Cappy's TT#4 : Lean Power

[cappuccino]

Thanks Mahler, I just got a good peek at your circuits. Wow.

Tues March 15th

workout 1 - Last week of this program

general + specific warm-up

explosive bench @ 50%: 70x3 x 8 sets

working more on getting explosive here. This is definately more than 50% of my 1 rep max (I guess) so I'm not working on increasing, just trying to do them FAST and FURIOUS

pull-ups (max) 4!, 2.9, 2

woohoo, another PB. I felt like the energizer bunny. I did stop and regroup between each rep, but kept going until I couldn't get the next one up. Got real close to 3 on the second set

SB DB press: 40lbs x 8 x 3 sets
DB 1 arm row: 45lbs x 5 x 3 sets

same as last week..toyed with moving up on the rows, but they were a strugge to get up all 6, even though I did get them up. Same with the SB presses...I think last week however, I failed on #7 of last set

started workout late, so I skipped out on my weighted ab curls and planks...will work them in on an interval day

what I ate:
1) spinach omlette
2) kefir, strawberries, wheat bran, walnuts
3) black beans, lite cheddar, salad (lettuce from luncheon), salsa, red bell pepper
4) turkey sausage, okra, spicy tomato sauce
5) pro ms protein shake
6) asparagus, scallops

at about 1600 cals, so I'm sure I'll have a few more to get up to 1800 if hungry later...my fav snack too has been almond butter and celery

Oh, and I caught ANOTHER stupid cold. I think it's pollen season, plus with the kitchen work, I'm surrouned with dust in my house (no matter how hard I try) and who knows what germs I get from washing my dishes in my bathtub :P

[russ]

4 pull-ups is awesome, Cappy! Way to go

[galya]

Awesome job on the pull ups Girl power

[hard_rox]

Great work, Cappy!!!! Next time I'm sure you'll nail the 3 on the second set.

[cappuccino]

Thanks, y'all! I'm looking forward to a repeat! Fun to have a bunch of cheerleaders around.

[kmwest]

4 pullups? Now you're making a lot of the guys on this board look bad .

[cappuccino]

yeah, just don't pair me next to one of the guys at the same time so it stays impressive looking.

Thurs March 15th

workout 2

Deadlift day

general+specific warm-up

rack deadlifts: 165 x 8 x 3 sets (last set was 7 reps)

first time making 3 sets at this weight. Stopped short of last rep on last set cause I felt like I was getting my back involved too much.

iron cable cross hold: 20 x 20 secs x 2 sets

split squat with front foot elevated on step: 40 x 8 x 2 sets
hamstring curls: 90 x 8 reps

burnt out a little here, only did 2 sets

MB chops: 10lbs x 12 x 3 sets
1 leg calf raises: 30x10; 35x10 x 2 sets

upped the calf raises.

finished off with some foam roller and low back strengthening stuff.

Got my braces tightened this morning and it was starting to wear off right before workout time, so I had more acetaminophen...should double well for the deadlifts.

Also now finding it difficult to eat cause I can't breathe very well through my nose. But glad it's just a stupid allergy thing and not the chest cold from a few weeks ago that slowed me down.

got my new program today...am excited as usual...

[cappuccino]

Thursday's menu

1)spinach omlette (usual - 2eggs, 1 white, cottage cheese, parmesan, sundried tomato, green onion, spinach), cappuccino
2) cottage cheese, strawberries, almond butter, wheat bran
3) spinach salad (tomato, red bell pepper, 1/2 serving black beans, olive oil, balsalmic vinagar, chicken breast)
4) chicken breast, sugar snap peas, walnuts
5) 70% chocolate that appeared on my desk after the staff mtg I missed
6) summer rolls (lettuce, crab, avocado, wrap), lite swiss cheese

right about 1700 cals...knowing me there'll be another snack before bed. Thinking of an apple. 30% C/38% P/ 33%F

am I cheating if I'm not counting fish oil calories? I've been taking a teaspoon in the morning...it's about 45cals, I think

[galya]

I think you are fine not counting fish oil calories

[cappuccino]

good, then I'll not count the fish oil

Fri March 17th

workout 3

general + specific workout

spiderman push-ups (max): 20, 16, 14

upped the first set by 2, but I guess I petered out on second sets. I think I'm making a name for myself by doing this move in the gym each time, since they are part of my warm-up too

seated row: 100x8, 100x7, 100x6.5

decided I needed to up the weight from the 95lbs last time...my last few reps weren't perfect, so I didn't count them all. Also, this machine was being used, so they weren't supersetted with the push-ups

bw circuit x 3 rounds - 45-60 sec rests inbetween rounds:
Y-squat x 20
push-up with hands on ball x 10
SB pikes x 20
5 sec ecc chins x 4
bicycle crunches x 50
mountain climbers x 50

whew...glad to be done when I was. Almost tried talking myself out of the workout today, but if I'm going to be able to start my new workout early next week, got to finish up

also went to the doc for a shot to clear up my sinuses. Was feeling like I could actually breathe about 3hrs later...and now have antibiotics and decongestant to go along with it. This has been a horrible allergy/sinus season for me, if not the worse. At least this time it's not really a chest cold, but it bothered me most cause I was really struggling getting in full breaths. Ah, the joys of being able to breathe

wooohooo, it's friday!

[cappuccino]

and while I'm on a roll, here's menu so far

1) spinach omlette, cappuccino
2) yogurt, strawberries, wheat bran, walnuts
3) spinach salad with chicken breast, apple (should've only had 1/2 but didn't have anyone to share it with )
4) okra, spicy tomato spaghetti sauce, chicken sausage with artichoke/mozz
5) emergen-C (a little pre-workout pick me up...didn't have the protein)
6) black beans, 75% lite cheddar, salsa

1635 cals 35% C (oops) / 33% P / 32 p F

Oh, didn't have the apple last night...took a steam shower and went to bed...however, surely have something else in a bit...prob celery and almond butter

[Mahler]

Cappy,
Quite a workout. And considering all the problems you have been having with the sinuses, damn good pushing throught it.

[cappuccino]

Thanks Mahler...I'm reading your log and keeping it in the back of my mind when I try to talk myself out of it.

[cappuccino]

Sat March 18th

Intervals OUTSIDE

5min warm-up jog
8 20 sec sprints
8 40 sec rests
walk back home

did these up a hill on grass, so it was kinda fun. Don't remember my last outdoor day....got to get back into them if my body will let me keep it up.

[ninja]

Any idea on the long term forecast for Arkansas? I need to decide what to wear.

[Lost Dog]

Looks like dolphin shorts are mesh tanks are all the rage.

[galya]

Good job on the outside sprints, cappy!
I can't wait for it to dry out here, it's been muddy like hell on the trails we run on.

[cappuccino]

We finally got a soaking here, and it feels bone chilly cold cause it's wet too...won't be outside much over the next couple of days.

New 12wk program!

Workout 1

general + specific warm-up

normally I don't note the general warm-up, but this was a mini-full body bw circuit that took 9mins. Whew, glad I made it through it and still had energy left for the workout (slight exaggeration, but definately more than my other warm-ups)

foam roller (in shirt) BB chest press x 4 reps: 105, 105, 105
max rows (-2): 8,8,8

wasn't sure where to start on the chest presses, but this was a good weight...probably could go up next week and might miss a rep.

max rows were supposed to be about 2 before failure, so I stopped when I wasn't getting qu