What the hell....

[P-funk]

1) that is an insane amount of exercises.....that is pretty much every single exercise you could do for a given body part. What are you going to do when that goes stale? You will have nothing to switch to. Also, how many exercises up there are redundant? lateral raises, then behind the back cable lateral raises.....well, that is the same movement. What would be the benefit to doing it twice in a workout? What would be the possible risk? Is there anything else that you can potentially use instead of one of those exercises that will achieve what you are looking for?

2) what is wrong with your hip? what do you mean by hip rolling? Plie squats are usually a bitch on the hips and leg press is usually a bitch on the lower back.

3) a lot more pushing and a lot less pulling makes shoulders not very happy

4) again, start with your goals. what are they? then, ask yourself if what you are doing is going to move you closer to your goal and, what can you do to make it better (more efficient) so that you can get there faster. Are you spinning your wheels?

 

[Jodi]

Good to see you getting back in the gym. Even if you don't have an exact plan it is good to record everything, which you are doing. Can you do things like lunges or Bulgarian squats?

Yes I can. The Bulgarian Squats are a good idea!

 

[Jodi]

1) that is an insane amount of exercises.....that is pretty much every single exercise you could do for a given body part. What are you going to do when that goes stale? You will have nothing to switch to. Also, how many exercises up there are redundant? lateral raises, then behind the back cable lateral raises.....well, that is the same movement. What would be the benefit to doing it twice in a workout? What would be the possible risk? Is there anything else that you can potentially use instead of one of those exercises that will achieve what you are looking for?

2) what is wrong with your hip? what do you mean by hip rolling? Plie squats are usually a bitch on the hips and leg press is usually a bitch on the lower back.

3) a lot more pushing and a lot less pulling makes shoulders not very happy

4) again, start with your goals. what are they? then, ask yourself if what you are doing is going to move you closer to your goal and, what can you do to make it better (more efficient) so that you can get there faster. Are you spinning your wheels?

Nothing is in stone. I was just writing stuff out I don't have a plan, I just have a goal. I want everything fast I guess. I've waited so long for this and I want it all now

It's that same hip problem I've had. It doesn't hurt at all but a combo of knee, feet and old hip injury causes a misalignment and when I squat its almost like a popping. My Chiro called it a hip roll.

 

[P-funk]

Nothing is in stone. I was just writing stuff out I don't have a plan, I just have a goal. I want everything fast I guess. I've waited so long for this and I want it all now

It's that same hip problem I've had. It doesn't hurt at all but a combo of knee, feet and old hip injury causes a misalignment and when I squat its almost like a popping. My Chiro called it a hip roll.

oh, I know you are jsut writing stuff out. I am just trying to help you organize it so that you can get what you want, in the fastest way possible!

Does it hurt when you squat? Don't start with barbell squats. Strart with things that you can manage, like DB suitcase squats or Db front squats and see what you ROM feels like and what you can do about it. Problems don't fix themselves......just stopping doing something makes the problem worse. Think about how many times you have to squat during the day....to pick up the dog, to pick up food on the bottom shelf at the store, to go to the bathroom. Could you imagine not doing that at all, ever again. What you need to do is work on your alignment with exercises that are manageable and not risky (ie, putting a bar on your back right now is probably pretty risky; but, suitcase squats are not, split squats are not, etc..).

Lastly, organization is key. So, if you goal is to lean up, put on muscle etc.....aside from the importance of a healthy diet (which you have), you are going to want to figure out what you want and then attack it.

For example, the majority of the women I train want (a) some fat loss, (b) some muscle gain, (c) some strength and (d) overal fitness (to feel better!). So, I have to think about how I can get them that in the quickest way possible, BUT without doing to much to quickly and getting them injured. That takes planning. Not training for three months and then jumping in full circle leads to lots of burn out, possible injury and lots of stress on the system (you are already coming from that overstressed phase, you don't want to be back there again!).

