Please Scroll Down to See Forums Below
A Journey: Dead Solid, Perfect - *Bunny* Log
- Thread starter *Bunny*
- Start date
So you are not doing any sprinting and plyo's work at the current time?! Wierd not seeing your ski mountain drawings and how many times you ran up and down that thing*Bunny* said:
Why the long cardio now? I mean why no interval training? Just cruious why the change I suppose.. what Yer thinkin is. What the goal is your going for? Haven't seen the long list of goals you used to type up lately, and just wanting to make sure things are going good.Do you have someone watching your form on the push/pulls, cleans, etc.? I debated on doing those eventually but I would prefer to have someone watch my form and all.. especially with my back..
Well have a good day!!!
Thank you. You have a good day too.treilin said:So you are not doing any sprinting and plyo's work at the current time?!
**Sprinting sometimes, plyo's no. Neither are consistent or to a set schedule. If I feel like doing them that particular day then I will.
Wierd not seeing your ski mountain drawings and how many times you ran up and down that thing
**I have been doing a lot of reading, educational most... My mind cannot just sit & read (or study for that matter), no good, I usually have to be doing something else to keep it busy at all times, so, I do it on the elliptical to keep my body occupied. I have no specific reason but I will say change is always good, I'm sure my body is enjoying it.
What the goal is your going for? Haven't seen the long list of goals you used to type up lately, and just wanting to make sure things are going good.
**At this time I do not have any goals. Quite frankly I'm tired of them. Thank you for your concern but I am highly unfulfilled in many aspects of my life. I am alive, cancer free and have loving parents, I'm happy for that ... so that's kind of where I'm at.
Do you have someone watching your form on the push/pulls, cleans, etc.? I debated on doing those eventually but I would prefer to have someone watch my form and all.. especially with my back..
**Yes I do. You can have sbt vid you after watching some form vids (gayle hatch site is great) then post them on weight training forum if you want critique. You can practice the movement with a Barbell (no weight, the lighter ones) just to get down technique.
Well have a good day!!!
Sure I get dizzy sometimes, esp after squatting. But I feel those are issues more concerned with improper breathing which I'm working on.jpt said:
I would never recommend to the 'average' person to train on empty. After reading some excellent studies on cardio (courtesy of lifter) I am even iffy on suggesting doing THAT on empty. I would just never train abs on a full stomach b/c tried it, & wanna
SOOOOooo... even liquid I can hear swishing around & it bothers me.I do what I do for two reasons (1) I am by no means average and (2) I won't know what does & does not work for me if I don't try it.
Maffiosa
New member
*Bunny* said:Sure I get dizzy sometimes, esp after squatting. But I feel those are issues more concerned with improper breathing which I'm working on.
I would never recommend to the 'average' person to train on empty. After reading some excellent studies on cardio (courtesy of lifter) I am even iffy on suggesting doing THAT on empty. I would just never train abs on a full stomach b/c tried it, & wanna
I do what I do for two reasons (1) I am by no means average and (2) I won't know what does & does not work for me if I don't try it.
I always train on an empty tank, rocky did
Hope yous feeling better, just dropped by to show some
al420
New member
*Bunny* said:Sure I get dizzy sometimes, esp after squatting. But I feel those are issues more concerned with improper breathing which I'm working on.
I would never recommend to the 'average' person to train on empty. After reading some excellent studies on cardio (courtesy of lifter) I am even iffy on suggesting doing THAT on empty. I would just never train abs on a full stomach b/c tried it, & wanna
I do what I do for two reasons (1) I am by no means average and (2) I won't know what does & does not work for me if I don't try it.
That is a really good point, rarely do you hear breathing as a focus point but it sure should be. Top level strength coaches preach breathing big time. I seem to recall Gayle Hatch speaking about it in one of his training vids
How the hell you can train on empty is crazy to me, but like you said "I am by no means average"
No - you sure aren't! Not even close Bunny.
ck2006
New member
*Bunny* said:Sure I get dizzy sometimes, esp after squatting. But I feel those are issues more concerned with improper breathing which I'm working on.
I would never recommend to the 'average' person to train on empty. After reading some excellent studies on cardio (courtesy of lifter) I am even iffy on suggesting doing THAT on empty. I would just never train abs on a full stomach b/c tried it, & wanna
I do what I do for two reasons (1) I am by no means average and (2) I won't know what does & does not work for me if I don't try it.
Yup breathing is always a good thing
I always forget to, but when I start to focus on that I find my lifts are better and more controled, hmmmm, go figure LOL
Hey, Bunnyluv.
badgergrl
New member
*Bunny* said:Sure I get dizzy sometimes, esp after squatting. But I feel those are issues more concerned with improper breathing which I'm working on.
I would never recommend to the 'average' person to train on empty. After reading some excellent studies on cardio (courtesy of lifter) I am even iffy on suggesting doing THAT on empty. I would just never train abs on a full stomach b/c tried it, & wanna
I do what I do for two reasons (1) I am by no means average and (2) I won't know what does & does not work for me if I don't try it.
I would like to read the cardio studies if you have a link.
I know what you mean about the swishing around. I can't take that either.
Here's one honey...badgergrl said:I would like to read the cardio studies if you have a link.
I know what you mean about the swishing around. I can't take that either.
http://www.elitefitness.com/forum/showthread.php?t=471337
bumping this to review some things
*Bunny* said:Some things I can make a decision on in a second.
