There is more to life than the gym and dieting…good for you for getting out there!!
snowboarding scares me - good for you for trying something new and sticking to it T.
hi ya Masch and MIM! yes, i’m hoping this will be a new hobby that i can do at least a handful of times a year. it is a bit of a drive, so that’s the limiting factor. of course it co$t$ but that can be managed. (mmm, less wine maybe?)
Edgy-thanx for stopping in…you start up 5/3/1 or are you still working your own program?
nlmain-i take it you ski? i’ve never done either and it was a bit scary when i actually started flying down the hill. the third run i was pretty much over the speed scare factor. i hope the next trip i do much better.
so- i DID make it to the gym today. been out 8 days to be exact and still pewpy from the cold so i just wanted to go lift a bit of heavy stuff (using the term heavy loosely!) to get moving and hopefully sweat the last of this bug out.
usual step-up warm up stuff but only w/ 10 DBs…no stair running. some hypers. kept rest periods pretty short for the rest
seated leg extensions:
15, 12, 12 @ 85
rack deads:
10 x 95
5 x 10 @ 135
squats: 10 x bar
OH squats 10 x bar
front squats 10 x bar
hanging clean and press:
3 x 10 w/ bar
heels elevated, RDL w/ pre-set BB:
3 x 12 @ 70
lying ham curls
12, 10, 10 @ 60
out of time since i was going into work for a few hours. felt really, really good to get in there. 
should be back on the AD next week. oh, i lied. the sore part on me is my tailbone from falling on my ass so many times. ouch!
[quote]talenaah wrote:
(mmm, less wine maybe?)
[/quote]
Sacrilege!!
But seriously, nice training, and glad to hear you’re feeling better & out enjoying life!
I’d take wine over skiing anyday. I did ski once many years ago - this one time I fell, my ski jammed in the snow and did not release while the rest of me went flying. I spent the winter wearing knee braces, smellin like tiger balm and such. That was the leats of it for me. Actually the winter sport I love is snowshoe in beautiful, quiet parks filled to the brim with fluffy snow. I can breath, take pictures… problem is finding time to do it when you live smack dab in the city.
ouch, nlmain! i could see why you’d take a glass of wine over a crash down a snowy hill. (my tailbone is still sore btw)
working tons again. at least only 12.5 hours today so i had time for gym. short but sweet, sorta random i guess.
figured i’d go for back and bis, have more time for chest/tris/shoulders tomorrow.
10 min warmup, usual step-up stuff to 5 risers, 10 DBS. tricep bench dips (i like to throw these in during rest periods as well) short rests for all sets.
seated WG lat pull-downs: 3 x 12 @ 90
narrow grip pull-downs: 3 x 12 @ 60 (really nice retraction on both, went for form and muscle mind connection!)
bent-over DB rows: 3 x 8 w/50’s<<<first time. a lot tougher than 45, grip was limiting factor. new gloves need to get worked in, giving me bad caluses…waaaah. 
standing BB curls 3 x 12 w/40<<<nice and slow, hold at the top, drop em down slow…ooooh burn.
12 more @ 30
HS preacher curls 5, 5 w/35 plate<<<haven’t been working Bis directly forever…this was hard 
bent over BB row 10 @ 70 for shits and giggles i guess
HS high iso-lateral row, 3 x 12 each arm 45 plate
2 x 20 hypers
miserable attempt at assisted pulls/chins, nothing to report there.
plumbing problem at gym had stench so over-whelming i left. a good excuse cause it was late and i didn’t have it in me to do stair runs with 25’s anyways. total time: about 50 min. cold is 98% gone…
Edgy-thanx for stopping in…you start up 5/3/1 or are you still working your own program?
Still working my own program, at the risk of being flamed by the diehards in TN, I started a full body workout every other day, Chest, Back, Shoulders, Legs, and coupled that with a low carb diet.
in the first four weeks, I lost 8lbs of BF, then spent a week in Vegas, and have been back on that program/diet for a week and a half now. I want to hit 10-12% BF, then do the 5/3/1 and introduce clean carbs back in the diet.
