Exercise routines, tips and chatter?

[paradise lost]

Time for a feedback session already! YEP, i just did you WHOLE workout! It took me 0:49:10 including stretching (at the end, i just did the current pump stretch/cooldown routine). So, here goes:

Legs
1. Weighted squats - 3 sets of 15 reps
1. Lunges - 3 sets of 15 reps (up to you to use weights or the bench if you want )
(So for this you do 1st set squats-1st set lunge right leg-1st set lunge left leg. Then 2nd set squat-2nd set lunge right leg-2nd set lunge left leg)

Wow. I did these unweighted, i missed pump tonight due to my sore foot so i decided to do the move without the weight but went quite deep in the squat (deeper than i would with weights) and use the step for the lunges. Hun i was SHAKING by the end, despite the lack of weights. My quads especially REALLY feel like they've done a workout!

Chest
2. Barbell pullovers - 3 sets of 15 reps
(lie on somewhere that has space behind you, maybe accross the bed with your head at the end. With arms extended hold barbell in overhand grip, hands shoulder width apart. Inhale lowering the barbell behind the head bending slightly at the elbows ((not bent like a tricep ext)). Exhale and return to initial position.)
2. Pushups - 3 sets of 15 reps - I WANT TOES!!!

I've never done the first move before. It was actually really great! Do they ever do it in pump? I'm sick of chest presses and my chest is weak enough i always feel (despite having my technique checked 50 times) that my shoulders and triceps do most of the work. This move really engaged my boobs (sorry, but that IS how it felt!) AND it made me keep my abs super-tight to guard my back - a winner for sure! I'm afraid you didn't get toes, i wasn't kidding when i said i couldn't do ONE full press up! Instead you got knees, with legs extended, toes raised and ankles crossed and even with that, by the 8th press of the 2nd set (i was mixing the moves as you suggested) i was watching sweat drip steadily onto my floor from my head with every press!

Shoulders
3. Seated front press - 3 sets of 15 reps
(Sit with back straight and hold bar with an overhand grip resting on chest. Inhale and extend the bar vertically, exhale an return to starting position)
3. Barbell front raises - 3 sets of 15 reps
(Stand with legs slightly apart and back straight inhale and raise the barbell with arms extended to eye level, exhale and return)

I kind of messed this one up because i didn't read thoroughly and the first set of move 1 i raised the bar out horizontally instead of vertically! I don't know if that's a real move or even if it's safe but it didn't hurt (except in my shoulders of course!) and i stopped as soon as i realised. I will admit i had to switch down weights for the raises. I lifted 8kg for the overheads but i was shaking too hard to get the bar up without using momentum so i used 4kg for the 2nd move (still mixing it up though). It sounds a cop-out - i know to get maximum benefit i need to be lifting 75% my max, but to be honest i have the bars loaded into "heavy" and "lighter" and since i'd have needed pliers to change them up i left them that way... 8kg is the maximum one can fit on either bar and still hold it safely. I might change the lighter one to hold 6 instead of 4 though...

Back
4. Bent rows - 3 sets of 15 reps
(you know these from Pump. They're just 15's not triples or singles!)
4.Upright row - 3 sets of 15
(you know these from Pump too - let me know if you're not sure)

These are hader because of the way i have to use the short bars. Think of a dumbell with the weights either end and a grip in the centre. In order to get 8kg on the bar i have to put it in the centre and hold the ends (handily this is a shoulder-distance grip ), so when i do bent rows the bar isn't able to get to my belly because the plates are in the way... I don't know how much difference this makes? I felt it mosetly in my shoulderblades and trapezium (? - the coathanger muscles above/behind the collar bones). Also these work my upper back, but i find that my lower back, me being tall, is the weaker place. I know i need to work on my abs to improve my overall core stability, but are there weights i could do which target my lower back? I did do 15 deadlifts before starting your sets, but TBH i'm used to lifting 17kg in Pump, so the 8kg i can fit on the bar didn't do much at all. I also work out in the pool - are butterfly kicks any good for lower back strength?

