Never-ending Quest to be Leaner, Stronger and Faster. - Page 35 - JP Fitness Forums

GG300 · 02-08-2008, 07:48 AM

Friday February 8, 4:45 AM Schedule Lower Body Work and Intervals

30 Minutes of intervals consisting of 14 minutes hillclimbs 3.8 mph starting at 1 incline increasing .5 every 30 seconds up to 7.5 and then back down to 1, 16 minutes of running intervals 1:30 at 3.8 mph/:30 at 7.3 to 8. 5 minute cool down 375 calories 2.45 miles

Straight Sets with varied rest

Goblet Squats 3 sets of 12 @ 60#

DB Static Lunges with 30# DB's 2 sets of 10 on each side

Ball Squat 90 Degree Holds with 30# DB's 3 sets of 30 seconds with 1 minute rest between

I was happy to get this much work in as I really had nothing physically or mentally. I have been getting beat up with this snow at work, physically and financially. Some personal concerns, 4 hours of sleep and then I stepped on the scale to see the damage I caused last weekend. Lets just say I knew it wasn't going to do me any good to sit at home and mope but it sure was tempting. Then I slipped on some ice and tweaked my right knee so I didn't think I was going to be able to run but after an extended hill walk it felt much better. I was able to get in some decent work and actually push the speed on the intervals up to 8 mph. I feel much better now after some quiet time in the sauna and my protein shake. I bumped my weigh day to Saturday so I would at least have 4 healthy days in before facing the scale.

BamaDave · 02-09-2008, 07:31 AM

Gregg - the progress is definitely evident in your pics. Your bench presses are crazy!

I'm envious of the snow pics and the Winter scenery. I need to take the family someplace snowy one Christmas so the kids can actually see some.

GG300 · 02-09-2008, 11:45 AM

Thanks Dave hopefully the bench #'s and the weight loss #'s progressing in the right direction.

As far as that snow comment it is much more enjoyable to go on vacation where there is snow than to be shoveling it every other day. Oh well it could always be worse at least it wasn't tornadoes like Tennesse.

GG300 · 02-09-2008, 12:01 PM

Saturday February 9 6:00 AM Scheduled Cardio and Upper Body Circuit.

Circuit performed with no rest until completion

5 Minute treadmill - 1 minute jog at 4.5 mph/4 minute hillclimb 3.8 mph starting at 1 incline and increasing .5 every 30 seconds

DB Incline Bench Press 2 sets of 8 @ 50#
DB Incline Flys 2 sets of 12 @ 25#

5 minutes on the Stairmaster alternating every 30 seconds between level 5 and 4

Standing DB Shoulder Press 2 sets of 10 @ 30#
DB Front Raise 2 sets of 12 @ 17,5#

Repeat treadmill workout

One Arm DB Rows Left 2 sets of 12 @ 50#
One Arm DB Rows Right 2 sets of 12 @ 50#

Repeat Stairmaster workout

EZ Bar Standing Curls 2 sets of 10 @ 60#
EZ Bar Tri Extensions 2 sets of 10 @ 60#

10 Minute treadmill - 5 minute 3.5 mph hillclimb starting at 1 incline and increasing .5 every 30 seconds/ 5 minute cool down at 2 incline starting at 3.5 and decreasing speed by .1 mph every 30 seconds.

I was more motivated today but didn't really have a plan when I hit the gym. I know I was going to do a circuit of some sort but just winged it when I got there. It was a good workout cardio wise but I still think I need to incorporate more heavy loads into the lifting part of the program while still keeping a focus on fat loss. NO I AM NOT DOING NROL FL1, 2, or 3, I know it works but the structure makes my head hurt.

GG300 · 02-11-2008, 07:50 AM

Sunday February 10, 6:00 AM Scheduled Off Day

30 minutes of hillwork on the treadmill consisting of 5 minutes at 3.8 mph starting at an incline of 1 and increasing it .5 every 30 seconds for 2.5 minutes and back down, 5 minutes at 3.9 mph using same incline scheme from first set, 20 minutes of hill intervals using low incline of 2 - 4 for 1 minute followed by 1 minute at high incline of 5 - 9 speed varied between 3.8 and 4.2 mph. 5 minute cool down 363 calories 2.3 miles

I had to go into work at 5 AM to check out a sink hole in the parking lot so I figured since I was out I might as well get in some extra cardio for the week. I finished 6 minutes on the treadmill before I coulsd ffully feel the toes on my left foot. Running shoe just are not designed for -30 temp with wind chill. Around 8 AM I did see one of the local politicians running down one of our few fully plowed streets. I have run in several 5Ks with him but never seen him move quite as slow as he was today.

