ooo. good job on the db presses…
IMO, working with supersets and short rest give you the best of a few things: endurance, strength and keeping the heart rate up, so it becomes somewhat cardio in nature…
personally I supersett everything, because I’m not good at resting and get bored…it’s like that awkward silence with someone…haha
[quote]mom-in-MD wrote:
ooo. good job on the db presses…
IMO, working with supersets and short rest give you the best of a few things: endurance, strength and keeping the heart rate up, so it becomes somewhat cardio in nature…
personally I supersett everything, because I’m not good at resting and get bored…it’s like that awkward silence with someone…haha[/quote]
hey thanx. yes, i do enjoy supersetting and some circuit style stuff. i definitely get the overall package as you mentioned. and since i was trying to build/maintain AND lose fat, that seemed the most logical for me.
i have to tell you ladies…i’m now doing my wrkouts and thinking…“i have to finish this set, i can’t post stupid #'s” as well as “man, i can’t wait to improve on weight” cause i’m so weak sauce around these parts.
thanks to all for being the motivation of lighting a fire under my ass. (i’m reading bits of a lot of journals, just not posting everywhere) i hope that come spring i will have some serious progress for you all to see.
Let’s see:
CA cabs = two thumbs way up.
Belgian white beer = delicious anywhere, but tastes the best to me in Amsterdam. My favorite Belgian beer style is actually a good monk-made Dubbel but I’m such a lightweight that I can’t actually drink a whole one without falling over.
I spent some time doing supersets and short rest, and still do some of that on occasion. Were I going for fat loss and definition/muscle growth, I’d think this style of training was a reasonable choice.
And, I think the same thing: can’t crap out on my workout even when I’m having a bad night because I’d be embarrased to admit 'round here that I wasn’t making my best effort.
[quote]kimbakimba wrote:
Let’s see:
CA cabs = two thumbs way up.[/quote]
yum yum…can’t believe i used to love zin. (red zin if’n any of you thought for a split second i meant white!!)
sounds like we have a little consensus on the appropriate training for my current goals.
anyone care to throw in some foods advice? i don’t count calories but am currently eating every 3 hours, protein at each meal. i’m trying for either pro+fat or pro+carb on most of the 6 or so meals i eat. i’m a recovering carb phobe and am enjoying starchy veggies again. i eat them pre/post WO especially (buttrnut squash, spaghetti squash, etc…i add organic maple
syrup +pro powder…mmmm!)
the only real grain i eat is one slice sprouted grain w my 1 omega egg+4 whites +spinach in the am (almost religiously every am btw) some quinoa here and there and brown rice occasionally, rarely some omega WW pasta. i have recently found some “sandwich thins” from orowheat, super thin slice WW bread for mah turkey burgers. but i know that is processed and not a great choice. i guess i’m still considered a low-moderate carber. but that is a lot for me.
reminder, current goal is some fat loss while i build a bit without focusing soooo much on fat loss this winter. come spring i will do what it takes eating wise (and training) to expedite the removal of adipose.
Heh, I’m not too fussed about booze - I’ll have some wine with a meal if I eat out but I can really take it or leave it. However, I am in a chocolate tasting club. High quality chocolate, mind you - I don’t eat stuff like Snickers. They have an office in the US now - check it out if you dare. It’s pure chocolate porn. www.hotelchocolat.com (add a co.uk if you’re in Europe).
sounds like you are doing all the right things as far as nutrition goes without being too strict, that is…
[quote]talenaah wrote:
I spent some time doing supersets and short rest, and still do some of that on occasion. Were I going for fat loss and definition/muscle growth, I’d think this style of training was a reasonable choice.
sounds like we have a little consensus on the appropriate training for my current goals. [/quote]
supersets and other short rest workouts are great… just make sure ur using enough weight. and sounds like u have a fire under ur ass in this area… so you should be good to go! =+)
[quote]anyone care to throw in some foods advice? i don’t count calories but am currently eating every 3 hours, protein at each meal. i’m trying for either pro+fat or pro+carb on most of the 6 or so meals i eat. i’m a recovering carb phobe and am enjoying starchy veggies again. i eat them pre/post WO especially (buttrnut squash, spaghetti squash, etc…i add organic maple
syrup +pro powder…mmmm!)
the only real grain i eat is one slice sprouted grain w my 1 omega egg+4 whites +spinach in the am (almost religiously every am btw) some quinoa here and there and brown rice occasionally, rarely some omega WW pasta. i have recently found some “sandwich thins” from orowheat, super thin slice WW bread for mah turkey burgers. but i know that is processed and not a great choice. i guess i’m still considered a low-moderate carber. but that is a lot for me.
reminder, current goal is some fat loss while i build a bit without focusing soooo much on fat loss this winter. come spring i will do what it takes eating wise (and training) to expedite the removal of adipose.
