The Year of Magical Lifting - Page 6 - JP Fitness Forums

Victoria · 06-22-2007, 04:54 AM

Today's Workout:

TT DB-BW FUSION FAT LOSS PROGRAM
Level 1, Workout B-4
22 June 2007

Warm-up: 5 min. on tready...Walking lunges, Toy soldiers, Side lunge reach, Knee push-ups, Prisoner squats

Unilateral Stuff: L, R, L

Superset (no rest btw exs., 1 min. btw sets):
DB Split Squat (3x8): 8 @ 22.5# dbs, 8 @ 22.5#, 8 @ 22.5# (+2.5#)
Y's & T's (3x12): 12 @ BW, 12 @ BW, 12 @ BW

I'm assuming I can add weights to the Ys & Ts?

Superset (no rest btw exs., 1 min. btw sets):
DB Chest Press (3x8): 8 @ 25# dbs, 8 @ 25#, 8 @ 25# (+2.5#)
Inverted Row, Beginner (3x10): 3 (full),6,3 @ BW, 12 @ BW, 8,4 @ BW

I started first set of rows as regular (legs out straight) but only got to three before dropping down to beginners for the rest. I really need to read the numbers more carefully...I did sets of 12 instead of 10!

Superset (no rest btw exs., 1 min. btw sets):
DB Close-Grip 1-Arm Standing Shoulder Press (3x8): 8 @ 22.5# dbs, 8 @ 22.5#, 8 @ 22.5# (+2.5#)
1-Leg Deadlift (3x12): 12 @ BW, 12 @ BW, 12 @ BW

The 1-leg DLs are definitely getting more controlled. I think I can add some weight next time.

Notes: I felt pretty energetic this morning...considering I'm dreading my day at work. My boss has a habit of over-committing to clients. I have to submit a set of progress drawings by the end of today and I still haven't gotten the architect's or engineer's information yet. Sort of like driving with my eyes closed. I'm getting way too good at fudging things! Oh well....could be a late night, urgh!!!

lance02 · 06-22-2007, 08:08 AM

Late night of work on a Friday -- no fun! But hey, getting your workout in is a GREAT way to start the day.

I'm guessing the 1-legged DL being more controlled is a balance issue -- and that's great that the control is coming along -- I'm guessing your core plays a part in that as well.

Aoife · 06-22-2007, 01:36 PM

if by Ys and Ts you mean the shoulder exercises, yeah, you can add weight. go light though, the movements are like rotator excercises, they're not meant for power and big weight. Think pink.

If it's something else... why then I'm just talking out my ass. :p

tkinsley · 06-23-2007, 07:58 AM

Quote:

Originally Posted by Victoria

Today's Workout:

TT DB-BW FUSION FAT LOSS PROGRAM
Level 1, Workout B-4
22 June 2007

Warm-up: 5 min. on tready...Walking lunges, Toy soldiers, Side lunge reach, Knee push-ups, Prisoner squats

Unilateral Stuff: L, R, L

Superset (no rest btw exs., 1 min. btw sets):
DB Split Squat (3x8): 8 @ 22.5# dbs, 8 @ 22.5#, 8 @ 22.5# (+2.5#)
Y's & T's (3x12): 12 @ BW, 12 @ BW, 12 @ BW

I'm assuming I can add weights to the Ys & Ts?

Superset (no rest btw exs., 1 min. btw sets):
DB Chest Press (3x8): 8 @ 25# dbs, 8 @ 25#, 8 @ 25# (+2.5#)
Inverted Row, Beginner (3x10): 3 (full),6,3 @ BW, 12 @ BW, 8,4 @ BW

I started first set of rows as regular (legs out straight) but only got to three before dropping down to beginners for the rest. I really need to read the numbers more carefully...I did sets of 12 instead of 10!

Superset (no rest btw exs., 1 min. btw sets):
DB Close-Grip 1-Arm Standing Shoulder Press (3x8): 8 @ 22.5# dbs, 8 @ 22.5#, 8 @ 22.5# (+2.5#)
1-Leg Deadlift (3x12): 12 @ BW, 12 @ BW, 12 @ BW

The 1-leg DLs are definitely getting more controlled. I think I can add some weight next time.

Notes: I felt pretty energetic this morning...considering I'm dreading my day at work. My boss has a habit of over-committing to clients. I have to submit a set of progress drawings by the end of today and I still haven't gotten the architect's or engineer's information yet. Sort of like driving with my eyes closed. I'm getting way too good at fudging things! Oh well....could be a late night, urgh!!!

Looks good, Victoria! How'd the work day go yesterday? Or was it a work night?

Victoria · 06-23-2007, 07:53 PM

Quote:

Originally Posted by lance02

I'm guessing the 1-legged DL being more controlled is a balance issue -- and that's great that the control is coming along -- I'm guessing your core plays a part in that as well.

Definitely better balance and core strength.

Quote:

Originally Posted by Aoife

Think pink.

Nooooooooooooo......never!!!! Gotcha with the weights, though, thanks!

Quote:

Originally Posted by tkinsley

How'd the work day go yesterday? Or was it a work night?

No late night. I diplomatically convinced my boss to buy more time from the client. It just isn't the way to do things right. The information I need travels in a circular path--this is a gross over-simplification and there is a lot more back and forth that happens but basically the architect designs the building and sends the drawing to the engineer, the engineer places the building on the site (and does a bunch of other stuff) then sends it to me, I take it and design everything else outside of the building footprint, then send it back to the architect and engineer and we all release our drawing sets. So, I'm sort of at the end of the line, always waiting for them to get me their stuff. So, I'll be finishing it up next week.

