Thanks, Steve!

I'm not so sure about 270 for myself now either, since I'm quite a bit lighter than I was at that point. I need to test my max lifts again soon.

Monday, 9/10/07 PM reps/wt.

back, squats, biceps/shoulders, OL, abs, calves

5 minutes cardio warm-up
overhead squats 7r x 70 lb. bb
standing cuban bicep curls 7r x 30 lb. db
o-a bent row 7r x 30 lb. db
goblet squats 7r x 30 lb. db
bbr 7r x 70 lb. bb
overhead squats 7r x 70 lb. bb
standing cuban bice[p curls 7r x 30 lb. db
o-a bent row 7r x 30 lb. db
goblet squats 7r x 30 lb. db
bbr 7r x 70 lb. bb
overhead squats 7r x 70 lb. bb
standing cuban bice[p curls 7r x 30 lb. db
o-a bent row 7r x 30 lb. db
goblet squats 7r x 30 lb. db
bbr 7r x 70 lb. bb
10 minutes cardio
W presses 7r x 30 lb. dbs
V-ups 7r
o-a OL 7r x 30 lb. db
calf raises 7r x 70 lb.bb
reverse crunches 7r
W presses 7r x 30 lb. dbs
V-ups 7r
o-a OL 7r x 30 lb. db
calf raises 7r x 70 lb.bb
reverse crunches 7r
W presses 7r x 30 lb. dbs
V-ups 7r
o-a OL 7r x 30 lb. db
calf raises 7r x 70 lb.bb
reverse crunches 7r
5 minutes cardio cool-down

That workout was ridiculous.

It took close to an hour and a half (longer?) and I did a pretty poor job of making sure the weight load corresponded to the amount of reps. For a lot of those exercises listed, 30 lbs. is a max lift. Or maybe a 3 time max. Not 7 reps! But did I back down and adjust appropriately? Nooo. The 30 lb. lifts stayed.

I am now sore and achy and don't even have the energy to eat.

So, to paraphrase: lifting too much, for too long--not so good.

I combined 2 workouts together. I wanted to do half in the morning, and half in the evening, but I didn't end up having time earlier today. So I came up with this bright idea. Great.

I love the fact that I had the tenacity to finish that workout. Hopefully with a little more forethought I can improve even further.

Alissa, that is what is important..you finished the workout.
But remember if you don't have anything left in the tank, stop. You will "make up" for it another day and this will not impede your gains.

Oh and by the way..that was a fricking killer workout..it made me tired looking at it!

Isn't it funny when you are working out and it is a great workout..your rythym,your focus, the weights seem to glide effortlessly..

A week later you do the same workout and it just sucks..no focus,blaise approach,when the hell is this workout going to be over..

Friday. 09/14/07 PM reps/wt.

triceps, split squats, butt, wall squats/lunges, chest, push-ups:

5 minutes cardio warm-up
bird-dogs 7r
ss 7r x 30 lb. dbs
tricep kickbacks 7r x 30 lb. dbs
tricep extensions 7r x 30 lb. dbs
ws 1 min. x 15 lb. dbs
bird-dogs 7r
ss 7r x 30 lb. dbs
tricep kickbacks 7r x 30 lb. dbs
tricep extensions 7r x 30 lb. dbs
ws 1 min. x 15 lb. dbs
bird-dogs 7r
ss 7r x 30 lb. dbs
tricep kickbacks 7r x 30 lb. dbs
tricep extensions 7r x 30 lb. dbs
ws 1 min. x 15 lb. dbs
10 minutes cardio
weighted lunges 7r x 30 lb. dbs
T-push-ups 7r
o-a flys on step 7r x 30 lb. dbs
o-a benchs on step 7r x 30 lb. dbs
o-a extensions on step 7r x 30 lb. dbs
weighted lunges 7r x 30 lb. dbs
T-push-ups 7r
o-a flys on step 7r x 30 lb. dbs
o-a benchs on step 7r x 30 lb. dbs
o-a extensions on step 7r x 30 lb. dbs
weighted lunges 7r x 30 lb. dbs
T-push-ups 7r
o-a flys on step 7r x 30 lb. dbs
o-a benchs on step 7r x 30 lb. dbs
o-a extensions on step 7r x 30 lb. dbs
5 minutes cardio cool-down

That workout didn't burn me out like the one on Monday did. So that is good. I only got the two workouts in this week, but I'm okay with that. They were rough workouts. And I completed them.

Next week I want to work out 4 days of the week, twice a day each workout day. They'll be nice, short sessions (30 minutes or so.) It will probably be more higher rep/lower weight stuff. I haven't been very hungry lately, and I don't feel like I'm eating enough to support very heavy lifting. If I do heavier stuff, I will make it towards the end of the week. My appetite will probably increase by then.

I have been getting in steady workouts for the last few weeks, and this is a very good thing.

I want to record this here because by the time I go to design my program for next week I will most likely have forgotten it.

It's from Skwigg's site, and she calls it the "Burn Out Circuit": http://skwigg.com/id14.html. I will be using different exercises, but I think the theory could work really well for me.

