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  #121   ^
Old Sun, Oct-14-07, 10:57
Anthz's Avatar
Anthz Anthz is offline
Senior Member
Posts: 121
 
Plan: atkins
Stats: 350/260/220 Male 72
BF:50%/22%/18%
Progress: 69%
Location: Fort Pierce FL
Default

Quote:
Originally Posted by Blondie888
I was only planning to do 30 minutes of cardio today, but partway through it I decided to go ahead and do a double session. I was feeling good, the music was good, things were just good.

My back and arms are still sore but the rest time they're going to get should be beneficial.


Awesome ... its amazing how some good music can get you into the groove.
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  #122   ^
Old Sun, Oct-14-07, 18:32
Blondie888's Avatar
Blondie888 Blondie888 is offline
Senior Member
Posts: 2,013
 
Plan: Lower Carb
Stats: 271.7/219.7/219 Female 65.5 inches
BF:
Progress: 99%
Location: Las Vegas, NV
Default 10/14/07 PM Walk

Just a nice, very brisk stroll around the neighborhood for an hour. Up and down plenty of hills, so it was moderately intense.
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  #123   ^
Old Sun, Oct-14-07, 23:47
Blondie888's Avatar
Blondie888 Blondie888 is offline
Senior Member
Posts: 2,013
 
Plan: Lower Carb
Stats: 271.7/219.7/219 Female 65.5 inches
BF:
Progress: 99%
Location: Las Vegas, NV
Default A Summary of this Week's Workouts

Hmmm.

I had to look back to see what I even did. I barely remember working out. And I now see that's because I barely DID. Well, the story's coming together at least.

I'm glad I got something done. My cardio capabilities are really rapidly improving.

Two full-body weights workouts plus 3-4 cardio sessions. Pretty good.
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  #124   ^
Old Sun, Oct-14-07, 23:54
Blondie888's Avatar
Blondie888 Blondie888 is offline
Senior Member
Posts: 2,013
 
Plan: Lower Carb
Stats: 271.7/219.7/219 Female 65.5 inches
BF:
Progress: 99%
Location: Las Vegas, NV
Smile The Plan for This Week

Okay, I made my schedule for the coming week.

It's pretty different than most of the stuff I've tried in the past.

My shoulders are still not better. They're not injured, but I feel like they're at the brink. One poorly done deadlift or O-lift and I will be out of commission for a long time. And I don't want that.

I have 4 half-hour cardio sessions planned. For my weights, I have 2 workouts dedicated to squats, 2 workouts dedicated to lunges, and 2 workouts dedicated to abs. And that's it.

The squats and lunges will be weighted, but nothing too heavy and no overhead lifting. This'll give me a chance to work on my form as well. The ab days are not too intensive, and should be relatively quick workouts. They're scheduled on the off-cardio days, so it'll sort of be like a break.

We'll see how it goes.
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  #125   ^
Old Mon, Oct-15-07, 01:34
dane's Avatar
dane dane is offline
muscle bound
Posts: 3,535
 
Plan: Lyle's PSMF
Stats: 226/150/135 Female 5'7.5"
BF:46/20/sliced
Progress: 84%
Location: near Budapest, Hungary
Default

I'm glad to hear you had some rest periods in your lifting sessions.

As for your new plan, is that 4 leg workouts total? 2 squat days and 2 lunge days? Plus 4 cardio sessions? Are the cardio sessions on the same days as your leg w/o's?

It's a heavy workload, might be better to have cardio on same days so you have a few days for complete rest/recovery.
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  #126   ^
Old Mon, Oct-15-07, 20:21
Blondie888's Avatar
Blondie888 Blondie888 is offline
Senior Member
Posts: 2,013
 
Plan: Lower Carb
Stats: 271.7/219.7/219 Female 65.5 inches
BF:
Progress: 99%
Location: Las Vegas, NV
Default Monday, 10/15/07 PM Workout

Monday, 10/15/07 PM reps/wt.

squats

5 minute cardio warm-up
jump squats 10r
goblet squats 10r x 15 lb. db
goblet squats 10r x 30 lb. db
goblet squats 10r x 15 lb. db
goblet squats 10r x 30 lb. db
sumo squats 10r x 30 lb. db
sumo squats 10r x 50 lb. db
sumo squats 10r x 30 lb. db
sumo squats 10r x 50 lb. db
jump squats 10r
5 minute cardio cool-down
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  #127   ^
Old Mon, Oct-15-07, 20:28
Blondie888's Avatar
Blondie888 Blondie888 is offline
Senior Member
Posts: 2,013
 
Plan: Lower Carb
Stats: 271.7/219.7/219 Female 65.5 inches
BF:
Progress: 99%
Location: Las Vegas, NV
Smile Fun.

This was a nice, casual workout.

I'm so tired. Dane, I'd probably take this over to your journal but I doubt I'd format it right, so I'm going to answer here:

Quote:
Originally Posted by dane
It's a heavy workload, might be better to have cardio on same days so you have a few days for complete rest/recovery.


