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Thread: en bon point

  1. #281

    en bon point

    Friday, September 19, 2011
    NROL4W Stage 7: Workout 4


    barbell squat
    65 x 6, 65 x 8

    giant superset:
    db squat, heels on plates

    20s x15, 20s x15, 20s x15, 20s x15

    db shoulder press
    20s x15, 20s x15, 20s x13, 20s x9/15s x 6

    step-ups
    15s x15, 15s x15, 15s x15, 15s x15

    underhand-grip lat pull
    78 x15, 78 x15, 78 x15, 78 x15

    ----------------
    i dropped weight on the squats because my back is still sore but i wanted to get my workout in so i can finish this damn stage. I HATE YOU STAGE 7.

    i will admit that a BIG part of hating this is my fault for sticking to my diet plan. this stage is just not fun or productive when you are averaging 1300 cals/day for a week (maintenance for me is about 2000/2300).

    the moral of the story: kids, don't try this at home.

  2. #282

    en bon point

    Good job getting through the workout! I am sure it will feel awesome to say buh buy to stage 7. :tongue

  3. #283

    en bon point

    Quote Originally Posted by "cprunner":1qtoxjt6
    i will admit that a BIG part of hating this is my fault for sticking to my diet plan. this stage is just not fun or productive when you are averaging 1300 cals/day for a week (maintenance for me is about 2000/2300).

    the moral of the story: kids, don't try this at home.
    I am in awe that you are even at the gym after cutting that much. Let alone with such awesome numbers.

  4. #284

    en bon point

    Quote Originally Posted by "cprunner":2b9gx0co
    that's so interesting! thanks for weighing in. i had been thinking of it from a different angle - that removing carbs removed the blood sugar swings. but i didn't consider that perhaps it's what was added, not removed. i did a little bit of googling, but all i can find is information stating that high-fat diets worsen mood. interesting.
    It might be a combination of both? Definitely, the blood sugar swings are good to get rid off. For the fat, I seem to have seen studies with completely different results on high-fat diets. I would say that it depends on the type of fat you eat.

    And it's worth remembering that most hormones are made from fat. What I mean is that most people when they get upset, tend to have cravings for high-fat diets. So if you're getting too little of the good fat, it would make sense for the body to worsen your mood, and by that way trying to signal you should eat more fat. Does that make any sense at all? It does in my head, at least

    And sorry for starting an old topic again.

  5. #285

    en bon point

    Quote Originally Posted by "eternal_beginner":1trmxn1d
    Good job getting through the workout! I am sure it will feel awesome to say buh buy to stage 7. :tongue
    thanks! two more to go, two more to go...


    Quote Originally Posted by "CathyS":1trmxn1d
    I am in awe that you are even at the gym after cutting that much. Let alone with such awesome numbers.
    thanks! to be honest, i'm pretty amazed myself. it's amazing what your body can do when you force it to :tongue

  6. #286

    en bon point

    weekend report:

    saturday:
    bought BodyMediaFit since 1) i could not resist the deal Jane posted (thanks again Jane!) and 2) i'm seriously a gadget whore. the company is in Pittsburgh, so i have my fingers crossed i'll get it by mid-week!

    walked six miles. the fall weather here is PERFECT for long walks. i actually ate a bit above maintenance yesterday for a workout day (about 2400), to recover from the week a bit and get ready for another week of low numbers. i needed some more calories mentally, but also i was feeling like a bottomless pit. and man, did i sleep well last night with more food...

    sunday:
    today i have done about another 6 miles so far (leaving in a bit to do another two or so as i'm meeting a friend for a movie). i'm cutting back on calories quite a bit today to compensate for eating a bit more yesterday. not sure that's the smartest strategy since i plan to fast tomorrow until my workout, but we'll see how it goes. my favorite experimental subject is myself :tongue

    tomorrow starts it again... i'm going to do another restrictive week, and then see where i am at the end.

    hope everyone is having a great weekend.

  7. #287

    en bon point

    Quote Originally Posted by "kuben":35yo7h1t
    It might be a combination of both? Definitely, the blood sugar swings are good to get rid off. For the fat, I seem to have seen studies with completely different results on high-fat diets. I would say that it depends on the type of fat you eat.

    And it's worth remembering that most hormones are made from fat. What I mean is that most people when they get upset, tend to have cravings for high-fat diets. So if you're getting too little of the good fat, it would make sense for the body to worsen your mood, and by that way trying to signal you should eat more fat. Does that make any sense at all? It does in my head, at least

    And sorry for starting an old topic again.
    no, thanks for weighing in! i was actually hoping i would get more feedback on this because i'm really curious if others have had similar experiences.

    thanks for reminding me about the hormones, too... had totally forgotten about that (biochem classes were a loooong time ago). i do crave fats when i don't get enough, and that was absolutely a problem when i was on a low-fat diet.

    it's interesting you say that though because i think more people crave carbs when upset, and that's a serotonin effect, as far as i know.

