Marie's walking - iron for rehab

[thehobbes]

Good job on the unplanned OHP PR!

Hi Hammie,
Thanks so much for dropping in to my journal You have some impressive stats. I could only dream of lifting that heavy LOL

Thank you!

I take about 60sec between rep. I think I'm fast because the gym is pretty quiet when I go. I never have to wait for anything. My kids usually go in the evening and they tell me they get done faster when they come with me in the morning.

It's really cool to see parents bringing their kids to the gym and teaching them how to use the equip. I'm seeing a lot of that this summer. There's hope, some of these kids you see walking around town are startling, they're way into donuts and mcdonalds but no sports lulz.

Your poor mom losing her bathing suit like this. Stealing someone's suit is kind of gross isn't it? Yuck LOL. I am not surprised mine did not come back. That LA Fitness location is known for stealing - oh well. I'll have to be more careful next time.

Yep definitely gross, people are freaking nuts!

[mcbourque]

The volume of your workouts have me like passing out from exhaustion from just reading them. Very impressive, Marie!

Thanks! It doesn't feel like much when I'm there but now I know why I am so drained in the afternoon LOL

It's really cool to see parents bringing their kids to the gym and teaching them how to use the equip. I'm seeing a lot of that this summer. There's hope, some of these kids you see walking around town are startling, they're way into donuts and mcdonalds but no sports lulz.

I teach middle school and I am starting to see more and more of my students at the gym with their parents, which is very cool. There is hope

[mcbourque]

workout yesterday (Monday)

Swim: 1km at my regular pool.
500m crawl
250 kick board
250 crawl

I have this new bathing suit that came in the mail. Racer back Speedo and it fits! Which is pretty good considering I was not sure of the size.

I'm using this swim app with challenge to stay motivated and currently working on "Escaping from Alcatraz". More than halfway there



Workout this week:
MON: swim 1km



workouts this month:
week of July 24: 2 days weights 1hr15min each - 1 day swim 1km - 1 day Core 30min
Week of July 17: 3 days weights 1hr15min each - no cardio
week of July 10: 2 days weight 60min each - 1 day Mat Pilates - 1 day swim 1km

[HoosierHardGain]

Nice work again, Marie. And pics of you in the bathing suit or it didn't happen

Just out of curiosity, do have an idea of how many cals you're taking in a day?

[mcbourque]

Nice work again, Marie. And pics of you in the bathing suit or it didn't happen

We'll have to wait a little for those LOL

Just out of curiosity, do have an idea of how many cals you're taking in a day?

I do and it may be part of my problem with me spinning my wheel with diet. I get frustrated with slow weight loss, obsess about tracking, cut down further to 1200cal (which I tried a month ago) and it back fires on me and I blow it in a week-end. The more I track and focus on cals, the worse I get.

I decided to focus on performance for now (strength, weight lifted, reps on my endurance work and length of my swims) and just stick with 3 wholesome meals a day with a snack after work, 90% wholesome food (fruit and veg, lean proteins and dairy, whole grains) and avoid eating in front of the TV. I'd say with this I usually average about 1600-1800 calories which is around my maintenance.

I'm monitoring my weight so I don't go off the deep end. Once I got that shift on performance locked in, I can think about esthetics and start cutting back a little.

[mcbourque]

Workout yesterday (Monday) - by myself - no kids.

UPPER:

Bench
1x40 45lbs warm-up
1x10 75lbs
1x8 80lbs -- a little heavier - slowly but surely
1x8 80lbs

DB OHP
1x10 @25lbs
1x10 @25lbs
1x10 @25lbs

DB delt 21's
1x7/7/7 @15lbs
1x7/7/7 @15lbs

One DB Overhead Tricep Press
1x10 @35lbs
1x10 @35lbs
1x10 @35lbs

T-Bar row
1x10 @30lbs plates
1x10 @30lbs plates
1x10 @30lbs plates

I notice a serious lack of symmetry in my lats the other day - my injured hip is really affecting everything up to about my bra strap, so I decided to do a little one sided work for a bit. I tried two new exercises to see if I can lift things a bit (see 2 exercise below). I don't like the straight arm pull down - I feel it mostly in my arm so I don't plan to do this again but I will probably continue with the hammer pull down. Next time, I will just do 2 sets with both arms and 2 sets with one. I will probably do the same with my one-arm rows.

