Adventures with Afterburn

[tkinsley]

Originally Posted by mom2w

Glad to hear you're getting your butt kicked! LOL I've been pc-less for almost a week now so I'm just catching up. If there's anyway to stay off the extra running, etc. you might want to try. I'd think it would just add to the body stress and possibly raise cortisol levels and that junk -- despite the fact that recovery is hard on twofers anyway!

I know, Brenda... but I am such a knucklehead. Also, my head feels like it will explode from the stress in my life right now... those runs are a panacea for my sanity sometimes...

Okee dokee, workout deux:

3x12 @ 14RM, 75 secs between sets
All DB weights per DB, warm up sets omitted

A1 sumo DL 115x12/2, 95x12 (knee was talking to me again so I decreased the weights a smidge on the last set. I am obviously doing something weird on this one...)
A2 DB bench press 35x12/2, 40x12

B1 Wt asst wide pull ups -70x12,11, -75x10
B2 Rope overhead tricep kickouts 48x12/3

C1 seated calf, toes straight 70x12,80x12/2
C2 swiss ball crunch 12/3

Done.
DAmn, I'm tired.

That, however, was the last twofer. Next week I have 3RM on 4 days and then time to switch gears.... any suggestions from the peanut gallery?

[mom2w]

What? No double twofers? That was really the difficult, can't walk around phase so if you're not feeling up to it before you start it, don't go there. I'm liking the Waterbury Summer Project right now if you're looking for a cutting plan. It changes every 2 weeks (notice a trend?) and the 2 weeks within each phase are 3 days of different lifting and 3 days of different HIIT. But, the 2nd week is shorter rest, more reps, longer duration or changes of that ilk.

[UConnJulie]

Please please take lots and lots of pictures this weekend at the Summit ... I'm so sad that I'm not going to be there ...

[tkinsley]

Man, I am not in the mood for this week. I will do squats and front squats 3RM since I think that will be useful info, but DB tricep extension 3RM?!?!?!? Are you friggin kidding me?

HFT phase 4 day 1
(couldn't stomach the thought of squats and bench today, so those will be manana....)

Deadlift 3RM: 185
Chin 2RM: Body weight
Hammer curl 3RM (on cable machine, rope hammer curls) 96

Some KB swings and such for intervals and done.

This week is my in-training examination which means jackshit since I'm taking the real boards this year for my specialty; however, everyone gets their undies in a bunch over it, including yours truly, so I am at a high irritant and megabitch level for the next few days. Poor DH.

I am actually going to take an ENTIRE week off from any structured program once this 3 RM thing is over; I need a break. I'll keep doing HIIT, have also started to rethink the amount I'm running after Alwyn's presentation this weekend, so grrrrrrrrRRRRRRRRRRRR I don't know what to do with that... might be running a lot less as well.

Rant over.

[tkinsley]

This morning:

HIIT 22:00/2 miles

Actually wore the HRM today and noted only up into the 160s during the work intervals. My inner thighs are soooooore from either the kb swings or kb lunges that I did for HIIT yesterday... I ended up walking during the "rest" periods which is a first. This is the first run I've had in a week, I can't believe it--but I do think I've impacted my ability to lose fat effectively by becoming too efficient metabolically from all of the "extra" that I do--so I'm going to try to dial it down a bit.

Side effect of less running: I am an evil and miserable bitch.

3RM tomorrow due to sore legs. Refeed yesterday sucked as well--I wanted Arby curly fries but ate microwave fries, wanted deep dish pizza w spinach and ate thin crust pizza AWFUL one slice, wanted a dessert but couldn't pick one and so ate protein pancakes instead... the list goes on.

Oh, and mickey rodent was ON MY COUNTER YESTERDAY. I am going to have a friggin stroke if that little bastard doesn't take the bait and spring the trap, already...

[L'ilJ]

Sounds like you're having a tough time of it Tina. Maybe you're right about your being too efficient metabolically. Try doing something completely different. No running at all for a while. Use the bike, jump rope, swim, KB swings, tabatas?

Your refeed sounds miserable.

[sona]

Oh, and mickey rodent was ON MY COUNTER YESTERDAY. I am going to have a friggin stroke if that little bastard doesn't take the bait and spring the trap, already...

What?!! Where did I miss this? You have a...what? a mouse? a rat?

Can you borrow someone's cat for a week?

Sorry about the possibility of an overefficient metabolism. You are extremely active and energetic (and consistent) in your WOs and cardio, and that's what they say about diminishing returns. Before you know it, you'll need to be a whirling dervish just for stasis. And that sucks.

I like Jill's suggestion--shake yourself up, constantly if you can.

That disappointing refeed also sucks, Tina. Sounds like a little organization/foresight is needed to prepare for the refeed--getting some of the products in advance--kinda the way we prepare for the WOs, y'know? I have a damn lot of sympathy for this. When I've been hankering after something, and have only one shot at it every two weeks or longer--and don't get to have it--look out!!

