Marie's walking - iron for rehab

[mcbourque]

Another plain and simple workout and 2 PR!

Squats
1x20 45lbs
1x6 120lb
1x6 120lbs
1x6 125lbs (PR)
1x6 125lbs

SLDL
1x6 85lbs
1x6 85lbs
1x6 90lbs(PR)
1x6 90lbs

Hack squat
1x10 sled+70lbs
1x10 sled+70lbs
1x10 sled+70lbs

Leg Curl Machine
1x6 @50
1x6 @50
1x6 @50
1x10 @50

Leg Extension - Right Leg
1x6 @30
1x6 @30
1x10 @30
1x10 @30

Happy Wednesday!

[SteveWright1]

excellent session Marie
congrats on the 2 PRs for squat and SLDL

and for repeating them both on following sets

[mcbourque]

excellent session Marie
congrats on the 2 PRs for squat and SLDL

and for repeating them both on following sets

Not to bad Steve, thanks
I did feel strong.

I must realize I forgot to log my upper workout yesterday.

Here it is:

Incline Press
1x25 45lbs
1x12 65lbs
1x12 65lbs
1x12 65lbs

DB Pullover
1x15 35lbs
1x15 40lbs (PR)
1x15 40lbs

Lat Pull Down
1x15 @75 (up my reps!)
1x15 @75
1x15 @75

One arm cable row
1x12 @30+
1x12 @30+
1x12 @30+

Delts 21's
1x7/7/7 15lbs
1x7/7/7 15lbs

Superset bi/tri:

DB overhead tricep press
1x15 35lbs
1x15 35lbs
1x15 35lbs

Alt DB curl
1x10 20lbs
1x10 20lbs

I'll log today's workout later today.

[mirroroferised]

Those squats keep getting up there. 135 right around the corner.

[mcbourque]

Those squats keep getting up there. 135 right around the corner.

Not sure about around the corner LOL but getting somewhere!

[FlaIronMind]

Not sure about around the corner LOL but getting somewhere!

If not already standing there, easily around the corner, particularly considering the volume preceding the PB.

[mcbourque]

Missed logging a couple of workouts but I'm too lazy today!
Did a lower hypertrophy on Friday and hip/abs on Saturday.

Back at it today

Bench
1x30 45lbs
1x8 100lbs
1x5 105lbs
1x5 105lbs
1x5 105lbs

DB one arm row
1x4 50lbs
1x4 50lbs
1x4 50lbs

DB OHP
1x10 27.5lbs
1x10 27.5lbs
1x10 27.5lbs

Chin ups
(Easier than pull-ups )
1x5 bodyweight
1x5 bodyweight
1x5 bodyweight

Dips
1x10 bodyweight
1x10 bodyweight

Cardio
Walk outside - 32 min 1.7mi

Trying really hard to stay below 1450 cal. I'm hungry!

[mcbourque]

Back to the old regular PHUL routine. I like this slightly modified leg day.

Squats
1x30 bodyweight
1x6 115lbs
1x6 120lbs
1x6 120lbs
1x6 120lbs

SLDL
1x6 85lbs
1x6 85lbs
1x6 85lbs
1x6 85lbs

Hack squats
1x10 75lbs (PR)
1x10 75lbs
1x10 75lbs

Leg curl machine
1x6 @50+(PR)
1x6 @50+
1x6 @50+
1x6 @50+

Leg extension - right leg only
1x6 30+(PR)
1x6 30+
1x6 30+
1x6 30+

Diet
So I went down to 120.5 and now I'm back up at 122. Working hard to stay at 300 deficit. But I think I'm stalling. After reading Lyle McDonald, I decided to try a few things for the end of the summer.

Stay at 400 deficit but with a high carb/low fat refeed day a week and also take some sort of diet break during my holiday in Alaska. According to his chart, I'm a category 1 dieter (I thought I was fatter than that) and may need more breaks and refeed.

[vanillabn]

Wow, amazing work in here... great numbers!

Interesting notes about the chart and you being a category 1 dieter - I'm going to have to research that because I have no idea what you're referring to, but I'd love to learn. I always struggle knowing if I'm stalling or if I'm just impatient, haha. How do you assess whether you've plateaued?

