Gfun's Periodization Experiment

[gfundaro]

Since I've just developed an interest in powerlifting, I have to take a different approach to my programs for the best results possible without overtraining. I did 'powerbuilding' (PL and BB style) for 8 weeks, and ended up sick with some practically non-functional delts at the end (although I did win my first powerlifting comp, haha!). So I'm going to be applying linear periodization for the next five months. I considered nonlinear, but I feel that it could lead to overtraining again and doesn't take full advantage of the body's adaptations since it lacks specificity. Plus, I'd like to do some endurance training since running has a great effect on my body.

Stats:
Weight- 134.5
Waist- 28 in.
Booty- 38 in.
Quad- 21.75 in.
Arm (Flexed)- 13.25
Bf: ~20%

Goals:
Endurance- Run for 45 min. straight by end of mesocycle.
Hypertrophy- Gain any size possible in biceps. Prevent any size possible in quads.
Strength- Squat 185 for 5X5.
Peak-Add 5lbs to all current maxes.
Fat Loss- Lose some. :p Specifically, lose 1 in. off butt, quads, and waist by May.

I'm starting with Endurance tomorrow! I say this is an experiment because I've never done periodization like this before, I'm not quite sure how extremely high reps (~30) will affect my legs (not hoping for growth here), and I've never peaked properly before. I have been doing a lot of reading though, so I feel prepared.

[gfundaro]

MARCH 17-APRIL 18
ENDURANCE

Upper Body: 3-4 Sets @ 12-15RM
Lower Body: 3-4 Supersets @ 10-10-10
Cardio: 30-60 Min. 6X/Wk.

5-Day Split: Chest / Back / Shoulders&Traps / Arms / Legs
*4 Sets f/ Compounds, 3 Sets f/ Assists


APRIL 19-MAY 31
HYPERTROPHY

Upper Body: 4-5 Sets @ 10-12RM
Lower Body: 4-5 Sets @ 8RM
Cardio: 20-40 Min. 6X/Wk.
*HIIT on 20 Min. Days

5-Day Split: Chest / Arms / Legs / Back / Shoulders
*5 Sets f/ Compounds, 4 Sets f/ Assists


JUNE 1-JULY 12
STRENGTH

Upper & Lower Body: 3-5 Sets @ 4-6RM
Cardio: 30-40 Min. 3-4X/Wk (Inc. Grip Training)

3-Day Split:
Monday & Friday: Big 3 (Squat, Bench, DL)
Upper Body Assists (Curls, Pressdowns, Presses)

Wednesday: Power Cleans (Possible Clean & Press)
Lower Body Assists (Lunge, LP, Calves)


JULY 13-AUGUST 2
PEAK

Upper & Lower Body: 3-5 Sets @ 1-3RM
Cardio: 30 Min. 3X/Wk. (Inc. Grip Training)
20 Min. HIIT 1X/Wk

2-Day Split: M&Th.: Big 3 & Cleans
*Attempt 5% Weight increase each workout

I should also add...abs will be done w/ cardio every time I do that. I'll use higher reps during endurance, and do weighted work during hypertrophy/strength.

[gfundaro]

This will be my Endurance plan...I'll make little changes as needed but it's the basic layout. Legs are supersetted, I do 10 of a compound like squats/leg press and 10 more on each leg of an isolation like single LP/lunge...I did this with my trainer back in the day, seemed to work well.

[gfundaro]

Wow, I have crappy muscular endurance now LOL :) But I expected that after training with such low reps for a couple months. I just finished about 20 minutes ago, and it is actually very difficult to even hold my arms up to type this. It's pretty ridiculous. I definitely felt the burn! I finished the lifting off with a circuit-type thing, felt good. I took 45 sec. rests between sets and probably 90 between exercises to load the weight if I needed to, and 30 sec. rests between the stuff I did in the circuit as well as the ab work. Some stuff I started out too high on, so the reps weren't as high as I planned, but now I know better. :)

Chest

Flat Bench 4X15,12,12,10 @75/70/65/60

DB Incline 3X15,12,12 @ 17.5/15/15

Decline 3X15,10,10 @ 65/60/55

Cable Flyes 3X12,15,12 @ 30/20/30 (straight, incline, decline)

DB Serratus Pullovers 3X15 @ 20/22.5/25

Flat Bench 1X15 @ 45
Decline 1X10 @ 45
Incline 1X12 @ 15
DB Fly 1X12 @ 15-12.5
DB Serr. Pull. 1X15 @ 22.5

Push Ups 3X6 (to failure, didn't take long lol)


Abs
Cable Crunches 3X20,20,15 @ 110/130/130
Sit Ups 3X15,12,12
JackKnives 3X20,15,15


Annnd my nifty watch info:

Duration: 1 Hr
Cals Burnt (-BMR): 375 (60% Fat)
Max HR: 152 (76% MHR)
Avg HR: 121 (61% MHR)


I'm sorta disappointed at the calories, I'm used to seeing more burnt hehe. But this lifting session only took 45 min, which is fine with me because my arms were about to fall off. I'm doing 40-60 min of cardio later tonight which will add some too.

Cardio
Well this certainly added some calories!!

Running (outside) 25 Min, Avg HR ~89%
Stationary Bike 15 Min, Avg HR ~78%
Elliptical 15 Min, Avg HR ~75%
Cooldown (outside) 5 Min, Avg HR ~65%

Duration: 1 Hr
Cals Burnt (-BMR): 621 (40% Fat)
Max HR: 184 (92% MHR)
Avg HR: 154 (77%)

My running is getting better...I have added 5 min. in about a week and my avg HR has dropped, it used to get up into the 90% MHR range but this time 92% was the highest I reached, and I felt much more comfortable as well. :)

Total Exercise Calories Burnt Today: 991!

[gfundaro]

HOLY CRAP I'm so sore. :eek: I have crossed the frontier and reached totally new, unexplored levels of DOMS. This is ridiculous. But of course I love it. :D Today was great, my HR was pretty high and the SLDL's were killer! I felt really tired afterward I still have to do 40 min. cardio later but this was my lifting:

Back

(Warm Up- Assisted Pullups/Chin Ups, 1X8 each @ 50 lbs)

Neutral Grip Pull Ups 1X5
Chin Ups 1X3
Pull Ups 1X1

Wide Grip Lat Pulls 4X15,15,12,12 @ 60

Narrow Grip Supinated Pulls 3X15 @ 60

T-Bar Row 3X15 @ 70

Narrow Cable Row 3X15 @ 75/67.5/60

SLDL 4X15,15,12,10 @ 95

Hyperextensions 3X15

Circuit:
Wide Grip Lats 1X15 @ 60
Supinated Pulls 1X15 @ 60
Narrow Rows 1X15 @ 60
SLDL 1X15 @ 75


Abs (Circuit-style)
15 Sit Ups, 15 Hanging Leg Lifts, 15 Seated Twists w/ 6lb Ball X3 Circuits

Duration: 1 Hr
Cals Burnt (-BMR): 490 (55% Fat)
Max HR: 169 (85% MHR)
Avg HR: 134 (67% MHR)

Cardio
Took it easier today...I'll be switching between 40/60 min. cardio and running/machines. I did machines today since I know my hammies will already be feeling rough tomorrow.

5 Min Warmup (walking outside)
20 Min Elliptical, Lvl 3-13, Avg HR 75%
20 Min Stationary Bike, Lvl4-8, Avg HR 79%
5 Min Cooldown (walking outside)


Duration: 1 Hr
Cals Burnt (-BMR): 480 (45% Fat)
Max HR: 161 (81% MHR)
Avg HR: 141 (71% MHR)

Total Exercise Cals Burnt Today: 970

[gfundaro]

Ugggh, so sore again!! I slept through my 8am class (oops, those Tylenol PM are strong lol) so I went for a run this morning. I'm about to lift in a little while so I'll do more cardio then and update here.

Cardio

5 Min Warmup
15 Min Run (~89% MHR)
5 Min Cooldown

Duration: 25 Min
Cals Burnt (-BMR): 230 (35% Fat)
Max HR: 182 (91% MHR)
Avg HR: 154 (77% MHR)

Shoulders

(Warm Up- Push Ups 2X15,10 and dynamic stretching)

DB Front Raise 3X15 @ 12

DB Lat Raise 3X15 @ 15

DB Reverse Flyes 3X15 @ 12

Upright Rows 3X15 @ 35

DB Shrugs 3X15 @ 30

RC Add/Abductions (for weak rotator cuffs) 2X15,10 @ 10


Abs (Circuit-style)
Ab Machine 3X15 @ 90/80/70
Leg Lifts 3X15
Seated Twists 3X15

Cardio
On Treadmill:

5 Min Warmup 3.7 MPH, HR 65%
25 Min Jog 4.7 MPH, HR 80%
5 Min Cooldown 3.0 MPH, HR 70%
10 Min Walking to/from gym, HR 60%


Duration: 1 Hr 30 Min
Cals Burnt (-BMR): 653 (50% Fat)
Max HR: 168 (84% MHR)
Avg HR: 134 (67% MHR)

Total Exercise Calories Burnt Today: 883

[My_Friend]

Found you again! :) Good luck with your new plan!

[gfundaro]

Found you again! :) Good luck with your new plan!

Hey! I'm glad you found me :) This plan is kicking my butt!!

