Adventures with Afterburn

[tkinsley]

Oh I love these...

Box squat 115x5, 125x5/4 (+10)

Clean to overhead press 45x5,55x5,60x5
Squat jumps BWx6,w 4kg KB ea hand x5/2
GHR 3x5

Core shyte:
Swiss ball roll outs (45cm ball) 12/3
Dragon flags 5/3

The roll outs basically take the place of an ab wheel; I have a spot on top of my left patella that refuses to allow me to to these. The ball allows me to place some of the weight on my forearms and so my knee can then suck it up...

Tomorrow morning is el diablo day. I am going to have him give me some more oly stuff, I think. I wish I would've started training with him a year ago, but oh well... I would be willing to wager there are some good trainers in the SF Bay area SOMEWHERE. Oh, and I am going to start Krav Maga when I get there as well; I would love to be able to kick the shit out of anyone that deserved it (i.e., was trying to hurt me or someone I'm with).

My next goal is a wheel for box squats, so another 10# to go.

[mom2w]

Nice BS#s Tina! It sounds like your trainer is great; I'm sure you'll find someone in SF who can keep you on your toes too. You are gonna be one little ball of kick-*ss tough when you get all your pursuits going.

[L'ilJ]

Nice workouts girl! I did some EXPLOSIVE box squats today. Luv them.

[tkinsley]

HAHAHAHAHAHA....

OK, here's my el diablo session today:

Fun with chains and a power-measuring device:

Chain bench press max power output 168 watts

Chain squats max power 688 watts

Vertical jump: max 13.3 feet. I ask him, "is that bad"? and he replies "that's HORRIBLE".

LOL!

So the setup will be 2 days of chain work (one with squats, one with BP), coupled with an inverted row on the BP (seemed to allow me to generate more power) and with vertical jumps on the squat. I'll still keep box squats for heavy days on legs.

Essentially, I move at the pace of a two-toed tree sloth. Since I've never trained for speed/explosiveness, I'm really excited to see how it changes things! Fun fun fun. I didn't have him pinch me today, but will wait another 3 weeks (doing my own weekly 3 site, of course) so that I can see larger changes. He says that I look markedly leaner from our last session 3 weeks ago, but I am bloated and feel all hormone-y so decided to NOT check via his pinches today.

[Lost Dog]

Weird. You do some fun stuff.

[mom2w]

I wasn't paying attention and at first I saw "chain saw" and thought a) you are in Texas and b) El Diablo does have some creative workouts. Glad it wasn't quite that serious of a workout but pretty intense anyhow. (the most creative thing I've seen at my gym lately was the guy doing a high kick at the top of his step up!)

[L'ilJ]

Originally Posted by mom2w

I wasn't paying attention and at first I saw "chain saw" and thought a) you are in Texas and b) El Diablo does have some creative workouts. Glad it wasn't quite that serious of a workout but pretty intense anyhow. (the most creative thing I've seen at my gym lately was the guy doing a high kick at the top of his step up!)

Chains and chainsaws! It's like that bathtub scene in Scarface.

Hey Brenda...there's a woman who does the high kick thing on the stairclimber. WTF is up with that?

[msmozrt]

Oh, I've never done box squats maybe I should drop the idea to Bip that they need to appear on my program. Nice workout!

[tkinsley]

Originally Posted by Lost Dog

Weird. You do some fun stuff.

I get bored easily. It's a real character flaw.

Originally Posted by mom2w

I wasn't paying attention and at first I saw "chain saw" and thought a) you are in Texas and b) El Diablo does have some creative workouts. Glad it wasn't quite that serious of a workout but pretty intense anyhow. (the most creative thing I've seen at my gym lately was the guy doing a high kick at the top of his step up!)

Hmmmm... haven't cycled in instruments of destruction yet, Brenda. I'll save that for the winter, LOL!

Originally Posted by msmozrt

Oh, I've never done box squats maybe I should drop the idea to Bip that they need to appear on my program. Nice workout!

I love box squats, Jen... my booty also loves them. It's the antigravity effects, ya know...

This morning:
RAN 3.5 miles/34 mins with a midway stop for a venti americano yummmmmmmmy....
Measures: pinched at 14.3% (thigh 17mm, suprailiac 4mm, tri 9mm), scale weight UP at 139.7 after a low carb day yesterday (WTF?!?!?!) but also chest measure up 1.25 inches so hmmm.... seems like ma nature is being a bitch again.

Circumferences:

Chest 37 (hubba, hubba... )
Bicep 10.75
Waist 26
Hips 35.75
Thigh 20.675
Calf 13.75


Today is my refeed, just ate meal one:
protein waffle with strawberries and scrambled egg beaters w colby jack cheese and avocado.

I am tempted to eat another waffle although I'm not hungry (again, supporting the suspected reason for the bloating). Grrr. I think I'll take a nap instead; it's cloudy and raining off and on so very sleep-worthy.

[tkinsley]

These block things are a bit confusing to me, but here goes:

Nutrition goal:
For the next 2-4 weeks, I plan to continue on the plan that I've been following, until I hit 136-137 lbs. This will consist of 4-5 feedings/day, with one cheat day on Saturday. I have no trouble, usually, on the non-cheat days, but need to really try and listen to my satiety meter on the cheats. So, for the next 2-4 weeks, until I transition into the next phase, I'd like to have 2-3 more "normal" meals on the cheat day and 2 other meals with whatever I feel like eating that day.

Once I'm at goal, weight-wise, I will transition to a more moderate carb plan, with 5 meals/day. I'll just call it PN-esque and leave it at that. That's 35 meals/week, so with 90% compliance, that means I get 3-4 less perfect meals.

Overall, I think that shooting for 110 blocks sounds about right.

