Workout #5 Supersets-Last Time!

Staying with the Superset theme for this workout, I used the following exercises:

• Forward Lunge/Lat Pull Downs
• Bulgarian Split Squats/Push Ups
• Dumbbell Push Press/Cable Rows
• Tabata-Mt. Climbers
• Cardio-Level 12, 60/60 on stairclimber

I am doing morning and evening yoga - and some walking on the off-days.  I haven't developed my spring training for off-days yet so they are not officially structured.

Final Cardio Strength Complex; New Timed Kettlebell Routine

I have concluded my cardio strength complexes for this week and will move on to some timed sets in the future.  I added a new kettlebell workout for beginners (see this week's video) which will progress from 30 seconds (time sets) to 60 seconds over three weeks (30/45/60).  I am not sure how I will proceed with the cardio strength training, as it now goes to timed sets as well.  I will integrate both of them somehow and keep you posted.  Here is the beginner program:

• Alternate Lunges
• Squat to Curl
• Push Up
• Halo
• Deadlift

I am still using the free Yoga Journal podcasts (20 minutes) a few times per week as well as the rehab exercises for the knees.  Cardio has been varied between walk/run, tabata, and intervals on the stair master.  Nutrition has been a challenge over the holidays and while working but I find it easier to do portion control with specific bowls or containers; that way I don't really have to think about it.  Although there are plenty of goodies around, I work on limiting myself but not too restrictive or I will feel deprived.  Consistency, consistency, consistency.

New Kettlebell Complex

I have moved on to a new kettlebell complex:

• High Pull
• Clean & Press
• Snatch
• Front Squat

This is pretty difficult even with a weight as small as 12 lbs.  Additionally, I do a circuity after the complex (3x):

• Inverted row
• Mt climber
• Barbell split squat to press
• Dumbbell Woodchop
• Burpee
• Chin up
• Push up
• Dumbbell forward lunge

I may end up using parts of the above circuit for a Tabata workout in the future.

Underground Athlete Workout

This past Saturday I went to the Underground Athlete for my workout--started with foam rollers followed by a dynamic warm-up, kettlebell swings and then moved on to a 8-station circuit at 10/20 second work to rest intervals.  I was familiar with all the exercises but had some trouble getting my footwork down on the lateral box step.  We did some front squats with kettlebells at Tabata intervals of 20/10 x 8.  I was pretty exhausted from that.  I like this kind of work out and certainly working with others is motivational; it was good to get instruction on some of my form with the Turkish getup, kettlebell swings, and split squats.  This feedback will help enhance my workouts and let me know I am on the right track in developing my own workout routines.  As you would expect, I will be starting a new round this week and will update all in a few days.

Workout B - Marine Corp Revisited

For my second workout of the week I have gone back to one of my favorite workouts, the Marine Corp Workout from Men's Health.  This is a simple circuit, 10 reps for each exercise, 45 seconds rest in between exercises, go through the circuit 2-3 times.  Usually, I will start with a lighter weight for the first round to warm-up and then progressively increase the weight on exercises as appropriate.

• Goblet Squat
• Dead Lift
• Clean & Press
• Dumbbell Swing
• Pull Ups
• Dumbbell Push Press
• Push Ups
• Side Planks (30 seconds each side)
• Mountain Climber

I continue to do the twisting yoga poses and have started to incorporate one session of mediation (lasting all of 5 minutes).  I have been reading Dr. Wayne Dyer's new book and will be commenting on some of the principles in future posts.

Turbulence Plus Workout A

In this particular workout I have a combination of Coach Dos Cardio Strength Training, Craig Ballantyne's TT Training with a dash of Alwyn Cosgrove.  Before I do the TT Training (see video below), I warm-up with a series of "complexes" from Coach Dos.  I do a warm-up series for dumbbells and then process with the intermediate dumbbell complex (curl/lunge/press-->romanian dead lift-->bent row-->squat jump).  I can only handle about 10 lbs if I want to complete up to 10 reps on the first exercise.  After this, I continue with the TT workout followed by a quick Tabata training session (10 minutes).  I do this because I end the TT session with a "finisher" type of circuit so I keep the cardio session short.  Before I even got to the gym, I had done my warmup and a walk-run, so I am burning plenty of calories without diminishing my cardio strength training.

