JP Fitness Forums - View Single Post - Never 2 Late 2 Chase the Dream (it's better than liposuction)

kfisherx · 05-20-2008, 04:35 PM

Sherman runs a 20 min mile Diane. LOL! And if he is in the talons of an eagle than it is a 1 min mile.

Just returned from trainer session and gotta log before I forget. I also have some major catch up on other people's logs. I have to watch what my competition is doing after all. (He he he...)

Trainer and I reviewed what I did in the past 13 days while he was gone. He seemed largely pleased and not even too upset the I did not stick to the 2300 kcal a day plan for very long. In fact he asked how I was feeling strength-wise and I told him about my 255lb rack pull. That upset him. He is still worried for my hamstring and lifting twice your body weight without the eyes of a trainer on the form is apparently not so cool. So that started a fairly substantial lecture. I did argue that rack pulls are not all that dangerous and then I tried to make him laugh and even got him to admit that it was pretty "badass" but he still lectured. Then we discussed my weight loss pattern and how I was trending there and he said that as long as I feel strong and am not losing a bunch of lbs (versus bf) that I can drop cals to 1800 or there about per day. This is fine with me 'cause I still feel like that is a lot of food. He said I was to stick my protein at around 110g a day and keep fat around 50g. The rest can be carbs. I am tapering carbs meaning higher gly in the morning and after workouts but the evening is just vegetables.

Today's workout was pretty a intense quad workout. I did two new exercises plus we are back to running the stairs. My slow and fat days are over.

One of the new exercises was plyo-one legged squats. This is where you do step ups only when you come up you actually push off the high foot and get some air (as much as you can). When you touch bottom with the low foot the idea is to only touch toe lightly and then pop back up and get air again. I did not touch lightly. Most of the time I cam down hard and had to reset. The other exercise I did was called "Building walking lunges" In these you do walking lunges just like normal except for each step you take you increase the lunges by one before taking the next step. I worked up to 10 of these. David had to do a lot of convincing me to get through this set but when I had finished he commented that most of his clients could not do that at the beginning of a workout let alone after doing squats and plyos.

Warm up
stair runs (2 flights) Superset - as fast as you can
doubles
high knee

Squats
1x15 (45lb)
2x15 (135lb)

1-legged plyos
4x15 (each leg)

building walking lunges
1x10

By the end of the workout I was shaking pretty badly. David told me to be careful going down stairs and hills today 'cause the legs might just give out. He said that was the hardest I had worked the quads yet. Yeeeooouch....

In a sick sort of way I missed him while he was gone.

05-20-2008, 04:35 PM	#1027 (permalink)
kfisherx Fighting Fillies no. 28 Join Date: Nov 2007 Posts: 4,816	Sherman runs a 20 min mile Diane. LOL! And if he is in the talons of an eagle than it is a 1 min mile. Just returned from trainer session and gotta log before I forget. I also have some major catch up on other people's logs. I have to watch what my competition is doing after all. (He he he...) Trainer and I reviewed what I did in the past 13 days while he was gone. He seemed largely pleased and not even too upset the I did not stick to the 2300 kcal a day plan for very long. In fact he asked how I was feeling strength-wise and I told him about my 255lb rack pull. That upset him. He is still worried for my hamstring and lifting twice your body weight without the eyes of a trainer on the form is apparently not so cool. So that started a fairly substantial lecture. I did argue that rack pulls are not all that dangerous and then I tried to make him laugh and even got him to admit that it was pretty "badass" but he still lectured. Then we discussed my weight loss pattern and how I was trending there and he said that as long as I feel strong and am not losing a bunch of lbs (versus bf) that I can drop cals to 1800 or there about per day. This is fine with me 'cause I still feel like that is a lot of food. He said I was to stick my protein at around 110g a day and keep fat around 50g. The rest can be carbs. I am tapering carbs meaning higher gly in the morning and after workouts but the evening is just vegetables. Today's workout was pretty a intense quad workout. I did two new exercises plus we are back to running the stairs. My slow and fat days are over. One of the new exercises was plyo-one legged squats. This is where you do step ups only when you come up you actually push off the high foot and get some air (as much as you can). When you touch bottom with the low foot the idea is to only touch toe lightly and then pop back up and get air again. I did not touch lightly. Most of the time I cam down hard and had to reset. The other exercise I did was called "Building walking lunges" In these you do walking lunges just like normal except for each step you take you increase the lunges by one before taking the next step. I worked up to 10 of these. David had to do a lot of convincing me to get through this set but when I had finished he commented that most of his clients could not do that at the beginning of a workout let alone after doing squats and plyos. Warm up stair runs (2 flights) Superset - as fast as you can doubles high knee Squats 1x15 (45lb) 2x15 (135lb) 1-legged plyos 4x15 (each leg) building walking lunges 1x10 By the end of the workout I was shaking pretty badly. David told me to be careful going down stairs and hills today 'cause the legs might just give out. He said that was the hardest I had worked the quads yet. Yeeeooouch.... In a sick sort of way I missed him while he was gone.