Hey Willie I live in Portland so I totally get the cold, wet thing you speak of. In fact I won't even go swimming since moving here. The water NEVER gets warm enough for me.
Florida and nothing bad about swimming in Florida.... Hmmmmm.... Let me recall a thing from my past. Last time I was down that way, I was running through the woods and there was an aligator on my path. Good Lord. No thanks. You might be warm in that drink but you might also be aligator bait! I would totally not scull in the waters of Florida either.
This is turning into that game that you play when you are a kid... Okay pick one. How would you choose to die..
Freeze to death in the water in Seattle or be eaten by aligators in Florida?
YEAH more lifting!!! Today we did a number of supersets and talked more about eating. I hafta eat if I want to gain it turns out.
Superset 1
bench press (20x45lb, 20x65lb, 15x75lb)
Hanging leg raises (15 with 5 lb dumbell tied to feet)
Superset 2
Shoulder work on bench and with cable pulling up and over chest (3 times 15x25lb)
Obliques on bench (touch elbow to opposite leg) On this one he made me reach really high and hit the knees. On the final set he held me legs and made me pump out 20 sit ups. I was grunting pretty hard by the end of this set
Exercise 3
assisted Dips (3x15) I never did dips before. Holy cow they hurt. He assisted me by holding my legs and I was allowed to use them as needed to pull myself up. At the end of this one my arms were shaking. My whole upper body was shaking. He laughed at my expresion. I was shocked at how much work this lifting business is.
Exercise 4
We did more ab work. I had seen other training clients do this one. You hold onto the trainers leg from a lying down position and then you do reverse crunches and he pushes the feet away from him. We did many of these until I was making noised and did 3 sets with a rest in between.
That's all we had time for today. Again I am going at this fairly slowly and asking a lot of questions and stopping a lot to correct form so things will get more intense as I get my head wrapped around what it is I am supposed to be doing.
I was shocked at how much work this lifting business is.
Now there's a quote lol. Nice work - glad to see you're being challenged (especially since the logs of people who aren't being challenged aren't as interesting...). Keep on keeping on.
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Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Each time I learn to do a new thing I feel this sense of freedom. The squat cage, once scary now beckons me to it. The Oly bar once so big and itimidating is now my friend. Terminologies that I could not understand are now clear.
It is challenging but it is so much FUN. It is also WAY harder for me than my cardio workouts. I am totally hooked on this now because I love stuff that challenges me on so many levels. Funny I never really thought I could do this stuff before and now I am craving it. I can't wait until my next workout and rest days are sad days now because I can't work out. I literally have to keep telling myself that I need to rest. I am doing that and I am learning to eat and I am growing in so many ways. Hopefully my body will begin to show results one day. It is so cool to change our paradigms. Life is GREAT!!
...rest days are sad days now because I can't work out.
Couldn't you do some "active" rest stuff, like easy BW circuits, or a nice long walk, or something that keeps your body moving and your mind stimulated, but lets your body recover as well?
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On Krista mistressing the chin-up, "It's amazing", said one gym source, "considering that for months she just hung there like a dead fish."
Oh sure guys. I do all sorts of active stuff on my rest days but it isn't like lifting now is it? I am in the "honey-moon" phase with this in a BIG way. I simply cannot wait to see what it feels like to crap out a new muscle. Today after the dips were over I just stood against the wall while my arms shook involuntarily with this surprised look on my face. It felt incredible and scary all at the same time. I thought my arms were going to fall right off. My trainer just about wet himself laughing at my surprise and wonder of it. At least he is having some fun too. I imagaine as a trainer it really is fun to teach people this for the first time.
GROAN... Bad workout. First I went to the gym on very little sleep and sore body all over. I had no real plan just wanted to go. All bad things. It seems I am learning all my lessons the hard way.
I did only the following...
warmup run .25 miles superset 1
bicep 3x15 (20lb) +7.5
pushups
superset 2
Hanging leg raises with 10lb dumbell held with feet 3x15
Bosu ball cruch and extends 3x15
Squats 3x15 (45lb) 1x5 (85lb) I was too sore to do these properly so I stopped before I hurt myself. This was the first time I used the squat rack at my gym though. It was cool.
I am exhausted and checking out now for some much needed sleep.
Don't worry about it. I've had really craptastic workouts before. Ones where the warm-ups didn't even go well.
