Cappy's TT#4 : Lean Power

[kuri]

Bang up job on the OH squats Cappy! I'm the same way with those - it takes me a set or 2 to get into the groove. It's definitely a technique issue.

Now get some green tea and fruit in ya and KO that pesky cold.

[cappuccino]

Thanks, Kuri! If only I could warm up with a lighter bb, I think I'd do better.

Broke down and went to see the doc today. Got some antibiotics and decongestant. Green tea and fruit worked well the first week, but when it came back, I figured 3wks was enough!! Here's to waking up without a sore throat!

Tues Dec 27th
workout 1
general + specific warm-up

foam roller press: 5x95 x 3 sets
pull-ups: 1.9(to eyebrows), 1, .9 , rest to make 5 were 5 sec eccentrics

low incline db press: 35x6 x 3 sets
towel grip inverted rows: 3 sets of 10 (in mini sets and mostly with knees bent)

db flat press to failure: 35lbsx16 (this was complete failure, couldn't get 17 up [img]/images/graemlins/smile.gif[/img] )

100 85 lb deadlifts in as few sets as possible: 45, 30, 25. first 30 were overhand grip ( [img]/images/graemlins/laugh.gif[/img] ) rest were mixed.

every workout needs to finish with 100 deadlifts. Wow. What fun. [img]/images/graemlins/smile.gif[/img]

great workout!

[kuri]

100 DLs? Is that a part of your prescribed program?

btw, that was Aya who wrote you on my log, not me.

[Buk]

Try some warmup overhead squats with that red weighted "body bar", and tell JP to get a few pieces of 5 foot PVC pipe - or bring your own and keep them there. PVC can be filled with sand and capped to make light weighted bars.

100 deadlifts is a lot of work. 3 sets is awesome, but how long were your rests, what was your total time for the pulls? Are you pulling from the floor or from pins?

Your foam roller press is strong! Keep up the great work Cappy.

[cappuccino]

Ah, I'll bring some pvc pipe to the gym. Will be my project for the weekend! cool tip! I use the weighted red bar for my general warm-up, and then the ez-curl bar with some weights for the specific warm-up, but I find the long barbell is still quite different.

Yep, the 100 DLs are part of my program. I'll time them next time. good idea. Yes, they are rack deadlifts, so the bar is just below my knee. I do take a few(20?) seconds between sets, but not a lot. Just enough to catch my breath and shake my grip.

[cappuccino]

Wed Dec 28th
intervals on bike

5min warm-up
5 2 min intervals
5 2min rests
5 min cool down on treadmill

I begrudginly went today. Arrgh. I din't feel up to running, and wasn't looking forward to this special time on a bike. [img]/images/graemlins/tongue.gif[/img] No classes I could take, so I did the intervals anyway.

tommorrow is a rest day...might need the cns down time.

[cappuccino]

what I ate today

Started loggin again. Seeing that I do well estimating, but noticed my 2nd breakfast was shy about 100cals. [img]/images/graemlins/tongue.gif[/img]

And the other thing about counting cals is that it keeps me honest on the days I have little splurges

So, Today 1790 calories:
1) oatmeal, spinach omlette, cappuccino
2) 1c ff cottage cheese, 140g berries, 1T almond butter, 1T toast wheat germ(yummy on almond butter)
3) 260g dark red kidney beans, 60g lite cheddar, 60g salsa
4) spinach salad (red pepper, green onion, celery), 3oz smoked turkey; 10g olive oil, 20g balsamic vinegar; apple
4.5) small cappuccino (needed the boost today back at work [img]/images/graemlins/tongue.gif[/img] )
5) sprouted grain tortilla burrito with 2oz lean beef and 1 oz lite cheddar. 2 celery stalks. Glass wine (got to finish bottle openend on Christmas eve [img]/images/graemlins/laugh.gif[/img] )

[gregl515]

No wonder I'm fat. I thought the ff before cottage cheese stood for french fries, not fat free!

[cappuccino]

no, greg, it stands for FULL FAT [img]/images/graemlins/tongue.gif[/img]

today was a rest day...did well food wise until I came home from work early and had a cheese binge

1) 1/2 c oatmeal, spinach omlette, cappuccino
2) 1c cottage cheese, 140g berries, 1T almond butter, 1T wheat germ
3) spinach taco salad (3oz beef, 1oz lite cheese, celery, red pepper, salsa), apple
3.5) afternoon coffee (no milk)
4) 180g petite green peas, 3oz smoked turkey, .75 oz almonds/walnuts
5) cheese "protein" binge (guessing 6oz ); sprouted grain wrap. I can feel the glue in my stomach already

total cals: 1862
supps:
fish oil, glucosamine, multi, antibiotic, decongestant
probably a very high sodium day too, between the cottage cheese, smoked turkey, and seasoned beef.

But aside from the bloat, I got another good blood pressure report at the doc (110/70) so I guess the salt's not too horrible...

