Emma-Leigh

Yeah - those rest breaks come in handy for recovery!

Do try again (elliptical is fine)....

Warm up (5 minutes at 65 RPM).
Sprint for 30 seconds - level 2 (level 1 does not provide enough resistance and you'll blow your knees out).
Slow right down (not below 45 RPM though) for 60 seconds.
During this rest you take your heart rate as well (take it for 15 seconds).
Repeat a few times to see how high you can get it.

Emma-Leigh

Hmm... Well, if it took you 45-60 seconds to get your pulse then that would explain the lower HRs. 144 is ok, but still not really high enough...

?? I don't know why this would be... If it took you 45-60 sec to find your pulse then that would be sufficient for a rest so you should not be too exhausted from that...

With 45-60 seconds between stopping the sprint and getting this rate you might have hit the target range... And, once again, it would have been sufficient for your rests as well... So I am not sure why you became so weak.

As you say, it could be because of the two low carb days... So see what happens...


ps: Don't forget to get a BF% after your next high carb day too...

BulkMeUp

I'll try again today.

BulkMeUp

WG Seated Rows - wu - 60 x10, 10 - 120 x6, 6, 130 x6
Bent over Rows - 110 x6, 130 x4, 5
V-Grip pulldowns - 180, 6
BB curl - 50 x4, 6
Hammers - 40 x5, 5
cable Curls - 20x6, 30x 6
Weighted Leg Raises - 20 x5, 6
Lying Crunches - 65 x6 - seated crunches -120 x6 - hang curls 7

WG seated rows - these were good. started at the weight where i left off pn a prior routine. and decided to go up 1lbs for the last set

Bent over - 110 seemed easy. so i loaded 20 lbs and did the rest.
V-Grip - these were good. But with the heavy weight i could not help keeping the weights from touching the stach. maybe i shall try a diff machine next time.

BB curls - theese were prefect. Even though there might have been a little cheat cheating considering weather i should go back to doing them on preachers (previous routine was DB preachers). But will def up the weight by 5lb

Hammers - These were good too. Will increase weights by 5lb next time.

Single arm cable curls - the these seated sideways. Never did these before so toom some trying to get the weight right.

Weighted leg raise - Could have possible used the 25lb db, but couldnt find the damn thing! oh well, next time.

Lying curls - This machine does not work for the hight weights. I did 65lb and stopped at 6 resp even though i could do more. The max the plates go upto are 75 lbs. So i dont think i can do a P week on these. Unless my form is not right enabling me to do that much weight So i tried the seated crunch machine, and these wernt too good either. My legs kept lifting off the seat and felt awkward. Anyway i did some hang curls and left. So maybe next time i shall have to haul a DB from the free weights area and do the lying crunches using that. But before that i had better check up on form.
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Really need to focus on tempo especially the slow 3sec negatives. These low reps/high weight sessions dont ever make me feel like i worked out. I know soreness is not an indicator of hypertrophy. But i feel sooo tempted to throw in a few more sets. But i think i could be overdoing it, so i resisted. Hopefully once i get the hang of doing the slow negatives, i will feel a better wo. But next P session is 2 weeks away. so until then ...

BulkMeUp

Elliptical cross trainer
5 min warmup @ level 4, 45-50rpm

All the below tests were at level 15
30secs - 200 BPM
20secs - 184 BPM
20sec - 192 BPM
20sec - 192 BPM
20sec - 192 BPM

2 min cooldown @ level2 , 45 rpm

Total time 16mins.

The first try i lasted 30secs. I think i counted 50 beats in the 15sec window. but cant be sure. But however the rest are more accurate.

At first i couldnt find my pulse on my wrist.... again. Irratating and Annoying But then i realised, why bother, i could hear my heart pounding in my ears! so i simply counted those beats. The low must have been 1-1.5 min.

Was quite surprised with the results. I wasnt sweating a lot but was definately out of breath. I got home and am feeling fine. Dont feel like i did a big wo. Hopefully it was benificial.