[mcbourque]

Wow, amazing work in here... great numbers!

Interesting notes about the chart and you being a category 1 dieter - I'm going to have to research that because I have no idea what you're referring to, but I'd love to learn. I always struggle knowing if I'm stalling or if I'm just impatient, haha. How do you assess whether you've plateaued?

Hi Vb
I actually don't know much about dieting LOL this is all new to me as I only dieted before because of pregnancy and the weight just fell off as I resume teaching classes and running.
Now I can't do much cardio so diet has to do all the work.

You are definitely a category 1 as well.

You are lean and you exercise a lot. So according to Lyle M. we plateau more easily and we need breaks and refeed to trick the hormones that force our metabolism to slow down.
He recommend something like 1 cheat meal a week and one refeed day (more carbs) a week. And a diet break at or just below maintenance every 6-10 weeks.

It makes me nervous to try but I am stalling so the upcoming break is a good place to try this

And again, like you I don't know if I plateau'd or just miscalculated LOL

[mcbourque]

Tried this workout last week and it felt right so doing it again (except for the ab part where even after 6 min, I can't feel a thing - so I need to change this)

Endurance for glutes and hip seems like a good way to go for now on top of my 2 leg days. It's like a rest day, yet gets the joint moving.

Back extension (super slow)
1x15 bodyweight
1x15 bodyweight
1x15 bodyweight

Abductor machine
1x15 @100
1x15 @110 (PR)
1x15 @110
1x15 @110

Adductor machine
1x15 @40
1x15 @50 (PR)
1x15 @50
1x15 @50

Swiss ball hip thrust variation
1 set of 5 min (about 200-300 reps)

Swiss ball crunch variations
1 set of 6 min (about 250-350 reps)

Had Logan with me today and had to do some coaching a bit. He's doing great on his big 5 BB workout and he's adding small plates every week!

[mcbourque]

I like this day

Incline Press
1x25 45lbs
1x12 65lbs
1x10 70lbs
1x12 70lbs (PR)

DB Pullover
1x15 40lbs
1x15 40lbs
1x15 40lbs

Lat Pull Down
1x15 @75
1x12 @80
1x12 @80

One arm cable row
1x10 @30+
1x10 @30+
1x10 @30+

Delts 21's
1x7/7/7 15lbs
1x7/7/7 15lbs

Superset bi/tri:

DB overhead tricep press
1x15 35lbs
1x15 35lbs
1x15 35lbs

Alt DB curl
1x8 22.7lbs
1x9 22.7lbs (PR)

And that's that

[mirroroferised]

You just keep hitting those pr's. Great job. How's the gym going with your kids this summer?

[mcbourque]

You just keep hitting those pr's. Great job. How's the gym going with your kids this summer?

Thanks
Kids are doing fine although it can be a hit or miss with them being too sleepy to get up at 5:30 am. But the oldest is seeing how many weeks he has left until he starts high school so that's a big motivator. He really likes his big 5 BB routine. He is adding small plates so I think he's hooked now!

[mcbourque]

Getting sore I'll earn my holiday break!

Squats
1x15 105lbs
1x15 105lbs
1x15 105lbs
1x15 105lbs
1x15 110lbs

Supine Hack Squat Machine
1x20 @45
1x15 @60
1x15 @60
1x15 @60

Leg curl machine
1x15 @40
1x15 @40
1x15 @40

Leg extension machine
1x15 @30
1x15 @30
1x15 @30

Mobility
So I tried the DeFranco limber 11 routine today. There are some exercises I just can't do right now but some are just great. Planning to do this more:

1. Foam Roll IT band
2. Foam Roll adductors
3. SMR Glutes (tennis ball)
4. Bent knee iron cross
5. Rocking Frog Stretch
6. Fire Hydrant
7. Seated Piriformis Stretch
(So I guess for me it's a limber 7 LOL)

And that's that.

[vanillabn]

Wow, awesome workouts! You're doing great.