Basically, you do 1 set very heavy with limited reps (I'll do 80-90% of my RPM), and then you do another set directly afterwards that is lighter (I'll use 50% RPM) with more reps. In between the different exercises, you do a few minutes of high-intensity cardio.

This sounds like fun (yes, my idea of fun is twisted) and a change of pace. We'll see how it goes.

I devised next week's workout plan, and it is going to be interesting. I'm working in the idea of the burn-out circuit. It's including a lot more cardio intervals than I am used to. And it will only be once a day, 4 days. That is more than enough. I'm excited to try my first one out tomorrow!

Monday, 09/17/07 PM reps/wt.

back, squats, biceps:

cardio warm-up 12 minutes
DL 5r x200 lb. bb
DL 10r x 130 lb. bb
cardio 2 minutes
goblet squats 7r x 50 lb. db
goblet squats 15r x 25 lb. db
cardio 2 minutes
concentration curls 7r x 25 lb. db
concentration curls 15r x 15 lb. db
cardio 2 minutes
DL 5r x200 lb. bb
DL 10r x 130 lb. bb
cardio 2 minutes
goblet squats 7r x 50 lb. db
goblet squats 15r x 25 lb. db
cardio 2 minutes
concentration curls 7r x 25 lb. db
concentration curls 15r x 15 lb. db
cardio 2 minutes
DL 5r x200 lb. bb
DL 10r x 130 lb. bb
cardio 2 minutes
goblet squats 7r x 50 lb. db
goblet squats 15r x 25 lb. db
cardio 2 minutes
concentration curls 7r x 25 lb. db
concentration curls 15r x 15 lb. db
cardio 2 minutes
cardio cool-down 10 minutes

I feel very good for getting this workout done. Now that I am lighter (188.5 lbs. today), I was scared I couldn't lift as heavy. The 200 lb. deadlifts were rough, but nothing I couldn't do. So it was a nice little boost to be able to complete all of the lifts. And all this with low calories and low carbs! I also did 40 minutes of cardio altogether, which is more than I usually do in a day. So I feel good.

Wednesday, 09/19/07 AM reps/wt.

shoulders, push-ups, abs, calves:

cardio warm-up 12 minutes
front raises 7r x 25 lb dbs
front raises 15r x 15 lb. dbs
cardio 2 minutes
weighted calf lifts 7r x 100 lb. bb
explosive calf jumps 15r
cardio 2 minutes
T-push-ups 7r
push-ups 15r
cardio 2 minutes
V-ups 7r
reverse crunches 15r
cardio 2 minutes
front raises 7r x 25 lb dbs
front raises 15r x 15 lb. dbs
cardio 2 minutes
weighted calf lifts 7r x 100 lb. bb
explosive calf jumps 15r
cardio 2 minutes
T-push-ups 7r
push-ups 15r
cardio 2 minutes
V-ups 7r
reverse crunches 15r
cardio 2 minutes
front raises 7r x 25 lb dbs
front raises 15r x 15 lb. dbs
cardio 2 minutes
weighted calf lifts 7r x 100 lb. bb
explosive calf jumps 15r
cardio 2 minutes
T-push-ups 7r
push-ups 15r
cardio 2 minutes
V-ups 7r
reverse crunches 15r
cardio 2 minutes
cardio cool-down 14 minutes

This was another long one. 50 minutes of cardio! And I'm still so sore from Monday... but yet again, I got it done.

I feel like the cardio is helping my general endurance, which is good. It is also a nice change, instead of going right from exercise to exercise.

Great workout routine! I was sitting here reading it going "Aint no way this is all one workout". No wonder you are making such good progress. Keep it up!

Today before my first meal I took a 40 minute walk. The pace was somewhere between leisurely and brisk. There were some hills. I wasn't going to count this as exercise, but it is physical activity, so here it is.

Friday, 09/21/07 PM reps/wt.

triceps, split squats, butt:

cardio warm-up 12 minutes
tricep kickbacks 7r x 30 lb. dbs
tricep kickbacks 15r x 15 lb. dbs
cardio 2 minutes
ss 7r x 30 lb. dbs
ss 15r x 15 lb. dbs
cardio 2 minutes
tricep extensions 7r x 30 lb. dbs
tricep extensions 15r x 15. lb dbs
cardio 2 minutes
bird-dogs 7r
butt lifts 15r
cardio 2 minutes
tricep kickbacks 7r x 30 lb. dbs
tricep kickbacks 15r x 15 lb. dbs
cardio 2 minutes
ss 7r x 30 lb. dbs
ss 15r x 15 lb. dbs
cardio 2 minutes
tricep extensions 7r x 30 lb. dbs
tricep extensions 15r x 15. lb dbs
cardio 2 minutes
bird-dogs 7r
butt lifts 15r
cardio 2 minutes
tricep kickbacks 7r x 30 lb. dbs
tricep kickbacks 15r x 15 lb. dbs
cardio 2 minutes
ss 7r x 30 lb. dbs
ss 15r x 15 lb. dbs
cardio 2 minutes
tricep extensions 7r x 30 lb. dbs
tricep extensions 15r x 15. lb dbs
cardio 2 minutes
bird-dogs 7r
butt lifts 15r
cardio 2 minutes
cardio cool-down 14 minutes