Will do the same on the next Cardio day (tue) and see if the results are the same. I think the level of intensity in not the same on all ellipticals. But Emma, level 1 or 2 is as easy as walking on the ground. Unless that is what you wanted me to try. What i forgot to do, and will do next time, is to check waht is the max level setting these machines can go upto. Maybe that will give us a better idea of the level settings.
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Saw Batman Begins before hitting the gym. Nice movie. I was a bit dissapointed that Gotham City's wierdness was not there. But i guess that goes with the plot. However the villians wernt too exciting Like The Joker, Pengiun, Catwoman..etc

BulkMeUp

Date - weight - bf% - LBM- Fat
9-Apr-05 161 16% 135 26
16-Apr-05 160 16% 134 26
23-Apr-05 159 15% 135 24
30-Apr-05 159 15% 135 24
7-May-05 159 15% 135 24
14-May-05 159 15% 135 24
21-May-05 159 15% 135 24
28-May-05 158 15% 134 24
4-Jun-05 158 15% 134 24 (Carb cycling diet start)
11-Jun-05 156 14% 134 22
18-Jun-05 155 14% 133 22
25-Jun-05 154 14% 132 22
2-Jul-05 153 13% 133 20

Verdict : -2lb LBM and -6lb Fat

Tom_B

I loved that movie so much! one of my favorites , can't wait for the new superman movie as I like superman more ..

Anyways , wasn't that Krane dude the Joker??? And there gonna make a second one with him actually as the joker ? ..

Tom_B

BulkMeUp

Yea, I'd see the Superman movie, only because i saw the earlier ones. But Batman was my fav. I had a blow up toy of batman when i was a kid. I was too small to read and that toy was as tall as me

Not likely. They have already done The Joker in the first batman movie. The Joker was played by Jack Nicholson. I remember when the movies was being released. There was a big news thing about how he got paid $13million for doing that role. Nowadays i think big stars get paid much more.

I guess you havent seen the first Batman movie. Rent it and see it. You will understand the Gotham city wierdness i was talking about. It has a errie dark mood. None of the other Batman movies were that good. Then listen to the Album of that movie done by Prince. Equally wierd. Used to be one of my fav albums. I think that was the best Batman movie from all of them. Though a lot of people like this one. I felt this one was like 'Law&Order' with a big ol' bat!

The Crane charector will probably be the villan in the next movie, but as the scarecrow, as he kept calling himself. My other fav Batman villans are catwoman (Michelle Pfeiffer), Poison Ivy (Uma Thurman), Pengiun (Danny DeVito). I didnt care too much of Jim Carrey's The riddler. I dont like Jim carrey, anyway. Arnold Achwagnnegers Mr.Freeze was ok. The reference to the joker at the end was to tie this movie to the first Batman movie as this is a prequel.

BulkMeUp

BulkMeUp

BB Flat Bench - wu - 50 x10,10 - 100 x5, 4
DB Inclines - 50 x6, 60 x2, 55x3
DB Declines - 40's(DB)x 6, (bb) 50x6, 100x2
Weighted Dips - 0x6, 30 x4, 4
Pushdowns - 80 x6, 90 x5
DB Overhead extn - 50 x2, 40x6, 45x4
Weighted Leg Raises 20 x4, 5
Dec Crunches - 35 x6, 8

BB flat bench- Thought i could do more. But was surprised i couldnt. AT one point i could do 65's DB for a few reps. DB's are supposed to be much tougher than BB. So was a bit surprised i couldnt do more. However it could be that i wasnt used to doing BB as i only ever did DB's. So maybe this will improve

DB Inclines - 50's got to max rr. 60's were too tough. 55's were just right.

DB Dec - tried using DB's (i dont have a spotter). real pain in the ass getting upside down and getting the DB's into position. So i tried with BB. I have never done these and since i was doing them after flat and incline, i thought i would not need much weight. But was surprised i could manage a couple of reps at 100!

Weighted dips - tried these first without weight and then holding a DB with my feet. A bit awkward. So next time i might try using the dips assisted machine. Am not at the point where i need to buy a belt and chain to hookup a plate.

Pushdowns - Went up in weight from where i left off the previous routine.

Overhead DB extn - These need some practice to haul the DB over and around my head. Considering swapping them for lying tri db extns. But i think i shall give them a chance.

Ab work same as previous
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Woke up this morining and felt my abs a bit sore. Couldnt figure out why. My abs (and calves) are never sore from doms. Anyway i worked them out.

During the routine i realised that the P week is not merely about heavy weight and low reps. It is also about the tempo. I tried to focus on the slow negatives. I think this is what resulted in doms that i feel. When i do heavy weight with low reps i dont feel any doms. But the tempo matters much in this case. I guess in all cases. Need to focus on tempo

Emma-Leigh

Yay - excellent results! 75% of your weight loss has been fat tissue! You have to be pleased with that!

And 13% - YAY YOU! That is excellent....

Progress may be slow - but you have certainly made it!

Emma-Leigh

Now I am confused - 200 is way too high for you.... That is boardering on heart attack stuff - especially for such a short sprint..

If you use that formula I gave you - then calculate it for 100% your maximum - you will see that:
100% = 60 + 1[(220-37) - 60] = ~183 BPM

Arggg...!

