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:hello:
I Sure like seeing the weighs in there :)
Are you planning on building up to 2-3x a wk with weights(lower upper lower)... With cardio on your other days? Just curious, SM?!
Your days are consistently getting better and better! And remember to enjoy the ride ;)
Welcome back. Keep up the good work.
DAY 12
Fasted Cardio: Speed Walk 25 minutes
Post Cardio Shake
1 scoop whey
raspberries
fish oil
Meal
2 eggs
bacon
Snack
Cocoa snap, homemade
coconut oil
cocoa powder
Cardio # 2: Speed walk 35 minutes
Snack
Cocoa snap, homemade
cocoa powder
Meal
Pork tenderloin
half-baked potato
green beans
Pinot Grigio
DAY 13
Fasted Cardio: Speed Walk 25 minutes
Post Cardio Shake
1 scoop whey
raspberries
fish oil
Meal
Kashi Go Lean Cereal
skim milk
Cliff Builder bar
Cardio # 2: Speed walk 25 minutes
Snack- hunger panic
hand full of mixed nuts
cocoa piece, homemade
WORKOUT: free weights
Floor:
chest overhead press 2x16
arms extended overhead 2x16
triceps each arm 2x16
triceps both arms 1x16
push-ups sissy style 50
ab crunches 50
bicycle legs 50
Standing:
military press 2x16
biceps 2x16
side bends each side 2x16
dead lifts 2x16
Meal
Pork tenderloin
half-baked potato
green beans
Pinot Grigio
Very nice... I want to ask, with your weight routine, are you still easing back into it(tho it looks hard already ;))? And will you be rotating your BPs instead of always doing the same sequence/sets & reps? Just curious!
So your cutting(bf% while slowly adding LBM) correct? I think you'll be able to optimize your w/o's just by say...
Ex...
Chest - whatever you'd like to work)
Back
Shoulder press then accessory lifts
Then blast arms last - and if your ending with arms your tris/bis will have been worked throughout then just blast em at the end
Note* put legs in first or on a separate day imho...
So you have push/pull/push/pull etc
So don't take this as anything negative at all just putting out some other options to keep your body from adjusting :)
Keep killin it, Gal!
SlimmerMe, saw your post in the HRT section about supplements (GABA, etc......)
i have been using this for a while and it works great http://www.amazon.com/gp/product/B00...ilpage_o01_s00
DAY 14
Fasted Cardio: Speed Walk 25 minutes
Post Cardio Shake
1 scoop whey
raspberries
fish oil
Meal
Kashi Go Lean cereal
skim milk
Cliff Builder Bar
Cardio # 2: Speed walk 30 minutes
Meal:
Grilled chicken
caesar salad, no croutons
Snack
cocoa piece, homemade
coconut oil
cocoa powder
Meal
Plain Greek Yogurt
chocolate nibs- homemade
cocoa powder
coconut oil
Pinot Grigio
NOTE: end of week two is tomorrow.
Hey there :)
I feel you on the flow of the movements our bodies tend to quickly like and adapt to the your rythem and sequence of ex's... It's just what the body does(adapts to stress... Putting your body under Stress is what makes it grow)... So just think about your compound movements(yours being basic but most effective - best kind imho) which are for adding strength... Start with your bigger BPs... Why? They will expend the most energy whether it's pushing or pulling right - so by hitting all these ex's in one day is fine but by switching the order around(keeping it in a push/pull manner) is important in helping you not shortchange your BPs(by giving the pushing a break when pulling) I think this will help your intensity as well as flow in more fluid way(maybe) ;) -- legs... I'd say squats, static smith machine lunges(glutes), if your looking to lean out and add accessory lifts... Cable rev leg raises, hypers(for lumbar development - good complimentor), leg extensions/leg curls, RDLs/stiff legged deads, deadlifts(posterior chain hams/glutes/, etc
And consider this our arms are our smallest BPs - and they are being worked each time you push or pull(synergistically) - they will be tired but it's like a method we use in HIT(pre-exhaust) by pre-exhausting them you won't need as much weight but you'll get the same results with less possiblitliy of injury as well! Just something to think about :)
WEEK TWO UPDATE
Lost 1.2 pounds
Total of 9.2 in 14 days*
*BUT. Only counting a total of 4.2 for this challenge since starting with pre-Christmas weight.
OFFICIAL TOTAL COUNT: 4.2 pounds off
Notes:
Total of 14 cardios this week
3x's upper, lower free-weight workouts
Ridin' the horse....
