Contest Countdown to the BC Fitness Championships 08
(assuming show date to be around July 08)


This is the plan for my next show in my NEW JOURNAL! I will be doing Figure again in Nov 08, I placed 6th but need top 3 to get to BCs with it so only doing Fitness in the Summer. Was small and need to have fuller muscle with more size.
Not sure of contest date for BC's so these are rough outlines for now.
I am now a PVL sponsored athlete so I will be trying out some of their stuff and reviewing it, hopefully they will like that idea, I still have to speak to them, I only contacted them yesterday and it was late so I may not hear back until Monday. I can now try out some BCAA and other things for bulk, they have bars too and different proteins/creatines/oils/greens and vegan products which is exciting! This should really help me along with my goals this year for muscle gains!! I am reusing my suits but have a suit sponsor now so may get one done anyway and then see, I can save it for next time or use it......we will see.

Post Contest Plan Nov 11 to Dec 31, 07.
Had 2-3 lbs of chocolate post contest (nov 12, 13th), have been eating veg subway sandwiches daily with chips n pop. Had 12 chocolate volcano cupcakes this week and ate 2 small square casserole dishes of tuna casserole made high protein but was also rich starchy carb and creamy fat though....... small bit of candy and a few full sugar pops but overall, I did not do as bad as I thought I may.
Started back on somewhat structured eating plan today, protein 6am with supps, oatmeal and fruit after training around 9-10am daily. Still on diuretics to this weekend for 2 more shoots.
Have kept up with an hour cardio 4-5 days of the week, some weights for all body machines or conditioning work like mentioned below.
Tighten tush; keep up cardio to offset eating, rehab back and joints. Use balance boards, bosu, noodle, heavy bag and sit fits for conditioning. 4-5 day per week workouts with moderate cardio. Rep ranges 10-20 or so. Set ranges 2-5. Weights mainly light loads.

Weekday will be moderate diet. Try some vegetarian recipes been wanting to try for years! Already gained 10 lbs as of 6 days ago!

No more than 2500-3000 cals per day.

Keep up 2 litre water per day.

I will aim for taking in an avg of 200gm protein per day (26% or 800 cals on avg).

55-60% carbs which is about 1800 cals or 450gm per day avg (30% starch veggies and grains with 30% non starch veggies, dark and leafy green veggies which is about 225gm of each, or 900 cals of each).

That leaves about 14% fats or 400cals or 44gm. Weekends are freebies. A bit of leeway for lower protein to higher fat/carb but main aim is as above.

Pre Season January 08 to March 08
Pre Season work on sizing up legs, lats, calves and stacking/hardening arms but staying on the leaner side. Cleaner diet choices with cheats only on weekends. Similar breakdown as above but fewer leniencies.

On Season April 08
Start the slow progressive dieting here, relative to actually show date once announced.

Pre Contest June 08
Strict dieting, lots of daily cardio with daily moderate weights.

well I sucked.............was sick and off for a week! I did do cardio and trained some after contest and then bam, last week it finally landed, was fighting it for weeks but it hit me.
I had gained back 10 lbs in by nov 15th, not sure at this point and don't care, I know my 6 pack is not as intense and I am not as cut but I am still under 18%, probably at around 12-14 at this point.  I would like to sit at this for the next year but I guess that is another goal or challenge.......teehee
I have small bloat belly under belly button but that is from the carbs............but is still in great shape and legs too, just softer.
I finally worked out today, I am back on track, but still enjoying some rich foods, been pigging out on tuna casserole today....I use cream mushroom soup, cheeses, butter, bread crumbs, elbow pasta........I put some green beans in there though and sometimes I add dry cottage cheese to up the protein, but did not today, none in the house........yesterday I had a new risotto recipe from jamie olivers book 2, sweet garlic and thyme risotto which has a ton of celery too and topped with nuts n bread crumps........it was rich and yummy and had parm and butter.................but you know what, overall, my crap has been whole crap........butter, creams........and otherwise healthy - oh except some of the choices, like those volcano cakes but again, I normally would have been going overboard more and have not so that is good, the rebound has been moderate.
I also had some neat suggestions to my plan wihch I may incorporate........will see.

