This workout wasn't nearly as exhasting as the other ones this week. There's probably a couple of reasons for this. First, these are easier exercises for me. Also, I have been eating more these last few days (still LC though.) As a result, I moved through the exercises faster, which kept my heartrate up.

The extra cardio is interesting, and a nice change of pace.

Saturday, 09/22/07 PM reps/wt.

lunges, chest, Overhead Lifts, wall-squat:

cardio warm-up 12 minutes
o-a flys on step 7r x 30 lb. dbs
flys on step 15r x 15 lb. dbs
cardio 2 minutes
weighted lunges 7r x 30 lb. dbs
back lunges 15r
cardio 2 minutes
weighted ws 1 minute x 15 lb. dbs
ws 2 minutes
cardio 2 minutes
clean and press 5r x 90 lb. bb
snatch 10r x 50 lb. bb
cardio 2 minutes
o-a flys on step 7r x 30 lb. dbs
flys on step 15r x 15 lb. dbs
cardio 2 minutes
weighted lunges 7r x 30 lb. dbs
back lunges 15r
cardio 2 minutes
weighted ws 1 minute x 15 lb. dbs
ws 2 minutes
cardio 2 minutes
clean and press 5r x 90 lb. bb
snatch 10r x 50 lb. bb
cardio 2 minutes
o-a flys on step 7r x 30 lb. dbs
flys on step 15r x 15 lb. dbs
cardio 2 minutes
weighted lunges 7r x 30 lb. dbs
back lunges 15r
cardio 2 minutes
weighted ws 1 minute x 15 lb. dbs
ws 2 minutes
cardio 2 minutes
clean and press 5r x 90 lb. bb
snatch 10r x 50 lb. bb
cardio 2 minutes
cardio cool-down 14 minutes

I don't know which workout was harder, this one or the deadlift one on Monday. I sure do love my complex lifts though.

What I usually refer to "overhead lifts" are actual lifts: the clean and press, and the snatch. I watched little videos from this site: http://www.bodybuilding.com/fun/exercises.htm and I'm actually doing them properly! I had to laugh at the fact that the exercise is called the "snatch." I can say, "I did over 30 50 lb. snatches today." Sounds pretty raunchy. And of course I get a kick out of this because, you know, I'm so mature...

And this workout took forever to complete. Over 2 hours. Some of it may have been putzing around on my part, but the other part is there's a lot to be done. But I did it, and I feel good.

Ouch.

I could leave it at that but I will go on.

On one hand, I am very proud of myself for getting all of these in. I'm glad that I tried a new set-up. I'm glad I incorporated more cardio into my routine.

I was also satisfied with the amounts I lifted. I want to try my max lifts sometime soon. I was really pretty shocked that I can still pick up 200 for deadlifts and 90 for clean and presses. And I know I can do heavier than that.

I think that a week like this is great and satisfying, but too much longer than that and I think it will literally burn me out. I think I will do a routine like this maybe every other month or so.

I want to try to get in shorter workouts twice a day. I will cut down on the cardio, or do it separately. But I've been saying this for a while. I'll see how I feel when I go to write up my workouts tomorrow.

I've made my plans for this week coming up. Looks like another "Ouch."

My plans are 2 workouts Monday, 2 workouts Tuesday, 1 session Interval Cardio Wednesday, 2 workouts Thursday, 2 workouts Friday, 1 session Interval Cardio Saturday.

The workouts are medium intensity overall. Each session should last about 1/2 an hour. If anything has to go, it will be the cardio.

I am posting this because I am hoping to keep myself accountable. If my body protests too much, I will take a break. But I'm feeling pretty revved up, and if I want to keep my carb-ups, I need to earn my keep.

I JUST started getting into the complex lifts myself. I dont know why, I just always did power routines and never any of the "Olympic" excercises. I am still trying to get the rythyms and form down, they are much more challenging than I expected.

I find the weights you are doing pretty darn impressive!

