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.
Sunday, May 17, 2009
Saturday, May 16, 2009
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.
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.
Tuesday, May 12, 2009
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
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
Tuesday, May 5, 2009
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.
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.
Thursday, April 30, 2009
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.
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.
Wednesday, April 29, 2009
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.
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.
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