Adventures with Afterburn

[tkinsley]

Originally Posted by sona

Damn, Tina, your back AND your ankle. It's beginning to sound as though you're...uh... overtraining ?

Maybe you need a vacation.

Also, if I lived in Texas, I'd want to leave ASAP, too. (Sorry to all you happy Republicans who have found nirvana in the Lone-Star State!)

Mmm...Valium. Never leave home without it!

Hahaha, you might just be onto something, Sona in re: overtraining... hmm, also in re: valium AND in re: Texas, LOL! I actually ran this morning for 3.1 miles and then ankle started talking to me... by the time I was done @ work today my head was throbbing so, Brenda, my 5RM has been moved forward one day--tomorrow morning.

Now, off to bed with my lazy (yeah, right) ass...

[tkinsley]

5 RM day today:

BACK SQUAT(WIDE STANCE): 45x5,65x5,85x5,95x5,115x5,120x 5,130x5,135x4

BENCH PRESS:
45x5,65x5,75x5,85x5,95x5,105x4

DB TRI EXTENSIONS (weight per each DB):
10x5,15x5,20x5,25x3

Then I had a little elliptical HIIT to finish things up 22:00 2:00/2:00 X5, 2:00 cooldown.

I actually expected to be able to lift more than I did; I thought I would hit all 5 reps on the 135 squats but nopers... same with the bench, I was SURE I would get a 35# plate on either side. Dammit.
The DB tricep extensions.... I don't know what to make of those. Since DBs only go up in 5# increments where I was, it's not like I could add a lb or two at a time. Oh well.

This morning I was 139.5 lbs; first time I've been south of 140 in what seems like forever. I am planning on weighing 137.5 for the Summit (so, two lbs in the next three weeks, basically. Should be do-able based on performance thus far).

Oh, and BTW Brenda--I only get good drugs because I get to write the prescriptions, LOL... well, actually, I ask coworkers to write for valium. It's poor form to write them for one's self

[Victoria]

Originally Posted by tkinsley

Oh, and BTW Brenda--I only get good drugs because I get to write the prescriptions, LOL... well, actually, I ask coworkers to write for valium. It's poor form to write them for one's self

How 'bout a script for some Xanax...now that's some good stuff!

2 lbs in 3 weeks...if anyone can do it, you can!

[Lost Dog]

Originally Posted by tkinsley

The DB tricep extensions.... I don't know what to make of those. Since DBs only go up in 5# increments where I was, it's not like I could add a lb or two at a time. Oh well.

If you have that problem a lot, you can get platemates.

http://www.flexcart.com/members/elit...d=111&pid=1649

Someplaces carry pairs of 1.25lbs ones. That way, two can bump a db up by only 2.5lbs. You can still do it with one of these, but it's not exactly balanced...

[tkinsley]

Originally Posted by Lost Dog

If you have that problem a lot, you can get platemates.

http://www.flexcart.com/members/elit...d=111&pid=1649

Someplaces carry pairs of 1.25lbs ones. That way, two can bump a db up by only 2.5lbs. You can still do it with one of these, but it's not exactly balanced...

You know, the gym just bought these washer type things that go up by like 1/4 lb increments... but it is beyond me how you could use them on a DB since they're not magnetized

So here's the stats for end of week 2 on super secret squirrel diet:

Weight: 140.9 (dammit, I KNEW I would bump up again after yesterday's nice surprise... oh well)

Chest 36.75 (-.25)
Waist 26.5 (unchanged)
Umbilicus 27.5 (unchanged)
Hip 36.25 (+.25)
R thigh 21 (-.125)
R calf 14.125 (unchanged)
R bicep 10.875 (-.125)

skin folds:
11(-1)/5/19(-1) (tri/SI/ant thigh)=16%

There is now a vague suggestion of oblique definition; linea alba is in da house, and there is at least a four pack working at the moment. My arms are veiny like crazy most days, my inner thigh at the knee has visible veins, but my quads really aren't separating out yet at all. Today is 5RM on deads, chins, and hammer curls... better get to it, I guess. Pix next week also I do believe . I will post them in all their gloriously embarrassing potential when taken.

[Lost Dog]

Originally Posted by tkinsley

You know, the gym just bought these washer type things that go up by like 1/4 lb increments... but it is beyond me how you could use them on a DB since they're not magnetized

That is tough. For a while, I used loops of chains to do microweight adjustments. They worked well for barbells, but the only place to attach them on a solid dumbbell is the handle. Felt a little squeezed. I could hang them down, but then they swing a bit. No biggie if you're moving slow, but I felt like an idiot.

What about wrist weights? http://www.amazon.com/Valeo-AW5-Adju...846564-9372018

Originally Posted by tkinsley

So here's the stats for end of week 2 on super secret squirrel diet:

Weight: 140.9 (dammit, I KNEW I would bump up again after yesterday's nice surprise... oh well)

Chest 36.75 (-.25)
Waist 26.5 (unchanged)
Umbilicus 27.5 (unchanged)
Hip 36.25 (+.25)
R thigh 21 (-.125)
R calf 14.125 (unchanged)
R bicep 10.875 (-.125)

skin folds:
11(-1)/5/19(-1) (tri/SI/ant thigh)=16%

There is now a vague suggestion of oblique definition; linea alba is in da house, and there is at least a four pack working at the moment. My arms are veiny like crazy most days, my inner thigh at the knee has visible veins, but my quads really aren't separating out yet at all. Today is 5RM on deads, chins, and hammer curls... better get to it, I guess. Pix next week also I do believe . I will post them in all their gloriously embarrassing potential when taken.

