Adventures with Afterburn - Page 10 - JP Fitness Forums

sona · 03-09-2007, 10:47 AM

Wow--sounds like you're having a rough time of things right now, with a major need for a WO program that's challenging, diverse, and high-volume! I sorta agree with Gobbla, though--couldn't you supplement a low-volume (2X or 3X/week) program with other challenging WOs--say, rock climbing? Or boxing?

I love your attitude toward fat loss--just cut cals! It's so simple...when you can do it.

Apparently, you can.

Re your work situation...do you mean you'll have to go wherever they decide to send you? No control over that at all?

I hope this coming week turns out to be better for your in the WO department, Tina.

XXXXXXXXXX

Victoria · 03-09-2007, 06:23 PM

Tina, sorry things are crappy right now. I wish I had some workout ideas for you, but I got nothin’! It seems like you have a wealth of experience and information and you will figure it out soon enough.
As far as the move thing….thank goodness for the internet. Otherwise it would feel like one of the neighborhood kids is moving away and inevitably we would lose touch. You may live in a different place soon but you’ll still have all of us here on the forum to cheer you up every day! I’m rootin’ for ya!!!

tkinsley · 03-09-2007, 06:28 PM

Quote:

Originally Posted by sona

Wow--sounds like you're having a rough time of things right now, with a major need for a WO program that's challenging, diverse, and high-volume! I sorta agree with Gobbla, though--couldn't you supplement a low-volume (2X or 3X/week) program with other challenging WOs--say, rock climbing? Or boxing?

Re your work situation...do you mean you'll have to go wherever they decide to send you? No control over that at all?

XXXXXXXXXX

About the only thing I DO have control of is my workouts and my diet, Sona... being a slave to Da Man sucks. Well, 6 more years and I'm freeeeeeeeeee

I just don't like this workout... so I did the HFT Waterbury style today and kicked my own ass. It was wonderful

Quote:

You're killing me smalls. 1.33 weeks?! Not even making it past the first step?! You can always add DIIT or rock climbing, biking, swimming, aerobics, MMA, anything to your off days!

You ADD girls need to get a group log and commit to a single plan of attack. Focus your energies into doing good vs evil and supporting each other

I know, right? See, that whole off day thing... yeah. I run or do something, there is about one day/week that I do nada, so it's not as if I'm not throwing other stuff in the mix. I just no likey, so rather than suck it up and press on and have a non productive string of weeks, I will move to something a little more up my alley right now...

Quote:

If you have any questions on HFT, ask away. It looks daunting but I really felt strong on it. Dh did the 4x/week style (design your own hft? I think) recently and liked it as well. He works full time so couldn't commit to 2x/day.

which THANK YOU Brenda, this saved my entire attitude from the tank today!

Pre-work: 3 mile/27:00 run, gabbing with a friend. Good pace for conversation and sweating :p

HFT phase 1 Day 1

Load: 8RM, Rest: 60sec between pairings
Wt x reps/total sets
(DB/KB wt given per each)

A1 Back squat 45x8,65x8,95x6,105x6/3
A2 KB rows 12kgx8,16kgx8, 20kgx6/4
B1 DB military press 30x6/4
B2 DB lunges 30x6,25x6/3
C1 Seated calf 50x8,60x8,70x8,75x8
C2 Incline BB press on Smith (only choice I have) 50x6/4

Yeah, baby! That was more like it! I sweated my ASS off, really working hard today. I haven't done squats for a while, just got my Nike Free 5.0 today so felt GREAT to squat. The lunges ummm... sucked, but that's because I was trying to use a heavier load rather than volume.

So this plan will have me working out each body part about 4x/week. I am basically on a 2 on/1 off 2 on/2 off split this week; next week is the same schedule with a higher set volume. The loads and rests vary... looking ahead looks like tomorrow is 3 sets of 12 @ 14RM load. OOOOOOhhhh... I like this varying rep scheme already!

My super secret diet starts on Sunday as well. I see a better body composition in my immediate future

OK, I am going to publicly state that I will STICK with this one for the FULL eight weeks. You hear that, Gobbla? LOL!

tkinsley · 03-09-2007, 06:29 PM

Quote:

Originally Posted by Victoria

Tina, sorry things are crappy right now. I wish I had some workout ideas for you, but I got nothin’! It seems like you have a wealth of experience and information and you will figure it out soon enough.
As far as the move thing….thank goodness for the internet. Otherwise it would feel like one of the neighborhood kids is moving away and inevitably we would lose touch. You may live in a different place soon but you’ll still have all of us here on the forum to cheer you up every day! I’m rootin’ for ya!!!

