SK's Trippin' with SciVation

[sammykapp]

Workout:

Cardio on the treadmill

5 min warmup
35 minutes various speeds/inclines ranging from 3.0 to 5.5 mph and 1.0 to 15%

[Vytis]

Did you ever have it at 5.5mph and 15% incline at the same time? That would be intense. I do my treadmill work hands free, so it's usually only at around 2.6mph when I'm walking on an incline....

[MoEcho]

Sammy.... Darling... Honey....

I am BEGGING you to start a new thread!!

Have you seen how long this has been going on???


New thread, new title. NOW.

[sammykapp]

Workout:

Dynamic stretching

Barbell Glute Bridges: 6 sets of 7-10

Back Hyperextensions: 3 sets of 10

Deficit Lunges: 2 sets of 7 per side

Cardio: 50 minutes Treadmill (speeds 3.0-4.5, inclines 1.0 to 15.0%)

Did you ever have it at 5.5mph and 15% incline at the same time? That would be intense. I do my treadmill work hands free, so it's usually only at around 2.6mph when I'm walking on an incline....

Very, very briefly. I do it to attempt to replicate some of the stages of a treadmill stress test that I have done with patients. The treadmills used for that go to a steeper incline (20+).

Plus at that level of incline, it is hard to keep that going for any extended period of time. So I hover at around 5-10 for a nice walk and run at usually 1-2%.

Sammy.... Darling... Honey....

I am BEGGING you to start a new thread!!

Have you seen how long this has been going on???


New thread, new title. NOW.

This thread is the sum of the entire journey since I've been on here. I'm a creature of habit. What can I say?

It is only 118 pages....

Maybe you can convince me this weekend.

[sammykapp]

Workout

Dynamic Stretching

1-Arm Standing Cable Rows: 6 sets of 8-10

Floor DB presses (middle sets 1-arm at a time): 4 sets of 7-10

Chest Supported T-bar Rows: 3 sets of 7-8

Incline DB Flies with Finishers Incline DB Press: 2 sets of 6 + 6

Kneeling 1-arm Landmine Presses: 3 sets of 10 per side

Face Pulls: 4 sets of 10

Planks 2 sets of 45 sec

Cardio: 50 min on the ARC trainer

[sammykapp]

Workout:

Dynamic stretching

Barbell Hip Thrusts: 4 sets of 5-10

Sumo Deadlifts: 5 sets of 1-5

Box squats: 2 sets of 10

Side Planks

Cardio: 30 min Incline treadmill

[sammykapp]

Workout:

Cardio: 30 min ARC trainer + 15 min on the Upright Stationary Bike

[Vytis]

Hey Sammy...you're T.O. weekend is soooo close....

[robertfah]

What's happening SK.....how are things going in here? Following any specific plan/diet lately or just rollin' with it?

[slobey]

here. back. never leaving

[sammykapp]

Workout:

Lifefitness Plate loaded Rows: 6 sets of 8-15

Cable Lat Pulldowns: 4 sets of 8-12

HS Machine High Rows: 3 sets of 10

Moto Rows: 3 sets of 10 per side

Machine Pullovers: 4 sets of 8-12

Cardio: 52 min on the Treadmill

Notes:
So while in Toronto, there were a couple of workouts. Lots of chest, shoulders and triceps. And for someone who is not entirely in shape, it made for some solid days. I have to remember to train for these visits!!!

But I also enjoyed more carbs in 48 hours than I usually eat in a week...so all in all, it was quite a most enjoyable time. Plus I got a workout with Rob and the J-me. As always, I have yet to have a workout with people from here that wasn't just awesome.

Hey Sammy...you're T.O. weekend is soooo close....

And we both survived!!! So great to finally meet up with you! I believe you have penciled in hamstrings and calves for our next meeting's agenda....

What's happening SK.....how are things going in here? Following any specific plan/diet lately or just rollin' with it?