When I used to go to the gym, I would camp in the squat cage. Squats, deadlifts, push-presses, bent over rows, all in the cage. I was one of a handful of people that made use of the thing and floor space was at a premium.
So, if you can, camp at the squat rack and don't relinquish until you're done.
GROAN... Bad workout. First I went to the gym on very little sleep and sore body all over. I had no real plan just wanted to go. All bad things. It seems I am learning all my lessons the hard way.
Don't worry about it, Karla. Sometimes we do have to learn things the hard way. Just go get 'em on your next workout...and take care of yourself in between.
Quote:
Originally Posted by kfisherx
There is nothing naughty about that video though I do find myself very turned on watching that guy. Man is he an athlete or what?
Ah....possibly another Ross convert?
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On Krista mistressing the chin-up, "It's amazing", said one gym source, "considering that for months she just hung there like a dead fish."
GROAN... Bad workout. First I went to the gym on very little sleep and sore body all over. I had no real plan just wanted to go. All bad things. It seems I am learning all my lessons the hard way.
I am learning this lesson, too... it's not easy. My husband sent me this quote the other day, that he read on T-Nation, said by an injured body-builder: "it's easy to be hard, and hard to be smart."
For a bit, I was a little put off, you know, because I'm thinking, I'm trying to be smart! I KNOW I need rest, but I WANT to workout. I need to spend more time listening to my body (especially as I get older), and to rest, sometimes.
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
I'm interested to see how it goes with your bulk. I think it says in NROL4W that the most muscle a woman could expect to gain in a month is 2 1/2 lbs, so I suppose its going to take time.
I am planning to try a slow bulk starting in March, while doing Hypertrophy II and III from new rules. Like you, I've never tried to gain weight in my life, so the concept feels a little scary. I am trying to be strict with my calories until then, and it is helping that I have a defined end point.
As far as eating more, your appetite might just take care of itself with more lifting and less cardio stuff.
I'm interested to see how it goes with your bulk. I think it says in NROL4W that the most muscle a woman could expect to gain in a month is 2 1/2 lbs, so I suppose its going to take time.
I am planning to try a slow bulk starting in March, while doing Hypertrophy II and III from new rules. Like you, I've never tried to gain weight in my life, so the concept feels a little scary. I am trying to be strict with my calories until then, and it is helping that I have a defined end point.
As far as eating more, your appetite might just take care of itself with more lifting and less cardio stuff.
Good luck and keep us posted!
Oh goodie another one! I think there are only a handful of us going to try this route. My trainer said 1/2 lb a week of lean muscle is what we can expect but we'll shoot for a lb. I think he is saying this because he knows that I'll probably under-eat. (what can I say?)
This week I managed to avergae 1900 cals a day. At the begining of the week I felt like I was going to puke when I got on the treadmill. Today I ran like the wind and felt great. I am doing this largely through whole foods and hitting a macro nutrient target of 40, 40, 15 right now for the week. I am pretty happy with how things are going so far. My gut is starting to pudge out a bit but I am happy that I am not feeling like I will barf when I run.
I know that most people hate the cut but I am looking forward to it. I am really good at doing it and it feels so much better to me to have hunger than it does to be full.
I will watch your log to see how it goes with you. Why are you starting to bulk so late? You will only have 5 months to bulk and then cut if you wait until March. You aren't doing it the other way around are you?
Cynic!!! I love that word. CRAPTASTIC. I think I will add that one to my vocab for lifting. Thanks a million. I used the squat cage again today. The squat cage is rarely used at our gym and when I look around I see that most of the free weight stuff is not really being used except for the dumbells. There are a lot of guys standing in front of the mirror with dbs but not much else. Huh? That is fine with me. I'll use the squat cages.
Thanks Victoria and Willie for the encouragement and for reminding me to forgive myself for being me.
Last night I got a very restful 10 hours of sleep and had an AWESOME workout in the gym. All my muscles are not too sore anymore today and even my quads are feeling more normal again. (I don't need to use my hands to lower myself to sit) My upper body is a bit worn down but I have been working that a lot so it is time to rest it. Today I did the following...
(60 sec rest)
Deads 3x15x60lb
Superset 1
overhead db press 20lb each 2x15, 1x8
pullups 2x10, 1x8 (50 lb assist)
I wussed out on the last superset. I was going to do 3x15 but just got a bit worn out. I was practicing my deadlift form and squat form today and did about 15 bw pullups throughout the day.