Awww... thanks Victoria. I'm telling you, this is the best support group I have ever had. And ditto to you, my dear

tkinsley · 03-10-2007, 07:20 AM

HFT Phase 1/Day 2

3x12 @ 14 RM
wt x reps/total sets
all DB/KB given per each

A1 Deadlift 65x8 wu, 95x12,105x12/2
A2 DB decline bench press (palms facing each other) 20x8 wu,35x12/3

B1 supinated lat pulldown 72x12/3
B2 DB tricep extensions (first 2 sets supine, last set seated) 15x12/3

C1 standing calf raise, toes out 70x12,80x12/2
C2 reverse crunch on bench (and some half assed dragon flags)12/3

Words cannot describe how FRIGGIN AWESOME this felt!

I am sort of aching in various places from yesterday's w.o., so I think the weights I was moving were affected, but who cares? I enjoyed myself! Not sure how much of my attitude reversal is from the (finally!) arrival of that female issue and how much is from actual workout nirvana, but I, for one, am not looking this gift horse in the mouth.

I am loooooooooooooooving the Nike Frees. Very, very cool--loved them for calves and deads today.

Tomorrow is no lifting and will plan on a run--the diet starts tomorrow so today is sort of a graze on carbs day. My cals for the next week will be under 1300, so I expect to be fairly hungry. I also expect to bump a bit in the morning due to the carbs today, but whatever. My goal is to be down at least 7# from the number I see on the scale tomorrow in 3 weeks. If I'm down at least 5 I will "make the cut" and continue on. Damn, I feel like I'm on survivor (or maybe the biggest loser...LOL!)

Have a great weekend, all!

L'ilJ · 03-10-2007, 10:10 AM

I just bought some Nike Free's....they should be here on Monday. I hope I love them too!

sona · 03-10-2007, 11:05 AM

And I thought I was sounding happy about my WOs!

Tina, you went from devastated to ecstatic in one easy lesson...and your post made me soar with pleasure. Like Brenda said, if it's not fun, it's not worth it. The work's too hard otherwise. I'm very glad you're on to something that's pleasing you in all the right ways.

And now you've got me VERY interested in Nike Frees!

Another reason to spend money...

Enjoy your weekend, too, hon~

tkinsley · 03-12-2007, 05:41 PM

So let me preface this by saying

HOLY SHIT! I have been sore in every muscle I knew I owned, and a few I didn't realize existed. I mean, sore armpits?!?

Anyway, ran 3.1 miles/27:30 or so this morning, did HIIT with 2:00 jog/2:00 hard run x 5 and then a 5 min cooldown. It thunderstormed last night so the weather was perfect... well, OK, a bit muggy but cool enough to feel fine.

This afternoon
HFT Phase 1/day 4
3x12 @ 14RM
75 sec recovery

A1 BB squat 45x8 wu, 65x12,75x12,85x12
A2 seated Vbar row 72x12,84x12/2

****could have gone heavier on the squats but being a bit wussified. We'll see how sore I am over the next 2 days. Vbar rows felt right... maybe could add five lbs but the friggin thing is in 12# increments, makes it tough.

B1 BB military press 45# oly bar x12/3
B2 DB split squat 20#(ea hand)x12/3

****these both felt just right. Butt pain/cramps on the right side with the split squats, not in a good way.

C1 toes out standing calf raise 70x12,80x12,90x12
C2 BB incline press 65x12,70x12,75x12

****I'm thinking that the 70# on the incline press was my true 14RM; the last set about killed me. The calf raises are tough to gauge since I'm doing them on a smith type of set up on a reebok step platform. Might just switch to DBs next time, we'll see.

So, once again, a fanfriggintastic workout extravaganza! I'm enjoying the volume--can't BELIEVE I will have squatted and DL'ed on two days each this week. Tomorrow is 4x6 DLs which will be very interesting to do at 0400 tomorrow morning, LOL....

Day 2 of new eating and the calories are low (for me)--yesterday I was sick and only got in 1100; today should hit my target 1300 no problem.

Also found out today that I have a medical mission to Mexico that I can go on in May... since it's completely out of pocket for the expense, I may not be able to swing the summit unless the flights come down significantly (since me and the hubster are planning on attending). The summit is also the week before my inservice examination (which is like a pre-board board exam, and does require a bit of attention to the books and such). Damn life and its responsibilities...

mom2w · 03-12-2007, 06:15 PM

So you like high frequency lifting?

