Adventures with Afterburn

[L'ilJ]

Today my husband rolled his eyes at me when I told him that I have a change-up in my diet next week so I needed to make a list for grocery shopping. He says, "this week, I will be eating a diet consisting entirely of frogs legs and chocolate, and next week I'll be eating eggs and caviar." Yeah, yeah, yeah...I know....I KNOW! I'm a freak. He teases me, but as long as I don't but him about what he eats, he is fine with it.

[tkinsley]

OKeeeee dokeeeeyyyy:

2x12@14 RM, 75 sec rest

A1 Wide back squat 65x12,75x12
A2 Bent over DB rows 30x12/2

B1 BB military press 50x12,54x12
B2 Split squats 50x12/leg, 54x12/leg

C1 standing calf toes out 100x12/2
C2 WG incline bench 65x12,70x12

Felt surprisingly good during the second workout... I think I could have gone probably 5-10 lbs heavier on most things but given that I already lifted heavier early today, I cut myself a wee bit o' slack.

Today's feeding is OK... nothing spectacular. I had a small tortilla soup, salad, and a choco chip cookie with a small skim cappucino for lunch (made at this hippie throwback place which generally cooks with very minimal oil). Dinner just now was a lean burger on a seeded roll with italian cheese blend and spaghetti sauce (pizza still sounds good but not good enough to eat for some reason, so this was my substitute), about 1/2 cup or less of penne/mozzarella/basil salad in a smidge of olive oil, some green beans, and a small salad with tomatoes and some regular old salsa ranch dressing. The apple I'm eating as I type this is about the tastiest thing I've had today. Weird.

[tkinsley]

OK, this is obviously where the rubber meets the road. My CNS is fried.

Run HIIT: 2:00/2:00x5, 2.2 miles/20:00. My booty, legs, calves... everything is making itself known today, so I took it a wee bit easy on the intervals. Despite the fact that I know I should lift first, I didn't, because if I DID, I wouldn't have done the HIIT, and after a refeed... well, that is just not allowed.

HFT phase 3/day 2

4x6 @ 8RM, 60 sec rest between pairs

A1 Deadlift 135x6, 145x6/3
A2 Decline DB bench(palms facing each other, wt per each) 35x6,40x6/3

B1 Wt asst chins -45x6, -50x6,6,5
B2 Tricep pressdowns (cable) 77x6/4

C1 Seated calf 80x6/2, 85x6/2
C2 Half-assed dragon flags 6/4

Everything. Hurts.
No, seriously.
Everything.

Tomorrow is an off day from lifting THANK DOG.... more HIIT unfortunately and running, but that will be a walk in the park after the last two days. Oh, wait... actually, make that the last 24 hours. Yes, that's right... I lifted at like 9AM yesterday so actually had 3 separate sessions in the last 24 hours. Brutal. No wonder I feel like cat vomit.

[tkinsley]

Run 3.1 miles/28:30

Maybe HIIT later, not sure... I did untimed pickups/fartlek through the first half of the run.

No lifting today, thank goodness. My lower back is talkin to me today.

[UConnJulie]

Originally Posted by tkinsley

Run 3.1 miles/28:30

Maybe HIIT later, not sure... I did untimed pickups/fartlek through the first half of the run.

No lifting today, thank goodness. My lower back is talkin to me today.

You need a nice relaxing hot tub and massage!!

Fartlek ... that word never fails to make me smile ... juevenile, I know ...

[tkinsley]

3x12 @ 14RM

A1 upright row (cable) 48x12/3
A2 front squat 65x12/3

B1 DB laterals (wt per DB or KB): 10x12/2, 4Kgx12
B2 GHR (on GHR curvy bench thing): 6, 12/2
**these just kind of... hurt. No leg curl machine that I can stand here, and I hate SHELCs, so...

C1 BB Bench 75x12/3
C2 BB curl 35# olyx12,37x12,38x12

HIIT: elliptical 1:00/1:00 x 10 (21:00 total)

DONE.

Today is the first day that I have felt a little weary of the program... since this is my fourth week on it, that might be a record! I will at least stick with it through the next 2 weeks; I'm curious to see what my 3RM will be on the squat and the DL at least.


Julie, we have similarly juvenile senses of humor, b/c TYPING that word makes me laugh.

[UConnJulie]

GHRs are supposed to HURT!!! Let's see how those hammies are feeling tomorrow!!

You have stuck with this program for a while ... we'll mark this one down as the record!!

FARTlek

[tkinsley]

Today is a twofer. Unfortunately, I was up at... get this--230 AM today. Why, you ask? Because I inadvertently set the clock ahead an additional 30 mins last night. GRRRRRR

Oh well. Anyhooooo....

Workout 1 (AM, obviously)

3x6 @ 8RM
All DBs given in lbs per DB
Warmup sets omitted

A1 Narrow stance DL 135x6,145x6/2
A2 Decline DB bench press (palms face) 35x6,40x6/2

** coulda went heavier on both of these, but given that I get to do it again tonight and the time of day, I said fruck it and only gave about 90%

B1 wt asst chins -50x6/2,-45x6
B2 triceps cable pressdowns 72x6,84x6/2

C1 seated calf 85x6,95x6,105x6
C2 reverse crunches 6/3

followed this with 9 mins of very solid jumprope fun and done... for now.
Yep, I am going to get through the next two weeks and get my 3 RM and then I am heading for the hills, lol... but that will be 6 weeks of the same thing, which is really a record for me lately.

