Big Sky Endorphins - The Official Log [Archive]

View Full Version : Big Sky Endorphins - The Official Log

Big Sky's Bride

02-29-2008, 01:00 AM

Thanks for the encouragement to start a log. :hi5:

Date Wed 27Feb08

Cardio
Time Distance Type
30 min not avail. Stationary Bike

Pace %
10 20 30 40 50 60 70 80 90 100

Evaluation of Workout
Bad Successful
1 2 3 4 5 6 7 8 9 10

Note to self
•Good rest for sore shins
•Bored, no music or people in room
•Bring magazine to read
•Sad: Big Sky Guy leaving tomorrow-Iraq

Weights
Focus Legs-low weight, hi reps
Type Weight Reps
Sled 70? 20
80 20
90 20
S Lunges 20 20 / leg
M Lunges 20 20 / leg
L Lunges 20 20 / leg

Rate %
10 20 30 40 50 60 70 80 90 100

Evaluation of Workout
Bad Successful
1 2 3 4 5 6 7 8 9 10

Note to self
•Felt good
•Find out for sure weight of machine

Don’t Forget
Stretching .15 min
Other . Neck excersices 2 sets of 10
(whiplash rehab)

Results from last work out
Cardio .

Weights .

:surprised:

Date Thurs 28Feb08

No work out today-traveling
Will use hotel gym tomorrow

Results from last work out
Cardio .Shins feel good

Weights .Sore muscles-great!

Gymgurl

02-29-2008, 02:04 AM

Great job....magazine??nope that means it is to easy! I promise we will keep you busy while he gone...(((HUGS))) i know it is hard..my brother was over there for a yr and 1/2. But he's home wanting to go back lol.

Mrs Croft

02-29-2008, 02:27 AM

I am in :grin: but you of course know that comes with the standard pic request :wiggle:

Beverly McD.

02-29-2008, 03:57 AM

Cardio can be mind-numbingly BORING. Get some music going somehow if you can. Almost anything that will let you think about something other than what you're doing! LOL!:treadmill:

02-29-2008, 04:29 AM

To make cardio interesting for me, I always set a goal when I am on there, whether it be cals burned or a certain rate, it seems to keep my mind occupied, or there is always the TV or the kids yelling in the back ground LOL.

takniteasy

02-29-2008, 04:39 AM

Don’t Forget
Stretching .15 min
Other . Neck excersices 2 sets of 10
(whiplash rehab)

Hello! Hugs to you for hanging in there while BigSkyGuy goes to Iraq. We appreciate you guys!:)

How did you get whiplash? What do you do for rehab?

Nick

02-29-2008, 05:38 AM

Wishing you much success... you're gonna make a ton of progress by the time BSG gets back, you're both going to love it!!!

Big Sky's Bride

02-29-2008, 10:53 PM

Hello! Hugs to you for hanging in there while BigSkyGuy goes to Iraq. We appreciate you guys!:)

How did you get whiplash? What do you do for rehab?

I ended up with whiplash from that triple-double-back-half-twist-hang ten jump on the sixtuplet black diamond:clap:

I wish! Actually I was just skiing along calmly and tripped on wet soggy snow. :tear:It was one of those crashes that if you were observing you would wonder "how did they not break thier neck!" I couldn't breath or move for quite some time. I thought I was just a bruised up, but my neck didn't come around.

I went to a chiropractor-bad idea! He made me feel worse! Thats when I knew it was serious. I went in to our local neck and spine specialist twice a week for about 4-5 months, but then my sister died and I was distracted and depressed and I just didn't do my neck exercises outside of appointments. During doc visits she would push on my neck and do various other techniques. I used a tens (spelling?) unit almost daily for months. I use it occasionally now. I still hurt (not as bad) and am now willing to get some help again to do what I can for my neck. I haven't gone back the neck specialist yet. I need to make an appointment. Friends keep telling me that I will always have issues with my neck now. Yikes!

Thanks for asking.

Big Sky's Bride

02-29-2008, 11:22 PM

Date: Fri 29Feb08

Rest
Hours 3, breakfast then 2 more, normal sleep pattern all messed up

Cardio
Time 35 min
Distance Not Available
Pace 7 miles/hour
Type Treadmill
Evaluation 10
Note to self hotel Fitness Room, TV Whahoo!

Time Not recorded
Distance 3 miles
Pace Prolly 5 mi/hr
Type Hauser loop
Evaluation 7
Note to self Tired sleep deprived body
Tired from am run
Good visit with running partner
Forgot about missing BSG for a moment

Stretching 15 minutes
Rehab none

Weights
None

Diet :dinner:
B: Biscuit(no s) and lots of gravy! mmm Free breakfast at hotel! YeeDoggy!
S: missed
L: 1 C Oatmeal (Did I mention free breakfast?), 2 cups coffee with creamer
S: missed
D: Eggs (mostly whites) with cheese and mushrooms
S: Eggs again

Note to self: Not a good meal day, traveling, need to buy groceries, no appetite-not my usual self

Big Sky's Bride

02-29-2008, 11:32 PM

I am in :grin: but you of course know that comes with the standard pic request :wiggle:

Pic=picture, photograph? I don't know how to put pictures up yet.::bmj:

Beverly McD.

03-01-2008, 11:14 AM

:rose:Hang in there girl. Once you get a "new normal" daily routine established, things will get better. Sorry about the neck problems.

Big Sky's Bride

03-01-2008, 11:56 AM

Date: Sat 1Mar08

RestHours 8 hours :elephant: wake up call from BSG!!:heart: He's there and doing good outside of being TIRED.

Cardio none today
Time
Distance
Pace
Type
Evaluation
Note to self

Weights focus: hi reps low weight

Isolated bicep curls dumbell warmup 12lbs @20 15lbs @20
Triceps dumbell warmup 2 x 8lbs@20

Biceps curl bar=25lbs? + 10lbs @20 x 2
Triceps dumbell 2 hands b/hnd neck 20lbs @20 x 2

Machine with cables bicep 2 x 15lbs @20 each arm
Machine with cables tricep 2 x 60lbs @20 two arms push down

Shoulders dumbells 2 x 20lbs @20 shrugs
Shoulder press machine 2 x 20lbs @20

Rate: 70%
Eval: 8 (still recovering from lack of sleep and food)
Note to self: Nice to be back at the club! I shoud hoc my lawn mower to buy a shuffle for tunes!

Stretching 20 minutes focus: arms secondary: legs
Rehab Neck exercises 2 x 10 reps flat surface overhand look back side to side
Results from Last w/0 Sore legs, not enough stretching, a little fatigue

Diet
B: 2 scoops protein powder + h2o = pudding
S: missed dern it!
L: 2 1/2 slices egg white broccoli chedder quiche
S: missed agian!
D: 1 cup xtra lean ground beef, mushrooms, brown rice, butter, kiddi cup of diet pepsi, 1/4 cup green beans
S: 1 1/2 C cottage cheese.

Note to self: sister coming over for dinner to teach me to make fried rice. mmmm:chef: OOPS! I forgot to buy chicken..no go. Next time.

takniteasy

03-01-2008, 01:48 PM

I ended up with whiplash from that triple-double-back-half-twist-hang ten jump on the sixtuplet black diamond:clap:

I wish! Actually I was just skiing along calmly and tripped on wet soggy snow. :tear:It was one of those crashes that if you were observing you would wonder "how did they not break thier neck!" I couldn't breath or move for quite some time. I thought I was just a bruised up, but my neck didn't come around.

I went to a chiropractor-bad idea! He made me feel worse! Thats when I knew it was serious. I went in to our local neck and spine specialist twice a week for about 4-5 months, but then my sister died and I was distracted and depressed and I just didn't do my neck exercises outside of appointments. During doc visits she would push on my neck and do various other techniques. I used a tens (spelling?) unit almost daily for months. I use it occasionally now. I still hurt (not as bad) and am now willing to get some help again to do what I can for my neck. I haven't gone back the neck specialist yet. I need to make an appointment. Friends keep telling me that I will always have issues with my neck now. Yikes!

Thanks for asking.

Sorry to hear about your sister!:heart:

I hear you on the neck issues. I have had 3 surgeries since 1995 on my neck. I am still in recovery mode from the last one in November '07. I'm afraid your friends may be correct about lifetime neck/spine issues. BUT it is something that can be worked around. You will just have to be more aware of movements involving your neck and surrounding muscles. Do the rehab exercises ever cause you pain? Do they help? Sorry to be so nosy; I just get curious about other people with injuries similar to mine. :wiggle:

T-Cake

03-01-2008, 06:39 PM

Big Sky's Bride

03-01-2008, 08:18 PM

Sorry to hear about your sister!:heart:

I hear you on the neck issues. I have had 3 surgeries since 1995 on my neck. I am still in recovery mode from the last one in November '07. I'm afraid your friends may be correct about lifetime neck/spine issues. BUT it is something that can be worked around. You will just have to be more aware of movements involving your neck and surrounding muscles. Do the rehab exercises ever cause you pain? Do they help? Sorry to be so nosy; I just get curious about other people with injuries similar to mine. :wiggle:

Some of the exercises help. Some seem to make things worse. I have started doing the first one consistently for a week and I am waiting to see what happens if I am consisitent. I do not entirely have faith in them yet. The one I am doing now is laying down on a bed (or bench in the gym) then squishing my chin toward the floor and my neck then having my head rotate back toward the floor as far as I can and then turning to the left then right and back up. I do this for 10 reps goal of 3-4 times per day. After two weeks of consistency I will add in an appointment for monintoring and feedback and then the next excercise I am suppose to be doing. I am also trying to sit up right in a chiar instead of slouching.

Thanks for asking-ask away!

How did you hurt your neck? What do you do for your injury?

Big Sky's Bride

03-01-2008, 08:32 PM

I'm in. Best of luck here with your goals. We :heart: your BSG too, so anything you want to talk about, vent about, smile about, cry about -- you can talk to us too! It's not the same, but it's something, right? We're all family here. :kiss:

You're making me cry! Thanks for the support. I didn't think I could ever miss someone so much. I just ache right now. But tonight I went out with two friend of ours to a movie. Girls (short)night out. It was good to hang with friends. When I arrived home BSG was on the phone talking to our son. So we visited for a while. I love to hear his voice. I am so glad that we have email and that he can call. Thanks for listening to me go on about him. Our cat usually "sleeps in the middle". She is such a pest. But it was okay to have her cuddle up last night.:heart:

takniteasy

03-01-2008, 08:40 PM

2 auto wrecks, neither of which was my fault. I have C4 through C7 fused with plates and screws. This last surgery involved a redo on the bottom level and shaving of a bone spur at that same level. I have been told since the initial injury that since my neck has been compromised, I will have some problems for the remainder of my life. Apparently, this is proving to be accurate.

I am at the point now where I have been advised to place no weight bearing on my spine - i.e. no squats w/barbell, no good mornings, and no pushing exercises above the head, like military press/dumbbell press. For the time being I just work around the restrictions.

I don't know your age but if you take care of the injury now, you will preclude further problems. Did you have MRI or CAT Scan done on your neck? If so, did either one show any abnormalities with discs or other soft tissue? If not, then you should be okay as long as you continue with your rehab.

Big Sky's Bride

03-01-2008, 09:07 PM

takniteasy: I am inspired by how you continue to work out and focus on fitness through the "pain in the neck" stuff! Wow. Thanks for sharing that.

I did not have a CAT or MRI. I will ask my neck specialist if she recommends one. I had x rays that were fine.

Part of my issue goes back to three other back issues. My whole back has "issues". I am only 35 dern it! My neck is the biggest pest right now. The others have calmed down. I have a gymnastics injury to my low back from age 15, a problem with my spine between my shoulder blades that going to the chiropr. every 2 years seemed to fix, and I had surgery that compromised my lat dorsi muscles on both sides. I was prescribed a temperpedic...oh yeah! Love it. So most of the problems slowed down until the whiplash. I need to take rehab very serious. Thanks for your encouragement.

What do you do to replace squats?

Que_66

03-02-2008, 10:12 AM

http://i68.photobucket.com/albums/i9/Que_66/mchelloglitter39.gif

takniteasy

03-02-2008, 03:24 PM

takniteasy: I am inspired by how you continue to work out and focus on fitness through the "pain in the neck" stuff! Wow. Thanks for sharing that.

I did not have a CAT or MRI. I will ask my neck specialist if she recommends one. I had x rays that were fine. Definitely see about MRI as this would show any soft tissue damage/injuries. The x-rays showing normal vertebra structure/spacing is good.

Part of my issue goes back to three other back issues. My whole back has "issues". I am only 35 dern it! Mine started when I was 30-31, so I feel your frustration. My neck is the biggest pest right now. The others have calmed down. I have a gymnastics injury to my low back from age 15, a problem with my spine between my shoulder blades that going to the chiropr. every 2 years seemed to fix, and I had surgery that compromised my lat dorsi muscles on both sides. I was prescribed a temperpedic...oh yeah! Love it. So most of the problems slowed down until the whiplash. I need to take rehab very serious. Thanks for your encouragement.

What do you do to replace squats?

Squats with body weight or dumbbells or medicine ball; Lunges, either stationary or walking, with added weight or without; Straight leg dead lifts.

Big Sky's Bride

03-02-2008, 07:52 PM

http://i68.photobucket.com/albums/i9/Que_66/mchelloglitter39.gif

Cuhool!

Big Sky's Bride

03-02-2008, 08:03 PM

Date: Sun 2Mar08

Rest Hours 7 hours

Cardio none today

Weights none

Diet
B: 2 scoops protein powder + h2o = pudding
S: missed
L: turkey wrap, mushrooms, avacado, provolone, 1 C diet pepsi
S: cheese stick
D: Homemade pizza-yeah for moms!
S: meat and cheese

Note to self: rest day

Big Sky's Bride

03-03-2008, 04:37 AM

Date: MOn 3Mar08

Rest Hours 5 hours

Cardio None

Weights

Squats
1 x 20 x 45#
1 x 10 x 95
1 x 10 x 135
1 x 8 x 165
1 x 10 x 95
1 x 20 x 45

Diet
B: 2 scoops protein powder + h2o = pudding
S: powder and gaterade shake
L: 2 servings chicken dumpling soup
S: missed
D: brw rice, mushrooms, lean ground beef
S: meat and cheese

Note to self: I was surprised at how well I could work out as tired as I am. I feel like a consistent routine at the gym is working.
Need to learn how to go to the next level with fitness, with building muscle. Help!

Stretching minutes focus: legs
Rehab Neck 5 side to side
Made appointment with doc for followup:nod: also had to wear empi unit for a while at night due to neck pain
Results from last w/o Feel some soreness in arms-good

Big Sky's Bride

03-04-2008, 07:02 PM

Date: Tues 4Mar08

Rest 5 hours

Cardio
Time 45 min
Distance not recorded
Pace 20 mi/hr
Type Stationary bike from the 70's!
Evaluation 7
Note to self Tired sleep deprived body n sore legs
watched my favorite program
Need to trade the mammoth bike seat in for a normal one

Time 15 min
Distance
Pace
Type jump rope
Evaluation 9
Note to self felt good

Weights

Bench
1 x 20 x 45#
1 x 10 x 65
1 x 4 x 75
1 x 2 x 85
1 x 10 x 65
1 x 30 x 45

Diet
B: 1 scoops protein powder + milk = pudding, vanilla latte
S: 1 cheese stick, 6 turkey pepperonies
L: 2 slices egg white ched broc quiche
S: 1 slices egg white ched broc quiche
D: brw rice, soy sauce, lean ground beef
S: brw rice, soy sauce, lean ground beef, very hungry!!

