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Putting my Back On Track!
 

Patch2
Level 4

Join date: May 2006
Posts: 11327

Good stuff in here!

I think you're on the right track as Lexi and Lula pointed out. Gain some confidence and awareness on the machines, and then once you feel ok on them move to free weights and compound movements. I think what happened with the hamstring machine is a perfect example of what should happen with all the machines.

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Reconstruction
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Join date: Sep 2011
Posts: 352

Patch2 wrote:
Good stuff in here!

I think you're on the right track as Lexi and Lula pointed out. Gain some confidence and awareness on the machines, and then once you feel ok on them move to free weights and compound movements. I think what happened with the hamstring machine is a perfect example of what should happen with all the machines.



Thank you Patch! I do feel like I could use a lot more weight on the free weights, but it is mostly lack of confidence holding me back. Also, ignorance about my limits. I don't want to find out where my limits are by blowing a gasket!

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Reconstruction
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Join date: Sep 2011
Posts: 352

Thursday March 22- yoga
Friday March 23 - yoga
Saturday March 24 - nil
Sunday March 25 - 3hr hike
Monday March 226 - step class


Lunchtime
**************************************

--Single-legged Romanian dead lifts to the ground
2x8xBW left,right

--Calf Raises:
20 x BW+30#

--Standing hip abduction
2x20 left,right

--Ronde je jambes
2x24front/24back left, right




After Step- Circuit 1
**************************************

--Lat Pull-downs:
1x8x70# and 1x8x80#

--Seated Cable Row:
2x8x70#

--Incline Lever Rows:
2x8x(? + 10#)

--45 degree back extensions
2x10x25# held at chest

--45 degree oblique holds
2x30secondsx10#

--Seated Posterior Flies:
2x8x40#

--prone upper back raises with a plate on my back, arms by my side
2x20x25#



Circuit 2
**************************************

--Cable/rope Pull-downs:
1x8x50# and 1x8x60#

--Cable/rope Standing rows:
2x8x70#

--Pullovers:
2x8x#15

--Supine Chin tucks:
2x30seconds iso hold

--Seated Chest supported machine row:
2x8x70#

--Seated machine Military Press (new grip):
1x8x30# and 1x8x35#


Circuit 3
**************************************

-Double-legged seated quad extension machine:
1x8x35# and 1x8x40#

-Single-legged seated hamstring curl machine:
1x8x40# and 1x8x45#

-Seated abduction machine:
2x8x70#

The whole thing after class took just under 60 minutes. I am very happy about doing more different types of exercises in the same amount of time. I have decided to reduce to 2 sets- the first being more of a warmup and then increasing the weight on the second set and seeing how many reps I could do. I was surprized because I could still do 8 reps with the increased weights.

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Patch2
Level 4

Join date: May 2006
Posts: 11327

Reconstruction wrote:
Patch2 wrote:
Good stuff in here!

I think you're on the right track as Lexi and Lula pointed out. Gain some confidence and awareness on the machines, and then once you feel ok on them move to free weights and compound movements. I think what happened with the hamstring machine is a perfect example of what should happen with all the machines.



Thank you Patch! I do feel like I could use a lot more weight on the free weights, but it is mostly lack of confidence holding me back. Also, ignorance about my limits. I don't want to find out where my limits are by blowing a gasket!


Just as long as you're not staying stagnant :)

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Reconstruction
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Join date: Sep 2011
Posts: 352

Patch2 wrote:
Reconstruction wrote:
Patch2 wrote:
Good stuff in here!

I think you're on the right track as Lexi and Lula pointed out. Gain some confidence and awareness on the machines, and then once you feel ok on them move to free weights and compound movements. I think what happened with the hamstring machine is a perfect example of what should happen with all the machines.



Thank you Patch! I do feel like I could use a lot more weight on the free weights, but it is mostly lack of confidence holding me back. Also, ignorance about my limits. I don't want to find out where my limits are by blowing a gasket!


