Nth time's the charm

[delcyphr]

Metabolic Overdrive, morning
19:10 min.
4.91 miles

Marginally more focused this morning. Not a terrible ride despite somewhat tired legs. I need to find new music for my iPod nano.

[Chris-STL]

Hey, I stumbled over this and thought about you. Not sure if you are interested or not, but its a decent deal for bumper plates.

http://stlouis.craigslist.org/spo/447869809.html

[delcyphr]

Thanks, Chris! I missed this one. I've never heard of bumper plates before...they look weird. The ad's pretty funny ("Please don't ask for more information"..."This was my ex's & I don't know anything about it other than this"); I guess the seller just wants it out of the house.

It''s not a bad deal, but I think I'm going another route. I want a different bench and rack arrangement. So far as weights go, TSA is running a two-week sale on weight equipment; the 300 lb Oly set costs $110. I'll probably jump on that tomorrow.

[delcyphr]

Back to FL I after two days off (DOMS-related wimpiness). Semi-specific warmup. Dumbbells; supersets with full rest @ 75 secs. Bent over DB rows subbed for cable seated rows.

FL I, Workout A-2

Squats 3x15@70 lbs total
and
Bent Over DB Rows 3x15@70 lbs total

Supine Leg Extensions 3x15@bodyweight
and
DB Push Press 3x15@30 lbs total

Rotational Lunges 3x20*@20 lbs total (*goal of 30)
and
Swiss Ball Crunches 15@bodyweight

----------

Notes:
Backing off the weight on push presses and rotational lunges to get the form right. Can increase the presses next time, but the rotational lunges still need work. No real soreness today.

[Chris-STL]

Bumpers are cool, but most of them are coated over the entirety of the weight. Just a bit of a bounce if you drop them. All you really need are a couple bumper 45's that are bigger than your normal 45's though.

[delcyphr]

Metabolic Overdrive, morning
19:41 min.
5.28 miles

It's about time to add another interval round, I think; been a month's worth of MO sessions. It feels that way, too.

[Chris-STL]

Here is a ton of Iron for 95 bucks, heh.

[delcyphr]

Originally Posted by Chris-STL

Here is a ton of Iron for 95 bucks, heh.

That ad would show up the day after I bought my set. It's all good, though; he's in Ballwin, and I never drive past 270.

That is a lot of iron, though. The seller should be built like an F-150.

[delcyphr]

As I mentioned to Chris above, I bought an Olympic set last night. Very happy. The last barbell set I owned was one of those old Orbatron setups. Cement plates coated in plastic with a narrow, flimsy bench. Those were the days.

FL I, Workout B-2

Semi-specific warmup, then deadlift warmup. Supersets with full rest @ 75 secs. Mixed-grip pullups subbed for mixed-grip lat pulldowns.

Deadlifts 15@95; 15@100; 15@115
and
DB Incline Bench Press 2x15@70; 15@80

Bulgarian Split Squats 2x11@20; 12@20
and
Mixed-Grip Pullups 8, 6, 6

Romanian Deadlifts 15@65; 10@95; 11@95
and
Swiss Ball Lateral Roll 3x15@bw

----------

Notes:
Bought a pair of 2.5 lb PlateMates this weekend. Those magnets are strong. I'd like to get a pair of the 1.25 lb variety, but they'll likely be hard to find in-store here. I can always order, I guess.

Have to decide on the bench/rack issue soon. Somewhat limited by the low ceiling in the basement, but there should be enough lateral room for something suitable. Sporting goods stores seem to carry a lot of shoddy benches, I've noticed. Very tempted by the Body-Solid bench and multi-press rack I saw this weekend; the store I visited priced the rack at $370. I didn't get the bench price; must call and ask.

[Chris-STL]

Cool, grats!

I might actually go take a look at it. I need a second servicable bar, and more iron is never a bad thing.

[delcyphr]

Originally Posted by Chris-STL

I might actually go take a look at it. I need a second servicable bar, and more iron is never a bad thing.

Do it soon! That deal probably won't last too long.