Arms

(Warmup- 5 Chin Ups, 5 Dips unassisted)

Cable Curls 3X15 @ 25

Hammer Curls 3X15 @ 15/15/12

Cross Curls 3X15 @ 12

DB Tricep Press 3X15 @ 25

Assisted Dips 3X15 @ 80 lbs assistance

DB Overhead Ext. 3X15 @ 25/20/20

Cardio
20 Min Stairstepper, Lvl 9
20 Min Elliptical, Lvl 10

Abs
3 Planks @ 30 sec. each, w/ 30 sec. rests


I was a little pressed for time today because I have a TON of homework to catch up on since my internet was down most of the day yesterday. Ugh. :P

Duration: 1 Hr 30 Min
Cals Burnt (-BMR): 577 (50% Fat)
Max HR: 159 (80% MHR)
Avg HR: 130 (65% MHR)

Total Exercise Calories Burnt Today: 577

[gfundaro]

Okay I just about put myself into a coma with this workout lol :p My legs were burning and I'm totally wiped out now! I just hope they don't grow. :-\

Legs

Compound Set:
ATG Squat 3X10 @ 85
Lunge 3X10 each leg @ 85
(^^ For this I'd do 10 squats, 10 lunges with one foot fwd, then 10 lunges w/ the other foot fwd.)

Compound Set:
Leg Ext 3X15 @ 70/60/50
Leg Curl 3X15 @ 25/35/35

Superset:
Leg Press 3X15 @ 90
Calf Press 3X15 @ 90

Seated Calf Press 3X15 @ 140 w/ 15 sec. hold at the top (toes fwd, in, out)

Standing Calf Raise w/ Knees Bent 3X15 @ 90 (toes fwd)

Abs
Circuit:
Cable Crunch 3X15 @ 130
Cable Twist 3X15 @ 40
Seated Knee Ups 3X15

Cardio
15 Min. Treadmill, 3.6 MPH, 2.5% Incline


Duration: 1 Hr 15 Min
Cals Burnt (-BMR): 473 (55% Fat)
Max HR: 160 (80% MHR)
Avg HR: 126 (63% MHR)

Total Exercise Calories Burnt Today: 473

[gfundaro]

Exercise Days: 5
Total Exercise Time: 8 Hr 40 Min
Total Exercise Calories Burnt: 3,894
Calorie Ratios: 49% Fat (1,916); 51% Glucose (1,986)

[gfundaro]

Last night I went hiking for about 75 minutes...up to the top of this small mountain, and back down. Sometimes the incline was so steep you were practically climbing it! I didn't wear my HR monitor but a couple activity calcs estimated it to be 457 cals. I'm going again today. :D

[gfundaro]

This weekend I did a ton of hiking and not much eating lol...I was feeling great today though, my stomach felt very lean.

Chest
(WarmUp- 10 pushups, dynamic stretching)

Flat Bench 4X15,15,12,12 @ 70/65/60/55

DB Incline 3X15 @ 20/17.5/15

Decline 3X15 @ 65/60/55

DB Flyes 3X15 @ 15/15/12.5 (flat, decline, incline)

Circuit (15 sec. rests):
Bench 1X15 @ 45
Decline 1X15 @ 45
Incline 1X15 @ 12.5
Flyes 1X15 @ 12.5

Abs
Planks (PushUp position) 3X45 sec, 35 sec, 35 sec (30 sec. rests)
Cable Crunches 2X15 @ 130
Cable Twists 2X15 @ 40
Seated Knee Ups 2X15

Duration: 47 Min
Cals Burnt (-BMR): 237 (60% Fat)
Max HR: 145 (73% MHR)
Avg HR: 116 (58% MHR)

Cardio
Warmup walking (outside) 5 Min
Running (outside) 55 Min
Cooldown walking (outside) 5 Min

Duration: 1 Hr 5 Min
Cals Burnt (-BMR): 696 (30%)
Max HR: 181 (91% MHR)
Avg HR: 165 (83% MHR)

[Arlecchino]

Looks like a nice, solid, periodized cycle. Good luck.

[My_Friend]

Last night I went hiking for about 75 minutes...up to the top of this small mountain, and back down. Sometimes the incline was so steep you were practically climbing it! I didn't wear my HR monitor but a couple activity calcs estimated it to be 457 cals. I'm going again today. :D

That sounds like a lot of fun. :)

[gfundaro]

Looks like a nice, solid, periodized cycle. Good luck.

Thanks! I'm probably going to make endurance a little longer though..I am getting addicted to running now :eek:


That sounds like a lot of fun. :)

It was!! And it was with my two best friends, which makes it even better. We were like kids all weekend lol, running around in the woods and such :) I didn't even feel bad about what I ate on Easter, because we went for like an hour long walk right after.

[gfundaro]

Woke up early for some cardio with my bf, he is going to make an effort to work out regularly now. I'll lift and do a higher-intensity run later.

Cardio/Abs

20 Min Elliptical, Lvl 1-5, Avg HR 68%
10 Min Warmup/Cooldown (walking outside)

Sit Ups 1X15
Seated Knee Ups 1X15
Seated Twists 1X15 @ 25

Duration: 42 Min
Cals Burnt (-BMR): 255 (45% Fat)
Max HR: 148 (74% MHR)
Avg HR: 124 (62% MHR)

Back

(Warmup- Chin Ups X4, Assisted Chin Ups 8x @ 40 lbs BW, Assisted Pullups 8X @ 40 lbs BW)

Assisted Pull Ups 4X15,15,12,12 @ -70lbs, -70lbs, -80lbs, -80 lbs

Supinated Pulldowns 3X15 @ 50

One Arm DB Rows 3X15 @ 30

Lower Back Machine 3X15 @ 85

Cable SLDL's 3X15 @ 70

Circuit (15 sec rests):
Lat Pull 1X15 @ 50
Supinated Pull 1X15 @ 50
DB Row 1X15 @ 20
Cable SLDL 1X15 @ 70


Cardio/Abs[b]
30 Min Elliptical, Avg HR ~72% MHR

Sit Ups 2X15
Seated Knee Ups 2X15
Seated Twists 2X15 @ 25

Duration: 1 Hr 30 Min
Cals Burnt (-BMR): 593 (55% Fat)
Max HR: 157 (79% MHR)
Avg HR: 131 (66% MHR)

Total Exercise Cals Burnt Today: [b]848

[gfundaro]

I still have to do cardio in a little while...I forgot to charge my mp3 player, and then after I started to charge I accidentally knocked it out of the usb port so it didn't charge :P Not about to do 40 min without music! I lifted and did abs though.

Shoulders

Push Ups 3X15,10,10

Upright Bbell Rows 3X15 @ 45

DB Front Raises 3X15 @ 12

DB Lat Raises 3X15 @ 15

DB Reverse Flyes 3X15 @ 12

DB Shrugs 3X15 @ 30

RC Rotations 2X15,12 @ 10

Abs (Circuit)
Sit Ups 2X15
Leg Lifts 2X15
Decline Twists 2X15
Plank 1X30 sec.

[gfundaro]

Worked out a couple times today...

AM
Cardio
5 Min Warmup
20 Min Run (outside)
5 Min Cooldown

Duration: 30 Min
Cals Burnt (-BMR): 324 (30% MHR)
Max HR: 181 (91% MHR)
Avg HR: 164 (82% MHR)


PM
Arms

Pull Ups X4, Dips X4

Triceps Pressdowns 3X15 @ 30

Reverse Grip Bench 3X15 @ 55/50/50

DB Overhead Ext. 3X15 @ 20

Bbell Curls 3X15 @ 45

Hammer Curls 3X15 @ 15/15-12/12

Crossbody Curls 3X15 @ 12

Forearm Curls 1X15 @ 10

Rev. Forearm Curls 1X12 @ 10

Cardio
3 Min Warmup
20 Min Run (treadmill, 4.7 MPH)
2 Min Cooldown

Abs
Planks, 3X45sec., 35 sec., 30 sec. (30 sec. rests)

Duration: 1 Hr 20 Min
Cals Burnt (-BMR): 535 (50% Fat)
Max HR: 168 (84% MHR)
Avg HR: 128 (64% MHR)

Total Exercise Cals Burnt Today: 859

[My_Friend]

So many cals burned! You gonna look ripped!

[gfundaro]

Ugggh my life is being complicated and busy and stressful and I'm so tired on so many levels. I didn't feel like today was a great workout, although my legs are totally exhausted and walking back to campus was painful. I forgot to to abs today.

