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What the hell....
- Thread starter Jodi
- Start date
Good luck Jodi.
who the fuck are you?
Hey thereGood luck Jodi.
Long time no see.....I hope you have been well.
Ok, that makes sense and sounds good
Way too much
Oh lets see......I moved 5 times in 2 years, I got a divorce and I was jobless and homeless for a while during the dot com crash..... That's enough to make anyone overstessed
wow..what kind of protocol does ur np have you on?
Ok, that makes sense and sounds good
okay. Now you have to plug in some variables.
First, before picking exercises. Look at sets and reps.
I would suggest something like this:
day1- 3 sets x 8 reps (your intensity day); RI= 60sec
day2- 2 sets x 15 reps (your back off day); RI= 30sec
day3- 3 sets x 12 reps (your volume day); RI= 45sec
so, no matter what you do on those days (either push or pull) you are going to perform those rep ranges. the reps are high because you need to start back up again and get back in the groove and let your muscles and conective tissue get used to training. the 8 rep sets should be done with more of your 10RM. You don't want to push to failure. Instead, try and make small gains over an extended period of time. If you can not hang with those rest intervals off the bat, add 15-30sec to them, so 60sec will become 75-90sec, etc....The rest is important. I know you want to push yourself and go all out but be patient.
Okay, so now you have a skeleton of what is going to happen.
Then you have to think about what you want to do exercise wise on those days.
You can have an "A" day, which is your push workout and a "B" day, which is your pull workout.
Initially, you want to start simple and with low volume and then build up. So, go with just one A workout (push) and one B workout (pull). After a few weeks you can have two different push workouts (A1 and A2) and train them every other one, and the same for B workouts. But right now just start with one of each.
So, something like this...
Workout A:
warm up
1a) Split Squat
1b) DB bench press
2a) single leg leg press (I hate this execise but I know you like it
)2b) overhead press
3a) tricep pressdown
3b) DB lateral raise
4a) planks
4b) stability ball jacknives
4c) external rotators
The goal is to get to the point where you only take the rest interval after exercise "b". But, you might have to start out by doing exercise "a", rest, "b", rest and repeat. As you can see. There isn't much there. 2 supersets of big compound movements, one super set of single joint exercises and then one tri-set of core and finishing with some rotators. Once you get solid with this, the goal would be to either move to a more intense total body workout OR to add in a "c" exericise and since this is a push day, it would be a light pull (for shoulder balance). So, you might do:
1a) split squat
1b) DB bench press
1c) supine row
1a and 1b are 3 sets x 8 reps
1c is 3 sets x 15 reps
Now, after that above (it should take you about 30min.), you do some conditioning. Maybe something like this:
Rowing machine
300meter intervals; 60sec rest between each
maybe start with 2 or 3 of them for the first two weeks and then bump it up to 3 or 4 of them for the next two weeks. try and keep the pace even and at about a level of 7-8 on a Rate of Preceived Exertion (RPE) scale. That will ensure that you can recover between sets and give a good power output. After a few weeks of building a base, you can do something like intervals 1-3 are a 7-8RPE, and then leves 4 and 5 are balls to the wall 10RPE....but, don't start with that and don't start by going all out. Ease into things.
For a B workout, something like this:
Workout B
warm up
1a) RDL
1b) 1-arm DB row
2a) step up
2b) RG pulldown
3a) bicep curls
3b) cable reverse flye
4a) side plank
4b) reverse crunches
4c) YTA
Then move onto conditioning....Maybe something like:
Versa Climber intervals:
60sec on; 60sec off
again, start low, maybe with 3-4 intervals and build up over weeks.
that is just a loose idea of what to do. Now, you would plug this in and figure out the final variable, which is rep tempo. Then you have everything covered:
sets
reps
intensity
rest interval
Damn your good P!
Damn your good P!
It is better if I am there for the training to ensure the success of the program and make sure everything is smooth....no slacking on rest intervals, proper weights are chosen, exercise execution is good, etc.....That is why I don't do online training. I like to be there to control the variables.
This sounds great! Thanks so much P, I appreciate the help
I see, adjusting the rep range and rest interval will provide a periodized workout?
