Adventures with Afterburn

[tkinsley]

Originally Posted by gobbla

UD 2.0 learn it...love it

Been there, done that... with miserable results. I can't do the full-on carb binge that Lyle seems to like... the GSD is working for me--for now
Oh, and I hated those depletion workouts--I mean LOATHED them, LOL!

[tkinsley]

Ran 3.2 miles/28:55 this morning--gorgeous upper 40s kinda running day!

BOM intermediate week 1/B

Abs straight set:
legs up hip raise 10@5 sec hold
some crunch with arms crossed over chest (I'm working from memory, here, can't remember what it's called) 10 reps 3-1-3
side crunch 10 ea side 3-1-3
thin tummy with cheek squeeze 10@5 sec hold

Biceps triple set:
WG ez curl 10 reps 3-2-1
RG ez curl 10 reps 3-2-1
NG ez curl 10 reps 3-2-1

Triceps triple set:
warm up w lat pulldown 12lb x10 ea: RG pressdown, WG pressdown, NG pressdown
with ez curl bar: 24 lb x10 ea RG/WG/NG pressdown, 3-2-1

SS1
unilateral leg ext 10 @ 30lb 3-2-1
unilateral leg curl 10 @ 35lb 3-2-1

SS2
single leg dl 12 ea leg 3-2-1
single leg squat off box 12 ea leg 3-2-1

SS3
King DL 10 ea leg 3-1-1
Leg out single leg squat 10 ea leg 2 or 3-1-1

SS4
Deadlift (trap bar) bar plus 20# x8 3-1-6
Squat 55# x8 6-1-3

So this was my first leg workout from the BOM. The leg ext/curl machine at my wonderful gym is a combo unit and it SUCKS so next week will go to good old Gold's for this workout, where they have typical cybex stuff.

This tempo crap kills me! I can't believe how much it hurts to pull wimpy weights up over six seconds... and the squats, OMG.

Diet update: am in a testing group for Joel Marion for the cheater's diet, so will need to increase my calories this week and eat closer to maintenance until starting on 3/10... then I have no cheat for almost 3 weeks so should be ummm... interesting. I will have photos to post for that one.

This workout took me 40 minutes to complete (not counting abs). Crazy.

[Victoria]

Originally Posted by tkinsley

This tempo crap kills me! I can't believe how much it hurts to pull wimpy weights up over six seconds...

I tried that "Super Slow" weightlifting program once. 10 seconds up, 10 seconds down. I had to use a metronome just to keep the right pace. It was BRUTAL!!! I just couldn't do it.....I'm such a wuss!

Lookin' good!!!

[UConnJulie]

Tina, in your third superset, that single leg squat with leg out, isn't that a Pistol? That you are afraid of?!
How is Joel's diet different than GSD? You're brave to do something different when GSD has been working so well for you!

[gobbla]

I told you it sucks . On the bright side it DOES get better. And you'll only do those workouts 2 more times!

[tkinsley]

Originally Posted by UConnJulie

Tina, in your third superset, that single leg squat with leg out, isn't that a Pistol? That you are afraid of?!
How is Joel's diet different than GSD? You're brave to do something different when GSD has been working so well for you!

If it is a pistol, I was only half-cocked, LMAO!!!! My butt and the ground were miles apart
As far as GSD goes, well... JB says 8-12 weeks, I've been on for nearly 8, and JM's diet will be slightly lower on overall calories with a lot of weekly change in macros. I'm not allowed to discuss the specifics--apparently there is a book in the works, here The theory is that I will be able to lose somewhere between 7-12 lbs in this time (also uses HIIT although strength training is optional). To be honest, I'd be thrilled with THREE lbs, lol.

Ran yesterday just a quickie on the tmill: 14:30/1.6 miles so 14.5 miles total last week. I would like to get back to 16-18 miles/week but I'm happy that I got more than 12 in, to be honest.

This morning's run: 3.3 miles/31:15. Nice day.

BOM later.

[UConnJulie]

Originally Posted by tkinsley

If it is a pistol, I was only half-cocked, LMAO!!!! My butt and the ground were miles apart

Ha Ha Ha!! The first day I did them, there was no way I was getting past parallel even holding onto something. This last time though I was able to get all the way down (holding on) but couldn't even initiate upward movement once I was down all the way! That was a weird feeling ... and my quads were sore for days after (yay!). I will someday do an unassisted Pistol ... along with an unassisted chin up!!

[tkinsley]

This one was much less taxing than the first two:

DB shrug triset
Behind back, NG, to front 10#dbsx10, 15#dbsx10 3-2-1

SS1
BB wrist ext 35# bar x8 3-2-1
BB wrist curl 35# bar x8 3-2-1

SS2
Face down DB fly (rear delt on a bench) 5#dbsx10, 8# dbsx15 3-2-1
DB fly 5#dbs x10, 15#dbs x12 3-2-1

SS3
One arm BO DB row 20x10, 30x10 3-2-1
Incline DB chest press 20x10, 30x10 3-2-1

SS4
seated row 60x8 6-1-3
bench press, feet on bench 55x8 6-1-3

I still need to do the ab circuit later. The last SS was killer; can't believe how much my arms were shaking on the bench press (I normally can knock out 95x6 at normal tempo... amazing how much more difficult slow can be).

