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Thread: en bon point

  1. #581

    en bon point

    Quote Originally Posted by "NYC_Native":2janmz2d
    I'm sorry if I missed this (you may have mentioned it in your log earlier), but did your injury spur you to do NROL? As much as injuries suck, I'm glad that you found weights.

    The first time I do anything after a hiatus, it also feels pretty bad. :tongue But it gets better. I think doing a few sprints here & there will be great for your conditioning.
    actually, i didn't mention it - and i did a terrible introduction in my log, so there's no "about me" section . but you're sort of right. i have lifted weights for probably 15 years on and off, but my routines were always bro-tastic body-part splits and 99% upper body. i really loved lifting, but for some reason never looked into how to do it right! i was getting bored, and somehow stumbled onto NROL4W at the same time i was taking a break from running, and the rest is history. i'll never do another bicep curl again.

    in my experience, the first three runs after hiatus are the worst, but then everything seems to click. and i agree on the sprints, even though i hate them with a fiery passion.

  2. #582

    en bon point

    Here's my thought on Power Training -- I think that for only 3 weeks you can do whatever variation you want (ie: skip the unilateral and do both squats and DLs).

    OR, you could focus on some unilateral squat work for three weeks in order to hopefully come back stronger than ever with them, and do DLs this cycle...

  3. #583

    en bon point

    Quote Originally Posted by "cprunner":3ovleu5m
    Coach Dos' philosophy is that both squats and DLs fit into the same category, so i have to choose one or the other.

    ...

    the other option would be to skip the single-leg exercises this round and do BOTH squats and DLs, which probably wouldn't hurt for only three weeks. right???
    If you do decide to go off the template a little bit and include both squats and deadlifts in the same phase, one effect will probably be greater demand for recovery. Doesn't mean you can't or shouldn't do it, just something to keep in mind if you go in that direction.

  4. #584

    en bon point

    November 7, 2011
    Power Training: Total Fitness
    Push/Pull, Weeks 7-9
    Workout A1: Push (1 of 3)


    single leg glute bridges - 3 x 10

    one-arm db snatch
    30 x3, 30 x3, 30 x3, 30 x3

    deadlift
    115 x8, 115 x8, 115 x8, 115 x8

    incline bench press
    65 x8, 65 x7, 65 x6, 65 x5

    push press
    55 x 8, 55 x 8, 55 x 8, 55 x 8

    cable rotating extension
    25 x10, 20 x10, 20 x10, 20 x10

    three-point plank
    60sec, 60sec, 60sec, 60sec

    extras:
    farmer's walk 3x length of gym - 3x45s
    waiter carry 3x length of gym - 3x25, 3x25, 3x30

    +4.6 mi walk home for extra credit.

    i am very tired.

  5. #585

    en bon point

    Quote Originally Posted by "Bytsi":31id1mxl
    Here's my thought on Power Training -- I think that for only 3 weeks you can do whatever variation you want (ie: skip the unilateral and do both squats and DLs).

    OR, you could focus on some unilateral squat work for three weeks in order to hopefully come back stronger than ever with them, and do DLs this cycle...
    Quote Originally Posted by "madetoforget":31id1mxl
    If you do decide to go off the template a little bit and include both squats and deadlifts in the same phase, one effect will probably be greater demand for recovery. Doesn't mean you can't or shouldn't do it, just something to keep in mind if you go in that direction.
    thanks for the input, both of you - very much appreciated. i hadn't considered recovery time, which will not be plentiful these next two weeks since i have to do four days in a row both weeks. i think i'm going to take Bytsi's suggestion and find a single-leg squat variation... and then i'll just write squats back in for the next round.

  6. #586

    en bon point

    Love your DL smiley!

  7. #587

  8. #588

    en bon point

    November 8, 2011
    Power Training: Total Fitness
    Push/Pull, Weeks 7-9
    Workout B1: Pull (1 of 3)


    barbell glute bridges - 95 x 3 x 10

    clean pull
    95 x 8, 95 x 8, 95 x 8, 95 x 8

    single-leg supine hip extension
    BW x 8, BW x 8, BW x 8, BW x 8

    standing cable row to ribcage
    80 x 8, 80 x 8, 90 x 8, 90 x 8

    single-arm lat pulldown
    40 x 8, 40 x 8, 40 x 8, 40 x 8

    cable woodchop
    60 x10, 60 x10, 60 x10, 60 x10

    side plank
    45sec, 45sec, 45sec, 45sec

    +15 min recumbent bike for extra credit.

    i think the deficit has finally caught up with me... this workout felt incredibly hard.

