Back in the saddle. - JP Fitness Forums

Sign · 04-25-2007, 05:56 PM

Well, RL BS has sorted itself out, classes are over, and I am ready to get back into the swing of things. I started Break-In again on Monday and am amped to hit my goals.

While going through my old spreadsheets and logs I found a workbook I had created in December and shared on the Mens Health boards. I realized I made some errors so I have since corrected them and thought I would share it with the Livin' Large forums since many people here are beginners and might like a sheet to help them track their progress.

So take a look at it, use it, share it, if you find any errors please let me know, I will gladly fix them. Also if you have any comments or suggestions on how I can improve it feel free to share them.

http://files.filefront.com//;7343651;;/

Phaedrus49er · 04-26-2007, 07:16 AM

Haven't looked yet, but good to hear of your return. Good luck, and we're here for ya.

Lost Dog · 04-26-2007, 07:56 AM

Welcome back. Do you have a log going around here?

Sign · 04-26-2007, 11:32 AM

I just want to say Mr. Cosgrove is an evil evil man. AFter BI-A my legs feel like they were beaten with a baseball bat

. Looks like a day of heat, icy-hot, and some foam rolling to kill this DOMs before tomorrows workout.

James Newman · 05-20-2007, 06:57 PM

Yo Sign. Wazzup?

Newman

Sign · 05-20-2007, 07:56 PM

Things are going good. Just finished my off week after Break-In and I am getting ready to do FL-I. Still need to work in some HIIT; I have plenty of motivation to lift, but still can't seem to convince myself to do some cardio work.

Oh, and I stand by my previous post, Alwyn Cosgrove is an evil evil man.

James Newman · 05-20-2007, 08:50 PM

What do you think it would take to convice you to do it? Do you need to? What can you do that will help you enjoy cardio while you do it? What about a different type of cardio? Hill walking/sprints? See where I'm going?

Newman

Lost Dog · 05-20-2007, 09:05 PM

I have trouble getting moticated to do HIIT/Intervals, too. An alternative is to do BB or DB complexes. Are you familiar with those?

James Newman · 05-20-2007, 09:22 PM

Complexes are a great idea! Here's one that I have done in the past. You can do all kinds of variations. Cosgrove has some teriffic ones. I have recently found out that I plagiarized this from Alwyn...no malice intended. Just recommending something I have done in the past and with my clients.

1. Deadlift
2. Romanian Deadlift
3. Bent Over Row
4. Cleans
5. Front Squat
6. Push Press
7. Back Squat
8. Good Morning

Do each movement in succession. 5 reps per movement. Start with 3 rounds with a rest interval of about 2 minutes. Each week add another round and/or reduce the rest interval by 20 seconds. When you get to about 6 rounds, increase the weight. I would be pretty conservative at first but feel your way through it. The idea is to keep the bar moving....

Newman

Sign · 05-20-2007, 10:22 PM

Those Complexes sound interesting. I could easilly see myself doing that, I love lifting, I can't stand cardio. It is so dull, even HIIT is dull, I get bored just thinking about it. As for the complexes, wouldn't something like that interfere with my actual workouts or would I just keep the weight light and focus more on speed and keeping HR up?

Quote:

What do you think it would take to convice you to do it? Do you need to? What can you do that will help you enjoy cardio while you do it? What about a different type of cardio? Hill walking/sprints? See where I'm going?

To convince me, I just need to go do it. Do I need to? I would say yeah I need to, not only for the assist it would grant in fat loss but also my cardiovascular system could use a good kick in the butt also. I can't really think of anything I could do that would make it more interesting, when I do it it will be HIIT and when doing HIIT I can't really do much else, ie. Read.

I guess I am going to have to suck it up and just get it done, maybe I will mix it up between the rower and stationary bike. Hopefully I can get a decent school loan this time around and will have a little extra to buy a new bike so I can start doing cardio outside of the gym.

James Newman · 05-20-2007, 10:25 PM

Speed is important. I would suggest starting with the bar and then work your way up. I tend to do this sort of thing on my off lifting days. It would replace Intervals. Depends on what type of routine you are doing. Also, a lighter weight version of this with 2 rounds is also a great warmup to lifting.

Go for it! Let us know how it's going.

Newman

Sign · 05-20-2007, 10:31 PM

I think I will look for some good complexes, definately like the thought of more deadlifts. Its weird, never thought a single exercise could be so enjoyable but I love DLs and when I am done a workout I can't wait to get back and do them again.

Just took a closer look at the complex you posted, didn't notice that it really is a full-body ass kicker at first, definately going to give that a try, just need to learn to do cleans, push press, front squats :p. Unfortunately at my gym there is only 1 trainer, he is never there when I am, and overall I would say he is far from great so I am not really going to anyone check my form.

James Newman · 05-20-2007, 10:36 PM

Quote:

Originally Posted by Sign

I think I will look for some good complexes, definately like the thought of more deadlifts.

What my complex isn't good enough for ya?!?!?! LOL. I think you'll do just fine. I think you'll find them more challenging and fun than you think. Like I said, give em a shot and let us know what you think. They will beat the crap out of any rower... I promise...

Newman

Sign · 05-20-2007, 10:41 PM

Quote:

Originally Posted by James Newman

What my complex isn't good enough for ya?!?!?! LOL. I think you'll do just fine. I think you'll find them more challenging and fun than you think. Like I said, give em a shot and let us know what you think. They will beat the crap out of any rower... I promise...

Newman

HAHAHAHA I just edited my post too saying that I looked over your complex again.

James Newman · 05-20-2007, 10:51 PM

LOL, Where is Lisa when I need her. You can find some videos of those exercises pretty easily...I think... I will try to find some links for you. Maybe someone else already has them handy...

Newman

Sign · 05-21-2007, 08:22 AM

Quote:

Originally Posted by James Newman

Complexes are a great idea! Here's one that I have done in the past. You can do all kinds of variations. Cosgrove has some teriffic ones.

1. Deadlift
2. Romanian Deadlift
3. Bent Over Row
4. Cleans
5. Front Squat
6. Push Press
7. Back Squat
8. Good Morning

Do each movement in succession. 5 reps per movement. Start with 3 rounds with a rest interval of about 2 minutes. Each week add another round and/or reduce the rest interval by 20 seconds. When you get to about 6 rounds, increase the weight. I would be pretty conservative at first but feel your way through it. The idea is to keep the bar moving....

Newman

Well, got a good rest. Getting ready for my first workout of FL-I

thought I would give this another look over and check out some videos of the different moves. Power Cleans and Push Press look like they will take some real practice to get the form down right. Am I right in thinking that a GM is basically a RDL except the weight is on your back?

As for the complex itself do I do all the reps of one move then go to the next or is it circuit style where I do 1 rep of each move then repeat the circuit the given number of times?

Lost Dog · 05-21-2007, 09:00 AM

Circuit style. Do 5 reps of each without putting the bar down. Then rest 2 minutes and repeat. I have to put the list in front of me. Circuit #3 and there's no remembering anything...

Sign · 05-21-2007, 10:38 AM

I just want to make sure I am clear though I am pretty sure I got it figured out. So what I will be doing is:

1. Deadlift x1
2. Romanian Deadlift x1
3. Bent Over Row