SBT's death to shyness, Resurrection to the stage 2007

[T-Cake]

FRiday, December 29, 2006
Mood: Gettin better...
Weight: Not a clue?!?!
Soreness: ABS!!! Still screaming from wednesday...

m1: 4 oz chicken, 1 1/2 cup shredded wheat
m2: 1 scoop protein, 2/3 cup oats
m3: 4 oz chicken, 1 cup broccoli, 5 oz sweet potato
m4: 1 1/2 scoops protein, 1 tsp glutamine, 1 scoop NO2

GYM!!! Hams, glutes...
SLDL's (tempo 301) (6 x 210)(1 X 240)(6 X 225)(1 X 240)(10 X 210)(15 X 195) <--240= PR
Romanian Deadlift (tempo 311) (8 x 135)(8 x 155)(8 x 145)
Static Lunge (tempo 311) (10 x 40) x 3
Good Morning (tempo 222) (10 x 65)(10 x 75)
Butt Blaster (tempo 222) (10 x 70)(10 x 80)
Standing Calf Raises (tempo 222) (8 x 540)(8 x 590)(8 x 630)(8 x 650) <--PR
Vacuums w/lats (3 x 90)


m5: 2 scoops protein, 1 tsp glutamine, 1 scoop powerade
m6: 4 oz chicken, 3/4 cup whole wheat pasta

Hey duckie babe!

Ok questions...
1) What are ladders? (You or Bunz can take this one)
2) What does PR stand for? Personal Record?
3) I know vacuums are ab work... but how do you do it?
4) When it says tempo... what does a 222 or a 301 mean?

I like how you log your days with your soreness and all. I'd like mine to be detailed too or try new timing for lifts, etc., so I'm asking lots of questions!

 

[sbt2082]

Hey duckie babe!

Ok questions...
1) What are ladders? (You or Bunz can take this one)
2) What does PR stand for? Personal Record?
3) I know vacuums are ab work... but how do you do it?
4) When it says tempo... what does a 222 or a 301 mean?

I like how you log your days with your soreness and all. I'd like mine to be detailed too or try new timing for lifts, etc., so I'm asking lots of questions!

Why hellllllllllo sweetie!!!

Ok answers...
1) Ladders were a suggestion from Buns that I am gonna try out and its 30 sec at level 8, 30 sec recover, 30 sec level 10, 30 sec recover, 30 sec level 12, 1 minute recover... then repeat (I think I got that right anyways)
2) Yup you got it, PR= personal record
3) Vacuums are ab work, and you basically hold your abs in (contracted)
4) 222= 2 seconds up, 2 second hold, 2 seconds down
301= 3 seconds up, no hold, 1 second back down
311= 3 seconds up, 1 second hold, 1 second back down

Hope that helps you out a little bit

 

[HiDnGoD]

Good evening duckie. Hope your holidays are going well.
I'm gonna try some Pumpkin pancakes in the morning. Do you just add the pumpkin to the mix, or do you add spices too? & how much raw pumpkin do you put in?
Thnx

 

[*Bunny*]

Im trying to help SBT kick her @$$ more than she already does on the step mill
She's got a HIIT cardio brain like me that needs to be constantly adjusted to make cardio fun

The ladders were suggest opposed to the drop sets (i.e. a triple drop on step would be like level 15, level 11, level 7, then recover @ level 3-4, then you ramp up again & drop back down... ) She's just starting back to HIIT (correct me if Im wrong) like I started a few weeks ago and my endurance is gone (I do not like it at all btw) so I gave her another way to try & get a good/not boring/hard step mill workout without feeling too bad while working back up to her normal level of KAC (Kick Ass Cardio).

Adjust levels according to me machine as they vary. I love doing tempo'd workouts, TC if you have never done more than just 'reps' & up & down or hitting 'failure', try it out, it's GREAT.

To elaborate on the vac's...pull your belly muscles in tight and flex them, like you were sucking in really hard... only you have to breathe then release the breath while still holding the abs in, and squeeze them for anywhere 10-15 seconds when just starting.