Other things take some time, esp. when it comes to my training or lack of it recently.
working out. I got caught up in the design of a split I completely forgot that you need to start somewhere and NOT overwhelm yourself with the infinite, literally infinite # of options out there. In my journal I have countless ideas, with correlating diets to match each split … 2 day, 3 day 4 day one BP a day splits, double 2 a days, push pull etc…& somewhere online or in a book, I am SURE it has been used before, ALL of my variations… SO I have decided just to start with this for a few weeks and then do a push/pull variation so I hit all muscle groups twice a week (subject to change daily LOL). Feel free to use anything I suggest, of course, with user discretion.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Day 1 (LC) – Legs, Abs, Calves
Day 2 (LC) – Chest, Tris
Day 3 (HC) – OFF (Abs, Calves option and/or YOGA)
Day 4 (MC) – Back, Bis, Forearms (Wrist optional)
Day 5 (LC) – Shoulders, Traps
Day 6 (LC) – OFF (Abs, Calves option and/or YOGA)
Day 7 (HC) – OFF (or YOGA)
Diet Info:
* LC = Low(er) Carb
* MC = Moderate Carb
* HC = High Carb
• I (usually) train early morning so I will have a Pre/During workout shake consistently, consisting of Whey (ISO AGB & Gatorade), during every AM weight lifting workout.
• Depending how I am feeling, I will throw in an apple every so often, even on low carb days, which will also include unlimited green veggies.
• The 1st high carb day should fall during the week before Day 4, so I will eat Oatmeal, sweet potatoes, brown rice, etc. I may continue smaller portions on the moderate carb day, which I’ve included to give me some energy for the workout falling on Day 5 (Back & Shoulder are my FAVORITE muscles groups to train).
• The 2nd high carb day will most likely be a cheat day/meal/etc. I hope to NOT go overboard with food, but this is the day to satisfy any cravings I have been having during the week, time to go out to dinner with my P’s, friends, etc. My attempt to have a social life I suppose. This day will precede my Day 1 Leg workout.
• When I say LOW CARB, don’t think the typical ‘low’ day for a carb cycle you’ve seen grace the board. I will still have a possible small sweet potato, small serving of Oatmeal, apple etc early in the day. I count everything I eat in fit day, so my veggie carbs will be in my totals for the day. If I take them out, my carbs for a ‘low day’ including the oats or sweet tato may range from 50-70 grams. I will adjust as needed or if I am crashing.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Training elaboration:
* I know that for me, I need to isolate abs & calves 3-4 times a week. I may have to work up to this since I have trained once (with weights) in the last 4 weeks & already use these muscles groups when doing cardio (calves), train (core stability), etc.
* I also like to throw in some forearm work & wrist curls, seems to help with my wrist/grip strength
* Day 1 & 2 as well as 4 & 5 are easily interchangeable for me … I set this up so Legs fall on the AM after a carb up so I’m going to keep Legs as Day 1. Shoulders & Back are my strongpoint so I’ll have to play those by ear. I may flip flop the every other week.
* Cardio I am leaving to do daily if I want to. 2-4 days will be some type of Sprint, Hill, Stairs, Plyo work (you know how I roll). 2-3 days will be moderate/stead state, easy machine based stuff, even just a walk and hopefully I can get some private yoga instruction)
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
The following are some of the exercises I find that work best for me. I do not expect to do all of these EVERY workout, simply pick & choose, alternate as I need to & add some new ones or ones I forgot along the way. I usually will do 1-2 warmup sets with light weight from 6-15 reps depending if I did some type of warm up cardio, then focus on a weight progression and decrease the reps. If my heaviest weight is easy @ 6-8 reps, make a note & the following week, bump up weights accordingly.
Legs
• Squats – 4 sets ( 10, 10 , 8, 6 or 10, 8, 8, 6 )
• Leg Press – 3 sets ( 10, 8, 6 )
• Stiff Legged Dead Lifts – 3 sets ( 10, 8, 6 )
• Leg Curls (Seat or Standing) – 2 sets ( 8, 6 or 8, 8 )
• Standing Calf Raises – 5 sets
**May replace one or more of the above exercises with: **
• Walking DB/BB Lunges
• Reverse BB Lunges
• Glute Kickbacks
• Weighted Step Ups
• Calf Presses
Chest & Tris
• Flat Bench BB Press – 4 sets ( 10, 10 , 8, 6 or 10, 8, 8, 6 )
• Incline DB Press – 3 sets ( 10, 8, 6 )
• DB Flyes – 2 sets ( 8, 6 or 8, 8 )
• Dips – 3 sets ( 10, 8, 6 )
• Cable Press downs – 2 sets ( 10, 8 )
**May replace one or more of the above exercises with: **
• Skulls
• DB Triceps Extension (Single Arm [SA] as well)
• Single Arm Reverse Grip Cable Pulldowns
Back & Bis
• Pullups, Assisted Wide Grip Pull Ups, Wide Grip Pull down – 4 sets ( 10, 10 , 8, 6 or 10, 8, 8, 6 )
• Bent Over Barbell Row – 3 sets ( 10, 8, 6 )
• Seated Cable Row – 3 sets ( 10, 8, 6 )
• Barbell Curls – 3 sets ( 10, 8, 6 )
• Seated DB Curls (incline option) – 2 sets ( 10, 8 )
• Weighted Hypers – 3-4 sets (10-12 reps)
**May replace one or more of the above exercises with: **
• Hammer Curls
• Wrist Curls
• Reverse Grips BB Curl
Shoulders, Traps
• Seated Barbell Press – 4 sets ( 10, 10 , 8, 6 or 10, 8, 8, 6 )
• DB Lateral Raises – 3 sets ( 10, 10, 10 or 10, 10, 8 )
• DB or BB Shrugs – 3-4 sets
• DB Front Raises – 3 sets ( 10, 10, 10 or 10, 10, 8 )
• Rear Delt DB or Cables – 3 sets ( 10, 10, 8 or 10, 8, 8 )
Abs – One or more of the following, Possible Giant sets
• (Weighed) Decline Crunches + Pulse Crunches & eccentric holds
• Hanging Leg Raises
• Vacuums
• Stability Ball Crunches
• Scissor Kicks + Bicycles w/ Upper Body Motion (f/ Shadow Project)
SgtSlaughter
New member
Happy Monday..... that's an oxymoronic phrase I think
lol
WoNderWoMan25
New member
What a great bump - As always, your log is an education and inspiration!
jpt
New member
Hey Bunz....hope Weekend Was Great!!