Seriously, it was brutal but there's just this sense of knowing your body can do this and that makes you special! Keep up the great work! When you get to the 2x/day, they are shorter workouts so it's not as bad as it sounds.
Brenda

L'ilJ · 03-12-2007, 06:32 PM

Hey Tina - workouts look great! What does HFT stand for? I need to read up on it just in case I need something to do when NROL FL2 is done! I'm a program ho in the making.

Where in Mexico? I luv Mexico - been there for work and vacation and always enjoy it.

tkinsley · 03-12-2007, 07:44 PM

Quote:

Originally Posted by mom2w

So you like high frequency lifting?

Seriously, it was brutal but there's just this sense of knowing your body can do this and that makes you special! Keep up the great work! When you get to the 2x/day, they are shorter workouts so it's not as bad as it sounds.
Brenda

I love it, such a nice change to be sore as hell. I missed DOMS

Thanks again Brenda!

tkinsley · 03-12-2007, 07:46 PM

Quote:

Originally Posted by L'ilJ

Hey Tina - workouts look great! What does HFT stand for? I need to read up on it just in case I need something to do when NROL FL2 is done! I'm a program ho in the making.

Where in Mexico? I luv Mexico - been there for work and vacation and always enjoy it.

Hahaha! I hear that, sister.
HFT= high frequency training. It's Waterbury, on t nation or in his muscle revolution book (I sold mine to Gobbla, LOFL!). So far I love it. I am sticking with this the full 8 weeks b/c it changes constantly, so I will stay interested

Oh, and somewhere very rural in Mexico is all I know... nothing touristy about it

Some underserved or more likely, UNserved area, so should be all sorts of unbelievable dermatology to see. We really live in a bubble in the US.

Victoria · 03-12-2007, 07:50 PM

Tina, I'm glad you're enjoying your workouts again. You sound like the type of person that needs a LOT to do!!! And, this sure looks like it will give it to you! 8 weeks is nothin'.....you can do this!

tkinsley · 03-13-2007, 05:52 AM

Quote:

Originally Posted by Victoria

Tina, I'm glad you're enjoying your workouts again. You sound like the type of person that needs a LOT to do!!! And, this sure looks like it will give it to you! 8 weeks is nothin'.....you can do this!

Well, I'm already through week one.... will have to actually only take one rest day between rather than 2 because of travel but, so far, so good!

HFT phase 1/day 5
4x6@ 8RM 60 secs between pairingsA1 sumo DL 115x6, 125x6/3
A2 wt asst dips -35,-30,-25,-20x6

B1 wt asst wide pullup -75,-70,-65/2
B2 bb skull crusher (ez curl) 45,55/3

C1 seated calf 75,90/3
C2 extended crunch on ghr 6,8/3

So, could have gone slightly heavier on the DLs, the skull crushers, but it was 430 am, give me a break

Feeling very, very good.

mom2w · 03-13-2007, 06:59 AM

Looks good!

I love Mexico! The summer after 9th grade a group of us went to a school and did a homestay for 2 weeks in Cuernavaca and then spent a week in Mexico City. Dh & I went to a small resort south of Playa del Carmen a few years ago and took an eco trip to a Mayan village. We really do take sooo much for granted! Enjoy your trip -- even though it's not a vacation, it's a great opportunity to serve and I'm sure you'll get back some intangibles too.

tkinsley · 03-14-2007, 07:39 AM

SOooooooo
Today and tomorrow are "rest days". Haha. That's funny.

I am going to be a good girl and not lift until Saturday; I am going w DH and the four evil stepchildren (j/k, they're fantastic kids) to Bolivar which is like Galveston lite--just a ferry ride away. I WAS going to cram in days 8/9 (performing on D7/8) before I left on Friday and given myself the weekend as full rest but apparently the hubster is planning on going to the gym on Saturday so I will just continue as written.... maybe. I am looking at things and realizing that I will have to lift on two consecutive days, so maybe I will just plan to get one day ahead with this weekend issue.

Ran HIIT this morning 22:00 total/2.4 miles
2:00/2:00 x 5, 2:00 cooldown

This morning my ketostick said "faint", so that run was a complete booger to do. Running tomorrow non-HIIT, should be a little easier.

So far, am down 3.5 lbs since Sunday. Since I get up at the crack of dawn, it will be interesting to see where I'm "actually" at this weekend (and that means that, yes, I am taking my scale with me this weekend).

Have a good day, all.

Tina

UConnJulie · 03-14-2007, 07:55 AM

Tina, bummer that you won't know where you are going for a while, but really none of those three places sounds horrible ... Washington DC ... Northern California, and Alaska? It could be way worse ... but I'm one of those people who could be happy in a pa