GG's P-Side Experiment - Mission: Obstacle Course [Forum Archive]

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GG's P-Side Experiment - Mission: Obstacle Course

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Posted by: GoalGetter

So I started my new training program today.

No more figure competition. No more super strict diet. No more impending sodium-load nightmares. And best of all (at least for me), no more parading around on a weekly basis in my underwear and silver high heels.

Now it is all about getting myself primed and pumped to try my luck (and skill, and strength) in an obstacle course. I haven't picked one yet. I am just going to start training, working on all the things I wasn't working on before.

Last week I had a taste of the stuff I'll be doing. One of the highlights of my workouts last week was rope pulls! I sat down and then lay down on a little rug (which I started calling my magic carpet until people didn't think it was funny anymore), and pulled myself across a large room, hand over hand. After doing it about six times with just my bodyweight, we added a 25lb plate and I did it again a few more times each way (sitting and laying).
It was tough, and A BLAST.

Today's (and for the next two weeks), my workout was a little different. Mostly bodyweight stuff, a lot of core and stabilization. Patrick's gonna jump in here and explain what I'm doing and why, in terms of the exercises.

I also changed my diet around a bit. Not by much. Added a few calories, reduced the protein a bit, added some more fats...

without further ado...

Posted by: GoalGetter

Warm up: Versa Climber 5 minutes

Stretch/SMF: ITB and Calves

Core Circuit x 2:

RI: 60

Planks, 20 seconds x 3
Floor Bridges, One Leg, 12 each leg, Tempo 3/2/1
Crunches, 15, Tempo 3/2/1

Reactive Training:

Jump Squat to Stabilization (as part of total body circuit, see below)
Tempo 0/2/x
BW x 12

Total Body Circuit x 3:

RI 60
Tempo 3/2/1
Reps: 12

Jump Squat to Stabilization
Pushups
One-Leg Squat
2-Arm Bent-Over DB Row (10lb DB)
Stability Ball YTA's
DB Split Squat (10lb DB)

Cool Down:

Arc Trainer, 3 minutes

Stretch:

SMF - ITB, Calves
Static - Hams, Chest, Lats, Calves

Posted by: aggies1ut

Best of luck Ivy. IMO obstacle course training beats the hell out of doing a figure comp.

Posted by: dg806

Did you compete in the one you were going to do or decide not to?

Posted by: Yanick

Good luck with the program/competitions GG. i'm sure you'll do well with your drive and Pat's guidance.

Posted by: Jodi

This looks like fun

I wanna try this type of routine.

Good luck GG

Posted by: Rocco32

It does look like fun but really hard. I agree with Aggie! Good luck Ivy, you'll do great.

Posted by: P-funk

Quote:

nd best of all (at least for me), no more parading around on a weekly basis in my underwear and silver high heels.

liar.

Quote:

Patrick's gonna jump in here and explain what I'm doing and why, in terms of the exercises.

I'll give ya all the blow by blow of the program and when we changes things and why just so you can see how I will periodize her. This first mesocycle will begin with lots of stabalization work. I would like it to last 2-3 weeks. This first week is very low intensity and we are trying to really control rep tempo. I do this to (1) give her some time off from pushing heavy weight (since that is what she was doing before) and (2) to help work on core and joint stabalization. the slower tempo reps on the eccentric and static contractions allows you to really concentrate on stabalizing your core and the joint(s) you are working at. This is not only beneficial since it allows your body some recovery time between heavy phases of lifting but it also allows you to work on weaknesses (and we all have them. just ask her how hard it was to keep from falling over on those DB split squats by the end of the circut.). Also, you will see that there is reactive training. Obsactle courses are very athletic so GG will be doing plyo's. But, before just jumping into a ploymetric routine she needs to learn how to land and deal with reactive force so she can (1) prevent injury, (2) learn to apply force maximally and (3) learn to absorb and then react to force properly to be as quick as possible. So the squat jump to stabalizatin isn't even really jumping training as much as it is landing training. Since the intensity is so low we will throw everything in a circut until she progresses to more of a solid strength phase and then power phase and then a conjugate program combining all of the three workouts (after the strength and power phse she will go back to a small cycle of stabalization training before moving to conjugate training) as well as including event lifting for her specific contest.

Posted by: Emma-Leigh

WOW - This looks like HEAPS of fun!!

Good Luck Ivy!

Posted by: Velvet

Quote:

Originally Posted by GoalGetter

So I started my new training program today.

No more figure competition. No more super strict diet. No more impending sodium-load nightmares. And best of all (at least for me), no more parading around on a weekly basis in my underwear and silver high heels.

Now it is all about getting myself primed and pumped to try my luck (and skill, and strength) in an obstacle course. I haven't picked one yet. I am just going to start training, working on all the things I wasn't working on before.

Last week I had a taste of the stuff I'll be doing. One of the highlights of my workouts last week was rope pulls! I sat down and then lay down on a little rug (which I started calling my magic carpet until people didn't think it was funny anymore), and pulled myself across a large room, hand over hand. After doing it about six times with just my bodyweight, we added a 25lb plate and I did it again a few more times each way (sitting and laying).
It was tough, and A BLAST.

Today's (and for the next two weeks), my workout was a little different. Mostly bodyweight stuff, a lot of core and stabilization. Patrick's gonna jump in here and explain what I'm doing and why, in terms of the exercises.

I also changed my diet around a bit. Not by much. Added a few calories, reduced the protein a bit, added some more fats...

without further ado...

Persue your dreams girl

Posted by: IainDaniel

Good luck Ivy I am sure you will kick ass.

Workout looks interesting. How long does it take?

Posted by: P-funk

Quote:

Originally Posted by IainDaniel

Good luck Ivy I am sure you will kick ass.

Workout looks interesting. How long does it take?

take about 60min counting warm up and cool down.

Posted by: soxmuscle

P or GG -- did you/she compete in that competition or...

Posted by: P-funk

she is not competiting in figure anymore (read her first post). I am 2 weeks out from what seems to be my last BBing contest.

Posted by: GoalGetter

ok i finally have some time to sit down and reply to everybody. Hahaha. it's my journal and P has already posted more than me!

Quote:

Originally Posted by aggies1ut

Best of luck Ivy. IMO obstacle course training beats the hell out of doing a figure comp.

Thanks chick!

I'm excited about this, partly because it is FUN for me, as opposed to wearing bikinis and high heels, and partly because I have absolutely no idea what to expect as my workouts progress. This is something I've never done. It's a new challange both physically and mentally. I'm all over it.

Quote:

Originally Posted by dg806

Did you compete in the one you were going to do or decide not to?

Nah. I didn't. As of this saturday that just passed, I would have been five weeks out. I am still in shape that if I continue with my cut and do the sodium/water stuff I'd be in good enough condition to compete but I just don't care and don't want to go through it if i don't really care.

Quote:

Originally Posted by yanick

Good luck with the program/competitions GG. i'm sure you'll do well with your drive and Pat's guidance.

Thanks Yan! Hey when am I meeting you, man?? Are you going to p's show in two weeks?

Quote:

Originally Posted by jodi

This looks like fun

I wanna try this type of routine.

Good luck GG

Jodi, to tell you the truth, it is the most fun i've had in the gym in a LONG time.

Quote:

Originally Posted by rocco

It does look like fun but really hard. I agree with Aggie! Good luck Ivy, you'll do great.

It was hard, I won't even try to candy coat it! But it was such a blast! Tomorrow, some more...

Quote:

Originally Posted by p-funk

This first mesocycle will begin with lots of stabalization work....

Let me just say that I need more work on this than I thought. I was all like, "please. I have great stabilization. I have a strong-as-hell core. I don't need this mesocycle-whatzit..." well... i have to eat my words. I need it.

Quote:

Originally Posted by Emma-Leigh

WOW - This looks like HEAPS of fun!!

Good Luck Ivy!

Thanks E!