Just as long as you're not staying stagnant :)



Thanx Patch, I am the type to always want more :) Or new.

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Reconstruction
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Join date: Sep 2011
Posts: 352

Tuesday March 27- yoga
Wednesday March 28- step

followed by

Misc body/free weights
******************************************

weights are total dumbbell weight

-Single-legged Romanian dead lifts to the ground
3x5xBW left,right

--Unsupported Bent over dumbbell row
2x8x30#, 1x8x40#

--Straight-legged dumbbell deadlifts
1x8x30#, 2x8x40#

--Dumbbell Lunges
2x8x30# alternating right,left for a total of 16

--Calf Raises:
1x20x30#, 2x20x40# with a pause at the top to look right or left and then back to centre

--Dumbbell Bulgarian split squat with back foot on 8" bench
2x8x30# 8 right then 8 left

--Standing hip abduction
2x20 left

-Pelvic thrusts with feet on a 12" bench:
1x50xBW both feet, 1x20xBW one foot with other leg in figure 4 on knee, left, right

--Standing hip abduction
2x20 right

--"Kroc" rows
1x8x20#, left, right

--Dumbbell squats to parallel with the ground, dumbbells on shoulders
1x8x30#



I was a bit disorganized as it was new.
The whole thing took 50 minutes.
I will have to do the anti rotation stuff on a separate day.
The deadlifts feel amazing on my hamstrings.

So I am thinking 3 days of combo a week. One day machines, one day free like today, and one day free like today but focusing more on anti rotation- so say bent over rows but with just one arm at a time. etc.

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Reconstruction
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Join date: Sep 2011
Posts: 352

I've decided to drop the squats.
I just read:
http://www.T-Nation.com/...njury_free_mass

the squats to me are the only exercise that I am doing that feel dangerous. I feel a lot of compressive loading in the knee joint. It doesn't hurt but it feels quite unusual. Something I have never experienced before. I feel like the really high compressive loading may not be good for the cartilage. At least not at my age. And that is with only 30# on my shoulders.

I may be wrong but I need to follow my instincts- something just feels not normal.

I am keeping the bent over rows and the deadlifts though. I quite like them both and they do not feel dangerous to me. Only the squats feel dangerous.

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alexus
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Join date: Feb 2010
Posts: 4751

do the squats feel dangerous or do the squats feel odd - because there is quite a difference. some guy choking me in jiu jitzu feels odd - but it isn't dangerous at all. i remember when muscular failure felt odd - especially on overhead lifts - but it similarly isn't dangerous at all.

if you feel your knee joints grinding or stabby pain then it would be important to look into what is causing that...

but squats are what keep your knees healthy... and your hips...

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Reconstruction
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Join date: Sep 2011
Posts: 352

[quote]alexus wrote:
do the squats feel dangerous or do the squats feel odd - because there is quite a difference. some guy choking me in jiu jitzu feels odd - but it isn't dangerous at all. i remember when muscular failure felt odd - especially on overhead lifts - but it similarly isn't dangerous at all.

if you feel your knee joints grinding or stabby pain then it would be important to look into what is causing that...

but squats are what keep your knees healthy... and your hips...



Hi Alexus! No my knees don't feel grindy and they don't hurt. They just feel weird. Full. It might be that it is because I am doing the weights after a step aerobics class. My knees often feel a little full after a class- not swollen, just used I guess.

I am revamping my weights to not do legs at least after aerobics.

Re that Asian squat. Ya, I have a hard time with that. I can do it but there is no way I can keep my back perpendicular to the ground, I am leaning way forward. We do those in yoga. Not my favorite pose but I can do it. I guess I will practice. I'd like to know why I can't keep my back erect. But then I noticed that on real squats, such as what you were doing in your video, the back is leaning forward anyway, so maybe it isn't a big deal.

