B Dumbbell Power Clean and Press with Saxon Side Bend - 2x10
C Single-Arm Seated Cable Lat Pulldown - 3x12
D Cable Column Squats - 3x20
E Machine Chest Press and a Half - 2x20
F Dumbbell Rowsw/Twist - 2x20
A 3 Minute Dumbbell Plank - Just to be clear, the goal is 3 minutes straight, which I need to work up to. PF has circular dumbbells which is why we did it this way.
B Dumbbell Power Clean and Press with Saxon Side Bend - This took me a while to get what Tim wanted me to do regarding the side bend, but I eventually got it.
C Single-Arm Seated Cable Lat Pulldown - This was a good exercise, seated on the floor, with the non-working arm for support.
D Cable Column Squats - Not that I've been waterskiing, but I'm tempted to call these waterski squats. You hold on to the cable handles as if you were waterskiing, lean back a little and do the squat. Feels different for balance for sure.
E Machine Chest Press and a Half - This was the toughest exercise in the bunch. It was on the chest press machine, and the idea is to do a full press, followed by a half press to count as one rep. I got through the first set at the original weight but the second set I had to back down to all of 15 pounds to complete it.
F Dumbbell Rowsw/Twist - Regular rows, but with an added small torso twist at the end of the pull.
Overall - Good workout here. Really felt the exercises, especially the chest press. I also signed on for six more sessions since what we're doing seems to be working.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Well I'm gonna add my applause for your 6+ pound loss and improved health!! I like your variety in workouts. Seems like there is always something new and different you are doing. Keep an eye on that blood pressure tho, if you have a history of hypertension it can 'be normal' for awhile and then sneak back up even when the weight is lost. Best to check with your doctor. Anyhooters, thanx for the inspiration as always.
Nice numbers, dude. That some decent improvement in rather short order.
Thanks - I was pretty surprised myself.
Quote:
Originally Posted by Espi
No , I actually offered a way on how to still enjoy Happy Hour by just decreasing the frequency of it. Most people don't do well on going somewhere knowing there's good food/booze to eat/drink. Avoidance works much easier.
It's something a lot of people have to decide on sooner or later when they are on a weight loss journey. Once the 'easy' weight has come off, tougher decisions are needed.
Like tcoy said: your blood pressure numbers are the most impressive actually. I mean: wt and size loss is great, but health improvement is the major goal. You were already getting really fit, but the BP is the best improvement on the list.
But blood pressure is kind of variable for me - I've seen 104/68 too.
Quote:
Originally Posted by fengshway
yeah, she called you out! and you totally rose to the occasion. I agree, one of the coolest things for me was stopping my blood pressure medicine after losing the first 40 pounds. way to go tom!
Well we'll see what happens tomorrow when I weigh in.
Quote:
Originally Posted by ToniL
Well I'm gonna add my applause for your 6+ pound loss and improved health!! I like your variety in workouts. Seems like there is always something new and different you are doing. Keep an eye on that blood pressure tho, if you have a history of hypertension it can 'be normal' for awhile and then sneak back up even when the weight is lost. Best to check with your doctor. Anyhooters, thanx for the inspiration as always.
Toni
Well recently I've been doing a kettlebell workout on Sundays because the corporate gym wasn't an option on two of the Mondays. Each personal training session is different too. Thanks for the encouragement.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
230.75 - Yeah I was hoping to be under 230 too... I didn't really cheat this weekend either, other than for having a corn muffin on Sunday evening. I was at the grocery store, and for some reason I just wanted them because it'd been ages since I had one. Still, this is the lowest start of week weight I've had since I started tracking, which is definitely a good thing. Also too, a co-worker I'd not seen in a couple of weeks said I was looking thinner, so something is definitely working.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Eh, you'll get there. Hell, scale error range alone could be to blame.
I've never much liked corn muffins. But I do love other kinds. That's prolly what helped me get into this little mess I'm in.
Corn bread and corn muffins are favorites for me. The muffins I bought were ok but I might try to make some but not for a while.
Thanks. I'm not too concerned about the weight now as I know I'm doing things that are working for weight loss. When I'm good and weight doesn't go down, it's my body preventing it.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
OMG I LOVE corn muffins. Sometimes reading your log kills me!! I actually end up with serious cravings. LOL!!
Hey Tom are you really doing 3 min planks? WTH do you think about while doing all that time? I don't do planks because once I made it past the 3 min time I just felt like my core was not really benefiting anymore and I was bored as hell.
