The Third Quarter - Time to Kick ***

[LisaS]

New Workout, restart on the eating plan - here's to the next 25 down!

CT’s Destroying Fat
W1 – UB strength
Chest 1 (4-6) , Chest 2 (6-8), rest 2 min, Back 1 (4-6) , Back 2 (6-8) , rest 2 min – 5-6 rounds

A1. BB Bench 5/45 5/45 5/55 5/55 5/55
A2. DB Incl. Flyes 6/15 6/15 6/15 6/15 6/15
B1. Lat Pulldown 4/90 4/90 5/80 5/80 5/80
B2. 1-arm DB rows 6/20 6/20 6/20 6/20 6/20

elapsed time: 40 min give or take

Notes: this is the first time I’ve done BB Bench in a year or more due to left shoulder issues. This wasn’t very much weight but it was completely pain-free in the shoulder. On the pulldowns, on the 2nd set I noticed the left side was not coming down with the right – too heavy for it, so I backed down the weight and tried to increase the weight. I also worked out in the AM for the first time in forever - liked it.

[LisaS]

Sprints - Sat PM workout
treadmill sprints, 6 sets, about 20-45 sec hard sprints w/rests until recovered. Something felt "odd" in my right knee at the end of set 6 so I stopped. Felt odd going down the stairs too. Hopefully no big deal.

[LisaS]

Lactate-inducing circuits
Circuit A: V push, Quad, V Pull, Ham/Glute, Abs - 12-15 reps, 3 rounds, no rest
Circuit B: H push, Quad, H Pull, Ham/Glute, Abs - 15-20 reps, 3 rounds, no rest

Circuit A
DB Mil Press 12/10 12/10 12/10
Plate Squat 1210 12/10 12/10
Lat (sup) Pulldown 15/40 15/40 15/40
1L SL DL 10/12 10/12 10/12
Fig 8 12/10 12/10 12/10

Rest 2 min

Circuit B
Incl DB Press 15/15 15/15 15/15
Broomstick OHS 12 12 12
Incl DB rev flyes 15/10 15/10 15/10
Hip Bridges 15 15 15
Rev Crunches 15 15 15

Rest 2 min
33 min elapsed

20 min brisk walk outside – 2 stops for dogs

[Victoria]

Hey Lisa, congrats on the new log...workouts look great! You should see some good results.

Keep up the good work...

[samba]

Hi Lisa

I am relatively new here, but I wanted to say "hi" and say that I'll be following your log; us fierce ladies need to stick together

What great news that your shoulder is pain free through the workouts...woo hoo! I hope your knee issue is nothing but a passing annoyance. Best fo luck to you!!

[AmyPie38]

Hey Lisa!

Good luck on your goals. It always feels nice to have a new log and a fresh start, right?

I'll be following along!

[LisaS]

correction: I wrote

Incl DB rev flyes 15/10 15/10 15/10

but in reality these were Incl. DB neutral grip rows, reps & weight are right

[gregl515]

Great work! This workout looks like one you crawl away from.

[LisaS]

well, having the last circuit end with 2 exercises done on the floor - let's it was tempting to just lie there rather than get up and go outside for cardio.

[LisaS]

LB Strength
Quads 1 (4-6), Quads 2 (6-8), rest 2, Glu/Ham 1 (4-6) , Glu/Ham 2 (6-8) , rest 2. Repeat for 5-6 rounds

A1. Back Squats 4/50 4/70 4/70 4/50 4/50
A2. DB Dyn Lunge 6/30 6/15 6/15 4/15 4/15
B1. RDL 6/65 6/65 6/65 4/65 5/65
B2. SLDL 6/30 4/65 4/65 6/30 6/30

notes: First time for back squats in a long time - the position to hold the bar bothered my shoulder when I had shoulder issues. I was really unsure of what weight to use. It was odd to have weight on my back at all. In set 3 my form was breaking down (leaning forward) so I backed off the weight. Guess I could have gone with 60 instead, but I just stripped off the 10#s and left it at that. On the lunges, my quads were burning from the start and decided to back off the weight to finish the reps and rounds This was my first time with SLDL and I didn't know what weight to pick for this rep range. Guess I need to load up the 20# db for next time and split the difference.

