Lina's Journal

[lina]

Originally posted by dvlmn666
In you plan how do you plan on knowing when to progress to a higher weight? And if your not planning on going higher weight, this will probably be good to shake up your routine for like 2-3 weeks after that your body will have adapted to it.

I was thinking this too!

That's a very good idea... kinda like cycling low/heavy and high/light....

How do I know if I need to progress? I was going to use the same rep max as you maybe 40-60 range... but I don't know...

What do you think is this overtraining?

 

[Twin Peak]

For a 20 minute interval lets say you choose incline barbells and Pulldowns.

For each exercise you pick a weight that you would fail at around the 10th rep.

You would use that weight for the entire 20 minutes.

On your first set of each (incline plus pull downs) you would stop somewhere around the 6-8 reps, leaving some in reserve. Eventually around the 3-5 set, that same number of reps would become a FAILURE set as your muscles fatigue. Make sense? Your subsequent sets would then be to failure AND use even lower reps. Since you aren't going any heavier though, joints and ligaments should be okay.

If you are getting more than 7 sets per BP (that is 14 sets per 20 minutes) than you aren't resting enough and you are not training intensly enough (using enough weight).

Make sense?

 

[lina]

Yes it makes sense TP and seems like I was doing it right...

Since this is my first week I am being conservative and not picking too heavy a weight though I have seen myself sometimes needing to increase the weight half way through...

I have been aiming for about 4-5 sets per BP so far(10 reps)... I love the way this feels and I feel like I am being productive with my time and getting lots done... Hate Idle Time!

I was going to post my workout last night but after those 2 bedtime stories to my kids I was out cold at 8pm!

 

[jstar]

Hey Lina

Looks like you are trying a new weight routine? Interesting! Is it supposed to be a circuit style (done in 20 mins)?

2night is leg night for me so I'm sure to be sitting at my computer later...lol

Have a good one

 

[lina]

Heya j!!!

Glad to see you didn't go MIA on us!

It's 3x20=60min of training but I'm going to more likely do 3x15min instead...pretty intense so I don't wanna burn out

Have a good leg night and I'll try to catch ya later maybe later tonight too! I have a girls night out tonight too...

 

[Burner02]

Hiya Lina!
HAppy 'Hump Day'!


How's you? Me? I am recovering form a doozie of a cold...I think this burning the candle at both ends thing is finally catchingup to me. I had to reschedule my exam from this Friday to Saturday 22 March. I have not been able to study with all the friggin cold mds I have been pounding, plus just relaxing and trying to recover...oh well...only a few more weeks left and thenI can get back onto the gym regular like again..

Jeez, Look at you go! I get the feeling you'd KILL me if I were to try and keep up w/ you on these high speed workouts you do...keep up the good work and follow what TP and Dvlmn suggest!

 

[lina]

Hi Burner!!

Glad you are here to wish me a 'Happy Hump Day'!

It is a hump day for me as I'm struggling to get along with my son! I'm going take him out for a special dinner tonight and some one-on-one to smooth things out....

I hope you do feel better! I know it must be tough for you trying to get things going but you'll get there. Is your mom making chicken soup for you? If you need some I do have some cans of soup I can mail you! Maybe ladychef can come make some gourmet soup for you?

 

[Burner02]

uh-oh...mom-son counsleing session?
I am always here to wish you a great day!

I am feeling better, thanx! The cold meds are really drying me out though!

I hadrly see my mother..and they (parents) only live 15 minutes away...

I'd like to have lady chef cook for me..I only see her every once in a while @ the club though...
(need to work onthat..)

 

[jstar]

Hey girl...hope you had a good day.
I took a hip-hop class tonight at my gym.
WOW I could not catch on for the life of me
I give you props for being able to do those moves!

I will be back tomorrow, gotta retire now so I can get up early and do more cardio. (Oh, joy!!!)

 

[Burner02]

ha!
Lina's got moves

 

[lina]

Hey j! I hope you had fun though with the hip hop class.... It probably takes a while to get into the funk of things and don't forget the other people in the class have been taking the class for a while! If you like it maybe you can try it again...or maybe time to try that belly dancing class! That sounds like a riot!

