ironwings journal *

[ironwings]

Hey ladies, time for me to journal up. I’m pretty new to EF and have enjoyed learning from the Women’s Fitness Forum – I guess it’s my turn to share. I’ll start here and continue to add my workouts as I change them (and any other “ah ha” moments I have!). Competing isn’t right for me currently but could be in the future. I tend to take things to the obsessive state and can’t “afford” to do that right now. Perhaps when I’m more settled (40’s sound great!). I have danced my entire life and lifting was against the grain. Although it seems to me chest presses would be right up our ally. I remember having to wrap my breasts for performances! I certainly wouldn’t have to do that now!

The closest thing I got to a lift was a RepReebok class I taught at night back in 2002. I trained clients on the side and I knew what lifting was all about but never really got into it consistently myself. I thought I looked just fine and felt even better. I was more about teaching people to live healthy lifestyles that worked for them. I wasn’t concerned about how much they could lift. Now as a wellness coach and business owner I see the benefits of consistently working on strength and the changes it makes to your body. I became sadistic about lifting about this time last year and completely changed my body composition. I’m the same size but have more lean muscle mass and less body fat. I went hard and heavy – got my squats up to 220lbs and deadlifts to 135lbs. A huge improvement to my little 45lb bar I used to work with. I gained 18 pounds in 4 months +/-.

Now that I think back about it lifting became my dance. I moved back to my little ole hometown and their isn’t a huge arts community so I haven’t been dancing at all. That is when it started. In the past 3 years I have had more than my share of huge life events (most compounded in the past year). Moved to a impoverished country to adopt a little boy, my husband had an affair, divorced, moved again, changed careers, started a new relationship, mom went into a nursing home with Alzheimer’s, had surgery to remove cancerous cells from my cervix (with no insurance), and started a business. Lifting was my sanctuary and continues to be.

Now that I’ve written a book I’ll share my stats in the next post. I simply hope by sharing my past it will help someone’s future.

 

[needtogetaas]

This is awesome girl. Thank you for posting up and sharing with all of us. Nothing but respect for you and onebreath both. Looking forward to reading more of your post in this thread.

 

[ironwings]

Stats -
5’3”, 134lbs, 19%bf

*highest adult weight 162lbs (9 year ago), lowest 118lbs (college and again two 1/2 years ago)

I cycle VAR off and on throughout the year (started in November 07) – I’ve had three cycles so far. One cycle was coupled with winny but cut short due to sides. Numero tres being most successful. Just finished up a 6 week cycle of 10mg a day.

Daily Supps -
Multi-Vitamin
Fish Oil Capsules
LipoFlame before workouts

Nutrition rules I play by -
40/40/20 macros +/-
Low sugar and sodium
Carb cycle based on workouts and energy needs

I’m still getting this nutrition thing down. I’ve never had to worry about it before but I realize what a difference it makes in my physique. I used to be a carb junky ;-) and my body loved it - thus the 162lbs! I have been more aware in the past 6 months how foods affect my body.

I get bored easily so I have basic rules that I follow and play with my nutrition choices. It is always a journey and I love exploring this – nutrition as a key component to training is newly learned for me!

Goals –
I don’t have anything specific here. Until the next cycle I want to keep my weight under 134lbs. Continue to build lean muscle mass while reducing body fat. I wouldn’t want to be any lower than 15%bf. I imagine I'll stay around 19% for a bit as I just took a drop recently.

Workout to come...

 

[ironwings]

Program -
This is my last week of doing the following high volume series:

Double Up – Split frequent training routine alternating between moderate weight/higher reps and heavy/low reps. 1st day of split 3x10-12, 2nd day of split 3 or 4x12-15. I stretch the muscle after each exercise, warmup with complexes using 45lb bar, do boxing drills or a tabata of some sort at the end.

Shoulders/Back – 2x week (sometimes back once - I develop nicely here)
Overhead bb power press
Plyo Smith Front Presses
Bent over lat raise
Pullup negatives, narrow grip (4)
Bent over bb row
Seated cable row
Smith bent over row

Quads/Hams/Abs – 2x week
Smith Squats with toes at angle
Frog Kicks
BB Step Ups to flat bench
Smith Glute Presses
1 DB Sumo Squats from 2 flat benches
**just played with Smith 1Leg Presses and loved them – my hams are popping today. In a couple days I will play with Smith Glute Bridges.
I mix abs up – I like using paper plates to do various plank movements, medicine ball on decline, hanging knee circles etc.. I love to play with these!

Bicep/Tricep/Chest - 2x week
BB Curl
Incline DB Curl
Dips using two benches and 25lb plate
Overhead Tricep Ext (using different equipment when I get the urge)
Skull Crushers
Rotate incline and decline bench press
Flat DB bench press
Plyo Smith flat bench press
Incline DB Flyes

**This specific routine has given me more definition in my shoulders (visible striations and vascularity while lifting) and hams - nice and hard now. No measured growth. I like pulling that off!

I'm sad to see it go :-( Due to the high volume I am going to do my best to take 2 weeks off by only doing complexes and cardio/tabatas/drills.

 

[BlueBird]

Hey girl, welcome to Elite!


It sounds like you've been through some very stressful times, but congratulations on making it out the other side. We have a couple other dancers on this site, Stefka and Nefertiti. Hopefully they'll pop in in the future.

Nonetheless, SUBSCRIBED!

 

[localgirl]

YAY! Another journaler!
I must say- mine is getting pretty repetative!
I'll be keeping a close eye on yours- soaking in any peices of knowledge you leave along the way

 

[Thandie]

Glad you're doing well now!!!

Subscribed..

 

[*ebony*]

this is going to be awesome!

Subscribed!!!

 

[princesa]

This is awesome!

Glad to see you started a log.

Im in

 

[ironwings]

I was talking to someone today about my shoulder routine and realized I left out a key component of my training in my log!!

Immediately after the standing bb power presses (70lbs) I grab a 20lb bar and do the following complex 4 times to failure:

Front Raise, Upright Row, Press

Then the plyo smith presses provide a bit of relief while still working them and my endurance. Burn baby burn

I think I'm just reminiscing about what I'm about to leave behind. cry

 

[ironwings]

Had a good last bi/tri/chest day today. Warmed up with a nice long combo complex, deadlift to power clean press, and a leg complex with BB to get the heart pumping. And, I sweat profusely. Just like a girl

Bicep curls 3x12, 40lb bar
Incline bicep curls 3x12, 10lb db
Tricep dips from 2 benches 3x10, 35lb plate on legs
Tricep overhead extension, 3x10, 30lb bar
Skull crushers, 2x20, 30lb bar
Decline BB Chest Press, 3x15, 65lb
Smith flat bench plyo chest presses, 3x12, 35lbs
Incline flyes, 3x10, 15lb db
DB calf raises, 4x20, 70lbs - 2 sets toes in, 2 sets tows out (plie)

Finished it off with a 8 round tabata of jump rope 40 seconds, plank 20 seconds.

I went up on my tricep dips to a 35lb plate from a 25lb plate I had been using. Just about all summer I've only been lifting the bar (45lb) for my chest with high reps. I haven't been training it much. I have a lot of muscle definition in my upper chest so I backed off for awhile. I looked in the mirror today and I swear I just keep losing my breasts! Pitiful. Today, I went ahead and pressed 65lb - Tat inspired me with her 135lb. I think my highest I ever got to was 85lb. Geez.