Working On Combining New Strategies

Most of you know that I change my workouts quite frequently and even combine different types of workouts into one.  Right now, I am working a combination of Cardio Strength Training (Remedios--Coach Dos), Rachel and Alwyn Cosgrove training, and Craig Ballantyne's Turbulence Training.  I am using Complexes from both Remedios and Cosgrove plus the TT training as one workout.  I do a truncated complex 2-week routine going from 6 - 10 repetitions and then rotating through barbells, dumbbells, and finally kettlebells.  After using the complexes as a warm-up, I then move to the Turbulence Training sessions.  I will feature the current training videos over the next 2 weeks so you can see what I am actually doing.  The warm-up shown in the video below is done before my walk/run in the mornings and then I go to the gym 3 times per week and do the complexes and TT.  This has worked to keep my body always guessing because using all these different routines allows for unlimited options.

Final Leg on Stage 4

I decided to see if I had made any significant improvement from Stage 2 to Stage 4 and because the repetitions and sets are different I had to rely on volume so for Workout A here are the results:

Final volume Stage 2/4:
Front Squat /Push Press 175 lbs/360 lbs
Step Ups 700 lbs/680 lbs
Rows 600 lbs/600 lbs
Lunge (elevated back leg) 550 lbs/680
Push ups 20/24

Based on the numbers, it looks like I substantially increased my overall power in the front squat/push press (almost 90%) but this improvement seemed to inhibit increases in my step ups (not enough recovery?). The rows remained the same, lunges a good increase, and my push ups a modest increase. I need to be better about recover on the heavier weights, otherwise I can get through all the reps for the entire program. Overall, I am happy with the improvements as they outweigh the lagging exercises. I will do the same evaluation on Workout B this weekend.

Beginning Stage 4

As mentioned in my audio post, Stage 4 is a repeat of Stage 2 with more sets, fewer reps, less recovery.  I decided to use the weights from later in Stage 2 to reflect my improvement.  That worked overall; the dead lifts were more difficult as was the Cuban press but the rest of the workout was just about right.  Additionally, I have moved to a more efficient warm-up routine (one suggested by Schuler/Cosgrove) as the program is taking longer.  My HIIT is now below the eight minute mile and I am working from 15 up to 20 minutes and then going back down and increasing the fast round.  This process takes me about the same time as the metabolic resistance training so the two parallel each other fairly well.  I did my fat % at the gym and I am down 2% (from 22% to 20%).  I don’t know how accurate the machine is but relatively speaking, if I continue to use the same instrument I will be able to chart my progress.  Nutritionally, my clean up phase is over and I have a pretty good idea that eat about 1800-2000 calories a day.  The next phase will be making substitutions and this will entail me changing my breakfast somewhat and removing some of the dairy products I use.  I like cereal but it probably floods too many carbohydrates into my system so I will change out some of the cereal for toast and peanut butter, eggs, or tuna/salmon.  Non-fat yogurt, fruits and nuts would also work.  I keep mentioning alcohol and it never finds a consistent substitute but as the weather gets warmer, wine or light beer may prove to be a good substitute for bourbon.

Stage 3 Workout B

Similar to Workout A, Workout B emphasizes smaller muscles and more difficult movements.  All through the program it is mentioned that if you don’t do “exactly” what is written, they can’t predict your results—well, that would apply anyway as this is not being developed specifically for you.  So, I take some of this with a grain of salt and make adjustments while trying to stay with the concept of the workout.  So, without further delay—here is Workout B.  Same sets/reps/rest as Workout A (3/6/105 seconds)

Barbell Romanian Dead lift/ Bent-over row

Alternating sets:  Partial single-leg squat/Wide-grip lat pull down

Alternating sets:  Back Extension/YTWL

Alternating sets:  Swiss-ball crunch/Hip flexion/Lateral flexion

Prone Cobra:  90 seconds

I have changed my HIIT this week to a 30 second/90 second interval at a faster pace – 10:00 / 8:00; and will work up to the 60 second/ 120 second intervals for next week while I try to develop an increase fast speed/decrease recovery speed into my intervals.

Although I was doubtful I could weigh 110 lbs earlier this week, I believe I can reach this goal by the end of the year if I am more diligent.  Keep your fingers crossed for me!

 

Technorati Tags: Weight-loss,gain lean muscle

Stage 3 Begins!