I hope the next refeed goes down in history!

[tkinsley]

Originally Posted by sona

What?!! Where did I miss this? You have a...what? a mouse? a rat?

Can you borrow someone's cat for a week?

Check out the story here:

I have two cats... that is one damned stupid rat. I'm going to buy some ingress only traps and see if I can trap him that way... I think I will need to bait with PB though, b/c he has not even approached the cheese (I assume the trap would deploy if he had...)

I know, Jill... it sucked! I did swings and such yesterday and my inner thighs are really sore today. I am super-bummed about the running; nothing decreases incipient bitchiness like a good 3 or 4 miler, but... I'm torn. I have to run for my fitness testing, so I have to have some level of aerobic fitness to work from. It just seems so counter-intuitive, to do LESS and achieve MORE... sort of in the too-good-to-be-true category, ya know?

The next refeed WILL be planned--I'm having some frigging GOOD pizza this time. I think. :p

[Victoria]

Hang in there...Tina. Once again my newbieness keeps me from being able to offer you some devine advice, but I know that Sona and Jill are right about mixing things up, planning refeeds, etc., etc., etc., It seems like every program needs to be re-evaluated and revamped at some point...like just wiping the slate clean and starting all over again with something completely new and different. You'll figure it all out...I believe in you!

About the mousy thing...hasn't happend in a while but I'd be working out in my basement, minding my own business...when all of a sudden I'd notice this little mouse perched up on the joists...just sitting there...peering down at me with those shifty little eyes like I'm the one invading his home! It was the creepiest thing.

[tkinsley]

Originally Posted by Victoria

Hang in there...Tina. Once again my newbieness keeps me from being able to offer you some devine advice, but I know that Sona and Jill are right about mixing things up, planning refeeds, etc., etc., etc., It seems like every program needs to be re-evaluated and revamped at some point...like just wiping the slate clean and starting all over again with something completely new and different. You'll figure it all out...I believe in you!

About the mousy thing...hasn't happened in a while but I'd be working out in my basement, minding my own business...when all of a sudden I'd notice this little mouse perched up on the joists...just sitting there...peering down at me with those shifty little eyes like I'm the one invading his home! It was the creepiest thing.

Newbie or not, any advice or words of encouragement are appreciated, Victoria

Today did another 3RM... after the summit and the words of Dos I am thinking that perhaps I should focus my efforts on front squats so I did those and bench today, with OK results:

Front squat 3 RM 115
Bench 3RM 105 (did 110 x2... set up was weird. I should have done it on a standard bench but was using those safety catcher hooks in the squat rack, so mechanically disadvantaged to start I think)

Also did some fun stuff with KBs like one arm up squats, some lunges (my inner thighs are STILL sore), and then did some

chins BW x2/3 haha take THAT weak girlish upper body!

El rodent sprung the trap and absconded with the cheese without leaving so much as a hair behind. Bastard.

[L'ilJ]

Nice workout Tina! Hey, don't bitch about your girly upper body, at least you can DO a chinup. I still can't Sona can smoke us all.

[tkinsley]

Well, it's a damned good thing I stopped at the maintenance office today. The caretaker came to set more traps for me--and monsieur rodent was dead in the trap under the stove which I didn't even know existed. Apparently he had been there for a couple of days, but not long enough to get ripe.

Ick.

I just hope he has no siblings...

[gobbla]

kick ass on the dead rat.

you'll be out of that place soon enough. They don't have rat's in Cali...they have snakes

[Lost Dog]

And, in N. Cal., traps are outlawed.

You have to go the Pied Piper route or PETA has a cow. (not a real cow, either. cuz that's wrong, too. ).

[L'ilJ]

Ugh Tina...all this talk of rats! Do you think he was the only one? I couldn't get out of there fast enough.

[tkinsley]

Originally Posted by L'ilJ

Ugh Tina...all this talk of rats! Do you think he was the only one? I couldn't get out of there fast enough.

God, I HOPE so...

Originally Posted by Lost Dog

And, in N. Cal., traps are outlawed.

You have to go the Pied Piper route or PETA has a cow. (not a real cow, either. cuz that's wrong, too. ).

Dammit, I never learned how to play the flute... LOL!

Originally Posted by Gobbla

kick ass on the dead rat.

you'll be out of that place soon enough. They don't have rat's in Cali...they have snakes

I am not afraid of snakes... at a distance. Oooooh boy, I better buy a baseball bat!

Yesterday HIIT:

Running x 24 mins; 5x2:00 fast (HR up to 170s), the rest at a jog or even brisk walk.

I *really* am going to take a solid week off from anything with a rigid set/rep plan... I ordered lift strong from Alwyn so we'll see if anything in there sparks my interest. Gee, with 900 pages... I should have at least a month's worth of flip flops available.