Interesting info about the plateau stuff... that's always a problem for me to know because I feel like it's a "stall" but I also know weight loss isn't linear, so sometimes I've tracked over a few weeks instead of a one week period, and I see that the average is still definitely showing loss. How many weeks have you been at the same weight? It's also a reality check as you get closer to your ideal weight, and you can't lose as fast :/ Haha.

Whatever the case, you're looking GREAT I hope you have a wonderful weekend!

[mcbourque]

Today at the gym:

Back extension super slow
1x15 bodyweight
1x15 bodyweight
1x15 bodyweight

Abductor machine
1x15 @110
1x15 @110
1x15 @110
1x15 @110

Adductor machine
1x15 @50
1x15 @50
1x15 @50
1x15 @50

Swiss Ball/Mat Hip thrust variations
1x300-350 (6 min)

Mat crunch variations
1x200-250 (4min)

Hanging leg raises
1x12 bodyweight
1x12 bodyweight

"Limber 7"
Same as yesterday - 15 min

And that's that!

[mcbourque]

Wow, awesome workouts! You're doing great.

Interesting info about the plateau stuff... that's always a problem for me to know because I feel like it's a "stall" but I also know weight loss isn't linear, so sometimes I've tracked over a few weeks instead of a one week period, and I see that the average is still definitely showing loss. How many weeks have you been at the same weight? It's also a reality check as you get closer to your ideal weight, and you can't lose as fast :/ Haha.

Whatever the case, you're looking GREAT I hope you have a wonderful weekend!

Thanks for the input on plateau. I really don't have experience with this, as I used to drop straight down to 115lbs after my pregnancies by just staying under maintenance, but I did so much more cardio then with teaching aerobics and somewhat less lifting.

I've been on this cut for 10 weeks. Started at 124.8, today at 121. So very slow. Very wide fluctuations (123-120) but I fit in old jeans now and I'm losing inches. Soooo I'll just keep going, have my diet break, then another 3 weeks and see if I can maintain wherever I get to by the beginning of Sept.

And a great week-end to you too

[mcbourque]

And a bench PR

Bench
1x30 45lbs
1x6 100lbs
1x6 105lbs
1x6 110lbs(PR)
1x6 110lbs

DB rows
1x5 50lbs
1x5 50lbs
1x5 50lbs
1x5 50lbs

DB OHP
1x10 27.5 lbs
1x10 27.5 lbs
1x10 27.5 lbs

Pull-ups
1x 3full/3negative (bodyweight)
1x 3full/3negative (bodyweight)
1x 3full/3negative (bodyweight)

Dips
1x8 bodyweight
1x8 bodyweight
1x8 bodyweight

[mcbourque]

And another PR

Squats
1x6 115lbs
1x6 120lbs
1x6 120lns
1x6 125lbs (PR)

SLDL
1x6 85lbs
1x6 85lbs
1x6 85lbs

Hack Squats
1x10 sled+70lbs
1x10 sled+70lbs
1x10 sled+70lbs

Leg curl machine
1x6 @55
1x6 @55
1x6 @55
1x6 @55

Leg extension machine - right leg
1x6 @35
1x6 @35
1x6 @35
1x6 @35

And that's that.

[mcbourque]

Weird kitchen sink workout today. Had Logan with me. Worked in with him on deadlifts

Back extension super slow
1x15 bodyweight
1x15 bodyweight
1x15 bodyweight

Deadlifts
1x20 55lbs
1x20 55lbs

Abductor machine
1x15 @110
1x15 @110
1x15 @110
1x15 @110

Adductor machine
1x15 @50
1x15 @60 (PR)
1x15 @60
1x15 @60

Rack Pull
1x5 85lbs
1x6 85lbs
1x6 85lbs

And that's that

[vanillabn]

Sometime a weird, kitchen-sink workout is perfect! lol. Great job.

I love the quote you posted - so true!

Hope you're having a great week so far!

[mcbourque]

Sometime a weird, kitchen-sink workout is perfect! lol. Great job.

I love the quote you posted - so true!

Hope you're having a great week so far!