I was worried I wouldn’t be able to start Stage 3 with the pulled stomach muscle—but the exercises actually helped.  Here is Workout A (all exercises 3 sets, 6 repetitions):

One-armed dumbbell snatch

Alternate sets: Dumbbell single-leg Romanian dead lift / Barbell bent-over row

Alternate sets: Dumbbell single-arm overhead squat/Dumbbell incline bench press

Alternate sets: Plank (90 seconds)/Reverse wood chop

I was very careful on the reverse wood chop and kept the weight low and the movement slow.  This is followed by a body matrix – 24 lunges, 12 lunges, 12 lunge jumps, 24 squat jumps – recovery time is 2x circuit time – then do the circuit again.  I follow this with my 15 minute HIIT – treadmill 3 minute warm-up then 1:2 intervals, 4 rounds alternating between 10 minute mile and 8:12 minute mile.  I hope to break 8 minutes in a few weeks.  On my alternating days, I am doing longer, less intense intervals on the stair climber for 30 minutes followed by the following body movements for Men’s Health Book of Exercises—Jumping Jacks, walking high knees, Lateral duck under, Inverted hamstring, lunge with side bend, cat/camel, push-up plus, floor Y raises, side-lying thoracic rotation, clamshells, and supine hip internal rotation.  When I got home, I did a 20 minute yoga session and plan to walk and stretch later today. 

Finishing Up Stage 2

I am glad that stages 2-5 are only 8 total workouts (3 weeks) because I get easily bored.  Luckily, some of the same moves (or slight variations) are included to help you transition and get continuity.  If I change all my exercises drastically, it becomes hard to know if I am actually progressing in my resistance.  I know I can reach my maximum by the end of each stage and unfortunately with some of the dumbbell/leg moves, my grip can’t handle the weight but my legs can.  So, I think I may have to considered working on forearm and wrist strength in future programs.  I can move from dumbbells to barbells but this changes the balance of the move but I may have to change to a barbell equivalent to make progress.  I am still struggling with staying “exactly” to the program because it seems too easy.  Maybe I am missing something!

Technorati Tags: Metabolic Resistance Training

Stage 2 Workout B

As I state in my podcast, I was ready for Stage 1 to end and move on to Stage 2. Workout B had more exercises that were "different" and so I had to wing it for starting weights. Here is Workout B:

Straight sets (2 x 10):
Wide-grip deadlift from box - 75 seconds rest
Superset 1 (2 x 10):
Bulgarian split squat
Underhand grip lat pulldown
Superset 2 (2 x 10)
Reverse lunge from box with forward reach
Dumbbell prone Cuban snatch
Triset 1 (2 x 10)
Swiss ball crunch
Reverse crunch
Lateral flexion

Each HIIT session is 15 minutes long; 3 minutes warm-up followed by 4 rounds of intervals (1 minute/2 minute). You increase the speed gradually -- I am currently doing a 8:30 mile/10:00 mile. I will be exploring other HIIT programs throughout the 7 or 8 stages of this particular workout. I know they are trying to make a point about cardio versus strength training and I can appreciate it but I would like to hit all my sessions hard in some fashion, so unless I start to see symptoms off overtraining, I will continue with my minor change.

Stage 2 Begins!

I successfully made it through Stage 1 (plus 2 bonus workouts) and a recovery week so it is time to move on to Stage 2.  The following is workout A; all are 2 sets of 10 repetitions with 75 seconds recovery, note alternating sets:

Front squat/push pull

Step Ups alternating with Dumbbell one-point row

Static lunge, rear foot elevated alternate with push-ups

Plank (60 second hold) alternating with Cable horizontal wood chop

For the exercises that were the same or similar to Stage 1, I used the weight from the 3 X 10 workouts as the starting weights here, knowing that there would be only 4 workouts (total of 8 for both workouts A and B).  This would ensure that I would be doing more weight by the end of Stage 2 for those exercises and/or higher volume (weight x reps x sets).

I have gone back to the original HIIT 15 minute program and will follow the progression outlined by Schuler/Cosgrove but will do the intervals after every workout rather alternating.  Next post, workout B.

Slight Changes in HIIT

This week I have moved into the next level of HIIT—30/60 second intervals, for 8 rounds.  So I will be doing about an 8:12 mile for 30 seconds followed by a 9:30 mile as a recovery.  This first week I will do 8 rounds for a total of 15 minutes after each of my metabolic resistance training sessions.  On my off days, I am doing a lower level HIIT with 5 minute high intensity followed by a 3 minute recovery on the stair climber machine; totaling 45 minutes.  I haven’t been doing walks or any other cardio other than my yoga each afternoon.  I am concentrating on eating six meals a day with a balance of protein, carb, and fats at each as well as maintaining a high level protein.  Right now, I am maintaining my weight at about 114 and I will try to bring that down to a consistent 110 by the end of the year—with much more muscle—I need to find my baseline (which last year was around 22%) and would like to bring that below 20%.

