annerj

Not sure how this will look but a comparison of one of the workouts early on to this week:

Well it looks nice when I edit....not sure how to post a spreadsheet....

12/17/2011 9/10/2012
Reps Weight Reps Weight
Slow Motion 3-in-1 Push-Ups 12+12 12+24
In & Out Shoulder Flys 16 15s 16 25s
Chair Dips 30 40
Plange Push-Ups 20 24
Pike Presses 12 18
Side Tri-Rises 9 15
Floor Flys 22 28
Scarecrows 15 15s 16 25s
Overhead Tricep Extensions 16 25s 16 40s
Two-Twich Speed Push-Ups 20 20
Y-Presses 15 35s 18 50s
Lying Tricep Extensions 12 25s 12 35s
Side-to-Side Push-Ups 10 12
Pour Flys 10 15s 16 15s
Side-Leaning Tricep Extensions 15 20s 16 35s
One-Arm Push-Ups ? 20
Weighted Circles ?? 5s ;10/6 15/15
Throw the Bomb 15 15s 20 35s
Clap or Plyo Push-Ups 14 24
Slo-Mo Throws 8 15s 12 15s
Front-To-Back Tricep Extensions 15 15s 14 35s
One-Arm Balance Push-Ups 8 8
Fly-Row Presses 12 15s 8 25s
Dumbbell Cross-Body Blows 20 15s 15 35s

annerj

Weather is starting to turn here...will be full on P90x season time soon (vs just the lifts + biking that I'm doing now). I'm looking forward to plyo mostly


I'd love to continue my push downward in weight and upward in muscle. -5 to -6 over the winter would be AMAZING

1010101

Have you ever tried bulking cycles? If you dont mind being a little 'padded' for a few months its a much faster way to get to an end goal than trying to put on muscle and lose fat simultaneously.

annerj

Yeah I've done a lot of different lifting through the years. Its easier for me to put on size than it is to cut weight. My only end goal really is to continue to workout long term. In second is staying functinonally strong. I'm not real interested in real diets (to bulk or lean)...I'm a "for the rest of your life" type.

I started another full round up this week. Lifts were good (but I've been doing them all summer). Plyo...wow I could tell it had been a while...I was good during the workout and cardio wise but HOLY CRAP I was sore from the waste down for a few days....can still feel it a little bit now.

Yoga was today...still stupid long and my least favorite. I can tell I've lost a bit of flexiblity that I had gained earlier during my last full cycle...mostly in the hips/groin area.

annerj

oh and I hammered a personal best 397 pushups during my last chest/back workout. 400 soon

annerj

403 today. Onto 450

annerj

Finishing up the end of phase 1 transition week here. Went super quick...crazy as it is I'm still adding weight and reps to the exercises even a year later.

I'll hop on the scale and get measurements posted sometime next week.

annerj

Weight was flat for the 4 weeks
Body comp improved slightly
measurements improves slightly/stayed the same

Onward!

1010101

My weight management has gone to s*** this week - the in laws are in town :s

I have a trail race in a month so need to get back on the wagon asap - at 95kg i cant get away with just turning up on the day.

annerj

Finished another full round of p90x. Lost 2 pounds over the 90 days (not bad for me over the holidays).

414 pushups in the last week during chest/back workouts was a personal best (I think 450 could happen this year if I keep at it)

I seem to continue to get functionally stronger, seem to be putting on a touch of muscle and dropping some fat.


Starting up another round as of Thursday so only a couple days off of P90 (continuing to row/bike in the gym a few times/week). I've ordered up a pull up tower to take these workouts to the next level vs using the heavy bands for pull downs. I'm a little anxious/nervous....we will see how it goes. I'm sure my numbers will be low and it will make the workouts just that much more intense.

Goals for this round is to lose 3 pounds and keep improving in strength.

annerj

Bought a pull up cage. Pullups vs pulldowns = HUGE difference even using an assistance band. I'm in week 2 of using the cage and I'm having to rest a LOT more often than I did using the pulldowns. I guess sitting on my bottom was a bit of a mini break.

I lost about 14 pushups on my first chest/back/abs workout....I think just do to the increased intensity of the pullups.

My plan is to work up to 13-15 pullups on each exercise then reduce the assistance amount until I'm doing them totally unassisted (A LONG ways off)

1010101

The key to pullups is learning to squeeze the right muscles and not swing. Wont be long before you're strapping extra weight to yourself

annerj

Lets hope!

1010101

I just about manage repping my own body weight now on wide grip pull-ups, at one time I was strapping 40kg extra on my waist. I find i gain and lose on pullups faster than any other exercise.

annerj

Phase 1 went well! -2.8 for the phase. I haven't done measurements in a while but will try to soon.

Same as last I did the p90 and added in a couple spin classes a couple row classes each week. I think the biggest difference is that snowmobiling has started up in full swing on the weekends...hard to match that kind of functional workout in the gym.

Onto phase 2 Bis/back is going to be an interesting workout...it was pretty hard on my forearms before....adding in the pullup cage is going to be sweet!