lovestolift training log

[lovestolift]

You will never live this down.

((Sigh.....)) I know.

So..... I hate running. It is really fucking with my legs. Every time I go for a run I get shooting pains up my lower legs. I have decided that it is due to the excess weight I am carrying. So for now I've decided to switch things up and try to run only two days a week, and lift four. I have had a program in my head for a while that I've wanted to try, I think it'd do well for fat loss. That, and I'm jealous of PG's shiny new program. It is a split program performed with supersets. I pilfered the format from another program and added my own touches to maintain the main lifts from SL. Numbered pairings will be supersetted, i.e. 1a)Bench Press with 1b) Barbell Row. Here it is:

Upper #1
1a)Bench Press
1b)Barbell Row
2a)Telle Flys
2b)One Arm Row, Elbow Out
3a)Hammer Curl & Press
3b)Pullover Triceps Extension

Lower #1
1a)Squat
1b)Romanian Deadlift
2a)Lunges
2b)Standing Calf Raise
3a)Unanchored Situps
3b)Lateral Bridges

Upper #2
1a)Press
1b)Negative Pullups
2a)Pushups
2b)High Pulls
3a)Barbell Curl
3b)Unilateral Triceps Extension

Lower #1
1a)Deadlift
1b)Barbell Hack Squat
2a)Good Morning
2b)Bulgarian Split Squat
3a)Unanchored Russian Twist
3b)Swiss Ball Passes

The sets and reps are as follows:
1's -3x 4-5
2's -3x 6-10
3's -3x 10-12

My schedule will look like this:
Mon- Run
Tues- Upper #1
Wed- Lower #1/bike
Thurs- Rest
Fri- Run
Sat- Upper #2
Sun- Lower #2/bike

I hope to add some running onto the Upper lifting days when I am able. I will explain the more esoteric exercises as I post the first four workouts, so be patient.

[lovestolift]

06/23/2009
Tuesday-Upper #1
1a)Bench Press- 140/4,4,4
1b)Barbell Row- 140/4,4,4
2a)Telle Flys- 40's/7,7,7
2b)One Arm Row, Elbow Out- 40/7,7,7
3a)Hammer Curl & Press- 20's/10,10,10
3b)Pullover Triceps Extension- 40/10,10,10

Okay, it went well. Now I'll explain the Telle Flys, named after their inventor, Jerry Telle. You lower the weights as in a regular fly, but when your arms are even with the bench you pull the weights in and press them up like a bench press. It involves more muscle and allows more weight to be handled since you are flying the negative portion only. The One Arm Row, Elbow Out is self explanatory. You row as in a regular dumbbell row on a bench, but your elbow is perpendicular to your body. The Hammer Curl & Press is just that, a hammer curl combined with a press. Same goes for the Pullover Triceps Extension. Lying on a bench, you lower the bar to your forehead, then lower as in a pullover, reverse and then extend the arms. I likes the workout today, it was a nice change of pace.

[pagangoddess]

So..... I hate running. It is really fucking with my legs. Every time I go for a run I get shooting pains up my lower legs.

Umm. . . call me crazy but I think that would be a good indicator to STOP running. Do you really have to run a marathon?

That, and I'm jealous of PG's shiny new program.

Jealous of me having a new one or jealous of the actual program? Because Jim said the only exercise set in stone is the squat. You could use the template and tweak it. Hubby is thinking about using it. I would be shocked if he did as he has never followed an exact routine.

Anyway it's an option if you find this one isn't doing it for you. But just like me, give it some time then evaluate.

[lovestolift]

Umm. . . call me crazy but I think that would be a good indicator to STOP running. Do you really have to run a marathon?

Okay, you're crazy. I don't have to run it, but I want to. I really feel that I just need to drop some weight and fix my technique. It's a challenge now to find the problem and get past it.

Jealous of me having a new one or jealous of the actual program?

I'm not really jealous, I just figured that it was a good idea to switch it up since my goals are different now. I am focused on fat loss, but I still put in some strength work, hence the first pairing on each workout. I like this approach in theory, so let's see what it does in practice.

[pagangoddess]

I'm not really jealous, I just figured that it was a good idea to switch it up since my goals are different now. I am focused on fat loss, but I still put in some strength work, hence the first pairing on each workout. I like this approach in theory, so let's see what it does in practice.

I figured as much.

But I'll remind you like RB reminded me, diet is going to play a huge role in terms of fat loss. The only thing worse than diet is having to do cardio.

[rbtrout]

Yeah, watching what you eat sucks badly enough, but then to have to add cardio in......oh man......

[lovestolift]

06/24/2009
Wednesday-Lower #1
1a)Squat- 145/4,4,4
1b)Romanian Deadlift- 65/5,5,5
2a)Barbell Lunges (each side)- 65/6,6,6
2b)Standing Calf Raise- 65/12/12/12
3a)Unanchored Situps- bw/10,10,10
3b)Lateral Bridges (each side)- bw/10/10/10
Stationary Bike- 15 min

I went too light on the calf raises. I stopped at 12 but could have gotten a lot more. Everything else was fine. I'll explain the Lateral Bridges: You lay on your side with your forearm along the ground like in a side plank, except your hips and legs are touching the ground. You then use your obliques to raise your body into the plank position, then lower and repeat for desired reps. Its an effective oblique workout that you can even add weight to by holding a dumbbell with the top arm.