Thanx for visiting and I welcome your feedback! I will practice those squats :)

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Reconstruction
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Join date: Sep 2011
Posts: 352

Thursday March 29- yoga
Friday March 30 - yoga
Sat/Sun - nil

Monday April 2 - step class followed by machine weights

Circuit 1
**************************************

--Lat Pull-downs:
1x8x80# and 1x8x80#

--Seated Cable Row:
2x8x80#

--Incline Lever Rows:
2x8x(? + 15#)

--45 degree back extensions
3x10x25# held at chest

--Seated Posterior Flies:
1x8x40# , 1x4x55#


Circuit 2
**************************************

--Seated Chest supported machine row:
2x8x75#

--Seated machine Military Press (new grip):
2x8x35#


Circuit 3
**************************************

--Cable/rope Pull-downs:
1x8x50# and 1x8x60#

--Cable/rope Standing rows:
2x8x80#



I upped a lot of the weights today. The lat pulldowns were quite difficult to complete on the second set.

The whole thing took 35 minutes.

I really want to start doing weights more often but for less time. That is the way to build bone mass . I read that even splitting the workout with a 4-8 hour break is better that doing all the weights at once. I want to figure out how to do this without having to live at the gym. And still allowing for days off. And I don't want to drop aerobics, I love aerobics but it does work my legs.

I was very surprised at the ease of the military presses tonight. They were really not that bad at 35#- yet only last week at 35# I thought they were going to kill me. It is nice to feel that sort of improvement.

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Reconstruction
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Join date: Sep 2011
Posts: 352

well I am VERY excited about a video I just watched on the Front Squat- THIS is the exercise I have been looking for!

http://vimeo.com/19736437

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Reconstruction
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Join date: Sep 2011
Posts: 352

Tuesday April 3- some weights/rope skipping followed by yoga

I placed the rope skipping after every 2 sets, cycling through these 3 exercises

--Single Leg RDL's with a pivot
3x8

--Front Bar Squats
3x8x17# bar

--Straight legged dumbells Deadlifts
3x8x40#



the 17# bar was the heaviest there. I either need to go back to dummbells or use real barbells. I am going to go back to dumbbells.

the weights/rope skipping took 30 minutes

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Reconstruction
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Join date: Sep 2011
Posts: 352

Wednesday April 4- machine legs followed by step class

Group 1:

Quad extensions
1x8x35#, 1x8x40#

Single leg Hamstring curls
1x8x40#, 1x8x45#


Group 2:

Seated hip Abduction
1x8x70#; 1x8x80#

Low unweighted side lunges
really more of a stretch


I have reconsidered the hamstring curl machine. I am happy that I no longer feel the strain of the lower hamstring I got the last time I used that machine. I am better. I strained it because I increased the weight too much too fast. There is someone in the Over-35 forum here that uses this machine and he lifts 120# (with 2 legs). he is stronger than I am for sure but he is not that much larger- lever wise etc. He is an experienced lifter and participates in competitions. I doubt he is arching his back and feeling weird on this machine. I now think I was feeling weird on this machine because I was using too much weight. Also, the fact that I strained my hamstring on this machine sort of tells me that maybe I need it? Anyway, it is an easy, mindless machine so I think I will keep on using it for awhile yet.

I am still experimenting with ways to attack the muscles:
-from all angles,
-with high loads,
-with high frequency, (maximize stimulation doses)
-with low repetitions (or rest-inserted loading- to allow bones to get re-juiced between loadings)
-with adequate recovery days.

That is what builds bones the best.

I think the best way to achieve that is shorter workouts more days of the week.



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Reconstruction
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Join date: Sep 2011
Posts: 352

Thursday April 5

pm- jump rope and yoga

lunchtime, some bodyweight exercises

--single leg rdl
--wall sit
--standing hip abductions
--single leg calf raises
--double leg calf raises
--tree pose with vacuum and chin tuck
--standing hip extensions

I also organized my storage locker which involved a lot of lifting and some overhead pressing. I used good form throughout. I am feeling a lot stronger. Not back to how I was but almost.

