Please Scroll Down to See Forums Below
GG's.. Running away from old age log....
- Thread starter Gymgurl
- Start date
Gymgurl said:
running will kill you. it's worse than smoking.
Come visit me and you'll be lifting heavy in no time.
Gymgurl said:
Any time. I'll hand you water in those little dixie cups.
HumanTarget said:some Godly looking women here.....
we need to donate some karma to you. change that 555 to a 666.
Sassy69 said:
We don't have enough people that like him for that much karma. lolol
October 22,
tried to run...1.5 miles
1 mile bike
achillies tendon is really really tight...this started in May and Keeps coming and going...also no more squats for me...My knee is still a mess from last week...I need to get running with the two event coming ......ice ice ice and Vitamin I(ibpro)
I need to revamp my program for the winter...but Im going to wait until the season for me is over....
tried to run...1.5 miles
1 mile bike
achillies tendon is really really tight...this started in May and Keeps coming and going...also no more squats for me...My knee is still a mess from last week...I need to get running with the two event coming ......ice ice ice and Vitamin I(ibpro)
I need to revamp my program for the winter...but Im going to wait until the season for me is over....
trimojo
New member
Gymgurl said:October 22,
tried to run...1.5 miles
1 mile bike
achillies tendon is really really tight...this started in May and Keeps coming and going...also no more squats for me...My knee is still a mess from last week...I need to get running with the two event coming ......ice ice ice and Vitamin I(ibpro)
I need to revamp my program for the winter...but Im going to wait until the season for me is over....
Awwww, GG... I'm sorry your A/C is acting up. Are you stretching enough after running? Like calf stretches? Can you get a massage?
I'd try to bike/swim more if it really hurts. How do you bike outside if it's so cold there? Do you have a bike trainer?
Hope ya feel better soon!
I use the spin bike it it is to bad outside...more realistic then the others..but so far biking outside has been good....NO i need to stretch more...im really bad about it...I bought heel inserts and that worked great unitl I increased my miles...Okay stretch it is sister lol....btw you look great!!
Well Buns.....less bf...I need to measure but I lost 7 pounds and droped two inces on my thighs and an inch on my calfs and upper body has leaned out...my sports bras and shirts are all to big lol......Im much happier running and setting goals and racing...BUT I need to get back in the gym this winter and develop a new plan with some new goals.....
Ouuu the legs are tough to handle if you get a GOOD therapist... I let my girl DIG any/every where and never once said STOP, ouch... I just LOVE IT!Gymgurl said:
They are great... Imonna get one too very soon. Thanks for the reminder!
Glad you are enjoying the running GG... I sure to miss running like I use to, I was so much more sane back then ...
I
Ilk
Guest
GG! Hope all is well with you..
Cold here too! UGH!!
Cold here too! UGH!!
trimojo
New member
Gymgurl said:
Awwww poor GG.
At least you got out there and ran! I always say half that battle is getting to the gym lift or park to run.What did you eat yesterday? Did you consume enough carbs? I'd feel real shitty when I didn't eat enough carbs before a morning run. Or if I drank too much the night before.
I'd try some cycling your next workout. Cycling always seems to loosen up my legs and flush out the acid.
Oct 24th......
new 12 week diet....to see what will happen if I pay more attention to diet:
Breakfast
4-5 egg whites
1 carb
Midmorning:
4-5 egg whites
or fat free cottage cheese or
yogurt
Lunch:
1 serving pro
1 serving carb
1 serving veg
Midafternoon:
same as lunch
protein shake
Dinner:
1 serving protein
1 serving veg/and or salad
new 12 week diet....to see what will happen if I pay more attention to diet:
Breakfast
4-5 egg whites
1 carb
Midmorning:
4-5 egg whites
or fat free cottage cheese or
yogurt
Lunch:
1 serving pro
1 serving carb
1 serving veg
Midafternoon:
same as lunch
protein shake
Dinner:
1 serving protein
1 serving veg/and or salad
I
Ilk
Guest
Have a great one GG!!
Roonytunes
New member
Gymgurl said:
Hope your day is going well & you're out of that funk.Just wanted to make sure you're going to include some good fat in your diet. Throw in some flax oil into those shakes or eat a handful of nuts with one or two of your meals. Your body needs those EFAs - if you don't give it fat, it won't give up fat.