Fitness goal:
I'm liking the setup I have currently. It seems like 4 days of lifting/week suit me best, and I'll plan to do that with ONE FULL WEEK of recovery every 6 weeks. Rest is my hardest goal to meet; I always feel lazy if I'm not busting my ass, even though I realize it becomes counter-productive at some point.

Here's the minimum plan:
RT: 30-45 mins, 4x/week (2-3 blocks each x 4)
Cardio/Intervals: HIIT x 3/week, 20-30 mins each with at least one additional run/week (appx 30 mins)

I think my fitness blocks will be less than many others on this challenge, mainly because I'm trying to not overtrain. I'll shoot to exceed the minimum of 100 blocks for that reason; also, I will need to take a full week off from the normal heavy lifting and explosive stuff to recover; I'll most likely throw in a few full body workouts during that week just to get some activity in.

Personal Goal:
Well, I want to see 12-13% body fat again. I'm close, so I should be able to lose another 1-2% in the next two months. Other things that I MUST do are more self-nurturing:

1. Mobility/prehab stuff (this may be as little as working on shoulder internal rotation while lying on the floor to a complete I/O or MM series): at least 4x/week. I am notoriously terrible about doing this, and I need it.
2. Take a yoga class at least 2x over the next 61 days. It doesn't sound like much, but again, baby steps for THIS over-achiever
3. Derm boards are almost here. I need to devote a minimum of 1 hour/day this month (more next) to just board study.
4. Self-acceptance: I am my own worst enemy. I bought a book about anger management (I have serious RAGE sometimes) and I believe much of my anger is a reaction to something about ME that I subconsciously can't accept. So, I will get through the entire book "the Anger Trap", and see if I don't find that I'm more forgiving in general.

There are a lot of personal goals in there, but for 250 blocks, I think it's appropriate. Also, have I mentioned I'm an overachiever? :p

Competitive Goal:
Fine. I'll do a couple of 5Ks or shorter. I need new tshirts anyway. My heart isn't in this one, particularly, since I know that I have decreased my running so much that I'll perform like shit in a race. Perhaps this will roll into the self-acceptance blurb above though; is there really anything wrong with that? Do I have to be the best or in the front of the pack for every damned thing in life?

[tkinsley]

Quick HIIT: Ran 4 of the intervals on 2-3.5% incline; the last one was a fast walk at 5% (total 2 miles/23:00, no land speed records here but my HR was up there the whole time. Guess I'm finally getting deconditioned on my aerobic fitness/efficiency).

HIIT time 23:00

Core crap
BB swings bar x16/3
Floor wipers oly bar x14/3

SS 1
Deadlifts 135x5,145x5,155x5/2,165x5 (+5)
Plyo pushups (on smith machine) 5,6/4

Not an easy PR today... I was sure I was going to hit one, but I thought perhaps a bit more than I did. Whatever, I'll take it. Plyo pushups are barely plyometric. I am one slow twitch beeeeyotch.

Complex
Bending KB unilateral shoulder press 8kgx10/2,12kgx8
KB alternating dynamic side/side lunges with row 8kgx10/side, 12kgx10/side
Scissor jumps 10/3 (5 per leg, I was tired)

Total lifting time: 36:00

Also was a good girl and did mobility stuff at the end as well as stretching. I felt guilty enough to work on shoulder internal rotation last night when I was sitting on my butt as well. This challenge will force me to at least try and get things moving the way they were designed to rather than waiting for things to break down first. That's a huge bonus.

[tkinsley]

Good news today: I was given the green light to eat at maintenance for a week. I'm actually terrified to jump back up to 1800 or so calories, so I'll try 1500 for a couple of days, then 1600, and hit 1800 by the end of the week (which will coincide with breakfast at the Guenther house, a historic place in downtown SA that is apparently worth the calories--so there's one of my cheat meals for the day).
Once I'm done with SSD, I'll be transitioning to TNT (thanks, Adam!) for the long haul. I can't wait to have a more normal relationship with food... I hope.

I took a nice leisurely walk this evening and listened to some podcasts from Slate and some good old liberal talk. Ahhh... now that's what I call taking care of ME. Also managed to squeeze in more shoulder internal rotation and some stretching. Food was 100% compliant (4 meals, 1350 cals, 133g pro, 60 g carb, 64 g fat, 15 g fiber).

Nighty night.

[Victoria]

Glad to see your goals, Tina. Killer as usual!

I know your pain--Personal Goal #3...blahhh!!! I'm 2 weeks away from my final 2 tests (my profession's version of the boards, bar, whatever) and I'm ready to scream! Oooooh if I had a gun...

Happy eating!

[tkinsley]

Well good luck on your finals, Victoria. I'm sure you'll smoke 'em.

This morning:
My least favorite: Elliptical HIIT 22:00 MHR 163 AHR 138; 160 calories.
But I got it done, so.... Woot!

Back sore from deads yesterday, probably from those floor wipers too, I'm betting.

[L'ilJ]

Originally Posted by tkinsley

Good news today: I was given the green light to eat at maintenance for a week. I'm actually terrified to jump back up to 1800 or so calories, so I'll try 1500 for a couple of days, then 1600, and hit 1800 by the end of the week (which will coincide with breakfast at the Guenther house, a historic place in downtown SA that is apparently worth the calories--so there's one of my cheat meals for the day).
Once I'm done with SSD, I'll be transitioning to TNT (thanks, Adam!) for the long haul. I can't wait to have a more normal relationship with food... I hope.

I just finished a week at maintenance (or slightly above ] and it felt pretty good. I'm back on the wagon today..and I'm hoping the little break helps kick things up again.

[UConnJulie]

Looking great as usual ... just curious though ... your vertical jump was 13.3 FEET ... and that was HORRIBLE?!?!