Lulu's Journey on The Shadow Project

[LuluDeren]

Hi Treil and Flor! x 2 I'm getting back into it and the past week has been good. I will post up from fitday and training in a sec.

 

[Gymgurl]

Well come on.....where is it lol

 

[Ilk]

HEY LULU GIRL!!!

 

[florencia]

Darling!!!!

 

[Ilk]

Hey girl!!!!

 

[LuluDeren]

Well come on.....where is it lol

Hey GG! :blush: I know...I'm not doing great on the logging. I WILL post an abbreviated account of the past week,LOL.

HIYA Ilk, Flor, and Treilin!!!




Ladies, I have a question regarding back hyperextensions. As you may know, I workout at home and have been trying to adapt the exercises from Shadow's plan. I don't have an appropriate bench for what I believe is a proper hyperextension:
http://www.sportmedicina.com/MUSCOLI_LOMBARI/lombari8.jpg

What I have been doing is the following on the Total Gym...I set the bench at about 45% and push it all the way to the top of the apparatus, I then face the decline and hook my feet under the top bar (there is a little bit of leeway for me to dip my upper body a bit below the bench, but not much)I then extend from there up.

I think it's working out good for me, but I'm wondering if I should add some bb weight to my shoulders, or am I completely bastardizing this exercise in the first place

Thanks again!!!!!

 

[treilin]

Hey GG! :blush: I know...I'm not doing great on the logging. I WILL post an abbreviated account of the past week,LOL.

HIYA Ilk, Flor, and Treilin!!!




Ladies, I have a question regarding back hyperextensions. As you may know, I workout at home and have been trying to adapt the exercises from Shadow's plan. I don't have an appropriate bench for what I believe is a proper hyperextension:
http://www.sportmedicina.com/MUSCOLI_LOMBARI/lombari8.jpg

What I have been doing is the following on the Total Gym...I set the bench at about 45% and push it all the way to the top of the apparatus, I then face the decline and hook my feet under the top bar (there is a little bit of leeway for me to dip my upper body a bit below the bench, but not much)I then extend from there up.

I think it's working out good for me, but I'm wondering if I should add some bb weight to my shoulders, or am I completely bastardizing this exercise in the first place

Thanks again!!!!!

Well the angle is pretty off.... you can hit some back but you won't get the full potential. You could always do it on a table... Hook your toes on one side of the table (hoping the other side hits you at the waist) and bend off side or maybe on a counter top.. or the bed if it's like a twin maybe.. Or place the bench somehow so it's flat and higher on both sides. Not sure if the total gym can do that. Maybe prop lower end up on a chair and hang off it sideways. I would just play with it more so you can get more flexion in the waist towards 90 degrees. If it's all you got it's better then nothing!!

Hope you are doing well

 

[florencia]

Hey LuLu!!!! I like to do SUPERMANS when I have no other choice...
You lay on floor facing ground, and you pretend to fly like superman...you lift right arm straight ahead, and left leg...hope this is explicit...and lower and contract...maybe you can use ankle weights, both on ankle and wrist...do them really slow...and feel the burn!!!!
Tell me more about you!!! Your life besides lifting...Yeah right like I have a life besides that...LOL

 

[LuluDeren]

Well the angle is pretty off.... you can hit some back but you won't get the full potential. You could always do it on a table... Hook your toes on one side of the table (hoping the other side hits you at the waist) and bend off side or maybe on a counter top.. or the bed if it's like a twin maybe.. Or place the bench somehow so it's flat and higher on both sides. Not sure if the total gym can do that. Maybe prop lower end up on a chair and hang off it sideways. I would just play with it more so you can get more flexion in the waist towards 90 degrees. If it's all you got it's better then nothing!!

Hope you are doing well

Hey Treilin!!

Great ideas, thank you. I do have a regular bench and hooked my legs around the underside...maybe not pretty form, but it seems to work I'm doing good and ready to recommit (lol, you've heard that before, but this time I come prepared with evidence-logs!). I'm setting my new goals at lifting heavier. I hope you're doing well too, going to go check your journal out in a sec

Oh yeah, I forgot to mention, I just bought a bottle of that DMAE lotion you referred to in your log. I'ma gonna give it a try!