Hey all,
welp.......been off for over a week, just decided to rest my back, enjoy the holidays and not worry about tracking anything for a spell!
Just being.
I had xrays on my back, just incase.  I am pretty sure its just soft tissue but its been such a bad year with my back and I have always had such a strong back with no back probs that I figured I better just check it out to be safe.
Looks like I just may need to break the bank and get weekly treatments for a few wks which is expensive........but it will probably be the only way to heal it enough then the weight training takes over but right now its all so out of wack and tight and sore and imbalanced and just TIRED that I have to workout like a 12  yr old school girl so I figured I would rest.
Still got my goals in mind, still gonna go fricken hard and heehaw but I just may wait a bit longer until I am not so crippled up.
Happy Holidays to you all!!!
Linda

so I have to replan...........I have been off training, sick for a while, got some meds, had no choice as I was heading slowly toward pneumonia so I went in and got some antibiotics which sucks cuz especially with my health you do not want to get your immunity suppressed.  I cannot get sick again this year as the next time it will be worse since I now took these antibiotics and that makes the bug smarter the next time.
I have not pigged out to much, too sick to eat, if anything not been eating enough.   But trying to keep to veggies, potatos and proteins and stick with at least a shake per day for breaky and all the other supps.  Back is not too much better, will be scheduling some treatments when the time is right and I am not so sick nor broke.............hey it was just Christmas and although that is not what did, I had to pay some of my moms debts this past couple months draining of any spare funds, even my Christmas bonus from clients was spent on her debts - not all, she has too many but some of them most urgent so my other half and I really were not able to spend much, under a hundred bucks each for each other.  Being sick makes it all suck more as does this crappy cold weather which for someone with my health issues means I cannot be out for more than 30 minutes even covered from head to toe, just cannot breathe in cold air, it annoys the crap out of my lungs and I end up sick........like now.
Of course I am not happy, very grumpy, I hate cold and just want March to roll around now........been counting the days to summer since last summer........................
I am going to revamp my plan but am looking at a bulk to march maybe so:
Jan to March 08
Lite cardio, mod bulk diet, weights.
But I have to start back light with back work to help get me healed so my bulking will based on 2-4 sets of 8-12 mainly with maybe higher reps on active rest which is on week 4 of each 4 weeks.
I want to start some kickbox work on the heavy bag again to firm the rump more.........i also noticed I have cankles now........not sure how i feel about it other than the need to build up calves more, the actually diamond itself and try to avoid the underlying muscle which resulted in my cankles.  Many gals, guys too actually, complain about tiny ankles...........I don't have that issue.
I just think it makes my lower body look bulkier and when lean, more muscled than the top.
Its amazing how the goals must constantly change to match your on going results.
I also really want to make good use of my PVL sponsorship to boost my goals so I have to eat well and take my supps since I get free stuff now, want to make sure I take advantage since its a year contract only......of course I can hope they keep me on but we will see and I cannot assume, but I can work toward it.  In the past I tried PVL and was not fond of the protein but this was years ago, they have all types now and its not so bad, some are good actually and they have greens n oil and vitamins..........that saves me a ton of money.  
Aug will be around the corner, unless I do one sooner for figure - to try to get top 3 so I can do fit and fig in Aug.......but otherwise its just fitness in Aug.
So this week I will start with bands and see how it goes, now that I am feeling a bit less winded and sick.
Linda