Your Log Is Exceptional Like Everyone Says.....
So How Long Will You Be Hitting Each Muscle Twice A Week? And What Will The Intensity Be Like? I'm Doing It 3x A Week But The Volume Is Light.....for Example Back Ends Up Being 12 Sets Per Week
Your Log Is Exceptional Like Everyone Says.....
So How Long Will You Be Hitting Each Muscle Twice A Week? And What Will The Intensity Be Like? I'm Doing It 3x A Week But The Volume Is Light.....for Example Back Ends Up Being 12 Sets Per Week
WoNderWoMan25
New member
*Bunny* said:
I am back there with you !!!
Our office is closing and my last day is Nov 15, 2006 (now official). Of course, I have too much time on my hands here in the office and I am using it .... quality, here on EF .... Need to get my training and diet back on track, I feel like I've been moving backwards instead of forward. Thank you again for all that you post/put out here for us!!
SgtSlaughter
New member
Who's putting out? lolck2006 said:[/B]I was going to say something sick, but.... LOL
WoNderWoMan25
New member
ck2006 said:[/B]
I was going to say something sick, but.... LOL
ya know... i was thinking of that before i hit 'submit reply' but i thought i was over-reacting. apparently i'm not the only perverted mind around here...
hi bunny
SgtSlaughter
New member
times 2ck2006 said:
I speak on behalf of Me, Myself and I ... as well as the majority of your log readers, posters, and lurkers (I hope)...
We all hope you're doing well *Bunny*!!!!
We miss you lotta lotta!! And we know you're doing what you gotta do!...But we LOVE reading your detailed log updates*hint hint*
So whenever you find time... know that you have some loff from ur Log
You inspire, have inspired, and will inspire many a more people *B* ... keep doing what your doing, don't fret at the small stuff... focus on the big picture... Keep at it B
Maffiosa
New member
sgtslaughter said:times 2
I speak on behalf of Me, Myself and I ... as well as the majority of your log readers, posters, and lurkers (I hope)...
We all hope you're doing well *Bunny*!!!!
...But we LOVE reading your detailed log updates*hint hint*
So whenever you find time... know that you have some loff from ur Log
You inspire, have inspired, and will inspire many a more people *B* ... keep doing what your doing, don't fret at the small stuff... focus on the big picture... Keep at it B
WE
BUNNY
I
Ilk
Guest
BUNNY!!! 
jpt
New member
i agree with sarge...dont's sweat the pety things....pet the sweaty thingssgtslaughter said:times 2
I speak on behalf of Me, Myself and I ... as well as the majority of your log readers, posters, and lurkers (I hope)...
We all hope you're doing well *Bunny*!!!!
...But we LOVE reading your detailed log updates*hint hint*
So whenever you find time... know that you have some loff from ur Log
You inspire, have inspired, and will inspire many a more people *B* ... keep doing what your doing, don't fret at the small stuff... focus on the big picture... Keep at it B
SgtSlaughter
New member
I C U
Aww thanks for the everyone.
Mini Update.
May not seem pretty to some, but I’m not complaining, just telling it like it is…
This morning I MADE IT TO THE GYM ... woo hoo!!!! & trained Chest, Ant. Delts, and got in some HIIT. Only training I've done since October 5th, besides my YPT Wed. am's. OMG did she kick my butt yesterday, NO JOKE
... I may take my her Hatha Yoga class Thursday morning(s) at 6 but that has yet to be decided for sure.
I am so beat when I get home I have no energy/motivation to lift, not that I like PM training anyway.
Haven't been sleeping well, usually pass out on couch, stumble to bed one of the 2-3 times I have been waking up during the night, then chose to sleep rather than get up & train. This results usually from a combo of stress, lethargy, depression, kidney function & poor diet, to name a few ... not uncommon this time of year for me, with work & my version of ‘off season’ I s’pose… Last night I removed my @$$ from the couch & hit the bed by 9, laid for an hour & slept great. FINALLY, I needed that.
For my birthday I decided to treat myself to Invisalign. I wore braces for 4-5 years & my ortho wasn't clear about getting my wisdoms removed… my teeth eventually moved back & the wisdoms really pushed them out of whack… I am NOT a fan of my smile, YES if I could afford it I’d buy myself a beautiful cosmetic smile… haha but this was cheaper. I have to wear these ‘trays’ 22 hours a day, taken out only to eat etc… After every meal I have to floss & brush so it’s annoying & I’m sure co-workers wondering wtf since I didn’t tell them, and you CANNOT see anything in my mouth. They actually make my teeth look better AND whiter ... SCORE! I have to wear them through Jan., updating new ones every 2 weeks & that's it... I better have a perfect smile or I'm kicking the new Dentists ASS! If I'm not 100% satisfied he works til I am... HA! Does he just know what he got himself into or what?!
Other than that, I’m working on the minor speech impediment (unnoticeable to others supposedly) & adjusting to not having my tongue ring in after 10 ish years. I took it out a week before ( I think) my 10 yr HS reunion, which I did NOT attend.
So that’s a mini update.
Thanks for caring
everyone. Mini Update.
