Niksters w/out log--eat more protein!

[Nikster]

[/quote]I second the OUCH on the dislocations Mine was an elbow, and it wasn't pretty. The good thing about a lot of these exercises is that they work the shoulders and elbows and wrists from a lot of different positions, which should help those joints become and stay stronger.[/quote]


ohhhh, elbow sounds horrible too! Yes, these are great for stabilizing those tiny tiny muscles and ligaments around my shoulder....I couldn't agree more!
It is just a teensy bit weaker bc I lift the same weight most of the time with both arms, which is good.....it will usually be poorer form (I know most people really emphasize staying in a perfect track (up and down) while performing military type presses, with DB I tend to get a little off track with that right arm ....yikes! How about you? Any training problems with elbow? Anything you do special?

[ledove]

How about you? Any training problems with elbow? Anything you do special?

It's been almost 3 years since I dislocated it, so it's almost back to normal (only a few more inches to go). Any overhead pressing/holding (DB snatch, Front Squat/Push Press, overhead press, etc.) that we do, I usually feel the elbow the most because that elbow needs to be stable in order to do the exercise. When I feel it stretching/pulling/whatever it's doing, I either hold it out there longer to get more work or finish the set and stretch it. Depends on how it feels.

The good (?) thing about my injury is that it's not something I'm likely to accidentally re-do. It takes a lot of talent, planning, and coordination to dislocate an elbow like I did. I've heard that shoulders can just decide to dislocate again, though, so I think the lifts in NROLFW that strengthen around your shoulders should really help you.

[Bytsi]

Hey Nik - I miss your Barbie avatar!!!

[Nikster]

Just for you Bytsi, I will put it back....just got sick of the pink for a while....and couldn't think of something else?
Nik~

[Bytsi]

Awwww - thank you!!!

[Nikster]

Man! that hamster is STRONG! I am impressed!!! hehe

And yes, you know I am here to please .....Barbie stays if she helps you get through your day with her perfectly rolled bangs and wrist bands-- LOL!
Nik~

[Nikster]

Squats: (3x10)
warm up sets: BW/25, 65/10
110/10, 115/10, 120/10

Push Ups: (3x10)
warm up: 30 degree/10
3/10, with addtional 5 sets of tempo 5-10-1 OUCH!!! Had to do these before step ups though, they were too hard to do after my set of push ups!

Seated Row: (3x10)
warm up: 80/10, 125/10, 130/10, 135/10

Step Ups: (3x10)
warm up: BW/5(e)
20/10, 20/10, 25/10 (hard today! must be from cardio yesterday?)

Prone Jack Knife: (3x12)
(2 legged) 2/12, (1 legged) 1/12, (feet on wall) 1/12

Nutrition:
Total Cals: 2204 (need to check if that is too high on w/out day?)
c/f/p = 41/29/30

[Bytsi]

Nikster your workout is AWESOME! You're lifting heavy, girl! (Barbie's getting some definition!!!)

Can you tell me more about the prone jackknife 1-leg and wall versions? I need to do something to increase it a bit, and I wasn't sure how other than to keep my legs straight and go into a pike position...

[Nikster]

Originally Posted by Bytsi

Nikster your workout is AWESOME! You're lifting heavy, girl! (Barbie's getting some definition!!!)

Can you tell me more about the prone jackknife 1-leg and wall versions? I need to do something to increase it a bit, and I wasn't sure how other than to keep my legs straight and go into a pike position...

Sure, the 1 leg variation is exactly the same as prone jack knife but only one leg at a time and no, I can't get the as much ROM on it....but it hurts just the same and it puts a ton of emphasis on keeping my balance (read: more core effort!!) I also do 10 on one leg and then switch to the other leg and do 10. This is hard after doing killer leg workouts, my legs are usually shot!


I realized when you posted this that I put wall variation but that was not prone, that was more swiss ball crunch oops! I should have been more specific....The wall variation was a suggestion from someone on here. He said if I wasn't feeling the SBC I could put my feet up at 90 degrees on a wall to get a different feel, and it does work. Again, don't get the same ROM on this bc it is harder to balance but I like the challenge Try them and see what you think??
Thanks for your comment on workouts! yipee!

Didn't do as well today:
total cals: 2063
c/f/p 37/35/28

[Bytsi]

the 1 leg variation is exactly the same as prone jack knife but only one leg at a time and no, I can't get the as much ROM on it....but it hurts just the same and it puts a ton of emphasis on keeping my balance (read: more core effort!!) I also do 10 on one leg and then switch to the other leg and do 10. This is hard after doing killer leg workouts, my legs are usually shot!

