ironwings journal *

[ironwings]

Oh my ladies. I went snowboarding yesterday for the first time and I can't move today. I am physically ill from being so sore - kidneys. ovaries, glands - everything is inflamed! It is an amazing sport - I had no idea. I went skiing Saturday night and saw all these young kids whipping around on boards and thought "I'm in shape - I can absolutely do that." LOL - I was the oldest on the slope and it took me two hours of lessons to be able to actually come down a slope - even if only 20 feet at a time or so! Now that I'm all bruised up from falling I'm ready to go at it again soon! I'm hooked - and praying I don't feel like this again.

I will have some making up to do this week. I missed yesterday's workout and was hoping to make it up today but that obviously isn't going to happen. I can barely move much less put anything in my mouth to prepare for a workout.

I am getting more range of motion back and itching to go back to high volume. So it it. I'll post my new program in a bit. I was able to work shoulders for the first time in a couple months this past Saturday and it was great! If I could move them.

 

[ironwings]

Good for you! I know how you feel about getting hooked on an activity - how I feel about activities in the water.

Whatever helps you feel alive and keeps that blood pumping. GO FOR IT!

Amen to that. Activity outside of the gym is the most important aspect of living a healthy lifestyle. The gym is maintenance. Activity is soulful.

 

[ironwings]

Ok ladies. Enough of this low volume stuff. Can't take it anymore. The following is the strength program I will be huffing and puffing too for the next while. I will continue 45 minutes fasted cardio on off days and 15 minutes cardio after training.

Movements are super-set and noted by A1, A2, B1, B2 etc.

Lower Body Day 1

A1) BB Squat, 4x10,12,15,20 (weight accordingly)
A2) DB Romanian Deadlift, 4x 8-12
B1) Cable Bulgarian Split Squat, 3x12 each leg
B2) Unilateral lying leg curl (I may use a cable for this) 3x12 each leg
C1) Swiss Ball hip thrusts, 2-3 x 8-12
C2) Med ball jump squats, 2-3x 15-20
D1) Hanging knee raises, 2x8-10
D2) Low pulley lying reverse crunch, 2x10-12

Chest | Back

A1) Incline db bench press (to clavicle) 4x10,12,15,20
A2) Straight-arm high pulley pressdown, 4x8-12
B1) 1-arm db row rotating grip, 3x12 each arm
B2) 1-arm db press, rotating grip, 3x12 each arm
C1) Seated row to chest, wide grip, 2x8-12
C2) Hindu pushups, 2-3 max single
D1) Hurdler's Plank, 2x20-30


Lower Body Day 2

A1) Hack Squats, 4x8-12
A2) Leg Extensions, 4x15,12,10,20
B1) Lying leg curl, feet flexed out, 4x15, 12, 10
B2) Rope low cable pull through, 4x12
C1) Leg Press, 2 minutes
D1) Lying leg curl, 1x triple drop
D2) Ham stretch for 30 sec
E1) Med ball Russian Twist, 2x25 or so
E2) Side plank reach, 2x10 or so

Shoulder and Arms

A1) BB hang clean & press, 3x6
B1) Seated db press (holding weights up and moving one arm down at a time), 3x12
B2) DB lateral raise, thumbs up, 3x triple drop
C1) EZ bar underhand curls, 4x12-15
C2) Close grip EZ bar bench press, 4x12-15
D1) Repeat C1 4x10-12
E1) Zottman Curls, 2x12
E2) Overhand BB curl, 2x12

I finally feel alive again in the gym!

 

[ironwings]

OMG - if I HAD TO try to attempt that workout regimen I think I would die part way through.

...I feel like a slug as I head off to the gym. LOL

Silly goose - I think some just thrive off high volume and others do really well on low - no slug about it. I don't know why I'm so sadistic. And, I too about die mid way through. This past week after doing leg presses for 2 minutes with a measly 70lbs I thought I was having a heart attack. But, I love it. More than anything I'm thankful to work shoulders and chest again! We'll see how long I last...I might be coming back to my journal with my head hung low So far so good, I only have the second lower body workout left this week!

 

[localgirl]

hey ironwings,
how long did you stay outta the gym after your BA?
Mine is coming up in 2 months & I really don't want to be outta comish. for too long.. any suggestions to what I CAN do while
in the healing phase?

Love the Journal! Love your drive!!
xoxo LG

 

[ironwings]

hey ironwings,
how long did you stay outta the gym after your BA?
Mine is coming up in 2 months & I really don't want to be outta comish. for too long.. any suggestions to what I CAN do while
in the healing phase?

Love the Journal! Love your drive!!
xoxo LG

LOL - I didn't! I did cardio the morning of the surgery and then two days later I was doing an hour fasted cardio on a recumbant bike at high resistance. I continued that for the first week progressing to the Arc, then the treadmill (using it as a leg workout). The second week I was working legs using seated exercises. By the third I had a nice little low volume routine going (see my journal in December - I think I noted my workouts). Now, a month and half later, I am full force. I am still uncomfortable with pushups, hanging exercises, and boxing but I'm simply playing it safe there. I'm even skiing and snowboarding with ease.

I understand from my doctor that the larger you go for your frame the longer the recovery. I opted to be on the smaller side thank goodness. She said she had never seen anyone recover so quickly. I also had a little assistance with muscle retention ;-)

Just listen to your body. Do what is right for you, you'll feel it. Honestly, most days I forget I've had the surgery. It seems so long ago.

 

[ironwings]

Workouts are going well, I've added complexes back in as my warmup and I'm loving them. SL has me adding in jump squats to my routines - let's hope I keep food down! I'm doing 45 minutes steady state cardio in the A.M. and 4 days a week lifting in the afternoon with higher intensity cardio afterwards (only 12 - 15 minutes)

I forgot to post nutrition last week - shame on me! Here is today's grub:

cardio
Meal 1: egg white omelet with green peppers, 1 small tangerine, 1/2 cup 1% milk
Meal 2: Wasa whole grain cracker with Smart Balance peanut butter
Meal 3: Naked Fit Granola, no added sugar light yogurt, dried berries, whey protein powder
Meal 4: Brown rice, steak strips, tomatoes
lifting and HIIT
Meal 5: Peanut butter banana protein shake (flax meal, protein, soy milk, SB peanut butter, banana, egg whites)

You guys have a great week!

 

[Thandie]

Ok, Girl. I'm here. Where did you go?????

 

[ironwings]

LOL - I see you girl. Your avi is great. I'm here - in south Florida for a little weekend getaway to the land where there is no such thing as genetics! I'll be posting up next week! Promise.

 

[Thandie]

LOL - I see you girl. Your avi is great. I'm here - in south Florida for a little weekend getaway to the land where there is no such thing as genetics! I'll be posting up next week! Promise.

Thank you!
How lovely! It's cold here in NY. How would I love some warmth and sunshine. Enjoy your weekend there and hope to see you back.