Cappy's TT#4 : Lean Power

[RacerBill]

Sunday's cardio sounds like it was a blast! I haven't played those games in a LOOOONG time. Glad you're doing your part to keep those kids off the couch and away from the playstation!

A five mile walk to work! I'm impressed.

Great numbers on the checkup. Good job! I bet it's nice to have some real numbers to show for all that work.

[cappuccino]

Heeeeellllllp!!!!!!!!!!!

I haven't worked out since last thursday

Friday ran out of energy AND time
Saturday ended up working all day long
Sunday had time and great intentions
Monday and tues worked late (past point of reasonable gym energy)

and now I'm getting a cold


I don't wanna get faaaaattttttt

Got to go in the a.m. so the rest of the day doesn't get out of my control. Which means I must get to bed early enough to get up early. Aarrrghh

[img]/images/graemlins/mad.gif[/img] [img]/images/graemlins/mad.gif[/img]

[TrainingGirl]

Calm down chica. You won't get fat after a week off. If you wake up feeling like crap with a cold, don't workout. Your body will need the rest.

But if it's not really a cold and you feel better, get your ass to the gym [img]/images/graemlins/laugh.gif[/img]

[cappuccino]

Thanks TG. [img]/images/graemlins/smile.gif[/img] I like your logic.

I do feel pretty crappy now. Going to bed by 9pm tonight.

[RacerBill]

Rest up, get your fluids and take your zinc and vitamin C. The gym will still be there when you feel better.

[Kaiser]

C, I hope you are not serious about your concerns about getting fat. Because you know that sounds like it is bordering on obsessive - and not the healthy kind. Consider it a rest week where you'll come back stronger and more motivated. Seems like you gave me the same advice before as well.

Sometimes work gets in the way. If you have kids, they get in the way of working out a lot. But there is more to life than working out.

Your rest week is almost over. Enjoy what is left of it and then hit the gym again.

[ninja]

Rest weeks make me feel fat too.

(Ducks as Kaiser yells at me for saying the same thing that he bitched about above)

[cappuccino]

Thanks for the encouragement and the chill pills, guys and TG. [img]/images/graemlins/smile.gif[/img] I've just been working out at about 75% for a couple of months(was already really busy pre-Katrina), so this unplanned rest week bothers me and frankly been dipping a bit into the chocolate jar...most likely stress eating. SOOO, I'm seeing the effects of less than 100% effort. [img]/images/graemlins/mad.gif[/img]

I conciously took today off with this cold in my head, and figure I might shoot for a rest week and start completely over thurs(if my head cold is better) or fri(no matter what [img]/images/graemlins/smile.gif[/img] ) I got a full 8hrs sleep last night and left work early tonight, so I'm headed to a good start if I can keep it up.

[russ]

Hang in there, Cappy. You'll be back in top form in no time [img]/images/graemlins/smile.gif[/img]

[Deserve]

I agree you need to give your body the rest it is screaming for. You'll come back stronger, faster, and more responsive. We'll still be here lurking in your log waiting for you to woo us with tales of TT.

[cappuccino]

Woohoo! Thanks for the support, guys and gal. [img]/images/graemlins/laugh.gif[/img]

I finally made it to the gym today. Felt like I still needed an afternoon nap, but after my break, I was going to go today whether I felt like it or not.

wow was it tough. [img]/images/graemlins/laugh.gif[/img]

Will post details later...gotta run.

[TrainingGirl]

Glad you were able to do your workout today. Hope you are feeling better.

[cappuccino]

I am feeling better, TG, thanks. And going through with the workout actually made me feel better...which I suppose I knew but didn't have the energy to drag my butt in to give me that post-workout boost.

Have another Narlins friend in town, and one on the way, so I got to go out last night. I'm hoping they like it enough here to stick around for a while. Both of their houses were close to the 17th street canal where the levee broke and had/have water to the roof.