May not seem pretty to some, but I’m not complaining, just telling it like it is…
This morning I MADE IT TO THE GYM ... woo hoo!!!! & trained Chest, Ant. Delts, and got in some HIIT. Only training I've done since October 5th, besides my YPT Wed. am's. OMG did she kick my butt yesterday, NO JOKE
... I may take my her Hatha Yoga class Thursday morning(s) at 6 but that has yet to be decided for sure. I am so beat when I get home I have no energy/motivation to lift, not that I like PM training anyway.
Haven't been sleeping well, usually pass out on couch, stumble to bed one of the 2-3 times I have been waking up during the night, then chose to sleep rather than get up & train. This results usually from a combo of stress, lethargy, depression, kidney function & poor diet, to name a few ... not uncommon this time of year for me, with work & my version of ‘off season’ I s’pose… Last night I removed my @$$ from the couch & hit the bed by 9, laid for an hour & slept great. FINALLY, I needed that.
For my birthday I decided to treat myself to Invisalign. I wore braces for 4-5 years & my ortho wasn't clear about getting my wisdoms removed… my teeth eventually moved back & the wisdoms really pushed them out of whack… I am NOT a fan of my smile, YES if I could afford it I’d buy myself a beautiful cosmetic smile… haha but this was cheaper.
I have to wear these ‘trays’ 22 hours a day, taken out only to eat etc… After every meal I have to floss & brush so it’s annoying & I’m sure co-workers wondering wtf since I didn’t tell them, and you CANNOT see anything in my mouth. They actually make my teeth look better AND whiter ... SCORE! I have to wear them through Jan., updating new ones every 2 weeks & that's it... I better have a perfect smile or I'm kicking the new Dentists ASS! If I'm not 100% satisfied he works til I am... HA! Does he just know what he got himself into or what?! Other than that, I’m working on the minor speech impediment (unnoticeable to others supposedly) & adjusting to not having my tongue ring in after 10 ish years. I took it out a week before ( I think) my 10 yr HS reunion, which I did NOT attend.
So that’s a mini update.
Thanks for caring
Wow sounds like some good changes underway!! I heard those Invisalign's were really good. Speech impediment?! I didn't pick up on it, must be good at hiding it! Great job on getting back into the gym. We all need a break here and there.. I know!
Sleep issues still... Do you think it's stress related? Usually when I'm stressed I can't sleep.. crappy dreams, etc.. Hopefully that Yoga helps clear your mind.
Sleep issues still... Do you think it's stress related? Usually when I'm stressed I can't sleep.. crappy dreams, etc.. Hopefully that Yoga helps clear your mind.
From these trays in my mouth ...treilin said:Wow sounds like some good changes underway!! I heard those Invisalign's were really good. Speech impediment?! I didn't pick up on it, must be good at hiding it! Great job on getting back into the gym. We all need a break here and there.. I know!
Sleep issues still... Do you think it's stress related? Usually when I'm stressed I can't sleep.. crappy dreams, etc.. Hopefully that Yoga helps clear your mind.
I can hear it... It'll adjust in a few weeks I'm sure... My S's sound funny *Bunny* said:For my birthday I decided to treat myself to Invisalign. I wore braces for 4-5 years & my ortho wasn't clear about getting my wisdoms removed… my teeth eventually moved back & the wisdoms really pushed them out of whack… I am NOT a fan of my smile, YES if I could afford it I’d buy myself a beautiful cosmetic smile… haha but this was cheaper.
OMG
That IS SO COOL!
Mine shifted too!!!
I am so happy for you - I hate mine too so I know how you feel.
YAY!!
Happy Dance!
EMAIL ME Ms. Thang.
<----------- with your new Bunz of Steel grin
Roonytunes
New member
Well, you were always a hawtie to me, so I sure as heck didn't notice anything off with your teeth. But yay for invisalign and more importantly, for self-improvement and self-satisfaction....the Bunns certainly deserves it!
I spent $1500 on veneers in Aug to close up a gap which I thought looked awful between my front two teeth. I too had braces when I was young and without wearing a retainer religiously, my teeth were starting to shift. Anyway, it's funny because I think I look SO much better now with the veneers in place and not ONE PERSON (I kid you not!) has noticed. I don't really care because I did it for myself and the gap bothered me everytime I looked in the mirror. But ultimately, this is just more proof we are our own worst critics.
Glad to see you pop in, Bunns. And
for getting a good night's sleep. That's definitely not underrated my any means.
I spent $1500 on veneers in Aug to close up a gap which I thought looked awful between my front two teeth. I too had braces when I was young and without wearing a retainer religiously, my teeth were starting to shift. Anyway, it's funny because I think I look SO much better now with the veneers in place and not ONE PERSON (I kid you not!) has noticed. I don't really care because I did it for myself and the gap bothered me everytime I looked in the mirror. But ultimately, this is just more proof we are our own worst critics.
Glad to see you pop in, Bunns. And
for getting a good night's sleep. That's definitely not underrated my any means.
happy thoughts.
Sassy69
New member
I expect I'll be strapped into a full set o' braces in the coming months myself. From the last visit to the ortho they said the invisilines and even the behind-the-teeth braces wouldn't do all the work that needs to be done. Great.....
Anyone watch "Ugly Betty" on Thursday nites....?
Anyone watch "Ugly Betty" on Thursday nites....?
SgtSlaughter
New member
“I will not let anyone walk through my mind with dirty feet.” ~ Mahatma Gandhi ~
~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~
*Bunny* DSP Log
Thursday, October 5th, 2006
Weight 160?