I don't have to do 1 leg leg presses, I don't mind doing something else
I shouldn't have any problem with those rest intervals. I typically never rest beyond 45 seconds anyway. I will definitely need to write all this down in my notebook so I remember what to do each day.
I'm afraid to ask what a stability ball jackknife is
Everything else I know obviously.
The rowing though, I've never used that before so hopefully when I get there to do this I will understand what you mean.
What do you do on the versa climber. Bang out 60 seconds with everything you got then got off of and wait?
I think the hardest thing will be finding the correct weight to use so that I don't go to failure.
I see, adjusting the rep range and rest interval will provide a periodized workout?
I don't have to do 1 leg leg presses, I don't mind doing something else
I shouldn't have any problem with those rest intervals. I typically never rest beyond 45 seconds anyway. I will definitely need to write all this down in my notebook so I remember what to do each day.
I'm afraid to ask what a stability ball jackknife is
Everything else I know obviously.The rowing though, I've never used that before so hopefully when I get there to do this I will understand what you mean.
What do you do on the versa climber. Bang out 60 seconds with everything you got then got off of and wait?
I think the hardest thing will be finding the correct weight to use so that I don't go to failure.
This sounds great! Thanks so much P, I appreciate the help
no prob
I see, adjusting the rep range and rest interval will provide a periodized workout?
it is what's called daily undulating periodization. the volume and intensity undulates daily between workouts. It will prevent you from always doing the same thing and letting your body get stuck in a rut with just one group of rep range or one type of intensity.
I don't have to do 1 leg leg presses, I don't mind doing something else
Db suitcase squats are good. DB front squats are good. walking lunges are always fun. you get the point. just some type of quad dominant lower body movement will work.
I shouldn't have any problem with those rest intervals. I typically never rest beyond 45 seconds anyway. I will definitely need to write all this down in my notebook so I remember what to do each day.
that is good. defenitly take 60 on the heavier stuff though.
I'm afraid to ask what a stability ball jackknife is
here
The rowing though, I've never used that before so hopefully when I get there to do this I will understand what you mean.
it is real easy. once you pull the bar and begin rowing, it starts counting. just look at the little thing and read where it says meters.
What do you do on the versa climber. Bang out 60 seconds with everything you got then got off of and wait?
yea, pretty much. again, might want to start with a 7-8 RPE and not a 10RPE (everything you got). Since you might not be able to handle that intensity yet.
I think the hardest thing will be finding the correct weight to use so that I don't go to failure.
I tell people to always think 2-3 reps more. So, if says 8 reps, grab a weight you can do 10 reps with and use it for all three sets. If it says 12 reps, go with a weight you can use for 15. On the 15 rep set day, you can try and use your 15 rep max and push for it though.
Then you have to look at your rep tempo.
On the 8 rep day, go with a 3 count lowering, a 2 count hold and then perform the concentric. For pulling movements, that would be row, hold at contraction for a 2 count and then perform a 3 count eccentric. RDLs would be lower yourself for a 3 count, hold for 2 count at the bottom and then perform the concentric.
On the 15 rep day, use your 15 rep max as I said above, and just go for a smooth controlled pace.
On the 12 rep day, perform normal controlled eccentrics and concentrics, but at the isometric in between, hold for a 2 count. So, if it is split squats, RDLs or bench presses, you lower the bar, hold for a two at the bottom and then press. If it is a row, you pull the weight, hold for a two count and then lower it back to the start.
Jodi's back, woo! Just don't hurt me!
Now I have to ask what a DB Suitcase Squat is I understand the tempo. Man so many things I never considered before.
I always did a slight tempo but never so detailed.Tonight I'm going to do the pull workout (workout B) and a 15rep day with 30sec RI. I imagine it's 3 sets of each.....
I understand the tempo. Man so many things I never considered before.
Tonight I'm going to do the pull workout (workout B) and a 15rep day with 30sec RI. I imagine it's 3 sets of each.....
suitcase squat is when you hold both Dbs down at your side (like you are carrying suitcases) and squat.
on the 15 rep day, you are only doing 2 sets because it is a back off day AND because you are pushing the sets to about you 15 rep limit. So, almost all out on the 15 rep sets.
Ok, makes sense....that's how I do DB Squats anyway.