Thanks for your encouragement, thanks for following....
SlimmerMe
Looks like you will be lassoing that horse soon!
Way to get it!
Killin it!
DAY 15
Fasted Cardio: Speed Walk 25 minutes
Post Cardio Shake
1 scoop whey
raspberries
fish oil
Meal
Kashi Go Lean Cereal
skim milk
Cliff Builder Bar
Cliff Builder Bar
Snack: hunger panic
mixed nuts
(need to plan better)
Cardio # 2: Speed walk 30 minutes
Meal
Spinach salad
Pinot Grigio
Possible snack:
Cocoa piece, homemade
cocoa powder, coconut oil
Notes: need to plan better.
Your doing great and that weight loss between 1-2 lbs ew is perfect. Keep up the great work
What Bio said. Reading with interest here keep it up :)
No before and after pics?!
She posted pics, you must have missed themQuote:
Originally Posted by MrFreshmaker
Ah,i guess I missed them :(Quote:
Originally Posted by RaginCajun
AWESOMESAUCE!
Your in the zone! Keep it up & keep on pushing! Avg'g the perfect loss of lbs per wk as Bio stated too :)
Thanks a bunch Bio. Will do. Appreciate it!
Thanks DCI. Thanks for your interest!
Oh no. I suppose you did miss them. Oh well. Thanks for popping in Mr. Fresh!
Yep. Got that right, Cajun. In and out in a flash!
:( yea...things happen fast around here...
Thanks Nach! Just did a workout and hope i did it in the right order....
-------
THANKS GUYS!!
SM
DAY 16
Cocoa piece, homemade
coconut oil
cocoa powder
coffee....
(almost fasted) HIGH INTENSITY CARDIO: Bike for 35 minutes.
Meal
Eggs
Bacon
Dog walk...20 minutes
Meal
Grilled shrimp
bit of salad
ice-tea sugar free
WORKOUT- UPPER free weights 2x 16 reps
Floor:
Overhead press
Overhead fly
Standing:
Pull ups
Military press
Back to the floor:
Triceps
Standing:
Biceps
Hammer curls
Meal
Chicken kabob
onion, pineapple, banana
rice
Pinot Grigio
Possible snack:
cocoa piece
and/or
Plain greek yogurt
NOTES: Switched it up. Instead of an out the door fasted cardio, opted for a very high-intensity bike cardio.
DAY 17
Meal
Kashi Go Lean cereal
skim milk
Cliff Builder Bar
HIGH INTENSITY CARDIO: bike 35 minutes
Fast dog walk- 20 minutes
Meal
scrambled eggs
sausage
Meal
Cocoa muffin, homemade
egg
coconut oil
topped with plain greek yogurt
Pinot Grigio
Possible snack
frozen cocoa snap, homemade
cocoa powder
coconut oil
DAY 18
Meal
Kashi Go Lean cereal
skim milk
Cliff Builder Bar
CARDIO: Speed walk 30 minutes
Meal
Grilled chicken
caesar salad
ice-tea sugar free
WORKOUT- UPPER free weights 2x 16 reps
Floor:
Overhead press
Overhead fly
Standing:
Pull ups
Military press
Back to the floor:
Triceps
Standing:
Biceps
Hammer curls
Meal
Greek yogurt
cocoa nibs, homemade
coconut oil, cocoa powder
Pinot Grigio
Hey there 'Missy' ;)
In bold - are these your chest presses or overhead shoukder press(just asking due to seeing Miltary Press after)?
If your starting w/chest... Say alternate between incline press/& Flys(or reverse the order)/then try flat or decline press then flat flys so your body doesn't adapt so fast(although im not sure if that was part of your plan already... Then go into a pulling movement giving your tris/chest/delts time to recover b4 hitting them again(throw some rows in there for back) .... I certainly don't want to be pushy by any means and if this is working stick with... Im just thinking you can better optimize your strength training :) ask anything youd like if your confused on anything - great Job!
Nach
You are not being pushy at all. Please know this. I appreciate your help a lot and want to get the most out of this and your expertise makes sense. I'm going to reread the last part over and over to grasp it. Main thing is: I need to make sure I'm doing enough with barbells only. No machines at this point so if you have any other tips to get the most bang for my buck re: barbells whether standing or on the floor, I'd love to know.
As a matter of fact, I'd love a specific routine in the correct order if and when you have time to write it out and if you want to concentrate on upper for now, that would be great and most appreciated.
Thank you for sharing NACH.
