Cappy's TT#4 : Lean Power

[Johnka]

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Thanks, cappy. I'm going to pick some up this weekend. I bet it would go great in Johnka's chili.

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Good idea OG! I've got to make another batch of that stuff soon.

[Johnka]

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Thanks for the kudos on the diet plan johnka, I recently switched to a lower carb plan and I really like it. The first couple of days I was light headed, but now I stay full longer and have more energy...and I think it's working. [img]/images/graemlins/smile.gif[/img]

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Sounds good Cappy. Will you be bringing some of your new recipe creations to the summit this year?

[cappuccino]

So OG, tried that buffalo yet?

Johnka, I'll probably bring something...although might rethink the separating 5 doz eggs plan...chili or crockpot recipes sound like a real good idea. [img]/images/graemlins/tongue.gif[/img] And I bet I could convince galya to help make some treats too.

I'm just excited that I can actually attend this year. [img]/images/graemlins/cool.gif[/img]

[cappuccino]

finally made it to the gym after running around and getting exciting watching my kitchen come together..

general + specific warm-up

spider push-ups (max) alternating legs: 16,14,12
seated row: 95 x 8 x 3 sets

it's mean to have those spiderman push-ups as a max count when I alredy do 5 on each side for the warm-up. Did well on the seated rows..think that's heavier than the last time.

bw circuit 3 x of:
Y squats x 20
push-ups on ball x 10 (these were TOUGH)
ball jacknife x 20 (that's A LOT)
ecc chins 4@ 5 secs
bicycle crunhes x 50
mountain climbers x 50

and more push-ups during the circuit...the ones on the ball were a lot harder than I thought. Were more close-gripped because the ball was really wobbly. Whole thing kicked my boutay, it was GREAT

finished off with some low back strength stuff and have been adding Bill H. suggestions for side hip strength stuff in the warm-up. I was quite pleased today that there was no hip popping during the bicycle crunches or the mountain climbers.

menu still in progress. [img]/images/graemlins/smile.gif[/img]

[twinsavsvikingsfan]

Hi Cappy. I remember trying swiss ball pushups once. Before I did them I was like 'how tough can those be?' Holy cow! With that ball shaking around like that, I'm lucky I didn't fall off and break my shoulder! LOL

[cappuccino]

LOL twins. I thought the same thing when I saw a trainer do that a couple of day's ago at JP's gym. Boy, was I surprised!

[galya]

Cappy, I would love to make treats, I am thinking baked apples or stuffed peppers or my home-made flax treats.

[cappuccino]

That sounds great! I looks like JP is shooting for 40 people, so whatever we do needs to be easy, cheap [img]/images/graemlins/laugh.gif[/img] , and healthy!

here's my food update for yesterday:
1) spinach omlette (2whole egss + 1 white..other fillings the same)
2) 1 c cottage cheese, 1 tangerine, 1T PB
3) 4oz pork tenderloin, artichoke, 1T hummus, cucumber, 10g chocolate (this happens when I'm at home [img]/images/graemlins/blush.gif[/img] )
4) pro ms vanilla carmel shake during workout + bananna when I got home
5) chicken fajitas on veggies + 1/2 cup chili type beans (at a restaurant..was actually surprised that they didn't load the veggies with oil..it was quite good), dos equis
6) artichoke, PB,
6.5) 20g 86% chocolate (just before bed...almost made it without it)

so overdid the chocolate today, but cals weren't too out of line, even including the beer. [img]/images/graemlins/tongue.gif[/img]

136g 31%C / 164g P 38% / 59g F 31% 1848 cals

Oh, and this artichoke thing was killing me...how can 4 quarters have 5 carbs, and a whole one have 17? And its stupid to even worry about it because it's a veggie and mostly fiber...BUT when you eat a whole artichoke, you barely get more than a heart..the stuff on the leaves is 10-20g max. So if It was really 17 carbs I probably had more carbs..I counted it per the package on the frozen hearts. [img]/images/graemlins/tongue.gif[/img]

[cappuccino]

this workout combines two of my favorite tricks, OH squat and 1 legged squat...boy was the circuit afterwards killer. Buk, you should try this one too. [img]/images/graemlins/laugh.gif[/img]

general + specific warm-up

OH squat: 45x5;55x5;55;x5
1 legged squat: Right leg 2.9+3a(assisted);Left 6 assisted; R1+5a, L6a;R1+5a;L6a

had been a while since I've done either of these, so I went cautiously on the OH squats. Will definately move up next week. Was a little cautious too cause I dropped the ez-curl bar during the warm-up. But the last set was better than the first set..got to get to where the bar is a warm-up too.