Hammer Strength Pull down - right side only
1x10 @45lbs plate
1x10 @45lbs plate

Cable Straight-arm Pull down - right side only
1x10 20lbs
1x10 20lbs


One arm cable row - both side
1x10 35lbs
1x10 35lbs
1x10 35lbs

CORE
On back extension bench: - did sets of 40 reps for a change
side abs: 1x40 each side - bodyweight
hyperextension abs 2x40 - bodyweight

one leg back extension
1x15 - bodyweight
1x15 - bodyweight


LOWER - REHAB

right leg calf raise
3x50 - bodyweight - 1 extra set

--- superset with

one leg balance
3x 1min - bodyweight 1 extra set

one side ham curl machine
1x15 @15lbs
1x15 @15lbs
1x15 @15lbs

one side leg extension machine
1x15 @25lbs
1x15 @25lbs
1x15 @25lbs

one side glute kickback machine
1x15 @10lbs
1x15 @10lbs
1x15 @10lbs

Mat leg side raise - one side
1x1.5min - bodyweight

Mat supine leg front raise - one side
1x1.5min - bodyweight

Mat one side hip thrust
1x1.5m - bodyweight

Mat supine one side leg hyperextension
1x1.5min - bodyweight

5 min stretch

the whole thing took 1hr15min + 5min stretch. I don't know how this will work when I start working. I will have to get up much earlier LOL
--- again this took about 1hr15min.


Workouts this week:

MON: Swim 1km
TUE: Lift 1hrs15min


my kids are back and I spent 30min designing a new program for my kid last night with him. He got bored of the 5x5 and now wants to do a 4xweek push-pull.
He looks at tons of fitness channel online and questions every single exercise I put in there, so he got me digging deep into my brain to justify everything.
I'm not sold on accessory work for him but he insisted so at least if he is going to do them, I got him to agree to do his compounds first.



workouts this month:
week of July 24: 2 days weights 1hr15min each - 1 day swim 1km - 1 day Core 30min
Week of July 17: 3 days weights 1hr15min each - no cardio
week of July 10: 2 days weight 60min each - 1 day Mat Pilates - 1 day swim 1km

[thehobbes]

Interesting about the unevenness with your lats and good plan for straightening that out. I notice a lot of people have a huge unevenness when they bench in particular - one arm chicken winging out and the bar is tilted down towards it. I always wonder if people are aware it is that far off. Have caught myself doing that on bp sometimes and then I video it from behind my shoulders so I can try and reign in the weird side.

[mcbourque]

Interesting about the unevenness with your lats and good plan for straightening that out. I notice a lot of people have a huge unevenness when they bench in particular - one arm chicken winging out and the bar is tilted down towards it. I always wonder if people are aware it is that far off. Have caught myself doing that on bp sometimes and then I video it from behind my shoulders so I can try and reign in the weird side.

Videos is a great tool! I don't do enough because I am too embarrassed to set it up at the gym but I noticed no-so-great form on Pullovers the last time I taped myself. I think most people above 30 will have some form of imbalance. Most of us will have had an accident of sort, sprain, broken knee, etc and compensating for it can last years.

[mcbourque]

Swim yesterday:
1km - same as usual

Crawl - 500m
kickboard 250m
crawl - 250m


almost there out of Alcatraz LOL



We are experiencing a heat wave so bad in Seattle that QFC (grocery store) is handing out free water bottles on your way in It's in the 90s. I mean it's hot but not 100s.

Still pretty hot- the pool felt nice yesterday,


MON: Swim 1km
TUE: Lift 1hrs15min
WED: Swim 1km



workouts this month:
week of July 24: 2 days weights 1hr15min each - 1 day swim 1km - 1 day Core 30min
Week of July 17: 3 days weights 1hr15min each - no cardio
week of July 10: 2 days weight 60min each - 1 day Mat Pilates - 1 day swim 1km

[thehobbes]

Great job with all that swimming! Serious swimming is a thing I'd like to get into at some point, excellent cardio and easier on the joints than a lot of other things. Oh and the early morning classes where all the 107 yr old people are kinda dancing around in the pool with the funniest music possible looks like a good time too, srs.

We are experiencing a heat wave so bad in Seattle that QFC (grocery store) is handing out free water bottles on your way in It's in the 90s. I mean it's hot but not 100s.

The Arizona peeps are laughing.

[mcbourque]

Great job with all that swimming! Serious swimming is a thing I'd like to get into at some point, excellent cardio and easier on the joints than a lot of other things. Oh and the early morning classes where all the 107 yr old people are kinda dancing around in the pool with the funniest music possible looks like a good time too, srs.

