Giant Sets with no rest between exercises; 1 minute between sets.
Push ups x 8
Inverted row x 8
Pistol x 8 ea
Bicycle Crunch x 30
OH BSS x 8 ea (10#)
Push up w/one arm elevated x 4 ea
Single Leg Balance Anterior Reach x 8 ea
Reaching Crunch x 20
3 rounds
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*LOVE* the new title! I feel that way sometimes too. So, what's the plan of the day? And, did I read into it that you're going GSD this week or not? Good luck and details!!! (ADD fitness minds NEED to know! LOL)
Brenda
Well, this is sort of TT morph ... this is the standard TT Intermediate workout ... but I made it all a giant set with no rest, more circuit style with a short (1 minute) rest between sets.
Some of my reasoning for this is that I have put significant size onto my thighs and butt over the past few months with all the squats and stuff ... I don't mind, but my thighs are certainly big enough to begin with. I was reading CW's Sexy Female Training over at T-Nation and his ideas about not doing the volume on those lifts if you don't want to develop size in those muscles ... sort of makes sense ... so feeling like I want to do more metabolic work and this seemed a reasonable modification to achieve that. I'll still do intervals on Tuesday and Thursday ... then Saturday do a longer session with a Cathe step aerobic video ... they are great sessions ... 45-60 minutes with lots of intensity and interval-type work ... I've stopped doing them for about 2 months and I think it made a difference even though I was only doing them once a week ...
OK ... kids are done eating ... BBL ...
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Wow...you have multiple fancy compliance tracking log thingys. I don't think I can compete with you in this area. I think I'll combine food and workouts into the same log since I already log my food and workouts in Crosstrainer.
So you're following Adam's diet? Are you trying to stay within a certain calorie range? After reading through the get shredded diet, I only get to eat about 1250-1300 calories a day! Ugh. Good thing the fat content is high because otherwise I'm going to be really really hungry!
Brenda, no ... no GSD for me ... I think that's Jill ... I don't meet the criteria for it as I have more bodyfat to lose ... it is only recommended for 19% and under (for women) ...
Jill, not really doing Adam's as that is no tracking ... and I have dropped literally NO weight since starting Adam's ... so I am resigned to the reality that I need to track ... as crazy as it makes me ... sigh ... so this is a plan that seems to sort of mimic Adam's but is from Chris Mohr and is part of the TT materials ... it's not a whole lot different than PN ... includes PWO recommendations ... then tapers carbs through the day with protein constant and fat increasing. Yes, I love my spreadsheet for food tracking ... I have Diet Power but like this better ... I put it together after reading Tom Venuto's BFFM a year ago or so ... it is easy and works great for me ... the compliance thing is something my friend Maggie put together and I have modified a bit ... I haven't used it consistently. She put together another spreadsheet that is awesome that is for calculating your macros and calories and also tracks bodyfat ... she's a genius!!!
Tomorrow's plan is to do intervals on the bike ...
5 minute warm up
15 reps of ...
30 sec sprint
30 sec recovery
5 minute cool down
Off to plan my food ...
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Life's a Journey ... Enjoy the Ride!
Wow...you have multiple fancy compliance tracking log thingys. I don't think I can compete with you in this area. I think I'll combine food and workouts into the same log since I already log my food and workouts in Crosstrainer.
So you're following Adam's diet? Are you trying to stay within a certain calorie range? After reading through the get shredded diet, I only get to eat about 1250-1300 calories a day! Ugh. Good thing the fat content is high because otherwise I'm going to be really really hungry!
Thread hijack Julie... sorry!
Jill--if eating this low makes you nuts (as it does me), add 100 cals or so to that total. Seriously. I don't believe it makes that much of a difference on your progress AND it keeps you sane. I have lost almost 5# this month, eating closer to 1500 most days (should be 1400)--after not being able to lose ANYTHING for weeks/months, this is a huge change.
