Captain's Log....Stardate:

[Pylon]

Is the 16 minutes a set time or do you start out as hard as you can for as long as you can? Warm-up then 16 min/warm-up included in the 16 min/no warmup? sounds like a masochistic sort of fun! i think I'll try it tonight.

As for the ECY, I was thinking of starting but wanted to use Vasopro and BulkNutrition is out. Wasn't sure what else to use. Any thoughts?

I do 4 minutes of warmup, so it makes an even 20. It can be a killer. I usually go from warmup to a level I know I can't handle to whole time. After a couple of minutes, I'll scale back if I need to. The key is all out exertion. No pacing, and if you feel like you are catching your breath, speed up or up the level.

I have no idea on the stack. Sorry.

 

[King Silverback]

I do 4 minutes of warmup, so it makes an even 20. It can be a killer. I usually go from warmup to a level I know I can't handle to whole time. After a couple of minutes, I'll scale back if I need to. The key is all out exertion. No pacing, and if you feel like you are catching your breath, speed up or up the level.

Excellently put Brother Pylon!!!


If done right, you might get the feeling of



I like to cycle between HIIT and MaxOT, kinda gives you a breather periodically.

 

[Kimber]

If done right, you might get the feeling of

Excellent--nothing like cardio that can make you feel like in 20 minutes or less!


I like to cycle between HIIT and MaxOT, kinda gives you a breather periodically.

Which one exactly is the "breather"?

This will be me tomorrow: ...I'm off to the gym!

 

[Kimber]

02/23/2005--MaxOT last night....that was interesting. I'm sure the people at my gym thought I was nuts....hop on a treadmill and run like a crazy person for less than 20 minutes and go home. It was good, definitely going to become a regular addition.

WO=Chest 3 x 6
BB flat BP
DB incline
DB flyes

Cardio=MaxOT (yes again, I like it)

Diet=1820cals: 195gP/185gC/35gF=42%/40%/18%=High
M1: eggs, whey, oats, apple
M2: same
M3: whey, apple, oats
M4: whey, oats, apple (PWO)
M5: chicken, salad
M6: tuna

Pretty good macros today--plenty of protein and the carbs are about equal--just what I was going for. My new favorite food....mix 1/4 carton egg beaters with 3 Tbs of vanilla whey and some cinnamon....make it like a pancake. It tastes like french toast with the texture of a pancake and its pure protein! Great thing on a no carb day!

 

[King Silverback]

Hello, Glad you like the MaxOT!!! I think HITT cardio gives you a little breather in that you don't go full out the whole time!!!

 

[Pylon]

Sounds like you had a good time with it! I love getting my cardio out of the way, so I'm a real fan of MaxOT. Be carefull you don't wear out and fall down on the treadmill!

 

[Kimber]

Pylon--I'm so clumsy that's a distinct possibility every time I get within 10 feet of that thing....I like living life on the wild side . I'm still experimenting to find a speed I can do the whole time so I can adjust from there.

Archangel--yea, I definitely understand why HIIT is the "breather"--until 2 days ago, i thought HIIT was tough, and it is, but MaxOT is a whole new level of mental focus for me. I hope it makes my HIIT tomorrow seem a lot easier!

Last night--changed my bench form to follow the article in Mudge's signature. It still feels funny and I seem to forget one part or another, but its good. Very comfortable, no stress on the shoulders. If I can get a spot next week, I'll add another 10.

Bench=3 x 6/5/4 @ 75/85/85
DB Incline=3 x 6 @ 25 (30's next time)
Flat Flyes=3 x 6/5/5@ 15/20/20
Push Ups=25

Today: off (work late)

Diet: 1520cals: 191gP/130gC/33gF=51%/29%/20%=Low carb
M1: whey (got up late, no time for breaky )
M2: tuna, oats, salad, apple
M3: whey, oats, apple
M4: eggs, whey, oats, apple
M5: tuna, salad

Again, not bad. could probably take a few more carbs but since no WO I'm not worried about it. Trying to stay pretty strict this week.

 

[Pylon]

Lookin good there, kid! Keep it going!

Yeah, that HIIT is for sissies.

 

[Kimber]

02/28/2005--ROUGH weekend , but managed to keep everything right on . Not going to bother posting it. Friday was bis/tris--good workout. Saturday and Sunday were off.

Food: Low Carb: totals=1670 cals: 216gP/106gC/48gF=52%/22%/26%--still hitting a little low on carbs but I'd rather have too few than too many. good protein. WAY too much coffee !

