Marty's Training Log

[Brentv]

Good god, Marty, that's one hell of a workout. Alwyn's brutal.

And you're down an inch and a half, and about 4 pounds or so from a month ago. Good work!

Brent
(You didn't actually die, did you?)

[marthand99]

I'm really far behind in updating the log, but not in working out! I guess that's what's important, right?

Okay...

Friday's Workout -
Fat Loss III, Workout B

Front Squat 10/65 10/65 10/65 10/65
Assisted Chin-up 10/76a 10/76a 7/76a&4/82a 6/76a&5/82a
Step-Up 12/15s 12/15s 12/15s 12/15s
Dumbbell Push Press 10/20s 10/20s 10/20s 10/20s

Squat 20/15s 20/15s
Lat Pulldown 17/60&3/55 20/55
Step-Up 20/8s 20/8s
Dumbbell Shoulder Press 20/8s 20/8s

Swiss Ball Crunch (Long-Arm) 10/BW 10/BW

Set of Tabatas bike sprints

Thoughts:
* Serious wrist grip strength issues on this one. The step-ups killed me. My legs were strong enough for more weight, my arms were not. At one point I was so frustrated that I held the dumbbells up on my shoulder. Not sure if that's kosher or not, but it was that or drop the weights.
* Wiped. Me. Out.

Saturday's workout -
11 mile walk/run

Thoughts:
Brutal. Half-marathon training, and it was the first nice day in MONTHS. Thus it was also my first outdoor long run in months. I ran most of it but probably walked 1/5 of it or so.

Sunday's workout -
Fat Loss III, Workout A

Deadlifts (using dumbbells) 10/60 10/60 10/60 10/60 (30s)
Explosive Push-Ups 10/BW 12/BW 12/BW 12/BW
BSS 10/15s 10/17.5s 10/17.5s 10/17.5s
2-pt Dumbbell Row 10/25 10/22.5 12/17.5 12/17.5

Deadlifts off box 20/20 20/30
Dumbbell Bench Press 25/10s 20/12.5s
Walking Lunges w/ Side Twist 20/17.5s 20/17.5
Pullover (sub for cable row) 20/12.5 20/12.5

Thoughts -
*See Friday's workout.

[marthand99]

Originally Posted by Brentv

Good god, Marty, that's one hell of a workout. Alwyn's brutal.

And you're down an inch and a half, and about 4 pounds or so from a month ago. Good work!

Brent
(You didn't actually die, did you?)

Thank you so much Brent!!!!! It's so nice to know that you're cheering me on I appreciate the support!

And yes, I managed to survive.

[marthand99]

Yesterday's Workout -
20 minutes HIIT on bike (5 min warmup/1 min fast x 4/2 min slow x 3/5 min cooldowm)
10 minutes elliptical

Today's Workout -
Fat Loss III, Workout B

Front Squat 12/65 12/65 12/65 10/65 + 2 reps most sets
Assisted Chin-up 11/76a 11/76a 7/76a&5/82a 5/76a&4/82a added a rep most sets
Step-Up 12/20s 12/20s 12/20s 12/20s + 5lbs
Dumbbell Push Press 11/20s 11/20s 10/20s 5/20s&5/15s added a rep most sets

Squat 20/15s 20/15s no change; wrist issue
Lat Pulldown 20/60 20/60 + 5lbs
Step-Up 20/10s 20/10s + 2lbs
Dumbbell Shoulder Press 20/10s 20/10s + 2lbs

Swiss Ball Crunch (Long-Arm) 15/BW 15/BW

15 minutes of 1 min walk/1 min job/1 min run
15 minutes of walking at 3.5 up a 5% incline

Thoughts:
* Wrists. Hurt. So. Much.
* Had to switch the order on the chin-ups and push press on that last giant set because some other dude was using the assisted chin-up machine, and it really screwed my strength up. I couldn't finish either set. Either that or I was just really tired. I prefer to blame the chin-up dude, though.
* I'm really surprised by the strength gains I'm still somehow managing to make despite cutting. It's maybe slowing a little, but - with these giant sets it's sort of hard to tell.
* Alwyn Cosgrove is trying to kill me.
* I'm starting to get really hungry all the time. My appetite was more or less under control during Fat Loss II. Fat Loss III is much, much harder.
* I'm also exhausted all the time. I'm sleeping a lot and skipping morning cardio workouts. I figure this is only going to last 8 (!) more workouts, and I'll just do the best I can until I finish this stage.

Progress -
Weight - 135.2 (woo hoo!) (This is so totally going to jump up to 140 tomorrow, I bet)
Waist - 27.5

[marthand99]

So exhausted. I just finished another Fat Loss III workout and I am ready to curl up in a ball and go to sleep.

