They really are a lot of fun (relatively speaking, of course!) when you approach them in such a variety . . . makes the workload seem lighter.
HAHAHAHAHAHA!
No way, that's just about the most fun you can create, yeah? HA!
You're doing great, and I'm glad you're still enjoying the circuit. It'd be even more fun if you could get your wife back out there with you! I know I have a hard time doing these types of circuits without someone along for the ride. But with a partner they can be really fun.
Fatloss II
Workout A4 (finished at 8:00 am; elapsed time (excluding pre- & post-stretching: 33 min 3 sec)
45 sec rest between sets, full rest between supersets
Front squats (crossover grip) 1 x 10 x 89, 2 x 10 x 100 lbs Dumbbell prone incline bench row 3 x 10 x (2 x 33lb dbs)
Supine hip extension w/ leg curl 3 x 10 Barbell push press 3 x 10 x 89 lbs
Dynamic lunge 2 x 10 x (bw + 61 lbs), 1 x 12 x (bw + 61 lbs) Upper body Russian Twist 1 x 10 x bw, 1 x 10 x (bw + 2 10lb dbs), 1 x 15 x (bw + 2 10lb dbs)
extra: bicep curls -- 2 33 lbs dbs: 4 low, 4 high, 6 full range (to failure)
***
All in all, everything felt good today. No real increase in weights, but did get the push press back up to 89 lbs and the front squat to 100 lbs. Felt strong and like I could do more on the squats, but I'm still being conversative (too?) with my back.
With all the rain we've had down here, the mosquitos are horrible. It's like working out amidst one of the Seven Plagues of Egypt.
Felt strong and like I could do more on the squats, but I'm still being conversative (too?) with my back.
Na. This is an injury you've had to deal with in the past, so conservative is appropriate. Move up in small increments with a focus on the ability to maintain neutral spine throughout the ROM and throughout the duration of the set. You have the rest of your life to hit your max squat numbers.
{quote]With all the rain we've had down here, the mosquitos are horrible. It's like working out amidst one of the Seven Plagues of Egypt.
Bring on Winter![/quote]
Oman, I hate mosquitoes. They love me; I'm like a mosquito magnet. It would have driven me inside! Fay is headed our way tonight, so we're going to be in the same situation shortly. Ugh.
Oman, I hate mosquitoes. They love me; I'm like a mosquito magnet. It would have driven me inside! Fay is headed our way tonight, so we're going to be in the same situation shortly. Ugh.
Thanks, Lisa! Looks like y'all are getting drenched right now thanks to Fay -- stay safe!
That reminds me of our last hurricane, Edouard. Unlike Fay, Edouard was all media-bark and no bite. My wife emailed me this picture of a tree that fell through the front door of our house!
Oman! Well, while any damage is a pain in the ass, at least it came through the door. That's much easier to repair than the wall or roof! It looks like the door is still on its hinges even! Like all of us on the Gulf Coast, we've got some hurricane pictures! I was tempted to break out the good ones, then held back and decided not to clog up your training log with this hijack. HA!
Fay didn't drop as much rain on us as expected, although we still have the next two days while the back side of it passes us. It's headed your way!
Fatloss II Workout B4 (start at 6:00 am, elapsed time w/o warmup & stretching: 32 min 20 sec)
45 sec rest between sets, full rest between supersets
Snatch-grip deadlift 1 x 10 x 89, 2 x 10 x 111 lbs
T push up 3 x 10
Bulgarian Split squat with overhead press 3 x 10 (with 10 lb dbs) Inverted row with palms inverted (subbed for chinup) -- - 7, 7, 7*
Romanian deadlift -- 3 x 10 x 89 lbs (did bent over row on first 3, 5, 5) Lower body Russian Twist -- 3 x 10
Bonus: bicep curls with 33lb dbs -- 4 low, 4 high, 5 full range
*****
Inverted rows: did 7 reps, didn't get chest to bar on last ones, but held top position longer and slow decline.
Deadlifts felt strong, may try a little more weight next time. Using chalk now (thanks, Lisa!), but my forearms are still my weakest link on deadlifting and romanian deadlifting.
The cat was back this morning, too. In the middle of my BSS's, she starts wrapping herself around my forward leg and meowing. VERY distracting!!
dang that's a lot of broccoli in a shake - I'm working up to 1/3C and it is slow going
I'm not a broccoli person, either, but somehow I'm able to work in a lot this way. I blend the heck out of it so that it's barely noticeable. (Plus the cocoa powder and peanut butter do a pretty good job of masking any flavor that might dare show its face!).
Glad to see I'm not the only one drinking broccoli for breakfast!
__________________ 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
No time for lifting this morning. My kids kept me out late last night at the Astros game. But, it was well worth it. Hopefully, I'll be able to do some of Lisa's energy system routine when I get home tonight.
On a side note, Valverde pitched a great 9th inning. His intro music / video was awesome -- set to Saliva's "Ladies and Gentlemen" (which happens to be on my lifting music list). After walking the 1st batter, he lived up to the hype!
Sounds like a fun night. I did not get a chance this year to catch a MLB game live. I really wanted to get to NYC before they tear down the stadium. Oh well maybe wriggly next year. Doubt I can get tickets in October!
