Mandy's training thread - JP Fitness Forums

workoutgirl · 09-24-2006, 05:19 PM

Ok, here is the beginning of my thread, thanks to everyone who is helping me! I am on Fat Loss II, week 2 starts Tuesday.

Here is a summary of Saturday's workout:
Fat Loss A
First group
Front squat:
12X45, 12X50, 12X55
60s rest
superset with:
wide grip back row
12X70, 12X80, 12X80

Notes: Front squat was better today b/c I used the padding. However, I know I can do a little heavier, but I am afraid I will throw my back. I can feel this in my entire upper body and lower back, but this doesnt really work my legs like the back squat did, since I have to compromise the weight. Plus this really does strain my fingers and wrist

Second group
Supine hip extension with leg curl:
12x0, 12x0, 12X0
60s rest
superset with:
barbell shoulder press
6X45, 6X15lb dumbells
5X45, 7X15lb dumbells
5X45, 6X15lb dumbells

Notes: The supine hip extension is a killer and I do it right in the middle of the floor in my gym so no one steals my squat rack. I need to improve my form, but this is one tough cookie. In addition, I am not strong enough for a full 12 reps using a 45lb barbell, so I do as many as I can and finish them off with 15lb dumbells.

Third group
Dynamic back lunge
12X45, 12X45, 12X50lbs
60s rest
Superset with:
Russian upper body twist

Notes:
Am I doing something wrong? I dont feel a complete burn with the russian twist. The first time on Tuesday I got DOMS, but this time, it seem a little too easy.

After workout I grudged through 35 minutes run/jog/walk intervals, and it wasnt easy. I was tired,pooped, lethargic.......but i knew it had to be done, so I did it. On a positive note, I am starting to see a nice quad bulge on my leg!

Hopefully as I burn fat, it will look more defined.

ftumsh · 09-26-2006, 10:18 AM

Quote:

Originally Posted by workoutgirl

Notes: Front squat was better today b/c I used the padding. However, I know I can do a little heavier, but I am afraid I will throw my back. I can feel this in my entire upper body and lower back, but this doesnt really work my legs like the back squat did, since I have to compromise the weight.

The front squat is easier on the back than a normal squat. One can squat down
with the back in a more vertical position. Plus the weight will be less than a normal squat. So you should be ok.

Quote:

barbell shoulder press
6X45, 6X15lb dumbells
5X45, 7X15lb dumbells
5X45, 6X15lb dumbells

In addition, I am not strong enough for a full 12 reps using a 45lb barbell, so I do as many as I can and finish them off with 15lb dumbells.

Why not do all the sets with 30lb bells?

John

workoutgirl · 09-27-2006, 02:41 PM

Quote:

Originally Posted by ftumsh

The front squat is easier on the back than a normal squat. One can squat down
with the back in a more vertical position. Plus the weight will be less than a normal squat. So you should be ok.

Why not do all the sets with 30lb bells?

John

Thanks for the response. The 45lb was an olympic barbell, so its really like using 22.5lb dumbells. I just realized this week that my gym has a set of 17.5lb dumbells, so Ill try them next time. Today I also noticed I was strong and I was able to do all 10 reps using the olympic barbell, using momentum of pushing myself on my toes. I think I am going to extend FLII on extra week and stay here for an extra set of excercises at 10 reps. THe reason is I wasted the first week fiddling around trying to become familar with the excercises the first week, and I want to get the full benefit. These excercises are challenging!

Steve-O-68 · 09-27-2006, 03:14 PM

Quite challenging! Looking forward to following along!

workoutgirl · 10-01-2006, 05:49 PM

I am getting stronger already!!! Started adding weight. Front squats are getting easier on my upper body and I love em!!! I even added weight to the olympic barbell for the romanian deadlift and back pull combo.......this is good! Also, the lower body russian twist is getting a little easier to do.....the first time I did them I couldnt lift my legs together and straight, but my form is improving. I am still struggling keeping my legs together and straight. I am definitely going to extend FLI one extra week.......I am still breaking major sweats and I have yet to adapt to them.

Cynic · 10-01-2006, 08:14 PM

Quote:

Originally Posted by workoutgirl

Notes:
Am I doing something wrong? I dont feel a complete burn with the russian twist. The first time on Tuesday I got DOMS, but this time, it seem a little too easy.

You're not trying to get a burn or DOMS from a russian twist. It trains the individual to disassociate the hips from lumbar rotation and trains CNS firing for stabilzation. It does some oblique training, but mainly, you want to train your midsection to remain stable, balanced, coordinated and under control. It helps when it comes time to squat, deadlift and shoulder press.

Go ahead and add more weight if you feel comfortable, but make sure you're not totally struggling to stay on the ball when you swing the arms to the side.

CAchief · 10-01-2006, 10:57 PM

Workout looks good, Mandy. I'll be following.

workoutgirl · 10-02-2006, 02:48 PM

Monday Oct 2nd
Fat Loss II Workout B (week 3)

Front squat:
10X55lbs, 10X60lbs, 10X65lbs (yeah!)
superset with wide grip back pull:
10X80lbs, 10X80lbs, 10X90lbs

Supine hip extension with leg curl:
3 sets of 10 reps
Superset with barbell shoulder press:
10X45lbs, 10X45lbs, 8X45lbs (again, gotten stronger!!)

One leg dynamic lunge:
10X55lbs, 10X60lbs, 10X60lbs
Superset with Russian upper body twist:
3 sets of 10 reps

35 minutes of running, 25 minutes intervals followed by 10 minutes jogging

Great workout today. Got a comment from someone in the gym that I do a lot of leg workouts. More than he does, and he thought he did alot

Cynic · 10-02-2006, 05:40 PM

Quote:

Originally Posted by workoutgirl

Monday Oct 2nd
Fat Loss II Workout B (week 3)

Superset with barbell shoulder press:
10X45lbs, 10X45lbs, 8X45lbs (again, gotten stronger!!)

These should be push presses, you know that right?

CAchief · 10-02-2006, 11:39 PM

Quote:

Originally Posted by workoutgirl

Great workout today. Got a comment from someone in the gym that I do a lot of leg workouts. More than he does, and he thought he did alot

He was hitting on you.

workoutgirl · 10-03-2006, 06:39 AM

Quote:

Originally Posted by Cynic

These should be push presses, you know that right?

Yes, push presses, now whats the difference? Here is how I Did them:
I would squat down a little, use all my energy and push up with the barbell, and squeeze up on my toes. Is that right?

workoutgirl · 10-03-2006, 06:40 AM

Quote:

Originally Posted by CAchief

He was hitting on you.

You think??

Well, he is a heavy guy and I had him and his friend do intervals with me on the treadmill afterwards, and I killed them.:p

OldGuy · 10-03-2006, 06:55 AM

Good stuff. See, that bar isn't so heavy.

Cynic · 10-03-2006, 08:53 AM

Quote:

Originally Posted by workoutgirl

Yes, push presses, now whats the difference? Here is how I Did them:
I would squat down a little, use all my energy and push up with the barbell, and squeeze up on my toes. Is that right?

Yes, that's a push press.

A shoulder press doesn't use the legs to propel the bar up.