Michael

did Micheal on friday

3 rounds for time

run 800 meters
50 back extension
50 sit ups

did it in 29: something

Mondays workout

run 5 k

and for once i actually did it in 32:33

yesterday

was gonna do the run and squat workout but did BS

95x5
115x3
125x3
135x3
145x3
155x3
165x1 coudlnt go on, on this felt like my quads froze and i was afraid to pull something and the weight on my traps well i felt that in my shoulder.

Went to a dance class this morning for 1 hour and i am always smoked after this and sore cause its allot of core, i hate to say it but i do know how to dance, my mom used to force me and my sister to dance at weddings, I hated it but now i dont mind it for a cardio workout for a little change.

I feel good about lossing a few pounds but again after Dymphna kept complimenting me i warned her that i go home and stuff my face LOLOL i ate a huge bagel with tons of peanut butte and lots of granola, so that explains my 2lbs weight gain this morning, but its ok today was a new day and thats key for me to just keep going even when i screw up.

Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

Used 65lbs
time was 21:something

the worst part was the rowing, sprinting 500 meters is doable but 2000 is just a smoker, this morning i joined a friend for a spin clan and ive done it before and dont like it but love the benefits and with my luck todays instructor did sprinting intervals, and i was fried after this of 45 min straight, the good thing is that it was all lower body so rowing today was a smokefest, but i need it, need to build that endurance.

Rest

Today I decided to rest a little after such a hectic week but todays workout is perfect for me cause its mostly lower body and i will do the PU's assisted and ill save it for the morning.

Im in allot of pain in one shoudler today! so defenitly need to lay off it.

Sorta Diane

155 Dl
ring dips with band for assistance
21-15-9

its been a long week and very busy, next week i want to concentrate on adding CFE, shoulders have actually not been hurting so much anymore with the simple exercise Ive been doing at home but i have to stay consistent on it. Was really tempted to start getting heavy on DL but not a good idea for me right now, I'm just trying to work on my speed a little or more my endurance and as much as i hate my elliptical i have been making the effort to do some intervals on it. I havent droped allot of weight but down to 153 now and I'm starting week 5 this Monday, i started at 160, and i defentily feel like its helped my performance. I carry my weight really well so i think in a couple more weeks it might be more noticeable. I'm more afraid of loosing strenght right now but just need to get that body fat level down first.

PT

Finally started physical therapy today and was stunned by how much i was worn out after leaving there especially since we only did no weighted exercises and every week we will only add 1lbs I was pretty frstrated when he said that but changed my mind after my session, lots of different shoulder exercises with high reps and they stretched me in so many different ways. I will be going 3 times a week, the left shoulder is a AC injury and the right is a tear and severe bursitis. So we will see how things go from here.

I cant do anything heavy weighted, but im changing my push up style with hands very close to my body and behing my shoulders and i dont feel any pain but i havent really ever done it that way so my tri's are getting a good workout, its ok to do assisted PU but no body weight on those and strictly nothing overhead, i havent lost any strenght and from what the therapist tells me, i will be strenghtening areas that will support shoulder and back muscles so in tim ei will benefit from it, he did stree posture, even when walking and just sitting, to keep my chest out and basically to keep my back aligned and tummy in, i was surprised because im always aware of my form while I workout and dont really pay attention when im not.

I have been using my elliptical with short burst intervals ,a nd today worked on BS and more PU's, would have loved to join D and one of the mommy workout but Gym was packed, next time D!

O

today

BS 5x5 dont remember what i started with but last set was 165

then did 95 bs 10x10

100 step up on 24 inch box


yesterdayI walked uphill on the highest incline on treadmill for 40min really slow, but it kicked my butt i was drenched after that, and to keep you all updated on the wieght loss, well ive lost 4.8lbs in 2 weeks and im on week 3 now, im hoping to keep the weight loss at a slow pace and eating allot healthier

Mornings consist of egg whites and ww tortilla or oatmeal and yogurt lots of chicken salads and protein shakes in between meals, my meals are allot smaller especially with trying to make my snacks a mini meal. Well im not gonna give up, and this time im not deproving myself, ill have something tasty everyday.