have to love a HIIT session. best form of cardio out there
Was a shock to my system for for. Calves are real tender today.
Originally Posted by howimliving
strong pulls and mio is a lifesaver. mix it with 0 cal carbonated water so you can still burp really loud when your friends are drinking beer
lots of volume K
the monotony is what's going to kill you
Mio FTW. Crystal lite is decent for drinking but I have found Mio to be much better to mix with food.
I have a few things up my sleeve to keep it interesting. Once I fall into a lull I like to mix it up, plus the progress should keep me even more motivated.
Originally Posted by fltallpaul
Nice incline pressing!
Time for chest progress to catch up!
Originally Posted by LIFTthyPAIN
Solid work thus far! Keep it up.
TY Lift, the best is yet to come.
1/14/2013
Legs
Warm up: 5 min/1mile on bike.
Leg extension: 4x15-20
Front squat: 135x12 155x10 185x10 205x8 225x6
Lunges: 4x12
DB SLDL: 4x12
Leg curls: 4x12-16
Calf raises: 4x10-12
Thoughts: Front squats felt good. I am really trying to bring my quads up more than anything lower body speaking which is why I switched to front squats as opposed to back. I will probably stick with this for a while. First time doing SLDL with DB's and I liked them. More of a natural movement than BB but I will probably still switch back and forth periodically. Calves were already pretty sore from HIIT so just did a few sets to polish them off.
First day of 2nd semester class started today and the new year resolutionist were out in full force. Was able to keep focus up and really wasn't effected. Strength felt good after the carb refeed yesterday, and energy is also just fine.
Not sure if I am going to lift tomorrow, just do HIIT, or take an off day completely. Going to get a good nights rest and see how I feel. Time to eat!
“The only one who can tell you ‘you can’t’ is you. And you don’t have to listen.”
makes for a fun leg day when calves are already sore. nice work gettin it done
No kiddin. I think a combination of switching to front squats and totally exhausting calves put a real hurt on the wheels.
First day of no lifting or cardio. Still walked all around campus today, about 2 miles or so, but am using my off day calories which are a drop in carbs and fat. Managed to get in a mid day nap and am already itchin to get back at it tomorrow.
“The only one who can tell you ‘you can’t’ is you. And you don’t have to listen.”
Rest days are the devil...
Kill it today (I know you will! )
Muh muh... my momma said...
1/16/2013
Shoulders and Bi's
DB press: 40x20 60x12 70x10 80x8 90x6
Seated DB fly: 20x20 25x20 35x12 35x12
DB front raise: 35x12 (3)
Rear delt fly: 20x20 (3)
Face pulls: 35x12 (2)
Lying cable curl: 4x12 (4)
Alt DB hammer curl: 4x12 (each arm) (4)
Straight bar preacher curl: 4x12 (4)
Cardio: H.I.I.T
Thoughts: As expected after an off day, came out today feeling great. Really great contractions throughout the entire workout and one of the better overall pumps I have had in a while. I was worried that the low carbs I had yesterday would effect todays workout, but that wasn't the case. HIIT went better than expected as well. Going to take some pictures when my roommate gets home and send them over to Paul, from there we will see where my cardio/diet goes but I am down 3lbs since last week and have really felt good all weak. Never too tired and rarely hungry. Will update later tonight or tomorrow (may even get some video up in here).
“The only one who can tell you ‘you can’t’ is you. And you don’t have to listen.”
Thoughts: Felt great today. Diet is remaining the same this week after losing 3lbs last week. I am still a bit behind where I (and Paul) would like to be 7 weeks out as far as conditioning goes, but energy, strength, and overall health/mood is good so those are all good signs.
“The only one who can tell you ‘you can’t’ is you. And you don’t have to listen.”
Thoughts: Nothing too exciting this lift. Lightened the weight off the bat 5lbs on DB inclines. Was able to hit all sets of my 10x10 for flat bench after falling short last week so I was happy with that. Going to get a solid night of sleep tonight and try and beat the crowd for legs tomorrow morning.
“The only one who can tell you ‘you can’t’ is you. And you don’t have to listen.”
Thanks E! Very pleased with shoulder strength so far.
1/19/2013
Legs
Shout out to Animal who hooked me up with this beyond sexy shaker. Extremely well built and even thought it is only a shaker, Animal really knocked this one out of the park.
Leg extension: 4x20
Front squat: 5x10
Jefferson squat: 3x12 (each leg)
DB SLDL: 2x12 2x10
ss w/
Upright leg curl: 4x12
Cardio: H.I.T.T
Thoughts: First time doing H.I.T.T. after leg training and man did they take a beating. Really am liking front squats to put some extra emphasis on quad work as opposed to glutes/hams which I consider a strong point. Strength and energy is still up. I am noticing muscle soreness a little more than normal but other than that all is well.
“The only one who can tell you ‘you can’t’ is you. And you don’t have to listen.”