The wall variation was a suggestion from someone on here. He said if I wasn't feeling the SBC I could put my feet up at 90 degrees on a wall to get a different feel

Thanks! I definitely have to try those!

[Nikster]

HIIT day (missed putting this in on Friday)

Did 10 min. of ab circuits
Intervals on treadmill
-10 min warm up jog
-30 sec int. at 9.0-12.0 (various speeds for 5 rounds) w/ 1 min. rest between at 5.5-6.0 on treadmill.
- One set of 10 stairs
- Backward crabwalk (across gym length, not sure how far it is?), Forward crabwalk same distance back.
Total Cals burned: about 450 (I started my HR monitor after my ab circuit)

[Nikster]

Phase 1/Week 3/Workout 6B

*warm up jog on treadmill 7-8min.
Deadlift: (3x10)
warm up: 45/10, 65/10
115/10, 125/10, 130/8

DB Shoulder Press: (3x10)
warm up: 10/10
25/10, 25/10, 30/8

WG Lat Pull: (3x10)
no warm up
75/10, 75/10, 80/8

Lunge DB: (3x10)
warm up: BW/5e
25/10, 25/10, 30/8

Swiss Ball Crunch: (3x12)
1- on SB with 10#med ball overhead
2- on SB with feet on wall
3- on floor (SB was being used) with 10# med ball on chest (rollups/10)

[Nikster]

Tried a yoga/pilates class today just for fun..only burned about 200 cals but oh well! I was so excited because I noticed the instructors' middle was kinda "thick" like mine and not stick skinny!!! I was thinking the whole time "yeahhhhh, so my abdomen is about the same size, I am doing well!" Only to find out after class someone ask her when she was "due"... MEH! she said October bummer, in that case, she looks great for being like 3 months pregnant!!! hahaahhahahahhaha

I will do spin class on Wed I am sure and some other HIIT days so I think I will be ok on the cardio

*Broke down and had ice cream (only 1/2 cup!) with my kids last night but it was GOOOOOOOD and bc it was 83 degrees outside so it seemed like a good usher in to the good weather! Soooo, my cals and carbs were a little out of whack yesterday but I am not going to beat myself up....just decided to start better today.
Guess I was afraid of carbs bc I am only at 20% today.....those are never hard to make up though!

[Nikster]

Phase1/Workout 7A

Squats: (3x8)
warm up set: BW/25, 95/10
115/8, 120/8, 125/8

Push Ups (3x8)
warm up set: 30 deg. push up on bench/10
*All 3 sets of 8 on platform for step, did 1 arm on floor and 1 on bench alternating sides each pushup. Thanks Bytsi that was a fun variation to try!!

Seated Row: (3x8)
warm up: 90/10
130/8, 135/8, 140/8

Step Ups (3x8)
warm up: BW 5(e)
20/8, 25/8, 30/8

Prone Jack Knife (3x15)
warm up set: both legs, shins rolling up to toes
3/15, set 1 and 2 with both legs, last set with 1 leg *Doing all 15 on one leg, then switching to other leg.

HIIT: on step machine...Intervals looked like this.
30sec. level 20 (RPE 10!), 1 min. level 12 (RPE 6-7)
Did 5 ROUNDS.

I thought I did pretty good yesterday, but didn't get enough protein....still trying to tweak
Total cals yesterday: 2030
c=225g/f=74g/p=121g
41%/34%/25%

[Nikster]

Went to spinning class today, but was a little late so only made it for 30 min. of it. I still managed to leave dripping sweat so that is good I suppose
I then went to run stairs (did 10 sets running up/down)

Total Cals burned: 418

[Bytsi]

*All 3 sets of 8 on platform for step, did 1 arm on floor and 1 on bench alternating sides each pushup. Thanks Bytsi that was a fun variation to try!!

You have a WEIRD idea of fun, girl!!!!!

Your weights are amazing - Barbie's biceps are gonna burst through her pink shirt!

[Nikster]

Bytsi- As long as my hair stays perfect, I don't mind my biceps busting through hehe And who you calling WEIRD when you said you LIKE getting your butt kicked at karate?!!!! hahaha j/k

As for diet today, tried to get closer.....ended up like dis'

Cal: 2282 (282 over my goal) booooo hooooo
carb/fat/pro
42%/32%/26%
265g (OUCH!)/78g/143g (getting closer on protein! yeah!) But still too many carbs and fat over protein! ARgh!!!!!

I cut out some fruit today, but it was really hard because I got produce today (I am in an organic produce co-op!) and it allllllllll looked so good. I made chicken breast tonight stuffed w/ spinach and feta and a huge side of steamed zucchini...would like to finish with yogurt, but I am already over my cal limit so I guess I will just try to drink water and forget my sweet craving! haha