Note to self: 6 months ago I could hardly bench the bar a few times alone, good progress has been made, I didn't think that my body could do this.

Stretching 15 minutes focus: chest and arms
Rehab Neck 1 x 10 horizontal look back side to side, used tens (sp?)unit, used wrist brace
Results from last w/o Feel some soreness, hard to bike

03-04-2008, 07:14 PM

Awesome Job on the bench

GO BIGSKY'S BRIDE GO!!!

Big Sky's Bride

03-04-2008, 07:27 PM

Thanks a ton CK!

Big Sky's Bride

03-06-2008, 10:04 PM

takniteasy

03-07-2008, 04:27 AM

Wed 5Mar08
Nothing
Food terrible

Thursd 6Mar08
10 min jog warmup
Sled
Worked Legs then a set for calves and then a set for shins then stretching inb/w sets

1x20x90
1x10x140
1x10x180
1x10x230
1x10x250
1x20x140
1x30x90

3x10xNeck 1 Exc
Meet with Neck Specialist today.Reviewed my lifting then took suggestions. Low weight on squats to save the neck. Do not do lifts with arms above the head. My range of motion is worse that my last visit to her Aug 1 07. Her work on my neck felt good today. Feeling hopeful. She said we will see about a MRI in a week or two. She is not convinced that it will change anything to get the MRI. I have to comment on this. MRIs are not supposed to change anything, just provide further imaging to see what is going on in regards to soft tissue. I apologize if I seem pissy but I do get angry when medical professionals say things like this. Since your range of motion is further reduced in 6 months time and she is suggesting no lifts above the head, I would wager there is something else going on with ligaments/tendons. I would not do any weights across the shoulders/neck, i.e. squats, good mornings. Try squats with dumb bells or the lumberjack squats that Caker is doing.

Wrist hurts today from injury doing cleans back in Dec. Not sure why. More snapping and popping in it than usual.

Food better today. Also started Glucerell yesterday. Not sure entirely how to use it, just what it says on the bottle. Any suggestions?

Upped vitamin D yesterday.

Note to self:This is the hardest I have worked on the sled since high school.
Need to check intoFitday.com to calculate calories.

Impressive numbers on your leg workout! Way to go!:hi5:

Big Sky's Bride

03-07-2008, 09:08 AM

Thank you for responding. I am going to insist upon the MRI. MRI or CAT??

I hate being injured! I spend most of my first 28 years injury free! Now I feel my body gets hurst just thinking about doing something like sledding!

Oh...I should not participat in the Global Whining! It is bad for the environment.

Thank for checking on me! I appreciate the input.

takniteasy

03-07-2008, 12:39 PM

I would say cervical MRI.

I hate being injured too. It sucks but you will learn to strengthen other parts of your body to protect the injured area and how to work around injuries.

Good luck!:)

Big Sky's Bride

03-07-2008, 01:23 PM

Date: Fri 7 Mar 08

Cardio
Treadmill - about 4 miles
5 min w/u
5 min @ 7 mph
25 min @ 8 mph w/ periodic 60 sec rest=water break
5 min c/d

Weights
None

Other
Sleep 4.5 hrs
Neck rehab –
Stretching –
Result from last w/o –
Note – good run considering lack of sleep for the last 2 weeks!

Diet
B: 1.5 scoops protein
S: 1 bagel w/ cr cheese, coffe w/ v. crmr & splenda, green tea drink
L: grn apple, grn tea drink
S:
D:
S:

Big Sky's Bride

03-07-2008, 01:24 PM

I would say cervical MRI.

I hate being injured too. It sucks but you will learn to strengthen other parts of your body to protect the injured area and how to work around injuries.

Good luck!:)

Thanks! I need the encouragement to stay positive! :cheer:

03-08-2008, 06:03 PM

get more sleep girl LOL. about 4 miles... AWESOME!

IliekFude

03-08-2008, 06:28 PM

keep it up!
wheres blu?

Big Sky's Bride

03-08-2008, 07:19 PM

Big Sky's Bride

03-08-2008, 07:20 PM

keep it up!
wheres blu?

In Iraq. He cannot access this site from there. I will tell him you asked.

03-08-2008, 07:23 PM

[QUOTE=CK;22037]get more sleep girl LOL. QUOTE]

I try! I try! Between finishing a kitchen project :dinner:

(we are without a stove, the fridge is stuffed in the entryway and my daughters room is stuffed with cabinets and food and dishes until I finish painting etc., and the frontroom stores the new dishwaser and other kitchen appliences....blah, blah, blah)

and emailing BSG I cant seem to get myself to bed. One more week til its done!

oooooo, love home reno... to a point LOL.

you will sleep eventually, I am like that when BigD first goes, by day 5 or 6 I am so tired I just pass out. You should post pics when you are done!

Big Sky's Bride

03-08-2008, 07:34 PM

[QUOTE=Big Sky's Bride;22070]

oooooo, love home reno... to a point LOL.

you will sleep eventually, I am like that when BigD first goes, by day 5 or 6 I am so tired I just pass out. You should post pics when you are done!

I had terrible seperation anxiety the week before he left and the week after. Its like I can't breath. Thank God for email!
The positive is that...it IS hard. That means we have a great marriage and friendship!

I have been taking some pix along the way on the remodel. I will try to post those-I haven't tried posting pix yet.

IliekFude

03-08-2008, 08:38 PM

In Iraq. He cannot access this site from there. I will tell him you asked.

damn im sorry i missed that. im an ass sometimes. tell him i said hey!

03-09-2008, 08:30 AM

[QUOTE=CK;22073]

I had terrible seperation anxiety the week before he left and the week after. Its like I can't breath. Thank God for email!
The positive is that...it IS hard. That means we have a great marriage and friendship!that is awesome! and so true, I am happy you can email him! I hope he is doing well. The kitchen reno is probably a great thing to keep your mind busy

I have been taking some pix along the way on the remodel. I will try to post those-I haven't tried posting pix yet.

if you want to post pics, I use photobucket.com.

Gymgurl

03-09-2008, 03:19 PM

Tell him we miss him and stay safe. We are all here for you (((((HUGS))))

Big Sky's Bride

03-09-2008, 07:52 PM

Date Sun 09Mar08 :artist:

Rest Day – traveling business trip for photography

Other
Rest – 8 hours
Neck Rehab - 1 x 10 x Exercise 1

Diet
B: ½ cheese, sausage & egg bagel
S: ½ cheese, sausage & egg bagel
L: 1/8 of a Pickle Barrel meat & cheese sandwich, rootbeer
S: missed
D: 1 egg, hashbrowns, 3 sausage links, 2 slices wheat toast, too much butter!:puke:
S: salami and cheese

Still eating out because of travel and not packing my own food.

Supplements
Fish Oil

Big Sky's Bride

03-09-2008, 07:55 PM

damn im sorry i missed that. tell him i said hey!

I told him "Hey" for you. I will be posting his info in his journal for him.

Big Sky's Bride

03-09-2008, 07:56 PM

.[/QUOTE]f you want to post pics, I use photobucket.com.[/QUOTE]

Thanks I will check it out.

Beverly McD.

03-10-2008, 06:18 AM

:rose:Just checking in.:rose:

Tweak

03-10-2008, 06:52 AM

You're doing great! And you have a hella strong lower body there, girly!

Big Sky's Bride

03-10-2008, 08:52 PM

Date 10Mar08

Cardio
Running – Fairgrounds + Babe Ruth loop
30 min @ 6 mph

Weights
packing & carrying boxes to help my sister move
4 x 20 x 10#, 30#, 400#, gazillion# and 1# blah, b'blah, b' blah
paint roller - kitchen walls
2 x 307 x 2# :lol:

Other
Rest – 4.5 hrs
Stretching - 2 min (yikes!)
Neck Rehab - 1 x 10 x Exercise 1
Note to self – Legs felt sluggish during run, lungs felt great
also drink more water!
Mood – motivated although tired

Diet
B: 1.5 scoops protein powder
S: missed
L: grilled cheese sandwich and ch noodle soup
S: 6 super mini quiches
D: steak and green beans
S: missed
Caleries: not caculated

Suppliments
Glucerell
Fish Oil

Gymgurl

03-11-2008, 01:54 AM

Looking great!

03-11-2008, 04:46 AM

Painting is cardio too LOL :boxing:

Big Sky's Bride

03-11-2008, 09:43 PM

Painting is cardio too LOL :boxing:

Pushing roller up and down walls = squats! :clap:

Step ups too...ladder = up down up down.:artist:

Big Sky's Bride

03-11-2008, 09:49 PM

Date Tues 11 Mar 08

Cardio
None- not by choice!!!

WeightsMissed

Other
Rest – 6.5 hrs
Neck Rehab - 2 x 10 x Exercise 1
Note to self – last day to miss exercise!
Mood – tired, but excited to be almost done with kitchen

Diet
B: 1.5 scoops p.p.
S: yogurt
L: tomato soup, 5 wheat thins
S: missed
D: steak and cottage cheese
S: missed
Caleries: not caculated

Suppliments
Glucerell

Big Sky Guy

03-17-2008, 09:38 AM

My poor bride has been run through the wringer with finishing the kitch/dining room remodel that kept slipping schedules as I neared deploy...and we wanted to spend time together = lots got left undone! She may be sane and safe and online again by the end of the week :D

Gymgurl

03-29-2008, 06:00 AM

Are you done with her yet lol we want her back!!!!

Big Sky Guy

03-29-2008, 07:45 AM

I'm keeping her up to the wee hours of the morning making cyber-love! :love:

I am 9 hours ahead over here, so when I get in for work, she is getting ready for bed...and the Air Force has been so nice as to set up an IM Portal for chatting! :hi5: to the AF!

The cyber Cafe has web cams.....and so we have been known to set up a cyber-date and ummm, well she is getting ready for bed and all :naughty: Too bad it's not private on my end!!!

OKay- I am having an experience while typing this so I best stop. In fact she may even spank my :booty: for sharing this much...butt apparently I don't mind! :D

Gen is logging her workouts in Word and will get them all in here once she gets her feet back on the ground. She had 2 photo shoots last weekend, on top of trying to put the house back together and deal with a leaking pressure tank for the boiler (there goes most of the extra $$$ from this little Iraq Trip....$1,200 for a new tank...such is life), and she managed to go onsite and take some absolutely amazing pics! I am talking "Wall Hangers"! She never ceases to amaze me with her God-given gifts....

Genevieve- :ily:

jnuts

03-31-2008, 09:45 AM

Thank you for responding. I am going to insist upon the MRI. MRI or CAT??

I agree with Easy. Cervical MRI.

To be honest, I'm surprised they haven't taken one yet. Sounds like a possible soft tissue / disc issue. An Xray won't see much there, other than arthritis or alignment issues. The MRI will give you some definitive answers.

To feel your pain (and easy's), so to speak, I've been battling neck issues for 7 years now since a car accident. It's frustrating! It's finally hit the point where I'm going in for a cervical fusion at the end of the month.

Tell Blu I said howdy.

takniteasy

03-31-2008, 10:04 AM

I agree with Easy. Cervical MRI.

To be honest, I'm surprised they haven't taken one yet. Sounds like a possible soft tissue / disc issue. An Xray won't see much there, other than arthritis or alignment issues. The MRI will give you some definitive answers.

To feel your pain (and easy's), so to speak, I've been battling neck issues for 7 years now since a car accident. It's frustrating! It's finally hit the point where I'm going in for a cervical fusion at the end of the month.

Tell Blu I said howdy.

Quick thread jack: What level(s) are you having done? I've had C4 through C7 done with 1 redo over the last 12 years.
End Thread jack

Big Sky Guy

03-31-2008, 04:16 PM

I agree with Easy. Cervical MRI.

To be honest, I'm surprised they haven't taken one yet. Sounds like a possible soft tissue / disc issue. An Xray won't see much there, other than arthritis or alignment issues. The MRI will give you some definitive answers.

To feel your pain (and easy's), so to speak, I've been battling neck issues for 7 years now since a car accident. It's frustrating! It's finally hit the point where I'm going in for a cervical fusion at the end of the month.

Tell Blu I said howdy.

What the heck j ... no fun at all. I did not know you were dealing with something near chronic like this. It has really opened our eyes to be grateful for our health and wellness.

BTW- we just renovated the kitch/dining room area so it can double as a studio...putting up a three wall track system for backdrops when I get home! Wohoo! How goes shooting for you???

jnuts

03-31-2008, 05:57 PM

Quick thread jack: What level(s) are you having done? I've had C4 through C7 done with 1 redo over the last 12 years.
End Thread jack

C5-6... I'm pretty sure it's a bone/plate thing. Will find out more later this month. Either way, it sucks that it has come to this!

jnuts

03-31-2008, 06:06 PM

What the heck j ... no fun at all. I did not know you were dealing with something near chronic like this. It has really opened our eyes to be grateful for our health and wellness.

BTW- we just renovated the kitch/dining room area so it can double as a studio...putting up a three wall track system for backdrops when I get home! Wohoo! How goes shooting for you???

A studio would be so nice! I haven't been doing much shooting of people lately. Work and the damn neck makes it hard to lug the camera and the lenses I like around. The only sports shooting I'm doing this season is my daughter when she's at a horse competition.

Since I'm about to be laid up for a month or so I plan on investing some time in messing with a 35mm adapter on a Canon HV-20 video camera.

Big Sky's Bride

04-02-2008, 03:54 AM

READY FOR THIS MMMMMEGA POST!

Date Wed 12 Mar08

Cardio
Running – Fairgrounds + Babe Ruth loop
25 min @ 7 mph

Weights LOL!
Arms & shoulders
2 x painting kitchen/dining room ceiling
1 x paint one wall
1 x move the fridge back

Low back
1 x sweep & mop

Other
Rest – 5 hrs
Stretching - skipped ! oops!
Neck Rehab - 3 x 10 x Exercise 1
Note to self – good solid run, felt good considering being tired
Mood – good
Result fr last w/o – nothing to report

Also, went in for a deep tissue massage – my first ever professionally. Wow!
P.S. She mentioned that I should ice my shins as they are quite sore to the touch. Sore shins: this will slow my running down which makes me want to cry! I love running!

Diet
B: ½ cup cottage cheese
S: ½ egg, sausage, gravy wrap
L: ½ egg, sausage, gravy wrap
S: poptart (smores!), turkey pepperoni, provolone, nut thins (crackers)
D: lunchmeat
S: lunchmeat, cottage cheese
Caleries: not calculated

Suppliments
Glucerell
Reliv

Date Fri 14 Mar 08
Cardio
Running – Fairgrounds
20 min @ 6 mph

Weights
Abs
Side extension bend over top of incline bench = incline obliques
Each side
1 x 50 x BW w/u
3 x 25 x BW (BW = body weight)
3 x 25 x 15#

V-ups
3 x 25 x BW

Back
3 x 25 x 45# bent over rows ? name???

