My Diary

shellsy21 said:
Yes you answered my question, thanks!! Enjoy your rest.
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That's good - I also like the fact that what I'm expected to do is challenging, but not impossible. So in that sense, the workouts are tailor made to me.

kittyhartman26 said:
Write a novel, make a quilt, develop your own manifesto.

The possibilities are endless.

Enjoy your rest!
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Thanks - what will probably happen is I'll get back into the kitchen, and reduce consumption of beer (why do they have to make it so tasty?) so as to really start hammering at this weight.
 
I too have given up beer, except on occasion. I'm not really the hugest fan, but it was just something we all did together, so it was kinda hard. It helps that football season is over. :)
 
Valentine Warmup 1

Pushups (hands on stability ball) 1x15
Assisted Pullups 1x15@-250
Wall Squat 1 minute
Plank with Leg Raise 1x10 (each side)
Rower 1000m

The corporate gym is having its Valentine Warmup - you can paste a part of Cupid to complete your Valentine heart for each exercise you do. Bow, Gifts, Body, Wings and Heart are the pieces. You can complete 3 such valentines in the course of this week, so I thought it would be a good way to do something, but not as intense as a full on weight workout.
 
Interval Training

5 Minute Warmup
4 Rounds 6.0/3.0, 6.3/3.0, 6.5/3.0, 6.5/3.0 (1 minute/2 minutes)
5 Minute Cooldown

Since I wasn't able to go to spinning class because of the weather, I did some intervals on the treadmill for the first time in a while. The first round was difficult as I had to get used to the movement again, but I was better on the rest.
 
Valentine Warmup 2

Bench Press on Stability Ball 1x15@25
Cable Row on Functional Trainer 1x15@40 (?)
Single Leg Squats 1x10
Russian Twists w/Medicine Ball 2x10@6
Run/Walk 1 Mile (Did yesterday)


This completes Valentine #2. It was nice as it allowed me to try some different things out, give the muscles something to do, and find out what needs improvement. I discover I need a lot more balance and flexibility in order to do single leg squats properly. For the heck of it I tried the dreaded BSS after this workout and still had balance problems. But not as severe as before, so I suppose that's progress. I also was complimented on the russian twists - was told they were impressive by one of the other gym goers - it was actually the first time I'd tried them on the floor with a medicine ball. I also noted that I didn't have enough flexibility to touch the ball to the floor, but I'm not sure if that's expected with the exercise. Still it was nice to hear.
 
Valentine Warmup 3

Assisted Dips 1x10@-250, 1x5@-250
DB Pullovers on Stability Ball 1x15@20
Lateral Lunges 1x15
Jackknives with Stability Ball 1x15
Bike 5 Miles (Spinning Class)

This completes my third and final Valentine. Some different exercises in this batch - and no, these jackknives aren't the ones NROL4W has - they involve putting a stability ball between your legs and bringing your legs up so you can transfer the ball to your hands, then lower legs and arms and repeat, transferring the ball back to your legs. And of course, spinning is always good fun. In fact, it was the first real workout I've had this week, considering that the Tuesday class was canceled due to weather, and I've just been doing the Valentine warmups. This will change tomorrow, when I get my new workout from Tim - the one I do when I don't meet with him. I'm ready for a change and interested to see what he'll come up with for me.
 
Modified 300 Workout

In as few sets as possible, as quickly as possible:

A 25 Pullups @ weight stack

B 50 Deadlifts @ 40

C 50 Pushups

D 50 Step-Ups

E 50 Floorwipers

F Single Arm Power Clean/Press @ 20

G 25 Pullups @ weight stack

Time: 52 minutes

Overall: Well this is the new routine... I think it's inspired by Crossfit, the way it's setup, but it is certainly challenging regardless. It's also a test of mental toughness as well - to be able to push yourself as hard as you can to get the exercises in as few sets as possible as quickly as possible. Still, I got through it and it didn't take me an hour, so I'm happy about that.
 
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Rests variable as needed - finish in as few sets/rests as possible.

A: 25 Pull Ups (Barbell Grip) 10, 10, 3, 2 @ weight stack

B: 50 Suitcase Deadlifts 1x30@40, 1x20@40

C: 50 Push Ups 25, 15, 10

D: 50 Step Ups 25 each leg x 2 (alternating sets)

E: 50 Floorwipers 1x15 each side, 1x10 each side

F: 50 Clean/Press 2x25@20 (alternating sets)

G: 25 Pull Ups (Neutral Grip) 10, 7, 4, 3, 3, 2 @ weight stack

Time: 41 minutes

A, G Pull Ups:- I've decided I hate any exercise with the word up in it, particularly pull ups, mainly because they expose my weaknesses. It's clear that this is the newest exercise (next to the floorwipers) due to the sputtering numbers, particularly in G. Actually my back muscles was where I felt Friday's workout most which indicates there's a lot more work to be done here.

