and just as a motivational. Rachel McLish is just gorgeous, GORGEOUS, and here she is at 50
[quote]OctoberGirl wrote:
ooookay tonight’s workout
Went to my friend’s house after work. I am really liking the lifting outside.
Warmed up with bodyweight speed squats
Holding a plank position 60-seconds 3x
Walking lunges holding 35lbs 2x the length of the yard… hhhmmm I don’t know how to estimate that, about 40ft.
front squats
50lbs - x10
70lbs - x10
90lbs - x4
70lbs - x8
Single Leg Deadlifts
50lbs - x5
50lbs - x5
50lbs - x5
50lbs - x5
(I liked these because I felt it making me work on my balance issue)
Wheelbarrows - only once each way as he got a booty call and had to leave to go make romantic sweet love to a drunk cowgirl he met at some country western bar last night.
Got home then went for a 2mile walk with a friend of mine. It was a nice my legs felt tired but good. I think I could do some more weight but I am still getting used to the balance issues. I was a machine junkie for quite a while during my ear problem.
If anyone has some good tricep suggestions I am all ears. I am not a fan of dips as it puts a strain on my bad shoulder.
ALSO! I am liking the wider stance.
[/quote]
Outside workouts sound interesting! Don’t move up on weight until you are sure your form is correct. The time must fly since you are not in the gym watching the clock.
oh my god that Zorbing looks awesome! i wanna go! that’s a perfect hill for slip and slide too
i hate dips as well, for me its elbow pain, not like i’ve given them much of a chance though–i got piseeed off and haven’t really tried them in a while. do you like/tolertate benching?? close grip can be pretty killer on your triceps.
[quote]OctoberGirl wrote:
Single Leg Deadlifts
50lbs - x5
50lbs - x5
50lbs - x5
50lbs - x5
(I liked these because I felt it making me work on my balance issue)
[/quote]
I don’t have an explainable reason like you do for lack of balance but I totally relate. Today I was squatting and N. was spotting me and he at one point said “Watch your equilibrium!” (I was waving like a baby tree in the wind. Which I feel like most of the time.) Oh, and when I do BSS’s I always have to put my foot down in between reps or I’ll fall over.
I used to do SLDLs and keep my body entirely straight with my non-lifting leg, very slowly, like a ballet move. That was excellent for balance. I also occasionally do Denise Austen’s Hit the Spot Pilates (yes, please laugh and throw donuts, everyone 
--actually I do it because it really helps with tight SI issues) and the active “challenge” phase has a lot of unilateral movements which challenge balance.
[quote]Sindie wrote:
oh my god that Zorbing looks awesome! i wanna go! that’s a perfect hill for slip and slide too
i hate dips as well, for me its elbow pain, not like i’ve given them much of a chance though–i got piseeed off and haven’t really tried them in a while. do you like/tolertate benching?? close grip can be pretty killer on your triceps.[/quote]
I have been benching with dbs, but I haven’t with a barbell since I hurt my shoulder. The angle to unrack was painful. I had an AC separation on my right shoulder.
I have been asking for tricep suggestions so on Tuesday I will give the barbell bench another try. I’ll just try a light weight and see how it feels. Thanks!
[quote]sluicy wrote:
OctoberGirl wrote:
Single Leg Deadlifts
50lbs - x5
50lbs - x5
50lbs - x5
50lbs - x5
(I liked these because I felt it making me work on my balance issue)
I don’t have an explainable reason like you do for lack of balance but I totally relate. Today I was squatting and N. was spotting me and he at one point said “Watch your equilibrium!” (I was waving like a baby tree in the wind. Which I feel like most of the time.) Oh, and when I do BSS’s I always have to put my foot down in between reps or I’ll fall over.
I used to do SLDLs and keep my body entirely straight with my non-lifting leg, very slowly, like a ballet move. That was excellent for balance. I also occasionally do Denise Austen’s Hit the Spot Pilates (yes, please laugh and throw donuts, everyone --actually I do it because it really helps with tight SI issues) and the active “challenge” phase has a lot of unilateral movements which challenge balance. [/quote]
I like Pilates and Yoga!!! I can work up a sweat if I do it right. I’ve been trying those single leg body squats. Those I can do in my cubicle at work. If I don’t make myself get up and move I could be on my butt for 10-hours with only lunch and a couple of bathroom breaks.