Other
Rest –
Stretching - 10 min
Neck Rehab - 2 x 10 x Exercise 1
Shins - 1 x 15min x ice cups each leg

Diet
Not recorded

Suppliments
Not recorded

Date 17Mar 08 Mon

Cardio
w/u 8 min shared bw bike, row, jog

Weights
lunges
1 x 20 x 24# each leg
2 x 20 x 50# each leg

Other
Rest – not enough
Stretching - 15 min focus: legs
Neck Rehab - not recorded
Shins – 1 x ice bag x 15 min each leg
1 x ice cup x 15 min each leg

Diet
Not recorded

Date 18Mar 08 Tues

Cardio
None

Weights
Fast paced circuit!

Isolated DB Curls
1 x 30 x 5# w/u each arm
1 x 20 x 10#
1 x 30 x 10#

Triceps DB Extension
1 x 30 x 3# w/u each arm
1 x 20 x 5#
1 x 30 x 5#

Opposite Arm to Leg lift in a push up Position
2 x 12 x BW

Bench
1 x 30 x 45#
1 x 30 x 55#
1 x 30 x 60#

Overhead Press
3 x 30 x 20# (10# in each arm)

Upright Rows
2 x 12 x 45#

Other
Rest – Not enuf!
Stretching - 10 min
Neck Rehab - Not recorded
Shins – 1 x icebags x 20 min
Note to self – Very fun class to join, will be working out with them again!
Mood – Excited to be pushing ahead, so excited about being able to bench again after 7 years!
Result fr last w/o – not recorded

Diet
Not recorded

Suppliments
Glucerell probably

Date 20 Mar 08 Thurs

Cardio
Stationary Bike
1 x 10 min x level 2

Weights
sled for each: legs, shins, calve raises
1 x 20 x 90# w/u
1 x 20 x 140#
1 x 20 x 190#
1 x 10 x 240#
1 x 6 x 290#
1 x 30 x 140#

Galileo Ham machine each leg
1 x 20 x 85# w/u
1 x 20 x 95#
1 x 10 x 105#
1 x 20 x 85#

Squats (easy for neck injury)
1 x 12 x 50# w/u
1 x 10 x 70#
1 x 8 x 80#
1 x 6 x 80#
1 x 4 x 100#
1 x 10 x 110#
1 x 12 x 80#

Hungarian Squats (One legged squats with body weight on big foam pad)
Each leg
1 x 10 x BW
1 x 8 x BW
1 x 6 x BW

Other
Rest – not enough
Stretching - 20 min focus: legs
Neck Rehab - 3 x Exercise 1
Note to self – loved working out with this class! Fun! Enegizing! Fast paced!
Mood – Great
Result fr last w/o – Not recorded

Diet
Not recorded

Suppliments
Glucerell
Mineral Oil
Vit D
Relive

Date 21Mar 08 Friday

Cardio
Stationary Bike (level 1-5)
1 x 10 min x level 2 w/u
1 x 25 min x level 3.5

Weights
Abs
Obliques on incline bench with full extension over edge - each side
1 x 20 x BW w/u
1 x 20 x 10# DB
1 x 20 x 15# DB
1 x 40 x BW w/d

Plank from toes and elbows
1 x 90 sec x BW

Back – Bent over rows (is that what it is called?)
1 x 10 x 45#
1 x 20 x 45#
1 x 30 x 45#

V-Ups
1 x 10 x BW
1 x 20 x BW
1 x 30 x BW

Obliques – DB lean to side standing- each side
1 x 20 x 20#
1 x 20 x 25#
1 x 20 x 30#
1 x 30 x 20 #

Other
Rest – not enuf
Stretching - ? min
Neck Rehab - 2 x 10 x Exercise 1, plus visit to neck specialist

Diet
Not recorded

Suppliments
Glucerell
Fish Oil
Mineral Oil
Vit D

Date 22Mar 08 Sat

Cardio
Outdoor Running
1 x 4 miles x 6 m/h
Hauser to Benton loop

Weights
none

Other
Rest – better!
Stretching - 0 min
Shins – 1 x icecups x 15 min x each leg

Diet
Not recorded

Date 25Mar 08 Tues

Cardio
1 x st. bike x 40 min x hard!
Peddling both forwards and backwards alternating. Rests for abs intermittently

Weights
Abs some with short rests inbetween
V-ups x 10 min
Planks front x 10 min
Planks sides x 10 min x each side

Exercise Ball
Front and sides for 10 minutes each
V-holds x 10 min
V-holds + straddle x 10 min

Other
Rest – better
Stretching - 10 min
Neck Rehab - 3 x 10 x Exercise 2

Date 26 Mar 08 Wed

Cardio
Skiing at Big Sky Ski Resort! Oh YA Babee!
7 x ski run x fun!

Weights
none

Other
Rest – not enuf!
Stretching - 15 min
Note to self- excited about being in shape, I was not winded nor did I fell like this was much of a work out.
Had to be super careful and cautious to not reinjure neck!

Diet
Not recorded

Date 27 Mar 08 Thurs

Cardio
1 x 45 min x spin class (with SGT Marshall!)

Weights
None

Other
Rest – better!
Stretching - 1 x 1 hr x Vinyasa Yoga ,
plus 1 x 15 min after spin class
Note to self – first ever spin and yoga classes!
Mood – great!

Diet
Not recorded

Suppliments
Not recorded

Date 30 Mar 08 Sat

Cardio
Treadmill
1 x 10 min x 6 m/h w/u
1 x 29 min x 8 m/h x 1-4 level incline changing ( with 60 sec rests every 4 min)
1 x 1 min x 10 m/h
1 x 5 min x w/d

Wieghts
Triceps
Bench Dip
3 x 20 x BW

Bench ½ dip
2 x 20 x BW

Prone BW Triceps Extension (level 1-5)
2 x 20 x BW x level 2

Biceps each arm
DB
2 x 20 x 12#

EZ Curl Bar
3 x 10 x 40#

DB Curl – Isolated
1 x 10 x 20 # each arm

Other
Rest – not enuf
Note to self – not enuf food power to finish with a great lift, ran hard today! Almost threw up several times!
Also, I am fitting back into shorts that I thot I would never wear again!

Diet
Not recorded

Suppliments
Not recorded

Date 31Mar 08 Sun

Cardio
None

Weights
None

Other
Rest – 9 hours!!!
Stretching - min
Neck Rehab - Exercise 2
Note to self – hot tub day! mmmm…so nice
Mood – happily in love
Result fr last w/o – a good dull sore all ova body

Diet
B: 2 home made gourmet egg-sausage-only muffins, topped with salsa, ricotta cheese and Colby cheese
S: Missed
L: Wrap = ricotta cheese, munster cheese, low carb med wrap, fresh mushrooms and asparagus, salsa, salt, pepper and ginger
S: missed
D: pb&j low carb wrap, raisen nut cereal
S: skipped
Caleries:

Suppliments
Glucerell
Reliv

Date 31Mar 08 Mon

Cardio
None

Weights
10 min w/u on bike easy

Sled
1 x 20 x 90# w/u
1 x 10 x 160#
1 x 10 x 220#
1 x 10 x 270#
1 x 10 x 290#
1 x 4 x 290#
1 x 20 x 160#

Leg Extention (both legs together)
1 x 12 x 70#
1 x 10 x 90#
1 x 10 x 110#
1 x 10 x 130#
1 x 20 x 100#

Hams Machine AKA Galileo each leg
1 x 12 x 70#
1 x 10 x 90#
1 x 10 x 110#
1 x 10 x 130#
1 x 20 x 100#

Other
Rest – 4 hrs
Stretching - 15 min
Neck Rehab - 2 x 10 x Exercise 2
Note to self – Leg workout was an good increase in weight from the last one
One spot on my low back still hurts?? Wrist feeling great, shins much better
Shins - 1 x bag of ice x 40 min each leg, 1 x cup of ice x 10 min each leg
Mood – tired and slowish, but eager to work out
Result fr last w/o –feel a good soreness in arms

Diet
B: 1 cup cottage cheese
S: missed
L: pepperonis, cheese, nut thin crackers
S: 1 all fruit leather, 4 pizza pods
D: ½ slice of greasy Costco pepperoni pizza
S:
Caleries: Not caculated

Suppliments
Glucerell
Fish Oil
Mineral Oil
Vit D
Reliv

Date 1Apr08

Cardio
40 min on stationary bike
5 min jumping jax

Weights
Abs
1 x 10 min x Ex. ball sit-ups
1 x 10 min x Ex. ball obliques right side
1 x 10 min x Ex. ball obliques left side
1 x 10 min x v-ups
1 x 10 min x plank right side w/ 5 sec rests b/w minutes
1 x 10 min x plank left side w/ 5 sec rests b/w minutes
1 x 10 min x v-hold w/ 5 sec rests b/w minutes
1 x 10 min x 20# DB standing obliques right side no rest
1 x 10 min x 20# DB standing obliques left side no rest
1 x 10 min x 5# bent leg roll to side right side no rest
1 x 10 min x 5# bent leg roll to side right side no rest

Other
Rest – 4.25 hours + 45 min nap, 30 min nap, 3 hour nap = 8.5 hrs! yes! My goal!
Stretching - 0 min….bad girl!
Neck Rehab - 2 x 10 x Exercise 2
Note to self – abs felt good, bike was a good effort but couldn’t get that real good cardio feel. Maybe it is because the bike is sticky…it is from the eary 80s..It is old and ghetto! But free! New goal: earn some extra $ and buy a new one…eventually. I set it in front of my TV so I can feel productive about exercise when I cant tear myself away from the tube!
Mood –Great! Happy! Motivated! And in love!
Result fr last w/o – legs are a good sore, low back is a bad sore

Diet
B: sausage breakfast pizza (not greasy)
S: missed
L: missed
S: pepperonis, and cheese, and nut crackers
D: 100% turkey burger w/ swiss cheese, eggs w/ salsa
S: skipped
Caleries: goal: get on fitday.com and start calculating by Sunday

Suppliments
Glucerell
Mineral Oil
Vit D
Calcium
Reliv

Big Sky's Bride

04-02-2008, 03:57 AM

Are you done with her yet lol we want her back!!!!

THANKS! I was having withdrawals from my new set of friends...i think i can get back on reading and posting threads now!

Big Sky's Bride

04-02-2008, 04:13 AM

Genevieve- :ily:

Big Sky Guy...this Bride adores and cherishes you!
:ily: too.... forever and a day!

Big Sky's Bride

04-05-2008, 07:20 PM

My goals:One month check in since I first posted goals.

To work out consistently
This has been very successful for me, especially considering the busyness of my schedule and my husband out of the country. I am happy with my progress.

Moving Ahead:
1. I will commit to specific workout times by writing them each week in my calendar.
2. I will find one thing that I can go without that would allow for more time to w/o.
3. I will attend one class at the club each week (ex. spinning, yoga, etc.)

To build muscle
It appears as if I have put on muscle, but I did not take photos one month ago to compare to. I have increased the amount of weight that I can lift. I did take photos 6 months ago and can compare to that. I will try to post them side by side.

Moving Ahead:
1. I will take comparison photos using the same outfit.
2. I will built a contact sheet comparing new photos to old photos.
3. I will as how to use protein to help.

To increase metabolism
This sees to have increased. I feel comfortable with my progress. I have also gone to eating 6 meals a day and this has helped.

Moving Ahead:
1. I will continue to lift.
2. I will each first thing in the morning.
3. I will stop missing meals.

To loose body fat
1. I will get test once each month and post comparison
2. I will keep carbs in middle of the day
3. I will ask how to work on belly fat.

To increase flexibility
I a now able to reach down flat with my legs in a pike. Definite improvement here. Next goal to reach flat in a straddle. I have stretched more than I have in 10 years but need to increase it more.

Moving Ahead:
1. I will stop 5 minutes earlier each workout to provide time to stretch.
2. I will stretch at home while watching TV
3. I will stretch while in the hot tub.

To compete (running? lifting? soccer?)
I am signing up for the biggest state race: The Govenor’s Cup Race. I haven’t decided on 5K, 10K, relay marathon or bike yet.

Moving Ahead
1. I will sign up for one event between now and August.
2. I will research things to participate in.

To stay injury free (I am nursing a gimp wrist from screwing up a clean,
over-sore shins from too much jump roping, and..whiplash from biffing it on the ski hill a year ago.)
All injuries have improved somewhat.
However, I have added a new one: one spot on my spine in my low back. How??? Why??? Mystery pain..It might be from the sled machine. I have started using thick pads to help.

Moving Ahead:
1. I will ice shins once each day.
2. I will go to neck specialist 2/month.
3. I will get a cervical MRI by April 25th.

Big Sky's Bride

04-05-2008, 07:25 PM

Date 02Apr08 Wed:hi5:

Cardio
None

Weights
None

Other
Rest – 3 hours
Stretching - 0 min
Injury - Neck: Exercise 2
Wrist: Almost healed! Still wearing brace during w/o
Low back: good today
Shins: no icing today
Note to self – wanted to excer, but had meetings and appts.
Mood – frustrated with no time to excer
Result from last w/o – light soreness

Diet
B: 1 sausage pattie
S: 1 cheddar cheese stick
L: mmmm…mexican! Ameliano’s! 1/3 of a shredded beef chimichanga, small bit of rice and beans, 1 medium diet soda

Suppliments
Glucerell
Fish Oil
Mineral Oil
Vit D

Date 03Apr08 Thurs:hilarious:

Cardio
30 min x stationary bike x med to medium hard

Weights
Biceps :
DB Curls (each arm)
1 x 30 x 5#
1 x 20 x 10#
2 x 10 x 20#
1 x 30 x 10#

Olympic Bar Curls
3 x 5 x 45#

Triceps:
Lying DB kickback (arms together)
1 x 30 x 10#
1 x 20 x 15#
1 x 15 x 20#
1 x 15 x 25#
1 x 30 x 15#

Incline dips on squat rack (level 2)
1 x 10 x BW
2 x 20 x BW

Abs:
Planks
1 x right side x 60 sec
1 x left side x 60 sec
1 x middle x 60 sec

V Hold
1 x side to side motion x 30 sec.

Date 05Apr08 Saturday :chicken:

Cardio
Treadmill with 1 minute rest in between sets
1 x 5 min x 6 m/h w/u
1 x 4 min x 7 m/h
1 x 4 min x 8 m/h
1 x 4 min x 9 m/h
1 x 4 min x 10 m/h
1 x 10 min x 8 m/h
1 x 15 min x 6 m/h
Distance: 5 + miles

Weights
Abs:
Tuck bar
1 x 15 x BW x pike
1 x 20 x BW x pike
1 x 50 x BW x pike

Inclined sit ups
2 x 10 x 25#

Bosu Ball Stability Oblique Twist
3 x 30 x 8# med ball

V-ups balance on Bosu ball
2 x 10 x BW
1 x 15 x BW

Pull up bar – hanging all the way up to a high V
3 x 5 x Shoe weight…LOL!

Olympic Bar Twist (each side)
1 x 20 x 45#
1 x 15 x 55#

Back:
Isolated Drops
1 x 10 x BW
1 x 10 x 5 count hold x BW
1 x 10 x 10 count hold x BW

Bent Over Row
2 x 10 x 25#

Mts Row Machine
2 x 10 x 30# in each arm

Other
Rest – 8 hrs
Stretching - 20 min
Injury - Neck: Exercise 2 Used tens unit
Wrist: feeling great
Low back: in bad shape on the isolated spot, really ached after stretching, 1 x 20 min x ice bag
Shins: Mild tenderness, 1 x 15 min x ice cup
Note to self – excellent run, felt strong , felt good. My body ached from sleeping and my neck is super stiff today. Not happy about that.
Mood – overall good, but caught some news while on treadmill, scary Iraq stuff!
Result from last w/o – Arms a good sore, still feel a little good sore in legs.

