Adventures with Afterburn

[tkinsley]

NROL FL2 workout B



A1 SG DL115x8 x2 ,135x8 (increased by 10#--grip was the issue here)
A2 T push ups 8x8,10x8x2 same as last time

B1 BSS w OHP12x8x3 god these kicked my BUTT today
B2 wt asst chin ups -52x8
B2 NG pulldowns 80x8x2 after getting glared at by the woman using the wt asst pullup machine when I asked to work in, I just didn't have the energy to glare back more than one time

C1 RDL w BOR 70x8x3 same weight, back and arms were tired
C2 russian twists 8/sidex3

Good things today: made PR goal for 135 on SG DLs (woohoo!)
Rode 21 mins on the bike and didn't feel a bit guilty about loafing a bit... too tired for HIIT
Bad things today: still not luvin those Bulgarians... and I feel like I had a bit more in the tank than evidenced above. Oh well, tomorrow is another day, I suppose.

[tkinsley]

FL2 workout A

LAST ONE ohhhhhh yeah!


Superset 1
Goblet squat 55x8, 55x8, 60x8
WG hammer strength seated row 120x8, 130x8x2

Superset 2
lying cybex leg curl... just not feeling SHELCs ever 8x87.5x3
DB push press 30(ea)x8, 35(ea)x8x2 35s about kicked my arse... but I got those damned things UP. Last rep on last set... err... ummm.... ok, not picture-perfect

Superset 3
Dynamic lunge 55x8x ,60x8, 65x8
Russian twists on swiss ball 10# med ball x8x2, 12# med ball x 8


Also ran 3 miles in the pre-dawn hours. I love this time of year.

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Happy Thanksgiving!!!!

Overall feelings--oh man... I am so thankful and glad it's over. Lunchtime workout today so a little rushed, but DAMN did I make gains this month.

Since I inadvertently already did workout B twice @ 8 reps, I do believe it's time for FL3. I am a little bit--ok, A LOT--scared of this one , but I am really looking forward to regular old squats and deads!

I think I'll preturkey gym it... I've lifted the last two days so I'll just muck around a bit and enjoy myself. I MIGHT even do some bicep curls

[tkinsley]

I am so NOT good at taking breaks in lifting, but rather than jump into FL III (which, to be honest, I just wasn't into this morning), I decided to go for TT hardcore fat loss for a couple-few weeks.
Yes, I am a program jumper. That's why the 3-4 weekers work best for me. Good thing I am not that flighty with men
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TT Hardcore Fat Loss D1/W1

Warm up: Y squats x 10, decline pushups x 8, bulgarian SS x 8/leg, half-assed spiderman climb x maybe 3/side

Superset 1
DB bench press 40(ea)x6, 45x6, 40x6
DB row 40x6, 45x6, 50x6

It felt good to lift heavier today. Tried for the 45s on the 3rd set and couldn't get them up, no spotter in sight so dropped back to 40s. I have a new awareness of this problem left scapula of mine and I could FEEL that the left arm was tracking entirely differently than the normal right arc during the presses.... weird. I am eagerly awaiting my I/O DVD which I ordered yesterday; hopefully will get all of this structural stuff fixed so I can progress here. I would like to be doing 50s for reps again.

DB rows also felt good; I could have done all sets heavier but I err on the side of conservative weight for the first day of any program.

Superset 2
Triple DB press 30(ea)x6,6,6 x 3
Bent over BB row 65x10, 65x10. 70x10

Those triple presses get painful right about the time I get to recline and get out 6 more. I am expecting some sore pecs tomorrow.
BB rows... again, feeling weird in the left scapula, so not a uniform contraction with these.

Set 3
BB Deadlift 65x20, 65x20, 75x20

Those 20 rep sets suck, in a completely good way. Wore the HRM today and noticed that I was hitting 140 bpm at the end of the set... tiring.