I keep saying that about seeing the Phillies too. As much nostalgia as I had for the Vet (having been there many times as a kid), I have to say their new stadium is awesome.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
__________________ 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 II
Workout A5 (finished at 8:25 am; elapsed time (excluding pre- & post-stretching: 27 min 27 sec)
30 sec rest between sets, full rest between supersets
Front squats (crossover grip) 1 x 8 x 89, 1 x 8 x 100, 1 x 8 x 110 lbs Dumbbell prone incline bench row 3 x 8 x (2 x 33lb dbs)
Supine hip extension w/ leg curl 3 x 8 Barbell push press 2 x 8 x 89 lbs, 1 x 10 x 89 lbs
Dynamic lunge 2 x 8 x (bw + 61 lbs), 1 x 10 x (bw + 61 lbs) Upper body Russian Twist 3 x 8 x bw
extra: bicep curls -- 2 33 lbs dbs: 5 low, 5 high, 3 full range (to failure)
***
Back from a week-plus off of rest -- felt exhausted last week from daily activities (which, with all the furniture and box moving, included much more "functional" stuff than usual!).
I'm almost done with FL II -- it will be great to finish my second program, then move on to Strength or Hyper. This will be a marked change from last year, when I couldn't seem to finish a program without injuring myself!
__________________ 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
Nice job on the workouts. Which program you doing next. Hyp or Strength? If your sick of all the reps of the Fat Loss workouts you may want to try strength 1. It was a great program Although if your still coming back from a injury maybe lifting real heavy might not be good.
Nice job on the workouts. Which program you doing next. Hyp or Strength? If your sick of all the reps of the Fat Loss workouts you may want to try strength 1. It was a great program Although if your still coming back from a injury maybe lifting real heavy might not be good.
Thanks!
Funny you should ask -- I've been trying to decide where to go next. I am pretty tired of the high rep stuff, so Strength I sounds good. I'd sure like to try lifting heavier for awhile - you bring up a good point about the injury recovery, though.
Do you think it's worth trying? I reckon I can always back off if it looks like those aren't going well and move to the Hyper workouts . . .
I'm gonna throw out my opinion for what it's worth. Your lifts haven't progressed enough to move to a strength program. Your biggest weakness is core control during motion, and that would be a huge handicap during a strength program. I'd either write you a specific program based on your needs, or encourage you to do an intermediate level hypertrophy program (NROL hypertrophy with some modifications would be OK, as would a 5x5 program with lots of prehab added to it). You need to get your loads up for sets of 5 reps and 8 reps, and you need to get your core stability during hip mobility under complete control.
I'm gonna throw out my opinion for what it's worth. Your lifts haven't progressed enough to move to a strength program. Your biggest weakness is core control during motion, and that would be a huge handicap during a strength program. I'd either write you a specific program based on your needs, or encourage you to do an intermediate level hypertrophy program (NROL hypertrophy with some modifications would be OK, as would a 5x5 program with lots of prehab added to it). You need to get your loads up for sets of 5 reps and 8 reps, and you need to get your core stability during hip mobility under complete control.
Well, Lisa, your opinion is worth A LOT, and I'll GLADLY heed that advice. I don't want to undo the progress I've made with bad choices. (Although I have to admit, hearing "your lifts havn't progressed enough to move to a strength program" is a little sobering . . . )
Would you mind making some specific recommendations for me? Either in the way of programs generally or with specific routines / modifications? I'm not married to NROL -- it's just the first book I've committed to due to it's popularity here.
I'm really looking forward to the next step and making more progress. I just want to do it right.
I didn't mean to make you feel bad with my comments, but I'm not gonna coddle you, you know? You shouldn't feel bad about your loads. You've intentionally added load in a very conservative fashion because of past injuries. That was smart. You just have to keep at it a bit longer to get to the bigger numbers.
The problem for you is that no cookie-cutter program is exactly right. Ideally you could find a local trainer who's good with movement analysis and get that hands-on, eyes-on training that would make the biggest difference. Second choice would be to do like Newman did and just hire me to write your program. Third choice would be to go to NROL's hypertrophy program and tweak it best you can. Overall I like that program and you can make it your own with just a few modifications. How much free help you get out of me at any one time totally depends on my current level of boredom.
I didn't mean to make you feel bad with my comments, but I'm not gonna coddle you, you know?
Not at all -- don't want no coddlin', that's for sure!
Quote:
Originally Posted by Lisa~
Second choice would be to do like Newman did and just hire me to write your program. Third choice would be to go to NROL's hypertrophy program and tweak it best you can. Overall I like that program and you can make it your own with just a few modifications. How much free help you get out of me at any one time totally depends on my current level of boredom.
I agree a modified Hyp might be better for you right now. I was able to gain the strength needed for Strength 1 by doing Hyp 1 and 2. If I remember correctly there is some 5x5 days in the program. The 3x15 days suck, but they keep your muscle stamina up.
either way with Lisa in your corner your in good hands!
Been doing lots of functional work since Ike roared through here on Saturday. Four days of tree cutting, lifting, dragging and burning, as well as fence repair. Back to the desk job today. My elbows and shoulders are burning-sore, so I'm going to take at least one more day off to let my joints recover before returning to finish up FL II, then on to a Lisa special!
Oh yeah -- all that lifting, dragging, and log-chunking, and no back pain!!! In fact, my back feels stronger than ever.
That's awesome! Good for you that there's no pain. I'm sorry you had so much property damage, but it's such a good thing that you're capable and strong enough to repair it and help others, too.
I'll start functional workouts this weekend over at Bob's and Bob's Mom's places this weekend (Bob is starting today though). The next couple of days, I'm going to spend getting my place in order and then this weekend I'll help with lumberjacking. Honeslty, right now I'm so tired, I'm afraid I'd do something stupid with an implement of deconstruction.
__________________ 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
)
Linear Mode
