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tkinsley · 11-24-2006, 12:53 PM

I am so NOT good at taking breaks in lifting, but rather than jump into FL III (which, to be honest, I just wasn't into this morning), I decided to go for TT hardcore fat loss for a couple-few weeks.
Yes, I am a program jumper. That's why the 3-4 weekers work best for me. Good thing I am not that flighty with men

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TT Hardcore Fat Loss D1/W1

Warm up: Y squats x 10, decline pushups x 8, bulgarian SS x 8/leg, half-assed spiderman climb x maybe 3/side

Superset 1
DB bench press 40(ea)x6, 45x6, 40x6
DB row 40x6, 45x6, 50x6

It felt good to lift heavier today. Tried for the 45s on the 3rd set and couldn't get them up, no spotter in sight so dropped back to 40s. I have a new awareness of this problem left scapula of mine and I could FEEL that the left arm was tracking entirely differently than the normal right arc during the presses.... weird. I am eagerly awaiting my I/O DVD which I ordered yesterday; hopefully will get all of this structural stuff fixed so I can progress here. I would like to be doing 50s for reps again.

DB rows also felt good; I could have done all sets heavier but I err on the side of conservative weight for the first day of any program.

Superset 2
Triple DB press 30(ea)x6,6,6 x 3
Bent over BB row 65x10, 65x10. 70x10

Those triple presses get painful right about the time I get to recline and get out 6 more. I am expecting some sore pecs tomorrow.
BB rows... again, feeling weird in the left scapula, so not a uniform contraction with these.

Set 3
BB Deadlift 65x20, 65x20, 75x20

Those 20 rep sets suck, in a completely good way. Wore the HRM today and noticed that I was hitting 140 bpm at the end of the set... tiring.

HIIT
cycle 3 min wu, 0:30 work/0:30 recovery x 6, 12 min cooldown

I had a very chatty older guy next to me on the bike today... until I got red-faced and started huffing for breath and then he looked a little skeered
Work intervals at L16/L17 with HR up to 159 by the last one. Whew! Good sweat!
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So I think posting a few goals is in order for the next couple-few weeks:

1. DB press @ 50 lbs
2. One REAL pull up. Preferably two... but I am being realistic. I'll supplement with chins, so total in failure set... hmm.... shooting for 6. Seems reasonable.
3. Wide squats: I want a wheel on that bizznitch. So, 135 lbs.
4. Legs need to lean out a bit--I'd like to see them decrease maybe 1/4 inch in circumference in the next 2-3 weeks. There is mucho muscle there after the last few months of NROL and TT but I want my quad separation back. I don't think I'll get that in two weeks, but I can progress in that direction.
5. I had a running goal this year of 700 miles; currently I'm at around 620 miles, and at my current 12-15 miles/week, I think that 675 will be achievable.

It's amazing, I used to run 1200 miles/year... now I can't even seem to crack 700. Oh well... guess I'm getting older because it seems just, well--difficult.

Thank goodness the weather is making it much more pleasant now.

Alright, off to eat my oatmeal. Hope everyone's Black Friday is productive!

11-24-2006, 12:53 PM	#33 (permalink)
tkinsley Leeeebril Join Date: Sep 2006 Location: Right on the Bay :) Posts: 3,328 My Profile	My so-called break I am so NOT good at taking breaks in lifting, but rather than jump into FL III (which, to be honest, I just wasn't into this morning), I decided to go for TT hardcore fat loss for a couple-few weeks. Yes, I am a program jumper. That's why the 3-4 weekers work best for me. Good thing I am not that flighty with men **************************** ************************** TT Hardcore Fat Loss D1/W1 Warm up: Y squats x 10, decline pushups x 8, bulgarian SS x 8/leg, half-assed spiderman climb x maybe 3/side Superset 1 DB bench press 40(ea)x6, 45x6, 40x6 DB row 40x6, 45x6, 50x6 It felt good to lift heavier today. Tried for the 45s on the 3rd set and couldn't get them up, no spotter in sight so dropped back to 40s. I have a new awareness of this problem left scapula of mine and I could FEEL that the left arm was tracking entirely differently than the normal right arc during the presses.... weird. I am eagerly awaiting my I/O DVD which I ordered yesterday; hopefully will get all of this structural stuff fixed so I can progress here. I would like to be doing 50s for reps again. DB rows also felt good; I could have done all sets heavier but I err on the side of conservative weight for the first day of any program. Superset 2 Triple DB press 30(ea)x6,6,6 x 3 Bent over BB row 65x10, 65x10. 70x10 Those triple presses get painful right about the time I get to recline and get out 6 more. I am expecting some sore pecs tomorrow. BB rows... again, feeling weird in the left scapula, so not a uniform contraction with these. Set 3 BB Deadlift 65x20, 65x20, 75x20 Those 20 rep sets suck, in a completely good way. Wore the HRM today and noticed that I was hitting 140 bpm at the end of the set... tiring. HIIT cycle 3 min wu, 0:30 work/0:30 recovery x 6, 12 min cooldown I had a very chatty older guy next to me on the bike today... until I got red-faced and started huffing for breath and then he looked a little skeered Work intervals at L16/L17 with HR up to 159 by the last one. Whew! Good sweat! **************************** ************************** ************************** *********** So I think posting a few goals is in order for the next couple-few weeks: 1. DB press @ 50 lbs 2. One REAL pull up. Preferably two... but I am being realistic. I'll supplement with chins, so total in failure set... hmm.... shooting for 6. Seems reasonable. 3. Wide squats: I want a wheel on that bizznitch. So, 135 lbs. 4. Legs need to lean out a bit--I'd like to see them decrease maybe 1/4 inch in circumference in the next 2-3 weeks. There is mucho muscle there after the last few months of NROL and TT but I want my quad separation back. I don't think I'll get that in two weeks, but I can progress in that direction. 5. I had a running goal this year of 700 miles; currently I'm at around 620 miles, and at my current 12-15 miles/week, I think that 675 will be achievable. It's amazing, I used to run 1200 miles/year... now I can't even seem to crack 700. Oh well... guess I'm getting older because it seems just, well--difficult. Thank goodness the weather is making it much more pleasant now. Alright, off to eat my oatmeal. Hope everyone's Black Friday is productive!