Hey Tom are you really doing 3 min planks? WTH do you think about while doing all that time? I don't do planks because once I made it past the 3 min time I just felt like my core was not really benefiting anymore and I was bored as hell.
That's when I go to multiple sets of them.
Personally, they're boring if I have no music. But I've been known to go an entire song here and there... Odd, I know. At least it's not a song like Freebird...
OMG I LOVE corn muffins. Sometimes reading your log kills me!! I actually end up with serious cravings. LOL!!
Hey Tom are you really doing 3 min planks? WTH do you think about while doing all that time? I don't do planks because once I made it past the 3 min time I just felt like my core was not really benefiting anymore and I was bored as hell.
Umm no.. the goal is 3 minutes, which I did with three rests in between. The goal of course is no rests, but I'm nowhere near that. Actually, with this variation, within 15-30 seconds, I was concentrating on how the top of my abdominals were on fire. I've not done planks in a while so this was kind of surprise that we started the workout with them. I swear all the exercises he gives me work the abdominals in one way or another.
Quote:
Originally Posted by Aoife
That's when I go to multiple sets of them.
Personally, they're boring if I have no music. But I've been known to go an entire song here and there... Odd, I know. At least it's not a song like Freebird...
I can't wear anything on my head like headphones or earbuds when working out - it just irritates me and drives me bonkers.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
At home we have speakers. At the gym... well besides not having been to the gym in a bit... their music is TRES BAD and therefore ANYTHING is better than that crap.
A1 Unilateral Bench Press - These felt much better today, with better stability and better control.
A2 Squat - Lightheadedness, but could still move on to the rows after a few seconds.
A3 Unilateral Bent Over Row - These felt better today too.
B1 AssistedPull-ups - Stronger in this as well - the third set was still a challenge, but slightly less so than in previous workouts.
B2 Step-ups w/Shoulder Press - Legs were a bit wonky in the third set, but I made it through these.
C Reverse Lunge with DB Clean - Did pretty well here, even though I had to reset once.
D Bicep Curl - Just barely got the third set, and that with very poor form.
E Tricep Pushdown - These were tough today, but I think it's because I shortened the rest period between sets.
Overall - A very good workout brought to you by the power of carbs. (Or so I think anyhow.) I felt much stronger than in last week's workout, which I think is due to my having carbs (that corn muffin) the night before, and another this morning. I am considering trying to move up the weights for Wednesday, or doing the same again to see if it wasn't a fluke.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Nice workouts. I would bump up the weight on the first sets. If it seems too much drop down on the next sets. I bet the carbs had a little to with it, but its probably more that your getting a lot stronger with these great workouts you have been doing.
Just poppin in to say havent stopped by for a while (darn that work!!) - looks like you are doing awesome!!!
Thanks
Quote:
Originally Posted by tcoy777
Nice workouts. I would bump up the weight on the first sets. If it seems too much drop down on the next sets. I bet the carbs had a little to with it, but its probably more that your getting a lot stronger with these great workouts you have been doing.
I hope so - we'll see on Wednesday.
Quote:
Originally Posted by L'ilJ
hi!
/wave
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
You and I are in the same space about that corn muffin.
I bought buttermilk today and am making cornbread tomorrow or Wednesday. Since I already ate the cabbage I wanted the cornbread for, I got some more so I could make the meal I really wanted (-- steak now replaced with CATFISH). I am so going to be in taste heaven.
I had to google Tricep Pushdown but it looks like something fun to do. I love reading your workouts.
__________________ Just because your mother thinks you're special doesn't mean I do
You and I are in the same space about that corn muffin.
I bought buttermilk today and am making cornbread tomorrow or Wednesday. Since I already ate the cabbage I wanted the cornbread for, I got some more so I could make the meal I really wanted (-- steak now replaced with CATFISH). I am so going to be in taste heaven.
I had to google Tricep Pushdown but it looks like something fun to do. I love reading your workouts.
Hmm blackened catfish sounds good - I may have to visit the local place that serves Cajun food.
As for the pushdown, my instructions are to begin and end with forearms parallel to the floor, not perpendicular as most videos seem to show it.
Quote:
Originally Posted by nutbar
20-rep sets on squats? I'd fall over and throw a crying hissy fit.
Congrats on hitting 230 (just ignore the .xx part )!
