Sparrows Experiment

Taking the day. I hate to since I took a few off already this week but lifting 2 days in a row (even though they were different workouts) killed me! I'm pretty darn sore, and I have the water weight associated with it.

Today is a catch all day. Soccer games, grocery shopping, errands etc. I hope to just go swim tomorrow and work some of the soreness out. Depends on the sick kid :(
 
Yup - the books says you shouldn't lift more than 2 days in a row... Hope the soreness goes away soon.
 
Success is not a destination-not a place where you arrive one day. Instead, it is the journey you take. And whether you succeed comes from what you do day to day. In other words, success is a process.
Failure works the same way. John C. Maxwell
 
stingo said:
Yup - the books says you shouldn't lift more than 2 days in a row... Hope the soreness goes away soon.
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Well, I sort of thought I'd be okay since I think I remember the book saying that you can do consecutive workouts as long as they are "A" one day and "B" the other but then you must take a day between.
 
sparrow said:
Success is not a destination-not a place where you arrive one day. Instead, it is the journey you take. And whether you succeed comes from what you do day to day. In other words, success is a process.
Failure works the same way. John C. Maxwell
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if we GIVE to this moment our veru best we will feel good about it. And when we feel good our best gets better. So, by giving our best to God, other, and ourselves we progressively love Our own life more. -Todd

you are a very balanced lady. i admire that about you Sparrow.

FF
 
I hear ya there! My kids are off track for 3 weeks so it puts a wrench in the routine!

Well, today we're going to the pumpkin patch so I can't get to the gym. Darn. But its ok. Diet is 80% of my success for my current goals so I'm being faithful in that aspect. Seems that the water weight is dissipating, and with it, the soreness is much more manageable today. I might try to escape for a walk or slow jog tonight with my kids on their bikes, but if not, tomorrow I'm back in the saddle, literally, I'm going to spin class :D he he. We're thinking of just going into fat loss 2 starting this week. Jury is still out on that. I'm letting my friend decide. Fat loss 1 is very similar to what we're doing right now.

I ran into an ironman at church today. lol. I guess he's new cause I've never seen him there before. He started talking about how he's doing the track workouts another friend has tried to get me to go to (that now I can't cause I work at night starting this week). Anyway, he mentioned (without me saying a thing) that hes coming off battling some pretty wicked shin splints for a year. I asked him what he did for "therapy" and he said what finally did it was he got the compression sleeves (that I keep talking about) and ran everyday for 2 weeks with them on, pain or not, running on grass. After 2 weeks he ran 2 more weeks on the track with them on. Then he took them off for half the running time and then eventually the entire time. He said the pain gradually subsided as the weeks went on, and he hasn't had pain since. this was at the beginning of this year. He was able to increase his mileage 1-2 miles a week and he's fine, and MRI scans show hes fine. He has sponsors so I guess he has to really follow up on all that stuff. SO thats very contradictory to what I've always heard. I'm going on week THREE of zero running because I keep reading REST is the way to go.

However, there is this little voice at the back of my brain going "what happens when you take all this time off running, get better only because the stress isn't there, and then start back, even if gradually. Won't it all just come back becasue its not used to running AT ALL?" Seems like such a tedious process.

I'm totally willing to try HIS remedy though! lol. I really do know the compression thing works, if temporarily. I just never know if I"m doing more harm than good still running on it, even if its not that painful with the sleeves.

AH anyway, it was just something interesting to ponder today.
 
I dunno - pumpkin patch sounds a lot more fun than the gym :)

Glad to hear your soreness is going away - I'd think the fact you were so sore would mean to finish out Break-In after 4 weeks then go to Fat Loss I.

As for the sleeves - try them if you really think they will help. If they don't work, then at least you'll know. And if they do, then you'll be able to run better.
 
perhaps but the soreness had more to do with the double duty (it was actually 2 workouts within 12 hours of each other) than the workouts. Up till now I've been sore but not noticeably. I get your point though.

I am going to get the sleeves. At least one for now. I took my kids for a 45 min bike ride today and jogged lightly beside them on the grass and trails. It was awful at first. I could tell it'd been a while since running! But got progressively better to where I really didn't want to stop. I also tinkered with my stride and form and caught a form I think is more like "pose" running. It sure felt easier and felt like I was much more forward kicking my legs backward than sitting into my hips and allowing my stride to get ahead of me. Anyway, I feel like I have a long way to go with the running, but I have time and I'm not going to get discouraged about it.

Pumpkin patch was really fun, as it should be :D
 
sparrow said:
perhaps but the soreness had more to do with the double duty (it was actually 2 workouts within 12 hours of each other) than the workouts. Up till now I've been sore but not noticeably. I get your point though.
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Oh ok I don't think I picked up on the double duty part... Guess you can see what happens after the next time you strength train, to see how much soreness you get.

sparrow said:
I am going to get the sleeves. At least one for now. I took my kids for a 45 min bike ride today and jogged lightly beside them on the grass and trails. It was awful at first. I could tell it'd been a while since running! But got progressively better to where I really didn't want to stop. I also tinkered with my stride and form and caught a form I think is more like "pose" running. It sure felt easier and felt like I was much more forward kicking my legs backward than sitting into my hips and allowing my stride to get ahead of me. Anyway, I feel like I have a long way to go with the running, but I have time and I'm not going to get discouraged about it.
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Sounds like a good move, as it sounds like you enjoy running a lot.

sparrow said:
Pumpkin patch was really fun, as it should be :D
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Yay! Much better than some gym :)
 
Began fat loss 2 today. It kicked my butt! Its going to be awesome. kept the front squats from break-in instead of the variation because it seriously hurt our wrists (only Stingo is going to care about what I write here!), but we increased our weight to 115 from 90. We also kept the fat loss 1 variation on the barbell press. We didn't jump, we were shy :) So here are the numbers

front squat 3x12 115
wide grip row 3x12 90
dynamic lunge 3x12 75
barbell push up 3x12 55

Got spoiled in break in only doing 2 sets! Made for a much longer/challenging workout
I swam 45 min afterwards with 15 min being sprint intervals. Felt great and it was raining, so I had the pool to myself!
 
