ouch, nlmain! i could see why you'd take a glass of wine over a crash down a snowy hill. (my tailbone is still sore btw) :)

working tons again. at least only 12.5 hours today so i had time for gym. short but sweet, sorta random i guess.
figured i'd go for back and bis, have more time for chest/tris/shoulders tomorrow.

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10 min warmup, usual step-up stuff to 5 risers, 10 DBS. tricep bench dips (i like to throw these in during rest periods as well) short rests for all sets.

seated WG lat pull-downs: 3 x 12 @ 90
narrow grip pull-downs: 3 x 12 @ 60 (really nice retraction on both, went for form and muscle mind connection!)

bent-over DB rows: 3 x 8 w/50's<<<first time. a lot tougher than 45, grip was limiting factor. new gloves need to get worked in, giving me bad caluses...waaaah. ;)

standing BB curls 3 x 12 w/40<<<nice and slow, hold at the top, drop em down slow...ooooh burn.
12 more @ 30

HS preacher curls 5, 5 w/35 plate<<<haven't been working Bis directly forever...this was hard :/

bent over BB row 10 @ 70 for shits and giggles i guess

HS high iso-lateral row, 3 x 12 each arm 45 plate

2 x 20 hypers
miserable attempt at assisted pulls/chins, nothing to report there.

plumbing problem at gym had stench so over-whelming i left. a good excuse cause it was late and i didn't have it in me to do stair runs with 25's anyways. total time: about 50 min. cold is 98% gone...:)

Edgy-thanx for stopping in..you start up 5/3/1 or are you still working your own program?

Still working my own program, at the risk of being flamed by the diehards in TN, I started a full body workout every other day, Chest, Back, Shoulders, Legs, and coupled that with a low carb diet.

in the first four weeks, I lost 8lbs of BF, then spent a week in Vegas, and have been back on that program/diet for a week and a half now. I want to hit 10-12% BF, then do the 5/3/1 and introduce clean carbs back in the diet.

Thanks for asking, and apologize to everyone else for the interruption.

have a great weekend!

Nice training Talenaah, bent-over rows with the 50s are serious!! And I'm glad to hear you're on the mend. :)

thanks Rachelle! :) i'm stoked to be just about over this cold.
correct me if i'm wrong, but i think the only difference with kroc rows vs. BO DB rows is the form and speed? the form was slipping at 50, but i've been doing 45's for a long time so i figured i should give em a try.

i sure hope y'all aren't bailing on me if i'm not sticking to a purely strength based program atm. i need to spend waaaay more time fixing my hips before i try to go heavy again. i will go as heavy as i can while incorporating metabolic/circuit/whatever you call it kinds of workouts.

tonight, only had 45 min to bust it. damn no toilet working gym closes at 8 on friday. moved from one exercise to the next, about a min between sets.

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5 min usual step up stuff, 15 DBs

flat DB press: 2 x12 w/30's

2 supersets of: 20 skull-crushers w/ 30 BB
and 20 super close grip press

incline DB flys: 2 x12 w/ 20's

shitload of stuff for tris:
used the handled bar that i can flex out at the end of the cable press-down 2 x 12 @ 60

y-bar press down: 2 x 12 @ 50

rope: 8 @ 40<<too heavy for killer form 4 more, then 12 @ 30

(tri bench dips during 'rest')
single arm push-down 2 x 10 each arm 15

tri dips again

some hypers.

10 tri kick-backs w/ 15 for shits and giggles<<<don't people laugh at that move or is just when someone is using like 5 lbs?


10 minutes left to do farmer's walk and up & down stairs and across gym floor with 25's
and push plate w/ 45 back and forth across gym.

trying to get back to the AD, should be in full swing next week.

i'm always looking for new programs. i was just doing my own thing up until last year. that would be great if you could find and are willing to share! :)

How's the fat loss going? It does bug me that I can only seem to drop fat when eating next to nothing. I don't do a lot of intense exercise (joints won't let me) but on average I do three weight sessions and a run per week, and walk 2-3 times daily on weekdays (to and from work and at lunchtime). It's going down slowly.

For me, diet has probably been the most responsible for my progress.. in the last month I've lost an additional 14lbs! protein, fat and green veggies..no fruit,no alcohol( I dont drink anyway) no cheat meals or refeeds.. Oh, and the only cardio I've done is morning walks, and getting outside to play with my kids in the afternoons.

I think the supplement that was given to us for this challenge helped a lot..totally ZAPS your hunger and some days I only ate cause I knew I *had* to..

Whatever you do, don't be me..when I was trying to lose in the beginning( think 2 years ago) I wasn't consistent with my eating or training..I would try on a new program for a month at a time..raise and lower my calories often..and then complain that I wasn't seeing results..

Pick a program and give it enough time to work(at least 8-12 weeks?) and remain consistent with your diet(NO CHEATING!!) ;) and you WILL see results..

sorry that was long, but Im only saying it cause I care, and I've been there! *only I was overweight, not lean, trying to get leaner* But the same stuff applies :)

T, I'd be happy to follow along with you as you hit the full body stuff on the Lean Train. Go get 'em!

Congrats on making it through your first day on the board. It only gets easier from here. Where did you go to snowboard?

Slow & steady wins the race. :)

thanks Rachelle, i can look around myself too. (or i should be looking...sheesh!)

hi ya kimba. i love that avi. we went to Sierra at Tahoe. friends live off of 50 in sac and it's the closest. claims to be beginner friendly and it seemed to be. yeah, i was really kicking my self for not magically jumping on the board on the second run from the lift and not swooshing down the hill. it's much harder than it looks. but i think i will get it. i did start near the bottom for a couple practices and little lessons from my buddy then walked up. actually, i was quite pissed..but sooo glad i went up for a third time. i know you ski, do you board as well?


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tonight-only had about 45 min at gym. was really nice and sore from the back wrkout on thurs and last night's chest stuff. so, i decided to make it a metabolic sorta thing and threw in a bit of shoulder work.

usual step up stuff and unilateral leg stuff. tri bench dips (challenging cause of DOMS) 20 hypers w/ 10# plate behind the head<<<<first time trying w/ weight...yeah!

Hanging Clean and Press: used a pre-set BB 40 (60 was being used, so went for higher reps)

15, +5 OHP<<super slow, pause at the top and bottom.
supersetted with arnold press: 10 w/ 22.5's<<<<<damn hard complex (delts are sore from the other day's stuff)

another super set 15 HCP+ 3 OHP
arnold press, 3 w/ 22.5s<<<dropped to 20's to get 7 more reps cuz no rest was too hard.

another super set 15 HCP+ 2 OHP
barely squeeked out 7 arnolds w/ 20's.

rested for a good 2 min to put up 10 nice form arnold press w/ 20's

Rachelle-did some baby lateral shoulder raises for you (used to do a lot of these, but i gots bad shoulders so i haven't done them in ages + i stopped training my version of BB style in oct when i started the big lifts)

12.5's, 10 front, then immediately 10 side raises (each arm for 10)

more tri dips, steps ups, and 10 push-ups<<<stupid bad wrist.

then, in honor of skye, i went to the park. did one big .3-ish mile loop jog, then about 6 sprints x 25 yrds, then walked the loop again. did some more push-ups. gave a dirty look to the pull-up bars and headed home.

*************

did i ever mention my toe nails fell off from running? i could feel the nails (ones next to the big toes) getting sore from that tiny amount of running tonight, WTF? it happened TWICE!

oh yeah...did stair runs with 25's too. and i was pretty tired through all of this, as in yawning over and over. the 50+ hour work week caught up to me.

thanks Rachelle!