Legs

Compound:
Leg Press 3X15 @ 220
Single Leg Press 3X15 @ 100

Lying Leg Curl 3X15 @ 50/50/45

Leg Ext 3X15 @ 65

Superset:
Leg Press 3X15 @ 180/200/200
Calf Press 3X15 @ 180/200/200

Superset:
Single Leg Press 3X15 @ 100/120/120
Single Calf Press 3X15 @ 100/120/120

Standing Calf Raise 2X30 @ 50 (10 toes fwd, 10 toes out, 10 toes in)

Cardio
20 Min Walking (outside), Avg HR 55% MHR

Duration: 1 Hr 10 Min
Cals Burnt (-BMR): 300 (60% Fat)
Max HR: 134 (67% MHR)
Avg HR: 108 (54% MHR)

[gfundaro]

I didn't work out this weekend...life happens and all that. I spent some of it with my best girl friend for her 21st, and then moved out of my bf's apartment. Some little stuff just added up to big stuff really quickly, and we decided to part ways, at least for now. It's not bad terms or anything, but it took a while to pack everything and I was just low on energy. Today I'm partly moved into my dorm, got a residential parking pass (ugh, awful parking), and I'm lifting/running later. This is really a test run more than anything...I haven't been single since I was about 17, I have been in two long-term relationships. So part of me wants to see what it's like to be single and not need to date anyone. And part of me thinks it's worth it to work on my relationship. It wasn't unhappy or unhealthy, but it wasn't entirely fulfilling either because of communication and lifestyle changes. So, that's why I haven't been as good working out as I should be. My eating has been atrocious too...I've gotten drunk twice this month, and drank two shots two other times as well. Then after drinking I feel so awful I barely eat. Somehow I don't look bad, but I need to pull myself together here. I'm torn between wanting very low body fat and wanting to enjoy myself. And part of me just wants to crawl into a cave and hibernate until next semester. :-\

[My_Friend]

I'm sorry to hear you broke up with your bf. I hope you get your life back in order again ASAP. Don't stop working out, it will only make you feel worse. Better to do 50% workouts for a while than nothing at all. These are the times when you blow up like a balloon, undoing months of hard work, if you're not careful!

[gfundaro]

Hehe don't worry, I won't allow myself to look like the Stay Puft Marshmallow Girl! The only reason I'm being so bad is that I still look so good lol...today in the gym my chest had a MASSIVE pump, and my pecs looked amazing and striated at my collar bone! It was great. I did cardio this morning and rockclimbing tonight as a psuedo-cardio because I needed to do something fun. Also lifted of course.

AM
Cardio

10 Min Warmup/Cooldown (walking outside)
20 Min Elliptical

Duration: 30 Min
Cals Burnt (-BMR): 238 (50% Fat)
Max HR: 157 (79% MHR)
Avg HR: 131 (66% MHR)


PM
Chest

(Warmup 10 pushups)

DB Bench 4X15,15,12,12 @ 25

DB Incline 3X15 @ 15

DB Decline 3X15 @ 20

Cable Flyes 3X15 @ 30 (straight, inc., dec.)

Circuit (15 sec. rests):
DB Bench 1X15 @ 20
DB Incline 1X15 @ 15
DB Decline 1X12 @ 20
DB Flyes 1X12 @ 15

Abs
Cable Crunch 3X15 @ 130/140/140
Hanging Leg Lifts 3X15
Cable Twists 3X15 @ 40

*Rockclimbing, 30 Min (replaced evening cardio)

Duration: 1 Hr 25 Min
Cals Burnt (-BMR): 402 (60% Fat)
Max HR: 150 (75% MHR)
Avg HR: 114 (57% MHR)

Total Exercise Cals Burnt Today: 640

[My_Friend]

Awesome. You are so strong! You are very inspiring! I'm sure I'll have a great workout myself now.

[gfundaro]

Thank you! It feels better to be working out again. I woke up early for cardio today.

AM
Cardio
30 Min Elliptical, Reverse Trainer (goes fwd and in reverse)

Cals Burnt: 300 (50% Fat)
Max HR: 157 (79% MHR)
Avg HR: 143 (72% MHR)


PM
Back
(Warm up Chin Ups 4, then 3)

Assisted Chin Ups 2X15,12 @ BW-80lbs
Assisted Narrow Grip PullUps 2X15,12 @ BW-80lbs

Wide Grip Lat Pull 3X15 @ 50

Row Machine 3X15 @ 60

Hyperextension Machine 3X15,15,12,12 @ 85

Circuit (15 Sec. rests):
Wide Grip Lat Pull 1X15 @ 50
Narrow Grip Supinated Pull 1X15 @ 50
Row Machine 1X15 @ 60
Cable SLDL 1X15 @ 70

Abs (Circuit)
Decline Crunches 2X15
Hanging Leg Lifts 2X15
Decline Twists 2X15
Plank 1X 30 sec.

Cardio
Running (treadmill) 4.6-4.8 MPH

Duration: 1 Hr 20 Min
Cals Burnt (-BMR): 546 (45% Fat)
Max HR: 173 (87% MHR)
Avg HR: 131 (66% MHR)

Total Exercise Cals Burnt Today: 846

[gfundaro]

Today I did lifting in the AM and running in the PM. The running was fun, I had a great pace, did about 4-5 miles.

AM
Shoulders & Abs

Push Ups 3X15,12,10

Shoulder Press Machine 2X15 @ 25 (yes weak, but I'm trying to add this slowly)

DB Front Raise 3X15 @ 15/12/12

DB Lat Raise 3X15 @ 15

Rev. Flyes 3X15 @ 12

Cable Shrugs 3X15 @ 140

Cable Upright Rows 3X15 @ 30

RC Rotations 2X15,12 @ 10

(Abs Circuit)
Ab Machine 2X15 @ 80
Seated Knee Up 2X15
Seated Twist 2X15 @ 25
Plank 1X 45 sec.

Duration: 35 Min
Cals Burnt (-BMR): 180 (60% Fat)
Max HR: 140 (70% MHR)
Avg HR: 112 (56% MHR)


PM
Cardio

Running (outside) 10 Min warmup/cooldown, 40 Min Running

Duration: 50 Min
Cals Burnt (-BMR): 506 (35% Fat)
Max HR: 180 (90% MHR)
Avg HR: 158 (79% MHR)

Total Exercise Calories Burnt Today: 686

[gfundaro]

I did fasted cardio for 45 min this morning...wow was I pooped after that! Plus it was like, pouring freezing rain while I ran to the gym. No fun.

AM
Cardio

Warmup/Cooldown Walking (outside) 10 Min
Running (outside) 15 Min
Elliptical 20 Min

Duration: 45 Min
Cals Burnt (-BMR): 370 (55% Fat)
Max HR: 176 (88% MHR)
Avg HR: 143 (72% MHR)


PM
Arms

Chin Ups (Neutral Grip) 4, 3, 3
Dips 5, 4, 3

Cable Pressdowns 3X15 @ 80/75/65

Skullcrushers 3X15 @ 25

DB Overhead Ext 3X15 @ 20

Bbell Curls 3X15 @ 45

DB Hammer Curls 3X15 @ 15/15/12.5

Rope Curls 3X15 @ 50

Forearm Curls 2X15,12 @ 25
Rev Forearm Curls 2X12,10 @ 25

Abs(Circuit)
Cable Crunches 3X15 @ 130/140/140
Seated Twists 3X15 @ 25
Seated Knee Ups 3X15

Cardio
20 Min Elliptical

Duration: 1 Hr 20 Min
Cals Burnt (-BMR): 458 (55% Fat)
Max HR: 160 (80% MHR)
Avg HR: 119 (60% MHR)

Total Exercise Calories Burnt Today: 828

[greyhair]

GF,
I'm a sucker for periodization.
So, now I'm subscribed.

Good Luck

[gfundaro]

GF,
I'm a sucker for periodization.
So, now I'm subscribed.

Good Luck

Awesome! I'm glad to get another regular hehe :)

Last night I had a lot going on so I was too busy to record my stuff, but I did work out hard!

Legs

Superset:
Front Squat 3X10 @ 85
Good Morning 3X10 @ 85
Back Squat 3X10 @ 85

Superset:
Leg Ext 3X15 @ 50
Leg Curl 3X15 @ 45/45/40

Superset:
Leg Press 3X15 @ 90
Calf Press 3X15 @ 90

Superset:
Hack Squat 3X15 @ 90
Calf Raise 3X15 @ 90

Calf Press, Knees Bent 3X15 @ 140

Abs
Cable Crunch 3X15 @ 140
Crunches 3X15
Seated Twists 3X15 @ 8

Cardio
20 Min Elliptical, 65% MHR

Duration: 1 Hr 10 Min
Cals Burnt (-BMR): 400 (?% Fat)

[gfundaro]

Yesterday I did 30 min. of cardio on the ellptical...burnt 300 cals, forgot what % of fat. I'm out of town so I don't have my watch with me.

So my Total Exercise Calories Burnt This Week: 3,700

[gfundaro]

I had a rough weekend and stuff so today helped a lot, I got a great pump but I really tired myself out. Even the bar felt heavy at the end of this.

AM
Chest

Flat Bench 4X15,12,12,10 @ 70/65/60/55

DB Incline 3X15 @ 15

Decline 3X15 @ 65/55/50

Cable Flyes 3X15 @ 20 (different cable machine)

Circuit (15 sec. rests):
Bench 1X15 @ 45
Decline 1X12 @ 45
DB Incline 1X12 @ 12.5
DB Fly 1X12 @ 12.5


Abs
Cable Crunches 3X15 @ 120/130/130
Medicine Ball Twists 3X15 @ 8
Plank 1X45 sec, pushup position

Duration: 45 Min
Cals Burnt: 210 (60% Fat)
Max HR: 142 (71% MHR)
Avg HR: 114 (57% MHR)

PM
Cardio
25 Min Kickboxing class (at that point they stopped cardio and started silly 3lb weight stuff)
20 Min Elliptical, Lvl 12

Planks, 3X30 Sec. (pushup position)

Duration: 55 Min
Cals Burnt: 498 (45% Fat)
Max HR: 169 (85% MHR)
Avg HR: 149 (75% MHR)


Total Exercise Calories Burnt Today: 708

[gfundaro]

Today was intense!! Felt great though. :) I'm doing a kickass step class in about an hour.