Diet
B: ½ plain rice cake
S: 1 apple granola breakfast bar
L: 2 eggs scrampled, 3 slices meat, 1.5 slices cheese, 2 choc chip muffins, 1 tbls pb

Suppliments
Glucerell
Fish Oil
Mineral Oil
Vit D
Vit C

Goals:
Worked harder on stretching today. Motivated to put time and effort into this!
I have also done better at attending to injuries with ice, etc

04-06-2008, 11:47 AM

excellent goals.... I want to see pics of the kitchen!

takniteasy

04-10-2008, 10:15 PM

Moving Ahead:
1. I will ice shins once each day.
2. I will go to neck specialist 2/month.
3. I will get a cervical MRI by April 25th.

I'm glad to see you are getting this done. It will give some peace of mind knowing what is going on and perhaps some alternative treatments to get you healed and pain-free.:rose:

Big Sky's Bride

04-20-2008, 02:08 AM

Date 7Apr08 :hyper:

Cardio
30 min bike med to med/hard

Weights
squats
1 x 30 x 45#
1 x 20 x 95#
1 x 10 x 145#
1 x 20 x 115#

Lunges – the following for each leg
1 x 10 x 30 # short step
1 x 10 x 30 # medium step
1 x 10 x 30 # long step
1 x 10 x 40# short step
1 x 10 x 40# medium step
1 x 10 x 40# long step

Date 8Apr08 Tues :weightlifter:

Cardio
1 x 10 min x jump rope
1 x 15 min x st. bike

Weights
abs
1 x 10 min x 12# x exc. Ball forward sit ups
1 x 8 min x 12# x exc. Ball left side oblique
1 x 9 min x 12# x exc. Ball right side oblique
1 x 5 min x BW x right, left, right, left plank
1 x 5 min x BW x V-Ups
1 x 9 min x BW x laying bicycle
1 x 8 min x BW x curl up and send toes up to ceiling
1 x 9 min x 6# x Russian twist right side (bent knees)

Other
30 min stretching!! Yaaaaa me!
1 x 15 min x ice cups for shins

Date 9Apr08 Wed :coolugh:

Cardio
1 x 10 min x run w/u
1 x 20 min x run on track
Total of 3 miles: 1 mile w/u and 2 miles jog curve, sprint straights

Weights
bench
1 x 10 x 45#
1 x 10 x 55#
1 x 10 x 65#

Plank Drag
4 x 50 ft x BW straight plank from pointed toes

Other
25 min stretching

Big Sky's Bride

04-20-2008, 02:10 AM

:wavey2:I have iced my legs most days for my tender shins by stopping in the training room on my way back to class from working out on my prep hour in the weight room.

I have been taping the bags of ice to my legs at the start of my next class period and then teaching students for about 15-20 min and taking a break to remove the bags. Once I get home I am always too busy with kids and sports and mail and chores to ice so this has been a fabulous solution. The students call me peg leg, but otherwise seem sympathetic to my injuries. LOL!

I talked to the high school sports trainer yesterday and he gave me some pointers on icing injuries and shin splints. He said that I am most likely striding too far when running and, especially when I get tired, I am not properly pulling me leg back under me in a stride therefore landing on my heals causing stress to my shins.

I did not think to check with him on some of my injuries. I am glad that I did so I can curb some of these problems. I will stop by to chat with him more often for help and feedback.

I am also so fortunate to have access to such an awesome training room during my workday. It is usually locked when I am in that area, but there are two teachers nearby that will let me in to get ice.:treadmill:

Big Sky's Bride

04-20-2008, 02:12 AM

I am eager to be able to read threads and post more consistently. I am just so maxed out with time and responsibilities! Things should slow down in about two weeks hopefully. At least enought to read and post every other day rather than every other week! I HATE being this busy! :puke:

However, this is the first time in 15 years that I haven't let my workouts go because of being too busy! I owe some of that motivation to posting my workouts. I push harder and w/o some days because I know that I am keeping track and posting what I am accomplishing.

Next goal: to post pictures of progress. I might try to take some tonight as it has been 6 months since my last set of pictures.:D

Big Sky's Bride

04-20-2008, 02:13 AM

excellent goals.... I want to see pics of the kitchen!

Good Idea...I will try to post those soon.

Big Sky's Bride

04-20-2008, 02:18 AM

I'm glad to see you are getting this done. It will give some peace of mind knowing what is going on and perhaps some alternative treatments to get you healed and pain-free.:rose:

The spine and joint therapist I have been seeing told me yesterday that there was no need to keep coming as she can not help me. I have not improved.

I am going to a surgeon on Monday and will ask him to write a script for an MRI. My low back is in trouble now too on one specific vertibre and it is spreading across my low back.

I am also ready to search for doctors in the NW region for help.

Thanks for your encouragement. It has helped a lot! I do not feel like an island here! Thanks so much.:roses:

Big Sky's Bride

04-27-2008, 01:18 AM

Date 14Apr08 Monday :hyper:

Cardio
30 min of Stairstepper- tough and fast paced

Weights
Lunges
3 x 10 x 30# each leg short step
3 x 10 x 30# each leg med step
3 x 10 x 30# each leg long step

Note: business trip , traveling and working out at hotel.
No weights in w/o room! So I used a big rock for weight that I found in the courtyard!

Date 15Apr08:hyper:

Cardio
1 x 35 min x Run - fast pace!

WeightsAbs
3 x 10 x BW x V- Ups
3 x 10 x BW x leg lifts
3 x 10 x 20 # x sitting side to side
3 x 10 x 20# x v-up side to side

Note: Still on business trip and working out at hotel. No weighs in w/o room so I used a big rock for weight that I found in the courtyard.

Date 16Apr08:hyper:

Cardio
1 x 30 min x st. bike

Weights
None

Date 18Apr08 Friday:hyper:

Cardio
4 mile run (Hauser to Benton and Overlook loop) medium pace with neighbor

Weights
Bench
2 x 20 x 45#
3 x 10 x 55#

Chest Machine
2 x 10 x 20# Abs

Abs
3 x 20 x BW x V- Ups
3 x 20 x 25# x inclined bench sit ups
1 x 20 x 25# x DB obliques each side
2 x 10 x 45# same
3 x 20 x BW x V-Ups
1 x 20 x 10# V-Up side to side twist
2 x 20 x 25# same
2 x 10 x 70# x olympic twist
2 x 20 x BW x inclined tuck and point toes to ceiling and then lower to a leg lift

Back
Stretch 2 x 10
3 x 20 x BW x Flat lifts

Date 22 Apr o8 Wednesday:hyper:

Cardio
1 x 30 min x stationary bike hard

Weights
Lunges
1 x 20 x 10# Wide Step
1 x 40 x 10# “
1 x 20 x 10# Medium Step
1 x 40 x 10# “
1 x 20 x 10# Small Step
1 x 40 x 10# “

1 x 10 x 100# x Galileo (Ham) Machine Each Leg
1 x 10 x 110# x same
1 x 10 x 120# x same

1 x 10 x 100# x Leg Extension Each Leg
1 x 10 x 110# x same
1 x 10 x 120# x same

Date 23 Apr o8 Thursday:hyper:

Cardio
1 x 30 min x stationary bike hard

Weights
Arms
1 x 30 x 7# DB Curl Each arm
1 x 50 x 7#
1 x 20 x 12#

2 x 20 x 7# DB Tricep Extension Each Arm
1 x 10 x 12#

3 x 10 x 7# Shoulders forward extension

1 x 10 x 50# Tricep Pulldown
1 x 15 x 50#
1 x 10 x 80#

1 x 5 x 45# Olympic Curl
1 x 8 x 45#
1 x 5 x 45#

1 x 20 x 30# Shouder Side Extensions
1 x 20 x 40#
1 x 10 x 50#

Date 25 Apr o8 Saturday:hyper:

Cardio
1.25 Hrs running x 7 m/h

Weights
None

Stretching : 10 minutes

Note: Out of town again. This time 4 hours from home for my son’s soccer game. I was able to get a workout in by running around the soccer complex during the time the team was warming up for their games. I could not find any boulders to use for a weight workout like I did at the hotel for the business conference, but I was happy with the workout. Plus it was freezing here! Cold and damn windy so this warmed me up!!!

Big Sky's Bride

04-27-2008, 01:21 AM

I went in for an MRI on Thursday April 24 for my neck injury (February 22, 2007). I will meet with the doc on Friday May 2 to see the results. Then make a decision on what to do next.

04-27-2008, 09:56 AM

I think it is cool that you are finding ways to get your workouts in!!!!!

:Rawk:

Big Sky's Bride

05-01-2008, 01:39 AM

Date 27 Apr o8 Sunday:angel:

Cardio
non

Weights
4 hours x Yard work!!!! LOL

Date 28 Apr o8 Monday:bash:

Cardio
30 min x stationary bike
3 ½ mile run @ 6 m/h flat :Hauser to Benton Loop

Weights
Abs
Incline Side Obliques
1 x 20 x BW Right Side then Left Side
2 x 30 x BW “

Incline Sit Up
1 x 30 x BW
1 x 30 x 25#

Squat
1 x 20 x 45#
1 x 20 x 65#
1 x 20 x 75#
1 x 20 x 85#
1 x 15 x 95#

Stretching : 10 minutes

Note: VERY fatigued today!! So hard to do anything!??

Date 29 Apr 08 Tuesday:weightlifter:

Cardio
None today

Weights
Abs
Inline sit up
1 x 20 x 10#
2 x 20 x 25#

Hanging Pike Raise
3 x 20 x BW

V-Up Side to Side Oblique
3 x 30 x 10#

Toes to sky, lower straight down
2 x 20 x BW

Back
Laying Back Raise
2 x 20 x BW

Rows
3 x 20 x 45#

Lat machine
2 x 10 x ???#

Bench
1 x 20 x 45#
3 x 10 x 55#
1 x 10 x 65#

Stretch
20 min

Tweak

05-01-2008, 10:33 AM

V ups to side obliques sound SO FREAKING HARD. V ups are such a bitch as is!!

Raina

05-01-2008, 11:00 AM

I'm pretty sure if I tried a V up to the side I'd just tip over a lot and end up laying on the floor getting an ab workout of laughing.

Looking good and I hope your appt goes well tomorrow!

Big Sky Guy

05-07-2008, 04:55 PM

I'm pretty sure if I tried a V up to the side I'd just tip over a lot and end up laying on the floor getting an ab workout of laughing.

Looking good and I hope your appt goes well tomorrow!

This is exactly what I do when V-ups to the side are attempted...laugh a lot!

takniteasy

05-07-2008, 06:07 PM

I went in for an MRI on Thursday April 24 for my neck injury (February 22, 2007). I will meet with the doc on Friday May 2 to see the results. Then make a decision on what to do next.

^^^Update?

Big Sky's Bride

05-11-2008, 01:39 AM

Update on neck:

The MRI that I had on April 24th showed a tiny "buldge" (terminology???) in one spot. The surgeon said that the results did not show a need for surgery.

He made an appointment with a specialist to help with the recovery process for no- surgery-needed injuries.

The earliest appointment available is on June 3rd (if I can talk a coworker into covering for me so that I can go to it ... I am out of sick leave....an out of favors!!).

In the mean time I am using the TENS unit and doing excercises.

05-11-2008, 08:56 AM

Big Sky's Bride

05-20-2008, 01:04 AM

ouch, any buldge whether big or small SUCKSSSS.

What do you think their treatment will be?

I will see another doc on June 3rd to find out more. I have been told that not much can be done. I am feeling better this week.

Thanks for asking.

Big Sky's Bride

05-20-2008, 01:06 AM

Date: Monday May 19, 2008

Cardio: None

Weights: Arms

DB Curls
1 x 20 x 5# Each arm
1 x 20 x 10# "
2 x 10 x 20# "
1 x 2 x 25# "
1 x 20 x 20# "

Ticep DB extention
2 x 10 x 5#
2 x 10 x 10#
1 x 30 x 5#

Note: feeling very fatigued....no fun!

Big Sky's Bride

08-30-2008, 12:26 AM

August 25, 2008:rofl:
Monday

Bike to Blue Cloud with daughter M'Rya on trailer bike and then to Middle School with empty trailer bike for opening ceremonies for the school year.
4 miles to Blue Cloud and then 6 miles to Middle school.
Then biked to District Office = 1 miles and to my work place = 3 miles.
Bike home = 3 miles.
Total miles = 17

I will have to check miles with my car to verify...these is our best estimates.

August 26, 2008:rofl:
Biked to Blue Cloud Ranch with M'Rya on trailer bike and then to work with empty trailer bike attached.
4 miles minor up hill to Blue Cloud and 7 miles to work mostly downhill and 3 miles uphill back home.
Total estimated miles = 14

August 27, 2008:rofl:
Wednesday
Bike to and from work. 3 miles. Uphill home. Downhill there.
This is my day to bring coffee to my groupies at work...I had to carry the coffees in a tray in the bottom of a garbage sack the coffee shop gave me because I was on my bike...LOL! It worked. Hahahaha! My buddies were so happy to get thier coffee the first day back with students.

August 28, 2008 :rofl:
Thursday
Spinal Extension
1 x 10 x 40#
1 x 10 x 60#
1 x 10 x 70#

Assisted Chin-up
3 x 5 x 70#

Assisted Bar Dips
3 x 5 x 70#

Triceps Press Down
3 x 10 x 30#

Lat. Pull Downs
1 x 10 x 30#
1 x 10 x 40#
1 x 10 x 50#

Abdominal/Trunk Curl
2 x 10 x 10#
1 x 10 x 20#

Seated Leg Press
1 x 10 x 72#
1 x 10 x 84#
1 x 10 x 96#

Military Press
1 x 10 x 20#
2 x 10 x 30#

Calf Raiser
1 x 10 x 30#
1 x 10 x 40#
1 x 10 x 50#

Chest Press-Bench Press
1 x 10 x 24#
1 x 10 x 36#
1 x 10 x 48#

Quad Extension Machine
2 x 10 x 50#
1 x 10 x 72#

Hamstring Curl
2 x 5 x 20#
This one hurts wrong…I wont do this machine anymore.

Low Row Station
1 x 10 x 80#
1 x 10 x1000#
1 x 10 x 120#

Biked to work and home
6 miles
Down hill there
Up hill home

Medium Pace

August 29, 2008:rofl:
Friday

Focus: Abs
Fitness Room

Elevated leg raise
1 x 12 x BW
2 x 20 x BW

Oblique Planks
1 x Right Side x 30 sec
1 x Left Side x 30 sec
2 x Right Side x 45 sec
2 x Left Side x 45 sec

Oblique Pull
1 x 20 x 30#
1 x 12 x 70#
1 x 12 x 80#
1 x 12 x 90#

Ab Trunk Curl
1 x 30 x 25#
1 x 12 x 5#
1 x 12 x 15#
1 x 12 x 20#

Bike to a from work
3 miles each way
Uphill home
Down hill there

Started a new school year...just getting back into a routine. Not totally outa shape...but not at the top of my game. Feeling excited for renewed energy and focus on working out.

