Renovating the House of Cyn

[Cynic]

10/30/08

NROL
Program: Fat Loss I
Workout: B3

Params: Sets x Reps: 3x12, Rest: 60s, Tempo: 3-1-1

Superset:
Deadlifts: 3x12x160
DB Incline Bench Press: 3x12x45e

Superset:
Bulgarian Split Squats: 3x12x15e (or 30 total)
Mixed grip pull-down: 3x12x90

Superset:
Romanian Deadlift: 2x12x145, 10x145
Swiss-ball Lateral Roll: 3x12xBW

The shoulder didn't give me too much trouble this time around. A little tweak on one of the pull-downs, but it didn't repeat.

Benefit re-enrollment is coming up at work. I'll have to scrutinize it closely as they have been cutting way back the past few years and I may be using it soon. I wonder if I can get an ART session on it.

I'm going to repeat the BSS at 30 because my tempo needs improving. I broke stance more than a few times.

[ToniL]

Hey there! Fat Loss -- oh nummers :-) but the fabulous workout space should make the torture more bearable!! Sending healing thoughts for your kitty and you.

Toni

[Cynic]

Originally Posted by ToniL

Hey there! Fat Loss -- oh nummers :-) but the fabulous workout space should make the torture more bearable!! Sending healing thoughts for your kitty and you.

Toni

Welcome back, Toni. I haven't seen you in a long time.

[CloveApple]

I hope you get good news on the insurance front. I think we're all too familiar with the yearly drama of figuring out how our plans have changed. In fact your post reminded me that I have to reexamine mine this month.

[Cynic]

10/30/08

Cardio
Mode: Intervals
Medium: Erging/Rowing

Time: 5 mins warm-up, 10 intervals at 30s HIP, 90s LIP, 5 mins warm-down
Total Meters: 3447

Invervals
Man/Max/Avg m/int: 141/153/145
Min/Max/Avg SPM: 38/40/39.2
Min/Max/Avg Cals/hour: 1300/1578/1389.2
Min/Max/Avg Watts: 291/371/316.7
Min/Max/Avg Time/500m: 01:38.0/01:46.3/01:43.4
Min/Max/Avg HR: 164/175/170

Warm-up

Split or Work Interval Results				Results Calculated by Formulas
Time	Meters	SPM	Heart Rate	/500m	Cal/hr	Watt

05:00.0

969

21

159

02:34.7

624

94

Intervals

00:30.0	148	38	174	01:41.3	1457	336
00:30.0	153	40	175	01:38.0	1578	371
00:30.0	144	40	168	01:44.1	1365	310
00:30.0	145	38	168	01:43.4	1388	316
00:30.0	141	38	164	01:46.3	1300	291
00:30.0	143	38	165	01:44.8	1343	303
00:30.0	142	40	168	01:45.6	1321	297
00:30.0	144	40	171	01:44.1	1365	310
00:30.0	146	40	174	01:42.7	1410	323
00:30.0	144	40	173	01:44.1	1365	310

Warm-down

05:00.0

1028

20

150

02:25.9

687

113

I set the dampener at four for tonight's workout. I think this affected my wattage and heartrate. In all cases, my heartrate dropped pretty rapidly (well under redline) and didn't get as high on the average as the previous interval workout with a dampener setting of five. The second interval of this workout was mostly > 400 watt pulls, but the initial pull was < 100 and that really brought the average down. After the second interval, there was no more 400+ watt pulls to be seen.

Since the heartrate is dropping pretty quickly, I think I'll do one more workout at damp: 4 and 30s/90r and then increase to 11 intervals/workout.

[Cynic]

10/31/08

NROL

Program: Fat Loss
Workout: A4

Params: Sets and Rep: 3x12, Rest: 60s, Tempo: 3-1-1

Superset
Squats: 3x12x165
Close Grip Row: 2X12x100, 10x100

Superset
Supine Hip Extension: 3x12xBW
Dumbbell Push Press: 2x12x42.5, 12x42.5

Superset
Rotational Lunge: 2x12x27.5e, 10x27.5e
Swissball Crunch: 3x12x20

Decent workout. The last set of lunges I made an effort to explode off the mat. I did another oopsie, kind of, by increasing load on the lunges before completing the sets at 25lbs/hand. Oh well.