Technorati Tags: Building Lean Muscle Mass

Moving to 3x10 progression

For the next 4 workouts, I will be pushing more weight while lower repetitions and increasing sets.  This means I will be doing more volume from the previous week and weight.  Because I will be starting with a higher weight, I will add some “warm-up” sets for the first exercises of each workout (squats for Workout A and deadlifts for Workout B).  These will consist of a set of 8 repetitions at 50% of starting weight, followed by 6 repetitions of 75% of my starting weight.  This will help me work into the heavier lifting.  I have moved my cardio up to 7 rounds of intervals (from 6 rounds last week).  Additionally, I am adding 5 seconds on to every other interval so it will be 3 minutes of warm-up followed by 30/90, 35/85, 35/85, 40/80, 40/80, 45/75, 45/75 and then a 3-5 cooldown.  When I finish the four workouts and move to the final phase of this stage, I will have moved to 8 rounds and move to the next level of HIIT (30/60).  I alternate my HIIT workouts between the Stairmaster and treadmill.  I have 5 yoga routines from library DVDs and will rotate through those as well.

Technorati Tags: Weight Training Progressions,HIIT Intermediate Level,Yoga

Increasing weights, decreasing repetitions

This go-round I do the same exercises but decreasing the repetitions and hopefully, increasing the weights.  So far, so good!  I have been going up 2.5 lbs – 5.0 lbs per week but it may not be possible to continue doing this so my strategy is to pace myself or rotate the increases between exercises (go up on lower body, but not upper body).  The difficulty is using “fixed” free weights where the increments go up by 10 lbs.  The issue is finding a light enough bar and then using the 2.5 lbs.  At one time, the gym had so 1 lb plates but they have somehow disappeared.  The weight machines also have 2.5 lbs which should accommodate my needs.  I had to scale back the cardio a bit but will be back on track at the end of this week.  Eating has been ok – had a few indulgences; going to lunch with former work buddies – but staying within range for now.

Technorati Tags: Weight Progressions,Lack of Plates at Gym,Cardiovascular Training

Evaluation of Metabolic Resistance Training

So far the program has not been out of reach for me.  Some surprises—the squats were more difficult than I thought at the weight I used.  There is a big difference in doing 15 full squats at a challenging weight versus a light weight.  I did experience some upper body soreness changing my back exercises from pull ups to seated row and my movement prep warm-up exercises also pushed hit some muscles I haven’t worked for some time.  My sleep has been good and I continue to experience some strange tightness in my chest.  I have checked to see if my pulse is racing—it isn’t.  My cardio routine is difficult (HIIT) yet I don’t feel “exhausted” after them so I don’t think I am overtraining.  The chest issue is a concern and I may need to talk with my primary care physician.  Nutritionally, I have been able to keep my protein intake up and stay within my weight range; I need to stop my alcohol use (1 drink nightly) as I think this may be contributing to the chest tightness.  I will be checking my blood pressure this week as well.

Technorati Tags: Health-Related Issues,Fitness Nutrition,Workout Evaluations

Metabolic Resistance Training-Stage 1-Workout B

Same warm-up exercises followed by the following workout series(same criteria 2 sets of 15 with 60 seconds rest; inverse set for core 2 sets of 8:

• Dead Lift

• DB Shoulder Press/Wide-Grip Lat Pulls

• Lunge/Swiss Ball Crunch

HIIT session: 3 minute warm-up; 7 rounds of 30/90 intervals; 3 rounds with 8:30 mile/9:30 mile; 3 rounds with 8:15 mile/9:30; final round 8:06 mile/9:30 mile with a 3 minute cool-down; total under 20 minutes.

Same stretches. I will be going out shortly for a 30-minute walk (it’s 35 degrees out), followed by viniyoga and meditation. Last night’s music was much better but I had to run the repeat program to reach the 5 minutes. Being a low-tech gal, I am still figuring out how to use my mp3 player effectively as well as putting together a playlist from separate downloads to reach my meditation timeframe. Regardless, no weight gain at this point; no fat % machine—I will try again tomorrow.

Technorati Tags: Metabolic Resistance Training,HIIT,Stretching,Cooldown,Meditation,Yoga

Metabolic Resistance Training

As part of my new routine, I will be following guidelines from Lou Schuler/Allwyn Cosgrove.  The first stage is a break in stage and will consist of two workouts to be alternated and done 3x week.  All of the following will consist of 2 sets of 15 repetitions except for the core movement which will follow an inverse strategies 2 sets of 8 (you see!).  The exercises are as follows (60 second rest in-between each set):

Squats—>Superset: 30 degree Push-Ups/Seated Row—>Superset: Step-Ups/Prone Jackknife

Technorati Tags: Lou Schuler,Allywn Cosgrove,Metabolic Resistance Training