Tomorrow is my last leg/glute day - we'll see how far I can take it ;-) My legs are starting to get that dull ache so I am now actually looking forward to my two weeks of complex/cardio only.

I've enjoyed my high volume so much I may stick with it for my upcoming VAR cycle. I implemented it half way through my last cycle and saw tremendous difference in my body - I'd love to see what I can do for a full 8 weeks.

 

[ironwings]

Here I am up at 4am, AGAIN. My sleep cycle has been off lately. I have been getting 4 or 5 hours a night and I need a good 7 - 9. My skin is showing it and I feel exhausted by mid day. There has to be a way to get back on track. I haven't slept well since August.

I had this crazy muscle twitch last night at the top of my right tricep. My nervous system must have been on overload! It was the first time I have ever had this so it kept me up for a bit. Good thing legs are today ;-)

 

[Thandie]

Here I am up at 4am, AGAIN. My sleep cycle has been off lately. I have been getting 4 or 5 hours a night and I need a good 7 - 9. My skin is showing it and I feel exhausted by mid day. There has to be a way to get back on track. I haven't slept well since August.

I had this crazy muscle twitch last night at the top of my right tricep. My nervous system must have been on overload! It was the first time I have ever had this so it kept me up for a bit. Good thing legs are today ;-)

Good morning!
I thought I was the only one up at 4..
Have a good leg workout!!

 

[ironwings]

Fried the legs today. I knew I would overdue it and certainly I did. When I got home and was in the shower shaving my legs - I couldn't feel the razor. My CNS was completely fried and the nerve endings under my skin were numb. I imagine I won't be able to walk for a week. Why do we do this to ourselves?

Warmup of Complex 6 (RDL, power clean press, good morning, squat, power press, SLDL, row) and a Leg Complex (SLDL to clean press, front squat, RDL) for 10 minutes. I don't count these. I do as many as I can and then rest 45 seconds or so and go again.

-Smith sumo squats, 105lb, 3x12 - power up
-Supersetted with bench frog kicks 3x12
-Single leg bench step ups with knee raise, 55lb on back, 3x10 each leg (I thought I was going to need resuscitation after these!)
-Smith single leg presses, knee to chest, foot flexed, 95lb, 2x12, 1x10 each leg
-Smith deadlifts, 105lb, 2x10, 1x8
-Smith single leg glute raise, 35lb, 1x10 each leg - failure

Couldn't perform normal boxing drills or tabata or abs. I was done and about to cry. **This program is the first time in a VERY long time that I've used a Smith Machine. I built my strength with BB but now I am loving the Smith. Who knew?

Stretched between each set - rest time approx. 45sec. Spent a good 15 minutes stretching before I could walk.

Onebreath had a good idea, although I know it is going to be almost impossible to do. First rest week of nothing but steady state cardio for 45 minutes. Second week, complexes and a mix of HIIT and steady state. Tomorrow will be my first test - although he'll be there and won't let me do anything else. I hope I can climb a treadmill! I might get some abs in shhh...

Next VAR cycle starts in November so I have to be ready to hit it.

 

[the_alcatraz]

This looks great

Thank you for sharing. Def. keep us posted!

 

[ironwings]

My first rest day! I've been dreading this but in the end it was a great experience. I had been listening to a series called "A New Earth" by Eckhart Tolle, and haven't had time to concentrate on it lately. I popped that on my ipod and away I went on the treadmill. I learned how sometimes the things we love to do aren't necessarily because of the action but more that while doing it we are in the present - not thinking about anything else but what we are doing. I relate to that with my weight lifting. I think of nothing else but my form, my breath, my strength. I'm completely in the moment. It is that being in present feeling that we get addicted to. If only we could always be in the present - could you imagine if our ego's completely left us?

Anywho, I'm going to enjoy listening to this for the next couple fo weeks. I've been doing drills and tabatas for so long I forgot what it was like to get on a piece of cardio equipment for a full 45 minutes! This will surely help.

Workout - Treadmill Cardio Preset Program - incline 15, speed 3.6, 45 minutes - kept heart rate right around 140.

Oh, and by the way. There is this feeling I get when I cycle (which I haven't done in over a year) that is just pure heaven. An endorphin rush I suppose. I got it today! About 38 minutes in.

 

[ironwings]

Today, not so excited. My legs/hips/glutes are hurting like a mother. None the less it was cardio time. On an empty stomach this morning (rare for me).

Workout: Treadmill, started with preset cardio program but it stopped reading my heart rate 1/2 way in. Sweaty hands I guess! 35 minutes @ incline 15, speed 3.6. 10 minutes @ incline 12, speed 3.6 - pretty sure heart rate stayed around 140 - got up to 145 a few times.

I wanted to girlie cry my legs hurt so bad. New Earth is still good though - no ah ha moments today - just listened to people calling into the webcast asking about ego and being in the present. All I could think about was how bad my legs presently hurt. I was in the present.

_________________

I had a nice little surprise this morning. Hopped on the scales and down to 132 (and I'm carrying a bit of water from my monthly cycle). I think I mentioned before I eat out alot on the weekend, sodium disaster I know. Matter of fact, I was having these dizzy spells quit often on Mondays and Tuesdays. After journaling a bit I figured out it was because my sodium intake is so low during the week and sky high on the weekends! The family went out to a Japanese restaurant Saturday night and it was delicious but about an hour later I was plopped on the couch dizzy, dizzy, dizzy. The rest of the weekend was low sodium for me. Figuring all this out has been a good experience - now I can make much better choices when eating out. I'm getting ready to move to a new home and the plan is to eat out less. It has a nice open kitchen that me and the bf can both fit in AND I can see my son playing. Perhaps I can learn a few recipes from needto's cookbook. We practiced this past Friday by cooking steak at home - I think I could get used to this.

I wasn't trying to lose too much more fat but a recent thread about physique photography and some upcomging video shoots I have to do has my butt on the burner. I guess I should be shooting for 15% bf. Good grief.

I'll be taking in fewer calories this week and next since I'm not lifting. We'll see where I come out then....off for some green tea.

 

[the_alcatraz]

Push yourself...come January, it's going to be a surprise

 

[ironwings]

I know, I know. Onebreath is limping like a wounded dog today from his DC workout. I start another high volume workout similar to what I just did - I'm addicted - week after next. Good lord at the rate I'm going I'll be down to 15% by then and will have to eat like a horse to keep up with those DC workouts! I'm ready for ya!

 

[ironwings]

Today I did cardio in the afternoon between clients. My feet were killing me from being on them all day but I headed over to that treadmill (weights were calling my name) and started on my journey without my lipoflame :-( 15% incline, 3.6 speed for 45 minutes. Got a good stretch in and then back to work. Everyone is asking me at the gym what is wrong. They've never seen me not lift. LOL

I didn't get near enough calories in yesterday - around 750. How about I just say I'm calorie cycling? My body still aches a bit so I am coming to terms with this rest. It WILL be good for me. I'm thinking of only one week though, not sure I'll make it two. Matter of fact, I know I won't.

Morning cardio tomorrow. I'm thinking maybe some complexes too.
___________________

 

[localgirl]

your soooo inspiring!

