Using It - Sept 4 to 9

[Shadow]

Hey, where is everyone :mad:? What's this - I take a week off and everyone gives up their exercise routine :eek:?????

Well, while all of you were sluffing off ;), I was working it. Got in 6 good days of exercise during vacation (and no, that does not count the cleaning, mowing, hauling, toting and so on that I did).

This week is 4 total body weights with one cardio.

So come out, come out, wherever you are! Let's get to moving it!!!

[Mitra]

Good to see you've returned on top form :D. I'm doing lots of superman, squats and core/lower back/hip stabilising :rolleyes:.

[Missy]

I peddled. :o :D

[cmcole]

We usually take the dogs around the Pond daily; sometimes we take them around two. The first one is just over four km; the second one is three km.

Haven't been to the gym since Friday.
Back was bothering me because of TOM; and then went picking blueberries and it hurt worse.

Did manage 15 push-ups before bed last night, though.

[SherryJ]

You peddled WHAT, Missy!??!?! :p

Shadow, there's more exercise reporting in the M&S threads... even Miz Billie is up and runnin'! :D

WELCOME HOME, by the way! ;)

Sherry

[banshee]

I decided to take more time off to give my back plenty of time to heal up before I start a new workout regimen at a new gym. (It's been acting up on and off since the big owie a couple weeks ago.) My first session with the personal trainer is tomorrow. I had hoped to have the first session last week, but this was the first time slot they had open for new members.

If I find a trainer I like at this place, I really am going to splurge for the personal training membership, which includes scheduled training appointments twice a week. I'm injuring myself too much/too often trying to go it alone. :(It's time to get realistic and admit that even though I know a lot about exercise, I don't know enough about how it affects my body and my personal health problems to manage the intensity on my own. It won't be cheap, but I think it will be worth it because I'll have less injuries to deal with!

I have been doing some functional exercises walking and stair climbing, though. :o

[Shadow]

Now this is more like it :thumbsup:!

Missy - Yeah for you :D!!! I don't care what you peddled as long as it means you were moving it :lol:!

Mitra - See, I knew at least you would be doing something! Your back won't let you get lazy - which is good, right ;)?

CM - No, berry picking is not a good choice when the back already hurts! But way to go on those walks and the pushups!

Sherry - Well, I am gonna have to go razz her because she's been very on again/off again lately! Mostly "off" at that :p! And thank you but I will confess I'd rather not be back yet :p!

Mary - Yes, I would say at your rate of injury, working with a PT is by far the best option. Let us know how when you find one to work with!

[daisy]

Mary- i hope you love personal training sessions as much as i do, i started this time last year and its made a major difference to my lifestyle and how i view exercise, i'm missing 2 discs in my lower spine and she manages to protect that injury whilst working me really really hard :D

Shadow i've done 2 cardio/fat burn sessions so far this week, both over an hour long and then with stretching and abdominal work, and one upper body weight session (45 mins) finishing with a 30 min fat burning programme on the stairmaster.......

daisy xxx

[LisaS]

full body workout tonight:
calf raises (2 kinds), back squat, RDL, clean pulls, seated row, bicycle pumps, kneeling lat pulldown, screw curls, incline curls, partial rotator cuff series.
lower medium (3x8 or 3x5), upper light (3x12-15)

[daisy]

Was at gym this morning, quick workout cos we had an appointment afterwards

i did:

squats with 5kg weights - 3x20 sets
leg extension 30kg - 3x12 sets
hip abductor (a) 55kg - 3 x 20 sets
hip abductor (b) 70kg - 3 x 20 sets
crunches - 3 x 25 sets
stairmaster - 30 mins level 10 fat burn

[Shadow]

Daisy and Lisa - It's great to see you both here :thumbsup:! Way to go on those workouts :)!

[Ottawa]

Quite late this week but better late than never. My holidays added almost 5 lbs. but seemed to dissapear quickly. My meals were not higher carb, and all but one were prepared by others. Having less of those meals but snacking later left me over my carb target and those little spikes had an effect.
Baseball is over last week and Beach Volleyball is almost at an end. I've signed on for lunch time Aerobics twice a week starting Monday.

Sunday: Day Off
Monday: Split and hauled 4 wheelbarrows of wood before comming back to town.
Tuesday: 50 Situps, and hand weights for 20 minutes
Wednesday: Day Off
Thursday: half hour treadmill at 4.0, 30 minutes with weights and Bull worker Bar
Friday: planned abs work
Saturday: planned, 22 km bike ride, 30 minutes bench weights

[LisaS]

warm up: OHS
ankle wo: stepdown, balance clock, marbles, one-foot balance, stretches
back wo: superman, plank, bridge, heel touch, 90-90, rev crunch, tuck sit, waiter bows

[daisy]

Friday exercise:

30 min brisk walk with doggy (short legs and he walks fast so i know i've worked:p and i tested my heart rate a few times and was in cardio training zone)

40 minutes upper weights (lower weights to test shoulder, it helped but i can still feel it a bit so i'm being careful) used only free weights:

shoulder press - 5kg 3x15
lateral raise - 4kg 3x15
tricep curl - 4kg 3x15
bicep curl - 6kg 3x15
(finished with resistance machine so did another 3 sets of triceps at 20kg and 3x20 oblique pulls at 22.5kg)

200 crunches on incline bench
60 mins on crosstrainer (level 12/low reps for fat burn) - rested arms after workout due to sore shoulder

phew i'm tired after typing that but loved doing it:D

daisy xx

[Shadow]

Randy - So happy to finally see you :D! I have been thinking of you a lot this week since I am now eating some of my spaghetti squash :).

