(((((GOT CHINUPS?)))))

Judi, good luck with the shopping ;) I hope that shoulder/upper back is better soon.

I am hanging out, propping the foot up yada yada yada. Doing ok. Very little pain except with walking and even that's a little better today. A couple more days of doing nothing and then I can be up and about more.
 
Judi - Good Luck with your shopping. Don't know what's worse taking your mother or your 4 year old.:p That's what I did today.

Catherine - Nice to here that you are doing pretty good and you think it's only a matter of days.


Today was Legs. I had nbo pain in my lower leg at all! Kept cardio the same as yesterday since it seemed to help. Doing extended LIC blast between exercises. This was hard on tired legs.:p

LIC through first Blast as warmup .

8 sets - 20 seconds on/10 seconds off each exercise.

Extended LIC blasts during 2 minute rest between each exercise. repeating blast 1.

LEGS
Front Squats w/DBs:
20's# - 8 sets/11-9 reps
***Did not feel like trying to hold a BB across shoulders, it hurts too much.

Alternate Front Lunges:
15's - 8 sets/11-10 reps
***HR up high here. On the sets with odd reps I started on opposite leg for next set to keep thing even so average 5 reps per leg.

Leg Extensions:
23.5# - 8 sets/10-7 reps
***I tried some benches in teh store today where the seat is flat and this is a completely different exercise than what I am doing. My bench tilts you back.

Hamstring Press on HS w/4 Risers:
15# - 8 sets/14 - 12 reps
***This is a real glute burner.

Firewalkers:
Purple Band - 8 sets/16 reps
***LOVE this exercise.

DB Calf Raises:
20's - 8 sets/17-15 reps
***Had no leg pain so kept it light and gave it a shot figuring I'd quit if I felt any UNEXPECTED discomfort, but all was fine. Toes forward, in and out alternating.

Will be feeling those Lunges and Hamstring Presses tomorrow if not tonight. Finished with Combo 2 and Stretch from LIC. Then some foam rolling. Workout, not including rolling, was 1:08 and burned 504 calories.
 
Today was Back. Leg felt good, but my glutes are pretty sore.:p

4DS LIS through first blast as warmup.

8 sets - 20 seconds on/10 seconds off.

Extended LIC Blasts during 2 minute rest between each set.

BACK
Underhand BB Rows:
40# - 8 sets/15-12 reps

Lat Pulldown:
15# Green & 10# Blue Tubing together - 8 sets/11-9 reps
***Loved this exercise, felt in in places that I have not felt other exercises.

Dumbbell Pullover:
32# - 8 sets/8-7 reps
***This has to be one of my all time favorite exercises.

T-Back Squeeze:
Purple Band - 8 sets/14-13 reps

Then finish ed out cardio from 4DS LIS.
Then added...

Reverse Wrist Curls:
3# - 8 sets/ 13-10 reps


Finished with stretch from 4DS LIS. Workout was 1:08 and burned 498 calories. (obviously I forgot to look at my HRM before I left my workout room or I would have walked for the other 2 calories:p)
 
Linda, your workouts look great!! Tell me what is a hamstring press on the HS?

I am getting restless :confused: Tired of just sitting around. I don't feel too bad at all. Foot is still sore to walk on, but that's to be expected.
 
Catherine - Glad to hear that overall you are feeling pretty good! Hope for your sake you can do something soon! I forget what Cathe calls them, but they are just glute raises, bridge work....Cathe usually does them one leg at a time.
 
Awwwww Catherine- I know...it is such a bummer!! Did the doctor say how long before you could resume "some" activities like UB lifting and maybe some floor work?
 
NinjaMom said:
Awwwww Catherine- I know...it is such a bummer!! Did the doctor say how long before you could resume "some" activities like UB lifting and maybe some floor work?
Click to expand...

He said I could do upper body as soon as I felt like it. I am gonna wait till my follow up on Thursday probably before I do anything. It's just hard to sit around so much. I just felt like whining a bit LOL!

How is your shoulder?
 
fit_fairy said:
How is your shoulder?
Click to expand...