 

[*ebony*]

Today I did cardio in the afternoon between clients. My feet were killing me from being on them all day but I headed over to that treadmill (weights were calling my name) and started on my journey without my lipoflame :-( 15% incline, 3.6 speed for 45 minutes. Got a good stretch in and then back to work. Everyone is asking me at the gym what is wrong. They've never seen me not lift. LOL

I didn't get near enough calories in yesterday - around 750. How about I just say I'm calorie cycling? My body still aches a bit so I am coming to terms with this rest. It WILL be good for me. I'm thinking of only one week though, not sure I'll make it two. Matter of fact, I know I won't.

Morning cardio tomorrow. I'm thinking maybe some complexes too.
___________________

750 thats damn low. if you have some glutamine powder or pills. drink or pop some before going to bed tonight. my aches are always tolerable the day after if i do this compared to barely being able to move!lol

 

[needtogetaas]

Wow that is some low cals.

 

[OneBreath]

yeah guys, get on her ass. Those cals need to go up!

 

[ironwings]

I know, I know guys. I didn't mean for that to happen!! I didn't keep good track in my head and didn't realize how low I was until I ate dinner. At that point it was late and other things were on my mind ;-)

Because I am extremely active I'm pretty good at keeping my cals between 1600 and 2000 (depending on my energy needs for the day). Now that I'm on a little break I am working with 1600 a day. Today was a 1712 cal day. Better, huh?

 

[ironwings]

yeah guys, get on her ass. Those cals need to go up!

No fear. I'm having a crisis over my breasts so the last thing on my mind is loosing bf! Bring on the calories.

 

[*ebony*]

No fear. I'm having a crisis over my breasts so the last thing on my mind is loosing bf! Bring on the calories.

how did you get the stretch marks if the girls are smaller? were they there before and you never noticed?

lol..i had to shop for smaller bras too the other day .

 

[ironwings]

how did you get the stretch marks if the girls are smaller? were they there before and you never noticed?

lol..i had to shop for smaller bras too the other day too.

Stretch marks can be formed when you lose a large amount of weight quickly (as well as gaining weight). Although I didn't mean to do this I lost 5%bf in a matter of weeks. I have slowly been losing my ladies over the past year but in the past week they have just dropped off! I mean, where in the hell did they go? Onebreath, do you have them? Now there is just one big pec muscle. No wonder I dropped 2lbs without trying, It was my breasts!

Walah - stretch marks. Nope, not there before. They really aren't that noticeable but I do not want lines on my ladies. I'm hoping the BA will take care of this - I'll find out soon.

 

[*ebony*]

slather away girl. tell OneBreath though, poor guy might wonder why your all shiny.lol

 

[ironwings]

I can't stop laughing.

 

[*ebony*]

lol..imagine him walking in and seeing the whole situation. his first thought is prbly WTF?!?!

lmao!!lolol

 

[ironwings]

I won't comment ;-)

 

[OneBreath]

slather? i'm staying out of this

 

[ironwings]

Complexes for 15 minutes! It felt amazing. Used 45lb bar as usual. These are done at a steady 2 count pace (each movement is two counts). After some practice you can get nice and fluid with these.

Complex 1 - 4 x 4
RDL, power clean press, good morning, squat press, SLDL, row

Complex 2 - 4 x 5
SLDL, row right into a power clean press, front loaded squat (glutes to calves), RDL (glutes to calves).

**1 rep includes 1 entire complex

45 minutes treadmill preset cardio program - today, after the complexes my heart rate stayed around 150. Incline 15%, Speed 3.4

Abs - 50 plank plate slides, 40 plank side swipes, 25 plank plate slides 2 count.

________________________ more importantly...

I had a great ah ha moment while listening to "A New Earth", Tolle spoke a lot about being present with your children and how that is the #1 thing you can do. Truly be in the present moment with them. Not preoocupied with other tasks or activities but simply focusing all of your thoughts to the child. Even if it is just watching them play. When thoughts come to mind outside of your child - put them to the side. Address them later. Granted we may not be able to do this 100% of the time, but if you make time each day to do this and do it often, your relationship and bond with your child grows two fold. Simply be in the present - it is the most blissful place to be. I am practicing it today....too often I get caught up on work and other activities when I should be focusing on my son. I find that in these moments of being present our bond is stronger than ever and it is the happiest place to be. I think I have finally learned the secret of the paternal-like bond that my son has with his father. He is always in the present. And, when he isn't - I can tell the difference in my son. They know when you are truly listening and giving them attention. They know. Ah ha.

 

[SouthernLord]

Very cool log. You are one strong chica. I like the complexes. Aren't they just puketastic? lol. Do you do Tabatas too?

 

[ironwings]

My heart explodes with complexes. I start just about every workout with them - typically 10 minutes. I used to stack 20lbs on the bar and do them but I started getting too thick. I cut back to just the bar and it works great! Although, I wanted to add weight today BAD. Tabatas are a staple too. I've used them with weight - choose a single exercise like cleans or power presses and go at it. Sometimes when I can't do anymore complexes with power presses I do a tabata with power cleans or roman deads. I also use tabatas for boxing drills and jump rope at the end of every workout. One of my favorites is jump rope 40 sec and do plate crunches (feet on two paper plates, in push up position, and pull them into my chest) for 20sec. Typically 8 rounds or so. If you don't feel like you're going to puke, go at it again.

 

[Thandie]

Complexes for 15 minutes! It felt amazing. Used 45lb bar as usual. These are done at a steady 2 count pace (each movement is two counts). After some practice you can get nice and fluid with these.

Complex 1 - 4 x 4
RDL, power clean press, good morning, squat press, SLDL, row

Complex 2 - 4 x 5
SLDL, row right into a power clean press, front loaded squat (glutes to calves), RDL (glutes to calves).

**1 rep includes 1 entire complex

45 minutes treadmill preset cardio program - today, after the complexes my heart rate stayed around 150. Incline 15%, Speed 3.4

Abs - 50 plank plate slides, 40 plank side swipes, 25 plank plate slides 2 count.

________________________ more importantly...

I had a great ah ha moment while listening to "A New Earth", Tolle spoke a lot about being present with your children and how that is the #1 thing you can do. Truly be in the present moment with them. Not preoocupied with other tasks or activities but simply focusing all of your thoughts to the child. Even if it is just watching them play. When thoughts come to mind outside of your child - put them to the side. Address them later. Granted we may not be able to do this 100% of the time, but if you make time each day to do this and do it often, your relationship and bond with your child grows two fold. Simply be in the present - it is the most blissful place to be. I am practicing it today....too often I get caught up on work and other activities when I should be focusing on my son. I find that in these moments of being present our bond is stronger than ever and it is the happiest place to be. I think I have finally learned the secret of the paternal-like bond that my son has with his father. He is always in the present. And, when he isn't - I can tell the difference in my son. They know when you are truly listening and giving them attention. They know. Ah ha.

I'm trying to understand some of the movements. I believe the complexes you explained in LG's log, is that right?
Babata's; what are those? and 50 plates slides; 40 plates slides, I'm also having a hard time understanding how to do those. I'd love to know how they're done. Thank you! and thank you for posting these workouts! I'm defenitely learning something new..

 

[ironwings]

I'm trying to understand some of the movements. I believe the complexes you explained in LG's log, is that right?
Babata's; what are those? and 50 plates slides; 40 plates slides, I'm also having a hard time understanding how to do those. I'd love to know how they're done. Thank you! and thank you for posting these workouts! I'm defenitely learning something new..

