Losing the LasTTen Lbs. - Page 3 - JP Fitness Forums

Kaiser · 04-15-2005, 11:03 AM

Probably. I'm not anywhere near failure with 50, and I used to be doing 75/80 a few years back. As you can see, I also haven't got my underhand cable row weight set yet either. The sets were supposed to be 3sets X 6 reps, but I ended up doing 6/7/8 in each set. And it was still too easy at the weight of 135. So I will increase the weight on the back portion. On the other hand, if you notice, the bent-over BB rows are only at 115 lbs (I can go maybe 10 higher on those).

Kaiser · 04-15-2005, 11:10 PM

Friday, April 15th - Pay the TaxMan His Due

Aerobic

Aerobic ride day. 90 mins, about 25 miles. Average HR = 150 bpm, most of ride between 159 and 163 bpm. 1289 kcals burned.

Diet
1832 kcals

39%P (167 grams) / 34%C (174 grams) / 27%F (52 grams) of which only 4% of total was saturated.

Comments
-Legs were tired and sluggish for power, perhaps because of lifting yesterday. I just couldn't generate sustained top end speed, so I just decided to spin out the legs instead of push a big gear to go fast. Hopefully the legs will be rested for my longer group ride on Sunday morning.

-Tomorrow is my rest day - first in 8 days. I also have a lunch at a restaurant celebrating some relatives birthday an marriage engagement. So it'll possibly be a lot of kcals. Just a warning Craig... luckily, we are going to a seafood place, so I can eat fish.

-Craig, my macro breakdown for the last week was 35/35/30.... exactly what you prescribed. [img]smile.gif[/img]

cappuccino · 04-16-2005, 10:17 AM

Looking good in here Kaiser! Wowee, 8 days no rest? Enjoy your day off today.

I need a break every 4 or so days.

Stay away from the fried fish.

I brought my dark choclate champagne truffles to share with my friends...it's been quite a treat.

Kaiser · 04-16-2005, 10:44 PM

Saturday, April 16ht

Rest day. Ate apppx. 2100-2200 kcals today. No macro breadkdown because I only estimated calories on a piece of paper. Was pretty good... didn't go hog wild on anything bad. Had grilled tilapia and steamed veggies for lunch, tuna fish sandwich for dinner, and did have a small sliver of banana cheesecakse and mint chocolate cake at lunch as well. Otherwise, not bad.

Supposed to rain tomorrow.

If it does, then no ride for me (too cold at 50 degrees to get soaking wet).

Kaiser · 04-17-2005, 01:29 PM

Sunday, April 17th

Aerobic
Endurance road bike ride. 130 mins, 37 miles. Did get a little wet. Around the halfway mark, was moving along nicely with our group at about 27 mph when we lost my buddy off the back and he didn't show up. Since he was concerned about getting dropped, I turned around to look for him. Didn't find him and got a call (gotta love cell phones!) from one of the other riders. Told him to wait as I was going to look some more. Then ran into 2 others from our group who didn't ride with us and started later. Got another call from the group saying he found them and to come and join. I wanted to.... they were moving fast and doing that is FUN. But I was a good 3 miles back so I told them not to wait and that I would hook up with these other two. Knowing that I would be going much much slower (they are slower plus it was both of their first times out this season), I rode back with them. Negative - it sucks going that slow after you have been hauling. Positive - I never drafted (was always up front) so I got a good workout.

Appx 2000 kcals burned, HR was between 160 and 180 on the way up, around 150 (slower ride) on the way back. Don't have my average HR or exact kcals since I forgot to turn off the monitor when the ride ended and did so about 15 mins after the ride.

Diet
2019 kcals

35%P (170 grams) / 36%C (199 grams) / 29%F (61 grams) of which 7% of total was saturated.

Was good - didn't want to eat anything good for dinner, but resisted my cravings and had a 3 egg cheese omelette, black bean soup, and a protein shake instead.

Disclaimer
Thank you for reading my log. All opinions are expressly those of Kaiser and do not reflect the views of JP Francoeur, individually, or JPFitness corporation or its forum.

OldGuy · 04-18-2005, 01:49 PM

Looking good, Kaiser. Curious about the one armed DB press - what't the reasoning behind doing one at a time? Do you press left then right or complete all with one arm and then the other? Also, what is the hand position you use?

Kaiser · 04-18-2005, 04:15 PM

Dunno what the reasoning is... you'd have to ask Craig. I do all my reps with one arm then with the other. Hand position is normal overhand (i.e. not neutral).

Craig · 04-18-2005, 06:01 PM

Most people arch their backs too much when doing bilateral overhead press. So I use one arm.

craig

Kaiser · 04-18-2005, 08:59 PM

I tilt to one side, which I hope is normal.

Monday, April 18th

Aerobic
Legs were tired from yesterday's road ride, so I took advantage of the gorgeoous 80 degree weather and went for a recovery ride on my road bike.. Craig is going to hate me for all of the steady state work I am doing, but my legs were still too tired to lift or do intervals. Ended up running into a friend I've known since we were 11 years old, same junior high, high school, and college. He's a big racer and we hooked up and I ended up riding more than I wanted to. 30 miles, just under 2 hours. Managed to keep the HR betwen 130 and 144bpm most of the time (only twice did it briefly go above 146 on two overpasses). So I didn't stress the legs.

