# OBF & FF Log Fall 2012 #

[gracielou]

Great job on the weight loss!!!

[AcesUp23]

Didn't get a chance to post last week bc dealing with #sandy... Gym stayed open and managed to get early AM workouts.

Weighing: 210.0 down only -.5 for week

Today I started cycle 3 of the Allpro routine. I will add excercises to the routine that focus on specific body part like chest, back, bi's, tri's, legs, abs. Today I added 3 additional chest movements.

Workout for 11/3:

-10 min ellip warmup
-Allpro routine
-2x8 incline chest
-2x8 decline chest
-2x8 deadlifts
-5x6 assisted pull-ups (50lbs assist)
-2x8 chest pec machine
-20 min HIIT ellip

As I write this it seems like I overtrained but I felt good after. Week 1 of new cycle is only 8 reps anyhow. May get heavy once I get to 12 rep week. All in all felt excellent afterwards. Chilled in sauna and steam room to unwind afterwards.

[gracielou]

Didn't get a chance to post last week bc dealing with #sandy... Gym stayed open and managed to get early AM workouts.

Weighing: 210.0 down only -.5 for week

Today I started cycle 3 of the Allpro routine. I will add excercises to the routine that focus on specific body part like chest, back, bi's, tri's, legs, abs. Today I added 3 additional chest movements.

Workout for 11/3:

-10 min ellip warmup
-Allpro routine
-2x8 incline chest
-2x8 decline chest
-2x8 deadlifts
-5x6 assisted pull-ups (50lbs assist)
-2x8 chest pec machine
-20 min HIIT ellip

As I write this it seems like I overtrained but I felt good after. Week 1 of new cycle is only 8 reps anyhow. May get heavy once I get to 12 rep week. All in all felt excellent afterwards. Chilled in sauna and steam room to unwind afterwards.

I am not one to worry about over training. You really have to push your body extremely hard and for sometime to get there. Just listen to your body and don't worry to much about over training. You will definitely know when you are over training cause there is no doubt when your body starts to tell you. Also mental and emotional comes into play too when over training too. You will become tired and run down, moody, emotional, on edge..these are sure signs of over training. Bottom line is just try and listen and be more aware of not only how you feel physically but emotional and physical well being. Sometimes physically you will feel find but there will be signs mentally and emotionally you are over training.

[AcesUp23]

I am not one to worry about over training. You really have to push your body extremely hard and for sometime to get there. Just listen to your body and don't worry to much about over training. You will definitely know when you are over training cause there is no doubt when your body starts to tell you. Also mental and emotional comes into play too when over training too. You will become tired and run down, moody, emotional, on edge..these are sure signs of over training. Bottom line is just try and listen and be more aware of not only how you feel physically but emotional and physical well being. Sometimes physically you will feel find but there will be signs mentally and emotionally you are over training.

thanks man.. appreciate the advice...makes sense.

[AcesUp23]

Finished up week strong: 5 mile run in AM and Bikram yoga at nite.

[AcesUp23]

Workout for Monday 11.05:

- 10min ellip warmup
- Allpro routine: Cycle 3, Week 1, Day 2
- 2x8 Deadlifts
- 2x8 curls w. barbells
- 2x8 curls w. curl machine
- 2x8 curls w. dumbbells
- 2x8 row machine- sitting
- 6x6 pullups asst by 60lbs
- 15min HIIT


Awesome feel afterwards.. had to rush to work so no time for steamroom/ sauna. Scale looked good preworkout but wont be official til Sat weigh-in.

[AcesUp23]

30 min on Bike and ab work

[AcesUp23]

Woke up at 4 in the morning and could not get back to bed...blahhhhh...at work right now exhausted..

got to gym early.

- 10min ellip
- Allpro routine cycle 3, week 1, Day 3.. Day 3 is usally a light lift day per program but had energy when i was lifting and increased weights

- 6x6 assisted pullups
- 3x8 Back rowing machine
- 3x8 Assisted Dips

forgot to do Deadlifts...doh!!!! must have been falling asleep towards the end...


-15min HIIT to finish

[AcesUp23]

Sat AM lift session:

- 10 min ellip warmup
- Allpro routine cycle 3, week 2, day 1
- 3x9 deadlifts
- 3x9 incline bench
- 3x9 decline bench
- 3x9 row machine
- 6x6 assisted pull-ups
- 15 min ellip warmup


Felt good during workout. Started getting a pain in my heal last week so gonna stick to ellip and bike for cardio for now.
Feel and see my arms getting definition. Need my core to catch up.

