Sunday, March 21, 2010


Well I trained legs for the first time in 5 weeks yesterday.  I used very light weights on the leg extensions and did single legs.  I haven't done 30 lbs in forever as a regular set.  I was able to do 15 for reps with tight squeezes without any pulling on my groin.  But I could tell my quads were not in the sync with things.  The process that moves forward is the most important thing.  All work after that was single lunges.  Could def tell a difference in my right leg, it is much weaker than the left.  So I am on the right path.  Tried doing the leg press with just 100 lbs on it.  Felt the groin get uncomfortable, so I will be holding off on that movement for a while longer.

Leg extensions 30 lbs 10/12/15/15 each side
Lunges 10 reps each leg 4 sets
Side lunges 2 sets 10 reps
Diagonal lunges 2 sets 10 reps

15 minutes cardio

Sunday 1 hour cardio - 30 minutes stepmill, 30 minutes treadmill (made it to 5.0 mph for the last 12 minutes - progress!)
 5 minutes stretching in between cardio sessions.

Tuesday, March 16, 2010

Building a better back

Today was back and triceps day.  I always love training back, it is one of my better body parts.  I was able to hit it pretty hard without any issues of pain in my lower back.  Did two sessions of stretching to make sure I would be able to go at it.  Thirty minutes of cardio done.  If I manage to keep 4.0 mph I can burn ~350 cals per training session on the treadmill, leaving me with less than 1500 cals to cut out of my diet for the week.  Sweet.  And even at 4.0 mph, I don't feel like I even broke a sweet.  Treading lightly with the recovery process as I do not want to be sidelined again for 5 weeks.

Bent over rows
bar 45 lbs 15 reps
95 lbs 11 reps
115 lbs 8 reps
135 lbs 6, 8 reps

Hammer strength lat high pulls palms in
70 lbs each side 10 reps
80 lbs each side 8
90 lbs each side 6

Lat pulldowns to the front
75 lbs 15 reps
105 lbs 15 reps
135 lbs 10 reps

Close grip bench
bar 45 lbs 15 reps
95 lbs 3 sets 10 reps

Dips - BW - 3 sets 15 reps

Calves - Standing calf raises  155 lbs 15, 175 lbs 12 x 2

30 minutes cardio on treadmill high speed 4.0 mph.

Looks like I am back in the saddle again!


As depressing as it was I took my measurements, weight and bf%!  I have been on a roller coaster with emotions around my psoas tendonitis injury.  No lower body training until yesterday, which I trained hamstrings very lightly.  It felt so good to be back, to what I know although the weights were not any where close to what I am accustommed to using.  Having an injury with a competitive attitude/personality do not mix.  I threw months of training and cardio out the window b/c I allowed myself to eat what I wanted to b/c heck, I don't officially go back to karate until April.  Didn't think I would start lower body training yet, but my injury is so managable now.  I recovered very quickly.  Still have my moments and my lower back will flare a tad bit, but nothing that stretching doesn't cure.  HOOOOOOOOOORAAAAAYYYYYY!

Right, well on the flip side of that coin, I have average body fat for a female.  I swear all my curves have come back, but they are not the muscle curves I crave!  DANG IT!  LOL!  Part of the process, as I am going to call it.  There are several shows coming up in the late summer/early fall that I am interested in.  It is going to be interesting to see how I am able to kick things back into gear with a new mentality.  Granted, there is a part of me that is scared as my groin issue was no joke.  There were days that walking bothered me and if I was on my feet too long, the pain was there in full effect.  So not to make light of what happened, but also not to use it as an excuse.  This is my come back from everything - perimenopause and psoas tendonitis.  Granted, I have the best Reiki/core massage therapist in the world.  Found the real reason I was having issues with my psoas as it was all the way into my abdominal region.  No wonder I have been so crooked with my shoulders and hips.  But that is ok as my right leg is starting to carry more of the load it is suppose to.

Enough about that.  How about training?  Well, did 30 minutes on the ellipitcall.  Thought I was going to lose my mind, lol!  Can you say bored to death and I had forgotten how it was.  I am hoping I can manage 1 hour of cardio by next week.  Huh, didn't you just get started child!?  Yes, but at this point I will keep 30 minute segments till I feel my body can handle a full hour.  I am so happy to train legs this week, well quads.  I did try a single with 135 lbs on the Smith machine and it hurt my back slightly.  I am sure I will be able to manage it this week.  Feeling good and strong, but being careful.  YEAH!!!!

Yesterday's training - Shoulders and Hamstrings

Overhead BB presses
Warm up - bar 15 reps
65 lbs for 12
95 lbs for 6 x 2
65 lbs 10

Upright rows - Smith machine
95 lbs for 15
115 lbs for 12
135 lbs for 10

Bent over rows w/DB SLDs
27.5 lbs 10/12/15
45 lbs for 10 x 3

Lying leg curls
30 lbs 10
50 lbs 10 x 2

Tabata for calves - 110 lbs seated leg press for 4 minutes

30 minutes cardio on elliptical

Today's task measurements

Shoulders 43 inches
Chest 38 inches
Arms R/L 13/12.75
Waist 30 inches
Abdomen 33 inches
Hips 38 inches
Thighs R/L 21.75/22
Calves R/L 12.75/13

Wt: 165.2 lbs
BF% 25% (YIKES!) Nothing but a THANG!  I got this.

Headed out to train back and triceps.  TTYL.