THE OFFICIAL VNA EXERCIZE & FITNESS DEPARTMENT...

[stickyvicky]

All I can say is don't go jogging after eating fried eggs and sausages.... I had a screwed up schedule yesterday and the only time I could squeeze in to go for a run was shortly after eating a huge breakfast. Never again! lol.. it almost came up in mile 3!

But I did good, was nice to run here where it's cool, as opposed to florida last week, so I did 4 miles. I can remember when I struggled to do just 3, now 4 is easy! I want to start doing 5 every day, but Loki can't do it. I told Dave we need another Jack, so I can do 3 miles with each one, think 4 miles is the absolute max her little legs can do. Don't want to push her more and end up hurting her! Maybe I'll ask the vet what is good for her. They are designed for sprinting not continuous runs.

[st1fler]

CHEST

Incline DB Press
35 x 10
45 x 10
60 x 6
65 x 4

Flat DB Press
45 x 10
50 x 10
55 x 9
60 x 8

Incline Fly's
35 x 10
40 x 10
40 x 10
40 x 8

Machine Fly's
100 x 10
130 x 10

Decline-Press
80 (each side) x 10
90 x 10
90 x 8

[stickyvicky]

I found this in a forum today and thought it was most interesting... cause I've been asking HRL, Kman (who never answered) and Julie this for weeks now..

Q by woeisemma: I went jogging outside for the first time in 6 months today. I have done my cardio on a stationary bike or elliptical since December. I am 21 so my maximum heart rate is 200. What worried me is that even at a very slow jog, my heart rate was 160-170 bpm. I ran for 4 min and my heart rate stayed at 195-200 bpm. Is this normal? Thanks.

A by someone named Jeremy: The problem is that people have a hard time defining "normal." For example, the maximum heart rate equation has been well studied and known to vary wildly from person to person - your heart rate maximum may actually be higher, and you are simply working in a more intense zone.

Having a high heart rate is not necessarily bad - in fact, it is an indicator of fitness when you can maintain a higher heart rate for prolonged periods of time. Norwegian cross-country skiiers have been known to maintain 80 - 90 percent of their maximum heart rate for up to 2 hours at a time.

The question is - how long does it take to return to normal? That is a more profound indicator of your level of fitness. If your heart rate remains elevated for a prolonged period of time, you may be concerned, but with regular exercise, it should recover more quickly and your resting heart rate may lower as well.

I was around 50 - 60 beats per minute and after several years of intense cardio training, I can easily get up to 180 bpm and maintain that for 10 - 20 minutes, but then it drops to 60 within the hour and my resting is down to 38 bpm.

[st1fler]

i remember doing the elliptical with my dad before working out and his HR is like 110 the whole time and mine shoots up to 160 in like a minute haha. Mine always seems to stay in the same spot. I used to do a lot of running in highschool in my gym class (oh how I miss those days). I was in the best cardio shape ever when I played baseball(surprisingly).

In highschool we had to do 2.5k runs and then they upped it to 4K, you would get a mark out of 20 and you would go 30-(your time) to determine your mark outta 20, I think girls got 35 haha.Then they changed it so you have to run for 25 minutes straight around a field. I'm more of a sprinter than a jogger but I can still run for a long time.

[stickyvicky]

Bunko said:
Heart rate changes from person to person so much that it almost makes no sense to compare them amongst different individuals.

First of all, your max HR is probably higher than 200 if you could push yourself to 200 with a "normal" effort jog. Max HR is mostly genetic.

I can never seem to push myself above 175-180 and above 170 I suffer pretty badly. There are guys, who can maintain a conversation at 170. There are also guys, who climb the biggest hills on their bikes at 140. So there is no point in comparing one person to the other.

What you could do is watch your HR over time. See how it changes for the same effort week after week. Also, it is pretty easy to know if you went above your Lactate Threshold for a longer time - your muscles will be sore the next day from the lactic acid buildup.

Jeremy's suggestion is also really good, check how quickly your HR returns to a normal range. So you can try to see how long it takes after you finish your run/jog for your HR to go below say 100. Normally it should happen within a couple of minutes I think.

[stickyvicky]

Here is some more:
Question by Randy
when running is a heart rate of 188 to high?

Answer:
Dear Randy,

Heart rate is an indication of the heart's response to exercise. If you feel discomfort while running (you have difficulty running and talking without getting breathless) then you are anaerobic and your pace will need to be slowed or you will stop and be forced to recover. When your heart rate drops you will be able to begin running again.

If you can continue to run, even with the elevated heart rate, without becoming breathless then 188 heart rate is not too high. However, my best guess is that this heart rate will cause you to become anaerobic (breathless) and your pace and any distance you try to run (beyond a sprint) will suffer.

I hope I have been of some assistance.

Dr. Christopher Rampacek

[hotjulie]

I'm glad you found your answer, I don't know enough about it to give you a honest answer. Like he says it varies from person to person, if my heart rate hits 180 I'd be afriad for me, but with you Vicky as you say your fine. One thing for sure if you feel faint, dizzy or short of breath STOP! Also like he says you should be able to carry on a normal conversation at least within reason.

[st1fler]

I think I've been to the gym 7 days in a row so I am going to take a day or 2 off lol :)

I said yesterday to myself I'm not going to go today but I get so bored so I just go. It was so busy today holy shit, I woulda thought with the crappy weather nobody would be there but I was wrong.

[WalterB]

I just ran across this medical alert. I don't want anyone here to get hurt, or sick, so I'll post it here.