Yes, I scheduled my cardio for the same days as the lunges and squats. I think I read about it either in your journal or on Built's blog, actually. The "off" days have a little non-weighted ab work scheduled, but that's it.

I think that this schedule should be good.
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  #128   ^
Old Tue, Oct-16-07, 08:50
dane's Avatar
dane dane is offline
muscle bound
Posts: 3,535
 
Plan: Lyle's PSMF
Stats: 226/150/135 Female 5'7.5"
BF:46/20/sliced
Progress: 84%
Location: near Budapest, Hungary
Default

Yeah, I think it'll be good, too. At least it'll be a good experiment for you.

You can reply wherever it's easier to keep the convo flow--I read both places.
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  #129   ^
Old Tue, Oct-16-07, 19:37
Blondie888's Avatar
Blondie888 Blondie888 is offline
Senior Member
Posts: 2,013
 
Plan: Lower Carb
Stats: 271.7/219.7/219 Female 65.5 inches
BF:
Progress: 99%
Location: Las Vegas, NV
Default Tuesday, 10/16/07 AM Interval Workout

30 minutes altogether; 4 sprinting intervals; plenty of hills.
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  #130   ^
Old Tue, Oct-16-07, 19:38
Blondie888's Avatar
Blondie888 Blondie888 is offline
Senior Member
Posts: 2,013
 
Plan: Lower Carb
Stats: 271.7/219.7/219 Female 65.5 inches
BF:
Progress: 99%
Location: Las Vegas, NV
Thumbs down Just Wasn't With It

It got done. But it was a sorry excuse for a cardio session. I just wasn't into it. But it got done.

Now, to wash off my make-up and get onto my lunge workout...
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  #131   ^
Old Tue, Oct-16-07, 21:53
Blondie888's Avatar
Blondie888 Blondie888 is offline
Senior Member
Posts: 2,013
 
Plan: Lower Carb
Stats: 271.7/219.7/219 Female 65.5 inches
BF:
Progress: 99%
Location: Las Vegas, NV
Default Tuesday, 10/16/07 PM Workout

Tuesday, 10/16/07 PM reps/wt.

lunges

5 minute cardio warm-up
jump lunges 10r
front lunges 10r x 15 lb. dbs
front lunges 10r x 30 lb. dbs
front lunges 10r x 15 lb. dbs
front lunges 10r x 30 lb. dbs
back lunges 10r x 15 lb. dbs
back lunges 10r x 30 lb. dbs
back lunges 10r x 15 lb. dbs
back lunges 10r x 30 lb. dbs
jump lunges 10r
5 minute cardio cool-down
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  #132   ^
Old Tue, Oct-16-07, 21:56
Blondie888's Avatar
Blondie888 Blondie888 is offline
Senior Member
Posts: 2,013
 
Plan: Lower Carb
Stats: 271.7/219.7/219 Female 65.5 inches
BF:
Progress: 99%
Location: Las Vegas, NV
Smile Energized

I felt good during and after this workout.

I did forget that doing 100 lunges is actually doing 200 lunges, since each leg is done separately. I was very aware of this about halfway through this workout.

Tomorrow I have no planned cardio and a short abs routine. Sounds good...
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  #133   ^
Old Wed, Oct-17-07, 19:25
Blondie888's Avatar
Blondie888 Blondie888 is offline
Senior Member
Posts: 2,013
 
Plan: Lower Carb
Stats: 271.7/219.7/219 Female 65.5 inches
BF:
Progress: 99%
Location: Las Vegas, NV
Default Wednesday, 10/17/07 PM Workout

Wednesday, 10/17/07 AM reps/wt.

abs

5 minute cardio warm-up
V-ups 10r
reverse crunches 10r
frog sit-ups 10r
alternate heel-touchers 10r
V-ups 10r
reverse crunches 10r
frog sit-ups 10r
alternate heel-touchers 10r
V-ups 10r
reverse crunches 10r
frog sit-ups 10r
alternate heel-touchers 10r
5 minute cardio cool-down
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  #134   ^
Old Wed, Oct-17-07, 19:30
Blondie888's Avatar
Blondie888 Blondie888 is offline
Senior Member
Posts: 2,013
 
Plan: Lower Carb
Stats: 271.7/219.7/219 Female 65.5 inches
BF:
Progress: 99%
Location: Las Vegas, NV
Default Easy

This was really, really easy though it was enough to get my heartrate up. I think my abs will be sore tomorrow.
It was a nice compromise between a rest day and a workout day.
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  #135   ^
Old Thu, Oct-18-07, 05:08
dane's Avatar
dane dane is offline
muscle bound
Posts: 3,535
 
Plan: Lyle's PSMF
Stats: 226/150/135 Female 5'7.5"
BF:46/20/sliced
Progress: 84%
Location: near Budapest, Hungary
Default

How are your legs after 200 lunges? Can you walk?
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