G'morn Burner! I'm just havin' fun with the beat! Wassup today? Hows studying?

 

[lina]

Time for an update

I know I should stick with one weight. I am still trying to figure out my appropriate weight and hopefully next week I'll have it down... my gym is very busy at 6am so sometimes supersetting is not possible so I break each segment down to 10 min each exercise..

Monday 3/10/03
Chest/Bi

A......DB Press (Chest)
15 lbs.....10 reps, 10, 10, 10......20lbs.......8 reps, 8, 8 = 64 reps
........DB Curl (bi)
10lbs......10 reps, 10, 10, 10......12.5lbs.....8 reps, 8, 8 = 64 reps


B......Incline DB Press.........15/10, 20/10, 20/10, 20/10 = 40 reps

........Preacher curl..............25/10, 25/10, 25/10, 25/10 = 40 reps


C......Incline Flyes...............15/10, 20/10, 20/10, 20/10, 20/10 = 50 reps

........Incline Bi....................12.5/10, 12.5/10, 12.5/10, 12.5/10, 12.5/10 = 50 reps


Tues
Legs
A......Hacks.....40+bar/10, 50+bar/10, 50+bar/10, 50+bar/10 = 40 reps

........SLDL......40+bar/10, 40+bar/10, 40+bar/10, 40+bar/10 = 40 reps


B......Squats....70+bar/10, 10,10,10,10 = 50 reps

....Seated Calves.....80/10, 10, 10....90/10, 10, 10 = 50 reps


C..........Extension.....45/10, 50/10, 10,10, 10 = 50 reps

............Curl...............40/10, 10, 8, 8, 8 = 54 reps

* Unable to superset here.... equipment was not available

D....10 min stretching

E....Abs on Swiss Ball
40 reps mid/ 20 reps side/ 20 resp side

 

[lina]

Thurs Mar 13, 2003

Workout
Back/Tri/Cardio

A..........Pulldown.....60lbs: 10/10/10/10 =40reps
............V bar pressdown....70 lbs: 10/10/9/8/5 =42reps
** Unable to superset here

B.......Overgrip Chinup.....40lbs asst: 8/8/8/8/8 =40reps
.........Dips..........40lbs asst: 8/8/8/8/8= =40reps

C.....Swiss Bentover BB row....bar+30lbs: 10/10/10/10 =40reps
.......French Press Ez bar........25lbs: 10/10/10/10 =40reps

** Note to self: work lower back. I noticed that this is mostly upperback workout today at the end of the session but the equipment was either busy or not easy to access with ss.

D.....Cardio Elliptical 25min.....300cals


Meals
Meal1
1/2 tin albacore tuna
8 oz coffee
2 T cream
supps: thyroid, 2 vits

Meal 2
1/4 cup oats
1 yolk
3 whites
1/2 scoop MP vanilla
1/2 tin tuna
--- water: 1 L

Meal 3
6 oz albacore tuna
2 stalks celery

Meal 4
1 chicken breast
1 sheet graham crackers
8 oz coffee
2 T light cream, splenda

Meal 5
1.5 oz shrimp raw
2.5 oz ground pork
1 cup watercress
2 snowpeas
1 cup chicken broth

Total: 1234
Fat: 51 455 38%

Carbs: 48 170 14%
Fiber: 5 0 0%

Protein: 146 584 48%




...that's it so far

 

[Burner02]

Originally posted by lina
G'morn Burner! I'm just havin' fun with the beat! Wassup today? Hows studying?

"Feel the beat of the rhythm of the night Forget about the worries on your mind"

Can you think of the song? Think 80's, think silly martial arts movie.
Here's a HUGE hint: "Who's the master! SHONUFF!"

The studying? IS going well. I had another pre-exam last night. I think I did ok. I am about to do a self grade. (we turned i our scantrons and got the answer sheets with the formunlas and such in return) My closing sheet didn't balance..

I put my 2nd mortgage ni the wrong friggin column...it's amazing how a simole 3500.00 error can throw a whole sheet off...

I am alot better than I was the last time. I just have a lot of stuff to go over. My exam is now NEXT Satuday, so I will have plenty of time to get it down pat. We will be having another study group this Sunday, and maybe during the week as well. I will be fine.