Monday, 09/24/07 AM reps/wt.

back, squats, biceps:

5 minute cardio warm-up
drag curls 10r x 15 lb. dbs
weighted squats 10r x 20 lb. dbs
DL on platform 8r x 130 lb bb
overhead squats 10r x 50 lb bb
speed squats 10r
drag curls 10r x 15 lb. dbs
weighted squats 10r x 20 lb. dbs
DL on platform 8r x 130 lb bb
overhead squats 10r x 50 lb bb
speed squats 10r
drag curls 10r x 15 lb. dbs
weighted squats 10r x 20 lb. dbs
DL on platform 8r x 130 lb bb
overhead squats 10r x 50 lb bb
speed squats 10r
5 minute cardio cool-down

This workout was good, and I felt good during and afterwards. It only took about 30-35 minutes. A nice departure from my 2 hour workouts last week! I do have another one coming up. But that's okay. I'm game.

Monday, 09/24/07 PM reps/wt.

shoulders, push-ups, abs, calves:

5 minute cardio warm-up
rocking standing calf raise 10r x 50 lb. bb
frog sit-ups 10r
arnold dumbbell press 10r x 15 lb. dbs
push-ups 10r
janda sit-ups 10r
rocking standing calf raise 10r x 50 lb. bb
frog sit-ups 10r
arnold dumbbell press 10r x 15 lb. dbs
push-ups 10r
janda sit-ups 10r
rocking standing calf raise 10r x 50 lb. bb
frog sit-ups 10r
arnold dumbbell press 10r x 15 lb. dbs
push-ups 10r
janda sit-ups 10r
5 minute cardio cool-down

These shorter workouts feel like a breeze compared to last week. There is something psychologically uplifting about finishing a workout feeling like you could do a little more. Just a guess here: I bet I won't feel that way by the end of the week!

So 2/10 exercise sessions are done for the week. Good stuff!

Tuesday, 09/25/07 AM reps/wt.

triceps, split squats, butt:

5 minute cardio warm-up
ss 10r x 20 lb. dbs
chair dips 10r
JM presses 10r x 15 lb. dbs
leg lifts 10r
pelvic thrusts on step 10r
ss 10r x 20 lb. dbs
chair dips 10r
JM presses 10r x 15 lb. dbs
leg lifts 10r
pelvic thrusts on step 10r
ss 10r x 20 lb. dbs
chair dips 10r
JM presses 10r x 15 lb. dbs
leg lifts 10r
pelvic thrusts on step 10r
5 minute cardio cool-down

The JM presses are like 3 exercises in one. My arms now match my thighs. SORE. And there's more to come tonight...

Wow pretty intense workout schedule ... its motivating to see someone put forth so much effort. Your an inspiration to all of us. Keep up the good work

Tuesday, 09/25/07 PM reps/wt.

lunges, chest, Overhead Lifts, wall-squat:

5 minute cardio warm-up
clean and press 8r x 80 lb. bb
around the worlds 10r x 15 lb. dbs
ws 1 minute x 15 lb. dbs
walking lunges 10r x 15 lb. dbs
side lunges 10r x 15 lb. dbs
clean and press 8r x 80 lb. bb
around the worlds 10r x 15 lb. dbs
ws 1 minute x 15 lb. dbs
walking lunges 10r x 15 lb. dbs
side lunges 10r x 15 lb. dbs
clean and press 8r x 80 lb. bb
around the worlds 10r x 15 lb. dbs
ws 1 minute x 15 lb. dbs
walking lunges 10r x 15 lb. dbs
side lunges 10r x 15 lb. dbs
5 minute cardio cool-down

My shoulders are fried. I'm so glad that the only thing I have scheduled for tomorrow is interval cardio.

"Around the worlds" are a great exercise. They made me use my chest muscles in a way that other exercises don't.

The 80 lb. c&p's were crazy. I want to do a 120 lb. c&p. That is my next goal.

So far, so good.