HITT:

Did this on the mini-trampoline

Warm Up: Five minutes
High Intervals: 8x30 seconds
Cool Down: Five minutes
HR: 156bpm
Total Time: 24:30

t

I can't stop laughing,
That statement along with the vometing smilie reminds me of a tee shirt that I had a few years back with a picture of a bent squat bar over a bucket and a line that read "Puke Club".
Sounds like your a member of the club. :clapping:

Lift

hahahaha...

Well, I did manage to keep it all in, which was good.

HITT:

Did this on the mini-trampoline

Warm Up: Five minutes
High Intervals: 6x60 seconds
Low Intervals: 5x60 seconds
Cool Down: Five minutes
Total Time: 21:00

t

On a "Say Goodbye to 2006" note, I want to say that I believe I maintained a fairly healthy lifestyle. I have had more beer than I should have, more peanut brittle than I should have and probably not enough cardio.

I think what I will do tomorrow is take some measurements and compare with the beginning of 2006 and the end of 2007. See what happens.

Here's what happened at the beginning of '06:

January 1st, 2006

Weight: 198 pounds
BF%: 16.85
BMI: 27.29
Lean Mass: 164.64
Fat Mass: 33.36
WHR: 0.92 (High Risk)

The Waist to Hip Ratio is what I really want to work on. Get it healthy.

Here goes nothing.

t

You can do it! You are one of the most consistent people I have seen!

Thanks!

Here's how things look for the start of '07. The second numbers are from last time I did a measurement on November 26th:

Weight – 209.0 (202.
Lean Body Mass – 174.51 (168.88)
Fat Mass 34.49 (33.92)
Height – 71.25 (71.25)
Neck – 15 (15)
Shoulders – 50 (49)
Chest – 43 (42.75)
Waist – 37 (36)
Abdomen – 38 (37)
Hips – 38.75 (37)
Thigh – 24.25 (23)
Knee – 15 (15)
Calf – 15 (15)
Ankle – 9 (9)
Arm – 13.25 (13)
Forearm – 11.5 (11.5)
Wrist – 6.75 (6.75)
BMI – 28.9 (28.05)
WHR – 0.95 (0.97)

Interesting numbers. I really want the WHR to go down. This is apparently a number to be really concerned with.

Today, I will work out, despite being out late last night and ringing in 2007.

t

Odds and Ends Day:

Start: 11:16am
Finish: 11:55am

Warm Up: Three minutes on the mini-trampoline

Deadlifts (1RM): 135x8/205x2/255x1/285x1/305x1/325x1/215x5/165x5
T-Bar Rows: 75x10/100x8/125x6/150x2

Thoughts: I tossed the planned set of movements today. This is the best I've done on the DL and to be honest, if I had a longer weight bar, I would have tried 350. I just plain ran out of room on it. I don't have enough heavy plates at home. 325 was a challenge, but I got it off the floor!

t

Congrats on the 325 lb DL Yadmit, that absolutly rocks.
The physical rush that comes with something like that is worth the price of admission, but the mental high that comes afterward is even better.
Keep up the good work!

Lift

Thanks, Lift! It felt good.. last time I tried this 1RM thingy, was Nov of 2005 and I stalled at 300. Haven't tried 1RM since... but have done Deads for reps. I was pleased.

t

Week Five - Day Two - Legs

Start: 7:48am
Finish: 8:46am

Warm Up: Three minutes on the Concept II Rower

SS:
Sissy Squats: 10x12/15x10/20x8/25x6
Front Squats: 60x12/85x10/105x8/125x6
Lunges: 10x12/15x10/20x8/25x6

---

Seated Calf Raises: 90lbsx20x3 sets
Standing Calf Raises: 90lbsx20x3 sets

Thoughts: Followed this with some stretching which felt pretty darned good. Upped the weight on the Lunges and Sissy Squats. I'll stay with the weight on the Front Squats for now.

t

Week Five - Day Three - Arms

Start: 7:50am
Finish: 8:42am

Warm Up: Three minutes on the Concept II Rower

SS:
EZ Bar Curls: 35x12/40x10/55x8/60x6
OH Tricep Ext: 35x12/40x10/55x8/60x6

---

SS:
Hammer Curls: 12x12/15x10/20x8/25x5
Tricep Rope PD: 22.04x12/27.55x10/33.06x8/38.58x6

---

Rope Wrist Curls: 5lbx3x3 sets
Tick Tocks: 20lbsx20x3 sets

Thoughts: Good today. I have noticed there isn't the BIG SWEAT with this routine.. for the most part, anyway. One more week left of it.

The forearms burn as I upped the weight on both the Wrist Curls and the Tick Tocks.

t

Week Five - Day Four - Freestyle

Start: 7:50am
Finish: 8:59am

Warm Up: Three minutes on the Concept II

Front Squats: 65x12/90x10/110x8/130x6
BB OH Press: 60x12/65x10/70x8/75x4
BO BB Rows: 70x12/80x10/100x8/120x6
BB Bench: 45x12/95x10/135x8/155x5
BB SLDL: 115x12/130x10/155x8/175x6

Thoughts: I lied... I said I wasn't going to add any more weight to the Front Squats. Well, I did. I must still be feeling a bit of soreness from the sprained wrist this summer, though. I could feel some tension there.

The Press was a challenge. But I liked this weight. My right tricep was really tired and I was afraid at one point my arm was just going to give up.

Rows were good. Dare I say almost easy?

Bench was good, but the triceps were pretty tired.

I also upped the SLDL.

All in all, good.

t

I agree that on the above workout, the OH Press would have pre-exhausted the triceps before moving to Bench. My personal preference is to pre-exhaust on compound movements such as the bench before moving to isolation movements. I know that some would respond however that the OH Press is not an isolation movement, but it is the less compound of the two.

It sounds like you are picking up speed quickly.:clapping:
Keep up the good work and watch your form.

Lift

Thanks, Lift...

I noticed as the weight got heavier on the Press, form was still good. A few weeks ago I was losing form, so dropped the weight.

As for the BP... I added it on a whim a couple of weeks ago... just kinda plopped it in there. Thought that was the best place for it, but I may swap it around next week.

One more week of this set of movements!

t