__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
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....
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.
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.
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.
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.
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.
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
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!
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
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?
LJ that's awesome about your boys liking the PP Shake
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
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.
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!
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?
Quote:
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.
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.
Wow -- who could ask for more than that?? Thanks!!
From what I've learned over the last year or so about fitness and my own quirky physiology, here's what I think:
1. More mobility -- need more mobility in my hips, no doubt.
2. More stability -- need it in my lower back.
3. Joint pain -- none at the moment (wow!)
I don't have a long history with bodyweight exercises, so I'm open to trying just about anything. I know from the Fat Loss programs that lunges wipe me out and make me nauseated (but that's a good thing, right)?
On the other hand, I really enjoyed doing single leg RDL's because I could really feel my muscles responding to the movement, could tell when I was doing it incorrectly, and could make adjustments to my form.
Alright, since you're gone for a bit, here are a few initial thoughts. Some people like to pick just a few things, like 4, and repeat them a lot. Some people (I'm in this group) like to pick lots of things that you only have to do a few times. I'd like to put over/under drills in there for hip mobility, but it'd require you to step over and under something. A power rack with adjustable supports works great, if you have that available. Also, we could include something like DB swings if you think you'd like those; it's not exactly bodyweight, but it'd work with the circuit. So let me know on those things, too.
Good hip mobility choices (and realize that I'm limiting the choices to the tough ones that also get the heart rate up, so no glute bridges, fire hydrants, or birddogs, ha):
spiderman climbs (that's core also)
OH crossover reverse lunge
lateral lunge with a reach
rotational lunge with a reach
reverse lunge with an OH reach and twist
single-leg RDL series (meaning different reaches)
The RDLs will let your heartrate slow, so they need to get interspersed with other stuff
over/under drills (these are fun, fast and a great choice if you have a place to do them)
deep wideout drops
Core drills:
the spiderman climbs will count
inchworms
mountain climbers (more difficult if you can put your hands on a stability ball)
cross-body mountain climbers
Can you do spiderman push-ups?
Are there any kind of explosive push-ups you like?
Shoulder gliders might be fun here if you have the space.
T-push-ups (these should get included because of the turn to the side plank position)
Can you do leg lifts while holding a side plank?
I don't like to put in planks because I enjoy keeping up the pace on these kinds of circuits, but planks do keep your heart rate up just by being difficult and if you wanted them they could work.
Down and back drills could be a big part of this if you like that kind of stuff:
cariocas
skipping
power skipping
high knees
butt kicks
side shuffle
If you pick the down and backs, then you could inchworm down and back, cradle walk,and to the lunge stuff and RDL stuff down and back.
OK, my problem is always that I think of a lot more drills than can possibly be done well in one session. I always have trouble narrowing things down, lol. And a lot of putting this together comes from simply what you want to do. Lots of the drills can get the same jobs done. So give me a little feedback on what sounds good, what sounds awful, if you want to use the power rack or do the swings, etc. We'll go from there!
Lisa -- sorry I missed you. This is quite a list! Since I don't have a lot of experience with these exercises, I had to hunt them down on youtube to see what they were.
I workout at home. I have a long asphalt drive, so the down and back drills would be perfect (since I usually work out EARLY, there should be less snickering from the neighbors...)
I have a large selection of dumbbells, so the swings sound good.
I have an adjustable squat rack and a bench. Can that work for the over/unders?
As for the exercises, I agree with you -- the more variety, the better. Particularly for me, since I have little exposure to these and my endurance has a long way to go.
hip mobility: Everything you listed seems great. I'll have to work on my coordination, though. I hate lunges, they waste me -- but, they are good for me (like brussel sprouts), so bring 'em on.
core drills: I've never done spidermans, mountain-climbers, or the like. I just tried doing a few of each, and I can do them -- just not lots of them. I can do leg lifts while on side plank, but again it's new to me. I'm game to try anything, though, and build my way up. However, seems like the explosive pushups may be too much for me at this point.