So your heart should be exploding out your chest at that stage (it doesn't necessarily mean that this is the highest it will go - but it certainly means that it is when you should be reaching your maximum work effort).

See - this is confusing too...?? If you were going that close to your maximum HR you should certainly have worked up a sweat... And you really should have been tired!

I think that is a good idea - but increase the sprints to 30 seconds again - and add a few more in if it is too easy.

Yeah - Which is why level 2 to 4 is usually a good to 'sprint' on (because it is flat). Doing HEAVY intervals (high resistance) is different to doing SPEED intervals (going as fast as you possibly can - so you are getting your RPM >120).

BulkMeUp

Thanks Emma. Couldnt have done it without your help

But am comming to a point where i think i should do that crash diet in the next couple of weeks and get it over with and start bulking. My total weight is not ideal presently.

BulkMeUp

Ok, now i know that i cant count I didnt get around to crunching the numbers but you are right. I must be way off the mark.

I was tired and gasping like a fish out of water at the end. I was sweating but not like when i was on my previous HIIT routine.

ok. Gotcha! With resistance of level 15, i was doing rpm 98-102 (forgot to mention that in previous post).

BTW the max resistance on these machines we have is level 20. So if the machines you use have the same max level, then the resistance level should be the same. Just so that i understand the resistance level you are referring to.

So next session i'll do level 2-4 and aim for a higher rpm and as long a session as i can do.

BulkMeUp

SLDL's - wu - 90 x8, 8 - 180x6, 200x4, 4
Stationary Lunges - 140 x4, 6 + 140 x6
Sled calf raise - 155 x8, 195 x10, 195 x8
Seated calf raise - 110 x6, 6, 5

SLDL's - came along nicely. 200lbs were the same where i left off. Could have done more but decided to focus on tempo rather than weights.

Stationary Lunges - Didnt quite get balance right. Last i remember doing these several months ago and i could do 180lbs 6-8 reps ~3-4sets. So i have way to go to catch up. But again tried to keep focus on tempo rather than weight. My gym dosent have any equipment to do GHR's, so i did an extra set of lunges instead. So no GHR's.

Sled calf raise - These wernt satisfactory. Felt like i as doing standing calf raises lying down. Need more pracrice.

Seated calf raise - since the previous felt like standing calf raise, i did these seated.

Ok wo. Not too great. This is the end od P week. I know RR and S are going to be more painful.

BulkMeUp

Legs : Quads -6 + Hammies (sldl + lunges) -6 + claves -6 = Total 18
Back : upper -6 + lower (sldl) -3 = Total 9sets
Chest : 5sets
Delts : 5sets
Bis : 5sets
Tris : 5sets
Abs : 8sets

If anyone feels those are too many sets, let me know.

Tom_B

thinking GHR's are glute-gam raises right?? my gym dosen't either , so I use the lat pulldown machine , try them there really hard! LOL

Tom_B

LOL .. well umm I use to have a pink power ranger toy that was pretty big. I'd steal my sister's dresses and dress her up with them! LOL I was friggin nuts and how my rents don't know I'm gay I have no clue!


OO .. I didn't see that one ..

LOL I'll have to see if my blockbusters have it. I did see the other two (unless theres more) and ya I know what ya mean about the erriness. But in this one I just found it to be dark .. nothing but.

OO ya there is a villian called scarecrow in the cartoons isn't there
LOL danny devito's pengiuin was the best , I loved that one!
I'm stupid again , I forgot this was a prequel

BulkMeUp

Yep. GHR=Glute Ham Raises. I havent figures how to use other equip for it. I need something to lock my lower legs. Maybe on the weekend when no one is watching i shall try. Coz i am likely to hit my face to the floor and make a fool of myself

BulkMeUp

You should. I like that one the best.
Batman 1989





Theres 5 of the recent ones. Not counting the old ones from the 60's
Batman (1989)
Batman Returns (1992)
Batman Forever (1995)
Batman & Robin (1997)
Batman & Mr. Freeze: Subzero (1998)

I didnt make the scarecrow connection in the movie. He is different when Gotham city goes wierd. I remembered him later when i was talking to a colleague about the movie.

Tom_B

lol he looks demented! The only ones I saw were with the peguin and catwomen (they were in the same one right??) and the one with posion ivy and mr. Freeze .. I can't really remember that one though .. did batgirl (alcia silverstone) come in that one? And then batman had to make a decision to save her or robin or something werid like that ?? anyways I have a bad memory
but I'll go out and look for the first one .. (omg they had movies from the 60's one! LOL I still remember the tv show , POW WHAM ZHAM!!) that is if I have any money .. damn my van and having to break down , I swear if my dad dosen't help pay for it ..