Never-ending Quest to be Leaner, Stronger and Faster. - Page 36 - JP Fitness Forums

GG300 · 02-29-2008, 07:56 AM

Friday February 29 (Leap Day) 4:30 AM Scheduled FL1 Workout B Round 3

Warm Up sets of Push Ups 2 x 12 x BW Squats 2 x 12 x BW

Super Sets with 60 seconds between exercises and full rest between SS

Deadlifts 3 x 12 @ 175# +5#
DB Incline Bench Press 3 x 12 @ 45# +5#

Bulgarian Split Squats 3 x 12 @ 22.5#s +2.5#
Mixed Grip Lat Pulldown 3 x 12 @ 117.5# +5#

Romanian Deadlifts 3 x 12 @ 115# +20#
SB Lateral Rolls 3 x 12 @ 15# +15#

20 Minutes of Hillclimb Intervals 1 Minute at 2 incline/ 1 minute at 5, 5.5, 6, 6.5 and 7 and then back down. 5 minutes of an active cool down and 5 minutes of the machine cool down.
280 Calories 1.79 Miles 30 minutes

The workout went well today. I think the weight selections were challenging but I should be able to boost a few next time. The cardio afterwards got downgraded to Hill Climbs instead of runs as my right knee was starting to feel gelatinous like it used to after long runs. Since my new health insurance does not kick in until March 2 I decided to play it safe and stick to walking. My weigh in this morning had me down to 218.6 which was down 2# for the week and leaves me down 1.4# for the Month. Not stellar but not horrible considering the month I had. I will summarize the month tomorrow.

GG300 · 03-01-2008, 09:04 AM

Saturday March 1 6:30 AM Scheduled FL1 Workout A Round 4

Well due to an unscheduled afternoon (into night) session with my trainer which included High rep low weight (mostly 16 ouncers) lifts I rescheduled this workout to Sunday. But since I needed to get the blood moving I got in some hillclimbs on the treadmill.

Treadmill Hill Prtogram level 12 20 minutes at 3.6 mph and 5 minute cool down. 241 Calories 1.47 miles

Most of the DOMs from last nights workout have now passed.

BamaDave · 03-01-2008, 09:56 AM

Looking good, Gregg - the FL workouts are a bitch to say the least. They're good, though! I came out of the FL program close to my max strength ever on a lot of exercises even though the goal of the program isn't strength. It's a great one.

GG300 · 03-03-2008, 07:40 AM

Thanks Dave now that I am getting into it I like the program more than I thought I would. I knew that they would be challening from reading everyones logs but I didn't think I would like the very defined rest periods and the odd mix of lifts. So far that is what has been holding my interest.

GG300 · 03-03-2008, 07:53 AM

Sunday March 3 6:00 AM Scheduled FL1 Workout A Round 4

Warmup 2 sets of 12 each Inverted Rows and BW Squats

Super Sets with 60 seconds between exercises and full rest between SS

Squats 3 x 12 @ 190# +5#
Low Cable Rows 3 x 12 @ 130# +5#

Supine Hip Extensions 3 x 12 @ BW
DB Push Presses 3 x 12 @ 40#

Rotational Lunges 1 x 12 @ 30# +5# 2 x 12 @ 25#
SB Crunches 3 x 12 @ 25#

20 Minutes of Hillclimb Intervals 1 Minute at 2 incline/ 1 minute at 5, 5.5, 6, 6.5 and 7 and then back down. 5 minutes of an active cool down and 5 minutes of the machine cool down.
282 Calories 1.79 Miles 30 minutes

I was able to bump up the first SS 5# on each lift and I got in the first set of lunges bumped but realized after that set I wasn't going to be able to finish at that weight. I wanted to get in some running intervals afterwards but between the squats and the lunges (mainly the later) my knees just were not feeling up to that type of pounding.

GG300 · 03-03-2008, 04:55 PM

We'll it isn't all bad but not a great month for fitness. I came into the month 4# ahead of my planned goal and exited 2.4# behind. The Superbowl weekend out of town, several Birthday gatherings and assorted nonsense (fun) took it's toll. I will have to see if I can balance a little better this month but with St Patricks Day, March Madness and a 2 day stint scheduled in Madison the nutrition the rest of the month had better be spot on. I did get in all my scheduled workouts even if some rescheduling had to be done.

On the personal side Gail and I have now made a month living together and she hasn't killed me, she may have wanted to a few times but declined. I am assuming it is due to my prowess in the kitchen as that seems to be where I have been doing the most work lately. Seriously it has been going very well. I have also made a month with the new owners of the mall and that transition has been good as well.

