Journalers journy

It almost doesn't seem like enough. What about training little muscles? I do like to race, road races, tris and running a half marathon in October BUT honestly lifting is more my thing. I have been working out at home, I have a universal gym, smith machine and just about everything in between but will be going back to the gym Oct. 1. So what you're saying is perform those 3 exercises 3x week and that's enough? I guess I'm confused and almost a little tired of trying to get on a program that's why I tend to do a total body workout on weight days. I'm always thinking I need to do more. Little OCD I guess.

Sometimes, less is more. For your stated goals, a simple full body free weight routine (P.S. Machines are worse than worthless, with a very few exceptions) is much superior. And very likely will hit all those little muscles better than the half-****ed thing you are doing: the problem with a lot of people's routines is that they think that they, as beginners, are even seeing any benefit at all after the first few sets of the first few exercises; they're not. It's your life, though, I'm just sayin.

Ftr, I wouldn't listen to anything i_love_muscle says, because I strongly suspect she smells of cabbage and oregano.
 
I am not a big eater and never have been and have to make a real conscious effort to eat enough protein. That's true. I do understand the split concept and know that its a good workout, esp. if doing something like power clean, where so many different muscles are being used. Again, thats why I'm here I'll be the first to admit I need a workout makeover.
 
I am not a big eater and never have been and have to make a real conscious effort to eat enough protein. That's true. I do understand the split concept and know that its a good workout, esp. if doing something like power clean, where so many different muscles are being used. Again, thats why I'm here I'll be the first to admit I need a workout makeover.

If you're really intent on more volume, you could try something like a modified version of ws4sb, or add in a couple of burner sets on each exercise (where you bust the weight down to about half and just grind out a couple sets of as many reps as you can do until you have to stop because it feels like swimming in lava).

Really dun think it's necessary though. Also, try not to be so self-conscious. I'm just sayin'. Doesn't mean what you're doing is wrong, or I know best - only my perspective.

What's your issue with getting enough protein? I can offer some suggestions on that, too. I find it pretty easy, these days.
 
See, problem is I'm truly not a beginner. Been in the gym for over 8 tears, cert. trainer and fitness instructor but def. feeling burnt out with my own routine. I definitley know I'm not making any new gains and I'm just small in nature but I can lift a lot of weight for someone my size. People are actually pretty surprised when they see what I can lift so with that in mind I do think both you (Focus) and muscle are right. I think I need to lower reps, lift even more, do splits and get my ass outa the weight room sooner perhaps. I'd post some pics but a little nervous about that plus I'm a computer dork and am not even sure how.
 
See, problem is I'm truly not a beginner. Been in the gym for over 8 tears, cert. trainer and fitness instructor but def. feeling burnt out with my own routine. I definitley know I'm not making any new gains and I'm just small in nature but I can lift a lot of weight for someone my size. People are actually pretty surprised when they see what I can lift so with that in mind I do think both you (Focus) and muscle are right. I think I need to lower reps, lift even more, do splits and get my ass outa the weight room sooner perhaps. I'd post some pics but a little nervous about that plus I'm a computer dork and am not even sure how.

You are confused about what a split is, I think? What you're doing now is a split (sort of - a broken split, as i_love pointed out), whereas what I'm suggesting is a fbw. It just has different exercises on alternating days.

I think your body will like it, a lot. Plus, lifting heavy is fun. :D

Also, re: beginner... oh. XD But either way, is way too much volume. Only difference between a beginner and an old person (in terms of training age! not the other thing, settle down :p) is rest intervals. As someone who's been training for that long, I would take a full 3 minutes between sets, if you are strong enough to really tax yourself.
 
I wait to long to eat then mough carbs, I'm bad, I know. Otherwise no issue with protein just eating habits are f***ed up. Not being sensitive at all. This is the type of feedback I've been waiting for on this forum. I sought help here because I knew I needed to revamp the workout and eating thing. I don't want to put on weight though.
 
I like the workout you presented and like lifting heavy too. Will give it a go. Triatholon this Sat., then the half marathon Oct.11 then I want to begin more serious weight training again. Thanks for all the great feedback. Its encouraging.
 
Updated previous post. Also, have you tried... not being bad (via being prepared)? As Sun Tzu would be chomping at the bit to point out, battles and campaigns are won through sound planning, not through willpower.
 
I like the workout you presented and like lifting heavy too. Will give it a go. Triatholon this Sat., then the half marathon Oct.11 then I want to begin more serious weight training again. Thanks for all the great feedback. Its encouraging.

You're very welcome. :)

I anticipate great results! Also, on the tri and half-thon. :D
 
Did the triathlon yesterday. I had so much fun. First let me back up. I have been sick all week with a head cold and trained although the training wasn't esp. vigourous. I hoped by race date the head would be clear. Well, that wasn't the case. Instead I woke up with a 100.6 low grade temp, didn't sleep the night before race (pre-race jitters and the fact that snots leaking out onto my pillow all night kept me up) and had "cramps", yup you get the point. Okay, well, with the time and money I spent preparing for this race you can bet I was going to do it despite my body was pleading for rest.