Tonight was Upper Body
I warmed up with
Superset with 10lbs dbs - x10 3 sets
a1 front raise
a2 lateral raise
a3 hammer curl
a4 overhead press
cable rows
50lbs - x8
70lbs - x5 (5 sets)
Lat pulldowns
60lbs - x10
75lbs - x5 (5 sets)
DB bench press
20lbs - x8
30lbs - x5 (3 sets)
tricep push downs
1 x 15 20lbs
1 x 15 25lbs
1 x 8 25lbs
1 x 15 20lbs
walking lunges
20lbs 2x length of gym
glute ham raise
x15 3 sets
I love coffee… I do, so I had coffee with MD as my creamer. It’s not too bad! I was out of Pop Tarts. Damn you Stu for getting me addicted to those.
I will work on my bench next time. I am going to focus on getting my squat and bench better.
AND, … my gym got some new Hammer Strength machines which I want to try next time, but they were being used by a pack of youngens. I wish I had a camera because they had the hair gel spikes, some sweat bands and fake tanner. They were hot. I wanted them. I wanted to drag them to the Smith Machine and play ride the unicorn, but they were probably just waiting for Mom to come pick them up.
oh no…i had almost forgotten about pop tarts. GREAT. now i want about 7 cinnamon and brown sugar ones 
oh man . so good
[quote]OctoberGirl wrote:
AND, … my gym got some new Hammer Strength machines which I want to try next time, but they were being used by a pack of youngens. I wish I had a camera because they had the hair gel spikes, some sweat bands and fake tanner. They were hot. I wanted them. I wanted to drag them to the Smith Machine and play ride the unicorn, but they were probably just waiting for Mom to come pick them up.
[/quote]
Ride the unicorn. I like that. I want some of those kind in lala land.
No workout today. But I did kill quite a few balls on the driving range.
Anytime I get to hit something with a club, I am a happy woman.
tomorrow is a leg day. I don’t know about you men, or really, you women, but for me, … well dammit, it makes me all worked up and ready to jump on someone. What is up with that? Man I look forward to leg days.
leg days rule.
[quote]OctoberGirl wrote:
Sindie wrote:
oh my god that Zorbing looks awesome! i wanna go! that’s a perfect hill for slip and slide too
i hate dips as well, for me its elbow pain, not like i’ve given them much of a chance though–i got piseeed off and haven’t really tried them in a while. do you like/tolertate benching?? close grip can be pretty killer on your triceps.
I have been benching with dbs, but I haven’t with a barbell since I hurt my shoulder. The angle to unrack was painful. I had an AC separation on my right shoulder.
I have been asking for tricep suggestions so on Tuesday I will give the barbell bench another try. I’ll just try a light weight and see how it feels. Thanks!
[/quote]
Here’s a slight variation of the bench press that realy allows you to focus on tricep strength and minimizes shoulder strain:
First, if unracking is an issue and you can’t get a suitable spotter to help with the lift-off, then set up a flat bench in a cage so you can move the bench closer to the pins. For this the racked bar could roughly be directly over your eyes. This will minimize the reaching back to grab the bar.
So the actual movement would be a 2 board close grip bench press or you could use a smaller foam roller. Your hands/elbows should be in a straight line perpendicular to the floor since any closer hand position will cause strain on your wrists.
Using the 2-board (I have 2 pieces of 2x4 taped together) just sitting on your chest will limit the range of motion and keep tension on your triceps and strain off your shoulders.
Now a variation that may be even better for you will involve the evil and most hated piece of equipment in the gym…the Smith Machine (gasp!!!). Basically do the same movement in the Smith machine and since it will provide the range of motion your shoulders will not be needed to stabilize the bar.
[quote]Ruggerlife wrote:
OctoberGirl wrote:
Sindie wrote:
oh my god that Zorbing looks awesome! i wanna go! that’s a perfect hill for slip and slide too
i hate dips as well, for me its elbow pain, not like i’ve given them much of a chance though–i got piseeed off and haven’t really tried them in a while. do you like/tolertate benching?? close grip can be pretty killer on your triceps.
I have been benching with dbs, but I haven’t with a barbell since I hurt my shoulder. The angle to unrack was painful. I had an AC separation on my right shoulder.
I have been asking for tricep suggestions so on Tuesday I will give the barbell bench another try. I’ll just try a light weight and see how it feels. Thanks!