B Suitcase Deadlifts - while the Y certainly has barbells, the corporate gym doesn't, so I think Tim made this change so I could do the workout in either location. Here, the dumbbells are on the sides (hence the exercise name). Not bad here though I really need to be sure I get down low enough to use my legs toward the end.

C Push Ups: No change from Friday, but I'm glad to report my shoulder's been holding up quite well. Though I did try to concentrate on going all the way down so maybe that had something to do with it.

D Step Ups: The alternating sets are where I'd do 25 on the left leg, then 25 on the right leg, then 25 on the left, and 25 on the right. A bit different from Friday as Tim had me do the last by alternating legs.

E Floorwipers: This was almost comical in that I nearly lost my balance and toppled over lol. The newest exercise in the program, I'm not sure if I'm supposed to count left and right as 1 or left as 1, right as 2. The Men's Health video (with Craig Ballantyne) advocates the former, going to 50, but I think Tim did the latter (so that's what I did). I'll ask him tomorrow.

F Clean/Press: Again, alternating sets here between the left and right arms. And they ALL started from the floor, thank you very much. If nothing else, the comment made on Friday helped me to concentrate on my form so that I was sure to start from the floor.

Overall: The time isn't much different from the previous workout, though several factors are at work. I'm not sure if I counted the floorwipers correctly, and I had to change weights/clean up myself. Still, I think I took longer on the pullups than on Friday, so that was definitely a factor. Still in the fine tuning stages though so I'm not going to take the finishing time too seriously until I've done the program a few times. That said, I wasn't totally wasted like I was on Friday, so I think I've already made some adaptations to the program.
 
As it turns out my first time through this workout was 52 minutes. I'd not put much stock in the difference though as Tim was showing me the exercises as we were doing them. I'm just happy that this time was lower than last time. :)
 
Random Notes

When I saw my former spinning instructor she said I looked like I lost weight. I'm not sure that's true, but it was nice to hear anyhow. Also, as I was walking out from the cafeteria at work, someone I didn't know said I was still looking good (or something like that), so I guess I'm doing something right.

I'm a little apprehensive about tomorrow as it will be the first time doing the new workout at the corporate gym. It's not so much the place it's the timing - I did the first workout with no real heavy lifting that week, and the 2nd with two full days of rest. Now I'll be going into it with having done the same workout on Monday, and a spinning class today. I'm just hoping I don't go longer than 52 minutes.
 
Thanks for the encouragement. I'm taking my good sweet time getting to my goals (i.e. getting the fat off). I believe that people who clear the decks to lose weight risk bouncing (gaining the weight again) when they hit their goal because they hit it too hard. I'm more for integrating a reasonable diet with a challenging workout - things I can live with, so I won't have a "diet mode" and a "normal mode".
 
Modified 300 Workout 2

Rests variable as needed - finish in as few sets/rests as possible.

A: 25 Pull Ups (Barbell Grip) 1x15@-250, 1x10@-250

B: 50 Suitcase Deadlifts 1x30@40, 1x20@40

C: 50 Push Ups 1x30@BW, 1x15@BW, 1x5@BW

D: 50 Step Ups 1x30@BW, 1x20@BW (alternating sets)

E: 50 Floorwipers 1x15 each side, 1x10 each side

F: 50 Clean/Press 1x35@20, 1x15@20 (alternating sets)

G: 25 Pull Ups (Barbell Grip) 1x15@-250, 1x10@-250

Time: 32.07 (according to my Ipod stopwatch)

A, G Pull Ups:- The corporate gym's machine definitely gives more assist than the Y's, allowing me to complete the exercises in 2 sets vs 4 or 5. I think is the major contributing factor to the lower time.

B Suitcase Deadlifts - As with last time, I really need to be sure I get down low enough to use my legs toward the end.

C Push Ups: Weird set breakout on this one, but I really have to watch my form to make sure I go down as far as I need to.

D Step Ups: Improvement by 5 on the first set, which makes the 2nd set psychologically easier. Instead of a bench I used one of those aerobic steps (and 7 risers each side) - so now if necessary I can make the exercise more difficult by raising the height of the riser (which right now comes a hair under my knee).

