Cappy's TT#4 : Lean Power

[cappuccino]

Sat March 25th

Another sunny and crisp day, what a treat. Walked to gym to celebrate (and sort of force the issues of intervals on the way home)

general + specific warm-up

db push press: 30sx4 x 3 sets

circuit:
100 rack deadlifts @ 1/3 8RM in as few sets as possible: 55lb - 70,30 reps
rotate lunges x 24 (12 each leg - I assume that's correct)
spiderman push-ups (max-1): 16
bulgarian split squats x 16 (each leg)
inverted rows x 8
burpees x 10

I think that's it, left my sheet at the gym so I could run home.

2 10 min intervals with 1min rest in between

however, only managed the first 10min interval. Walked for 1/2 of the second one. phew I'm out of running condition for sure! Plus the sun was beating down in my face, even had to close the blinds in my living room for the first time. Really intense for such a cool day.

awesome workout. Had a protein shake with banana in it for recovery. My cals are a little low for the day.

Oh yeah, did caliper test this morning and down 3% to 17.1%.

[Bill2380]

100 Dead lifts? I thought Craig liked you? BTW, what's the temperature like in Little Rock?

[cappuccino]

Good point, Bill! Actually this isn't one of the workout where I was cussing him out, it was kinda fun. My chest workout is one where his name is paired with other four letter words.

been about 60 today and yesterday. April should be warmer

[galya]

Congrats on your results cappy!
I am happy for you!

[Blackjack]

Oh yeah, did caliper test this morning and down 3% to 17.1%.

Nice job! That's very impressive...suppose we'll be seeing more bikini pics in the TT newsletters soon?!!!

[cappuccino]

Craig had a pic of a new hot chick in one of his recent newsletters. I'm old news.

Monday March 27th

Workout A
general + specific warm-up

foam roller press x 4 reps: 105,105,105
inverted rows (max - 2): 8,8,8

well same as last week, but still challenging to get up all reps. The max-2 is funny cause I stop when I'm not quite getting the height I should be

DB incline press x 8 reps:35,35,35
db flys x 10 reps: 15,15,15

again, no pb this week...35's on an incline are pretty tough. Flys for 10 reps is pretty hard...maybe attempt 20's next time, but that's a big jump

elevated push-ups 12 (each side) x 3 sets
Alwyn DB squats: 12, 15, 15

well, did much better here on the push-ups, got most of the reps up (maybe 6 total were either failure or on knees). However, I wonder if at times I just wasn't getting as low as I should have. Happy with the alwyn squats, and they feel really good after this chest/shoulder burner.

I felt the burn today.

Was a late lunch, so no time for intervals, but will get them in this week!

fun fun fun!

menu:
1) spinach omlette
2) kefir, strawberries, wheat bran, walnuts
3) spinach salad (roasted bell pepper, tomato, pork tenderloin), walnut oil, balsamic vinegar, strawberry
3.5) 2% milk in coffee
4) 1/2 scoop whey, emergen-c (PWO)
5) pork tenderloin, aspargus, roasted bell pepper, 1/2 apple
6) sashimi, seaweed salad, 2 bites of a roll + 1 eel avocado hand roll (so yes, some rice, but not much)
7) celery and no salt almond butter

I was starving after my workout today. Need to go to bed early cause I could eat more now.

[galya]

Do you have a link to the new chick's pic?
I would be interested to see, your old pic was cool, I liked it.

Your dinner sounds yummy
I have to ask: what is a foam roller press?

[hard_rox]

I have to agree with Bill, those 100 deads really caught my eye. Congratulations on the weight loss, too. Was there ever any doubt this killer program wouldn't produce results?

[cappuccino]

no pics yet. Maybe I'll save it for 15%?

a foam roller press is like a board press except you use a foam roller instead. (insert foam roller vertically in shirt, press ) I guess it allows you to lift a little heavier cause you don't go as low. I like the roller cause it does make me feel a bit safer since it would protect me in an event of a crash

the 100 deadlift thing is fun. Did it a program or two back. It's a super cardio blaster with a strength kick.

ended up making yesterday a rest day. Had great plans to go outside at lunch, but had to run home instead. Then was starving at the end of the day...so came home for a snack and never got outside for my intervals. Oh well. I think I need a day after the workout A cause it's a blaster. Funny thing is that my abs are sore from mon

back on super track today!