HIIT
cycle 3 min wu, 0:30 work/0:30 recovery x 6, 12 min cooldown


I had a very chatty older guy next to me on the bike today... until I got red-faced and started huffing for breath and then he looked a little skeered
Work intervals at L16/L17 with HR up to 159 by the last one. Whew! Good sweat!
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So I think posting a few goals is in order for the next couple-few weeks:

1. DB press @ 50 lbs
2. One REAL pull up. Preferably two... but I am being realistic. I'll supplement with chins, so total in failure set... hmm.... shooting for 6. Seems reasonable.
3. Wide squats: I want a wheel on that bizznitch. So, 135 lbs.
4. Legs need to lean out a bit--I'd like to see them decrease maybe 1/4 inch in circumference in the next 2-3 weeks. There is mucho muscle there after the last few months of NROL and TT but I want my quad separation back. I don't think I'll get that in two weeks, but I can progress in that direction.
5. I had a running goal this year of 700 miles; currently I'm at around 620 miles, and at my current 12-15 miles/week, I think that 675 will be achievable.

It's amazing, I used to run 1200 miles/year... now I can't even seem to crack 700. Oh well... guess I'm getting older because it seems just, well--difficult. Thank goodness the weather is making it much more pleasant now.

Alright, off to eat my oatmeal. Hope everyone's Black Friday is productive!

[tkinsley]

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TT Hardcore Fat Loss D2/W1

Warm up: Y squats x 10, decline pushups x 8, bulgarian SS x 8/leg, spiderman climb x 8/side (2 rounds, only did the spiderman climbs on the first one)

BB complexes
Squat x 8, split squat x 8/leg, bent over row x8, deadlift x 8
Two rounds


Whoops... forgot to bring the list of what the BB complexes entailed... so I made it up. Really should have been split squats, good mornings, bb row, and deadlifts.



Bodyweight circuit
Jumping Jacks 60
Spiderman pushups 6/side
Siff squat 25
Waiter's bow 15
Burpees 10

Totally forgot that the spiderman push ups suck. Only one round of this. TIRED.
Cardio
run 3.7 miles/33:30


I was super tired today. The run was painful also... VERY tight from yesterday's lifting. I am trying to concentrate on getting my scapula retracted during all the lifts where it matters, also doing some protraction/retraction scapula push ups which cause a little pain the next day (and I'm only doing like 12 of the damned things).
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I just want to keep posting my goals so that they remain on my radar:

1. DB press @ 50 lbs
2. One REAL pull up. Preferably two... but I am being realistic. I'll supplement with chins, so total in failure set... hmm.... shooting for 6. Seems reasonable.
3. Wide squats: I want a wheel on that bizznitch. So, 135 lbs.
4. Legs need to lean out a bit--I'd like to see them decrease maybe 1/4 inch in circumference in the next 2-3 weeks. There is mucho muscle there after the last few months of NROL and TT but I want my quad separation back. I don't think I'll get that in two weeks, but I can progress in that direction.
5. I had a running goal this year of 700 miles; currently I'm at around 620 miles, and at my current 12-15 miles/week, I think that 675 will be achievable.

[tkinsley]

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TT Hardcore Fat Loss D3/W1

Warm up: Y squats x 10, decline pushups x 8, bulgarian SS x 8/leg, spiderman climb x 8/side (1 round)

Superset 1

Wide squats (3-0-1) 75x8, 85x8, 95x8
Swiss Ball crunches (4-0-1) 15x3

Could have gone heavier on the wide squats, I'm thinking... and I definitely will have to add some weight to meet my goal here.


Superset 2
Front squat (2-0-1) 55x8, 65x8x2
RDL (3-0-1) 70x8, 80x8x2
Squats have definitely improved with all the goblet squats I did in NROL; I was ATG in the front squat which I've never been before. I did have heels up on 10# plates though.

For the first time, I felt the RDLs all the way down the hamstrings to the knee. Wowzers!

Bodyweight Circuit x 2 rounds

Y squat x 20
Diagonal lunge x 10/leg
Inverted Row x 10
Jacks x 60



I am, once again, super tired today and still VERY tight from the past two days. Today was a no cardio day, thank goodness. Tomorrow is a no lift day, and I am extremely happy about that. Not sure why I'm so fatigued but suspect mother nature is calling on me, as my waist is up 3/4 inch and my scale weight bumped up 3 lbs in the last two days (and it ain't real )
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goals:

1. DB press @ 50 lbs
2. One REAL pull up. Preferably two... but I am being realistic. I'll supplement with chins, so total in failure set... hmm.... shooting for 6. Seems reasonable.
3. Wide squats: I want a wheel on that bizznitch. So, 135 lbs.
4. Legs need to lean out a bit--I'd like to see them decrease maybe 1/4 inch in circumference in the next 2-3 weeks. There is mucho muscle there after the last few months of NROL and TT but I want my quad separation back. I don't think I'll get that in two weeks, but I can progress in that direction.
5. I had a running goal this year of 700 miles; currently I'm at around 620 miles, and at my current 12-15 miles/week, I think that 675 will be achievable.

