JP Fitness Forums powered by fitness insite  
Google
 
Web forums.jpfitness.com

Go Back   JP Fitness Forums > Training Logs and Journals > The Training Log
Register FAQ Members List Calendar Mark Forums Read

The Training Log Log your workouts here.

Reply
 
LinkBack Thread Tools Display Modes
Old 02-18-2008, 03:20 PM   #1 (permalink)
_CQ
I + Mandos
 
_CQ's Avatar
 
Join Date: Jan 2008
Location: Pittsburgh, PA
Posts: 66
Default Hot, Tight, and Fit--My NROL4W Training Log (Hot Pants Included)

Hi all, I think this would be a great place for me to log my progress and get feedback. I'm nearing the end of stage 1 of NROL4W and though I feel great and look much tighter, I'm still not stripping body fat at the rate I wish to (I will post before and after pics below). My goal is to get stronger, fitter, and feel better. I came to college in America at a skimpy 110 pounds (hailing from Hong Kong) and I'm hoping to get down to 120 lbs. Any feedback/support/comments appreciated!

Here are my stats--they have remained the same :

Age - 22
Height - 5"4
Weight - 128 lbs
Waist - 28" Lower belly - 33" Butt - 37"

Here are my most recent workouts:

Workout 8A:

Squats: 3x8, 105 lbs, 100 lbs, 100 lbs
Push-ups: 3x8, bodyweight on floor
Seated Row: 3x8, 80 lbs for all 3 sets
Step-up: 3x8 each leg, 30 lbs dumbbell in each hand, 4 aerobic steps (just slightly below my knee)
Prone Jackknife: 3x15

Workout 7B:

Deadlift: 3x8, 85 lbs, 105 lbs, 115 lbs
Dumbell shoulder press: 3x8, 25 lbs for all 3 sets
Wide-Grip Lat pulldown: 3x8, 70 lbs, 80 lbs, 80 lbs
Static Lunge (I hate lunges!): 3x8, 20 lbs all 3 sets
Overhand Swiss ball crunch: 3x15, 15 lbs, 15 lbs, 20 lbs

Nutrition:

Recently I decided to cut 100 calories from the calculations recommended in the book. So on no-workout days I'm aiming at 1,844 calories with 138.3 grams of protein (30%), and on workout days I'm aiming at 2,087 calories, with 157 grams of protein (30%). I'm using mydailyplate.com to track food intake--look me up there (handle cq000)!

Last edited by _CQ : 02-18-2008 at 03:46 PM.
_CQ is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 02-18-2008, 03:23 PM   #2 (permalink)
_CQ
I + Mandos
 
_CQ's Avatar
 
Join Date: Jan 2008
Location: Pittsburgh, PA
Posts: 66
Default Pictures

Pictures of me before I started NROL4W (sorry for the suggestive postures, I took these originally to apply to model for American Apparel. And no, they didn't want me.)






I will update this post with current pictures of myself tomorrow for end of stage 1 shots.
_CQ is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 02-18-2008, 06:01 PM   #3 (permalink)
Senior Member
 
Amblus's Avatar
 
Join Date: Feb 2008
Location: Virginia
Posts: 321
Default

Hi! Congrats on nearly finishing the first stage! I'm just starting and I really hope I can work up to lifting as much as you are now.
Amblus is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 02-18-2008, 07:04 PM   #4 (permalink)
Senior Member
 
rixatrix's Avatar
 
Join Date: Jan 2008
Posts: 535
Default

Quote:
Originally Posted by _CQ View Post
Pictures of me before I started NROL4W (sorry for the suggestive postures, I took these originally to apply to model for American Apparel. And no, they didn't want me.)
Aww, man, they're REALLY not going to want you after you get all strong and awesome. Have you seen those girls? Yuck.

I'm envying your squat weights - I'm only at 70s right now. Something to shoot for!
rixatrix is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 02-20-2008, 08:23 PM   #5 (permalink)
_CQ
I + Mandos
 
_CQ's Avatar
 
Join Date: Jan 2008
Location: Pittsburgh, PA
Posts: 66
Default

Quote:
Originally Posted by rixatrix View Post
Aww, man, they're REALLY not going to want you after you get all strong and awesome. Have you seen those girls? Yuck.