Workout – - Legs On Empty, No DWO Shake
Leg Day Part I – Quad Focus
• ATF Front Squats –
– No weight / various reps throughout workout to peep form in mirror
- Bar (45) / 5-6 reps
- Bar + 20 (65) / 10 reps
- Bar + 40 (85) / 8 reps
- Bar + 70 (115) / 6 reps
- Bar + 90 (135) / 2 reps *This is a reps PR*
• Full Cleans , Push Press –
– Bar (45) / various reps throughout workout to check form
• Step Ups – 7 risers + step
– 25 lb plates / 8 each leg
– 25 lb plates / 10 each leg X 2
• Single Leg-Leg Press –
– Sled (125) / 8 each leg + random ATF back squats with bar (45)
• Leg Extension – (1*3 / 1*4 Tempo)
– 60 lbs / 10 reps
– 70 lbs / 10 reps (1*3 / 1*4 Tempo)
– 80 lbs / 10 reps
• More Full Cleans –
– Bar (45) / various reps throughout workout to check form
~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~
*Bunny* DSP Log
Wednesday, October 11th & 18th , 2006
Workout – One hour Yoga/Pilates Training On Empty
~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~
*Bunny* DSP Log
Thursday, October 19th, 2006
Workout – - On Empty
Warm up 5-8 minutes of one of the ellipticals.
Chest & Ant/Med Delts –
• Flat Bench –
- Bar (45) / 15 reps warm up
- Bar + 20 (65) / 12 reps
- Bar + 40 (85) / 8 reps
- Bar + 50 (95) / 3 reps
- Bar + 50 (95) / 4 reps
• Incline DB Press –
– 30s / 12 reps
– 40s / 6 reps
– 40s / 7 reps
• Incline DB Flyes –
– 30s / 6 reps X 3
• MIL BTN OHP – Seated
- Bar (45) / 10 reps
- Bar + 10 (55) / 8 reps
- Bar + 20 (65) / 7 reps + ½ rackd to lower notch
- Bar + 25 (70) / 6 reps
• Upright Row –
- Bar (45) / 10 reps
- Bar + 5 (50) / 10 reps
- Bar + 10 (55) / 8 reps
• DB Lateral Raises –
- 12.5s / 12 reps
- 12.5s / 8 reps (2 second ecc hold)
- 15s / 7 reps + 1 that was horrible
• DB Front Raises – Single Arm alrenating
- 12.5s / 10 reps
- 12.5s / 8 reps X 2
A.M. PWO Cardio – Intervals
• Step Mill – 13 minutes, Intervals, Level = L, 60 seconds each
– L4 / L8 X 4
– L4 / L9 X 1
– L4 / L10 X 1
– L4 <-- 60 seconds
• Bike – 7 minute cool down, L 10
~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~
*Bunny* DSP Log
Friday, October 20, 2006
Workout – - Not EVEN half assed Leg Day On Empty
Warm up 5-8 minutes of one of the ellipticals.
Leg Day Part II – NOT FINISHED
• ATF Back Squats –
– Bar & No weight / various reps throughout workout to STRETCH
- Bar (45) / 10 reps w.u. X 2
- Bar + 20 (65) / 7 reps
- Bar + 50 (95) / 8 reps
- Bar + 70 (115) / 5 reps
*Sat in pocket to stretch out my legs.. I was too dang tight... dragged ass on the floor to hit my normal flexability, wasn't happening*
**Had a rough night, mind NOT there, so I did cardio & read what I had to, to keep mind CLEAR for an hour...**
A.M. PWO Cardio – Intervals
• Precor Elliptical – 60 minutes, Full Incline throughout
– L5 / 5min
- L10 / 5min
- L15 / 5min
- L20 / 43min, then L10 (half incline) for 2 minutes
~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~
~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~
*Bunny* DSP Log
Thursday, October 5th, 2006
Weight 160?
Workout – - Legs On Empty, No DWO Shake
Leg Day Part I – Quad Focus
• ATF Front Squats –
– No weight / various reps throughout workout to peep form in mirror
- Bar (45) / 5-6 reps
- Bar + 20 (65) / 10 reps
- Bar + 40 (85) / 8 reps
- Bar + 70 (115) / 6 reps
- Bar + 90 (135) / 2 reps *This is a reps PR*
• Full Cleans , Push Press –
– Bar (45) / various reps throughout workout to check form
• Step Ups – 7 risers + step
– 25 lb plates / 8 each leg
– 25 lb plates / 10 each leg X 2
• Single Leg-Leg Press –
– Sled (125) / 8 each leg + random ATF back squats with bar (45)
• Leg Extension – (1*3 / 1*4 Tempo)
– 60 lbs / 10 reps
– 70 lbs / 10 reps (1*3 / 1*4 Tempo)
– 80 lbs / 10 reps
• More Full Cleans –
– Bar (45) / various reps throughout workout to check form
~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~
*Bunny* DSP Log
Wednesday, October 11th & 18th , 2006
Workout – One hour Yoga/Pilates Training On Empty
~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~
*Bunny* DSP Log
Thursday, October 19th, 2006
Workout – - On Empty
Warm up 5-8 minutes of one of the ellipticals.
