Cuts Like a Knife: The De-fatting of K-Court - Page 7 - JP Fitness Forums

K-Court · 03-22-2006, 11:48 PM

Quote:

Originally Posted by twinsavsvikingsfan

Nice deadlifts. On your lat pulldowns, do you do an over or underhand grip?

Thanks, Jim. They're coming. For the pulldowns, the book said to use the triangle attachment, so that's what I've been doing. It creates a close grip - hands facing toward each other.

BFG · 03-23-2006, 01:33 AM

Quote:

Originally Posted by K-Court

NROL Break-in (Intermediate) - Workout B (3/22/06)

Deadlift 2X15 @ 215 (up 10)

Superset 1
Step-ups 2X15 @ 40s
DB one-arm shoulder press 2X15 @ 35 (EH) (up 5 EH)

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

Solid workout. Tough to keep good form on the deads for all 15. Gotta keep focussed. Part of the problem is with my bum leg, I can't get as deep as I'd like in the starting position. But I got 'em done all the same and kept the back flat. Felt serious burn on the last 5 reps of the second set of reverse crunches. Ouch.

too right darn solid thats alot of weight for a lot of reps

Mahler · 03-23-2006, 09:02 AM

Quote:

Originally Posted by K-Court

NROL Break-in (Intermediate) - Workout B (3/22/06)

Deadlift 2X15 @ 215 (up 10)

Superset 1
Step-ups 2X15 @ 40s
DB one-arm shoulder press 2X15 @ 35 (EH) (up 5 EH)

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

Solid workout. Tough to keep good form on the deads for all 15. Gotta keep focussed. Part of the problem is with my bum leg, I can't get as deep as I'd like in the starting position. But I got 'em done all the same and kept the back flat. Felt serious burn on the last 5 reps of the second set of reverse crunches. Ouch.

Good workout, Rob. You know I like to see it when those deadlifts go up in weight. Nice job.

K-Court · 03-23-2006, 10:25 AM

Thanks, John. I'm not sure I would have kept upping the weight but for seeing your log in this phase and noting you got to 235!! Can't let the deadlift king stay too far ahead of me! LOL.

K-Court · 03-23-2006, 06:26 PM

CARDIO DAY (3/23/06): 17 minutes StairMaster. 2 minute warmup at 60 rpm. 5 intervals HIIT at 45 secs/135 secs at 150 rpm and 60 rpm respectively. 3 minute cooldown on stationary bike.

ninja · 03-23-2006, 07:11 PM

We need a music/annoying person report.

K-Court · 03-23-2006, 11:59 PM

Nick, my downtown gym is pretty damned boring. The music is in the background - some pop radio station - and there are two different TVs on. I usually just turn up my iPod and zone out.

My only annoying person story relates to the old guy that's there every day at the same time and for the last number of years does EXACTLY the same routine every day. He starts out by riding the recumbent bike at a leisurely pace for probably 20 minutes or so. Then he goes into the change room and gets his lifting gloves out of his locker. Then he wanders back into the gym and does three exercises: (1) DB curls using 20s ... where he doesn't unlock his elbows, so his arms just swing back and forth; (2) lat pulldowns (never changes the weight); and (3) crunches with the most minimal range of motion possible, using one of those crunching devices. Into the showers, and that's it. Day after day after day after day after ..... I don't know why this irritates me so much, but it does. It just seems so futile. Oh, and he always changes the TV to the golf channel.

ninja · 03-24-2006, 12:06 AM

Golf, Eh? I didn't think the grass turned green in Canadia.

That would annoy me too. I would want to smack him.

K-Court · 03-24-2006, 01:31 AM

Where I live the grass is ALWAYS green, Nick. From all the frickin' rain!!

BFG · 03-24-2006, 01:34 AM

and they say Englands wet!!!! Didnt do nothing but rain when I was in Canada! Mind you you live on the perty side of the country!

Lost Dog · 03-24-2006, 02:14 AM

I've always wanted to go to BC. Someday... Sunset Magazine always makes it look so great. Gotta make sure.

Lost Dog · 03-24-2006, 02:15 AM

I saw an old guy bobbin' his head to that "humps" song. That was cool.

hard_rox · 03-24-2006, 07:56 AM

Rob, maybe you could anonymously leave workout routines or articles promoting variety near his bike or next to his locker. Maybe he'd get the hint. You might have to draw a picture of a golf club on the top of the page to get his attention, though.

Mahler · 03-24-2006, 08:50 AM

There you have it. Watching golf is like watching paint dry. He is probably brain dead.

oxymoron · 03-24-2006, 09:56 AM

There are a few of those types at the rec center where I work out as well - I don't think any amount on hinting would make any difference! It is a puzzle - why bother going to all the effort?

BC is awesome - we are halfway to the coast from Calgary to visit Vancouver Island right now.. Thanks Ralph (vacation funded by Ralph-bucks...) We don't even care about the rain, we are THAT desperate for 'green'!

K-Court · 03-24-2006, 12:00 PM

Well, that's good. Forecast doesn't look too good for the Island over the next few days. It's warm though - weather patterns are from the southwest.

http://www.weatheroffice.ec.gc.ca/ci..._metric_e.html

Have a great trip with the family, Dan. Hope you have a super time out here on the west coast!

K-Court · 03-24-2006, 05:45 PM

NROL Break-in (Intermediate) - Workout A (3/24/06)

Squat 2X15 @ 135 (less 10)

Superset 1
Split Squat 2X15 @ 15s (up 30 from b/w only)
DB Row (2-point with elbow out) 2X15 @ 55

Superset 2
Pushup 2X20
Swiss-Ball Crunch 2X20 @ b/w+35 (up 10)

Hanging Leg Raises (full V) 3X8 (... for fun .... :p)

As much as I hated to do so, I dropped the squat back 10 this w/o since my leg was very sore after my last workout A and it was a little sore going into the workout today. I did manage to up the split squat to make up for it - we'll see if that was a smart move in a few hours.

Adding the 10 to the crunch was no problem ... will go up to a 45 plate next time.