Quote:

Originally Posted by Velvet

Persue your dreams girl

There you are!!!! I'm happy to "see" you! I miss talkin' to ya! Thanks chickie! How are things with you?

Quote:

Originally Posted by iaindaniel

Good luck Ivy I am sure you will kick ass.

Workout looks interesting. How long does it take?

Thank you Iain!
Like p said, about an hour including warm up, stretching, cool down, etc.

Quote:

Originally Posted by soxmuscle

P or GG -- did you/she compete in that competition or...

Me, no. P in two weeks. I couldn't take it. It's hard to do something when your heart is not in it. I hate to quit mid-way through something, but sometimes the destination just isn't worth the journey, no offense to those who are passionate about bb'ing.

Posted by: GoalGetter

Versa Climber, moderate intensity, 10 minutes (just had to do something near the rowing machine while i waited for one to free up)

Rowing sprints

5 300-meter sprints, each completed in 1:21, to 1:27, with about 1 minute of rest in between sprints.

-----------

Not part of training, but I walked a good 3, almost 4 miles this afternoon, on Lexington, from 86th to 54th and back, then home. This is typical of most of my days lately. I walk a lot. I pick a different street or area and just go explore. Yesterday I went south on york and ended up at the 59th street bridge, and then on my way back north I stopped at bed bath and beyond, where i couldn't decide what to buy so I left empty handed. We really need to get a coffee maker (though to tell the truth, going out for a cup of coffee is a great excuse to just go walk somewhere new!).

Posted by: BritChick

Hey Ivonne, good for you for persuing what your little heart desires!
Good luck with this.

Posted by: GoalGetter

Quote:

Originally Posted by BritChick

Hey Ivonne, good for you for persuing what your little heart desires!
Good luck with this.

Thanks, Kerry! How the heck are ya?

I saw you're thinking of setting up a home gym for private training! Awesome!

Posted by: BritChick

Quote:

Originally Posted by GoalGetter

Thanks, Kerry! How the heck are ya?

I saw you're thinking of setting up a home gym for private training! Awesome!

Yeah, doing what I do best... spending the money before I make it!!!

Posted by: The Monkey Man

Once you start all this circuit and obstacle specific exercising you should get all leaned out again anyway... (sweet)

This is nice!

(The "whine-o-matic" title must go now!)

Posted by: GoalGetter

Quote:

Originally Posted by The Monkey Man

Once you start all this circuit and obstacle specific exercising you should get all leaned out again anyway... (sweet)

This is nice!

(The "whine-o-matic" title must go now!)

I hope that is the case (getting all leaned out again!), but I am also not going to be eating as strictly ALL the time, as before. I want to enjoy all the food here in new york city!

Whine-o-matic - you are absolutely right! Must change that !!!

Posted by: Velvet

You have mail

Posted by: GoalGetter

Quote:

Originally Posted by Velvet

You have mail

Got it!

Check YOUR email!

Posted by: GoalGetter

Warm up: Rowing Machine 5 minutes

Stretch/SMF: ITB and Calves

Core Circuit x 3:

RI: 60

Ball Crunches, 15, Tempo 3/2/1
Ball Hyperextensions, 15, Tempo 3/2/1

Total Body Circuit x 3:

RI 60
Tempo 3/2/1
Reps: 12

Assisted Pullups, plate #11
Alternating DB Shoulder Presses, 10lb
DB One-Leg Straight-Legged Deadlifts, 10lb
DB Scaptions, 5lb
DB Bicep Curls, 10lb

Reactive Training x 2:

Hop to balance across all planes (front, side, transverse)
Tempo 0/2/x
BW x 12 with each leg, and then repeat

Cool Down:

Arc Trainer, 5 minutes

Stretch:

SMF - ITB, Calves
Static - Hams, Chest, Lats, Calves

Posted by: PreMier

Sorry I missed you in MSN the other day

Good luck with training

Posted by: GoalGetter

Warm-Up

Rowing Machine 5 minutes

Stretching

SMF - ITB, Calf

Core Circuit x 3

One-Leg Planks, 20 seconds each leg before resetting and doing again 3x's
Oblique Crunches, Tempo 3/2/1, 12 each side
Opposing Arm/Leg Extension to balance, Tempo 3/2/1, 12 each side

Total Body Circuit x 3

Tempo 3/2/1
Reps 12
RI: 60 after entire circuit is complete

Squat Press
Prone Stability Ball one-arm DB Row
Lateral Split Squats
DB SLDL with Shrug at top
Reverse Grip Pulldowns

Reactive Training

Jump squat to stabilization, 12 x 3

Cool down

Elliptical 5 minutes

Stretching

SMF - ITB, Calf
Chest and lats on stability ball

Posted by: GoalGetter

OK i really like this that I'm doing, but i am itching to get on wtih the real training. And also, I am once again having to adjust to wroking out just 3 times per week, as opposed to four.

And it doesn't help that for the last few weeks, though I've been eating clean for the most part, sticking to my "diet" and all... I have also been dipping into the samples everywhere i go... Eli Zabar - i go almost every day when i have time to kill between clients. I loooove looking at the food there, and watching the pastry chefs making the desserts, etc. But to get out i have to walk through the bread department, and there is a basket with free samples of different breads every day. I've tried pretty much all their varieties. Then I walk down the street and there are gourmet shops, catering companies, and pastry shops that give you free samples, too. I can't resist. I have no will power. "Chocolate" + "Free" = "I'm Shamelessly All Over It."

This madness has got to stop because even though i weigh the same and probably LOOK the same to eveyrone else, to me I'm starting to feel as if I look soft and thicker. And i don't mean thicker in a good way either.

Anyway... ok enough whining. Point is, I have to get my shit together and stop sampling. My serious training starts in one week. Next week is a repeat of this week in training.

Posted by: Archangel

Found you, Good luck with your new goals, I'm sure you'll meet AND beat them all!!!

Posted by: J'Bo

Hey GG

Sounds like your on your way to finding your niche. I too am addicted to plyometrics...makes yah feel great!

What are Jump squats to stabilization? and Stability ball YTA's

IHere are a few of my favorite plyometric exercises that really helped me build my core strength and balance. Tell P about them if your interested.

Shoulder Taps: In the starting push up position with feet as close together as possible alternate lifting each arm to tap your shoulder while keeping your body straight and tight.
Ball Squats: These really arent as hard as they sound. Use a wall to help you up on the ball and do squats. It really helps build balance and works all of your stabilizing muscles.
Medicine Ball Overhead Raises: With feet a little wider than shoulder width apart bend over keeping your back flat. Hold your medicine ball with both hands between your legs and raise up while keeping your back flat.

All the best to you. I will enjoy reading your journal.

J.

Posted by: P-funk

how are any of those plyometric? the whole concept of plyometrics is to store potential energy and turn it into kinetic energy. none of those exercises do that at all. they are just core based exercises.

Posted by: J'Bo

My apologies P... i meant that these are in my program along with plyometrics.

Posted by: b_reed23

your routine looks fun GG

Patrick...why aren't you going to do any more BBing shows after this one???

Posted by: P-funk

because, I am really just not into it. It is not athletic in any way. I waste all this time in the gym training to be atheletic and strong and then it just does me no good as all i do is stand there in my under pans and pose like a beauty pagent. I would rather do somethign that is more like a real competition. It just bores me. Plus, I hate working so hard to build my body up and get my strength up only to have it all come crashing down so I can diet for a contest.

Posted by: GoalGetter

Quote:

Originally Posted by P-funk

because, I am really just not into it. It is not athletic in any way. I waste all this time in the gym training to be atheletic and strong and then it just does me no good as all i do is stand there in my under pans and pose like a beauty pagent. I would rather do somethign that is more like a real competition. It just bores me. Plus, I hate working so hard to build my body up and get my strength up only to have it all come crashing down so I can diet for a contest.

Which coincidentally is one of the reasons i changed my mind about the figure competition.

Posted by: Katia7

Hey

Your routine does look fun

How is NY treating you?