[lovestolift]

06/27/2009
Saturday-Upper #2
1a)Press- 85/5,5,5
1b)Negative Pullups- bw/4,4,4
2a)Pushups- bw/7,7,7
2b)High Pulls- 60/10,10,10
3a)Barbell Curl- 45/12,12,12
3b)Overhead Triceps Extension- 30/10,10,10

I underestimated my high pull weight as well as my barbell curl ability. I could have gone heavier. The curls were done Starting Strength style, namely starting at the top position. So far I am enjoying this split workout.

I guess I should raise the issue of nutrition now. I am having a really tough time getting it on track. Not because I don't want to, but because of my job. I work in a restaurant (both as a cook and a server). There is never time to stop and have a meal. We don't get proper breaks, and you can't tell a customer that they need to wait for their food because you need to eat. They don't give a shit.

To make matters worse I live in a city that was hit hard by the auto industry failures. Which means we have had to cut hours, leaving us with less staff and more work. The company has used the economic problems as an excuse to slash our hours even though there is very little difference between our current sales and those of last year. I am fortunate that I have seen very little loss of hours, but that is only because I make myself indispensable by being able to do every job. However, as I said there is more work for less people. I don't see any real end to this, so I am almost to the point of throwing up my hands about the nutrition aspect for now.

[pagangoddess]

That's a tough one LTL. Doesn't the health dept (or some version of it) put regulations on eating in the kitchen? Are you able to eat what the restaurant serves?

Surely there's got to be some options in this scenario. It may not be optimal nutrition but it's better than eating cheese fries all the time because you've become apathetic about the whole situation.

BTW my mom is dealing with the same issues. She works in the cafeteria at the local hospital. There is a hiring freeze and they've let a couple of people go. So more work for less people. Obviously we've been hit hard due to the auto industry also. I think every place in Michigan has.

[lovestolift]

That's a tough one LTL. Doesn't the health dept (or some version of it) put regulations on eating in the kitchen? Are you able to eat what the restaurant serves?

I don't eat in the kitchen, we do have the Canadian Food Inspection Agency, and they would frown on that. As far as eating what we serve, it's a pizza restaurant. Not really any decent options.

Surely there's got to be some options in this scenario. It may not be optimal nutrition but it's better than eating cheese fries all the time because you've become apathetic about the whole situation.

I have tried to bring shakes which fit the bill nicely, but I still can't find the time to drink them. Take last night for example, I was serving, I had half of the restaurant to myself, only one other server. I could barely get back to a table to see if they needed anything. I enjoy serving, but I want to put in some face time with my tables. I like to joke around and make sure they are enjoying themselves. But with the way it is now, I basically run past them to get to the next table. If they need anything, they're out of luck.

I feel like a whirl-wind the way I have to move to keep up with it. It's a shame because it really doesn't make the customers want to come back. We also have an inept kitchen staff most nights, with only one strong cook and a couple that can barely tie their own shoes. Which means mistakes left and right. It's very frustrating.

[pagangoddess]

Wow! What's the possbility of finding a different restaurant to work in?

[lovestolift]

Wow! What's the possbility of finding a different restaurant to work in?

Not very good. I'd actually like to get out of restaurants. I have had many a job in my 25 years, although this is far from the worst, it's still shit. No one is hiring right now, and I have to think about rearranging my schedule for next semester. Not sure what to do about that. I couldn't take summer classes in the courses I need because they are only running when I am at work.

My friend is looking into buying a business right now, but the guy doesn't want to sell it, even though he's running it into the ground. If he can convince him to sell, I'd have a guaranteed job that would allow me to go to school as well. May prove to be a pipe dream....

[pagangoddess]

My friend is looking into buying a business right now, but the guy doesn't want to sell it, even though he's running it into the ground. If he can convince him to sell, I'd have a guaranteed job that would allow me to go to school as well. May prove to be a pipe dream....

That would be sweet. But unfortunately some people don't know when to let go. The owner of the bike shop I work for would be wise to sell. He loves motorcycles but he knows nothing about running a business. He won't trust the competent people he has and soon we'll all leave. IMO he has 2 options, sell or hire/promote a good manager. If he continues this way I doubt much of anything will be there in a few years.

I'll keep my fingers crossed. Until then . . chin up. At least as best you can.

[rbtrout]

Sounds all to familiar. Years ago I worked for a place I really loved - a part place for 60's Fords. It was awesome. The owner didn't know shit about running a business. He has several "big money" guys that wanted to be silent partners. He stopped taking their calls and they'd talk to me. They all told me that if they could get the business and get it set up, I'd be the general manager and all the ideas that I had would be made to happen. The owner refused and all the money went away. I had to quit and find a real job and remained friends with the owner for several years. He's no where to be found now and the company that I busted my ass for, for 2 years is no more. A real shame.
Of course, that whole experience helped push me to where I am now (and for the last 17 years), so all turned out quite well.

Hang in the LTL, good things will come.

[lovestolift]

06/28/2009
Sunday-Lower #1
1a)Deadlift- 185/5,5,5
1b)Barbell Hack Squat- 65/5,5,5
2a)Good Morning- 45/9,9,9
2b)Bulgarian Split Squat- bw/10,10,10
3a)Unanchored Russian Twist (each side)- bw/10,10,10
3b)Swiss Ball Passes- bw/10,10,7
Stationary Bike -15 min

Good one today. The superset of Russian Twists and Swiss Ball Passes was brutal. I could barely get the last two reps in the last set of passes. If you don't know what these are I found a page that has a similar exercise here. The only difference is that I start with my legs in the up position rather than at the floor and I don't drop my arms when I lower the ball with my legs. It adds in an isometric aspect to the exercise. If you don't know the Bulgarian Split Squat, here is a video (they use different nomenclature, but it is the same). If you've never seen Barbell Hack Squats, here they are.