[/quote]
sounds like ur nailing the nutrition. i’d suggest doing an exact calorie count every once in awhile just to make sure ur getting ENOUGH calories. i know when i’m eating tons of really clean foods i tend to undershoot my calorie goals. many times i think i’m getting more than i actually am… especially if you tend to “round up” in ur head.
but anyways… you should definitely get some major results with what u got going.
I think in another thread you posted about Dr. Clay’s book with regards to nutrition. I haven’t read the whole thing, but it strikes me that his advice on fat loss is really sound. I’m a fan of his when it comes to bodybuilding style workouts and FA-style nutrition.
thanks all for the input. mmmm- dark chocolate…the real stuff. thanks cal!
deja- i tried to do a calorie count sometime last week…i got irritated by the time i put half my day’s food in. but it is a great idea and one that i know i should do. cause i have considered that i may not be eating enough…when i’m eating clean that is. all that broccoli and squash doesn’t add up to shit. the day i was entering stuff, it was kinda low.
kimba-i’m doing Dr. Clay’s upper body workout now. i thought i signed up for his emails, but i have yet to receive one. i will look into it. i have Tom Venuto’s ebook, i think…got a lot of crap over the last few years. i have a program called Metabolic Surge by Nick Nilssen…great program! included 2 eating plans from Berardi precision nutrition…that shit was pretty strict. but i could do it if necessary.
in the spirit of eating the 10% not so clean…we had a huge function at work today with food from around the world. greek, italian, chinese, mexican, thai, american…i think that’s it. stuck to chinese grease, (meat and veggies) a corn soft taco and threw in 2 potstickers for good measure. oh, and one ravioli. at least i avoided all the fried noodles and rice and beans. still feel kinda crappy and sleepy. good thing i’m going to hit legs here pretty soon. i better come back with the tale of me and the squat rack…oh YEAH!
That’s some nice wine you’ve got there 
I crossed the pond.
[quote]talenaah wrote:
$$ isn’t the problem, it’s where i want to spend that money that creates a conflict. this picture should speak for itself.
i agree about the mechanics. the squash is not that mechanically challenging, but i could blend it into shake for better absorption. i’m seeing results on this improved eating pattern. ultimate goal: fat loss so i can have a defined back & arms. long term/maintenance goal, continue strength improvements and hypertrophy.
i have yet to check out the suggested articles on strength based training- i will today as it is my day off. i might succeed in annoying the shit out of people today since i will have ample time to fuck around here. my low back/hip is throbbing-need to foam roll before i head to gym today. only upper workout so shouldn’t impact too much.[/quote]
[quote]BecomingWallace wrote:
That’s some nice wine you’ve got there
I crossed the pond.
[/quote]
hey girl! good to see ya. i hope you find this a respite from some of the dysfunction you’ve been seeing somewhere else. the water is great over here 
imma bout to post my first bout with the squat rack…stay tuned.
did some warm up stuff first. got over to the rack and did some sets with the bar…was nervous about being able to put the thing back up, watched my form and proceeded to start out light.
10 x95, 10 x115, 10 x135, 10 x115.
could start to feel it in my upper back at the 135, so i backed down and tried for best form on the last set.
did 3 sets of deads: 10 @ 115. there is that lower bar, that prevents me from dropping the bar as low as i normally go, but it was good. grip struggled each time at 7…had to set it down for a sec to regrip.
grabbed the 70 BB and did 2 more sets of 10 RDLs .
seated leg extension: 3 sets 12 x100
seated leg curl: 2 sets 10 x100
3 sets each leg push down (my made up thing using assisted dip machine) 80lbs. (funny, 2 same machines and this one is harder than the other)
did some hypers to stretch mah back
did some unilateral stuff with 15lbs…and 3 sets of glute bridge pop up thing (no weight, from the floor)
that’s it…and i’m super stoked to get in that rack again!!
awesome first time in the rack!! damn!!!
understandable on the calorie thing. ya whiner. lol
but i think if ur energy is good… don’t worry about it… but if u start to feel warn down or have energy issues… make sure u make the effort to see exactly how many cals ur getting in to make sure it’s enough.
