Ok, new log here. I started Waterbury's Summer Project last week and figured I'd start a new log as well. I tried this plan last summer but wasn't in a good place mentally or physically so didn't see the good results others reported. However, my husband loved it and decided to use it for cutting again this spring. Muscles are ripping through his bulk belly so I'm convinced it can be done.
Here are the details so far...
Phase I
W1D1
4x6 8RM 60sec rests
A1 Front Squat - 85#
A1 Rev Crunch
B1 1 Arm DB shoulder presses -17.5x2; 20x2
B2 1 Arm DB rwo -30x1; 35x3
C1 BSS- 25
C2 1 leg DB Deads -25
D1 Dips- 34# assistx2; 28# assistx2
D2 External Rotation -5# (they were severely lacking in small db options)
W1D2
HIIT 16 min 90slow/30fast -bike
W1D3
3x12 14RM 70sec rests
A1 DB RDL- 35
A2 Sit ups
B1 Inc DB Bench -25
B2 Seated Calf- 55
C1 DB Upright Row-20
C2 Static Lunges - 25
D1 External Rotation -7.5
D2 DB Pullovers 35
W1D4
HIIT 18min 90/30 -treadmill
W1D5
3 Circuits; 2min per exercise; 25RM; 90sec rest between exercises/ 180sec rest between circuits
Diet is a work in progress. It's fairly low in carbs -- mainly veggies & some fruits. Trying to keep cals lower (1200-1400) and trying not to obsess. It'll work out.
Two Bears Dadda? Two Bears Benno, just two. ______________________________ ___________
There are three things in my life which I really love: God, my family, and baseball. The only problem - once baseball season starts, I change the order around a bit. ~Al Gallagher, 1971
Thanks guys! I think I like Chad's programs because every day is so different and they change every other week or so. "Keeps the body guessin'!" (kids watched Dodgeball last weekend)
I really prefer front squats to back squats for some reason. With the same set/rep scheme, I work at similar weights for both. I get a comments/stares/questions from people who are shocked that a)anyone is doing front squats and b) that it's a girl doing them!
that routine looks like a lot of fun - except for the BSS - never fun -
I like the variety on the days - are the subsequent weeks similar -
like 4x6 3x12 and EDT-like timed sets?
Here's the program link. The weeks are similar in that they have different set/reps and a circuit day plus the HIIT changes and there are other twists and turns. It really is fun & hard at the same time.
hey, I found myself! Just posted briefly in Jill's log and now I'm off to a concert at the school. DD is a ladybug --costume made by moi! Fingers crossed it doesn't fall apart until after the show!
Thanks ladies! I'm still losing and gaining the same 1-2lbs but clothes are fitting looser so I must be headed in a better direction. No idea on bf since I don't own calipers and I'm not sure who I trust at the gym --it can be pretty scary sometimes when you're suddenly up 8% after working harder. ya know? I'm on week 5 of WSP and it's going well. Weights are slightly lower than earlier (but it's a cutting plan so they should be lighter if my diet is in order) and I'm keeping up with the HIIT 3x week as well. My first jump roping episode was yesterday and, remarkably, I'm not crippled today so I take that as a good sign. So that's where I am. I'll have to take some time to catch up on other's logs before I post anywhere else.
Oh, and the weather here is warming up nicely and early! Last weekend we rollerbladed along the Mississippi. Except for the snake (garter, I know but those buggers are noisy!) it was great! Also got in a good long bikeride (thanks to a babysitter) with dh. It's nice to be out and go fast!
Unless you can count on the same person (who is consistent) for the calipers, don't even bother. I used to get so bummed when I'd get higher readings, only to find that the guy did it wrong.
Unless you can count on the same person (who is consistent) for the calipers, don't even bother. I used to get so bummed when I'd get higher readings, only to find that the guy did it wrong.
So true! I avoid the trainers at my gym for so many reasons. When I was 111# one asked me if I wanted to learn about weight loss. Hello?
Had a killer workout this morning. Basically it's 3 circuits of 3 exercises each. 4x10 with 10sec between exercises and 90 between sets. The deal is you'll start around 10rm and go down. I was a little bonky and went down a lot on a few. Then I had to go home and jump rope for 11 minutes. (sent the family to Blockbuster!) There's such a good feeling at totally wasting yourself in a workout, but it's still hard!
I may officially be dead now. It's such a good sore, but I feel totally depleted. As I raised the bar above my head to start OH squats today, I didn't know what I feared more -- going down too quickly or staying down, but I made it back up.
