Last Weeks Training 6-20-11

Hi everyone!!

Things have been busy so i’m a bit behind here.

My foot/ankle/toe are still being rehabbed. I’m doing the exercises twice a day and it’s pretty grueling as it all still hurts. Some days worse than others as today & yesterday have been a bear!! Just walking is hurting at this point, and all is normal, so i’m just going with it.

I had a busy afternoon today so will be hitting the gym tomorrow as i’m still in the process of preparing dinner as I type.  I did manage to get up early this morning and got 30 minutes of cardio in. I wanted to do more, but my foot was not being nice to me. My doctor has basicly said I can push my activity as pain allows, and some is normal but if it’s getting too bad to back off a little. I cannot believe what a slow process it is, but I’m learning a LOT about patience and creativity!

Anyway here are last weeks sessions, well late week anyway….

Wednesday June 15th, 2011

Hammer Strength Incline Chest
50 x 13
90 x 10
90 x  7

Hammer Strength Wide Chest
90 x 10 x 3

DB Incline Flyes
20′s x 12
20′s x 10
20′s x 10

DB Front Raises- Changed my technique
12′s x 12
12′s x 10
12′s x 10
I changed how I held the Db’s and ended up with REALLY sore front delts for the 1st time ever!!! I’m so excited for that!

Roman Chair-Abs
12/10/10…Been a while since I did these and they KILLED! My abs were really sore for 3 days after this! =0)

Friday June 17th, 2011
Legs/Arms

Seated Stack Machine Leg Press-Unilateral
55 x 20
55 x 15
55 x 15
55 x 12

This is becoming a HUGE exercise in patience as i tried SO hard to take th weight up, but it hurt my foot SO bad and everything in my foot and ankle are still SO weak. It is frustrating, but I cannot allow it to get to me. Everything will come with time and consistent, smart hard work . I keep remembering that slow and steady wins the race! ;0)

Leg Extension
60 x 12 Toes In
75 x 12 Toes Out
90 x 8 Straight
90 x 8 Straight…did have to gut this one out.

Abductor/Adductor SS
70 x 12/ 80 x 12
70 x 11/80 x 12
70 x 12/80 x 12

 

Cable Curl(Pulled between legs)/ Tricep PD SS
30 x 12/55 x 12
35 x 12/70 x 12
45 x 10/90 x 10
45 x  8/ 90 x 6

Hammer Strength Preacher Curl
25 x 10- OW!!! LOVE these, they make my biceps feel like they are being shredded!!
25 x  8
25 x  6

Skull Crusher’s/Close Grip Bench SS
30 x 12/10
30 x 10/8

DONE…FRIED!!!!

Healing!! 6-14-2011

I had my post- op appointment last Friday 6- 10-2011 and am now free from my boot!!! I’m so excited for that! I do have some rehabbing to do, so they gave me 2 strengths of Therabands and a bunch of exercises to do to get my ankle, foot & toes all strong again. I have to do them twice a day and am already seeing improvement! I’m giving all I have, so I can eventually get back to squats and all! I’ll tell you what, doing those simple little tasks sure is humbling! I cannot believe how difficult it is!

I had a great weekend! I went to Omaha, to see the Heartland Classic Body Building show and helped a new posing client since this was her first show. We only had a chance to do 2 sessions with her before the show, so she did well, but definitely wouldn’t have done even better with more practice. She at least brought home some hardware in one of her classes, so I was SO happy for her and so very proud!!!! She really did so great!!!

I took a rest day Sunday as my foot was SUPER sore after Saturday’s antics! I had come home Saturday night from the show and it was swollen and bruised!

I managed to hit the gym yesterday for Back and rear & medial delts & will be back in there tomorrow!

Here’s that session and man am I SORE today!

It wasn’t AS strong this time on some things, but it was solid!

Hammer Strength Hi Row
90 x 15
110 x 10
120 x 8
120 x 8 Really gutted that one out! Phew!!
Okay, just realized I got 2 sets at 120lbs which explains why my reps were down on my next lift! That makes me…  

Hammer Strength Iso Row
90 x 10
90 x 10
90 x 8

DB One Arm Rows
35 x 12
35 x 10
35 x 10

Arnold Press-Unilateral
20′s x 12
20′s x 8
20′s x 6

Machine Side Raise
45 x 12 x 3

Low Back Machine
165 x 12 x 3

Face Pulls
50 x 15 Could have kept going, been a while and these were WAY to easy!
70 x 12Again too easy
80 x 12
80 x 12

Will up the weight on these next time!