happy with my pistol squats. Just barely missed the 3rd on the right leg and touched a bit with my foot. Left leg sucks, requires a bit of a hand push...goal is to nail one or two during these next 3 weeks. And I have a video of them I'll be posting soon. [img]/images/graemlins/smile.gif[/img]

circuit - 3 rounds of:
bulgarian split squats (bw) x 20 each leg
inverted row with 5sec hold at top x6
1 leg RDL x 10 each leg w/25lb DBs
multi directional lunge x 9 each leg: 25lbs, 15lb, bw
bicycle crunch x 60
burpees x 20

wowoee, that was a tough one. The burpees were far from explosive, but I did them all. were some mini sets in the bulgarians.

awesome workout. Off to finish dinner. mmmmm

[cappuccino]

here's my pistol squats videos (finally!).

Right leg I got 2.9(itty bitty touch with my foot on the 3rd one). 4th was too much leg for sure, and 5th used my hand as per my usual assist.

Cappys-right-leg-pistol-squat

left leg..3 of the 6, but all need a little assist [img]/images/graemlins/frown.gif[/img] I'm going to get better from here. [img]/images/graemlins/smile.gif[/img]

Cappys-left-leg-pistol-squat

[russ]

That looks like a tough exercise, Cappy. Good job!

[OldGuy]

Wow!! Not bad at all. That hurts me just thinking about it.

[cappuccino]

Thanks Russ and OG, they're my fun new feat, although I'm still pretty wobbly. You should try..at first I was worried about trying to the floor cause I figured I'd fall flat on my rear-o

yesterday's menu was missing something, can you guess? [img]/images/graemlins/tongue.gif[/img]
1)omlette
2) cottage cheese, tangerine, PB
3) pork tenderloin, spring roll
4) pork tenderloin, butternut squash, walnuts
4.5) skim milk in cappuccino
5) 1/2 scoop protein + emergen-C
6) pork tenderloin (done!), quinoa, lite swiss cheese
7) spinach w/balsamic vinegar and walnut oil

129g C 29%/ 163g P 37%/ 67g F 34% 1772 cals

[Buk]

Don't see any chocolate in there. You need to keep your heart healthy.

Great job on the pistols! They are a very difficult exercise! One thing that I notice is that even though you use a bit of a push when doing them on your left foot, you are able to keep your right leg much more straight. When doing them on your right foot, you start the motion by bending your left leg. I think the difference is less strength and maybe more flexability.

[cappuccino]

Thanks for thinking of my heart, Buk [img]/images/graemlins/smile.gif[/img] I'm sure I'll make up for it today or tomorrow. And you WIN for guessing correctly!

Well I was looking for something different to do. It was a really pretty day, a little on the cool side, and I had just bought a jump rope. So I did about 10-15 rounds of 1 min jumping rope: front, back, right leg, left leg, etc. It was fun. Probably not high intensity, but got me going all the same. At the end I was going for a little more height, so that helped pick it up a notch...I'll get better I guess the more I play with it. One minute I actually made it the whole way without messing up. [img]/images/graemlins/cool.gif[/img]

Also did some of the back rehab with resistance band stuff.

Can't wait for my next round of pistol squats using the tips I got. [img]/images/graemlins/smile.gif[/img]

[Johnka]

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So OG, tried that buffalo yet?

Johnka, I'll probably bring something...although might rethink the separating 5 doz eggs plan...chili or crockpot recipes sound like a real good idea. [img]/images/graemlins/tongue.gif[/img] And I bet I could convince galya to help make some treats too.

I'm just excited that I can actually attend this year. [img]/images/graemlins/cool.gif[/img]

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Awesome - I didn't realize that Gayla is coming also. It's going to be a great one!

[Johnka]

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Cappy, I would love to make treats, I am thinking baked apples or stuffed peppers or my home-made flax treats.

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Those sound great, Gayla. You and Cappy should do your own cookbook.

[galya]

Johnka, I can have the "make it all from scratch" Bulgarian cookbook and mix it with the"chocolate for your heart" book by Cappy. And...I am bringing some spices for you, actually It's exciting I will see you all at the retreat!