M1: oats, whey, 2 eggs, banana, COFFEE
M2: whey
M3: oats, tuna, banana, salad
M4: (PWO) whey, banana, oats
M5: buffalo chx salad
M6: tuna

Workout: read up on HIT this weekend, think I'm going to try it. I wasn't really liking the split I was working on, this will take a lot less time. So, this week, 8 exercises with perfect form:
Leg Press
Leg Extension
Leg Curl
DB Pullover
BB Bench
Bent over Row
DB overhead
BB bicep curl

 

[King Silverback]

Whoo Hoo, another HITter!!! Go and get 'em Girl!!!

 

[Kimber]

03/01/2005--oh the pain, I love it! Last night after my WO I was unloading the dishwasher (an accomplishment in itself) and my arms were so tired I could hardly lift a stack of plates into the cupboard. The good/scary/funny/weird thing is that the weights I started with were all too light so its only getting worse/better from here!

Last night: 1st HIT: 60s RI: Time=25 min
Leg Press: 20 @ #11 *
Leg Curls: 18@ 35*
Leg Ext: 16 @ 35*
Lat Pull: 20 @ #7*
BB Bench: 15 @ 65 (still working on that form)*
Bent Over Row: 16 @ 35 (underhand grip)*
DB Overhead: 13 @ 20 (this one is staying as is)
BB Bicep Curl: 10 @ 35*

*=increasing weight on Wednesday
I thought the workout went well. Each lift was to failure except the two that I hit 20 on....definitely need more weight there. Good starting point though. Talked to the gym owner...he's finally getting something I can do squats on. He wants a smith machine but I'm trying to talk him into a good ol' fashioned squat rack instead. He thinks I'm odd. I know he is. My mom knows more about weight training than he does.

Food: 1615 cals: 228gP/19gC/71gF=56%/4%/40%=No Carb Day
My menu today has 4 ingredients so I'll just list them: whey, tuna, salad, eggs--do you think I need more variety? 4%carbs may be a new personal best for me!

Today's WO is going to be optional: MaxOT

Archangel--you and pylon have completely converted me--MaxOT and HIT! Be sure and let me know if I'm doing anything weird/wrong with this....I only know what I've read.

 

[King Silverback]

03/01/2005--oh the pain, I love it! Last night after my WO I was unloading the dishwasher (an accomplishment in itself) and my arms were so tired I could hardly lift a stack of plates into the cupboard. The good/scary/funny/weird thing is that the weights I started with were all too light so its only getting worse/better from here!

Last night: 1st HIT: 60s RI: Time=25 min
Leg Press: 20 @ #11 *
Leg Curls: 18@ 35*
Leg Ext: 16 @ 35*
Lat Pull: 20 @ #7*
BB Bench: 15 @ 65 (still working on that form)*
Bent Over Row: 16 @ 35 (underhand grip)*
DB Overhead: 13 @ 20 (this one is staying as is)
BB Bicep Curl: 10 @ 35*

*=increasing weight on Wednesday
I thought the workout went well. Each lift was to failure except the two that I hit 20 on....definitely need more weight there. Good starting point though. Talked to the gym owner...he's finally getting something I can do squats on. He wants a smith machine but I'm trying to talk him into a good ol' fashioned squat rack instead. He thinks I'm odd. I know he is. My mom knows more about weight training than he does.

Food: 1615 cals: 228gP/19gC/71gF=56%/4%/40%=No Carb Day
My menu today has 4 ingredients so I'll just list them: whey, tuna, salad, eggs--do you think I need more variety? 4%carbs may be a new personal best for me!

Today's WO is going to be optional: MaxOT

Archangel--you and pylon have completely converted me--MaxOT and HIT! Be sure and let me know if I'm doing anything weird/wrong with this....I only know what I've read.

Great W/O !!! So far it's lookin right on, next time do not rest in between sets of the same bodypart, the only rest is between Bodyparts!!! Talk about INTENSE!!!

 

[Kimber]

Archangel--you want to see me don't you! All right, I'll do it tonight, the RI thing, hopefully not the thing! I'm kinda looking forward to it.

03/02/2005--yesterday was tough on the no carbs, but I pulled through with the help of a diet orange soda (ok--3 diet orange sodas!). Its high carb day. I like high carb day.

Food: totals=1812cals, 222gP/161gC/34gF=51%/32%/18%--I had to cut out a couple pieces of fruit or I would have gone way over on calories. My Saturday high carb day is more free and I'll have closer to 2200 cals then, but this one is more moderate.