I hit about 15 mins of cardio after this and my legs just gave out so that was that! I probably didn’t eat enough prior to this session.

Thanks for reading and feel free to leave me a comment if you want! i always love hearing from ya’ll!!

Workout Wednesday 6-8-2011

Hi All!

Yesterday started good, then we got with with a HUGE amount of stress, that left me in a bad place mentally and emotionally. I then went to my first night of a new Bible Study group and was so encouraged. This is a great group of ladies here and it should be an amazing 8 weeks!!  We are doing a study called, “Faithful, Abundant, True” By Priscilla Shirer, Kay  Arthur & Beth Moore and it sounds like it is going to be powerful. Those 3 are spiritual dynamos!!! Anyway, I’m choosing to trust God no matter how impossible things look in our life, it’s not always easy, in fact sometimes it seems it’s the hardest thing to do, but God is faithful to keep encouraging my heart, and strengthening me.

I knew I had study happening in the evening so since i’m still without a job, I took the opportunity to get my workout in mid-day. I’m still on my plan as far as eating and my biggest test was at study last night with all the treats, and I never touched one! =0)

Here’s what I did at the gym…..

HS Iso Lateral Hi Row
90 x 12
110 x 10
110 x 10
120 x 8

HS Iso Row
90 x 10 x 3

Arnold Press-Unilateral
20′s x 15
20′s x 10
20′s x 10
20′s x 6–Really pushed to gut out those last 2 reps!!

Shoulder Raises Machine-Unilateral
45 x 12/12
45 x 10/10
45 x 10/10
45 x 8/8

Rear Delt Pec Dec

Didn’t get as heavy as I usually can, as my delts were so fried at this point!
45 x 10
45 x 8
45 x 8

Low Back Machine
150 x 20-Strength really went up here, that was way too easy!
165 x 12
165 x 12
165 x 10

Tooke some BCAA’s, then hit cardio on the recumbent bike for 30 minutes. I kept the resistance high as to get something as far as leg work for now.
I forgot to mention on my earlier post that i had also gotten in 50 minutes of recumbent bike cardio on Monday. I wanted 60, but my blood sugar kept plummeting more and I couldn’t push it any longer. I hate when that happens!

As you can see i’m still using more machine right now. It’s too risky to do things as I normally do them, since my stability and ROM in the boot isn’t the best. Not to mention my feet are not able to be at equal levels with each other. If anything I figure this is a good temporary change up and am happy i at least have options. Some of these have been quite beneficial as I can feel great engagement of the muscles  & some good soreness!

Doctor’s Appointment tomorrow, so will keep you all posted!

My goal today is to get in and hit chest and tris as well as the front delts! Then More cardio!

Training Log 6-7-11

I’m going to start logging my workouts again as I get back to normal training. I am expecting it will be a slow process once I get full release.
I have a host of new goals and exercises I will be incorporating once I’m able. Legs are just completely out at this moment due to the incision. All I can do in the boot are leg extensions and ham curls and the pad just hits where the incision is, so I wasn’t able to do those as I wanted to this go ’round. I’m short so with the boot and all, I’m stuck at the moment.

I do go for my post-op appointment this Friday and will be getting my bandages off and out of the boot for good, I assume anyway! They will also be removing the stitches.
My assumption/expectation is that I’ll be able to ease back into normal activity and know as excited as I am, it will be a process. My ankle is super weak, as are my toes especially my big one since it’s the injured one.
I’ll be tracking my process into getting back to full on training. I know it will be quite humbling but I also know it will give me a chance to start fresh with some things and I know muscle memory will kick in for my rebuild. After that i want to add muscle and am determined to give it all I have.
I’m giving myself 1 last shot at, my pro-card and am shooting for next spring, if all goes well. I’m 40 so I have my work cut out for me.