Sounds like you're doing great on the squirrel diet. Is that the code name? Same secret diet that OldGuy and Ninja are doing? If so, I was in last year's group for a bit. I dropped out. I had to be two weeks behind everyone due to the vacation I took last year. It made it hard to get my questions answered, so I stopped because it was annoying to feel like I was pestering Joel with two week old questions...

But, I'm using principals from the diet, even now. With good results.

Hang in there!

[sona]

Pix next week also I do believe . I will post them in all their gloriously embarrassing potential when taken.

Woot!! "embarrassing" doesn't belong in this sentence, m'dear. Not with your progress!

You are truly an inspiration~ No lie.

[tkinsley]

Originally Posted by Lost Dog

What about wrist weights? http://www.amazon.com/Valeo-AW5-Adju...846564-9372018




Sounds like you're doing great on the squirrel diet. Is that the code name? Same secret diet that OldGuy and Ninja are doing? If so, I was in last year's group for a bit. I dropped out. I had to be two weeks behind everyone due to the vacation I took last year. It made it hard to get my questions answered, so I stopped because it was annoying to feel like I was pestering Joel with two week old questions...

But, I'm using principals from the diet, even now. With good results.

Hang in there!

If it's Joel's diet they're on, we're doing the same thing
NOw, in re: wrist weights... HAHAHAHAHAHAHA! I love the suggestion, but damn, would I feel like a 'tard with those things on... flashback to Jane Fonda, LOL! I do appreciate the suggestions though, Roland. Thank you.

Sona, you are a doll. Truly.

So, without further blathering.... today's 5RM workout followed a 3 mile run/27:53 and breakfast:

Narrow stance DL: 65x5,85x5,95x5,105x5,115x5,125 x5,135x5,145x5,155x5,165x5

Wt asst chins:
-60x5,-50x5,-45x5,-40x5,-35x5,-30x4

DB hammer curls (wt per each):
12x5,15x5,20x5,25x5,30x3

Did a few KB swings just for the halibut... and done.

WOOOOOOOOOHOOOOOOOOOOOOOOOO!
Some serious PRs on my lifts; the 3RM week is gonna be friggin unbelievable, I'm thinking. Let me prognosticate that I will pull 180 for 3, do 3 unassisted chins, squat at least 145, and hit 115 for my bench. I will never need help carrying in the groceries in 50 years (unless I break a hip or something )

I just want to say THANK YOU again to Brenda, who suggested this program. I love it.

Tomorrow is no lifting, but will almost certainly run and do a little HIIT. I am super hungry today for some reason... just ate and feel like I could eat again. I hate that! I'm going to pretend like a cup of sugar free cocoa is a food and have that instead

[Lost Dog]

Hey, better drop the 'tard talk before you hit San Fran. They'll run you outta town.

[UConnJulie]

Awesome progress Tina! Can't wait to see the pics. Is the before pic from before GSD or at the beginning of the Secret Squirrel Diet?

[mom2w]

Tina: You're doing soooo great! I think the appeal, to me, of Chad's programs is that they are heavy & "manly" but they aren't unattainable by any woman. 3RM week is actually cake once you've made it that far in the program. Keep up the good work and I'm so glad you like it (I'd hate to make a suggestion that fell flat & wasted your gym time!)

[tkinsley]

Originally Posted by Lost Dog

Hey, better drop the 'tard talk before you hit San Fran. They'll run you outta town.

Ahem. I meant to say, "developmentally disabled".

UConnJulie Awesome progress Tina! Can't wait to see the pics. Is the before pic from before GSD or at the beginning of the Secret Squirrel Diet?

SSD... so only 3 weeks separating them... I think the main changes have really been much more in the upper body and abs. Legs are first on, last off. Dammit. It's funny that I can pinch at 16% and still look so soft to my eyes. Body dysmorphia, anyone?

Ran this morning HIIT 22:00/2.2 miles--did it on that woodway or whatever that darned treadmill is... I KNOW that booger is miscalibrated by a huge amount, since when I run on any other tmill at 6.7 mph, my HR is around 135-140, but on this sumbitch it gets up to 155-160

Tomorrow more 5RM stuff, but no lifting today. Brenda, I have tried more programs than I can shake a stick at, but this one is a keeper. And even if I would have hated it, I would have still been grateful for the suggestion.

[Victoria]

Originally Posted by tkinsley

I have tried more programs than I can shake a stick at, but this one is a keeper.

YIPPEE!!!

[UConnJulie]

Have you broken the 3 week "plateau"? (you know, where you can't stick to a program for more than 3 weeks?!)

[tkinsley]

Originally Posted by UConnJulie

Have you broken the 3 week "plateau"? (you know, where you can't stick to a program for more than 3 weeks?!)

As a matter of fact, LOL.... YES!

OK, well not yet. But I am IN week three and planning to go through weeks 4/5 (which have a couple 2x/day lifting, yikes!) as well as week 6 (3 RM).

So today was another 5RM day
(DBs in lbs per each DB):

Front squat 45x5,50x5,55x5,60x5,65x5,75x5, 85x5,95x5,105x5

Military BB press 45x5,50x5,55x5,60x5,65x5,70x5, 75x5,80x5

Decline DB press (palms facing each other) 20x5,25x5,30x5,35x5,40x5,45x5

Lots of PRs again... left shoulder felt very unstable on the decline presses with the heavier weights, and really didn't feel so hot on the military presses either, come to think on it... perhaps I should be doing the friggin I/O warmups that I paid good $$$$ for, LOL! That 430 AM thing, though... I am rushing already to lift properly AND eat breakfast AND get to work on time.

Tomorrow is an off day; will probably run and do another HIIT session. Thursday is the end of week three with more 5RM lifting. I like this!

Oh, and for the record: I am officially addicted to JP Fitness. When I couldn't get on the site all morning to post my workout, I actually felt withdrawal symptoms :p