Also, I could not find a video of "shoulder gliders" -- can you suggest a link?
down and back drills: the long driveway should allow for any combination of these, and I'm open to all. (Never done cariocas -- my wife wants me to learn how to dance, so this could get the ball rolling... )
shoulder issues: so far, so good -- I've never had any problems with them in the past, and they feel fine now.
Thanks again, Lisa -- I can't wait to see what you put together!
By the way -- I seem to recall you're from Mobile. Just wanted to let you know that on our way back from Florida, we stopped (on a local's recommendation) and ate at the Blue Gill Cafe. We ordered soft shell crabs and the fresh red snapper. What fantastic food!!
But on asphalt, that'd be too tough on your hands. I won't put them in. Let's go with the down and back stuff and try to make it fun. This will take me a little while. I'm gonna try to link you up as I go so you know how to do the drills.
By the way -- I seem to recall you're from Mobile. Just wanted to let you know that on our way back from Florida, we stopped (on a local's recommendation) and ate at the Blue Gill Cafe. We ordered soft shell crabs and the fresh red snapper. What fantastic food!!
The Blue Gill is great! I like the Oyster House even better--best key lime pie ever. Do that one when you go through next time!
Better yet, do what a couple of people have done and stop by my YMCA and do a session with me! You went right past me when you were headed west on I-10.
Alright, since you're gone for a bit, here are a few initial thoughts. Some people like to pick just a few things, like 4, and repeat them a lot. Some people (I'm in this group) like to pick lots of things that you only have to do a few times. I'd like to put over/under drills in there for hip mobility, but it'd require you to step over and under something. A power rack with adjustable supports works great, if you have that available. Also, we could include something like DB swings if you think you'd like those; it's not exactly bodyweight, but it'd work with the circuit. So let me know on those things, too.
Good hip mobility choices (and realize that I'm limiting the choices to the tough ones that also get the heart rate up, so no glute bridges, fire hydrants, or birddogs, ha):
spiderman climbs (that's core also)
OH crossover reverse lunge
lateral lunge with a reach
rotational lunge with a reach
reverse lunge with an OH reach and twist
single-leg RDL series (meaning different reaches)
The RDLs will let your heartrate slow, so they need to get interspersed with other stuff
over/under drills (these are fun, fast and a great choice if you have a place to do them)
deep wideout drops
Core drills:
the spiderman climbs will count
inchworms
mountain climbers (more difficult if you can put your hands on a stability ball)
cross-body mountain climbers
Can you do spiderman push-ups?
Are there any kind of explosive push-ups you like?
Shoulder gliders might be fun here if you have the space.
T-push-ups (these should get included because of the turn to the side plank position)
Can you do leg lifts while holding a side plank?
I don't like to put in planks because I enjoy keeping up the pace on these kinds of circuits, but planks do keep your heart rate up just by being difficult and if you wanted them they could work.
Down and back drills could be a big part of this if you like that kind of stuff:
cariocas
skipping
power skipping
high knees
butt kicks
side shuffle
If you pick the down and backs, then you could inchworm down and back, cradle walk,and to the lunge stuff and RDL stuff down and back.
OK, my problem is always that I think of a lot more drills than can possibly be done well in one session. I always have trouble narrowing things down, lol. And a lot of putting this together comes from simply what you want to do. Lots of the drills can get the same jobs done. So give me a little feedback on what sounds good, what sounds awful, if you want to use the power rack or do the swings, etc. We'll go from there!
This is beautiful. My eyes are watering a bit....perhaps it is allergies
Glad you had a good trip and that you are training with the kids. Very very cool. I hope to do that one day.
Peace easy....
Newman
__________________
"Branch chainz, bro. Leucine in the sky with diamonds." - Alan Aragon
Alright. This LOOKS monstrous , but it's not really (promise). You only do each drill once, usually just down one direction. It might take a bit to learn it, but it'll be interesting, and once you learn it, it'll go faster. I've taken the majority of the drills from just two sites and I tried to use the names they used so you can find the right drill. I didn't use them in the order they're on the videos. So watch the videos, print the program and try it out. Please time it for me. If it's too long, you hate/can't perform one or more of the drills, or have any other considerations, we can tweak it. Let me know how it goes!!!
