I finally got a chance to drop in and say Hi. I only read this page of your log but will try to read more soon. Your workouts are impressive. Interesting stories too. ( I lived the first couple years of my marriage without a dresser too, it was SO nice when I was finally able to have drawers!
Hi Bev--thanks for dropping by! I am so loving having a dresser...and pretty nightstands with actual drawers and room for all my fitness books on the bottom.
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Originally Posted by wannabefit83
Wow, I just skimmed your log (4pages is a lot...LOL!) and you look great!! You are 47 you say?? WOW WOW!! You rock!!!
That's so cool that you are a PT!
Thank you for coming by...and for your nice comments. Not 47 quite yet...my birthday isn't until next month and the end at that. I'm in no rush :-)
I guess the one good thing about clients not showing...I get to work out. And I did at my leisure. Lots of warming up, lessons on the rowing machine from that guy who told me it would change my life. His tips did make it more challenging. I got my heart rate up to the 150's...much better than 132.
Step-ups 2x8x70lb barbell
Prone jackknife 2x15 -- all we have left is a small yellow ball, I thought it would be harder but it didn't turn out to be.
Okay, I did lots of stretching and foam rolling because I had lots of time before my 9:00 p.m. appointment...who ended up cancelling due to having skinned his knee. This one I won't 'no show'. He's a doctor in his 70's and has already indicated that he wants to continue training indefinitely. Also, he's in his 70's. He works in Orange County seeing patients and gets home after a two hour drive in time to come to the gym at 9:00 p.m. Oh yeah, and he wrote a book about his vegetarian diet cure for arthritis and MS and other autoimmune disorders. I was curious, so I ordered the book from Amazon. It was only $8.90. I guess it has worked for him and his patients and he wanted to share the knowledge.
Everyone else cancelled ahead of time. Oh, and you thought my schedule was busy? Our morning trainers are gone and I've been asked to take on some early morning clients. I have my first client scheduled at 6:00 a.m. on Thursdays and she will work out Tuesdays and Thursdays. Apparently she has a lot of money, so should keep going and going and going. I'm crazy...but I really want to make this full time and quit my day job. So, I need to make myself available and work more hours.
Okay, I did lots of stretching and foam rolling because I had lots of time before my 9:00 p.m. appointment...who ended up cancelling due to having skinned his knee.
Ok, I do understand what you wrote afterwards, but LOLZ at that reason for cancelling!
Yeah, I know, but falling down and skinning your knee may be a little more traumatic when you're over 70.
Definitely!
I hope you're enjoying the 6 am training sessions and you've got a client who enjoys being there. That would make it much nicer to be at the gym before your regular job.
I hope you're enjoying the 6 am training sessions and you've got a client who enjoys being there. That would make it much nicer to be at the gym before your regular job.
Hi Karen--
Today was my first day at 6 am and it went very well. I was meeting this client for the first time...a woman who just turned 70. She's never belonged to a gym before, but since she joined she comes regularly early in the morning because this is when her husband, who has Alzheimer's, is sleeping. Anyway, her first 3 sessions were with other trainers, and so far they only had her doing cardio. Not sure what that was about. She was actually in pretty good shape--I had her do planks and she went past 1 minute who first attempt! Anyway, she commented all the way through about how she really felt like she was getting a good workout. Before we were done she told me she liked having me as her trainer, and how I seemed so knowledgeable. It was great. I think this is the beginning of a beautiful client-trainer relationship. And given that this is her time to destress after caring for her husband, I am happy to get up at 4:30 a.m.
That's so wonderful, Kathy! My mother is in the early stages of what's probably Alzheimers and I know how stressed my dad is. It's great that she's found this time for taking care of herself and that you are helping her with this. Just great!
That's so wonderful, Kathy! My mother is in the early stages of what's probably Alzheimers and I know how stressed my dad is. It's great that she's found this time for taking care of herself and that you are helping her with this. Just great!
Hi Jane--I just read in your log that your mother's Alzheimer's is getting worse...I'm sorry, I can imagine how hard that must be. My client seems to be very strong. I agree that it is great that she's finding the time for herself and it does feel good to be able to assist in that. Thanks for your comment .
