June competition preparation..

[Thandie]

I will give a go this week. I can't do traditional deads anymore as it puts way too much strain on my lowerback. There are many movements I will not do anymore because I can feel the weight crushing my spine. As my bones are already in a stage just before osteoperosis, the last thing I need is to do damage.

If I feel comfortable doing the sumo deads I will DEFINITELY make them a part of my regular routine.

I believe they are also referred to as Romanian Dead Lifts. Am I correct?

Romanian dead lift can be with one foot on a bench behind you, but I've seen people calling romanian sumo, similar to this one as well.
This is the sumo deadlift I'm referring to with a bar.

YouTube - Sumo Dead Lift instruction

 

[Thandie]

Week #1 - Day 1: Legs

Exercise Set counts Rep counts
Sumo squats: 5 warm up sets 15-20 reps
5 Work sets 12, 10, 8, 6, 6

Leg press: 3 warm up set
Superset 3 work sets 12, 10, 8, 6, 6

Lying leg curl 2 warm up sets 15-20 reps
Run the rack 2 work sets 10 reps, add weigh; 10 reps, add weight. Keep going till failure.

Leg extension 3 warm up sets 15-20 reps.
3 work sets 12, 12, 10

Cardio: 30 minutes on Ellyptical machine.

 

[Thandie]

Chest and shoulders this morning.
30 minutes cardio.

Caught a cold and don't feel like posting workouts. I feel cranky and have very little energy.

 

[Thandie]

Take it a bit easier so you can recover. Try a product called occicillium. I swear to you, it works.

I've forgotten about that. I'm sending someone to get it. Thank you BkM!

 

[ironwings]

hang in there!

 

[mommalu]

Hope you're feeling better.

 

[Thandie]

Thank you! You guys are the best!!

I'm feeling better today and of course went and workout.
SUMO DEADLIFTS 5 WARM UP SETS 15-20 REPS FOR WARMUP SETS
3 WORK SETS 145x5, 165x6, 170x5(OR 4) YEAH, IMADE IT TO 170 lbs!!!

CLOSE-GRIP LAT PULLDOWNS 3 WARMUP SETS 15-20 FOR WARM UP SETS
SUPER SETS 3 WORK SETS 55x15, 70x12, 85x12 Superset

SUMO DEADLIFTS NO WARMUPS HERE
NOT A TYPO! 3 WORK SETS 115x15, 115x15, 115x15

SEATED CABLE ROW 2 WARM UP SETS 15 REPS FOR WARMUP SETS
ASCENDING SETS 3 WORK SETS 10-10, 12-12, 15-10. SO 10 REPS, ADD
WEIGHT THEN 10 MORE. ECT.

Cardio: Treadmill 25 minutes 3.2 at 12% incline.

 

[ironwings]

Thank you! You guys are the best!!

I'm feeling better today and of course went and workout.
SUMO DEADLIFTS 5 WARM UP SETS 15-20 REPS FOR WARMUP SETS
3 WORK SETS 145x5, 165x6, 170x5(OR 4) YEAH, IMADE IT TO 170 lbs!!!

CLOSE-GRIP LAT PULLDOWNS 3 WARMUP SETS 15-20 FOR WARM UP SETS
SUPER SETS 3 WORK SETS 55x15, 70x12, 85x12 Superset

SUMO DEADLIFTS NO WARMUPS HERE
NOT A TYPO! 3 WORK SETS 115x15, 115x15, 115x15

SEATED CABLE ROW 2 WARM UP SETS 15 REPS FOR WARMUP SETS
ASCENDING SETS 3 WORK SETS 10-10, 12-12, 15-10. SO 10 REPS, ADD
WEIGHT THEN 10 MORE. ECT.

Cardio: Treadmill 25 minutes 3.2 at 12% incline.

So glad you are back at it and feeling better!

 

[*ebony*]

Thandie how many grams of fish oil do you take daily? EPA/DHA?

 

[Thandie]

Thandie how many grams of fish oil do you take daily? EPA/DHA?

I take 360mg EPA
and 240 mg DHA. Take it consistently every night/day because fish oil has to build up. Some people make the mistake of not taking it when they have salmon.