This is all tentative since the dates I am going by are assumed dates based on the 2007 show dates, but this federation seems pretty consistent in keeping show days each year around the same times.
I have decided to try to get top 3 in another city level Figure with BCABBA so I can do Figure AND Fitness at the 2008 BCs.  I am qualified for the Fitness and I will be reusing the same suits, music and routine which saves me a ton of money.  I am going to get Amy to adjust the suits I have now for a better fit and maybe see if I can heal my back enough to nail my aerial and add it back into the routine.  So my 2 choices for the Figure at Kelowna in April or Fort St. John in June.  I am waiting to see if Kelowna is a BC qualifier, if so it is closer to me than the later show so I just may go out and do that one for Figure and this time I will enter my height class and masters (mid 30s class) and I may even enter the lightweight bodybuilding while there for fun!!!!  I can use my old copper suit for bodybuilding or maybe get a new one, will see.
If I don't make top 3 in Figure then I still have the option to enter Fort St. John or I can just wait and do it in Nov. 08.
July or Aug will be the BCs which is only Fitness so far, unless I manage a top 3 in Figure beforehand as mentioned above, then I would be doing both at the BC's.  (Assuming the BCs are in July or Aug 08)
Without definate dates my diet and training plan is rough for the year outline and will be tentative outlines.  I will only be able to see a month or 2 ahead which makes long term periodization hard but I will manage.
I will be reviewing PVL products along the way too.
I won't be able to do any major bulking but for now I am going to work on conditioning my injury and a fine balance of slight leaning, mainly maintaining with some lean muscle gains as possible on a mod cal diet.  
2500 is the avg calorie intake I am aiming for with an avg of 200gm protein per day.
Daily exercise:
 15-20 mins on treadmill at 2% incline, 4-5 mph then next day recumbent bike, alternating both to 6 days per week, done at home.
-weights can be at home or gym 
5 days - Back / Chest / Shoulders / Abs + Arms / Legs
3x10 at 75 - 80%  load or as back allows
Pick exercises for size, compound but replace as needed for pain.  IE - if deads hurt that day, do single deads which brings weight down or can Exercise choices will be:  Barbell Squats ATG, Inverted Leg Press, Lying and Seated Ham, Seated or Single Calves with bent knee, Add/Abd machine, Pullups, Chins, Mid Back machine or plate load, Deadlifts, DB Chest flat press, Incline Chest plate load, Decline Fly, Overhead Press machine, Side Delt Machine, DB Rear Delt, VSits, Ab Bench, Side Obl on angle bench, hanging obl, Bicep machine, EZ preacher, Tri machine, DB Kickback, Rotator and stretches.
Meal Plan in general 
 Daily:  mangosteen, goji and golden amazon berries and or pc of fruit, vits n mins, colleus, lung tea, protein drinks, gluamine, creatine, greens, efas, and a few more PVL products I will list as I get.
my protein choices are dry cottage cheese, fish, canned or tuna tataki, oysters, salmon
fats choices - other than the mct oil I am going to start on with pvl, olive oil in cooking both normal and extra virgin, nuts, occasional butter or milk, cheese

Carbs - starches - tubers, grains, beans, carrots and peas, ww bread.
Carbs - other - nonfat plain yogurt, broc, green beans, celery, onion, garlic, parsley, dark leafy greens, asparagus
Been sick and off for what feels like ages, but about a month I guess or so.  I am starting tomorrow as I feel a well enough now to try.

well.......I don't even want to write this as I just may cry, whic is uncommon for me.
I had to go into the dr. today to make sure I don't need prednisone. I had doubled up my meds and had to get more antibiotics on wednesday, larger and longer dose. I cannot do much, walking to one room gets me wheezy. My lungs are pissed off and very flared and I was going to hit the ER this morning but called the dr instead. has some pepsi and it helped with the caffiene to help me breath.
Well while there he brought up my xrays which I figured were fine since I had not heard back........
I am devastated...........and i know that sounds harsh, compared to some people I should be happy I can walk, see, hear, have family.....you know grateful for things I have in life etc. But I could not help it, my heart just sank when he told me I had permanent damage to one of my back discs. I have prided myself on having a strong invincible back for years.......

To someone like me who was held back my whole life by health, and now have tasted some normalcy in life and he tells me I cannot hyper extend........hullooo, fitness competitor, gymnastics...........

he said the weights and exercise is prob why I am not disabled.

apparently my disc between L5 and S1 is very narrow. He said it is probably also herniated already and that the extreme pain I had the days I could not walk, or stand straight meant I pinched a nerve. so he goes on to say, I wll feel pain, I may pinch again and not to hyper extend or lift so heavy with stuff like deads or squats............................****in ****, I hate life, I want to kill someone.......so I put my fist through a wall and now I sit here.....

I am willing to replace it, surgery, anything to keep up my goals.........but he said there is nothing unless or until my legs get affected, disabled.

I asked for the cause, my asthma, was it the steriod meds for all my life or the lifts I did getting my mom up off the floor, the car accident I had 8 yrs ago, poor exercise form......which I doubt...........he said could be any or all or a combo of some.
And here I sit..................................:(

Okay so I got a bit depressed. I have been ignoring the computer, and now again have a bunch of articles to catch up on writing, projects waiting for me, and am just keeping up with clients only right now.

I did get a touch of pnemonia but am better and working for a week now and my lungs are almost cleared out.