Hey lady! I've got a full day and am heading out the door but tonight I'll post up some instructions. I have a lot of made up movements!! I'll talk about tabata's too!!

 

[ironwings]

Yes, the complexes are the ones I wrote about in LG''s journal. I hope to get a video posted soon of those so that you guys can see the fluidity and intensity that they are done at. I also realize it is going to be very hard for me to explain the plate exercises so I will do my best and hope that this weekend I can tape them for you to see. See next post.

 

[ironwings]

Tabata is the name of a Japanese researcher who discovered a way to increase both anaerobic and aerobic pathways at the same time.

Why Tabatas: Tabatas performed in the manner outlined below increases VO2max in a very short amount of time. They also teach you the mental focus needed to push and reach fitness goals. Not to mention, they are a heart pumping and sweat happy thrill to do!

Program: For 20 seconds do as many reps as possible. Rest for 10 seconds. Repeat for a total of 8 intervals. Tabatas last a total of 4 minutes. I like to perform these best at the end of a lifting routine.

Equipment: A interval timer is needed to ensure you are performing 20/10 second intervals. I recommend either Gymboss Interval Timer: perfect for workouts : improves your body for life OR if you have an iPhone download an application called UltraTimer.

Excercies: The best options are excercises that use a large number of muscles OR are high intensity. You can perform weighted excerices, body weight excercises, explosive movements, or any cardio.

weighted - squats, front squats, dead lifts, cleans
body weighted - pushups, pullups
explosive - jump squats, burpees, jump lunges
cardio - jump rope, stationary bike, sprints, rowing machine, boxing drills

Goal: Get as many reps in as possible for the 20 seconds. It might be 8, it might be 15. Go as hard as you can.

Progression: Use the lowest rep number of any of the eight sets as your measurement to compare workout to workout. Constantly work to beat it. If doing cardio measure your distance (jump rope count jumps, boxing count punches or kicks).

Advanced Options: You can chose to "work" during your 10 second rest. Work in this case would be something that would bring your heart rate down just a tad but continue to require endurance.

Some work/rest examples are -planks, ab movements (I like plate movements for these), bob and weaves.
[FONT=Arial, Helvetica, sans-serif]
Set that timer and go!

[/FONT]

 

[ironwings]

Here is my best shot at describing my plate ab movements. All movements require two paper plates (cheap ones are perfect). You can perform these on a hard surface or rubber flooring. All movements are performed in plank position.

Starting Position: In plank position - arms fully extended - place hands on paper plates. Pull abs in tight and ensure your body is completely straight and parallel to the floor (no butts in the air!). Hands should be located right under your shoulders.

Plank Plate Slides: Move one plate at a time about 1' in front of you. Bring back to start position and move opposite hand forward 1'. Repeat, alternating hands until failure.

Plank Side Swipes: I like to refer to these as wax on, wax off! Move one plate at a time in a wax on motion. Sweeping the plate out to the side and around back to start. Repeat with opposite hand and continue until failure. You can also reverse the movement so that you are waxing off. Repeat until failure.

Plank Plate Slides (2 count): Move one plate about 1' in front of you, then move opposite hand 1' forward to meet first hand. Then bring one plate back in at a time. Out, out, in, in. Repeat until failure.

Plank Ups: These I didn't make up and they don't require paper plates but are one of my favs! From extended arm plank position you go down to your forearms one arm at a time, then back up to hands one at a time. Continue to failure. Keep your body tight and straight the entire time (no wobbling).

Tips: Stabilize your body weight so that you don't shift during movement. Your body should be stiff as a board. Try not to put pressure on your shoulders but rather tighten your abs and put your mental focus there. While teaching someone these he suggested it felt like skiing, but on your hands.

Advanced: Place feet on a step with 2 or 3 risers so that your body is completely parallel to the floor.

Enjoy the burn!

 

[ironwings]

Workout today - still resting

15 minutes of complexes
45 minutes cardio - treadmill preset cardio program, incline 15%, speed 3.4, heart rate stayed at 125 for some reason today - not a bad thing.

Tomorrow and Saturday I will only be doing cardio and 1 Yoga class. Sunday - it's on!

A quote that stood out to me in my New Earth recording: "The world is the dancer and you are the dance"

 

[Thandie]

Here is my best shot at describing my plate ab movements. All movements require two paper plates (cheap ones are perfect). You can perform these on a hard surface or rubber flooring. All movements are performed in plank position.

Starting Position: In plank position - arms fully extended - place hands on paper plates. Pull abs in tight and ensure your body is completely straight and parallel to the floor (no butts in the air!). Hands should be located right under your shoulders.

Plank Plate Slides: Move one plate at a time about 1' in front of you. Bring back to start position and move opposite hand forward 1'. Repeat, alternating hands until failure.

Plank Side Swipes: I like to refer to these as wax on, wax off! Move one plate at a time in a wax on motion. Sweeping the plate out to the side and around back to start. Repeat with opposite hand and continue until failure. You can also reverse the movement so that you are waxing off. Repeat until failure.

Plank Plate Slides (2 count): Move one plate about 1' in front of you, then move opposite hand 1' forward to meet first hand. Then bring one plate back in at a time. Out, out, in, in. Repeat until failure.

Plank Ups: These I didn't make up and they don't require paper plates but are one of my favs! From extended arm plank position you go down to your forearms one arm at a time, then back up to hands one at a time. Continue to failure. Keep your body tight and straight the entire time (no wobbling).

Tips: Stabilize your body weight so that you don't shift during movement. Your body should be stiff as a board. Try not to put pressure on your shoulders but rather tighten your abs and put your mental focus there. While teaching someone these he suggested it felt like skiing, but on your hands.

Advanced: Place feet on a step with 2 or 3 risers so that your body is completely parallel to the floor.

Enjoy the burn!

I have to try those!
The only ones I've seen are Plank ups. The rest I have to experiment.
Thanks!

 

[ironwings]

Cardio rest again today - no complexes. Crazy but my quads are a bit sore from yesterday's complexes! Tomorrow I have a Yoga class and will do another cardio round. I'm starting a new program Sunday!!

Workout: 45 minutes on ArcTrainer, incline 8, resistance 60. I love telling this thing I'm 400lbs and setting the incline to 10 and resistance to 100 (onebreath taught me this). It took everything I have and some sore quads to NOT do this! Rest, rest.

No "New Earth" today - I was too busy watching political clips from SNL.

Down another pound somehow.

 

[ironwings]

Cardio Saturday - same as Friday's. This past weeks rest was perfect. I dreaded it but it got me back in the routine of steady state cardio. I started my "new" program yesterday and it felt great! The weight seemed a bit heavy after not lifting the previous week but I'm sure some of that was mental. It was a tough workout and I wasn't sure whether to puke or cry at the end, I felt like doing both. Good stuff.

For the next 5 weeks I will be doing the following 4 days a week. I am used to 6 days but I think this will allow me to progress in weight a little. I will add a few days of steady state cardio to keep up with my book "A New Earth"!