Glad you like the quote Sometimes I just need to try something new! So the routine is not a perfect flow LOL

[mcbourque]

Got a vid today

Incline Bench
1x25 45lbs
1x12 70lbs
1x10 70lbs
1x10 70lbs

Pullover (vid)
1x15 40lbs
1x15 40lbs
1x15 40lbs
1x15 40lbs

Cable lat pull down
1x12 @80
1x12 @80
1x12 @80

Cable one arm row
1x12 @35
1x12 @35
1x12 @35

Delts 21s
1x7/7/7 15lbs
1x7/7/7 15lbs

Bi/tri superset:

Alt bicep curls:
1x30 15lbs
1x20 15lbs

DB overhead tricep press
1x15 35lbs
1x15 35lbs

So I took a vid of my pullovers. Very informative. I could lower the DB back more but I'm really nervous about my shoulder.
Although the vid does show that I'm not consistent with my ROM and I also need to be more solid core wise and anchor my body better without moving my hips so much. Something to work on

[SteveWright1]

nice session Marie

that 40lb dumbell looked easy enough for you during the exercise in fact I was not sure the vid was of the weight journalled
until it came to putting it back down and then I could plainly see it was in fact heavy
you made it look lighter than it is during the pullovers

[mcbourque]

nice session Marie

that 40lb dumbell looked easy enough for you during the exercise in fact I was not sure the vid was of the weight journalled
until it came to putting it back down and then I could plainly see it was in fact heavy
you made it look lighter than it is during the pullovers

Thanks Steve!
LOL it's funny because for some exercises the hardest thing for me is to lift the weight in position, or walk to my bench with the DBs in hand.

[mcbourque]

I'm really frustrated with my weight loss plateau and I am worried about heart health (family history and all) and I've been really trying to see how I can fit cardio that doesn't hurt.

Tried today and I might be on to something. The new lateral trainer got my heart rate up quite high so I'm thinking of trying to squeeze in 2 cardio days when I come back from my vacation.

This today, worked

Stepper trainer
10 min - level 80

Recline bike
10 min - level 2 (mostly just mobility)

Lateral trainer
10 min - level 1

Now I'm not sure how I'll walk the mile back and forth to my kid's dentist appointment this morning LOL

[mcbourque]

Last gym visit before vacation

Squats
1x10 105lbs
1x15 105lbs
1x15 105lbs
1x15 105lbs
1x15 105lbs

Supine Hack Squat
1x15 @60
1x15 @60
1x15 @60

Abductor machine
1x15 @110
1x15 @110
1x15 @110

Adductor machine
1x15 @50
1x15 @50
1x15 @50

Leg curl machine
1x15 @40
1x15 @40
1x15 @40

Leg extension machine
1x15 @30
1x15 @30
1x15 @30

Walking lunges
1x100 bodyweight

I'm flying to Alaska tomorrow for vacation. Haven't decided what kind of activity I'll do if any. I'll see.

[mcbourque]

So here I am, back after 10 days off in Alaska.
The vacation was awesome! Very very relaxing. Ate and didn't count anything. And didn't exercise either except for a little lake swimming and canoeing. Mostly, it was a lot of reading and writing with a cup of coffee by the lake while the boys fished and hiked.

And I didn't gain a pound!!!

Today at the gym:

So I'll only have 2 days this week. I'm starting a new routine, decided to try with a 3 days split with cardio on off days: light, medium, heavy every two weeks, inspired by bodyhard. Might help me with mobility.

So today was basically a get back into it workout - medium load

Squats
1x12 100lbs
1x12 100lbs
1x12 100lbs
1x12 100lbs

DB bent-over row
1x8 45lbs
1x8 45lbs
1x8 45lbs

DB OHP
1x12 25lbs
1x12 25lbs
1x10 25lbs

Leg extension machine
1x12 @30
1x12 @35
1x12 @35

Leg abductor machine
1x15 @110
1x15 @110
1x15 @110
1x15 @110

Walking lunges
1x90 bodyweight

And that's that. Might do cardio tomorrow. Not sure yet

Kenai Peninsula, Alaska:

[mcbourque]

I only have 2 days at the gym this week. So cardio today.

- 30 min: stairmaster, lateral trainer, recombent bike (10 min each)

- Crunches: 1 set - 5 min

I'll have to watch the diet even closer for the next 3 days.