E Floorwipers: No toppling over this time out, and a decent range of motion is an improvement.

F Clean/Press: From the floor, to the floor, 35 for the first set makes the last 15 more doable.

Overall: I think the more favorable assistance on the pullup machine is the major contributing time saver this time out. For my part I did try to keep rests to shorter levels, especially between exercises. It also helped that I could lay everything out and have it ready (I was the only one in the gym) so I could just go and do it.
 
Personal Training Session - Kettlebell Day!

Rests variable as needed. All weights in kg.

A: Pullups (mixed grip) AMRAP 4 sets (10,4,8,7)

B: KB Stepups 2x5@16

C: Inline KB Chest Press 3x12@16

D: KB Row 2x10@16

E: Stairs 2x5 flights

F: KB Swings - 5x10@16

A: Pullups - As much as I liked them when I started them I am beginning to not like them as they are appearing in every workout.

B: KB Stepups - Ideally the KB would be picked up from the floor but since I couldn't manage that, Tim put the KB on 3 weight plates. That said, I picked up the KB with my left hand then did the step up with my right leg. Harder still was switching that for the next set. Thankfully he only had me do 2 sets of 5.

C: Incline KB Chest Press - this was different witht he KB, my left arm noticeably weaker/less able to balance the KB than my right. But I got through it.

D: KB Row - I think Tim's original plan was for me to do 2x10 but when I went past it on the first arm he had me do 20. And yes, 20 was about the limit.

E: Stairs - Ah the stairs return. It's almost not a Tim workout if I don't do the stairs.

F: KB Swings - These were cool. I was able to get the KB over my head in a controlled way, but my shoulders are tightening up as we speak lol.

Overall - Well now I've tried kettlebells - they were cool. I think Tim actually brought his own in because I don't recall seeing one at the Y before. I told him about my 32 minutes time on the workout he gave me and he said he'd have me do it again in our next session, because we may have to adjust the weights. I think this brings me to the halfway point in my sessions with him. I'm holding off purchasing more til I can see what deals are available in March.
 
Modified 300 Workout 3

Rests variable as needed - finish in as few sets/rests as possible.

A: 25 Pull Ups (Barbell Grip) 1x20@-250, 1x5@-250

B: 50 Suitcase Deadlifts 1x40@40, 1x10@40

C: 50 Push Ups 1x30@BW, 1x20@BW

D: 50 Step Ups 1x40@BW, 1x10@BW (alternating sets)

E: 50 Floorwipers 1x15 each side, 1x10 each side

F: 50 Clean/Press 1x40@20, 1x10@20 (alternating sets)

G: 25 Pull Ups (Barbell Grip) 1x15@-250, 1x10@-250

Time: 34.42 (according to my Ipod stopwatch)

A, G Pull Ups:- Ddin't do too badly here - added 5 reps to the first set in A. G is the same. I think form was better on both exercises.

B Suitcase Deadlifts - More legs this time and a little slower to keep an eye on form. I have to be more careful about GM'nig out of the hole.

C Push Ups: Better form and only 2 sets this time. Yay.

D Step Ups: Improvement by 5 on the first set again, which makes the 2nd set psychologically easier. If I can get to 50 on each leg in one go, then I'll add a riser.

E Floorwipers: Tried for a larger range of motion but nearly toppled over - still I think I did better this time out.

F Clean/Press: 40 on the first set puts me in striking distance of 50 sometime soon.

Overall: I'm happy with my time, even though I had to move my step up bench because someone (uncharacteristically) wanted to use the cable machine. And I did some exercises a bit slower to make sure the form was acceptable. Still it proves the first time wasn't a fluke, which I'm happy about.
 
Interval Training

4 Rounds - 1 Minute Work/2 Minute Rest
6.0/3.0, 6.2/3.0, 6.4/3.0, 6.6/3.0

This was yesterday's workout. It's been a while since I've been on the treadmill so I was happy to see I was able to get PR on the last round.

Today's workout will be with Tim, my trainer. Most likely we will go through the workout he gave me with an eye to upping the weights.
 
you just keep on going an going! others come and go, but you just keep the pace. you were here when I got here, and you have just continued!!

you are solid man... SOLID!
 
Thanks Todd - I'm kind of in a regrouping phase right now with regards to working out and nutrition. (This week's scheduling's been weird.) Since I'm going away for the weekend, I'll be picking back up on Sunday.
 
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