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Classy and competition ready!

I feel my tendonitis in the Patellar Tendon...if I apply pressure (like pinch - below my knee cap) it hurts.

the pain in the back of your knee might be caused by bicep femoris (Hamstring) tendonitis - could expain the pain you feel in leg curls. are you good about stretching and do you ever use a foam roler to stretch your hammies, quads and calves?

just thoughts...I'm no doctor!
 

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She has us start with things to slowly stretch us out. I think its maybe an injury because one week it wasn't there, the next it was and has been ever since.

We did shoulders today.

Started on the chest press machine and sat backwars on it and used the inside handles and did 15 reps with 6 walk out push ups and 20 dragon flags. Did 4 sets here.

Then we did 15 candlestick raises for 4 sets.

Then we hit pronated front raises for 15 reps.

Then we did 15 dumbell sides raises with 6 bent over lat raises for 4 sets.

Then we did 15 arnold presses.

Then we did 15 of the ones that you start at your side and go in a full circle over your head. Did 4 sets here.

We did a couple of other things and ended strong. Tomorrow she is going to make me do legs with chest. Can't wait..lol
 
Legs WITH chest sounds absolutely brutal!! I do shoulders after my legs and I usually rest a couple of minutes between the 2!! :lol: Especially after those damn WIDOWMAKERS!! :squat::aargh:
 
Chest/leg day
I did deads and lunges for legs today supersetted with typical chest things :)

I started a new cardio regime so I thought I would write about it instead.

She wanted me to do 30 min of cardio
First 4 mins of brisk walking, I used a 4.5 incline. Then I jumped off the treadmill and left it running and had to do 30 secs of floor lunges alternating legs, jump back on and do 2 min of jogging sprints and then start over for 30 min.

My legs ached after this one. But where the HYP X helped most was the sprints, normally I get out of breath but I had goals to meet so I kept on it.
 
Well despite not wanting to go at all I hit back day anyway.

We started with one arm cable pulldowns for 10 reps per side at 4 sets.

Then we did the cable on the bottom and did a squat position and pulled it to our chest we did 10 reps here for 3 sets.

Then we did dumbell deads into a shrug for 15 reps and 4 sets.

Then we did a dead lift move up and took the dumbells up to shoulder height and squeeed it back between the shoulder blades for 15 reps 4 sets.

Then I did A standing version on the lat pulldowns at 70 lbs for 15 reps supersetted with 70lb low rows for 4 sets.

Then I did single armed rows at 15 per side supersetted with the extension machine at 90lbs for 15 reps for 4 sets.

Might have done a few other things but I'm too tired to remember.

I then did 30 min of cardio with 3 min on the stepper , 20 min on incline cardio at 15 incline with sprints, and then 10 min on the exercise bike with 2 min back on the treadmill to cool down.
 
Arm day

We started with 15 bicep curls with a barbell, we did these with 20 crunches for 4 sets.

We also did the curls with a reverse grip thumb over the bar for 15 reps, 4 sets.
Then we did pronated curls with dumbells for 15 reps, 4 sets.

Then we did hammer curls alternating for 10 per arm and 4 sets.

Then we hit standing flat curls for 15 reps supersetted with 6 tricep pushups on the dumbells for 4 sets.

Then we did 4 sets of 20 reps bench dips.

Then we did incline bench tricep kickbacks alternating at 10 per arm supersetted with 90lb tricep extensions on the cable machine for 6 reps.

We did a few other things and then I went off to do my 26 min of incline cardio at 15% with 2 min sprints every 4 mins.

I'm finally starting to drop some fat, who knows maybe I might look decent at the O!!
 
crader said:
I'm finally starting to drop some fat, who knows maybe I might look decent at the O!!
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You ought to be droppin' some fat, my sistah!! :eek: That is an incredible amount of volume you have going on in your workouts. Even the weight sessions look very "aerobic" to me!! lol Stay focused, stay positive, and stay strong!!! :thumbsup:
 
workouts looks good!

how's the knee feeling?
 
delsolrob said:
workouts looks good!

how's the knee feeling?
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Its still hurting, I'm going to get a knee brace before Monday I think, Natalie looked at it and thinks its Patella. She said that there are some exercises she wants me to avoid for awhile. We will see how it goes. I have to be close by the Olympia so legs still must be worked.

