2006 Pack: A Fat Boy's Shallow and Vain Journey - Page 4 - JP Fitness Forums

ninja · 02-15-2006, 08:29 PM

Yup, treadmill. I think I am going to do the bike tomorrow. That's the event I need the most improvement in.

I am definitely improving on the RDLs. It's helped tremendously that I know what the hell I am doing and have the form down now.

oxymoron · 02-15-2006, 09:10 PM

Enjoy FL2..

ninja · 02-17-2006, 03:11 PM

Thanks, I am looking forward to it on Monday.

Thursday February 16

Bike HIIT
5 minutes @ resistance 1
4 rounds: 1 minute @ resistance 11, 2 minutes @ resistance 7
5 minutes @ resistance 1
Kept RPMs at around 100

This was the first time I had jumped on either a real or stationary bike since the triathlon and it showed. I suck when it comes to the bike.

K-Court · 02-17-2006, 04:01 PM

Don't worry, it'll come quickly enough, Nick. Just keep at it. Resistance 11 is pretty tough - is 12 the max?

ninja · 02-18-2006, 01:04 PM

No, 20 is the max. [img]/images/graemlins/frown.gif[/img]

Saturday February 18

Treadmill HIIT
5 minutes @ 3.5
4 rounds: 1 minute @ 10, 2 minutes @ 6.5
5 minutes @ 3.5

Sports time baby

ninja · 02-20-2006, 01:28 PM

Monday February 20

Fat Loss 2 Kickoff

Superset 1
Squats
3x12 @ 195
Wide Grip Row
3x12 @ 135
These were supposed to be front squats, but that is the only exercise that I absolutely despise. I would probably tip over before I got to 12 reps, no matter how light I would go.

Superset 2
Barbell Press
3x12 @ 70
Dynamic Lunge
3x12 @ 22.5 (EH)
Perfect on the weight for these for the first time.

Superset 3
Supine Hip Extension+Leg Curl
3x12
Russian Twists
3x12 @ (+10)

Overall a good workout. Glad to get FL2 going and hopefully get some more gains.

I am doing intervals (either bike or run) 6 times a week now, and I am also starting to throw in preparation for the summer baseball season. I just found a team and am going to be a starter, so I need to get my arm in shape to avoid another tendonitis outbreak.

Buk · 02-20-2006, 01:35 PM

Cool on finding a team for the summer.

I have to suggest that those front squats are at least worth working on. If you can't do much for 12 reps, sub in the back squats, but do some light fronts afterwards. The annoyance will pay off in time. Espically if you ever want to do some olympic lifting.

What about swimming, or is that solid enough that it will be stronger than biking and running for the tri without specific training. Swimming has never been one of my strengths, and it is deturing me from a tri, but I might have to train for one this year.

K-Court · 02-20-2006, 02:01 PM

Your numbers look great, Nick. 195 for a 3X12 on squats is awesome (IMHO). I'm with you on the front squats - I hate 'em too, but I'd agree with Buk, you probably should put them in somewhere.

ninja · 02-20-2006, 04:26 PM

Thanks guys!

Buk, I will do that. I also need to work on my wrist flexibility, so it would be a good time for that.

I was decent on the swimming last year, coming in with a 26. Not by any means studly, but I was ahead of some people. I figure that my other preparations will help some, but I think I can hold off on the swimming until the summer. That way I can work with the swim team at the pool I manage, and really get my ass kicked.

ninja · 02-21-2006, 03:21 PM

Tuesday, February 21

HIIT
5 minute warmup @ 3.5
4 rounds; 1 minute @ 10, 2 minutes @ 6.5
5 minute cooldown @ 3.5

Lots more sweat than normal today, and normal is a lot. I don't know why. Maybe because the air temp was about 30 degrees warmer today?

Mahler · 02-21-2006, 05:56 PM

Nick,
We are now neck and neck on the workouts. I started FL2 on Monday also. Looks like you are doing the three per week program. I have opted for 4 per week. Hang on. Workout B is a fiendish, killer invented by a bastard Scotsman.
I was thoroughly whupped.

By the way. About those front squats. WUUUUUUUUUUSSSSSSSSSSSSSS!

Mahler

ninja · 02-21-2006, 08:49 PM

You bastard!!!

Four workouts a week? Wow, I am impressed.

I was already not looking forward to tomorrow, now I am dreading it.

ninja · 02-22-2006, 01:15 PM

Wednesday February 22

Superset 1
Snatch Grip Deadlifts
3x12 @ 185
T Pushups
3x12
My traps don't like me.

Superset 2
Bulgarian Split Squats with Overhead Press
3x12 @ 20 (EH)
Underhand Grip Lat Pulldown
3x12 @ 165
Balance issues. Got better as the sets went on, but I about fell flat on my face four times. (And the girls waiting for the cardio class were watching me. [img]/images/graemlins/shocked.gif[/img]

Superset 3
Romanian Deadlift/Bent Over Row
3x12 @ 110
Lower Body Russian Twist
3x12
I have decided that I will bring charges against Alwyn for attempted murder when I meet him in Little Rock. This was focking hard.

oxymoron · 02-22-2006, 03:25 PM

LOL - glad to see I wasn't the only one with balance problems on those SS with the press.. I resorted to skulking over to the (quieter) benching area to do these...

oxymoron · 02-22-2006, 03:27 PM

I'll give you my 'proxy' for charges on my behalf as well...

Mahler · 02-22-2006, 03:49 PM

Nick,
Nice numbers on those. The balance issues are major on the Bulgarian Split Squat OH Press.
I did my Snatch grip deads with 205 sukka.
Used 15 pound dumbbells for the T-pushups, but I have done these before.
I did the Bulgarians with 20's like you. Tried 30's on the first set but the damn balance issues were outrageous.
I did chins instead of the pulldowns, but not 12 each set. My arms were killing me be this time.
I did the Romanians with 135, but thought I should have gone lower as by this time my form was suffering.

A tip for the lower body Russian Twists. Instead of just spreading my arms flat on the floor, I held 20 lb dumbbells out to the side. This kept my arms from rising off the floor as I did the twists.

Mahler

diamondpete · 02-22-2006, 06:08 PM

Nick

Good work, the Bulgarian Split Squat OH Press sounds like a killer. Keep up the good work.

Buk · 02-22-2006, 09:10 PM

Nice workout Nick and Mahler. I copied you two today and it was tough! I did the Bulgarian split squat and press as Mahler described it to me: pressing as I decended into the squat and lowering as I rose up out of it. My problem with it was the press, my leg strength was fine for 30 pound dumbbells, but my shoulders couldn't keep up and I actually took a few mini-breaks in the middle of my sets. The Romanian/Row combo was brutal on my forearms. Holding 115 pounds for the length of time that equated the 24 total reps each set just had them fried. I don't think you need to hold dumbbells on the lower body russian twists, tighten your shoulders and core and press the opposite hand down into the ground to prevent your opposite are from rising(This is assuming I did the same exercise as you), but it will add to the work that your core has to do.

This workout had me drenched. I haven't done the 3x12 for 6 exercise kind of workout in a long time. I usually go heavy low reps or a little lighter and less volume, but high reps and racing against the clock. This was a very worthwile middle ground of those two. Awesome work guys! I will likely be stealing from you again [img]/images/graemlins/smirk.gif[/img]