Today… I was sort of pleased all things considered… except for the DB thing…
Bench press 1x10x45, 1x8x95, 1x5x115, 1x5x135, 1x4x135, 1x3x135, 3x10x95
T Bar Rows 1x8x45, 1x6x70, 1x8x55
HS Iso Rows 1x8x45, 2x8x90, 1x12x45
HS High Rows 1x8x45, 2x8x70
Inclined DB Press 1x8x30… it hurt my right shoulder though… weird…
Squat 1x10x45, 1x8x95, 1x5x115, 2x5x135, 1x3x155, 1x5x135, 1x5x115, 2x8x95
SLDL 1x8x45, 2x8x95
Lat Pull Down 1x10x60, 1x8x90, 1x8x110
Bb Curls 1x8x50, 1x8x60
My shoulder is feeling pretty good though I can’t do dumb bells however now my hamstring/achillis tendon and left foot and bothering me. This is a completely new problem… perhaps I should take up napping instead of going to the gym 
My poor boring, lonely log is… well, boring… hopefully I can fix that with actually updating regularly
Bench Press 1x10x45, 1x6x95, 2x5x115, 2x3x135, 1x5x115, 1x10x95
T Bar Rows 1x8x45, 1x8x55, 1x8x45
HS Iso Row 1x8x45, 2x8x80
HS High Row 1x8x45, 2x8x70
Inclined DB Press 1x8x25, 1x8x30, 1x8x35
NG DB Press 1x8x25
I used DB’s with minimal pain today for the firs time. I talk to my PT and we just decided I cannot bring them down as far as I am used to doing. I am really just happy knowing that I can doing something at least… now I must add weight to it
glad your feeling better R- keeping my fingers crossed that this keeps up.
Nice work.
Glad your back- I have to cycle front and back squats, back squats
aggravate my already rusty bucket of a neck.
[quote]kmcnyc wrote:
Nice work.
Glad your back- I have to cycle front and back squats, back squats
aggravate my already rusty bucket of a neck.[/quote]
As it turns out I was really irritating my neck by looking up to much during my back squats. I am trying to keep my neck more neutral and look up, though not as much as before, with just my eyes. It does work however I have never experienced squatting more then 200 so I don’t know if form suffers. I do know my neck feels better though.
If you have trouble pushing the weight on squats then push the reps and gradually build the weight.
You’re doing great Rhonda, keep it up!
I’m curious though, how long have you been doing this exact program? You sound a bit unenthused, maybe you need to change something up?
[quote]Mascherano wrote:
You’re doing great Rhonda, keep it up!
I’m curious though, how long have you been doing this exact program? You sound a bit unenthused, maybe you need to change something up?[/quote]
I actually am getting ready to change it up a bit to a crossfit inspired program because frankly, I want to look hot and pure strength training does not seem to agree with my body. That said I still plan to do a regular old upper body and lower body days and do CF days in between.
I have no plans to join a CF gym because it’s expensives and I have some phyisical limitations that make me not able to do all the normal activities. I can still follow WODs at my gym though or pick and choose a combinations that keep everything changed up for me.
I get what your saying…I’ve been trying to combine stuff like that too!
I would actually join the crossfit here in NYC… just to use the bumpers
and rings but its beyond expensive here- 200 bucks a month
nothing is wrong with scaling any of their wods or what ever to stuff you
can manage.
I am doing a defranco program for washed up meat heads
enough heavy stuff for progress, and plenty of joint healthy high reps stuff,
and conditioning too.
Barbell and dumbell complexes at the end of each workout.
Theres a crossfit group here, and I think you could pay for a visit without buying into the membership…I was thinking about it, just to learn how to do some o-lifts 
Cool, sounds good Ronda. I’d be interested to see what changes you’re planning on making!
So like I said, or at least I think I said it, I had to practice with some combinations and some of the actual exercises. Today I did a little bit of both.
Squat 1x10x45, 2x10x95, 1x5x115, 2x3x135, 1x10x95
DL 2x10x135
SLDL 1x10x45, 1x10x95, 1x10x115, 1x10x95
Practice
Medicine Ball Cleans 2x8x10 - I need alot more practice
I decided that the squat/DL combination is probably best not done at weights of 95 and 135, at least just not yet. If I want to do this I need to lower the weight for now and work on my time… plus it is only a few hours after this work out and I am feeling sore
As far as the medicine balls cleans, seen here http://media.crossfit.com/cf-video/CrossFit_MBCleans.wmv
mine do NOT look like that at this time. I need to bring my video camera and practice and see what I am doing. For me this will be a good exercise b/c I can incorporate it anywhere in my gym.
cool! Thanks for sharing that…our gym doesn’t have med balls that big…hehe, my gym doesn’t have big balls…oh, sorry…
Does yours?
[quote]mom-in-MD wrote:
cool! Thanks for sharing that…our gym doesn’t have med balls that big…hehe, my gym doesn’t have big balls…oh, sorry…
Does yours? :)[/quote]
We don’t have the soft medicine balls that was being demonstrated with but we do have some basketball sized 10 and 12lb balls that will do the trick. Plus in the other video on the side people were using hte smaller sized balls. It will work, if I can just get the movement down…
Although I haven’t been diligent with my updates I have been to the gym. A lot of lower body days as I ended up hurting my shoulder again… any guesses as to how? A massage took me out of the game for about a week. Turns out the any pressing on my neck can activate the nerves that are bothering me… brilliant.
[quote]rondastarr wrote:
Although I haven’t been diligent with my updates I have been to the gym. A lot of lower body days as I ended up hurting my shoulder again… any guesses as to how? A massage took me out of the game for about a week. Turns out the any pressing on my neck can activate the nerves that are bothering me… brilliant.
[/quote]
sounds like hell on wheels.
take care
N
[quote]rondastarr wrote:
Although I haven’t been diligent with my updates I have been to the gym. A lot of lower body days as I ended up hurting my shoulder again… any guesses as to how? A massage took me out of the game for about a week. Turns out the any pressing on my neck can activate the nerves that are bothering me… brilliant.
[/quote]
So no more massages then
[quote]JoeGood wrote:
[quote]rondastarr wrote:
Although I haven’t been diligent with my updates I have been to the gym. A lot of lower body days as I ended up hurting my shoulder again… any guesses as to how? A massage took me out of the game for about a week. Turns out the any pressing on my neck can activate the nerves that are bothering me… brilliant.
[/quote]
So no more massages then :P[/quote]
Umm, no… I just need to tell them not to touch my neck/shoulder right there… I MUST! get the massage though