SK's Trippin' with SciVation

[annemarie_DJ]

Lots of cardio going on here. What's going on?? Do you have any specific goals set for this spring/summer? Or just wanting to get back into short shorts? ...and going outside... where other humans lurk..

[sammykapp]

Workout on 3/29

Pendlay Rows
5 sets of 5

Overhead Press
5 sets of 5

Lifefitness 1 arm Cable Chest Press
2 sets of 10-8

3/31
Workout

20 min Cardio on the ARC trainer
15 min on the treadmill


4/1 Workout
BB Flat Bench Press
2 warm up sets of 5-10
5 sets of 5

Sumo Deadlifts
3 warm up sets
1 set of 5

1-Leg Leg Press
2 warm up sets
4 sets of 5
1 set of 10

Neutral Grip Wide Cable Rows
3 sets of 10
1 set of 10 with Pronated Grip

Reverse Cable Fly
4 sets of 10

Wood Choppers
4 sets of 10

Cardio
40 mins on the Elliptical

55 minutes? strong will is strong! Miss ya!

Every now and then, strong will is strong. MISS YOU MORE.

Lots of cardio going on here. What's going on?? Do you have any specific goals set for this spring/summer? Or just wanting to get back into short shorts? ...and going outside... where other humans lurk..

Cardio is partly because of a work competition where when you sign up on a team, they give you a ****meter to count steps. You have to get 8000 a day, and they max out at 15000 for credit. The teams that make it 3 months get put in a drawing to win hotel and airfare in Paris. So that at least makes sure I get stuff in each day whether it is work-related NEAT or actual cardio.

Goals for the moment are to gradually get back to enjoying the process of working out the way I used to. Once things are a little more regular, I'll assess and see what I want to do in terms of working with someone vs. not. I do have my mind set on the notion that in about 6-8 months I'll be starting to apply for jobs, etc. Given that my job does have a component (or should have) of promoting wellness/fitness, I do have it in mind to be ready to present myself in a manner conducive to that.

[Vytis]

Hey SK. Our company put on a walking challenge last summer. We gave out ****meters and had teams compete over a 12 week time-frame. There were some impressive tallies at the end.

[slobey]

Paris? wow . awesome. start sleep walking.

[MoEcho]

Walk to Ottawa to see me!!!!

[annemarie_DJ]

Goals for the moment are to gradually get back to enjoying the process of working out the way I used to. Once things are a little more regular, I'll assess and see what I want to do in terms of working with someone vs. not. I do have my mind set on the notion that in about 6-8 months I'll be starting to apply for jobs, etc. Given that my job does have a component (or should have) of promoting wellness/fitness, I do have it in mind to be ready to present myself in a manner conducive to that.

Well now that's what I call an awesome goal. Practice what you preach sort of thing! As for working with someone - do you mean a PT? I'm a loaner myself. I workout once a week with a friend who has really pushed me to go heavier (on legs). That has been a great advantage and quite enjoyable. She's serious, so we don't waste too much time chatting. We save that for after. But normally, working out alone is fine with me.

Walk to Ottawa to see me!!!!

Now there's another smart idea !

[sammykapp]

Workout

Pendlay Rows
warm up sets x 2
5 sets of 5

Standing Military Press
warm up set
5 sets of 5

Face Pulls
3 sets of 10

DB Pullovers (On the bench the long way)
2 sets of 10

Cardio: 35 min on the Elliptical

Hey SK. Our company put on a walking challenge last summer. We gave out ****meters and had teams compete over a 12 week time-frame. There were some impressive tallies at the end.

It is absolutely crazy the numbers people get, especially even the people like nurses who are on their feet constantly. We have some in the cath lab who are up to 17000 + steps by 3pm..... Given I stand in place during procedures, it's a bit of an uphill battle against them in that regard. But everyone maxes out at 15000, so its all gravy after that point. It is a nice camaraderie/competition thing though.

Paris? wow . awesome. start sleep walking.

Trust me, I could benefit from sleep walking.

Walk to Ottawa to see me!!!!

I'll see if they'll set up this as a bonus/alternative. I do have yet to visit Canada's capitol....