[stickyvicky]

I think I've been to the gym 7 days in a row so I am going to take a day or 2 off lol :)

I said yesterday to myself I'm not going to go today but I get so bored so I just go. It was so busy today holy shit, I woulda thought with the crappy weather nobody would be there but I was wrong.

So true Stiffy, the gyms will be crowded for the entire month of Jan, everyone feels soooo guilty for eating so much over the holidays.... everyone is making new years resolutions about losing weight, lol... just wait till Feb, it will all be back to normal.... very cynical I know, but oh so accurate... Rokkerr went yesterday and he couldn't even get a cardio machine, he had to wait 20 min.

That's just another reason I love running so much. No special equipment needed! No gym memberships, doesn't cost a thing. A pair of sweat pants and some shoes is all you need, even if you are traveling, don't have find out where the gyms are and hassle.... pay more.... figure out different equip, etc.. just run out the door and go! and go! and go! Breathe the air deep into your lungs! I'm so exhilarated! I ran 5 miles today and it was a piece of cake! 2 days ago I struggled to run 4, so I took yesterday off..... That makes 13 miles this week, if I can run 5 on sat, that will bring me to 18 and at least match last week. My goal is to work up to 25 per week....

[stickyvicky]

I just ran across this medical alert. I don't want anyone here to get hurt, or sick, so I'll post it here. (Click on the attachment to make it work.)

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You are sooo funny Walt! I thought I was seeing things at first and kept blinking...

[st1fler]

I really hope he didn't just stand around for 20 minutes. Theres no way in hell I'd wait 20minutes at a gym for anything. Just start my workout without cardio if there isn't any machines.

[hotjulie]

Your so right there packed, it's good to see just wish people would go all year long and more would hire me. The one gym that I have the most clients in is insane, there's 5 trainers there and we're all slow. No one wants to spend any more then they have to right now. One thing that I do is if I see someone that's new and doing something wrong in a way that they'll get hurt is I do show them the proper method of doing what they're up to. I got a client that way I didn't mean too just worked out, I'm not complaining. Even the gym that I work out at is busy, and it's small. The reason I go there is I don't have to wait for anything, yesterday when I got there I was told it's crowded there was 6 of us there. Like you say Vicky by February most will have lost there drive to go and with it the money they invested in themselves.

[st1fler]

I don't mind the extra females though! Some guys are so annoying though, this woman walks in and they just stare at her they couldn't have made it more obvious lol I look but I dont stare.

The hottest girl I've seen at my gym (who I haven't seen in like a year) was with her friend and I sat down on a bench to do whatever and they came infront of me (maybe 3 -4 feet) doing SQUATS in their spandex my god. I was doing bicep curls just looking down trying not to act like a perv. Over christmas there was this woman who had a boobjob you could tell (doesn't bother me LOL) but she was doing cable crossovers bent over right behind me too and If I look up into the mirror BAM boobies but I didn't want to just look cuz she was right there haha.

Too bad they ladies don't look at me, not big enough or good looking enough :(

[stickyvicky]

They're probably looking Stiffy, women are just sneakier about it...

[st1fler]

Well they should COME ON OVER, because mr shy guy sure ain't gonna do nothing LOL


SHOULDERS

DB Press
35 x 10
45 x 10
50 x 8
55 x 6

Side-Lateral Cables
17.5 x 10
25 x 10
28 x 10
28 x 10

Front Raises
30 x 10
30 x 8
30 x 8

Rear-Pec deck
80 x 10
100 x 10
100 x 8
95 x 8

DB Shrugs
65 x 10
65 x 10
65 x 10

only got a few sets in for traps cuz everyone was using all the damn barbells for shrugs. I really wish I had a lifting partner so I could lift heavier but nobody has the same schedule as me really so I can't. Everyone that I know that goes to my gym always stops working out too, they go for a few months stop for a few months then come back. I should just freakin switch gyms and go to golds, maybe I'll go tomorrow and see how much it would cost.

[hotjulie]

Instead of doing nothing why don't you just say hi and smile. Girls don't go to the gym to hang all over some gym rat but if you show you have a personality hey you never know. If you ask someone to spot for you most will.

[st1fler]

Instead of doing nothing why don't you just say hi and smile. Girls don't go to the gym to hang all over some gym rat but if you show you have a personality hey you never know. If you ask someone to spot for you most will.

you should rephrase the part about girls don't go to the gym to hang all over some gym rat LOL. Lotssss of them just talk to all the boys. Some do 1 set talk for 10 minutes do another set, talk for 10 minutes.

and I don't say anything because I am so shy and am very self-concious(LOL WHO KNEW?)

[st1fler]

LEGS

Squats

45 x 10 (warm up)
135 x 12
205 x 6
225 x 5 (PR)
205 x 6

Decline Leg Press
3(plates) x 10
4 x 10
5 x 5(PR)
4 x 6

Leg Curls
80 x 10
95 x 10
105 x 8
105 x 7

Leg Extensions
90 x 10
110 x 10
130 x 8
120 x 8

Seated calf thing(air pressure machine lolz)
250 x 12
275 x 10
275 x 10

[st1fler]

it's really making me mad that I'm not sore after these leg workouts. My butt is the only thing thats sore (and its not from what you are thinking LOL) and it's barely sore. I obviously don't "like" the soreness but its just really weird.


hey walt can u imagine wrestling with HER LOL
http://www.muscleelegancemag.com/FreeSe ... cDblWS.jpg