Arms
5. Bicep Curls - 3 sets of 15
5. Tricep dips - 3 sets of 15
(Do them off your sofa or something else that feels like the right level. Knees bent or straight legs for harder. Hardest - put one foot on top of the other in straight leg position?

OW! The biceps were fine (i lift 10kg for both groups in pump) but the tri's O.M.G. so hard. I was always crappy at dips anyway. My sofa is uselessly soft so i did these off a dining chair - legs BENT thankyou! And even with that, i did the last 3 of the final set at quadruple speed because i felt like my arms were gonna fall off! Definitely cheated!

Abs - If you've been bracing your abs properly the who session you shouldn't need to do abs but if you are so inclined

6. Crunches 3 sets fo 15
(make sure your knees are up at 45 * angle, this dissengages (sp?) your hip flexors)
6. Side plank - each side for 45 secs, only once per side cause i'm pretty sure you're now knackered! (longer if you can or less if you have to).

Yes, i have now seen your abs and i know you don't suffer from what i do....weak abs making you rely too much on your back! My abs get tired and i forget to engage them, or lose them part way through, or generally just find it hard to keep them engaged. Also i just CAN'T get that much weight on the bar at home, so some of the moves are more challenging to my cv system (heartrate was WELL up and was sweating madly) than my actual muscles iykwim, so i wasn't "forced" to keep them engaged like i am if i hit it really hard at pump. So i did the abs too I really enjoed them, but i think i'll mix them up myself too - i could have done a minute of planks but was too lazy by then to make myself do it, and the crunches i might switch out for leg extension crunches next time.

Yes, CQ, NEXT TIME! My foot is still sore, i'm clearly NOT going to be running this week, maybe not next either. I have eaten really well today, i did have chocolate to celebrate a friend's getting of her PhD, but i had about 100cals worth and i've had 4 portions of (all low GI) fruit and 7 of (really yummy) veg. I was feeling so flat though, so unable to exercise and generally crappy. And then i did this and i really felt like i'd worked out! I might do a repeat if i can't get to pump this week, but even if i get to pump i can see me doing this once a week or so as a whole-body routine, and maybe taggin individual groups onto runs when i can run again. I enjoyed it that much. It made me feel so much better - more in control of myself (i HATE not being able to run, especially when i've got PMT and feel fat and am in FACT wanting to lose some weight anyway) and of my fitness. Thanks hun, it made a big difference. I imagined you (with a neighbours accent - sorry, it was that or Kath and Kim! lol) yelling at me to keep going and it made me laugh!

I'm hitting to pool for 45-60mins tomorrow (would like to do 60 but am not realistically fit for that and do NOT want to injure myself out of the pool too!) and i'll bet i have DOMS so bad i just need to float up and down on the current

Bx

ETA - you definitely earned a look at me! I've uploaded some pics. Sadly in 3 i'm in a bunny girl outfit, but to be honest i don't ever have much call to photograph my body unless there's something exciting about what's on it - this was a sneak preview for DP before we went out to a costume club-night - he wore a tux *swooning* The last one at least has me in running tights - slightly more relevant to this thread! I'm bit heavier now, but to be honest i tried on the bunny costume 3 days ago and it still fits. It's skin tight, but it was when i made it (that''s right MADE out of an old pair of wirk trousers! lol).

If i could change anything about my body it would be to have leaner thighs, especially at the tops, but when i told DP this he said just to "reduce fat" and i said well i want to keep my bum and boobs and he said "Well write to God about it, because right now i don't know of a way to spot reduce.... LOL, i know this but still i look at the part of my thigh towards my knee and ask the wobble-tops "why can't you be more like those bits down there!?" xxx

[C~Q]

Oh yay i'm so excited you did it and liked it!!! You are officially my first client

I've never done the first move before. It was actually really great! Do they ever do it in pump?

No, I wish they did shake it up a bit but as far as I know they just do chest presses

OW! The biceps were fine (i lift 10kg for both groups in pump) but the tri's O.M.G. so hard. I was always crappy at dips anyway. My sofa is uselessly soft so i did these off a dining chair - legs BENT thankyou! And even with that, i did the last 3 of the final set at quadruple speed because i felt like my arms were gonna fall off! Definitely cheated!

