The adventure begins... - Page 2 - JP Fitness Forums

kjcreigh · 05-03-2006, 10:19 AM

Buk--Thanks for the positive encouragement. I climb pretty regularly (2-3 times per week) and I'm actually heading down to KY (red river gorge...for your climbers) tomorrow for a 5 day climbing extravaganze. Pretty pumped. I don't run very often (lately, almost none) but climbing is a pretty intense cardio workout when you do a lot of it, so I get that and I play lacrosse semi-often. Over summer I usually run every other day (HIIT and steady) just for the hell of it.

Mahler--thanks. But if you want to discuss progress, look at your log

. I just hope to still be at it when I'm your age.

Ok, so today's workout. It was pretty good. Still on TBT (3 more weeks, but I'm missing a week due to climbing so I'm going to repeat this week when I get back) and today was a 2x8 straight set day. 60 seconds between sets.

Bench: 2x8x205

BO BB Rows: 2x8x160 (s.o.w.e.a.k.)

Cleans: 2x8x135

DLs: 2x8x225 (I was dead tired after the cleans)

Hanging Leg Raises: 8xBW and 12xBW (is there any way to make these things harder? We only have 10lb DBs and above, so I don't see that happening)

Rear Lateral Raises (Cable): 2x8x30 (each arm)

I wont be around for a few days so if anyone actually checks this regularly, it wont be updated untill at least a week from now. Hope you all have a good week and weekend, be safe, talk to you soon.
-KJ

Buk · 05-03-2006, 10:08 PM

Your rows aren't necessarily weak, but they do lag your bench by quite a bit, and that is a little surprising for someone who climbs a lot and has such impressive pull-up numbers. Maybe try replacing the hanging leg raises with knees-to-elbows. Hang from a pull-up bar, and bend at the waist pulling your knees up to touch your elbows, then lower back to a full hang.

That sounds like an awesome trip, going to the red river gorge for a week of climbing. I hope you get some good pictures of your fun to share with us.

kuri · 05-04-2006, 12:07 AM

Your right Buk, those are impressive numbers.

Knees to elbows are fun, and you can also try straight leg raises but maek 'em harder by touching your toes to the bar. L-pullups are another good one, and you'd be killing 2 birds.

Good log here. I'm looking forward to the climbing pics.

kjcreigh · 05-10-2006, 03:37 PM

Hey hey hey,
I'm back from my...relaxing (?) vacation in Slade, KY. The red river gorge (climbers paradise) was nice and dry, with 4 days of sun and one day of light rain, but we found some slabs to climb that were overhanging enough that they stayed dry. My friend and I had been mostly 5.9-10a climbers (I've only been climbing for 5 months...indoors I climb 11s or so, but outside the fear of dying is much larger haha) but we red-pointed (ascended first try) an 5.11 or two. It was quite a thrill.

Anyways, my diet was obviously slacking for the past few days down there with breakfast every morning at the diner and the rest of the meals cooked on our camping stove, but I feel and look like I've lost a few pounds. I'll let ya'll know for sure tomorrow morning. And I have a bunch of pictures from the trip and I'd like to put them up here, but I need to know how to put them directly in the log and not like the pictures of me I have above that are linked. Any help is appreciated and I'll put some up once I get some advice.
-KJ

Mahler · 05-10-2006, 06:42 PM

Welcome back. Damn, that sounds like an awesome trip. I look forward to the pics.

Buk · 05-11-2006, 07:21 AM

Glad that you had a good time and good weather on your trip. There is no need to worry about diet too much on a climbing vacation.

As for the images, upload them to somewhere like imageshack then use the forum feature "Insert Image" - the Icon looks like a picture of some mountains and a sun/moon. You can resize the images before you upload them or, if you use imageshack, it has an option to resize on upload. I suggest downsizing them to 640x480 or so. You can create a post in "Off Topic" or "Outdoor Fun" to test posting the pictures to make sure you get it right before dirtying up your log if you want. Plus there are probably some people that hang out in the "Outdoor Fun" that would love to see them and hear about your trip.

kjcreigh · 05-12-2006, 10:22 AM

Pictures are up. It took me a while because I had to re-adjust them for the site to even consider them (lower the kb below 2000 to 1000) but they are up. I posted them over in the outdoor fun forum but here is a link to go check them out CHECK IT OUT!!! Enjoy and starting monday my log will be back up and running since I will be too.
-Kevin

ebarbaric · 05-12-2006, 10:32 AM

Those pics look amazing! Have you been outdoor climbing for a long time?

kjcreigh · 05-13-2006, 12:12 PM

Quote:

Originally Posted by ebarbaric

Those pics look amazing! Have you been outdoor climbing for a long time?