My shoulder feels better but I still have a nagging ache in my mid back area and tightness in my neck. My massage therapist thought it might be muscles spasms in my mid traps/rhomboids plus the levator scapula which leads up into the neck. Makes sense but it just sucks. I did Disc 30 yesterday and kept it lighter than my w/o card for shoulders. I'm supposed to do chest and back tomorrow but I'm worried it will make things worse:(
 
Judi, sending good shoulder/upper back vibes your way!! You don't think the pullups are aggravating it do you? I know sometimes pullups (even the assisted ones) will aggravate my shoulder and upper back area. Especially if my grip is a bit too wide. I have to keep my pullups less than shoulder width apart :confused:
 
Catherine & Judi - What am I going to do with the two of you? Catherine you are being very patience to wait to Thursday to do something. Judi, sure hope you work through your UB issues soon.:(

This morning was Chest and it was a bizarre workout. First I felt like I had less strength then by the third exercise Incline Press I had no energy and felt a bit light headed. More or less finished the whole workout in my head. It was completely a mental challenge from that point on.:confused:

4DS through 1st blast as warmup.

8 sets - 20 seconds on/10 seconds off each exercise

Ran during 2 minute rest between each exercise

CHEST
Barbell Press:
45# - 8 sets/12-8 reps

Incline Dumbbell Flyes:
17's - 8 sets/9-8 reps

Incline Dumbbell Press:
20's - 8 sets/11-9 reps

Flat Dumbbell Flyes:
15's - 8 sets/9-8 reps


Kinda lost reps this week in that my high sets were down one, but my low sets either stayed the same or went up 1. :confused: Kept the weights the same. Finished out with the rest of 4 DS HIS and stretch. Workout was 1:02 minutes and burned 483 calories. (disappointed the calorie burn wasn't higher, flet like I was working my butt off.:()
 
Oh forgot to tell ya...

Do you have any idea how depressing it is to put on a pair of capris that use to hang on you only to find you really can't get them on? :eek::mad::( Happened to me and it sucks, makes me even more determined to continue to lose weight. Keep telling myself I've started so don't give up now!
 
Linda, I know exactly what you are talking about with not fitting into something that used to be loose :confused::eek: YOU CAN DO IT!!!!!

I just previewed Meso 2 disc 13 and 15 (the upper body ones) I think they are doable. I may have to sub on some of the standing work in disc 15. I think I will give it a try later this week and see how it goes. The reason I am waiting is that I am only partially wt bearing on that foot and it's pretty darned sore. The last thing I wanna do is lose my balance doing an upper body w/o and rip out my stitches :confused:
 
fit_fairy said:
Linda, I know exactly what you are talking about with not fitting into something that used to be loose :confused::eek: YOU CAN DO IT!!!!!
Click to expand...

Thanks Catherine! I need that!


fit_fairy said:
The last thing I wanna do is lose my balance doing an upper body w/o and rip out my stitches :confused:
Click to expand...


And YUCK! Seriously though, that's sounds like a wise decision, no sense rushing and then setting your self back.


BTW, my new Amy Bento DVD's just arrived! Yippee!:D:D:D:D:D:D
 
SheWolf said:
Do you have any idea how depressing it is to put on a pair of capris that use to hang on you only to find you really can't get them on?
Click to expand...

Linda- Unfortunately, I do :mad: Hang in there...like Catherine said, " You can do it!"

Enjoy your new dvd's:)
 
fit_fairy said:
Judi, did ya do disc 31??
Click to expand...

Yes, I did! I took my time, stretched extra long between sets and it went pretty good. The true test will be when I wake up tomorrow :confused:. This disc was the highest weight lifted so far, 90% of my 1RM so it was tough!

Here's my stats:
*each set had 6 reps and repeated 4 times

BB Flat Bench Press 77#
Barbell Rows 90# (W/O card was at 93# but I was keeping it safe)

DB Chest Flys 30's (W/O card was 32# but " " )
DB One Arm Rows 40's

BB Incline Bench Press 67# (W/O card was 69 but " " )
BB Deadlift 90# felt like I could have gone heavier

DB Incline Chest Flys 27.5# (W/O card was 29 but " " )
DB One Arm Horizontal Row 35#

I was supposed to go up by 5% on everything from last week but a few, which I noted, only increased by 2-4% just to keep it safe. My reps speed was slower than Cathe and I took extra time to stretch when needed. Followed up with Pilates based abs.

I peeked ahead to next week and the weights drop back down to 85% but the rep count increases by 2. Looks very do-able ;)
 
OH, I forgot to mention, there are no pull ups or chin ups in Meso 3. I haven't been doing them because I am so wiped out by the end of the workout. I'll get back to them after a nice recovery after STS.
 
fit_fairy said:
Nice work Judi!!
Click to expand...

Thanks! Apparently, I wasn't lifting 90% as I found out after reading a thread in the STS forum. Someone noted the numbers were off a little so I looked at my workout card, did a few calculations and found the numbers are off by 1-2 pounds. More like 88-89% of 1RM. No big deal...the numbers are just an estimate and I was really challenged on those last few reps:).
 
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