Thanks for asking, and apologize to everyone else for the interruption.
have a great weekend!
Nice training Talenaah, bent-over rows with the 50s are serious!! And I’m glad to hear you’re on the mend.
[quote]Edgy wrote:
Still working my own program, at the risk of being flamed by the diehards in TN, I started a full body workout every other day, Chest, Back, Shoulders, Legs, and coupled that with a low carb diet.
in the first four weeks, I lost 8lbs of BF, then spent a week in Vegas, and have been back on that program/diet for a week and a half now. I want to hit 10-12% BF, then do the 5/3/1 and introduce clean carbs back in the diet.
Thanks for asking, and apologize to everyone else for the interruption.
have a great weekend!
[/quote]
first off, you didn’t interrupt- no apologies please. stop in anytime, a 'lil attention from the fellas is welcomed in this log. (kimba, masch and pmpm get all the love…) haaaa haaa
congrats on your 8 lb loss! i’m sure vegas was fun. i had to scale way back on 5/3/1 then i decided i needed to pretty much go to some hybrid circuit/heavy stuff for fat loss and then i got sick.
i welcome suggestions from anyone, but i’m thinking of more full body routine like you mentioned to speed up the leaning out.
you have a good one too. can’t you believe how warm it’s getting out here already.
[quote]talenaah wrote:
[quote]Edgy wrote:
Still working my own program, at the risk of being flamed by the diehards in TN, I started a full body workout every other day, Chest, Back, Shoulders, Legs, and coupled that with a low carb diet.
in the first four weeks, I lost 8lbs of BF, then spent a week in Vegas, and have been back on that program/diet for a week and a half now. I want to hit 10-12% BF, then do the 5/3/1 and introduce clean carbs back in the diet.
Thanks for asking, and apologize to everyone else for the interruption.
have a great weekend!
[/quote]
first off, you didn’t interrupt- no apologies please. stop in anytime, a 'lil attention from the fellas is welcomed in this log. (kimba, masch and pmpm get all the love…) haaaa haaa
congrats on your 8 lb loss! i’m sure vegas was fun. i had to scale way back on 5/3/1 then i decided i needed to pretty much go to some hybrid circuit/heavy stuff for fat loss and then i got sick.
i welcome suggestions from anyone, but i’m thinking of more full body routine like you mentioned to speed up the leaning out.
you have a good one too. can’t you believe how warm it’s getting out here already.[/quote]
I had great success leaning out on a full-body program leading up to my figure comp. The program was mostly focused around compound exercises as the main lifts, low reps, heavy weight. The set/rep scheme was mostly 5-6x3. There was a period where I lifted twice a day too, however - 6x3 in the morning, then 2-3x12-15 in the evening. It was intense!
I’m sure if you haven’t done that type of training in a while, you’ll get good results just from the switch. Plus, I also liked that DOMS was greatly reduced because each muscle group was trained with less volume per workout.
thanks Rachelle! i’m stoked to be just about over this cold.
correct me if i’m wrong, but i think the only difference with kroc rows vs. BO DB rows is the form and speed? the form was slipping at 50, but i’ve been doing 45’s for a long time so i figured i should give em a try.
i sure hope y’all aren’t bailing on me if i’m not sticking to a purely strength based program atm. i need to spend waaaay more time fixing my hips before i try to go heavy again. i will go as heavy as i can while incorporating metabolic/circuit/whatever you call it kinds of workouts.
tonight, only had 45 min to bust it. damn no toilet working gym closes at 8 on friday. moved from one exercise to the next, about a min between sets.