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Originally Posted by ceebee
How rewarding for you to have a client like her. And props to her for planking that long. Those other trainers underestimated her!
Yes, I am really looking forward to continuing with her. I know she will never 'no show' me. Although she's never belonged to a gym before, she did allude to her being pretty athletic in the past and she has some good muscle tone in her legs. I think I'll be able to go pretty far with her.
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Originally Posted by kfisherx
It sounds like you are finding your grove in the gym. Congratulations!
Thanks, Karla. I am feeling that way, and it is a great feeling.
Okay, getting ready to wrap up Stage 1, at last. One last workout of each after today. Then I'll have the AMRAP special workouts--I didn't do those when I did this stage the first time.
Stage 1B, Workout 7
Preceded with some mobility stuff and foam rolling.
Deadlift 2x8x145lbs. (started with 155, got 3 reps, and dropped the weight)
DB Shoulder Press 1x8x25, 1x8x25
Wide-grip lat pulldown 2x8x95,
Lunge 2x8x70lbs
I wanted to do these with a rack but none was free, so I used a fixed weight barbell, as I have been. For some reason I was worried about cleaning 70 lbs. and pushing it over my head. Then I remembered that is what I did for the 1A for my stepups, so no reason to be concerned. I wonder how much weight I can do this with before I clunk myself on the head trying to get the bar across my shoulders (actually, it is getting it back to the front again that is most scary).
I will be glad to put Stage 1 behind me. I don't even feel like I worked out today, but I do actually feel really good. I noticed as I was leaving the gym, after my last client, that I am full of energy and feeling great over all. So, I guess I should do something like, I don't know, clean house?
Yea, my final Stage 1A workout. I am so ready to move on. Even though I feel challenged while doing the workout, after its over I don't feel like I did anything. I haven't been doing the push up challenge at all. I think I'm going to start from the beginning. I am really afraid of aggravating my shoulder. It had almost cleared up and now it is bothering me again a little. I am afraid the high volume of push ups might not be helping.
On Sunday, while I was training one of my docs from the day job, I had him doing pull ups. I decided to do a few negatives. While I was up there he encouraged me to do a pull up. I couldn't. Then I tried a chin up and I got one off. Tried it again at home, later, and did it again. Yea! Getting stronger...the band is helping.
Squat 1x10x45, 2x8x115, 1x4x125 -- felt better about my forum. I'm focusing on forcing my right knee out as I go down and that seems to be helping with my right foot's tendency to make a sharp out turn. Two sets of weighted squats just feels so wimpy...and there was another woman in the rack next to me squatting the same weight as me but doing multiple sets and I guess I didn't want to look like a wimp, so I threw in the extra set at 125.
Push ups, feet elevated: 2x8 -- I wanted to do something more challenging but I didn't want to lose the cable station. I use the cable station bench to elevate my feet.
Seated Row 2x8x100lbs
Step-ups 2x8x70lb barbell
No ball--did v-ups, 2x15xBW
Lots and lots of foam rolling. No cardio whatsoever.
I have a couple cancellations tonight so I will have time to work out. I really want to just do Stage 2B and get it over with. That way I can complete my special workouts this week and start next week with Stage 2.
I visited an old site where I was logging my workouts last year. This was my last workout entered...one day before I started my PT job. I guess I got too busy to log after that. This was NROL Hypertrophy I. Interesting to see where I was then compared to now. Actually, I'm getting caught up, I think. Those db incline presses are what screwed up my shoulder--I remember picking up the 35's instead of the 32.5's because I was used to using the 35's for the flat db bench, but forgot they were still a bit heavy for the incline. If only I could go back in time.
HT I, Workout A4, 8/28/2007
DB Incline Press--5 sets, 5x32.5 ea. superset with
Cable Seated Row--5 sets, 5x120,5x110,5x110,5x100,5x100
DB Shoulder Press--5 sets, 5x27.5's,5x27.5's,5x60,5x60,5x 25's
superset with
Wide-Grip Lat Pulldown--5 sets, 5x110 ea.
Barbell Close-Grip Bench Press: 5 sets, 5x75x4,4x75
superset with
High Pull--5 sets, 5x50,5x60,5x50x3
You are pulling out some pretty serious numbers there in those workouts. I LOVE to see this in the girl logs. Cracks me up for some reason.