[AcesUp23]

Weigh in and Cardio:

Weign in today: 210lbs...boooooooooooooo. no weight loss this week.. made some bad decisions 3 out of the 7 days during dinner but managaged to stay flat.

cardio: 30 mi HIIT on ellip and 20 min HIIT on bike..

[EjnarKolinkar]

Weigh in and Cardio:

Weign in today: 210lbs...boooooooooooooo. no weight loss this week.. made some bad decisions 3 out of the 7 days during dinner but managaged to stay flat.

cardio: 30 mi HIIT on ellip and 20 min HIIT on bike..

You will get the upper hand for sure!

[AcesUp23]

You will get the upper hand for sure!

Thks man

[AcesUp23]

Lift day:

- 10min ellip warmup
- Allpro routine: cycle 3, week 2, day 2
- 2x9 deadlifts
- 3x9 preacher curls
- 3x9 cable curls
- 6x6 assisted pull-ups (60 lb assist)
- 15 min ellip HIIT

good workout felt solid.

[TPAYNTER]

last week, time to get it done! finish strong.

[AcesUp23]

Cardio Day.


Got a bum left heel late last week and have completely stopped running and moved to just Bike and elliptical for cardio.

Today: 30min HIIT on Ellip and 15min HIIT on Bike.

Today isnt my official weigh-in day but I managed to get under 210 yesterday and floating around 208lbs today. Kept diet very clean since Sunday.

[AcesUp23]

Lift day 3.

Had a work function on Tuesday nite.. was a late nite.. so had to push day 3 to thurs.


- 10 min ellip warmup
- All Pro routine, Cycle 3, week 2 , Day 3
- 2x9 Deadlifts
- 6x6 Assisted pull ups (60 lbs assist)
- 15 min HIIT on ellip

Felt good and could have done more.... but had to get to work and feed the bog .

[AcesUp23]

Hey folks,

Didn't get a chance to post this week bc of work and commute but haven't missed a workout. I finally got back to running. My w/o week starts on sat so ran 6mi, 5mi, 5 mi on Sun, tues, and thurs. I also wrapped up cycle 3, week 3 of the all pro routine today.

Feel good overall and nutrition has been on point as I finally broke 210 last week.

[AcesUp23]

Lift Day: Cycle 3, week 4, Day 2 of Allpro routine.

- 10 Min warmup
- Allpro routine (chit is getting heavy)
- 2x8 deadlifts
- 3x11 preacher curls
- 6x6 assisted pullups (40 lbs assist)
- 10min HIIT..

Started running again last week (1st time in about 3-4 weeks). did 6mi Sun, 5mi Tues, 4 mi last thurs on Turkeyday. Picked it up again with 6 mi this past sunday. I think the squats and the deads are really helping since 6 miles are feeling like 3. Really need to start dropping and cutting.. abt 6 weeks left in OBF contest..

Weigh in on Sunday 208lbs... no change from prior week but down 12 lbs since 9/21.

[AcesUp23]

Have been ridiculously busy at work and have been trying to keep up with the posting.

Wed 11/28 was my Allpro routine cycle 3, week4, day 3. went well. Today was cardio.. I don't know where it came from but this week was an awesome week. I totally said eff it and stuck to a solid meal plan and got back on the running grind on top of the lifting which lead to blasting throough my 208lbs plateu. as of this AM i was at 203.5.. Will try to post meals later tonite. but feeling great. hope all is well with you guys.

[AcesUp23]

Have not missed a workout although my posting has been limited. Will post a min of 1x per week going forward.

This week I finished week 5 of Cycle 3 of the Allpro Beg routine (15 weeks in the books). I've also added isolation excercises for Arms, Legs, Back, Chest etc...

My typical week starts on Sat and lift days are Sat, Mon, and Wed. I do cardio Sun, Tues, and Thurs. Friday is Rest day.

Have been picking up the running these past few weeks and banged out 18 (6/day) miles this week on treadmill. I like running outside but it's BEEN BRrrrrICK. So i've been running elevated 1-3 at varying speeds to try to mirror outdoor conditions.

In terms of diet and nutrition, i've been keeping it in check. As such, today I was 202lbs in the AM preworkout. thats -18lbs loss since start of contest mid Sept. I see the weight coming off easier as my eating habits have become better.

Been a good experience thus far..