Today we sat at a dog festival outside in 90 degree heat with high humidity so I got to sweat for a good 7 hrs. I
could only have shakes while I was there.
 
crader said:
Its still hurting, I'm going to get a knee brace before Monday I think, Natalie looked at it and thinks its Patella. She said that there are some exercises she wants me to avoid for awhile. We will see how it goes. I have to be close by the Olympia so legs still must be worked.

Today we sat at a dog festival outside in 90 degree heat with high humidity so I got to sweat for a good 7 hrs. I
could only have shakes while I was there.
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What in particular is bothering you about the knee at this point C?

I'll try to help with the token murse knowledge. ;)
 
Trauma1 said:
What in particular is bothering you about the knee at this point C?

I'll try to help with the token murse knowledge. ;)
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Well it started hurting anytime it bends towards me. Like stepping up and out of a tub or doing curls. It just gives out with weighted curls or any floor exercise where I am bending it. Any motion that draws my foot up hurts. And the bone that sticks out under the knee to the left side hurts to squeeze.
 
crader said:
Well it started hurting anytime it bends towards me. Like stepping up and out of a tub or doing curls. It just gives out with weighted curls or any floor exercise where I am bending it. Any motion that draws my foot up hurts. And the bone that sticks out under the knee to the left side hurts to squeeze.
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Hmmm.....Do you guys know a Physical Therapist over there. There are a few tests they can do to manually assess ligament stability and overall range of motion/function. If your patellar/knee joint is giving out for no reason that is certainly cause for concern. Is there any swelling medially (inside of knee), or laterally (outside of knee)?

MRI being the only way to effectively evaluate the situation from a diagnostic standpoint. I would be resting that joint and utilizing some type of immobilization at this point. A knee brace or ace wrap being what i suggest.

Remember the R.I.C.E. acronym with this type of injury......Rest, Ice, Compress(immobilize), Elevate! :)
 
No swelling just alot of pain. It might be ACL? I don't know any PT's so I'll just brace it. Its been 3-4 weeks since the pain started, unless I'm lifting I'm learning to live with it.
 
crader said:
No swelling just alot of pain. It might be ACL? I don't know any PT's so I'll just brace it. Its been 3-4 weeks since the pain started, unless I'm lifting I'm learning to live with it.
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It could potentially also be an MCL (Medial Cruciate Ligament), PCL (Posterior Crusciate Ligament), or LCL (Lateral Cruciate Ligament) issue also. ACL just being by far the most common injury overall. Also a meniscus tear can cause similar symptoms.

I'm not saying that's the issue, but you need to rest it C and assess successive function based on that. If it's not getting better, i'd get into your primary for an MRI of the knee joint itself.
 
always good to have a murse around!
 
Leg day

We started with 20 barbell squats and supersetted them with 90lb leg extensions for 10 reps and 4 sets.

Then we did walking lunges for 4 sets with 30 lbs for 4 sets to one end of the gym and back.

Then we did stripper pole squats for 30 reps ass to ankle and supersetted them with 6 single leg standing curls at 20 lbs per leg. Did 4 sets.

Then we did pump lunges to one end of the gym carrying 30lbs and then we ran backwards with the weight. Did 3 sets here.

Then I did 25 jump squats up off the ground.

Then I did 6 sets of 10reps on calves at 140lbs.

I then did broomstick twists for 4 sets of 50 with 3 sets of dragon flags at 15reps.

Then hit some cardio again at 15 min and 15 incline and 3.0 speed.
 
crader said:
Leg day

We started with 20 barbell squats and supersetted them with 90lb leg extensions for 10 reps and 4 sets.

Then we did walking lunges for 4 sets with 30 lbs for 4 sets to one end of the gym and back.

Then we did stripper pole squats for 30 reps ass to ankle and supersetted them with 6 single leg standing curls at 20 lbs per leg. Did 4 sets.

Then we did pump lunges to one end of the gym carrying 30lbs and then we ran backwards with the weight. Did 3 sets here.

Then I did 25 jump squats up off the ground.

Then I did 6 sets of 10reps on calves at 140lbs.

I then did broomstick twists for 4 sets of 50 with 3 sets of dragon flags at 15reps.