GG300 · 02-11-2008, 08:08 AM

Monday February 11 5:40 AM Scheduled Intervals and Upper Body Session

5 minute warm up on treadmill at 2 incline and speed of 3.8 - 4.2 mph

Bench Press Compound
1st Compound 8@135#/8@165/8@135#/4@165#
2nd Compound 8@155#/3@185#/6@155/3@175#

Super Sets with 90 seconds rest

90 Deg BO BB Rows 12@115# 10@125# 10@125#
Alt DB Shoulder Press 12@30# 10@35# 10@35#

Assisted Dips 12@65# 12@65# 12@65#
Alt DB Hammer Curls 12@30# 12@30# 12@30#

I was close to bagging this workout and trying to get it in at night because I overslept by an hour+. Then after listening to the weather I saw that it was goiing to snow so I suited up and headed for the gym. I didn't have the time for a normal workout but pulled a few ideas from my trainers bag of tricks and still got in what suprisingly ended up being a very strong workout. I hadn't done the bench compounds in quite sometime but the weights I picked seemed to meet my needs. The only rest during the compounds is what time it takes to change the weights so it gets your heart rate up quickly and the super sets kept it going.

GG300 · 02-12-2008, 08:12 AM

Tuesday February 12, 5:00 AM Scheduled Intervals and Core Work

Running Intervals for 30 minutes. 2 minute intervals consisting of 1:30 at 3.8 mph/:30 at 7.3mph increasing speed of each interval up to 8 then back down to 7.3. Followed by a 5 minute Cool Down. 400 cals 2.71 miles.

Super Set with 2 minutes rest

Swiss Ball Planks 2 sets of 1 minute
Side Planks Left 2 sets of 45 seconds
Side Planks Right 2 sets of 45 seconds

Straight Set with 90 seconds rest

Slant Board Situps with Combination Punch at finish with 5# db's 3 sets of 15

Compound Set with 2 minutes rest

Woodchoppers High to Low Right 2 sets of 15 @ 60#
Woodchoppers High to Low Left 2 sets of 15 @ 60#
Woodchoppers Low to High Right 2 sets of 15 @ 50#
Woodchoppers Low to High Left 2 sets of 15 @ 50#

Standard workout except the compound of woodchoppers at the end which pretty much kicked my butt. Got in a full 30 minutes of the run intervals with no tweaks any where.

Mahler · 02-12-2008, 08:38 AM

Quote:

I was close to bagging this workout and trying to get it in at night because I overslept by an hour+. Then after listening to the weather I saw that it was goiing to snow so I suited up and headed for the gym. I didn't have the time for a normal workout but pulled a few ideas from my trainers bag of tricks and still got in what suprisingly ended up being a very strong workout.

Now that's the spirit.
Sometimes the workouts that I think are going to suck like a Hoover, turn out to be the best ones.

GG300 · 02-13-2008, 08:08 AM

It works the same for me John. I think the big thing that I like is getting to freelance a workout. It generally makes me feel much more involved with the process.

GG300 · 02-13-2008, 08:21 AM

Wednesday February 13 5:00 AM Scheduled Upper Body Session with Trainer

Straight Sets with varied rest breaks Trainer Assisted Reps

Bench Press 8@135# 7@180#/1@180# 2@240#/2@240#1@275#/2@275# 1@305# 3@225#

Incline Bench Press 12@95# 12@95# 12@115#

Incline DB Shoulder Press 12@30# 12@35# 12@40#

Super Set with 2 minutes rest

Assisted Dips 12@55# 12@60# 12@60#
Tricep Pushdowns 12@120# 12@120# 12@130#

Straight Set with 90 seconds rest

OVH Cable Curls from Lunge Position 12@80# 12@90# 12@100#

Other than the benches he took it easy oin me today for some reason. Well about as easy as he gets. The dips/pusdown sets are never fun but if he swirtched the exercises around it would be worse. I was pleased with the bench effort at 240 as well as 275, the 305 attempt was a solid push but I would have gone no where with out the assist. I did get the finish by myself but the start was like pushing a wall.

GG300 · 02-14-2008, 07:44 AM

Thursday February 14 4:45 AM Scheduled Lower Body and Interval Session

Running Intervals for 30 minutes. 2 minute intervals consisting of 1:30 at 3.8 mph/:30 at 7.3mph increasing speed of each interval up to 8 then back down to 7.3. Followed by a 5 minute Cool Down. 401 cals 2.73 miles.