I also put on some weight during my injury with not being able to keep to my normal activity and intensity level, that and through it all didn’t always make good food choices.
I am sitting about 109-110lbs and that may seem like not much, but i’m 4’11″ and my regular jeans are not fitting me, i’m in my 2 bigger pairs and I feel icky!
Now that i’m 40 I notice i’m putting on fat more in my stomach and that is so not attractive! In my pursuit to lose fat and get back on track, I have cut sugar out cold turkey. This is my 4th day not having any and I already feel so much better. I will be thrilled once I can get back to intense HIIT cardio and work the fat off!

So here are my last 2 training sessions…… I used more machines than normal because it’s awkward going from upstairs to down as some things i can’t do well with my boot. Like lat Pull Downs, I have to climb on the seat to reach the bar and just cannot do that with the boot.

Friday June 3rd, 2011

Arnold Press-Unilateral
15′s x 15
20′s x 10
20′s x 10

Machine Side Raises-Unilateral
45 x 10/10
45 x 8/8
45 x 6/7

Hammer Strength Iso-Lateral High Row
Never Did this machine before & it kicked my butt! My lats were sore up to yesterday, the 6th! =0)
90 x 12
110 x 10
110 x 8

Hammer Strength Iso Row
90 x 10
90 x 8
90 x 8

DB Front Raises/DB UR Rows
12 x 10/12’2 x 12
10 x 10/12′s x 12
10 x 8/12′s x 12

Rear Delt Pec Dec
45 x 13
50 x 12
50 x 10

DB Flyes
20 x 12
20 x 10
20 x 10

Sunday June 5th, 2011

BB Curl
20 x 12
30 x 10
30 x 10

Hammer Strength Preacher Curl
25 x 8
25 x 8
25 x 6

DB Concentration Curl On Incline Bench
12 x 12
12 x 12
12 x 10

DB Hammer Curl
12′s x 6
12′s x 6
12 x 4…so failed! =0)

Skull Crushers/ Close Grip Press SS
30 x 12/30 x 12
30 x 10/30 x 10
30 x 8/ 30 x 7

D-Ring Reverse PD
20 x 10/10
20 x 10/10
20 x 7/7

My split is not usually as these were, but with recovering from the second surgery, I just fit it into the 2 days I had remaining that week. It worked out great, but not how I like splitting normally.

I haven’t been real consistent with the upper body training trough this as I don’t want to keep adding size to where i’ll be too overpowering on top. My legs have been lagging prior to the injury, so being so behind in the building has me bummed, but i refuse to stress and just  plan to work my butt off and focus! My legs are quite strong but I have my dad’s legs and they don’t like to grow!  Even when i was chubby before getting into this lifestyle, my legs were not big at all. It’s frustrating as heck! I kill myself in the gym and they just barely make changes! I’ve managed to make improvements by my last comp season, so i’m excited to see what I can accomplish with a new plan of action!

A Second Surgery & Almost Done with the Healing-Back to Training

Hi All!

I am almost finished with this broken toe ordeal! It has been 14 weeks and I’m so antsy to get back at certain things!!
I had a second surgery on Thursday, may 26th to remove the hardware from my toe and I was so glad of it!! There was not enough tissue over the top of the toe so it was painful and I was unable to walk without a limp. The cool thing was you could see the plate shape through my skin and feel it! My girls didn’t think that was cool, however, they were completely grossed out!!

Surgery was even easier this time. No ankle block was needed just some local and sedation. I was awake and walked into the operating room, chit chatted a bit while they got me positioned and then lights out! LOL! I woke up in the operating room as they were finishing getting me ready to go to recovery.

This Friday the 10th I go in for my post-op appointment & will get my bandages off, stitches out and shouldn’t have to wear my boot anymore!! I’m expecting to be released to ease back into normal activity and can NOT wait!!!!!

It will be VERY humbling starting back into leg training, but the good news is, it will allow us to get more into power lifter type training. I have a goal to give it one more season to try for my Figure Pro card and also to start powerlifting comps! Yeah baby!!! I cannot wait!!!

My sights are set on spring shows provided this allows me enough to to re-build  as well as do some more building I’ve wanted to do, so stay tuned!

Here are some pics of the goings on in my life recently…….

I’ll post my latest training logs next post…Time to get back at it!!