Week 3 Day 5 Upper Body B

SuperCrsa

Damn.
I started this work out with a HIIT warm up for 5 minutes (http://www.youtube.com/watch?v=pNZe01hqMW8)
then pushed through the workout and did another 15 minutes cardio.

I think I like doing this on arms days, pushes up the heart rate a bit.

Who has a heart rate monitor for strength? I am trying to figure out if you do burn calories..

Dips 8 x 3 These are still hard without using a weight and just doing 8!
Push Up 8 x 3 Getting closer and closer to a proper push up
Side Lateral 8 x 6kgs x 3
Tricep Ext 8 x 12 x 3
Bicep Curl 12 x 12kgs x 3

Feeling a lot better today. Toxins from the weekend finally getting flushed out a bit more and sleep has been caught up!
Wont be doing that to myself again any time soon!

Have a great thursday.
Can you believe we are heading into our last week of phase one!!

pinktoesjb

I sweat when I'm doing strength training, which I take to mean that calories are burning!

usual walk to gym then work
10.5 mins eliptical
assisted dips and pull ups on 59kg (that's the assited bit lol, I'm not lifting that miuch!) 3x9 dips and 3x10 pull ups
tricep pull downs 3x10 at 10.3 kg or 20ish lbs
cable curles 3x10x2kg dumbells
lateral sids 3x10x3kg dumbells

I have weak *kitten* triceps!!!!!

5 mins HIIT on bike then 6 min moderate incline walk

Feel really good now I've showered and eaten!

I'm starting to see some definition now, particularly in my lower back and shoulders but with the shoulders especially I'm not losing the fat so I am seeing the dreaded bulk effect in a few places which is scary, but I know it's early and it will go. Making some diet adjustments to up calories and stop with the exercise eating back unless I go above and beyond my usual activity. Cutting my fat macros also and trying to clean up a little.

How is everyone else getting on?

marise29

Girls, I need some advise.

I think I pinched a nerve in my lower back (probably due to bad form or something)

Couldn't pick up anything heavier than 20kg this morning.

What can I do to get this sorted out?

SuperCrsa

Ooh ouch Marise,
That doesnt sound good. I would have to say see a doctor because I really dont know..
But I would definitely say dont do anything more until its gone..

Well thats my non pro advise.. anyone else got comments?

pinktoesjb

if it's only hurting when you lift a certain amount it sounds like a sprain maybe? I've trapped a nerve before and I literally couldn't do anything but stand up straight!

If it's very painful best see a doctor to be sure, what do I know!

Sorry you're hurty :-(

juliemouse83

Good morning, Chicas!

Marise, I just read your post. I sprained my lower back last March when I did a row with really bad form, and I tried everything to fix it; ice/heat, anti-inflammatory meds, foam rollers, etc. I finally had to suck it up and go to the doctor, who sent me to an Ortho specialist, who took x-rays and stated it was a sprain and to do NOTHING weight related for several weeks. I had a 5K mud run coming up, and explained that, and they told me I could do walking and gentle Yoga until the race. Back still felt a little twingy, but I did the run, anyway, and boom...re-injured it, which put me out of the lifting game for a while.

The important thing is to listen to your body, because when something is wrong, it's going to tell you allllll about it.

@ Pink & Charissa - great work this morning, for sure! I took a thirty minute walk around campus this morning, and am going to do a couple flights of stairs after breakfast, and then not much else until this afternoon. I'm going to remove one band from my pull up bar and see if I can do them with less assistance. Dips...Ug. Hate 'em, but at least can get 3x8 out, although, I'd love to be able to increase reps. Triceps are such a hard thing for me to work. Mine, too, are wimpy.

And yes! End of week 3 nearing and week 4 just around the corner. I am really REALLY looking forward to being able to do lower reps at a higher weight. It's so much easier to knock out 100 pound squats 3x6 than 85 pound squats 3x12. :bigsmile:

I think by the time we start the third phase? We're gong to be some heavy lifting bad *kitten* for sure!

BTW....I can see my quads! First time, EVER! I love this program!

kerrygailis

Hi Gals

Marise that sounds very painful, definitely take a break for a few days then see how you feel.

I'm about to do my upper body, been a bit crazy today, kids are off school this week & so trying to work, entertain them and exercise lol.

I made them go on a walk with me. We walked 6.6km's in total & I bought them an ice-cream (i took an apple although I had a lick or 2 )

Changed my scales this am as the electronic ones were driving me nuts! They kept reading different things! So back to the old one's that I can't see so have to get one of the kids to bend over and read it lol.

I'm feeling stronger as we come to the end of week 3, although you all use barbells and I only use dumbells so not sure if it's working but it's got to be better than before.

Enjoy the rest of your afternoon/day :happy:

marise29

Hi guys, thanks for the support

I'm going to stick it out and see how it feels tomorrow. Luckily, it only hurts when I try to pick something up. (It doesn't help that my laptop bag weighs a ton though)

Hope you guys have a super evening!

Keep up the good work on the lifting!! :flowerforyou:

kerrygailis

Just adding- So I didn't realise how good the resistance band was for the tricep exercises that I can't do cause of not having the cable equipment!

We have a 3 in one sklz make so I just take 2 of the bands out and use it as one.

Triceps were burning!! Yippee

kerrygailis

This is the one I have

http://m.youtube.com/watch?v=F_6k0aM2T7E&desktop_uri=%2Fwatch%3Fv%3DF_6k0aM2T7E

SuperCrsa

Ooh Kerry that actually looks interesting.
How much resistance do you get out of it? Oh and btw great getting those walks in! Now that summer (yay:happy: ) is back I should also take some walks more often.

I am so glad Julie is here for these kind of questions! You know a lot! Thank you for leading us in the right direction so many times!

Marise take it easy, dont hurt yourself, I am so scared of injury. So far so good. But have youtube videos downloaded with me on my laptop during workout. I am glad for the last 3 weeks, there's been a lot of learning and changing my form and positions. Starting off lighter was also good for me as a first timer. those 2kgs taught me about it!

My baby brother showed me how to use the bench I have to do a proper curl, I thought you had to have it at the ankles and I was half hanging off the dang thing! Brother showed me to position knees off the bench and have the foam part riding on the calf not so much the ankle. lol yes I am a blonde... But its really cool how you learn something new and different, with each workout.

Thanks so much all of you for joining on this, I am so glad I have these awesome brilliant ladies sticking this out with me

No stopping us!

juliemouse83

OMG, y’all! I am SOOOO not impressed with my performance today, but I HAD to do it…I was tired and headachy, but I didn’t want to skip it. I replaced pull-ups with pushups, like I figured I might…

So, without further ado, I give you my pitiful workout:

Push-ups - 3x10 (girlie style)

Dips - 3x9

Triceps Extensions. seated - 17.5# - 3x10

Lat Raise Dumbbell Side - 20# - 3x10

Biceps Curl - 47# - 3x10

Overhead Press - 45# - 3x8

Did no finishers today, only climbed a few flights of stairs and walked 30 minutes around campus earlier, and I am just beat.

I’ll see you ladies tomorrow for our last workout of week 3!


Also, Kerry, that DOES look neat, and I am thinking I totally want one!