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Reconstruction
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Join date: Sep 2011
Posts: 352

Friday April 6

yoga, walking with weights

the other thing that builds bone the best is fast loading- like, moving the weight very quickly. I am very happy to read that this is also what builds muscle strength the best:

http://www.T-Nation.com/...like_an_athlete

move the weight as if launching a rocket. This person's ideas seem to be the most in line with what I have read on experiments on bone formation. Jumping sequences too build bone much better than running.

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Reconstruction
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Join date: Sep 2011
Posts: 352

Gosh I have been so bad about reporting in here. I have been exercising but I have to admit I am a little jumbled up from the new idea of doing less weight lifting in one session etc. Also gym had reduced hours so I did some stuff at home. I have been doing the weights very willy nilly and disorganized.

Saturday April 7
******************
- step class
this class also included a quick weight series. At one point we did standing Military presses with 10# weights and my back immediately tightened up- sort of in a good way- it didn't hurt- I think it was my lower traps tightening, which I love. Anyway, this was really shocking as I am up to 35# on the seated military press machine so it makes me realize that I should also be doing free standing presses.

Sunday April 8-
******************
a bunch of willy nilly exercises at home. The largest dumb bell I used was 12# because that is the largest I have at home

--military press
--front squat with dumb bells held on shoulders
--good mornings with dumb bell held behind neck
--lying straight leg raise
--wytl's
I can't remember the rest except for the:
-- single leg rdls-
I am almost addicted to these. I am up to 14 without having to lower the non-supporting leg and I go all the way to the ground. Then, with the variation of srdl, with hips square, then pivot hips only to an external rotation, then square up again, then retract and stand up straight with hip flexed- like in the skiier video I posted. I am finding these really hard and am only up to 4 without losing balance. I will add weight at some point I guess but I am wondering if maybe they are more difficult without weight- it seems like added weight would be stabilizing. Though I haven't tried with weight yet.


Monday April 10-
******************
step class preceded by jump rope and many many single leg rdls. I will not jump rope and do step class on the same day again. My knees are fine but they really did feel it too much.

Tuesday April 11-
******************
yoga preceded by a bunch of weights- again sort of disorganized. A new idea I have is to alternate back and chest in the same workout. But I really don't want to make my chest stronger than my back (it already is probably) for postural issues so I am not using as heavy weights as I could on the chest stuff.

Bent over 2 arm rows
--2x8x40#
Single leg rdls- plain
--11 each leg before losing balance
Single leg rdls with pivot and kickthough
--4 each leg before losing balance (really burns too)
Bench Press
--2x8x20# ( I could go much higher, haha 20# is embarassing at this forum)
Straight leg deadlifts
--2x8x40#
Supine flies
--2x8x15#
Front box squate
--3x8x30#
Standing hip abuctions
--1x20xbw
Calf raises with head turn at the top
-- 1x25xbw
Single leg calf raises
-- 2x8xbw (hard!!!!!)
Pelvic trusts
-- 1x25xbw on 12" step (I need to make these harder)
Front lunges with dumb bells on shoulders
--2x8x30#
Good Mornings with dumb bell behind neck
-- 2x8-20#
Supine lat pullovers
--2x8x15#

the yoga on Tuesdays has a lot of raised planks and these seem to be affecting me more than anything. My shoulders or biceps are my weakest link on all exercises.

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Reconstruction
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Join date: Sep 2011
Posts: 352

I really like this woman's back!

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Reconstruction
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Join date: Sep 2011
Posts: 352

well I think I have finally found a body builders body that I like. No veins. Not rake skinny. She also seems really nice. Her shoulders look pretty good when she is not flexing them- not too too big.

But here is her arm workout. I just wonder how on earth she got so sculpted using such small weights. I would really like to know what her real workout is like.