I'm making a change in plans. I originally intended to do each level 3x, then go on to FLII, but I've decided to do 2x/each and move onto HYPI for the holidays. I might lose a bit of ground, maybe, but I think my erging should keep that to a minimum. I may increase the time spent erging as well.

[Cynic]

11/2/08

NROL
Program: Fat Loss I
Workout: B4

Params: Sets x Reps: 3x12, Rest: 60s, Tempo: 3-1-1

Superset:
Deadlifts: 2x12x170, 10x170
DB Incline Bench Press: 3x12x47.5e

Superset:
Bulgarian Split Squats: 3x12x15e (or 30 total)
Mixed grip pull-down: 3x12x100

Superset:
Romanian Deadlift: 3x12x145
Swiss-ball Lateral Roll: 2x12xBW, 6xBW

Most went well with this workout. I had an exceptionally hard time balancing myself for the BSSs, so I was breaking stance a lot. I cut the Laterals short because my back was straining hard. This wasn't a "burn" but a genuine straining and I knew I was headed toward an injury of some degree if I continued, so I cut it at six on the third set. Perhaps it won't be so bad.

I'm going to do 2l/3c on the next workout week, which will leave only two more lifts in this program, so the next two weeks will be predominantly cardio/HIIT.

[Cynic]

The first work day is almost done. I've been doing some looking into a new cat. I'll probably get two so they can keep each other company while I'm in the midst of my work week.

I've always had a fondness for the Siamese, but not the cat show style, all starved and emaciated looking, but a well fed and cared for siamese:




However, scouring the locals, usually via craigslist (don't let raymond3 find out), I've been clued into a cat type that caught my attention a few years back, the bengal:



This is a marble coat bengal, but the common type are spotted:



I may look into one of these more "exotic" cats simply because I like the way they look.

[lawyerjoke]

Good call on limiting those laterals when you felt the strain coming -- hope you can keep it up injury free!

[Cynic]

11/05/08

Cardio

Mode: Steady State
Medium: Erging/Rowing

Time: 30mins
Total Meters: 6181

Min/Max/Avg m/split: 1017/1042/1030.2
Min/Max/Avg SPM: 21/22/21.3
Min/Max/Avg HR: 152/167/158.5
Min/Max/Avg Time/500m: 2:23.9/2:27.4/2:25.6
Min/Max/Avg Cals/hour: 675/703/689.8
Min/Max/Avg Watts: 109/117/113

Split or Work Interval Results				Results Calculated by Formulas
Time	Meters	SPM	Heart Rate	/500m	Cal/hr	Watt

-----------------------------------------------------------------------------------------

05:00.0	1017	21	152	02:27.4	675	109
10:00.0	1029	21	156	02:25.7	688	113
15:00.0	1042	21	157	02:23.9	703	117
20:00.0	1031	21	158	02:25.4	691	114
25:00.0	1024	22	161	02:26.4	683	111
30:00.0	1038	22	167	02:24.5	699	116

Baby steps. I have another distance improvement, though I did put out a lot of SPM in the last split. Still, the last split is not the farthest distance nor the highest wattage.

I did take short breaks every 10mins to guzzle some water.

[Cynic]

11/8/08

NROL

Program: Fat Loss
Workout: A5

Params: Sets and Rep: 3x10, Rest: 45s, Tempo: 3-1-1

Superset
Squats: 3x10x175
Close Grip Row: 3X10x100

Superset
Supine Hip Extension: 3x10xBW
Dumbbell Push Press: 3x10x42.5

Superset
Rotational Lunge: 3x12x27.5e
Swissball Crunch: 3x12x25

I'm not doing the crunches correctly, but that is because of an inability to balance on a swiss ball. I'm seated too far forward, so when I'm in the flat position, I have a good support base from the ball. I should be more centered, but again, I have trouble trying to balance. I need to hook my feet under something.

[Cynic]

10/18/08

Cardio

Mode: Steady State
Medium: Erging/Rowing

Time: 30mins
Total Meters: 6309

Min/Max/Avg m/split: 1017/1069/1051.5
Min/Max/Avg SPM: 21/23/21.5
Min/Max/Avg HR: 158/172/165.3
Min/Max/Avg Time/500m: 02:20.3/02:27.4/02:22.6
Min/Max/Avg Cals/hour: 675/736/714.7
Min/Max/Avg Watts: 109/127/120.7

Time

Meters

SPM

Heart Rate

/500m

Cal/hr

Watt