So things are going along fine I just am pulling for spring to get here sooner than later so I can get back to some running and enjoying the outdoors.

GG300 · 03-04-2008, 07:44 AM

Tuesday March 4, 5:10 AM Scheduled Intervals and Core Work

Running Intervals 20 minutes consisting of 1:30 @ 3.8/:30 @ 7.5 MPH x 10, 5 minute active Hillclimb cool down and 5 minute machine cool down. 320ish cals 2.10ish miles 30 minutes total

Kneeling Cable Crunch 2 x 15 @ 175#

Standing Cable Crunch with Alt Twist 1 x 16 @ 165#

Slant Board Situps 2 x 15 @ 14#

Slant Board Leg Raise 2 x 8 @ BW

The running intervals felt strong today so it must be time to bump up those speeds. I decided not to do any lifting today as it negatively impacted my training session last week and I didn't want it to happen again tomorrow. Unfortunately I was the only manager who didn't call in sick yesterday so I had to stay at work until after 5. Which meant I didn't get in my FL1 workout so I will have to shuffle my schedule so I fit it in this weekend. Well sometimes life happens and we need to adjust.

BamaDave · 03-05-2008, 05:51 AM

Sound like things are going really well, Gregg - workouts, work, and Gail!

UpNorth · 03-05-2008, 06:57 AM

Just catching up here... The progress pics from 3-4 weeks ago look great! You can definitely see progress in the profile. And your workouts are looking as strong as ever.

GG300 · 03-05-2008, 07:19 AM

Thanks Guys at this point I couldn't ask for things to be going any better. Now I just need to reel in the nutrition a little more on the weekends to benefit fully from my work in the gym.

GG300 · 03-05-2008, 07:44 AM

Wednesday March 5 4:15 AM Scheduled Double Dip Workout. Intervals at my 24 hour gym followed by a Upper Body Workout with my trainer.

Running Intervals 10 minutes consisting of 1:30 @ 3.8/:30 @ 7.5 MPH x 10, 10 minutes of 1:30 @ 3.9/:30 @ 7.6 MPH, 5 minute active Hillclimb cool down and 5 minute machine cool down. 322 cals 2.22 miles 30 minutes total

Straight Set with 90 seconds rest Trainer Assisted reps

Bench Press 8@135# 5@190#/3@190# 2@240#/2@240# 1@275#/2@275# 1@305# 3@225#

Tri Set no rest between lifts 2 minutes after each set

DB Incline Bench 3 sets of 5 @ 70#ea
Machine Fly 3 sets of 12 @ 160#
Bench Press 5@135# 6@135# 6@135#

Straight sets with 90 seconds rest

Standing BB Shoulder Press 12@75# 12@80# 10@85#

Hammer Grip Bar Incline Skullcrushers 3 sets of 12 @ 70#

Super set with 90 seconds rest between sets

Standing Overhead Cable Curls 2 sets of 12 @ 100#
DB X Body Curls 12@27.5# 9@27.5#ea

This is the best I have felt after an exercise session in quite sometime. I generally feel good but today I actually feel energized. I thought I would try getting both cardio and my trainer in as with the blips in nutrition I need all the help I can get. I figured since it is only a 5 minute drive between the 2 places I would have no problem. I think the set up that we have been using for the benches the last several weeks is getting old. I see the gains in the numbers but I am just not feeling it. I don't seem to have as much energy when I am hitting that 305# lift knowing that the best I am going to do is get a good push that I will need help with. Next week my trainer is on vacation so when he gets back I will ask him to switch it up for a couple of weeks and see what else we can do. We also hit no back work for the second week in a row but I am not as concerned as I will balance it out later in the week. So that means that next week I will have a little more flexibility to forge through the last 4 workouts of FL1. With St Patricks and the first weekend of March Madness the week after I will have to come up with something for the off week to at least have no weight gain.

GG300 · 03-06-2008, 07:39 AM

Thursday March 6, 5:00 AM Scheduled FL1 Workout B Round 4, Last Chance Workout.