Off to play army field medic, woohooo....

[UConnJulie]

Any idea what's on tap next?

And so when you play field medic is it general medicine or just dermatology? Can't be many field emergencies in dermatology!!

[tkinsley]

Originally Posted by UConnJulie

Any idea what's on tap next?

I am weighing my options on the next... maybe I'll just do what I feel like for a few weeks and go from there. I'm hiring a trainer for oly lifts and explosive lifting techniques but only plan on seeing him like twice a month, sooo.... we shall see.

And so when you play field medic is it general medicine or just dermatology? Can't be many field emergencies in dermatology!!

Yeah, it's just required training for all deployable personnel... now that I am finishing my derm training, I could potentially be in the bucket to deploy (although that has yet to happen to AF derms, Army derms routinely are deployed as "just regular docs", and see all sorts of shit they are neither qualified nor credentialed to deal with), so all the normal boxes must be checked.

So today, I carried a fake M16, low crawled, high crawled, use said fake rifle to get under non-barbed wire, ran dropped and rolled with said fake rifle... made me want to kill something, LOL! Seriously, I got a great workout with that 20# fake gun and that ridiculously heavy kevlar helmet. However, I still somehow made it to the gym and finished part two of my workout after I was done:

HFT Phase 3/day 5 PM workout

2x12 @ 14RM
All DBs in lbs per DB, warm up sets omitted from below:

A1 sumo squat 115x12/2
A2 DB bench press 35x12/2

B1 wt asst wide pull ups -70x12/2
B2 reverse grip cable triceps pressdown 60x12/2

C1 seated toes out calf raise 75x12/2
C2 swiss ball crunches with med ball 6x12,8x12

No PRs, no surprise there. I'm beat.

Funny thing with the sumo DLs.... they friggin hurt my left KNEE. WTF is up with that? All I can figure is that my toes are turned out too far....??

Tomorrow and Friday: no lifting, wooohoooooo, just HIIT.

[mom2w]

Tina:
You are da bomb girl! I can't believe all the extra stuff you're tacking onto HFT. I did it from an underweight/undercaloried starting point and it kicked my *ss in the best way possible (there was no way I could do much but eat & sleep some days). I can't imagine doing it plus more. FWIW, I tried to do it again last fall and just couldn't motivate myself to do it. It was definately a 1 shot thing. My dh did the "build your own HFT" program and loved it. He's doing WSP right now for cutting.

Hope your knee feels better. No idea on what's wrong. Sumo usually is less stressful for me.

[Victoria]

Originally Posted by tkinsley

So today, I carried a fake M16, low crawled, high crawled, use said fake rifle to get under non-barbed wire, ran dropped and rolled with said fake rifle... made me want to kill something, LOL! Seriously, I got a great workout with that 20# fake gun and that ridiculously heavy kevlar helmet. However, I still somehow made it to the gym and finished part two of my workout after I was done:

Now that's cool!!!

[tkinsley]

Today I get to get gassed! Fun, fun....

Run HIIT 22:00/2.4 miles 2:00/2:00 x 5, 2:00 warmdown

Have a great day, all!

Tina

[tkinsley]

Elliptical HIIT 22:00 2:00/2:00 x 5 w 2:00 cooldown.

Resumption of punishing my body again tomorrow with a twofer...

[L'ilJ]

Originally Posted by tkinsley

Elliptical HIIT 22:00 2:00/2:00 x 5 w 2:00 cooldown.

Resumption of punishing my body again tomorrow with a twofer...

After your last twofer I would have thought you'd learned your lesson! I don't know how you do it...

[tkinsley]

Originally Posted by L'ilJ

After your last twofer I would have thought you'd learned your lesson! I don't know how you do it...

Just following the plan, m'dear... LOL!

AM:

Run 1.5 miles/13:50

workout 1:
4x6@ 8RM, 60 sec rest between pairs

A1 Narrow stance squat 95x6,115x6/2,120x6
A2 Seated row (overhand grip) 84x6,96x6,101x6,108x6

B1 BB military press 45x6,55x6,60x6,65x6
B2 BB lunge 45x6/leg,55x6/leg,60x6/leg

*sudden onset of right knee pain on the third set of lunges, so bagged the fourth set

C1 standing calf (toes straight): 120x6,160x6 and uh-oh, knee pain again so to seated calf 95x6,110x6
C2 Narrow grip incline bench press 75x6,85x6,88x6,90x6

Good workout, not great. I am pissed at my weigh in this AM at 4 friggin 30:
142.2
W.T.F.!?!
OK, I am riiiiight before TOM, like within 1-2 days. But dammit, I am seriously annoyed.
Pinched at 16% again, thigh mm down to 19, tri 10mm, suprailiac 5mm

Waist and chest up today... by less than 0.25 inches. Hmmm... I wonder why? Since starting what, 4 weeks ago? 5? I don't recall at the moment.... Hips at 36 (-1), R thigh at 20.875 (-.625). Damn, am I bitchy and hormonal.

PM workout to follow, but we'll see if I can actually do wide squats and split squats, depends on if the knee is OK. Right now it feels fine, but I am sitting on my big fat butt right now, so there is little to make it hurt other than immobility.

Tata for now.