JP Fitness Forums - Personal Training - View Single Post

tkinsley · 12-24-2006, 11:23 AM

Yup, Sona, this is afterburn, and fat loss is definitely what I'm shooting for with it. Starting the second week (of 16 total; soon-to-be DH thinks I will be program shopping again before I get that far, LOL....
Head feels normal again... and now that I'm out of the rollerskate and in a V6, I am all out of angst on the car repairs. I hope your holiday is full of love, as well

****************************** ***************************
I/O warmup before I left for the gym. Yay, me! :p

The Dread Afterburn continues

Superset 1:
A1 Deadlift 65x20, 85x20, 95x20
A2 DB military press 20(ea)x20x3

Did my quarters on the DLs just as planned . I will try for quarters on two sets next go 'round and see how it goes. The DB military presses were still surprisingly tough. These lovely Chuck Taylors really made me feel MUCH more stable on the pulls. I can't wait to get back to lower reps again so I can see what I actually have in the tank!

Superset 2:
B1 Bulgarian hell squats 20/leg x 2, 15/leg
B2 DB pullover 15(ea)x20x2, 15x15

OUCH. No weight for evil Bulgarians.... 20 reps I thought was torture enough. Did the third set though slightly abbreviated; same with the pullovers. Next time I will finish all of these. Those friggin bulgarians just HURT.

Superset 3:
C1 single leg hip extension 20x2/leg10x2
C2 prone jackknife (on stab ball) 10x2 20/sidex2

Had to cross the supposedly extended leg over the working leg lower quad. The pain from my TFL and/or left glute medius was getting a little bit aggrieved from what I had done to it already

D1 prone cobra 60 sec x 1

Foam rolling on that hip area... tender.

Energy system work: 5 min warm up, 1 min work/2 min recovery x 3, 5 min cooldown on stationary bike (L15 or L16 for work--ehhh.... Only got HR up to 151, but good sweat. 4.5 miles/19 minutes

Merry Christmakwanzakkuh to all! I must confess, one of my best "gifts" this year was being steered here by my TT purchase. This is truly an awesome site, without all of the flaming and crap that goes on elsewhere. JP has really managed to bring together--and hold together--a wonderful and unique internet community.

12-24-2006, 11:23 AM	#94 (permalink)
tkinsley Leeeebril Join Date: Sep 2006 Location: Right on the Bay :) Posts: 3,399 My Profile	Afterburn week 2/day 1 Yup, Sona, this is afterburn, and fat loss is definitely what I'm shooting for with it. Starting the second week (of 16 total; soon-to-be DH thinks I will be program shopping again before I get that far, LOL.... Head feels normal again... and now that I'm out of the rollerskate and in a V6, I am all out of angst on the car repairs. I hope your holiday is full of love, as well **************************** *********************** I/O warmup before I left for the gym. Yay, me! :p The Dread Afterburn continues** Superset 1: A1 Deadlift 65x20, 85x20, 95x20 A2 DB military press 20(ea)x20x3 Did my quarters on the DLs just as planned . I will try for quarters on two sets next go 'round and see how it goes. The DB military presses were still surprisingly tough. These lovely Chuck Taylors really made me feel MUCH more stable on the pulls. I can't wait to get back to lower reps again so I can see what I actually have in the tank! Superset 2: B1 Bulgarian hell squats 20/leg x 2, 15/leg B2 DB pullover 15(ea)x20x2, 15x15 OUCH. No weight for evil Bulgarians.... 20 reps I thought was torture enough. Did the third set though slightly abbreviated; same with the pullovers. Next time I will finish all of these. Those friggin bulgarians just HURT. Superset 3: C1 single leg hip extension 20x2/leg10x2 C2 prone jackknife (on stab ball) 10x2 20/sidex2 Had to cross the supposedly extended leg over the working leg lower quad. The pain from my TFL and/or left glute medius was getting a little bit aggrieved from what I had done to it already D1 prone cobra 60 sec x 1 Foam rolling on that hip area... tender. Energy system work: 5 min warm up, 1 min work/2 min recovery x 3, 5 min cooldown on stationary bike (L15 or L16 for work--ehhh.... Only got HR up to 151, but good sweat. 4.5 miles/19 minutes Merry Christmakwanzakkuh to all! I must confess, one of my best "gifts" this year was being steered here by my TT purchase. This is truly an awesome site, without all of the flaming and crap that goes on elsewhere. JP has really managed to bring together--and hold together--a wonderful and unique internet community.