I'm envying your squat weights - I'm only at 70s right now. Something to shoot for!
Yes the Onion did a really funny article about these girls "who range in age from 18 to 22 but appear to be 12 to 14, were taken to an emergency safehouse where they were given food, clothing, and access to soap." (14 American Apparel Models Freed In Daring Midnight Raid | The Onion - America's Finest News Source)

I'm still aiming to get strong and skinny though (if there is such a thing).

About the squats, I have my weight-lifting pro husband to thank. He's good motivation when he lifts 100 lbs+ with barely a groan.

Now the log....

Just recovered from a virus so trying to take it a bit easier today (as in not drastically increasing weights). Woah, this is my last Stage 1 workout! (Though there's still the bonus workouts...)

Workout 8B


Deadlift, 3x8, 105 lbs, 115 lbs, 115 lbs (I think I could lift more still)
Dumbell shoulder press, 3x8, 20 lbs, 25 lbs, 25lbs
Wide-Grip lat pull-down, 3x8, 80 lbs, 70 lbs, 70 lbs
Lunge, 3x8, 20 lbs, 20 lbs, 20 lbs
Overhand Swiss ball crunch, 3x15, 15 lbs, 15 lbs, 15 lbs
_CQ is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Sponsored Links
Old 02-21-2008, 06:42 AM   #6 (permalink)
Never give up!
 
Fitwit's Avatar
 
Join Date: Oct 2007
Location: Alabama
Posts: 371
Default

Hi CQ! Welcome to the board! Phooey on the American Apparel people! Hmph!

Good luck. Your numbers look great!
__________________
Karen

Life is short. Break the rules. Forgive quickly. Kiss slowly. Love truly, laugh uncontrollably. And never regret anything that made you smile.

You're not 4 years old. You can tell yourself NO!" Dr. Phil

Log
Fitwit is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 02-23-2008, 05:13 PM   #7 (permalink)
_CQ
I + Mandos
 
_CQ's Avatar
 
Join Date: Jan 2008
Location: Pittsburgh, PA
Posts: 66
Default

Bonus Workout A

The bonus workout didn't go so good. Mostly because I have switched membership to a newer, bigger gym in the middle of stage one and since it is in the middle of renovations, I can't find all the exact equipment I started with. But here goes:

Squats, Barbell, 31 reps (That sucks, I really should have tried harder)
Push-up, at an angle of about 30 degrees, 12 reps (I started with a much higher angle but couldn't find anything higher than a bench in the gym)
Seated-Row, 40 lbs, 45 reps
Step-up, 2 aerobic steps & 15 lb dumbbells, 150 reps, I stopped when it started feeling like cardio
Prone-Jackknife, 25 reps - thats not very good either, IMO

Is the purpose of the bonus workout meant solely as a confidence gauge on my lifting progress, or is there something beneficial about it?

I also did some interval work on the threadmill--3 intervals of 1:2.
_CQ is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 02-25-2008, 08:59 PM   #8 (permalink)
_CQ
I + Mandos
 
_CQ's Avatar
 
Join Date: Jan 2008
Location: Pittsburgh, PA
Posts: 66
Default

Bonus Workout B

All originally 15 reps.

Deadlifts, started with barbell, 40 reps.
Dumbbell shoulder press, started with 12 lbs, 41 reps
Wide-grip lat pulldown, started with 40 lbs, 40 reps
Lunge, the only one that I didn't seem to improve in or maybe I was too lazy, 15 reps each leg, 12 lbs weight in each hand. Oh, I hate lunges.
Swiss-ball crunch, bodyweight, 88 reps.

4x1:2 intervals on the threadmill, 17 minutes total, speed 7.6-7.9 at level 1

I have been eating way over my set target everyday this whole week (cq000's Food, Diet, and Fitness Diary - The Daily Plate Calorie Counter)
_CQ is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 02-25-2008, 10:03 PM   #9 (permalink)
Planning Another Attack
 
MuscleMom23's Avatar
 
Join Date: Feb 2008
Location: In the War Zone
Posts: 688
Default

Quote:
Originally Posted by _CQ View Post
Is the purpose of the bonus workout meant solely as a confidence gauge on my lifting progress, or is there something beneficial about it?
I understood that you would be lifting your starting weight which would be wayyyyyyy easy now to do a billion time therefore emphasizing your super human strength .

