I just got back from the gym. IT was a good solid upper body day.
A. Bench: 4x4x120
B1. Seated cable row: 4x9x75
B2. low incline db press: 3x9x30lb dbs
C1. Trap raise: 3x12x3lb dbs
C2. External rotation: 3x12x8 each arm
D. Side bridge 3x30s for each side (UGH)
10 min low intensity cardio
Today was my circuit day of 15-20 reps of appx 30 percent of max of each exercise going through the circuit three times. Here is a list of the exercises.
Stiff leg deadlift
reverse lunges
push ups
bent over row
x band walk
tricep push downs
cable bicep curls
one arm side rotation
Side bridge for time.
After the circuit I did 20 min low intensity cardio.
Yesterday I had to go to the gym at 3:30pm instead of my usual 12:30. I was astonished with the social transformation that happens in that 3 hour period.
At 12:30 it is the best gym I have ever worked out in. It is a gigantic university facility with 4 squat racks and something like 10 bench presses. They even recently added an area for power and Olympic lifting.
So if some douche is standing in the squat rack doing bicep curls (and there usually is) I don’t care because there are 3 more that are still up for grabs. The people there are mostly grad students, faculty, and staff who have a limited amount of time and an agenda (even the guy doing bicep curls in the squat rack).
Now fast forward 3 hours. Oh, squat racks, well yah it is a little more full but still not too big of a problem.
So what happens in 3 hours? By 3:30 the area turns into the biggest social networking spot on campus. You have guys standing around eliptical machines chatting with the girl casually using it. They are all talking about where everyone is going out tonight. Even the locker room is weird. I have learned all sorts of non caloric alcoholic mixed drinks. Vodka and crystal light anyone? This kind of stuff I don’t really care about too much because it doesn’t impede my workout. In fact it usually makes me laugh.
But let me tell you what does not make me laugh, the guys who have decided to bring their new girlfriends to the gym to teach them how to workout. Yes the thought of this doesn’t seem too bad. More women should find their way down to the weight room. Unfortunately these young women aren’t there to workout.
They come to admire these guys while wearing their rose colored glasses. So what you get is women standing in space that I need in order to gawk at this tool of a boy about to throw his shoulder and lower back out doing lat pull downs. You get girls doing 30 reps on the tricep pull down constantly asking if she is doing it right when I am right in the middle of a circuit. I could go on but I think you get the picture.
Lesson learned. No more 3:30 gym time for me. If I wanted to be surrounded with crazy teenager hormones I would go to a dance club around campus or a church youth function.
Friday training:
Front squats: 4x6x95
Rack pull: 4x6x135 (I think I need to increase weight here)
Bulgarian split squat: 3x6x20lb db
A1. pull through 3x10x30
A2. Reverse crunches 3x12
Just a few things to note. Nothing very exciting. I think I am short changing myself with my rack pull. I have a feeling that when I do deadlifts or any variant that I feel it in my lower back too much.
So is it natural to feel it in the lower back some?
I keep my chest up and I focus on keeping my back straight. It isn’t painful but I don’t want to do anything to mess up my back. Comments and suggestions would be totally appreciated!
I woke up today on the wrong side of the bed. By the time I was supposed to go to the gym I really just wanted the day to be over. I don’t know what happened but after my workout I felt on top of the world. It is great how a bit of heavy lifting clears the head!
Today’s lifting:
Box squats: 8x3x175
Deadlifts at 60% of max: 10x2x115
lunges: 4x8x25 lb dbs
Reverse crunches 3x12
Planks: 3x30 seconds
10 minutes of low intensity jogging.
Here is this last saturday’s workout:
A1. One arm DB push press: 4x6x30
A2. Assisted Chin-up: 4x6x-80
B1. Push up: 3x12
B2. One arm DB row: 3x7x30
C1. Kneeling cable external rotation: 3x12x10
C2. Side bridge: 3x30sec per side
10 min HIIT 20sec work and 40 sec rest
[quote]sbmart2 wrote:
Just a few things to note. Nothing very exciting. I think I am short changing myself with my rack pull. I have a feeling that when I do deadlifts or any variant that I feel it in my lower back too much.
So is it natural to feel it in the lower back some?
I keep my chest up and I focus on keeping my back straight. It isn’t painful but I don’t want to do anything to mess up my back. Comments and suggestions would be totally appreciated![/quote]
If you have access to a digi cam with video capabilities, take a video and post it on here. People will say different things about whether you should feel it in your back or not, but the important thing is more form.
Chest up, shoulders back (think like trying to pinch them together) and back tight. But honestly, if you can get a video that would be best.