AM
Back

Warm Up- Neutral Grip Chin Ups, 2X5 (unassisted)

SLDL 4X15,15,12,12 @ 95

Assisted Pull Up 3X15 @ -80/-80/-90

Seated Row 3X15 @ 60

Hyperextensions 3X15 @ BW

Circuit:
SLDL 1X15 @ 85
Assisted Pullup 1X15 @ -90
Seated Row 1X15 @ 60
GM 1X15 @ 45

Duration: 35 Min
Cals Burnt: 233 (45% Fat)
Max HR: 161 (81% MHR)
Avg HR: 127 (64% MHR)

PM
Cardio
50 Min Step Class (includes abs and silly amounts of light weight work which i tailored to make more sense, and lots of butt work while on all 4's which also was silly and painful, but oh well)
15 Min Bouldering (like climbing without the rope, no fun on back day)

Duration: 1 Hr 5 Min
Cals Burnt: 570 (55% Fat)
Max HR: 180 (90% MHR)
Avg HR: 150 (75% MHR)

Total Exercise Cals Burnt Today: 803

[Arlecchino]

Questions:
1. You state that your goal is to gain 5lbs. on your current maxes? On which lifts?
2. Do you have a set cycle (number of weeks total plus number of weeks for each phase)?

[My_Friend]

Aren't you worried your glutes are going to become to big? You do squats and dl on leg day and then SLDL and hyperextensions on back day. If I did that I'm sure I'd have glutes the size of a horse.

[gfundaro]

Questions:
1. You state that your goal is to gain 5lbs. on your current maxes? On which lifts?
2. Do you have a set cycle (number of weeks total plus number of weeks for each phase)?

Yea, I have my dates up at the first post. But I realized just now that I changed them and failed to update!!

So I'm still on Endurance until the END of April. That will bring me to 8 weeks up Endurance. I believe I also planned either 6 or 8 weeks of hypertrophy, 6 weeks of strength, and 3 for a peak. That's 23-25 weeks, plus a few extra days I'll take off between phases.

I want to increase my maxes for Bench, Squat, and DL. I'd also like to just add Cleans and Snatches to my workouts when I start strength work since I've never done them before.


Aren't you worried your glutes are going to become to big? You do squats and dl on leg day and then SLDL and hyperextensions on back day. If I did that I'm sure I'd have glutes the size of a horse.

Hehe...I have come to terms with my huge butt. At this point, muscular endurance is really important to me, and I'm doing a lot of running. 30 reps is probably great for growth too, but I'll cut way back to sets of 8 in a few weeks. Plus my erector spinae are ridiculously weak, especially compared to my hip flexors, so that needs to be improved.

[StlBarbie]

I am really enjoying lurking here ..... ;)

Awesome WO journal .... your dedication is VERY motivational!!!:)

[liftingbuddy1]

Nice back workout. :)

Mike

[gfundaro]

I am really enjoying lurking here ..... ;)

Awesome WO journal .... your dedication is VERY motivational!!!:)


Nice back workout. :)

Mike

Thank you! Sometimes I get a little embarrassed at how light the weight is hah...I'm like, 'man, people are gonna think I'm not doing anything!'. But I have to keep my goals in mind, it's all about the endurance training right now. Thanks for checking it out! :)

[gfundaro]

Oops, I didn't update yesterday!! Well here's what I did:

Shoulders
Warmup- 15 Pushups

Press Machine 2X15 @ 25

DB Front Raise 3X15 @ 12

DB Rev. Flyes 3X15 @ 12

DB Lat Raise 3X15 @ 15

Upright Row 3X15 @ 30

Cable Shrugs 3X15 @ 140/140/160

Abs

Planks 3X30 Sec. each

Cardio
Elliptical 30 Min, 65-70% MHR

Duration: 1 Hr 9 Min
Cals Burnt: 365 (55% Fat)
Max HR: 151 (76% MHR)
Avg HR: 118 (59% MHR)

**Also played tennis for ~60 Min

Total Exercise Calories Burnt (Yesterday): 365 ?
Estimated is 685 with tennis.

[gfundaro]

And here's today!

Arms

Neutral Grip ChinUps 2X5,4 unassisted

Dips 2X5,4 unassisted

Triceps Pressdowns 3X15 @ 80/80/70

Curt DB Presses 3X15 @ 20

Overhead Ext 3X15 @ 22.5

Bbell Curls 3X15,15,12 @ 45

DB Hammer Curls 3X15 @ 12.5

Rope Curls 3X15 @ 40

Forearm Curls 2X15 @ 25

Forearm Rev. Curls 2X10 @ 10

Abs
Cable Crunches 3X15 @ 140

Cable Twists 3X15 @ 40

Planks 2X 60, 30 sec. each

Duration: 56 Min
Cals Burnt: 330 (55% Fat)
Max HR: 173 (87% MHR)
Avg HR: 123 (62% MHR)

**Also played ~70 min. tennis this morning.

Total Exercise Calories Burnt Today: 330 (?)

*Estimated total is 700 cals w/ tennis.*

[gfundaro]

This was pretty intense...somewhat painful, quite a burn.

Legs

Superset:
Leg Press 3X15 @ 180
DB Lunge 3X15 @ 25

Superset:
Leg Ext 3X15 @ 50
Leg Curl 3X15 @ 40

Side Lunge 3X15 @ 25

Superset:
Leg Press (Narrow Stance X2, Plie X1) 3X15 @ 90
Calf Press (on LP) 3X15 @ 90, 10 sec hold @ top

Seated Calf Press 3X15 @ 140 (toes fwd, in, out)

Standing Raise Raise, Knees Bent 3X15 @ 90


Abs
Weighted Crunches 3X15 @ 8
Seated Knee Ups 3X15
Side Plank Raises 2X15

Duration: 50 Min
Cals Burnt: 300 (60% Fat)
Max HR: 167 (82% MHR)
Avg HR: 123 (62% MHR)

Total Exercise Cals Burnt Today: 300

[greyhair]

This was pretty intense...somewhat painful, quite a burn.

Legs

Superset:....[/b]

G, nice work.
I'm interested in hearing if you have some soreness tomorrow.

[gfundaro]

G, nice work.
I'm interested in hearing if you have some soreness tomorrow.

Looooottttttts. :( I still ran because I've been under so much stress and it's the only thing that makes me feel better. Did 40 Min, burnt about 380 cals. My adductors are so sore I can feel them while shifting from brake to gas!

[gfundaro]

Another great pump! I was able to push heavier weight with the same reps today, which is awesome. I'm doing abs and cardio tonight in the step class (ugh haha).

AM
Chest

Warmup- 10 Push Ups, 5 each side/front raises & rev. flyes w/ 5 lbs

Flat Bench 4X15,15,12,12 @ 65

DB Incline 3X15 @ 15

Decline Bench 3X15 @ 65

Cable Flyes 3X15 @ 20

Circuit (15 sec. rests):
Bench 1X15 @ 45
DB Incline 1X15 @ 15
Decline 1X15 @ 45
DB Flyes 1X15 @ 15-12.5 drop set

5 girl pushups...yes i was that fatigued! :-P

Duration: 30 Min
Cals Burnt: 130 (60% Fat)
Max HR: 143 (72% MHR)
Avg HR: 109 (55% MHR)

PM
Cardio
Step Class! ~35 min on the step, 20 min on the floor and doing calisthenics/silly light weight pumpage

Duration: 55 Min
Cals Burnt: 453 (55% Fat)
Max HR: 179 (90% MHR)
Avg HR: 146 (73% MHR)

Total Exercise Cals Burnt Today: 583

[gfundaro]

I only burnt 2516 calories according to last weeks watch readings, but I know I actually burnt more with 2 hours of tennis.

[greyhair]

Another great pump! I was able to push heavier weight with the same reps today, which is awesome. I'm doing abs and cardio tonight in the step class (ugh haha).

AM
Chest
....

Flat Bench 4X15,15,12,12 @ 65

D....

G,

Am I reading this right?
Is that 4 sets and a total of 54 reps?

Looks like your hitting some good volumes here.
_______
Separately, have you done any BF measurements?

My wife and I have just started a new cycle and we took 7 site skin caliper readings to do some measurement of progress.
Basically trying to see how/if we get a measurable change in fat/lean ratios over the course of the program.

[gfundaro]

G,

Am I reading this right?
Is that 4 sets and a total of 54 reps?

Looks like your hitting some good volumes here.
_______
Separately, have you done any BF measurements?

My wife and I have just started a new cycle and we took 7 site skin caliper readings to do some measurement of progress.
Basically trying to see how/if we get a measurable change in fat/lean ratios over the course of the program.

Indeed it is a good volume, I have an intense pump afterward! I love it :D

I haven't had my BF taken in a long time...since the beginning of the semester I think. I have lost some scale weight, I haven't recorded it yet though. I wish I had more access, but I'm not a member of a gym right now, so it's sort of a bummer. I will be over the summer though so I'll be able to track my progress much better. Good luck with your new program!

[gfundaro]

Today I kept my back very lordotic as recommended by my Ex Sci teacher...I found that I was keeping my back straight, but it's better to arch it to line up the origin and insertion of the lats/traps, that's how you really work the muscle. I definitely felt it deep in my lats and traps, more than I ever have. I never realized just how much of the back is covered by these two huge muscles. In any case, it was a great workout! I'm doing step class again tonight.