Well now that's what I call an awesome goal. Practice what you preach sort of thing! As for working with someone - do you mean a PT? I'm a loaner myself. I workout once a week with a friend who has really pushed me to go heavier (on legs). That has been a great advantage and quite enjoyable. She's serious, so we don't waste too much time chatting. We save that for after. But normally, working out alone is fine with me.

Now there's another smart idea !

It's funny, when I first started lifting when I was 12 for sports...I had workout partners for the next 10 years of my life. For the last 12...I've been essentially solo except for when I meet up with people from here 1-2 a year. I briefly had a trainer about 4 years ago in person which was kind of nice, but he wasn't exactly knowledgeable. Any diet/training counseling I've gotten since then has all been from distance. Which at times has worked well to a point I got some success, and then stopped producing. After observing the trainers at my gym, I'm not to blown away by any of them where I'd hand over my cash to work with them. I'm in the process of evaluating a few options for online coaching, and when my mindset is all good to go and I've handed over the funds for my board exams/medical license renewals so I know where I'm sitting...I may make a move. Accountability is a pretty valuable tool, and while I miss having a nice reliable workout partner, I haven't really found any at my gym that I see on the regular enough to become acquainted with to the point that would be an option.

[Vytis]

All through high school and university I had training partners, but have been solo since. I kind of miss the push you get by training with someone else.

[sammykapp]

Workout:

Cardio: 50 min on the Elliptical

All through high school and university I had training partners, but have been solo since. I kind of miss the push you get by training with someone else.

I won't lie. I do miss the motivational aspect and the camaraderie. It is one of the reasons I like making the trip north. It reminds me of that aspect that I used to love about training back in the day. Even the part where I almost decapitated myself in 1998 when my bench spotter thought it'd be a good idea to sing along with a slow N'sync song (yes, the weight room had an interesting choice in radio stations at that time).

[slobey]

a slow N'sync song (yes, the weight room had an interesting choice in radio stations at that time).

nothing gets me to push through that last rep like ' I Want You Back'

[sammykapp]

Workout:

Incline BB Bench
Warm up set of 10
sets of 5, 3, 6, 5, 5

Seated Cable Rows Pronated Grip
4 sets of 8-10

Leg Press
Warm up set of 10 x 2
4 sets of 5

HS Machine Shoulder Press
1 set of 10
4 sets of 5

HS High Row
Set of 10, 8, 10, 10, 10

Walking Lunges
2 sets of 10

Cardio: 20 min on the elliptical

nothing gets me to push through that last rep like ' I Want You Back'

Imagine the fortitude of "G-d must have spent a little more time..." It's a miracle I'm alive today to share my story.....

[Vytis]

SAMMY!!!!! Where are you!!!!

[annemarie_DJ]

SAMMY!!!!! Where are you!!!!

^^ lost in cyberspace?! ^^

[sammykapp]

*blows some dust bunniez off the journal



Workout:
Deadlifts
Warm Up sets
Working sets up to 185 x 1

Bent over Rows
4 sets of 5-12

Free Motion Lat pull Downs
4 sets of 6

Inverted Rows
4 sets of 4-6

Cardio: 20 min Incline treadmill

Notes: 1) Highly likely I'm going to be enjoying a much more regimented approach. I finally managed to meet an actual in person trainer in my gym of all places that I think may finally be able to help me break down the form issues I have and finally resolve them once and for all. Pretty exciting since I've had them for...my whole lifting life.
2) Just got back from a 4.3 day trip to Miami. Before you get jealous: it was for work and consisted of coursework and lectures from 7:30 am to 9pm. I did manage to spend 1 episode of 3 hours in the sun, but again before you get jealous: I paid a nice price for that with a really awesome sunburn that I'm now applying aloe vera to every 4 hours so that I don't start to look like a reptile in order to salvage some of the tan it will hopefully become.

That may explain some of the absence.

SAMMY!!!!! Where are you!!!!

I'm back. Can't really stay away. I have a fear people would start to call me Snuffy if I did.

^^ lost in cyberspace?! ^^

I am found again. Like a bad penny.

