lost180
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Post by lost180 on Aug 29, 2009 14:41:45 GMT -5
Down 3 pounds since last Sunday if I remember correctly. While I'm sure some of that was simply water retention from last weeks picnic it was still nice to see all the same. Same old same old.
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lost180
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Posts: 153
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Post by lost180 on Sept 5, 2009 10:38:40 GMT -5
I plan to take this weekend to revamp my strength workout again. While it's still challenging in it's own way my heart rate isn't staying as elevated in between sets nor am I really feeling like my muscles are being that challenged. During the routine yes but afterwards no. I'm still just experimenting with ways to work out. Trying to break out of that mindset that I had before about only doing things one way. I've been thinking of dropping some of the smaller exercises I had and picking the ones that target the biggest muscles and doing repeat sets of those instead of one of each. The bigger the muscles I work the more calories I'll burn and I need to focus on just those big muscle groups like push ups for chest and lat pull downs for back so I can work on my pull ups. And legs of course. And instead of making it a super long strength set I'll start to throw in some burpees and jumping jacks to get my heart rate up even higher. I don't know how I want to set it up though and what exercises to pick. I'll definitely keep KB squat press, push ups, lat pull downs, dead lifts, squats, step ups.
Have you ever heard of PHA or peripheral heart action? It's supposed to be a method of training where you do an exercise for the upper body and then the lower body forcing your blood to pump from one end of the body to the other. It's supposed to decrease lactic acid build up and I've heard it burns more calories because of it. I guess it's similar to circuit training but I don't know in what way exactly.
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lost180
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Post by lost180 on Sept 14, 2009 21:41:25 GMT -5
I did a new strength routine. I did a modified version of this routine posted here. ezinearticles.com/?The-Peripheral-Heart-Action-(PHA)-Circuit&id=994158I substituted some of the exercises listed. My groups were barbell squats push ups leg curls bent over rows dead lifts step ups dips kettlebell squat press lat pull downs I did as the article said. I did supersets of all the exercises 3 times each for each group. I rested 30-45 seconds between each superset depending on how taxing it was and I took about 2 minutes before I moved on to the next group of exercises. Got my heart rate up and I can definitely feel the tightness in my legs and back especially. Those kettlebell squat presses sure are hard when you're already exhausted but it got my heart rate up. Once I acclimate to this routine a little more I plan to either add another set to each group or do some added cardio or both. The first day of a new routine is always the worst cause you feel like death after cause it's so new so I try to take it easy the first time. |
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lost180
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Posts: 153
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Post by lost180 on Sept 14, 2009 21:45:30 GMT -5
Great articles this month by the way. Even though I despise the treadmill I want to get back into doing some HIIT intervals like I was when I first started really working out.
I was wondering about the grams and calories portion of the nutrient articles. Am I understanding it right that if you just take the amount of grams you have in a certain carb or protein and multiply it by 4 that's how many calories are in it? I remember you a while ago breaking down carbs and proteins for me specifically but I never made the connection to calorie amounts.
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lost180
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Posts: 153
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Post by lost180 on Sept 15, 2009 21:09:43 GMT -5
Decided to go for a run outside today because I haven't been in probably about a month now. I was a little apprehensive about it but I guess all that circuit training I've been doing has certainly maintained and I may even say improved my running. Not significantly improved but I was able to go out and run about a mile after taking a month off. I was pleasantly surprised. Tomorrow I'll be doing my PHA routine again.
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Post by Brian Ayers, CSCS on Sept 16, 2009 9:53:16 GMT -5
Great articles this month by the way. Even though I despise the treadmill I want to get back into doing some HIIT intervals like I was when I first started really working out. I was wondering about the grams and calories portion of the nutrient articles. Am I understanding it right that if you just take the amount of grams you have in a certain carb or protein and multiply it by 4 that's how many calories are in it? I remember you a while ago breaking down carbs and proteins for me specifically but I never made the connection to calorie amounts. That is right. So 20g of carbs or ptns would equal 80 calories. Fat is the only macronutrient that is 9cal/gram. So 20g of fat is 180cal. |
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lost180
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Post by lost180 on Sept 17, 2009 17:29:39 GMT -5
Interesting. At work today I was breaking the calorie content of my kashi bar.  Got my PHA routine last night. I really need to remember to put on my heart monitor next time I do it because I'm curious as to how high my heart goes. All I know is that it definitely gets it up there and gets me breathing hard. |
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lost180
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Post by lost180 on Sept 19, 2009 10:50:03 GMT -5
So I remembered to put my heart monitor on last night and my peak heart rate during the work out was 171. I wouldn't have guessed it was that high. |
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lost180
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Post by lost180 on Oct 6, 2009 18:44:08 GMT -5
Been MIA for a minute. Just been kinda unmotivated lately. I'm chalking it up to the job change I had recently. Well not recently. Actually for the past 2 and a half months I've been covering someone elses job and I hate it as does everyone else so I've been feeling trapped and moody. Normally I'd get home around 4:30 but I had to change my hours so I wasn't getting home til after five and by that time I'm tired and ready for dinner instead of working out. I'd work out after dinner but it was always late and I'd sometimes cut my workouts short because it was getting late. I try not to work out too close to bed. Hopefully next week I'll be back to my old job.
