Cappy's TT#4 : Lean Power

[Iceztiq]

great workout! U know.. this Training Log forum can now be called the CB forum [img]/images/graemlins/laugh.gif[/img]

[cappuccino]

That's funny, Ice. Maybe we need a TT section like the S2B one. [img]/images/graemlins/tongue.gif[/img]

Thursday Dec 15th
"That darn Craig" [img]/images/graemlins/mad.gif[/img] [img]/images/graemlins/tongue.gif[/img]

workout 3

general + specific warm-up

push-ups (max): 25,17,16
1arm DB rows: 35x8;40x8,40x8

I was shooting for 20 push-ups, so I was pleased with the 25. A little surprised about my drop-off.

On the DB rows (I assume I was supposed to do the one arm ones), I surprisingly found the 35's to be not too rough, and was more surprised that the 40's were ok...45's coming soon. [img]/images/graemlins/smile.gif[/img]

circuit 1-4 prescribed, did 4 (I mean, can't hardly let myself do less than the max!)

Y squats x 10
1 leg ball curls x 12
side plank (30 secs)
eccentric chins (5 sec) x 4
elevated push-ups x 8 (this is when I started cussing Craig)
mountain climbers x 60

well, let me say I would've been happy to stop after the first round of these. Not sure I did the mountain climbers right because I forgot to look them up this morning.

I did rest between circuits...meant to time the whole thing, since I think that will be my progress point over the next few weeks.

was nice to be done [img]/images/graemlins/smile.gif[/img]

[hard_rox]

Nice work with the 25 consecutive push-ups, Cappy!! Looks like Craig is putting you through another tough program. Good luck.

[cappuccino]

Thanks Greg, it is a hard and fun program! I'm doing day 4 today. Didn't get to it yesterday.

Yikes, I woke up nautious this morning. I hope it's hypoglycemia and NOT food poisoining. I was out and about yesterday afternoon so I didn't have my normal mid afternoon snack, just some summer rolls from the grocery store (bascially salad stuff in a real thin rice wrap. Then had sushi for dinner with only a few bites of rice. Filled up on the seaweed salad...

up for an early breakfast of oatmeal, but I'd rather be in bed.

[cappuccino]

Well after a moment thinking I was going to lose my oatmeal...went back to bed and the nausea passed...maybe took a bit for the oatmeal to kick in.

thank goodness...nothing feels worse than being naseous...let's hope it stays that way.

[Marykaa]

I totally agree.. Food tastes great.. only the "first" time you taste it.

[cappuccino]

Well yesterday spent the day running around. Came home and decided I needed a nap before going to the gym and never made it back downtown. [img]/images/graemlins/frown.gif[/img]

On the flip side, I'm feeling 90% normal this morning...well rested and only slightly runny nosed and clogged ear!

[Marykaa]

Glad to hear your almost better [img]/images/graemlins/smile.gif[/img]

How far do you live from where you work/train?

[cappuccino]

JP's place is about 2.5 miles from my house, Marykaa...not much of a trek [img]/images/graemlins/smile.gif[/img]

Although I now realize that I wouldn't have been able to do this workout as zapped as I was feeling yestserday...

Sunday Dec 18th

Workout #4

general + specific warm-up

OH squat: BBx5 x 3 sets (well, 4 on the 3rd set)
DB Bulgarian split squat: 25lbx6x3 sets

Good to get back to the OH squat. Funny, but the second set was better than the first. I guess it took a bit to get used to the barbell since I warmed up on an ez-curl bar. On the last set I got wobbly between 4 and 5 and then lost the bar.

circuit 4x
Alwyn DB squat: 8lbs x 8 each side
close grip push-ups x 8
one leg RDL x 10 25lbs
1 leg glute bridge x 10
ball roll-outs x 15
bicycle crunch x 60

Those are the heaviest 8lb squats ever! (thanks for the tip to go light, craig. [img]/images/graemlins/smile.gif[/img] ) I did some of the close grip push-ups on my knees because I noticed that I wasn't going down far enough...room for improvment.

Awesome workout..it felt like I was working at a 7min mile pace the whole time.

Forgot to time the circuit, but I will next time. I did take rests in between rounds.

[Buk]

Overhead squats are the best. They do seem to require a bit of a warmup to get into the groove. I think it is very common that the second set is better than the first. Great job getting a full bar overhead then up and down! Looks like a cool circuit - glad that you were able to go after it today.

[cappuccino]

Thanks Buk. I think I'll even be adding some weight to the ends of that bar soon. I also used your tip to pretend like I was trying to rip the bar apart, and I think that helped mucho.

Monday Dec 19th
intervals on TREADMILL, woohooo

5 min warm-up at 7.0mph
3 2 min intervals at 9.0
2 2 min intervals @ 8.5
5 2 min rests
5 min cool down

Well Craig's newsletter about the best cardio got me back into wanting to try running again, and I had planned on doing it once a week anyway. I was really surprised how GOOD it felt (well at least during the rest periods [img]/images/graemlins/laugh.gif[/img] ). I planned on doing the intervals at 8.0mph and kept pushing up the speed, so I was quite pleased. Finished off with some foam rolling on my hammies and it band.