Nice job. I would have a tendency to say, hey, forget it, I am too busy LOL! Which I probably will do when I get there.
__________________
Kelly
My Transformation Blog

My Log
MuscleMom23 is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 02-26-2008, 08:43 PM   #10 (permalink)
_CQ
I + Mandos
 
_CQ's Avatar
 
Join Date: Jan 2008
Location: Pittsburgh, PA
Posts: 66
Default

Wheww what a day. End of stage I means a break off weight-lifting, but my husband is still hitting the gym so I tag along and do some HITT. I am getting a much better hang of it. 4x1:2 intervals, 17 minutes total, level 1 at 8.6-9.6 (really trying to rev it up, nearly want to fall off the threadmill at the last all-out interval).

Also did some hula-hooping, but mostly doing wincing because of the bruises from the last hoop practice. Learning to dance and hoop at the same time
_CQ is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 02-26-2008, 08:46 PM   #11 (permalink)
Planning Another Attack
 
MuscleMom23's Avatar
 
Join Date: Feb 2008
Location: In the War Zone
Posts: 688
Default

You reminded me of this funny video with your visual on the treadmill. Have a laugh!

YouTube - Funniest Animation ever
__________________
Kelly
My Transformation Blog

My Log
MuscleMom23 is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 02-27-2008, 09:06 AM   #12 (permalink)
Senior Member
 
beach_plums's Avatar
 
Join Date: Jan 2008
Posts: 1,372
Default

Holy crap! Your bonus workouts look tiring! 88 swiss ball crunches...ouch. I was debating on whether or not to do the bonus workouts or just move onto stage 2 next week. I think I'll do them now. Your numbers have made me really curious to see how I'll do.
__________________
When the Log Rolls Over-2009
beach_plums is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 03-01-2008, 06:03 PM   #13 (permalink)
_CQ
I + Mandos
 
_CQ's Avatar
 
Join Date: Jan 2008
Location: Pittsburgh, PA
Posts: 66
Default

Thanks MuscleMom that was a really funny clip

4 x 1:2 HIIT threadmill intervals today, speed 9.8 at all-out.

My husband gave me a really great idea for interval work at the gym today--box jumps. You jump up on to a box (we used a kind of elevated cushion wedge) and bounce back down and repeat for 20 times, or for one full minute. Its exhausting!
_CQ is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 03-04-2008, 03:08 PM   #14 (permalink)
_CQ
I + Mandos
 
_CQ's Avatar
 
Join Date: Jan 2008
Location: Pittsburgh, PA
Posts: 66
Default Stage 2 Take 1

Wow Stage 2 is hard. Pumped to get back to lifting again, as nice as the break was. It took me several tries with the barbell to get the front squat/push press right, though when I did finally get it right it was greatly satisfying.

Workout 2A

A1. Front Squat/Push Press -- 1x8, 5 lb plates (55 lbs); 1x10, 2.5 lb plates (50 lbs)

B1. Step-up -- 2x10, 30 lb dumbells (60 lbs), on a box that's maybe about 5 aerobic risers + height

B2. Dumbbell one-point row -- 1x10, 20 lb DBs (40 lbs), 1x10, 25 lb DBs (50 lbs)

C1. Static lunge -- 1x20, 20 lbs DBs (40 lbs), 1x20, 15 lbs DBs (30 lbs) , did last 5 reps weightless

C2. Push-up -- 2x10, 30-degree push-ups

We had to run to make an appointment, so didn't have time do the plank and woodchop--I will probably add one more workout A towards the end of stage 2 to make it up.
_CQ is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 03-04-2008, 03:12 PM   #15 (permalink)
Planning Another Attack
 
MuscleMom23's Avatar
 
Join Date: Feb 2008
Location: In the War Zone
Posts: 688
Default

Wow you are strong GIRL!! Must be the DH influence
__________________
Kelly
My Transformation Blog

My Log
MuscleMom23 is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 03-05-2008, 08:27 AM   #16 (permalink)
Senior Member
 
Amblus's Avatar
 
Join Date: Feb 2008
Location: Virginia
Posts: 321
Default

Quote:
B1. Step-up -- 2x10, 30 lb dumbells (60 lbs), on a box that's maybe about 5 aerobic risers + height
How are you holding 30 lb dumbbells? I moved up to 20s for step-ups and its everything I can do to keep them in my hands and not drop them. Do you wear gloves?
Amblus is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 03-05-2008, 11:29 AM   #17 (permalink)
Fighting Fillies no. 28
 
kfisherx's Avatar
 
Join Date: Nov 2007
Posts: 4,816
Default

Nice workouts for such a skinny thing. Just got time to open this log and see what you are doing. Looks like you are kicking major booty.
kfisherx is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 03-07-2008, 12:21 AM   #18 (permalink)
_CQ
I + Mandos
 
