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.
Sunday, March 21, 2010
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.
Back
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
Triceps
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!
Back
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
Triceps
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!
Well
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 days....as 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.
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.
Monday, February 22, 2010
Mad as a hatter!
http://news.bbc.co.uk/2/hi/americas/8528100.stm
How's this for an eye opener? Insurance companies want to raise their rates unchecked without question b/c Obama wants healthcare coverage for everyone. This should outrage people. But on Thursday, while Pres Obama was releasing this information, guess what the American people were watching - Tiger Woods apologize. How's that for being interested in what big business is doing here!
We are more interested in watching the dealings of a celebrity than getting on the backs of corporations that are going to put the broomstick even futher. When people are losing their jobs and not able to afford COBRA coverage, why do insurance companies feel they can just raise their rates to keep a high profit margin. As it stands, insurance companies bank on 80% of the subscribers paying for the 20% of the subcribers who use the coverage. That is a statistical and business model fact, that insurance companies use in order to maintain their profit margin. They don't want national healthcare coverage. They want to maintain the status quo b/c it means more money in their pockets. You would think they want more subscribers, but with the current health status of the American public, I can understand why they want to jack up their rates.
We are not doing anything about our health. We would rather relie on someone else prescribing a pill than exercising and making lifestyle changes. How many of you would get a personal trainer and stick with it, if your insurance company paid for it rather than gastric bypass surgery? Lifestyle changes are hard to do, but the reward is priceless. Your health and the ability of you taking care of yourself is being stripped away. You better do something about it.
How's this for an eye opener? Insurance companies want to raise their rates unchecked without question b/c Obama wants healthcare coverage for everyone. This should outrage people. But on Thursday, while Pres Obama was releasing this information, guess what the American people were watching - Tiger Woods apologize. How's that for being interested in what big business is doing here!
We are more interested in watching the dealings of a celebrity than getting on the backs of corporations that are going to put the broomstick even futher. When people are losing their jobs and not able to afford COBRA coverage, why do insurance companies feel they can just raise their rates to keep a high profit margin. As it stands, insurance companies bank on 80% of the subscribers paying for the 20% of the subcribers who use the coverage. That is a statistical and business model fact, that insurance companies use in order to maintain their profit margin. They don't want national healthcare coverage. They want to maintain the status quo b/c it means more money in their pockets. You would think they want more subscribers, but with the current health status of the American public, I can understand why they want to jack up their rates.
We are not doing anything about our health. We would rather relie on someone else prescribing a pill than exercising and making lifestyle changes. How many of you would get a personal trainer and stick with it, if your insurance company paid for it rather than gastric bypass surgery? Lifestyle changes are hard to do, but the reward is priceless. Your health and the ability of you taking care of yourself is being stripped away. You better do something about it.
Saturday, January 30, 2010
Chest and biceps
Got them in today.
Chest
Incline press - bar 15 x 2, 95 lbs 10, 135 lbs 5, 115 lbs 8
Cable flyes - 40 lbs 12, 50 lbs 10 (machine started sticking), 40 lbs 10 (machine sticking again)
Decline press - 95 lbs 10 x 3 (right shoulder tight on this movement)
Seated bicep curl 30 lb DBs 12 x 3
Cable curls - 60 lbs 15 x 3
Decline abs 25 lb plate 15 x 3
30 minutes ellipitcal cardio.
Scheduled cardio two later this evening. Time to eat!
Chest
Incline press - bar 15 x 2, 95 lbs 10, 135 lbs 5, 115 lbs 8
Cable flyes - 40 lbs 12, 50 lbs 10 (machine started sticking), 40 lbs 10 (machine sticking again)
Decline press - 95 lbs 10 x 3 (right shoulder tight on this movement)
Seated bicep curl 30 lb DBs 12 x 3
Cable curls - 60 lbs 15 x 3
Decline abs 25 lb plate 15 x 3
30 minutes ellipitcal cardio.
Scheduled cardio two later this evening. Time to eat!
Totally forgot to post back and tricep training!
Back
Seated cable rows high - 105 lbs 10 x 4
Hammer strength close grip pulldown - 90 lbs 12, 140 lbs 15, 180 lbs 12 x 2
Lat pulldowns single arm - 80 lbs 12 x 3
Triceps
Overhead extensions - 70 lbs 15 x 3
Tricep kickbacks - 12.5 lb DB 12 ss w/rollouts for abs 3 x 12
Cardio - 90 minutes total for the day
Seated cable rows high - 105 lbs 10 x 4
Hammer strength close grip pulldown - 90 lbs 12, 140 lbs 15, 180 lbs 12 x 2
Lat pulldowns single arm - 80 lbs 12 x 3
Triceps
Overhead extensions - 70 lbs 15 x 3
Tricep kickbacks - 12.5 lb DB 12 ss w/rollouts for abs 3 x 12
Cardio - 90 minutes total for the day
Gotten behind
Really got behind on keeping track of my training. Glad that didn't translate into a misisng in the gym.
Wednesday - 1 hour cardio, 1 hour karate
Thursday - 530am cardio - 1 hour - it sucked wind like a mug! 30 min stepmill, 10 min ellipitical (yes, i punked out) 20 minutes treadmill
Quads - Smith machine squats - 135 lbs 10, 185 lbs 10, 225 lbs 7 x 2 (hadn't reached that weight since before my perimenopause diagnosis) thought my strength was gone. granted i used to squat that for 15 reps and could do 285 lbs for 10, but i think my body is coming back to what i know!
Single leg lunges Smith machine - 135 lbs 12, 155 lbs 12, 185 lbs 10
Leg press - 495 lbs 15, 675 lbs 12!, 765 lbs 8! again heaviest i have gone sine october of last year!
Friday 1 hour cardio - ZONKED! no chest training. gotta get glutamine and branch chains in me now that i have stepped up things. can feel my recovery for prep is not there and this is only the beginning.
Well off to the races. Gotta get chest and biceps in along with 30 min of cardio. Then this evening 1 hour of cardio. Stick with the plan and things happen!
Wednesday - 1 hour cardio, 1 hour karate
Thursday - 530am cardio - 1 hour - it sucked wind like a mug! 30 min stepmill, 10 min ellipitical (yes, i punked out) 20 minutes treadmill
Quads - Smith machine squats - 135 lbs 10, 185 lbs 10, 225 lbs 7 x 2 (hadn't reached that weight since before my perimenopause diagnosis) thought my strength was gone. granted i used to squat that for 15 reps and could do 285 lbs for 10, but i think my body is coming back to what i know!
Single leg lunges Smith machine - 135 lbs 12, 155 lbs 12, 185 lbs 10
Leg press - 495 lbs 15, 675 lbs 12!, 765 lbs 8! again heaviest i have gone sine october of last year!
Friday 1 hour cardio - ZONKED! no chest training. gotta get glutamine and branch chains in me now that i have stepped up things. can feel my recovery for prep is not there and this is only the beginning.
Well off to the races. Gotta get chest and biceps in along with 30 min of cardio. Then this evening 1 hour of cardio. Stick with the plan and things happen!
Subscribe to:
Posts (Atom)
.jpg)