I have an inbox full of forum posts so I will be back on again, and posting and have a ton of stuff, extras just sitting to post for everyone.

I lost a bit of motivation and just needed time to collect myself, re plan and think.

I don't want to stop competing but now am not sure the level I can achieve, which basically just shakes up my confidence a tad but I am determined......DETERMINED to do the best I can to the fullest of my ability.
I am going to press on with my goals and work around my back. I AM GOING TO MAKE THE SURROUNDING MUSCLES STRONGER, enough so that they can compensate for this thin narrow disc of mine.

I did however insist on more xrays which my dr did not want to do but he said if I have chronic neck paid he would do my c spine.......well I do have chronic neck pain, I just ignore and work through it, like everything else, like my back....hint, hint so we went ahead with those, I know I have scoliosis there but now I can know my full condition. He says to me 'so what if we do find out something is wrong?' and I said then I can work with awareness and do the best I can otherwise I will work through pain and not knowing my boundaries means you can BET I WILL HURT MYSELF.

So I have acupuncture dated for Feb 8th and will be looking into IMS as well.
Deep tissue every 2 weeks or every month, same with acupuncture and chiro every month or 2.

Now the training. I have to get over the losses of the exercises I love. If my body lets me do them pain free then praise the lord..........if not then I have no choice and have to live with this, face it and submit to the 'lesser' exercises, or so I see them as!! The mourning of this is over now. I guess its my little ego hang up that I love squats and deads and see leg press / ext and hypers as easy alternatives. In a resounding echo lets all repeat 'get over it Linda!'

Now forward
Contest venues are up as follows:

*Western Canadians (Tested)
May 3rd 2008 Kelowna Community Theatre, Kelowna, BC
I may do the figure here if it qualifies for the BCs

*Northern Classic
June 7th 2008 North Peace Cultural Centre, Fort St John, BC
I may do this if I do not do Kelowna above, for figure.

*BC Provincial Championships
July 19th 2008 Cenntenial Theatre, North Vancouver, BC
I am doing the Fitness here, I qualified for this, if I do one of the above and get top 3 in figure then I will do both fitness and figure here, otherwise just fitness.

*Sandra Wickham Fall Classic
November 8th 2008 Massey Theatre, New Westminster, BC
If I do not do Figure in Kelowna or Northern then I will do it here at end of year.

*2008 CBBF Canadian Figure & Fitness Championships
Saturday, August 9th, 2008 New Westminster, British Columbia
Co-Promoted by Ms. Sandra Wickham & Mr. Ross Webb
Host hotel: Inn At Westminster Quay, New Westminster, BC
I would hope to do this if I get top 3 at the BCs.

Diet
I am a PVL sponsored athlete and am trying a bunch of new supps. I will review them as I go along in my blog and journal, in my bodyspace supp review section and in the Discussbodybuilding.com supp testing journal areas. The new supps and plan are as follows:


PVL 2Good Bars which can be for snack or meal replacement, they are like a 40/50/10 bar. Prob won't have these daily.

PVL Greens 1 - will have a serving of 3 tsp per day sometime early in the day.

PVL MCT Oil 1 Tbs with 2-3 main meals.

Extendavol taken 45 mins pre w/o then asap post w/o
NoxStac 15 mins pre w/o
Vextrago during w/o

Daily - 2 tbs mangosteen, 5-10gm PVL creatine per day, 5-15 gm GLT3 PVL glutamine per day, 1 Multimaxx PVL vitamin, 2 colleus, 2 tsp lung tea, possibly extra vit c or magnesium or potassium as needed.

Food Plan
Fruits - a pc or 2 fruit per day or goji and amazon berries or acai in a shake or on rare occasion juice.

Proteins - fish like tilapia, canned tuna, dry cottage cheese, PVL protein powder, oysters, salmon occasionally or tuna tataki.

Fats - olives and oil, PVL mct, nuts like almonds or filberts and diary like milk or cheese or butter but sparce.

Starch carbs - tubers like potato, sweet potato, and carrots, peas, corn, beans and legumes as well as grains like quinoa, kamut pasta or occasional ww bread.

Other Carbs - no fat plain yogurt usually probiotic, greens, broc, green beans, celery, onion and family, garlic, parsley, asparagus occasionally cabbage or brussel sprouts

I have been off for awhile so now I have re enter easy. I will do most of my cardio at home with 15-20 mins on my recumbent bike or treadmill.
I will jog 4-5 mph at a 2% incline if my back is okay with it, gotta test it out. If not, then 0 incline.
If I warm up at the gym for a training day there I would prob do the upright there for 15-20 mins at 3-7 intensity.