[delcyphr]

Metabolic Overdrive, morning
22.14 min.
6.00 miles

Added another round of intervals, and moving from 3X week to 4X for the next four weeks.

[delcyphr]

Warmed up yesterday morning, but decided not to lift; felt flat and unrested. It was the right decision, I think.

Moved today to the next phase of FL I. Warmed up today with squats and bent over rows. Supersets with full rest @ 60 secs. Bent over barbell rows subbed for cable seated rows.

FL I, Workout A-3

Barbell Squats 12@95; 2x12@105
and
Bent Over Barbell Rows 12@95; 12@105; 9@105

Supine Leg Extensions (w/leg curls) 12@bw; 2x10@bw
and
DB Push Press 2x12@40 total; 11@50 total

Rotational Lunges 15@30; 10@40; 8@40
and
Swiss Ball Crunches 18@bw; 10@bw+10; 8@bwx10

----------

Notes:
Good thing I took yesterday off. This less rest, more weight business is nothing to fool with. Seriously, I'd like to get back to a 3x/wk schedule, but I'm not sleeping solidly these days and need to make sure I get enough rest, especially at my advanced age. I'll work on it.

Went to leg exts w/leg curls to increase the difficulty, and added a little weight to the crunches.

Very pleased to be doing squats and rows with a barbell now, as opposed to DBs. Bought a Marcy FID bench today from a local Play It Again Sports; all I need is the rack now and we're fully in business.

[delcyphr]

Originally Posted by delcyphr

Swiss Ball Crunches 18@bw; 10@bw+10; 8@bwx10

Yes, that last should be bodyweight plus ten pounds, not times ten pounds (which would be 1938 pounds...a challenging ab routine indeed).

[delcyphr]

Metabolic Overdrive, noon
23.24 min.
6.06 miles

[bigDman]

Originally Posted by delcyphr

Yes, that last should be bodyweight plus ten pounds, not times ten pounds (which would be 1938 pounds...a challenging ab routine indeed).

i think you could pull it off

[delcyphr]

FL I, Workout B-3

Semi-specific warmup; deadlift and incline BP warmup. Supersets with full rest @ 60 secs. Mixed-grip pullups subbed for mixed-grip lat pulldowns.

Deadlifts 12@125 lbs; 12@135; 12@155
and
DB Incline Bench Press 12@90 lbs total; 12@100; 7@100

Bulgarian Split Squats 12@30lbs; 10@30; 8@30
and
Mixed-Grip Pullups 9, 6, 6

Romanian Deadlifts 2x8@105 lbs; 9@105
and
Swiss Ball Lateral Roll 3x12@bw

----------

Notes:
Enjoyable workout this morning. Happy to actually use the 45 lb plates instead of just tripping over them. (Must buy weight tree.)

I need to improve on pullups; I'm at my usual ceiling now and am determined to break through. Perhaps by adding some weight and getting used to that...?

Need to add some kind of resistance to the lateral rolls, too, though I can't imagine how I would do that.

[delcyphr]

Originally Posted by bigDman

i think you could pull it off

Maybe by next year.

[delcyphr]

Metabolic Overdrive, morning
23.33 min.
6.33 miles

Tired legs at the outset, but the ride itself was almost fun.

M (my wife) and I have decided to upgrade from the crappy old Pro-Form recumbent bike. I find I'm much more comfortable on an upright. Also, the present bike has a manual tension control (no programs).

[delcyphr]

According to the squat and deadlift performance standards at ExRx.net, my conditioning has vaulted from Too Poor to Be Measured all the way to Un-Trained. The sky's the limit, baby.

FL I, Workout A-4

Barbell Squats 2x12@115 lbs; 7@125
and
Bent Over Barbell Rows 2x12@115 lbs; 9@115

Supine Leg Extensions (w/leg curls) 3x12@bw
and
DB Push Press 12@50 lbs total; 2x7@60

Rotational Lunges 12@40 lbs total; 2x6@40
and
Swiss Ball Crunches 2x12@bw+10 lbs; 7@bw+15

----------

Notes:
Humbled by rotational lunges; actually stumbled and fell to end the second set. This may be what they call working to failure.

