thanks MIM…i’ll take a looksy. it’s fun to throw in something completely different than the usual.
tonight-legs again. wanted to hit them 2x this week since last week did not include a sufficient # of wrkouts and this squat form is driving me a bit mad.
i will not bore you all with the details…did my usual routine, squats, rack deads, RDLs, cable stuff, threw in some seated leg extensions since it’s been forever since i’ve done them. PR of 2 sets of 20 BW hypers…will keep adding to see if i can ever hit 50 in one shot.
LOTS of squats @ 115…getting very good depth, still some lean but happy about the depth. i had the guard bar things up only 2 racks above the permanent one, and the bar was hitting the rack when i came down, assuring me i was hitting parallel. 5 sets of 7-10 reps. 10 @ 95 before and after those.
on a side note, this morning it was freakin COLD (for us here in this area) 37! which reminded me of my boot camp last march that i did for 4 weeks. i was going at 6 am, sometimes 2x a day to take advantage of the ridiculously cheap price and the good trainer. i was motivated as all get out then. all i can say is there is NO way in hell you’d get me up currently to train outside at 6am…
that’s how i found out about this site.
i’m eating almost baby food…mashed up sweet potato with pro powder mixed in pure maple syrup. that’s dinner…tried to eat really light today to make up for the pizza i had last night. i had plenty of protein today with my MMMMMMMMM salmon i bbq’d the other night.
EDT IS fun…its fun to go in and try to beat your reps each time!! It’s only meant to do 4-6 weeks at a time to avoid burnout!
tal- The gym people are thinking up ways for me to do a boot camp style class…
I remember ‘training,’ outside in REAL boot camp way back when…flutter kicks and push ups in the snow SUUUUCK! It was only one time, but our division stayed outta trouble from that day on!
[quote]mom-in-MD wrote:
EDT IS fun…its fun to go in and try to beat your reps each time!! It’s only meant to do 4-6 weeks at a time to avoid burnout!
tal- The gym people are thinking up ways for me to do a boot camp style class…
I remember ‘training,’ outside in REAL boot camp way back when…flutter kicks and push ups in the snow SUUUUCK! It was only one time, but our division stayed outta trouble from that day on! [/quote]
that’s great your gym is supportive of that kind of stuff. are you wanting to do something like that?
my trainer was x-military. she was a trainer of some sort while she was active duty and did a figure comp once, so i really dug the work we did. it was only me in the am, so i got a lot of attention. she also incorporated some Nike SPARQ (i think that’s what it’s called, speed, power agility…athlete shit that helped give me the heel spur)…but i’m not complaining. push her car around, weighted vests+kettlebell, hill sprints, good stuff…
so, it’s been 5 days out of the gym. sat hosted a cocktail party, sunday recovery, monday wine pickup and had to work on my day off today and the FDA showed up for surprise inspection. the rest of the week will be a bitch for sure.
good news, my hips got a rest and aren’t nearly as sore/painful as they have been. gave the shoulder a rest too. bad news…yeah, that’s FIVE days out…waaaaaaaaaaaaahh.
back at it tomorrow. feel free to berate or encourage me…i could use either…
thanks girls…so the days off made me realize how painful my hips are on a constant basis and how i just deal with it as ‘normal.’ as soon as i got into a few sets of squats, i quickly remembered the constant tightness i have going on. yes…need more foam rolling, tennis balls and stretching. these work days of 12 hours will continue til the end of the year…it’s taking a bit of the fire out of me but i will trudge on. at least my wine will be paid for…
last night legs
squats: bar x 12, 8x95 4 sets 8 x115 (really trying hard on the form)5x 135, 8 x95
(tried front squat at 115…fuhghettaboutit! cbear…you are a savage for getting 145 on first try)
rack deads: 4 sets 10 x135
unloaded plates and messed around with a couple sets of squat + OHP with just bar. then did OH squats with bar. then did ATG squats just bar.
RDL, heels on plate, 70 BB
cable tri-fecta thing, 30lbs
‘push-downs’ 85 lbs 3 x12 each leg
2 x20 hypers
15 db for 2 sets each of 10 SDL, ATG sumo squat, bulgarian splits and called it a night.
uh, yeah…i’m back. didn’t want an 8000 word post so i’ll make 2…
the long workdays stuck in the lab are keeping me from eating every 3 hours like usual…so yesterday and today, i’d had no food from 1 pmish til i ate a half-ass mix of carbs preWO at almost 8…very bad…tonight i did sneak in to eat half of my Jamba Juice steel cut oats+naner around 6:30…
tonight, did muscle rounds again because i doubt i will get off work in time to get a decent lift session in and might (just might) do some HIIT or the like tomorrow before gym closes at 8.
skipped the back stuff since i did deads last night.