Things are moving along. The diet plan which coincides with my lent plan of not eating baked goods from the Au Bon Pain open 24 hours at both hospitals (which is usually an all-too-convenient place for high carb/high calorie fare when stressed and starving, which usually happen at the same time). It also is now including low carbs, protein and modest fats. As far as training....it is exactly as you ask, just rollin with it. I've been so burnt out from work, the previous extended dieting phase of over a year before I worked to maintain, and injury that it really started to suck all the fun I used to have with working out. I'm just starting to try and get that back, so fun and function is the name of my game as of now.

here. back. never leaving

Thank goodness you are. We're practically neighbors after all.

[annemarie_DJ]

Helloooo! Ya gotta luv Lent, if for no other reason that it gives us yet more incentive to stay away from naughty foods! Sounds like your weekend in T.O. was fun. Working out with buddies keeps us honest! I hear Rob's a real task master!

[sammykapp]

Workout:

5 min Treadmill

BB Flat Bench
warm ups 2 sets of 10
5 sets of 5

Lat pulldowns
3 sets of 10

Standing Mili Press
1 set of 8
3 sets of 5

s/s with
Bent over Lateral Raises
4 sets of 10

Walking Lunges (prisoner style)
2 sets of 20 per leg

1-arm Marching planks
2 sets of 5 per side

Stretching

Cardio: 40 min Incline Treadmill

Helloooo! Ya gotta luv Lent, if for no other reason that it gives us yet more incentive to stay away from naughty foods! Sounds like your weekend in T.O. was fun. Working out with buddies keeps us honest! I hear Rob's a real task master!

I don't always end up giving up stuff for lent...usually because I forget what I gave up! Some years, I've given up giving up stuff. (pretty much cheating ) But this year, it's a good kickstart to avoiding a temptation that I often give in to when stressed at work.

And working out with people who are just out of what your strength range is always helps kick things up a notch. And finally after all this time, getting to do an actual workout with Rob was awesome. It holds true that yet again, there are some really wonderful people on this interwebz.

[Vytis]

We'll definitely have to do that agin SK...

[sammykapp]

AM Workout

Cardio: 50 min on the elliptical

We'll definitely have to do that agin SK...

Absolutely, without a doubt. It was a great time!

[slobey]

AM Workout

Cardio: 50 min on the elliptical

you get bored?

[sammykapp]

Workout

Stretching

Bent over BB Rows (close to Pendlay stylez)
2 warm up sets
5 sets of 5

BB Back Squats: Kind of
3 sets of 5

Wide-Neutral Grip Seated Cable Rows
5 sets of 10

1 arm DB Flat Bench Press
5 sets of 5-10

Pallof Press
3 sets of 10 sec per side

Rotational Cable Pull
3 sets of 10 per side

Cable Crossover reverse Flies
4 sets of 10

you get bored?

Slightly, but the reason for cutting off at 50 is that I listen to mp3 lectures as part of a plan to study for some upcoming board exams and get some cardio in. The lecture I was listening to was 47 minutes, so I rounded up to 50.

[robertfah]

Workout

Stretching

Bent over BB Rows (close to Pendlay stylez)
2 warm up sets
5 sets of 5

BB Back Squats: Kind of
3 sets of 5

Wide-Neutral Grip Seated Cable Rows
5 sets of 10

1 arm DB Flat Bench Press
5 sets of 5-10

Pallof Press
3 sets of 10 sec per side

Rotational Cable Pull
3 sets of 10 per side

Cable Crossover reverse Flies
4 sets of 10



Slightly, but the reason for cutting off at 50 is that I listen to mp3 lectures as part of a plan to study for some upcoming board exams and get some cardio in. The lecture I was listening to was 47 minutes, so I rounded up to 50.

Looks like you hit the whole body in this workout.....what's the "Kind of" beside BB back squats? Power to you for being able to listen to a lecture while doing cardio.....I think I would fall alseep, lol.

[slobey]

Bent over BB Rows (close to Pendlay stylez)

Second time tonight that I read 'Pendlay style' for this. Must look into it.

I remember during grad school bringing notes to study while doing the upright bike. Found myself struggling with reading comprehension because my mind was too focused on how badly my legs burned.

[sammykapp]

Workout:

Close Grip Seated Cable Rows
6 sets of 10

Flat BB Bench
2 warm up sets of 10
5 sets of 5

Pronated Grip Seated Cable Rows
4 sets of 10

Turkish Get ups
1 set per side of 5

Chest height Wood Choppers
3 sets of 10 per side

Deficit Lunges
2 sets of 9-10 per side

Cardio: 15 min on the ARC trainer

Second time tonight that I read 'Pendlay style' for this. Must look into it.