5 min usual step up stuff, 15 DBs
flat DB press: 2 x12 w/30’s
2 supersets of: 20 skull-crushers w/ 30 BB
and 20 super close grip press
incline DB flys: 2 x12 w/ 20’s
shitload of stuff for tris:
used the handled bar that i can flex out at the end of the cable press-down 2 x 12 @ 60
y-bar press down: 2 x 12 @ 50
rope: 8 @ 40<<too heavy for killer form 4 more, then 12 @ 30
(tri bench dips during ‘rest’)
single arm push-down 2 x 10 each arm 15
tri dips again
some hypers.
10 tri kick-backs w/ 15 for shits and giggles<<<don’t people laugh at that move or is just when someone is using like 5 lbs?
10 minutes left to do farmer’s walk and up & down stairs and across gym floor with 25’s
and push plate w/ 45 back and forth across gym.
trying to get back to the AD, should be in full swing next week.
[quote]RBlue wrote:
I had great success leaning out on a full-body program leading up to my figure comp. The program was mostly focused around compound exercises as the main lifts, low reps, heavy weight. The set/rep scheme was mostly 5-6x3. There was a period where I lifted twice a day too, however - 6x3 in the morning, then 2-3x12-15 in the evening. It was intense!
I’m sure if you haven’t done that type of training in a while, you’ll get good results just from the switch. Plus, I also liked that DOMS was greatly reduced because each muscle group was trained with less volume per workout. [/quote]
thank you for the input. did you mix in some higher rep accessory moves along with the main lifts? i really, really like that approach. i still want to keep my DL at a mildly respectable level. well…at least for the weak sauce folks in my gym i’m accomplishing that. nothing to brag about here.
woah, just read the rep scheme in the evening? was that for different lifts? eeenteresting…
[quote]talenaah wrote:
[quote]RBlue wrote:
I had great success leaning out on a full-body program leading up to my figure comp. The program was mostly focused around compound exercises as the main lifts, low reps, heavy weight. The set/rep scheme was mostly 5-6x3. There was a period where I lifted twice a day too, however - 6x3 in the morning, then 2-3x12-15 in the evening. It was intense!
I’m sure if you haven’t done that type of training in a while, you’ll get good results just from the switch. Plus, I also liked that DOMS was greatly reduced because each muscle group was trained with less volume per workout. [/quote]
thank you for the input. did you mix in some higher rep accessory moves along with the main lifts? i really, really like that approach. i still want to keep my DL at a mildly respectable level. well…at least for the weak sauce folks in my gym i’m accomplishing that. nothing to brag about here.
woah, just read the rep scheme in the evening? was that for different lifts? eeenteresting…[/quote]
The morning workout was entirely 5-6x3, while the evening workout was entirely 2-3x12-15. Each workout was structured with supersets. So, say, the morning workout could be Front Squat/Bench Press, Pull-ups/overhead triceps extension, hammer curls/donkey calf raise. Then the evening workout may be reverse lunge/db ohp, seated cable row/skullcrusher, bb curls/standing calf raise (or something along those lines).
I may still have the workout kicking around somewhere, I’ll try to dig it up if you want.
i’m always looking for new programs. i was just doing my own thing up until last year. that would be great if you could find and are willing to share!
How’s the fat loss going? It does bug me that I can only seem to drop fat when eating next to nothing. I don’t do a lot of intense exercise (joints won’t let me) but on average I do three weight sessions and a run per week, and walk 2-3 times daily on weekdays (to and from work and at lunchtime). It’s going down slowly.
For me, diet has probably been the most responsible for my progress… in the last month I’ve lost an additional 14lbs! protein, fat and green veggies…no fruit,no alcohol( I dont drink anyway) no cheat meals or refeeds… Oh, and the only cardio I’ve done is morning walks, and getting outside to play with my kids in the afternoons.
