Niksters w/out log--eat more protein!

[Silly Sally]

You are strong, girl! Nice workout. And thanks for the info on the wood chops; I was doing them slow, too.

We just keep learning, don't we?

[Nikster]

Originally Posted by Bytsi

I answered you in my log, but MissJane posted and said that I was wrong and the woodchops should be explosive, so there ya' go!... Like I said - I'm no expert

Workouts looking good Nik

Thanks!

Originally Posted by Silly Sally

You are strong, girl! Nice workout. And thanks for the info on the wood chops; I was doing them slow, too.

We just keep learning, don't we?

Ok, just going to throw out another opinion....
First, let me say that I did find that other thread discussion helpful (thanks Miss Jane for putting link)

But, after talking with someone else I am just going to repeat our discussion. And I would echo his response and say "it might depend on what you are after with this exercise as to which version you prefer". And I think Lisa would agree with that as well since she mentioned having to assess each client first to see if they can do it with good form-- over sloppy- but explosive.

Anyway, he pointed out that this exercise done explosively is effective for developing and attaining more power. Having said that, he agreed with Lisa, saying that there are much better exercises to do in order to "better" develop power through explosive movements (such as the medicine ball throwing that she linked to). The reason being that the pulley system does not allow for the power to continue to a complete follow through. There is a finite ending point to a pulley and those last few degrees, we will tend to ease up and not power all the way with a follow through motion knowing that we have to stop and lower for the next set.

So, all things considered, for the person looking to maybe just develop strength through this program, slow controlled movements are just fine.
IF however, you are looking to develop some power (ie, a tennis player, athlete, or improve your power in a specific sport, or if you just prefer it to slow/controlled, etc...) than obviously explosive would be the best for you. Both ways are effective, done with good form and the right weight.....(as opposed to sloppy form and too heavy weight!)

I guess like most of the exercises that have variations, you just have to pick the one that is right for you and I certainly don't want to speak for Lisas' opinions, just was going on what she posted from the past.

I think for me, I will stick with explosive. I just like it better. Sounds like for you gals, Bytsi and Sally, you might can stick with it.

[Nikster]

Feels better than yesterday but at pilates/yoga today we did some planks, into push ups and I had to skip them and just hold the plank....elbow/tricep was still shooting pain I hope it's better by this weekend when I do workout A again??

Did cardio today, spinning class for 30 min. then went to pilates for hour.....feels like my core is getting stronger, I LOOOOOOOVE pilates!
I just wish it was more yoga intense so I may have to find myself a yoga class to go to separately?? Looking forward to B workout though!!!

Nik~

[Silly Sally]

Sorry your elbow still hurts. I had something called epicondylitis (sp?) in mine, and it took over a year to get better. And, yes, it was from lifting too heavy. I hope that's not what you have... slucks.

Pilates AFTER spinning? Bytsi may be weird, but you are NUTS!

[Nikster]

Originally Posted by Silly Sally

Sorry your elbow still hurts. I had something called epicondylitis (sp?) in mine, and it took over a year to get better. And, yes, it was from lifting too heavy. I hope that's not what you have... slucks.

Pilates AFTER spinning? Bytsi may be weird, but you are NUTS!

No, it feels more like a strain...nothing more. I think the FSPP used my tri's more than I thought and I just didn't realize it until the next day when they were SORE!!! So, going from that to the pushups was a little overloaded!!! I think taking it easy has helped and I am taking ibuprofen to keep it pain free! haha LOVE dem' drugs!!!

Yeah, I think I am nuts...that is fo' sho'. I was going to do spinning today for the hour but I am pretty sore and feel like just hanging out with my kiddos today doing something other than the gym in the a.m.!!! Think we might go picnic and go to the zoo FUN!!! It is going to be 80 today so it makes me want to get us all out and play....

[Nikster]

Workout B from yesterday....forgot to post it.
I am pretty sure I could go up on all of these but I just was testing the waters to check the workout and form of all exercises. I am sore today so I don't think I was WAYYYYY off but I think I could challenge myself more.

Wide Grip DL from box
warm up set Oly bar/8
85/10, 95/10 (will at least try for 95 both sets next time, or higher?)

Bulgarian Split Squats
15#DB's each hand/10 x 2 (think I could do maybe 20's next time)

Underhand Grip Lat Pull
80/10, 80/10

Rev. Lunge from box w/ fwd reach
10#DB each hand/10 x 2 (again, could go up)

DB Prone Cobra Cuban Snatch
5#DB each hand/10 x 2 (I knew I could have done 8's but they were taken at my gym....then again, those are more like an urban legend at my gym bc I NEVER Can find them!!!! I have seen them but can't ever find them when I need them)

Swiss Ball crunch
4# medicine ball overhead (arms straight)/10 x 2
Reverse Crunch
2/10 (may try that other version next time, on the incline bench?)
These were not too hard even though I went really slow and controlled and tried to curl my thighs way up to my chest.

Lateral Flexion
2/10 (did side flexion 2 on this, but I was doing it wrong and not holding 5 sec's --oops! I will do it reg. lat. flexion next time to see if that was harder to hold it?) I didn't find it that hard but it's just because of pilates I think?? I have strengthened those muscles in the last month or so.....

