((((((GOT CHINUPS???)))))))
- Thread starter fit_fairy
- Start date
SheWolf
Cathlete
This morning there was a murder/suicide at the vet office where I take my cat. Apparently the employee called her husband from work and told him she wanted a divorce so he came to the office and shot her then himself. What a crazy place this world is. Then while googling info on that story I find there was another murder/suicide not to far from there on March 4th. You know, you just don't think that stuff happens near you.
Anyway this morning I did cardio from HIS and LIS. Modifying moves for the knee. Workout was 56 minutes and burned 458 calories.
Anyway this morning I did cardio from HIS and LIS. Modifying moves for the knee. Workout was 56 minutes and burned 458 calories.
fit_fairy
Cathlete
Hey gang!! Thanks again for the prayers and hugs- they are very much appreciated. I feel better mentally/emotionally today. I did providence and it kicked my bootie!! I finished with some leg curls for my hammies and did some dead cleans with my 16 kg. I also did single over head press x3 with the 16kg on the right, but couldn't get it to move on the left 
Linda, that's so sad about the murder/suicide. I hope your knee is ok!
Judi, hows Meso 2 going?
Cakebaker, I hear ya on doing your own thing. I have STS and haven't even started it yet
Linda, that's so sad about the murder/suicide. I hope your knee is ok!
Judi, hows Meso 2 going?
Cakebaker, I hear ya on doing your own thing. I have STS and haven't even started it yet
NinjaMom
Cathlete
Catherine- Glad to see you are feeling better and got in a workout. I'm impressed with your 16kg OV press!! My impression of Meso 2 is major DOMS!! My legs, which rarely get real sore, are whining big time after legs yesterday.
Linda- Such a sad story...did you know the employee very well? Is your knee still bothering you? I used to rollerblade a lot but as I've gotten older, I feel less sure of myself. Sucks to get old
Linda- Such a sad story...did you know the employee very well? Is your knee still bothering you? I used to rollerblade a lot but as I've gotten older, I feel less sure of myself. Sucks to get old
SheWolf
Cathlete
Catherine - Nice job with the the KB's and the OHP. Glad to hear you are feeling better.
Linda- Such a sad story...did you know the employee very well? Is your knee still bothering you? I used to rollerblade a lot but as I've gotten older, I feel less sure of myself. Sucks to get old
Judi - Ahhh! Don'tcha just love DOMS. Well I do anyway.
No I didn't know her well, but had talked to her since I had recently been in there several times and on the phone. She was a really nice lady.Fall update: The heel of my left hand has a nasty bruise on it. The leg is okay for walking and even stairs and aerobics, but won't be doing squats anytime soon. Painful if I try to squat my own weight let alone add a barbell. So I guess leg work is out for this week.
SheWolf
Cathlete
I still can't do squats, but I did find I could do leg extensions and it not bother my knee, so here is what I did this morning
Warmup through first blast of 4DS HIS, then ran for 1 minute in between sets.
Legs
Leg Extensions
12/12/12 - 50# (quads were on fire!!!)
Elevated SLDL
12/12/12 - 105# (tested this first and try to hold that bar with out my versagripps was tough)
Calf Raives
25/20/20/20 - 35's varying toe position
Shoulders
OHP
10/10/10 - 25's (had DOMS on Monday in the front of my shoulders from chest flyes, this woke it back up again)
Lat Raise
12/12/12 - 12's
Bent-Over Rear Delt Raise
20/20/20 - 10's
Then finished w/ the stretch from 4DS LIS. Workout was 1 hour and burned 507 calories.
Warmup through first blast of 4DS HIS, then ran for 1 minute in between sets.
Legs
Leg Extensions
12/12/12 - 50# (quads were on fire!!!)
Elevated SLDL
12/12/12 - 105# (tested this first and try to hold that bar with out my versagripps was tough)
Calf Raives
25/20/20/20 - 35's varying toe position
Shoulders
OHP
10/10/10 - 25's (had DOMS on Monday in the front of my shoulders from chest flyes, this woke it back up again)
Lat Raise
12/12/12 - 12's
Bent-Over Rear Delt Raise
20/20/20 - 10's
Then finished w/ the stretch from 4DS LIS. Workout was 1 hour and burned 507 calories.
NinjaMom
Cathlete
Today was Meso2 disc15 back & biceps. I seriously need to consider buying versagripps as I couldn't hold the bar long enough to complete the deadlifts. My forearms were fried.
Band work- warm up
Pullups- 3 sets of 12 (had to perform lat pulldowns 90# as my bar is down while they install the new furnace)
One Arm Rows- 12/10/8/TF 33#
Barbell Rows- 12/10/8/TF 73#
Deadlifts- 12/10/TF 70#
Barbell Curls- 12/10/8/TF 41#
Alternating Curls- 12/10/8 18#
Preacher Curls W/SB- 12/10/TF 15# (had to drop to 12-totally wiped out)
This is at 70% of 1RM and was really hard as I became fatigued. I don't know how I'm going to increase to 85-90%.