Lisa - What an interesting workout for the day!

Daisy - Great job watching that shoulder injury!

[LisaS]

well, rather than just take a rest day - I loosened up (a little sore from prior day) with the OHS (broomstick) - and then did my rehab exercises. I'd noticed my ankle getting a little tight and sore on the longer walks and then thought I may as well do my back series as well.

[banshee]

Well, my intro training session yesterday was interesting. I didn't do a whole lot of actual exercise - 5 minutes walking on the treadmill, ~7 mins on a recumbent bike, and a very brief try at the "arc trainer", which I think is supposed to be like an elliptical.

The interesting thing he said is that he wants me to stay at a fairly low intensity on the aerobic stuff, at least at first, because of my asthma. In fact, after my very short (about 1 minute! :eek:) workout on the arc trainer had me ready to collapse panting, he said to not even try that machine until I've had a few months to get my aerobic conditioning worked up. He said that at the lower intensity, it will take about 20 mins before I use up the glycogen in my muscle stores and switch over to fat burning, so if I want to burn fat the longer I can go, the better.

That's almost the complete opposite of what I was trying to do on my own, since I was doing 20 minute workouts at as high an intensity as I could stand, so it will be interesting to see how it works out. Since the high intensity walking was what led to my ITB and knee problems, I'm willing to try longer lower intensity workouts. I'm not sure how much I agree that I need the aerobic stuff in order to burn fat, but since one of my goals is to improve my aerobic capacity so my asthma is less of a problem I don't mind doing it.

My next session next week will be to get started on a strength program. He was excited to hear that I was more interested in strength training, so even though he wants me to do at least 3 days of the aerobic stuff a week, I'm eager to see what he wants to do for the strength training. He said he's going to get me working with free weights rather than the machines because they're more functional, and I agree. The only reason I wasn't doing it myself was because I was afraid I'd hurt myself! :p He also says he likes to work hard on core strength and wants me to really work hard on my flexibility because he said being more flexible will help keep me from getting injured.

I was a little worried that he was going to try and get me to go low-fat, since most of the literature on the center's website talked about lowering fat, but when he heard I did low carb, he didn't bat an eye. In fact, he made a comment that he was glad to hear that I was eating a healthy diet. He said he has a lot of clients that would come in and want him to get them fit but didn't understand that if they then went home and ate junk food they were undoing all the good they did with the exercise.

In all, I think it will be a good match. He's about the same age as me, so I feel like I'm working with someone who understands my problems and is willing to get me where I want to be.

[Ottawa]

Randy - So happy to finally see you :D! I have been thinking of you a lot this week since I am now eating some of my spaghetti squash :).

Work and holidays got the best of me for a while. I'm training a new student, and finally got a new boss on Monday that everyone is looking forward to and still have .
On top of that I was talked into going in on 1/4 of a cottage with family (1 week/month) which made for some work as well.

All is back to normal except my workouts are a little less than they used to be and I'll gradually correct that.

[Shadow]

Randy - I am so happy you're going to be here more often! I hope that new boss makes the job a better place to be!

Lisa - I think it sounds like an awesome rest day :).

Mary - Wow, that's a fantastic report :thumbsup:! I can't wait to hear how your future sessions go!

[daisy]

Mary - yay i'm glad you enjoyed your session, it sounds to me that your trainer knows what you need and how to work around your asthma, i have an asthmatic friend who was struggling so much with training sessions cos he was working at such high speeds, my trainer was appalled so i told him to check it out and he got them to turn the speed down to something he could actually cope with and he's building it up from there!

I work at a high intensity but lower speed on the cross trainer (ellipitcal i think and i know i spelt that wrong:rolleyes: ), and the stairmaster in order that i can continue my fat burning after i've done my weight session, i always do at least 20 minutes at that rate and i'm working the biggest muscles in my body so that means more fat burning:D I truly hope you enjoy your training as much as i do, i'm almost evangelical on it lol


daisy xxx

[daisy]

Shadow

I'm having saturday "off" due to going out on a stunt driving course all day (read journal for details :) )..... My shoulder is aching today from yesterdays workout but not sore so i'm :D ......... I shall be there sunday/monday for my normal fat burn workout and do upper weights again tuesday with my trainer once its had a good rest.

Happy saturday

daisy xxx

[daisy]

Exercise today:

Squats with 30kg weights - 3x15
lunges - 2 x 20 (forgot 3rd set :o )
Hip abudctor (outer) - 55kg - 3x20
Hip abductor (inner) 70kg - 3x20
Oblique pulls 22.5kg - 3 x 20 (3 each side)
Crunches - 200 in decline bench

60 minutes on crosstrainer - level 12 low reps for fatburn