Hey Nae!

Instead of resting the bar on the back shoulders it was supposed to rest on the front shoulders and the grip was an overhand, shoulder-width grip, rotating the arms upward until the upper arms are almost parallel to the floor. I dunno if that makes sense. But it basically bends your wrists all the way backwards with a big ol' weight held by your fingertips. A guy at the gym saw us and asked what we were trying to do (lol. he asked nicely) so we told him, showed him and he said he crosses his arms over his chest in an "x" to hold the bar on his shoulders. That helped, but it then hurt our shoulders. I guess we don't have big ol deltoids to cushion the weight of that bar!
 
Ah yes the front squats... I can't say anything because I did them on a functional trainer - if you have one at your gym, I'd suggest giving that a go for the front squats. The feel IS different from the back squat, so do try to give the cable machine/functional trainer a try.

As for the push presses, I'd suggest getting unshy and trying them out - simply because I know there's other exercises (and even one whole routine) which requires explosive movements - it's a way to get your body acclimated to the exertion and form. They're a bugger to do right, but once you do do them correctly you'll feel a good sense of accomplishment. I use weights just a little over what I'd use for a regular shoulder press and use my legs to get them from the start position up to around the level of my eyes. Then it's the shoulders' job to get them to the top.

And yes, surprising what that third set does lol. The beauty of the fat loss programs are they are a progression - I being harder than Break-In, II being more difficult than I, and III being the major butt kicker of the lot. Having started Hypertrophy I, there's only one exercise in it I've not done before (another explosive one, the high pull), so I felt pretty prepared for it. Also too because I've done all the rep configurations on it before, except for 5x5 (the others are 3x15 and 4x10).

The major thing of course is getting results and having fun - you sound like you're getting the latter, any update on the former?
 
Well I did notice on the push ups that it felt almost natural to put a little hop into it because it just helped! I'll work on being UNshy ;) Good idea on the sqats as well. The guy we ran into said the same thing, that the bar position in front works more of the quads than the hamstrings and glutes so it is important that we try to figure out a way to make that happen. I pulled a muscle in my butt. hahahaha I'm not kidding, to get upstairs is horrible! lol

results. Well, I'm not sure yet. My core seems more defined since starting and my legs feel very very strong and solid but they are always sore so that could just be the pump from the muscles trying to figure out what the heck I'm doing. We're going to do 6 weeks of FL 2 and then do body fat again. That will have been 8 weeks since we measured last.

I am having fun. its very nice to do something new and break from all that cardio and training for races. Its really nice to have a bud to lift with too. We are so similar its scary. Its sometimes hard to find someone who goes my speed and intensity (who's not male) so she is great for me. Shes also great for balance because she is really into taking this break through winter, and not doing so much cardio so the minute I get fidgetty about it, she calms me down :D I've never taken a voluntary extensive break from my high intensity of cardio before. Not even when I was pregnant or birthed children! I swam, ran and lifted through all of them, and was back out there within a week running (yes, that is kinda stupid).

Anyway, I yak way too much...
 
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Hmm, is your training partner single? ;)

Nice to see you're doing well with it. And I certainly won't laugh about the pulled muscle because I'll be doing lower body today and it'd be just my luck to knock something out of whack.
 
FF HIM plan for Sparrow:

estimated burn for event is 32-3500 cals
intake during event 1450 cals



SWIM:
smile, have fun think John 3:16-- wow!

BIKE:

Josh 1:6 Be Strong and of good courage

at marks
1:00 water/gel/electrolyte
1:20 Accelerade 2 big gulps
1:40 water
2:00 Accel/cookie/3 ShotBloks
2:20 water/gel
2:40 Accel
3:00 water / P, B & J / 3 Shotbloks
3:20 Gatorade
3:40 water/gel
4:00 gatorade/Shotbloks

RUN:

Josh 1:9 Have I not commanded thee? Be strong, and of good courage, not affraid, or dismayed; For the Lord thy God is with thee wherever thou goest! even unto exhausted bliss!!!
on marks

4:20 water lots (not too much)
4:40 Gatorade/gel
5:00 water
5:20 Gatorade
5:40 water/gel/Shotbloks

Get it done--- run home.

"Live all you can; it's a mistake not to."



:)

Max the body to tap the brain, deplete the brain for spiritual dependence" EXTREME ATHLETICS!
 
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Only did an hour of spin today. The pulled butt muscle eased up today :D I was still quite wiped out getting through the whole class. How sad. Its making me feel like I'm really out of shape!
 
Sparrow:

FF cant see the board from his office and had asked me to post the comments though and E-mail.

It was important to him that you got it.




Best wishes


Chillen
 
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