Shoulder/Back/Calves
Overhead BB press
Complex (front raise, upright row, press)
Bent over lat raise
Smith plyo presses
Negative pullups - narrow grip
Bent over bb row - I might alternate with Smith so I can pull more weight
Seated cable row
Standing db calf raises - tows in for 2 sets, toes out for 2 sets - always high rep

Quads/Hams/Abs - 1
Smith squats superset frog kicks
One leg step ups - bb
Leg press
Smith glute presses
Ball plank with partner push
Decline crunch with med ball
Supine reverse crunch with med ball

Quads/Hams/Abs - 2
Sumo squats superset frog kicks
One leg step ups - bb
Good mornings
Smith glute presses
Smith bridge
Plank plate ab routine
Hanging windshield (knees bent)

Bicep/Tricep/Chest
BB curl
Preacher curls
Weighted dips
Overhead tri extension
Skull crushers
Incline bb press
Flat smith plyo presses
Incline db flyes

 

[ironwings]

I'm a little behind on posting! Here is Sunday's workout after a week off. Oh, it felt so good to have weights in my hands again!

Warmup - complexes for about 6 mintues

Quads/Hams/Abs - 1
Smith squats, 105lb, 3x10 superset frog kicks, 3x12
One leg step ups - bb, 50lb, 3x10 (last set made it to 9 on the left leg and couldn't squeeze another out)
Leg press, 360lb, 3x10 (last set made it to 8 before I wanted to scream)
Smith glute presses, one leg, 30lbs, 3x12 - these felt great after the presses!
Decline crunch with med ball, 10lb ball, 4x15
Supine reverse crunch with med ball, 8lb ball, nice and slow holding in stretched position, 2x6
Ball plank with partner push, have no idea how long I held these - did 2 sets with onebreath tapping on the ball from all directions

No tabatas or drills. I had a hard time standing up.

 

[ironwings]

Monday's workout:
Warmup with complexes - 6 minutes, had trouble with these - my legs were SORE

Bicep/Tricep/Chest
BB curl, 40lbs, 3x10
Preacher curls, 45lbs, 3x12
Weighted dips, 35lb plate - going up to 45 next time, 3x10
Overhead tri extension, 30lb, 3x10 (failed at rep 8 on 3rd set)
Incline bb press, 65lbs, 3x15 (failed at rep 12, 3rd set)
Flat smith plyo presses, 35lbs, felt heavier than normal, 3x10
Incline db flyes, 10lb db fully extended, 3x10

Punching bag drills for 10 minutes.

Tomorrow is cardio only. I'm actually looking forward to it for once.

 

[needtogetaas]

What was the week off for?

 

[Tatyana]

Monday's workout:
Warmup with complexes - 6 minutes, had trouble with these - my legs were SORE

Bicep/Tricep/Chest
BB curl, 40lbs, 3x10
Preacher curls, 45lbs, 3x12
Weighted dips, 35lb plate - going up to 45 next time, 3x10
Overhead tri extension, 30lb, 3x10 (failed at rep 8 on 3rd set)
Incline bb press, 65lbs, 3x15 (failed at rep 12, 3rd set)
Flat smith plyo presses, 35lbs, felt heavier than normal, 3x10
Incline db flyes, 10lb db fully extended, 3x10

Punching bag drills for 10 minutes.

Tomorrow is cardio only. I'm actually looking forward to it for once.

What is a plyo press?

Boxing training is seriously tough isn't it. 3 min of punching sets me on my butt.

 

[ironwings]

What was the week off for?

I went super hard for 6 weeks - high volume, training each muscle group twice a week and finished up a CAR cycle. I was exhausted and achy. The week of cardio and a couple days of complexes did wonders!

 

[ironwings]

What is a plyo press?

Boxing training is seriously tough isn't it. 3 min of punching sets me on my butt.

Smith plyo presses - lay on a flat bench (or decline or incline) under the smith bar like you would for chest presses. Throw the bar up as hard as you can and catch it when it comes down, continue for all reps.

I do shoulder presses this way as well at the end of my shoulder workout.

I love boxing drills, especially after an upper body workout! Ouch...

 

[Tatyana]

Smith plyo presses - lay on a flat bench (or decline or incline) under the smith bar like you would for chest presses. Throw the bar up as hard as you can and catch it when it comes down, continue for all reps.

I do shoulder presses this way as well at the end of my shoulder workout.

I love boxing drills, especially after an upper body workout! Ouch...

I might try that for a giggle, but I have the feeling that I would be having the bar hook back on all over the place. It actually made me laugh thinking about how uncoordinated I would probably be doing this.

Boxing training is hardcore, I freaking hate skipping.

I have so much more respect for fighters now.

I can't imagine making it through 12 rounds, let alone with being hit.

 

[ironwings]

I might try that for a giggle, but I have the feeling that I would be having the bar hook back on all over the place. It actually made me laugh thinking about how uncoordinated I would probably be doing this.

Boxing training is hardcore, I freaking hate skipping.

I have so much more respect for fighters now.

I can't imagine making it through 12 rounds, let alone with being hit.

LOL - try it - let me know how it goes

Boxing - onebreath is teaching me more. I used to train with a kickboxer a couple times a week but haven't done that in years. The first time I trained I was sick for days afterwards (I mean puking, my abs hurt so bad I couldn't laugh etc..) I feel like I'm having to learn everything again. We are getting ready to set up some stuff in a basement that will let me train more. I can't wait!

 

[ironwings]

50 minutes fasted cardio today. My headphones broke so I was without my book! I got terribly bored on the treadmill after 25 minutes so I switched over to the ArcTrainer for another 25. I didn't have enough calories last night so I felt a little off this morning, nausuas at times. Kept heart rate around 138 on average.

 

[ironwings]

In my first journal post I wrote about changing my body composition over the past year. I wanted to post some pics so that you could see what I meant by being the same size but weighing more with less fat.

In the first photos (jeans on and taken a little over a year ago) I was 122lbs (not sure of my body fat). In the second photos (taken this morning) I am 132lbs and 19%bf, still 10lbs heavier than the first but as you can see much leaner. Yeah muscle!

 

[OneBreath]

^^^^ That's some hard work right there!

 

[localgirl]

I cant see them!!!

 

[OneBreath]

I cant see them!!!

Have you been gifted a platinum before? If not i'll see if i can do it. I think you have to be platinum to view thumbnails.

In the meantime i'll try to talk ironwings into opening a tinypic.com account to use so non-plats can see these.

 

[ironwings]

I cant see them!!!

I think you can see them from my profile too...

 

[the_alcatraz]

In my first journal post I wrote about changing my body composition over the past year. I wanted to post some pics so that you could see what I meant by being the same size but weighing more with less fat.

In the first photos (jeans on and taken a little over a year ago) I was 122lbs (not sure of my body fat). In the second photos (taken this morning) I am 132lbs and 19%bf, still 10lbs heavier than the first but as you can see much leaner. Yeah muscle!

You look AWESOME!

 

[*ebony*]

Looking good girl! hopefully soon i'll be looking as lean....
nice abs too...i'm starting to see some definition on mine and its really exciting! also arms are looking awesome!

 

[ironwings]

________________________

Felt anxious today so I headed back to the gym this afternoon and got another 30 minutes of cardio in - treadmill, incline 15%, speed 3.4, heart rate stayed around 135. Felt good!

 

[ironwings]

See previous posts for explanations of pics.