2x15; 45 sec rests
1 Arm DB Snatch (20#)
Push Ups (bw) -- these were supposed to be "clap" style; I felt lucky to just go fast
Static DB Lunges (25)
15 min treadill; 3.5mph @11% incline (was supposed to be rope jumping but didn't have room at this club and needed to run errands afterwards so I made do)
Now I think I'll just lay on the couch until I have to take the kids to swimming lessons (yeah Right!) So glad that the school year is winding down but kind of sad that my "me" time has a short life spang. Dance ended this weekend (big show, trophies & all) so that's one more night we've reclaimed. They play tennis all summer, so it'll just get back to busy asap.
I may officially be dead now. It's such a good sore, but I feel totally depleted. As I raised the bar above my head to start OH squats today, I didn't know what I feared more -- going down too quickly or staying down, but I made it back up.
Just back from the dr and found out my lower back pain is due to an infection, not totally due to lifting too hard. I've been surprised at my lack of recovery the past few sessions so I guess there was a reason behind it. Minor radar blip in the big scheme of things!
Ok, I'm feeling sooo good! This is just amazing! I've had symptoms off and on for a few months now and I'm wondering if I've had an infection brewing. Honest to g-d--after a day of antibiotics, a lot of the pain I was attributing to DOMS or poor recovery has vanished! I feel more alive and am no longer falling asleep around 9pm.
Today's workout was good!
10x3 BUT odd numbered sets are really x4
Deadlift- 125# 10x3 or 4
Dips - bw 10x3 or 4
Pull downs- 60#x4, 70#x3, 80#x4, 90#x3x4x3x4x3x4 100#x3
Treadmill -- 20min at 3.5mph and 11% incline
Then I went to the lumberyard and got landscaping border stones -- 20# each by 11. I figure it'll be a good workout by the time I get them in and out of the van and placed correctly in the yard -- not to mention I get to shovel rock and fun stuff like that.
Had a great Mother's Day-- ds (8) made my eggs for breakfast and both kids gave me some great cards, poems, gifts they made for me. The whole crew took me to the Twins game last night where they gave away pink baseball caps. Gave in to the moment and had too much popcorn and a few bites of ice cream from the sundaes in a cap thing (they overfilled them and it was probably better to "help" before it was a huge mess. Feeling a little bloated today but that's easily remedied.
Saturday's workout was great!
3 part super circuits -- 4x10 with 10sec/90sec rests
#1
Good morning - 75# for all
DB RDL -30# for all
Rev Lunge-25# for all
#2
Inc BB Bench - 25#x3 sets; 20#x1
Standing OH Press-17.5/ 15/15/12.5
DB Side Raise-5# for all (it's amazing how heavy 5# can feel!)
#3
Assisted Chins - 34#/34/40/40
DB Bent Row-25x3/ 20x1
BB Up Row- 25# for all
Dh & I were switching off pool time with the kids and I was getting close to an hour so did cardio in the pool. For 10min+ I walked down the lap and swam back. I'm not a strong swimmer and noticed that it almost feels like asthma when I'm swimming. I know I've always felt that way but didn't have words to express it. I don't know if it's anxiety or one of those exercise induced asthma things that happens mainly in the pool (or on the track). Hmmm....
Yesterday was 18min of 80/40 bike hiit. I considered going outside on the real bike, but we had incredible wind all day so I don't know that I would have gone anywhere. I feel like I should get credit for walking up & down the stairs at the Metrodome last night. DD needed a few trips up and we were in the 10th row of the lower deck (40-50 rows total). It's got to count for something!
2x16; 45/90 sec rests
A1 1 Arm DB Snatch 25#, 20#
A2 Push UP BW, BW
A3 Alternating lunges 25#, 25#
Treadmill 15 min; 4mph; 10% incline
1 more HIIT day and I'll have completed week 6 of WSP. That means only 2 weeks remain! After that, I'm kind of clueless what I'm going to do. The kids will be out of school so I won't be quite as free to run and workout. I really want to concentrate on them without giving up on my time too. I've never designed my own program; they've always been set up for me. I don't know if I want to venture out or look for something new. hhhhmmmmmm..... Any suggestions?
Congrats on almost finishing WSP ... the kids are done with school in 2 weeks?! Wow!! My DD finishes on May 29th, but DH goes until June 21st as do most of the public schools around here.
Awww ... the Twins game on Mother's Day ... how fun!! They are my second favorite team behind the Yankees ... a good friend with whom I used to work is a huge Twins fan, so he kind of got me into them ...
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Life's a Journey ... Enjoy the Ride!
Brenda's Summer Project 2007
It'll work out.
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