They're the toughest part of this workout. I typically feel lightheaded after doing them, so I rest a little before moving on to the rows. As for the weight, well, it is what it is. See below.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
230.75 - No change since yesterday, which to be honest I'm a little surprised by. I thought it would've gone up since I'd had some foods that aren't a part of my usual food plan - crab & spinach quesadilla, and sushi for those who are wondering. Still, my rolling average reached a new low - if I can maintain this weight for a day or two, I might be able to get the 5 day average to 231 as well.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
230.75 - I was sorely tempted to just copy yesterday's post, but I'll be up tomorrow as I've a party to go to tonight with the people from spinning class. I made hummus for the occasion.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Hey Tom.... things are looking pretty good in here. I am liking that your rolling average is dropping finally as you are shoring up the diet. Of course your workouts are still mega intense but they always have been....
Yesterday my guitar teacher started personal training sessions with my trainer. (I hooked them up since my trainer wanted to take guitar lessons and my guitar teacher really wanted to drop some lbs) I was suprised, even though I had been through it too a few months ealier, how many things the trainer takes away from the diet. This guy eats generally pretty healthy with respect to how most people eat. Still he had multiple items crossed off his diet. All the sugars went away and some of the really high dense fat foods. I think that is why my trainer is generally so succesful. He really holds his clients toes to the line RE diet.
My guitar teacher is a bigger guy who works out with great intesity. He is actually a very respectable athlete. I remember too that I worked out a lot harder before than I do now.
Anyway watching you and now him and my own experiences are just pushing that point more and more that it is really so very much about the diet. It doesn't really matter how hard you work out if your diet isn't clean.
A1 Unilateral Bench Press - I have to say I was doubtful when I picked the 60's up from the rack, but I got them up.
A2 Squat - These were tough and the last set wasn't pretty, but I did them.
A3 Unilateral Bent Over Row - Well apparently I can move more than the 55's, but dang it was close on the last set, particularly the left arm.
B1 AssistedPull-ups - Lowered the amount of assistance, which worked for the first set and most of the second. I took a small rest after 6 reps in set 2, then did the other 2. Finished out the last set at my previous weight (-160).
B2 Step-ups w/Shoulder Press - This was difficult today, at least due in part to the slight increase in weight.
C Reverse Lunge with DB Clean - The 20lb dumbbell was surprisingly manageable today.
D Bicep Curl - When I got to rep 10 on set 3, I could feel my left arm starting to get testy, so I took a little rest before finishing the last 5 reps.
E Tricep Pushdown - Better today, but oh so close on the last set.
Overall - Surprised and happy I was able to use the 60's, something I know I could not have done when I started this workout. What's more is I lifted them with better body mechanics/form than previously, so I must be doing something right. The weight adjustments on the assisted pullups and step-ups were cool too. And of course, the biceps and triceps were well worked by the weights I'd chosen too, so all around a very good workout. I can only think that extra sleep + extra foods (especially carbs) were a definite factor in helping my performance improve. Needless to say, I'm very happy with this workout.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
234 - Not surprised at this due to last night's party. Still, it was fun. Tomorrow I'll be going to the Y to do some plyometric training, which I've done in limited amounts.
__________________
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
I knew you would kill this workout. Good job. The clean food helped for sure. Along with the fact that I am sure your getting stronger each week. Congrats!!
Encyclopedia of Kettlebell Lifting by Steve Cotter
Beginner Workout #1
A Two Hand Swings 2x10@16kg
B One Hand Swings 2x10@16kg each arm
C One Arm Clean 2x10@16kg each arm
D Turkish Getup 1x6@8kg each side
E Military Press 1x50@8kg each hand, 1x20@8kg each hand
F Front Squat 2x10@16kg each side
G Bosu Ball Lunges 2x10@16kg
A Two Hand Swings - Since I worked out at the Y, I swung the kb overhead.
B One Hand Swings - Wasn't as brave with the one handed swings though.
C One Arm Clean - Still iffy on form, but doing ok overall I suppose.
D Turkish Getup - Better this time around, though I was told I need to not treat the first part like a situp. Good tip.
E Military Press - Since the only 16kg kb was being used, I decided to use two 8kg kettlebells for AMRAP.
F Front Squat - Did these with the two 8kg kettlebells, so although the weight's the same, it's distributed differently.
G Bosu Ball Lunges - This week's guest exercise is a bosu ball lunge. Basically lunge, putting the working foot on the bosu ball. I was holding one 8kg kb in each hand.
Overall - A good last minute workout, since the person who was supposed to work with me apparently fell ill and had to cancel the session (which I didn't find out til I got there). I was surprised at how much better the TGUs went today. I was also glad I remembered all the exercises in their proper order too.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Personal Training Session
havent stopped by for a while (darn that work!!) - looks like you are doing awesome!!!
)!
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