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tkinsley · 11-28-2006, 07:00 PM

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TT Hardcore Fat Loss D5/W1

Warm up: BAD GIRL today... none

Superset 1

DB push press (2-0-1) 35(ea)x5, 40x5, 40x4
Swiss Ball jackknife (2-1-1) 10x3

Well.... failed on the last DB push press. Warmed up with db shoulder presses at 35lbs last set, so I think 50 will be do-able. We shall see. Swiss ball jackknife supposed to be single-legged... ummmm.. no.

Superset 2
DB close grip press (2-0-1) 35 (ea)x8, 40x8x2
BB Split Squats (2-1-1) 50x8x3/leg

Squats could have been heavier, at least 60lbs next week... also can at least add a set of 45s for the DB press. Not tough at 40 particularly until the end.

Superset 3

Pullups wt asst -52x2 then chins x 6, wt asst -52x1 then chins x 7, wt asst -58x2 then chins x 5
Dips wt asst -28x8x3

OK, it's official. Whine.... PULLUPS ARE HARD.... whine.... had to wuss out and use the wt asst thingy as there is NO pullup/chinup apparatus other than that in the stupid gym. The other locations do have a pullup station IIRC.. so next week I'll go there instead. I am sure I could have done straight dips but I hate trying to do them in that machine so just minimal counterbalance for those. Ugh.

I also ran this morning for 2.7 miles/23:30. I am finding that I need to stop and stretch a couple of times during the run, and legs are just constantly fatigued.

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goals:

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.

11-28-2006, 07:00 PM	#40 (permalink)
tkinsley Leeeebril Join Date: Sep 2006 Location: Right on the Bay :) Posts: 3,399 My Profile	**************************** ************************** TT Hardcore Fat Loss D5/W1 Warm up: BAD GIRL today... none Superset 1 DB push press (2-0-1) 35(ea)x5, 40x5, 40x4 Swiss Ball jackknife (2-1-1) 10x3 Well.... failed on the last DB push press. Warmed up with db shoulder presses at 35lbs last set, so I think 50 will be do-able. We shall see. Swiss ball jackknife supposed to be single-legged... ummmm.. no. Superset 2 DB close grip press (2-0-1) 35 (ea)x8, 40x8x2 BB Split Squats (2-1-1) 50x8x3/leg Squats could have been heavier, at least 60lbs next week... also can at least add a set of 45s for the DB press. Not tough at 40 particularly until the end. Superset 3 Pullups wt asst -52x2 then chins x 6, wt asst -52x1 then chins x 7, wt asst -58x2 then chins x 5 Dips wt asst -28x8x3 OK, it's official. Whine.... PULLUPS ARE HARD.... whine.... had to wuss out and use the wt asst thingy as there is NO pullup/chinup apparatus other than that in the stupid gym. The other locations do have a pullup station IIRC.. so next week I'll go there instead. I am sure I could have done straight dips but I hate trying to do them in that machine so just minimal counterbalance for those. Ugh. I also ran this morning for 2.7 miles/23:30. I am finding that I need to stop and stretch a couple of times during the run, and legs are just constantly fatigued. **************************** ************************** ************************** ********* goals**: 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.