No official workout today other than my riding lesson. It started out really well today, then slowly got worse. I think the horse and I were getting tired and we started getting sloppy. I've enjoyed my lessons immensly at this barn but I'm starting to consider maybe trying a new trainer. The trainer I have now is good, I like him, but I've been feeling more nervous lately...well, terrified is a better term for it. It starts when I'm walking the horse up from the pasture. He tends to get excited, and inevitably gets himself spooked and then spins his body around in front of me to see what big bad monster is behind him. Now I'm eye to eye with this 1,200 lb beast. So, I continue turning him until we are facing the right way again and continue the walk. But, my heart is pounding out of my chest, I am not kidding!!! Then by the time my lesson starts, I'm already a nervous, anxious wreck. So, I'm never truly relaxed and I don't think the trainer really understands that. I need to have a conversation with him...either that or I just stop riding. It's too much for my nerves, and the last thing I need is to fall off and get hurt....but I do love it!

Off to a local horse show tomorrow, then run some errands, then home to do some chores to prepare for the new week.

Victoria · 06-25-2007, 05:07 AM

Today's Workout:

TT DB-BW FUSION FAT LOSS PROGRAM
Level 1, Workout A-5
25 June 2007

Warm-Up: 5 min. on tready. Walking lunges, Toy soldiers, Side lunge reaches, Knee push-ups, Prisoners squats

(Unilaterl stuff: L, R, L)
Specific Warm-Ups: 2 sets (8 reps each) of each exercise @ 50%, 70% set weight.

Superset (no rest btw exs., 1 min. btw sets)
DB Squat (3x8): 8 @ 30# dbs, 8 @ 27.5#, 8 @ 27.5#
Elevated (kneeling) push-up (3x8): 8 @ BW, 8 @ BW, 8 @ BW

I had to use adjustable DBs to get to 30# but didn't like the way I had to hold them away from my body. It felt a little funny on my back. So, I dropped back down to the hex dbs at 27.5#. I'll have to get hex 30s this week.

Superset:
DB Row (3x8): 8 @ 30#, 8 @ 30#, 8 @ 30# (+2.5#)
SB Leg Curl (3x15): 15 @ BW, 15 @ BW, 15 @ BW

No problem using the adjustable dbs on the rows. 30# is starting to feel pretty heavy!

Superset:
Split Squat, front foot elevated (3x8): 8 @ 27.5#, 8 @ 27.5#, 8 @ 27.5# (+2.5)
DB Rear Delt Raise (3x10): 10 @ 15#, 10 @ 15#, 10 @ 15#

I'll stay at 15# for the rows until my form gets a little better. I lose it toward the end.

Notes: I felt pretty good during this workout. But, I have to say, getting up there in the weights does get me a little nervous with my back.

UConnJulie · 06-25-2007, 07:09 AM

You're doing a great job!!

SpacecityPaula · 06-25-2007, 11:15 AM

Workouts look Awesome!!!!

lance02 · 06-25-2007, 12:28 PM

Very nice workout Victoria! I'd say your back is getting stronger as you lift more weight, just continue to watch your form.

Egham · 06-25-2007, 03:40 PM

Your TT workouts look great Victoria. I'm definitely leaning in that direction for my next program. Did you buy an annual membership?

James Newman · 06-25-2007, 05:23 PM

Victoria.... are you sitting down? Well, stand up why don't you?!!!??

Hey girl, your doing great. Those workouts look totally rowdy awesome! Are you having troubles with your back? or just afraid you'll exacerbate the previous injury? Nevertheless, looking good....

Newman

Day 25 Time to open up a can of whoop-azz...

Victoria · 06-25-2007, 08:10 PM

Julie, Paula and Lance, thank you very much! I appreciate your support.

Egham, yes, I purchased the annual membership. I considered the 3 levels that were offered, and just figured I might as well go all the way and get the most for my money. I'm glad I did. It's been fun reading through all the workouts and downloading the ones that I think I'd enjoy doing. I've got several already lined up!

Newman...thanks for stopping by. You sure have been busy lately...I've missed you! No troubles with my back, but, I think I'll always be afraid of injuring it again. Especially as the weights get heavier! Day 25...almost half way, it's hard to believe!

Victoria · 06-26-2007, 05:04 AM

Today's HIIT:

I figured I'd try some spinning for my HIITs today. I didn't get as worked up as I do running, but once I progress, it should become more painful.

26 June 2006
HIITs

Warm-Up

Spinning: 30 sec on, easy pedal/ 60 sec off, 2 full cranks of the knob
4 times

I think I heard that a good cadence for riding is around 70 revolutions/minute, or was it 90. Hmmm...well, I just tried to keep a pretty good rhythm and speed going. Overall, it wasn't as challenging as I thought it would be. Maybe I'm just getting in better shape than I thought. But, I think it will be a nice option when I need to mix things up.

Regarding mixing things up, am I better off sticking with one form of HIIT and progressing for say several weeks then changing to something different, or can I change between 2 or 3 different things in one week? Just wondering...

Aoife · 06-26-2007, 08:00 AM

Well, if you mix things up you make it tougher for your body to adapt. Adaptation leads to efficiency which, in the case of exercising to burn calories, is a bad thing because as you become more efficient you require fewer calories to do a job, hence burning less. Efficiency is great if it's your sport.

Do whatever floats your boat, just mix it up some here and there at least.

Mahler · 06-26-2007, 08:22 AM

I haven't checked in a while. I see some seriously nice work and great progress. Way to go, lady.

lance02 · 06-26-2007, 08:27 PM

I'd say mix it up if you are so inclined to do that. Gives you a chance to use different muscles, and train your body in a different way.