Cuts Like a Knife: The De-fatting of K-Court - Page 6 - JP Fitness Forums

K-Court · 03-03-2006, 03:18 PM

I am SO frickin' weak.

But it was orange creme brule. Resistance was futile. It did have some fresh fruit on it. It wasn't ALL bad. Yes it was. It was bad. Weak. Frickin' weak .....

K-Court · 03-05-2006, 08:51 PM

So, today I started the New Rules of Lifting workouts. I'm going to do the Break-in Phase as recommended. I was a little worried about the squats/static lunges in wokrout A however given my hip/quad issue, so I decided to start this off with Workout B. I can't say I didn't feel any pain at all in my leg at times, but if I was very careful about form, it seemed to be fine. I'll talk to the PT tomorrow about the squats for Tuesday. :/

NROL Break-in (Intermediate) - Workout B

Deadlift 2X15 @ 185

Superset 1
Step-ups 2X15 @ 25 (EH)
DB one-arm shoulder press 1X15 @ 35; 1X10 @ 35, 1X5 @ 25 (EH)

Superset 2
Close-grip lat pulldown 2X15 @ 120
Reverse crunches 2X15

I screwed up on the DB on-arm shoulder press. I thought I had a 30 lb DB, when in fact I had a 35. On the second set, I only got 10 reps with the 35 and then finished off the remaining 5 reps in the set with a 25er. I'm sure I could have completed all reps with a 30. D'oh.

K-Court · 03-07-2006, 12:38 AM

CARDIO: 10 minutes on StairMaster. Program 9, level 12. Followed by all my physio exercises for my leg, then some direct ab work. Leg feels somewhat better though it might just be the DOMS in my hammies from the deads yesterday masking the other pain! *rolls eyes* [img]/images/graemlins/laugh.gif[/img]

Jimbo · 03-08-2006, 12:36 PM

Sounds like the hip is mending..GREAT! Keep up the good work bro.

oxymoron · 03-08-2006, 02:57 PM

Hey K-Court - great that the leg is improving - I see you've started NROL - I will follow with interest!

K-Court · 03-11-2006, 03:41 PM

Was away on biz for a few days so the diet sucked big time and the exercise wasn't great. I did manage to get a workout in at the hotel gym on Thursday afternoon. 20 minutes on the Stair Climber. Cross country program. Levels 12 and 14 of 20. Also did some DB bench press, b/w squats, one-armed rows, some ab work, and of course all my physio exercises for the leg.

On that front, some bad news to report. As of last night about 7, my leg is acting up pretty badly again. It had been doing much better and was showing slow but steady improvement but I buggered it up last night something fierce.

I was getting some take-out pizza for the family and as I was taking them off the counter at the pizzaria, I hit the counter edge and all the boxes dropped to the floor! In trying to catch them as they fell, I guess I pulled the muscles in my leg again. So today it feels like it's back to square one. Dayum!! I have a physio appt set for Monday AM so that's good I suppose. I'm really not happy about this though. I am going to get to the gym this afternoon and see what I can get done without any pain. I'm determined that this won't hinder my progress. (Diet's in order today too .... I really have to make up for those few days away!)

oxymoron · 03-12-2006, 06:48 AM

K-court - too bad about the leg. Admire you for admitting - on this site - that you hurt your leg while getting pizza though!

Hope it heals quickly & the physio can help get you back on track...

K-Court · 03-12-2006, 12:31 PM

Yeah, Oxy, I think it was the fitness god's punishment for the poor diet choice! LOL.

The leg feels MUCH better today. I did a lower body w/o yesterday afternoon, took some anti-inflammatories, and bingo I'm feeling pretty good. I hope I'm on the right track. There is clearly NO excuse not to workout. I was worried about the squats in the workout, but kept it light and it felt pretty good. I had some minor pain in the latter reps but nothing too bad. I avoided the split squats as there was definitely pain involved there. I substituted the step-ups from workout B which I can do pain-free.

So here goes:

NROL Break-in (Intermediate) - Workout A

Squat 2X15 @ 135

Superset 1
Step-up 2X15 @ 30
DB Row (2-point with elbow out) 2X15 @ 50

Superset 2
Pushup 2X15
Swiss-Ball Crunch 2X20

Hanging leg raises (full V-up) 3X8 (for the helluvit)

Shoulder feels solid too. Sometimes pushups bother it, but kept form good and it feels fine.