Yesterday's workout -
3.5 mile run
followed by
Circuit training:
Prisoner Squat (20)
Pushups (10)
Sliding Reverse Lunge (10 each leg)
Plank (30 sec)
Burpee Jacks (10)
Side Plank (20 sec each side)
Mountain Climbers (10 each side)
Rest (1 min)
x 4

Today's workout -

AM -
2.5 mile run (30 minutes of intervals 1 min walk/1 min jog/1 min run)
followed by
Circuit training:
Cone hops (30 secs)
Mountain Climbers (30 secs)
Sliding Reverse Lunges (30 secs)
Jumping Jacks (30 secs)
Rest (30 secs)
x 10
followed by
.5 mile walk at 5% incline

PM -
Fat Loss III, Workout A
Deadlifts 12/65 10/70 10/70 10/70 +5 lbs
Explosive Pushups 11 11 11 12 + one rep
BSS 10/20s 10/20s 10/20s 10/20s +2.5 lbs
2-pt Dumbbell Row 10/20 10/20 10/20 12/15 this one's a mess

Deadlift off box 20/50 20/50 +5 lbs
Bench Press 25/10s 25/10s gym does not have 12.5s, 15s too much
Walking Lunge w/side twist (forgot side twist) 20/20s 20/15s +2.5 lbs on the first set, wrists exhausted for the second
Seated Row 20/55 20/50 +5 lbs on first set; exhausted by the time I got to the second set

Reverse Crunch 10 10

I am so tired.

My wrists hurt so much. But I do think the grip strength thing is improving.

And... I just ordered more Myoplex Lite and I am totally in love with it and think it is delicious and that makes me happy.

[Brentv]

You're increasing weights or reps for almost everything. Good job.

Why do your wrists hurt? Is it simply fatigue, or something else?

Brent

[marthand99]

Just got back from a weekend away in Wisconsin. My friends and I rent a house near the Dells every spring. It was really fun, but diet definitely suffered. I had a hangover on Saturday - I felt okay, but was a bottomless pit, just constantly hungry, wanting carbs, and feeling like crap. I had brought some healthy food, and I ate it, I just ate a ton of crap too. I was still sick today (Sunday) and couldn't eat at all until about 5pm. Actually, that makes me wonder if maybe I have a stomach flu or something. Whatever. Time to move on!

In other news, I used my new chin-up bar for the first time today! I have a Woody's band that has a 50-80lb assist. It was so cool!

Friday - Rest Day

Saturday - Swam laps in the pool for about 45 minutes

Sunday - Weights!

Fat Loss III, Workout B

Front Squat 12/25s 12/25s 12/25s 12/25s + 2.5 lbs over last dumbbell weight
Chin-up 10 10 10 10
Step-Up 10/15s 10/15s 10/15s 10/15s down in weight, but up in step height
Dumbbell Push Press 12/20s 12/20s 12/20s 12/20s + 2 reps

Squat 20/15s 22/15s
Pullover 20/15 20/15 + 2.5 lbs
Step-Up 20/5s 20/7.5s down in weight, but up in step height
Dumbbell Shoulder Press 18/12.5s&2/10s 15/12.5s&5/10s + 2.5 lbs most reps

Swiss Ball Crunch 15/20lbs 15/20lbs

Additional core work - Prone cobra, Bicycles, V-ups, Prone jacknifes

Bodyweight matrix 2:49, 2:59

[marthand99]

Thanks for stopping by, Brent!!

I've been having serious grip strength issues with my wrists. With so many reps on things like step-ups, my arms aren't strong enough to hold as heavy dumbbells as my legs are to step on the bench.

[marthand99]

Two good workouts!!

Monday - Did 20 minutes HIIT on elliptical (30 sec max/90 sec recovery) x5; 15 minutes on bike just for fun and because I have some weird psychological thing about doing cardio for at least 30 minutes.

Tuesday -
Fat Loss III, Workout A (OMFG only 5 left can't wait until this shit is over)

Giant set; no rest until the end, then 60 sec
Deadlift 12/70 12/70 12/70 10/70 + 2 reps most sets
Explosive Push-ups 12 12 12 12 + 1 rep
BSS 12/20s 12/20s 12/20s 12/20s + 2 reps
2-pt Dumbbell Row 10/20 10/20 10/20 10/20

Giant set; no rest until the end, then 60 sec
Deadlift off box 20/15s 20/15s
DB Bench Press 20/15s 20/15s + 2.5 lbs
Walking Lunge with Side Twist 20/20s 20/15s
Seated Row 20/50 20/50

Reverse Crunch 10 10

Serious wrist swelling and pain again. I just have a really hard time holding the heavy dumbbells for that long, since there is no rest. Like in the first giant set, I never get to put down one of the 20lb dumbbells going between BSS and the DB row. Oh well. I guess since it's not killing me, it's making me stronger?

Also, people seriously look at me funny when I'm doing explosive push-ups. Like they're wondering if I know that you don't have to jump up like that, lol.

Weight - 135.8
Omron - 23%
Waist - 27.5

[Brentv]

Wrist swelling and pain are something else. Fatigue is okay, but pain and swelling aren't. I wouldn't hesitate to set the dumbbells down between exercises to recover. Or, put a barbell on your shoulders until you figure out the wrist issue.