Lisa's Energy System Drills with hip mobility and core emphasis
Slow jog down and back Cradle walks down* Opposite hand heel to butt walks back*
10 bw squats in place One-leg RDL forward, same side hand to floor, (the video calls it 1 Leg SLDL F) down* Reverse lunge walk with twist (twisting to same side as forward leg) back* Spiderman Climbs, 10 to each side YouTube - Spiderman Exercises Overhead lunge walk with side bend (bending to same side as forward leg) down* One-leg RDL backward, contralateral hand to floor outside of foot, (video calls it 1 Leg SLDL B) back*
10 T-push-ups Lateral lunge walk right (trailing leg remains straight) down* Lateral lunge walk left back* Backward inchworm down (don’t do the cobra part, bottom position is push-up position)* (If you can’t inchworm down the asphalt, then do them in place on a mat, just walk feet to hands, feet back, hands to feet, then hands back, so you never travel.) Skip back and down** High knees back**
10 deep wideout drops (This is the only video I could find. It’s not great. These should be springy and light on the toes at the top. He sits back on his heels and gets deep at the bottom just fine. YouTube - Personal Trainer Singapore Fitness Videos, Deep Wideout Drop) Straight leg kick down** Butt kicks back**
10 each side Mountain climbers (shown in video below)
10 each side Cross-body mountain climbersYouTube - SIX PACK AB WORKOUT Lateral shuffle right down Lateral shuffle left back YouTube - Lateral Shuffle Carioca right down** Carioca left back** Carioca with step-over right down** Carioca with step-over left back** Power skip down and back**
Lisa's Energy System Drills with hip mobility and core emphasis
Start: 6:45 am
Elapsed time (excluding pre- and post-stretching): 28 min 50 sec
Slow jog down and back
Cradle walks down
Opposite hand heel to butt walks back
10 bw squats in place
One-leg RDL forward, same side hand to floor
Reverse lunge walk with twist (twisting to same side as forward leg) back
Spiderman Climbs, 10 to each side
Overhead lunge walk with side bend (bending to same side as forward leg) down
One-leg RDL backward, contralateral hand to floor outside of foot - back
10 T-push-ups
Lateral lunge walk right (trailing leg remains straight) down
Lateral lunge walk left back
Backward inchworm down - did on a mat, but still had trouble doing a lot of these
Skip back and down
High knees back
10 deep wideout drops
Straight leg kick down
Butt kicks back
10 each side Mountain climbers
10 each side Cross-body mountain climbers -- didn't have enough core strength to do this set -- gonna have to work on that!
Lateral shuffle right down
Lateral shuffle left back
Carioca right down
Carioca left back
Carioca with step-over right down
Carioca with step-over left back
Power skip down and back
***
Whew! My first attempt at this -- I was a sweaty, wobbly mess after it was over. I dare say that if any of the neighbors saw me, they thought I was a stumblin' drunk running up and down my driveway!
But, loved all of these -- the variety is great! I've got a LONG way to go at getting the movements and coordination down, but I can't wait to do it again. I'll spend more time studying the videos, too.
The 28 min 50 sec time is hardly a true reflection, I'm sure, because there was so much learnin' going on!
Backward inchworm down - did on a mat, but still had trouble doing a lot of these
10 each side Cross-body mountain climbers -- didn't have enough core strength to do this set -- gonna have to work on that!
***
I was a sweaty, wobbly mess after it was over.
But, loved all of these -- the variety is great! I've got a LONG way to go at getting the movements and coordination down, but I can't wait to do it again. I'll spend more time studying the videos, too.
The 28 min 50 sec time is hardly a true reflection, I'm sure, because there was so much learnin' going on!
Thanks so much, Lisa!!
You are so welcome! It makes me happy that you enjoyed it! I had a lot of fun putting it together for you.
I did it this morning also and matched your dripping wet mess. It took me just short of 15 minutes. I think two things probably made mine shorter: I know the drills already and my distance may be shorter. How long is your driveway? At the gym I usually do these drills half court. Today I did them at home and my space is a couple of steps shorter than half court.