Quote:

Which coincidentally is one of the reasons i changed my mind about the figure competition.

Don't you wish our persuasions always worked so well?

Posted by: b_reed23

I see what both of you are getting at, and I agree with you

You are both still amazing people, and whatever you decide to do, I know you will be awsome

Posted by: The Monkey Man

Quote:

Originally Posted by P-funk

YAY!

Posted by: GoalGetter

Warm up: Elliptical 5 minutes

Stretch/SMF: ITB and Calves

Core Circuit x 2:

RI: 60

Planks on upside-down Bosu, 20 seconds x 3
Floor Bridges, One Leg, 12 each leg, Tempo 3/2/1
Crunches, arms extended overhead, 15, Tempo 3/2/1

Reactive Training:

Jump Squat to Stabilization (as part of total body circuit, see below)
Tempo 0/2/x
BW x 12

notes: getting better at these. I still have a problem with my landing, so I don't get every single rep right.

Dammit. I wanna be a superstar

Total Body Circuit x 3:

RI 60
Tempo 3/2/1
Reps: 12

Jump Squat to Stabilization
Pushups
One-Leg Squat w/ 12lb DB in opposite hand
2-Arm Bent-Over DB Row w/ 10lb DB, reciprocal
Stability Ball YTA's
DB Split Squat w/10lb DBs overhead

notes:

The pushups! HOLY CRAP! I did all three sets as FULL pushups, on my fucking TOES! No Knee pushups for me! The last few reps of the last circuit were kinda ugly but i did them. I was yelling at myself, "FOUR MORE!!!!!!" P was laughing at me.

The DB Split Squats with dumbells overhead - I WANTED TO DIE. I collapsed after the last rep of the last circuit, in a little heap, quasi-fetal position on the mat.

Cool Down:

Treadmill, 3 minutes, brisk walk

Stretch:

SMF - ITB, Calves
Static - Hams, Chest, Lats, Calves

In addition to this stuff, I ended up jogging home and back to the gym before getting to my PWO and shower because I went to pick up a stretching/flexibility book to lend to another trainer who was giving her first stretching one-on-one session an hour later. So add about 1.5 miles of slow-ass jogging to that workout.

Posted by: GoalGetter

300-meter sprints on rowing machine.

3 minutes warm up, light rowing

5 sprints, each completed in under 1:25 (better than last time, which I was doing 1:27 as my best), with about 1.5 minutes of recovery between sprints.

3 minutes cool down, light rowing

Stretch/SMF

Posted by: GoalGetter

oh and i finally updated my sweaty blog.

Posted by: Archangel

Nice w/o's in here Ivy, hows the new training treatin ya?

Posted by: PreMier

You and P are strangers too much.

Posted by: GoalGetter

Quote:

Originally Posted by PreMier

You and P are strangers too much.

strangers too much? whaddaya mean?!?!

Posted by: GoalGetter

Quote:

Originally Posted by Archangel

Nice w/o's in here Ivy, hows the new training treatin ya?

I'm loving getting my ass kicked by the most basic things ever like pushups. hahaha! It's all about the tempo. KILLING me. Love it!

Posted by: Dale Mabry

What are you using for SMF? Foam Roll?

Posted by: P-funk

Quote:

Originally Posted by Dale Mabry

What are you using for SMF? Foam Roll?

yes, foam roller.

Posted by: Dale Mabry

So will we be adding some movement based stuff (Bear Crawls, egg walks, spidermans, etc.) once we progress?

Also, do you have a link to an obstacle course like the one you are going to do? Unfortunately we do not have one around here, it would be kick ass if we did?

Posted by: The Monkey Man

Quote:

Originally Posted by Dale Mabry

So will we be adding some movement based stuff (Bear Crawls, egg walks, spidermans, etc.) once we progress?

Also, do you have a link to an obstacle course like the one you are going to do? Unfortunately we do not have one around here, it would be kick ass if we did?

No $h!t... They used to have some fitness courses @ our local metroparks...
But those are gone now, and they weren't as cool as a "REAL" obstacle course...

I "HATED" running that damn thing, back in the day...
Ain't it funny how you miss these things once they're gone?

(Or maybe I just miss my youth and stamina!?!?)

Posted by: P-funk

Quote:

Originally Posted by Dale Mabry

yes, bear crawls and movement things are going to happen on competition lift day along with some other things I have for her.

Posted by: GoalGetter

Warm up: Rowing Machine 5 minutes

Stretch/SMF: ITB and Calves

Core Circuit x 3:

RI: 60

Ball Crunches, 15, Tempo 3/2/1
Ball Hyperextensions, 15, Tempo 3/2/1

Reactive Training x 3:

Hop to balance across all planes (front, side, transverse)
Tempo 0/2/x
BW x 12 with each leg, and then repeat

note: not sure what the hell was wrong with me on this one, but i was doing worse than last week until the last set.

Total Body Circuit x 3:

RI 60
Tempo 3/2/1
Reps: 12

Assisted Pullups, plate #11
Alternating DB Shoulder Presses, 12lb
DB One-Leg Straight-Legged Deadlifts, 15lb
DB Scaptions, 8lb
DB Bicep Curls, 12lb

Cool Down:

Bike, 5 minutes

Stretch:

SMF - ITB, Hams, Calves
Static - Hams, Quads, Chest, Lats, Calves

Posted by: shiznit2169

GG and p-funk, are you two together? .. married? Or just crazy BB friends that happen to lift together?

JUST CURIOUS

Posted by: GoalGetter

Quote:

Originally Posted by shiznit2169

GG and p-funk, are you two together? .. married? Or just crazy BB friends that happen to lift together?

JUST CURIOUS

P is my bitch. I say, "I want strawberries." And he goes and buys me strawberries.

Posted by: naturaltan

Quote:

Originally Posted by GoalGetter

P is my bitch. I say, "I want strawberries." And he goes and buys me strawberries.

...

Posted by: The Monkey Man

Quote:

Originally Posted by GoalGetter

P is my bitch

Dat's a good vun...

Posted by: GoalGetter

Hello everybody! So we got here too early to register yet. Not till 8 (but probably later than that).

We decided to walk around and immediatly found this wall full of computers with free internet access.

P looks AWESOME. Tired but awesome. Perhaps a little "ethnic" with the pro-tan and all, hahahaha, but ripped to shreds!

This is my first bodybuilding show experience, and I'm excited to see how it all unfolds. Sadly at the arnold we didn't really get to see any of the bb/figure stuff because it was $$$$$!

Posted by: GoalGetter

Warm-Up

Didn't do it

Stretching

Didn't do it

Core Circuit x 2

One-Leg Planks, 20 seconds each leg before resetting and doing again 3x's
Oblique Crunches, Tempo 3/2/1, 12 each side
Opposing Arm/Leg Extension to balance, Tempo 3/2/1, 12 each side

Reactive Training

Jump squat to stabilization, 12 x 3

Total Body Circuit x 3

Tempo 3/2/1
Reps 12
RI: 60 after entire circuit is complete

Squat Press with 10lb DB's
Prone Stability Ball Reciprocal DB Row with 7.5lb DB's
Lateral Lunges with 10lb DB's*
DB SLDL with toe raise and shrug at top with 12.5lb DB's
Neutral Grip Pullups, Assisted, Plate #11
Cool down

Didn't do it

Stretching

SMF - ITB, Calf
Chest and lats on stability ball

*notes: My left knee started hurting in a peculiar/unfamiliar way when i was doing the lateral lunges so on the third circuit i decided to stop ignoring it and just stopped that exercise, moving on ot the SLDL's and the pull ups to finish my circuit.

Posted by: P-funk

Quote:

Originally Posted by GoalGetter

Warm-Up

Didn't do it

Stretching

Didn't do it

that pisses me off.

Posted by: The Monkey Man

Quote:

Originally Posted by GoalGetter

This is my first bodybuilding show experience, and I'm excited to see how it all unfolds

Enjoy..

