I'm on the road back - Terry's log

[Terry Monk]

Originally Posted by SpacecityPaula

Hey Terry Just stopping in to say hello from a former Iowan. My sister lives in Des Moines and we grew up in Iowa Falls.

Thanks for stopping by What part of DSM does your sis live in? Wouldn't it be a kick if we were neighbors? I do service calls all over DSM so I'm sure I'll know the area.

[Terry Monk]

Originally Posted by RobLL

pretty energetic cardio

You said it.

[Terry Monk]

Originally Posted by Sign

what exactly is a split-squat jump, sounds unpleasant.

Well, let me tell ya..... I saw that guy trainer on Biggest Loser doing them himself and thought I'd try it. I modified it just a tad, but in any case, it's like doing a lunge but not all the way down and jumping back up and switching which leg is out front. Almost like huge, running steps but in place. You've got to bounce up quick and swap legs. It kills.

[Sign]

Originally Posted by Terry Monk

Well, let me tell ya..... I saw that guy trainer on Biggest Loser doing them himself and thought I'd try it. I modified it just a tad, but in any case, it's like doing a lunge but not all the way down and jumping back up and switching which leg is out front. Almost like huge, running steps but in place. You've got to bounce up quick and swap legs. It kills.

Ya it certainly sounds like it, but hey if it works then why the hell not

[Terry Monk]

Missed a couple days due to some unavoidable issues but getting back on track.

weight session week 2 #2:

heavier weight lower reps 4x6 unless otherwise noted

deads 225
ss w/
seated db presses 45's

flat bench 185
ss w/
chins bw+10lbs

swiss ball crunches 4x12 25lbs held at arms length

I'm sore right now. The workout was 3 hours ago and I can feel it in my shoulders, not a bad sore, but a good sore.
The bench was maybe a tad too much... I could get 5 good reps and cheated the 6th by lifting my lower back some.
Tomorrow cardio.

[gregl515]

Great workout.

[Terry Monk]

Cardio today:

5 min warmup
20 full minutes of HIIT - running in place while bringing the knees up as high as possible.
5 min cool down
10 min stretching all major muscles

[RedLefty]

Originally Posted by Terry Monk

dips - bw only but that will change. Got a good lean forward and felt the pull in the pecs!!!

Whoa. Hope you're one of those genetic freaks who never has to pay the price for this.

[Terry Monk]

weight workout week 3 all 4x6 unless otherwise notedsquats 225 hmmm.....that was too easy.... 250 for the other three setsss w/ seated alt. db presses 50'sdips bw+20 ss w/bent over rows 185swiss ball crunches 4x12 holding a 35 plate at arms length behind my head

[Sign]

Originally Posted by Terry Monk

weight workout week 3 all 4x6 unless otherwise notedsquats 225 hmmm.....that was too easy.... 250 for the other three setsss w/ seated alt. db presses 50'sdips bw+20 ss w/bent over rows 185swiss ball crunches 4x12 holding a 35 plate at arms length behind my head

Have we been drinking tonight? I don't think you are supposed to mix alcohol with PWO shakes.

[Terry Monk]

Nah, not at my computer so I'm typing this out on my Centro qwerty keyboard. ha!

[Terry Monk]

short cardio session tonight.

20 mins HIIT jumping rope 1 min warmup 2 min cooldown

[Sign]

Originally Posted by Terry Monk

short cardio session tonight.

20 mins HIIT jumping rope 1 min warmup 2 min cooldown

how do you like HIIT with a jump rope? I considered that once upon a time but never went through with it.

[Terry Monk]

I actually love it! Gets the heartrate up there.

[Terry Monk]

Took a couple days off. Now that I've got my body back into the rhythm it's time to start a pro's routine. I was looking at this month's MH and saw Bill Hartman's article on Banishing Fat For Good. I'm going to try this. It's a six week program and I'm anxious to give it a go.

He suggest a routine with two workouts (A,B) and HIIT training on off weight days. I'll rotate which weight routine gets done twice a week as proscribed. My lifting week will start on Saturday and end on Thursday due to my schedule.

I'll follow his eating suggestions as well. During the day he suggests an apple and some cheese for mid-morning snack, a lunch around 400-500 cals. which for me will be an ounce of mixed nuts, a whole wheat pita wrapped around turkey with romaine lettuce and tomato and brown mustard, and finally a sugar free jello for the sweet tooth. PM snack will be a pint of skim milk. He doesn't suggest breakfast or dinner so I'm on my own. Breakfast will be 3 turkey sausages, 3 hard boiled eggs and a small handful of blueberries. Dinner will be a lean meat of some sort (turkey, beef, chicken, etc.) with two servings of veggies and maybe another sugar free jello if I feel the need. I'll also try to get back to a gallon of water a day.

So here goes.
W1 D1
Chins 5x5 - 120 sec rest between sets. BW+10 first set, +20 for remaining sets. The program calls for these sets to be done back to back then moving on to the other exercise in a circuit routine 3x8 60 sec rest period:
db step up - 25's all sets
db squat to press - 25's first set, then 35's for remaining
db rows - 25's first set, then 65's remaining

Followed up by 10 mins stretching/cooldown


Notes:
Since this is the first day of this routine I'm testing myself out with the weight to use as you can tell by my jumping around weight-wise. As I get further into it I'll even myself out.
I've got a PM into Bill to ask him some clarifying questions about the routine.

[Sign]

Good luck with the new routine, and I am sure you will find the sweet spot for your weights quick enough. Just don't get over confident and end up overshooting the mark

[Terry Monk]

Yep, that is a definite possibility and I'm glad you pointed it out, I hadn't even considered it til you mentioned it.