[Variable]

Argh.

So I think I should go see a sports-med person. My elbow wasn't hurting per se, but I can tell there's an issue. I was pretty livid. And I know they're just gonna say "give it 6 weeks rest" or something ridiculous.

Also, my left anterior delt is hurting.... and probably something else.

darnit.

But I did some shoulders, with some explosive reps with the band.

For the treadmill, I did a 10 minute random run, 8 minute miles with some mid range inclines, and then flattened it and pumped it up to 9mph for another five minutes. I was pretty happy with it.

[sally]

killed biceps, triceps and shoulders yesterday...after 45 mins of the dance class.. and then finished with abs.

every set was 8-10 reps
4 sets dumbbell shoulder presses
3 sets cable rope upright rows
3 sets dumbbell bent lateral raises
3 sets one arm cable curls
2 sets dumbbell drag curls
2 sets dumbbell concentration curl
3 sets dumbbell triceps kickback
3 sets one arm dumbbell overhead extensions
2 sets one arm cable reverse pulldown

[dreamdeferred]

^^^^^^^^ Slow down there Sally......you're making me feel lazy

Originally Posted by Variable

Argh.

So I think I should go see a sports-med person. My elbow wasn't hurting per se, but I can tell there's an issue. I was pretty livid. And I know they're just gonna say "give it 6 weeks rest" or something ridiculous.

Also, my left anterior delt is hurting.... and probably something else.

darnit.

Damn......sorry to hear that dude.

Have you ever heard of ART (active release techniques)? A guy I know swears by them and claims that he's managed to shelf some pretty old injuries as a result of having this performed on him.

It's a soft tissue management technique that apparently speeds up recovery and stuff.

Something to look into maybe? Google to find a practitioner in your area if you're interested.

[rahma]

Half step/half weight lifting class tonight

[DramaRani]

30 minutes of the elliptical, 45 minutes of the arc trainer, and 10 minute cool down on the treadmill .

Question: Sally recommended doing a warm up, then weights, and then cardio. Can I do the weights after cardio? My [new] gym has limited equipment (only 1 arc trainer). Sometimes you have to wait for the cardio machines, but the weight machines are empty. The minute I was done with the elliptical, I would have done a few of the weight machines, but I needed to beat a buddhi lady to the arc trainer.

[Variable]

Originally Posted by dreamdeferred

^^^^^^^^ Slow down there Sally......you're making me feel lazy




Damn......sorry to hear that dude.

Have you ever heard of ART (active release techniques)? A guy I know swears by them and claims that he's managed to shelf some pretty old injuries as a result of having this performed on him.

It's a soft tissue management technique that apparently speeds up recovery and stuff.

Something to look into maybe? Google to find a practitioner in your area if you're interested.

coo, thanks. I'll look into it for sure.

[dreamdeferred]

No prob Variable ^^^^^^^^^^^^^

So I've been slacking a bit lately and doing a maintenance routine. But I need to step it up before Ramadan so I can go into the month as lean as possible.

Due to a poorly executed bulking phase I gained a couple of inches around my waist, nothing major, but it's really bugging me.

Here's the routine I'm gonna use over the next 4 weeks

3 Days a Week Full Body Routine

Alternating these two workouts

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift

Workout B
3x5 Squat
3x5 Standing military press
3x5 Barbell Row

Accessory exercises (to be done as I see fit/nonessential)
Pull-ups
Dips
Curl
Tricep pushdowns

The goal will be strength oriented........getting my poundages up.

Since I'm trying to lean out a little I'll be eating really clean....about 2400 cals a day (a bit more on weightlifting days) and doing light cardio on my days off.

Hopefully I'll go into Ramadan in decent shape iA and then focus on keeping it together during that month.

[Spice]

Im so out of shape, ah. With assignments and later exams, I've been too busy to do much else. I need to lose another 10, soon, inshAllah

[sally]

Originally Posted by dreamdeferred

Have you ever heard of ART (active release techniques)? A guy I know swears by them and claims that he's managed to shelf some pretty old injuries as a result of having this performed on him.

It's a soft tissue management technique that apparently speeds up recovery and stuff.

Something to look into maybe? Google to find a practitioner in your area if you're interested.

i havent googled it yet but is that one of the treatments people can potentially get 'addicted' to..like athletes.

ok maybe i sound thoroughly dumb having posed that query. ill just google thanks.

Originally Posted by DramaRani

Question: Sally recommended doing a warm up, then weights, and then cardio. Can I do the weights after cardio? My [new] gym has limited equipment (only 1 arc trainer). Sometimes you have to wait for the cardio machines, but the weight machines are empty. The minute I was done with the elliptical, I would have done a few of the weight machines, but I needed to beat a buddhi lady to the arc trainer.

well it depends on your goals
i think for maximum caloric expenditure benefits warm up + weights + cardio works nice

but you can do cardio first then weights too..it has other benefits...and of course it's not like the calorie burning just happen to die from doing that...you'll still be burning calories

this is all debated stuff. some ppl say its better to be warmed up before doing weights..well you can manage that with a short warm up

in the end, i just go by how i feel.


on days when i think ive taken in a decent amount of calories, especially carbs (simple or complex) i definitely am ok with cardio then weights. because i know ill have carbs to spare when i get to the weights portion

but on days when i dont feel that great sugar intake wise i just go weights first

usually during the week it works out so i do weights first because i take the advanced classes at the gym most days during hte week and they all start at 7. i go in about 5:30, 6:00 and ive got time to spare.