I think the supplement that was given to us for this challenge helped a lot…totally ZAPS your hunger and some days I only ate cause I knew I had to…
Whatever you do, don’t be me…when I was trying to lose in the beginning( think 2 years ago) I wasn’t consistent with my eating or training…I would try on a new program for a month at a time…raise and lower my calories often…and then complain that I wasn’t seeing results…
Pick a program and give it enough time to work(at least 8-12 weeks?) and remain consistent with your diet(NO CHEATING!!) and you WILL see results…
sorry that was long, but Im only saying it cause I care, and I’ve been there! only I was overweight, not lean, trying to get leaner But the same stuff applies
[quote]mom-in-MD wrote:
For me, diet has probably been the most responsible for my progress… in the last month I’ve lost an additional 14lbs! protein, fat and green veggies…no fruit,no alcohol( I dont drink anyway) no cheat meals or refeeds… Oh, and the only cardio I’ve done is morning walks, and getting outside to play with my kids in the afternoons.
I think the supplement that was given to us for this challenge helped a lot…totally ZAPS your hunger and some days I only ate cause I knew I had to…
Whatever you do, don’t be me…when I was trying to lose in the beginning( think 2 years ago) I wasn’t consistent with my eating or training…I would try on a new program for a month at a time…raise and lower my calories often…and then complain that I wasn’t seeing results…
Pick a program and give it enough time to work(at least 8-12 weeks?) and remain consistent with your diet(NO CHEATING!!) and you WILL see results…
sorry that was long, but Im only saying it cause I care, and I’ve been there! only I was overweight, not lean, trying to get leaner But the same stuff applies :)[/quote]
GREAT advice!
T - I’ll try to dig it up, I may have it saved to another hard drive. I think it may have been a Chad Waterbury program, so I’ll try searching around online too.
T, I’d be happy to follow along with you as you hit the full body stuff on the Lean Train. Go get 'em!
Congrats on making it through your first day on the board. It only gets easier from here. Where did you go to snowboard?
[quote]Cal Jones wrote:
How’s the fat loss going? It does bug me that I can only seem to drop fat when eating next to nothing. I don’t do a lot of intense exercise (joints won’t let me) but on average I do three weight sessions and a run per week, and walk 2-3 times daily on weekdays (to and from work and at lunchtime). It’s going down slowly.[/quote]
damn good to see you Cal! i hate to hear that about eating next to nothing. i have no will power for such things so i either will have to get it through figuring out the best eating patterns and kicking up the workouts for fat burning. aaaaannnd i am so fearful of losing any muscle i eat even when i’m not hungry. <<this is probably bad.
and going down slowly is still progress. it’s definitely not a bad way to go…just frustrating. thanks for stopping in- i know you’ve got a lot going on.
[quote]mom-in-MD wrote:
For me, diet has probably been the most responsible for my progress… in the last month I’ve lost an additional 14lbs! protein, fat and green veggies…no fruit,no alcohol( I dont drink anyway) no cheat meals or refeeds… Oh, and the only cardio I’ve done is morning walks, and getting outside to play with my kids in the afternoons.
I think the supplement that was given to us for this challenge helped a lot…totally ZAPS your hunger and some days I only ate cause I knew I had to…
Whatever you do, don’t be me…when I was trying to lose in the beginning( think 2 years ago) I wasn’t consistent with my eating or training…I would try on a new program for a month at a time…raise and lower my calories often…and then complain that I wasn’t seeing results…
Pick a program and give it enough time to work(at least 8-12 weeks?) and remain consistent with your diet(NO CHEATING!!) and you WILL see results…
sorry that was long, but Im only saying it cause I care, and I’ve been there! only I was overweight, not lean, trying to get leaner But the same stuff applies :)[/quote]
no apologies, that is great advice MIM. i’m so happy for your progress…you are looking great. and i’m definitely going to head your advice and stick with this AD for a while. need to find a program. or maybe come up with something of my own but write it down so i feel like i have something to stick to. unfortunately you and everyone else knows that the booze is the likely culprit for me. i just don’t think one day a week (if that) is horrible. wait…i know it’s not. and i can accept slower results because of it.