[cappuccino]

oh and I forgot to confess that I was baaaad yesterday too. A co-worker brought me some hershey's dark chocolates (not dark enough to be good for my heart) and they all disappeared

Wed March 29th

Workout B

general + specific warm up
(still a pumper of a workout, but I go through it a little slower, I think)

OH squat x 3: 60,60,60
kneeling cable crunch x 15: 80,80,80

happy with OH squats, first time of all 3 sets at 60. Not as much trouble getting overhead, but I'm still reluctant to move up too fast..it's kinda a scary move

one legged squats x 5 x 3 sets: 5 pistols on right leg!
ghr on swiss ball

pleased with the pistols! Had an itty bitty foot touch on the 3rd one, but then managed to get out another two reps. Still need work on left side. And either CNS or just burn-out, I don't think I got full ones on the other sets (used a little push here and there). WEird how I have to psych myself up for these and it's bodyweight.

pikes x 3 x 3 sets
1 leg ball curl x 12 x 3 sets

I can't really do a pike. had Gordon at gym show me and he says you really have to hold your back and core tight and lift. I can do it with momentum, but slowly I only get about paralell with the floor. Oh well, new challenge for me.

ball curls were torture at this point, and it fries my tri's cause I think I use my arms quite a bit to keep my hips up..weak glutes/hips still??

fun fun fun but took me longer than I had anticipated. My back is achey and now the front of my hip...wonder if it was running last week or wearing heels.

time for some foam rolling

meals:
1)spinach omlette
2) kefir, strawberries, wheat bran, brazil nuts
3) 1/2 scoop whey, 1/2 serving oat bran, 1/2 c milk (PWO protein + fiber)
4) kabocha squash, walnuts, cinnamon, pork tenderloin
5) tuna, tomato, cucumber, roasted pepper, green onion, vinegar, olive oil salad
6) melted mozz (my latest addiction), artichokes
7) chocolate??? maybe later

[Mahler]

Cappy,
I live in Hershey's country. Hershey, Pa is about 30 minutes away. Those chocolates are evil.

Really nice job on the OH Squats. Those are really tough.

[cappuccino]

Thanks, Mahler . I've been to Hershey's once as a kid. My aunt went there last year and brought back one of those 5lb bars. It was pretty funny.

Thurs March 30th

Workout C - Outdoors

Been looking forward to trying this all week.

warm-up: 5-7min jog to spot along river where chin-up bars are

chin-ups: 3 (consecutive, with no feet touching ground ) +2, 2+3 5sec hangs, 1+4 5sec hangs

the 3 in a row is a PR for me..then was able to get the last two up I'm on my way to 5 in a row

bw circuit, 3 rounds of:
jumping jacks x 100
close grip push-ups: 15,11,12
siff squat x 25
spiderman lunge x 24
t-squat x 20
diagonal lunge x 24

intervals on the way back to work:
6-30sec sprints
6 - 60 sec rests


awesome to do this outside, and a great way to trick myself in finishing up with intervals...had to get back to the building.

my stupid hip is bothering me though...got to get on that foam roller...thinking running still isn't so great for me

[galya]

I forget what's wrong with your hip, but I hope you feel better tomorrow
Your workout sounds amazing. I might try to get out today. I'll see how my knees feel.

[Buk]

Another chin-up PR, awesome; and then followed it up with even more, great job! Outdoor workouts are so cool, and being down by the river must be nice. It sucks that your hip won't let you run, hopefully Bill can help you out a bit.

[cappuccino]

I believe my kinetic chain is all crooked, from foot to low back. It doesn't hurt when I run, just afterwards I feel the pain. Not stopping my workouts, just annoying.

yeah, the river workout was a real treat. It's raining today, so it will most likely be an indoor bike day.

massage tomorrow

[cappuccino]

Friday march 30th

intervals on track with nephews

6 60 sec sprints
3 20 rep bicycle crunches
3 30 sec planks
~for 60 sec rests inbetween sprints
walk around track cool down.

It was fun cause got my nephews to run with me. The 8yr old actually ran further than me, but by the 6th I could keep up with him Then he went off to do some push-ups. Cutest thing was watching both him and the 5yr old doing the bicycle crunches with me...they didn't quite get the hang of it, but were definately pedaling.

tomorrow is a decent workout time and then a masssaggge. Yippeee! My whole body needs it.

[galya]

Cute