Well, as we approach the mild weather (20 degrees yesterday) it is time to get rid of all the lard. This week is a tune up (mostly because I ahve been half assing about with a virus the last couple of weeks), and next week will start a carlorie deficient diet.
MONDAY
Target for every thing was 3 x 8, 90 sec (on the stopwatch) rest between sets, and 90 sec rest after bothe parts of the supoerset, no rest between. HYBRID BB Hang Clean/Front Squat/Push Press
2 x 8, 1 x 4 30 kgs /66lbs
HYBRID BB Romanian Deadlift/Bent Over Row
3 x 8 40 kg 88lbs
Superset
Pull ups
1 x 6, 1 x 4, 1 x 3
(after wards did negatives to "make up for the missed ones in reverse order. So last set I missed by 5 so did 5 negs, then 4 negs, then 2 negs)
Swiss ball Incline DB Press
3 X 8 17.5 KG 38.5 kg
comments Felt ok, but was not a particularly inspiring workout. Missing all sets of the pull up . Problems with the rhythm on the BB Hang Clean/Front Squat/Push Press
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Peter
After all, diamonds are a girl's best friend…
That's a nice w/o pete. I haven't done any pull-ups lately but I try to focus on the negative part of all the lifts I can and find that it really inspires a good pump and hopefully growth. Don't worry about the rythm, it's only the first w/o so that will come to you. Good Luck. buster
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My body said "You're supposed to be in the gym asshole"
What diet strategy are you using and what calorie level? Just nosey like that
OK you nosey bugger- workouts are ABA, BAB Mon Wed Fri, martial arts training on Sat. Diet? Calories? What is that LOL. Basically , since I have started I eat what I want 5- 6 times a day but NO crap. That took me down to about 18.5-21.5 on Tanita. But I have hit the wall. I am strtaed a controled diet next Monday, I haven't completely made up my mind on it but it will be probably be maintenance level or slightly below (I like to lose weight slowly and steadily and incorpaorate it as a lifestlye change.) However, I may start it off with a NO carb, then move to carb cycling and then back to a moderate carb diet. Now Carbs are my weakness and I do not think I have the discipline to go low car/moderaet straight off.
but I am still humming and hawing will decide by Saturday as I will have to go buy some steaks to live on for the week!
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Peter
After all, diamonds are a girl's best friend…
If they are your weekness then why set yourself up for a harder challenge?
I am very disiplined in a yes no way. It is easier for me to give something up than to limit it (especially initially). So when I started, I simple stopped all "bad" foods. It has a been about 18 months and I am pretty much with it the same mindset, though I have loosen the rules a bit. In the first year I did not eat any ice cream, chocolate, chips, cake, whatever. So No carbs is better for me initially than limiting them. (by no carbs I won't wory that vitamins have carbs, but I will not eat bread, rice, pasta, drink milk, etc.
Quote:
Originally Posted by BFG
You mention the carb cycling have you thought about weekly calorie cycling as well?:-)
No, I do not want to count calories if possible. Morfe on that later...
Wed Workout.
I got the chance to work late on Wednesday and miss my workout and be free Thursday to go to additional martial arts classes, so I took advantage of it.
Did two classes tonight, kids class (helped with forms, throwing punches, etc) and then an adults class. Then hung out and did some bodyweight exercises with some of the university students (so I do not feel so bad about the trade off. Also, this is the "tune up week). In all I was at the dojo for about 4 1/2 hours so it was good. I also did some grip work with my new toys, the Captains of Crush!
__________________
Peter
After all, diamonds are a girl's best friend…
"Captains of Crush"?
My diet is much like yours pete, with the exception of eating whole wheat breads and pasta and fresh veggies.
Nice w/o for having missed it
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My body said "You're supposed to be in the gym asshole"
I am very disiplined in a yes no way. It is easier for me to give something up than to limit it (especially initially).
I totally understand, Peter -- I'm the same way. It's easier to just swear off junk than to try to limit it, and say it's "in moderation."
Good luck with the new program!
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
"Captains of Crush"?
My diet is much like yours pete, with the exception of eating whole wheat breads and pasta and fresh veggies.
Nice w/o for having missed it
Captains of Crush are handgrippers that are available at the Ironmind website. I have a couple of them, but haven't used them in quite sometime. Be forewarned though, they are NOT your average sporting good store grippers lol.
Target for every thing was 3 x 8, 90 sec (on the stopwatch) rest between sets, and 90 sec rest after superset, no rest during.
HYBRID BB Hang Clean/Front Squat/Push Press
2 x 8, 1 x 7 30 kgs /66lbs up 3 reps •lost balance on 7th coming out of squat, ass to grass on this is tiring!
HYBRID BB Romanian Deadlift/Bent Over Row
3 x 8 40 kg 88lbs same
Superset
Pull ups
1 x 6, 1 x 5, 1 x 4 up 2 reps •still crap!!!
Incline DB Press
3 X 8 20 KG/44lbs up 2.5 kg/5.5lbs •per hand, I was dying on the last rep- really earned that one
ABS in curcuit
Hanging Leg Raise 3 x 10 up 2 reps
Swiss Ball Oblique Crunch 3 x 10 up 2 reps
Swiss Ball Crunch 3 x 10 5 kg/11lbs up 2 reps up 5 kg/11lbs
Bridge 3 x 30 sec same
comments The hybrids are hard. This is day one of a low carb diet:
About 80g of carbs- will get lower tommorow, 2400 kcal
I do not know if it was "mental, but not having any carbs seemed to make the workout NASTY. I was close to barfing at the end! So I guess that means it was a good work out LOL
__________________
Peter
After all, diamonds are a girl's best friend…
Wednesday B.B.Split Squat/Overhead Press 3 x 8 20 kg / 44lbs same
Superset
Reverse Pushup 3 x 12 up 4
Dip 3 x 8 5kg/11lbs up 5kg/11lbs
D.B. Lunge/Hammer Curl 3 X 8 10 kg / 22lbs same
ABS in curcuit
Hanging Leg Raise 3 x 12 up 2 reps
Swiss Ball Oblique Crunch 3 x 12 up 2 reps
Swiss Ball Crunch 3 x 12 10 kg/22lbs up 2 reps up 5 kg/11lbs
Bridge 3 x 45 sec up 15 sec per set
Comments
Split squtas and lunges still kill, will have to make a move in increasing one next workout.
Reverse pushups not especially challenging. At this pace I will have enough uuummpf left next week to add to the dip weight on the superset. I will also raise my feet for the reverse push-ups and see how that feels
__________________
Peter
After all, diamonds are a girl's best friend…
Friday Workout AHYBRID BB Hang Clean/Front Squat/Push Press
3 X 8 30 kgs /66lbs up 1 reps ass to grass on this is tiring!
HYBRID BB Romanian Deadlift/Bent Over Row
3 x 8 45 kg 99lbs up 5 kg/11lbs
Superset
Pull ups
3 X 5 up 1 reps •still crap!!!
Incline DB Press
3 X 8 20 KG/44lbs same•still really fighting this weight
ABS in curcuit
Hanging Leg Raise 3 x 12 same
Swiss Ball Oblique Crunch 3 x 12 same
Swiss Ball Crunch 3 x 10 10 kg/11lbs same
Bridge 3 x 45 sec same
comments The hybrids are hard. Still lame on the first one!
Sat Shorinji Kempo was cancelled :national holiday
__________________
Peter
After all, diamonds are a girl's best friend…
Cutting the Diamond
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