Time off seems to have helped the knee but not TOM (still waiting on it!)

Today was:

9:00 am. 35 mins mod/high intensity cardio followed by shoulders and Abs

Shoulders
Military press (dumb bell), 6 sets, 12 reps to reach failure
12x20 lbs
12x20 lbs
12x30 lbs
12x30 lbs
12x46 lbs
10x46 lbs (ouch) failure at 10 reps

Seated lateral raises right after a la BFL
10x20 lbs - rest of 1 minute
6x20 lbs - failure again

Abs: 10 minutes of intense painful leg lifts, floor crunches, side crunches and hip raises.

Some stretching, waited to eat to get benefit of cardio.

Planning chest and biceps tomorrow

Nat

How to be bored yet depleted during/after a workout... GVT!

Today:
5:50 am. 35 mins cardio / mod to higher intensity
5:45 pm. 20 mins cardio - higher intensity followed by back and biceps done a la German Volume Training ( )

Back:
Wide grip lat pulldowns, 10 sets of 10 reps at 60 lbs.
wide grip barbell bentover rows, 10 sets of 10 reps at 45 lbs

Biceps:
Incline dumbbell curls (not alternating), 10 sets of 10 reps (cheated on rep 9/10 of the last 4 sets.... ouch) at 15 lbs

I'm pretty sure I miscounted and did 11 sets of lat pulldowns - by the time the biceps came around I was tired, hurting and bored already!!!!!

Going to try this for chest / tris in a few days but I am not doing pushups!!!

Nat

Hi wonderwoman , you must be pooped after all that! When is your vacation? I know it's soon...

If you aren't feeling any soreness on the day following your workout, it could be that you need to add some weight. Do you workout at home? Do you have any dumbbells? Try squatting with a couple of dumbells. I'm not expert for sure, but I know when my workout gets to where it's pretty easy to do - it's time to add weight.

Lynne

Actually Lynne, it's pretty interesting - resent information is pointing to the fact that perceived soreness and how hard you worked out have very little do with each other. It's basically all in your head. There are people who are ripped and shredded who are never sore, but obviously what they're doing is working, or they wouldnt be ripped n shredded

I find when I increase my carbs I feel the workout more, due simply to increased glycogen stores and lactic acid build up. I did the bulk of my lifting very LC and didn't always feel sore - yet I know the lifting worked, I have the muskles as evidence!

Yes, I do workout at home, and I do have dumbbells and an olympic barbell. I currently squat around 130 lbs w/o a spotter, and I'm aiming for 150 by the end of March.

Thanks for the input
Nat

DL, Mehico is 6 sleeps away, but who's counting, right?

N

Hi Nat!

Have a wonderful trip!


I will finish BFL CH 1 on 2/2. I am trying to plan out Ch2...I will have a 2.5 week gap between ending CH 1 & going to Hawaii so I wanted to run some new exercises. Therein lies the problem.

Can you suggest a book or Web site (s) for me to look at? I have searched on my own but want to do things right.

Can CH #2 be the same as CH #1? Should I go by the book like I did for CH #1? Won't my muscles get too used to the same exercises?

My head is spinning.

Thanks in advance!
Leslie

P.S...Viva Mexico!

Les, coming by to get you in your gym log!

N

Thank you so much!
I am going to go to both of those places you mentioned & plan for CH 2.

I am considering adding some extra ab & lower body work-outs as well (on my cardio days)...Change is good.

Have a great time in Mexico!

Leslie

More GVT, more pain! (not boring this time though - must be 'cause I did chest and tris and I could watch the TV and not just listen to it )

5:45 am. 45 mins cardio - moderate intensity while watching Celebrity Mole (it's not Corben!)

5:45 pm. 10 mins warm up cardio, then chest and triceps:

chest
Incline dumbbell presses, 10 sets of 10 reps w/ 2x23lbs
incline flyes, 10 sets of 10 reps w/ 2x13 lbs

triceps
tricep pushdowns, 10 sets of 10 reps w/ 30 lbs
tricep kickback,2 sets of 12 reps w/ 10 lbs (just cause I love these so much and I wanted to finish off all 3 heads of the tris - obsessive masochism at work!)

Big time stretching of chest and tris, followed by mega dose of glutamine (15g), whey (32g), dextrose (50g) and vit C and magnesium.

Nat

Espere sus vacaciones es increíblemente fantástico. Su faltado aquí en los foros. Su una gran inspiración y le agradece por toda la gran información que usted reparte hacia fuera.

Hey Nat ...

Seems you are on vacation now ... Just wanted to stop by and check out what you are up to ...

Looks like you have found what works best for you. Lookin' good.

Hey there Chris! I understood most of that, whaddayah know! I had a fantastic holiday - trip report and pictures are in my journal Dreaming about going back next year.

I hear you're having lunch with DL this weekend! Have a cervesa for me, please

Dan, yep, I seem to be headed on the right track, last week not withstanding. At least my body no longer thinks it's dieting anymore!

Today and tomorrow are my last 'days off' - I'm starting up a new program on Sunday, a 13 week fat burning plan with an accompanying lifting regime. Details to follow this weekend. Going to weigh in (now that the six mexican pounds are gone!) and measure tomorrow. I'm itching to get back to the routine!

More in the coming days.
Nat

Thus begins Nat's First Official Cut - I know you're supposed to 'bulk' before you can 'cut', but technically I did kinda 'bulk' for a few weeks, although most of it was 'bloat' Here are the gory details of the fist workout:

Workout #1 – Back/Chest/Shoulders/Traps
Back & Chest

Superset #1 – 3 sets, 12,10,12 reps
Decline BB Pres w/
Med Wide Grip Pulldown
Follow final set w/ SC for 30 secs - drop weight 20%

Superset #2 – 3 sets, 12,10,8 reps
Incline BB Press
Close grip pulldown (rev grip) for 1.5 reps
Follow final set w/ SC for 30 secs - drop weight 20%

Superset #3 – 3 sets, 10, 8, 6 (press) & 15,12,15 (BOR)
Flat DB Press (1.5 reps)
Bent over row (rev underhand grip)
Hold BOR for 1 sec each

Superset #4 – 3 sets, 12, 10, 12
Non-peak flyes
Bent arm EZ pull overs
After: flex chest/back for 60 secs each

Shoulders :

Side Lats, 1 set of 12 reps then
SC (strip down 20%) hold 30 secs. No weight hold 30 secs

Front Lats (palm facing), 1 set of 12 reps then
SC (strip down 20%) hold 30 secs. No weight hold 30 secs

Seated Rear Flyes, 1 set of 12 reps
SC (strip down 20%) hold 30 secs. No weight hold 30 secs

Traps :
Shrugs, 3 sets of 15, 20, 25 reps
Then you go limp

The plan is from ABC - 13 Weeks to Hardcore Fat Burning, the workout. I am also using the 'diet' portion w/ a few modifications (it's 100% fructose free, but I aint giving up my apple or the odd strawberry) - aiming for 50/30/20 ratios.

Cannot wait until May!
Nat

Hey T!
I love the new avatar...taken on vacation?? Oooooo...I am going to be watching your cutting progress!! I say bloat counts as bulk!! lol

Workouts look good! Love those supersets!
L