I see Layne and Paul like putting HIIT on leg day, what is the general premise/philosophy behind this? Just wondering if you know or if they pass down the information. It seems many who do HIIT utilize it on an off day..
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---- Because Results Matter ----
An honest, knowledgeable coach is really all you can ask for and Paul is that and more so far.
Originally Posted by The Solution
I see Layne and Paul like putting HIIT on leg day, what is the general premise/philosophy behind this? Just wondering if you know or if they pass down the information. It seems many who do HIIT utilize it on an off day..
I really don't have an answer for you. He didn't recommend this directly, they just fell on the same day and I felt I was up for it. Maybe Paul can chime in on the science behind doing legs and H.I.I.T. on the same day, if there is any at all.
“The only one who can tell you ‘you can’t’ is you. And you don’t have to listen.”
An honest, knowledgeable coach is really all you can ask for and Paul is that and more so far.
I really don't have an answer for you. He didn't recommend this directly, they just fell on the same day and I felt I was up for it. Maybe Paul can chime in on the science behind doing legs and H.I.I.T. on the same day, if there is any at all.
I def am curious!
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I like the idea of doing HIIT after leg work. going to have to give it a try on the same day. I usually do HIIT the day before or day after
The way I see it: if I do H.I.I.T on the day before legs then they could be sore for leg day; if I do H.I.I.T on the day after, my legs will be sore from leg day. Doing it on the same day for me is simply a way to do both without taking away from either.
Originally Posted by MuscleMom
I def am curious!
Agreed. As of now all I have is personal reasons, a little knowledge/backround behind my reasoning would be great. No bro science up in this journal!
Originally Posted by Raigs
I see a workout but where the weights at? Curious to see the weights on the jefferson lift
I will start adding them in raiger. I left them out because I don't really see my strength fluctuating too much over the 8 weeks, but who knows, I may surprise myself.
For reference, I usually do a warm up with just the bar (45) to make sure my flexors/extensors are good to go, then add 25's on each side to make the total wight 95lbs for 3-4 sets. If I do go higher in weight it will usually be by 10's because anything bigger than a 25lb plate inhibits my ideal ROM.
Refeed day today! Shoulders and Bi's when the gym opens up in a couple hours.
“The only one who can tell you ‘you can’t’ is you. And you don’t have to listen.”
I hear you on anything over 25 messing with the ROM. Stand on something maybe? IDK
It's really just an issue of putting weights no bigger in circumference than the 25. Sometimes I will add another 25 or a few 10's, really anything as long as it's not bigger than the 25lb plate.
Talked to Paul, his reasoning behind HIIT on a leg day is pretty much the same as mine. Basically just trying to avoid soreness all around and giving optimal recovery time.
1/20/2013
Shoulders and biceps
DB press: 40x20 60x12 70x10 80x8 90x6
Seated lateral raise: 20x20 35x12(3)
Rear delt fly: 20x20 35x12(3)
Behind the back leaning DB raise: 20x12(each arm) 25x10 30x8 35x8
Thoughts: Just another day at the office. Strength still up, really liked the leaning DB behind the back raises. I do them a lot like Frankhouser here at the 3:50 mark, except behind the back instead of in front:
Had my bi-weekly grocery story stop today as well. Aside from the basics (15lbs chicken, milk, oats, 7 dozen eggs, 2 cartons of egg whites, ect.) I also picked up these cut friendly treats. IIFYM FTW. The diet cream soda is money. I actually had to double check that it was diet after a few sips. Planning on diving into the cookies and creme ice cream truffle's during this Blackhawks intermission.
“The only one who can tell you ‘you can’t’ is you. And you don’t have to listen.”
Easily one of the best diet drinks along with Dr. P and Barq's RB.
1/22/2012
Chest and Tri's
Flat BB press: 225x5x5
Incline DB press: 50x10x10
Cable fly: 3x12
ss w/
Dips: BWx8
Rope pull downs: 4x12
Decline bench single DB extensions: 20x12 (2) 25x10 (2)
Cardio: HIIT
Thoughts: Switched it up a bit here and went with heavy BB presses and 10x10 incline presses as opposed to the other way around. I have always really liked incline DB presses and the 10x10 felt great.
Side note: Lifted back yesterday with some LIC. Had one of my best lifts in a while and got some footage. Getting my buddy I lifted with to upload them and send them over is like pulling teeth, but if/when he does I will edit it and post that workout.
(Unrelated) side notes: Blueberries have been a big help in reaching my fiber goals. Salsa on eggs=heaven. Simple low cal way to add a bunch of flavor which is nice since I have never been a fan of hot sauce. Speaking of hot, it is currently a lovely 2 degrees in Chicago.
“The only one who can tell you ‘you can’t’ is you. And you don’t have to listen.”
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Rack pulls: 135x20 315x10 405x10 495x8 585x8
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