Really need to decide on an affordable rack that fits my low-ceilinged basement. I'm approaching the point where I won't be able to safely clean the BB and get it behind my neck for squats. Actually, the problem is doing it in reverse once the set is done and getting the bar back over my head. Guess I could always just let it drop behind me...

I seem to have moved past the "dreading but grudgingly doing the workout" phase and have entered new, unexplored territory. Haven't reached the "excited about leg work" phase, but I can see the signpost pointing in that direction.

[delcyphr]

Metabolic Overdrive, morning
23.05 min.
6.49 miles

Looking forward to getting a new stationary bike. The one we have now is a testament to poor shopping.

On an unrelated note, ordered an inexpensive Oly press rack last night from Fitness Factory. Not the one I wanted, but it'll serve.

[Chris-STL]

Excellent! That home gym is coming right along.

[delcyphr]

It is coming together, piece by piece. I'll be spending some quality assembling time down in the basement.

[RacerBill]

I've decided those charts aren't too accurate. In most categories I score as "untrained." Wow. I've been going in the gym and training so I can get to the "untrained" level.

You're doing great. Soon you'll be cussing Alwyn with the rest of us!

[delcyphr]

Originally Posted by RacerBill

I've decided those charts aren't too accurate. In most categories I score as "untrained." Wow. I've been going in the gym and training so I can get to the "untrained" level.

In your case, that's definitely not true. Thanks, Bill! I'm looking forward to advancing in the program...and cussing Alwyn.

[delcyphr]

Metabolic Overdrive, morning
23.10 min.
6.45 miles

So now I'm at the weights 3x/week, bike 4x/week level that I oughtta be by now. Good. Now for more coffee. So glad it's Friday.

[delcyphr]

FL I, Workout B-4

Semi-specific warmup; deadlift and incline BP warmup. Supersets with full rest @ 60 secs. Mixed-grip pullups subbed for mixed-grip lat pulldowns.

Deadlifts 9@185 lbs; 8@185; 7@185
and
DB Incline Bench Press 10@100 lbs total; 2x8@100

Bulgarian Split Squats 10@40lbs; 9@40; 8@40
and
Mixed-Grip Pullups 8, 7, 7

Romanian Deadlifts 3x10@135 lbs
and
Swiss Ball Lateral Roll 3x10@bw

----------

Notes:
Got mixed up on the schedule; thought it was a raise weight/lower reps day. Oh, well. Guess it starts a week early. Still took a full minute of rest, though.

[delcyphr]

Metabolic Overdrive, morning
23.47 min.
6.79 miles

On an unrelated note, I assembled the FID bench last Sunday. It's a sturdy little thing. I covered it with an old flannel sheet because our cats have this annoying habit of clawing cushions and pads.

[delcyphr]

Three days late, but I'm back.

FL I, Workout A-5

Barbell Squats 10@135 lbs; 8@135; 6@135
and
Bent Over DB Rows 10@120 lbs (total); 8@120; 7@120

Supine Leg Extensions (w/leg curls) 12@bw+10 lbs; 2x10@bw+10;
and
DB Push Press 10@60 lbs (total); 2x8@60;

Rotational Lunges 2x10@40 lbs (total); 7@40
and
Swiss Ball Crunches 10@bw+15 lbs; 8@bw+15

----------

Notes:
The "Olympic press stand" arrived; used it today for the first time. Works great for squats, but the bar that runs across it at the bottom presents an obstacle for the FID bench I purchased separately. I'll need to set the bench atop wooden blocks or thick phone books or something so that the bottom of the bench can clear the bar. Hmp.

Finally seem to have gotten the form right on the rotational lunges. They don't seem to be getting any easier, though.

[mel]

Split squats are evil personified in an exercise. I was so mad the first time I did them that I almost cried! Stupid things. I think I hate them even more because I know how good they are for me!!

Keep up the good work!

mel