Make sure you Scream and coach during the pre-judging..

Posted by: GoalGetter

Quote:

Originally Posted by The Monkey Man

Enjoy..

Make sure you Scream and coach during the pre-judging..

Coach?!!? More like CHEER!

"Ready? o-KAY! Patrick! Patrick! He's our man! If he can't do it, no one can!"

(yeah i used to be a cheerleader back in the day...

)

Posted by: Archangel

Keep us updated!!! I'm sure he looks AWESOME!!! Please take pics too...........LOTS!!!

Posted by: The Monkey Man

Quote:

Originally Posted by GoalGetter

Coach?!!? More like CHEER!

No... You know his routine right??...

When the pose is called out, he may concentrate on quads more than abs or something... so you have to yell... ABS!!! ABS!!!

ABs and traps!!, Calves!!!, Bi's!!!!

It's your only chance to wear his ass out! LOL

Posted by: Cris2Blis

how exciting, the big day is finally here... report back soon GG!!!! is that the show that you were thinking about doing also? are you gonna check out the female comp too?

Posted by: Archangel

Quote:

Originally Posted by GoalGetter

Coach?!!? More like CHEER!

"Ready? o-KAY! Patrick! Patrick! He's our man! If he can't do it, no one can!"

(yeah i used to be a cheerleader back in the day...

)

I have secret footage of you!!! Thats you in front of Spiderman isn't it?

Posted by: Cris2Blis

AA, don't pretend like thats not you in the back with the hammer pants!

Posted by: Archangel

Quote:

Originally Posted by Cris2Blis

AA, don't pretend like thats not you in the back with the hammer pants!

Posted by: b_reed23

I hope everything goes well!!! Good luck P!!!!!!!!

Posted by: JLB001

Quote:

Originally Posted by GoalGetter

P is my bitch. I say, "I want strawberries." And he goes and buys me strawberries.

This has got to be the reason we love you so much.

Posted by: GoalGetter

HAHAHAHAHAHAHAHAHA! You all are crackin' me up!

He looked great at pre-judging. It was a tough class. I've got tons of pics.

The night show is at 7 pm so we're just hanging around now with his folks.

Suffered an hour and a half walk through Chinatown to kill some time. It is ungodly hot and crowded out there! Ugh.

As for the cheerleading... it's not something i'm rpoud of, but because of that little snippet of my history I have a soft spot for stupid cheerleading movies like Bring It On, Sugar and Spice, and But I'm a Cheerleader...

Posted by: Archangel

Awesome!!! I knew he would look Great!!! When will the pics be up?

Posted by: P-funk

maybe tomorrow night or monday. My parents are in town for the weekend so we are entertaining them.

Posted by: b_reed23

Quote:

Originally Posted by Cris2Blis

AA, don't pretend like thats not you in the back with the hammer pants!

we are totally whoring her journal while shes away.....

Posted by: The Monkey Man

Quote:

Originally Posted by b_reed23

we are totally whoring her journal while shes away.....

When the cat is away...

Posted by: PreMier

What the hell is going on here?

Posted by: The Monkey Man

Quote:

Originally Posted by PreMier

What the hell is going on here?

QUICK!.... SCATTER!!!!!

Posted by: Rocco32

Put the pics up GG!!!!!! How's everything going? How's the new program?

Posted by: Velvet

Hello...o......o........o.............o?

Posted by: GoalGetter

I'm here. Super busy these last few days. and my computer is not online, so putting th pictures up is a firggin mission. I am going to buy a router this week. was going to do it today to network our computers so i can get online from the mac, but i got sidetracked (got a haircut and then walked the opposite way AWAY from Best Buy instead of toward it).

I started my p-side/OPT training this week. Yesterday's workout kicked my ass, it was great. I will also post about that in a little while. I just got home and it is NASTY FARKING HOT OUTSIDE. I need a moment or two to gather myself, eat something and just BREATHE in front of the fan for a little while...

Posted by: SPIKE1257

Hey Miss, aren't you from Florida ? I would think this is chilly compared to what you are use to..

Posted by: GoalGetter

Quote:

Originally Posted by SPIKE1257

Hey Miss, aren't you from Florida ? I would think this is chilly compared to what you are use to..

I would think so too. but 90-something is 90-something no matter where you are. IT IS HOTTTTT here.

Posted by: Katia7

Quote:

Originally Posted by GoalGetter

I would think so too. but 90-something is 90-something no matter where you are. IT IS HOTTTTT here.

I don't know about you, but I'm SWEATING all day! Sooooo grose! The woman I'm renting from better turn on the AC!
I heard it gets extreamly humid here too.

Posted by: GoalGetter

Morning Cardio (530 AM):

Versa Climber, 20 minutes

Afternoon, Full Workout:

Warm up:
Same as the previous phase with regard to cardio and stretching

Core Work:
superset
RI= 60sec
2 sets
a)medecine ball crunches (holding ball at chest level)
6lb/8 x 2 (tempo= 2/0/2)

b) stability ball bridges (12 reps; tempo= 3/2/1)
bw/12 x 2

Reactive Training:
jump to balace
all variables same as last time

notes: Patrick wanted to progress this but he is concerned that I am not landing properly yet so we'll stick to it for the next week or two)

Weight Training:
Superset #1
RI= 60sec
a) bench press (tempo= 2/0/2)
60/8
65/8 x 2

b) stability ball DB flyes (Tempo=3/2/1)
bw/12 x 3

Superset #2
RI= 60sec
a) deadlift (tempo=2/0/2)
105/8 x 3

b) single leg SLDL (tempo= 3/2/1)
12.5/12 x 3 each leg

Superset #3
RI= 60sec
a) Neutral Grip cable row (tempo= 2/0/2)
50/8 x 3

b) stability ball hyperextensions (12 reps; tempo= 3/2/1)
bw/12 x 3

Reverse Grip BB curls (tempo= 2/0/2)
RI= 60sec
20lb bar/8 x 2

aux work:
cable ext rotation- 12 reps; tempo= 2/0/2; 3 sets; RI= no rest between arms
10/12 x 1
5/12 x 2
notes: 10lb was toooo much. PAIN!

cool down
same as previous weeks

Posted by: GoalGetter

Rowing Machine Sprints
20 sprints
30:30 intervals
level 10 intensity

Posted by: GoalGetter

Warm up:
5 minute rowing
SMF - calf, ITB, glute
Static Stretch - calf, chest, lats, hams

Core Work:
superset
RI= 60sec
2 sets
a)Cable Rotations with triple extension
10lb/8 x 2 (tempo= 3/2/1)

b) Plank with toes on stability ball
20 seconds, reset, 20 seconds

Reactive Training:
hop to balace across all planes
RI=60
2 sets
12 hops (12 front, 12 side, 12 across) each side

notes: I'm getting better at this but the minute i get distracted it's all over and i stumble all over the place.

Weight Training:
Superset #1
RI= 60sec
a) squat (tempo= 3/2/1)
115/8 x 2

b) Dumbbell SLDL's with toe raise and shrug (Tempo=3/2/1)
20lb/12 x 2

Superset #2
RI= 60sec
a) BB OVerhead Press (tempo=2/0/2)
45/8 x 2

b) Dumbbell PNF's on one leg (tempo= 3/2/1)
5lb/12 x 2 each leg

notes: I'm a fool for thinking i could do those PNF's with 12lb dumbells. I couldn't even do 7.5lb dumbbells!

Superset #3
RI= 60sec
a) Wide Grip Pull Ups (assisted) (tempo= 2/0/2)
#11/8 x 2
#10/8 x 2

b) prone stability ball dumbell rows (tempo= 3/2/1)
12.5/12 x 3

Tricep Pressdowns (tempo= 3/2/1)
RI= 60sec
50/12 x 2
55/12

aux work:
YTA's on stability ball
RI=60
bw/15 x 3

cool down
3 minutes on rowing machine
stretching same as above

------------

Notes OVERALL: I wanted to do three sets, but the tempo on the squats pretty much wiped me out.