  9. #589
    BLZ
    Guest

    en bon point

    i REALLY want to try the big wheels, and i put deadlifts into my next 3-week block of Power Training (starts today). however, Coach Dos' philosophy is that both squats and DLs fit into the same category, so i have to choose one or the other... and my squats are horrendous, so i should probably stick to those. decisions, decisions.
    DO THE WHEEEEEEEEEEEELS!!!!

  10. #590

    en bon point

    Quote Originally Posted by "BLZ":12km8mtv
    DO THE WHEEEEEEEEEEEELS!!!!
    HA - i will try it soon. i know that one or two at 135 would probably render the rest of my workout useless, so i have to see where i can fit it in!

    question of the day: i'll be doing Sun,Mon,Tues,Wed workouts this upcoming week. i'd like to keep training in the afternoon, but the Wednesday one has to be at about 6am so i can make a flight. that's probably about a 12 hour rest period from the previous workout. is that ok? or is that so bad/pointless that i should just do all of them in the morning?

    other interesting notes: people have been talking to me more than ever in the gym lately. a few days ago a woman finished her elliptical hour and then came up to me and asked what i was writing. i explained the paper workout log. she asked, "how do you know what exercises to do?" so i told her i was using a plan from a book, and that there are lots of great lifting books even for beginners. she looked at me with an "um, never" expression and said thanks and left. i guess if it's too hard to read the book in the first place, you're never going to do the workouts...

    and, i think i sold a woman in the locker room on Nitrean. ha.

  11. #591

    en bon point

    CONGRATS on the DL PR!!

  12. #592
    BLZ
    Guest

    en bon point

    Quote Originally Posted by "cprunner":ltpcnnq0
    HA - i will try it soon. i know that one or two at 135 would probably render the rest of my workout useless, so i have to see where i can fit it in!
    Now now now, you don't KNOW that. You *think* that, but it's not true!

  13. #593

    en bon point

    Quote Originally Posted by "cprunner":4ldk1xyd
    HA - i will try it soon. i know that one or two at 135 would probably render the rest of my workout useless, so i have to see where i can fit it in!

    question of the day: i'll be doing Sun,Mon,Tues,Wed workouts this upcoming week. i'd like to keep training in the afternoon, but the Wednesday one has to be at about 6am so i can make a flight. that's probably about a 12 hour rest period from the previous workout. is that ok? or is that so bad/pointless that i should just do all of them in the morning?

    other interesting notes: people have been talking to me more than ever in the gym lately. a few days ago a woman finished her elliptical hour and then came up to me and asked what i was writing. i explained the paper workout log. she asked, "how do you know what exercises to do?" so i told her i was using a plan from a book, and that there are lots of great lifting books even for beginners. she looked at me with an "um, never" expression and said thanks and left. i guess if it's too hard to read the book in the first place, you're never going to do the workouts...

    and, i think i sold a woman in the locker room on Nitrean. ha.
    Pick up the 135. I think you'll surprise yourself.

    Too funny about the lady asking you questions. I've often wondered if people wonder what the heck I'm writing.

  14. #594

    en bon point

    People have been coming up to me to ask about my shoes. somedays I wonder if there's a sign, ask her about her shoes!


    Try it! You know you want too! Just think of how pleased you'll be when you not only rock it, but rock the rest of the workout too. . Peer pressure!

  15. #595

    en bon point

    Hey CP, I *know* you'll be surprised when you do 135 lbs. I certainly was. We're usually stronger than we give ourselves credit for. I think you can do it. And then go on with the rest of your workout. I bet ya!

