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.
I'm a tad confused as to why a strength focus would have you doing five reps at 60RI. That aside, it's not so confusing that you'd be maintaining the loads with longer rest breaks. More recovery = Terry smash!
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just curious on your riding - what is the thinking behaind keeping your RPMs relatively low? Most cyclists use a cadence of around 90 RPM do they not?
Hmph! That would be nice. When I do HIIT I get up to about 70 RPM's on the high side, but when I'm doing my SS cardio I'm simply trying to work my way up... but at around 42 RPM or so my heartrate is in the right zone for fat burning so I'm not to concerned at this time. It is getting easier though.
That, and I'm not a "cyclist". I'm a weightlifter.
I see - you are keeping the resistance high and varying the cadence to get different levels of exertion - compared to keeping cadence steady and varying the resistance to do the same
Finally got done with my on-call week this morning. Messed with my workouts.
3x15 120 sec. rest straight sets
flat bench - 135 all sets
inverted row (legs elevated) - bodyweight all sets
front squats - 135 all sets
good mornings - 65 all sets
side to front raises - 15's all sets
calve raises - 65 db all sets
30 mins of steady state cardio first thing this morning on the elliptical trainer.
Took my weekly measurements this week also.
End of week 3:
8/23/08
Weight = 175 (-1)
My digital calipers assign three sites for bf checking: (all on the right side of the body)
vertical pinch outside of pectoral = 3 mm (-)
vertical pinch abdominal 3/4" to the side of the belly button (fattest part) = 21 mm (-1)
vertical pinch top of thigh = 4 mm (-)
Total SKF = 28 (-1)
Body fat % = 8.9 (-.3)
lbs of fat = 15.57 (-.62)
Lean body mass(lbm) = 1159.43 (-.38)
Total weight change = +2; +3.93 LBM -1.9 fat (and some water) loss
After 3 weeks I finally lost a pound of weight. Unfortunately some of it came from lean body mass (.38). I still lost fat which is great. I looked up in BFFM (in which Venuto gives instructions for every possible scenario) and it says "A small loss in lean mass (a few tenths of a pound) is nothing to worry about. If this is the first time you've lost LBM, don't panic because some of the LBM is water weight." Thus I'm not going to get too worked up about it. Especially since I was on-call this week and that messed with my workouts and my eating a tad bit.
Also tonight did 20 mins of HIIT in the form of burpees. God I hate doing those but it's worth it. Totally different type of cardio thrown in every once in awhile.....
Also direct ab workout involving resistance bands and swiss ball.
the burpees sound killer. I need to do something to change up the feeble cardio I attempt and the get the bf back to single digits where it was in May.
Just catching up now. Looks like Chad's really dishing it out with those rep ranges! Nice numbers on those 3x15 workouts. The inverted rows with +50 are impressive, too.
__________________ 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
Program's looking great, Terry. Don't you love those 15s? They look so easy on paper but I find the execution brutal in the 13-15 rep range ... ouch.
__________________
"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
__________________ 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
Terry,
I am so very sorry to hear of this turn of events. I will be praying for Monica and your and your family. You know you have many friends here. This is the place to come for support.
__________________ In Fitness & Friendship, MAHLER
______________________________ __________________________ There is no light at the end of the tunnel. You carry the light with you.
You're all a great group of people. I hated to make another thread about my situation. Seems like I'm making one all of the time. Hate to bother everyone.
I guess since you've all given your well-wishes that I should explain.
Monica had not been "right" for about a month. Nothing bad, but it was getting worse. She wasn't herself. She was sleeping quite a bit and it was bothering her.
Finally, on Tuesday afternoon, it had been enough. She had called me up while I was at work and she was crying. I called her doctor (the meds doc) and told them what was going on. Monica is very good at hiding how she is really feeling. The meds doc had just seen her the week before and Monica had seemed fine and told her that everything was fine. They were surprised when I told them how things really were.
Anyway...... They called Monica up at home and told her she needed to come back in. She agreed (!?) Wednesday she had an appt. and before I even got home from work the doc was calling and telling me that she needed to go back into the hospital, that she was having "bad thoughts" again. It had been over a year! So Wednesday night we headed to the hospital. She was a mess that night and I gotta tell you so was I. How much is a family supposed to take??????? She didn't feel like she was worthy of me. I quickly squashed that idea. She is my whole world.
Anyway, we got her admitted and during that process I asked one of the people to try and explain to me how she could be going along so great and all of the sudden take a turn for the worse. He explained it better than anyone ever has to me. He said that what she's got is an illness and everything has to be kept in balance. If something like too much stress comes up it can throw things way outta whack. He then went on to ask us what had been going on in "life". I hadn't thought much about that until we started receiting to him what had been going on. Let's see..... about the time she started not feeling "right": She quit smoking (which I didn't even think about but he said that's a big stressor to someone who had smoked for such a long time), we had the whole cancer scare which was obviously huge and at the same time she started having lots of stress with work. The guy about fell outta his chair. He said there's no wonder things got "out of balance". Sheesh...
Anyway, they've uped her meds a tad and she seems increasingly better day by day. Today she found out (via a blood workup) that she has a thyroid problem (not hyperactive but the opposite???) and that could have been what was making her so tired! She actually was in a pretty good mood. I expect her to be able to come back home Monday or Tuesday. Things are looking up.
As for me, well.... I'm in a much better mood now. Since I understand the problem better it makes a huge difference. I'm very encouraged by her personality change. I'm not working out or eating right just yet but I figure I've earned the right for a few days.
The kids are fine. They miss mommy but daddy is doing everything possible to make this bareable and seamless for them.
Again, sorry about letting go like this. I didn't want to make a yet another thread about me and my problems. Everybody's got problems and I was sure everyone was sick about hearing about mine. But since I made that quick little post this morning I've been overwhelmed with text messages, PM's, e-mails and posts here that I guess I underestimate all my terrific friends here at JP's. You guys are just the best. I can't begin to explain it. THANK YOU THANK YOU THANK YOU.
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