M1: oats, 2 eggs, grapes
M2: tuna, oats, salad
M3: tuna on ezekiel bread (pre-WO)
M4: whey, oats, orange
M5: tuna, salad
M6: 2EW, whey

HIT#2: 60s RI between body parts only
Leg Press (#12)
Leg Curl (40#)
Leg Ext (40#)
Lat Pull (#8)
Bent Over Row (45#)
BB Bench (75#)
DB Overhead (20#)
BB Bicep Curls (50#)

Should be a good one. Any suggestions?

 

[King Silverback]

Archangel--you want to see me don't you! All right, I'll do it tonight, the RI thing, hopefully not the thing! I'm kinda looking forward to it.


HIT#2: 60s RI between body parts only
Leg Press (#12)
Leg Curl (40#)
Leg Ext (40#)
Lat Pull (#8)
Bent Over Row (45#)
BB Bench (75#)
DB Overhead (20#)
BB Bicep Curls (50#)

Should be a good one. Any suggestions?

Don't



Looks good, let me know how it went!!!

 

[Kimber]

Don't

Great advice!

It went well, I think my weights were better this time, I tried to really focus on "failure" instead of "its hard" and push out the last couple reps. I didn't go to fail on bench because I didn't have a spot, probably could have gotten close to one more rep. My form on bench goes to total crap when I'm close to failure so I'm sticking with the current weight and making sure I can keep my form solid before I try to add more. Here's my numbers from yesterday:

Leg Press 16 @ #12
Leg Curl 18 @ 40
Leg Ext 16 @ 40
60s RI
Lat Pull 12 @ #8
Bent Over Row 14 @ 45
60s RI
BB Bench 12 @ 75
60s RI
DB Overhead 15 @ 20
Bb Bicep 8 @ 50

This WO is so quick with the lower number of RI--who needs cardio! My legs were hating me but I think I need to pause in the hole on leg press for a few counts....that's the only hard part about it, otherwise the weight isn't even that heavy.

Food: No carb day, but I forgot and had breakfast with carbs so my numbers are a little off, but no big deal.
Totals: 1700 cals: 204gP/56gC/75gF=49/11/40%--this really isn't my best macro day. Too many cals because of my breakfast carbs and too much fat because I'm really into eggs this week....I don't think I've ever craved whole eggs before. Odd.

M1: eggs, oats, grapes (oops)
M2: tuna, salad, eggs
M3: whey
M4: tuna
M5: whey
M6: chicken, salad

No workout planned for today, may throw in some cardio if my legs feel okay tonight after work.

 

[King Silverback]

W/O Looks Great!!! Form is more important than weight, you are right on in getting your form down. Plus it's ALOT safer for you and keeps you from any un-needed injuries Heres some advice, For legs you want 20 reps to be the failure, for Upper body you want 12 reps to be the failure. Do not, I repeat DO NOT, up the weight unless you fail on the targeted rep. Hope I'm making sense, if not Brother Pylon could prolly explain it better

 

[Kimber]

Perfect sense...thanks for telling me that, didn't know!

 

[King Silverback]

Perfect sense...thanks for telling me that, didn't know!

No Problem, my pleasure!!!

 

[Pylon]

Stop, Arch, I'm blushing.

Yeah, the whole idea is to push to 12 reps on uppers, 20 on lowers. Then you can go up. I find it easier to push towards a finite goal than just trying to decide if I REALLY gave it all I had...

 

[Kimber]

got it, I think I'll like that better too....I'm not always the best at judging my intensity so having a number to shoot for should help.

Pylon--glad to see you back, hope this means your neck is feeling better.

I have absolutely no time right now and I'll be gone all weekend so I'll give the quick and dirty version of my day and update my weekend on Monday:

Food: 1650 cals Low Carb Day=177gP/153gC/41gF=44%/34%/23%, not bad at all.

WO=HIT #3--my quest for perfect form and killer intensity. Same exercises as last WO. I'll post my weights/reps on Monday.

Saturday=high carb day with MaxOT
Sunday=low carb day with Max OT

I've been slacking on my cardio lately so this could really hurt! That'll teach me!

Have a great weekend!

 

[Kimber]

03/07/2005--highlight of my workout yesterday, a kid (hs boy, trying to be cool) fell off the treadmill trying to jump off of it instead of just stopping the thing. That stuff never gets old.

Did my HIT yesterday, it went well, cut out the rest intervals. Form was solid, adding two more lifts this week: wrist curls and calf raises.