But I came home today and worked out almost immediately once I got home and I worked out for 45 minutes. One of my issues is putting things off. I'm trying to break that. But I won't beat myself up if I don't. I unfortunately at times have an all or nothing mentality so when I don't do what I should be doing I get annoyed at myself which just cycles around the negativity. Gotta work on that. That and pushing myself harder. I never did get around to getting that yoga dvd but I think now I need something new and something for stress relief so I've been comparing different ones and trying to find something to get me started.
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Post by Brian Ayers, CSCS on Oct 10, 2009 13:52:39 GMT -5
Good to see your back at it. I find that a lot of people fall out of exercise because they struggle to fit it into their schedule.
As far as stress relief goes try boxing. Kathy talked me into it recently and it has worked great for me as getting out some stress and getting a good sweat too. You can prob find a bag cheap on craigs list like I did, then you can wail on it at home when you can't get to the gym.
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lost180
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Post by lost180 on Oct 10, 2009 16:52:16 GMT -5
Yeah it's been a back and forth thing. And I know it's my own fault. I've kinda hovered at the same weight but haven't gained. I'm not losing because I've been unmotivated and slacking so I let that get to me too. I know if I gave forth the effort I'd be losing.
I'm going to add in another set of exercises to the PHA routine and I changed around my cardio circuits. Other than that same old same old. I just haven't had a solid week in forever. Gonna keep a positive attitude that this week is my week. I'll finally be free from the job I hate and back to my old schedule.
How far in advance do you eat before a work out? Does it depend on the size of the meal you're eating?
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lost180
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Post by lost180 on Oct 14, 2009 16:55:07 GMT -5
So sore. I haven't been this sore in a while. I got back into doing negative pull ups two days ago and my back, triceps, biceps, and forearms hurt every time I move. So I think for my work out today I won't be attempting any burpees or jumping jacks. I'm just gonna hop on the treadmill and jack up the incline and walk.
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lost180
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Post by lost180 on Oct 21, 2009 21:16:42 GMT -5
I know I lost something last week but I'm not sure how much cause I didn't bother weighing myself at the beginning of the week because I knew I was retaining water. But I think it was at least a pound. Got in a good work out yesterday and today. Feeling kinda sore. Hopefully not so sore that tomorrows work out sucks or that I have to take it easy. I went lighter on the negative pull ups this time since I was sore d**n sore last time. And you'll be proud. I actually made myself eggs the night before and reheated them for breakfast the next morning! Not as good as when they're fresh but I'm not that picky anyhow. Also I got a new app for my ipod that has a big food database and I've been using it to keep track of my calories and plan my meals a day in advance. |
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lost180
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Post by lost180 on Oct 25, 2009 21:51:54 GMT -5
I've decided to give keeping a workout journal a try. Writing down a goals section and then leaving a results section blank to fill in and track my progress. With any new project there will be lots of trial and error before I find a good and efficient way to keep track of everything. Right now it's kinda messy and haphazard.
If you've ever done this or recommended it to clients I'm all ears on any tips you may have.
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lost180
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Post by lost180 on Nov 20, 2009 11:12:25 GMT -5
I was really missing my old strength training so I jumped back into it over the past week and a half or so. I did my chest work out on Monday I believe and my word I've never been so sore. It's improving but I'm still pretty sore. Guess I did a little too much too fast. Had to have been those chest flys with the kettlebells because I haven't done those in a while. The only other exercises I did were some KB bench presses and push ups. Eighty three push ups to be exact because I'm doing this push up program I found in the App store. But it was enough to kill me apparently.
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