Hidngod

08-30-2008, 12:38 AM

Welcome back at it.
I'm not a big fan of the Leg extension or hamstring Curl machines. I haven't been a ble to find one yet, where the geometry fits my leg.
If they have different makes of machines for the hamstring curls, that may fit you better.

NWMUSCLE

08-30-2008, 02:56 AM

Good luck with your goals and glad to see ya back at it here!
Take care and say hey to your man for me!:bunny::cupcake:

08-31-2008, 09:11 AM

HELLOOOOOO!!!!!!!!!!!!!!:roses:

ViRTuouS

09-05-2008, 09:05 AM

:bump:

Updates?

:anyone:

Big Sky's Bride

11-03-2008, 12:14 AM

I start working out again tomorrow after a 10 day medical sebatical. :banana:

matt1990

11-03-2008, 12:25 AM

WooT! Go BSG's Wifey! WOoT WooT!

MatT~

slimm26

11-03-2008, 09:47 PM

:woot: Welcome back!

Big Sky's Bride

11-04-2008, 12:14 AM

Hey thanks for the welcome!:jumpjoy:

Big Sky's Bride

11-04-2008, 12:21 AM

Monday November 3, 2008

First day back after a 12 day medical timeout.

AM workout
Focus: legs

5 Sets

15 x R leg x L leg x short lunge
15 x R leg x L leg x medium lunge
15 x R leg x L leg x long lunge
No rest between lunge lengths, but short rest between sets. So 45 lunges per set.

I usually use dumbbells and rest every 20 lunges, but my upper body cannot support weight yet.

I wanted to stop after 3 sets, but I went 2 more sets.

My legs felt the workout. They are shaky. And doing stairs are unstable. Yeah! I love it!

Lunchtime Workout
Bike
20 minutes Spinning
Range between 25-75% effort
Forward and backward
With added side to side ab work while spinning

Can't run yet. Can't wait to run again!!!!

Overall good start. I did not overdo it whick is my habit. Good to be back.

Will workout (bike and abs) tomorrow while I watch Biggest Loser! :lol:

ViRTuouS

11-04-2008, 12:28 AM

Glad to have you back!!!

BTW, amazing story on taking risks!

:kiss:

slimm26

11-04-2008, 08:57 AM

You're easing back into it which is awesome! Listen to your body...if it's telling you NO NOT YET! Listen! It will come back in time. At least you're being productive at the gym...it'll all come back...just take it one day at a time. :rose:

dubdubs

11-04-2008, 09:26 AM

OMG so nice to see you on here.

I love your pics lol.

and kill that spinning woman :heart:

11-04-2008, 10:08 AM

Great job getting back into it!!!!!!

Big Sky Guy

11-06-2008, 12:01 PM

Being a good hubby here...Gen is on her way to see the Doc and get a look at everything 16 days post-op. So far all is well with the gurls :elephant:

11/5/08
4 sets 20 V-ups
4 sets 20 oblique twist per side

1 mile walk at a good pace...still no running :tear:

Hidngod

11-06-2008, 12:10 PM

Big Sky's Bride

11-10-2008, 11:51 PM

Glad to have you back!!!

BTW, amazing story on taking risks!

:kiss:

Thanks :heart:

Big Sky's Bride

11-10-2008, 11:52 PM

Big Sky's Bride

11-10-2008, 11:54 PM

OMG so nice to see you on here.

I love your pics lol.

and kill that spinning woman :heart:

Thanks! Good to be back. This first and then I will get back on the board with my photographer's group also. I am way behind on my homework there.

:clap:

Big Sky's Bride

11-10-2008, 11:58 PM

Great job getting back into it!!!!!!

Hey there CK!

Big Sky's Bride

11-11-2008, 12:00 AM

:cheer: It's something. And more than many people do.

Thanks!:jumpjoy:

Big Sky's Bride

11-11-2008, 09:48 AM

Tues November 4

Short medium paced bike (stationary)

Wed November 5

See earlier post by BSG :heart:

Thursday November 6
I cant remember

Friday November 7
Brisk 40 minute walk
Squats wih just the bar
5x30 reps

Saturday November 8
60 minute stationary bike on Random level 8 or 9

Sunday November 9
Nothing

Monday November 10
45 minute Walk (Very fast pace-as fast as I could without running)

Felt AWESOME!

Lunges
1x20xeach legxshort, medium and long stride
1x20xeach legxshort, medium and long stride backwards
3x10xeach legxshort, medium and long stride x 20 lbs in dbs

lots of stretching

takniteasy

11-11-2008, 09:56 AM

Awesome job! Glad to see you getting back into training. How's the neck treating you?

Big Sky's Bride

11-15-2008, 01:26 AM

Big Sky's Bride

11-15-2008, 01:32 AM

Tuesday November 11

3 hours of various involuntary upper body and back flexes while I had my lower back tattooed :lol:

They need to definitely make a smiley with a tattoo!

Wednesday-Friday

Nothing, sorry to say.

Mols

11-15-2008, 08:35 AM

Hey I never knew you were even on this board! Seems you have come a very long way and have some great determination! Oh and BTW im in love with your tattoos!! The detail is SO good!!

takniteasy

11-16-2008, 07:12 PM

Neck has been good. I notice that if I lift regularly and keep or increase upper boddy strength, then it does not bother me much, but on occassion.

I have backed off on upper body strenghtening since my surgery in Oct so I have noticed more neck pain.

It hurts tonight more than it has lately...we sat at the playoff football game, out in the cold for 2.5 hrs. The sitting on the bleachers and the cold = not a good mix for my neck.

How are you doing?

Doing well. The colder weather is giving me fits but I've been anticipating it, so its not as bad as in the past. Having all this hardware in the neck makes for a good barometer.:lol: And yes keeping yourself mobile definitely helps stave off stiffness and aches/pains.

Your tats are beautiful! Your artist did a spectacular job with them!

Big Sky's Bride

11-18-2008, 11:31 PM

Thanks Guys! I am loving the tattoo.

Monday November 17

Legs
2 x 20 x R x L x lunges x small, medium, large step
1 x 40 x R x L x huge step

2 x 10 x R x L x 20 lbs x s, m, l step

squat
1 x 20 x 45#
2 x 10 x 70#
1 x 30 x 45#

Machines
Quad
1 x 10 x 60#
1 x 10 x 70#
1 x 10 x 90#

Hams
3 x 15 x 20#

Stationary Bike
30 min spin bike random 20% to 75%

Tuesday November 18

Bike 45 minutes in 5 min segements, forwards, backwards, varied levels

Abs
2 x 8 minutes x ex ball full sit ups
1 x 8 minutes x ex ball pelvic tilts

1 x R x 8 minutes x 21# obliques
1 x L x 8 minutes x 21# obliques

2 x 8 minutes x v - ups w/ 3 second rests

Tired this week. Feeling a little on the sick side. :puke: But working out anyway.

Huge pounding headache :wallbash:today. But excited to be uping the weight anyway.

Big Sky's Bride

11-19-2008, 11:17 PM

Wednesday November 19

Arms
3 x 30 x 10# (each arm) x DB curls
3 x 30 x 10# (each arm) x DB overhead triceps

2 x 5 x 45# x two handed curl biceps

2 x 30 x 50# x machine pull for triceps

Abs
5 x 30 x BW x incline sit up varying focus spot

30 min on spin bike with varied levels and positions 30%-95% pace

Although very tired today(not getting to be early enough) , workouts went well. I am preparing for an photography exhibit in Longview WA so I have been extra busy.

I feel good about the weight I pushed around today, body took it well.
I am at a disadvantage still due to the disruption of the chest muscles. They tire easily and jump to pain quickly. So I am pacing myself to avoid injury. It has been just short of a month since surgery.

I will start running again after Thanksgiving :dinner: if things feel healed.

11-19-2008, 11:21 PM

hope your headache went away, workouts look great, and your tatoo looks amazing as do you!!!!!

Big Sky's Bride

11-20-2008, 01:10 AM

hope your headache went away, workouts look great, and your tatoo looks amazing as do you!!!!!

Thanks CK! :blush:

slimm26

11-20-2008, 09:28 AM

What did you do to your face chica????? lol

It looks like you're getting back on track!! Remember to listen to your body...take it one day at a time...you'll know when you're ready! :rose:

Big Sky's Bride

11-22-2008, 11:40 PM

You lika? I think the colors go nicely with my hat :)

Thursday November 20

Rest

Friday November 21

Legs

Squat
1 x 30 x 45#
2 x 10 x 65#
1 x 5 x 75#

Leg Machines
1 x 10 x 90# quads
1 x 10 x 100#
1 x 10 x 110#

3 x 10 x 40# hams

Sled
1 x 20 x 90#
1 x 10 x 140#
1 x 10 x 190#
1 x 10 x 240#

Cardio
Spin Bike 70-90%
30 minutes random long stretches
forward and backward

Great day! Felt very energetic which is unusual, especially on a Friday.
Very excited to workout and excited to be back in the gym and able to keep increasing the weight.:weightlifter:

Went to the highschool football game with the family Friday nite. BSG and I graduated from this school and now I teach there. They won thier 3 state champ title back to back. 3 years ago they came from behind in the 4th quarter to tie up and then won in the 3rd over time against the crosstown rival, then they won barely last year with a risky on side recovery kick, but this year they won without giving the fans a heartattack. It was fun.....but COLD! Brrrr.

slimm26

11-24-2008, 09:17 AM

Congrats on the football win!!!

You're really coming along in here...you're listening to your body and taking the proper steps to get back into it! You're doing awesome! Keep it up! :cheer: :flowers:

Big Sky's Bride

11-24-2008, 08:33 PM

Hey! Thanks for the encouragement! I appreciate the feedback. It makes me feel like I can do this.:sbt:

Big Sky's Bride

11-24-2008, 08:44 PM

Sunday November 24

25 minutes on the stationary bike
random
level 10

arms
Shoulders
Below with no rest
1 x 10 x 8# x frnt delt raise with neutral grip DB
1 x 10 x 8# x seated DB cleans
1 x 10 x 8# x overhead press DB

repeat above after a short rest x 3

Bicep
1 x 10 x 10# DB curl
1 x 10 x 50# bar curl
1 x 10 x 40# machine curl
repeat above after a short rest x 3

Tricep
1 x 10 x 10# DB press
1 x 10 x 8# knealing extension
1 x 10 x 60# machine
repeat above after a short rest x 3

Monday November 25
1.5 mile easy run

slimm26

12-02-2008, 09:54 AM

You CAN do this!!! 1.5 miles is an easy run??? I wish I could say that...lol My knees would fall apart!! I hope you enjoyed the holidays!! Keep it up! :rose:

Big Sky's Bride

12-02-2008, 08:59 PM

LOL...thanks!

Big Sky's Bride

12-02-2008, 10:19 PM

November 26 Wednesday
Squats
10 x Bar
10 x 65
5 x 85
5 x 105
5 x 115
1 x 135

Step Ups
3 x 15 x 25's each leg

Dodge ball with the kids!

November 29 Friday
45 min Treadmill at 6.5

November 30 Saturday
30 minute run at 7

DB Bench on Stability Ball
3 x 10 x 15#

Superset Pullups Bent Rear Delt Raise
3 x 10 x +90 on the assist, 3 x 10 x 10#

Cable Lateral Raise
3 x 5 x 30#

Superset DB Shrugs and Tri Extensions
3 x 10 x 25's and 3 x 10 x 15#

Wrist Roller
10 sets mixed roll ups

November 31 Sunday
2.5 Mile Run

December 1 Monday
AM Squats
10 x bar
10 x 85#
10 x 95#

Leg Extensions
10 x 100#
10 x 110#
10 x 120#

Ham Curls
10 x 50#
10 x 70#
10 x 80#

Bulgarian Split Squat
3 x 20# DB's x 10

30 Minute Bike 65% of full speed

PM 3 Mile Run (one mile at easy pace, 2 miles at 75% of full speed)

December 2 Tuesday
90 minutes variety of ab work mixed with stationary bike

ViRTuouS

12-13-2008, 12:52 AM

time for update!!

your last post of workouts look solid! good job!

plus you're runnin' like the wind! yay!!!

:cheer:

Big Sky's Bride

12-14-2008, 01:54 AM

Busted Again!

I will punish myself by running extra miles for not posting ... oh wait I like the runner's high! :lol:

Big Sky's Bride

12-14-2008, 02:27 AM

Dec 3 Wed
Bike 30 Min
Run 2 miles
Lift: Focused on Arms

Dec 4 Thur
Not Recorded

Dec 5 Fri
Not Recorded

Dec 6 Sat
Rest

Dec 7 Sun
30 Min run on treadmill

Dec 8 Mon
Squats
1x10x45#
1x10x25#
1x5x35#

Lunges
3x10x25#x small step
3x10x25#x medium step
3x10x25#x large step

Machine Quad Iso
1x10x100#
1x10x120#
1x10x130#

Machine Ham Iso
3x10x50#

Run 3 miles
Bike Stationary 30 Minutes

Dec 9 Tues
45 Minutes of Various Ab work
25 Minutes of Jump Rope
Above mixed together in 4-7 Min increments

Dec 10 Wed
Abs
V-Ups
3x20xBW
3x10x10# Recline Obliques Each Side
3x10x25# Sit Ups on Sloped Bench
3x10x55# Olympic Bar Obliques

Back
3x10x50# Bent Over Rows
+ More I did not record

Dec 11 Thurs
Arms
Shrugs
1x20x20#
1x10x25#
1x10x30#
Tricep Kickback
3x10x10# each arm
DB Isolation Curl
3x10x10# each arm

Machine Delt Lateral Raise
3x10x?#
Cable Curl
3x10x60#
Cable Push Down Rope
3x10x60#

DB Lateral Raise
3x10x10#
DB Curl
1x10x10#
2x10x20#
DB OHP
3x10x10#

2.5 Mile Run

Dec 12 Fri
4 mile Run Medium pace

Dec 13 Sat
Does stacking wood for 30 minutes in 10 below zero temperatures count as a work out?
Oh...and ab work...from laughing so hard at BSG's work Christmas party.

Big Sky's Bride

12-16-2008, 02:11 AM

Dec 14 Sun
Rest

Dec 15 Mon
Squat Bar Warm up
2x10x45#

Machine Quad
1x10x110#
1x10x130#
1x10x140#

Machine Hams
3x10x60#

Step Ups
3x10x 50# x R x L

40 Min stationary bike

Big Sky Guy

12-16-2008, 09:58 AM

Dec 14 Sun
Rest

Dec 15 Mon
Squat Bar Warm up
2x10x45#

Machine Quad
1x10x110#
1x10x130#
1x10x140#

Machine Hams
3x10x60#

Step Ups
3x10x 50# x R x L

40 Min stationary bike

You rested on Sunday.....you should have shoveled the driveway or sumthin :cuddle:

takniteasy

12-17-2008, 09:27 AM

Dec 14 Sun
Rest

Dec 15 Mon
Squat Bar Warm up
2x10x45#

Machine Quad
1x10x110#
1x10x130#
1x10x140#

Machine Hams
3x10x60#

Step Ups
3x10x 50# x R x L

40 Min stationary bike

Were those steps with 50# DBs?! I've done them with the 40s but it almost killed my legs doing it. Couldn't walk right for ~3 days.