during the weekend when i have my long run i dont really do weights, but if i had to, i wouldnt unless i ate or drank a lot of carbs

anyways it all just depends on how you feel..you might find it works in your best interest..

and remember it all has to do with intensity as well...if youre gonna do high intensity cardio then weights, then even on a carb loaded day you might feel fatigued or not as great when you get to the weights portion

but if you do low intensity youd be ok

too many variables to consider basically but i think you should try diff approaches and see what works for you

[sally]

so today i had a lot of carbs in my system (baked a ton of cookies last night..and ATE one too many..ahem!)

i started on the half marathon training plan i got from runnersworld.coms main page,..the one i posted on the running thread (btw i no longer know which thread i should post in...so i post in whichever i feel like)

today it told me to run 2 miles..im doing the moderate intensity training..due to the issue i had with my knee..not major but still in the process of recovery...plus if i did hard id push myself beyond my zone and i dont wanna get hurt..plus ramadan blah blah..inshaAllah ill reap the same benefits (with regards to increasing my speed etc) from htis low intensity training plan. without getting hurt.

so it told me to run 2 miles..i wanted to rolll my eyes but i knew i should follow it because it knows what its talking about..so i get on the treadmill, warm up, run 2 and im like this is lame so i did another half and then decided to stop for my own good bc i had a class to take also...

so just walked for like 25 mins after that. then around minute 40 i got bored so i was like im gonna do a fit test! so i did the treadmills fit test where it takes your heart rate into account after making you run on an incline or whatever and it told me im excellent YAY! alhamdulillah. i have worked so hard on cardiac fitness..so it feels damn good to see progress

anyway that only lasted like 5 mins..then i got off and did a 75 min high interval kickboxing class which thoroughly rocked. best instructor ive ever had. i heart the choreography.

we do tons of jabs, upper cuts, hooks, cross punches...sassy kicks, front kicks, side kicks, back kicks, curtsy squats, jump squats, bob and weave of course, blocks blah blah blah then we put it together to a finale song and yeah her routines rock.

she ended with push ups and even though i was tired from yesterdays arm work out i managed 40. GIRLY pushups though, lol.

[dreamdeferred]

Originally Posted by sally

i havent googled it yet but is that one of the treatments people can potentially get 'addicted' to..like athletes.

ok maybe i sound thoroughly dumb having posed that query. ill just google thanks.

I honestly don't know too much about this treatment......what I do know is mostly secondhand. I've never heard about addiction issues with reference to ART though. I mean it's basically a form of massage therapy so I'm doubt it would be highly addictive. Who knows though? Let me know if you read anything interesting about this....I'd like to find out.

well it depends on your goals
i think for maximum caloric expenditure benefits warm up + weights + cardio works nice

but you can do cardio first then weights too..it has other benefits...and of course it's not like the calorie burning just happen to die from doing that...you'll still be burning calories

this is all debated stuff. some ppl say its better to be warmed up before doing weights..well you can manage that with a short warm up

in the end, i just go by how i feel.


on days when i think ive taken in a decent amount of calories, especially carbs (simple or complex) i definitely am ok with cardio then weights. because i know ill have carbs to spare when i get to the weights portion

but on days when i dont feel that great sugar intake wise i just go weights first

usually during the week it works out so i do weights first because i take the advanced classes at the gym most days during hte week and they all start at 7. i go in about 5:30, 6:00 and ive got time to spare.

during the weekend when i have my long run i dont really do weights, but if i had to, i wouldnt unless i ate or drank a lot of carbs

anyways it all just depends on how you feel..you might find it works in your best interest..

and remember it all has to do with intensity as well...if youre gonna do high intensity cardio then weights, then even on a carb loaded day you might feel fatigued or not as great when you get to the weights portion

but if you do low intensity youd be ok

too many variables to consider basically but i think you should try diff approaches and see what works for you

Cosigned.......I'd also like to add that training cardio on your off days (non weights) is a viable solution as well. It's not the most time efficient as it basically puts you in the gym everyday but it helps with recovery. Another perspective to consider.....Sally's right though, it's all a matter of what works best for you.

[Revert]

I rested today as I was having some slight aches in my thighs..probably not stretching/warming up properly.

Tomorrow i'm gonna start my new regime insha'Allah.

Someone needs to pst something for working on abs as I want to get that area sorted..I ahve a routine for shoulders and chest and legs.

[foozball]

Originally Posted by DramaRani

30 minutes of the elliptical, 45 minutes of the arc trainer, and 10 minute cool down on the treadmill .

Question: Sally recommended doing a warm up, then weights, and then cardio. Can I do the weights after cardio? My [new] gym has limited equipment (only 1 arc trainer). Sometimes you have to wait for the cardio machines, but the weight machines are empty. The minute I was done with the elliptical, I would have done a few of the weight machines, but I needed to beat a buddhi lady to the arc trainer.

from what i've read, you should warm up e.g. 5 - mins cardio then lift weights and then do cardio. Weight lifting should not be done with weak/tired muscles (i.e. after cardio) because you increase your chances of serious injury.

[thejellymill]

I'm fat. I had Pizza Hut for dinner and didn't find the opportunity to work out today.