- I do them on the smith machin all the time : I can load my calfs with a lot more weight that way rather than trying to balance with db or bb. By the way Snap, that’s same reason I don’t enjoy downhill skiing.
smith can also be used for inverted rows, and a place to hang my band when im doing extended pullup sets.
^ I <3 rack chins!!
good idea, snapper, thanx. always a wise girl, Claire…hi MIM
tonight, circuit training with 40 sec jump rope between sets:
BB MP press 50lbs 6 x8<<last set only got 7
tricep push-downs 40lbs 3 x8, dropped to 30 for last 3 x8 **see note below
ATG squats, 50 BB 6 x8<<<alternated with front and regular squats (not in rack, so hoisted the BB from the floor each time)
stiff-legged DL, 50 BB 4 x 12<<<didn’t follow prescribed 4 x5-7 reps. 50 too light for that & i didn’t have the energy to walk across gym for the 70 or 80 BB.
done in 43 min. did 3 x 15 hypers. no ab or rotator cuff work. calves mildly sore from biking those hills last night…yay.
***tricep note: used the side of equipment that you put your back up to pad, the cable is high overhead. it’s much harder than facing the cable forward, i’m assuming because your back and shoulders are isolated and not helping the tris. also used the elliptical for 45 sec intervals for the tricep rounds cause jump rope area was too far away and didn’t want to rest too long walking back and forth.
and same reasoning for not using the rack for squats and deads-i can’t hog up the one rack with my circuit shenanigans and it’s too much rest (cheating) to walk across the entire length of gym to get to my jump rope area even if i wanted to hog the rack.
i was sweating bullets from that stuff. it’s hard and i love it. especially because it’s done so fast. tomorrow is prescribed rest day. but i will ride as long as i get out of work at a reasonable hour.
eats:
i make 2 omega eggs+6 whites & spinach to eat over the course of the day…
M1: 1/2 of the eggie mix
M2: handful of almonds, walnuts. fish oil and 1/4 of the eggie/spinach mix
M3: BBQ’d chicken breast asparagus
M4: 1/4 eggie mix tossed with left over turkey taco meat (mentioned this recipe before, has black beans in it, ton of spices, fresh tomoatoes)
M5: PWO protein shake
good thing about going to the gym so late: no time left to be that hungry or over-eat…
That’s a lot of work to be done in 43 minutes T! are you planning to beat your time next time? That would be cool. Not that I’m pressuring you or anything 
cheers
N
thats a metric shit ton of work in such a short time. makes me want to vomit just thinking about it.
well done!
Seriously awesome shit! This looks like a great program for you. I bet its super challenging too. 40lb bicep curls?! That’s pretty killer. Good stuff!
thank you! glad you 3 stopped in- i was wondering if no one thought 43 solid minutes of lifting and jump roping was not hardcore. i’m not that out of shape-it is good stuff and sweating bullets is clearly appropriate.
now y’all have heard me bitch that fat loss is SUPER slow for me and the scale hardly moves, yes? well-i couldn’t believe my eyes when i saw 145 this am. holy shit balls-7 lbs since i started the program on monday. YES, i’m aware it’s mostly water and carb stores (as expected from vacation a couple weeks ago, period and some drinking sunday for my grandma’s bday) BUT-that is nutz for me.
very motivating none the less!
today-supposed to be no training. so after 12 hours of work i got in a 40 min bike ride. no hills, 'cept one moderate one. moderate fast pace the whole trip, yay!
meals about the same as yesterday:
same egg stuff, walnuts (forgot to mention small amount of cottage cheese with those yesterday) also ate a couple bites of a giant Panera cookie i have in my desk. i so don’t crave sweets-i can eat a couple bites and put that crap away.
BUT- i BBQ’d a bison burger and asparagus for dinner. SOOOOOOOO delicious. now that, is what i will go back for 2nd and thirds for! (burger had cheese on it with a side of mayo/kethcup/mustard) no bread of course…
tomorrow-“lactic acid training” followed up by “maximal intervals”
Whoah, 7lbs? Nice going! That workout sounds killer. I think I need to be doing more stuff like this. I know I dropped a fair bit of weight when I started doing Crossfit a couple of years ago (I don’t do it now, mind you) but I burned myself out on the too frequent metcons and had to back off. So great going but do watch for burn out on the low cals.
yes, very motivating…happy for YOU!!!
nicely done on the weight loss T and those bison burgers ans asparagus sounds delish - I need me a BBQ.
Your training makes me feel pukey too.
Oh, when it comes to hogging equipment I’ve taken a ‘fuck um all’ attitude. Most people don’t use any of the equipment properly anyway.
