TG's Log...Building a Better Booty, Booty, B-B-B-B Booty! - Page 12 - JP Fitness Forums

TrainingGirl · 11-09-2005, 08:12 AM

Thanks MK.

haha...thanks for the confidence booster guys [img]/images/graemlins/wink.gif[/img]

I'm not working out today as scheduled. Just not feeling like it. Didn't get much sleep the past two nights and today's workout is so draining on me, so I am moving it to tomorrow. So I will just spend today eating [img]/images/graemlins/laugh.gif[/img]

Terry Monk · 11-09-2005, 08:20 AM

Eating? the whole day? I have no idea what that would be like. [img]/images/graemlins/tongue.gif[/img]

Atta girl!

TrainingGirl · 11-11-2005, 08:30 AM

Ok...yesterday's workout kind of sucked. I just finished up my last session with the physical therapist for my hip..haven't had any pain in a while. I do my very first bodyweight squat in my warmup...pain in the hip...wtf. It started to ease up through my workout. Then one of the trainers was teaching a class of 4 people..and they were on the smith machine almost the whole time I was there! Then some other guy jumped on. So I didn't do my split squats which was probably a fine anyway..might not have been a good idea to do them on that left hip. Hip extensions were fine.

General Warm-up (circuit x 2)

Specific Warm-up

BB Squat: 45lbs x 8, 55x8
Kneeling Elevated Push-ups: 6 per side, 6 per side

Workout (Supersets)

BB Squat: 75lbsx8, 85x8, 85x8
Kneeling Elevated Push-ups: 8 per side, (3 sets)

DB Low Inlcine Chest Press: 25sx8, 25sx8, 25sx8

Ball Curl-up: 20reps (3sets)
Hip Extension of Ball: 20reps (3sets)

My entire week has pretty much sucked..dealing with some personal issues. I'm hoping next week is much better. I am probably not making it to the gym today because I will be taking care of some family business. But I am going to do a bodyweight workout today or tomorrow which I will post. Then next week I start my next phase of TT. Looking forward to it [img]/images/graemlins/smile.gif[/img]

Marykaa · 11-11-2005, 10:08 AM

Good luck with your hip, and hope you have a nice week coming up.

I don't know if this can apply to you.. but my Physical therapist told me that endurance exercises are good for my aches.. (hammy tendon , and shoulder trouble) what's bad is HI cardio (cause i use my hammies ) OR HI Muscle workout. He told me that AFTER last weeks hike.. when 6 days of rest hadn't helped me.. but a few hours of hiking and both my aches were less strong.

I guess it's something like Carb-cycling.. which type of exercise we do when around our injuries.

TrainingGirl · 11-14-2005, 01:55 PM

Thanks MK for the info [img]/images/graemlins/smile.gif[/img]

I've been gone from here for a few days! It was a very rough weekend. I wasn't home much so I didn't do my last workout. But this week starts a new phase and I am excited! It was a good workout today. Think I might have been able to do a little more weight on the split squats and incline press..wasn't sweatin' enough [img]/images/graemlins/tongue.gif[/img] .

General Warmup (Circuit x2)

Specific Warmup:

DB Split Squat: 10sx8, 12sx8
DB Low-Incline Press: 10sx8, 12sx8

Workout (supersets):
DB Split Squat: 15sx8, 20sx8, 25sx8
DB Low-Incline Press: 15sx8, 20sx8, 25sx8

BB Row: 45lbsx8, 65x8, 65x7
1-Leg Stability Ball curl: 8per side, 8per side, 8per side

Hubby took some pics today...he can't seem to figure out the camera so he did not get both eccentric and concentric movements. Critique my form but be gentle [img]/images/graemlins/smile.gif[/img]

Barbell Row:

DB Low-Incline Press(I do palms in to decrease stress on the shoulder)

DB Split Squat

One-leg stability ball curl...Question...do you think my hips/butt should be up a little higher on this or does it look ok?

OldGuy · 11-14-2005, 02:19 PM

Good form.

Looks like you're doing the exercises right, too. [img]/images/graemlins/wink.gif[/img]

Axis · 11-14-2005, 02:29 PM

Quote:

Originally posted by TrainingGirl:
[qb] One-leg stability ball curl...Question...do you think my hips/butt should be up a little higher on this or does it look ok?[/qb]

I started doing the two-leg version in rehab today. The way the therapist taught me looked more like this picture:

It was much more challenging for my hamstrings that way. Of course, I think I'd have a hard time holding that position while doing the single-leg version. Something to work up to I guess.