With respect to your shoulder injury.... If you did the 32.5 without injury on the incline I can assure you it was the 35 weight that hurt you. It was bad form that hurt you. My trainer is always stopping my range of motion in the incline and flat presses. You are not supposed to drop the weights so low that it puts a strain on your shoulder but we all want to do that anyway. Now when I do this exercise I always watch in the mirror and stop it when I have 90 degree angles and also before I can feel a stretch in my shoulder. Just a different way for you to think about things going forward. Weight rarely is ever the issue I am finding when people get hurt....
__________________
The BIGGER I get the smaller you look
You are pulling out some pretty serious numbers there in those workouts. I LOVE to see this in the girl logs. Cracks me up for some reason.
With respect to your shoulder injury.... If you did the 32.5 without injury on the incline I can assure you it was the 35 weight that hurt you. It was bad form that hurt you. My trainer is always stopping my range of motion in the incline and flat presses. You are not supposed to drop the weights so low that it puts a strain on your shoulder but we all want to do that anyway. Now when I do this exercise I always watch in the mirror and stop it when I have 90 degree angles and also before I can feel a stretch in my shoulder. Just a different way for you to think about things going forward. Weight rarely is ever the issue I am finding when people get hurt....
Could be right. It felt like it was the weight at the time because I was fine until I grabbed the wrong dumbbells. There is a lot of conflicting information everywhere, i.e., I recently read an Alwyn Cosgrove article on working the chest to always do full range of motion, and I've read other articles that say not to to protect the shoulders. I had a conversation about this with another trainer, pre-injury, and did some online research and found information on limiting range of motion only in instances where shoulder injuries already exist.
Would you apply this to push ups as well? A 'proper' push up puts the elbows beyond 90 degrees--do you limit your ROM on push ups? They sure would be a lot easier, lol. I usually have my clients go beyond, chest almost to floor, unless they have shoulder issues, then I instruct them to just go to 90 degrees, based on what I've read. But there seems to be a lot of disagreement, as there seems to be in most areas of fitness.
Whatever caused it, I went quite a long time not doing any chest presses and now when I do them I'm using a neutral grip and will probably continue to limit my ROM.
Okay, yea! I did it. Stage 1 is history--well, except the 'special' workouts. Can I do them back to back in one day and get them over with?
Stage 1B, Workout 8 Preceded with some mobility stuff and foam rolling.
Deadlift 2x8x145lbs.
DB Shoulder Press 1x8x25, 1x8x25
Wide-grip lat pulldown 2x8x100
Lunge 2x8x70lbs
Swiss ball crunches and jacknifes, 1x15 each.
Short and sweet. I feel really good right now. I had a huge lunch, so decided to forgo any other food. Really--I had chicken breast and thigh at Juan Pollo. I asked for beans and rice and they gave me potato salad instead of beans. By the time I discovered the error I was parked under a tree and my fingers were already greasy from the chicken skin, so screw it. I ate EVERYTHING, included the three flour tortillas. The only other thing I had today was Muscle Milk for breakfast and probably 25 hot tamales (candy). So, calorie wise I'm probably not too far overboard, otherwise, not so hot. But I'm not feeling bad about it at all. I just didn't have time to buy food this weekend and do my cooking. I am still down a pound and I'm feeling strong.
Don't get me wrong. I am going full range of motion. the problem with the press (as opposed to the pushup) is that you can hyperextend the joint which is where the injuries occur. I do not limit pushup motion but I stay very, very aware of the possibility of over extending when I do presses.
That isn't true entirely. if I did push ups with my shoulders out like in a wide grip press then I would restrict the range. Mostly I do push ups pretty tight in (close grip) so don't have to restrict. same thing when pressing close grip. Less chance of injury there.
Congrats on the milestone!
__________________
The BIGGER I get the smaller you look
Well, crap. Finished my AMRAP workouts, did both back to back. BUT--I was going by memory, and my memory is not what it used to be apparently.
Stage 1A
Beg: 2x15x75 Today: 1x18x95 (I was wondering why I hadn't grown strong enough to do more than 18).