I would say, start simple and as the weeks progress, you will see that your fitness level is improving and you can add more and more work and be able to handle greater amounts of volume, intensity, etc....but, learn to cycle your training. Don't go 8 weeks and throw everything you can at your body. That is how you get overstressed and overworked (remeber, we have other stressors besides the gym in our lives. Being able to manage them is important! Sometimes you have to lower the stress in the gym, to make up for added stres somewhere else...work, family, etc.).

 

[Jodi]

The voice of reason

The chiro didn't tell me to stop squatting just no back squats.

You are right though. I should take it slower. It's just a mind fuck and I want to do what I use to do. I want my life back the way it was before my health went down the shitter. But again, you are right. I need patience and improve my fitness level before I throw too much in at once.

I know what my goals are and I know what I want, the task at hand for me is finding the way to get there without jeopardizing my health again.

 

[P-funk]

The voice of reason

The chiro didn't tell me to stop squatting just no back squats.

You are right though. I should take it slower. It's just a mind fuck and I want to do what I use to do. I want my life back the way it was before my health went down the shitter. But again, you are right. I need patience and improve my fitness level before I throw too much in at once.

I know what my goals are and I know what I want, the task at hand for me is finding the way to get there without jeopardizing my health again.

the last paragraph is the kicker. Exercise is about making yourself healthier, not beating yourself into submission!

I would start simple, either total body workouts, 3x's a week, push pull workouts or an upper/lower split (I am not much of a fan of body parts as they don't offer you the biggest bang for you buck, in terms of using muscle mass to acomplish the work). Use non-competing supersets to keep your HR up, create metabolic disturbance, create high amounts of metabolic work, enhance nutrient partitioning, blah blah blah, and then finish the workout with metabolic conditioning work....the new gym is awesome for that because they have 2 rowers and 2 versa clibers. These are my favorite conditioning pieces ever because they make you use your whole body (like running) without having to worry about the added stress that running presents with regard to improper gait, over pronation, hip pain, knee pain, shin splints, etc...

A work week might look like:

day1- total body resistance training followed by some interval work on the rower

day2- running tempo work (long duration intervals at moderate pace.....7-8RPE)

day3- total body resistance work followed by intervals on the versa climber

day4- running tempo work (7-8 RPE)

day5- total body resistance work followed by body weight conditioning circuit

day6- off or long run

day7- off completely


that is a shit ton of work right there....you would need to start at the absolute lowest amount of volume to take that route.

another option would be:

day1- lower body
day2- upper body/interval work on the rower
day3- off
day4- lower
day5- upper/interval work on versa climber
day6- run
day7- off


or something to that effect.

but, for starters, just think the bare minimum and add volume as you get more conditioned.

Also, you don't ALWAYS have to add weight to the bar to increase the tension. Look to making increases in other variables such as rest interval, reps, sets, etc....Some of it is explained here.


Remeber, organization is the key! You don't know what is working or if you are overtraining if you don't have a plan to follow. If you have a plan, you can look back on it and say...wow, these workouts left me terribly sore (not good), or this program worked or this program was effective, what can I do to advance it and make it better, etc....

 

[Jodi]

Thanks P

Given what you said above, I gather a push/pull/legs workout would do nicely with some added rowing/versa. I do plan on running but I need to ease into that much more so than the lifting.

Your words will not go to waste. For a change, I will heed the advice here as this is not my specialty and I'm too scared to screw things us with my health. I guess I'll need to learn patience

 

[P-funk]

Thanks P

Given what you said above, I gather a push/pull/legs workout would do nicely with some added rowing/versa. I do plan on running but I need to ease into that much more so than the lifting.

Your words will not go to waste. For a change, I will heed the advice here as this is not my specialty and I'm too scared to screw things us with my health. I guess I'll need to learn patience

patience young one patience.