Training looks good. How's the neck treating you these days?

Big Sky's Bride

12-19-2008, 11:04 PM

50# total
so two 25# DB

hands aren't strong enough to hold 40# for too long! :lol:

Big Sky's Bride

12-19-2008, 11:17 PM

Dec 16 Tues

45 Minutes of ab work 5-8 minutes at a time with
30 min of jump rope inbetween at 5-6 minutes at a time.

Dec 17 Wed

not recorded

Dec 18 Thurs

NOTHING! Damn!

Dec 19 Fri

40 min all body circuit in the fitness room a the high school
machines and free weights

cardio
15 minute of line dancing at the winter school assembly... :lol: !

12-20-2008, 01:40 AM

12-23-2008, 08:38 PM

MERRY CHRISTMAS!!!!!!!!!!!!

Big Sky Guy

12-24-2008, 09:32 PM

Logging for da Bride

Tread, 30 min run @ 6 to 7

BB Bench Press
65x10x5

DB Row
25x10x5

Superset DB OHP and Bent Lateral Raises
3 set of OHP 12x10, Bent Lateral Raise 5x10 (other pressing sapped all strength for the raises)

Superset DB Shrugs and DB Hammer Curls
3 sets of Shrugs 35x10, Curls 20x10

Rope Press Downs
60x10x3

Weighted Decline situps
+45 plate for 2 sets 10, +25 DB for 10 (had her change up the plate to the db to get the weight up higher on the chest :banana:)

Reverse Hypers
+10 with 5 second hold at top, 3 sets 10

Landmines
bar + 10, 3 sets of 10 each side

She rules :schoolkids:

Big Sky Guy

12-24-2008, 10:37 PM

Bride writing in on BSG's login:

Sunday Dec 21
Rest and Travel

Monday Dec 22
Sleeping In! Yahooey! My favorite!
Minor cardio ...shopping. Fun!

Tuesday Dec 23
45 Min on treadmill at 6...watching Will Ferrell in Elf! :lol: What a nut! He is sooo weird!

Wednesday Dec 24
1 hour on treadmill at 6.5...watching Look Alike...and Chritmas shows. I love wathing TV while I run. Makes the time go by fast.

2 hours of shoveling snow to make a Luge track for the kid's sledding saucer. FUN! I love playing in the snow. Great workout for me...I NEEDED to burn off the 10 cookies I ate and two cups of suger and cool whipped filled coffee I drank! Hahahaha.

MERRY CHRISTMAS EVERYONE! :coolred:

Big Sky's Bride

12-27-2008, 12:46 AM

Dec 25 Thurs

20 Minute Run at 8-10....just offsetting the muffin for breakfast, cool whip in my coffee and after Christmas supper, we had birthday pie for our youngest :D

Hidngod

12-27-2008, 09:17 AM

Dec 25 Thurs

20 Minute Run at 8-10....just offsetting the muffin for breakfast, cool whip in my coffee and after Christmas supper, we had birthday pie for our youngest :D

I was watching somehting the other day on TV about caloric values for different activities. It said for a 175 lb man you could burn XXX number of calories in 20 minutes at 8 1/2 miles per hour.
I said to the wifey, "That's all very good, but who can sustain over 8 mph for more than a coupla minutes?"
Now I know who.
Good job.

Big Sky Guy

12-27-2008, 02:35 PM

Hidngod

12-27-2008, 07:52 PM

HG- the wife was a middle distance runner in Track and Cross Country for MT State.

She is one of those genetically gifted to get a runners high at about 1.5 miles and then she just goes till she is done...however long that is for the day. :rolleyes: :lol:

Man, I could go for a while at 5.0 mph, but my ankles & knees start to get more irritated the faster I go. Not to mention my lungs.

Big Sky's Bride

12-28-2008, 06:18 PM

"Now I know who.
Good job."

Thanks HG!

Big Sky's Bride

12-28-2008, 06:22 PM

Friday Dec 26

Travel Day = No excercise

Saturday Dec 27

CARDIO
20 min run
5 min at 5
5 min at 8
10 min working up to 10
OUCH! That hurt!
I am all in it for the runner's high! :elephant:

WEIGHTS

Upper ME with my Prince, BSG. :heart:

Bench
1 x 10 x bar
1 x 10 x 65#
1 x 3 x 75#
1 x 3 x 80#(form broke on the 3rd)

DB Bench press
2x10x20# superset
1 x 25 x 20#

Superset Low Cable Row and Seated Rear Delt Raise
C Row- 80# x12x3, R Delt Raise 8#x10

Shrugs-DB# in each hand
1x10x30#
1x10x35#
1x10x40#

DB Preacher Curl
1x10x12#
1x10x15#

Standing DB Curl
1x10x20#

Doing good on the shrugs. Have increased weight and feels good.
Slow to improve on bench. Not anywhere near what I could lift a while back.
Did well overall considering my lack of engagement to the workout.
Fun to lift with the Hubby!

Big Sky's Bride

12-28-2008, 10:21 PM

Sunday Dec 28

Cardio
Treadmill
5 min at 6
10 min at 8.5 no rests
1 min at 10

Weights
Deadlift
1x10xbar
1x10x60#
2x10x90#

Situps on Decline plus 4 inches inbetween above sets w/ 15# DB

Step Ups onto box
1x10xBW
1x10x20#
2x10x25#

Oblique work inbetween above sets on incline bench leaning over the top for extra range w/ 20#DB x 10 for first set then 25# x 10 on last 2 sets.

3x10xhams using an excercise ball

bicycle ab work inbetween above sets for a count of 20

Cardio
Treadmill
1 min at 8
2 min 10

Good workout today. Felt energetic and motivated to go hard.
Not back at my top weight with deadlifts, but will work toward increasing weight over time.
Getting better on the difficulty of the cardio.

Goal for tomorrow:
Stationary bike for 30 min at 80-100% . Will be resting on Tuesday.
Abs, back and calves

Big Sky's Bride

12-31-2008, 12:25 AM

12/29/08

30 minutes on treadmill at 145 HR

Ab Machine
1x10x90#
2x10x80#

Back Extension Machine
1x10x150#
2x10x165#

Cable Swiss Ball Abs
2x10x50#
1x10x60#

Calf Machine
1x10x70#
2x10x120#

Decline V-Up- top rung
3x10

Reverse Hyperextensions
3x10x25#

Obliques on incline bench
2x10x25# each side

Pikes
3x10

Low Row Machine
3x10x30 each side

Hidngod

01-01-2009, 02:03 PM

Happy New Year, BSB. :rose:

Big Sky's Bride

01-05-2009, 12:04 AM

Friday Jan 2

YOGA with BSG :wiggle:

Was a great experience, that we need to do more often!

Right shoulder was a bit tweaky when putting my arm behind my back. Never had this feeling before. Nothing else was a problem, I was even able to do a headstand. I was worried about my neck , but popped right up and had no issues.

Sunday Jan 4

10 min on the treadmill

Superset Bench Press and Decline Situps
1 x 10 x Bar
1 x 10 x 65# , Decline 1 x 10 x 20#
1 x 10 x 75# , Decline 1 x 10 x 25#
1 x 10 x 85# , Decline 1 x 10 x 30#

Superset Bent Row and DB Shoulder Press
1 x 10 x Bar , Press 1 x 10 x 10#
1 x 10 x 55# , Press 1 x 10 x 15#
1 x 10 x 65# , Press 1 x 10 x 20#

DB Shrugs
1 x 10 x 35#
1 x 10 x 40#
1 x 10 x 45#
1 x 10 x 50# (PR)

Plate Holds
1 x 45 seconds x 25# pinch grip
1 x 90 sec x 25# with hook grip
1 x 30 sec x 25#

Right shoulder is still a bit touchy and it flared up a bit while benching. It hangs up at the 3 O'clock. Felt better by the end of the workout.

slimm26

01-05-2009, 10:34 AM

BSG doing yoga....PLEASE tell me you took pictures!!!! :lol: :jk:

Happy New year!

Big Sky's Bride

01-08-2009, 12:17 AM

Jan 5

nothing

Jan 6

club with BSG....sorta

38 min run on treadmill
5 min walk...catching up on my texting! Haahahaha
25 min at 8 with only 2 short breathers for 30 sec
4 min at 10 with a short 30 sec breather in the middle...OoUCch! That hurt me.
4 min walk to cool down and keep from passing out. LOL!

Lifting
Biceps, Triceps
cables, DB
Pull ups, DB for back

Wed Jan 7

30 min bike at various levels

abs and back
decline sit ups
1x10x25#DB on upper chest
2x10x30#DB
1x10x40#DB

Low cable rows
1x10x70#
1x10x90#
1x10x110#
1x10x130#

incline obliques
3x10x25# x L x R

3x10xBWx v-ups

olympic bar obliques
3x10x25#x L x R

Good Hard workouts today.
Sweating up a storm.

Exhausted by 6:30 PM....out completely to the world...snoozing away on the couch. :lol:

slimm26

01-08-2009, 09:09 AM

You really beat up that treadmill. Great job!

Big Sky Guy

01-09-2009, 12:11 PM

Can't wait to see what you did in the gym after your day off!!!

Big Sky's Bride

01-11-2009, 01:45 PM

Thanks for the encouragement guys!

Big Sky's Bride

01-11-2009, 02:10 PM

Thursday Jan 8

stationary bike 30 min med-hard

weights
not recorded???? and cant remember

Frid Jan 9

legs
squat
1x10xbar wu
1x10x65#
1x10x85#
1x10x105#
1x3x125#

Leg Machine
1x10x 110#
1x10x 130#
1x8x 150#

ham machine
left leg then same for right leg alternating
1x10x 110#
1x10x 130#
1x8x 150#

lunges
1x10x2 20#DB x R leg x L leg very small step
1x10x2 30#DB x R leg x L leg medium step
1x10x2 30#DB x R leg x L leg large step

sled
1x10x170#
2x8x190#
plus 20 reps at the top for calves each time
(sled = 100# and is included in above numbers)

30 min stationary bike

Saturday Jan 10
I met a gal at the gym and we decided to meet to wo out together. So she saves me treadmill next to her and we start warming up and visiting...I find out she's a marathon runner! Then I realize my workouts gunnah HURT! :lol:
It was great to wo with someone very serious and committed! We live about 4 blocks from each other too and have sons the same age. I think I have found a workout buddy. HOWEVER, my main excercise pal will always be Big Sky Guy :heart:

60 min on the treadmill
20 min of slow to medium run to warm up w some stretching
30 min of 3 min sprint and 2 min rest as follows continuous running
7.0 sprint 6.0 rest
7.5 sprint 6.5 rest
8.0 sprint 7.0 rest
8.5 sprint 7.5 rest
9.0 sprint 6.5 rest
9.5 sprint 0 to 6 rest for 10 minutes (last 30 sec of sprint was at 10)

okay that hurt! my lungs felt like the were on fire! I was surprised to find that my legs felt great and energetic. and i found it funny that my arms were tired! hahaha.

I really pushed myself. i never would have ran this fast if I did not have someone to run with. We encouraged each other and she kept the time. She ran at a different pace than I did, but it didn't matter since we were on treadmills instead of the track.

Chest
bench
1x10xbar
1x10x65#
1x5x85#
1x12x65#

flyouts??
2x10x2 10# DB
1x10x2 12# DB

cables
2x10x70#
2x10x60#

another excercise for chest that i can remember..shoot! I should write this stuff down!

abs
decline steepest position
1x10x20# DB warmup
1x10x30# DB on upper chest
1x10x35#
1x10x40#

inline bench obliques
3x10x20# x L side x R side

100 sit ups with that rocker thing that holds your head. OUCH!!

1x10xBW pushup position and bringing knee to elbow for obliques

3x10x olymipic bar obliques x L side x R side

We traded off ideas on what lifts to do. It was a great hard workout with new things to do as we showed each other lifts that we do.

She would be able to lift more on some things...and then I would be able to lift more on other things...we were a good physical match in cardio and lifting.

I have not had this kind of match since my college athletic career. I am excited..

01-11-2009, 02:10 PM

roughly how many cals do you burn running at that amazing rate?????:elephant:

T-Cake

01-11-2009, 04:08 PM

That's awesome about your new workout buddy!!! I know so many of us find it hard to find just the right person to train with personality ALONE, let alone a nice match-up in ability too. :)

Your run stints are just astonishing to me. Very very cool! :clap:

Big Sky's Bride

01-11-2009, 05:44 PM

slimm26

01-11-2009, 06:44 PM

Big Sky's Bride

01-11-2009, 08:25 PM

:cheer: You're really busting your ass at the gym!!! Awesome job sweets! Good to hear about the workout buddy. I miss CC being at the gym...I have no one to push me to the limit as I like. Hope you had a great weekend. :)
thanks slimm!

Being encouraged and pushed in the gym seems to help so much. It also adds an element of fun.

I don't count on it, however, because I never know if I will have that person with me. But enjoy every minute of it when I do. :lol:

Big Sky Guy

01-11-2009, 09:01 PM

:wiggle:

I am so glad you and L hit it off and are so compatible in the gym! Good workout partners are priceless!

It's making me damp... Ohhh wait, I'm not a girl :lol:

Hidngod

01-11-2009, 10:28 PM

Thanks guys!

Caleries? I don't know :lol: The machine lists the caleries burned.

I will try to write down more infor from the data display next time. I could have also recored the distance...it didn't even occur to me to look! Now I wished I had so that I could improve on the distance ran.

If you wanna record calories, just remember the machine may not be accurate.

For me I have to program my weight at 200 instead of 235, or it overestimates. It can still be useful as a reference if you're not looking for total accuracy.

Big Sky's Bride

01-13-2009, 02:19 AM

Thanks for the heads up! :jumpjoy:

I figured as much...just looking for a ballpark figure at this point.

Big Sky's Bride

01-13-2009, 02:26 AM

Monday January 12

Weights

arms
Bicep DB curls
1x10x10#
1x10x20#
1x8x25#

tri DB curls
2x10x10#
1x5x20#

bi cables 2 handed bar
3x10x60#

tri cable single hand
3x10x30#

tri cables 2 handed bar
3x10x80#

biceps olympic bar
3x8x45#

Cardio
10 min jog slow
10 min run medium
20 min spin bike hard

My legs felt great today. My arms and chest were very tired on the run!

Big Sky's Bride

01-13-2009, 02:32 AM

:wiggle:

I am so glad you and L hit it off and are so compatible in the gym! Good workout partners are priceless!

It's making me damp... Ohhh wait, I'm not a girl :lol:

:lol: You are a nut, BSG!!!

:ily:

Big Sky's Bride

01-14-2009, 12:35 AM

Tuesday Jan 13

Cardio
20-30 pathetic run on treadmill: legs hurt
30 min on bike hard: good work here
10 min on row machine after lifting
hard: good workout here

weights

focus: back, shoulders

bent over barbell row
3x10x45#
supeset with cable pull down
3x10x?? oops

barbell overhead press
3x10x45# last set I added 3 extra with the help of a little jump.

1x10x25# DB on upper chest decline situps
1x10x35#DB
1x10x40#DB
Super set with cable low row
1x10x70#
1x10x100#
1x10x130#
1x8x150#

Shrugs on smith
1x10xbar+70#
1x10xbar+110#
1x10xbar+120#
superset with reverse hyperextentions
2x10x25# plate
1x10x35# plate

Legs were too tired to run. I iced my shins when I returned home.