I am also very happy because she and I are the same height and weight! Now, she is way more muscular and I am way more blubbier, but still. I just gained 20 pounds in the last 2 years from my whole back/feet fiasco. And based on what I am reading about osteoporosis you have to be very very careful about losing weight because it can also lead to more bone loss. So I haven't known what to do about this- lose weight or not? I hate being the size I am - I feel much better at 135 pounds, but I am really afraid of going on a diet. I saw a video where she weighed herself right before Christmas and she was 156 pounds! I am 155 pounds now. I feel huge but migod, if I can look like that at 156 it would be a miracle. So maybe I will give myself a break and forget about losing weight and just focus on gaining more muscle. I feel very fortunate that I have finally stumbled upon such a fabulous role model for me- same age, height, weight and sort of remotely similar personality!

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Reconstruction
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Join date: Sep 2011
Posts: 352

That is Lenda Murray, 8 time winner of Ms Olympia. No wonder I think she has a good body!

Wednesday- April 11
**********************
step class. and just btw, this is a heavily choreographed class with non stop turns and changes of directions and a fair bit of plyometrics. I think this is one of the best exercises for bone density because of all the changes in direction. Studies have shown that sports with changes in direction such as soccer or tennis have a more positive effect on bone than more linear sports such as running. Plus it is highly aerobic in an interval fashion- and intervals are better for bone than steady state loading such as 10k's. I would likely have to run at about 7-8mph to get the same level of cardio workout. And step is a lot more fun.

Thursday April 12-
*******************
a bunch of weights at home-late afternoon
intervals on the treadmill followed by yoga in the evening.
This was my first time running in months. The last time I did it I could feel my back tightening and tonite, I felt like my old self, except wiser!

weights as follows-

Lenda Murray's Arm Routine:
*******************************
(3 sets of 15 reps with 12 pound dumbbells)
--standing dumbbell bicep curls
--supine stability ball dumbbell tricep presses
--seated stability ball dumbbell bicep curls
--supine stability ball dumbbell skull crushers
--seated stability ball preacher curls
--bent over dumbbell tricep kickbacks.

The 12# was surprisingly easy on the biceps but I couldn't complete 15 reps on the supine tricep exercises- only about 11. She said to do 5 sets but I am just not up to that mentally. I could do it physically. I really like the stability ball to work my hamstrings, core and back at the same time. I think this routine is a keeper.


Deisel Crew's YTWL's
*********************
I did the first time around with 5 pounds. But that is really too much. Even he doesn't use very much weight in his video. Second set I decreased to 2 pound wrist bands. There is actually more than YTWL's in this routine. It is really:
R- retractions
Y
W
T
L
L with external rotation
Sc- scarecrow
Sk- skier
PF- posterior flies

or (R-Y-W-T-L-Le-Sc-Sk-Pf)'s

More Single leg RDL's
*************************
2 sets of 10
and then I finally added weight today- 10 pound dumbbells. It really wasn't any more difficult. And I did feel slightly more stable with the weight as I expected.
2 sets of 8
I also toyed with single leg good mornings. I am not sure there is any added benefit to these. I began to feel it in my lower back so I stopped.

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cholulalula
Level

Join date: Nov 2010
Posts: 1217

Reconstruction wrote:


or (R-Y-W-T-L-Le-Sc-Sk-Pf)'s


Not quite as catchy at YTWLI, is it?

and fwiw, I usually use 2.5# or nothing for these.

Looking like good work in here, keep it up!

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Patch2
Level 4

Join date: May 2006
Posts: 11327

cholulalula wrote:
and fwiw, I usually use 2.5# or nothing for these.


Me too!

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Reconstruction
Level

Join date: Sep 2011
Posts: 352

cholulalula wrote:
Reconstruction wrote:


or (R-Y-W-T-L-Le-Sc-Sk-Pf)'s


Not quite as catchy at YTWLI, is it?

and fwiw, I usually use 2.5# or nothing for these.

Looking like good work in here, keep it up!



Haha, ya it's a mouthful but I do love that video. I want to do the routine while suspended from a 45 degree back extension machine. Stuart McGill claims back health/strength is more about endurance than strength so propped on that machine for the whole routine might be great. (I am probably misquoting him). I have to admit I already do these just bent way over without a bench. I don't like laying prone on benches. But come to think of it, there must be a reason why Diesel (if that is his name) chose to do these on a bench?