[sona]

Yikes! Tina, I haven't been in here since before Thanksgiving--i hadn't realized how much was going on.

Congratulations on finishing FL-II! I have one more workout to complete the series myself, although I've accomplished nothing like your goals. You may think you're slowing down compared with how things were fifteen years ago, but you seem to be hustling damn good from where I sit. Congrats on making those 135# SGDLs--no back twinges on these at all? I keep hoping for a feeling of greater core stability on these, but not yet--I'm stuck at 100# max 1 rep for now, 85# for 6-8. Paltry. Partly my own fear, I think, holding me back.

I'm terrified of FL III, too, BTW--and I'm likely a lot more forgiving than you. So I know it's going to be a killer.

May I ask where the TT WOs can be found? I'll likely be doing a few FBWOs over the next few weeks, and I have an old routine or two, but I was just curious....

Like the new goals! Oh--I'll be VERY interested to hear how you like the I/O DVD. I have Magnificent Mobility, but I too am experiencing some kind of "something" in my left shoulder. I feel it in my DB presses (cannot go down as far on my left side)--and I even feel it if I try to reach out and behind me to reach for something. So I'd love to find something to help! Good luck~

--Sona

[Bill2380]

TT for the Hardcore....great choice. I have it downloaded but haven't got beyond the first workout yet, maybe after H1. Keep up the good work.

[tkinsley]

Originally Posted by sona

Yikes! Tina, I haven't been in here since before Thanksgiving--i hadn't realized how much was going on.

Congratulations on finishing FL-II! I have one more workout to complete the series myself, although I've accomplished nothing like your goals. You may think you're slowing down compared with how things were fifteen years ago, but you seem to be hustling damn good from where I sit. Congrats on making those 135# SGDLs--no back twinges on these at all? I keep hoping for a feeling of greater core stability on these, but not yet--I'm stuck at 100# max 1 rep for now, 85# for 6-8. Paltry. Partly my own fear, I think, holding me back.

I'm terrified of FL III, too, BTW--and I'm likely a lot more forgiving than you. So I know it's going to be a killer.

May I ask where the TT WOs can be found? I'll likely be doing a few FBWOs over the next few weeks, and I have an old routine or two, but I was just curious....

Like the new goals! Oh--I'll be VERY interested to hear how you like the I/O DVD. I have Magnificent Mobility, but I too am experiencing some kind of "something" in my left shoulder. I feel it in my DB presses (cannot go down as far on my left side)--and I even feel it if I try to reach out and behind me to reach for something. So I'd love to find something to help! Good luck~

--Sona

Hey Sona--

I purchased a year's pass to Craig's site (http://www.turbulencetraining.com) after I got the initial turbulence training package... I can't remember if I went via this site or the grrltraining site he also works out of. It's cool... you get a new workout every month, and there are a TON of workouts on the site, some of which are more useful to me than others but all suit my short workout attention span well

I am still waiting on my MMP shipment
I hope it gets here soon.... I need it. This new-found awareness of my jacked-up alignment is really weird; I am afraid to do things that I powered through before because I KNOW they're off. Oh well. Knowledge is a dangerous thing, sometimes!

Hope your week is going well. Have a great day, Sona!

Tina

[tkinsley]

Originally Posted by Bill2380

TT for the Hardcore....great choice. I have it downloaded but haven't got beyond the first workout yet, maybe after H1. Keep up the good work.

Yeah, Bill, it's such a good choice I am STILL sore from 4 days ago! My medial delts (which got no direct work that I can pinpoint) are exquisitely sore to the touch... my cat woke me up by stepping on them 2 days ago while I was asleep. Owwwwiiiiieeeee!

Today's workout looks brutal as well.... I will post the details tonight.

Have a great day!