_CQ's Avatar
 
Join Date: Jan 2008
Location: Pittsburgh, PA
Posts: 66
Thumbs up Workout 2B

Thank you for the compliments, I am really pleased I am amazed at myself too, I have never really thought of myself as strong. What is more exciting is that my body is finally changing -- muscles are carving outlines, my appetite is huge, and I'm getting lean. I will post pictures over the next week or so.

Workout 2B KICKED my ass. I was out of breath after the deadlifts, panting by the lat pulldowns, and wondering how the heck I'm going to do HIIT when 5 lb dumbells feel like 20 lbs before I even started the crunches. I did it though, then ate like a horse afterwards.

Does anyone have a clue why the program designed HIIT after a more intense workout (2B) instead of after workout 2A? Wouldn't I be more efficient at interval training after a lighter workout? Or is it to activiate a greater afterburn?

Workout 2B

A1. Wide-grip deadlifts on box -- 1x10, 25 lbs plates (95 lbs), 1x5 25 lb plates, 1x5 10 lbs plates (65 lbs) -- I couldn't get a steady grip on the bar

B1. Bulgarian split squat -- 1x10, 5 lb plate, 1x10, 10 lb plate

B2. Underhand-grip lat pulldown -- 2x10, 60 lbs

C1. Reverse lunge from box -- 1x20, 10 lbs DBs (20 lbs), 1x10, 5 lbs DBs (10 lbs)

C2. Dumbbell Cuban Snatch -- 2x10, 5 lbs DBs (10 lbs) -- exhausted by this point

D1. Overhead Swissball crunch -- 2x10, 15 lbs

D2. Reverse crunch -- 2x10

D3. Lateral flexion 2 -- 2x20

E. Prone cobra -- 90 seconds

Interval training

3 x 1:2 intervals on threadmill, speed at 10.0 all out + speed
_CQ is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 03-07-2008, 03:50 PM   #19 (permalink)
Senior Member
 
Amblus's Avatar
 
Join Date: Feb 2008
Location: Virginia
Posts: 321
Default

Wow, that's quite a workout! Good job. I can't wait to see your update pictures.
Amblus is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 03-09-2008, 11:39 PM   #20 (permalink)
_CQ
I + Mandos
 
_CQ's Avatar
 
Join Date: Jan 2008
Location: Pittsburgh, PA
Posts: 66
Default Stage 2 Workout 2A

The last update should be Stage 2 Workout 1A/1B...opps.

Stage 2 Workout 2A

A1. Front Squat/Push Press -- 2x10, 5 lb plates (55 lbs) + 2.5 lbs in second set

B1. Step-up -- 2x10, 30 lb dumbells (60 lbs), on a box with one attached addition + height

B2. Dumbbell one-point row -- 1x10, 20 lb DBs (40 lbs), 1x10, 25 lb DBs (50 lbs)

C1. Static lunge -- 2x20, 20 lbs DBs (40 lbs) + 5 lbs in second set

C2. Push-up -- 2x10, push-ups on box with no attached addition + difficulty

D1. Plank on swiss ball, 1x60 seconds, 1x45 secs

D2. Woodchop, 1x10, 30 lbs, 1x10, 40 lbs

I thought about doing HIIT...but the steam room and jaccuzzi pool beckoned. Ahhh...
_CQ is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 03-10-2008, 08:16 AM   #21 (permalink)
Planning Another Attack
 
MuscleMom23's Avatar
 
Join Date: Feb 2008
Location: In the War Zone
Posts: 688
Default

Cute Avi Jessica. Aha, we know the secret. DH in the pocket always helps in the gym

WOW 25lbs on one point row! balance and all!
__________________
Kelly
My Transformation Blog

My Log
MuscleMom23 is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 03-10-2008, 02:24 PM   #22 (permalink)
Senior Member
 
beach_plums's Avatar
 
Join Date: Jan 2008
Posts: 1,372
Default

Just wanted to pop in to see how stage 2 was going. You're kicking ass! Can't wait to see your updated pictures. And I love the new avi.

