Weight and Resistance Training - LWL 237 Jan 9 - Jan 15

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01-09-2006, 07:44 AM
Good Morning LWL :sunny:

Just a quicky to get us started, I'm off for early cardio then clients.
Chest later today.

Food has been spot on! :carrot: (I don't like this carrot, but it's appropriate!)

Have a good one.
Talk later,

01-09-2006, 11:30 AM
Well, anyone who looks my way is going to think I'm slaving away on a major speech, which one of my board members is giving this weekend :D but I thought I'd sneak in a quick post.

Catching up ... last week Ellen said, "We really need to work together and remind each other of what we DID do when we start to beat ourselves up for what we didn't do, OK? I am counting on you." My thoughts exactly, Ellen. Thanks for reminding me.

Hi SusanB:wave: When's your daughter's wedding? Is it going to be a big one?

Rabbit, have you tried what I think are called wrist extensions to strengthen your forearms? There's a demo here:


It's the second pix down from the top, where the guy has his arm on his calf, palm down, and is lifting a weight. I only use a 2- or 3-pounder to do this. The opposite move is also shown. I, too, have lots of shoulder problems from RSI. I do shrugs (with no weight), and lots of yoga-type stretching to keep my upper body moving.

My trainer at the Y also recommended using cross-body cables, in which you pull a cable from the upper right to the lower left across your body. Let's see if I can find a picture ... (I'm not as good at this as Ilene, Meg or Mel) ... nope, can't find it, but maybe someone else can. Technically, I think this cross-cable machine is designed to work on the back and side of the midsection; it just so happens to work on my shoulders as well. I use very light weight.

Finally, another one I do is similar to the Medial Rotation (Internal Rotation) shown at http://www.exrx.net/Articulations/Shoulder.html#anchor107050

In the picture, the guy is sitting on the floor. I do it standing, and I use a green (the lightest weight) tube. In fact, I use very light weights on everything connected with my shoulder. Hope these help.

Oops .. gotta go. I've been discovered. :)

01-09-2006, 02:31 PM
Abs today. Does anyone else feel taller and slimmer on abs day? I checked and was surprised to see I still have a roll there. Doesn't feel like it from out here :)
My food's been good too and I've been pretty good about exercise. I'm kind of expecting a weight drop one of these days. Shouldn't do that should I?

Mel? .... maybe we can ask for a dancing something else?

Hi Robin! The princess will be wed on May 13th. And yes my lordy, big! We've talked them down to 175 because that's all that fits in the Legion Hall!

01-09-2006, 02:47 PM
We've talked them down to 175 because that's all that fits in the Legion Hall!
:lol: Susan! When my niece was married in 1996, she chose New Year's Eve in the Knights of Columbus. My, my, my what a party that was! I swear that everyone she invited came, and of course, they all stayed til midnight! My sister (the mother) wisely decided that part of her gift was a limo to the airport for the honeymoon. No one at the party was going to be in any shape to drive from Cape Cod to Boston at o'dark thirty!

Speaking of dark, we now have over 6 hours of daylight! :carrot: Since we're increasing more than 3 minutes a day now you can really tell from week to week. I love it! :D

Except for my Friday night birthday dinner, my food has been good. I had a rest day yesterday, and am back to the gym tonight for UBWO and some cardio. DH has yoga class so won't be home til after 8 pm. It'll be a late, light dinner for us.

01-10-2006, 01:23 AM
Hey gang :wave:

Legs today...

Tired now :yawn:

Later all :wave:

01-10-2006, 04:04 AM

Robin - thanks a lot for the RSI suggestions, I am certainly going to try them!

Exciting day today for me - first an appointment with the company doctor, to see if my medical shape has improved (I'm sure it has) and then off with my sister & her husband to pick up my new car. I'm really excited about the car of course, and especially to driving it home.

I'll tell you all about it later...
Have a great day,

01-10-2006, 10:42 AM
Hey, LwL!

I had to laugh at myself yesterday. Sunday night hubby and I watched Pumping Iron on a friend's recommendation (it's actually quite an interesting documentary). Can I just say how shocked I was by what a great workout I got last night on UBWO day? :lol: I think I realized when watching the movie that sometimes I don't push myself as hard as I should. Watching the movie and really looking at how the huge men at my gym work out made me want to push harder, and man, did I! I am *s-o-r-e* today, but in a good way. Wow, I wish there were good trainers at my new gym!

Pat, my husband just found out that he's going to Alaska for 2-3 weeks for his job. He's going to one of the islands on the panhandle, so I think it will be quite a bit warmer (and windier/rainer, sadly) than it is where you are. He's excited about the adventure.

Have a great rest of the week, everyone!