Haha, you'll be doing them single armed on a medicine ball with feet on a bosu in no time

Yes, i have now seen your abs and i know you don't suffer from what i do....weak abs making you rely too much on your back!

I used to - really badly but I think that doing planks has really strengthened them. That and forcing myself to engage my abs during the classes. I actually did a Combat track the other day and after it my abs were killing me. The trainer at my course the other day said that the tranverse abdominals are the ones that people (women esp) need to work on. She said they are the really deep ones, the ones you engage when doing your PF exercises and they are really important for posture. A good way to isolate them is lying on your back with your legs in the air and lowering one leg at a time to just above the floor and then bringing it back up. Higher option is straighten the leg - next option is bring both legs down at the smae time keeping them straight. The most important thing though is that your back is GLUED to the floor. If it ocmes up you have to drop back a level.

Yes, CQ, NEXT TIME! My foot is still sore, i'm clearly NOT going to be running this week, maybe not next either. I have eaten really well today, i did have chocolate to celebrate a friend's getting of her PhD, but i had about 100cals worth and i've had 4 portions of (all low GI) fruit and 7 of (really yummy) veg. I was feeling so flat though, so unable to exercise and generally crappy. And then i did this and i really felt like i'd worked out! I might do a repeat if i can't get to pump this week, but even if i get to pump i can see me doing this once a week or so as a whole-body routine, and maybe taggin individual groups onto runs when i can run again. I enjoyed it that much. It made me feel so much better - more in control of myself (i HATE not being able to run, especially when i've got PMT and feel fat and am in FACT wanting to lose some weight anyway) and of my fitness. Thanks hun, it made a big difference. I imagined you (with a neighbours accent - sorry, it was that or Kath and Kim! lol) yelling at me to keep going and it made me laugh!

I'm so glad you're going to do it again, I feel like a success!!! I'm from Sussex but I have been here for nearly 8 years so try and imagine my accent as a cross between Bridget Jones and...Kylie!

Thanks for posting the pictures - I wondered what you look like. You must have better control of your abs then you think because your stomach is FLAT!!!

If i could change anything about my body it would be to have leaner thighs, especially at the tops, but when i told DP this he said just to "reduce fat" and i said well i want to keep my bum and boobs and he said "Well write to God about it, because right now i don't know of a way to spot reduce.... LOL, i know this but still i look at the part of my thigh towards my knee and ask the wobble-tops "why can't you be more like those bits down there!?" xxx

God I wish you could spot reduce - it's not fair! I lose weight from my face, arms and chest first (hence all the comments i've had as thats the first thing people see). My boobs have gone from a C to an A When I wear my sports bra its flat - nothing there lol! I don't mind though, not really. I'd like to get rid of my saddle bags but hey ho.

Thanks for the feedback. I'm so pleased you enjoyed it and it worked for you! Hope you're not too sore (a bit of DOMS is good)

YAY HOOBS

[C~Q]

And everyone this is not the rachel and hoobley show - where are you all???

[DaintreeDream]

Hi CQ and Hoobley!

CQ - took the scenic tour since Saturday but I made it here...

I was just checking out the program you have written for Hoobley, do you mind if I give it a go? I might have to do it in two seperate parts as DD is only sleeping half an hour at a time during the day at the moment (sleeps 12-14 hours overnight though, lovely!)

I have no idea what I weigh since giving birth to DD, I was weighted the morning before I gave birth and was 79kgs. My thin self used to be 53-56kgs, healthy and toned I was 59-63kgs. I still havn't found my book with my body fat % listings. I am not to fazed with the weight (number) as such, I do want to change my body shape and tone and feel better withing myself, at the moment I feel drained and tired and always seem to have a blocked nose

I just wrote up an eating plan (I too have a problem with portion control) this morning and was going to battle the resistance training next, then I came on here and it seems that you have done the hard work for me CQ! I am planning on hitting it as hard as I can! Hopefully see some good results for Christmas!

I need to do all my training within my house, yard, surrounds as I cannot leave DD. There is a personal training company that runs classes/training for Mums and Bubs, but I prefer to save my $$$, I know I can do it on my own if I try hard enough.