It's really nice to have support at the gym. I go with my bf and he's always pushing me to go that little extra bit. I'm always glad to hear when other's get the same from their husbands or partners as well.
__________________
When the Log Rolls Over-2009
beach_plums is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 03-12-2008, 08:38 PM   #23 (permalink)
_CQ
I + Mandos
 
_CQ's Avatar
 
Join Date: Jan 2008
Location: Pittsburgh, PA
Posts: 66
Default Stage 2 Workout 2B

Yes it is fun to work out with hubby--he is like a trainer-partner-coach all in one, I have never been this motivated to get fit my whole life.

Tested my body fat at the gym with one of the hand-held Ormon things today--20.8%

Stage 2 Workout 2B

A1. Wide-grip deadlifts on box -- 2x10, 25 lbs plates (95 lbs) -- I had to regrip for the last few reps in 2nd set. Some uber hot blonde chick was deadlifting 140 pounds right next to my rack.

B1. Bulgarian split squat -- 1x10, 10 lb plate, 1x10, 15 lb plate + 5 lbs

B2. Underhand-grip lat pulldown -- 2x10, 70 lbs +10 lbs

C1. Reverse lunge from box -- 2x20, 10 lbs DBs (20 lbs) + 5 lbs in second set

C2. Dumbbell Cuban Snatch -- 2x10, 10 lbs DBs (20 lbs) + 5 lbs

D1. Overhead Swissball crunch -- 2x10, 20 lbs + 5 lbs

D2. Reverse crunch -- 2x10

D3. Lateral flexion 2 -- 2x20

E. Prone cobra -- 90 seconds, 60 seconds

Interval training

15 mins, 3 x 30 second intervals on threadmill, speed at 10.4 all out + speed

30 seconds instead of 1 minute because I was dying.

Last edited by _CQ : 03-12-2008 at 08:53 PM. Reason: add body fat measurement
_CQ is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 03-13-2008, 06:13 AM   #24 (permalink)
Planning Another Attack
 
MuscleMom23's Avatar
 
Join Date: Feb 2008
Location: In the War Zone
Posts: 688
Default

wooooo look at those increases!
__________________
Kelly
My Transformation Blog

My Log
MuscleMom23 is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 03-13-2008, 09:23 AM   #25 (permalink)
Senior Member
 
beach_plums's Avatar
 
Join Date: Jan 2008
Posts: 1,372
Default

Nice job on the increases!
__________________
When the Log Rolls Over-2009
beach_plums is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 03-14-2008, 05:40 PM   #26 (permalink)
_CQ
I + Mandos
 
_CQ's Avatar
 
Join Date: Jan 2008
Location: Pittsburgh, PA
Posts: 66
Default Stage 2 Workout 3A

First of all, heads up on this great book I in the mail today, Gourmet Nutrition by Dr. Berardi--its a tad pricy, but worth every cent. Its not just a beautiful book to keep in the kitchen, but I am also jumping out of my pants to try all the delicious looking recipes. Some of them are a bit obvious (like stir-fry beef and sirloin burger), but most of them open up new worlds of experimentation and lip-licking for me--matcha green tea smoothie, caramelized beet and fennel chicken soup, chickpea cakes, mmm. I tried the Raspberry Mocha Shake after my workout today (basically coffee, milk, yogurt, raspberries, chocolate whey, almonds) and it is certainly a nice change from the same ole banana-peanut butter-milk-whey shakes.

We did our workout in the morning instead of the afternoon today, and I noticed a drop in strength levels. The before-breakfast timing has something to do with it too.

Stage 2 Workout 3A

A1. Front Squat/Push Press -- 2x10, 5 lb plates (55 lbs) -- tried to go up 2.5 lbs in second set but was met with muscular failure and went back down

B1. Step-up -- 2x20, 30 lb dumbells (60 lbs), on a box with one attached addition -- finished last 5 reps with 25 lb DBs.

B2. Dumbbell one-point row -- 2x10, 25 lb DBs (50 lbs) -- finished last 5 reps with 20 lb DBs.