5 day training as so:
Back/Chest/Shoulders/Arms & Abs/Legs
3x10 75% max or as back allows.

Picking from these exercises for size but adjusted as needed so if I cannot do any deads, I do hypers for example.

Barbell Squat atg
Inv. Leg Press
Lying and seated leg press
Seated or single standing calves with bent knee
Add/abd on machine for now or bands at home
Pullups
Chins
Mid Back machine seated plate load
deads, singles and or hypers
DB chest press flat for now, may have to use seated machine or plate load flat if back complains during set up or finish
Incline chest plate load machine
decline fly light, back hates this position if heavy
OH press machine for now
Side delt machine
DB or cable rear delt
vsits if back allows
ab bench
side angle bench obl
hang obl
bi machine
ez preacher
tri machine
db kickback
rotator cuff work
stretches
any lower back rehab work needed additionally for conditioning.

Today started late as it was a day off for me from training clients so I had a shake late at like 10am with all my supps.
noon was my fruit, greens, rest of my natural supps like mangosteen etc.
I have some curry fish for lunch with some mashed pototo, normally I would try to split these into 2 meals but I have to combo them with a small salad or cooked greens as a late lunch.
I am making salad pizza for dinner, its a light thin dough home made, with a simple greens n vinaigrette on top! I will prob then have another shake later after dinner for my protein which puts me low of protein today, low on meals but I am just getting back into it so no biggies.

Linda

Oh SH*T.

After reading your post in "stick to your guns", I just had to check your journal to see what was happening with you.


Sweety Pie you are the toughest lady I know, and am confidant that if you stick with your plans, you will continue to suceed with your planned competions.

Hang tough and be aware of your body, you know it better than anybody. You are certainly smart and knowledgeable enough to keep yourself healthy, (yes we all sucumb to ilness and injury at different points, but I am talking about life long healthy), and now you'll just have to view yourself as your most complicated client to train .

You'll do it, I know you will!

I trained a couple of days, diet has been good and bad......
My supps need adjusting and my latest xrays came in.
I have another narrow disc in my c spine so basically I have been told my back is like a 50 year old and they cannot put me on the osteo pills as I am too young, my mother......who is 73 uses these!  I have osteoarthritus and will be in pain all the time.  so my boundary is to keep working through pain, I have to, but obviously if its so bad I cannot do the exericse then I don't do it....duh.  I am not allowed to hyperextend and cannot push for 80% or more in my lift max.  I am to watch out for radiating pain in limbs, numbness....stuff like that, then its a red flag otherwise I can still try to get my aerials too.  I have to watch the front walkovers but being as flexible as I am, it seems to be painfree.  Being 36 yrs old and in this condition with the last 10 years of my life being very very active, its hard to swallow that kind of info.  The bottom line is that this is the result of childhood medications, which we were warned about but I had no choice at the time as it was die or take these drugs.  

In working with my clients and demonstrating a few core exercises, I have discovered that there are some exercises which used to not do much for me which were very easy which now target my exact areas needed and are not so ez.
Looks like its going to be rediscovery for me when it comes to what I can and cannot do, what works and does not, and its hard to compare to previous as it seems it has changed a bit.  Some things are still painfree and strong, some things which surprise me but again, that is part of this rediscovery I suppose.
Linda

I have been training a bit more but 2-3 days per week only for the past 2-3 weeks.  I seem to stay sore for longer periods and now that I know what is up with my back I can deal with it correctly.
I have had 2 acupuncture sessions so far and am set for deep tissue massage Monday.  I may also start yoga on Monday early morning class.  Just Hatha for now.  I really hate yoga but it is a part of my treatment to heal my back.
My diet has been okay, I have to get on a plan though and am looking into contest dates, contemplating Fort St. John, and with that comes some decisions about if I do just Figure or do I do Fitness for fun or do I do lightweight bb and figure........????
I asked a competitor pal and am seeing if she wants to partner up for this venture and we can motivate each other.
I have a bunch of supplements I am trying out and will be listing it all.  
I am going to use fitday and post the link here which is much easier than listing foods twice.  fitday will also show breakdowns of nutrients etc.
I should do some measurements again and photos.
more later..........
Linda

ORIGINAL: thehardway

Oh SH*T.