[quote]Court wrote:
Chest up, shoulders back (think like trying to pinch them together) and back tight. But honestly, if you can get a video that would be best. [/quote]
Thanks for the advice. I will try to figure out a way to record myself. It might take a few weeks but I think some input on my form would serve me well.
I am EXHAUSTED. This week is the high intensity week of the 1st phase and it is kicking my ass. My butt still hurts from monday and after today’s workout my arms may very well fall off.
Monday’s lifts:
Bench press: 8x3x130
B1. Seated rows: 4x10x75
B2. Low incline db press: 3x10x30 lb dbs
C1. Trap raises: 3x12x3lb dbs
C2. External rotation: 3x12x8lb dbs
Side planks: 3x30sec per side
SOME VERY IMPORTANT THINGS TO NOTE:
The moment of the week: I know the week isn’t over but I just don’t think this can be beat. I was doing squats on Monday. As I was waiting for my next set I was looking around aimlessly and all of a sudden this guy (boy) on a bench press catches my eye and I see a sense of complete desperation on his face as he whispers “help me”. At this point I snap out of my day dreaming and realize that the bar is stuck on his chest and he can’t lift it. I had to run over there, trying not to make a scene for this poor kid. I grab the bar and try to help lift it off his chest. I don’t know if he thought I was some sort of super human but he wasn’t helping me lift it. So then I had to yell at him to push. He put a little effort into it and I got the bar off his chest. He thanked me and kind of mumbled something under his breath about tightening up and left the gym immediately.
Progress: I’m finally noticing some good body composition progress. My clothes are fitting more loosely and i’m noticing some added firmness in my muscles. The combo of the Precision nutrition and the max strength training are really working! The best part is I am excited about it all. I’m 2.5 weeks in and I have been able to stick with it! At the end of the 1st month I will put up progress pics.
Vacation: So here is my first test. Tomorrow night I am driving down to Fort lauderdale to go on a family reunion Caribbean cruise. I’ve never been on a cruise but I hear there is a decent gym and lots of amazing food available 24 hours a day. Because this is a lifestyle change for me, I will not be throwing all caution to the wind. I plan on using the constant food access to my advantage. I will still be eating every 2-3 hours, incorporating protein and veggies into each meal. I do plan on eating dessert 4 times (90 percent adherence)!!! I’m really excited. Posting pics right after I get back from the cruise will hopefully add some serious accountability. I will be back December 1st a little more lean and a lot more tan!
[quote]sbmart2 wrote:
SOME VERY IMPORTANT THINGS TO NOTE:
The moment of the week: I know the week isn’t over but I just don’t think this can be beat. I was doing squats on Monday. As I was waiting for my next set I was looking around aimlessly and all of a sudden this guy (boy) on a bench press catches my eye and I see a sense of complete desperation on his face as he whispers “help me”. At this point I snap out of my day dreaming and realize that the bar is stuck on his chest and he can’t lift it. I had to run over there, trying not to make a scene for this poor kid. I grab the bar and try to help lift it off his chest. I don’t know if he thought I was some sort of super human but he wasn’t helping me lift it. So then I had to yell at him to push. He put a little effort into it and I got the bar off his chest. He thanked me and kind of mumbled something under his breath about tightening up and left the gym immediately.
Progress: I’m finally noticing some good body composition progress. My clothes are fitting more loosely and i’m noticing some added firmness in my muscles. The combo of the Precision nutrition and the max strength training are really working! The best part is I am excited about it all. I’m 2.5 weeks in and I have been able to stick with it! At the end of the 1st month I will put up progress pics.
Vacation: So here is my first test. Tomorrow night I am driving down to Fort lauderdale to go on a family reunion Caribbean cruise. I’ve never been on a cruise but I hear there is a decent gym and lots of amazing food available 24 hours a day. Because this is a lifestyle change for me, I will not be throwing all caution to the wind. I plan on using the constant food access to my advantage. I will still be eating every 2-3 hours, incorporating protein and veggies into each meal. I do plan on eating dessert 4 times (90 percent adherence)!!! I’m really excited. Posting pics right after I get back from the cruise will hopefully add some serious accountability. I will be back December 1st a little more lean and a lot more tan![/quote]
Way to rescue the boy. I feel for him. I’ve been there myself on more than one occasion. The last time was getting stapled on a box squat. It has to be much worse on a young man’s ego.
Do you mean to say you don’t have super human strength?
Good going on the progress. It’s a good feeling isn’t it?
[quote]ouroboro_s wrote:
sbmart2 wrote:
Way to rescue the boy. I feel for him. I’ve been there myself on more than one occasion. The last time was getting stapled on a box squat. It has to be much worse on a young man’s ego.
Do you mean to say you don’t have super human strength?
