Have You Heard the One About . . . Lawyerjoke

[lawyerjoke]

An unintentional rest day -- no lifting because I overslept and had to get in to the office.

But, took breaks throughout the day and did 7 sets of 15 pushups, for a total of 105 today.

Workout tomorrow morning. Early.

[SpacecityPaula]

EWWW Office on a holiday Saturday sucks!

[lawyerjoke]

Fatloss I
Workout B4 (finished at 7:40 am)
Single Leg Deadlifts (subbed for deadlifts) 3 x 12 x bw + (2 15lb db)
Dumbbell incline bench press 3 x 12 x (2 38lb dbs)

Bulgarian Split Squats 3 x 12 x bw + (2 15lb dbs)
Inverted Row (subbed for mixed grip lat pulldown) 1 x 7 (knees bent), 1 x 6 (legs straight), 1 x 5 (legs straight)

Romanian Deadlift 3 x 12 x 89 lbs (added 34 lbs)
Swiss-ball lateral roll 2 x 12, 1 x 15

For grins: bicep curls -- 25 lb dbs, 7 low, 7 high, 4 full range (couldn't do more...)


*******

All done barefoot.
Inverted rows -- switched to these after more good advice from Lisa; super tough for me; didn't make last reps all the way up, but held for as long as I could. Long way to go here.

Romanian deadlift -- kept form good -- added 34 lbs (crazy metric Marcy plates) -- my forearms were giving out first....

My arms were wasted by the time it came to the bicep curls....

[lawyerjoke]

Well, we're off to Disneyworld for a week -- it's our first time. I missed yesterday's workout trying to get work finished up and packing done.

Hope to do some bodyweight stuff on the trip. Am pretty sure I'll get my share of cardio in -- I'm told to expect between 5 and 10 miles of walking each day in the theme parks. In Orlando. In the sun. On pavement. In July.

There may even be some HIIT, depending on how fast my kids make me run to get to the next ride.

[lawyerjoke]

Monday, 7/21 -- completed at 9:45 am
Fat Loss I -A
Workout #5 (45 sec rest b/w sets)

Squat (back) 3 x 10 x 89lbs
Incline Bench DB Rows w/ pronated grip (subbed for cable seated row) 3 x 10 x 25 lb dbs

Supine Hip Extension 3 x 10 x (bw + 22lb plate)
Dumbbell Push Press 3 x 10 x 38 lb dbs

Rotational Lunge 3 x 10 x (bw + 15lb dbs each)
Swiss-ball crunch (add 22lb plate held behind head): 2 x 10, 1 x 15

bicep curls -- 25 lb dbs, 5 low, 5 high, 7 full range

*****
Squats done with shoes -- form felt good, more weight added - two 22lbs plates plus oly bar.
Lunges are still whoopin' me.
DB push press -- just able to finish all three sets.

Back from vacation -- didn't do any resistance training, not even bodyweight stuff -- but walked my tail off each day for 6 days in Disneyworld and surrounding parks. Good to be back home and back at it. Diet was pretty lax the whole week -- going back low carb today.

[Bytsi]

Welcome back!
Any good D-world tips? We may end up there over the winter... still debating which resort and all that stuff, cuz it's been quite a few years since we were there last.

[lawyerjoke]

Hi, Bytsi!

First, sounds like you made the right call going over the winter -- the only reason we went at the PEAK of the season was because someone offered us a really good deal on their timeshare nearby. The parks were packed, including tons of touring groups of high schoolers from various South American countries -- hundreds of them from Brazil, Argentina, Chile, etc.... it's their Winter Break.

We bought a (used) guide to Disneyworld that was a 2004 edition (I think it's called The Unofficial Guide to Disneyworld and is updated every year) -- it was full of great hints and strategies and really made things go a lot smoother. We did not do a lot of planning beforehand, but used the book's suggested "touring" plans for each park. That way, we were able to time our visits throughout the park to avoid as many of the long lines as possible. There's also a community message board called disboards.com that has thousands of threads on tips, strategies, etc.

We went to each park early in the day, came back to the condo for some rest, then went back in the evening. Also, if you want to have dinner at any of the restaurants or have dinner with the characters, I'm told you have to reserve those months in advance. We're not big Disney folks (at least we thought we weren't ), so we didn't do any of the advance reservations. Still, the kids had an awesome time.

Also, as far as tickets go -- once you get over the initial sticker shock, it's really not much more to buy the 6 day passes rather than the 2 or 3 days passes. If you can stay that long, it takes a lot of pressure off.

I'd be happy to answer any other questions about going. I was actually kind of dreading this trip in the months leading up to it, but thought I would just "do it for the kids" -- turns out it was a real blast and well, well worth it.

[Bytsi]

Thanks for the tips - I'll definitely check out disboards.com!

We were there in summer a few times (years ago) and the hoards of kids on winter break from S. America were SO unruly! We had a bus driver pull over and refuse to move til they all got off once... bleh.

[lawyerjoke]

Fatloss I
Workout B5 (start 5:10 am, finish 5:48 am, including mobility and stretching before and after)
45 second rest between sets

Deadlifts 3 x 10 x 89 lbs (oly + 44 lbs)
Dumbbell incline bench press 3 x 10 x (2 38lb dbs)

Bulgarian Split Squats 3 x 10 x bw + (2 15lb dbs)
Inverted Row (subbed for mixed grip lat pulldown) 3 x 5 (long hold at end of each set)

Romanian Deadlift 3 x 10 x 89 lbs
Swiss-ball lateral roll 1 x 10, 2 x 12

bicep curls -- 25 lb dbs, 6 low, 6 high, 4 full range (to failure)


*******

All done barefoot.