01-10-2006, 12:36 PM
Hello everyone! Just had to pop in to say that I actually lifted today! It's been well over a year since I touched a weight, so I'm pretty excited that I've taken that first step!

I just did a mild chest/shoulders workout, but I can tell already that I am going to be majorly sore tomorrow! But it will be a good sore, long overdue!

01-10-2006, 01:59 PM
Jennifer - while the temperatures may be warmer, the wind chill will make it feel as cold! :lol: And windy can be an understatement in the Aleutians. My DH once went out to Adak (at the far end) for a 3 day job - came back in 2 weeks, as it was too windy for the planes!

Didn't make the gym last night, so new plan is to go tonight. I did however, get to the grocery store so I have plenty of the right foods, and does lugging 2 30# jugs of kitty litter count for lifting? :) I swear the little devils invite their friends in to use their litter box!

01-10-2006, 02:21 PM
Hey gang

Legs today...

Tired now

Later all

:rofl: yep, that's my post for today!

Yesterday's news is I finally broke my plateau on my bench press and put up 140 for 3 reps. Yipee! That is a respectable enough number above my body weight that I may try another comp this spring. Other trainers keep telling me to try using a bench pressing shirt and I'll get another 20 pounds, but they look so idiotic. :crazy:


01-10-2006, 02:29 PM
Legs for me today too. But now I have to go work evenings. I'm pretty sure I'll be sorry about that by about 10 :)

01-10-2006, 02:35 PM
Other trainers keep telling me to try using a bench pressing shirt and I'll get another 20 pounds, but they look so idiotic. :crazy:

Ummm ... Mel? It's not a fashion show, ya know?

All hail the World's Strongest Woman! Your title is back home where it belongs! :queen:

01-10-2006, 02:37 PM
It's NOT a fashion show???? Geez, I had the wrong outlook all these years. And I thought all my old Ohio State Lacrosse t-shirts were so chic!


01-10-2006, 02:47 PM
I was gonna say something about that but I couldn't edit my post. If we're worried about what we look like ... do I still have to do squats and deadlifts :D

01-10-2006, 02:54 PM

I picked up my new car today!! TAs the mother of my son's friend said: "Boy, you sure traded up!!!". And I'm planning to continue this way!! I am very proud & happy that I managed this on my own (with help from my sister & her husband of course)

happy rabbit

01-10-2006, 03:13 PM
:bravo: Rabbit!

(and I'm reeeeaaallly impressed that you can pick up your car!:D

01-11-2006, 12:07 AM
(and I'm reeeeaaallly impressed that you can pick up your car!:DBut she wears the VEST :yes:

Congrats Rabbit!! You're post sounded so so positive... this WILL be your year!!

01-11-2006, 05:20 AM

My pecs are sore! Dumbell flyes on Monday which kick my butt, then I'm sure we did about 150 press ups in my kickboxing class last night! :eek:

I was picked to fight against this tiny 4 year old kid, it was his first time and I was all padded up in my 16oz boxing gloves, that are bigger than his head! He looked so frighted! :lol:

Doing very very well on the eating front. I had NO starchy carbs yesterday, apart from the wholemeal flour that was in my protein muffin, which isn't a a lot! Today I am trying prawns, cold out of the fridge... I had some on my noodles at Wagamama the other day and thought they were pretty inoffensive so when I saw some in Tesco I thought I'd nab myself a box, but I don't know what to do with them, so I figured I should just eat them! :rofl:

Scheduled for a run at lunch and UBW this evening :D "I Like To Move It!"

:wave: Hello Happy Rabbit and Trendy Mel and Ilene and Meg and Susan and everyone! We're all doing so well!

01-11-2006, 12:48 PM

01-11-2006, 01:09 PM


(still grinning happily in my new car. Today I had a lousy session with XH at the therapist, and I bought myself 2 bunches of tulips to cheer up. They look beautifull)

01-11-2006, 02:12 PM
Ilene! It's your birthday!

I got so excited about Ilene's birthday that I forgot to say that I did shoulders this morning. I'm off to work again this afternoon. everyone have a good day and enjoy Ilene's blushing :)

01-11-2006, 03:59 PM
:balloons: HAPPY BIRTHDAY ILENE! :balloons:

Yay, another Capricorn! :lol: Hope you have a great day. :hb: :gift: :woo:

Went to the gym as planned last night. I had a really good UBWO (and know it today!), but the battery in my MP3 ran down :( so I cut the cardio short - I know, I know, but I reallly like the music to keep me going. The problem was I left it in the car all day, and the cold just drains it.

01-11-2006, 04:17 PM
:hb: :gift: Happy Birthday Ilene!! :woo: :balloons: Enjoy YOUR day

Week has been good for me, though still trying to get into a synch with workouts + meds. It is getting better though. Great time this week - yoga on Mon, Pilates yesterday and full body today. Cardio 2 for 3, so I am considering this week a success so far.

rabbit - great news on the car - enjoy it ...vroom

01-11-2006, 04:26 PM
Thank you guys :o , yes, it's my BD :rolleyes: ... I can't believe a whole year has gone by already...