So today is 2 sets all out on the 15 reps and the other days are 3 sets?
yup.
Meals 1.3.07
Meal 1:
Protein Shake
1 T. Ground Flax
Meal 2:
3 oz. Chix
Lettuce
Peppers
Garbanzo Beans
Blue Cheese
Black Olive
Olive Oil
Balsamic Vinegar
Meal 3:
3 oz. Chix
Grapefruit
Meal 4:
Protein Shake
1 T. Ground Flax
Meal 5:
4 oz. Tilapia
Asparagus
3 Fish Oil
3 Essence
2 Low Carb Tortilla
Pistachios
Meal 1:
Protein Shake
1 T. Ground Flax
Meal 2:
3 oz. Chix
Lettuce
Peppers
Garbanzo Beans
Blue Cheese
Black Olive
Olive Oil
Balsamic Vinegar
Meal 3:
3 oz. Chix
Grapefruit
Meal 4:
Protein Shake
1 T. Ground Flax
Meal 5:
4 oz. Tilapia
Asparagus
3 Fish Oil
3 Essence
2 Low Carb Tortilla
Pistachios
do you hold onto the treadmill when you fast walk? if you do, don't!
Instead of plowing out 3miles. Why not try and do some tempo runs....Like, run 800m (half mile), jog 400m (quarter of a mile), run 800m, jog 400. If you have a heart rate monitor, you can see where you are at and how fast it takes you to recover on the 400m jog. Then you can monitor how well you are progressing...ie, faster recovery (to about 60% of heart rate max) means better improvement conditioning.
No, I never hold on to the treadmill.
Well what I did yesterday was .25 jog, .75 run and repeated it 3 times. Then I did fast walking for about 9 minutes.
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It is good to see you posting in your journal again.
Workout 1.4.07
Pull - 15 reps, RI=30 Secs. 2 Sets each
10 Mins Rowing: 1800 meters
1a. RDL: 60x15
1b. 1 Arm DB Row: 25x15
2a. Step up: 20x15
2b. RG Pulldown: 55x15
3a. DB Curl: 12.5x15
3b. Reverse DB Fly: 10x15
4a. Side Plank: 15 sec.
4b. Reverse Crunch: 15
4c. YTA: 15
4 Intervals on Versa Climber
This kicked my butt. I am so out of shape right now.
Pull - 15 reps, RI=30 Secs. 2 Sets each
10 Mins Rowing: 1800 meters
1a. RDL: 60x15
1b. 1 Arm DB Row: 25x15
2a. Step up: 20x15
2b. RG Pulldown: 55x15
3a. DB Curl: 12.5x15
3b. Reverse DB Fly: 10x15
4a. Side Plank: 15 sec.
4b. Reverse Crunch: 15
4c. YTA: 15
4 Intervals on Versa Climber
This kicked my butt. I am so out of shape right now.
Meals 1.4.07
Meal 1:
1 Scoop Pea/Rice Protein
1 T. Ground Flax Seeds
Meal 2:
3 oz. Chix
1 T. LF Safflower Mayo
1 LC Tortilla
1 Grapefruit
Meal 3: Not suppose to eat eggs but I was out of food
2 Whole Eggs
3 Whites
Green Beans
1 LC Tortilla
Meal 4:
1 Scoop Pea/Rice Protein
1 T. Ground Flax Seeds
Meal 5:
4 oz. Chix
1 LC Tortilla
Asparagus
Meal 1:
1 Scoop Pea/Rice Protein
1 T. Ground Flax Seeds
Meal 2:
3 oz. Chix
1 T. LF Safflower Mayo
1 LC Tortilla
1 Grapefruit
Meal 3: Not suppose to eat eggs but I was out of food
2 Whole Eggs
3 Whites
Green Beans
1 LC Tortilla
Meal 4:
1 Scoop Pea/Rice Protein
1 T. Ground Flax Seeds
Meal 5:
4 oz. Chix
1 LC Tortilla
Asparagus
This kicked my butt. I am so out of shape right now.
the workout is hard. In shape or not, it will kick anyones butt.
depends on what your goals are.
also, you could lift at great intensity since you have not had a long lay off from lifting like Jodi has.