Deadlifts -- finally felt like my lower back is strong enough, and my hips are flexible enough -- they felt good. I know weight is very light. My weak areas are my grip and forearms.

Inverted rows -- man, these are hard -- trying to make up for lack of reps by long hold at bar - still long way to go


Romanian deadlift -- kept form good -- my forearms continue to be my weak link in these and regular deadlifts

[lawyerjoke]

Saturday, 7/26 -- completed at 10:15 am
Fat Loss I -A
Workout #6 (45 sec rest b/w sets)

Squat (back) 3 x 10 x 89lbs
Incline Bench DB Rows w/ pronated grip (subbed for cable seated row) 3 x 10 x 25 lb dbs

Supine Hip Extension 3 x 10 x (bw + 22lb plate)
Dumbbell Push Press 1 x 10 x 38 lb dbs, 2 x 11 x 38 lbs dbs

Rotational Lunge 2 x 10 x (bw + 15lb dbs each), 1 x 12
Swiss-ball crunch (add 22lb plate held behind head): 2 x 10, 1 x 20

bicep curls -- 25 lb dbs, 6 low, 6 high, 8 full range

*****
Squats still felt good, form is holding.
Tried to add a few extra reps where I felt I could at the end of each set . . . almost done with FL I -- feels great!

[lawyerjoke]

Fatloss I
Workout B6 (start 10:00 am ish -- taking the day off work mobility and stretching before and after)
45 second rest between sets (approximate -- see below)

Deadlifts 2 x 10 x 89 lbs (oly + 44 lbs)
Dumbbell incline bench press 3 x 10 x (2 38lb dbs)

Bulgarian Split Squats 3 x 10 x bw + (2 15lb dbs)
Inverted Row (subbed for mixed grip lat pulldown) 3 x 5 (long hold at end of each set)

Romanian Deadlift 2 x 10 x 89 lbs, 1 x 15 x 89 lbs
Swiss-ball lateral roll 3 x 10

bicep curls -- 25 lb dbs, 7 low, 7 high, 7 full range (slight cheat to get that last 7!)


*******

All done barefoot.

Deadlifts -- My forearms are getting stronger.

Inverted rows -- STILL hard -- still trying to make up for lack of reps by long hold at bar - still long way to go

Romanian deadlift -- kept form good -- my forearms are stronger and was able to get 15 reps on the last set -- next time will try to add more weight.

Worked out with the boys today (ages 7 and 11) -- things went a little slower because i was showing them the exercises, so I didn't exactly keep to 45 sec rest between sets. But, they loved it. They particularly enjoyed their banana protein shake afterward

ON TO FAT LOSS II!!!

[Lisa~]

Just checking in on your log. Looking good! Very cute that you had your boys with you! It's great for them to see you making exercise a priority, and for them to learn to love it early.

On those deadlifts, are you using chalk? That might help a LOT with the grip issues.

Did you put together your bodyweight circuit for non-lifting days? How'd you like doing your energy system work that way?

[SpacecityPaula]

LJ that's awesome about your boys liking the PP Shake

[lawyerjoke]

Originally Posted by Lisa~

Just checking in on your log. Looking good! Very cute that you had your boys with you! It's great for them to see you making exercise a priority, and for them to learn to love it early.

On those deadlifts, are you using chalk? That might help a LOT with the grip issues.

Did you put together your bodyweight circuit for non-lifting days? How'd you like doing your energy system work that way?

Hi, Lisa -- thanks so much for stopping by!

I actually don't have chalk -- I'll make it a point to pick some up (assume it's available at a sporting goods store?)

Also, I haven't had the chance to put together the bodyweight circuit yet -- I hoped to do it on Sunday, but we hosted 16 people from church and the day got away from me. You mentioned maybe helping put one together -- I'd sure appreciate your help, but I hate to ask for it without first trying to put something together myself.

[lawyerjoke]

Originally Posted by SpacecityPaula

LJ that's awesome about your boys liking the PP Shake

They LOVE that stuff! But, one likes peanut butter, the other doesn't, so I end up doing a lot of customizing... I feel like a Starbucks barista sometimes!

[Lisa~]

Originally Posted by lawyerjoke

I feel like a Starbucks barista sometimes!

HA!

Originally Posted by lawyerjoke

I actually don't have chalk -- I'll make it a point to pick some up (assume it's available at a sporting goods store?)

Usually. Often it's hidden on a top shelf or behind a bunch of other stuff. Ask. Well, ask and look, because sometimes even the staff won't know where it is. It's cheap and one box will last you for years, so it's not a hot seller, you know?

Also, I haven't had the chance to put together the bodyweight circuit yet -- I hoped to do it on Sunday, but we hosted 16 people from church and the day got away from me. You mentioned maybe helping put one together -- I'd sure appreciate your help, but I hate to ask for it without first trying to put something together myself.

I'd enjoy helping. Begin the process by identifying 1) areas where you need more mobility, 2) areas where you need more stability (if any), and 3) any joints that have pain. Then we'll choose drills that address those issues but also create a high heart rate at the same time. We'll see how many we've got and beef up the circuit with stuff like jumping jacks or burpees or whatever just to keep your heart rate up. We'll also try to make it not be all totally things you hate, you know? So if there are things you just really dread doing, like lunges or single-leg RDLs, then say so. Then you'll try it and time it and report back. Then we can tweak it until it's working. It should work as energy system work, mobility/stability improvement, and lifting recovery, but not make you so sore it impairs your next lifting session.