My butt is really sore from yesterday, not sure what got it exactly. NOticed my hammies getting sore while I was running, must've been the ??

seeing what gayla eats made me want to write what I ate, and see if I can make it sound like not so much food. [img]/images/graemlins/laugh.gif[/img]

1)1/2 cup oatmeal, spinach omelete (1egg+1white)
2) 1 cup kefir with 130g frozen cherries, 15g raw almonds
3) drained can dark red kidney beans, 60g lite cheddar (9gP, 3gF), salsa
4) apple, 85g boar's head ham,2-3T plain guacamole
5) pwo banana, sauteed spinach salad (160g spinach, dab olive oil, clove garlic [img]/images/graemlins/laugh.gif[/img] ); 4 light mini babybel cheese (6gP, 3gF) (planned on making meat, but was hungry and that was cooked and ready to go. [img]/images/graemlins/smile.gif[/img]

I'm going to make an asian slaw soon, so I'll be eating a bunch of cabbage too. [img]/images/graemlins/smile.gif[/img] And I need to make lasagna with my defrosted turkey sausage and whole wheat noodles.

[galya]

It doesn't sound like a lot of food, but looks really good, with a lot of variety.
Is your PWO all those things at the same meal?

[cappuccino]

Hi gayla...I thought you might notice my reference to you. [img]/images/graemlins/wink.gif[/img] Well I considered the banana the pwo, because I ate it out of hunger after I worked out. But basically everything I ate in meal 5 was after my intervals. I've been slacking on the PWO protein shake. Do you do a pwo shake?

[cappuccino]

I'm up sooo early, I have time to post what I just finished packing for today. [img]/images/graemlins/smile.gif[/img] I think I'm the only person that can get up early and still be late for work (geee wonder why)

1) same oatmeal(overloaded the cinn thhis a.m.) + spinach omlette
2) kefir and frozen cherries and 1/2 oz almonds(that defrost until it's time to eat [img]/images/graemlins/smile.gif[/img] )
3) butternut squash (200g) with 15g walnuts and cinn;85g boar's head turkey breast;2 celery stalks (to have something green)
4) 180g petite green peas; leftover pork chop from the other night I forgot about yesterday

I rely alot on frozen berries and veggies

oh and I have a cappuccino in the morning (sometimes afternoon coffee) and usually green tea when I get to work and sometimes in afternoon. Been drinking more tea lately with my cold.

[CAchief]

how do you like butternut squash? I'll have to try that sometime. Your diet looks great!

[Craig]

where are your fish oils?

[cappuccino]

CA, butternut squash is pretty good. A little like sweet potatoes, but not as strong and stringier. I'm sure you could add a little splenda or honey or brown sugar and it'd be like a veggie desert. [img]/images/graemlins/smile.gif[/img] On the way in to work I remembered that I like it grilled on my george foreman too.

Tues Dec 20th
Workout 1

general + specific warm-up

foam roller bench press:95x5 x 3 sets
pull-ups (eccentrics):2(3),1(4),(5)

considering how tough the 95lbs BP was, I assume this is where I stopped last week(not 105). Had to rest the bar between 3-4 on the last two sets. I like having the foam roller in my shirt...gives me confidence too in case I miss. [img]/images/graemlins/smile.gif[/img]

On the pull-ups, there was a step in the squat cage, so I used that and bent my knees to get full range of motion. And voila, 2 consecutive on the first set and one on the 2nd set. Sooo, I guess grip was affecting me here more than I thought. When I'm a bit higher, I can really grab my fingers around the bar. Also felt stronger this week, this wasn't happening last week for some reason.

DB low incline bench press: 35x6x3 sets
inverted towel grip rows: 10x3sets

wowee, the 35's were tough, but manageable on the low incline. On the rows I used mostly straight legs on the first set, and used mini sets of two. I used bent knees on the last two sets and min sets of 4-6.

flat DB press x 15 to abs failure: 30lbs x 16

Ha, this is the mind game AND I realized that I did this 3 times last week when the program only called for one! I probably could have etched up another rep or almost two, but that 16th barely made it up. Very interesting on what will psych me out. Need someone standing behind me saying, go go go. [img]/images/graemlins/smile.gif[/img]

100 rack deadlifts @ 85lbs: 40,28,22,10 all mixed grip except the last 10 where I used overhand.

fun fun fun workout.

My butt and hammies are already sore...add chest and shoulders and I might just use tomorrow as my rest day. [img]/images/graemlins/smile.gif[/img]

dinner:
had a pwo protein shake at the gym as I was working up the energy to go home. [img]/images/graemlins/laugh.gif[/img]

so far for dinner having 1/4 cup quinoa + melted light swiss cheese..will add a veggie...probably some yellow bell pepper and celery (think EASY)

[cappuccino]

Craig, my fish oil is in the shelf of my fridge [img]/images/graemlins/laugh.gif[/img]

Just thinking today I need to actually remember to take some [img]/images/graemlins/tongue.gif[/img] ....1tsp in am and 1 in pm before bed? It's the liquid stuff