AMRAP, 1 Minute per exercise, rest at end of circuit and as needed within the circuit. All Exercises except A6 were done with a 30 lb dumbbell.
A Circuit x 3
A1 Goblet Squat
A2 Core Twist
A3 Arm Curls
A4 One Arm Swings (30 Secs per arm)
A5 Half Squat with Overhead Press
A6 Curl-ups (no weight)
A7 Core Push Press
A8 Squat with Upright Row (30 Secs per arm)
A9 Row (30 Secs per arm)
A1 Goblet Squat - Spinning class last night, though good, made these really tough today.
A2 Core Twist - Grip was better here since I took longer between circuit breaks.
A3 Arm Curls - These were good this time around, though I have to watch so I don't assist with the hips.
A4 One Arm Swings (30 Secs per arm) - Better today, though I still wish for kettlebells for this.
A5 Half Squat with Overhead Press - I have no idea why, but this was a killer to get through. I thought I wasn't going to make it on set 2 or 3, but I didn.
A6 Curl-ups (no weight) - Blech, still hunting the ever elusive situp.
A7 Core Push Press - Doing better here - I know I can do about 12 in a minute.
A8 Squat with Upright Row (30 Secs per arm) - Not only do I have to pay attention to the squat, I also have to pay attention to standing up straight when I complete the movement *sigh*.
A9 Row (30 Secs per arm) - These shouldn't feel as tough as they are - I think the squat/upright row really does a number on me so that I'm pretty much dragging through this set.
Overall - Ironically enough, I felt muscularly weaker, but I wasn't as fried at the end of the workout. I attempted to use longer between circuit rests, which worked pretty well, though by the end I just had to stop (like between A8 and A9) due to lightheadedness. I really didn't want to do this workout, but I am glad I did.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Tom, I've noticed that I've been getting pretty lightheaded when I do this type of work, too. I don't know how to combat that, and I don't like adding additional rest periods, but I figure if nothing else, it means I'm working hard (note to self: that kind of thinking is what got me into this mess in the first place...).
Do you keep track of how many reps you get in each minute, for each circuit? I'm wondering how those numbers compare to when you first started this cycle. And perhaps that data might tell you something about how you feel now at the end of that workout?
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
Tom, I've noticed that I've been getting pretty lightheaded when I do this type of work, too. I don't know how to combat that, and I don't like adding additional rest periods, but I figure if nothing else, it means I'm working hard (note to self: that kind of thinking is what got me into this mess in the first place...).
Do you keep track of how many reps you get in each minute, for each circuit? I'm wondering how those numbers compare to when you first started this cycle. And perhaps that data might tell you something about how you feel now at the end of that workout?
I've an idea of some of them but not all. It's variable as to when the lightheadedness comes in also, but it's usually after the squats.
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Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Went to the party tonight, and I think I will call this a split decision - I was nowhere near as bad as I could've been, but I also wasn't as good as I could've been either. A slice of pizza, some aloo rajma and triscuits and some sort of trail mix I've not seen/had before, along with a strawberry walnut salad were the bill of fare tonight. I expect I'll be the same or up slightly tomorrow, and that's ok. Still, I had a good time, and didn't really overload on the calories. (No Alcohol )
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Tom
No "happy hours" makes for a lot of miserable days. - Mahler
224 - As predicted, a little higher, but not by much at all. I'm pleased. Next time I'll be sure to stand far enough away from the open bowls of trail mix so I just don't mindlessly pick it up and realize what I've done only until after I put it in my mouth.
Oh yeah, the aloo rajma went over very well.
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Tom
No "happy hours" makes for a lot of miserable days. - Mahler
A weekend of running around should take care of that though.
__________________ 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
A weekend of running around should take care of that though.
With all the weight you've lost recently, your body is probably just taking a breather before the next round.
Quote:
Originally Posted by GinnyLou
Congrats on "no alcohol". That is the toughest part for me.
Indeed, it's somehow different now, in the sense that I don't have that roadblock to contend with. I've also convinced a friend of mine locally to abstain through July as well.
Quote:
Originally Posted by foodfromafar
Great job of holding steady, Tom. Good choices lead to good results... It's as simple as that.
Agreed. Apparently I'm doing something right because two different people on two different occasions, one today, and one yesterday said to keep up whatever it was I was doing because I was looking good. Both know me to see me, but I don't see either much. Of course, I wore my "tight" pants both days - the pants that were toughest for me to fit into - they are still tight, but quite as much as they were before.
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Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Apparently I'm doing something right because two different people on two different occasions, one today, and one yesterday said to keep up whatever it was I was doing because I was looking good.
Very nice! I think random comments are one of the coolest signs of sure progress.
Good for you Tom... random comments are the best! I've had several people at the gym compliment me, and it's just a great feeling... it's rewarding to know that other people notice how hard you're working.
