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

cappuccino · 08-25-2005, 10:00 PM

Welcome to my new log!

Changing things up again, so I figured it was time for a new log. And it's time for me to get back into the serious swing of things. Work's leveling out, it's still 100degrees outside, but it won't be for much longer.

I'm going to be doing a few more 5ks, now that it's back in season. My goal is a 22 min 5k...we'll see. [img]/images/graemlins/laugh.gif[/img]

Also have a couple lbs I found that I want to lose again. Which will probably require me to stay away from my bag of bittersweet chocolate chips--or maybe not [img]/images/graemlins/wink.gif[/img] I might just use it as a reason to work a wee bit harder.

Soo I'm baaack from my rest week!

cappuccino · 08-25-2005, 10:19 PM

Thursday August 25th

I've technically been resting for a week now, so my workouts will be based on a thurs-wed week instead of the standard one. I can also tell that my energy levels are back up. Guess I spent a week filling up my glycogen stores. [img]/images/graemlins/laugh.gif[/img]

general warm-up: Even this is different!

Bench Press: [warm-up: barx8; 55x8] 65x8; 75x6;75x6
DB Split Squat with Front Foot Elevated: 30x8;35x8;35x8

Feeling out the weight on the BP, so was way too low on the first set. If I had a spot I probably could've done a bit more weight on the second two. Considered asking someone but no one handy that I knew. [img]/images/graemlins/blush.gif[/img]

DB Splits Squats were killer, but good. Rested a sec between legs with the 35's.

GHR 4sec lowering : 6,6,6
1arm alternating low incline DB Press:25x8;30x8;30x8

GHR raises are fun. The last set I probably didn't make it to a 4 count on the way down, so I tried to do an extra one or two. Got to work on not giving as much as a push on the way back up too.

alternating presses are tough cause I'm holding the weight up much longer. This weight was about right, especially by the third set, but looking back now I probably could've done 35's.

Good Morning: 65x10;85x10;85x10
Rear Delts: 10(cable)x10;12DB x10;15x10

Wasn't sure on the GMs since this was the 3rd superset and it was for 10 reps. Apparently a bit too easy. The 85's were ok, but probably could have been heavier as well.

A little awkward on the cable rear delts, then someone took over the cable, so I finished off with DBs. got to check out a pic on these. Just didn't feel right the way I imagined on cable. Was suprised at the 15's not being all that heavy compared to the last time I did them, eons ago.

Ab Wheel:3x12
Bicycle Crunch: 3x40

I've never done the ab wheel, but heard it's tough. Wow, I can't go down all that far...coming back up seems to want to crunch my back. But I found a good stopping point and felt it really well in my abs. We'll see how much lower I get later.

bicycle crunches--fun.

So don't you notice already how everything is spelled out for me. Not many pick and choose options here. [img]/images/graemlins/laugh.gif[/img] Structure is good for me and makes it harder to blow off if it's not optional.

Soo, Yeah! Fun to be back in the gym! Will see how I feel tomorrow.

ninja · 08-25-2005, 10:50 PM

Another new log. Is this log #3?

TrainingGirl · 08-25-2005, 11:00 PM

Your workout looks fun! I'll be with ya' on Monday..woohoo..can't wait [img]/images/graemlins/smile.gif[/img]

cappuccino · 08-25-2005, 11:01 PM

Cool TG, I can't wait to read all about it.

So you've been cleared for full body workouts?

Yep Ninja. You're on #2, now, right?

Is there a limit? [img]/images/graemlins/wink.gif[/img]

ninja · 08-25-2005, 11:04 PM

Not that I know of. [img]/images/graemlins/tongue.gif[/img]

I want 20 before I get done here [img]/images/graemlins/laugh.gif[/img]

TrainingGirl · 08-25-2005, 11:17 PM

Yep Cap...cleared for full body. Taking it slow to start then we'll see how I progress.

08-25-2005, 11:53 PM

Wow, Cappy congrats on your 3rd log...before you know it you'll be on your 10th. Anyway good luck with your new program! [img]/images/graemlins/smile.gif[/img] I guess I'm goign to have to pick it up again soon...

PS. I thought this thread/log needed a little more cowbell.

cappuccino · 08-26-2005, 08:27 AM

Why thanks, Keith. It's such an accomplishment to start a new log. Much more impressive than using the same old one. [img]/images/graemlins/wink.gif[/img]

I am excited cause these 12 weeks will be different.

Yes, get started again. You, me, and TG, will be around the same place!

ssp writing is invisible, I see. [img]/images/graemlins/wink.gif[/img]

Iceztiq · 08-26-2005, 12:52 PM

Is this a new phase again? Wow.. 40 bycicle crunch.. amazing..

russ · 08-26-2005, 06:12 PM

Looks like a fun and interesting new workout. You'll have to post some pics when you're done. [img]/images/graemlins/smile.gif[/img]

Your logs seem to be very popular---this one should hit 500 replies in no time [img]/images/graemlins/tongue.gif[/img]

cappuccino · 08-26-2005, 10:12 PM

Yep Ice, new workout.