Today I had a good chest and tri workout with DS... He's such a wuss he cracks me up sometimes...

01-12-2006, 04:49 AM
:wave: Squeezed in an UBW before the cinema last night, I have completely shredded my pecs now! More flippin bench presses :rolleyes: and things! Double kickboxing tonight! Yahooooo!

Saw brokeback mountain at the cinema, is really good, would recommend it, but I'm finding it increasingly hard to sit still for the length of a film now! I never used to understand my friend who said she couldn't sit still at the cinema but now I know! :lol:

01-12-2006, 09:42 PM
Today was abs. I was on the TV room floor watching that tribute to Mark Messier and got carried away. 45 minutes and there's something I still might try.

I'm learning to love abs. I almost immediately feel slim.

01-13-2006, 04:29 AM
:tired: Double kickboxing last night really wore me out! :tired: But in a nice way! We were doing different kicks individually and then "spotting" what was wrong with them. I was the only one who did a perfect side kick :D Come to think of it, I was the only one that did a perfect anything! :D :D If only my back kicks were as perfect! :rofl: I can dream!

Did but more press-ups yesterday but the pecs have calmed down now! Feeling like wrapping up in a duvet and sleeping at my desk! :yawn: Leg weights tonight and lots of sleep! ;)

01-13-2006, 09:01 AM

Hurray for the weekend!!! I'm still busy getting over the lousy session with XH at the therapist last wednesday. I am thinking of stopping the therapy. I do not feel that it is doing me any good, on the contrary it is upsetting me and putting me back IMO. Time to clean up the mess, leave XH behind me and go on with my life.

On the plus side the meeting with my boss about reintegration into the workplace went a bit better then expected. Possibly they will indeed try to reintegrate me and not just fire me when the law allows it.

Off to a meditation CD and (hopefully) a restorative weekend.


01-13-2006, 01:47 PM
Just done leg weights! :hyper: I'm feeling :strong: strong today! My bike fell over and it was light as a kite to pick up! :crazy: I can really tell the difference, cos when I got my bike I'd just started weight training and I thought it was really heavy when I picked it up... Now I almost look forward to it falling over! :rofl:

Oh and plateau progress, the scales ain't budged in the past week, but I can almost fasten a pair of size 12 (US 8) trousers. :D There was at least 2 inches between the buttons last weekend! :hyper:

01-13-2006, 04:26 PM
Today I'm going to do legs with Alex Trebek .... sounds interesting don't you think?

01-13-2006, 04:50 PM
Had a good legs work out last night - which included deadlifts, which, believe it or not, I've never done! THen onto some :tread: which was better since my MP3 battery was charged up. :lol: Still definitely not my favorite.

Our gym has a notice up that they're going to add spinning! The guy at the desk knew nothing however - not sure even where they're going. "Maybe the aerobics room?" was the answer I got. Aerobics classes at this gym are not well attended - of course, you have to have a premium membership ($10/mo more, but also includes racquetball) - and there are not a lot of them, nor are they well scheduled. I don't know which came first, the poor scheduling or the poor attendance, but I suspect they're on the way out to make room for spinning. I've never tried it, but I suspect I will if it's at a time I can be there.

01-14-2006, 06:31 AM
Oh Pat, deadlifts! I love them. I use a 17.5kg dumbbell and I'm thinking I'll move up to 20kg soon.

Good news on the pantsometer front. I tried on the smaller knickers (UK pants) today and they're fitting and I'm wearing them. I tried on the smaller trousers (US pants) and they zipped up, and I could sit down in them - but not all day so that's something to look forward to next week! And the scales are moving down too.

2F - excellent work on the trousers too!

Susan - hope you had a good time with Alex. He sounds very exotic. Do tell us more.

rabbit - I'm still extremely impressed that you can pick up your car!!! And, seriously, trading up is so good for the ego, isn't it?

Young Ilene! A bit late but HAPPY BIRTHDAY! Hope you had a good day.

Everyone else - hullo and let's just eat clean this weekend.

01-14-2006, 09:17 AM
Just wanted to let you all know I am around but moving to "lurk" and a few "fly-by" posts for a while. I am in the midst of a shingles outbreak and getting ready to start about 3 weeks of doctors' appointments on the road to MS "yes or no" diagnosis. I know it sounds silly, but I am kind of glad to have this outbreak so I can point to my rash and say "see, this is not all in my head". Well, the rash is actually on my head, but you know what I mean. :rofl:

Unfortunately, had a full weekend planned with friends and visitng niece, but oh well, will catch them all next time. She works with children and the thought of spreading chicken pox to the little darlings is too much of a guilt trip for me right now. Know I am here and thinking of you all ...