[quote]dejavued wrote:
awesome first time in the rack!! damn!!!
understandable on the calorie thing. ya whiner. lol
but i think if ur energy is good… don’t worry about it… but if u start to feel warn down or have energy issues… make sure u make the effort to see exactly how many cals ur getting in to make sure it’s enough. [/quote]
thanks deja!
i just grubbed down on my mexican chicken soup…that’s another issue with cal counting…i cook everything…and yes, i could theoretically measure everything and divide it up. but i have no recipes…whatsoever. must brag here, i’m a bit of a fab cook. again, i COULD do measure and count if i need to, but i won’t for now.
so those were good lifts? i must admit, i was cheesin’ big time…some of the reg dudes weren’t surprised at all, cause they’ve seen the way i lift. (one said he couldn’t even do 135-same guy sez i should be benching at least 100, but i use those dumb bars. now i must use a rack for chest press) i just had no idea since i was using that pre-set bb thing, and that was limiting.
i must work on form, since my form was great at the low weight i was doing before. now i can’t wait til legs next week. i tinks i might be walkin funny tomorrow…
Good for you moving over to the rack. 135# on a squat isn’t “light” in my book.
I don’t know what you mean about the “lower bar” preventing you from going low on deadlifts. If I deadlift in the squat rack, I put the bar on the rails and load it, then move it to the floor to do my reps. Then move it back to the rails to unload the weight. If my squat rack had movable pins for rack pulls, I’d be happy. But no.
[quote]kimbakimba wrote:
Good for you moving over to the rack. 135# on a squat isn’t “light” in my book.
I don’t know what you mean about the “lower bar” preventing you from going low on deadlifts. If I deadlift in the squat rack, I put the bar on the rails and load it, then move it to the floor to do my reps. Then move it back to the rails to unload the weight. If my squat rack had movable pins for rack pulls, I’d be happy. But no.[/quote]
by light i meant the using the bar for several reps for checking my form, getting the feel of standing in there and putting it up on the rack. and the 2 x 25 plats look so puny…but i guess 90 isn’t so light. i’m stoked about the 135, shit even the 115 was awesome for me. i will work on perfect form at 115-i just wanted to see what i could do for my first time.
and since i’m sitting justunder 145 lbs…i shouldn’t have any excuses for moving a little weight around.
there is a rail that is permanent fixed just below my knees. i will figure out getting the bar to the floor next time for deads… then there are the removable rails that i must utilize next time in case i can’t rack that bar doing squats.
you’ll just have to load the bar with it on the floor…it sucks. especially after you are done and have to unload it…that seems harder than actually dl’ing!
good job on the squats!! Your first time ever in the rack too? sheesh
[quote]mom-in-MD wrote:
you’ll just have to load the bar with it on the floor…it sucks. especially after you are done and have to unload it…that seems harder than actually dl’ing!
good job on the squats!! Your first time ever in the rack too? sheesh[/quote]
thanx-i’m quite pleased. mind you, i was doing high reps @ 60lbs, but using those pre-set weights, which means i had to pull it off the stand, carry it to my spot, throw it over my head and squat. i also used to superset squats @ 50lbs like that then jump rope for 1 min. that was some shit! heel spur now- can’t jump. 
arrrrrrrgh-really pisses me off.
Meh, your squats piss all over mine. Good going.
[quote]Cal Jones wrote:
Meh, your squats piss all over mine. Good going.
[/quote]
no pissing allowed. thanx Cal. i’m sure if there was video of me, someone would have a field day critiquing me. but i’m determined to keep my form good and not injure myself. i will have to keep checking out videos to getter done right.
tonight is no weights. i will do the stuff nobody cares about (10 min HIIT followed w 20 min SS) i hope i’m recovered tomorrow so i can use a real bench and weights (rather than the aforementioned BBs i was using)