Tina - thanks for the pointer. I'm going to start out at BWx10 for calories and see how it goes after a couple days. If I can't stand it...I'll up the calories by 100.
Victoria,
GSD=Get Shredded Diet (from John Berardi's Precision Nutrition forum)
TT=Turbulence Training (Craig Ballantyne)
BFFM=Burn the Fat, Feed the Muscle (Tom Venuto)
Galya, thanks!
Roland, I don't do well with no plan ... it's too easy to get lazy! This is a plan, I've just modified it a bit ... so I'm doing TT, just instead of doing supersets I made the workout into a Giant Set/Circuit with the idea of making it more of an energy system thing versus strength building ...
Tina, hijack away!!
Jill, I'm sure that an extra 100 calories or so isn't going to derail the plan ... and if it makes it easier to stick to, then that's what you should do!!
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Good interval workout on the bike this morning ...
5 minute warm up
then 15 rounds of 30:30
5 minute cool down
f/b stretching quads, calves, hams, glutes/piriformis, hip flexors
See my siggie for food log ...
It's snowing like the dickens here again ... but only 2 inches overnight so school is on ... gotta bring the hermit crabs back too that we "babysat" over February break last week ... just glad I didn't kill them!! Then we have some errands to run ...
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Oops. I didn't mean to imply that you had NO plan, just less than you do, apparently... Read more into the title than I should have, I guess.
Good move on the less volume part. In some of Craig's Q&As, he recommends less volume for "parts" that you don't really want to grow. All that talk of women can't get big, etc. is bunk. It may be less likely, it may be slower than a man might, and it may be less dramatic, but it seems that it can still happen, despite all the know-it-all guys that say "women won't get big."
Aren't you the organized one? Keep up the great work!
I agree that, while women don't get bulky, we can get bigger when we work certain parts. I know I've been doing a lot of squats & deads when my pants are loose in the waist and tight in the thighs.
I know I've been doing a lot of squats & deads when my pants are loose in the waist and tight in the thighs.
Brenda
This is EXACTLY what has been happening to me ... my jeans and pants are all tight in my thighs ... not an area I want bigger as they are big to begin with (in a good athletic way ... but I definitely have a big bubble butt and big solid muscular thighs ... no stick legs here!!). And if truth be told, ALL of my muscles are big enough ... they just have too much fat on top of them!! So I'll be dropping the reps to cut the volume, and doing things more "metabolically" to get that fat off ... and keeping my diet in check ... which I'm feeling strong about, so hopefully that will continue ...
Roland, no problem!! I wasn't offended, just confused! I don't always explain things very well when I write ... so it's not your fault!! Glad to know that Craig talks about cutting volume somewhere ... I liked this particular workout combo because it seems to focus on a lot of push ups and chins (which my shoulders like) and more single leg lower body exercises which I'm hoping will build strength without hypertrophy ... I checked out your compliance chart ... very nifty! I like how you can quantify/qualify how the meal fit with the compliance ... I might "steal" it if you don't mind ...
OK ... got all the errands done ... the snow has stopped and it is finally near 40 degrees ... I have book club tonight but might not get to go since DH might be out plowing ... POOHY ... I get one night out per month and this has to f*ck it up ... oh well ... it will be easier to stick to my food plan if I am at home (although I am bringing a platter of veggies and a cottage cheese dip to help me stay compliant) ... but I really wanted to talk about this book because it was so awful and depressing!! We read The Children of Men by PD James (they made a movie based on it with Clive Owen in it).
Anyhoo ... off to eat my M3 ... and watch Heroes from last night!!
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Oh my gosh, Julie...your kids are so cute! My son made his first snowman last week and he was so excited! We have a book called "Snowman at Night" that we read quite a bit so when we made our first snowman he was VERY excited. The next morning it had totally fallen over.