Chest & Ant/Med Delts –
• Flat Bench –
- Bar (45) / 15 reps warm up
- Bar + 20 (65) / 12 reps
- Bar + 40 (85) / 8 reps
- Bar + 50 (95) / 3 reps
- Bar + 50 (95) / 4 reps
• Incline DB Press –
– 30s / 12 reps
– 40s / 6 reps
– 40s / 7 reps
• Incline DB Flyes –
– 30s / 6 reps X 3
• MIL BTN OHP – Seated
- Bar (45) / 10 reps
- Bar + 10 (55) / 8 reps
- Bar + 20 (65) / 7 reps + ½ rackd to lower notch
- Bar + 25 (70) / 6 reps
• Upright Row –
- Bar (45) / 10 reps
- Bar + 5 (50) / 10 reps
- Bar + 10 (55) / 8 reps
• DB Lateral Raises –
- 12.5s / 12 reps
- 12.5s / 8 reps (2 second ecc hold)
- 15s / 7 reps + 1 that was horrible
• DB Front Raises – Single Arm alrenating
- 12.5s / 10 reps
- 12.5s / 8 reps X 2
A.M. PWO Cardio – Intervals
• Step Mill – 13 minutes, Intervals, Level = L, 60 seconds each
– L4 / L8 X 4
– L4 / L9 X 1
– L4 / L10 X 1
– L4 <-- 60 seconds
• Bike – 7 minute cool down, L 10
~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~
*Bunny* DSP Log
Friday, October 20, 2006
Workout – - Not EVEN half assed Leg Day On Empty
Warm up 5-8 minutes of one of the ellipticals.
Leg Day Part II – NOT FINISHED
• ATF Back Squats –
– Bar & No weight / various reps throughout workout to STRETCH
- Bar (45) / 10 reps w.u. X 2
- Bar + 20 (65) / 7 reps
- Bar + 50 (95) / 8 reps
- Bar + 70 (115) / 5 reps
*Sat in pocket to stretch out my legs.. I was too dang tight... dragged ass on the floor to hit my normal flexability, wasn't happening*
**Had a rough night, mind NOT there, so I did cardio & read what I had to, to keep mind CLEAR for an hour...**
A.M. PWO Cardio – Intervals
• Precor Elliptical – 60 minutes, Full Incline throughout
– L5 / 5min
- L10 / 5min
- L15 / 5min
- L20 / 43min, then L10 (half incline) for 2 minutes
~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~
You're a MACHINE lady! Git'r goin' !
I know what desk work is like... I can't WAIT to get training full time.. :S
I know what desk work is like... I can't WAIT to get training full time.. :S
SgtSlaughter
New member
*3al420 said:
Have a great weekend *B_Bunny*
SgtSlaughter
New member
I know! surprizing huh?! lol... dang power outages last night, i kept taking naps when the power went out*Bunny* said:You're awake?! haahhahaha NYCE! Morning!
got in a grand total of 8 hours, so i'm not cranky
Thank you!!
Roadster eh? Where we goin?... I SHOULD go hit the stairs today... I'm at my p's so I have no shoes here... I think I may go to target & just buy an outfit change & go straight there lolsgtslaughter said:I know! surprizing huh?! lol... dang power outages last night, i kept taking naps when the power went out
got in a grand total of 8 hours, so i'm not cranky
Thank you!!
... They won't have my mizunos though ...SgtSlaughter
New member
To get D.T.Massages*Bunny* said:Roadster eh? Where we goin?... I SHOULD go hit the stairs today... I'm at my p's so I have no shoes here... I think I may go to target & just buy an outfit change & go straight there lol
Aww... well if you're not more than 30 mins from where ur stuff is, that's "not far" IMO and you need to git-r-done
lol @ going to targhey just for some stuff to workout in asap
ity is right!HA! I wish ! I need one so bad to relax & get these neck issues worked out, AND to be adjusted (posture!!!!!!)sgtslaughter said:To get D.T.Massages
Aww... well if you're not more than 30 mins from where ur stuff is, that's "not far" IMO and you need to git-r-done
lol @ going to targhey just for some stuff to workout in asap
^^ I don't agree with that lol, you know that.
I made it ANOTHER 12 days & hit the gym… Couldn’t take it, I MISS lifting weights. Past few months, I took 2 weeks then 4, then 3, now 2 more… and I wasn’t even doing 2-a-days or cardio … Nothing even remotely close to the intensity I use to thrive at & benefit from… For me I am UNDERtraining & getting sick …. It’s really quite bizarre. Most deff. taking notes on this one…mm107 said:
For YOU yes your body/mind needs to recover… seriously with all this training, now work and school full time while squat/benching 5-600 lbs? Nuff said.
That is really one of the sweetest thing you have ever said to me. Thanks Sassy.Sassy69 said:Them's some very nice gifts to the Bunz and the Bunz deserves everything!
Yes, absolutely the combo of things I posted. I have never been one to be able to sit & ‘meditate’… so since the YPT is mostly pilates right now, with more yoga as stretching/breathing, I’ll have to look into the Hatha class possibly. At my old gym circa early project 05, a friend tried to get me to do the bikram class with him (not at the same facility). I may try it out in the upcoming months. Just have to come up with the $$ to get started. I can decide from:treilin said:
Monthly Unlimited ......$99 ($50 setup fee)
Intro Special (2 Classes) = $20
Single Class = $15
20 Class Pack = $220
Discount $20 if purchased after Intro
Yearly Membership - $1200
Best Value
I’ll have to go sit in the sauna to get used to the heat lol, I never did like the Sauna (for more than 10 minutes), but again, b/c I was just sitting there doing NOTHING lol
velvett said:OMG That IS SO COOL! Mine shifted too!!! I am so happy for you - I hate mine too so I know how you feel. YAY!! Happy Dance! EMAIL ME Ms. Thang.
I compared my trays to the last ones and they don’t appear to look like I want them so we’ll see… he did give that 100% satisfaction guarantee… Yes, I love(d) piercings … and NOT for the appeal of a more pleasurable sexual experience.. I’ll just out it out there…al420 said:Wow................. you used to have a tounge ring
Thanks HiDnHiDnGoD said:
I wonder if I have any… lol I don’t think I do. I can pop it back in & take one if I really wanted tojpt said:jp digs your smile....
----thx management
are you taking any sleep aids bunz?
No, NO sleep aids… only thing that works is Valium and well, that isn’t the best thing (i.e. addiction) BUT it did help me greatly when I used it though THAT’s for sure.