Yes it's great cardio and at my age, I really need to add cardio to my routine. I taught those water aerobics classes for 15 years!! Those ladies are the best I had cervix health issues in my 20s and the old ladies I taught were like: "honey, don't worry, it's just a little clean-up" They had gone through everything and were still there, exercising. They were so cool!

The Arizona peeps are laughing.

LOL - I know. I've seen way worse in RI and Quebec in the summer. Just the way PNW folks are. 3 snowflakes or above 90 and the whole city literally shuts down.

[mcbourque]

Workout yesterday (Thursday) - with youngest kid

UPPER:

Bench
1x40 45lbs warm-up
1x10 75lbs
1x10 80lbs -- PR - well... in the last year
1x10 80lbs

DB OHP
1x10 @25lbs
1x10 @25lbs
1x10 @25lbs

DB delt 21's
1x7/7/7 @17.5lbs PR
1x7/7/7 @17.5lbs

One DB Overhead Tricep Press
1x10 @35lbs
1x10 @35lbs
1x10 @35lbs

T-Bar row
1x10 @35lbs plates
1x10 @35lbs plates
1x10 @35lbs plates

Hammer Strength Pull down
1x10 @45lbs plate
1x10 @45lbs plate
1x10 @45lbs plates - right side only
1x10 @45lbs plates - right side only


One arm cable row
1x10 35lbs
1x10 35lbs
1x10 35lbs - right side
1x10 35lbs -right side

CORE - skipped abs because I only had 1hr10min

one leg back extension
1x15 - bodyweight
1x15 - bodyweight
1x15 - bodyweight


LOWER - REHAB

right leg calf raise
3x50 - bodyweight - 1 extra set

--- superset with

one leg balance
3x 1min - bodyweight 1 extra set

one side ham curl machine
1x15 @15lbs
1x15 @15lbs
1x15 @15lbs

one side leg extension machine
1x15 @25lbs
1x15 @25lbs
1x15 @25lbs



Mat supine leg front raise - one side
1x1.5min - bodyweight

Mat supine one side leg hyperextension
1x1.5min - bodyweight

2 min stretch.

Again skipped a few things because I was 15 min short on time.

Also I have been working out in my very very old clothes from when I worked in fitness (8 years ago now). I realized some of the stuff just doesn't fit right anymore, so I recently got basic new capris from a store in Quebec that delivers in the US. I'm going cheaper now because, with not teaching, looks is not super super important, but comfort is high up there. Found this breezy cotton basic tank for 10$ and bought 3 of them. I feel like a new person

This from yesterday:



Workouts this week:

MON: Swim 1km
TUE: Lift 1hr15min
WED: Swim 1km
THU: Lift 1hr10min


Today is a rest day because I used all my morning willpower to go to the DMV for my son's learner's permit. Had to get there 30min before opening. Got done in an hour which is a miracle here in Seattle (most people take 3hrs at least here usually).


workouts this month:
week of July 24: 2 days weights 1hr15min each - 1 day swim 1km - 1 day Core 30min
Week of July 17: 3 days weights 1hr15min each - no cardio
week of July 10: 2 days weight 60min each - 1 day Mat Pilates - 1 day swim 1km

[HoosierHardGain]

When it comes to workout clothes, comfort and functionality is everything!

[mcbourque]

When it comes to workout clothes, comfort and functionality is everything!

I know, right! Comfort first - always

[wasmeFINAFLEX]

Good job on the PRs!

[mcbourque]

Good job on the PRs!

Thank you. The steady program is actually working and helping with increasing my lifts. Very motivating!

[mcbourque]

Workout yesterday:

water running class (in deep water with belt)! 45min

I told myself that for this summer break I would get out of my rut and try at least one new thing. I have been missing fitness class like crazy, but with my injury, I just can't do any of it. But I wanted to try the water fitness at my pool so yesterday I finally gave it a shot. I was a blast and solid 35 min cardio portion. The last time I did anything like this was 10 years ago in Rhode Island at the Y and I was teaching that class LOL

My pool is sadly now close for the next 7 weeks for maintenance and I have to transition to LA Fitness further than my usual one for pool workouts. I will have to try again. But I did feel great all day.

I know lots on here don't do much cardio for their esthetics goals but I find that it gives me tons of energy and really help with any mood disorders I could have with menopause.



