irongirl's off season journal

  • Thread starter Thread starter irongirl
  • Start date Start date
Cardio x 40 minutes. 25 bike, 15 treadmill. I love the treadmill when my knee is good like it is now. I squeeze my butt as hard as I can on every step and I did 5 min at incline of 5%, 5 min at 10% and the last 5 min at 15%. I am going to try and do more treamill like that. Anything to help tighten up the booty :D
 
Thanks Aaron :) But good for how long, who knows?

Cardio x 40 minutes this evening. Some ab work.
 
20 min cardio this evening. Went thru the rest of hubby's program with him, so he's good to go now.
 
Well, I did 20 minutes of cardio on the bike this morning, then did some weights. It's been the first time since Jan 19th!!!

First I did DB flat bench. Hmmm, started with 20's and I have to say, that it did hurt my shoulder a little. The first few reps of each set. For the 3rd set I used 15's. Geez....maybe it was too heavy starting out. Aaron if you read this, please tell me it was normal for it to hurt a little :D

That was the only exercise that bothered my shoulder. I did incline DB presses with 15's and 20's no prob. Lateral raises were fine, as was the pec dec, wide lat pulls, pushdowns, db curls, and the shoulder press machine (with no weight). When my shoulder was bad, I couldn't even do the shoulder press machien with no weight on it, so that's a good sign :) So it wasn't too bad I guess. I know I have to start light and slow, so I guess this was okay?

I'll ice my shoulder now and again later just to be on the safe side.

One of the older men that goes early in the mornings (and he just loves me!), came over, patted me on teh back and said "I see you're back in tip top shape, good for you"...lol...so I guess no weights and all cardio has done something for me. Just wait til buff is thru with me! ;)
 
Congratz on getting back to the weights :)

It is pretty normal to be a little sore - as long as it doesn't linger for more than a few hours you should be fine. General rule we go with is if it hurts for more than 1 day, then you over did it (when doing rehab).
 
Thanks Aaron. It feels fine now, and was only sore for an hour or so after :)
 
dang ton of cardio in here. Good to see you back to hitting the weights. You try that shoulder exercise yet?
Click to expand...

Yeah, I had to so I wouldn't become a super fat ass :D

I'll be trying the exercise. Once I know the shoulder is good and stable.
 
Went to the gym after I got up today- did 30 min on the elliptical and then I lifted again. As I am just getting back into it, I never really had a plan. I just wanted to try out a few things. So I did BB curls and DB curls. Geez, even light weight feels heavy now..lol..I only did 20 and 30 lb BB curls and used the 15's for DB curls!! I also did upper pulley curls. No problem with any of those. Then I did wide lat pulls- 60 lbs x 3 sets. That felt good. T-bar rows (machine) used 25 lbs on that. No prob with either. I tried the pec dec again but only did a few and stopped. I guess after yesterday it was a little too much and I didn't want to push it. Also did DB shoulder presses- 15 and 20 lbs. Felt great :) I tried shoulder press machine. There was already 50 lbs on it, and being too lazy to take it off, I tried it. I did 5 or 6 reps and it was a little too much. Oh, front raises with 10 lbs was cool, but lateral raises were a little incomfortable. Overall I was happy. I just got to remember not to push it :)
 
Well I took the day off. I am working my 3rd night shift so I figured I could use a break. I cannot believe how friggin sore I am from lifting those little weights..lol..my biceps and upper back are killing me. It's a good hurt though :) I can't wait to get right into it again!
 
Yesterday evening I did cardio x 20 min. I used the elliptical, not the one I normally use. This one has no incline. Anyway, it was not good to my knee, so I won't use tha again.

So then I lifted some weights. I am just winging it in there now, not doing any "program" just trying to get back into it slowly. Did shrugs, skullcrushers, pushdowns and seated DB presses- all good. Used 25 lbs for shoulder presses, so that was cool. I couldn't use the incline chest press machine- killed my shoulder, just putting enough pressure on the handles to get ready to lift it up. And pec dec was a no good too.

I guess eventually I'll be back to normal.

Did cardio x 20 min and abs this morning.
 
You are the cardio queen!!
Click to expand...

LOL....I am that :D

Yeah I know what you mean about not rushing it. And it's hard too. In my sleep deprived state yesterday, I finished the DB presses with the 25's and went to the flat bench and tried it, not thinking. I did 2 reps and it hurt a lot :D I wasn't thinking straight. Anyway, I didn't reinjure my shoulder or anything.

Looks like I am going to see the surgeon on the 21st. Hopefully he will be able to scope my knee REALLY soon. Then I can get recovered and get on with it.

Thanks pin ;)
 
Thanks Aaron. I normally don't use the pec deck, so staying away is not a prob. Thanks for the link :)
 
still planning to compete? if so how far away is it
Click to expand...

Nov 18th. If I can get my knee done soon, I'll be good to go :) I'm doing it if it kills me!
 
Training went well today-I was pleased :) First I did 25 min cardio. I NEVER do both together but I am not back to lifting normally yet, so I figured it wouldn't hurt.

I did DB curls using 15, 20 and 25's. BB curls using 30, 40 and 50 lbs. And incline DB curls with 15's.

close grip lat pulls with 75, 90 and 105 lbs. Straight arm pulls with 70 and 80 lbs, and seated rows with 60 and 70 lbs.

So that wasn't too bad considering. It's really only a couple of chest and shoulder exercises that give me any trouble. The rest is only a matter of a little time and I'll be back to my normal numbers.
 
Do we have opposite shoulders affected? If so, I bet we could lift a shitload of weight on the BB together using an arm each..LOL..:D
 
Trained shoulders and chest tonight. Shoulder is definitely improving, slowly but surely.

Lateral raises with 10 lb DB's. Did 5 sets of 8-10 reps.

Smith machine shoulder press. Wramed up with just the bar, then 20 lbs on bar x 10, 30 lbs x 8, 40 x 6. Felt good, I was happy with that.

Seated DB presses- 15 x 10, 20 x 8, 25 x 8. Felt great :)

Flat DB presses- 15 x 10, 20 x 8, 20 x 6. Still having a little trouble with these. Definitely better than last time though.

Incline DB presses- 20 x 8, 25 x 8, 30 x 4.

Overall I was really happy with it. Iced my shoulder after- it was a little achey, but it is certainly improving!!
 
You must log in or register to reply here.

New Posts

Trending

Back
Top