I managed to get in 2000 cals and did macros at 43,43,14
Oh goodie another one! I think there are only a handful of us going to try this route. My trainer said 1/2 lb a week of lean muscle is what we can expect but we'll shoot for a lb. I think he is saying this because he knows that I'll probably under-eat. (what can I say?)
This week I managed to avergae 1900 cals a day. At the begining of the week I felt like I was going to puke when I got on the treadmill. Today I ran like the wind and felt great. I am doing this largely through whole foods and hitting a macro nutrient target of 40, 40, 15 right now for the week. I am pretty happy with how things are going so far. My gut is starting to pudge out a bit but I am happy that I am not feeling like I will barf when I run.
I know that most people hate the cut but I am looking forward to it. I am really good at doing it and it feels so much better to me to have hunger than it does to be full.
I will watch your log to see how it goes with you. Why are you starting to bulk so late? You will only have 5 months to bulk and then cut if you wait until March. You aren't doing it the other way around are you?
My main reason I am going to cut for a bit longer is that I am going to be really busy at my second job for the next couple weeks, so I thought I will do Fat Loss I through the month of February. The workouts are shorter and I can pretty much do them at the gym or my boyfriend's house where I have my weight set to accomodate my wacky schedule. Then when I can regain my focus and have a little more time I will do Hyp II and III and I will have finished the whole new rules book.
On the cool news side of things I am up by a lb since starting to eat and down by almost 1 full percentage of fat.
Our workout today consisted largely of front shoulder/Pec work and ab work. He is going to have me start out with working on three different areas and eventually narrow it down to 4 a week. Today was just learning the form and getting the weights down and all the fun stuff. He commented today that I was adapting well to this lifting stuff and he especially liked the fact that when I reached a point of stall on a lift that I didn't give into it. That makes me push harder in fact. He says that most people drop the weight when the muscle gives out. I get pissed and pull the energy from the bottom of my toes up through my arms. He also had me wear shorts and sports bra outfit to the session so he could see what we were doing. He liked the lean that was starting to happen along the sides of my abs and he said my running calves where okay too. He said I still had a runner's body though so it was time to change my paradigm about some things. Along that same line he gave me greif about my 5 mile run on Sunday. He promised that in the cut phase we will cardio a lot at low heart rate. I am looking forward to that phase and I think I will do really well. He does too. For now I am limited to 20 min and interval type work like in NROL4W. (sigh...)
Today's workout was
All rests = 60 sec
Super set 1
Push ups on swiss ball (hands on swiss ball) 3x15
Swiss ball V-ups (3x15) I sucked at these so I hafta work on them on my own time between now and Thrs.
Exercise = (dirty 30s) using db, pec flys, champaign press, overhead press (10 reps)
1x12 lbs, 1x15, 1x20 (8 reps), 1x25 (4 reps)
That 25lbs nearly killed me but he commented that he has a bunch of male clients that cannot do that sort of weight. He lauged and called me muscles.
Medicine ball (12 lbs) I think that is what it was
He had me stand facing the wall (inches away) and hold the ball over head and slam it into the wall and the catch it and stretch the triceps and do it again. I did this for 1 full minute x 3.
Ab roller. I hate that thing 3x15
More db work... This time I held the dumbell over and behind my head. I lowered the db down towards the back of my neck using my elbow as a pivot and pushed it straight up.
1x10 (12lb), 2x10 (20lb)
My shoulders and pecs and triceps are achy a tiny bit. He assured me that I will soon adapt to this work and things will get much easier overall for me. I am still just loving this stuff.
Tonight I do an ab class with my friend and we will probably do some pulls or some such thing. I know I shouldn't be doing anything on top of my previous workout but as long as it is fun... What the heck?
I hafta eat if I want to gain it turns out. 
I am in the "honey-moon" phase with this in a BIG way. I simply cannot wait to see what it feels like to crap out a new muscle. Today after the dips were over I just stood against the wall while my arms shook involuntarily with this surprised look on my face. It felt incredible and scary all at the same time. I thought my arms were going to fall right off. My trainer just about wet himself laughing at my surprise and wonder of it. At least he is having some fun too. I imagaine as a trainer it really is fun to teach people this for the first time.
He promised that in the cut phase we will cardio a lot at low heart rate. I am looking forward to that phase and I think I will do really well. He does too. For now I am limited to 20 min and interval type work like in NROL4W. (sigh...) 
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