SM
DAY 19
Frozen chocolate snap, homemade:
cocoa powder
coconut oil
coffee
Meal
Chocolate Muffin, homemade
egg
coconut oil
flax, almond flour
topped with pecan chips
diluted, watered down heavy cream
HIGH INTENSITY CARDIO: Bike for 35 minutes
Cliff Builder Bar
Walk dog, 30 minutes
Meal
Veal picatta
sauteed spinach
bit of Pinot Grigio
Possible snack
Plain greek yogurt
cocoa nibs, homemade
NP... Now we're all different but I'm sure we can always help shake things up so your body doesn't adapt to the same routine! So your goal is to lose BF but slowly add muscle(LBM)? But not to bulk as I see your rep range is above 15, right? I see your doing a whole body routine... Where's your leg ex's or do you get plenty biking(do you really ride horses)? I know that's w/o lol
So in bold your doing chest presses(BB bench press), then a fly... Great! Best compound movements to utilize! In your case how your doing your compound movements first is good!
Example Upper
Chest
-BB Bench press(utilize both incline and flat bench) so you could switch back and forth and even flip flop your flys first then press(you won't be as strong on your pressing but your doing the same damage with a lighter weight) with less risk of injury!
- fly - if you start on a flat bench for pressing go to incline for flys and vice versa to keep your body guessing(same concept w/all BPs - try to keep flip flopping each session - don't be scared to change it up
Back - so ^push into a pulling movement
-Pull-ups
-BB bent over rows(great movement - a staple) imho
Delts
-BB Military press - standing or seated in fine - you can rotate if possibile Also(can alternate w/DBs, too)
-side Lateral raises(this will hit your caps - medial delts) - again both can be preformed standing/or seated - don't use momentum :)
-Rev flies w/a cable or DBs/or facing an incline bench using DBs(elbows out at 90*) b/c if preformed in a neutral grip position your hitting your lats again - no need since you hit those w/back
ARMS
Biceps
-Any kind of curls -- Hammers/Alternating DB w/twist at top of contraction 'goose necking'/cable curls w/straight bar or EZ bar attachment
Triceps
- cable pushdowns/lying DB ext(palms facing) or across body/if you want thicker tris CG(close grip) bench press and it'll surely help you shift more weight on BB chest press in time(if that's a goal)/rev grip pushdowns(palms up)/DB kickbacks(w/a twist palm up)/push-ups are great too
So I hope this makes sense! Plus, you can use more ex's to hit the muscle at different angles by flip flopping them each session - keep your body guessing :)
Let me know how it works out, and if you like this approach... Obviously your not going to do all these in one session ;) so implement them and go by how your body feels(anything that causes pain... Stop ASAP and switch to a different exercise!
Ask me or anyone following here any questions you may have - we are all different and what some people respond to others may not... I hope I gave you enough ex's to choose from and that you like and that they work!
Just note this is one of many splits that can work - if you want to change the sequence around play with it, also... Chest/bis/delts/back/tris(if splitting your arms up) I've always liked to work my arms(bis/tris together) but some do some do not - sky's the limit! Best!
Nach
Thank you so much Nach. This is exactly what I needed, wanted and I appreciate you taking this time to write this out, educate and share.
I plan to do these a bit later today and now that I have a template, I don't have to wonder if what I'm doing is right or not. This is a relief to say the least.
Hope your day goes well.
Thanks again. You're a teacher. A natural.
SM
You can absolutely use them with chest(I was thinking later since your doing so much) but no I agree burn that chest out with them! Good catch! :)
Go crush it girl!
Thank you, & I appreciate the kind words!(I've learned so much here on this forum and training in the dungeon with Marcus, Kel, AG, BG and the crew) I'm glad I could be of any help! And share the details with me... how you liked it how it flowed and how you feel after and the following day. Enjoy!
PS... You can achieve strength and great conditioning with....
KB(kettle bell) training is great for a high intensity full body w/o... Strength and conditioningdifferent there's styles but the main purpose is core/posterior chain work and you can add snatches cleans and clean & jerks... Plus many different ex's one can do with a KB(literally skies the limit)... It does need to be practiced(if doing the soft swing into snatches jerks cleans - all pressing motions so you get upper & lower) but can be utilized in various ways walking lunges, goblet squats, side lunge into a courtesy squat, sumo squats, elevated squats(so you can get deeper - bigger ROM), KB swings(one arm double KBs - check out Ice Chamber.com) - just wanted to share.... Marcus knows KBs very well!
Nach