01-14-2006, 09:32 AM
Know I am here and thinking of you all ...

Ellen, you poor thing! Shingles is so horrible. We are here and thinking of you too! Please look after yourself. And good luck with the doc and the MS stuff.

01-14-2006, 12:14 PM
hi LWL,

Hi Ellen ! Get well soon! Horrible to have chicken pox, so itchy...

Silverbirch - I know it does not soud like much to pick up a new car, but I did have to go about 120 kms for it, and I had to get it from Rotterdam, which is in the very crowded part of our country. Luckily I was out of there before the traffic jams started.

Quiet weekend today: cleaned house & worked on my stereo set. I think I found out what is the trouble: one of the connectors seems tobe faulty, so I'll have to take that apart to check it out. Apart from that, doing a lot of mind work & trying to become more left handed as the right arm ( elbow & shoulder) do not seem to want to cooperate any more.

Have a great day,


01-14-2006, 05:37 PM
Owww, Ellen! I've had shingles and they are sooo not fun! :lol: Hope yours are under control now.

I woke up with a migraine (first time in about 18 months!) and so all my plans for the day have gone down the drain too! Darn. But just doing anything that requires much head/neck movement sets me back. Drugs took about 3 hours to kick in enough so the light-sensitivity was gone and I could get out of bed. DH bless his heart brought me coffee (caffeine helps) and made the room as dark as possible. So it's definitely a rest day.

Silverbirch, I was using 12# dbs for the deadlifts, but I'm certain that I can do heavier. I just wanted to work on the form the first time. I can do 15# or 20# in the room I ususally use, or go to one of the the other two areas and get some in between dbs or a bar. The owners of my gym (an independent one) are weight lifters/former bodybuilder competitors so we are well equipped with free weight stuff. :)

:wave: to everyone, very carefully....

01-14-2006, 06:16 PM
Rowing, back and biceps today. I really like deadlifts, Pat. How are your buns today?

01-15-2006, 12:34 AM
Pat and Ellen :hug: get well soon...

My gym buddy Luanne and I worked on legs today for an hours and a half :strong:...OMG we could barely walk down the stairs...

01-15-2006, 07:13 AM
Just sneaking in before this thread closes.

Rabbit - you and I are being very technical today. I've just mended the computer (reseated the memory cards after a little contretemps yesterday) and IT WORKS. Lucky I had a torch to help out is all I can say.

And ... a non-scale victory! I'm so amazed I think I'm going to start a new thread.

Look after yourselves today, everyone!

01-15-2006, 09:40 PM
Chest and triceps today ... as per Mel's suggestion. But I'm going to have to go hunting for my notes because I'm pretty sure I shouldn't have done back and biceps one day and chest and triceps the next. Tomorrow I won't be able to move my arms at all!
I'll have to type with my nose!

01-15-2006, 10:27 PM
Despite my very best intentions, haven't been in the gym in a week aside from the pool on Thursday. So! weights tomorrow! I have my workout worked out in my little notebook, and my duds in the bathroom, ready to go.

I think I'm going to get out my resistence tubes. Awhile back, Meg was good enough to sketch out a tube workout, and I kept it. On those days (like Friday) when it's pouring rain and sleet, and the gym feels like it's on another planet, that seems like a good alternative. But tomorrow, it's supposed to be clear, and I'm taking advantage of it.

Other than that, I have absolutely nothing of any interest to report. Ellen, take care of yourself. Rabbit and Silver, good going on the techie stuff, and kudos to SusanB and Ilene for great workouts, and even greater inspiration. Pat, I'm hoping you're feeling much better today!

And guess what, it didn't get dark until well past 5:30 today.


01-15-2006, 10:41 PM
Oh yes Robin I noticed the later daylight time too, it's a wonderful thang!!

Susan :rofl: ... I've worked back/bis and chest/tris on back to back days!! It a wondaful thang!! Put a band-aid on your nose for typing :lol3:....I know how you feel with your upper body, because my lower body is slowly seizing at the moment from the leg workout Luanne and I did yesterday :faint: plus I ran today too, thought it would take the kinks out ... HA! NOT! or maybe it did, so I can only imagine how stiff my legs would be if I wouldn't have run, plus I've taken Glutamine a few times to help the pain, NOT WORKING EITHER!!

01-15-2006, 10:43 PM
Feeling much better today thanks. I was basically useless all day yesterday - grrrrr. I hate that :mad: We had friends over for lunch today so I spent the morning cooking and picking up. We had a nice visit. They don't live far away (25 miles or so) but we haven't seen them since summer.

And it was still light-ish at 4:45 here! :)