[cappuccino]

After 8 days off, I'm back at it! I'm also reviewing my nutritioin plan and taking measurements today. I've definately puffed up a bit over the last couple of months.

Playing around with my glucose meter, I'm thinking I'm the type that needs a few more carbs...40/30/30 worked well for me in the sense that I stayed pretty full, but my energy levels were low and I ended up craving carbs and then binging some.

So, I'm shooting for a 50c/25p/25f ratio. Will lean towards protein if I go over, but I also need to make sure I have some carbs+fat before bed AND a PWO shake with minimal carbs. This morning for example, I woke up with 123 mg blood sugar and went to bed with 87. I believe this is a rebound to low overnight blood sugar called (somogyi phemonenon), but I haven't tested my blood sugar at 2-3am yet to confirm. Soon after breakfast, it drops again. My 'normal' ranges 2hrs after meals are from 72-87. I also need to figure out how much of this is hormonally driven, since I've only been monitoring BG for about a month, and the last two weeks were worse than the first two weeks. [img]/images/graemlins/smile.gif[/img]

So, will check and adjust along the way.

[cappuccino]

Saturday Sep 17th


Workout 1
Week 1 (figure I'm just going to start over)

Had the entire gym to myself [img]/images/graemlins/laugh.gif[/img]

general warm-up

Bench Press: [warm-up:65x8;75x5] 80x6x3 sets
Split squat with front foot elevated:35lbsx8x3sets

I probably would have tried the BP again with 2dimes on each side if I had a spot. The last two sets I had to rest a second before getting up the last rep.

Split squats are killer, left leg is harder, but I might try moving up next week.

GHR: 4sec lower x 6 x 3sets
1 arm low incline DB press: 30x8x3 sets

On the GHRs, I think the last set or so I was probably only getting about 3secs (or 4 just by counting fast. [img]/images/graemlins/laugh.gif[/img] )

Tried the 35's on the 1arm presses on the second set, but they weren't coming up. 30's are a good struggle, the last couple of reps are tough.

GM: 85x10x3sets
cable rear delts: 2.5lbs x 10 x 3 sets

This is a stable weight for me on GMs. The cable rear delts are nice, humbling how little weight, though. [img]/images/graemlins/laugh.gif[/img]

Ab wheel: 12 x 3 sets
bicycle crunch: 40 x 3sets

I like the wheel because I can feel the pull on the way back up, but have to be careful on how forward I go, otherwise it sorta crunches my lower back trying to get up.

On the bicycle crunches I was paying particular attention to straighten my leg all the way, so my hip flexors got a good workout too. [img]/images/graemlins/laugh.gif[/img]

Wow, this was intense. I tried to keep the pace up the whole time, and with no interruptions, the only delays between sets were me setting up.

Great workout! Now off to another one today. Think I'm going to do my 40 min run. Am sore this a.m.

[russ]

Good to see that you're back on track, Cappy [img]/images/graemlins/smile.gif[/img]

[Chris D]

Where did you get your glucose meter and what's it supposed to do? It sounds kind of interesting. A new toy for me perhaps!

Glad to see your back on the straight and narrow!

chris d.

[cappuccino]

Thanks, Russ. Got to live up to my avatar. [img]/images/graemlins/laugh.gif[/img]

Chris, got the glucose meter at Sam's. You can get one anywhere. Look for the ones where you can get a coupon for the meter. They stick you on the test strips.

It is a fun tool, but not so sure what it's telling me other than I'm sorta low, but zigzag and need carbs. [img]/images/graemlins/laugh.gif[/img]

[cappuccino]

Monday Sep 19th

made this a free-cardio day
too sore from Sat for weights ouie!
Too hot for outdoor run. We had ONE beautiful fall day and then the heatwave is back. What's up with that??

HIIT on bike
5min warm-up
6 30 sec sprints
6 60 sec rests
10min cool down walk on treadmill

need to get some roller time in to work out some of this soreness.

Was fun to be in the gym, albeit a short trip.