--------------

With regards to diet: I'm trying out carb cycling. Today is a high carb day. Yesterday was no carb. Monday was low carb. Sunday was an unintentional high carb day so it worked out just fine.

I haven't really over done it today though, in the grand scheme of things. Sure I've had some granola and a little more oatmeal than i normally would... I also had a piece of fat free chocolate pound cake at some gourmet place here (added it to my post workout meal)... but for the most part, not really gone nuts. I'm saving the crazy cheat meal for sundays so I can go out and enjoy that with P rather than on my own during the busy week days.

Oh and i had a sylvester stallone protein pudding. Vitamin shoppe sells them individually in the little refrigerator area!

Posted by: P-funk

lol, I only use 10lb DBs for PNF's....hahha, you are one tough cookie goalgetter!!
In response to her program (for anyone interested):

this is it. next week we are going to blow her the fuck up! She is going to be a fast, strong, insane little machine (with a new haircut to boot). Look out! Next week she begins a program that is what P-side is all about.....COMPLETE INSANITY!!!

Posted by: P-funk

Quote:

Oh and i had a sylvester stallone protein pudding. Vitamin shoppe sells them individually in the little refrigerator area!

haha, little refrigerator.

Posted by: Katia7

Are we gonna get to see pictures of the new hair cut?

Posted by: The Monkey Man

Quote:

Originally Posted by P-funk

next week we are going to blow her the fuck up! She is going to be a fast, strong, insane little machine (with a new haircut to boot). Look out! Next week she begins a program that is what P-side is all about.....COMPLETE INSANITY!!!

Posted by: motopsyko32

Bring some of that hot weather here mang. Its like rainy as hell. im bout to pull your car out of retirement GG....

Posted by: GoalGetter

Quote:

Originally Posted by motopsyko32

Bring some of that hot weather here mang. Its like rainy as hell. im bout to pull your car out of retirement GG....

Dude... you have my permission to un-retire it when it is too hot to ride, but i'm trying to sell that thing. Please don't put too many miles on it and take care of it!

Posted by: GoalGetter

Katia - I am SOOOO lazy lately about posting pics and about being on the computer! I will try to get some pics up by this weekend when i have more free time. Also, PM me your number again please!

Posted by: GoalGetter

Quote:

Originally Posted by P-funk

lol, I only use 10lb DBs for PNF's....hahha, you are one tough cookie goalgetter!!

I freaked out. Couldn't even lift 12 or 10lb further than my shoulder level, if even that high! For some reason i thought i'd be able to pull a little more weight across my body that way....

Quote:

In response to her program (for anyone interested):

this is it. next week we are going to blow her the fuck up! She is going to be a fast, strong, insane little machine (with a new haircut to boot). Look out! Next week she begins a program that is what P-side is all about.....COMPLETE INSANITY!!!

WOO HOOOOOO!

Posted by: motopsyko32

Quote:

Originally Posted by GoalGetter

Dude... you have my permission to un-retire it when it is too hot to ride, but i'm trying to sell that thing. Please don't put too many miles on it and take care of it!

yeah mom and dad offered it up but I decided against it. i like riding anyways

Just hate the RAIN!

Posted by: motopsyko32

BTW im stupid. what is PNF?

Posted by: Katia7

Quote:

Originally Posted by GoalGetter

Katia - I am SOOOO lazy lately about posting pics and about being on the computer! I will try to get some pics up by this weekend when i have more free time. Also, PM me your number again please!

Just PMed you

Posted by: IainDaniel

Quote:

Originally Posted by P-funk

P,

So is the program tailored towards GG's Obstacle Course, or just overall Athletic Performance? ( I don't even know if that question makes any sense, Hahaha)

Bump again What are PNF's?

Posted by: The Monkey Man

Quote:

Originally Posted by IainDaniel

again What are PNF's?

This is fun...
If I had to guess, I would say PNF single leg stretches using dumbells!?

But then, that doesn't explain the comment about failing to get the 12's & 7.5's

That gym must B nice... Mine doesn't have 7.5's or 12's

Posted by: motopsyko32

yeah my gym is in increments of 5 only :lol

Posted by: motopsyko32

found it

http://www.angelfire.com/pa2/thermod/pnf.html

Posted by: The Monkey Man

Quote:

Originally Posted by motopsyko32

found it

But how is it applied? That "PNF" is stretch based...

Is that what GG is doing?

Posted by: motopsyko32

me no know....

Posted by: P-funk

Quote:

Originally Posted by motopsyko32

BTW im stupid. what is PNF?

Prorprioceptive Neuromuscular Fascilitation.

Basically challelenging the Neurimuscular system to sense itself in space. An environment which challenges the bodies internal balance and stabalization mechanism.

Posted by: P-funk

Quote:

Originally Posted by motopsyko32

found it

http://www.angelfire.com/pa2/thermod/pnf.html

that is PNF stretching. A bit different from an exercise but pretty cool to do also.

Posted by: P-funk

Quote:

Originally Posted by IainDaniel

P,

So is the program tailored towards GG's Obstacle Course, or just overall Athletic Performance? ( I don't even know if that question makes any sense, Hahaha)

Bump again What are PNF's?

It is tailored towards overal athletic performance. However, some of the things I wil have her doing (mostly on event training day) are specific to things taht she wil be asked to do in an obstacle course.

Posted by: P-funk

Quote:

Originally Posted by The Monkey Man

But how is it applied? That "PNF" is stretch based...

Is that what GG is doing?

the exercise is just one that challeneges her balance and stabalization.

PNF stretching is a technique and different from the exercise at hand.

Posted by: motopsyko32

damnit google failed me!

Posted by: The Monkey Man

Quote:

Originally Posted by P-funk

the exercise is just one that challeneges her balance and stabalization. PNF stretching is a technique and different from the exercise at hand

Brain Fart!

The toe raise and shrug are both @ the top of the contraction

Posted by: P-funk

Quote:

Originally Posted by motopsyko32

damnit google failed me!

google hasn't failed you. You just didn't know what you were looking for.

Here is an article by my main man Mel Siff on PNF training/stretching.

Mel Siff on PNF

Here are some of the main parts:

Quote:

Essentially, two types of PNF may be recognised: classical PNF and modified PNF. The former refers to the hands-on clinical approach described in the Knott and Voss text, while the latter refers to an approach which adapts certain PNF techniques and principles for application by hand or apparatus in physical conditioning (as covered in my workshops for the NSCA).

Quote:

The Principles of PNF

The basic principles of PNF may be summarised as follows:

1. Use of spiral and diagonal movement patterns

2. Motion crossing the sagittal midline of the body

3. Recruitment of all movement components (e.g. flexion-extension)

4. Exercising of related muscle groups

5. Judicious eliciting of reflexes

6. Movement free of pain, but not free of effort

7. Comfortable full-range movement

8. Application of maximal resistance throughout the range of non-ballistic movement

9. Use of maximal resistance to promote overflow (irradiation) of muscle activity

10. Use of multiple joint and muscle action

11. Commencement of motion in the strongest range

12. Use of static and dynamic conditions

13. Appropriate positioning of joints to optimise conditioning

14. Exercising of agonists and antagonists

15. Repeated contractions to facilitate motor learning, conditioning and adaptation

16. Selection of appropriate sensory cues to facilitate action

17. Emphasis on visuo-motor and audio-motor coordination

18. Use of distal to proximal sequences in neuromuscularly mature subjects

19. Use of stronger muscles to augment the weaker

20. Progression from primitive to complex actions

21. Planning of each phase to lay foundations for the next phase

22. All activities are integrated and goal directed

23. Use of adjunct techniques (e.g. massage, vibration).

Posted by: Jodi

P - Do you have any pics of the PNF exercise you are doing?

