Cappy's TT#4 : Lean Power - Page 9 - JP Fitness Forums

cappuccino · 12-04-2005, 07:03 PM

I'm baaack. [img]/images/graemlins/laugh.gif[/img]

Mary a bulgarian split squat is when you put your back leg on a bench and do the lunge movement. I think erx.net has a pic or video

went to New Orleans for the weekend. Wow. Some areas are ok, but most are just wiped out. And my friends kept telling me how much BETTER it looks now. We went to go see one of my friends house in the Lakeview area that was underwater from one of the levee breaches. Navigating through the streets was a challenge. One street we couldn't go down because a house was blocking the road.

fri helped a friend move heavy boxes out of her office (up and down a couple of flights of stairs)

sat we went for a 4.5 mile walk in Audobon park, and I stopped twice for a couple of pull-ups and push-ups on the exercise stations. Also had to run to catch back up with them. Was pleased that I got two pull-ups then a chin-up. Did a couple more chins after some push-ups and then some bw squats. On the way back around I did two more chin-ups. Running still not right on my ankle. Guess I'm subject to more bike hiit for a while.

ate like crap today on the drive back...looking forward to my day back in the gym. Missed my deadlifts last week. [img]/images/graemlins/frown.gif[/img]

Marykaa · 12-04-2005, 07:19 PM

CAPPY.. ok.. exrx.net does not have Bulgarian split squats but calls the same movement you discribe as Single legged split squats so my mystery is resolved.
thanks.

Quote:

and I stopped twice for a couple of pull-ups and push-ups on the exercise stations. Also had to run to catch back up with them. Was pleased that I got two pull-ups then a chin-up. Did a couple more chins after some push-ups and then some bw squats. On the way back around I did two more chin-ups.

good going on those!

and I guess I'll just wish you good deadlifts this week.

Take care.

Craig · 12-04-2005, 07:23 PM

2 consecutive pullups?

cappuccino · 12-04-2005, 07:31 PM

Yeah, 2 in a row. I did one, stopped a sec and then did one immediately after and then a chin-up. Not a dead hang consecutive.

The bar was also at the perfect grip height (straight elbows but feet flat on ground). The other bar I would've had to jump up to reach. I have to get on my tippee toes to reach JP's bar. I think the extra height makes a difference, but I don't exactly know why, cause it's only an inch or two at most.

These are fun exercises to do in public [img]/images/graemlins/laugh.gif[/img]

Iceztiq · 12-06-2005, 09:20 AM

I guess the perfect height bar allowed u to adjust your grips, making u feel more comfortable to do the pullups. When u had to jump or tip-toe just to grab the bar, it already made your grips uncomfortable to pull yourself. That's just my unscientific logic [img]/images/graemlins/laugh.gif[/img] .

cappuccino · 12-07-2005, 08:11 AM

That makes sense, Ice. I also thought it was about bending my elbows from that angle.

I had a great workout yesterday but the site crashed before I could post...it was the deadlift day

Got my new program....woohoo, it looks like lots of fun too! Can't wait to start it

Marykaa · 12-07-2005, 10:14 AM

CAPPY What program is it? What's it like?

(sorry if I'm making you repeat something)

cappuccino · 12-08-2005, 10:37 PM

Mary, Craig Ballantyne (turbulence training) has been designing my programs...I'm on #5 now. [img]/images/graemlins/smile.gif[/img]

You should look in to some of his stuff if you're still looking for a new program.

Well it's catch-up time for me...I PROMISE I haven't been slacking. [img]/images/graemlins/smile.gif[/img]

Tues Dec 6th
workout 3

general + specific warm-up

rack deadlifts: 135x8,135x8, 135x10
1 arm alternating DB bench press: 35x8x3 sets

rack deadlifts were about knee height, so I think the weight was a bit easier than the last time...I should take better notes so I remember from workout to workout. ANYWAY...wow, did these get my butt, legs, and shoulders/traps. [img]/images/graemlins/smile.gif[/img] I think deadlifts are my fav now [img]/images/graemlins/smile.gif[/img]

bulgarian split squat:20lbx8x3 sets
SB curl-ups: 15x3sets

squats went well, and are killer. Fell once when my not so great ankle was the anchor.

underhand seated rows: 80x10;85x10;85x10
Cable lat raises: 2.5lbs

3 sets of 10

great workout. [img]/images/graemlins/smile.gif[/img]

Wed Dec 7th

intervals on bike

5min warm-up
5 2 min work
5 2 min rests
5 min walk on treadmill

wowee, these 2min intervals were TOUGH...not to mention that my legs were already sore from tuesday. Pushing resistance on a bike with sore legs is pure torture. [img]/images/graemlins/smile.gif[/img]

cappuccino · 12-08-2005, 10:42 PM

Thurs Dec 8th

general warm-up

bw circuit
3 rounds of:
1 chin-up (only got 3/4 on #2 and 3 [img]/images/graemlins/mad.gif[/img] )
reverse lunge x 12
legs up cross crunch x 30
diagonal lunge x 12 (did 15 by mistake on last set)
push-ups with one leg up x 15
1 leg ball curl x 15

total time 17:07

Perfect workout for being in a hurry. Did a little stretching at the end and was still recovering on the way out the door. Kept thinking I should use light weights on the lunges, but the push-up then ball curl combo really get me worked up...then it's time for a chin-up.