"As far as (healthy) eating, either do it, or don't. Same issues repeated over and over is just insanity. We either commit to the endeavor or pay lip-service to it. This is the hardest part of the whole process, and it needs to be practiced more than the actual physical training. It's mind training." ~ Matt Thorne
"The reason that most people fail instead of succeed is that they trade what they want most for what they want at the moment."
Hey Tom just keep on holding and the payoff will come. It seems that you were able to just flush out 10lb in one day which we all know did not really happen in one day. It happened over the course of hard work and holding steady. I am sort of stuck right now ironically at 124. I have been hovering around that number (sometimes up a lb, sometimes down) for 2 weeks now. I am waiting as patiently as I can....
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The BIGGER I get the smaller you look
Very nice! I think random comments are one of the coolest signs of sure progress.
Quote:
Originally Posted by lorigaud
Good for you Tom... random comments are the best! I've had several people at the gym compliment me, and it's just a great feeling... it's rewarding to know that other people notice how hard you're working.
Indeed - like I said it's a "Gee, maybe I'm doing something right after all..." moment
Quote:
Originally Posted by kfisherx
Hey Tom just keep on holding and the payoff will come. It seems that you were able to just flush out 10lb in one day which we all know did not really happen in one day. It happened over the course of hard work and holding steady. I am sort of stuck right now ironically at 124. I have been hovering around that number (sometimes up a lb, sometimes down) for 2 weeks now. I am waiting as patiently as I can....
That's what got me to abstain from the alcohol for July - I got so tired of being in the 230's that I wanted/needed a change. Here's to hoping you find lower numbers soon.
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Tom
No "happy hours" makes for a lot of miserable days. - Mahler
I don't normally post my spinning workouts (which I do on Tues and Thurs) because I'm not sure the descriptions can be very exciting or informative, but this one was pretty cool. I went to the Y to attend my former spinning instructor's class, and she did a Tour de France ride. Basically she takes the topographical map and condenses the right into a 50 minute time span, but you're going over the same "terrain". It certainly made things go quicker, and the bikes at the Y are much smoother/better than the ones at the corporate gym.
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Tom
No "happy hours" makes for a lot of miserable days. - Mahler
I recently found this, if you're at all interested in the tour de france: Google Maps
I thought of you this morning - we do new employee introductions at work every friday morning and this guy got up there & said one of his hobbies was good beer, and that he was a beer snob, and he particularly liked german hefeweizens & belgian wit. I clapped & said "woo hoo!" in a room of about 300 people and was the ONLY ONE to do so. it was dead silent and I felt like such an idiot. Anyway, I just thought of you because I was wishing there had been at least one other beer person in the room to "woo hoo" my woo hoo. no such luck. Good times!
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"If 'toning' is the goal, strength is the method." ~ Mark Rippetoe
I thought of you this morning - we do new employee introductions at work every friday morning and this guy got up there & said one of his hobbies was good beer, and that he was a beer snob, and he particularly liked german hefeweizens & belgian wit. I clapped & said "woo hoo!" in a room of about 300 people and was the ONLY ONE to do so. it was dead silent and I felt like such an idiot. Anyway, I just thought of you because I was wishing there had been at least one other beer person in the room to "woo hoo" my woo hoo. no such luck. Good times!
There probably were other good beer people in the room, but they didn't speak up. And the other 95% had no idea what hefeweizens or belgian wits were.
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Tom
No "happy hours" makes for a lot of miserable days. - Mahler
One of my coworkers asked me about 15 minutes ago if that was me this morning - I said it was & that it was embarrassing - he said he was saying "woo hoo!" inside (he loves wheats & wits and we were just talking about them 2 weeks ago). I felt better. :p
I should stop talking beer in our beer-free month.
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"If 'toning' is the goal, strength is the method." ~ Mark Rippetoe
I should stop talking beer in our beer-free month.
Heh you know what they say about those who talk about something, don't you?
Quote:
Originally Posted by L'ilJ
You going to happy hour tonight Tom? Be good!
Nope, no happy hour for me - too risky just yet. Just going to go home and chill for bit - maybe practice some piano, play a computer game or take a walk. Yes, I have a beer at home, a kegerator in fact, but that's an easier bullet to dodge than being out with friends all of whom are enjoying what I've chosen to abstain.
Incidentally Jill, I made some inquiries into who might teach Olympic lifting in my area (northeastern PA). So far I've gotten one response that said they can teach Olympic style lifting, but little else.
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Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Heh you know what they say about those who talk about something, don't you?
Nope, no happy hour for me - too risky just yet. Just going to go home and chill for bit - maybe practice some piano, play a computer game or take a walk. Yes, I have a beer at home, a kegerator in fact, but that's an easier bullet to dodge than being out with friends all of whom are enjoying what I've chosen to abstain.
