Dec PU 61 27 22 20 20 20
Low row 60x33 60x22 60x20 60x18 60x18 60x19
DB lunges 20sx40 20x30 20x28 20x26 20x28 20x26
DB step-ups 15sx66 15x48 15x40 15x36 15x32 15x34
Lat raises 7.5x34 7.5x21 7.5x21
DB calf raises 20sx72 20x52 20x42
DB curl 15x24 15x14 15x12
DB tri ext 27.5x30 27.5x17 27.5x16
So that was my last lactic acid workout, I’m not exactly sure what happened with my step-ups during the last few workouts. HAMSTRING EXPLOSION. Anyway, pretty happy with it, but ready to be done. In case anyone is interested, in the 5 weeks I ran the program, I lost approx 2" on my hips, 3" on my waist, and 1/2" on my thighs (I say approx because I’m not 100% confident with my measuring skillz). I must have put on some muscle because I only lost about 4 lbs during that time. Anyway, I consider it a successful run.
Saturday I did my usual free day, a little of this, a little of that. I decided for the next two weeks I’m just going to go back to my previous back-focused routine and spend what time I can lifting “heavy” until I leave. Heavier than what I have been! Probably not at pre-lactic acid levels just yet.
Monday
Pushups 70
Cluster rack pulls (smith machine - only rack was taken. Never pulled in the smith before, these felt weird!) 135x6 185x6 185x6 205x6 205x6 225x6
Frogkicks 50 50 50
Chins 2 2 2 2 2
1A DB row 45x5 55x5 55x5
Rev flyes 12.5x20 12.5x20 12.5x20
Wrist curls 40x30 40x30 40x25
Rev wrist curls 40x20 40x20 40x15
It feels kind of funny getting back into resting between sets and doing low reps! haha Gorgeous weather today so I’m probably going to sprint at the track tonight. Almost forgot the highlight of my day! Trainer who didn’t recognize me walking down the street last week told me this morning that I had looked “confident and statuesque.” Never in my 5’4" existence have I ever been called statuesque, and although I question his understanding of the term, I’m just gonna roll with it.
Hey Lanels. You asked me about carbing up. I do a nice cheat at least once a week, sometime twice. BUT, I’m like Mims, it will take 4 or 5 days for my weight to come back down. Of course, you gotta trust the math. That’s not fat. It’s glycogen stores refueling and a lot of water that comes with those carbs. The downer is I’m used to seeing myself “carb depleted” so I look and feel bloated after I carb up. Sugary stuff makes me retain water maybe worse than lots of salt. I have been sort of a hypoglycemic-type person. If I skip meals I feel sick. I think that I don’t handle carbs well, have some blood sugar issues. I feel best when I eat a high protein diet, and completely stay away from all the refined stuff…except I sometimes can’t leave it alone!
[quote]In case anyone is interested, in the 5 weeks I ran the program, I lost approx 2" on my hips, 3" on my waist, and 1/2" on my thighs (I say approx because I’m not 100% confident with my measuring skillz). I must have put on some muscle because I only lost about 4 lbs during that time. Anyway, I consider it a successful run.
[/quote]
That’s all I got for ya, MiM!
Thanks for you and Puff chiming in on the carbs. Still figuring out if there’s some way to do it without feeling awful! Perhaps one day, carbs and I will live in harmony…
OMG L! This log is beyond epic! I now understand that weren’t doing GVT at all! This lactic acid training is insanity!! Freaking love it. I’m a bit of a volume whore myself - might have to try this some day.
Also saw that you were a soccer player (yes i re-read your entire log, and then came upon my idiotic comment way back when - apologies, I skimmed…eep!). Awesome!!
Anywho - nice wall squats! I should probably try these - but like facebook, iphones, and other such things, i’m holding out until i’m completely incomparable with the modern world.
Nikki! that crazy contraption you made in your living room looks precarious! LOVE IT!!
Aww, thanks, Maschy! Feeling the love. I’m glad I can share one of my favorite programs with some awesome people! If you’re a volume whore, this is definitely for you!!
Yep! I played soccer for a lonnnnnng time. I played in the MA Premier League (which is like a stepping stone if you want to play “serious” soccer) when I was 17, but when I got to college, I opted not to play (what was I thinking?!). I’ve played a bit recreationally since then, but I didn’t find a league around here I liked. I was a fullback, what position do you play?
haha I hear ya, I’m generally change/technology resistant. Thanks for stopping by!
Fullback, eh? I’m a middie But the last two games I’ve played my coach put me in D (our defense hasn’t been around, trips and such). I’ve been enjoying it, but it can be quite nerve racking! I don’t know how you guys do it! I like the freedom of knowing I have someone behind me who can step up - that I can drop if need be.
