[quote]ouroboro_s wrote:
Well now that you’ve eliminated public office as a career opportunity, how do you feel?[/quote]
After listening to the news this morning, I think I still might be clear to run for public office due to the fact that I am not a criminal. I really think that is the only criteria here in the US and honestly, that is even a pretty big gray area.
[quote]I think it’s a great idea to post/take pictures, it helps keep you accountable. In addition you may not see progress because it’s gradual. When you look back a few months, it is much more obvious what you’ve accomplished.
What are your plans after you’ve finished this cycle?[/quote]
I am still contemplating what I will do next, but here are my thoughts. At the beginning of July I am taking a post graduation 1 month road trip. I will finish Max strength at the end of March. So that leaves me with two months. I am kind of interested in the Warped speed fat loss that Court had mentioned, but I can’t really afford the $100 kit. Maybe I can find something similar. Then when I get back from my trip I can begin a powerlifting program of some sort.
I am still thinking about it and am seriously up for any suggestions.
Wednesday: Upper body moderately high intensity
A. Bench press on floor: 3x3x135 2x5x125
B1. Push ups: 3x7xwith band 1x10xno band
B2. Supinated grip seated cable row: 3x7x80 1x10x70
C1. Face pull: 3x10
C2. Behind the neck band pull apart: 3x12
Thursday: Energy system
3xcircuit of 15 to 20 reps
Straight leg deadlift: 25lb dbs
Alternating Reverse lunge: body weight
push ups
bent over row: 40lb
xband walk
side bridge: 30sec per side
cable tricep push down: 15lb
cable bicep curl: 15lb
One word to describe today’s workout “HANUS” I can really feel the difference between this phase and the last phase.
Friday: Lower body
A. Speed squat at 50 percent of max: 10x2x100
B. Rack pull from knees: 3x5x200 2x7x185
C. Dumbell Reverse lunge with front foot elevated: 3x5x25lb dbs 1x7x20 lb dbs (THESE ARE CRAZY)
D1. Cable wood chop: 3x10x20 per side
D2. Bulgarian split-squat isometric hold: 2x30 seconds per side (holy jello legs batman)
10 minutes on bike
I can feel the fatigue of this work out all over my body and its only been 30 minutes since I finished. I will definitely sleep well tonight.
I brought my 17 year old brother along with me. It was lots of fun. He got through 2 sprints and almost puked. It was really funny. He had me order him a Max strength book. I’m so excited for him to start it.
Monday’s workout: lower body
A1. Snatch grip deadlift:
4x2x185
2x4x165
A2. Seated 90/90 stretch
B. Speed deadlift 65 perc or 1RM: 8x1x135
C. Walking db lunges:
3x7per legx35 lb dbs
1x10per legx25 lb dbs
D1. Dragon flag: 3x12
D2. Db suitcase dead: 3x10per sidex35lb db
[quote]mom-in-MD wrote:
what do you do for your HIIT?
Good workouts!! :)[/quote]
On Saturdays I do 10 minutes of HIIT after my workout: 30 sec sprint and 60 seconds rest. On tuesdays I do 20 minutes of HIIT: 45 sec sprint and 90 seconds rest. I always do my HIIT on the bikes that they use for spinning classes. I find that I can push myself really hard without suffering any pounding on my knees or pain in my arches.
I have pushed through all sorts of foot and knee pain running. After so many years of this, it finally got so bad that I could hardly jog without being in agonizing pain. So, for now I stick to cycling. When the spring comes around again I will probably do a little jogging outside, but only for my own enjoyment. I will never let the pain get that bad again.
A. Floor barbell press:
4x2x145
2x4x135
B1. push ups with band:
3x7xband
1x10xno band
B2. supinated grip seated row:
3x7x90
1x10x80
C1. face pull: 3x10x60
C2. behind the neck band pull apart: 3x12
Due to some unfortunate circumstances I was unable to eat before this workout. Plus I had run out of Surge. So for the whole workout all I could think about was food. It was pure misery. I was starving and just wanted to finish as fast as possible.
A. Floor barbell press:
4x2x145
2x4x135
B1. push ups with band:
3x7xband
1x10xno band
B2. supinated grip seated row:
3x7x90
1x10x80
C1. face pull: 3x10x60
C2. behind the neck band pull apart: 3x12
Due to some unfortunate circumstances I was unable to eat before this workout. Plus I had run out of SURGE. So for the whole workout all I could think about was food. It was pure misery. I was starving and just wanted to finish as fast as possible.
cool, with my recent knees issues I put running on hold as well…even the elliptical has been hurting…did you ever go to the doc about your knees, or get new shoes?
actually I lightly jogged outside today, and it didn’t hurt as bad as the treadmill!
[quote]mom-in-MD wrote:
cool, with my recent knees issues I put running on hold as well…even the elliptical has been hurting…did you ever go to the doc about your knees, or get new shoes?
actually I lightly jogged outside today, and it didn’t hurt as bad as the treadmill![/quote]
New shoes can help but first you have to heal. This means bringing down the swelling in your knees with ice and take a break from running and going near a treadmill. I made the mistake of thinking that a pair of new shoes was the answer. I went through many a pair before realizing that new shoes can help with prevention but they can’t fix the problem.
Now I have a good prevention combo going for me:
Good shoes: go to a small, local running shoe store with your current shoes. They will look at the sole of your shoe and let you know what type of shoe would be best for you. Don’t worry about them not having your size. If they don’t, they will either order it or tell you what you need so you can order it yourself. If you don’t have a small local shoe shop look at runnersworld.com
Mobility work: This helps strengthen my knees as well as adequately warm them up before working out.