I'm gonna be hurtin' tomorrow!
My forearms were fried.Band work- warm up
Pullups- 3 sets of 12 (had to perform lat pulldowns 90# as my bar is down while they install the new furnace)
One Arm Rows- 12/10/8/TF 33#
Barbell Rows- 12/10/8/TF 73#
Deadlifts- 12/10/TF 70#
Barbell Curls- 12/10/8/TF 41#
Alternating Curls- 12/10/8 18#
Preacher Curls W/SB- 12/10/TF 15# (had to drop to 12-totally wiped out)
This is at 70% of 1RM and was really hard as I became fatigued. I don't know how I'm going to increase to 85-90%.
I'm gonna be hurtin' tomorrow!
fit_fairy
Cathlete
Hello all!! I did LIC cardio premix this morning. Tomorrow is a session with Katie. I think I figured out something though. It's just a theory. But I think going barefoot for kbs is aggravating my foot. I noticed it bothered me after providence last night. There are a few other things that seem to bother it too, but I guess for now I will wear shoes to do kbs I love going barefoot!!
Judi, don't you lower your reps when you increase the weight? You'll do fine. And I say, just do what you can and work to improve it.
Linda, glad you could do some leg work. You are smart ot be careful!! Glad to hear you still have your client. Hope the flyers work!!
I love going barefoot!! Judi, don't you lower your reps when you increase the weight? You'll do fine. And I say, just do what you can and work to improve it.
Linda, glad you could do some leg work. You are smart ot be careful!! Glad to hear you still have your client. Hope the flyers work!!
SheWolf
Cathlete
Judi - Great to see the stats! Nice work! Those are some good numbers. And like Catherine said when the weight gets heavier there are less reps.
Yes I ordered my versagripps straight from the company and I have the classic in a small. My wrist measures 6.5 and that's the left which is smaller. The most important thing you need to know if you do get the versagripps, beside them being awesome, is that you where them more at the base of your hand than on your wrist and the should be loose. Loosa as in you should be able to spin them around on your wrist with out having to undo them and loosen them. They don't tell you that when they send them.
Hello all!! I did LIC cardio premix this morning. Tomorrow is a session with Katie. I think I figured out something though. It's just a theory. But I think going barefoot for kbs is aggravating my foot. I noticed it bothered me after providence last night. There are a few other things that seem to bother it too, but I guess for now I will wear shoes to do kbs
Catherine - KB's barefoot!?!? I'd be afraid I'd drop the thing on my toes! I agree, give the shoes a shot, tat way you will know one way or the other if it makes a difference. How's your brother.
fit_fairy
Cathlete
Linda, yes traditionally kbs are done barefooted. I really like doing them that way, but will abstain for now
I had a good session with Katie today. We did mostly upper body stuff. A ton of clean and presses I was able to clean and press the 16kg bell on the right and the left today. I also did some dead cleans with a 20kg bell. I'm gonna ask for a 20 kg for my birthday in June lol!! This afternoon I did 4ds KB (cardio premix). Feels good to be back in the game!!
Hope you all are having a good weekend!
I had a good session with Katie today. We did mostly upper body stuff. A ton of clean and presses
I was able to clean and press the 16kg bell on the right and the left today. I also did some dead cleans with a 20kg bell. I'm gonna ask for a 20 kg for my birthday in June lol!! This afternoon I did 4ds KB (cardio premix). Feels good to be back in the game!!Hope you all are having a good weekend!
fit_fairy
Cathlete
Crazy day I started my w/o this morning and after doing my 3 sets of squats I was doing an active recovery/pacing around, opened my utility room door and saw water everywhere Our water-heater had ruptured. So w/o was canned at that point to clean up and figure out options. We did find someone to do the job today. Paid them more to install it than the water-heater cost-uggghh!!! I was thinking ok when he's done I'll w/o. Nope. Had an unexpected 2 hour visit from the in-laws. I just love unexpected visits Finally, I got around to doing some leg work and 25 mins of drill max cardio. What a day LOL!!!
I started my w/o this morning and after doing my 3 sets of squats I was doing an active recovery/pacing around, opened my utility room door and saw water everywhere Our water-heater had ruptured. So w/o was canned at that point to clean up and figure out options. We did find someone to do the job today. Paid them more to install it than the water-heater cost-uggghh!!! I was thinking ok when he's done I'll w/o. Nope. Had an unexpected 2 hour visit from the in-laws. I just love unexpected visits Finally, I got around to doing some leg work and 25 mins of drill max cardio. What a day LOL!!!
NinjaMom
Cathlete
OH Catherine- Welcome to the unexpected appliance replacement club. I'm still heated (excuse the pun) over having to get a new furnace! I'm glad you were able to find someone to replace it on a Sunday but I can only imagine the extra $$ involved.