Super Sets with 2 minutes rest between

Goblet Squats 3 sets of 10 @ 70#
DB BO Rows 3 sets of 12 @ 35#

Stiff Leg Deadlifts 3 sets of 12 @ 120#
Low Cable Incline Rows WG 3 sets of 12 @ 125#

DB Static Lunges Right 2 sets of 10 @ 30#
DB Static Lunges Left 2 sets of 10 @ 30#

Another last chance workout before weigh in Friday. This was the second set of extended running intervals in a row that I was able to complete. Funny thing is as the weight goes down you have to work harder to get the same calorie burn. It's not really a problem just ticks you off slightly when you work harder and get fewer results. I guess that means that I will just have to work even harder. I put the stiff leg deads back into the work out this week as long as my back is feeling normal again. Next week I will put the squats and deads in but not go for any records. I will be taking a slightly slower tack this time and make sure that I get in some better warm ups for my lower back before going for those max lifts. I also added back work today as my trainer seemed to skip over that yesterday. Maybe he has noticed my Hulk like gains in that area and decided it didn't need as much work. Yeah Right. Have a great Valentines everyone, go out and do something nice for your significant other.

GG300 · 02-15-2008, 07:58 AM

Friday February 15, 5:00 AM Scheduled Intervals and Core Work

27 Minutes of intervals consisting off 20 minutes of 2 min running intervals 1:15 @ 3.8mph/ :45 @ 7 - 7.4mph ramping up a .10 mph each interval and then back down. 7 minutes of hillclimb starting at 1 incline up .5 each 30 sec to 4 and then back down. 3 minute cool down 351 calories 2.31 miles

Straight Sets with varied rest

Swiss Ball Crunches with Alternating Twist 3 sets of 30

Lower Body Russian Twists 3 sets of 8 to each side

Kneeling Cable Crunch 3 sets of 15 @ 170#

I switched up the intervals by pulling 15 seconds from the rests and adding it to the runs. To finish up the cardio I added a hillclimb for good measure. Nothing thrilling with the core work except that I got a stitch in my left side in between the 2nd and 3rd set of Ball Crunches which hurt like a beotch. It was the first time that I did Lower Body Russian Twists and I would have to say that these are much more difficult than their upper body sibbling. Maybe it was just when I did them so I will try them first next time. The other good news is that i knocked off 2.4# for weigh in which only leaves me .6# off of my weight schedule. That gets me down to 219.6# and hopefully the last time I see the 220's.

GG300 · 02-18-2008, 07:38 AM

Saturday February 16 6:00 AM Scheduled first day with Lou and Alwyn's program.

Warm Up 2 sets of 12 Inverted Rows ad BW Squats

Super Sets with 75 seconds between exercises and full rest between SS

Squats 3 x 15 @ 160#
Low Cable Row 3 x 15 @ 117.5#

Supine Hip Extension 3 x 15 @ BW
DB Push Press 3 x 15 @ 35's

Rotational Lunge 3 x 15 @ 15's
Swiss Ball Crunch 3 x 15 @ BW

10 Minutes of hillcimbs on treadmill at 3.5 mph various inclines from 1 to 6

My workouts have been lacking focus recently so I thought I would give FL1 a fair try since so many have had great sucess with it. I took a pretty conservative tack on weights but after doing the workout I realized that I had guessed pretty close. I had done all of these exercises before but the rest and rep scheme was something new. I am not sure what the rotation on the lunges does but I know for sure they don't make these any easier than the regular walking lunges. I knew I would feel these on the next day and I did.

GG300 · 02-18-2008, 07:54 AM

Sunday February 17 6:00 AM Scheduled Day 2 FL1 Workout B

Super Sets with 75 seconds between exercises and full rest between SS

Deadlifts 3x 15 @ 165#
DB Incline Benc 3 x 15 @ 35#

Bulgarian Split Squats 3 x 15 @ 17.5# DB's
Mixed Grip Lat Pulldowns 3 x 15 @ 112.5#

Romanian Deadlift 3 x 15 @ 95#
Swiss Ball Lateral Roll 3 x 15 @ BW

As expected my legs were feeling some discomfort from yesterdays lunges and today there are 3 leg lifts. The deads are fine but I have never done the Romanian Deadlifts (although they seem much like stiff leg deads) or Bulgarian Split Squats so I was interested in seeing how this was going to go and it went fine. The BSS took a bit of concentration to get the balance thing down and now I can start upping the weights. Just like the lunges from Saturday I am feeling the deads and an Split Squats and the lats are quite stiff as well. Fortunately today is my rescheduled off day due to Daytona Annual Festivities. I was fairly good only downing a few beers and a moderate amount of crap for my cheat of the week.

Mahler · 02-18-2008, 09:12 AM

Going great. The Bulgarians are a bitch to get balanced. Once you get into a comfort zone with them, they get better. I try to pick a spot on the opposite wall and concentrate on it while keeping the DBs very close to the body.

GG300 · 02-19-2008, 08:54 AM

Thanks John I will certainly give that a try.