I remember during grad school bringing notes to study while doing the upright bike. Found myself struggling with reading comprehension because my mind was too focused on how badly my legs burned.

Pendlay's are a change of pace for me as I usually just do regular BB rows. But I'm switching it up to change the way they feel.


I have yet to try to really study while reading. I can read on the bike, but it doesn't produce a really good cardio workout if I'm trying to do MISS or HIIT. LISS I can swing this way. But as this is just listening to the lecture, I know I'm not going to necessarily retain 100%, but if even just 50% gets in so I can retain it for the next time I watch the lecture and take notes, it is all good.

[sammykapp]

Workout:

Cardio: 55 min on the treadmill

[sammykapp]

Workout

Lifefitness Plate-loaded rows
6 sets of 8-12

BB Flat bench press
2 warm up sets
5 sets of 5

DB Pullovers s/s with DB Flies
3 sets of 8-10

HS Machine High Row
2 sets of 10

HS Decline Machine Chest press
2 sets of 10

Walking Lunges
2 sets of 10-20 per leg

Plank 1-arm marches
2 sets of 10-12 per arm

Balance work


Notes: Workout brought by corned beef and cabbage festivities.

[Vytis]

Notes: Workout brought by corned beef and cabbage festivities.

That's pretty cool Sammy. My workouts are usually brought by the letters "B & H" and by the number "12".

[annemarie_DJ]

Glad to hear you two had fun working out together. And yes, there are lots of great peeps here on this thread. My rate of meeting people In person is coming along pretty well. I might go to T.O. again this year for the pro show in June. Maybe we can coax Vytis out of the burbs

[Vytis]

Glad to hear you two had fun working out together. And yes, there are lots of great peeps here on this thread. My rate of meeting people In person is coming along pretty well. I might go to T.O. again this year for the pro show in June. Maybe we can coax Vytis out of the burbs

Dat der city scares me with 'dem tall building and all 'dem peoples with their city-folk talk...

[sammykapp]

Workout:

Pendlay Rows:
Warm up sets x 2
5 sets of 5

Incline DB Bench Press
4 sets of 5-10
s/s
Chest Supported DB Rows
4 sets of 10

HS Machine Shoulder Press
5 sets of 5-10

Pallof Press
3 sets of 10 sec per side

Planks
2 sets of 1 minute

Treadmill 15 min incline treadmill

That's pretty cool Sammy. My workouts are usually brought by the letters "B & H" and by the number "12".

I'd say the sponsorship works.

Glad to hear you two had fun working out together. And yes, there are lots of great peeps here on this thread. My rate of meeting people In person is coming along pretty well. I might go to T.O. again this year for the pro show in June. Maybe we can coax Vytis out of the burbs

Maybe you can! I hear there have been sightings in the past......

Dat der city scares me with 'dem tall building and all 'dem peoples with their city-folk talk...

True story: After my first trip to T.O., I was talking to some people at work about it. My initial Statement was "it reminds me of a cleaner (even with a garbage strike), nicer, and more polite version of NYC..." Them: "oh, so it was really nothing like NY...."

TO does have dem city peoples...and dos bildin's that hit the sky.....

[MoEcho]

Hey Sammy Just dropping in to say hello... it's been too damn long!

[sammykapp]

Workout:

Leg Press:
5 sets of 5-20

Flat BB Bench Press
2 warm up sets of 10
5 sets of 5
s/s with
Bent Over Lat Raises
5 sets of 10

1-Arm Standing Cable Rows
4 sets of 10 per side

Hybrid RDL/SLDL
3 sets of 8-10

Side Planks
2 sets of 30 sec per side

Cardio: 45 min on the elliptical

Hey Sammy Just dropping in to say hello... it's been too damn long!

IT HAS!!!!!! GET IN HERE. Nao.

[sammykapp]

Workout:

Cardio: 55 min on the elliptical

[MoEcho]

55 minutes? strong will is strong! Miss ya!