EXCELLENT! Thanks so much Lisa! I knew we called you link-zilla for a reason.
25 mins HIIT cycling. 30 secs. @ avg. 59 rpms (still trying to hit 60 as an average) ; 1 min @ avg. 30 rpms
2 min. cooldown at 24 rpms
Core work consisting of weighted swiss ball crunches (45lb plate held at arms length); "wicked windshield wiper" (which I saw in my wife's Women's Health this month - I didn't know if I could do them but I can albeit painfully) ; and swiss ball oblique crunches with 25lbs.
Terry, here are the mobility drills you pm'd me about. I wanted to put them here where others could see them, too. And you're right that I usually have the links at my fingertips, and if I don't, I enjoy hunting them up. I'm also picky about which video someone goes by, you know? So I love it when people ask for this stuff!
Spiderman climbs (also called Spiderman lunge)
Craig Ballantyne video that includes Spiderman push-up and Spiderman climb: YouTube - Spiderman Exercises
T-push-ups
This girl is doing them slow-mo, but it’s a good teaching video: Push-Up Variation: T Push-Up | exercise video, how to, push-up | FitSugar - Fitness, Health & Well-Being.
Here’s Craig Ballantyne doing a bunch of push-up variations. He only does ½ of one quick T-push-up. YouTube - Pushup Variations
This guy’s got a good T-push-up (and other push-up variations), just turn the sound off and don’t listen to the stupid guy with the camera. YouTube - Push up
And finally, here’s a CrossFit type group doing T-push-ups and it’s instructive because none of them are strict with technique. The first guy doesn’t keep his arms straight, but otherwise looks good. Down the line you can see guys who lead with their hips instead of their shoulders. YouTube - "T" push-up drill 07-03-2008
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I've got everything copied down on the warmups Lisa. Thank you. The spiderman climb is exactly what Volek had me doing in the TNT warmup. He called it groiners. I'm anxious to try the spiderman pushup. I'm lifting this afternoon and will give these a shot and report back.
BTW - I'm officially naming this the Lisa~ warmup and going to make a post specifically so others that don't like me and don't come to this thread can see it.
Catching up here. Looks like you're off to a great start there.
And... good thing I didn't go scrolling through pics of you in your undies while I was at work. I'd have never heard the end of it!
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
Co-worker: So, Bill, what were you looking at?
Bill: Oh, just some "before" pictures of a buddy I met in Little Rock a couple months ago.
CW: Oh... so, how did y'all meet?
Bill: Online.
CW: Oh... that's cool... *walks away*
__________________ No Magic Pill (the log)
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It's actually quite good, not greasy at all, light-tasting for summer but heavy enough to fill you up with just a small slice or three. If I nail the ingredients just right, the taste and consistency are just like beefloaf
__________________ No Magic Pill (the log)
My Movember page (yes, I'm slacking on pictures)
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Glad to hear from you Neal! 20 mins. HIIT tonight - cycling. 30 sec./60 second intervals. Avg. RPM's 62 and 28. Finally broke 60 RPM's on the high intensity interval. I came so close to puking....this was the most intense HIIT session I've ever done.
Yesterday was another re-feed day. I started my on-call again last night and worked 13 hours straight. Had to work 9 today. It's gonna be a long fucking week.
Anyway.....
20 mins. of HIIT on our new (to us) elliptical trainer. Took some getting used to but I think I got the hang of it. Really worked up a good sweat. I think it'll work better for my steady state sessions.
And time to take measurements today.
End of week 2: 8/16/08
Weight = 176 (-)
My digital calipers assign three sites for bf checking: (all on the right side of the body)
vertical pinch outside of pectoral = 3 mm (-1)
vertical pinch abdominal 3/4" to the side of the belly button (fattest part) = 22 mm (-1)
vertical pinch top of thigh = 4 mm (-)
Total SKF = 29 (-2)
Body fat % = 9.2 (-.6)
lbs of fat = 16.19 (-1.05)
Lean body mass(lbm) = 159.81 (+1.05)
Total weight change = +3; +4.31 LBM -1.28 fat (and some water) loss
I may have found a "diet" and workout plan that I like.....
flat bench - 185 all sets
inverted rows - bw; bw+25; bw+50 (legs inclined); bw+50 (legs inclined)
front squats - 135; 155 remaining sets
good mornings - 85; 105 remaining sets
side to front delt raises - 30's all sets
calve raises - 250 all sets
stretching and cooldown
Notes:
As you can tell it was time to switch up the exercises. Waterbury advises mixing the exercises after every two weeks. I like that. Not much room for boredom and it doesn't give the body a chance to adapt.
Great work Terry. I have no doubt this plan will get you to your goals. I need to take note and start getting in some of my own morning cardio sessions - maybe stairs at the football stadium.
Terry, just catching up on things after the trip. Man, you've made a great start here, bro. I am really impressed at you refocussing on your goals and making the necessary changes to achieve them. It's such a simple concept, yet so difficult to do in practice.
And, your "before" pics are impressive in their own right. You've clearly made improvements even since the summit. You've got a great platform from which to achieve great things. I'm really looking forward to seeing your success. Best of luck with the program!
Rob
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"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
front squats - 135; 155 remaining sets
good mornings - 95 all sets
side to front delt raises - 25's all sets
calve raises - 245 all sets
flat bench - 155 all sets
inverted rows (feet elevated) - bw; bw+25 remaining sets
Notes:
Obviously I changed up the order of the exercises which is a principal CW strongly suggests and one which I had yet to do.
I've noticed that on w.o. 1 when my goal is strength with only 5 reps and shorter rest periods that I typically move on to w.o. 2 which is hypertrophy based doing the same amount of weight. Kind of interesting. I would expect to do lower weights due to the (slightly) higher reps and longer rest.
Linear Mode