[cappuccino]

Fri Dec 30th
Long cardio day

30 mins on elliptical
5 mins jumproping (I'm pathtic at this)
10 mins on bike

ahhh, nice to get a long cardio in, but not the same as running [img]/images/graemlins/frown.gif[/img]

Was going to do a hard 20mins but ran out of daylight hours first.

here's my menu:
1)normal breakfast
2)3oz smoked turkey breast, apple, 1T almond butter
3) sushi lunch (seaweed salad, bit of reg ginger salad, 4-5slices ea salmon and snapper sashimi, eel hand roll, spicy tuna hand roll (hand rolls use LOTS less rice than regular rolls), couple of bites of my nephew's salmon rolls, green tea
3.5) coffee + milk
4) 1/2c cottage cheese, 75g berries, ~1T almond butter, .5T wheat germ

workout

4.5) scoop protein + emergen-C pack

I'm having a late dinner so I'm trying to stretch out meal 4....

Have a great evening! Back to weights Sat and Sun! Massage Monday [img]/images/graemlins/laugh.gif[/img]

[BamaDave]

Cappy, I can't believe you did 100 deadlifts in three sets. You have become a madwoman for sure! I don't comprehend post-Christmas daily menus without candy. I swear you can't walk 5 feet in our house right now without bumping into some evil chocolate temptation.

[cappuccino]

AHAHAHAHAHAHA! I AM a madwoman bamadave, but that's not a new thing! [img]/images/graemlins/wink.gif[/img] Yeah, I was really pushing to get in as few sets as possible. Think I overdid it cause my wrist is suffering a bit. [img]/images/graemlins/frown.gif[/img]

I have tons of chocolates in my house, but luckily I don't like the milk chocolates and have really been trying to watch the treats. Now if I wander around much at my parent's house, I have to 'step away from the candy...'

But with all your running, you can afford those temptations [img]/images/graemlins/smile.gif[/img]

dinner last night:
mixed greens salad, salmon, angel hair pasta, glass of wine. 1 square 99% choclate at home. The salmon was really rich, encrusted in something and a sauce that I'm not sure what the base was. Ate around that mostly.

[cappuccino]

Sat Dec 31st

new year's eve workout [img]/images/graemlins/smile.gif[/img]

workout 2

general + specific warm-up

front squats: 75x6, 80x6;85x6
db holds: 15lbs x 20 secs x 3 sets

one legged squats: 6x3 sets (3 real ones on right leg)
ghr on ball: 10 x 3 sets

cable ab crunch: 70x12;70x12;80x12
plank with elbows on ball: 3 @ 60 sec

Happy new year!!!!

too many peanuts and just enough champagne [img]/images/graemlins/smile.gif[/img]

[Craig]

You did 3 full pistol squats?

c

[cappuccino]

Yep, on my right leg. The rest I have to use my hand to give myself a push from the bottom (or sometimes my foot as I'm falling up).

I really have to psych myself up for the subsequent sets. Yesterday I did the last set on a bench....

[Iceztiq]

damn, i still can't do even 1 pistol squat [img]/images/graemlins/laugh.gif[/img]

[cappuccino]

keep practicing, Ice. [img]/images/graemlins/laugh.gif[/img]

new year 2006

Workout 3
general + specific warm-up

pushups: 32 (PR [img]/images/graemlins/laugh.gif[/img] ), 20, 15
one arm db row: 40 x 8 x 3 sets

4 x circuit:
y squats x 10
1 leg ball curls x 12
side planks x 30 sec
ecc chins x 4 @ 5 sec
elevated push-ups x 8 ea side
mountain climber x 60
total time 28:55 (11 secs slower than last time)

wohoo, I'm getting STRONG [img]/images/graemlins/laugh.gif[/img] . I was shooting for 30 push-ups as a stretch goal and got 2 extra. [img]/images/graemlins/smile.gif[/img] Drop-off was pretty significant, but no worries.

circuit was kicking my boutay, but I did all four rounds.

Was moving pretty slow tonight, but felt good when I was done.

what I ate
1 - normal breakfast (342 cals)
2) burrito (sprouted grain tortilla, 2oz lean beef, 1 oz lite cheddar, salsa), green beans (354kcal)
2.5-3) hagen daaz light vanilla (7F, , 10g 60% cocoa chips, .5T almond butter) mmmm treat [img]/images/graemlins/laugh.gif[/img] (311kcal)
4)80g black eyed peas(good luck for new year, 2oz ham (227 kcals)
5) pizza (sprouted grain wrap, 2oz lite mozz, tomato sauce, mushrooms, spinach, ~2oz ham) (342 kcals)
I was really jonesing for real pizza tonight, but everywhere we went was closed by 9pm. [img]/images/graemlins/mad.gif[/img] Found one at the grocery store to take home and bake, but chaged my mind after reading the nutrition facts. My little pizza was quite tasty.

now want a bannanna and melted chocolate treat...bad bad bad

Edit - just did the calorie count and that totaled 1575...

banana, here I come (and I'm still HUNGRY)
6) bananna + almond butter (ok, no more chocolate for me [img]/images/graemlins/tongue.gif[/img] )
revised total 1780

[russ]

Great job on the push-ups, Cappy.