Warm ups 2 sets of 12 each Bar Pushups and Body Weight Squats

Super Sets with 60 seconds between exercises and full rest between SS

Deadlifts 3 x 12 @ 185# +10#
DB Incline Bench 3 x 12 @ 45#

BSS 3 x 12 @ 25# +2.5#
Mixed Grip Lat Pulls 3 x 12 @ 117.5#

Romanian Deadlifts 3 x 12 @ 120# +5#
Swiss Ball Lateral Rolls 3 x 12 @ 15#

30 minutes of mixed cardio consisting of 10 min of hillclimbs @ 3.5, 3.6 & 3.7 Mph/ 15 Minutes of backward intervals 30 seconds @ 2 incline - 60 seconds at 5 or 5.5 incline and a 5 minute active cool down. 287 Calories 1.82 Miles 30 Minutes Total

Everything went well today. I was concerned about bumping up the BSSs but came out of the first set feeling strong so I went for it. I had to take a little longer rest after I completed all of the work for that pairing but at least I didn't fall into a cold sweat like the last time I attempted this weight. After all the other sessions my knees kept me from any running intervals but that was not the case today. The knees were fine but I didn't have the energy to push through running intervals. Well I suppose if I had some little hottie trainer in her sports bra and shorts questioning my manhood (Jillian style) I could have pulled that off, but there was none of that to be had today. This is the end of the 12 rep part of the program now on to 10 reps 45 seconds rest. If I can stay on schedule I should have that finished up on the Ides of March.

twinsavsvikingsfan · 03-06-2008, 08:45 PM

Just checking in Gregg. Sounds like things are going really well for you. Keep up the great work.

GG300 · 03-07-2008, 07:07 AM

Thanks Jim, nice to hear from you.

GG300 · 03-07-2008, 07:27 AM

Friday March 7, 5:15 AM Scheduled Cardio Intervals NROL rest day

10 minutes of running intervals 1:30 @ 3.8 mph/ :30 @ 7.6 mph, 10:30 minutes of running intervals 1 min @ 3.8 mph/ :30 at 7.6, 14:30 minutes of walking hillclims @ 3.8 mph starting at a 1 incline increasing .5 every 30 sec up to 5.5 then back down 1 and up again. 5 minutes modified machine cool down. 428 Calories 2.88 Miles 40 Total Minutes

My triceps, quads, glutes and hamstrings were all barking this morning. The tris were already aching yesterday but something fired them up even more. After about 6 minutes of cardio everything loosened up so it wasn't as bad as expected. I changed the times for the second burst and I added some additional work with the hill climbs. Totally slipped my mind to weigh in this AM so I will have to catch it Saturday. Which means no happy hour beers tonight, Crap. Then again I coluld always blow it off till next week. I deserve some play time I think, we'll see how the day goes.

On a nostalgic note last year this would have been week 3 of my Half Marathon training. I had to put in a 4, 5 and 7 mile run. When I looked back I was all jazzed because I finished the 7 miler in shirtsleeves and shorts on a 40 plus degree day with no walks. Today I would have had trouble getting in 1 mile without walks. I better get stated with some outside training soon or that 5K I have scheduled on May 31 is going to seem like a half marathon.

GG300 · 03-10-2008, 07:35 AM

Saturday March 8, 2:00 PM Scheduled FL1 Workout A Round 5

Super Sets with 2 Minutes Rest after set

Inverted Rows 3 x 12 @ BW
Prisoner Squats 3 x 12 @ BW

Bench Dips 3 x 12 @ BW
Hammer Curls 3 x 12 @ 30#

Slant Board Situps to a Press 3 x 15 @ 14#

I went into the inverted rows and Squats for a warmup for todays workout and it ended up being the workout. After the first set of rows and squats I became flush with a slight queasy feeling. I decided before something worse happened I had better keep it light.

GG300 · 03-11-2008, 07:52 AM

Tuesday March 11, 5:15 AM Scheduled FL1 Workout A Round 5

Warmup 2 sets of 12 each inverted rows and prisoner squats.

Super Sets with 45 seconds between exercises and full rest between SS

Squats 3 x 10 @ 195# +5#
Low Cable Row 3 x 10 @ 142.5# +12.5#

Supine Hip Extensions 3 x 10 @ 22.5# +22.5#
DB Push Presses 3 x 10 @ 45# +5#

Rotational Lunges 3 x 10 @ 30# +5#
Swiss Ball Crunches 3 x 10 @ 30# +5#

Running Intervals 3 minute warm up followed by 7 intervals consisting of 60 seconds @ 3.8 mph/30 seconds @ 7.6 mph, 6:30 active cool down and 5 minute machine cool down.
246 Calories 1.73 Miles 25 Minutes

First run with the 45 second rest periods and that 15 seconds does make a big difference. Thank God for the hip extensions and crunches or I might have not caught my breath between lifts at all. I don't know if adding the weight to the hip extensions makes that big of a difference or not but I did it. The intervals did get me flushed again so I think it might just be the getting up quick thing as I had no other negative effects. I was able to bump up all the weights today but I attribute that to the drop in reps. I was glad that I had enough energy to get in some running intervals even though it was short of the 30 minutes I like to get in it was still solid.