Food today: I'm trying to eat around 1700 calories; right now I'm at around 1400 so I guess I'll have to eat a friggin snack later. Back to the normal GSD low carbs although I have eaten more veggies today than usual--green beans, cauliflower, and zucchini, so not like potatoes or anything like that

I'm looking forward to getting through the next two weeks and moving into phase 2. This "weak part" training sucks. The BB wrist extensions and curls--damn, I was using a 35# bar and there was NO way I could do 15-20 of those at that tempo. Oh well, more next time.

[gobbla]

you've got 4 weeks until phase 2 (greener grass). the second half of phase one is only slightly less craptacular than the first. have you had DOMS in your legs recently? I forgot how much they suck

[tkinsley]

Gobbla, I haven't seen a DOMS in weeks... not sure WTF is going on. Sometimes I feel tight in my back the night of the workout, but NADA the next day. It's bizarre.

I think low volume work like this just doesn't beat me up enough, LOL.... well, I'll stick with it... for now

[tkinsley]

This morning:

Ran 3 miles and some change (like 0.05)/28:00

Did the ab circuit that I blew off yesterday:

Thin tummy with leg up 16 3-1-3
Arms on opp shoulders curl up 10 3-1-3
Russian twists 20 2-0-2
modified V sits 10 2-1-1 (supposed to be 3-1-1, oh well).

I need a stopwatch for this obsessive tempo work--I discovered that my three counts are more like 2 counts yesterday. Bummer.

[mom2w]

My body seems to go through DOMS phases so I don't always take that as a sign that the workouts are better or harder or whatever. Sometimes they're just building without too much tight "damage" along the way. I'm sure your day will come. :-)
Brenda

[gobbla]

Yeah, the first three weeks weren't much of a thing other than the single leg hip bridges. I've got a pathetic ass and it's haunted me during this . If you get bored though, do a check on the next three week cycle and take a look at leg day. The first half of phase II is punking me on the legs too. It's taken about 5 days both of the first two weeks to get over it. Good times, good times.

[sona]

Tina, in your opinion, does the slower tempo promote growth or improved strength? Or is it just hard?

Love reading what you're up to!

[Victoria]

Originally Posted by sona

Tina, in your opinion, does the slower tempo promote growth or improved strength? Or is it just hard?

Love reading what you're up to!

I think the slower tempo taps into deeper muscle cells because you are stressing them longer, which means more muscle cells to repair and therefore more growth, right? I really have no idea what I'm talking about!

[tkinsley]

Originally Posted by Victoria

I think the slower tempo taps into deeper muscle cells because you are stressing them longer, which means more muscle cells to repair and therefore more growth, right? I really have no idea what I'm talking about!

I think it just overall recruits more muscle units to fire... my physiology knowledge is a bit muddled unless we're talking skin at this point in my life

I am a little concerned about the fact that this is so low volume... but given that I'll be on pretty low calories next week, that will probably balance out. It's funny, but I got my absolute leanest working out 6 days/week and running 20-25 miles/week--I was a walking anatomy chart, and sustained single digit body fat for about a year--until I competed and had a complete post-comp all-out food fest. It makes me wonder if I don't respond much more favorably to high volume, body composition-wise. I will admit at the time I was ALSO eating about 1350 calories/day in addition to all of the activity, with one "splurge" meal/week (and when I say splurge... I'm talking like maybe an extra 300-400 calories over a normal day). I ate things such as sandwiches with fat free chips at the time, too, so my food wasn't exactly perfect, either.

So, overall... I was eating less and exercising more. To be fair, though, I ALSO had about 12 lbs less muscle on my body (this was back in 2001/2002), so I would expect that I would get to consume a little extra for that.

Well, so... if all else fails, lol... I can just slash my calories and work out every day. Yeah, right. If there were another 3 hours in my day or another day in my week, maybe.

[enmark]

Originally Posted by tkinsley

JM's diet will be slightly lower on overall calories with a lot of weekly change in macros. I'm not allowed to discuss the specifics--apparently there is a book in the works, here The theory is that I will be able to lose somewhere between 7-12 lbs in this time (also uses HIIT although strength training is optional). To be honest, I'd be thrilled with THREE lbs, lol.

BOM later.

Joel's diet is good. I was in a test group and lost about 10 pounds the frist three weeks and a total of 35 pounds over five months. My wife lost 7 pounds the first three weeks and a total of 18 pounds over 4 months. Good luck on the diet. It works if you stick to it exactly like it is written.