Man is it ever nice not to hurt!

hard_rox · 03-13-2006, 06:10 AM

I was getting some take-out pizza for the family and as I was taking them off the counter at the pizzaria, I hit the counter edge and all the boxes dropped to the floor!

To use a quote someone entered into my training log, "Smooth move, Exlax".

Sorry to hear the hip is still giving you some problems, Rob. Hopefully it'll dissapate this week. It's encouraging that it wasn't aggrevated by the squats.

For some reason I was envisioning you starting a new log for this routine. Do you have some type of separation anxiety with this one?

K-Court · 03-13-2006, 01:17 PM

Someone has the memory of an elephant!

Greg, I'm still in cutting mode so I thought I would keep this log alive until the cutting is done. I'm getting close. I was 178 yesterday. Don't want to go below 175. I think I will be back to adding more calories once I'm done with the break-in program and then it will be time for a new log.

The hip/leg feels pretty good today. It actually feels better for having worked out on Saturday. The PT saw good improvement and I don't have to go back again until next Monday. He cleared me to do squats (with low weights) and split squats (with no weight), so I'm happy about that. (Yeah, I jumped the gun on the squats. Sue me. :P) Just heading back to the gym shortly so we'll see how workout B goes.

K-Court · 03-13-2006, 05:36 PM

Great workout today. Managed to increase some of the weights and leg felt fine. Remembered to do the right number of reps on the reverse crunch. (D'oh!) No pain at all on the step ups or deads. And I even did some b/w split squats in warmup and there was no pain there either. I might just be seeing light at the end of this tunnel!

NROL Break-in (Intermediate) - Workout B (3/13/06)

Deadlift 2X15 @ 195

Superset 1
Step-ups 2X15 @ 30s
DB one-arm shoulder press 2X15 @ 30 (EH)

Superset 2
Close-grip lat pulldown 2X15 @ 120
Reverse crunches 2X20

Mahler · 03-14-2006, 06:26 AM

Rob,
Nice to see you doing New Rules. The Break-In is deceiving and is a lot tougher than it looks on paper. Nice job.

K-Court · 03-14-2006, 03:52 PM

Yes, I'd agree with that John. It's no Iron Manual but it's not an easy ride either.

CARDIO DAY (3/14/06): 20 minutes HIIT on stationary bike: 2 minute warmup at level 4; 12 intervals at 20 sec/60 sec intervals using level 10 and 3 at 140+ rpm and 80 rpm respectively; two minute cooldown at level 3. Followed this up with a bunch of shoulder and leg exercises prescribed by my physio.

Leg feels pretty good. Some pain still but range of motion has improved dramatically.

Jimbo · 03-14-2006, 07:17 PM

That's awesome K. Wish I would heal that fast. Just be careful. All those steroids could just be masking all the pain. :p

K-Court · 03-15-2006, 07:20 PM

NROL Break-in (Intermediate) - Workout A (3/15/06)

Squat 2X15 @ 145

Superset 1
Step-up 2X15 @ 35s
DB Row (2-point with elbow out) 2X15 @ 50

Superset 2
Pushup 2X15
Swiss-Ball Crunch 1X20 @ b/w+10; 1X20 @ b/w+25

Static Lunge 2X10 @ b/w only. Trying to work into these. If I place my back leg further back than vertical, my hip starts to hurt. Luckily, it seems the exercise calls for the back upper leg to be vertical.

My leg is a little sore just now (5 hours after w/o time) and I took a med, but generally I think it is on the mend.

K-Court · 03-16-2006, 05:10 PM

Pretty much the same deal as on Tuesday. Achieving the 12 intervals was a lot tougher today though. Damned full moon has passed, I guess!

CARDIO DAY (3/16/06): 20 minutes HIIT on stationary bike: 2 minute warmup at level 4; 12 intervals at 20 sec/60 sec intervals using level 10 and 3 at 140+ rpm and 80 rpm respectively; two minute cooldown at level 3. Followed this up with a bunch of shoulder and leg exercises prescribed by my physio.

K-Court · 03-17-2006, 03:51 PM

Excellent workout today. Everything felt solid. Increased weights and/or reps. Leg didn't hurt. Life is good.

NROL Break-in (Intermediate) - Workout B (3/17/06)

Deadlift 2X15 @ 205

Superset 1
Step-ups 2X15 @ 40s
DB one-arm shoulder press 2X15 @ 30 (EH)

Superset 2
Close-grip lat pulldown 2X15 @ 130
Reverse crunches 2X25