Tina

[tkinsley]

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TT Hardcore Fat Loss D5/W1

Warm up: BAD GIRL today... none

Superset 1

DB push press (2-0-1) 35(ea)x5, 40x5, 40x4
Swiss Ball jackknife (2-1-1) 10x3

Well.... failed on the last DB push press. Warmed up with db shoulder presses at 35lbs last set, so I think 50 will be do-able. We shall see. Swiss ball jackknife supposed to be single-legged... ummmm.. no.


Superset 2
DB close grip press (2-0-1) 35 (ea)x8, 40x8x2
BB Split Squats (2-1-1) 50x8x3/leg

Squats could have been heavier, at least 60lbs next week... also can at least add a set of 45s for the DB press. Not tough at 40 particularly until the end.

Superset 3

Pullups wt asst -52x2 then chins x 6, wt asst -52x1 then chins x 7, wt asst -58x2 then chins x 5
Dips wt asst -28x8x3

OK, it's official. Whine.... PULLUPS ARE HARD.... whine.... had to wuss out and use the wt asst thingy as there is NO pullup/chinup apparatus other than that in the stupid gym. The other locations do have a pullup station IIRC.. so next week I'll go there instead. I am sure I could have done straight dips but I hate trying to do them in that machine so just minimal counterbalance for those. Ugh.




I also ran this morning for 2.7 miles/23:30. I am finding that I need to stop and stretch a couple of times during the run, and legs are just constantly fatigued.

****************************** ****************************** ****************************** *************

goals:

1. DB press @ 50 lbs
2. One REAL pull up. Preferably two... but I am being realistic. I'll supplement with chins, so total in failure set... hmm.... shooting for 6. Seems reasonable.
3. Wide squats: I want a wheel on that bizznitch. So, 135 lbs.
4. Legs need to lean out a bit--I'd like to see them decrease maybe 1/4 inch in circumference in the next 2-3 weeks. There is mucho muscle there after the last few months of NROL and TT but I want my quad separation back. I don't think I'll get that in two weeks, but I can progress in that direction.
5. I had a running goal this year of 700 miles; currently I'm at around 620 miles, and at my current 12-15 miles/week, I think that 675 will be achievable.

[tkinsley]

****************************** ****************************

TT Hardcore Fat Loss D1/W2

Warm up: NADA (shame on me, I know, I know...)

Superset 1

DB bench press 40(ea)x6, 45x6, 45x6
DB row 45x6, 50x6, 50x6

Got the 45s on the 3rd set and got them up, no problem. I will be doing 50s for reps again, and I'll try at least one set at that weight next week.

DB rows also felt good; the 50s feel right. Grip was an issue; if I had to hold them for 10 reps it would fail.

Superset 2

Triple DB press 30(ea)x6,6,6 x 3
Bent over BB row 75x10, 75x10 75x10

Those triple presses felt just right at 30 today again... next week 35s.
BB rows... again, feeling weird in the left scapula as soon as I started to get tired, so not a uniform contraction with these.

Set 3

BB Deadlift 75x20, 75x20, 75x20

Still getting pretty winded during these even with the wussy weight

Cardio:
Run ~3 miles/28:30 this morning
****************************** ****************************** ****************************** *************

So I think posting a few goals is in order for the next couple-few weeks:

1. DB press @ 50 lbs
2. One REAL pull up. Preferably two... but I am being realistic. I'll supplement with chins, so total in failure set... hmm.... shooting for 6. Seems reasonable.
3. Wide squats: I want a wheel on that bizznitch. So, 135 lbs.
4. Legs need to lean out a bit--I'd like to see them decrease maybe 1/4 inch in circumference in the next 2-3 weeks. There is mucho muscle there after the last few months of NROL and TT but I want my quad separation back. I don't think I'll get that in two weeks, but I can progress in that direction.
5. I had a running goal this year of 700 miles; currently I'm at around 620 miles, and at my current 12-15 miles/week, I think that 675 will be achievable.
****************************** ****************************** *************************


Since I couldn't decide WHAT to switch over to, I just stayed with TT for the moment. I will continue through the weekend I guess. Hopefully the waterbury book will get here and I can find something that rings my bell in there.

See Bill? I told you, no Hagen-Daas here

[Bill2380]

Two-a-days, just like summer football practice. That's a lot of work.

[sona]

Originally Posted by Bill2380

Two-a-days, just like summer football practice. That's a lot of work.

Ditto that!