Posted by: P-funk

Quote:

Originally Posted by Jodi

P - Do you have any pics of the PNF exercise you are doing?

I am trying to find some but I don't have any.

calbe PNF's are like doing a reverse cable chop (you are starting from a semi-squat and extending up and over the shoulder).

One arm DB single leg PNF is almost like scaption except instead of having your hand down at your side you are coming across the body (crossing the scapular plane as in one of siff's guidlines). You are standing on the same foot of the arm you are moving. So balance on left leg, DB in left hand. Hold the DB across your Body as if you were going to reach in yout right pocket. From there you are bringing the DB in a diagonal fashion across the body (thumb up the whole time) and ending with it above your head over your left shoulder (not straight vertical with the floor but at an angle with your thumb pointing behind you..think neutral grip). return to start and go again.

Posted by: Jodi

GOTCHA! I know what you mean now

Posted by: P-funk

come to NYC and train. I can teach you a whole bunch of cool exercises.

Ivonne was in a different gym training at the begining of this week and she said the trainers there were coming up to her asking her about her program and what she was doing.....lol

Posted by: Jodi

How bout you and Ivonne come visit me when my house is done and we train.

Posted by: P-funk

okay.

Posted by: GoalGetter

Quote:

Originally Posted by Jodi

How bout you and Ivonne come visit me when my house is done and we train.

I'm down with that! P and I have been talking about going to Arizona to check it out anyway! So visiting you and training together would rock and getting to see Arizona is just a bonus!

Posted by: GoalGetter

Geez! You all have been busy in my little ol' journal without me today! I'd like to welcome Motopsyko32 to the ballgame. That's my little brother. And by "little" i really mean "younger" hahahaha, as he is nearly 6 feet tall and towers over me!

Posted by: GoalGetter

Ugh. ok honestly? I've not been eating as cleanly as I'd like to be eating the last month or so. I mean i haven't gone on an all-out rampage but it is hard to resist some of the stuff around here, especially when it is easily accessible. thre are health food stores everywhere i go, and therefore, there is granola everywhere, and i am addicted to the damn thing! I even ventured into making my own recently, then proceeded to eat practically a whole bag (about six 1/2 cup servings worth) by myself in two days. Then there's Eli's... And Beanocchio's... and Gracie's... not that i eat anything bad at Gracie's...except that tiramisu this weekend.

Anyway... my point. I have been feeling rather SLOPPY lately. Like, I know i've gained like 6 or 7 pounds, but i'm not sure how much of that is water. Regardless, i'm not as "tight" as i was when i got here, granted i'm not dieting for a figure contest anymore, but I"d gotten pretty comfortable in my "new" figure-comp body and going back to somewhat "normal" makes me feel like shit. I still fit into my size 0 and size 1 clothes. But I just don't look as firm and it's gross to me.

i'm not whining. I know i have the power to stay "tight" as long as I want, but I want to enjoy myself a little here too, and i have to accept that I will look normal as opposed to figure-comp if i live a normal life, or semi-normal...

Anyway, i just wanted to vent about my frustration. i've been a little down lately. Like I'm not "fit" anymore. In my eyes, what I see in the mirror is a big blubbery belly and jello jigglers thighs. WTF. Talk about mental problems...

Posted by: Katia7

I know exactly how you feel. When I 1st moved here... OMG I think I was on some type of "dessert diet" lol. The food here is sooooo good.. ANYTHING you could possibly want. I think the only reason I didn't baloon is because I had to walk EVERYWHERE here (I did gain a couple of pounds though I'm sure).
On the other side.. I don't think it's healthy to be in a competition shape year round anyway, so now you're just at a healthy point

...quit stressing

Posted by: motopsyko32

Quote:

Originally Posted by GoalGetter

Geez! You all have been busy in my little ol' journal without me today! I'd like to welcome Motopsyko32 to the ballgame. That's my little brother. And by "little" i really mean "younger" hahahaha, as he is nearly 6 feet tall and towers over me!

Thank you!

Posted by: shiznit2169

good thing i have an extremely fast metabolism. I could never live without having a cheat day once every week or two. I never have to worry about getting fat or ruining my diet because i used to eat shitloads of junk before training and never got fat.

Posted by: GoalGetter

Quote:

Originally Posted by shiznit2169

good thing i have an extremely fast metabolism. I could never live without having a cheat day once every week or two. I never have to worry about getting fat or ruining my diet because i used to eat shitloads of junk before training and never got fat.

Thanks shizzle... i'm happy for you and your blessed metabolism.

Posted by: GoalGetter

Today i was going to play softball with the gym's co-ed team, against another location's team - 85th street vs. 63rd street.

It was going to be my first game.

The stupid people frmo the other team "forgot" their equipment and the game was forfeited.

So i think we won, by forfeit. But dammit, I wanted to get dirty. I wanted to play. I haven't played softball since high school. I wanted to see if I still sucked as badly now as i did then.

Oh well. Anotehr game next week. Looking forward to it.

Posted by: Archangel

You'll get 'em next time Ivy!!! Hows it goin for ya in NYC? When do you think you'll be posting Patricks pics?

Posted by: motopsyko32

Quote:

Originally Posted by GoalGetter

Today i was going to play softball with the gym's co-ed team, against another location's team - 85th street vs. 63rd street.

It was going to be my first game.

The stupid people frmo the other team "forgot" their equipment and the game was forfeited.

So i think we won, by forfeit. But dammit, I wanted to get dirty. I wanted to play. I haven't played softball since high school. I wanted to see if I still sucked as badly now as i did then.

Oh well. Anotehr game next week. Looking forward to it.

Just grab a light bat you will be ok. Form is not necessary in softball..

Posted by: GoalGetter

Quote:

Originally Posted by Archangel

You'll get 'em next time Ivy!!! Hows it goin for ya in NYC? When do you think you'll be posting Patricks pics?

Michael, you know what? I'm a friggin slacker. I went out to get a wireless router today and after i had it in my hand at the store, i decided to put it down and shop around... then i lost track of time and never got to the "shopping around" thing. Just kept walking up and down the streets here like i had nothing better to do.

so the short answer would be, "soon. Hopefully soon. Sorry."

Posted by: Katia7

Quote:

Originally Posted by GoalGetter

It's the heat! I did the same thing yesterday... was walking to Aldo's and then just walked streight passed it.. completely forgot what I was going. lol

Posted by: GoalGetter

Warm up:
5 minute treadmill
SMF - calf, ITB, glute
Static Stretch - calf, chest, lats, hams

Core Work:
superset
RI= 60sec
2 sets
a)Lying Leg Raises with 2lb ankle weight
8 reps, tempo= 2/0/2)

b) One-Legged Windmills
12 reps to each side, tempo=controlled

notes: HOLY CRAP THOSE WINDMILLS WERE FUCKING HARD! I kept falling all over the place

Reactive Training:
Jump squat to balance
RI=60
3 sets
12 jumps

notes: SO much better than last time. My landings are getting better.

Weight Training:
Superset #1
RI= 60sec
a) BB Bent Over Rows (Tempo=2/0/2)
65/8
70/8 x 2

b) Pushups (Tempo=3/2/1)
bw/12 - full pushups
bw/6 full + 6 on knees x 2

Superset #2
RI= 60sec
a) Leg Press (tempo=2/0/2)
180/8 x 3

b) Single Leg Squat (tempo= 3/2/1)
10lb plate in each hand (20lb total)/12 x 2 each leg
10lb plate in opposite hand (10lb total)/12 each leg

notes: The last set was killer, so i dropped one of the plates and concentrated on form, which was starting to suffer

Superset #3
RI= 60sec
a) Alternating lunge & press (tempo=2/0/2)
12lb/8 each leg x 2

b) Single leg DB Scaptions (tempo=3/2/1)
5lb/7 + 2.5lb/5
5lb/5 + 2.5lb/7

note: ow. my shoulders. ooooowwww.

aux work:
Reverse Pec Deck (Tempo=3/2/1)
RI=60
35/15 x 3

cool down
3 minutes on treadmill
stretching same as above

Posted by: BritChick

Hey ya 'friggin slacker' how the hell are ya???!