Brent

[LWilson212]

Hey Martha-

I've done Fat Loss III twice and I always had extreme pain and cramping in my hands from grip issues. Maybe because the giant sets don't give the grip any break. But if its your wrists and swelling, maybe its something more?

[marthand99]

Thanks for the advice, Brent and Leah! I think I am going to try a barbell on my shoulders for the step-ups today. Hopefully that should help!

It's good to know that someone else had this problem, Leah. (I mean, I'm not glad that your hands were cramping, just glad I'm not a freak. ) For me, the hands are exhausted, but so are my wrists, and when I get back to my desk after a workout, they are very sore and a little swollen and I have veins all popped out.

Thanks for the help! I'll let you know how it goes this afternoon!

[marthand99]

Okay. Yesterday was MUCH better thanks to the barbell suggestions. I owe you guys big time - thanks Brent and Leah!

Wednesday -
BW Circuit:
Prisoner Squats (10)
Pushups (15)
Reverse Lunge (10 each side)
Plank (30 sec)
Burpee Jacks oh the hated Burpee Jacks (10)
Side Plank (20 sec each side)
Mountain Climbers (10 each side)
Rest 1 minute
x 5

3 mile run

Thursday -

Fat Loss III, Workout B

Giant set, 60 sec rest at end of superset
Front Squat 10/70 10/70 10/70 10/70 + 5 lbs
Assisted Chin-up 12/76a 12/76a 10/76a 10/76a did all reps at 76
Step-up 12/40 12/40 12/40 12/40 used 6 risers instead of 5; used barbell
DB Push Press 12/20s 10/20s 10/20s 10/20s

Giant set, 60 sec rest at end of superset
Squat 20/40 20/40 used barbell
Lat Pulldown 20/65 20/65 + 5 lbs
Step-up 20/18 20/18 used 6 risers instead of 5; used barbell
DB Shoulder Press 20/10s 20/10s

Swiss Ball Crunch 15/25lb 15/25lb

Progress:
Weight - 135.6
Waist - 27.5

[missjane]

Originally Posted by marthand99

Thanks for stopping by, Brent!!

I've been having serious grip strength issues with my wrists. With so many reps on things like step-ups, my arms aren't strong enough to hold as heavy dumbbells as my legs are to step on the bench.

How high is your step?

[kfisherx]

I know people poo-poo them on this board but I have no problems with using wrist straps. Seems to be a good solution to grip problems.

Also are you sure you are eating enough? You seem to be pretty low energy and you ran a freak'n 11 mile run last week!! Do you know that depletes your glycogen levels or affects them at least for like a week? You need to seriously feed your body after doing that sort of a run. I mean REALLY eat up girl. In fact I bet you can't eat enough to make up for the damage that does to you in one day. Make sure you are eating and eating a hell of a lot if you are doing this sort of training besides the lifting. Also if you are loosing more than 2 lbs a week stop with all the extra cardio for awhile and figure out how to stop that sort of loss.

[marthand99]

Originally Posted by missjane

How high is your step?

Hi Jane! Thank you so much for stopping by! I really enjoy reading your log and all the advice you give on the forums.

Right now I'm using the highest of the Reebok steps at the gym. I've had a trainer watch me to make sure I'm not using the other non-working leg to assist, too. I think it's just that there isn't any rest between the exercises in Fat Loss III and my hands and wrists don't have any time to recover.

Originally Posted by kfisherx

I know people poo-poo them on this board but I have no problems with using wrist straps. Seems to be a good solution to grip problems.

Also are you sure you are eating enough? You seem to be pretty low energy and you ran a freak'n 11 mile run last week!! Do you know that depletes your glycogen levels or affects them at least for like a week? You need to seriously feed your body after doing that sort of a run. I mean REALLY eat up girl. In fact I bet you can't eat enough to make up for the damage that does to you in one day. Make sure you are eating and eating a hell of a lot if you are doing this sort of training besides the lifting. Also if you are loosing more than 2 lbs a week stop with all the extra cardio for awhile and figure out how to stop that sort of loss.

Hi Karla! Thanks for reading my log! I will definitely look into wrist straps.

And believe me - the best part of running is the eating! I usually end my runs at Dunkin' Donuts and am so mad if they are already out of fritters by the time I get there, LOL. (Don't worry - I have eggs and veggies with the donut too!)

I think I'm ready to up the food in general, though. See, originally I was going to do a 7 week challenge of doing the Fat Loss series and lowering calories to be able to fit into my pants again. Now it's been 6 weeks and I'm pretty happy with my body, but I sort of feel this compulsion to finish. I'll have my husband take "after" pictures on Sunday and we'll see how that goes!! hee hee

[missjane]

If you move to a higher step, you can increase your ROM and drop your weights a bit (or a lot LOL!). You'll also be targeting your glutes more (rather than your quads). FLIII is a killer!