2007, 122lbs

Oct. 2008, 131lbs, 19%bf

 

[ironwings]

Just something I wanted to share - on average losing 3lbs = 1%bf.
___________________

I was still a little tight from Sunday's leg workout but went at it again today. I also hit my shin on a step and it bothers me to put pressure on that leg :-(

Quads/Hams/Abs - 2
Sumo squats: went up to 70lb db standing on 2 benches so that I can go glutes to calves. 2x12,2x10 superset frog kicks: 4x12
One leg step ups - bb: 45lb, 2x12, 1x9
SLDL, Smith: 90lbs+bar, 2x10
One leg Smith glute presses: 20lb+bar, 2x12
One leg Smith press: 50lb+bar, 2x15
Smith bridge: 50lb+bar, 2x10

Not the best workout. I am typically hoping through these moves but today I didn't have headphones on and I kept getting interrupted. I had a limited time frame and was frustrated with my lack of sets on the last burnout exercises. I was trying to rush through them just to get them in - wrong approach I know. Didn't get abs in. OneBreath and I were talking about this last night. I think I am going to just have to do those separately so that I can really focus on them. I am so exhausted by the end of my leg workouts! I know I'm not putting 100% effort into them.

 

[ironwings]

I realize in looking at my photos my lower back needs some work. It used to be so hard from dance but I have let it go. What are your favorite lower back exercises? I am terrible about letting back day go to the way side if I run out of time.

 

[localgirl]

You look amazing girl.

I use the machine for lower back workout & deadlifts ( starting asap) Im curious to see what others post!

 

[princesa]

You look absolutely amazing ironwings.
Keep it up girl

 

[ironwings]

Thanks all...it is always a journey. I hope it helps some see that losing "weight" isn't all it's cracked up to be.

I used to do rack deads and weighted hyper extensions for lower back. I may have to somehow add those in again. I think I might throw out cable rows for a bit and add in hypers (hitting glutes again is always a good thing!). I'll give it some thought before Friday's workout.

 

[OneBreath]

actually ... since you are hitting legs 2 times a week you could do SLDL on one and Good Mornings on the other. Then add some rack deads to your back day and you'd be getting high frequency hits on your lower back. It actually might be too much.

 

[ironwings]

actually ... since you are hitting legs 2 times a week you could do SLDL on one and Good Mornings on the other. Then add some rack deads to your back day and you'd be getting high frequency hits on your lower back. It actually might be too much.

maybe...I think I'm going to have to work back on a separate day. I leave it out so often because of time and it is starting to show. My back develops nicely so I've been slack thinking it was no big deal.

I'm struggling with this 4 day thing. I liked the intensity of 6 days like I was doing before so maybe this would be a compromise.

 

[needtogetaas]

Well I am happy with this thread.

 

[ironwings]

Well I am happy with this thread.

Are you tickled pink? Thanks for the note needto!

 

[ironwings]

Looking good girl! hopefully soon i'll be looking as lean....
nice abs too...i'm starting to see some definition on mine and its really exciting! also arms are looking awesome!

Got to love ab definition. It is a first sign that your body fat is finally under control, right? I thought I had pretty good abs last year - LOL - diet, diet, diet. You are looking mighty fine yourself ebonycurves!

 

[ironwings]

Treadmill incline 15%, speed 3.4 for 30 minutes - incline 12%, speed 3.6 15 minutes. Took everything I had to get this in. I've been up since 2am.

 

[needtogetaas]

Treadmill incline 15%, speed 3.4 for 30 minutes - incline 12%, speed 3.6 15 minutes. Took everything I had to get this in. I've been up since 2am.

I was also up till about 3am and then woke up around 8am. I am running on empty today. Been thinking about taking a nap all day.

 

[Thandie]

Looking good, Girl!
Keep it up...

 

[ironwings]

I was also up till about 3am and then woke up around 8am. I am running on empty today. Been thinking about taking a nap all day.

I'm in. Nap time! I saw that you were on pretty late last night - goodness.

 

[ironwings]

I did 60 minutes fasted cardio this morning. Treadmill, gradual climb to 15%, speed 3.4.

This afternoon I lifted - I can't believe I made it through all of this. I have been running low on sleep all week. I'm ready to move up in weight for my shoulders - I need to enlist a spotter there is something about having that bb over your head and not having someone there "just in case". My usual spotters don't work in the evenings so I went it alone and ^^ my sets.

Shoulder/Back/Calves
Overhead BB press: 65lbs, 2x10, 1x8, 1x4
Complex (front raise, upright row, press): 20lb bar, 3x8, 1x5
Bent over lat raise: 10lb dbs, 3x10,1x7
Smith plyo presses: 20lbs + bar, 2x10,1x8
Negative pullups - narrow grip: 4
Bent over Smith row : 40lb+bar, 2x12, 1x9
Hyper Extensions: no weight, hands behind head focusing on SLOW movement, 2x8

Ran out of time, will have to work in calves tomorrow.

 

[ironwings]

****bent over lat raises???? good lord. that should read "bent over rear delt flyes"

 

[*ebony*]

****bent over lat raises???? good lord. that should read "bent over rear delt flyes"

lol.

those are hard, the flys i mean. i can only manage to do them with 8 lb dumbbells...barely

 

[princesa]

I did 60 minutes fasted cardio this morning. Treadmill, gradual climb to 15%, speed 3.4.

This afternoon I lifted - I can't believe I made it through all of this. I have been running low on sleep all week. I'm ready to move up in weight for my shoulders - I need to enlist a spotter there is something about having that bb over your head and not having someone there "just in case". My usual spotters don't work in the evenings so I went it alone and ^^ my sets.

Shoulder/Back/Calves
Overhead BB press: 65lbs, 2x10, 1x8, 1x4
Complex (front raise, upright row, press): 20lb bar, 3x8, 1x5
Bent over lat raise: 10lb dbs, 3x10,1x7
Smith plyo presses: 20lbs + bar, 2x10,1x8
Negative pullups - narrow grip: 4
Bent over Smith row : 40lb+bar, 2x12, 1x9
Hyper Extensions: no weight, hands behind head focusing on SLOW movement, 2x8

Ran out of time, will have to work in calves tomorrow.

Am I reading that right? 65lbs??
God damn girl, that's awesome

Btw, I tried doing 40min 15% 3.5 on the treadmill the other day...I wanna be a superwomen like you . It was really hard, it kicked ass.
I'm gonna steal some of your work outs if you don't mind, I need a new routine

 

[Jocques Straap]

Smith plyo presses - what are these? Sounds to me like you are doing a push press on the smith machine?

 

[ironwings]

lol.

those are hard, the flys i mean. i can only manage to do them with 8 lb dumbbells...barely

ebonycurves - keep those flyes low (weight). I had gotten up to 15lb db and I went back down to 10 because my form is so much better. I haven't progressed with these in a long time - right now I'm working on getting my rep range up. Once I do that I'll go back up to12lbs and so on. I have to be honest - I absolutely hate these. I haven't done them in foreever but when I added them back in my last program - my shoulders really came to life. Now when I do them I can see all the striations and that makes it worth it ;-) Keep it up girl! Don't worry about how much weight you are lifting - it will come!

 

[ironwings]

Am I reading that right? 65lbs??
God damn girl, that's awesome

Btw, I tried doing 40min 15% 3.5 on the treadmill the other day...I wanna be a superwomen like you . It was really hard, it kicked ass.
I'm gonna steal some of your work outs if you don't mind, I need a new routine

You are too cute. I'm glad you gave the 15% incline a try. I find that so many people think they are doing cardio when really they are just scratching the surface. Where a strap or use a machine with a heart rate monitor so you can monitor your heart rate. For me, I have to be at that to keep my heart rate up = it may be different for someone else and that is OK. If you are keeping your heart rate up doing less than you are getting just as good a workout as I am. I have to be honest - I find when I workout first thing in the morning - I have a hard time keeping up with that. Like this morning my glutes hurt so bad from my workout that I could barely get 10% in at 3.2 speed!!! Oh my.