Miss chatting with you, hope all is well in the big city. xxx

Posted by: Archangel

Awesome w/o there Ivy!!! How do yu like the diferent training system?

Posted by: GoalGetter

Hi Kerry! You must be way busy!!!! haven't seen you online at all!

Michael - i love my new training program. not sure if it's because it's so challenging or because it is NEW and DIFFERENT from my usual. Whatever it is, I love it!

Posted by: GoalGetter

Ran a mile today. My left knee was hurting a little bit. It was fun though. Finally got to see the reservoir at central park. nice view.

Posted by: The Monkey Man

Quote:

Originally Posted by GoalGetter

Ran a mile today. My left knee was hurting a little bit. It was fun though. Finally got to see the reservoir at central park. nice view.

Did I miss you, hurting your knee somewhere?

Posted by: GoalGetter

Quote:

Originally Posted by The Monkey Man

Did I miss you, hurting your knee somewhere?

no. i get a little bit of pain on my left knee every once in a while, and it'd been a while since i last pounded on it with some jogging.

Posted by: The Monkey Man

Quote:

Originally Posted by GoalGetter

no. i get a little bit of pain on my left knee every once in a while, and it'd been a while since i last pounded on it with some jogging.

Got good shoes?

I never had problems w/my knees till I started lifting...
I think I added just too much xtra weight for my body...

Have P watch you when you run, you may be carrying one side unevenly or something... I'll bet he can spot it

Posted by: Archangel

Quote:

Originally Posted by GoalGetter

Michael - i love my new training program. not sure if it's because it's so challenging or because it is NEW and DIFFERENT from my usual. Whatever it is, I love it!

Thats all that matters!!! Keep it up, your doin awesome!!!

Posted by: P-funk

Quote:

Originally Posted by The Monkey Man

she does need knew shoes. Also, her gait is all F**ked up. She is externally rotated, she rolls to the outside of her feet. She doesn't get a full leg kick. All of these things can really give you some pain, especially running for distance because as you start to fatigue your form is only going to get uglier. We are trying to get her more flexable so that hopefully some of these things correct themself. Also, I don't know how good of an idea it is for her to take up distance running. the impact along with poor form is going to do more harm than good (actually, don't know how good it is for me either). For moderate intensity cardio it may be better to stick to the rower or versa climber.

Posted by: The Monkey Man

Quote:

Originally Posted by P-funk

Nag, nag, nag... Go buy her some shoes...

Maybe she needs that park for her mental clarity...

She can do something else there, like run killers across a soft grassy field?
Or any kind of pushups or whatever... It's summer!

I ran in the city this morning, and all I wanted to do is go for a run down a dirt road afterward???

Long distance running IS something you must commit to, if you don't have a good stride, you will jack yourself up

Posted by: GoalGetter

For the record, I am not interested in long-distance running at all. I don't even like running. I run (or used to run) because it was the easiest way to get some cardio in without having to get in my car and go to a gym, or worry about whipping everything around me with my jumprope in my small apartment.

So last year I got used to doing saturday runs, 3/4/5 miles depending on how i was feeling. But i guess running "wrong" all that time and having no one to point it out for me and help me correct it probably just made things worse.

And yeah i do need new shoes and maybe i'll go get them today. i found $40 in my book bag last night.

Posted by: The Monkey Man

Quote:

Originally Posted by GoalGetter

So last year I got used to doing Saturday runs, 3/4/5 miles depending on how I was feeling

If you are running 3-5 five miles... Regularly... your stride should usually correct itself naturally.... had you run at all, prior to yesterday?

I have been preaching these things up-and down...

I can't tell you how much this shoe helped me overcome, my knee pain, and enable me to run again...

(I do not work, or get any compensation from NIKE)

Most people I know, find the Nike shoes somewhat narrow, so if your foot is wider you may be SOL

Find any nike shoe with the "Caged Zoom Air" sole...
They are Soooooooo cushy to run in
I ALWAYS jog around the store when buying shoes

Good luck... Let me know what happens, how your knee(s) feel

Posted by: GoalGetter

Quote:

Originally Posted by The Monkey Man

Nikes are uncomfortable on me for the most part. I have found that New Balance sneakers fit better. My foot is a little wide, Little but wide. hahaha i'm a 5.5 size.

I found the New Balance 503's at a store here, but didn't buy them. They fit the best. I may go back and get them today.

Posted by: Jodi

Actually, I think you have a big foot for your size. I'm only size 5.

Have you tried Nike Shox?

Posted by: aggies1ut

You need to get shoes that are a 1/2 size larger than your normal shoe size. Your feet swell when you workout. Also, you need to determine what type of foot/arch you have, in order to determine the best shoe for you ie. stability, cushioning, etc. Brand doesn't matter, as I used to have a great fit with Nikes, but then that same model kept changing every year with more modifications and I no longer can find a good Nike shoe for my foot. I currently wear New Balance. Shoes should be replaced every 6 months or 500 miles, whichever is sooner. Most importantly, run in the shoe before buying them. Any good shoe store will have you run down the street in the shoe so that the person helping you can examine your gait and stride and provide reccomendations on the proper shoe.

.....and dang Jodi, you do have some small feet. I'm 5 feet tall and wear a size 6.

Posted by: The Monkey Man

You all have small feet!!!

Last shoes I bought (Nike) were narrow, so I went up one whole size..

The way the laces are setup now is they are wide near the front and the holes are close together toward the top... This may sound strange but, they fit and function very well...

Also I have been using my hiking sox to run in...
they have more cushion, breathe better, and retain their loft longer...
(wigwam-merino wool-comfort hiker)

Posted by: P-funk

Okay, so we have done our 2 weeks of recovery training. Basically that was just to let her take a little break from training so hard and heavy like she was doing. It is important to do things like that for your body. Now, it is time to really get down to the nitty gritty. This program is all out, balls to the wall training. The split is kind of screwy and there are a number of ways she can set it up. I didn't want to commit certain days to certain things since she needs to see what her schedule dictates so that she can set it up best she can each week. But here is what will be lied out for each day:

competition training
warm up- 5-10min. cardio; active stretching (multi planer lunges: 10 reps in each plane x 2 sets); Light overhead pressing; light DB shrugs.

workout

competition circut:
RI= 2-3min
sets= 3 times through
1) Db push press - tempo= x/x/x; reps= 8-12
2) seated rope pulls (across floor)
3) Plate farmers walks- as far as you can carry. goal is across the aerobics
studio and back.

overhand grip pull ups
RI= 60sec
sets= 3
reps= failure

versa climber sprints
RI= 45sec
number of sprints= 6
distance of each= 75 feet

cool down- 5min light cardio; stretching (SMF and static)

legs
warm up- 5-10min. cardio; active stretching (multi planer lunges: 10 reps in each plane x 2 sets); light squatting

workout:
superset
RI= 2-3min.
tempo= x/x/x
sets- 3
a) squats- 3-5 reps (80-90% 1RM)
b) Jump squats- BW/8-12

rack deadlift to toe raise and shrug (pins set below knees)
RI= 60sec
tempo= 1/0/1
sets= 3
reps= 10-12

Db walking lunge
RI= 45sec
tempo= 1/0/1
sets= 2
reps= 30 steps (15 on each leg)

core
rev. hypers
RI= 30sec
tempo= 1/0/1
reps x sets= 10-15 x3

cool down- 5min light cardio; stretching (SMF and static)

upper push
warm up- 5min light cardio; active stretching- push ups, light overhead
pressing

workout
Overhead BB press
RI= 60sec
tempo= 1/0/1
reps x sets= 6-8 x 3

One arm Db bench press
RI= No rest between arms
tempo= 1/0/1
reps x sets= 8-12 x 3