Then hit some cardio again at 15 min and 15 incline and 3.0 speed.
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Broomstick twists, I have seen those in a while. Kudos! I'm still trying to get good mornings popular in my gym. :)
 
crader said:
Then we did stripper pole squats ass to ankle.
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Oh Hell!!! Here we go again!! LMAO!! I can't help but laugh everytime I see this. I may have to try some of these myself after my leg session. I'll bet my wife gets a kick outta that!! Maybe I can earn a few bucks from her. Slip me some $bills under my big blue suede power belt maybe!! :lol:
 
crader said:
Lol you two are crazy!
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Craziness is not required in this realm, but it sure helps with the stark reality!!! :thumbsup:
 
Reaper329 said:
I gotta say thunbbder, you ruin the image for me, just a bit
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Awww, c'mon now. I swear I got "buns o' steel"!!! And when the timing is just right....you can even hear them thunder!!! :lol:
 
thundergod said:
Awww, c'mon now. I swear I got "buns o' steel"!!! And when the timing is just right....you can even hear them thunder!!! :lol:
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LMAO reminds me of something Nat said to us yesterday. When we were running backwards she asked us if we could feel our butts jiggle, said if we could she needed to do some more work with us. Then she said if you can feel it flopping and hitting our backs, we definitly need more work! I just laughed at her :)
 
Shoulder day.

I started with incline bench on the belly doing forward raises with dumbells for 15 reps x 4 sets.

Then I hit side raises for 15 reps and then hit the floor and did 6 push ups on the dumbells for 4 sets.

Then I did up and outs for 15 reps x 4 sets.

Then I did 15 (one rep consisted of) right and left arm alternating raises with a single 1/4 lateral pulse for 4 sets.

Then we put the dumbells out on either side of our feet and did a walkout and picked them up on the way back in and did a candlestick raise and dropped them back down again for 10 more. We did 4 sets of 10 here.

Then we did 15 raises at our sides and rotated them up and over our heads. We did 4 sets.

Then we hit the cable machine put on the rope handle and did 30 reps to our forehead.

I did 15 min of cardio on the bike in the AM and 13 min of uphill treadmill before my training. Nat wanted 20 min more but I had to do abs so I ran out of time.

I did 5 sets of broomstick twists x 100
1 set of crunches to 30
and 3 sets of 20 dragonflags

I also recieved the first of my food today. I will be eating every 2 hrs mostly tilapia , flank steak, chicken, asparagus, greenbeans, oatmeal and protein shakes for the next 5 weeks.
 
crader said:
I also recieved the first of my food today. I will be eating every 2 hrs mostly tilapia , flank steak, chicken, asparagus, greenbeans, oatmeal and protein shakes for the next 5 weeks.
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Sounds like my everyday diet for the last 6 months crader!! Fo Reel! Minus the tilapia. Substitute Tuna there in mine! :thumbsup: Very effective diet my sistah!! I've really leaned out eating like that. I'll be posting new pics exactly 1 week from today. I started using the Jergen's Natural Glow tanning sh*t yesterday. It takes 1 week to reach maximum darkness. I'll be shaving my hairy "sasquatch-i-ness" body tomorrow!:lol:
 
thundergod said:
Sounds like my everyday diet for the last 6 months crader!! Fo Reel! Minus the tilapia. Substitute Tuna there in mine! :thumbsup: Very effective diet my sistah!! I've really leaned out eating like that. I'll be posting new pics exactly 1 week from today. I started using the Jergen's Natural Glow tanning sh*t yesterday. It takes 1 week to reach maximum darkness. I'll be shaving my hairy "sasquatch-i-ness" body tomorrow!:lol:
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Yeah tuna is on mine as well. I have the every two hours with 3oz of meat on most meals but with 2 of them 6 oz. she wants me to get 250grams of protein or so with no carbs late in the day. and oatmeal being my only carb besides green beans and asparagus. Zero salt and no diet pop or anything besides water.
 
Did 10 min of am cardio on the bike

Arm day

Started with 40lb barbell curls x 15 reps for 4 sets. These were supersetted with 10 pronated dumbell curls.

Then we did 10 flat curls per arm supersetted with 20 leg lifts for 2 sets and 20 crunches for two sets. We did 5 sets.