Catherine & Linda-
I need some advice: I did chest, shoulders, triceps today at 75% of my 1RM. My flat bench BP was 70 lbs (done after incline BP & flies) and even though I could complete almost all the reps (12,10,8), I hit failure to the point that I needed help getting the bar racked. Luckily, I used DH as a spotter but what am I supposed to do when I don't have a spotter? I'm going to be forced to go lighter but how is that going to affect my progression? This has happened with some other exercises where I just can't lift the target weight without hitting failure early. Frustrating!
Also, ever since my rotator cuff surgery, I cannot do reverse flies. Something about the position of my shoulder and the movement that causes snapping and pinching that is painful. Do you think the posterier rear delt raise (performed in the shoulder section of Slow & Heavy) would be a good substitute? I really need something cuz there are a lot of rear delt flies in this series.
Thanks!
Catherine & Linda-
I need some advice: I did chest, shoulders, triceps today at 75% of my 1RM. My flat bench BP was 70 lbs (done after incline BP & flies) and even though I could complete almost all the reps (12,10,8), I hit failure to the point that I needed help getting the bar racked. Luckily, I used DH as a spotter but what am I supposed to do when I don't have a spotter? I'm going to be forced to go lighter but how is that going to affect my progression? This has happened with some other exercises where I just can't lift the target weight without hitting failure early. Frustrating!
Also, ever since my rotator cuff surgery, I cannot do reverse flies. Something about the position of my shoulder and the movement that causes snapping and pinching that is painful. Do you think the posterier rear delt raise (performed in the shoulder section of Slow & Heavy) would be a good substitute? I really need something cuz there are a lot of rear delt flies in this series.
Thanks!
SheWolf
Cathlete
Crazy day
Catherine - Do you thing this group can handle anymore financial surprises? You were the last, so hopefully we are done now.
Judi - Not having read how STS is suppose to go, my first question is - Are you suppose to be hitting failure or are you suppose to feel like you could do maybe one or two more reps at the end of the set? If you are hitting failure and you are not suppose to be then your weights are to heavy and the 1RM must be off. Also when you are suppose to go heavier, your reps will be less, but you may need to do a smaller increase in your weight than you originally planned. As long as your muscles are expereincing something different you will continue to see progress.
Now about your shoulders. I have been doing that exercise that Cathe does, but as part of my Back workout and I tend to think it hits both the rear delt and the lat. So I don't think the rear delt isolation is there as much. That said, this summer I messed up my left shoulder for a while and like you could not to a rear delt raise, however I did find that I could wrap a band around around a pole and do rear flies in an upright standing position and the band was a lot less stressful on my shoulder. I also made sure I fought the negative. HTH!
SheWolf
Cathlete
I really liked the split I did last week so I decide to keep it this week. Also don't think I will be doing any squats or lunges yet this week.
1 minutes runs in between sets.
Chest
Incline DB Press
12/12/10 - 35's
Dumbbell Flye
15/15/15 - 20's
Pushups
15/11/11
Triceps
Lying DB Ext.
11/10/10 - 20's
DB Close Grip Press
10 - 30's
10/11 - 25's
DB Kickbacks
10/18/19 - 12's
***While my weights aren't increasing, my reps are, so I am happy. This time I refuse to move the weight up too quickly***
Workout was 58 minutes and burned 495 calories.
1 minutes runs in between sets.
Chest
Incline DB Press
12/12/10 - 35's
Dumbbell Flye
15/15/15 - 20's
Pushups
15/11/11
Triceps
Lying DB Ext.
11/10/10 - 20's
DB Close Grip Press
10 - 30's
10/11 - 25's
DB Kickbacks
10/18/19 - 12's
***While my weights aren't increasing, my reps are, so I am happy. This time I refuse to move the weight up too quickly***
Workout was 58 minutes and burned 495 calories.
fit_fairy
Cathlete
Judi, IIRC there are some sets to failure in STS, but bench press isn't one of them (correct me if I am wrong). I think you will still get good results if you lighten the weight a bit. As Linda said you should be able to do all of the reps but feel like you couldn't do 1 or 2 more. Be safe and lighten up on the weights, you'll still see results.
Linda, I hope you are right and I'm the last one with the financial surprises
I hope to do some upper body this evening and some cardio (if I have time for the cardio).
Linda, I hope you are right and I'm the last one with the financial surprises
I hope to do some upper body this evening and some cardio (if I have time for the cardio).
NinjaMom
Cathlete
Thanks Linda! I just read a post by SNM and it appears we are supposed to be hitting failure and may find that weights have to be lowered toward the end of the W/O. It is good to know I can still progress even if my weight increments are not exactly what the program prescribes.
I'll give the band/pole a try and see how it goes.
I'll give the band/pole a try and see how it goes
.
NinjaMom
Cathlete
Hey Catherine- We posted at the same time! Thanks for your input. I was just feeling so down on myself yesterday when I couldn't rack that bar after the BP's. We do perform BP to failure but AFTER we reduce the weight by 40%. I'm hitting failure on the 12,10,8 sets so I guess I'm gonna have to drop my weight unless I have a spotter.
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