Push-up 2x15xbw -- Today did 20 (did 2 sets of 20 at work today, too)
Seated Row 2x15x80lbs; today 1x20x80 (got this one right)
Step-up 2x15x40lbs -- 1x20x50lbs. (I thought it might have been 40lbs)
Prone jackknife 2x8; working with a small ball couldn't do more than 10 at a time.
DB Shoulder Press 2x15x20's; tonight: 1x15x25
Wide-grip lat pulldown 2x15x80; tonight 1x20x80
Lunge 2x15x30lbs. (barbell); tonight; 1x20x40lbs.
Swiss-ball crunch 2x15 -- skipped due to no swiss ball. Well, told myself I'd do them at home. I will, I will.
Diet was crappy all week. Today I was 6 lbs. heavier than on Monday. I should be able to reverse most of that over the weekend and next week. It is all about cooking on Sunday--makes all the difference. I'm not worried. Maybe I'll grow some muscle.
Good job on the AMRAP - I couldn't have done 2 in a row!
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Diet was crappy all week. Today I was 6 lbs. heavier than on Monday. I should be able to reverse most of that over the weekend and next week. It is all about cooking on Sunday--makes all the difference. I'm not worried. Maybe I'll grow some muscle.
Must've been the week for crappy diets... but I like your good attitude about it - keep on growing that muscle!
Today was my first day at 6 am and it went very well. I was meeting this client for the first time...a woman who just turned 70. She's never belonged to a gym before, but since she joined she comes regularly early in the morning because this is when her husband, who has Alzheimer's, is sleeping. Anyway, her first 3 sessions were with other trainers, and so far they only had her doing cardio. Not sure what that was about. She was actually in pretty good shape--I had her do planks and she went past 1 minute who first attempt! Anyway, she commented all the way through about how she really felt like she was getting a good workout. Before we were done she told me she liked having me as her trainer, and how I seemed so knowledgeable. It was great. I think this is the beginning of a beautiful client-trainer relationship. And given that this is her time to destress after caring for her husband, I am happy to get up at 4:30 a.m.
Awesome story Kathy!
(just getting caught up )
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
Kathy, I just read about your back injury. No lifting for 6 weeks? Can you do cardio?
You take it easy and get that back feeling better. We're thinking of you.
Hi Chloe--I think I should be able to walk on the treadmill. I was laying on my side in bed earlier and proved to my bf that I can at least do leg lifts, lol, not that that is anything that's been part of my routine since Jane Fonda's WORKOUT back in, oh, 1983.
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Originally Posted by ceebee
Oh Kathy, I saw your report in the NROLW thread about your injury. That completely sucks. Glad you can still work tho.
Oh, you could always post your chinup video with strategically placed black boxes
Yeah, I was pretty pissed as I lay there on the gym floor, a crowd gathering. I was cussing pretty bad for letting myself get hurt. Although, still looking back, I have no clue what I might have done. Somehow I just lost balance and the weight pulled me backwards.
LOL. Not sure I have the expertise to strategically place black boxes. I'll have to play around :-).
Kathy--just catching up on your log. I'm so sorry you hurt yourself...I didn't see the post so I'm not sure what exactly happened, but I'm sure I'll see it when I get into the forums. I hope your recovery is quick...
Kathy--just catching up on your log. I'm so sorry you hurt yourself...I didn't see the post so I'm not sure what exactly happened, but I'm sure I'll see it when I get into the forums. I hope your recovery is quick...
Thanks, Celeste. I was doing step ups for my first Stage 2 workout, 70 lb. barbell, and somehow I lost my balance as I was stepping down. Landed on my butt with the barbell on my back, compressing my spine. I think I was lucky to only have fractured my T-12 vertebrae. That sounds bad, but it should be healed in six weeks. I just have to watch my calories closely until then...starting tomorrow. Last week I treated myself to 4 pints of Ben & Jerry's! Anyway, I plan to heal quickly.
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Originally Posted by Chloe2
Hey Kathy. How are you feeling?
Hi Chloe-- I'm feeling much better, thank you . Three days off work, and much of that spent in bed, helped. Mostly I have muscle soreness along the left side of my spine and the injured vertebrae is tender to touch. I went for a 15 minute walk today between clients and did pretty well. I'm cleaning tonight. And fortunately, sitting for long bouts at my day job doesn't seem to be hurting, which I thought might be a problem.