  8. #288

    en bon point

    Quote Originally Posted by "cprunner":2dsz74j6
    it's interesting you say that though because i think more people crave carbs when upset, and that's a serotonin effect, as far as i know.
    I guess it might depend on whether the cravings are physiologically based (ie lack of essential nutrients) or comfort-cravings (ie feeling blue). For the first category, these must be individual and depend on what you starve your body for. But many of the things with carbs which we crave also have a high fat content, I guess. Chocolate, ice cream, junk food, etc. Personally, most of my (emotional?) cravings are for chocolate for example, and not any other kind of candy. I looove liquorice (I'm danish), and I haven't had any since I moved to the US, but still, I don't crave it. It's merely sugar, which I get from (many) other sources :tongue

    My point was merely that if you don't get enough of something that's completely essential I'm sure the body will find a way to tell you. Whether people then listen to their body is a completely different matter..

  9. #289

    en bon point

    Quote Originally Posted by "cprunner":wzihrwv9
    weekend report:

    saturday:
    bought BodyMediaFit since 1) i could not resist the deal Jane posted (thanks again Jane!) and 2) i'm seriously a gadget whore. the company is in Pittsburgh, so i have my fingers crossed i'll get it by mid-week!

    walked six miles. the fall weather here is PERFECT for long walks. i actually ate a bit above maintenance yesterday for a workout day (about 2400), to recover from the week a bit and get ready for another week of low numbers. i needed some more calories mentally, but also i was feeling like a bottomless pit. and man, did i sleep well last night with more food...

    sunday:
    today i have done about another 6 miles so far (leaving in a bit to do another two or so as i'm meeting a friend for a movie). i'm cutting back on calories quite a bit today to compensate for eating a bit more yesterday. not sure that's the smartest strategy since i plan to fast tomorrow until my workout, but we'll see how it goes. my favorite experimental subject is myself :tongue

    tomorrow starts it again... i'm going to do another restrictive week, and then see where i am at the end.

    hope everyone is having a great weekend.
    Bodymediafit sounds interesting, so it'll be cool to hear how that works. I really enjoy walking too.

  10. #290

    en bon point

    Quote Originally Posted by "kuben":1s56p66o
    I guess it might depend on whether the cravings are physiologically based (ie lack of essential nutrients) or comfort-cravings (ie feeling blue). For the first category, these must be individual and depend on what you starve your body for. But many of the things with carbs which we crave also have a high fat content, I guess. Chocolate, ice cream, junk food, etc. Personally, most of my (emotional?) cravings are for chocolate for example, and not any other kind of candy. I looove liquorice (I'm danish), and I haven't had any since I moved to the US, but still, I don't crave it. It's merely sugar, which I get from (many) other sources :tongue

    My point was merely that if you don't get enough of something that's completely essential I'm sure the body will find a way to tell you. Whether people then listen to their body is a completely different matter..
    that's a good point too - about cravings having different roots.

    i LOVE licorice too - and only the black kind! i don't understand how so many people don't like it! but you're right, i don't crave it.

  11. #291

    en bon point

    upcoming plans:
    after Wednesday, i'll be done with Stage 7/NROL4W! i'm debating whether to take a break on Friday before starting Power Training. it probably makes sense, because i plan to go straight through PT, especially since the 12 weeks of that serendipitously finish the week before a week of holiday break/no gym access. (love when things work out so well!) so perhaps Friday off is a good idea. i HATE taking breaks though.

    in any event, next week i'm starting Coach Dos' Power Training, and i'm really excited about it. i'm doing the 12 week Total Fitness program in a four day push/pull split, on M/T/Th/Fri. i've never had a four day lifting week, so it will be interesting to see how my body responds to the increased frequency/volume.

    here are the planned workouts:

    A1 Push
    one-arm db snatch
    front squat
    db incline bench
    push press
    cable rotation
    three point plank

    B1 Pull
    clean pull
    good mornings
    standing cable row to neck
    single arm lat pulldown
    cable rotating crunch
    plank walkup

    A2 Push

    hang jump shrug
    reverse lunge
    bench press
    db alternating press
    woodchop
    dynamic plank

    B2 Pull
    squat jump
    single leg RDL
    one-arm standing cable row
    chinup/pullup
    windshield wiper
    core row

    ------------------------------
    i tried to have a good mix of exercises i was familiar with and ones that are completely new to challenge both body and mind. hopefully i've also got all my planes of motion covered, and some of my own physical weaknesses.

    if you stop by and see this, feel free to critique, too! this is my first time doing my own real programming, and i can't help but worry that i'm overworking one body part, etc, etc.

  12. #292

    en bon point

    If you're using one of the Power Training templates you should be fine.

  13. #293

    en bon point

    Monday, September 19, 2011
    NROL4W Stage 7: Workout 5


    little superset:
    incline barbell bench press
    60 x 6, 60 x 6

    cable seated row
    150 x 8, 150 x 8

    giant superset:
    static lunge, rear foot elevated
    25s x 15, 25s x 15, 25s x 15, 25s x 15

    pushups with feet on riser
    15, 15, 15, 15

    romanian deadlift - dbs again
    30s x15, 30s x15, 30s x15, 30s x15

    db bent-over row
    25s x 15, 25s x 15, 25s x 15, 25s x 15

    ----------------------------------------------

    i actually dropped the weight from last time on the RDL and DB bent-over row since i wasn't feeling super strong today. that kind of sucks - but at least my form was much better than if i'd gone with the higher weights.

    five down, one to go.