After reading your post in "stick to your guns", I just had to check your journal to see what was happening with you.


Sweety Pie you are the toughest lady I know, and am confidant that if you stick with your plans, you will continue to suceed with your planned competions.

Hang tough and be aware of your body, you know it better than anybody. You are certainly smart and knowledgeable enough to keep yourself healthy, (yes we all sucumb to ilness and injury at different points, but I am talking about life long healthy), and now you'll just have to view yourself as your most complicated client to train .

You'll do it, I know you will!

Thank you, you rock!!
Linda

WOW you are an impressive tough woman!!!
You do not let obstacles get in your way. You get through them. I admire that.

Thanks Jane!

Welp, I did yoga today, hatha but I realized.......duh, like trainers, every yoga instructor is different!  LIGHTBULB!!!
I actually enjoyed it today, she made us do this supine leg lift thingys which killed the abs, and we did a shoulder stand which is right up my alley.....she moved quickly through each move rather than slow which is great for someone like me who has 'yoga A D D'.
I was lucky because I was able to breathe through my nose today as she wanted it all done in and out from the nose, but it was good, I don't get to do that like EVER!  I even sweated a bit but I am pretty flexible even with my issues so I get bored easy if not challenged and power yoga for me was easy.  This lady is named Bliss and she was a goddess with long dark curly hair, deep blue eyes and beautiful tanned skin with a voice of an angel so the class was pleasant since ther is a lot of talk and narration......she even sang a tad at the very end, some yoga jargon.
I did the bike this week once for 30 mins and a few times for 5 mins here or there between clients but no weights since last week and I feel so crappy because of that, I feel sad I did not do weights.
I have been okay with diet, not following any formal diet but trying to get in all my natural supps, have not been using the sport sups as much.  I gotta get myself into a schedule again, a new one and so I normally drag my feet until it comes together mentally. 
Still no decision yet on figure but am thinking I may do Ft.St John in June, Figure my height and maybe the 35+ masters as well as lightweight bodybuilding.
I want to do fitness to but figure why bother, I already got my position for the BCs so the only reason to do it would be to win and take that first place away from someone else making it one less I have to compete against.......lets be honest.
I also think if I place low then I may lose my place I secured from the Nov 07 show...soooooooo, maybe I will try not to be greedy here.
I am in such a bad place right now that its seems so bleek to me to diet and train again toward a show and I feel so broken, physically but its a matter of just driving through that feeling and training anyway, its just I do not know how to go gentle..........I do everything with brute force so that is why I feel a bit stunted.
I think tomorrow I will do some handstand presses to warm up and work shoulders, some pullups and chins to warm up and work back and bis, and so some chest adn tricep dips and pushups to warm up some chest work. ....okay that sounds too gung ho for me at this piont so I may break that down into 2-3 days.
Stay tuned to find out.................hahahahah
I also have a leg thing to try that Ibd posted about, but not sure my back can take 4 plates per side right now but hey I won't know till I try, I may even try to vid clip it!!
Linda

Hey Linda....  I'm sorry to hear of you back problems!  I know you've been struggling with your back for a loong time.....just didn't know it was this bad....damn.  Thin discs.  Life can suck.  I glad you are working on raising yourself up from your "hole".  Be good to yourself and keep strong.  We'll all be cheering you on no matter what shows you choose to do.  Just take good care of yourself!!!
The WFH

Well I did 5x5 on handstand presses, 3/4 range...working on full.
then hit the 60 bar for some oh press - I alt my reps front and back of the head.....
2x10 of front db delt raises witih 15lb db
2x10 of side delt with the 15s superset with 2x10 rear delt same weight
5 mins cycle and thats it, I left it at that, I had to work and my mom is in the hospital and I have had to visit her daily so between the dogs, clients and my mom I am a bit tight for time presently.
At least I felt like a did something and it felt nice to handle some moderate weight........had I done back or something I have to go easier......
well I may attack back tomorrow and arms or just tris since I never do back and tris, I always do bis with back.
You know I will do pullups, tri dips but may have to work only with one 45 on my lap for now to go easy.  then I have to do some rehab crap....swan reach on ball, lower back work functional and light, blah blah.............