Db scaption
RI= 30sec
tempo= 3/2/1
reps x sets= 8-12 x 3

tricep press down (rope)
RI= 30sec
tempo= 3/2/1
reps x sets= 8-12 x 3

core
cable PNF
RI= 30sec (after both sides are completed)
tempo= 1/0/1
reps x sets= 8-10 x 2 sets each side

stability ball crunches
RI= 30sec
tempo= 3/2/1
reps x sets= 15 x 3

cool down- 5min light cardio; stretching

upper pull
warmup- 5min light cardio; light cable rowing

chin ups
RI= how ever long you need. ideally, a couple of breathes. about 15-20sec
tempo= x/x/x
reps x sets= 15 x how ever many sets it takes to get there

bent over BB row
RI= 30sec
tempo= 1/0/1
reps x sets= 6-8 x 3

Db curls
RI= 30sec
tempo= 3/2/1
reps x sets= 8-12 x 3

BB shrugs
RI= 30sec
tempo= 1/0/1
reps x sets= 12-15 x 3

stability ball YTA's
RI= 30sec
tempo= 1/0/1
reps x sets= 12 x 3

core
stability ball hypers
RI= 30sec
tempo= 3/2/1
reps x sets= 15 x 3

cool down= 5min. light cardio; stretching

Posted by: The Monkey Man

P, you're a freakin mad scientist!

Posted by: P-funk

Quote:

Originally Posted by The Monkey Man

P, you're a freakin mad scientist!

why thank you. I can't wait to try and progress this shit.

Posted by: The Monkey Man

Quote:

Originally Posted by P-funk

why thank you. I can't wait to try and progress this shit.

She's gonna be a F'in Badass...

Goal Terminator... Have Fun

Posted by: Emma-Leigh

Quote:

Originally Posted by P-funk

But here is what will be lied out for each day
<snip>

Woo hoo - That looks like hell fun!! Ohhhhh...

I am so jealous Ivonne, you are going to have such a good time training for this!

Good luck!

Posted by: GoalGetter

This IS fun! I had my leg day today, and i screwed up but it was great nonetheless.

I didn't do the multiplaner lunges at warmup, just did light squatting. I also forgot to super set my jump squats so patrick told me to skip them because i shouldn't do speed after strength. So yeah i screwed that up. Other than that... FELT GREAT to squat 145 again. Hadn't been up there in a while.

I will post my actual workout and numbers later today.

Had a good workout - just wanted to share.

And this mornign i ended up doing about 20 minutes of cardio (would have done more but had to work). Reason for this: I ate like a pig yesterday.

Rice Krispies treat, chocolate cupcake, a house-sized burrito with somewhat healthy ingredients as the only redeeming qualities, a house-sized oatmeal cookie, and a baby scoop of low-fat oreo cookie ice cream. Oh wait wait... I also had, a bite or two of a slice of Toll House Cookie Pie (not mine), and a few tortilla chips with salsa, and a wedge of pita bread with olive oil.

Yes, it was cheat day. Yes, I feel like an 8-ton mammoth this morning. No, i will not eat like that again on my cheat day. No, really. I mean it. Ugh.

Posted by: JLB001

I came in here at the wrong time. LMAO

sounds yummy

Posted by: P-funk

Quote:

I didn't do the multiplaner lunges at warmup, just did light squatting. I also forgot to super set my jump squats so patrick told me to skip them because i shouldn't do speed after strength. So yeah i screwed that up. Other than that... FELT GREAT to squat 145 again. Hadn't been up there in a while.

there is a couple reasons that I adviced her to just skip the Jump squats all together since she forgot them and not do them later in the workout.

1) Always speed before strength. For the first reason there is a gret danger trying to move quickly after pushing max lifts. You are opening yuourself up for injury. Two, you can't move as fast after you have already fatigued yourself on a strength lift.

2) So, why do a superset of a strength move followed by an exsplosive power move? Well, the concept is pretty interesting. When you do the strength lift (3-5 reps of max intensity) you recruit as many motor units as possible. When you then step back adn do an explosive plyometric exercise you are asking all of those motor units that your recruited to then fire at an extremely rapid rate. The end product is more power and strength! So, that is the reason that she couldn't do the jump squats alone as an exercise by themself.

The 145 looked awesome! It was some of the best squating I have ever seen her do. One would think since the past two weeks we haven't been training max strength and focusing more on stability and movement that she would loose strength. If anything she looked stronger than ever! Her depth was good, her form was awesome, she was very tight through the core, explosive out of the hole and just all around some good solid reps.

Posted by: GoalGetter

Quote:

Originally Posted by P-funk

...explosive out of the hole

uh. huh huh huh... I can't stop giggling about this phrase.

Posted by: Katia7

Quote:

Originally Posted by GoalGetter

uh. huh huh huh... I can't stop giggling about this phrase.

LOL Oh gush! I don't know if you're thinking what I'm thinking, but... LOL

Posted by: PreMier

Hi

Posted by: GoalGetter

I just have to say what a BLAST i had in my workout today. it was the competition circuit workout. I did push presses (which patrick said were impressive), rope pulls across the room and then farmers walks with 45lb plates in each hand (actually they were more like farmers runs because i was running with them).

Then I did one set of over hand grip pullups (just 3 reps), and two timed holds with my chin above the bar. By that time, my forearms were fried so they were definitely less than spectacular.

Afterwards, I did a few sprints on the versa climber. 75-foot sprints. I had to stop because i thought i was going to vomit all over myself. I LOVE that feeling, in a weird, masochistic kind of way...

Overall, AWESOME wokrout. i loved it.

WOO HOO!!!!

Posted by: The Monkey Man

ROCK and ROLL!!! UMGGH... Ahhhh...

...

...WHoooo-Hoooo!!!!

Posted by: P-funk

Quote:

Originally Posted by GoalGetter

I just have to say what a BLAST i had in my workout today. it was the competition circuit workout. I did push presses (which patrick said were impressive), rope pulls across the room and then farmers walks with 45lb plates in each hand (actually they were more like farmers runs because i was running with them).

Then I did one set of over hand grip pullups (just 3 reps), and two timed holds with my chin above the bar. By that time, my forearms were fried so they were definitely less than spectacular.

Afterwards, I did a few sprints on the versa climber. 75-foot sprints. I had to stop because i thought i was going to vomit all over myself. I LOVE that feeling, in a weird, masochistic kind of way...

Overall, AWESOME wokrout. i loved it.

WOO HOO!!!!

haha, before the workout she was all like "the versa-climber sprints should be easy. that is not that bad." hahahhahaha......

Posted by: GoalGetter

Quote:

Originally Posted by P-funk

haha, before the workout she was all like "the versa-climber sprints should be easy. that is not that bad." hahahhahaha......

It was a tough workout:

warmed up with some multi-plane lunges, 2 sets, 10 in each direction... some light overhead pressing... and then it was on to the circuit...

1 circuit=
10 push presses with 20lb dumbells, bodyweight rope pull across the room, drop the rope, grab the two 45lb plates and run across the room and back.

I did that three times. Patrick timed my last one and it was like 1:21, which was my slowest, so it must have been pretty good time on my first one.

In addition to that, I also did this ONE crawl/drag back across the room. I put my feet on the rug, and got into a plank position, and crawled/dragged the rug diagonally across the room, without losing that plank position. It wasn't part of the workout but another trainer did it, and iwas like, "oooh! i wanna try that!" So i did. THAT killed me.

Then we went out to the pullup bar to do my pullups and timed holds, and then i was on my own for the sprints. Three of those.

That was it. the whole workout. So there was no way i could do more sprints. I thought seriously that I would not be able to control explosive vomiting if I tried one more sprint.

Posted by: Jenny

OMG, I can't believe how behind I am! I just checked your gallery and OMG!!

You look so awesome

I can't believe how much you've progressed! And you're in NYC with p-funk! Wow, this is all so cool

IM is a great place to meet (I should know

)

Woah, this is all so awesome