 

[sbt2082]

Good evening duckie. Hope your holidays are going well.
I'm gonna try some Pumpkin pancakes in the morning. Do you just add the pumpkin to the mix, or do you add spices too? & how much raw pumpkin do you put in?
Thnx

Hey you!!!!
Its really all up to you, and I don't use any mix I just use pumpkin, oats and eggs... you can adjust levels and measurements according to your likes though! Mine is prob different every time

Im trying to help SBT kick her @$$ more than she already does on the step mill
She's got a HIIT cardio brain like me that needs to be constantly adjusted to make cardio fun

...... so I gave her another way to try & get a good/not boring/hard step mill workout without feeling too bad while working back up to her normal level of KAC (Kick Ass Cardio).

Hehe... it sure is gonna help me kick my @$$
Thanks again and also for elaborating on the Vacuums I was being too lazy to type
KAC it!!!!!!!!

 

[florencia]

 

[sbt2082]

Heyyyyyyyyyyyyyyyyyy girlie!!!! Missed you!!!

 

[T-Cake]

Why hellllllllllo sweetie!!!

Ok answers...
1) Ladders were a suggestion from Buns that I am gonna try out and its 30 sec at level 8, 30 sec recover, 30 sec level 10, 30 sec recover, 30 sec level 12, 1 minute recover... then repeat (I think I got that right anyways)
2) Yup you got it, PR= personal record
3) Vacuums are ab work, and you basically hold your abs in (contracted)
4) 222= 2 seconds up, 2 second hold, 2 seconds down
301= 3 seconds up, no hold, 1 second back down
311= 3 seconds up, 1 second hold, 1 second back down

Hope that helps you out a little bit

Thank you, Miss! Now you can be called "Miss, Miss, Miss!" all day long like I am teaching!

Im trying to help SBT kick her @$$ more than she already does on the step mill
She's got a HIIT cardio brain like me that needs to be constantly adjusted to make cardio fun Me too! I'm the exact same way, and I already do ladders of sorts on my own now, but I always love new levels and ideas.

The ladders were suggest opposed to the drop sets (i.e. a triple drop on step would be like level 15, level 11, level 7, then recover @ level 3-4, then you ramp up again & drop back down... ) She's just starting back to HIIT (correct me if Im wrong) like I started a few weeks ago and my endurance is gone (I do not like it at all btw) so I gave her another way to try & get a good/not boring/hard step mill workout without feeling too bad while working back up to her normal level of KAC (Kick Ass Cardio). LOVE THIS!

Adjust levels according to me machine as they vary. I love doing tempo'd workouts, TC if you have never done more than just 'reps' & up & down or hitting 'failure', try it out, it's GREAT.

To elaborate on the vac's...pull your belly muscles in tight and flex them, like you were sucking in really hard... only you have to breathe then release the breath while still holding the abs in, and squeeze them for anywhere 10-15 seconds when just starting.

Thanks for the descriptions of the vacs -- that helps a lot. Do y'all see results from those? I think I feel like I'd do it and feel too silly to be persistant about it. How do you do them -- standing or lying down or sitting? On a boat with a goat? In the house with a mouse? (Sorry, I couldn't resist! )

 

[Daisy_Girl]

Now you can be called "Miss, Miss, Miss!" all day long like I am teaching!

ROTFLMAO

I am called "teacher" "teacher" all day long.

Glimpse into my day:
Picture a 5 year old tapping you on the hip saying "teacher teacher teacher". Now multiply that by 58 children. A.L.L. D.A.Y. L.O.N.G.

My reply? "I AM NOT A DOORBELL!" or I respond "Student student student". This usually gets a look of confusion before they launch into whatever drama is going on.

 

[T-Cake]

ROTFLMAO

I am called "teacher" "teacher" all day long.

Glimpse into my day:
Picture a 5 year old tapping you on the hip saying "teacher teacher teacher". Now multiply that by 58 children. A.L.L. D.A.Y. L.O.N.G.

My reply? "I AM NOT A DOORBELL!" or I respond "Student student student". This usually gets a look of confusion before they launch into whatever drama is going on.

Yesssss!!!

For real, I put my foot down 2 months ago and said "From this day on, I will no longer respond to MISS. It's Miss T or Miss T........., but NOT Miss! Heck, make me a nickname, just NOT Miss!"

Students: "Can we call you Mama T?"

Me: "Sure, go for it."

That worked.

Other example:

Student 1: "Miss! Hey Miss! Miss! MISSSSSS!!!!"

Student 2: "It's Miss T@*&$&*, STUPID!!!"

Student 1: "Ohhh... Miss T$&#&I#I#"

Me: "Ah yes, can I help you?"

I'm such a smart ass