I'm ready to go up with shoulder presses but not without a spotter. Sometimes I get that weight up there and have to hold it for a second and contract my abs to keep it above my head. I had to work up to that weight sitting and behind the neck before I could stand and do them. For now, I'll work on higher rep range. Than, perhaps I can handle a little more on my own. The key is not to be afraid of the weight.

Please do steal some of my workouts (or all). I am adjusting my program a little as I go this time. I think I'm screwing with my central nervous system! But, my last two programs (see the beginning of my journal and then the one I'm doing now) has provided the most results I've seen in a long time. It has pushed me to my next level (without VAR). Steal away!!!! That is why I'm sharing. The key I have to say though is the intensity that you do them at! Let me know how you are doing!

 

[ironwings]

Smith plyo presses - what are these? Sounds to me like you are doing a push press on the smith machine?

I do plyos for chest and shoulders. Plyometrics is a type of exercise training designed to produce fast, powerful movements, and improve the functions of the nervous system. (wikipedia) Long term I hope that they will improve my punching speed and agility. I try to incorporate some plyo moves in all my workouts. My last workout I did a lot of jump squats. It is just a different way to train - you are burning more fat by incorporating these and working on your muscle endurance.

They are not like push presses. For shoulders you would sit on a bench and get in position as if you were going to do front shouler presses. (I only sit because the smith machine won't let me throw the weight up if I were standing) Instead of simply pressing the bar up, you throw it up with as much force as you can muster and catch it as it comes down. For chest, get in flat or incline chest press position under a smith bar. Same concept - throw the bar up as hard as you can and catch it when it comes back down. Make sure to keep your focus on your chest - squeezing the chest and you throw and resisting the catch. (You also have to be aware of the hook position - you don't want to twist your grip so that the bar hooks at the top!!)

I'm dying to try doing the same with my legs. Maybe next go round. I'll surely need a spotter for those.

 

[ironwings]

Saturday - 45 minutes cardio - treadmill incline between 8 & 15% at 3.4 speed.Sunday - I decided to do leg workout 2. It is a little lighter - I wasn't feeling up to speed. I've been having shaking spells lately. My intensity was high and I ended up getting sick twice. Once after my third set of smith glute bridges and again after my second set of smith glute presses. I think I just overheated. I sweat like crazy but this is the first time I can remember I could feel the sweat running along my scalp. Ugh.Warmup with complexes - 2 sets of 6 RDL, clean power press, good morning, squat, press, SLDL, row. 2 sets SLDL, row to clean power press, front squat, RDL

Quads/Hams/Abs - 2
Sumo squats: 60lbs 3x15 superset frog kicks: 2x12, 1x10
One leg step ups - bb: 45lb, 1x15, 2x12
Smith bridge: 35lb, 3x15
One leg Smith glute presses: 35lb, 3x12

Although it felt like the most intense workout as of yet, both my weight and volume was down I tried to work on higher reps.

 

[Thandie]

Saturday - 45 minutes cardio - treadmill incline between 8 & 15% at 3.4 speed.Sunday - I decided to do leg workout 2. It is a little lighter - I wasn't feeling up to speed. I've been having shaking spells lately. My intensity was high and I ended up getting sick twice. Once after my third set of smith glute bridges and again after my second set of smith glute presses. I think I just overheated. I sweat like crazy but this is the first time I can remember I could feel the sweat running along my scalp. Ugh.Warmup with complexes - 2 sets of 6 RDL, clean power press, good morning, squat, press, SLDL, row. 2 sets SLDL, row to clean power press, front squat, RDL

Quads/Hams/Abs - 2
Sumo squats: 60lbs 3x15 superset frog kicks: 2x12, 1x10
One leg step ups - bb: 45lb, 1x15, 2x12
Smith bridge: 35lb, 3x15
One leg Smith glute presses: 35lb, 3x12

Although it felt like the most intense workout as of yet, both my weight and volume was down I tried to work on higher reps.

This morning I walked on the treadmill at 3.5 at a 13% incline. It was awesome! I was used to the dreaded ellyptical machine since I don't care for the bike. I just want to acknowledge you for that. Thank you!

 

[Jocques Straap]

Plyo's and exercises for power development are my favorite!

But why the smith? I hate the smith machine. Don't you think you would be better off doing the same exercise, with free weights, standing?

-What are the benefits of using the smith machine over free weights? - I can't think of any. Other than, maybe a slight decrease in injury risk, but I doubt that.



-Keep on working hard!

 

[ironwings]

Oh my, free weights? Ok, I think I am explaining these all wrong. Lets call them Smith Machine Bar THROWS (chest or shoulders). Let's talk about chest presses first. Get in bench press mode under the Smith bar. Now, your movement to bring the bar down is the same as a chest press. But instead of powering or lifting the bar up, you actually throw it up in the air a good 1' or 2'. You catch the bar as it comes back down in a bent elbow position (about half way down) and finish the movement like you would a chest press. You want a Smith bar so that you can focus on your power and speed rather than worrying about controlling the throw of a bb. You do not want to engage stabalizers here - only chest and triceps. You can do the same move with narrow grip, underhanded grip to focus on triceps. Onebreath mentioned that this morning at the gym and I tried it - good stuff. For shoulders it is the same concept.

I found a video to show you the throws - I think this will clear everything up. It is a much better name "Smith machine bar throws". I do mine a little different than this guy. When throwing the bar up I cross my arms and squeeze my pecs right after the bar leaves my hands. I find it much more effective.

 

[ironwings]

oops...video didn't upload. Let's try this again with the url.

YouTube - Smith Machine Bar Throws

 

[ironwings]

10.28Warmup:Complexes - 2 sets complex 1, 2 sets complex 2 as listed in previous workout

Bicep/Tricep/Chest
BB curl, 40lbs, 3x12
Preacher curls, 45lbs, 3x10
Weighted dips, 45lb plate - 1x12, 1x10, 1x6
Overhead tri extension, 30lb, 3x12 (failed at rep 6 on 3rd set)
Skull Crushers, 20lbs 3x20
Incline bb press, 45lbs 1x15, 65lbs 2x8 (I struggled with these today)
Smith bar throws - Chest, 35lbs, 2x12, 1x10
Incline db flyes, 10lb db fully extended, 2x12, 1x9
- Tried a few narrow underhanded grip bar throws - I like!

Treadmill walk - 30 minutes, incline 14, speed 3.6 (heart rate average = 138)

I didn't take Lipoflame as usual this morning and I could tell a huge difference in my intensity. I struggled through all of my sets. Glutes are still killing me from Sunday's workout. I'm not sure who was worse - onebreath or I. We both were limping around like hurt dogs.

No throwing up today. I was smart enough that when I started to feel too hot I took off my tank. That was around the bar throws.

If I have time this afternoon I may go back for a good 45 minutes cardio session or maybe some kickboxing drills if the studio is open.