Thanks, it was amazing. And no, I haven't been climbing for long at all. I started lead climbing in a gym back in January and that is my second trip outside. I'm pretty happy with my progress. In my first outdoor trip (March) I was climbing 5.7s and 8s (for you climbers) and my second trip out there (last week) my partner and I were climbing 5.10s mostly. I think it's really just in the head...knowing you'll be just fine if you eat it basically. If anyone is a climber and lives near chicago, hit me up...
-Kevin

kjcreigh · 05-15-2006, 10:50 AM

Ok, so today I got back on the horse and hit the weights (after spending 156 dollars for a summer pass to Bally's). I repeated week 5 of TBT since I took about 9 days off, so this week plus three more then I'm on to NROL. Pretty excited. Workout went as follows: 2x18 straight sets, 120 seconds between each set.

Incline BB Bench: 2x18x115
Chin ups: 1x14 and 1x10 (see comments below)
Full squat: 2x18x135
RDL: 2x18x140
Swiss ball leg curls: 2x18xbw?
Rear lateral raises: 2x16x15 (each hand)

So my chin ups felt really off today. My body was swinging all over the place and my arms seemed really drained. Not sure what was happening, but I will get it down tomorrow or the next day I'm sure. Thanks for checking in on me.
-Kevin

kjcreigh · 05-17-2006, 01:58 PM

Another day in the gym, this time it proved to be a pretty good one. I will start by saying I have been hearing the latest rave about foam rolling on this site and I discovered some foam rollers in my gym today so I had looked up some "exercises" to do and I did them both before and after working out. I almost cried when I did my IT band. Other than that, I only had a spot or two on my lower back and one on my hamstring that needed working out. I'm on week 5 of TBT, 2x8, straight sets.

Bench: 2x8x205
BO BB Rows: 2x8x155
Cleans: 1x8x135 and 1x7x135 (think I just cranked through them too fast the second set)
DL: 2x8x235
Hanging leg raises: 8xBW and 10xBW (I took Buk's suggestion and did these knees to elbows..it made them more difficult and I had a lot of staring going on...not sure if they were jealous because I could do that or wondering what I was doing, hmmmm.)
Rear Lateral Raises: 2x8x20(each arm)

On another note, I've been doing about 12 minutes of HIIT on my off days since I've been home. It's about 1.5 miles or so and what I do is a little bit of my own version of HIIT. I don't time my intervals but I jog for a distance of 3 lamp poles (about 75 yards) and sprint for 2 (about 50) and keep doing that until I get back to my house. Not the same as running for 30 walking for 60 or whatever but good enough for me.
Thanks for checking in.
-Kevin

kjcreigh · 05-19-2006, 10:25 AM

So I have just returned from the gym and realized I was out of milk so I had to make a protein shake with water. Tasted like piss (at least what I think piss might taste like), but alas, I survived. Workout today was 2x12 straigth sets with 90 seconds between each set.

Pullups: 2x12xBW--These felt solid, more so than my chin ups I crapped out on the other day.
Dips: 2x12xBW+40
Step-ups: 2x12x60 (2 30lb dbs)
Front Squat: 2x12x105
Tricep Extension: 2x12x80
Back extensions: 2x12xBW+25

Overall, felt like a pretty solid workout. Next week is the same as this one, just everything supersetted. After that, 2 more weeks then I'm hopping into Fat Loss I of NROL. Wish me luck (or don't, I don't need it:p ).
-Kevin

kjcreigh · 05-22-2006, 10:42 AM

Felt a need for a change of pace since it is summer for me and I have a good deal of downtime. I bought NROL recently and was waiting to finish TBT, but I wanted to do something 4 days/week and I figured NROL allows that so I decided to drop out of TBT and hop into NROL Fat-Loss I. It's very intense and I think tomorrow the deadlifts will make my eyes burst, but hey, I enjoy it. Looking for some good results...maybe lose my last few pounds of fat so the abs become visible

.

Todays workout was Fat-Loss I A. 75 seconds between each set.