AM
Back

Warmup- Neutral Grip Chin Ups 2X 5,4

SLDL 4X15,15,12,12 @ 85/85/95/95

Lat Pulldown 3X15 @ 60/67.5/67.5

Supinated Narrow Grip Pulldowns 3X15 @ 75/67.5/60

Cable Rows 3X15 @ 60

Hyperextensions 3X15 @ BW

Circuit (15 Sec rests):
SLDL 1X15 @ 95
Lat Pulldown 1X15 @ 60
Supinated Pulldown 1X15 @ 75
Cable Row 1X15 @ 60
Hyperextension 1X15 @ BW

Duration: 45 Min
Cals Burnt: 285 (50% Fat)
Max HR: 160 (83% MHR)
Avg HR: 126 (63% MHR)

PM
Cardio
Step Class 25 Min (no idea why it stopped so early...they just went into the weight thing, and i was like GAH not this again!)
Elliptical 15 Min (some poor chick was waiting for an elliptical and i had to bring my HR down a bit at this point)
Statonary Bike 15 Min

Abs
Cable Crunches 3X15 @ 140/130/130
Seated Twists 3X15 @ 35
(Did enough hip flexor work in step class)
** Did more pullups...2X5,3

Duration: 1 Hr 15 Min
Cals Burnt: 653 (60% Fat)
Max HR: 173 (87% MHR)
Avg HR: 145 (73% MHR)

Total Exercise Calories Burnt Today: 938

I got to get a chicken and black bean burrito from Salsaritas today...no cheese or sauces, but still delicious with spicy salsa! Yay for having to eat a crapload hehe :D

[stealth_swimmer]

I dunno wtf "lordotic" means, but I for one will vouch for keeping the back arched during its exercises producing results of a most gangsterous nature. :D

[greyhair]

I dunno wtf "lordotic" means, but I for one will vouch for keeping the back arched during its exercises producing results of a most gangsterous nature. :D

:)
Stealth, I had to look it up.
bingo on your inferred meaning.

[gfundaro]

Haha sorry, I like that word :-D

Well today I woke up at 6:50 am to work out before the crowds, UGH. I was up past 11 doing homework last night. It wasn't a terrible workout, but it wasn't stellar either. I was tired.

AM
Shoulders

Warmup-15 Pushups, shrugs

DB Front Raise 3X15 @ 15/12.5/12.5

DB Lat Raise 3X15 @ 15

DB Rev. Fly 3X15 @ 12.5

Upright Bbell Row 3X15 @ 35

Cable Front Shrugs 3X10 @ 140
Cable Rear Shrugs 3X10 @ 140

Abs
Sit Ups 3X15
Planks 3X40 sec, 40 sec, 30 sec

Duration: 35 Min
Cals Burnt: 191 (60% Fat)

[gfundaro]

I spent about 50 min playing tennis today but didn't wear my strap and watch so I donno how many I burned, but a couple calculators estimated about 300 cals. Tonight was great, my biceps looked so awesome and when i took a peek at my arms from the side (in the mirror) during my side bends, I didn't even recognize them! :D

Arms

Warm Up- Neutral Grip Chin Ups, 2X5,4 and Dips, 2X5,5

Triceps Pressdowns 3X15 @ 70/60/60

Assisted Dips 3X15 @ BW-80lbs

Overhead Tri Ext. 3X15 @ 20

Bbell Curl 3X15 @ 45

Rope Curl 3X15 @ 40

Front Double Bi Curls 3X15 @ 30/20/20

Neutral Grip Chins 1X4
Dips 1X5

Abs
Cable Crunches 3X15 @ 140
Side Bends 3X15 @ 20
Plank 1X60 sec.

Cardio
30 Min Elliptical

Duration: 85 Min
Cals Burnt: 550 (60% Fat)

[gfundaro]

Today was another intense one! Afterwards I had to come up a long flight of stairs with a huge text book in my back pack...I had to rest on the landing and then again at the top of the steps hehe :p I'm still getting frustrated with my legs though...my top half seems to be looking good, I've apparently lost scale weight, but my legs seem to be getting jigglier! :( It's not really visible in my pics but I feel like I have the most cellulite of any girl in the gym despite my athleticism. I mean I can run outside for an hour, I can rep 185, why can't I just get my vastus group to come out a little?? :( It's so frustrating. I'm hoping that maybe my legs have just hypertrophied a little and are pushing against the fat, making it look worse than it is, or maybe as I'm losing fat it's just creating a worse appearance due to some cells shrinking faster than others. I know I'm not gaining fat because my pants are all huge in the waist and two people have told me I'm looking better. In any case, here was today's nauseating workout:

Legs

Superset:
Front Squat 3X10 @ 85
GM 3X10 @ 85
Back Squat 3X10 @ 85

Single Leg Press 3X15 @ 50

Side Lunge 3X15 @ 25

Superset:
Leg Press 3X15 @ 90 (narrow, regular, and wide stance)
Calf Press 3X15 @ 90 (10 sec. hold after each set)

Seated Calf Press 3X20 @ 140 (toes fwd, in, out)

Standing Calf Raise w/ Bent Knees 3X15 @ 90

Wall Sit for 45 sec. (to failure)

Abs
Weighted SitUp 3X15 @ 10
Decline Twist 3X15 @ 10

Plank, 40 sec.

Duration: 50 Min
Cals Burnt: 297 (60% Fat)

PM
Cardio
30 Min Elliptical

Cals Burnt: 250 (55% Fat)
Max HR: 74%
Avg HR: 66%

Total Exercise Cals Burnt Today: 547

[greyhair]

G,

Your being too hard on yourself and you already know the answers, but I'll supply them any way.

First, your prespective is all wrong if your going by looks. My wife has the same complaints. I tell her she's not fit to judge her own aesthetics.

Second, you're a woman. Thats where fat usually goes.

Finally, you should take measurements: skin fold and circumference and trust the those trends. Not your eyes.

OK, now do something for me.
Take a look here and tell me what you think.

http://forum.bodybuilding.com/showthread.php?t=107238831

[gfundaro]

Yea I know...I do have to take measurements in a couple weeks. I just wanted to wait until the end of this mesocycle. I'll take new pics then too. It's just frustrating! It could all be the lighting too. :-P

[gfundaro]

Yesterday I went hiking and climbing for about 2 1/2 hours...since I was with a bunch of guys who are completely fearless, we ended up scaling the side of a mountain with no equipment for about 45 minutes, after which we had to pretty much slide down through the mud and rocks, trying not to get hit by the ones that were falling all around us. In some places it was so steep we had to sort of repel up using branches and thick roots...well life is much more fun when you're risking life and limb haha! We were all covered in mud at the end of it. Not sure how many cals I burnt, but I'm sure it was a lot. Today I felt sort of weak hehe...wonder why :p I'm doing shoulder medial/lateral rotation twice a week to build up my rotator cuff muscles now that I'll be boxing.

AM
Chest

Warmup- 2 min Elliptical, 10 push ups, 10 front/lat shoulder raises w/ 5lbs

Flat Bench 4X15,15,12,12 @ 65

DB Incline 3X15 @ 15

Decline 3X15 @ 65

Cable Flyes 3X15 @ 30 (straight, inc., dec.)

Shoulder Lateral Rotation (DB) 1X15 @ 10
Shoulder Medial Rotation (Cable) 1X15 @ 20

Circuit:
Bench 1X15 @ 45
Incline 1X15 @ 12.5
Decline 1X15 @ 45
DB Fly 1X15 @ 12.5
Push Ups 2 regular, 6 girly (to failure)

Abs
Weighted Sit Ups 3X15 @ 10
Cable Twists 3X15 @ 40

Duration: 45 Min
Cals Burnt: 143 (60% Fat)

PM
Cardio
Hiking, 75 min
Went back to the Cascades...no mountain climbing this time hehe, just hiking the trail :)

Cals Burnt: 463 (55% Fat)
Max HR: 82% MHR
Avg HR: 62% MHR

Total Exercise Cals Burnt Today: 606

[gfundaro]

Today was great, I was definitely feeling this workout!

Back

Warmup- 5 pullups, 10 GM's @45, 10 SLDL's @ 45

SLDL 2X15,12 @ 95

GM 2X15,12 @ 85

Lat Pulldown 3X15 @ 60

Tbar Row 3X15 @ 70

Hyperextension 3X15

Circuit:
5 Pullups
SLDL 1X15 @ 85
Lat Pull 1X15 @ 60
Tbar Row 3X15 @ 70
Hyperextension 1X15

Abs
Cable Crunch 3X15 @ 130
Seated Twists 3X15 @ 35

Duration: 40 Min
Cals Burnt: 282 (55% Fat)

Cardio
Even though today was my 60 min cardio day, I just couldn't finish it. My legs were so tired. Plus I did 75 min of hiking yesterday and 2 1/2 Sunday so technically I am covered.