HR monitor said my HR average was 139 and my kcals burned we a little over 1400.

Craig, I know it may be wasting time, but is there any detriment to a ride like this? I came home and pounded a PWO shake (albeit with unconventional carbs). Also, my body yesterday and today really seems to be craving carbs. Both rides, which were each around 2 hours, I didn't consume anything during the ride but water. Maybe I need to take a bottle of Accelerade (combo carbs and protein) like I did last year? All I know is I was good on not craving carbs, but yesterday and today I craved cookies and chocolate (i.e. simple carbs) and wolfed down my fruits today as well (strawberries and blueberries, and pineapple).

Diet
2052 kcals.

32%P (158 grams) / 36%C (202 grams) / 33%F (73 grams) of which 9% of total was saturated.

The carb cravings manifested itself in eating 6

cookies. Also didn't get quite enough protein today. On the positive side, it occurred on a high kcal exercise expenditure day (again).

OldGuy · 04-18-2005, 09:09 PM

Thanks, Craig. One of the things I concentrate on is not arching when doing the presses. One arm would make that easier.

cappuccino · 04-19-2005, 08:14 AM

Hey biker

You know that you're allowed a rest day when you're too tired to lift. The good thing about these programs is there is some flexibility on shifting lifting days around, just get them all in with at least a day in between.

Am also curious about the carb craving/pwo drink during the ride. I have a pwo after cardio too, but a small one. You have to watch out for your downfall carb cravings spawn from long bike rides last year too, right?

Chris D · 04-19-2005, 11:38 AM

Kaiser, if your zipping along at 27mph on the front I need to start biking with you. Hell I'd be one of the slow people you'd be picking up! I used to ride with a bunch of guys around the Quad Cities that were serious cyclists and we averaged about 20+ mph, but no where near what you guys. Are they racers that you are with? And drafting is awesome as long as you pay attention. I never did get the tempo down on it. Takes awhile to get used to that, but it sure is nice to take a break.

Chris D.

Kaiser · 04-19-2005, 11:54 AM

Chris... nah, when I'm pulling, we're about 21-23 mph. One of our guys is an Ironman with nice cadence and top end speed. We get to 25-27 with him as well as with another triathlete. Most of our riders are tri-guys and gals; none of us are road racers and we are pretty slow compared to 'serious' riders... even of Cat3 and 4 level. Most pulls are in the 23 mph range.

Our drafting consists of a pace line because we usually never have more than 10 riders. It would be cool to be in a 40 man peloton (we have groups that large here), but it has been a long while since I tired that.

Chris D · 04-19-2005, 04:58 PM

Kaiser,

I see. I've done a couple of races ( 1 road race and 1 crit!). It was quite the experience if you haven't done it. I got blown off of the back, as I expected, but I still finished both of them. Really helps you understand how cycling is a team sport.

We mostly run pace line's out here as well, but the one race training ride I went on they did a double line (not sure of the official technology). That was a LOT more work than a single paceline.

Kaiser · 04-19-2005, 05:35 PM

I think that's called a rotating paceline.

Kaiser · 04-19-2005, 09:46 PM

Tuesday, April 19th

Resistance
General warm-up

Specific warm-up:
-Full Squat: 85 lbs X 8 reps, 100 X 8

Workout:

-Squat: 145X6, 150X6, 155X6
-DB Chest press: 60eachX6, 60X6, 60X6

-Barbell Romanian Deadlift: 175X8, 195X8, 200X8
-Chinups (501 tempo): bodyweightX8, bdywtX5, bdywt.X3 (total failure with the slow eccentric - one more than last week)

-Bent over BB Row: 95X10, 955X6 failure), 85X10
-Single Leg Calf Raise: bodyweigh tX 12ea X 3 sets
-Complexes, 15 reps X 45 lbsX 3 sets; Deadlift+Clean Pull+Shoulder Press+Squat+Shoulder Press (was tired so I did only the bar. Good thing because I had to squeeze out the last 5 reps of the last set).

-Went higher in all weights.... except for the 1-5-1 chins, which were failures close to last week. Realized (again!) that I was doing the wrong rep coutn for the RDLs and the bent over rows. Duh.

-Overall, legs were tired (from riding?) but I did what needed to be done.

-Craig, comparing RDLs to Deadlifts, should you be doing more in one exercise versus the other or not? Is there a general rule?

Diet
1669 kcals

29%P (117 grams) / 41%C (192 grams) / 29%F (52 grams)

I didn't eat enough or enough protein - I know. Just wasn't that hungry today (except for carbs).

Kaiser · 04-19-2005, 09:49 PM

Quote:

Originally posted by cappuccino:
You have to watch out for your downfall carb cravings spawn from long bike rides last year too, right?

No doubt - something that is nagging at me so I hope Craig answers.

emartin10 · 04-19-2005, 09:59 PM

K -

This is completely my take on some of Craig's (and other's) writing, but I think it's alrig