Incidentally Jill, I made some inquiries into who might teach Olympic lifting in my area (northeastern PA). So far I've gotten one response that said they can teach Olympic style lifting, but little else.
You should PM Ryan who posts on the PL/Oly/Strongman forum. I think he lives somewhere outside Philly and is a competitive lifter. He may have some contacts.
You should PM Ryan who posts on the PL/Oly/Strongman forum. I think he lives somewhere outside Philly and is a competitive lifter. He may have some contacts.
Have a fun weekend!
Thanks for the lead!
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Tom
No "happy hours" makes for a lot of miserable days. - Mahler
G Complex 1x30@25
G1 DB Row (L)
G2 DB Flat Bench Press
G3 DB Row (R)
H Squat 1x30@25
A Side Plank Row - As the description states, a combination of side plank and cable row. You lie in front of the cable (at a good distance away of course), grab the handle and get into plank position and do your rows. Tim says the exercise is for the core mainly, so the weight is light, but it does give you something else to concentrate on other than how long you have to hold the plank.
B Cable Core Press - This seems to be a favorite of Tim's as it has been appearing in a lot of our sessions together. We talked about foot placement and how, when adding weights, I tended to move my feet further apart to be able to do it. Next time I'll be sure to stand with feet and shoulder-width for all sets.
C Unilateral Alternating Incline Bench Press - What a long name - but that's what I did. One arm down then up, then the other for one rep.
D Cable Row - Just a good old-fashioned cable row here, nothing to see.
E Complex - I was wondering when we were going to get to the legs, and this was it. Tim seems to like to work them all at once, I guess to build endurance. This was tough to do, even though the weights look small. I wondered if I was going to make it through or not, but in the end I persevered. Wasn't pretty, but I got it done.
F Lat Pulldown - Another staple - nothing new to see here.
G Complex - This was another one that had me hoping for the end.
H Squat - I'm not sure if this was supposed to be a part of the complex or if Tim added it as an afterthought. At any rate about a minute or two after G I started these, so I really can't count them as part of it, though it looks like I should.
Overall - A good workout. I wasn't left as drained as I am with the endurance workouts I do during the week, so I'm going to take this as they're working. I'd not seen Tim for the last two weeks, and he said I looked like my circumference was smaller, so I'm guessing that the dropping of alcohol is really working.
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Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Hey, congrats on your shrinking circumference! You are always so good about figuring about what will work or what tweaks to make to keep the losing going! Keep up the great work.
Man nice workout! Those look like some tough exercises.
Thanks - it wasn't til I listed 'em out that I realized we'd gotten down to H. Usually my workouts with Tim go to E or F. I think the most taxing one was the leg complex. I was slow toward the end of each set.
Quote:
Originally Posted by mel
Hey, congrats on your shrinking circumference! You are always so good about figuring about what will work or what tweaks to make to keep the losing going! Keep up the great work.
mel
Heh well, in this case I did the obvious: cut out alcohol and happy hour for this month until such time so as to see what progress can be made without them. Not that I wasn't making progress before, but it seems my rate of progress is quicker.
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Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Wow, Tom, that is quite a combination of exercises! The legwork looks like a challenge!
It was - the workout I do when I don't train with him is focused on strength endurance, so I'm thinking this is his way of ensuring that I'm actually working out when I don't train with him.
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Tom
No "happy hours" makes for a lot of miserable days. - Mahler
224 - Holding steady again. A little disappointed, but happy that my totally irrational fear that I'd get on the scale and it'd say 234 again wasn't realized.
As a side note, I had something this weekend I'd not had in a long time - hot oat bran cereal sweetened with honey. And I measured it all out on my digital scale. I have an analog one, but the digital one is so convenient, as I can put a bowl on it, turn it on and it's at 0 grams. Add one ingredient (oat bran cereal) get the reading, and zero it again, then add the honey (21 grams). Actually, I had measured out the cereal dry as specified by the package. I spooned about half of the cooked cereal into a bowl, and then put it on the scale, and added the honey, stopping when the scale said 21 grams. Interestingly, the serving size is 1/3 of a cup (31 grams dry), but the recipe calls for 2/3 of a cup, so there's actually two servings in it. I wonder how many pick up on that.
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Tom
No "happy hours" makes for a lot of miserable days. - Mahler
For things that I scoop out of a box or jar (like jam or peanut butter) I will do the reverse. Put a jar on the scale, take it off, take a spoon/scoop out and put the jar back on and read how much weight that was. If it was too much I'll add some back or leave as it is.
It's not good for the scale to do it while the jar is still on top, so doing it away from it extends its' lifespan. Somehow I manage to go through about 2 scales/year. Sofar, the last one I bought has not given up (yet). Could have to do with the fact it's a scale meant for commercial use, and not for household use. Every single household scale has given up within 9 months!
Strength Endurance Training
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