Good going on the progress. It’s a good feeling isn’t it?[/quote]
I definitely felt for the guy. I’ve been there too. The look on his face was definitely priceless though. I remember having something similar in 7th grade when my mom tried to hug me goodbye in front of the school.
I usually don’t admit that my strength is limited. I have two brothers who I have convinced otherwise. I guess if you toss a kid around for so many years he becomes conditioned to think that it will always be that way, even if he is 6 feet tall (I’m 5 foot 3).
The nice thing about this forum is that I can let my guard down. Being surrounded by crazy amazing women who can do one armed pull ups, such as yourself makes it easy to humbly admit to my lack of super human strength. I figure my secret is safe here.
Enjoy your cruise. The gyms usually stink. There are no barbells or squat racks. Just a smith machine, benches, cardio equipment and DBs. At least that is all Royal Caribean and Carnivel have.
We go on a cruise every year. I love it because I can relax and the kids are entertained. I can usually find some decent food but most of it is not healthy. My last cruise ship sold protein shakes. That was nice but there were high carb ones.
Have fun!
Claire
[quote]sbmart2 wrote:
Court wrote:
Chest up, shoulders back (think like trying to pinch them together) and back tight. But honestly, if you can get a video that would be best.
Thanks for the advice. I will try to figure out a way to record myself. It might take a few weeks but I think some input on my form would serve me well.
[/quote]
I know I am late to the conversation but recording yourself is a great tool to see where you are making your mistakes if any.
You really shouldn’t be feeling it in your lower back. I know when I start to feel it it means I am not using my posterior chain and am “goodmorning-ing” the weight up in the end.
Your doing a great job and I tried your coconut chicken, very good 
[quote]cvb wrote:
Enjoy your cruise. The gyms usually stink. There are no barbells or squat racks. Just a smith machine, benches, cardio equipment and DBs. At least that is all Royal Caribean and Carnivel have.
We go on a cruise every year. I love it because I can relax and the kids are entertained. I can usually find some decent food but most of it is not healthy. My last cruise ship sold protein shakes. That was nice but there were high carb ones.
Have fun!
Claire[/quote]
I was kind of worried about the gym not having much in the way of squat racks. I will probably have to do a lot of subsitutions, but I believe just getting in there and keeping up with a regimine will be good for me.
I’m hoping I can find a way to manage with the food. I figure if I eat regularly, stay away from pastas, and stick to my dessert plan, I will at least be able to manage.
Also I am going to do several fun and active excursions (kayaking and hiking). I am bound and determined to have fun without gaining that typical cruise weight that I keep hearing about.
[quote]rondastarr wrote:
I know I am late to the conversation but recording yourself is a great tool to see where you are making your mistakes if any.
You really shouldn’t be feeling it in your lower back. I know when I start to feel it it means I am not using my posterior chain and am “goodmorning-ing” the weight up in the end.
Your doing a great job and I tried your coconut chicken, very good :)[/quote]
I actually watched both your videos and court’s video earlier this week and I think you are right. I think I was not engaging my posterior chain enough, especially at the beginning of the lift. Instead of focusing on straightening my legs first, I was trying to straighten my back first. When I did my deadlifts this week I tried to correct it and noticed much less strain in my back. The weight also felt MUCH lighter. I think I will still video it as soon as I am able, just to make sure I have corrected the problem before I get up into real weight.
I’m glad you enjoyed the coconut chicken! It seems to have been a real hit. All the thanks to John Berardi’s gourmet nutrition.
[quote]sbmart2 wrote:
cvb wrote:
Enjoy your cruise. The gyms usually stink. There are no barbells or squat racks. Just a smith machine, benches, cardio equipment and DBs. At least that is all Royal Caribean and Carnivel have.
We go on a cruise every year. I love it because I can relax and the kids are entertained. I can usually find some decent food but most of it is not healthy. My last cruise ship sold protein shakes. That was nice but there were high carb ones.
Have fun!
Claire
I was kind of worried about the gym not having much in the way of squat racks. I will probably have to do a lot of subsitutions, but I believe just getting in there and keeping up with a regimine will be good for me.
I’m hoping I can find a way to manage with the food. I figure if I eat regularly, stay away from pastas, and stick to my dessert plan, I will at least be able to manage.
Also I am going to do several fun and active excursions (kayaking and hiking). I am bound and determined to have fun without gaining that typical cruise weight that I keep hearing about.
[/quote]
On the ocean it is a little unstable when doing legs but upper body is not a problem. You should have plenty of options to still get a decent workout in. Some cruises even have yoga, pilates and spin classes.
Room service is free except for tipping. For breakfast, you can order egg beaters but I could never find them in the buffet. So I would order egg beaters and turkey sausage for breakfast with some fresh fruit.