Step Class 35 Min
Elliptical 10 Min

Cals Burnt: 462 (50% Fat)
Max HR: 89% MHR
Avg HR: 78% MHR

I am feeling depleted despite having a refeed on Saturday...stairs are not my friend. :(

Total Exercise Cals Burnt Today: 744

[indiglo9124]

*lurking*:o

Your doing incredibly well for someone going under a bunch of stress. Very motivating. I shall be following along:D

[gfundaro]

*lurking*:o

Your doing incredibly well for someone going under a bunch of stress. Very motivating. I shall be following along:D

Thank you! I have noticed that I'm a lot more tired than usual. I slept for 8 hrs last night but still had to take a 45 min. nap before lifting, and I'm tired again now. It probably has a lot to do with hiking for 4 hours in the past couple days and not eating enough on Sunday, all while still being sore from Friday's leg stuff and cardio haha. I have been eating more than ever but I can still feel that I'll need to take time off soon.

[gfundaro]

I think this was my best shoulder day ever...I did Arnolds!!! :D I felt no pain with the overhead movement, I was SOOOOO excited. I have only done overhead lifting like, three times this cycle, and the other times hurt. I'm really happy that my shoulder is getting back into shape because I'll need the stability for boxing.

Shoulders

Warmup- Pushups 2X15, dynamic stretching

Arnold Presses 3X15 @ 12.5

Front Raises 3X15 @ 12.5

Lat Raises 3X15 @ 15

Rev. Flyes 3X15 @ 12.5

Upright BB Rows 3X15 @ 35

DB Shrugs 3X15 @ 35

Push Ups 2X15,10

Abs
Weighted Sit Ups 3X15 @ 10
Cable Twists 2X15 @ 40/50
Weighted Crunches 1X20 @ 10
Hanging Leg Lifts 1X20

Cardio
20 Min Stairstepper
20 Min Elliptical

Duration: 1 Hr 30 Min
Cals Burnt: 650 (50% Fat)
Max HR: 79% MHR
Avg HR: 67% MHR

Total Exercise Cals Burnt Today: 650

[gfundaro]

TODAY WAS AWESOME. Two of my guy friends remarked that I had 'guns' and was looking built!!! :D I love arm day...I think it is even competing with leg day on this cycle!! I did some fasted cardio too, dunno why I did that to myself but my day really has been awesome. I might go do more cardio since I only did 30 min, but with boxing club tonight I might not need it, plus I'm behind on cals. In any case, I still have to do abs, so I might just do the stepper for a bit before that.

AM
Cardio
Running (outside, fasted) 30 min

Cals Burnt: 346 (40% Fat)
Max HR: 89% MHR
Avg HR: 79% MHR

PM
Arms

Pull Ups 3X5,4,3
Dips 3X6,5,5

Close Grip Bench 3X15 @ 65/55/50

Triceps Presses 3X15 @ 60/50/50

Overhead DB Ext. 3X15 @ 20 (harder when standing, didn't like it)

Cable Curls 3X15 @ 50/50/40

DB Curls 2X15 incline, 1X15 regular @ 15/12.5/12.5

Hammer Curls 3X15 @ 12.5

Forearm BB Curls 2X12 @ 25

Forearm Rev. DB Curls 2X12 @ 10

Duration: 50 Min
Cals Burnt: 236 (60% Fat)

My arms were so tired after this I could barely pick up my water bottle! I stuck to 30-45 sec breaks and just went for a crazy pump, I love it when my arms turn all red and then feel like rubber or something. I'm excited to see my HR and stuff tonight if I box too. :D

PM
Cardio
Unfortunately there was no boxing tonight because the building manager is a big jerk :( But I still wanted to do cardio, just to relieve more stress.

Stairstepper 15 Min
Elliptical 15Min

Abs
Planks 3X60sec,30sec,30sec
Weighted Sit Ups 3X15 @ 15
Cable Twists 2X15 @ 30

Duration: 45 Min
Cals Burnt: 304 (55% Fat)
Max HR: 79% MHR
Avg HR: 66% MHR

Total Exercise Cals Burnt Today: 886

[greyhair]

G,

Nice work.

Are you doing a linear (AKA Western) periodization program?
So far, there has been a load of volume work.
I'm speculating that the program will slowly shift over to intensity.

[gfundaro]

G,

Nice work.

Are you doing a linear (AKA Western) periodization program?
So far, there has been a load of volume work.
I'm speculating that the program will slowly shift over to intensity.

It is indeed linear. I was going to finish up Endurance last week originally, but decided that I really enoy it so I'm going until Sunday. Then I'm taking a week off, maybe hiking the Appalachian Trail for a couple days, and starting Hypertrophy on May 5th probably. It'll still be relatively high volume, but not like this. It'll be 10-12's and some pyramiding for upper body, then 8's for lowerbody. I'll also be adding two days of HIIT and doing a bit less cardio.

[gfundaro]

I was so tired after yesterday that I just slept in today. Since I'm doing a full-body session tomorrow to finish the endurance cycle, I decided not to do legs today. I'll just hit them hard tomorrow along with the rest of me. I did go hiking for 90 minutes though, and burnt 416 cals, 60% fat. Now I'm even more tired hahaha :p

[gfundaro]

Today's my last lifting day in the endurance cycle. I may do some cardio tomorrow. I've been going for 7 weeks straight now so I can take a few days off.

Full Body
Warmup-
Squat 1X15 @ 45
Push Ups 15
Lunges 10
Chin Ups 5

Squat 2X15 @ 115

Smith Lunge 2X15 @ 90

SLDL 2X15 @ 95

Standing Calf Raise 2X15 @ 90

Bent Leg Calf Raise 2X15 @ 90

Lat Pulls 2X15 @ 60/50

Cable Row 2X15 @ 60

Flat Bench 2X15 @ 65

Incline Flyes 2X15 @ 15

Smith Shrugs 2X15 @ 140

Arnold Presses 2X15 @ 12

Triceps Pressdowns 2X15 @ 30

BB Curls 2X15 @ 45

Forearms Curls 1X15 @ 25

Rev. Forearm Curls 1X15 @ 25

Cardio
30 Min Elliptical Intervals, Lvls 3/7

Duration: 1 Hr 20 Min
Cals Burnt: 560 (55% Fat)
Max HR: 80% MHR
Avg HR: 64% MHR

[gfundaro]

Last night I received an AWESOME phone call...

I was waiting on a call about this job with the Boy Scouts and Blue Ridge Mountains Council that runs a ton of different camp sites around this part of VA. I got it! Apparently my resume is awesome and I will fit in like a glove hehe :) I was hoping specifically for one in a certain camp....well I didn't get that one, but I got one that's actually better!! I'll be the director of a climbing outpost! I get to live in the woods all week in a wall tent running this outpost!! There's a base camp where I can shower and stuff like that within walking distance, but I'll spend most of my time at the post. There's a river nearby with trout, and about 10 min from there is a road where I can drive into town if I want to when I'm done with work. I'll have two groups of kids a day. I even get to go to a climbing school in NC and it's paid for!! I am SOOOOOOOO excited! It doesn't start until the middle of June so now I'm just on the edge of my seat waiting for it! I'm soooo happy, this really made my summer!

I won't have access to a gym for the 7 weeks that I'm out there, but I'll still be really active and I'll be pretty much living on trail food, so I won't be eating a ton. I will be doing a lot of bodyweight work and endurance work again. I'll still switch to hypertrophy after this week, but I'll be doing more cardio than I planned and probably not HIIT since that doesn't really help with hiking. Then in August I'll get back to my planned periodization cycle. GAHHH IM SO EXCITED!!!!! :D

[Arlecchino]

Stopped by for the first time in a while, and it appears to be just the right time. Congrats on getting a job you enjoy. Good luck with that as well as with your training.

[gfundaro]

Hey! Today is the end of my active rest period...I figured I should list what I did this week. Ate preeeeettty bad lol...

Sunday- 30 Min running outside

Monday- Cheat

Tuesday- Cheat, 30 min moving

Wednesday- 60 Min moving out of dorm (heavy lifting lol)

Thursday- Dancing (like 5 ridiculous hours)

Friday- Mini-cheat

Saturday- 90 Min hiking

Today- 40 Min basketball, 40 min walking

[gfundaro]

I decided to go ahead and stick with endurance this month...I thought about it for a while and talked to my Ex Sci teacher, and he basically said I could do either hypertrophy or endurance, but if I were to switch to hypertrophy now I might be sore when I start hiking a lot in the summer. I'd really rather not have to deal with that while living in a tent in the woods hehe :p I *loved* the results and the workouts with push/pull I did a while back, so I'm going back to that this month. Legs will be different though...I want to keep the volume high but drop the reps so I don't get as much of a lactic acid buildup, and hopefully that'll prevent some growth. I'll be doing 5X8 with minute rests, probably no supersets. I'm also integrating a neat obstacle course we have here at the apartments. So this month will be:

ENDURANCE

Push/Legs/Pull/Off/Push/Legs/Pull
Upper Body: 2-3 X 12-15, 30 sec rests
Lower Body: 4-5 X 8-15 (15s for calves), 30-60 sec rests (30s for calves)

Cardio 6X per week
30-60 min

Obstacle Course 2X per week (these are two cardio days)
Includes: 5 min warmup, 5 min stretching, push ups, sit ups, monkey bars, dips, pull ups to failure, + addiditional 20 min running for a total of 40 min

Hiking 1+X per week (also will fall on a cardio day)

[Ronald A. Strahan]

Forgive me, I'm a little behind the curve but Push days and Pull days would invlove all the muscle group you either Push or Pull with?

Nice numbers in the bench / sqaut / dead!

Nice video too!

[gfundaro]

Forgive me, I'm a little behind the curve but Push days and Pull days would invlove all the muscle group you either Push or Pull with?