Then we did 10 walkouts dumbells at feet and then on the way back up we grabbed and did hammer curls. We did 4 sets here.

Then we did a few more bicep things and moved to tri's..

Started with 10 tricep pushups on the end of the bench supersetted with 10 tri push downs for 4 sets.

Then we did 10 per arm of dumbell skullcrushers with the weights held in front of your face and going one arm at a time. This put quite a bit of tension on the tri's of the arm we were not doing the exercise with. We did 5 sets.

Then we did kickbacks for 4 sets

Then we did bent over overhead cable extensions for 15 reps and 4 sets.

Did a few other tri things and then drank a shake and waited for 30 min for the kids karate to start.
Got dressed again and hit the cardio. I did a 4 min warm up and then did the routine of 2 min walking , 30 sec lunges, 2 min fast jog and repeat for 20 min all done at a 5.5 incline. Then for the last 10 min I kicked it up to a 15 incline and did short jogs.

Then I took my Atomic Meltdown and hit the tanning bed for 20 min to relax...ahhhh!

Started diet today..hate it! The food gags me, it will be a long 5 weeks. Sadly its quite a bit of things I hate so no matter how its cooked it still sucks for me.

Got my Osteo Sport Beta in the mail today, popped 2 caps to try to get this pain under control!!
 
I really can't remember my back day today. I know we did pulldowns both wide grip and reverse grip. We also did cable rows and bent over dumbell rows. We did the between the leg cable pull betweens for lower back. We did dumbell deads and used the cable machine to do a squat position and pulled the handle to our chest.

We did a few other things :) and we also did most of it supersetted with abs and mountainclimbers.

I hit cardio for 20 min at a 15 incline with interval sprints.

Diet has been good. Sigh I still have 2 more meals to go before I can call it quits. :( I'm also VERY sick of asparagus!
 
crader said:
Started diet today..hate it! The food gags me, it will be a long 5 weeks. Sadly its quite a bit of things I hate so no matter how its cooked it still sucks for me.
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Sistah!! Don't fret. :sad: You can always use spices to flavor up your food. Spices aren't fattening!! It's time for you to experiment so as to give all that bland diet food some freakin' flavor. Zazz it up with Zatarain's!! HA HA :lol: Seriously, a little red pepper, cummin, paprika, garlic, and other things like this will help you deal with a mundane diet. Make the most of it. It IS gonna be 5 weeks!! :twisted: Bon Appetite!! :food:
 
Ok question, had a food delivery issue today and the food was put on my back porch for an hour and 30 min. Do you think its still safe to eat?
 
that could be scary!

I'll take it that it's parishable!
 
if you opened it and the products in it were still cool than I'd guess it's fine.
 
It was warm. I'm just going to go with it. Hope its still good, its my next 4 days worth of food. It only has to make it until Tue.

I did chest with Matt today. Nat's in Cleveland competing.
We started with chest press machine , I did 4 sets at 50x10 for 2 sets and 60x10 for 2 sets. I did 6 walkouts with these also.

Then we hit dumbell flyes I did 4 sets of 15 here supersetted with 10 push ups.

Then we hit the cable machine and I did cable flyes at 30x 15, 40x15, 40x 15 and 50x10. I did standing alternating lunges for 10 per leg with these.

Then we hit incline machine, I did 4 sets here at 30, 40, 50, 60 for 10 reps.

Then we did pec deck for 4 sets 30, 40, 50, 50 x 15reps

Thats all we had time for. I'm going to do cardio Sat-Sun probably. Unless I die of food poisoning..lol :)
 
crader said:
It was warm. I'm just going to go with it. Hope its still good, its my next 4 days worth of food. It only has to make it until Tue.
I'm going to do cardio Sat-Sun probably. Unless I die of food poisoning..lol :)
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I think you'll be alright. Make sure to cook everything VERY thoroughly to kill any bacteria that may have formed. Not trying to scare you sistah, just be safe. Cook VERY thoroughly!! You WILL be fine!! :thumbsup:
 
thundergod said:
I think you'll be alright. Make sure to cook everything VERY thoroughly to kill any bacteria that may have formed. Not trying to scare you sistah, just be safe. Cook VERY thoroughly!! You WILL be fine!! :thumbsup:
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LOL Its already cooked. I will just nuke the hell out of it!!
 
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