Well I'm off to take DD for a walk, it is such a beautiful day here today!

[paradise lost]

Well, XP slept in so i never got to swim yesterday (ok i did, but i did 250m! And the rest was playing about with him and DD - NOT a workout, though whenever she got too far away i made myself stand up (waist-deep) and RUN rather than swimming, so i did burn a few cals... So i was even MORE glad for your workout CQ! LOL

I'm going to do it again tonight, and tomorrow AFTER i drop DD at her dad's i've arranged for DP to do his usual 90minute spin class before coming to me, so i can get a decent-length swim in. I'm going to aim for 45mins in the pool. I use fins and a pullbouy and a kickboard (not all at once...) so it's kind of cardio and resistance. CQ do you think i should drop the fins and pullbouy to make it more cardio focussed? It makes me faster (obviously) using fins, but i'm swimming for a time, not a distance. But then, i'll burn more calories with more resistance won't i? Hmmm, i hope you have nothing to do and can answer these dumb questions! If there's only like 10 calories in it then i'll probably use my fins...good for my lats anyway I can be lazy with my legs so i use the kickboard to FORCE me to use them properly for a bit. I sometimes swim catch-up to work my legs harder but it's a public pool, there's always 53 other people in your lane and altering pace once you're "into" it is pretty hard...

I took my measurements this morning (still very against weighing myself!). I was going to re-measure weekly, but is fortnightly more realistic? I know with weight you can usually expect to see a measurable difference in a week, but is that the case with measurements? DP doesn't have calipers and even he did i am not excited to have him measure me. This might sound daft but i think his appreciation (or otherwise) of my body needs to be innate, and i don't want him KNOWING my "numbers" iykwim. Also as much as he sees a billion very lean gym-loving sisters when he's working out etc. he actually prefers going to bed with more meat and gravy...

Matilda's mummy, WELCOME!!! I can recommend the workout, even without the full weight CQ suggested! And CQ, on that topic, i think i might have managed to find a better set of freeweights to borrow off someone

Deanne - when i read this:

at the moment I feel drained and tired and always seem to have a blocked nose

I was a bit concerned. Exhaustion and relentless low-level sinus infections were among the early symptoms of my thyroid condition, along with hairloss, difficulty in losing weight (before i had DD) and puffy eyes. Post-partum thyroid issues are really common, and it might be worth you getting the doctor to test your TSH and T4 levels just to make sure everything's ticking along ok. If you're hypothyroid (not enough) it's just a tiny pill once a day and you're straight

Bx

[DaintreeDream]

Deanne - when i read this: I was a bit concerned. Exhaustion and relentless low-level sinus infections were among the early symptoms of my thyroid condition, along with hairloss, difficulty in losing weight (before i had DD) and puffy eyes. Post-partum thyroid issues are really common, and it might be worth you getting the doctor to test your TSH and T4 levels just to make sure everything's ticking along ok. If you're hypothyroid (not enough) it's just a tiny pill once a day and you're straight Bx

Hmm, funny you say that! I was diagnoised with a thyroid problem at about 8 weeks pregnant and have been taking 1 tablet (half dose), I saw my Dr last week to have her re-test to see what is happening now I have had DD, *confession*, the blood test script is still sitting in my hand bag, came across it this morning actually and thought ohh I have to get that done! Maybe they need to up my dosage (my Dad, although he 50, is on 4 times as much as me) I also did say, just yesterday that I have an unusal amount of hair coming out in the shower, I have bum length hair but very thin so it was a concern (not that you can see the difference).
You have given me the kick in the butt I need, I will go down in the morning and get it done.

[paradise lost]

Good for you! Glad to be the butt kicker hun. Do you know what dose you're on? I was improved by 25mcgm (which is the lowest dose in the UK, and usually only used as a starter dose) in that my bloods came into the normal ranges but i still felt BLAH. Now i'm on 50mcgm, my bloods are still fine and i feel much better, though i notice that if i get it from my GP's pharmacy the generic they carry leaves me feeling a bit flat, whereas the Lloyds generic is much better somehow. I don't know how that can be but there it is. My sister takes 200mcgm/day! :O

Bx