Nice numbers in the bench / sqaut / dead!

Nice video too!

Thanks!

They do include all the pushing/pulling muscles...of course you'll be using others for some exercises but in general you're using traps/bis/back on pull day and chest/tris/shoulders on push day.

[gfundaro]

It felt SO great to be back in the gym!! Even though I'm stuck in the crappy apartment gym with missing weights and rusty cables, I'm still excited to be there. I'm also fairly happy with my pics...I figured after this terrible week I'd look a lot worse :p

Push (30s rests)

Warmup- 5 Min speedwalk, 10 pushups, dynamic shoulder stretching

DB Bench 3X15 @ 25

DB Incline 2X15 @ 15

Decline Machine 2X15 @ 70

Arnolds 3X15 @ 12

Tri-set:
DB Front Raise 2X12 @ 12
DB Lat Raise 2X12 @ 12
DB Rev. Flyes 2X12 @ 12

Skullcrushers 3X15 @ 25

Tri Pressdowns 2X15 @ 30/25

Tri Overhead Ext. 2X15 @ 20

Girly Pushups 1X10
Tricep Pushups 1X6

Abs
Sit Ups 3X15
Weighted Twists on Balance Ball 3X15 @ 25
Planks 2X 35 sec

Cardio
20 Min Stairstepper, Lvl 9
20 Min Elliptical, Lvl 9

Duration: 1 Hr 40 Min
Cals Burnt: 755 (50% Fat)
Max HR: 96% MHR
Avg HR: 69% MHR

[greyhair]

It felt SO great to be back in the gym!! ...


Abs
Sit Ups 3X15


!!!
3x15!!
Needless to say, not much there.
Surprising from you G!

[gfundaro]

!!!
3x15!!
Needless to say, not much there.
Surprising from you G!

Hey, that's hard with just a 20 second break between sets lol...I also did twists and planks. The abdominals are stabilizers anyway, they're not made for a lot of movement. I only do that to exhaust them before I do planks. Crunches I do weighted, but since sit-ups are primarily a hip flexor exercise I don't use weight, they're tight enough already and cause back pain sometimes. I have to wait for my spinal erectors to catch up.

I promise I'm not slacking lol ;)

[gfundaro]

I am starting a little experiment! I've read a lot about the possible causes of DOMS, which include electrolyte imbalances and increased osmotic pressure of muscle fibers (but not lactic acid build up just btw), so I want to try something to maybe help it. I bought a huge flat of G2 with the rest of my school food money, and before and after my workouts I'll be drinking 1/2 cup mixed with water. Since this is the reduced-sugar type that is only 7g sugar, and really my only concern is with the sodium and potassium. I have no DOMS today despite my intense workout today...regardless of the cause, I'm happy about that hehe :) I'm just going to keep track of how I feel for a few weeks. Anyhow, here was today's lifting (I'm running/tennis later, no abs today):

Pull (30s rests)
Warmup- 5 min walking, dynamic stretching, 4 pullups

Lat Pulldown 3X15 @ 50

Supinated Pulldown 2X15 @ 50

Standing Cable Row 2X15 @ 30

Hyperextensions 3X15 @ 5

DB Shrugs 3X15 @ 35

Upright Cable Rows 2X15 @ 25

BB Curls 3X15 @ 45

Superset:
Incline Curls 2X12 @ 12
Hammer Curls 2X12 @ 12

Forearm Curls 1X15 @ 25

Rev. Forearm Curls 1X15 @ 25

Duration: 30 Min
Cals Burnt: 212 (60% Fat)

Cardio

HOLY CRAP this fitness course is hard.
5 Min Speedwalking
15 Min Fitness Course w/ running
-20 toe touches
-20 arm circles
-10 lunges each leg
-15 pushups
-15 situps
-20 squats w/ calf raise
-1 set monkeybars
-40 steps on balance beam
-1 straight arm bar walk
15 Min Running
15 Min Speedwalk

Duration: 50 Min
Cals Burnt: 484 (30% Fat)

Total Exercise Cals Burnt Today: 696

[gfundaro]

I think this was one of my most difficult workouts...I felt nauseas a few times and didn't think I'd get through the SLDLs! It doesn't look like much, but the combo of the heavier weight and fairly short rests really kept it intense. My abs were already fatigued from the front squats, and the v-sits didn't help :P

Legs (1 min rests)

Warmup- 5 Min walk, 10 ATG squats, 5 front squats, 5 SLDLs w/ bar

Squat 5X8 @ 135

SLDL 4X8,8,8,6 @ 135

Front Squat 4X8 @ 95

Side Lunges 4X8 @ 35

Straight Leg Calf Press 3X15 @ 90

Bent Leg Calf Press 3X15 @ 90

Abs
V-Sit 1X15
Sit Up 1X15
Decline Crunch 1X15
Side Bends 2X15 @ 20

Duration: 55 Min
Cals Burnt: 383 (55% Fat)

PM
Cardio
40 Min FitTV Aerobic Video, low impact

Cals Burnt: 192 (60% Fat)
Max HR: 71% MHR
Avg HR: 56% MHR

Total Exercise Calories Burnt Today: 575

[gfundaro]

Oh my goodness...I can barely walk today. :( Just walking alone makes my quads light up, and when I was trying to move around to get warm so I could stretch, I couldn't believe how much it hurt! It was actually a little nauseating. My upper body is only a little sore, mostly in my back and traps, so I still lifted today, but I couldn't do cardio, it hurt too much. I'll be cleaning for a couple hours though so I won't be just sitting around (although I wish I could).

Push

Warmup- Bench 1X15 @ 45, Front/Lat Raise 1X10 @ 50, dynamic stretching

Bench 3X15 @ 65

Incline Machine 2X15 @ 30

Decline Machine 2X15 @ 50

Shoulder Press 3X15,15,12 @ 15/12/10

Tri-set:
Front Raise 2X12 @ 12
Rev Fly 2X12 @ 12
Lat Raise 2X12 @ 12

Tricep Pressdowns 3X15 @ 30

Tricep Pushups 2X15

Overhead Ext. 2X15 @ 20

Duration: 30 Min
Cals Burnt: 175 (60% Fat)

I may have a sushi refeed today so I can do Pull and run the obstacle course tomorrow...I don't see any other way I'll be able to run for an hour lol :p

[greyhair]

Oh my goodness...I can barely walk today. :( Just walking alone makes my quads light up, and when I was trying to move around to get warm so I could stretch, I couldn't believe how much it hurt! It was actually a little nauseating. My upper body is only a little sore, mostly in my back and traps, so I still lifted today, but I couldn't do cardio, it hurt too much. I'll be cleaning for a couple hours though so I won't be just sitting around (although I wish I could).

...


Nice work.

[gfundaro]

Nice work.

Hahah thanks...it felt pretty much just as bad today, but I couldn't skimp out on cardio because I ate a couple big cookies yesterday haha :p My bf is graduating this weekend so there's a lot of eating happening. I hit the gym hard today!

Pull

Warmup- 4 Pullups, 10 Lat pull@ 20, dynamic stretching

Lat Pull 3X15 @ 50

Supinated Pull 2X15 @ 60/50/50

Standing Cable Row 2X15 @ 40

Hyperextensions 3X15 @ 5

Cable Upright Rows 2X15 @ 30

Cable Shrugs 3X15 @ 145

DB Curls 3X15 @ 15

Hammer Curls 2X15 @ 12

Cross Curls 3X15 @ 12

DB Forearm Curls 1X15 @ 12

DB Rev. Forearm Curls 1X12 @ 10

Cardio
20 Min Stairstepper Intervals
20 Min Elliptical Intervals

Duration: 1 Hr 30 Min
Cals Burnt: 655 (50% Fat)

[gfundaro]

Total Exercise Calories Burnt This Week: 2,856

Not as high as some weeks, but I didn't count my long walks or my tennis-playing, and I didn't do cardio yesterday like I normally would have, so it's a little off. Still not bad though!

[gfundaro]

I'm in Charlottesville for a few days so I wasn't able to do my normal workout, but I still did one! The hotel has a universal machine and a treadmill and a bike, and I brought my own medium resistance bands (18-36 lbs or something).

Push
Warmup- 5 min walking, 10 pushups, dynamic stretching

Bench Machine 3X15 @ 65

Incline Resistance Cable 2X15

Decline Push Ups 2X15

Fly Machine 2X15 @ 20

Resistance Cable Lat Raises 2X15

Resistance Cable Rev. Flyes 2X15

Tricep Pressdowns 3X15 @ 20

Resistance Cable Tricep Kickbacks 2X15

Bench Tricep Dips 2X15 @ BW

Abs
Sit Ups 3X15
Resistance Cable Twists 1X15
Resistance Cable Side Bends 1X15

Cardio
20 Min Running (Elliptical)
15 Min Stationary Bike
5 Min Stairs (cooldown)

Duration: 1 Hr 20 Min
Cals Burnt: 556 (45% Fat)

**Also did some leisurely swimming for about 30 min., they have a pool too! then I soaked in the hot tub...ahhhh :D

[gfundaro]

I didn't have time to post yesterday...I came back from Charlottesville, lifted, then went shopping for stuff I need for camp school and working this summer. I did legs yesterday, but I'm not as sore today as I was last week, which is great!