  14. #294

    en bon point

    Quote Originally Posted by "stingo":1kblwtbq
    If you're using one of the Power Training templates you should be fine.
    thanks stingo. i like to think it's idiot proof, but you never know...

  15. #295

    en bon point

    last week, by the numbers:

    1,356.0 = average calories per day
    3 = number of stage 7 workouts
    25.2 = additional miles walked that were tracked (does not include about 20-30 min /weekday of walking commute)
    3 = number of nights of good sleep

    i'm even shocked looking at the totals. hadn't realized i'd walked that much. i am now patiently awaiting a very nice whoosh.

  16. #296

    en bon point

    I have the Power Training book, but have never worked out from it. If/when I forego my trainer's services, I will seriously look into using it.

  17. #297

    en bon point

    Quote Originally Posted by "cprunner":2pvas3u5
    last week, by the numbers:

    1,356.0 = average calories per day
    3 = number of stage 7 workouts
    25.2 = additional miles walked that were tracked (does not include about 20-30 min /weekday of walking commute)
    3 = number of nights of good sleep

    i'm even shocked looking at the totals. hadn't realized i'd walked that much. i am now patiently awaiting a very nice whoosh.
    Excellent work, throw in those commute distances and you did a marathon last week! :tongue Hope the sleep gets better, if you aren't taking Magnesium it's worth trying as it helps you feel more relaxed and get a better night's sleep. I haven't needed it lately but when I do I take Chelated Magnesium.

  18. #298

    en bon point

    Hey CP! For PT, I finally decided on Full-Body Workout for Strength Training with a 3 day split. I'm going to try it. There's so much prep stuff to do before actually working out (warm-up, mobility sequence, barbell complex), I know I'll be in the gym for well-over an hour so if I can't stand it, I will switch to Push-Pull for Strength Training. Are you working on Total Body Fitness, Hypertrophy or Strength Training?

    I'm going to make photocopies of the book either today or tomorrow and sit down and plug the exercises into the workout cards. Are you going to stick with the specific exercises you list for each workout throughout the entire first three weeks? In other words, are you just going to do A1, B1, A2, B2 three times? Or are you going to play around with different exercises each week? I thought I might do that because I'm familiar with that style from NROL4W and I wouldn't have to study up and learn so many different new lifts. What do you think?

    I'm starting this coming Monday and I'm getting really excited!

  19. #299

    en bon point

    Quote Originally Posted by "stingo":2an2ehcw
    I have the Power Training book, but have never worked out from it. If/when I forego my trainer's services, I will seriously look into using it.
    definitely do! you've been doing this long enough that i'm sure you'd have no problem putting together a great workout!


    Quote Originally Posted by "eternal_beginner":2an2ehcw
    Excellent work, throw in those commute distances and you did a marathon last week! :tongue Hope the sleep gets better, if you aren't taking Magnesium it's worth trying as it helps you feel more relaxed and get a better night's sleep. I haven't needed it lately but when I do I take Chelated Magnesium.
    i've never heard of this, but will definitely look into it! thanks! i'm generally a great sleeper... it's just the deficits that are causing it. luckily i am in possession of an ambien prescription. so that's saved me a few times when the sleepless nights were starting to rack up. but magnesium is probably easier/safer to use on a regular basis.

  20. #300

    en bon point

    Quote Originally Posted by "rootzdawta":2fim3g05
    Hey CP! For PT, I finally decided on Full-Body Workout for Strength Training with a 3 day split. I'm going to try it. There's so much prep stuff to do before actually working out (warm-up, mobility sequence, barbell complex), I know I'll be in the gym for well-over an hour so if I can't stand it, I will switch to Push-Pull for Strength Training. Are you working on Total Body Fitness, Hypertrophy or Strength Training?

    I'm going to make photocopies of the book either today or tomorrow and sit down and plug the exercises into the workout cards. Are you going to stick with the specific exercises you list for each workout throughout the entire first three weeks? In other words, are you just going to do A1, B1, A2, B2 three times? Or are you going to play around with different exercises each week? I thought I might do that because I'm familiar with that style from NROL4W and I wouldn't have to study up and learn so many different new lifts. What do you think?

    I'm starting this coming Monday and I'm getting really excited!
    i know! there's way too much to do before getting started on the weights! but i guess Dos knows best. i'm doing the Total Fitness one, since he suggests you start there.

    my plan is to stick with the exercises that i laid out for the entire first three weeks, and then change it up in three week-blocks. that's for a few reasons: 1) i think you can better see strength progression when you stick with something for a while, and 2) it's just easier than picking out new stuff all the time!

    that being said, if something isn't working for me for some reason, i will be open to swapping it out. there's so many choices that there's no reason to do something that hurts/you can't get the form right/etc.

    funny you xerox as well - that's on my to-do list for this week! gotta make sure i've got the instructions with me - especially for some of the explosive ones

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