Here’s a slight variation of the bench press that realy allows you to focus on tricep strength and minimizes shoulder strain:
First, if unracking is an issue and you can’t get a suitable spotter to help with the lift-off, then set up a flat bench in a cage so you can move the bench closer to the pins. For this the racked bar could roughly be directly over your eyes. This will minimize the reaching back to grab the bar.
So the actual movement would be a 2 board close grip bench press or you could use a smaller foam roller. Your hands/elbows should be in a straight line perpendicular to the floor since any closer hand position will cause strain on your wrists.
Using the 2-board (I have 2 pieces of 2x4 taped together) just sitting on your chest will limit the range of motion and keep tension on your triceps and strain off your shoulders.
Now a variation that may be even better for you will involve the evil and most hated piece of equipment in the gym…the Smith Machine (gasp!!!). Basically do the same movement in the Smith machine and since it will provide the range of motion your shoulders will not be needed to stabilize the bar.
[/quote]
I have seen people drag benches into the smith machine for benching!
thanks for the suggestion, I will give both a try tomorrow.
[quote]OctoberGirl wrote:
I have seen people drag benches into the smith machine for benching!
thanks for the suggestion, I will give both a try tomorrow.
[/quote]
Oh, I forgot to mention. Just remember to make sure you keep your elbows tucked into the side of your body throughout. The natural reflex is that once the set gets difficult to flare your elbows and involve the chest/shoulders more. If your elbows stay in tight it’s almost completely triceps.
Lower Body Day
warm up on bike
Leg press(at the end of each set I did calf raises x8)
90lbs - x15
180lbs - x15
270lbs - 2x10
180lbs - x15
Back squats
50lbs - x10
70lbs - 5x10
Single Leg Deadlifts
50lbs - 5x5
glute ham raise 3x15 bodyweight
Did some upper
Skull Crushers
10lbs each hand 5x5
DB Flyes
20lbs - 5x5
DB Presses
20lbs - 5x5
Hey OG!!! …Just read through your log. Your squat woes sound just like mine. Sooo frustrating. I’m doing box squats right now just to get the feel of the form again. I’ll go back to regular front squats here in a few weeks. My trainer told me it’s an on-going thing with squat form. Each time you add weight you almost have to relearn the form. I’m impatient and just want it perfect NOW!!
I’ve got a goal of doing a pullup too. I’m doing them assisted like you. I’ve heard that the negatives are the best way to get yourself doing them…so I guess that’s what I’ll be trying. I’m just feeling a little self conscious bringing a bench over to the cables (the only pull up station at the gym) to stand on. I’m gonna get some weird looks!
Maybe I should start a log and we’ll go for the full pull up together! 
Oh…and here’s a great tricep exercise. Can just do it on the power rack or Smith Machine (see it does have some good uses!). Bodyweight Triceps Extensions - YouTube
[quote]sylarmst wrote:
Hey OG!!! …Just read through your log. Your squat woes sound just like mine. Sooo frustrating. I’m doing box squats right now just to get the feel of the form again. I’ll go back to regular front squats here in a few weeks. My trainer told me it’s an on-going thing with squat form. Each time you add weight you almost have to relearn the form. I’m impatient and just want it perfect NOW!!
I’ve got a goal of doing a pullup too. I’m doing them assisted like you. I’ve heard that the negatives are the best way to get yourself doing them…so I guess that’s what I’ll be trying. I’m just feeling a little self conscious bringing a bench over to the cables (the only pull up station at the gym) to stand on. I’m gonna get some weird looks!
Maybe I should start a log and we’ll go for the full pull up together! ;)[/quote]
Hey there!
thanks for the squat advice. It is getting there. Being impatient isn’t always a bad thing. It just means I have to work harder for faster.
Start a log! I would love to read your workouts. I have a tendency to steal good ideas. =)
For triceps, alot of us older dudes do Tate Presses. made famous by our hero Dave Tate at www.elitefts.com.
anywho, lie on the floor dreaming of me. hold dumbells in a barbell type grip with the bells touching each other over your chest. think of me, then flare your elbows, and while keeping the dumbells touching, bring them down to your chest, then explode them back up. breathe deeply and think lovingly of me.
I prefer doing it on the floor, but if you go to the link below, you can also do it on an incline bench.
if you don’t like my description, go here, where they dont think of me while exercising: