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What the hell....
- Thread starter Jodi
- Start date
Workout 1.7.07
5 Mins. Run
Push: 12 reps, RI 45 sec.
1a. Bulgarian Squat: 15x12, 12, 12
1b. DB Bench: 30x12,12,12
2a. DB Suitcase Squat: 20x12, 12, 12
2b. Overhead press: 20x12, 12, 12
3a. Tricep press: 50x12, 60x12, 12
3b. DB Lateral Raise: 7.5x12, 10x12, 7.5x12
4a. Planks: 30 sec.
4b. Stability Ball Jacknives: 12
4c. Rotators: 15
4 Rowing Intervals 300 meters each
5 Mins. Run
Push: 12 reps, RI 45 sec.
1a. Bulgarian Squat: 15x12, 12, 12
1b. DB Bench: 30x12,12,12
2a. DB Suitcase Squat: 20x12, 12, 12
2b. Overhead press: 20x12, 12, 12
3a. Tricep press: 50x12, 60x12, 12
3b. DB Lateral Raise: 7.5x12, 10x12, 7.5x12
4a. Planks: 30 sec.
4b. Stability Ball Jacknives: 12
4c. Rotators: 15
4 Rowing Intervals 300 meters each
No Workout yesterday as I haven't been feeling all that good the past week due to the flu.
Meals 1.9.07
Meal 1:
Pea/Rice Protein
1 T. Flax Seeds
3 Essence
Meal 2:
4 oz. Chix
Romaine
Cucumber
Peppers
1 T. Olive Oil
1 T. Lemon Juice
Meal 3:
4 oz. Ground Sirloin
1/4 C. Beans
1 Whole Grain Tortilla
Green Beans
Meal 4:
4 oz. Turkey
1 oz. Nuts
Meals 1.9.07
Meal 1:
Pea/Rice Protein
1 T. Flax Seeds
3 Essence
Meal 2:
4 oz. Chix
Romaine
Cucumber
Peppers
1 T. Olive Oil
1 T. Lemon Juice
Meal 3:
4 oz. Ground Sirloin
1/4 C. Beans
1 Whole Grain Tortilla
Green Beans
Meal 4:
4 oz. Turkey
1 oz. Nuts
Nice workouts Jodi...
I hope you feel better soon.
What brand of protein supplement are you taking/ how do you like it?
I hope you feel better soon.What brand of protein supplement are you taking/ how do you like it?
Thanks 
I am allegic to whey
So I have to use a pea and or rice protein because I refuse to use soy. The brand I use is Pure Advantage. http://www.pureadvantage.net/
I am allegic to whey
So I have to use a pea and or rice protein because I refuse to use soy. The brand I use is Pure Advantage. http://www.pureadvantage.net/
Thanks.
Tell me about it.
I don't have much of a choice though. I can't have whey and I refuse to eat soy. 
1.9.07
Pull Workout: 3 Sets, 8 reps, 60 seconds RI, 3-2-0 tempo
1a. RDL: 70x8
1b. 1 Arm DB Pull: 30x8
2a. Step Ups: 30x8
2b. RG Pulldown: 70x8
3a. DB Curl: 15x8
3b. Rear Delt: 10x8
4a. Side Plank: 20 seconds
4b. Reverse Crunch: 20
4c. YTA: 10
10 minute Intervals on Cycle
Pull Workout: 3 Sets, 8 reps, 60 seconds RI, 3-2-0 tempo
1a. RDL: 70x8
1b. 1 Arm DB Pull: 30x8
2a. Step Ups: 30x8
2b. RG Pulldown: 70x8
3a. DB Curl: 15x8
3b. Rear Delt: 10x8
4a. Side Plank: 20 seconds
4b. Reverse Crunch: 20
4c. YTA: 10
10 minute Intervals on Cycle
1.11.07
Push Workout: 2 Sets, 15 Reps, RI=30 seconds
1a. Split Squat: 15x15
1b. DB Bench: 30x15
2a. DB Suitcase Squat: 20x15
2b. Overhead Press: 20x15
3a. Tricep Press: 60x15, 70x15
3b. DB Laterals: 7.5x15
4a. Planks: 30 Seconds
4b. Ball Jackknives: 15
4c. Rotators: 5x15
5 Rowing Interval @ 300 meters a piece, 60 seconds rest
Push Workout: 2 Sets, 15 Reps, RI=30 seconds
1a. Split Squat: 15x15
1b. DB Bench: 30x15
2a. DB Suitcase Squat: 20x15
2b. Overhead Press: 20x15
3a. Tricep Press: 60x15, 70x15
3b. DB Laterals: 7.5x15
4a. Planks: 30 Seconds
4b. Ball Jackknives: 15
4c. Rotators: 5x15
5 Rowing Interval @ 300 meters a piece, 60 seconds rest
You could say that
My strength is getting better but my endurance still needs some time 
was that 30s between exercises, or did you go afte the superset.
RE: strength getting better but endurance (aerobic capacity) not improving
Your aerobic capacity is improving! You just don't know it. This about what I am having you do. Work as intensly as possible, short rest and then do it again. Each week for 3-4 weeks you try and make increases (and the change the exercises) in weight, so you never get comfortable with what you are doing. This is purely anaerobic work. You are stressing the muscular system in such a way that it can not adapt. So, you are always busting your ass during the sets and then huffinf and puffing during the rest (although, as you get really good, towards the end of the set, you will start to reach baseline). The best part about anaerobic work of this nature is that it helps to improve your VO2 max. Interval work helps to improve aerobic capacity, without having to sit there and jog on the treadmill. But, if you went to do that jog, it would be a lot easier, especially if you are doing the tempo runs, as you are preparing for that event (running) specifically. The lifting portion is not supposed to be easy.....it is supposed to be intense. It is a 'sprint', not a marathon.
RE: strength getting better but endurance (aerobic capacity) not improving
Your aerobic capacity is improving! You just don't know it. This about what I am having you do. Work as intensly as possible, short rest and then do it again. Each week for 3-4 weeks you try and make increases (and the change the exercises) in weight, so you never get comfortable with what you are doing. This is purely anaerobic work. You are stressing the muscular system in such a way that it can not adapt. So, you are always busting your ass during the sets and then huffinf and puffing during the rest (although, as you get really good, towards the end of the set, you will start to reach baseline). The best part about anaerobic work of this nature is that it helps to improve your VO2 max. Interval work helps to improve aerobic capacity, without having to sit there and jog on the treadmill. But, if you went to do that jog, it would be a lot easier, especially if you are doing the tempo runs, as you are preparing for that event (running) specifically. The lifting portion is not supposed to be easy.....it is supposed to be intense. It is a 'sprint', not a marathon.
I guess you are right. For instance, today I was able to do the 30 seconds in between supersets instead of exercises where last week I had to rest in between exercises. So yeah, I see what you are saying. I guess that's why I'm huffin and puffin everytime I exercise......because it's never the same so I won't acclimate.
I did tempos yesterday. They were light to moderate tempos though. Meaning, jog at about 5.5 for 2-6 minutes then walk for 2 minutes. Repeated over and over. I ran outside too instead of the treadmill to help.
running outside is really important for you in developing glute strength, especially given your shin splits issues in the past. the treadmill doesn't help with glute strength.
treadmill = gay (like Iain)
treadmill = gay (like Iain)
Treadmill = convenient It's hard to get motivated to run outside. If I go the gym, I WILL do it. If I'm at home and it's time to run, I get lazy and talk myself out of it 
I'm working real hard to change that motivation
It's hard to get motivated to run outside. If I go the gym, I WILL do it. If I'm at home and it's time to run, I get lazy and talk myself out of it I'm working real hard to change that motivation
my motivation for the whole running on the treadmill thing is bad goes something like this.....
Running on the treadmill is not healthy for me. Running on the track (or field) is. Don't I deserve the best?
Running on the treadmill is not healthy for me. Running on the track (or field) is. Don't I deserve the best?
Maybe if I lived closer to a track that would help. When I have to go run and I'm at home (such as tomorrow) I have to talk myself into it I know that's bad but just stating back up and I seem to tire a lot easier than I use to.
I know that's bad but just stating back up and I seem to tire a lot easier than I use to.
Maybe if I lived closer to a track that would help. When I have to go run and I'm at home (such as tomorrow) I have to talk myself into it
ISn't there a high school out there or a field? Or a football field that you can run on?
If you are tired....then rest! If you don't think you can "go at it", you need to listen to your body! If you are tired tomorrow, and you force yourself to go run, how do you think you will feel the next day? How do you think that workout will be? How do you think the intensity will be? If you worked hard today, and are tired tomorrow, then rest. The following day you will be able to display optimal intensity to get a great workout.
I'm not tired. I just tire easily. I have the energy, I just lack the motivation.
There is a school out here but there are so many dirt road in my area so I take advantage of that and just run from my house onto the dirt roads.
I don't think the HS has a track, they do have a football field but I would bore of that quickly
Once I move closer to Chandler I'm sure I'll find better places to run.
There is a school out here but there are so many dirt road in my area so I take advantage of that and just run from my house onto the dirt roads.
I don't think the HS has a track, they do have a football field but I would bore of that quickly
Once I move closer to Chandler I'm sure I'll find better places to run.
I'm not tired. I just tire easily. I have the energy, I just lack the motivation.
There is a school out here but there are so many dirt road in my area so I take advantage of that and just run from my house onto the dirt roads.
I don't think the HS has a track, they do have a football field but I would bore of that quickly
Once I move closer to Chandler I'm sure I'll find better places to run.
football field is awesome. try doing some shuttle runs! you will puke!!
I run at Mesa Community College. track is opened to the public.
You know how far away I live. I could get my running done faster running from home than it would take to drive there
I don't know what shuttle runs are.
A shuttle run means you run a set distance, slow down, touch the line and run back.
A 300yrd shuttle run would be done on a 50yrd field (so 6 sprints across the field). Run 50yrds, touchdown, turn around, sprint back, touchdown, turn around sprint back, etc.....rest 3-4min. and repeat. It is fucking brutal. A 150yrd shuttle would be done on a 25yrd field (6 sprints across the field).