Push pull legs is okay. I usually don't like the push day because it is...all push and usually makes my posture (and others) go to shit. You could do two upper body days (one vertical work and one horizontal work) and one leg day...upper/lower/legs....Or, finish the push day with rowing intervals for back work!

ease into the running....light tempo runs working on form are best. getting off the treadmill is even better as you really use your glutes when you are on the ground (and not so much on the treadmill...you use more hip flexor...not good for you in this case, on the treadmill). Nice tempo runs are great for working on technique. I am going to start back in a few weeksdoing sprints and tempo runs at the track or football field on saturdays (hopefully), so you can come with me and we can work on technique and building a base, etc...

like i said, the rower and the versa climber are great.

Ivonne said you were at the gym this evening. how did you fare?

 

[Jodi]

Thanks P That would be great to go to the track with you. I do need to be very careful with the running so I don't have those issues I had a few months back.

I did a push workout today which I will post soon. I've never done a horizontal/vertical push pull before. I did the versa climber for 10 minutes today too.

 

[P-funk]

Thanks P That would be great to go to the track with you. I do need to be very careful with the running so I don't have those issues I had a few months back.

I did a push workout today which I will post soon. I've never done a horizontal/vertical push pull before. I did the versa climber for 10 minutes today too.

the versa climber is brutal!

If you really want to strengthen your feet, doing tempo runs barefoot in grass (like a football field) is excellent for strengthening the ankles.

 

[P-funk]

also, before we run, we do about 20min. of technique work and drills to make the running more effective and get the most out of it and correct technique flaws.

Then we do about 30min of tempo work.

 

[Jodi]

the versa climber is brutal!

If you really want to strengthen your feet, doing tempo runs barefoot in grass (like a football field) is excellent for strengthening the ankles.

I have to go to my chiro soon about my feet. I need the next series of that barefoot science.

 

[Jodi]

also, before we run, we do about 20min. of technique work and drills to make the running more effective and get the most out of it and correct technique flaws.

Then we do about 30min of tempo work.

That sounds great! When do you plan on starting this?

 

[P-funk]

That sounds great! When do you plan on starting this?

in a couple of weeks, when ivonne is done with her marathon training. Then we can work on this stuff more, since she is going to do more track stuff.

 

[Jodi]

Meals 1.2.07

Meal 1:
Protein Shake
1 tsp. Flax Oil
1 T. Ground Flax

Meal 2:
3 oz. Chix
Lettuce
Peppers
Garbanzo Beans
Blue Cheese
Black Olive
Olive Oil
Balsamic Vinegar

Meal 3:
3 oz. Chix
Green Beans
Grapefruit

Meal 4:
Protein Shake
1 tsp. Flax Oil
1 T. Ground Flax

Meal 5:
4 oz. Tilapia
Asparagus
3 Fish Oil
3 Essence
1 Low Carb Tortilla

 

[Jodi]

Push Workout 1.2.07

10 mins. Versa Climber
3 Sets Incline Bench: 65x12, 10, 10
3 Sets DB Press: 30x12, 10, 10
2 Sets Rotators: 5x15, 15
3 Sets Cable Laterals: 10x10, 10, 10
3 Sets Overhead Press: 20x10, 8, 6
3 Sets Reverse Pec Deck: 50x10, 10, 10
3 Sets Machine Dips: 45x12, 50x12, 55x10
3 Sets Tricep Pushdown: 50x12, 60x12, 10
3 Sets Crunches
3 Sets Bicycle Crunch

 

[BulkMeUp]

Good to see you back, Jodi.

wow! thats an awful lot of sets!

 

[tucker01]

Push Workout 1.2.07

10 mins. Versa Climber
3 Sets Incline Bench: 65x12, 10, 10
3 Sets DB Press: 30x12, 10, 10
2 Sets Rotators: 5x15, 15
3 Sets Cable Laterals: 10x10, 10, 10
3 Sets Overhead Press: 20x10, 8, 6
3 Sets Reverse Pec Deck: 50x10, 10, 10
3 Sets Machine Dips: 45x12, 50x12, 55x10
3 Sets Tricep Pushdown: 50x12, 60x12, 10
3 Sets Crunches
3 Sets Bicycle Crunch

God damn girl, how did you feel after that?