Hey LuLu!!!! I like to do SUPERMANS when I have no other choice...
You lay on floor facing ground, and you pretend to fly like superman...you lift right arm straight ahead, and left leg...hope this is explicit...and lower and contract...maybe you can use ankle weights, both on ankle and wrist...do them really slow...and feel the burn!!!!
Tell me more about you!!! Your life besides lifting...Yeah right like I have a life besides that...LOL

I tried these as well, Florencia! Thank you for the suggestion. My dog believes I'm some kind of springboard now.

Here is my log from the past week. I want to lift heavier, eat clean and get some progress shots posted in April.

Feb 26, 2007

MEAL ONE-Protein Shake w/20 ounces water

AM-HIIT

M2-Protein Shake w/20 ounces water
10 almonds

M3-1 Can of Tuna
1 Medium Orange
4 Crackers
20 ounces water

M4-3 cups Lettuce
5 Baby Carrots
2 Tablespoons Dressing
2 pieces Wheat Bread
20 ounces water

LEGS
Extensions
45#'s 3 sets of 20
Curls
45#'s 20/15/12
Calf Raises
50#'s 3 sets of 20
Step ups
2 foot rise with 10 # db
20/15/10
Squats
45#-15
51#-15
57#-10

ABS
Incline Situps w/30#'s
3 sets of 20
Hanging Leg Raises
3 sets of 20

M5-Protein Shake w/20 ounces water
3 Cups of Green tea


Total Calories-1034 (yep, a little low)
Protein-42%
Carbs-29%
Fat-29%


Feb 27, 2007

M1-Protein Shake w/20 ounces water

AM-30 minutes Steady State cardio

M2-Protein Shake w/20 ounces water
1 Medium orange

M3-1 Can of Tuna
1 cup Macaroni
20 ounces water

M4-1 Medium Chicken Breast
3 cups Green Beans

Back/Shoulders
Chin-ups 3 sets of 15
Seated Rows 50# 20/15
One arm DB Row 10# 20/15
Hyperextensions 3 sets of 10
Side Lat Raises 10# 3 sets of 12
Bench Press 36#-20/20, 50#-15
Upright Rows 36# 2 sets of 15
Front Raises 10# 2 sets of 15

I tried to do most reps at 4TUT.

M5-Protein Shake w/20 ounces water
3 cups of Green tea

Total Calories-1401
Protein-42%
Carbs-31%
Fat-27%

Feb 28, 2007

M1-Protein Shake w/20 ounces water

AM-HIIT

M2-Protein Shake w/20 ounces water
Cup of pretzels

M3-1 Cup of Tuna Macaroni
1 Medium Orange
20 ounces water

M4-1 Medium Chicken Breast
3 cups of Green beans
6 Baby carrots
20 ounces water

CHEST/ARMS

Chest Press
36# 20/20 50#-10
Incline DB Press
40# 15/12
Incline Flyes
10# 2 Sets of 20
Cable Crossovers
40# 15/13
Incline Curls
10#DB-15/15
Pushdown
30# 15/15
Alternate Curls
12# 15/15
Kickbacks
10# 12/12
Dips
Own body weight 15/15
Close Grip Straight Bar Curls
36# 2 sets of 20

Abs
Incline situps with 30#
Scissors/Bicycle SUT

M5-Protein Shake w/20 ounces water

3 Cups of Green Tea

Total Calories-1350
Protein-45%
Carb-32%
Fat-23%

March 1, 2007
M1-Protein Shake w/20 ounces of water

M2-2 ounces chicken breast
6 baby carrots
1 ounce almond
20 ounces water

M3-Bowl of Tomato Soup
1/4 cup moz cheese
2tbsp margerine
20 ounces water

M4-Cod
Red potato
1/4 cheese
20 ounces water

Legs/Abs (will edit in)


M5-Protein Shake w/20 ounces water (yet to come)

3 cups of Green tea

Total Calories-1157
Protein-39%
Carbs-15%
Fats-45%

 

[treilin]

Hey Treilin!!

Great ideas, thank you. I do have a regular bench and hooked my legs around the underside...maybe not pretty form, but it seems to work I'm doing good and ready to recommit (lol, you've heard that before, but this time I come prepared with evidence-logs!). I'm setting my new goals at lifting heavier. I hope you're doing well too, going to go check your journal out in a sec

Oh yeah, I forgot to mention, I just bought a bottle of that DMAE lotion you referred to in your log. I'ma gonna give it a try!

GREAT JOB, I'm proud
I don't use the lotion I use the liquid drops in water I drink. I used to take the pills.
Let me know how you like the lotion!!
Glad to have you back in here!!