So I have been hitting the gym these past three days...just been really beat when I got home (and wine tasting last night didn't help [img]/images/graemlins/tongue.gif[/img] )

galya · 12-09-2005, 05:57 AM

Hey Cappy, just dropping in to say Hi!
Good job on the Bg squats. I love them. Recently I have started doing Bg deadlifts and OMG, are they a killer.
I have just started visiting the training logs, so I will be reading back into yours. I loved the progress pictures you posted a while back. Keep up the good work.
Galya

cappuccino · 12-09-2005, 09:36 PM

Hey Gayla! I've peeked in to your log and will definately be keeping up with it. So glad you've started one.

Hey, do you call Bulgarian squats bulgarian squats or just squats? [img]/images/graemlins/tongue.gif[/img]

Fri Dec 9th

free cardio day

was going to do the crossfit workout (today's I think) where you run 100 meters, do 50 push-ups.... but I ended up going to kick boxing class. I was the only one in the class...and it kicked my box. [img]/images/graemlins/tongue.gif[/img]

We did lots of jumping(jacks, rope, squats, jog in place, knee ups, butt kicks, side jumps, etc)...and my ankles were ok, but my right side is already more sore than my left, so I bet I was using my right (good) leg more compensating. Also did push-ups, lots of ab work, and some jump squats, and of course punching and kicking (which I suck at)

It was a fun change of pace...and I wasn't used to the 60 min class...I'll sleep well tonight. [img]/images/graemlins/smile.gif[/img]

kuri · 12-09-2005, 10:12 PM

Nice work there Cappy and congrats on your progress, particularly with DLs and the dreaded pullup!

btw, check out tomorrow's (Sat.) crossfit workout. 1 pullup the 1st minute, 2 the 2nd and on & on

Iceztiq · 12-10-2005, 12:51 AM

Quote:

Originally posted by cappuccino:
[qb] Mary, Craig Ballantyne (turbulence training) has been designing my programs...I'm on #5 now. [img]/images/graemlins/smile.gif[/img]

You should look in to some of his stuff if you're still looking for a new program.
[/qb]

yeah, i agree. Craig's stuff is fun. I'm always tempted to do it. The thing is, i can't do supersets in a crowded gym (it's VERY VERY crowded), let alone trisets or more. The equipment i'm using will be taken if i left it more than 10 seconds [img]/images/graemlins/laugh.gif[/img] . I just wonder if i can do all his exercises as straight sets, but how long should i rest between sets? That's the only thing that's preventing me from doing his workout. I did his 'The Big Idea' workout that he wrote for MF last year, & it was hard to do in the gym. I ended up messing up with my timing [img]/images/graemlins/laugh.gif[/img] .

I'm also doing the BW circuit that Craig wrote on the latest MF to replace interval. Man, i've never known a BW exercise can be that hard. But i'm loving it over interval training [img]/images/graemlins/laugh.gif[/img] .

Marykaa · 12-10-2005, 01:12 AM

CAPPY thanks for the TT info.. I'll look into it some day but for now I started another program designed for me by my (not personal) trainer. She'll be getting me into higher weights.. (I want to try.. ) so lower reps.. but is going down a step at a time.. so that my tendons get used to it.. since june I did 15s / 20s / 15s and now for a few weeks I'm in 10s.

I see you're working as hard as ever with that Kick Boxing .. my aches and pains don't let me do too many crazy things.. I'll have fun by just reading you [img]/images/graemlins/smile.gif[/img]

TrainingGirl · 12-10-2005, 09:18 AM

OH no...the only one in class...no slacking allowed! I love kickboxing. Glad you had fun [img]/images/graemlins/smile.gif[/img]

cappuccino · 12-10-2005, 10:35 PM

TG, I was reluctant to take the class so I told her to push me...and she did. It was fun...I need to learn to punch and kick, though.

Kuri- I saw that workout and am looking forward to checking out you guy's logs...that has to be a mental battle.

Ice-know what you mean about a crowded gym...I'm pretty spoiled at JP's. Only occasionaly do I have to modify my routine because someone else is using the equipment.

Mary-good luck with your lower reps...just listen to your aches and pains. Will be expecting to see 5-8 soon too. [img]/images/graemlins/smile.gif[/img]

cappuccino · 12-10-2005, 10:39 PM

Sat Dec 10th

workout 1
(anybody notice I've done this week all backwards? [img]/images/graemlins/tongue.gif[/img] )

general + specific warm-up

bench press:80x5x3sets
inverted rows: 10,10,8 (some were in mini sets)

BB RDL: 115x8;120x8;120x8 (moved up a wee bit on these)
Cable ab crunch: 70lbs x 10 x 3 sets

SB jacknif rotation:8each side x 3 sets
side planks: 5each side x 8 secs

This marks the end of this program!! Starting #5 on Monday...and will enjoy a rest day tomorrow. This is day #5 straight in a row.

That's a record for me for the past few months!

My right calf is really really sore from yesterday. Ankle is tight, but good. Time to get back on the foam roller.

russ · 12-11-2005, 04:24 PM

What does the next program have in store, Cappy?