I meant to add in my other post about the book Never Gymless for the BW exercises - i think someone may have already mentioned Ross training, but yeah, its got a lot of great ideas!
Ahhh… I always thought being the goalie would be most nerve-wracking! When I was younger I didn’t have the speed for midfield. I’ve played midfield in some rec games, but I think I tend to hang back more just in case. haha That’s awesome that you still play though!
Thanks for the book rec! Will check it out! Time to start planning this routine…
That’s great progress on the lactic acid training, congrats!
As far as your routine, if there’s a way for you to set up my “precarious set-up” as Maschy so sweetly put it, you can also to biceps with that kinda set-up. You will lay on the floor, grab the bar with a supinated grip, like chins, and pull yourself up, working the biceps.
That set-up will also be good for inverted rows and of course the rack chins, working back thickness and width consecutively.
Don’t forget to add the pike Handstand push ups where all you need is your bodyweight and a chair. Will you have a sofa or chair that you can use? Before I was in a gym, I used to do single leg leg presses using a sofa. Oh yes, I’m very crafty.
You can also grab 2 chairs and do dips, to train chest and triceps. I position myself between to chairs, put one hand on the edge of each seat, and do dips like that.
Bring some resistance band tubing with you, unlimited possibilities with those. Train your back with rows, biceps with curls, triceps with piston pushdowns, hamstrings with lying curls when you hook the bands on something sturdy.
Anyway yeah, I help clients and just friends in general with BW stuff so if you need help with exercises for a particular bodypart, lemme know.
Thanks for all the advice, Nikki! Aren’t you sweet I’m going to jot this stuff down and probably try to do some “practice” routines. I won’t have a sofa, but I will have a chair… perhaps not two chairs, but I may be able to negotiate a bit… haha Also don’t know if I’ll have anything to use as a rod, but I’ll check it out. At the very least, I will have the bands. Just have to get in the right mindframe for this stuff. So not my thing! But it will be!
push-ups 60 (I feel like I should be doing more given my dec pu numbers, but I guess I wasn’t feeling it today)
bench 95x10 115x10 135x7 145x5 145x4
pallof press 60x8 60x8 60x8
push-ups 40
dec press 65x10 85x10 85x10
rev crunch 12 12 12
push-ups 30
cable flyes 60x12 60x12 60x12
I have to say, I was not expecting to get in as many reps at 145 since I haven’t really benched much in the last month, but I did work hard to get myself in the zone this morning. Didn’t want to push 155, though. I have a love-hate relationship with push-ups; sometimes I love them, sometimes I hate them. Wasn’t feeling them today. I might just do variations for a while since I’m kind of bored with the regular ones (not that I couldn’t stand to keep working on them). I want to be careful to keep up the intensity of my workouts, though. That’s one of the things I try to take away after my lactic acid training. It’s hard! Anyway, because I overslept, I was only able to get in the mid cable flyes and forsook (wow, that looks so weird) the hi and lo flyes. Tomorrow is a lighter day with shoulders and arms and hopefully some sprinting in the evening.
[quote]
You probably needed the extra sleep more than the fly variations. Know what I mean?
Have fun sprinting tomorrow. Think of me, I’ll probably be walking funny from all the FS and RDLs I did today ;)[/quote]
You’re totally right, Veg. I just realized today that it’s my time to feel more tired, so I’m just going to let it go.
It’s kinda rainy, so I’m debating whether to go to the track to sprint tonight if it’s just sprinkling or to jump on the elliptical. Sprinting on the track is currently more fun because it’s something different, but it is high impact. Hope you’re managing to walk okay.
Dips were a little disheartening, but that’s because I prefer the wide grip to the narrow, but the dip machine was in use by one of these ‘group training’ classes (bane of my existence). Just gotta force myself to do them and get those triceps going.
Tonight the rain held off so I sprinted at the track again. Quads. Are. Dying. I don’t know why they’re so bad but whoa. I went earlier than usual before I started my carbs and there were two running groups there. Too many people for my liking. I understand the concept of a running group, but why do it on a track? I dunno. Anyway, I don’t know the exact distance I’ve been going, but I’m mostly just concerned with going all out. I might need a couple days before I sprint again…
Nikki’s right, you have to sort of see the gym inside the world around you sometimes. If you have a chair AND a bed you’re set (and a stick sturdy enough to hold you of course). A couple bands can really fill in the gaps too- a worthwhile investment in general and specifically for your upcoming ‘vacation’.
Holy shit, do you really do pallof presses with 60#? I’m going to try that tomorrow, I confess I’ve been doing 30x8-10x3 and feel like a weakling now.
