Kathy's Training Log

[Kathy]

@Barry: I miss the twisting movements and have been surprised that none are included. I would think you need them for a strong core. The trainer I see is really great...she can make anything ridiculously difficult/challenging with almost no weight. She has me leaning my hands against a wall w/straight back and lifting my legs up and down to learn correct running form. It is hilarious to watch but it kicks my backside!! I wish I knew 1/5th of what she knows about muscles and how they work.

BTW, I am going to buy the EliteFTS bands tonight. Going to do a pull-up if it is the last thing I do.

@Liz: Yes, I too scrunch up my shoulders during many movements. I was informed (by trainer) that is my shoulders taking over for my back muscles. Unfortunately, they won't be able to lift me into a pull up...have to force myself (shoulder blades back and down) to use correct form so the back muscles get stronger. I am beginning to understand that I will never "master" this whole strength training thing but must be content to continually learn.

[Kathy]

Wed, Sept 30, 2009

Dragged myself to the gym, was not feeling a lot of energy despite eating before I went. Still a lot of DOMS from Mon. Have been forgetting to take fish oil.

Bench Press
45lbs x10
65 x 5
95 x 5
115 5x5 1 min rest b/t sets. Again, last rep of last set bounced off chest. Think I am just not paying attention. Very tight on the bench and remembered to be "explosive".

Box Squats, 16.5"
45lbs x8
95 x5
115 x5
135 x 10 DOH! I was almost in tears after this. Could NOT understand why it was SO difficult. Knew there was no way I could a 20 rep set. Then I looked at the plates. What a dope...too many plates.
125 1x20, 1x10 Stopped here. Getting a pressure headache between my eyes and beginning to see stars.

Same pain in the left lower back, it is not improving. Decided not to squat for a week and see if that results in improvement like it did last week. <sigh> Guess I will have time to do cardio now...yippee.

BOR
45lbs 5x5
No pain in back while doing these. Interesting.

Superset:
Back Extensions +5lbs : 3x10
Seated cable rows 55lbs: 3x10

[LizzyLifts]

BTW, I am going to buy the EliteFTS bands tonight. Going to do a pull-up if it is the last thing I do.

@Liz: Yes, I too scrunch up my shoulders during many movements. I was informed (by trainer) that is my shoulders taking over for my back muscles. Unfortunately, they won't be able to lift me into a pull up...have to force myself (shoulder blades back and down) to use correct form so the back muscles get stronger. I am beginning to understand that I will never "master" this whole strength training thing but must be content to continually learn.

But, my lats are SO sore, so it must be doing something?...she says hopefully. So, Kathy, can you force your shoulders back and down? At home, with the negatives, I cannot...and I wasn't too successful today on the machine either, may have to add some weight :/ Good idea about the bands, I had forgotten about them.

"Master" this strength training thing?? Nope, no way. I agree, we "must be content to continually learn". I'm thinking it is the kind of knowledge that only comes with experience, in-the-trenches, and over a significant period of time.


Sorry your back is still bothering you Kathy. Is it only when lifting that you feel it now? What else can you do for it? I can't remember, have you be to a doctor/pt for it? Frustrating to say the least.

[guru]

Hey Kathy, kudos to you to lower the weight by 10 lbs & grinding out 30 reps after getting knackered by the 135.

Maybe the week off on squats will give you the needed relief. Certainly hope so.

[sgi4950]

Wow Kathy,

That's a lot of reps on the squats and with a hurting back. Talk about punishment. I wonder why it is that the higher reps seem harder than the max weight. I experience the same thing with the higher reps and I'm only talking a wimpy 8 for me.

Nice job getting to the gym even though you weren't feeling like it. Hope you feel better soon and you can enjoy the brief break from the squats.

[XCouchPotato]

Hi Kathy:

Congrats on getting to the gym even when you are not feeling very energetic. That takes real will power!

Nice job on those squats. 10reps at 135 then another 30 at 125, that's amazing particularly with a sore back. Maybe taking some time off from Squats will help. I'll keep my fingers and toes crossed for you.

[Kathy]

Thanks for the encouragement everyone Workouts are mighty short without squats

Friday, Oct 2, 2009

OHP
45lbs 1x7
55 1x5
65 1x5
75 5x5 1 min rest, last reps on last 2 sets slow.

DL
65lbs 1x5 Testing back. Hurt, but doable.

Neutral grip pull up, 70lbs assist: 2x4, 5x2, 3x3 =27 Playing around w/wide grip pullups between sets probably reduced the overall number I was able to do.

SLDL on Upside Down BOSU: 1x5-BW, 1x10-10lbs, 2x10-15lbs
Lat Pulldown (2 arm cable): 10@40lbs, 10@50lbs, 10@60lbs Kept shoulders back and down.