Fitness Diva · 11-14-2005, 03:05 PM

Hey! I don't have any real comment on your form in those photos but I find that on the DB Squat women tend to use all there quads and rarely work the backside of their legs. If you lift the toes slightly on the leg that is in front and press through the heal you will activate your gluteus muscle a little more. I actually just did that exercise today except my back leg is on a reebok step set with a couple of risers.

Ever try a squat on a tbar row sled? Another trainer had me doing this exercise. Crazy exercise! It burns though!

DKing · 11-14-2005, 03:08 PM

On the barbell row quit looking at yourself in the mirror. Keep your head down and not up like it is. That pulls the cervical vertebrae out of alignment and not neutral like it should be.

I like to take a slightly wider stance on the split squats so that you can get a bit more stretch of the non-working hip flexor and also it helps keep the weight on the front heel rather than toe.

Looks good though.

Danny

TrainingGirl · 11-14-2005, 06:47 PM

Danny..good call on me and the mirror. I will keep my head down next time. I'll try the wider stance on split squats too.

FD..thanks for the tips...we don't have a t-bar row sled [img]/images/graemlins/frown.gif[/img] so I've never tried those.

Axis..I could probably get up a bit higher on 2-leg...1-leg are killer.

Thanks everyone...I really appreciate all of your comments [img]/images/graemlins/smile.gif[/img] You too OG [img]/images/graemlins/wink.gif[/img]

Bond007 · 11-15-2005, 09:55 AM

Danny.....thanks for making the comment to TG about the head position. I'm thinking that I'm doing the same thing she does. Will standing with my side to the mirror still allow me keep an eye on my form (by turning my head sideways as in swimming) without being detrminental to the cervical vertebrae?

Otherwise, very nice workout, Tracy!!

TrainingGirl · 11-15-2005, 10:30 AM

Danny rocks...I dig him [img]/images/graemlins/laugh.gif[/img]

TrainingGirl · 11-17-2005, 08:02 AM

My workout yesterday was great!!! I was going to do incline pushups but someone else was on the smith with a bench in there...so I just did regular. I haven't been able to more than 5 regular since my shoulder issues...I did 3 sets of 8! I was so proud...lol. No pain in the shoulder at all with them either. Today on the other hand...I am sore as sh*t all over! Good sore though [img]/images/graemlins/laugh.gif[/img] Oh..went up in BB squat too...did all 3 sets at 85...might get up to 95 by next week [img]/images/graemlins/smile.gif[/img]

[b]General Warm-up (circuit x 2)

Specific Warm-up

BB Squat: 45lbs x 8, 55x8
Rear Delt Raise: 5sx8, 5sx8

Workout (Supersets)

BB Squat: 85lbsx8, 85x8, 85x8
Rear Delt Raise: 5sx8, 5sx8 5sx8

BB Romanian Deadlift: 85x8, 95x8, 95x8
Reg Pushups: 3 sets of 8 [img]/images/graemlins/smile.gif[/img]

Terry Monk · 11-17-2005, 08:09 AM

Quote:

Originally posted by TrainingGirl:
[qb] My workout yesterday was great!!! I was going to do incline pushups but someone else was on the smith with a bench in there...so I just did regular. I haven't been able to more than 5 regular since my shoulder issues...I did 3 sets of 8! I was so proud...lol. No pain in the shoulder at all with them either. Today on the other hand...I am sore as sh*t all over! Good sore though [img]/images/graemlins/laugh.gif[/img] Oh..went up in BB squat too...did all 3 sets at 85...might get up to 95 by next week [img]/images/graemlins/smile.gif[/img]
[/qb]

As one of your best friends, can I just tell you that it makes me so happy to read this? I can tell you had a big ol' smile on your face when you were typing this. [img]/images/graemlins/laugh.gif[/img] I'm so proud of you!!!!!!! [img]/images/graemlins/smile.gif[/img]

Craig · 11-17-2005, 09:01 AM

Congratulations Tracy.

OldGuy · 11-17-2005, 09:08 AM

Nice workout, TG. You should be proud.

cappuccino · 11-17-2005, 11:07 AM

great job TG! It's awesome to make improvements, huh? [img]/images/graemlins/laugh.gif[/img]

Do you do push-ups in the smith machine? [img]/images/graemlins/confused.gif[/img]

TrainingGirl · 11-17-2005, 07:58 PM

Thanks everyone!

Cappy: Craig suggested a way to do them on the smith where you put the bar on the lowest point of the rack and do them on an incline. Sound cool but I didn't get a chance to try them.