HumanTarget said:
you want I should take care of him forya? wtf??
Be gone, foul shade. go juice and eat badly.
So, GG. How are we doing? no skipping meals...
A
Anthony Roberts
Guest
Gymgurl said:
I have the same thing. Seasonal allergies...everytime there's a drastic change in humidity or temperature, I get all stuffed up.
A
Anthony Roberts
Guest
Gymgurl said:
I use Flonase. The only problem is that I need to use it before I get stuffed up, and I never catch it in time.
A
Anthony Roberts
Guest
Gymgurl said:
Think of fme next time....I'll volunteer!
I
Ilk
Guest
Hello GG!!!! 
huh? too much good sex. makes me a retard. actually, my momma falling down some stairs made me a retard. what were we talking about? oh yeah, you being a lazy ass. don't feel bad, this weather here, it sucks. i think a lot of the gyms are seeing lower attendences...Gymgurl said:
Oct 29....
Bike 5.2 miles.....23mph winds and 48 degrees........chest was burning still a little sick...but thought I had been start doing something......
Still not sure about this dual this weekend....going to try running tomorrow...might take a steriod tonight to help clear out my lungs. Just really puts alot of strain in mt joints when I take it.....
Bike 5.2 miles.....23mph winds and 48 degrees........chest was burning still a little sick...but thought I had been start doing something......
Still not sure about this dual this weekend....going to try running tomorrow...might take a steriod tonight to help clear out my lungs. Just really puts alot of strain in mt joints when I take it.....
Just saving this for myself for my new training program............
This program is divided into 3 distinct phases: Off-season (16 weeks), in-season (24 weeks), and post-season (6 weeks). Additionally, these phases are divided by 3 transition periods of one to two weeks each that allow for rest between them. This is just a general guideline, but the main point is every sport needs a post-season to recover and an off-season to gain strength and triathlon is no different. Triathlon, though, is a very long season and in this case 6 months are dedicated to the in-season. Hopefully, some of the gains made in the off-season will spill over into the in-season and provide benefits to training and racing.
The most important phase of the three, as far as strength training is concerned, is the off- season phase. The 16 weeks are further broken down into endurance (6 weeks), strength (6 weeks) and power (4 weeks) cycles. Intensity increases within each cycle as does rest time. During this phase 6 upper body exercises will be performed twice weekly, Monday and Thursday, and 6 lower body exercises twice weekly, Tuesday and Friday, for a total of 4 weekly training sessions. Transition period one allows the athlete to recover and start to focus on the upcoming season. The in-season phase is basically a maintenance phase that will be performed twice a week on Monday and Thursday. A total of 8 exercises, 4 upper body and 4 lower body, will be performed EACH session. The focus of this phase is on endurance so rest times will be short, 30-45 seconds, and intensity and amount of weight low. The athlete should focus more on triathlon specific training and less on resistance training during this phase. Transition period two allows the athlete to recuperate from the season before starting the next phase. The last phase is the post-season phase. In this short phase, consisting of 10 exercises, the athlete will prepare the body for the demands to be placed on it in the off-season phase. The program here will incorporate 3 days, Monday, Wednesday, and Friday, with all ten exercises being performed each day. Rest time will increase slightly, 45-60 seconds, and the athlete will focus on light to moderate weight and technique practice in preparation for the upcoming off-season program.
In the off-season all 12 exercises will be performed, six for each training day. Other days can be substituted as long as no more than 2 days of rest are in between. Three sets of each exercise will be performed. For the in-season program the cable press and alternate arm/leg row will be omitted from the upper body exercises and the step-up and hip lift from the lower body exercises to reduce the number of exercises to eight. Additionally, sets will decrease from three to two sets per exercise. This will allow the athlete to devote more time to training and racing. During the post season program, the athlete will add the alternate arm/leg row and step-ups back to the program as he or she prepares to return to the off-season program. This will bring the number of exercises up to ten. Also, the number of sets will increase from two to three midway through the phase.