Lifting: All of the single leg work in Max strength has helped strengthen my knee a lot.
Being reasonable: I have to live with the fact that I have had two knee surgeries which has lead to arthritis and muscle imbalances. So I hold the running to a minimum. If I ever choose to run a marathon (if I do this someone please shoot me) I would have to ease into more running slowly and lose some serious weight so that I can take some burden off my knees. Since this isn’t an ambition, there is no reason for me to run until the point of agony. Luckily, I have helped my knees to the point where I can go and play a pick up game of soccer or rugby and have no knee trouble plus be in shape enough to keep up due to the cycling and lifting.
So you said that you developed arthritis AFTER your surgeries…so if you don’t mind me asking, what were the surgeries for?
I’ve tried single leg work, and it HURTS!
I may just buy me a present and get that magnificent mobility dvd![/quote]
I had surgery on my right knee when I was 14. I dislocated and fractured my patella. The first surgery was arthroscopic. They thought it would heal. The second surgery was to cut the fracture off and reconnect the muscle to the patella, because it didn’t heal itself.
That ended my VERY short basketball career. IT’s probably good since I never got past 5 foot 3.
Friday: Lower body
A. Speed free squat, med stance
55% max: 8x2x115
heavy: 2x2x205
(I may have over estimated my max here or I didn’t eat enough before I started. I used my box squat max. 205 felt crazy heavy. I don’t know that I really got enough depth. I was too hungry to try another set.)
B1. Rack pull from kneecaps:
2x5x220
1x7x215
B2. Wall ankle mobilization: 4x8 per side
C. Dumbbell reverse lunge, front foot elevated
2x5x25
1x7x20
D1. Cable wood chop: 3x10x20 per side
D2. Bulgarian split-squat isometric hold: 2x30s per side
Saturday: Upper body
A. Speed pin press:
55 percent max: 8x3x80
heavy: 2x2x150
B1. Close, neutral grip seated cable row:
3x5x110
1x7x100
B2. Db push press:
3x5x40lb db
1x7x35lb db
C1. Straight-arm pulldown:
2x12x90
1x12x80
C2. Lying db extension: 2x10x20lb db
How’s the diet been?
I need to experiment with more recipes![/quote]
Thanks.
I’m glad you asked about the diet thing. This week I have been working on a plan of action to get me to the point of 90% compliance.
Firstly, I want to note that there are several things that I have completely changed into habits and I am very proud of:
Eat eggs, spinach, and feta for breakfast every weekday morning (no cereal)
Always make my own food for lunches to take to work, usually a crock pot dish of meat and veggies made on Monday
Have shakes between meals so I don’t go home from work ravenous
These are things that I can say are HUGE steps for me. Now there are a few things I am focused on changing towards habits:
WEEKENDS!!! I know there is a 10% rule for cheating, but I am so lazy on the weekends that from Friday night until Sunday night I am terrible. So I will start making a crockpot dish thursday night that will hold me over until Saturday afternoon. I will also make sure to eat more meals on the weekend (like I do on weekdays). I think the little meals save me.
Get togethers (birthdays and stuff like that). Any time there is a special event I hate being good. I think the worst is when I go out to eat. Unfortunately I have had 4 birthdays to celebrate last week. Normally it would be fine to use those as cheats, but I blow the cheats on the weekend; viscous cycle. Anyway, I have decided that I need to use my calendar and plan ahead. So if I know that there will be a special event that involves eating, I will mark it off as a cheat ahead of time.
I want focus on things that stick for life so I guess that is a slow process, whether I like it or not. Luckily the working out has been VERY consistent.
[quote]sbmart2 wrote:
Tuesday workout (moved from monday this week because of a scheduling conflict):
A1.Front box squat:
4x3x135
2x5x125
A2.Seated 90/90: 15sec per side
B.Speed deadlift 70 percent of max: 10x1x145
C.Walking db lunges:
3x7per legx40lb dbs
1x10x30lb dbs
D1.Dragon flags: 3x12
D2. Suitcase deadlift: 3x10 per sidex35lb db
I did tuesday’s HIIT workout afterward. 20min 45 on 90 off
Needless to say I was completely rung out at the end of the workout. Today my butt is so so very sore. [/quote]
I’m glad your butt was sore after this… this is exactly the session I did back in Dec with Bartl. And when I tried to use the baseball to roll my glutes the next day I wanted to die!
The training looks good. Looking forward to your final numbers!!
[quote]Court wrote:
sbmart2 wrote:
Tuesday workout (moved from monday this week because of a scheduling conflict):
A1.Front box squat:
4x3x135
2x5x125
A2.Seated 90/90: 15sec per side
B.Speed deadlift 70 percent of max: 10x1x145
C.Walking db lunges:
3x7per legx40lb dbs
1x10x30lb dbs
D1.Dragon flags: 3x12
D2. Suitcase deadlift: 3x10 per sidex35lb db
I did tuesday’s HIIT workout afterward. 20min 45 on 90 off
Needless to say I was completely rung out at the end of the workout. Today my butt is so so very sore.
I’m glad your butt was sore after this… this is exactly the session I did back in Dec with Bartl. And when I tried to use the baseball to roll my glutes the next day I wanted to die!
The training looks good. Looking forward to your final numbers!!
[/quote]
My butt is STILL a little sore from that workout. It is going to be very bitter sweet when I finish this program. I love how worked I feel afterward.
I am definitely going to be looking for your input on my final lifts. I am still not good at figuring out how to estimate what my 1RM might be.