And yep Russ, it's fun and should fill up this log with replies at least 6 times a week for the next 12 weeks. [img]/images/graemlins/laugh.gif[/img]

Fri Aug 26th

5 2min intervals with 2 min rests

5min warm-up
1 - 489.4m
2 - 411.4m
3 - 409.9m
4 - 376.7m
5 - 393.1m

5min cool down

that's 5x4 [img]/images/graemlins/laugh.gif[/img]

Well I remember how these longer intervals really wipe me out. The 30sec ones are hard, but they only last 30secs.

Am a little sore from yesterday, back and shoulders mainly, but my quads are tight too. I discovered just how much when I was loosening them up on the foam roller before my run.

Tomorrow is power day. [img]/images/graemlins/laugh.gif[/img]

cappuccino · 08-28-2005, 09:45 AM

Sat Aug 26th

Explosive day

general + specific warm-up

Vertical jump: 3x5 (I actually did a few more practicing)

aka great landing, 2inches off the ground, but oh baby, that's changing soon. [img]/images/graemlins/laugh.gif[/img] See video

watch me jump

1-leg squat:bwx6, 5x6; 6x6
Pull up:1,1,.5

Since my goal is to be explosive on the way up, I hesitated to hold DB. Now if my goal was explosive on the way down, I probably should've held 70lb ones. [img]/images/graemlins/laugh.gif[/img]

Was pleased with the 2.5 pull-ups.

Wide row: 80x8x3sets
1leg calf raise: 3x10; BW then 15lb DB

On the rows I'm focusing on squeezing my shoulder blades, so a little less weight than normal..but by the 6th or so I'm having trouble getting all the way to my chest, so it might be a good weight.

Calf raises were strange setting up since I hadn't done them in a while. Just had to get my groove going. (which arm to hold, what to hold on to [img]/images/graemlins/tongue.gif[/img] )

1leg hip extension + 1leg ball curl: 2x8
Side plank star: 2x20 secs
1 leg ball jacknife: 2x8

the hip/ball set is pretty fun, and effective

Side plank stars were kinda fun. When I first looked at the sheet I was wondering how many I was supposed to do. After the first, I realized 1 was enough. [img]/images/graemlins/tongue.gif[/img]

1leg ball jacknife - wow these are tough. Not sure where to put the spare leg, and it's harder to control the ball, but I can feel'em working.

Fun fun fun day. Pretty intense the whole workout and fun cause I get to jump around a bit.

Don't know if any of you are watching Katrina, or are affected by it, but OMG, this is a doozy. Category 5. I lived in Narlins for a few years and have friends and co-workers there, who are evacuating. Then we have the work issue on restoring. I just can't imagine what will become of the city.

Buk · 08-28-2005, 11:08 AM

Looks like a fun workout! I like your log because there is a lot of veriety in exercises, and we can tell the effort and intensity that you are putting out.

Keep up the great work.

Kaiser · 08-28-2005, 02:28 PM

Congrats on your new log and hopefully you'll have the same success in this phase as you have in the past ones.

cappuccino · 08-29-2005, 09:31 PM

Thanks Buk and Kaiser.

I like the variety too. [img]/images/graemlins/smile.gif[/img]

On the sucesses, I'm seeing how consistency is key, just like Craig mentioned in one of his latest newsletters. I can tell when I've slacked..

Monday aug 29th

Only seeing the beginning of Katrina day

workout: bodyweight circuit

general warm-up
(Craig - I assume I do the regular warm-up for this day too)

3 sets of the following circuit with no rest:
Prisoner squats x 15
inverted rows x 8
Bulgarian split squats x 15
alternating MB push-ups x 16
legs up crunch x 20
1 leg ball curls x 10

wowee, this was one tough BW circuit. Many of these exercises I've never done before.

HELOOO Bulgarian split squats.

I think I get these really hard in my hip flexors where I apparently am crooked and tight.

Inverted rows were hard too. Towards the last set I moved my feet closer so I could get up all the reps.

fun fun fun workout. That's the three for this phase

We had pizza brought in today for the evacuated workers in our department...I stayed away until dinner time just before my workout. Not the best pre-workout belly filler. Pizza was good though, veggie and not greasy. Although more carbs than I needed. Still probably evened out since I forgot my fruit for lunch.

Jimbo · 08-30-2005, 01:47 PM

I haven't gotten the hang of those Bulgarian Split Squats either...they always feel awkward.

I guess I'm crooked too. [img]/images/graemlins/wink.gif[/img] But that matches my hair. Those dreaded curls can't do nuthin with em. [img]/images/graemlins/mad.gif[/img]

There. I feel better.

Keep up the good work Cappy.

cappuccino · 08-30-2005, 10:21 PM

Nothing like crooked and curly, Jimbo [img]/images/graemlins/laugh.gif[/img] . Next time I see you there we can see who can do the most without falling. [img]/images/graemlins/laugh.gif[/img]

Tuesday Aug 30
free cardio day

hiit on bike

5min warm-up

6 (or was it 7? I lost count) 30 sec sprints
6 60 sec rests

10 min walk on treadmill (5@4.2 5@3.5)

TrainingGirl · 08-30-2005, 10:50 PM

Workouts look good Christine. You were right..lots of variety!