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.

Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Did it with 65lbs and dips on the rings with a band under my knees to assist, I should have done 80lbs for a killer workout cause the clean part was too easy and this was my first time trying the dips on rings with a band to assist allot harder than jumping dips but that was the hardest really works the pecs and tris, time was
8:something i might try it again tonight with heavier, im not satisfied with what weight I used.

Yesterday

DID a CFE partially!

ROW 250 then rest amount of time takes to row 250
ROW 500 then rest amount of time takes to row 500
ROW 750 then rest amount of time takes to row 750 ( id did 700)

Its 3 rounds of this but I only did too and with 10lbs vest im eventually gonna do 3 but by the time im done round 2 my heart feels like its gonna throw up lol.. but high intensity was the point, im starting to like CFE more because HIIT training is too still burn while your resting, im defenitly noticing a difference and as for my eating well, i know i can journal it all and hold myself accountable for my mistakes, and as embarrased as i am i joined Weight watchers and started going to the meeting because im that type of person that need something to push me and basically i have someone weighing me once a week on a digital scale, and i use there method of journaling everything to a T even a bite of Brookes nuggets or a lick of this and that so im trying to eat the way i use too more often and cleaner but not depriving myself and if i mess up[ i jump right back on track.This past monday was my first weigh in and lost 2.8lbs and its all up to me i just needed to know i have to face this person who is gonna weigh me. The struggle is trying to maintain my muscle while loosing fat so im allot higher in protein.

Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips

did it with 65Lbs
17:something seconds forgot what it was

50

Yesterday well its sad to say I did a 1 hour latin dance class that kicked my butt, was a whole lot of core work.

Today I was firm about not doing the 50 and whe i walked in the gym today i felt i had to, so i just started it without timing but i think i did really good, obviously a few subs cause of my shoulders.

Instead of
knee to elbow did knee ups

push press did bench with 45lbs ( was a smoker)
burpees did push ups
double unders did 100 jump rope

For time:
50 Box jump, 24 inch box i did 20 inch box i think
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball ( did 10 lbs ball_
50 Burpees
50 Double unders

yesterday I did BS
5x3 135,155,165,175,180

evening CFE with Melissa, i was trying to encourage her to do it and she did, and i was the one sucking while she rowed away with no effort, LOL good thing I can use my shoulder as an excuse lol, if time permits i will be trying to add CFE daily, i keep going back and forth about getting a rower, i would sell my elliptical for it, i like to use my elliptical sometimes but i just dont think it give me that much of a good workout only if I'm going long.