MON: Swim 1km
TUE: Lift 1hr15min
WED: Swim 1km
THU: Lift 1hr10min
FRI: Rest
SAT: Water Running Class 45min



workouts this month:
week of July 24: 2 days weights 1hr15min each - 1 day swim 1km - 1 day Core 30min
Week of July 17: 3 days weights 1hr15min each - no cardio
week of July 10: 2 days weight 60min each - 1 day Mat Pilates - 1 day swim 1km

[ElrondHubbard]

Workout yesterday:

water running class (in deep water with belt)! 45min

I told myself that for this summer break I would get out of my rut and try at least one new thing. I have been missing fitness class like crazy, but with my injury, I just can't do any of it. But I wanted to try the water fitness at my pool so yesterday I finally gave it a shot. I was a blast and solid 35 min cardio portion. The last time I did anything like this was 10 years ago in Rhode Island at the Y and I was teaching that class LOL

My pool is sadly now close for the next 7 weeks for maintenance and I have to transition to LA Fitness further than my usual one for pool workouts. I will have to try again. But I did feel great all day.

I know lots on here don't do much cardio for their esthetics goals but I find that it gives me tons of energy and really help with any mood disorders I could have with menopause.



MON: Swim 1km
TUE: Lift 1hr15min
WED: Swim 1km
THU: Lift 1hr10min
FRI: Rest
SAT: Water Running Class 45min



workouts this month:
week of July 24: 2 days weights 1hr15min each - 1 day swim 1km - 1 day Core 30min
Week of July 17: 3 days weights 1hr15min each - no cardio
week of July 10: 2 days weight 60min each - 1 day Mat Pilates - 1 day swim 1km

I don't do that much cardio, but I probably should. I admire those who do. Good job with all the swimming. That's another thing I miss. I'm about 50 miles from anything I could swim in.

[mcbourque]

I don't do that much cardio, but I probably should. I admire those who do. Good job with all the swimming. That's another thing I miss. I'm about 50 miles from anything I could swim in.

That is too bad the pool is so far from you. I'm lucky that the community center is 5min drive on my way to work and that I discovered that the LA Fitness 15min away (I go to one 5min away) also has a really nice pool and it's always empty.

[thehobbes]

My pool is sadly now close for the next 7 weeks for maintenance and I have to transition to LA Fitness further than my usual one for pool workouts. I will have to try again. But I did feel great all day.

Wow 7 wks is a long time! Glad you found another pool but jeez, at my gym if they shut down the pool for a day people are ready to riot.

[ElrondHubbard]

That is too bad the pool is so far from you. I'm lucky that the community center is 5min drive on my way to work and that I discovered that the LA Fitness 15min away (I go to one 5min away) also has a really nice pool and it's always empty.

An empty pool? Well, you can use it for skateboarding!

[HoosierHardGain]

I am not good at doing cardio, but I do agree it gets a bum rap around here sometimes.

[wasmeFINAFLEX]

All the swimming really impresses me. I can run 5km no problem, but throw me in a pool and im done after one 50m lap lol

[mcbourque]

Wow 7 wks is a long time! Glad you found another pool but jeez, at my gym if they shut down the pool for a day people are ready to riot.

It's a community center run by the city so I guess they have different timelines. Other city pools are open but for me it's a chance to try the one at a gym from the LA Fitness chain I belong to.

An empty pool? Well, you can use it for skateboarding!

I am not good at doing cardio, but I do agree it gets a bum rap around here sometimes.

My blood pressure is getting higher and higher and it is starting to worry me. So I need to nip this in the bud with cardio.

All the swimming really impresses me. I can run 5km no problem, but throw me in a pool and im done after one 50m lap lol

That is pretty much how I started. I went the first time and did 4 50m laps. With pauses in between LOL I added 2 laps each week more or less, and now I am up at 40 laps. My goals is 50 so that I do a 30min swim before work. Slow progress wins

[mcbourque]

Workout Sunday - with the whole family - my husband came as well.

yesterday was a rest day - I was working all day - planning for the upcoming school year

UPPER:

Bench
1x40 45lbs warm-up
1x10 75lbs
1x10 80lbs
1x10 80lbs

DB OHP
1x10 @25lbs
1x10 @25lbs
1x10 @25lbs

DB delt 21's
1x7/7/7 @15 - small deload my elbow hurts a little
1x7/7/7 @15

One DB Overhead Tricep Press
1x10 @35lbs
1x10 @35lbs
1x10 @35lbs

T-Bar row
1x10 @35lbs plates
1x10 @35lbs plates
1x10 @35lbs plates

Hammer Strength Pull down
1x10 @45lbs plate
1x10 @45lbs plate
1x10 @45lbs plates - right side only
1x10 @45lbs plates - right side only


