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Old 05-08-2007, 06:53 PM   #1 (permalink)
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Post Fit to be Bride

4 months until wedding, so that puts a goal in sight for me. Started a new phase in my training with goal to lose about 10lbs. 5 might be ok if I find more of it is muscle than I think I'll call it corrective fat loss as it's still written by Bill keeping in mind the weaknesses I still need to adress and make sure don't fall to the wayside. I'm not as concerned about being able to run as I am being able to shed some fat w/o running. So EST work will be some bike intervals and some band circuits/EDT/complexes.

based on this morning's workout, I can already feel the fat meltin' away

Will post workout later, must run for now!
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Old 05-08-2007, 06:58 PM   #2 (permalink)
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Will Russ be commenting in your log?
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Old 05-08-2007, 09:08 PM   #3 (permalink)
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dunno. He's cut back ever since the cat got out of the box :p
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Old 05-08-2007, 09:11 PM   #4 (permalink)
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Quote:
Originally Posted by cappuccino
dunno. He's cut back ever since the cat got out of the box :p
I'm going to miss the "Good job Cappy "

It was so...... I don't know...... funny (to me at least)
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Old 05-08-2007, 09:23 PM   #5 (permalink)
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So today was foam rolling/mobility warm-up

Workout A (75 secs rests between each exercise)
1a) BB SS 2x15 x 55lbs
1b) BB row 2x15 x 55,60 lbs

first leg first BB SS I thought weight was too light. 2nd leg and 2nd set, it was plenty Was able to up the BB Rows though...must be less time under tension since not a unilateral movement. Thought I'd be stronger with legs than rowing

2a) low cable pull-through 2 x15 x 80lbs
2b) Standing DB press 2 x 15 x 20lb DBs(ea)

good weights here, 2nd set harder than first. Heart jumping out of chest

3a) DB bench press 2x15: 30lbs (ea)x12, 25x15
3b) Med grip band chin-up: 1(sans band) + 8 Purple band+6 Purple+Red, 15 P+R bands

whatta finisher

had to go to dentist, so have to do targeted exercises tomorrow with EST work. left panting and remembering that intensity feeling I once had.

Still think it's weird but the corrective programs at first were very CNS challenging...less intense but somehow wore me out quickly..thinking cause it made so many of my weak muscles work. This one was pure intensity and close to that runner's high feeling

food in check today although haven't offically counted calories yet
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Old 05-08-2007, 09:24 PM   #6 (permalink)
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Quote:
Originally Posted by ninja
I'm going to miss the "Good job Cappy "

It was so...... I don't know...... funny (to me at least)
me too. He said it in an email recently and it brought back warm and fuzzies

funniest thing was that galya thought he was flirting with me and I was ignoring him :p
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Old 05-08-2007, 09:36 PM   #7 (permalink)
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4 months!!! You kids don't waste any time.

Nice workout.
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Old 05-08-2007, 09:54 PM   #8 (permalink)
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ha! We've already 'wasted' 5 months :p

It's starting to become imminent
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Old 05-09-2007, 07:06 AM   #9 (permalink)
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4 months! So is it early September? Nice time of year for a wedding ... you will look beautiful!!
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Old 05-09-2007, 07:35 AM   #10 (permalink)
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Winner of "Best Log Title".
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Old 05-09-2007, 07:51 AM   #11 (permalink)
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what are your imbalances? Did you meet with bill in person?
I'm full of questions, so....is that really you doing the 1 arm pushup and can you do a whole one in both directions? I bow down!
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Old 05-09-2007, 08:25 AM   #12 (permalink)
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Good luck on the program Cappy! It's good to have a definitive target date in mind.

I noticed the other day that Craig is still using some of your quotes in his blog. Need to have Craig/Bill get together for a TT+corrective workout!

Good luck, we'll be watching!
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Old 05-09-2007, 09:49 AM   #13 (permalink)
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Cappy! I love that you used that photo as your avatar! I said that when the photo was taken! It looks great.

I also agree that the title of your log rocks.

I'd wish you luck with your program, but it has nothing to do with luck and everything to do with hard, consistent work. I know you'll meet all your goals.
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Old 05-09-2007, 10:09 AM   #14 (permalink)
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Good luck, darling! You will do great! I am excited as a puppy that "corrective fat loss" exists! Oh my! I need that, once I get my *** straight
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Old 05-09-2007, 12:35 PM   #15 (permalink)
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Quote:
Originally Posted by ninja
Will Russ be commenting in your log?
Possibly
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Old 05-09-2007, 01:39 PM   #16 (permalink)
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Love your avi!
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Old 05-09-2007, 01:49 PM   #17 (permalink)
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Quote:
Originally Posted by russ
Possibly
I'd hope so

(although divorce papers with the grounds "didn't comment in my training journal" would be awesome)
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Old 05-09-2007, 07:00 PM   #18 (permalink)
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Thanks for popping in, y'all. Guess a catchy title works. When I thought of it yesterday I couldn't wait to come home and start my new log