Just another couple weeks and I can get back into the swing of things with the gym...and not a moment too soon! I am getting mooshy! It is getting warmer at night as well. I am going abck to the mid shift at the end of the month, so I will be able to do some running on shift at night around the base perimeter. Its pretty peacefullrunning at night..no traffic (exhaust fumes) noise....kinda like it.

Today is a LONG day for moi. I got up @ 0430 this morning, will work my 12 hours, goto the gym, pound my chest into oblivion, then go to the club and work until 0230. I will get to bed around 0300 tomorrow...
LONG day....
I SO need a hot tub!

 

[lina]

Burner, I am TERRIBLE at naming tunes or movies!!!! Don't make me do this! All I hear is (haha) Gloria's Estefan song that was popular too in the 80's "Rythm of the Night" I believe it's called! I really do look forward to those hip hop classes every Thursday night... I love'm

Are those cold medicine making you drowsy again? Don't put those numbers in the wrong column again! Good that you are practicing and have another workstudy! Goodluck!

Getting mooshy huh? We don't want that! Com'on pal! Good that atleast you can run on your shift..nothings better to break up the boredom and sounds like the weather there is really picking up! We are getting some more snow today! Bahumbug!

Have a good workout and don't get another fool to spot you again!

 

[kuso]

Originally posted by Burner02
"Feel the beat of the rhythm of the night Forget about the worries on your mind"

Can you think of the song? Think 80's, think silly martial arts movie.
Here's a HUGE hint: "Who's the master! SHONUFF!"

ROTFLMFAO!!

Dude...that movie sucked so much it ROCKED!!! LOL...I`ve seen it a million times but can`t remember the title...I do remember the hot babe though



Hiya lina...doing well?

 

[Burner02]

for Lina's sake: The Last Dragon.
I remember watching that movie in the theaters WAY back when..
That was Vanity. One of Prince's (the used to be a symbol now a name again prodigy)


I'd love for it to be snowing here too! We are so far in deficit of moisture here....it isn't funny. It sux that both coasts are having much weather to include floods...and we are drying up....someone upstairs has an odd sense of humor...

 

[kuso]

Originally posted by Burner02
for Lina's sake: The Last Dragon.
I remember watching that movie in the theaters WAY back when..
That was Vanity. One of Prince's (the used to be a symbol now a name again prodigy)

Vanity was HOT ...and that movie kicked ass...I think I may have even bought it on video

 

[Burner02]

I wish I had the 'glow'...

 

[kuso]

I wish I had Vanity

 

[Burner02]

oh..I have no doubt that you have vanity in some sort...

 

[lina]

TGIF March 14,2003

Friday!

Workout

Shoulders/Light Cardio/Abs

A...................DB Press (15lbs)....8,8,8,8,8 =40reps
................Bentover Lats(12.5)....8,8,8,8,8 =40reps
* did a few sets for warmups here. I think next time I could go higher with the DB press.

B............Beth Horn Move.(8lbs)8,8,8,8,8 =40reps
.........Knee-ins/V-ups (bw)...15,15,15,15,15 =75reps
* I like this shoulder move got a great pump

C........Upright Row...(35lbs)..8,8,8,8,12 =44reps
..........Shrugs...........(22.5)8,8,8,8,17 =49reps
* Increase next time

D.....light elliptical 20min

Meals
Meal1
2.5 oz pork
1.5 oz shrimp
8 oz coffee
2 T l. cream
supps: thyroid

--------------- water 1L
Meal2
1/4 cup oats
4 whites
1 yolk
1/2 protein powder vanilla
supps: 2 multis

--------------------water: 2L
Meal3
4.5 oz chicken
1 cup green beans
1 oz. pistachios
1/2 slice cheese
1/2 slice ham

Meal4
same as 2

Meal5
4.5 oz chicken
1 cup green beans

Meal5
broccoli
1/2 cup cottage


...more to come


Total: 1485
Fat: 70 634 44%
Sat: 19 167 12%
Poly: 7 59 4%
Mono: 19 170 12%
Carbs: 62 199 14%
Fiber: 12 0 0%
Protein: 155 621 43%
Alcohol: 0 0 0%
Calorie Breakdown

 

[Twin Peak]

Looks good. What's a beth horn movement?