One arm cable row
1x10 35lbs
1x10 35lbs
1x10 35lbs - right side
1x10 35lbs -right side

CORE -

abs on extension bench
1x25 - bodyweight

one leg back extension
1x15 - bodyweight
1x15 - bodyweight
1x15 - bodyweight


LOWER - REHAB

right leg calf raise
2x50 - bodyweight

--- superset with

one leg balance
2x 1min - bodyweight

one side ham curl machine
1x15 @15lbs
1x15 @15lbs
1x15 @15lbs

one side leg extension machine
1x15 @25lbs
1x15 @25lbs
1x15 @25lbs


Mat supine one side leg hyperextension
1x1.5min - bodyweight

Mat one side hip thrust
1x1.5min - bodyweight

5 min stretch.


The kids and I took over the benches at my gym
me- chest press
youngest - deadlift
oldest - chest press



Workouts this week:

MON: Swim 1km
TUE: Lift 1hr15min
WED: Swim 1km
THU: Lift 1hr10min
FRI: rest - went to DMV
SAT: water running class 45min
SUN: Lift 1hr15min


workouts this month:
week of June 31: 3 days weights - 2 days swim - 1 day water running
week of July 24: 2 days weights 1hr15min each - 1 day swim 1km - 1 day Core 30min
Week of July 17: 3 days weights 1hr15min each - no cardio
week of July 10: 2 days weight 60min each - 1 day Mat Pilates - 1 day swim 1km

[thehobbes]

^^^Nice family bonding time!

[DieselsMom]

Love the picture. What a great way to spend family time.

[mcbourque]

Love the picture. What a great way to spend family time.

^^^Nice family bonding time!

Thank you. The oldest (furthest on the pic) has only one year left at home before college and I'm appreciating every minute I can spend with him.

[mcbourque]

Workout Tuesday - just me. Youngest started driving school and it was his rest day. Oldest was not keen for a 9am workout - summer = late mornings in bed


UPPER:

Bench
1x40 45lbs warm-up
1x10 75lbs
1x10 75lbs
1x8 80lbs

DB OHP
1x10 @25lbs
1x10 @25lbs
1x10 @25lbs

DB delt 21's
1x7/7/7 @15
1x7/7/7 @15

One DB Overhead Tricep Press
1x10 @35lbs
1x10 @35lbs
1x10 @35lbs

T-Bar row
1x10 @35lbs plates
1x10 @37.5lbs plates - PR
1x10 @37.5lbs plates

Hammer Strength Pull down
1x10 @45lbs plate
1x10 @45lbs plate
1x10 @45lbs plates - right side only
1x10 @45lbs plates - right side only


One arm cable row
1x10 35lbs
1x10 35lbs
1x10 35lbs - right side
1x10 35lbs -right side

CORE -

abs on extension bench
1x20 - bodyweight - front
1x20 - bodyweight - right then left side
1x20 - bodyweight - front
1x20 - bodyweight - right then left side


one leg back extension
1x15 - bodyweight
1x15 - bodyweight
1x15 - bodyweight

LOWER - REHAB

right leg calf raise
2x50 - bodyweight

--- superset with

one leg balance
2x 1min - bodyweight

supported split squat - right leg only (I tried this to see if I could squats a little. Did not care for it.)
1x10 bodyweight
1x10 bodyweight

one side ham curl machine
1x15 @15lbs
1x15 @15lbs
1x15 @15lbs

one side leg extension machine
1x15 @25lbs
1x15 @25lbs
1x15 @25lbs


Mat supine one side leg hyperextension
1x2min - bodyweight

Mat one side hip thrust
1x2min - bodyweight

Mat one side leg side raise
1x2min - bodyweight

Mat one side let front raise
1x1.5min - bodyweight

6 min stretch.


Workouts this week:

MON: rest - full work day
TUE: Lift 1hr15min


workouts this month:
week of June 31: (6 days) 3 days weights - 2 days swim - 1 day water running
week of July 24: (4 days) 2 days weights 1hr15min each - 1 day swim 1km - 1 day Core 30min
Week of July 17: (3 days) 3 days weights 1hr15min each - no cardio
week of July 10: (4 days) 2 days weight 60min each - 1 day Mat Pilates - 1 day swim 1km

[HoosierHardGain]

Workout Tuesday - just me. Youngest started driving school and it was his rest day. Oldest was not keen for a 9am workout - summer = late mornings in bed

My kids started school back today, so they had to get up!

The write up of your workouts look like 3 of mine. How long does it take to complete yours?