I did do it and her are my results:

.29 mile swim...8:44
T1.................1:59
12 mile bike.....37:29
T2 (they didn't post time, so I'm not sure)
3 mile run........26:40

Total time 1:14

Not bad for my first
 
Did the triathlon yesterday. I had so much fun. First let me back up. I have been sick all week with a head cold and trained although the training wasn't esp. vigourous. I hoped by race date the head would be clear. Well, that wasn't the case. Instead I woke up with a 100.6 low grade temp, didn't sleep the night before race (pre-race jitters and the fact that snots leaking out onto my pillow all night kept me up) and had "cramps", yup you get the point. Okay, well, with the time and money I spent preparing for this race you can bet I was going to do it despite my body was pleading for rest.

I did do it and her are my results:

.29 mile swim...8:44
T1.................1:59
12 mile bike.....37:29
T2 (they didn't post time, so I'm not sure)
3 mile run........26:40

Total time 1:14

Not bad for my first

No kidding, given the circumstances too! Good job. They are rather addicting so we'll be looking for you to post your entry into the next one very soon! :D Congratulations!
 
Wow, I am really sick!! I stayed in bed ALLLL day yesterday. I haven't been this sick in years. My diet yesterday consisted of soup, jello and tea. This all started about 5 days ago with a sore throat but I thought it was allergies. Yesterday proved to be more than allergies. I had a temp 102, pains in my chest whenever I take a deap breath. Not good. I have a job interview today that I'm bound and determined to get to. I'm thinking I could be in need of antibiotics so I'll call doctor too.

This morning I managed to eat 1 piece of toast and 1 cup coffee and it stayed down so that's good. I'm jonesing to start my new weight workout today and hoping that by the end of the day I can. I have so much to do today I def. can't spend another day lying around. I also have Cross country practice with my middle school kids (I coach) so I have to be there and then a golf match.

That's about it. I'm hoping that as the day goes on I can report that my workout went well etc. We'll see
 
Okay, well, when you're training primarily for endurance events it doesn't make sense to be doing all that ****. Not that your routine would make sense, period. Volume is way too high, lifts look all out of order (more muscles, more joints -> less muscles, less joints is how it should be), and all over the place.

I think you would see much better results from something very simple like Rippetoe's basic program:

Workout 1

Squat 5x5
Bench Press 5x5
Deadlift 5x5

Workout 2

Squat 5x5
Overhead Press 5x5
Power Clean 5x5

Schedule - M, W, F

Week 1 - 1, 2, 1
Week 2 - 2, 1, 2
Week 3 - 1, 2, 1
Week 4 - 2, 1, 2

And so forth.

Okay despite feeling like **** I worked out. After the triathlon on Sat. I was so pumped that I promised myself to get on a serious, orderly weight lifting program. With the help of Focus (yes, Focus) I did the above day 2 workout. Not feeling great so the weight wasn't as heavy as I wanted it but I did it, and I'm happy about that.

smith machine squats 5x5...100lbs
overhead press(USING FREE WEIGHT BAR) 5x5...50 lbs.
power clean...75 lbs.

Abs
incline crunches
decline crunches
hanging leg raises
2 sets of each
(just couldn't do anymore:drooling1:)

Wimpy weight I know but I'll do more as week progresses and I feel better.

I will be teaching a bosu class tomorrow at my gym so I'll get a total body workout out of that as well.

Food so far today:
Breakfast
2 pieces whole wheat toast, a smidge of all fruit
1 small pear
1 cup coffee

Post workout
1 protein shake (whey)
1 poached egg
32 oz. water
 
Get off that smith machine!

Other than that, good girl. :luxlove: Light is better. Lock down your form, and then just progressively add 2.5 (small lifts), 5 (medium lifts) or 10 lbs (big lifts) to each movement until you can't anymore (while staying in the rep range). Should take a very long time before you can't, if you are feeding yourself properly. Or, y'know, until the dudes in the gym are so afraid of you they kick you out. ;)

Edit: Here's a linky for you, regarding form. I know you're not a "beginner", but you might find it useful anyway (and I'm sure anyone reading might, too):
 
Last edited:
Get off that smith machine!