Straight Set:
Squat: 3x15x135
Seated Cable Rows: 3x15x120
I know these are supposed to be done together but it's not that realistic in my gym. The cage is in the free weights and the cable row is elsewhere. But hey, I'm just making it harder on myself

Superset:
Supine Hip Extension: 3x15 These seemed pretty easy...can you add weight somehow?
DB Push-Presses: 3x15x60 (30 each hand)

Superset:
Swiss Ball Crunch: 3x15x10 (weight held over head)
Rotational Lunges: 3x15x50 (BB on shoulder)

I feel good right now and hopefully will see some good results from this program. ::crosses fingers::
-Kevin

kjcreigh · 05-24-2006, 10:55 PM

Second day of FL-I yesterday (I didn't have time to post it) and it was pretty good. I went to Chicago today and walked around a ton and I have a feeling I will be sore tomorrow after monday and tuesday lifting and walking all over Chicago today. Anywho, workout was as follows (the numbers might be a little off but I'll try to remember).

Superset 75 seconds between each set:
DL: 3x15x185
Incline DB Bench: 3x15x40 (each hand)

Superset 75 seconds between each set:
Bulgarian Split Squat: 3x15(e)x25(each hand) (I can call these ass kickers)
Wide-grip Lat Pulldown: 3x15x120

Superset 75 seconds between each set:
RDL: 3x15x145
Funny Ab Exercise (forgot the name): 3x15xBW

Fun times.
-Kevin

Buk · 05-25-2006, 05:13 AM

Those 15 reps sets are tough, espically for each leg on Bulgarian split squats - ass kickers indeed. I hope you enjoyed Chicago, the walking can be viewed as active recovery. It probably did more good than anything.

kjcreigh · 05-25-2006, 01:25 PM

Third day of FL1. This one was workout A and it kicked my ass today even harder than last time. Oh well. Workout was as follows:

Superset 75 seconds between each set:
Squat: 3x15x145
Seated Cable Row: 3x15x120

Superset 75 seconds between each set:
Supine Hip Extension: 3x15xBW (again, pretty easy...)
DB Push Presses: 3x15x70 (35 each hand)

Superset 75 seconds between each set:
Rotational Lunge: 3x15x50
Swiss Ball Crunch: 3x15x10

Good workout. Feeling pretty good about my squat numbers since I thought I might die after last time. I know it's not that good, but being a tall guy I'm afraid to squat because I might tip over :p . Oh well.
-Kevin

kjcreigh · 05-26-2006, 12:30 PM

Done with my first week of NROL Fat Loss 1. I'm doing 4 workouts/week and they are brutal. Hopefully this coupled with a solid diet will work the magic for my final few pounds. Todays workout was FL1-B and is as follows:

Superset w/ 75 seconds between each exercise:
DL: 3x15x195 (+10 from last time

)
Incline DB Bench: 3x15x40

Superset w/ 75 seconds between each exercise:
Bulgarian Split Squat: 3x15ex50 (25lb e hand...I thought I was going to puke)
Wide-grip Lat Pulldowns: 3x15x120

Superset w/ 75 seconds between each exercise:
RDL: 3x15x155 (+10 from last time)
Same funny ab exercise I don't know the name of: 3x15xBW...I don't like these; I think I'm doing them wrong.

Anywho, I'm looking forward to my weekend off of lifting (but full of working) and will hop back on the FL1 train next week with a different scheme of reps and rest.
-Kevin

kjcreigh · 05-30-2006, 10:53 AM

Wasn't able to update yesterday--as a matter of fact I barely got in my full workout. It was a lovely Memorial Day and I hope everyone enjoyed it and put in a few good thoughts for all our troops past and present.

Monday's workout was as follows:
Superset with 60 seconds of rest between exercises:
Squats: 3x12x185
Seated Cable Rows: 3x12x130

Superset with 60 seconds of rest between exercises:
Supine Hip Extensions: 3x12xBW
DB Push Press: 3x12x40(each hand)

Superset with 60 seconds of rest between exercises:
Rotating Lunge: 3x12x65
Swiss Ball Crunch: 3x12xBW+25

Today's workout:
Superset with 60 seconds of rest between exercises:
DL: 3x12x205
Incline DB Bench: 3x12x45 (each hand)

Superset with 60 seconds of rest between exercises:
Bulgarian Split Squat: 3x12ex35 (each hand)
Wide Grip Pulldowns: 3x12x130

Superset with 60 seconds of rest between exercises:
RDL: 3x12x175
Funny ab thing I don't like: 3x12

Thanks for checking up.
-Kevin

Mahler · 05-30-2006, 11:54 AM

Damn, those squats are really gaining in momentum. 36 at 185 is great.

Keep up the good work. FL1 is only a prelude to the pain of FL 3.