Legs

Warmup- Dynamic stretching, bodyweight squats/lunges

Squat 5X8 @ 135

SLDL 4X8 @ 135

Front Squat 4X8 @ 95

Side Lunges 2X8 @ 35

Walking Lunges 2X8 @ 35

Leg Press Calf Press 3X15 @ 90

Bent Leg Calf Press 3X15 @ 70

Abs
Sit Ups 3X15
Seated Partner Twists w/ Weight 2X15 @ 12
Planks 2X50,40 sec

[gfundaro]

Haven't lifted yet, but I just got back from hiking :)

AM
Cardio
45 Min Hiking

Cals Burnt: 260 (60% Fat)

[gfundaro]

Well in case you haven't noticed, I haven't been here for a week! I've been in NC all week learning to be a climbing director...learned all about anchors, rigging, lead climbing, top rope climbing, top/bottom belaying, single/double line rappelling, and all about ropes and equipment. I was up for 18-20 hours a day, my sleeping bag was damp most of the time, I only ate every 5 hours, and of course the camp food was pretty awful. But it was SUCH an awesome week!! I made great friends and I got to set up a rigging that people actually climbed on (no one else got to do that) and I acted as climbing director when we had our practical exam (people came in to climb on our tower). Unfortunately I didn't get to lift at all because I only got 30-45 min of personal time which I had to dedicate to practicing knots and/or sleeping. So when I got home I was really hungry and tired, so I ate a ton of chicken and fish and took a total of 5 hours of naps :D I'll start working out again today, because I feel pretty flat and blah! I don't get to start work until June 15th, so I will have time to get back into shape before I go back and once again have very little time/equipment :p

[gfundaro]

So today my bf and I went out for a run, and got horribly lost, and our leisurely trail run turned into 80 minutes of jogging around being confused. But we still got a great workout.

55 Min Running
25 Min Speedwalking

Cals Burnt: 900 (30% Fat)

[Jamps]

wow, nice leg day....damn i betta start squating again :eek:

btw, how does those front squats feel for u?

[gfundaro]

wow, nice leg day....damn i betta start squating again :eek:

btw, how does those front squats feel for u?

If you're not squatting, you don't have a leg day haha! :p

I love front squats...they fatigue my core as well as my quads and glutes. I actually like them a bit more than back squats.

[Jamps]

If you're not squatting, you don't have a leg day haha! :p

I love front squats...they fatigue my core as well as my quads and glutes. I actually like them a bit more than back squats.

lol u got a point...the reason why im not really squatting as much right now is because i recently injured my knee doing stupid stuff in the gym.

a couple of weeks ago I did 100lbs of Olympic squats w/ heels elevated and it felt just like a front squat. The only problem i have with front squats right now is that it feels crazy uncomfortable on my shoulders so sometime soon i plan on getting this (http://www.bodybuilding.com/store/adfit/sting.html) to help...

you know i used to do regular back squats "ass to grass" but then i stopped because of well.....lol see my main pic :eek: ...also because i never really got soar while doing them.

[gfundaro]

lol u got a point...the reason why im not really squatting as much right now is because i recently injured my knee doing stupid stuff in the gym.

a couple of weeks ago I did 100lbs of Olympic squats w/ heels elevated and it felt just like a front squat. The only problem i have with front squats right now is that it feels crazy uncomfortable on my shoulders so sometime soon i plan on getting this (http://www.bodybuilding.com/store/adfit/sting.html) to help...

you know i used to do regular back squats "ass to grass" but then i stopped because of well.....lol see my main pic :eek: ...also because i never really got soar while doing them.

Uh oh..stupid stuff in the gym?? That's definitely a bad idea around heavy machinery lol :p I really wouldn't elevate your heels...it's unnecessary and dangerous. It creates a lot of shearing forces on the knee by forcing your kneecap out toward, or even past, your toes. It is similar to doing the leg press with your feet all the way down at the bottom of the platform...you wouldn't do that either. Plus it promotes bad form by allowing you to squat with your heels off the floor. If you were squatting normally, you wouldn't do that either. Really it's just a band-aid for people with poor form. If your Achilles tendons are too tight, stretch them. If you're trying to concentrate the load on your quads, do front squats.

I also find that front squats sometimes irritate my delts...I have tried crossed and straight holds, and I find crossed is more comfortable. It also helps to get your anterior delts really developed so they are flexed when you hold the bar.

I really like ATG squats, but I have the same problem...my quads and butt totally overpower my upper body. That's why I've been sticking to shorter leg workouts, and just once a week, with a lot of running. I'm trying to prevent any more hypertrophy. It seems to be working so far!

[gfundaro]

Oops, forgot to record yesterday! I wanted to have some fun & do cardio so I did 30 minutes of tennis and 30 minutes of frisbee. Came out to 400 calories, 55% fat! I've also lost a couple of the pounds I picked up in the last month of too much cheating, so that was good to see.

[gfundaro]

Today wasn't great :( I had bad stomach pains, the detraining effect took its toll after 2 weeks without proper lifting (and those two things were really discouraging), and I even forgot to do flyes. I couldn't do abs because of my tummy. For some reason, everything I eat today is causing stomach pains, so I'm just not on my A game. :-\ Anywho, I was still glad to get into the gym again.

Push

DB Bench 3X15,15,12 @ 25

DB Incline 2X15 @ 12

Decline Pushups 2X15,12

Arnolds 2X15 @ 12

Triset:
Lat Raise 2X12 @ 10
Front Raise 2X12 @ 10
Rev. Flyes 2X12 @ 10

Skullcrushers 3X15 @ 35

Cable Pressdowns 2X15 @ 30

DB Overhead Ext. 2X15 @ 20

Cardio
20 Min Stairstepper, Lvl9
20 Min Elliptical Intervals, Lvl4/10

Duration: 1 Hr 20 Min
Cals Burnt: 630 (45% Fat)

[gfundaro]

Today I felt better lifting, but after that I was pretty tired out, so I didn't kill myself on the cardio. I'm happy once I reach about 600 cals burnt, so I don't feel a need to keep going and going.

Pull

Lat Pulldown 3X15 @ 60/50/40

Supinated Pulldown 2X15 @ 50

Standing Cable Row 3X15 @ 40/30/30

GM's 3X15 @ 85/80/80

Upright BB Row 2X15 @ 35

DB Shrugs 3X15 @ 35

Cable Curls 3X15 @ 20

Hammer Curls 2X15 @ 12

Crossover Curls 2X15 @ 12

Forearm Curls 1X15 @ 25

Rev. Forearm Curls 1X12 @ 25

Cardio

15 Min Stairstepper
15 Min Elliptical

Abs
Circuit:
Decline Sit Ups 2X15
Lying Leg Raise 2X15
Decline Twists 2X15

Plank, 1 @ 30 Sec.

Duration: 1 Hr 30 Min
Cals Burnt: 630 (55% Fat)

[gfundaro]

AM
Legs

Squat 5X8 @ 135

SLDL 2X8 @ 135

Sumo DL 2X6 @ 135

Front Squat 4X8 @ 100

Side Lunge 4X8 @ 35

Calf Press 3X15 @ 90

Bent Leg Calf Press 2X15 @ 90

Duration: 50 Min

PM
Cardio
80 Min Walking (went to the movies to see Horton Hears a Who! so cute!)

Total Cals Burnt: 788 (~55% Fat)

[gfundaro]

AM
Cardio

5 Min Speedwalk (warmup)
40 Min Run (~4 mi.)
10 Min Speedwalk & Stretching

Cals Burnt: 608 (45% Fat)

[Jamps]

Uh oh..stupid stuff in the gym?? That's definitely a bad idea around heavy machinery lol :p I really wouldn't elevate your heels...it's unnecessary and dangerous. It creates a lot of shearing forces on the knee by forcing your kneecap out toward, or even past, your toes. It is similar to doing the leg press with your feet all the way down at the bottom of the platform...you wouldn't do that either. Plus it promotes bad form by allowing you to squat with your heels off the floor. If you were squatting normally, you wouldn't do that either. Really it's just a band-aid for people with poor form. If your Achilles tendons are too tight, stretch them. If you're trying to concentrate the load on your quads, do front squats.

I also find that front squats sometimes irritate my delts...I have tried crossed and straight holds, and I find crossed is more comfortable. It also helps to get your anterior delts really developed so they are flexed when you hold the bar.

I really like ATG squats, but I have the same problem...my quads and butt totally overpower my upper body. That's why I've been sticking to shorter leg workouts, and just once a week, with a lot of running. I'm trying to prevent any more hypertrophy. It seems to be working so far!

yeah i know, Well when i say doing stupid stuff i mean doing unfamiliar exercises with questionable loads/form.

I do the heel elevation thing so that i could target the quads more since i feel as if my quads are understimulated whenever i do regular squats. While doing these my knees don't go extremely past my toes and im also in a close stance. I've also taken other measures as to lessen the so called trauma on the knees, so for now i think im good to go on those....thanx for the tips though.

As for the front squat, I find that the crossed is more comfortable as well but it still bugs me...

As for the legs/butt issue, at least ur still training them as compared to others lol.

so how long have u been doing this periodization routine and why choose this one as opposed to conjugate periodization?

[Jamps]

...i demand updates :mad:























:p

[mmadisciple22]

gfundaro, come back. you are an excellent member of the board and we all miss you. forget about the bs in the keto thread, everyone's over it already.

[egoatdoor]

I think she's at summer camp.