7 lbs is ridic!! Congrats.
I’m with you on the triple serving of the savories, altho I do love me chocolate. And yes to the ketchup, mayo, mustard! Condiments are an imperative.
I can’t wait to see what this lactic acid and maximal interval training is going to be like! Sounds awesome.
I must disagree on the speed issue: the more speed, the better.
Biking to and from work is awesome! A great way to clear your head and get in some movement.
43 minutes of solid work in the gym is very hardcore. I am a total slacker compared to you, taking over an hour to do some of my workouts with way, way less volume.
Super quick post from work here to say:
make that 9 lbs!! WTF?!! 143.8 today…seriously I was in need of metabolic/cardio work. Thanks for the props- I will reply later. And I better GD well get out of work in time to do the prescribed training. Not sure what the line up is so I may not be able to improvise at home.
Happy dance…
pch2-thanks for stopping in. i might have to keep a closer eye on you now. pukey is an understatement for tonight’s training…i agree-most people aren’t using equipment properly. i took the “fuck em all” stand when i took over a decent chunk of space to do jump roping.
maschy-7 lbs isn’t ridiculous for me-i’ve still got a bit to go…let’s see what happens at the end of this 36 days.
hi nlmain with the sexy chooz!
yep, Kimba-i’m already contemplating riding to work. although with my 12+ hour days, the ride might be taxing at the end of the day if i’m trying to hurry to the gym…guess i could pack my my stuff and ride TO the gym before going home…hmmm…that’s a lot of trouble. probably just stick with leisurely rides for head clearing and hill days for fun. BTW…my seat seems broken! gotta take a closer look but i think i’m headed back to the store with it… 
Cal-the beauty of this program is that is switches up the eats to match with the training. so i’m only doing 5 days low carb with this circuit stuff. next week will be 5 days low fat with HEAVY stuff…YAY! by my calculations, i’m hitting around 1500. although i intend to up that tomorrow with some INDIAN…nom nom on chicken tikka masala. i will even eat some naan bread…oh dear somebody stop me!
Betty-i’m inspired by your circuit training and your body transformation…i’m hoping i will have results like you!
tonight, lactic acid training. oh dear gawd talk about pukey! i haven’t felt that whooped in ages. seriously pukey and light headed…in a good way of course!
strategy is to do 20+ reps on your first set, only 20 secs rest between the rest. do as many reps as you can, typical range might be 5-10 after the first set, this depends on the weight you pick. the purpose is to train to failure because of lactic acid build up, rather than muscle contractile failure. <<<there is more behind this but i won’t go into explanation unless someone wants to know…
(8 sets, 20 sec rest)
incline DB press: 22.5’s 28,12,12,10,8,8,7,7
WG lat pull-downs: 60 lbs 30,16,12,12,10,10,10,10
(5 sets, 20 sec rest)
bicep cable curls 30 lbs 20,15,12,12,10
calves (used the leg press) 105 lbs 30,20,15,15,14
i didn’t time exactly, but the weights were done in about 20-25 min or so…
core combo is supposed to be 7 sets 12 reps of the following, in a row: 3 sets for ab, 2 sets of lower back, 2 sets rotator cuff work.
i did 3 sets of that except i didn’t remember and did 3 for lower back and rotator stuff instead of 2.this is where i began to feel pukey. only 10 secs of rest between sets for each exercise. so, that’s a total of 108 reps of each. hypers for the back, hanging leg raises and 7.5 dbs for “L” raises for rotator
then…5 intervals of 30 sec MAX effort, 30 secs catch your breath on the stairmaster. all machines being different, that was 41 flights of stairs in under 6 min. took the remaining 5 min to try and get the heart rate down.
this is why i was shaky pukey for a long time afterwards. protein shake and some juice and beans<<<don’t ask. they were there and it was something filling with good carbs to help mitigate the throw-up feeling.
now for a bison burger…MMMMMMMM
^That looks scary!!
And HOLY 9 POUNDS! whaaaat?! Thats crazy…
I appreciate you recognizing my accomplishments, but also wanted to say, most of it was through diet…I’ve only recently started punishing myself in the gym
[quote]talenaah wrote:
strategy is to do 20+ reps on your first set, only 20 secs rest between the rest. do as many reps as you can, typical range might be 5-10 after the first set, this depends on the weight you pick.
[/quote]
WUT?!!?!?! This sounds fucking awesome!! Why am I so drawn to this high rep stuff?
I’d be interested in the science behind this, but I won’t bother you with explaining. I just looked it up - there’s a book.
None the less, I’m intrigued…