Felt great to do the row machine for cadio at the end of the lifting. I pushed it hard and felt the gain.

My spandex shorts kept crawling! IIIIIIRITATING!

Big Sky Guy

01-14-2009, 10:52 AM

You mean those red spandex shorts kept crawling??? I didn't notice... :whistler:

Funny- I wasn't irritated about them crawling at all :D

You put in a good W/O on Strict and Push Presses (that is what the last reps are called where you added in a bit of a hop to get the weight moving out of the bottom- push press)

Big Sky's Bride

01-14-2009, 10:37 PM

You mean those red spandex shorts kept crawling??? I didn't notice...

Funny- I wasn't irritated about them crawling at all

You put in a good W/O on Strict and Push Presses (that is what the last reps are called where you added in a bit of a hop to get the weight moving out of the bottom- push press)

I NEEDED to push-press those shorts outa my hyneee! :lol:

Big Sky's Bride

01-15-2009, 01:12 AM

Wednesday Jan 14

30 min bike ride medium pace

abs

v-ups
3x20x2 10# DB

plank obliques - knee to elbow
3x10x BW x R x L

L-ups knees to nose
3x10xBW

DB obliques
1x10x30# x L x R
2x10x35#

Decline Sit Ups with DB
1x10x20#
1x10x40#
1x10x50#

cable obliques
1x10x100# x L x R
1x10x110#
1x8x120#

cable crunch
1x10x80#
2x10x100#

Legs felt sore and tired.
Weights felt great!

My workout buddy asked me to join her for an 8 miler on Saturday! It's been a while since I ran 8 miles....Imuh nervous! :ohnoes:Although running 5-6 miles has been no problem. I will see how my legs are doing on Saturday.

Big Sky Guy

01-15-2009, 09:34 AM

8 is nothing for you...

Get a little recovery run at school on Friday, stretch good and hydrate all day and you will be fine :cheer:

Remember- I stayed at a Holiday Inn Express last weekend ... So I know these things :lol:

slimm26

01-16-2009, 10:21 AM

8 miles...I can't do that....but I'm sure you can with ease!!! Do what the Hubby says and you'll be awesome! Let us know how it went! :)

01-16-2009, 11:18 AM

GO BIG SKY'S BRIDE GO!

you will do great!

Big Sky's Bride

01-17-2009, 08:07 PM

Hey, thanks for the encouragement! You guys rock!

Big Sky's Bride

01-17-2009, 08:13 PM

Thursday January 15th

Rest day

Friday January 16th

Rest day

My body was telling me to "Run! Lift! Go get more done!" But I knew I needed a break. I did not always do the best for my body before...I used to just do whatever I felt like! Hahahaha.

Big Sky's Bride

01-17-2009, 08:20 PM

Saturday Jan 17

10 mile run

Road
A couple minor hills
A couple moderate hills

Pace: about 9 minute miles

Over all the run was great. I had more energy at the end that I had expected. Once I ran the distance I realized that I have ran this far many times, but never clocked it. I usually go by time. I have been out for 2 hours often, whereas this was about 90 min.

I started out sluggish...I usually feel fine about 2 miles in, but today it took about 4 miles before I started to feel a rhythm.

It was cold...about 25 degrees out. Frosty. I usually heat up really fast and hate the extra gear so I decided on shorts and a thermal sweat top with a short sleeved shirt under so I could take off the sweatshirt when I got too hot which doesnt take much for me. I put on a water pack with bungi ties to hold the sweat shirt later. My ears did not get cold at all...they were bare.

We keep a good (but not too hard) pace the whole distance. I was particularly good about stretching after a mild warm up and then again about a mile down the road with a few more stops along the way to isolate certain muscles.

At about 7 miles in, my lright knee started to hurt...but about 1 mile from the end it stopped completely.

However, later in the day and definitely the next day it was extremely stiff and sore...hard to bend!

I am not sure if it was the cold that bothered it...as I was 3/4 done with the run when I felt the first pain.
Or if it was too far for me to run as usually do 6 to 6 1/2 as my longer runs.

I felt like I could have run further as far as energy and my lungs were not at all tired. My shins feel great which was my worry as far as injury or soreness. I am not really that sore muscle wise today as I had expected.

I am very frustrated with the knee! :wallbash: But BSG has been helping me with a treatment of ice and heat and ibu.

I will lay low for a while on the leg and then slowly work back up in the running.

ANYONE HAVE ANY SUGGESTIONS FOR THE SORE KNEE. it feels like maybe the ligiment behind the knee and a small spot on the outer/front side. :help:

Big Sky's Bride

01-18-2009, 09:01 PM

Sunday Jan 19

Ice and Heat with Ibu for the lig today...was easing up throughout the day

13 minute walk on the treadmill at 2 mph :Rawk:

BB Bench
1x10x45#
1x10x65
1x10x75
1x1x95 to get used to the weight
2x2x95 with assist on the 2nd rep to stay in the "groove" he says

Overhead Press
1x10x12#
1x10x15
1x10x20
Superset with Standing Upright Row
1x10xbar
2x8xbar+10

Pec Dec Fly
1x10x30#
1x10x45
1x8x50
Superset Rear Delt
1x10x15#
1x10x30
1x10x45

Wasn't motivated to go to the gym today as I am on the pity pot over my achy tendon....I looked at what may have caused it and realize that I should have had at least some thin leggins on yesterday. I really hate being hot on runs, so I figured it would be no big deal to run in long spandex shorts, but it was really to cold to get away with. So live and learn and BSG keeps telling me I should be good by the end of the week, I just may not be able to put in much over a couple miles for awhile.

So- I won! I made it to the gym and walked instead of doing something dumb, and then got in a reasonable workout. I wished I could have done something to get the heart rate up and endorphins flowing...maybe tomorrow!

Hidngod

01-18-2009, 09:19 PM

Sunday Jan 19

Ice and Heat with Ibu for the lig today...was easing up throughout the day

13 minute walk on the treadmill at 2 mph :Rawk:

BB Bench
1x10x45#
1z10x6
Congrats on the run. That's a helluva pace, for that long.

Did the walk affect your knee at all?

Big Sky's Bride

01-20-2009, 11:01 PM

Tuesday Jan 20

HG- the walk helped I think. Kept it moving.

Bicep Olympic Bar Curl
3x10x45#
1x5x55
1x3x60
Superset with Tricep Cable Pushdowns
1x10x70#
2x10x100
1x5x110
1x4x120

DB Curls on Incline Bench
3x10x20#
Superset with Tri Kickbacks
3x10x15#

Cable Bicep with Straight Bar
1x10x70#
1x4x90#
Superset with Tri Pushups (lean into an olympic bar and then press yourself back up)
3x10xBW

Doing well with weights.
Looking forward to running hard again, but keeping myself in check to let the leg heal.

I checked in with one of the coaches at school today about the injury....he felt it was due to poor form that caused the ham to strain and irritate the tendon. I will check with our school trainer tomorrow. I also made an appt with Doc.

My good friend who is a nurse said to knock off the heat pad and just ice.

I feel that it will all take care of itself in a few more days anyway. But want to be safe.

I WANNA RUN :tear:

01-21-2009, 09:46 AM

Congrats on the run, but I hope the knee feels better soon.

Tweak

01-21-2009, 12:27 PM

Aw, sorry about your knee. That's no fun.

Believe me, it's worth the wait for it to feel better. Injured knees are not something to ignore or they get a lot worse!

Great workouts in here!

Big Sky's Bride

01-22-2009, 12:09 AM

Hey Thanks Guys!

Knee is feeling better.

I checked in with the sports trainer today. We talked for about an hour. He zapped my knee with a 15 min treatment....I so tried to remember the name he gave it...but no luck.

He said the primary cause was poor form putting stress on the hamstring due to lack of sleep and not running with energy. He mentioned that it should heal fine and I may even benefit from working out at a slower pace, lower milleage, or lighter weights. He said to ice it after workouts and then to heat up to 7 times a day.

I will hold off on a run for a few more days and then try a mild short run to test things out and go from there.

As a positive aside: he check my cadence and noted that my shins over the years have hurt because I am hitting too soon and guided me to a better running technique which I will try out. So, because of the sore knee (lower ham) I have discovered why my shins hurt when I run.

Okay...just to humble me as I have ran for soooo many years! I should know how to run properly by now! Too funnah!! :lol:

Big Sky's Bride

01-22-2009, 12:15 AM

Wed Jan 21

Cardio

15 min on stationary bike at level 2 (easy).

No problem on the knee. Feeling good. However, it did ache a bit from being on my feet most of the day.

Iced when I returned home like a good girl.

Weights
life fitness circuit machines (all except for the leg machines).
1x50x 10-30 #

01-22-2009, 08:52 AM

glad your knee is getting better. :bear:

Hidngod

01-22-2009, 10:10 AM

Iced when I returned home like a good girl.

:nod:

Big Sky Guy

01-22-2009, 10:14 AM

As a positive aside: he check my cadence and noted that my shins over the years have hurt because I am hitting too soon and guided me to a better running technique which I will try out. So, because of the sore knee (lower ham) I have discovered why my shins hurt when I run.

Okay...just to humble me as I have ran for soooo many years! I should know how to run properly by now! Too funnah!! :lol:

It's a bummer getting OLDer :kiss:

We were talking about this last night... when you are 20YO and can run like the wind, you develop a certain cadence and stride length. Add 15 years and the body simply cannot keep that cadence and stride length even in elite runners. They almost all need to up their cadence and shorten their stride a touch.

So- the trainer is having her shorten her stride a bit as her long stride has been causing too much "impact". This deflection is also part of why she was having issues with shin splints.

Yeah for solving the problem :schoolkids:

Big Sky's Bride

01-24-2009, 12:20 AM

Thanks for the encouragement CK and HG! :cheer: I appreciate it.

BSG....I :heart: your avi!!:surprised:

....its DISssstracting me!

Big Sky's Bride

01-24-2009, 12:59 AM

Thursday Jan 22

Cardio
5 min warmup walk
0.85 mile on treadmill at 5-6
around 10 minutes of runni....I mean jogging. :lol:

Weights

Decline Sit Ups
1x50x20#DB
1x25x30#
1x12x40#
1x6x45#
1x3x50#
1x1x55#

super set with

lat pull down
1x50x45#
1x25x52.5#
1x12x60#
1x6x67.5#
1x3x75#
1x1x82.5#

Obliques
1x100xolympic bar x R side
1x100xolympic bar x L side

cable crunch
1x50x50#
1x25x80#
1x12x110#
1x6x120#
1x3x130#
1x1x140#

super set with Reverse hyper ext

1x36xBW
1x15x25#DB held close to chest. (hurts my neck injury to put behind head)
1x7x30#
1x3x35#
1x1x40#

obliqes incline
2x50xBWx R side
2x50xBWx L side

Friday January 23

5 min warm up walk

weights
warm up on back and chest

assisted pull up machine
3x5x60#

cable crossovers
1x10x30#
3x10x40#

bent over rows
1x10x20#
3x10x30#
super set with
bent over flys
1x10x5#
3x10x8#

Barbell Shrugs
1 x 5 x 95#
1 x 5 x 115#
3 x 5 x 135#

cardio
15 minutes bike easy to medium pace

01-24-2009, 10:42 AM

5-6 jogging..... maybe for you LOL

am I reading that right, do you do 50 for each exercise?????

Big Sky Guy

01-24-2009, 02:36 PM

5-6 jogging..... maybe for you LOL

am I reading that right, do you do 50 for each exercise?????

On Wed I did 50 for each excercise with LIGHT weight. :)

Friday i had some tougher 50s reps then less reps higher weight. Ohhhhh.....I looooove the buuurrrn! :bump:

Thanks CK...you make me feel good about my progress!

(OOPS! BSG IS STILLL LOGGED ON! THIS WAS POSTED BY THE BRIDE ON HIS LOG IN. :lol:)

Big Sky Guy

01-24-2009, 02:42 PM

Saturday Jan 24

YOGA class! Much needed! Felt very stiff and clumbsy today. Not as good as last time.

I dug out my Yoga video that I never watched.. :lol: ...and will try to do some yoga inbetween yoga class.

(OOPS! BSG IS STILLL LOGGED ON! THIS WAS POSTED BY THE BRIDE ON HIS LOG IN. sorry!)

01-24-2009, 03:22 PM

Saturday Jan 24

YOGA class! Much needed! Felt very stiff and clumbsy today. Not as good as last time.

I dug out me Yoga video that I never watched.. :lol: ...and will try to do some yoga inbetween yoga class.

(OOPS! BSG IS STILLL LOGGED ON! THIS WAS POSTED BY THE BRIDE ON HIS LOG IN. sorry!)

I was wondering LOL :roflmao:

slimm26

01-26-2009, 09:30 AM

Your workouts are killer sweets! Glad the knee is feeling better...do what I don't do...take care of it! lol :)

Tweak

01-26-2009, 12:40 PM

I'm effing stiff and sore... I should go to yoga this week! Thanks for reminding me! also lol @ "BSG" loving yoga. lol

Big Sky's Bride

01-27-2009, 10:39 PM

Hey there! Thanks for stopping by.

I love that BSG does yoga. It builds into a stong OVERALL program and we can do this together. ....oh and laugh our :booty: off! because we are so funnay and unflexible and uncoordinated. :roflmao: Every family should play and laugh :lol: together as much as possible.

Seriously, I have injured myself because I haven't taken care of this part of my program ... so I...we NEED it.

Plus, it is good to slow down, focus and be in the moment.

I have such respect and admiration for BSG for doing yoga and being such an inspiration and an example to me. :)

Big Sky's Bride

01-27-2009, 11:02 PM

Sunday Jan 25

Nothing. Photoshoot day.

Monday Jan 26

bike warm up
20 min on stationary bike at good pace

weights

circuit
plank
1x60sec
1x70sec
1x55sec
1x60sec

squats
1x10xBW
3x10x40#

deadlifts
1x10xbar
3x10x40#

calves
1x10x40#
1x10x70#
1x10x100#
1x10x120#

Big Sky's Bride

01-27-2009, 11:14 PM

Tuesday Jan 27

cardio

10 min bike good pace
10 min run at 5-6.5 pace

Good run, didn't hurt legs.
squats made my legs feel akward, especially the L leg. my R leg is the one expressing the bulk of injury.

weights

circuit
warm ups with below first then

bench
1x10x70#
2x20x70#

1x10x?# on chest machine
1x5x?# on chest machine
above: wanted to do one more thing to push the weight hard as the bench set up was at its max weight

upright row
3x5x70#

2x5x?# on cable machine
to push the weight more

triceps
3x5x15#DBs in each arm above head and behind neck
1x20x30#DB two hands on one DB

2x5x?# on cable machine for triceps

Weights: good hard wo, happy with it overall
Cardio: not the distance or time I want, but is appropriate for starting careful and building backup. Felt good about how legs responded.

