Got to get back on track!

JNicole2009 · Post by **JNicole2009** » Thu Sep 11, 2008 1:45 pm

Ok so this week has been rough to say the least! Between food poisoning last night from the school caf (uncooked meat) and a traumatic week with family, diet and work out took a tumble. How should I re-start? As you can tell, core took the most torture. I was starting to get definition in abs but like I said, when the diet flew out the window, so did they!

back and arms suffered a litte but not as much (PHEW!)

HOUSTON TEXAN · Post by **HOUSTON TEXAN** » Thu Sep 11, 2008 2:12 pm

Just jump back on whatever you were doing because it was obviously working.

JNicole2009 · Post by **JNicole2009** » Thu Sep 11, 2008 5:11 pm

Thanks! I just didn't know if I should start off light again or try and hit was I was lifting. I missed a little over a week in the gym and cardio.

I know for sure I am going to be struggling with the diet thing again (CRAVINGS!) All week long was "Christmas" for me food wise just because I didnt care and was at home and funeral homes...

HOUSTON TEXAN · Post by **HOUSTON TEXAN** » Thu Sep 11, 2008 7:03 pm

Just try to do what you were doing in the gym. Honestly you probably didn't lose much if any strength in only a week off, especially with your eating habits while off.

vamp · Post by **vamp** » Thu Sep 11, 2008 8:12 pm

definately return to "normal" is the best. It is good to take a "vacation" once and a while from training just like work and school. Don't feel guilty just jump back in. This is a lifelong thing so you will struggle here and there. We fall so we can get back up.

Smile, you're human!

Cheers

PS. What do you do for workouts?

DianaB · Post by **DianaB** » Thu Sep 11, 2008 9:35 pm

Food poisoning is usually great for the abs, puking takes a lot of concentric action, LOL.
What are your goals right now?

JNicole2009 · Post by **JNicole2009** » Thu Sep 11, 2008 10:58 pm

That has got to be the worst thing that I have heard!

JNicole2009 · Post by **JNicole2009** » Fri Sep 12, 2008 8:15 am

work out is the "X" shaped workout:
Mon: upper 3 x 12
Tues: lower 5 x 6
Wed: off
Thurs: upper 5 x 6
Friday: lower 3 x 12

Upper: incline bench, skull crusher, one arm dbell shoulder press, side lats, dips
Lower: rack pull, squat, sumo-dead lift, glute-ham raised, lunges, calf raises

I also do three sets of 15 push ups daily

swanso5 · Post by **swanso5** » Fri Sep 12, 2008 6:56 pm

not sure what the x shaped workout is but if that's what you're looking for then you need to muscle up side delts, lats, quads and lean down waist to give the illusion of a small waist but you seem to have one anyway

there's a few ordinary exercises in that one too which could be improved too and a liottle more variation

here's what i'd do:

mon - lower hip dominant
full deadlifts 6 x 3
reverse lunges 4 x 6
stiff legged deadlifts 3 x 8
bb roll outs 3 x 8 paired with prone ab brace 3 x 1min

wed - upper body
chin ups alternated with single arm shoulder press 6 x 3
db decline press alternated with db rows 3 x 8
diamond push ups 3 x failure paired with side ab brace 3 x 45secs

fri - lower quad dominant
front squat 4 x 6
rack pull 3 x 5
walking lunges 3 x 8
pallof presses 3 x 10 paired with swissball prone ab brace 3 x 1min

sat - upper body
pull ups 3 x failure or pulldowns 3 x 10 alternated with db push press 4 x 8
db incline press alternated with chest supported row 4 x 8
bodyweight tricep extension 3 x 12 paired with side hip thrust 3 x 10

and drop the daily push ups too unless you'll do daily inverted rows with them

DianaB · Post by **DianaB** » Fri Sep 12, 2008 8:11 pm

JNicole2009 wrote: work out is the "X" shaped workout:
Mon: upper 3 x 12
Tues: lower 5 x 6
Wed: off
Thurs: upper 5 x 6
Friday: lower 3 x 12

Upper: incline bench, skull crusher, one arm dbell shoulder press, side lats, dips
Lower: rack pull, squat, sumo-dead lift, glute-ham raised, lunges, calf raises

I also do three sets of 15 push ups daily

It's a good balanced program, but again, what are your goals?
How long have you been following that program now?

vamp · Post by **vamp** » Fri Sep 12, 2008 10:42 pm

Isn't the "x" program one that was shown on fitness athelete? They recommended it for a certain amount of time as well did they not?

Cheers

Christopheel · Post by **Christopheel** » Sat Sep 13, 2008 6:50 am

wait, did you say problem with diet because of CRAVINGS !?!?!?!

Could you please post a sample. So that we can help you.

JNicole2009 · Post by **JNicole2009** » Sat Sep 13, 2008 9:45 am

Yes it is from figure athlete! I love that site!!!!
I just started it about 2 weeks ago and i think they said 6 weeks. I just like to experiment with different workouts to see how body reacts. Mainly I am just looking to gain strength honestly and even after the first week I could already tell a difference.
I got back in the gym yesterday and squatted 125 six times so I am not that far behind

vamp · Post by **vamp** » Sat Sep 13, 2008 10:10 am

Good for you. Keep at it! I beleive there was sissy squats with that workout wasn't there? (perhaps it was another workout)

Sissy squats are not for "girls" they were named after a greek god because of his huge legs. He was sentenced to push a boulder up a mountain by Zeus and every day he did not reach the top because of the height and the weight of the boulder. So the next day he had to start at the bottom again. his name was something like "sypherous" or something like that.

Anyways, Keep up the work!

Cheers

DianaB · Post by **DianaB** » Sat Sep 13, 2008 10:13 am

Sisyphus
Good job on the 125x6, those are full squats right?
Keep it up and keep us posted.