As I said, I'm in Florida this week and it's 84 degrees and sunny. For lunch today I went w/one of my co-workers to grab a hot dog and watch the Yankees spring training practice. It was so nice sitting in the sun for a change - very rejuvinating.
Oh my gosh, Julie...your kids are so cute! My son made his first snowman last week and he was so excited! We have a book called "Snowman at Night" that we read quite a bit so when we made our first snowman he was VERY excited. The next morning it had totally fallen over.
As I said, I'm in Florida this week and it's 84 degrees and sunny. For lunch today I went w/one of my co-workers to grab a hot dog and watch the Yankees spring training practice. It was so nice sitting in the sun for a change - very rejuvinating.
Are you a Yankees fan?! I live and breathe the Yankees during the season ...
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Are you a Yankees fan?! I live and breathe the Yankees during the season ...
No....I live in Detroit, I'm a Tigers fan! But, I'm also a baseball fan, and Spring Training was right across the street and it was sunny and warm and what a great idea for lunch.
Thanks Galya!! I'll post some more pics where you can actually see what they look like ... I get such a kick out of them ...
Jill, I have family outside Detroit ... my aunt and uncle used to live in Livonia ... and my cousin (the only one still there) lives in Farmington Hills ... and we have some good friends who live in Plymouth ... no wonder you're enjoying the Florida sun!! Detroit is coooooolllllddddd in the winter!!!
GREAT workout this morning ... I got up a bit late as I went to bed since I had book club last night. We had read The Children of Men by PD James ... what a depressing book ... UGH. But book club was a blast and I stuck to my plan ... lots of crudite and cottage cheese dip (1/2 package of dip mix, 1/3 cup 2% milk, and 1-16 oz container of cottage cheese blended smooth) and some olives. I actually made the dip with 4% cottage cheese which I never buy, but needed to get my fat up for that last meal. It worked well ... I avoided all the other treats. Our next book is German Boy ... it's supposed to be really good.
Dynamic WarmUp: walking lunge x 10, rocker lunge x 10 ea, Feldenkrais thoracic rolling x 5 ea, inchworm x 5, clamshell lifts x 10 ea, thoracic clocks x 5 ea cw/ccw, sidelying lumbar rotations x 10 ea, wide drop squats x 10, DB swings 25# x 10
Giant Set: 3 rounds, no rest between exercises, but 1 minute rest between sets
Single Leg RDL 25# x 8 ea
Chin Ups (with band assist) x 6
14" Step Ups 25# x 8 ea
Slow Push Up (on incline) x 8
Prisoner Lunge x 8 ea (alternating)
Side Plank x 20 sec hold ea
Close Grip Push Up (on knees) x 8
Plank x 30 sec (on knees because I am a total Sally)
Overall this was a great workout ... the emphasis on both of these workouts on push ups is going to be really good for me. I have improved my technique (not letting elbows flare) and now it's targeting my triceps a lot more (and I'm soooooo weak!!). Also really controlling my scaps through the entire retraction/protraction ROM ... feeling good in my shoulders. The Prisoner Lungers were tough on my upper back ... and the plank/pushup/plank combo at the end was "abtastic" (to quote Roland!). Looking forward to some improved upper body strength.
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Looks like you had a great workout and eats. That's great! It must have been nice to get out of the house for your book club! I've decided to start concentrating on my eats now just to make sure it is contributing to the effort! I don't think I have fitness ADD, but can I join anyway ?
Looks like you had a great workout and eats. That's great! It must have been nice to get out of the house for your book club! I've decided to start concentrating on my eats now just to make sure it is contributing to the effort! I don't think I have fitness ADD, but can I join anyway ?
Of course!!
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It's NOT Fitness ADD ... I LIKE to mix things up!
... they are great sessions ... 45-60 minutes with lots of intensity and interval-type work ... I've stopped doing them for about 2 months and I think it made a difference even though I was only doing them once a week ... 
Oh well....Go get 'em, Tiger! 
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