Other than that, good girl. :luxlove: Light is better. Lock down your form, and then just progressively add 2.5 (small lifts), 5 (medium lifts) or 10 lbs (big lifts) to each movement until you can't anymore (while staying in the rep range). Should take a very long time before you can't, if you are feeding yourself properly. Or, y'know, until the dudes in the gym are so afraid of you they kick you out. ;)

Edit: Here's a linky for you, regarding form. I know you're not a "beginner", but you might find it useful anyway (and I'm sure anyone reading might, too):

What do you have against the smith machine? Just curious. I have no problem doing bar squats and I will do them. Today when I was following the Rippetoe program I felt like it wasn't enough. I mean on one hand I wasn't feeling well so I went light but then as the day went on and I started to feel better I didn't even feel as though I worked out. Go heavier maybe? I know I can lift more, I was just a little cautious today. Do you ever add any more exercises to the program... I mean I'm used to being in the gym for at least i hour usually 1.5 hours or more and I get through this workout pretty quick. Probably too light I'm guessing. For leg day I'm used to doing lunges, squats, step ups at the least. Is it okay to do extra for the legs? Or if I go heavier is it not necessary. I mean hell, if I start to see results and I'm only in the gym for 45 minutes, what's to complain about, right? Can't wait to hear what you have to say about this...hehehe:sport:
 
What do you have against the smith machine? Just curious.

Motion is unnatural. Stabilizers are removed. Long-term use is a guarantee of injuries.

I have no problem doing bar squats and I will do them.

k

Today when I was following the Rippetoe program I felt like it wasn't enough. I mean on one hand I wasn't feeling well so I went light but then as the day went on and I started to feel better I didn't even feel as though I worked out. Go heavier maybe? I know I can lift more, I was just a little cautious today. Do you ever add any more exercises to the program... I mean I'm used to being in the gym for at least i hour usually 1.5 hours or more and I get through this workout pretty quick. Probably too light I'm guessing. For leg day I'm used to doing lunges, squats, step ups at the least.

Too light, yeah, but of course you're gonna feel like it's not enough when you're used to doing way too much.

Is it okay to do extra for the legs? Or if I go heavier is it not necessary. I mean hell, if I start to see results and I'm only in the gym for 45 minutes, what's to complain about, right? Can't wait to hear what you have to say about this...hehehe:sport:

You answered your own question. If you are progressing every single workout (and you should), why would you want to waste lots of time in the gym instead?

If you want you can just check out my journal this week and copy my workouts (not the weights, obviously). What I've developed for myself for the next few months is a sort of fusion of WS4SB and Starting Strength. But, like I said, if I were you, I'd be doing exactly what you are. Except get that weight up to the point where you almost fail on that last rep of the last set. Then start adding weight every, single, session. If you don't find that hard, well, you're some sort of a mutant. ;)
 
Motion is unnatural. Stabilizers are removed. Long-term use is a guarantee of injuries.



k



Too light, yeah, but of course you're gonna feel like it's not enough when you're used to doing way too much.



You answered your own question. If you are progressing every single workout (and you should), why would you want to waste lots of time in the gym instead?

If you want you can just check out my journal this week and copy my workouts (not the weights, obviously). What I've developed for myself for the next few months is a sort of fusion of WS4SB and Starting Strength. But, like I said, if I were you, I'd be doing exactly what you are. Except get that weight up to the point where you almost fail on that last rep of the last set. Then start adding weight every, single, session. If you don't find that hard, well, you're some sort of a mutant. ;)

K. Will get weight up for sure considering I'm feeling good today...little sore but not much. Umm, Focus, I do have to say you're workouts look a little more involved than the workout #2 I did yesterday. I'm not gonna change anything just adding weight. I checked out the link you gave me and I will say the only thing I will add are dips and pull-ups, probably some pushups too.

Nutrition:whole grain cereal with skim milk and 1 banana
4 oz. yogurt
2 cups coffee
1 bottle water
(realized I didn't have adequate protein so I ate my sons leftover pork chop...lovely)

workout:
Speed work at track 4x400's recovery jog in between
4x100's recovery jog in between
4 mile trail run.
pushups
ab work...hanging leg raises 2x12 and medicine ball.

I will post the rest of my meals later.
 
I actually ended up running 4 more miles. I felt so good today. I love days like that. So all in all I ran about 8 total miles today. The mileage was split however since I ran the first 4 with the cross country team. The kids absolutely love it when their coaches run with them. They are so motivated when we do. After practice I did the speed work as mentioned in my previous post and then ran the 4 trail miles. It was one of those days where you feel light and you can keep going.

I would however like to mention to Focus that I amsore due to yesterdays workout. Guess I underestimated it a little:D
 
workout:

10 minute treadmill warmup...walking 1% incline at 4.2mph

bar squats.............5x5...100 lbs.
dead lifts...............5x8...85 lbs.
bench press...........5x5...90 lbs.
decline chest flies...5x5...20 lbs. each hand
dips......................5x8

decline crunches... 5x15
hanging leg raises..3x10
swiss ball crunches.3x20

10 minutes on spin bike

FOOOODDD

breakfast;
whole oats with peanut butter, banana slices and blueberries (sprinkle of organic brown sugar)...it was actually pretty good...I'm getting over the texture thing.
1 cup coffee skim milk only

PWO snack
1 small baked potato with organic salsa
1 medium sized baked pork chop
1 bottle water
small glass choco. light soy milk

Feeling pretty good!!:cheeky:
 
Back
Top