Overall the weights went well considering that I had to learn a new place to work out. The weight room was closed and so I used the fitness room at the high school and had limited time before class started. I was not expecting to have to switch rooms. And I had to work around 60 kids in a small space who had first dibs on everything! I wanted to workout badly!...But was afraid I wouldnt get to the weights thru all the kids...but it all worked out with some compromises and switching what I use normally to makeshift setups. :cheer:

01-28-2009, 09:44 AM

workouts look great...... enquiring mnds want to know photoshoot day for what????:)

slimm26

01-28-2009, 11:37 AM

:cheer:

Big Sky's Bride

01-28-2009, 06:53 PM

workouts look great...... enquiring mnds want to know photoshoot day for what????:)

I have a photography business. I was taking senior portraits on Sunday. A great gal who moved up from Florida and insisted on her portraits in the snow as her family back home has never seen snow! Too fun.

(insert smiley with a camera)

Big Sky's Bride

01-28-2009, 06:54 PM

Thanks for the cheer slim!!

Big Sky's Bride

01-28-2009, 07:26 PM

Wednesday Jan 28

cardio

10 warmup and stretch
30 min good pace on stationary bike

later in the day
10 min easy jog

weights

Sled = ??? lbs

1x10xsled + 0 #
1x10xsled + 50#
3x10xsled + 70#
super set with calves on same machine
above but x 20 not x10

ham machine super set with quad machine
3x10x70#

felt good to give legs a try at lifting. I haven't done anything since "The Injury" a week and a half ago. I wanted to go careful but get work in if possible. Legs felt the workout, but not because the weight was up there (it was 1/2 what I have done at times) but i think because of diet and lack of sleep.

My right shin is sore today. I will ice? heat? i don't know since it has been hours since workout and they hurt occasionally.

I was careful to stretch well to help loosen up and avoid injury.

Big Sky's Bride

01-28-2009, 07:30 PM

PS
I am crabby today...even after my fuufuu coffaay.

I can feel the change in my mood based on less intense workouts. Good hard workouts are like the best mood drug for me.

I NEED ENDORPHINES! :banana:

Hidngod

01-28-2009, 08:03 PM

Tweak

01-29-2009, 12:34 PM

I think a lot of us were cranky yesterday-- it's okay.

Hope you are having a better day today! :flowers:

Big Sky's Bride

01-29-2009, 05:47 PM

Thanks HNG & Tweak!

Today went great. I worked out hard in the gym and feel like I am making some progress safely.

Big Sky's Bride

01-29-2009, 05:55 PM

Thursday Jan 29

Cardio

30 min varied pace sitting and standing on stationary bike.

Weights

abs

sit ups on decline bench with DB on chest
1x10x20#
1x10x30#
1x10x35#
3x10x45#

superset with low back bent over rows??name??
holding DBs
1x10x40# total
5x10x70# total

cable crunch
1x10x100#
3x10x110#

Knee ups (KU) and L ups (LU) on hanging stand
2x10x40#chain over toes KU
1x10xBW LU with hold

super set with cable rows for low back
1x10x50#
1x10x60#
1x10x70#

All felt good. Making progress. Getting lots of water. Stretching. No ice. Cant remember to line it up.

Big Sky Guy

01-29-2009, 05:56 PM

PS
I NEED ENDORPHINES! :banana:

Is the humping banana in relation to endophins a special "code" I was supposed to interpret???

:overhead:

Big Sky Guy

01-30-2009, 06:05 PM

Is the humping banana in relation to endophins a special "code" I was supposed to interpret???

:overhead:

maaaaaybeeeee....

I kinda feel good just seeing the H.B. (humping banana) :lol: !

Bananas are phallic!

Focus...focus...I am TRYING to enter my workout!...

Big Sky Guy

01-30-2009, 06:14 PM

Friday Jan 30

Cardio

15 min warm up and stretch

10 minutes medium pace run.

weights

obliques and upper back focus

Obliques on incline bench
1x20xBW x L x R
1x10x20# x L X R
1x10x25# x L X R
super set with cable rows
1x10x100#
1x10x1130#
1x10x150#
1x10x170#

obliques plank with knee to elbow on stabilit ball
3x10xBW
superset with one hand upright row
1x10x20#
1x10x30#
1x10x35#

Good day :coolred: Running felt good...feeling ready to add some time or difficulty :hi5: Lifting hard :weightlifter: shoulder (both) are hurting a bit where the joint is...like a pop when I rotate my arm around :dunno:

lifted with the weight lifting class at the high school which = trainers (teachers). I asked one of the teachers who is a body builder about my form on the lifts today, he gave me some pointers. It was nice to have someone to ask about the lifts right there in the room. I also asked for other ideas for muscle groups. He loves, loves, loves to talk about lifting weights and is an excellent instructor so he gives you all the details in a simple way and gives a demo to boot!

Big Sky Guy

01-30-2009, 06:22 PM

DANG! I POSTED ON BSG'S LOG IN AGAIN!!!!!!!!!!

I SHOULD BE P.U.N.I.S.H.E.D!:deadhorse:

~BSBride

Big Sky's Bride

02-03-2009, 12:44 AM

Sat and Sun

Rest

Monday Feb 2

pullups
1x10x90#
1x10x80#
1x5x70#
2x10x60#
superset with seated rows
1x10x100#
1x10x110#
1x5x140#
2x10x160#

Dumbell curls
3x10x20# DB in each hand
superset with cable curls 2 hand
1x10x70#
2x10x60#

1x10xolympic bar

30 min bike ride easy to medium

Big Sky's Bride

02-03-2009, 10:27 PM

Tuesday Feb 3

Dead lifts
2x10x75#
3x10x115#

Cardio
Row machine
30 min total
2-5 min of medium pace, medium with layout sit up, or 100% pace.

Excellent workout. Burned legs and lungs.

Big Sky's Bride

02-05-2009, 11:40 PM

Thursday Feb 5

AM Bike

PM Workout
Bench
1x10x45#
1x10x65
3x5x85
superset with Rolling DB Tri Extensions
1x10x5#
3x10x10

DB OHP
1x8x15#
3x8x20
superset with Bench Dips
3x20xbw

Cable Tri Press Down
3x8x70#
superset with Machine Chest Press
3x8x50#

slimm26

02-06-2009, 09:04 AM

You're kicking ass and taking names sweets! Awesome job! Keep it up! :cheer:

Big Sky's Bride

02-07-2009, 10:45 PM

Thanks slimm! I am feeling better and better about things as my leg heals and I don't give up on workouts all together.

Big Sky's Bride

02-07-2009, 10:46 PM

Thanks slimm!

Big Sky's Bride

02-07-2009, 11:12 PM

Friday February 6

Overhead Press with olympic bar
1x10x10#
3x10x45#
Super set with Side Lateral Raises
4x10x5# DB in each hand

Standing Up right row
3x10x45#
superset with Bent Over DB lateral raise
3x10x?

Shoulder Shrugs
1x10x45# DB in each hand
2x10x55# DB

30 min of bike

Big Sky's Bride

02-08-2009, 12:30 AM

OLD WORKOUTS FOR THE RECORD AND COMPARISON

Date ?

Incline sit-ups
1x50x10#
1x50x20#
superset with Stiff Legged Dead Lifts
1x20xBW
2x30xBW

Bicep
1x30x7#DB in each hand
1x20x16#
superset with Tricep
1x30x7#DB in each hand
1x10x16#

Bear Walk 6x40ft

30 sec plank straight arm
60 sec plank bent arm
45 sec plank right side
45 sec plank left side

Incline sit up
1x30x10#
1x30x25#
1x30x35#

Upright Rows
2x20x45#

Cable Low Row
3x30x50#

Obliques-Olympic Bar
3x20x70# x Left Side x Right Side

Reverse Hyperextension
3x10xBW

Abs - Wheel
1x5x From Toes
2x10x From Knees

Monday May 12
Squats
1x12x45#
1x10x95#
1x10x115#
1x10x135#
1x5x155#

Tuesday May 13

Bench
1x10x45#
2x10x65#
1x10x55#

Machine - Incline ?huh? what?
2x10x20#

Cable Standing 2 arm chest
3x10x20# each arm

Thursday May 14
20 min run hilly

Frid May 15
Abs Decline Bench
1x50xBW
1x30x10#
1x30x25#
1x20x35#
1x20x45#

Bent Over Rows
3x20x45#

Incline obliques
1x30xBW x L x R
1x20x10#
1x20x20#

v-ups
3x30xBW

Reverse hyper machine
3x10x?

DB Obliques - each side
1x10x25#
1x10x35#
1x10x45#

Tuesday May 27
Bench
1x25x45#
1x10x65#
2x5x75#
1x30x45#

Wednesday may 21

sled machine
1x30x90# x Legs x Shin x calves
1x10x140#
1x20x190#
1x10x240#
1x10x290#

Thursday may 22

Abs Decline Bench
1x100x10#
1x100x25#

v-ups Side to side
2x100x10# each side

Friday may 23
Squats
1x20x45#
1x20x65#
2x10x95#
1x10x115#
1x10x135#
1x10x95#
1x30x45#

Wednesday May 28

20 Min Med-Hard Run

Decline Abs
1x50xBW
2x50x20#

Incline Obliques
2x50xBW
1x10x20#

Standing Obliques
2x10x30# x L x R

:D

Big Sky's Bride

02-10-2009, 10:36 PM

Saturday Feb 7

Rest

Sunday Feb 8

Rest

Monday Feb 9

Cardio
30 min various levels spin bike

weights

DB Low Row
warm up then
3x10x35#
Super set with cable pull down
warm up then
3x10x80#

Olympic bar curls
1x10x45#
3x5x55-65#
superset with DB curls
3x10x25#

Tuesday February 10

Cardio

1 mile run at 6 min miles at start of workout
1 mile run at 7 min miles at end of workout

weight

squats
1x10x45#
1x8x65#
1x5x95#
3x8x115#
superset with DB decline situps
1x10xBW
1x10x25#
1x10x35#
1x10x45#
1x10x50#

step ups
3x10x50#
superset with excercise ball situps
2x50

slimm26

02-12-2009, 01:03 PM

Is that all you've done????? lol I hope you're all healed up! :rose:

Big Sky's Bride

02-18-2009, 11:36 PM

Feb 11-17

No record

Wednesday February 18

Cardio
30 min run easy pace

Weights
Hotel Dinky Fitness Room
Focus Legs and Abs

Big Sky Guy

02-19-2009, 12:35 AM

Let me fill in most of the 11th to the 17th...

Sick on the 12th, Movie with me on the 13th :love:, Found out our cousin passed away on the 14th = phone and text messages galore for 3 days so workouts were painting the wall, doing all the laundry and cleaning up around the place while you fielded call after call after text after text.

Monday the 16th

Superset Pendlay Rows and Assisted Pullups

Superset DB Overhead Press with Cable Low Rows

Superset Bi's with ???

Took you about 1/2 the workout to get really rolling then you hit your stride!

17th Sitting in a car for 12+ hours

Luv you babe.

Big Sky's Bride

02-20-2009, 02:39 AM

Thanks for filling in the gaps. I COULD NOT wrap my brain around it.

Thursday Feb 19

Traveling Again. Went to the ocean. Seaside. I had planned to run along the beach, but we piddled around all day and then I ran outa time!

Big Sky Guy

02-20-2009, 11:37 AM

You piddled...

I hate missing all the good stuff! ;)

Luv You babe!

Hidngod

02-20-2009, 12:26 PM

:surprised:
Piddled?
Sorry to hear about your cousin BS'sB.

Big Sky's Bride

02-25-2009, 10:06 PM

Thanks. She was a hoot!

Fun! Direct! Loyal friend. Crazy! I miss her.

Big Sky's Bride

02-25-2009, 10:26 PM

Friday Feb 20

20 min run

chest

Saturday and Sunday

Rest

Monday February 23

Rest

Tuesday Feb 24

30 min bike

bis and tris

Wednesday Feb 25

30 min bike

abs and back

Big Sky's Bride

02-25-2009, 10:27 PM

I feel tired and half here. I dont like it.

02-25-2009, 11:04 PM

I feel tired and half here. I dont like it.

sorry to hear about your cousin. is that why you feel out of sorts??:rose::rose::rose::rose:

Big Sky's Bride

08-08-2009, 12:36 AM

I guess I haven't posted since my cousin died. I did not realize I isolated until just now.

Good news is that I did not stop working out. I was consistent throughout the school year. Summer hit and I let the lifting go. Just getting back into weights. Feels awesome. I am not near as crabby when I am lifting.

I run often and I have taken up road and mountain biking. Hooked in with some gals (Dirt Divas) and some coed groups for rides around Helena. Learned that we have the best trail systems in the state...and we have been missing out all this time! Hahaha. It feels great to be out and enjoying our area.

Todays wo

Focus: Chest and Shoulders

Bench (Smith - using DD's form vid0
1x10x 40# then 50# then 60#
Floor press
3x10x25# DB each arm
Chest machine
3x10x?
DB lat raise
1x10x15#DB each arm then 20# then 25#
DB bent over lat raise
3x10x 25#DB each arm
Shrugs
1x10x30# DB in each arm then 35# then 40#
Overhead press
3x10x35#

xtrainer
30min of random levels up to level 7
10 min treadmill at 7 no incline

takniteasy

08-08-2009, 01:47 PM

:cheer:

What a wonderful surprise seeing you back! You've been missed!

Glad you are getting un-isolated and even more glad that you did keep up with your training & fitness. :biggthumpup:

:heart:

Big Sky's Bride

08-08-2009, 05:42 PM

Thx for the welcome back! :)

Big Sky's Bride

08-08-2009, 05:53 PM

Todays workout:
Legs

Squat (Smith)
1 x 10 x machine plus #50 then #60 then #70

Sled
3x10x machine plus 90#

YesNo's (:D)
3x10x ?#

Lunges
3x10xRxLx 30# x small, med, large stride

First time back doing legs since early spring. What! Ive been skipping legs. Y? They hurt all the time. Weird. IDK??

No cadio. was hoping for a hike today with the fam. but kids didn't want to go. Hahaha. and BSG needed a nap. and I had to work. Bummmer. Will go tomorrow for a good long run. :boxing:

Shae

08-08-2009, 07:42 PM

Welcome Back BSB.. Workouts are looking good. keep up the good work.

:cheer: :cheer: :cheer: :cheer:

devil's_daughter

08-09-2009, 11:42 PM

Welcome back Mrs. BSG!!!

Stick around and get 'er done!!!!

:overhead::overhead::overhead:

Big Sky's Bride

08-10-2009, 12:59 AM

Thanks DD!

I appreciate the encouragement.

Big Sky's Bride

08-10-2009, 01:12 AM

August 9 2009

Weights

Focus: Abs

Chair ab machine
1x20x40# then 50# then 50# then x10 at 60# and x5 at 70#

Decline Sit ups
1x10x30# then 40# then 50# then 30# then 35#

Incline straight leg lift to ceiling and roll up (name?)
4x10xBW

Same as above but just raise and lower legs about 6 inches
3x20xBW

v-ups
3x10xBW

hanging leg lifts
3x10xBW

A lot of stretching bw sets as legs are sore from yesterday.

Cardio

5 miles treadmill pace ave about 6.5
run felt great! I wasn't sure if my legs would put up a fight, but all was well.

Hit left knee hard at the water park when sucked under at the end of a tube slide. Should heal up fine, but is sore as hell right now. Hahahaha.

ChopperChick

08-10-2009, 10:11 AM

:wavey: :banana:

Welcome back! Hope the knee feels better...those damn waterparks :D

Hidngod

08-10-2009, 10:15 AM

Welcome back, BSB. :rose:
++++++++++ for your knee.