No silly, no spitting either … S’s and sometimes X’s … I feel everyone can hear it but no one notices or seems them. I take ‘em out for client that came in though. They had to attach these notches to 8 of my teeth, 4 top (per side) 4 bottom… to match the notches in the Invis trays, to lock them & secure them better, not too hard to take out, but I JUST noticed that ALL the ones on the bottom are gone lol … WTF …treilin said:ohhhhh
Good thing my dentist is fine Thanks RT!!!! I was never labeled as such growing up, I’ll tell ya that for sure. Maybe that’s why I’m so humble… & STAYING that way. I WANT Porcelain veneers but I would need at least 8 on top & 6 on bottom to make me 100% happy. 4th tooth back (on each side) is the issue with me.Roonytunes said:Well, you were always a hawtie to me, so I sure as heck didn't notice anything off with your teeth. But yay for invisalign and more importantly, for self-improvement and self-satisfaction....the Bunns certainly deserves it!
I spent $1500 on veneers in Aug to close up a gap which I thought looked awful between my front two teeth. I too had braces when I was young and without wearing a retainer religiously, my teeth were starting to shift. Anyway, it's funny because I think I look SO much better now with the veneers in place and not ONE PERSON (I kid you not!) has noticed. I don't really care because I did it for myself and the gap bothered me everytime I looked in the mirror. But ultimately, this is just more proof we are our own worst critics.
Glad to see you pop in, Bunns. And
Roony YOU have a beautiful smile. First thing I noticed about you and Treil actually.
the-short-one said:
Thanks Maff! Me?! Trouble?! Never…Maffiosa said:
That was for you. My chest is SORE… , left side mostly…ck2006 said:EXCELLENT READING
Hope the legs feel better!
I mean how many times can I get up & stretch?! I am VERY unhappy with a desk job. Yes, I am SO happy I have a job, make money, blah blah blah blah blah… my posture suffers, my joints do, I tense my neck all the time… and I TRY to work on it but still, hunch, tense, argh… My positive thoughts will entail getting OUT of this job in 3 years if I can get an insurance policy to cover my preexisting condition … Health insurance may want 7 yearsal420 said:
I WILL NOT go to another company to work in a corporate setting, for less money, to retrain to something I will not love & again be stuck at a desk all day… NO thank you. So I just have to stfu & deal with it, which blows… /end rant.Thanks for dropping in S_W. I was on the other end of it as well, bartending for 8-10 hours on my feet in 3” heels. (my shift not to forget 1 hour cleanup after)StRoNg_WoN said:
I don’t remember my feet hurting as bad as I ache from sitting… sometimes it hurts to get up from the chair . Last plane I took, I was in so much pain from sitting WOW, I thought if I opened my mouth I would be removed from the plane. Hey girl! You too! Update your log!!!LuluDeren said:I love reading your log, Bunny! I hope you have a great weekend.
I havent trained (weights) in like 2 weeks so Im going with me trying to hit my normal #'s after a long break. Always learning.ck2006 said:Thank you, hope your chest is better, is it muscle sorness or something worse though
Since I am no longer benching with my arms flared out, and stick to close grip, I no longer have the issues I did from my form & pain... This is what my bench resembles http://www.exrx.net/WeightExercises/Triceps/BBCloseGripBenchPress.htmlI'm switching up my program starting next week. I'm gonna try things I haven't before like front squats & Close Grip Bench. Does the CGB work the pecs as much, or is it mostly tri's?*Bunny* said:I havent trained (weights) in like 2 weeks so Im going with me trying to hit my normal #'s after a long break. Always learning.
SgtSlaughter
New member
Nice!! CGBP over the past 9 weeks for me has = no shoulder pain, overall "re shaping" from a BB stand point... my entire pec area looks developed instead of having just "outer meat" as I called it before, lolHiDnGoD said:
Your tris will thank you as well
Check out the vids in the first post...http://www.elitefitness.com/forum/showthread.php?p=6492414#post6492414HiDnGoD said:
That is what I consider my Close grip & regular bench style these days.
Tweakle & BiggT make great points about CG & where to start.
I do not have beef necessarily the wider grip so much as the BOWING out of the elbows (making the 90 degree angle, then going full ROM with that) ... that IMO causes shoulder injuries as well to the pec minor/delt (or similar tie ins) ... The last 8 out of 10 people who benched the way I don't like have had issues from it.
SgtSlaughter
New member
*Bunny* said:^^ elaborating on this b/c sarge stated it better in his log:
"elbows in line with the barbell... now i'm close gripping tucking my elbows into my lats"
Better way to explain it
I SHOULD have said in-line with upper arm or upper arm paralel to barbell...Tucking is the most important fo sho
WOW, so when I 1st joined I always said I had full body (incl face) before pics but couldn't get them off my moms camera. Well she just got the camera working & the pics are there !!!
lmfao
This was Dec 04 before I started the project in Jan 05. I wonder if we can get them OFF the camera and on here. They are hilarious.
lmfao
This was Dec 04 before I started the project in Jan 05. I wonder if we can get them OFF the camera and on here. They are hilarious.
SgtSlaughter
New member
lol... i have no ideer what that means, i thought u were going to say somethin' about a "mangina"*Bunny* said:
SgtSlaughter
New member
LMAO!*Bunny* said:
Na, haven't really seen the movie... bits and pieces, but not really.
Funny stuff!
I know what you mean... I had to throw up the bar (I think 85) for OHP after a 1/2 rep...lol I think at the time it was a PR but that's what I get for doing chest first.HiDnGoD said:Thanks. Awesome vids. Scared me looking at that last missed rep without a spotter.