Also, check out all the different food available before eating. You can usually find turkey burgers and some healthy selections. For your dinner, the menu lets you know the healthy selections. There is usually chicken breast, fish and veggies available. The big problem is not giving in and having the junk food.
You’ll do great. Just remember you are on vacation so enjoy yourself. The excursions are always a blast
Claire
Have a great time on the cruise, I wish I was going on a cruise, or anywhere for that matter, where it’s not freezing cold.
There are a lot of exercises you can do just with DBs for the legs, like goblet squats and DB good mornings. 1 leg deadlifts are pretty wicked too, and you can always do step-ups to a box or bench for some quad work.
The 1 Leg DL will also help you really engage your backside, if you are still having trouble with the posterior chain.
If you really want to fire up the glutes, try a supine hip extension/leg curl on a swiss ball, they should have those on the ship.
Just remember to have fun (like you’d forget)!
I’m back from the cruise. Okay so my grand workout plans were tossed out the window about 4 hours into the cruise. I was hit with motion sickness pretty badly. After the second day I was able to get it under control but I never got to the point where I could have pushed it out in the gym. It didn’t help that the motion sickness medicine made me kind of drowsy. In order to make up for this, I took the stairs every chance I could (it helped that the elevator made me sick). I did a lot of walking and swimming. Also my excursions kept me very active.
As for the food, Claire, you were right. It is pretty hard to eat really clean. I was able to do a few things, but ultimately I didn’t over burden myself with it. I always kept it really simple at breakfast. I would eat eggs, veggies, and fruit. I would add oatmeal if I knew that I wouldn’t get to eat for a while. I also NEVER ate the starch at dinner. So if there was steak and rice, I would just eat the steak. Most nights I had dessert, but I didn’t over do it. I would try one dessert if I thought it tasted really good. Honestly, I feel like I did quite well to not just eat uncontrollably. I can’t say I gained lots of muscle and lost massive amounts of fat, but it was a vacation after all.
Ultimately I am happy to be home again where the ground is steady and I get to cook for myself. I am really happy to get back on track!
I have already been to the gym and did my high intensity training. 20 minutes of 45 sec on 90 sec rest on the bike! I can’t wait to start lifting tomorrow.
I know I said I would do pictures when I got back but I left my camera on the ship. I’m hoping to get it back through lost and found. I have a feeling that I may be buying a new camera during the after Christmas sales.
I haven’t had much time this week to post all my lifting info. I am planning on posting the whole week’s schedule over the weekend.
The training this week has kicked ass. I am on the first week of the second phase of Cressey’s Max strength program. Oddly enough, I have noticed the that in the past three days I have had the most noticeable body change since I started this thing.
I think it is odd because I just got back from a cruise where I lacked the ability to eat really clean and I was out of the gym the whole time. I think it is a testament to the nutrition plan.
Because I wasn’t practically starving myself before I went on the cruise, I didn’t eat like a horse when I got on the cruise. Then when I got back to eating really clean it was easy for my body to pick up where it left off. It’s pretty cool, I must say.
I am almost down a pant size and I haven’t lost ONE pound since I started. This is something I have NEVER experienced before.
One more thing. Has anyone done the pallof press? It is SO cool. It’s a core lift that I had never seen/tried before. It is part of this phase’s workout. Just another reason to LOVE Eric Cressey!
Okay so I still haven’t gotten around to posting my workouts. I’ve decided to skip what I have not posted and just start from today. I have been sooo busy that I have had to decide between going to the gym or posting my workouts. Clearly I had to choose the gym. The latter option would be quite counter productive.
Anyway. I have been lifting like a maniac and totally loving it. It is definitely fun to feel like I’m getting stronger. My nutrition has been really good too. I LOVE all the recipes in the PN cook book.
Does anyone who uses T-Nation’s Biotest products have any thoughts on the NEW SURGE Workout Fuel? I have used the regular SURGE Recovery for a really long time. I couldn’t afford getting both of them. Should I stick to the old stuff or start taking BCAA pills and taking the NEW SURGE Workout Fuel instead? Any thoughts?
Today’s workout: Upper body
A1. Incline barbell press (5x1)x5x100
- The parentheses represent clusters with 10 sec breaks. So I did 5 presses with 10 second breaks between each one. I did this for 5 reps.
A2. Medium grip pull ups (5x2)x5x-80
B1. Db bench press 3x6x40lb dbs
B2. Db head supported row 3x6x40 lb dbs
C1. Cable backhand 3x12x7.5lbs
C2. Zottman curl 2x10x15lb dbs
Now my whole upper body feels like jello.