 

[Jodi]

Good to see you back, Jodi.

wow! thats an awful lot of sets!

Thanks

Yes it is but I'm only doing a push/pull/legs once per week.

 

[Jodi]

God damn girl, how did you feel after that?

I was a bit tired I'm sore today but not too bad. I think I'll do cardio today and then do a leg workout tomorrow.

 

[Jodi]

P, do you think I did too many sets for push?

Today is cardio but I thought I'd ask before I planned my next workout.

 

[Jodi]

A work week might look like:

day1- total body resistance training followed by some interval work on the rower

day2- running tempo work (long duration intervals at moderate pace.....7-8RPE)

day3- total body resistance work followed by intervals on the versa climber

day4- running tempo work (7-8 RPE)

day5- total body resistance work followed by body weight conditioning circuit

day6- off or long run

day7- off completely

So maybe I should do this instead of push/pull/legs. My problem is that I don't know how many sets to do for each part or which exercises are optimal seeing that it's not a bodypart workout I seem to do too many sets I suppose. Patience Jodi, Patience

 

[tucker01]

Looks like I have the same problem as you, I just wanna go hard at it, forget working out only 3/4 days a week, Balls(in my case) to the wall. It is just so hard not to, I am either sitting in a car for hours on end, or sitting at a desk. I just feel like I need to do something, for the shit all I do while at work.

 

[P-funk]

P, do you think I did too many sets for push?

Today is cardio but I thought I'd ask before I planned my next workout.

yea, I think you did to many sets for push.

pick something and then I can help you arrange it so that you start out and build up.

probably either upper/lower/upper or total body 3xs a week, or total body push one day and total body pull the next day.

 

[Jodi]

Thanks P I would like to lift 3 times per week to start. Eventually I can work up to more but I figured 3 days lifting and 3 days cardio would be good to start. I don't mind full body workouts.

 

[P-funk]

Thanks P I would like to lift 3 times per week to start. Eventually I can work up to more but I figured 3 days lifting and 3 days cardio would be good to start. I don't mind full body workouts.

three is great. Working up to 4 is fine. I never advise anyone to train with weights more than 4x's a week though. If you need to lift more than that, you really need to question the efficiency of what you are doing on those 3-4 days. Also, you throw in things like cardio, and it is very easy to train with weights 3x's a week and run another 2-3x's a week and that is a lot of training.

Now you need to decided if you want to do total body (as in everything) or total body push (chest, shoulders, squatting movements) on one day and total body pull (back, biceps, deadlifting and hip dominant movements) on another day.

 

[oaktownboy]

jodi, u have some of the exact symptoms I do. adrenal/cortisol problems, food intolerances. What was happening in your life right before you got sick?

 

[Jodi]

three is great. Working up to 4 is fine. I never advise anyone to train with weights more than 4x's a week though. If you need to lift more than that, you really need to question the efficiency of what you are doing on those 3-4 days. Also, you throw in things like cardio, and it is very easy to train with weights 3x's a week and run another 2-3x's a week and that is a lot of training.

Now you need to decided if you want to do total body (as in everything) or total body push (chest, shoulders, squatting movements) on one day and total body pull (back, biceps, deadlifting and hip dominant movements) on another day.

If I did the total push and total pull, what would I do for the third day? That one sounds like fun but I want to make sure I'm lifting 3x per week.

Yeah, I don't think I'm ready to get to 4 days yet. Maybe in a few weeks but for now my health has to come first.

 

[Jodi]

jodi, u have some of the exact symptoms I do. adrenal/cortisol problems, food intolerances. What was happening in your life right before you got sick?

Way too much

Oh lets see......I moved 5 times in 2 years, I got a divorce and I was jobless and homeless for a while during the dot com crash..... That's enough to make anyone overstessed

 

[BritChick]

Good luck Jodi.