Chest
Dumbell Presses 3 rounds 6 x 4 w/30s
Shoulders
Military Press 2 rounds 6 x 4 w/22.5s
Bis
Biceps Barbell Curls 2 rounds 6 x 4 @40 (shoulda went for 50 again but i was kinda pooped)
thanks kimba! yeah, bear…i’ll try my best but at least i can mentally accept that there will be no fat loss and little strength improvements until this work shit settles down…hopefully about the 2nd week of Jan.
13.25 hours work today…gym closed at 8…no dice. tomorrow is scheduled 12.5 hour shift, gym no posseebleh since it closes at 6…weak sauce, i know.
i would like to kill it on sunday and get back on track for the week. yeah, gots to work on tues my day off again, but i will go in late so i can train legs on my normal day and hit em again later in the week.
i’m eating Chinese…the msg is already giving me a headache i think. perhaps my vodka cocktail will remedy it…
i’m thinking i will be best served going for more full body and circuit type workouts since i don’t know how many and which days i can make it in with this work schedule.
yesterday: back,chest,bis and calves. a workout from Metabolic Surge that i goofed cause i was supposed to do 10 sets on back/chest and 10-12 reps for all exercises (forgot print-out)
30 sec rest between all sets
bent over OH BB rows: 6 x15 @ 60
bench: 10x65, 10x75, 8,6,6 x75, 10 X65 (should have stayed at 65 to hit 10-12reps on all sets)
BB curls 3 sets 10X 40, 8,6,6 x40
used hammer strength v squat thing to do standing calf raises 180 (2 45’s on each side) 6 x15
15 min HIIT. felt great yesterday for the first time in quite a while.
debating on doing legs today or sticking with the prescribed wrkout plan for the week in which i pulled this from the program. going to zip into work, email me some documents and work from home cuz it’s madness there and i’m not mentally ready to be there until tomorrow.
edit*
totally forgot about my 40 (non-weighted) hypers, hands behind the head. what a difference doing them non-fatigued makes. makes me happy that 50 isn’t that far off…
Unsolicited advice: When I don’t have a lot of time I like best bang for your buck exercises and a focus on frequency. If I were you I’d be doing a 3x8 or 5x5 of 4 exercises rotating through them like this ABCD, BCDA, CDAB, DABC.
A) A squat variation (front, back, box, zercher, mid stance, leg press)
B) A press variation (OHP, DB press, Bench, incline bench, dips)
C) A p-chain variation (deadlift, SLDL, hypers, glute ham raise, leg curl)
D) A pull variation (pullups w/ varying grips, rows w/ varying grips, seated row, hammer row)
Any free time or energy after can be used for whatever you want.
hey thanks Bobbi, i will solicit advice from you any day. i definitely agree on trying for the biggest bang when time is limited. i’m just trying to keep something going for the next few weeks while my time & energy is limited.
so i mistakenly pulled that wrkout from a plan the author had sent out as an abbreviated version to the GP. when i looked at the ‘real’ program, it should have been fat loss circuit training, where you do 40 sec of cardio between each set of exercise. 6 sets of 6-8 for back and chest and 4 sets of 6-8 for bis and calves.
now this might sound lame, but as part of the whole 4 week program, it’s pretty effective. it’s a program that cycles different training programs targeted with specific eating patterns, switching between fat loss targeted stuff and muscle building stuff every week.
so today calls for the same style, hitting shoulders,tris,thighs/quads,hams, do 40 sec cardio between sets or do HIIT at the end. according to the author, the program is similar in concept to ABCDE (anabolic burst cycling of diet and exercise) if you are familiar with that.
[quote]rcfromdb wrote:
Unsolicited advice: When I don’t have a lot of time I like best bang for your buck exercises and a focus on frequency. If I were you I’d be doing a 3x8 or 5x5 of 4 exercises rotating through them like this ABCD, BCDA, CDAB, DABC.
A) A squat variation (front, back, box, zercher, mid stance, leg press)
B) A press variation (OHP, DB press, Bench, incline bench, dips)
C) A p-chain variation (deadlift, SLDL, hypers, glute ham raise, leg curl)
D) A pull variation (pullups w/ varying grips, rows w/ varying grips, seated row, hammer row)
Any free time or energy after can be used for whatever you want.
Just an idea
[/quote]
Just so you know, I printed this out for future reference.