Also, if your reps are able to stay constant, the weight is too light!

 

[lina]

Originally posted by Twin Peak
Looks good. What's a beth horn movement?

Also, if your reps are able to stay constant, the weight is too light!

Beth Horn Raise:
The way you do it is to start with dumbbells in each hand standing up with your feet shoulder width apart. Hold the dumbbells overhand grip and rest them on the front of your thighs. Start by doing a front raise lifting the dumbbell up to shoulder width in front of your body until your arms are paralell with the ground. From their take the dumbells out to the side at the same height so that your arms are sticking out on either side of you. The last part is to then lower the weight back down to your sides and then move your hands back to the original position. In total their are 3 parts to this movement. Up, along and down. Does that make sense?

Yes your right TP! I will increase them next time! Thanks for stopping by and checking up on me!

 

[Twin Peak]

Yes makes sense. Not very efficient though.

In effect, you are doing the positive motion for front raises and the negative motion for side raises, and neither the front nor the side delt get worked effectively.

If I can't convince you to drop these, can I at least get you to reverse the movement every other set?

 

[lina]

Originally posted by Twin Peak
Yes makes sense. Not very efficient though.

In effect, you are doing the positive motion for front raises and the negative motion for side raises, and neither the front nor the side delt get worked effectively.

If I can't convince you to drop these, can I at least get you to reverse the movement every other set?

Really huh?

I guess you are right that the side delt don't get worked that much only when I'm going from front raised position to the side raised position... but I can feel it fry my delts ...there is also lot of TUT there so maybe that's why it does work for some...

I will drop it here then and use this move with another routine when I am not doing EDT....or maybe use it when I don't have time to do all the different delts exercises....

 

[Burner02]

hiya lina!

 

[jstar]

Hey Lina!

How was your weekend? Go to the parade?

Sorry I am not online 2 much, except at work

 

[lina]

OK, here goes...

I have not been good updating and on track lately... Lots of excuses from sickness to being busy .

Anyway, I decided to take this yoga class last night. Wow, was it every a great workout. I was able to keep up with the instructor for the most part but I think I'll get better once I keep doing this regularly.

It was ...uhum...very erotic I thought ... Well first the room was totally dark except just a few candles... then she had us do all these different poses and stretches.. some of them I just burst out laughing since they were totally wacked and no way I thought I could do! But I did try and manage some! We did bridges, splits, and lots of weird stretches that required lots of balance and core muscles.

Then there was another male instructor, totally hot and built, that goes around helping people. I was in a 'child's pose' and he comes to me... puts his hands on my back on pushes my back down. I was already sweating and breathing heavily from all the stretches before and now he puts more pressure on my back, hence pushing my chest into my thighs! I could hardly breathe! He was doing this for at least 10 min... and I'm thinking when is he going to stop!? Almost seem like a dance him pushing and moi resisting... I dunno but I thought he was taking too much time with me...But at the same time it felt very erotic.... oh, naughty me!

I think I'm hoked on yoga!

 

[lina]

OK, my workouts...

Wed Mar 26
Chest/Bi

A. DB Press.....(22.5lbs*) reps: 8,7,8,8,9= 40
....DB Curl.......(15lbs*) reps: 8,8,8,8,10 = 42

B. Incline DB Press.....(20lbs) reps: 8,8,8,8,10 = 42
....Hammer Strength Preacher..(25lbs) reps: 8,8,8,8,10 = 42

C. Incline Flyes....(22.5*lbs) reps: 8,8,8,8,10 = 42
.....Incline DB curl....(15lbs) reps: 6,6,6,6,5,4,4 = 37

I had an awesome workout... great pump afterwards...went up in the db press, db curl, incline flyes. So pretty happy today

Meals

Meal 1
coffee
1 oz half and half
1/4 cup oats
1/2 protein powder

Meal 2
1/4 cup oats
1/2 protein powder
2 yolks
4 whites

Meal 3
1 cup salad
1 T Balsamic Newmans
5 oz chicken

...so far