Finished up with HIIT on treadmill (15 min total with 4 sets of intervals)

[Nikster]

Front Squat Push PRess:
warm up from book and Oly bar for 8 reps
65/10, 70/8 (started to bother my tricep again so I stopped at 8! I know I can do more weight, but it's the lowering from push press that bothers it and that part I can't do much weight with. )

Step Ups: *realized I am putting 30# each hand but I write in my log as 60# so I am going to change it back.
60#/10, 60#/10

DB One pt Row
30#/10, 40#/10 (*will do 20 for both next time)

Static Lunge- Rear foot elevated
40#/10, 40#/10

Push ups
Did reg. push ups that doesn't put as much strain or emphasis on tri's to save myself some pain They didn't bother me at all, but didn't try any variations this time just in case... did my reg. hands/toes for 2/10

Cable Horizontal Wood Chop
17.5 plate/10, 22.5plate/10

Plank:
1/60sec, 1/60sec (last set I lifted (R) leg for 30 sec, (L) leg for 30 sec. I was going to try on swiss ball but it was being used....next time I will.


Going to buy food scale today....yeah! I want to start tracking nutrition, calories, the whole sha-bang!!! I know it will take some time to be this anal, but I tired of feeling guilty and whining about my weight gain unless I am willing to do the things necessary to CHANGE it!!! After all, I am going to keep getting the same results if I keep doing the same thing right?? Insanity!!!
I am excited to get a real handle on my diet and what my body needs. Go me!!!

[Nikster]

well, I didn't get a food scale yet...and I have not put together an excel grid to track but I plan on doing it this weekend (*SIGH*)
Kiddos were extra challenging today and I didn't get out at all except to gym and back.

Anyhoo, gym work:
Did HIIT on stairmaster, after doing 20 minutes of level 8! But, I had a friend come and talk to me for 15 min. and I didn't want to send her away and tell her I really was supposed to be doing intervals!! She needed to vent so I just kept steppin' away as she chatted! LOL! When she left, I wasn't letting myself out of HIIT so I did 10 more min. or (30 seconds level 15, 30 seconds level 10) x 10 rounds.
Left me soaked so I am sure it did the trick. I then went home and cleaned (mop, sweep, dust, kitchen scrubbing, and cleaned guest bath) So, pretty much dead legs today after all that.....going to try to hit the sack early to get some recovery sleep!
I am taking the day off tomorrow (not really by choice!) ha! But, it is my anniversary so we are sending the kids to grandmas and off we go to play for the day YEAHHHHHHHH!!! Plan on doing another session of HIIT on Sunday but may do weights instead?
Nik~

[foodfromafar]

I'm getting ready to do Stage 1 AMRAPs workouts. Congrats on beginning Stage 2!!

[Silly Sally]

Originally Posted by Nikster

Did HIIT on stairmaster, after doing 20 minutes of level 8! Nik~

[kfisherx]

Okay I just now looked at your pics and I have to ask why you are focusing on weight loss? You are probably just needing some fat loss to look really good here. I also notice that you have almost exact body config as me with a bit of a pooch going on. I bet that is also what bothers you. My guess is that you are going to have to go on a Fat Loss plan at some point.

I was never ever able to lose that pooch no matter how much weight I lost in the past. There is a huge mindset difference between weight loss and fat loss. The reason I could not lose the pooch is because I was an under-eater. I am very interested now to see the results from your food scale tests. You just might be one of those people that constantly underestimate what you are eating. That is actually a really cool thing. Go and get that thing already will ya?

[Nikster]

Yes, I am pretty much focused on fat loss.....I have gotten "skinny fat" before but that fat always seems to stick around because I don't get rid of it the correct way

That pooch sucks for sure and I hate having it!
After having my kiddos back to back, my body just didn't bounce back like I had hoped! haha (I have kids that are only 1 yr apart ) And before anyone asks....I am not sure what was I thinking???!!!! haha

I definitely am tracking and I will let you know. I am interested as well! This is the first time I have ever really tracked stuff like this....and so far so good. I also got the scale so I am set to go! Thanks for the advice!

Nik~

[Nikster]

Forgot to log my training on Sunday, so here it is...

Workout 2B

Wide Grip DL from Box
warm up set oly bar/8
105/10, 105/10

Bulgarian Split Squat
20#DB's/10, 20#db's/10

Underhand Grip Lat Pulldown
90#/10, 95#/10 (going to try 95 both sets next time)

Rev. Lunge from box w fwd reach
10#db's/10, 15#db's/10 (need to do 2 sets with the 15's)

DB Prone Cobra cuban snatch
10#db's/10, 10#db's/10

2 sets 10 each
Swiss ball Crunch
Reverse Crunch
LAteral Flexion

PRone Cobra 2 sets 60sec.

I like this stage but I agree with Bytsi, it's going FAAAAAAASSSSTTTT!!!! yeah!!!

Nik~

[Nikster]

And Monday....just did pilates again today for the hour, but it is HARD! Have y'all ever used that ring thingy in pilates?? I hadn't and MAN! that thing makes it a LOT harder but I loved it! Made my legs feel like jell-o afterwards....hope I can crank out weights tomorrow??? eek!

Macros today: need to do better getting the carbs down, but not bad for first day
c:22%/f:42%/p:36% (147g)
total cals: 1673

Nik~

[Bytsi]

Originally Posted by Nikster

And Monday....just did pilates again today for the hour, but it is HARD! Have y'all ever used that ring thingy in pilates?? I hadn't and MAN! that thing makes it a LOT harder but I loved it! Made my legs feel like jell-o afterwards....hope I can crank out weights tomorrow??? eek!

I did an hour on the reformer yesterday, and she used the ring thingy for part of it - it's great - forces us muscle-bound jocks (LOL! ) to use our core instead of just muscling through the moves... at least that's what the torture-mistress (I mean, pilates trainer ) tells me!

[Nikster]

Quote:

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Originally Posted by Bytsi

I did an hour on the reformer yesterday, and she used the ring thingy for part of it - it's great - forces us muscle-bound jocks (LOL! ) to use our core instead of just muscling through the moves... at least that's what the torture-mistress (I mean, pilates trainer ) tells me!