 

[Thandie]

10.28Warmup:Complexes - 2 sets complex 1, 2 sets complex 2 as listed in previous workout

Bicep/Tricep/Chest
BB curl, 40lbs, 3x12
Preacher curls, 45lbs, 3x10
Weighted dips, 45lb plate - 1x12, 1x10, 1x6
Overhead tri extension, 30lb, 3x12 (failed at rep 6 on 3rd set)
Skull Crushers, 20lbs 3x20
Incline bb press, 45lbs 1x15, 65lbs 2x8 (I struggled with these today)
Smith bar throws - Chest, 35lbs, 2x12, 1x10
Incline db flyes, 10lb db fully extended, 2x12, 1x9
- Tried a few narrow underhanded grip bar throws - I like!

Treadmill walk - 30 minutes, incline 14, speed 3.6 (heart rate average = 138)

I didn't take Lipoflame as usual this morning and I could tell a huge difference in my intensity. I struggled through all of my sets. Glutes are still killing me from Sunday's workout. I'm not sure who was worse - onebreath or I. We both were limping around like hurt dogs.

No throwing up today. I was smart enough that when I started to feel too hot I took off my tank. That was around the bar throws.

If I have time this afternoon I may go back for a good 45 minutes cardio session or maybe some kickboxing drills if the studio is open.

I'm waiting for my lipostim2. Is the lipoflame an appetite supresant? I.m hoping the liposteam is not. I need to eat my food and I don't believe on not eating to lose weight.

BTW, I'm impressed with the weighted dips. I'm just about using my body weight. Can I atribute that to the fact that I'm older?.......... NAH!

 

[ironwings]

I take Lipostim each morning and Lipoflame before my workouts. I don't find either to be a suppressant but I may not be your best judge at that. I am on another medication that has a side effect of supressed appetite. I've learned to eat for fuel rather than when hunry. Stim works very slowly for sustained energy and focus while flame is just that - oh! It starts working immediately and has helped increase the intensity of my workouts like crazy without realizing! I have to take it no more than 15 - 30 minutes before my workout or I'm going crazy. If you chose to do flame - start slowly. The recommended dosage is 4 - it took me a couple of weeks to work up to that. I have to say since I've been taking Flame (started it before stim) I have lost 4% bodyfat. I've been watching my diet more closely as well but the intensity of my workouts on flame has propelled me to the next level.

Which btw - I forgot to note this in my journal entry for today - down another 1lb. 130lb this morning. I'll take my bodyfat at the end of the week and see if there is any change. It very well could be 18% now. I've lost 4lbs since the 19% reading.

As for the weighted dips - they are done on two benches - hands on one and feet on the other with the plate across my legs. I'm like you, I only do my bodyweight for the regular tricep dips. Don't want to take credit where credit isn't due! When I started focusing on my dips like this - the regular dips became much easier - so strength gains are better for me doing them this way.

 

[Thandie]

I take Lipostim each morning and Lipoflame before my workouts. I don't find either to be a suppressant but I may not be your best judge at that. I am on another medication that has a side effect of supressed appetite. I've learned to eat for fuel rather than when hunry. Stim works very slowly for sustained energy and focus while flame is just that - oh! It starts working immediately and has helped increase the intensity of my workouts like crazy without realizing! I have to take it no more than 15 - 30 minutes before my workout or I'm going crazy. If you chose to do flame - start slowly. The recommended dosage is 4 - it took me a couple of weeks to work up to that. I have to say since I've been taking Flame (started it before stim) I have lost 4% bodyfat. I've been watching my diet more closely as well but the intensity of my workouts on flame has propelled me to the next level.

Which btw - I forgot to note this in my journal entry for today - down another 1lb. 130lb this morning. I'll take my bodyfat at the end of the week and see if there is any change. It very well could be 18% now. I've lost 4lbs since the 19% reading.

As for the weighted dips - they are done on two benches - hands on one and feet on the other with the plate across my legs. I'm like you, I only do my bodyweight for the regular tricep dips. Don't want to take credit where credit isn't due! When I started focusing on my dips like this - the regular dips became much easier - so strength gains are better for me doing them this way.

Hmm, that brought back memories. I used to do dips with two benches and a 45lb plate on my lap and I haven't done those for a long time. I guess I forgot. I'll check with my coach to see if I can do those. Thanks!

 

[Jocques Straap]

I see. The bar actually leaves you hands. - Good luck trying that with a free bar. lol.

 

[*ebony*]

had no idea what skull crushers were.
youtube is great.

 

[ironwings]

ebonycurves you are so cute. I love skull crushers as a burnout for my triceps. Matter of fact, today I am so sore from yesterday's workout. My biceps and triceps feel like they are going to snap!

I typically do my leg workout on Wednesday's but I decided to get in cardio this morning instead. I'm still feeling really tight from Sunday. I wanted to loosen up my legs with a good climb on the treadmill - I should be ready for legs tomorrow!

45 minutes fasted cardio on treadmill. Incline 15% speed 3.5, heart rate average 135.

 

[ironwings]

I see. The bar actually leaves you hands. - Good luck trying that with a free bar. lol.

You try first ;-)

 

[*ebony*]

ebonycurves you are so cute. I love skull crushers as a burnout for my triceps. Matter of fact, today I am so sore from yesterday's workout. My biceps and triceps feel like they are going to snap!

I typically do my leg workout on Wednesday's but I decided to get in cardio this morning instead. I'm still feeling really tight from Sunday. I wanted to loosen up my legs with a good climb on the treadmill - I should be ready for legs tomorrow!

45 minutes fasted cardio on treadmill. Incline 15% speed 3.5, heart rate average 135.

lol..i tried the skull crushers this morning! its just new and i was eager and curious to try it out. i did them with just a bar, 10lbs, just to get the feel of of it. by the 12th rep i was definatily "feeling" them!lol i love them, def will be incorporated into my next tris routine.

good luck with legs tom. oh, i hate doing legs! loosening up in preparation for the dreaded leg day is a good idea. Ironwings, throw in a stretching or a yoga session before before bed if you can, for me i find it helps me recover faster and i don't feel as tight and wound the the next day and its really relaxing and nice right before bed.

 

[ironwings]

Thanks ebonycurves...glad you liked the skull crushers.

Oct. 30th

Warmup - complex for about 6 minutes (SLDL to clean press, good morning, squat, RDL)

Quads/Hams/Abs - 1
Smith sumo squats, 105lb, 3x12 (previous was 10 reps) superset frog kicks, 3x12
One leg step ups - bb, 40lb, 3x15 (previous was 12 - 9)
Good mornings - body parallel to the floor, 60lbs, 3x15
Smith glute presses, one leg, 35lbs, 1x15, 1x12 (previous was 3x12)
Smith bridge, one leg, 35lbs, 2x15

This workout took me 1 1/2 hours. It typically takes me an hour +/- I was trying to make it to 15 reps for each exercise rather than my previous 10 - 12. I got sick again after the step ups - dehydration maybe? I'm not sure why I keep getting sick (this is the second time). I felt like my body heat was radiating through my skin - I took off my tank again but this time I felt no relief. I had to rest for a good 60 - 90 seconds between sets on almost everything. My typical rest time is 30 - 45 sec. I felt fine going into the workout but apparently the 15 reps kicked my a@# - lots of moans and groans at the gym today. Good thing I don't go to Planet Fitness needto (LOL), the alarm would have sounded!

No abs or tabatas after this workout. I was exhausted. Just got home and can't even stand the thought of a protein shake. I'd rather have a cinnamon bun ;-)

I hope to get back tonight and get in a good 30 or 45 minute treadmill hike to keep my legs loose. My glutes are throbbing right now.