As stated earlier, the off-season program is divided into cycles. During the endurance cycle, we will focus on lifting the weight or body in a controlled manner. Both the lift and the return will be on a two count. Rest period will be 45 seconds. For each week the athlete will try and increase weight 5% for upper body and 10% for lower body. For body weight exercises, try and increase one to two repetitions per week. In the strength cycle, the lift will be on a two count and the return on a four count. Weight will increase by 2.5% for upper body and 5% for lower body exercises for each week in this phase. Body weight repetition will stay the same as the difficulty of the exercise increases with the slower velocity. The rest time will also increase to 90 seconds allowing for full recovery. Finally, the power cycle will have the athlete lifting the weight or body quickly and forcefully while returning on a two count. Since more energy will be expended, the rest time will be two minutes. Weight will remain constant because the difficulty of the exercise is increased with rapid force production during the lift. For body weight exercises the number of repetitions may decrease for the above mentioned reasons. For all cycles, each exercise will be performed for 3 sets except for those performed unilaterally; these exercises will have 2 sets performed to each limb.
This program is divided into 3 distinct phases: Off-season (16 weeks), in-season (24 weeks), and post-season (6 weeks). Additionally, these phases are divided by 3 transition periods of one to two weeks each that allow for rest between them. This is just a general guideline, but the main point is every sport needs a post-season to recover and an off-season to gain strength and triathlon is no different. Triathlon, though, is a very long season and in this case 6 months are dedicated to the in-season. Hopefully, some of the gains made in the off-season will spill over into the in-season and provide benefits to training and racing.
The most important phase of the three, as far as strength training is concerned, is the off- season phase. The 16 weeks are further broken down into endurance (6 weeks), strength (6 weeks) and power (4 weeks) cycles. Intensity increases within each cycle as does rest time. During this phase 6 upper body exercises will be performed twice weekly, Monday and Thursday, and 6 lower body exercises twice weekly, Tuesday and Friday, for a total of 4 weekly training sessions. Transition period one allows the athlete to recover and start to focus on the upcoming season. The in-season phase is basically a maintenance phase that will be performed twice a week on Monday and Thursday. A total of 8 exercises, 4 upper body and 4 lower body, will be performed EACH session. The focus of this phase is on endurance so rest times will be short, 30-45 seconds, and intensity and amount of weight low. The athlete should focus more on triathlon specific training and less on resistance training during this phase. Transition period two allows the athlete to recuperate from the season before starting the next phase. The last phase is the post-season phase. In this short phase, consisting of 10 exercises, the athlete will prepare the body for the demands to be placed on it in the off-season phase. The program here will incorporate 3 days, Monday, Wednesday, and Friday, with all ten exercises being performed each day. Rest time will increase slightly, 45-60 seconds, and the athlete will focus on light to moderate weight and technique practice in preparation for the upcoming off-season program.
In the off-season all 12 exercises will be performed, six for each training day. Other days can be substituted as long as no more than 2 days of rest are in between. Three sets of each exercise will be performed. For the in-season program the cable press and alternate arm/leg row will be omitted from the upper body exercises and the step-up and hip lift from the lower body exercises to reduce the number of exercises to eight. Additionally, sets will decrease from three to two sets per exercise. This will allow the athlete to devote more time to training and racing. During the post season program, the athlete will add the alternate arm/leg row and step-ups back to the program as he or she prepares to return to the off-season program. This will bring the number of exercises up to ten. Also, the number of sets will increase from two to three midway through the phase.
As stated earlier, the off-season program is divided into cycles. During the endurance cycle, we will focus on lifting the weight or body in a controlled manner. Both the lift and the return will be on a two count. Rest period will be 45 seconds. For each week the athlete will try and increase weight 5% for upper body and 10% for lower body. For body weight exercises, try and increase one to two repetitions per week. In the strength cycle, the lift will be on a two count and the return on a four count. Weight will increase by 2.5% for upper body and 5% for lower body exercises for each week in this phase. Body weight repetition will stay the same as the difficulty of the exercise increases with the slower velocity. The rest time will also increase to 90 seconds allowing for full recovery. Finally, the power cycle will have the athlete lifting the weight or body quickly and forcefully while returning on a two count. Since more energy will be expended, the rest time will be two minutes. Weight will remain constant because the difficulty of the exercise is increased with rapid force production during the lift. For body weight exercises the number of repetitions may decrease for the above mentioned reasons. For all cycles, each exercise will be performed for 3 sets except for those performed unilaterally; these exercises will have 2 sets performed to each limb.
Similar threads
- Locked