GMs: 45lbs 3x10
DB Press on Upside Down BOSU: 15lbs DB 3x10

[Kathy]

Forgot:
Friday, Oct 2, 2009

Planks on Stab ball & BOSU: 21 secs/25/22/17

Sunday, Oct 4, 2009

3 mile jog (2 mi)/walk(1 mi) Forgot to time it, too much chatting w/a friend.

[Barry06GT]

.
Overhead press is already at 75 pounds. Good for you, that is no easy exercise.

The wide grip pull ups will wear you out quicker because they work the lats really good; it also looks cool.

Planks on an (un)stability ball??!! The floor is not stable enough for me to do planks...and deadlifts too? How do you push with your heels on a wobbly surface?! I would be on my back with a lot of people laughing.

Congratulations for putting in some road work. Time passes more quickly when you are with a friend; more fun too. Gotta get that cardio in.

Congratulations on getting a workout even on the weekend.
.

[XCouchPotato]

Hi Kathy:

I agree with you, workouts probably are a bit (lot) shorter without squats. I know I spend most my workout time on them.

Looks like you are doing real good on OHP. How is that with your back? I always seem to come away from them with a stiff lower-back.

[Kathy]

Planks on an (un)stability ball??!! The floor is not stable enough for me to do planks...and deadlifts too? How do you push with your heels on a wobbly surface?! I would be on my back with a lot of people laughing.

The planks/prone bridges on the stab. ball are annoyingly difficult. I'm determined to master them but my core is so tired at the end of a workout that I have a hard time keeping the ball still.

For the single leg deadlift on the upside down BOSU, you don't really "push" with your heels. You think of your hips as a hinge, push your butt back and bend over at the hips while keeping a "proud chest". This forces my glutes and hammies to work overtime. Being on an unstable surface works all the small, core stabilizer muscles to keep you balanced. It just takes some practice - start by just standing w/both legs on an upside down BOSU. My kids love it...they think they're surfing!!

[Kathy]

Looks like you are doing real good on OHP. How is that with your back? I always seem to come away from them with a stiff lower-back

Hi X, thanks for checking up on me. The OHP does not bother my back at all. It's only squats and DL's. Even the bent over rows are fine. I can't figure it out and it's not significant enough that I have any confidence my Doc could figure it out. Hopefully, the rest time will heal it for good.

BTW, Mercury is beautiful. He has a very wise look in that pic.

[Kathy]

Monday, Oct 5, 2009

BP
45lbs 1x8
65 1x6
95 1x5
117.5lbs 5, 4 OK, how can 2.5 tiny lbs make that big of a difference?! I couldn't even unrack it. Went looking for the trainer to get a handoff and spot but he was nowwhere to be found. I didn't have confidence in the rest of the clientele in the weight room at the time so I just lowered the weight.
115 3x5

Of course, as soon as I was done, the big burly guys AND the trainer showed up Just figures!

BBR
45lbs 1x5
50lbs 5x5

Dips, 34lbs assist trying for 10x4, beat 29: 6x4, 3x3, 1x2 = 35! Yay!

Rev Crunch, decline 2: 1x13 then giant charlie horse in my upper left ab so switched to...

Hanging leg/knee raises: 3x8 then 2x12 hanging knee raises

Superset YTM Backextensions 3x10 & Pull Throughs, 80lbs 3x10

Step Ups to balance: 1x15-12.5lbs DBs, 2x15 20lbs DBs. Pheww...out of breath.

On a humorous note, I switched the time I go to the gym. When I go now, there is a pastor and another religious type guy who go at the same time. The younger one was discussing how God has already chosen his wife for him and he is waiting for a sign to know it is the right woman for him. His philosophy was that as soon as he gets his sign, he will get married, no long engagement/dating period needed since she was "selected" for him. The pastor was agreeing and saying that the long engagements are where you get into "trouble" unless you keep really busy. Moral of this story for me: Time to go back to wearing my headphones!!!!

[guru]

Of course, as soon as I was done, the big burly guys AND the trainer showed up Just figures!

Murphy's law for Bench pressing!

Do you think you could've got the bench fi you could find the spotter for a hand-off?

Nice dipping there.

[Mouse]

On a humorous note, I switched the time I go to the gym. When I go now, there is a pastor and another religious type guy who go at the same time. The younger one was discussing how God has already chosen his wife for him and he is waiting for a sign to know it is the right woman for him. His philosophy was that as soon as he gets his sign, he will get married, no long engagement/dating period needed since she was "selected" for him. The pastor was agreeing and saying that the long engagements are where you get into "trouble" unless you keep really busy. Moral of this story for me: Time to go back to wearing my headphones!!!!

Hahahaha - thanks for that Kathy - still chuckling.