C1. Static lunge -- 2x20, 20 lbs DBs (40 lbs) -- finished last 5 with bodyweight

C2. Push-up -- 2x10, push-ups on box with no attached addition -- I managed to do 3 reps on the floor with bodyweight

D1. Plank on swiss ball, 1x45 seconds, 1x45 secs -- -time

D2. Woodchop, 2x20, 40 lbs -- + 10 lbs in second set
_CQ is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 03-16-2008, 06:03 PM   #27 (permalink)
_CQ
I + Mandos
 
_CQ's Avatar
 
Join Date: Jan 2008
Location: Pittsburgh, PA
Posts: 66
Default Finally Getting the Hang of Stage 2's Workouts

I have realized a few crucial things in today's workout:

1) I have been doing the deadlifts on box wrong and making them much harder and more awkward than they should be (probably because the images in the book show small plates). The first time I did it I tried to rest it on my toes and not letting go of the bar (ouch!). The second time I did it the step is way too low for any kind of benefit and my form is all wrong--I had to reach too far to grab the bar and I was using 25 lb plates that are tiny so I couldn't rest them on the floor and I had to constantly hold on to my balance on the step.

What finally amended the problem was when a trainer pointed out I should probably try the big 25 lb deadlift plates. Duh! The deadlift is now close to my shins, I could do the deadlift in good form, and have no problem with the bar crushing my toes or slipping out of my grip or trying to roll away from me. I am guessing with this variation I am allowed to set it on the floor and regrip with every rep?

2) I can deadlift a lot more than I thought. There was a bar set up with 2x45 lb plates (135 lbs) for a deadlifting contest and just for fun I tried to lift it after my workout. I could do 3 reps with it, and I guess I could probably do 6 reps or so if I were fresh. Will experiment with this the next workout B.

3) Box-jump intervals kicked my ass. Compared to treadmill intervals it is like the difference between barbie weights and real weights. I see now why many people on this board don't like the treadmill for intervals.

So here goes:

Stage 2 Workout 3B

A1. Wide-grip deadlifts on box -- 2x10, 30 lbs plates (105 lbs) + 5 lbs

B1. Bulgarian split squat -- 2x20, 15 lb dumbbell + 5 lbs

B2. Underhand-grip lat pulldown -- 2x10, 70 lbs

C1. Reverse lunge from box -- 2x20, 15 lbs DBs (30 lbs) + 5 lbs

C2. Dumbbell Cuban Snatch -- 2x10, 12.5 lbs DBs (20 lbs) + 2.5 lbs

D1. Overhead Swissball crunch -- 2x10, 20 lbs

D2. Reverse crunch -- 2x10 on incline bench about 45 degrees + difficulty

D3. Lateral flexion 2 -- 2x20

E. Prone cobra -- 2x10, 60 seconds -15 secs

Interval training

4x40 secs or so of box jumps, 2 min rest.
_CQ is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 03-16-2008, 07:18 PM   #28 (permalink)
Senior Member
 
prof41's Avatar
 
Join Date: Jan 2008
Posts: 205
Default

Good w/o CQ.

Deadlifts are iffy...alot of it has to do with the size of the plates I think. I'm sure I'm not doing them perfectly yet....one of these days, I'll head to a gym and have someone check my form.

I had the toe squashing thing going on at first to. Had to modify.

Are you breaking between 2 & 3?
__________________
Annie
_______________________
Live, Laugh, Love, Lift

My Log
prof41 is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 03-16-2008, 09:00 PM   #29 (permalink)
_CQ
I + Mandos
 
_CQ's Avatar
 
Join Date: Jan 2008
Location: Pittsburgh, PA
Posts: 66
Default

I might take a 3 day break, I think one week is too long--the last break I took between 1 & 2 made me felt lazy and less powerful when I went back to lifting.
_CQ is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 03-16-2008, 09:36 PM   #30 (permalink)
Senior Member
 
Amblus's Avatar
 
Join Date: Feb 2008
Location: Virginia
Posts: 321
Default

Wow, you are really doing well! Very inspirational for those of us still in stage one. Are you going to take some updated photos or measurements after your current stage? You and I have a similar height/weight so I'm really curious to see all your hard work.
Amblus is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Reply


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is On
Trackbacks are On
Pingbacks are On
Refbacks are On

All times are GMT -6. The time now is 09:30 AM.

Features ...
Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2009, Jelsoft Enterprises Ltd.
Content Relevant URLs by vBSEO 3.2.0
Ad Management by RedTyger