  16. #596

    en bon point

    Quote Originally Posted by "dillytl":19tr6m9w
    CONGRATS on the DL PR!!
    Quote Originally Posted by "BLZ":19tr6m9w
    Now now now, you don't KNOW that. You *think* that, but it's not true!
    Quote Originally Posted by "tbrown1025":19tr6m9w
    Pick up the 135. I think you'll surprise yourself.
    Quote Originally Posted by "CathyS":19tr6m9w
    Try it! You know you want too! Just think of how pleased you'll be when you not only rock it, but rock the rest of the workout too. . Peer pressure!
    Quote Originally Posted by "rootzdawta":19tr6m9w
    Hey CP, I *know* you'll be surprised when you do 135 lbs. I certainly was. We're usually stronger than we give ourselves credit for. I think you can do it. And then go on with the rest of your workout. I bet ya!
    ok, ok, i will succumb to peer pressure. next week if i'm feeling good on deadlift day, i'll see what i can do. you know, the same sort of thing happened for me with pullups/chinups (not recently, but back when i was a lot thinner) - i decided to "just try one" to see if i could, and promptly did a set of 10! (and then did a crazy victory lap around the gym hooting and hollering - well, at least mentally :tongue )

    it's not a mental block exactly... we (and i probably especially mean women here) underestimate our strength.

  17. #597

    en bon point

    November 9, 2011
    Power Training: Total Fitness
    Push/Pull, Weeks 7-9
    Workout A2: Push (1 of 3)

    single leg glute bridges
    - 3 x 10

    squat jump
    20s x5, 30s x5, 30s x5, 30s x5

    partial single leg squat with box
    BW x 8 x 4
    this was much harder than it looked!

    db alternating bench press
    25s x8, 30s x8, 30s x8, 30s x8

    db alternating press
    20s x 8, 20s x 8, 20s x 8, 20s x 8

    seated Russian twist
    20 x10, 20 x10, 20 x10, 20 x10

    t-push and hold
    45sec, 45sec, 45sec, 45sec

    extras:
    farmer's walk 3x length of gym
    - 3x45s
    waiter carry 3x length of gym - 3x30, 3x30, 3x30

    +3.7 mi walk to enjoy the fall leaves and perfect weather!

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

    this workout sucked, but not just because of the deficit: it's actually for a much funnier reason. i left work early to go to the dentist, and he had to numb me up to fix something. i couldn't feel the entire left side of my face, and my tongue felt 4 sizes too big. it was over really quickly though, and as soon as i came home, i went to the gym.

    i was thinking how little energy i had, but i didn't realize until the workout was nearly over that i hadn't been breathing properly, because i was subconsciously keeping my mouth clamped shut to avoid drooling on gym equipment. so of course it felt more tiring!

  18. #598

    en bon point

    Quote Originally Posted by "cprunner":3tg5eckt
    i was thinking how little energy i had, but i didn't realize until the workout was nearly over that i hadn't been breathing properly, because i was subconsciously keeping my mouth clamped shut to avoid drooling on gym equipment. so of course it felt more tiring!
    Hahahahaha! Well... the gym equipment and those who share it with you appreciate the drool-prevention :tongue

  19. #599

    en bon point

    November 10, 2011
    Power Training: Total Fitness
    Push/Pull, Weeks 7-9
    Workout B2: Pull (1 of 3)

    barbell glute bridges
    - 95 x 3 x 10

    hang jump shrug
    95 x 5, 95 x 5, 95 x 5, 95 x 5

    good morning
    70 x 8, 70 x 8, 75 x 8, 75 x 8

    bent-over two-point db row
    30 x 8, 35 x 8, 35 x 8, 35 x 8

    chinup/pullup (first one real, second assisted w/40lbs)
    1/9 chinups, 1/7 pullups, 1/6 chinups, 1/6 pullups

    cable rotation
    50 x10, 50 x10, 50 x10, 50 x10

    supine four-point plank
    45sec, 45sec, 45sec, 45sec

    +roughly 2.4 mile walk home.


    had to lower some weights. deficits blow! very much looking forward to some regular eating this weekend.

  20. #600

    en bon point

    CP, I know you've already made up your mind, but just in case... do 135 for the DLs. You can do them.

    And I keep forgetting to mention this, so I'll post it now while I still remember. I got the EuroCuisine yogurt maker that you'd recommended a while back, and I made my first batch of yogurt last week w/it. I love it!!!! Actually, DH and I love it, LOL! I've been enjoying the yogurt with maple syrup, pumpkin seeds & walnuts in the AM, or at night as my dessert. I should've scooped some over my chili tonight, though. That'll be for next time. Thank you!

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