Thank you for visiting cholulalula! I checked your journal and I see we are the same height and you are the weight I used to be and want to be again!

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Reconstruction
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Join date: Sep 2011
Posts: 352

Patch2 wrote:
cholulalula wrote:
and fwiw, I usually use 2.5# or nothing for these.


Me too!


Hey Patch2! Yes, I also have a pair of 1# wrist weights. I think I will use them. In fact, most mornings I just stand up and retract my shoulder blades as hard as I can a few times and I can make crunching sounds with them- it feels good. (I asked a physiotherapist about this and she said not to worry that shoulders are naturally "crunchy". !) (I guess I should say scapula rather than shoulders...)

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Reconstruction
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Join date: Sep 2011
Posts: 352

Friday April 13


yoga preceded by a leg experiment.

Leg experiment:

QE=Quad Extension Machine
HC-Hamstring curl machine

1 set QE of 30 reps at 30#
........................................1 set HC of 30 reps at 45#
1 set QE of 20 reps at 45#
1 set QE of 20 reps at 60#
........................................1 set HC of 20 reps at 75#
1 set QE of 15 reps at 75#
........................................1 set HC of 15 reps at 90#
1 set QE of 11(failure) reps at 105#
........................................1 set HC of 11(failure) reps at 105#

and neither "failures" were blow-a-gasket, protruding vein type failures, just very prudent, cautious failures.

So I am really amazed by this. I have been making sure I am warmed up aerobically prior to lifting weights but I haven't been doing warm-up sets because I was just sort of confused on the difference etc.

Thing is, this really helped me lift more on the quads but it did not improve hamstring performance, so it will be interesting to see if it helps me on the lat pulldown machine.

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Reconstruction
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Join date: Sep 2011
Posts: 352

Saturday April 14

I met someone knowlegable at the gym who said if I am strengthening my back for postural reasons I should be aiming for higher reps to strengthen endurance. I didn't tell him about the OP though- so I still think I need real strengthening as well. Ultimately, I think as long as I am challenging myself, it may not matter so much.

Anyway, so I came up with a great compromise that I think really works for me and suits my personality. I guess they would be called high-rep drop sets. So start with smaller weight, higher reps and then add weight and decrease reps, repeat for about 3-5 sets. This way the first set will double as a really good warmup. And it really is not reducing the maximum weight I can lift-( it is not increasing it either on most exercises)



So here is what I did today (I am deliberately not strengthening my adductors because they are already stronger than my abductors which is not good- as told to me by a physiotherapist last year)

machine seated abductors (30@30#)(20@40#)(20@60#)(15@70#)(8@80#)(8@80#)(8@80#)
alternate with:
machine seated adductors (30@30#)(30@40#)(30@40#)(30@40#)(30@40#)(30@40#)


seated cable row (20@60#)(15@70#)(12@80#)
alternated with:
45 degree hyperextensions (20@10# plate at chest)(20@10# plate behind head)


seated machine posterior flies (20@25#)(10@40#)(10@40#)
alternated with:
seated machine peck deck (20@25#)(20@40#)


incline prone supported rows {10@(?+15#)}{10@(?+15#)}{10@(?+15#)}
alternated with:
45 degree hyperextensions (static while doing 20@dumbbell rows= 10# each arm)
45 degree hyperextensions (bending all the way to the ground 20@10# at chest)

(I did not start small enough on the incline rows and burnt out at 10 reps)

finally the lat pulldown machine became available!

lat pulldown (20@60#)(20@60# alternating front and back)(12@70#)(8@80#)

I did not dare leave that machine lest someone else take it. Next time I will alternate with standing military presses ( maybe)

Then I moved to a different area and did some
cable pulldowns
leaning foreward cable rows
spiders (they work the rhomboids- using both cables but they didn't feel as good as I hoped
chest supported seated rows
seated bench presses

I am not putting the weights down for the latter exercises because I started low but did not have a chance to finish more than one set each.

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