[slobey]

guys!!! wtf. you were all supposed to hide and pop out when she came back. ugh. it's ruined.


hey sammy. welcome baaaack . why didn't you have sunscreen on??? ahem

[sammykapp]

Workout

FreeMotion Cable Chest Press
Sets of 12, 10, 8, 6, 6, 8, 12

Incline DB Press
4 sets of 6-8

HS Iso-lateral Wide Chest Press
Sets of 12, 8, 8, 8, 12

Machine Pullovers
2 sets of 10

Cardio: 30 min on the ARC trainer

guys!!! wtf. you were all supposed to hide and pop out when she came back. ugh. it's ruined.


hey sammy. welcome baaaack . why didn't you have sunscreen on??? ahem

They are not good at surprises.

So...out of a sheer silly need to get some color as I haven't seen more than 2 hours of sunlight collectively in 2 years, I had a sick need to make the most of the 3 hours at noon in Miami.

Do I know better? Yes.

Am I glad I don't look like I should have the coloring of a vampire? Yes. It's a coin toss really.....

[sammykapp]

Workout:

Warm up

Box squats
sets of 3-5
2 sets of 15

Lying Leg Curls
3 sets of 10

Hip Adductor
3 sets of 12


Cardio
30 min treadmill intervals

[sammykapp]

Workout

warm up sets

Barbell Bench Press
5 sets of 5
1 set of 12

Single Arm DB Flat bench press
5 sets of 5 per side

Seated Overhead DB Tricep extensions
3 sets of 8

Tricep Pushdowns
3 sets of 8

Assisted dips
3 sets of 12

Cardio: 15 min on the treadmill

[robertfah]

Good to see you back Sammy....what's with the layoff? Did you just need a break?

[Vytis]

They are not good at surprises.

SURPRISE!!!!

Ah damn...I am late huh? I guess we do suck at surprises...

Hey Sammy!

[MoEcho]

Workout

warm up sets

Barbell Bench Press
5 sets of 5
1 set of 12

Single Arm DB Flat bench press
5 sets of 5 per side

Seated Overhead DB Tricep extensions
3 sets of 8

Tricep Pushdowns
3 sets of 8

Assisted dips
3 sets of 12

Cardio: 15 min on the treadmill

Herro

How's life? I've been totally out of the loop lately. Hope you're well!

[annemarie_DJ]

Quite a few of us seem to be slacking off the forum these days. What's up with that? Too busy training, no doubt! We must stick together kids!

[sammykapp]

Workout

Warm up

Deadlifts
5 sets of 5

Speed Pulls
3 sets of 3

Bent Over BB Rows (underhand grip)
3 sets of 8

SLDL
3 sets of 10

Back Extensions
3 sets of 12

Inverted Rows
2 sets to failure

Cardio: 20 min on the elliptical

Good to see you back Sammy....what's with the layoff? Did you just need a break?

In a sense, yes. In another, it was just the accumulation of a lot of frustration. The emergence is due to some higher motivation, and the fact I found a trainer in life after not really trying to find one that I think I actually might click with. So I'm excited to see what comes of it.

SURPRISE!!!!

Ah damn...I am late huh? I guess we do suck at surprises...

Hey Sammy!

Better late than never, and always better than late for dinner.

Herro

How's life? I've been totally out of the loop lately. Hope you're well!

Things are decent. Finally back in a routine again of getting to the gym much more frequently. I'm not excited for some of the work/life stress with having to get back into studying when I'm not at work again.....

Quite a few of us seem to be slacking off the forum these days. What's up with that? Too busy training, no doubt! We must stick together kids!

We do. But as you know also, sometimes life comes along...

[sammykapp]

Workout

Standing Military Press
5 sets of 5
1 set of 15

Seated DB Press
3 sets of 8

Partial DB Lateral Raises
3 sets of 20

Cable Face Pulls
3 sets of 15

BB Shrugs
3 sets of 12

Cardio: 15 min intervals on the Treadmill

[push_it]

Guess what? I'm comin back!
Can't wait to do some readin and catch up on your progress!!

[Vytis]

We miss Sammy....

[Vytis]

Guess what? I'm comin back!
Can't wait to do some readin and catch up on your progress!!

Hey Jess, funny SK disappears just as you show up....

[robertfah]

We miss Sammy....

I think someone went a-wall again

[annemarie_DJ]

Zzzzzzz Hope all is well in Paris.

... I like starting rumours...

[MoEcho]

Zzzzzzz Hope all is well in Paris.

... I like starting rumours...

lol Sammy?? You there? I should talk. I haven't posted in my own thread in about a month!