I wish I'd tried this workout in the morning as planned but a series of unfortunate events resulted in my alarm not going off at all - fortunately I woke up in time to get to work. Hopefully next time.

[gobbla]

I'm seeing a lot of "it's the first time I've done X in a while"

Excellent work, that looks entirely too hard.

[LisaS]

Lactate-inducing circuits
Circuit A: V push, Quad, V Pull, Ham/Glute, Abs - 12-15 reps, 3 rounds, no rest
Circuit B: H push, Quad, H Pull, Ham/Glute, Abs - 15-20 reps, 3 rounds, no rest

Circuit A
DB Mil Press 12/10 12/10 12/10
Plate Squat 1210 12/10 12/10
Lat Pulldown 15/40 15/40 15/40
1L SL DL 12/10 12/10 12/10 12/10
Fig 8 12/10 12/10 12/10

Rest 2 min

Circuit B
Incl DB Press 15/15
Broomstick OHS 12
Incl DB rev flyes 15/10
Hip Bridges 15
Rev Crunches 15

-- Got interrupted to take care of something for work during 1st set of Circuit B - didn't manage to get back to it yet.

[UConnJulie]

Lisa, liking the new workouts! I love that ... lying on the floor ... that's how I felt at the end of NROL FL II WO B ... I just wanted to lie there ... and frequently did!!

[LisaS]

thanks Julie - I'm having fun with them -

[LisaS]

W2 – UB strength
Chest 1 (4-6) , Chest 2 (6-8), rest 2 min, Back 1 (4-6) , Back 2 (6-8) , rest 2 min – 5-6 rounds

A1. BB Bench 6/55 6/55 6/55 6/55 6/55
A2. DB Incl. Flyes 8/15 8/15 8/15 8/15 8/15
B1. Lat Pulldown 6/80 6/80 6/80 6/80 6/80
B2. 1-arm DB rows 8/20 8/20 8/20 8/20 8/20

elapsed time: 40 min give or take

note: took a bit of an extended break (more like 5-7 mins) between rounds 3 & 4

[James Newman]

Lookin Good, how did the BB Bench feel with your shoulder this time?

Newman

[LisaS]

it felt fine - obviously, I didn't raise the weight, just went for all the reps in all the sets at that weight - I'll probably go up next time.

[LisaS]

Lactate-inducing circuits
Circuit A: V push, Quad, V Pull, Ham/Glute, Abs - 12-15 reps, 3 rounds, no rest
Circuit B: H push, Quad, H Pull, Ham/Glute, Abs - 15-20 reps, 3 rounds, no rest

Circuit A
DB Mil Press 10/12 10/12 10/12
Static Lunges 12 12 12
Lat (wide grip) Pulldown 12/40 12/40 12/40
1L SL RDL 12/15 12/15 12/15
Planks 15s 15s 15s

Rest 2 min

Circuit B
Incl DB Press 12/15 12/15 8/15
Broomstick OHS 15 15 10
Incl DB neutral grip rows 15/10 15/10 9/10
DB RDL 15/35(17.5e) 15/35 15/35 dns
Rev Crunches 15 15 dns

notes: yes - only 2.5 rounds on the 2nd circuit - but I couldn't do quality reps anymore. Lots of lactate though. I rested and then tried to do the steady state cardio on the elliptical - that lasted less than 5 mins - so I took the dogs out instead. At least the point of "keep moving" was accomplished. Next week I think I'll try the UB earlier in the morning on SAT and the lactate later in the day on SUN so there is a little more recovery. 24 hrs doesn't seem to be enough, even without the evening sprints.