SO what I was thinking... when splitting my Chest & Delts, do my focus lifts first, then the 'fluff' later... i.e. Flat Bench/Incline then OH BTN Press/Rows... then switch to finishing exercises like flyes, lat/front raises...
Same with Back & Delts
Same with my Leg Days (always SQUAT first)
We'll see, I'm going to be doing some revamping of my split. Should be fun.
SgtSlaughter
New member
You got it!! The big compounds always first.
~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~
*Bunny* DSP Log
Monday, October 23, 2006
Weight 177 lbs
Workout – - On Empty
Warm up 5 minute warm up on LFE w/ UBM
Chest & Ant/Med Delts –
• Flat Bench –
45 x 6
55 x 6
65 x 6
75 x 6 (more in me)
55 x 15 (backoff)
• MIL BTN OHP – Standing, squat rack
45 x 6
50 x 6
55 x 6
60 x 6 (almost failure)
50 x 8 (8 felt good for backoff set)
• Upright Row –
45 x 6
50 x 6
55 x 6
60 x 6
50 x 11 (backoff)
• Incline DB Flyes – (sets x weight x reps)
3 x 25s x 8
• DB Front Raises – Single Arm alternating
2 x 12.5s x 8
1 x 15 x 8
• DB Lateral Raises –
3 x 12.5s x 8
• Core work on BOSU – legs together then jackknife position then together then other side jackknife position
5 x 10 sec holds @ center then 10 sec holds each leg
A.M. PWO Cardio –
• LFE w/ UBM – 20 minutes, random program, Level 10
~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~
Supplements & Stims
Sesapure – 1 to 2 caps with food as needed
Cardio Breeze – 2 caps pre a.m. workout
Glucorell-R - 1 to 2 caps 15 – 30 min before meals as needed
~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~
Vitamins & Mineral’s - TBD
~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~
Water Total *ALOT*
~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~
Workout Rating: TBD
Mental Day Rating:
Bod Rating:
Overall Day rating:
~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~
Calories Eaten Today
grams cals %total
Total: TBD
*Bunny* DSP Log
Monday, October 23, 2006
Weight 177 lbs
Workout – - On Empty
Warm up 5 minute warm up on LFE w/ UBM
Chest & Ant/Med Delts –
• Flat Bench –
45 x 6
55 x 6
65 x 6
75 x 6 (more in me)
55 x 15 (backoff)
• MIL BTN OHP – Standing, squat rack
45 x 6
50 x 6
55 x 6
60 x 6 (almost failure)
50 x 8 (8 felt good for backoff set)
• Upright Row –
45 x 6
50 x 6
55 x 6
60 x 6
50 x 11 (backoff)
• Incline DB Flyes – (sets x weight x reps)
3 x 25s x 8
• DB Front Raises – Single Arm alternating
2 x 12.5s x 8
1 x 15 x 8
• DB Lateral Raises –
3 x 12.5s x 8
• Core work on BOSU – legs together then jackknife position then together then other side jackknife position
5 x 10 sec holds @ center then 10 sec holds each leg
A.M. PWO Cardio –
• LFE w/ UBM – 20 minutes, random program, Level 10
~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~
Supplements & Stims
Sesapure – 1 to 2 caps with food as needed
Cardio Breeze – 2 caps pre a.m. workout
Glucorell-R - 1 to 2 caps 15 – 30 min before meals as needed
~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~
Vitamins & Mineral’s - TBD
~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~
Water Total *ALOT* ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~
Workout Rating: TBD
Mental Day Rating:
Bod Rating:
Overall Day rating:
~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~
Calories Eaten Today
grams cals %total
Total: TBD
Last edited:
SgtSlaughter
New member
THERE SHE IS!!!
Nice Lifting!!
Hey... just thought of something: Noticed flat bench and OHP in same day... Have you thought about 1 press and 1 pull, and then all "accesory" stuff (raises, flyes, ect) ? Maybe then you wouldn't have to worry about prioritizing one... and prioritizing both on diff days?
Thank you for the suggestion. This is how it's going to work with my current split & testing somethings out. (still doing chest & ant delts so thats why it's like this). Tomorrow I'm squatting & maybe doing deads, then day OFF wed. (YPT).sgtslaughter said:
THERE SHE IS!!!
Nice Lifting!!
Hey... just thought of something: Noticed flat bench and OHP in same day... Have you thought about 1 press and 1 pull, and then all "accesory" stuff (raises, flyes, ect) ? Maybe then you wouldn't have to worry about prioritizing one... and prioritizing both on diff days?
SgtSlaughter
New member
Your welcome*Bunny* said:Thank you for the suggestion. This is how it's going to work with my current split & testing somethings out. (still doing chest & ant delts so thats why it's like this). Tomorrow I'm squatting & maybe doing deads, then day OFF wed. (YPT).
Sounds like a plan 
Lady Viking
Well-known member
hope you are doing great(i´m gone for a while and there´s a new thread with 60 pages, yay! well, i think i´ll get it read with next month
)
I
Ilk
Guest
Good Morning Chicka!!!!
Good Morning guys n gals!!!! I could NOT wake up this morning... My eye wasn't crusty but it itched like it was & is now bloodshot ... and then this dry cough, so I put a hot rag on my eye & fell back asleep ... If I have to train tonight I will try OR I'll have to squeeze in a tough w/o before my YPT tomorrow which should be real fun... UNLESS I convince her to make the session more about YOGA & stretching .. hmm 
... and then this dry cough, so I put a hot rag on my eye & fell back asleep ... If I have to train tonight I will try OR I'll have to squeeze in a tough w/o before my YPT tomorrow which should be real fun... UNLESS I convince her to make the session more about YOGA & stretching .. hmm 
Similar threads