Wedding is Sep 2nd, but dress altering needs to be soon

lauren, I'm doing a band assisted p-up in the avatar. galya's skills photo skills make it pretty hard to see the band. Soon I'll switch it to Lisa's pic of my 405 deadlift :p

today was morning bw circuit after foam rolling/mobility/activation exercises (new this time, plank, side plank and bird dogs)

3 rounds of 30sec each followed by 2min rest
jumping jacks
burpees
alternating lunges
push-ups
squats

still owe my targeted exercises from yesterday
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Old 05-09-2007, 07:02 PM   #19 (permalink)
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russ, don't be a stranger Apparently we all need to read you're legendary "good job, Cappy" posts
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Old 05-09-2007, 07:13 PM   #20 (permalink)
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Good luck with your goals, Cappy! What an exciting time this is for you! Has the planning been stressful at all or has it gone pretty smoothly?
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Old 05-09-2007, 07:35 PM   #21 (permalink)
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Thanks Amy. I'll be following your log too to get some motivation tips too

planning hasn't been too bad, we got most of it done in march, now just little stuff left, and much less ruminating for russ to listen too
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Old 05-09-2007, 10:28 PM   #22 (permalink)
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Quote:
Originally Posted by cappuccino
planning hasn't been too bad, we got most of it done in march, now just little stuff left, and much less ruminating for russ to listen too
I'm more concerned about new house related issues at the moment :p
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Old 05-09-2007, 10:41 PM   #23 (permalink)
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Quote:
Originally Posted by russ
I'm more concerned about new house related issues at the moment :p
Oh, man. I can't relate personally, but my brother and his fiance are going through the same stresses at the moment. Their wedding is the beginning of October and they're currently searching for their first home/condo. They have a lot on their plate and I'm sure you guys do too! Good luck with all of that!
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Old 05-10-2007, 06:18 AM   #24 (permalink)
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Thanks, Amy. russ needs all the encouragement he can get. We're closing in a couple of weeks and he's having to handle all of it while I'm here in LR pestering him with "did you do that, that and that" :P My house is getting ready to go on the market too...after that it'll be my turn to stress out moving. Glad we have several months to spread all this excitement.
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Old 05-10-2007, 08:40 AM   #25 (permalink)
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Quote:
Originally Posted by cappuccino
Thanks, Amy. russ needs all the encouragement he can get. We're closing in a couple of weeks and he's having to handle all of it while I'm here in LR pestering him with "did you do that, that and that" :P My house is getting ready to go on the market too...after that it'll be my turn to stress out moving. Glad we have several months to spread all this excitement.
You guys probably have it all covered, but you could make up your master task lists in a google spreadsheet that you both can update and view on the web. Seperate tabs for different master "projects." House, moving, wedding. etc. Lots of little things, huh?

As crazy as these things are, there's no topping them.
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Old 05-10-2007, 04:36 PM   #26 (permalink)
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Hey Cappy, good luck with the new phase and all of the other bazillions of things you guys have to do over the next few months!
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Old 05-10-2007, 08:36 PM   #27 (permalink)
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Cappy, the avatar looks like a 1 arm pushup... I'm confused
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Old 05-10-2007, 08:41 PM   #28 (permalink)
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hmmm google to-do lists I like it.

Thanks BamaDave! Maybe the fat burning workouts will double as stress busters

Lauren, it is a 1-arm push-up. There's a band around my hips that assists.
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Old 05-10-2007, 08:49 PM   #29 (permalink)
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Back in the gym tonight

mobility warm-up/foam rolling

weight guessing sets for squats: 5xbar; 5x65
wasn't sure where to start for 15 reps, but ended up using 85 which I figured I'd try all along

1a) Squat 2x15: 85lbs
1b) DB Row 2 x 15: 30lb (ea hand)

weights were good here. Squats were hard but I was also cautious. Tempo on all is 301 so its still a controlled lowering movement. Trying to make sure I don't over do the weight and rely too much on my low back/quads instead of glutes. DB row weights were just about right..last couple reps barely got up, but up none the less

2a) Step-ups 2x15: 15lb DBs ea hand
2b) face pull 2x15: 30lbs, 40lbs

was going to use 20lb DBs on step ups but couldn't find the 2nd db. 15's were hard enough, but I probably could've forced the same reps out of 20's. Will see next time. Clearly first set of face pulls were too low, but I wasn't sure as I started if they'd be hard through all 15 reps.

3a) pushups 2x15
3b) band pull-ups 2x15 with purple and black bands

a little wider hand position on the pu, so 15 were manageable, although had a mini-break on 2nd set. First set of pull-ups I thought Purple + black was too light until the 9th rep when I barely was able to finish the rest. 2nd set I did 6 and then mini rests and sets of 2. Did a bonus 3rd on last rep

targeted exercises:
bul SS iso x 60 secs
(still have the other two to do but didn't have my entire workout and wasn't sure what they were...changed since last program)

good workout...seemed to recover a bit faster than last time, but I was sucking on 2scoops of gatorade and 1/2 scoop whey...AND might be more cautious with squats and step-ups. Will know better next time. Nice and sweaty either way
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Old 05-10-2007, 09:30 PM   #30 (permalink)
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Sounds great! Are you sore from those? How is food?
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