Leg Press 20 x #12
LLC 16 x 35#
Leg Ext. 20 x 35#
Bent Over Row 12 x 35#
Lat Pulls 12 x #8
BB Bench 12 x 75#
DB Overhead 12 x 20#
BB Bicep Curls 12 x 55#
Wrist Curls DB 12 x 10--did reverse wr.curls too--my wrists are WEAK !
Calf Raises 20 x 25#

Obviously ready to increase my weights on everything, trying to really watch my form when I'm tired, did great with this workout.

Tonight=HIIT cardio--did MaxOT on Sat....its a love/hate thing.

Food=1700 with 40%P/30%C/30%F--adding in an extra Tbs of flax oil each day. Changing the carb cycling to one day no and one day hi with the rest low--seem to get really "binge-y" when I have 2 high carb/2 no carb days a week. Try this for a week and see if it makes a difference.

 

[King Silverback]

W/O looks Great, definatly watch your form when tired You are taking HIT and running, you go girl!!!

 

[Kimber]

Archangel--welcome back! have a good time at the AC?

03/08/2005--no wo scheduled today, throw in some extra cardio maybe cuz its a fat day .

Food=No Carbs (<20%)
Totals=1460 cals: 225gP/59%: 60gC/15%: 44gF/26%
M1: 1/2c egg beaters/1 scoop whey
M2: balance bar (too many carbs, but I was hungry)
M3: same as 1
M4: whey (2 scoops)
M5: tuna
M6: buffalo chx salad w/ ranch

Don't think I've really posted this yet so here's my game plan:
Food:
Tues/Thurs=No carb (<20%C) max cal=1500
Sun, Mon, Wed, Fri=Low Carb (40:40:20) max cal=1700
Sat=High Carb (35P:45C:20F) max cal=2000

WO:
MWF=HIT
Su/Sa=Cardio (HIIT or MaxOT)
Tues/Thurs=off

That's my plan. any suggestions?

 

[King Silverback]

Good to be back, had an AWESOME time at the Classic You plan of attack looks great IMO, Keep it up!!!

 

[Kimber]

Yesterday: 03/09/2005
WO:
Leg Press #13 x 20
Leg Curl 35# x 18
Leg Ext 40# x 20
60s RI
Lat Pulls #9 x 10
Bent Over Rows 35# x 12 (supinated grip)
60s RI
Bench 80# x 7
Overhead Press (BB) 45# x 6
Bicep Curls (BB) 55# x 10
60s RI
Calves 25# x 20
Wrist Curls 25# x 12 regular and reverse

I'm still trying to figure out the right weights to be using but am pleased with my progress so far. I did something to my left thumb so gripping the bar is a bit painful--I may as well be a monkey with no opposable thumb .

Food yesterday: 1620 cals: 207gP/122gC/41gF=51%/27%/23%

03/10/2005: workout=off

Food: No carbs= tuna, whey, EW, greens, chicken
Totals: 1180 cals: 226gP/16gC/32gF=73%/5%/23%
Really low on the calories today, but this is the plan unless I get hungry. No carb day sucks, but I love how I feel the next morning....a lot leaner without the carb induced bloat. Just happy I don't have to eat this way every day! Atkins must be torture!

 

[King Silverback]

Good lookin W/O!!! Hope the thumbs okay. What did you do?

 

[Pylon]

Hey Kimber. Looks like things are rolling along! Hope your thumb gets better...

 

[Kimber]

Hey guys --no idea what I did to my thumb but it's all better. For 3 days I could hardly grab anything...thank God for evolution (is that an oxymoron? )

Anyway--not going to bother posting my weekend, I was worthless ...my workouts were unfocused or skipped completely, my diet was a bit shady at best...not my best weekend. I ordered my stuff for an ECY stack today so I'll be able to start that next week and hopefully start making a bit faster progress on the weight loss while maintaining/increasing my strength/muscle mass just in time for summer!

Today has been better...eating has gotten back on target, tonight's workout was rescheduled to tomorrow because I have a meeting but I'm still mentally not in the game. Not real sure what the deal is....it snowed this weekend, maybe that's it.

Thanks for checking in, always great to see your shining faces in my journal!

 

[King Silverback]

Thats what we are here for. Don't be so down on yourself, thats our job We are all due for a "GOOD" weekend every now and then. Keep it up
Hey, I just noticed somethin, you have no pics up

 

[Pylon]

I've noticed a lot of people are "out of focus" right now. Maybe it's just that time of year...