I am staying in the challenge--I'll post pics and revise my plan a little. I guess I'll be walking a lot and eating less.
Thanks, Celeste. I was doing step ups for my first Stage 2 workout, 70 lb. barbell, and somehow I lost my balance as I was stepping down. Landed on my butt with the barbell on my back, compressing my spine. I think I was lucky to only have fractured my T-12 vertebrae. That sounds bad, but it should be healed in six weeks. I just have to watch my calories closely until then...starting tomorrow. Last week I treated myself to 4 pints of Ben & Jerry's! Anyway, I plan to heal quickly.
Hi Chloe-- I'm feeling much better, thank you . Three days off work, and much of that spent in bed, helped. Mostly I have muscle soreness along the left side of my spine and the injured vertebrae is tender to touch. I went for a 15 minute walk today between clients and did pretty well. I'm cleaning tonight. And fortunately, sitting for long bouts at my day job doesn't seem to be hurting, which I thought might be a problem.
I am staying in the challenge--I'll post pics and revise my plan a little. I guess I'll be walking a lot and eating less.
Wow so sorry to hear about the injury.
This is exactly why David would never let me do that exercise like that. He told me to use dumbells by my side. He said it was too easy to lose balance with it on you back and the benefits of doing it that way over the dbs was not worth the risk.
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The BIGGER I get the smaller you look
This is exactly why David would never let me do that exercise like that. He told me to use dumbells by my side. He said it was too easy to lose balance with it on you back and the benefits of doing it that way over the dbs was not worth the risk.
Thanks, Karla.
I may try going back to dumbbells when I resume, but I found it so uncomfortable with anything over 25 lbs. It went beyond grip issues. The 30+ dumbbells don't hang from my hands evenly and I hated the pulling on my wrists, elbows and shoulders. It was so uncomfortable that I couldn't focus on the exercise, just the extreme discomfort. I'll admit, though, that in the past when I used to do 70+ lbs. I did these in a squat rack. If I continue with the barbell, I will definitely do it in a rack.
kathy - glad to hear you're feeling better. this is my second week off having pulled something in my left hip/back area (while stretching!) and it really sucks not being able to do anything. my injury wouldn't let me sit, so it was either lying in bed or standing up - both of which get pretty old quickly!
Thanks, Celeste. I was doing step ups for my first Stage 2 workout, 70 lb. barbell, and somehow I lost my balance as I was stepping down. Landed on my butt with the barbell on my back, compressing my spine. I think I was lucky to only have fractured my T-12 vertebrae. That sounds bad, but it should be healed in six weeks. I just have to watch my calories closely until then...starting tomorrow. Last week I treated myself to 4 pints of Ben & Jerry's! Anyway, I plan to heal quickly.
Holy ouch, Batman! Good thing you have a positive attitude...and I'm so glad it wasn't worse. Get better quick--it sounds like you have a good plan for keeping on though.
BTW, I looked at your son's artwork right before I went on vacation and thought I posted but I can't find it. Anyway, it's amazing! He is really talented, I can tell why you're a proud momma. AND on that note, you don't look nearly old enough to have an adult son! Have a great day!
Holy ouch, Batman! Good thing you have a positive attitude...and I'm so glad it wasn't worse. Get better quick--it sounds like you have a good plan for keeping on though.
BTW, I looked at your son's artwork right before I went on vacation and thought I posted but I can't find it. Anyway, it's amazing! He is really talented, I can tell why you're a proud momma. AND on that note, you don't look nearly old enough to have an adult son! Have a great day!
Thank you so much for your nice comments about my son's artwork (yikes--I am cosigner on $1,000's in student loans--he better be pretty good)...and the other thing about my age. I admit, I love to hear that shit .
And get this? After my horrendous eating last week of 4 pints Ben & Jerry's and countless peanut butter and honey sandwiches, I am down to 132.5 this morning. My lowest weight in years. I was weighing in at 136 just a week ago.
Just a different way for you to think about things going forward. Weight rarely is ever the issue I am finding when people get hurt....
Can you do cardio? 
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