I like this kind of cardio, too. My body sure likes it better than doing sprints or any kind of machine. I enjoyed the agility drills at the end of this group. I was ready to be done lunging and it felt good to just blow through those last few items pretty quickly. They're just fun to do, too.
Some thoughts and suggested tweaks:
I had trouble keeping my balance on the first set of single-leg RDLs. I think they just came too early in the list. After the spiderman climbs I did much better on my second set. I suggest moving the spiderman climbs to right after the bw squats and get them done before your first set of RDLs. Then, since the cross-body mountain climbers were tough for you, move them up to where the spiderman climbs used to be (as the in-place drill between pairs of RDLs and lunges). It will separate them from the other mountain climbers and also let you tackle them when you're fresher.
On the inchworms, count one rep every time your butt goes into the air. Just do as many as you can and try to work up to 10 over time. It's an option to move them up in the list, too, if you think that would help. My intention was just to mix up the hip and core work so that you were able to keep the pace up. After the first four slower warm-up moves, it really doesn't matter that much what goes where. Just keep any slower drills mixed in with faster ones so your heart rate will stay high.
I don't think you need any static stretching before beginning this kind of exercise. These drills are your dynamic stretching for the day, and the list starts off easy to get you warmed up. You know what your body needs, though, so if you disagree, I'm OK with that. I realize you're doing it early in the morning. Static stretching afterward would probably feel pretty good.
I think your total time will decrease as you learn the drills. You can set a goal of finishing quicker each time, if that kind of mind game motivates you. You'll finally get to a performance level where it probably won't get any shorter, or at least not by much anyway.
Fatloss II
Workout A1 (finished at 7:20 am; elapsed time (excluding pre- & post-stretching: 42 min)
60 sec rest between sets, full rest between supersets
Front squats (crossover grip) 3 x 12 x 89 lbs Dumbbell prone incline bench row 3 x 12 x (2 x 25 lbs)*
Supine hip extension w/ leg curl 3 x 12 Barbell push press 12, 10, 11 x 89 lbs
Dynamic lunge 2 x 12 x (bw + oly bar), 1 x 13x (bw + oly bar) Upper body Russian Twist 3 x 12
extra: bicep curls -- 2 38 lbs dbs: 3 low, 3 high, 1 full range (wipe out)
*******
* subbed for wide-grip cable seated row (no cable station)
front squats -- maybe I should take the time to remove my shoes for this set
First workout of Fat Loss II felt good - the barbell push presses are by far the hardest, and I'm wobbly at the lockout -- feels good to be lifting more weight than before, though
Surprised I made it through the lunges so well -- I made try and add a little more weight next time
Fatloss II
Workout B1 (start at 9:30 am)
60 sec rest between sets, full rest between supersets
Snatch-grip deadlift 3 x 12 x 89 lbs T push up 3 x 12
Bulgarian Split squat with overhead press 1 x 12 (with 15 lb dbs, then 10 lb dbs) Inverted row (subbed for chinup) -- - not done
Romanian deadlift -- not done Lower body Russian Twist -- not done
*******
Good night! What in the world happened?
I had no physical activity last two days due to long work days -- looking forward to FLII B this morning. Had the youngest boy out there (he was only half into it, anyway) -- couldn't get my energy up, struggled through the first superset, sweating like crazy, the first set of BSS completely destroyed me. Weak and wobbly, shoulders were burning from the overhead presses (with very light weights).
My diet was crap the last two days -- maybe that was it?
Not even making it halfway through the workout is extremely depressing, since I don't have a decent explanation.
), so we didn't do any of the advance reservations. Still, the kids had an awesome time.
You only do each drill once, usually just down one direction. It might take a bit to learn it, but it'll be interesting, and once you learn it, it'll go faster. I've taken the majority of the drills from just two sites and I tried to use the names they used so you can find the right drill. I didn't use them in the order they're on the videos. So watch the videos, print the program and try it out. Please time it for me. If it's too long, you hate/can't perform one or more of the drills, or have any other considerations, we can tweak it. Let me know how it goes!!!
Linear Mode
