New updated workout, out with old in with new..

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Boss Man
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Re: New updated workout, out with old in with new..

Post by Boss Man »

Yes. Eventually someone plateaus. Often it's diet that hinders, but sometimes training.

Personally when you plateau, favour diet first over training, but NEVER change both at once, otherwise you'll fail to isolate the cause.of the plateau, meaning you may make a change you don't need to and possibly counteract the other, making the plateau last longer, I.E changing to a poorer training system or style, making progressive dietary changes ineffective.

I've been there before years ago, when you'd change training for about a month, then again, only to find, in the end, it's a caloric thing
Bonnie
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Re: New updated workout, out with old in with new..

Post by Bonnie »

I have been drinking I think twice as much caffeine lately.So must be the loss of body fat that enabled me to achieve the thirty chin ups.Need to find a way to knock out some caffeine I think.
Bonnie
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Re: New updated workout, out with old in with new..

Post by Bonnie »

Todays Workout

Pull ups
1 x 9/7/6
with
Squats
3 x 8 x 120 lb

Dead lifts
3 x 5 x 135 lb
with
Supinated rows
3 x 10 x 25 lb

DB pull overs
3 x 10 x 30 lb
Dbl leg drop with reverse curl
3 x 10

Seated row
3 x 10 x 65 lb

Glut cable work
3 x 10 x 40 lb
with
Plank
2 x 90 seconds
Side
2 x 1 minute
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Boss Man
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Re: New updated workout, out with old in with new..

Post by Boss Man »

More Caffeine, (as can Tannic Acid in Tea), could elevate the blocking of Iron absorption, decreasing Erythrocyte, (Red Blood Cell), production. Caffeine can also constrict Blood Vessels, meaning both things contribute to decreased Oxygen delivery to Organs, Muscles and the Brain to name but some areas.

Less Oxygen to the Brain, may hinder The Hypothalamus, which oversees things like Growth Hormone and Thyroid Hormone production to name but two things, so any negative Hypothalamic responses, created by mild Anoxia related to Caffeine consumption, could affect your bodies ability to control caloric management and muscle progress and as the Thyroid produces something called Calcitonin, that regulates Calcium, you could have a slight effect on Bones too.

Though I cannot quote you any cast Iron science, related to Caffeines effects on the Brain, based on Oxygen reduction.

However the Xanthines in Caffeine, can also be converted to Uric Acid, increasing Gout risk.

ATP in your muscle carries Oxygen and the Pyruvate created from Glucose and Glycogen breakdown, is better used when more Oxygen is present, (Aerobic Metablism), otherwise, less Oxygen causes Anerobic Metabolism, which produces Ethanol Alcohol and Lactic Acid.

So cutting Caffeine down or right out, would be more beneficial.

The dcreased Fat does sound like a reason for your Pull-up increases, rather than muscle gain, as you've then created a more favourable power to weight ratio, but some muscle gain may have happened, even if recently you increased lifts even by 2-3 reps, so it might not just be a slight trimming of body fat the contributed.
Bonnie
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Re: New updated workout, out with old in with new..

Post by Bonnie »

Muscle gain is always nice :)

Forgot to post yesterdays Cardio until I was in bed ?..

HIIT elliptical
20 mins 1 min/ 2 min lvl 8
10 mins SS

Next week am going to bump that up to level 9.Tomorrow I've 3 people booked back to back for free training...will adjust oatmeal time to after workout, not sure if I should then keep the banana in as well.Kinda fond of banana each workout day, this one is getting ripe due to off day today.Blended one in with shake yesterday so It didn't get more bruised in gym bag, tasted better than it smelt ;)
Bonnie
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Re: New updated workout, out with old in with new..

Post by Bonnie »

Some people do...however currently I'm NOT one of them...lmao @ your comment though ;)
Noosk
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Re: New updated workout, out with old in with new..

Post by Noosk »

lol. :D :D Delighted to hear you've got clients lined up - hope all goes well!
Bonnie
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Re: New updated workout, out with old in with new..

Post by Bonnie »

Mondays Workout

Pull ups
1 x 8/8/6
with
Step ups
3 x 8 x 85 lb

Upright row
3 x 10 x 22.5 lb
with
Dead lifts
3 x 5 x 135 lb

Push ups
3 x 10
with
Shoulder press
3 x 8 x 20 lb

Glut cable work
3 x 10 x 40 lb
with
Dbl leg drop with ab curl
3 x 10

Plank
1 x 90 sec
1 x 1 min

Side plank
2 x 45 seconds

Think planks were affected by the ab work previous to them, so need to change that up, put them elsewhere.

Todays workout

HIIT elliptical
20 minutes..1 min/2min level 9 resistance
10 minutes SS
Bonnie
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Re: New updated workout, out with old in with new..

Post by Bonnie »

Todays Workout

Weigh in 109.5

Chin ups
1 x 10/9/8
with
Split squat
3 x 8 x 120 lb

Back extension
2 x 10 x 25 lb
1 x 10 x 30 lb
with
Chest press on ball
3 x 10 x 22.5 lb

One arm row
3 x 10 x 35 lb
with
Shoulder press
3 x 10 x 17.5 lb

Glut cable work
3 x 10 x 45 lb
with
Dbl leg drop with reverse curl
3 x 10
hanging leg raises
1 x 8

So they did find mold in this house, not where it was expected though.It is in the basement, they have removed the gyproc & now sprayed the whole basement...he said it wasn't very much mold, sample was taken also.The other half of the basement is full of stuff & those spores get into everything from what Ive read.I'm starting to wonder if the neighbours smoking which seems to seep between the townhouse walls, is also a problem.The allergist will be the only one with answers I think, in the end.I had an issue with a trainer at the gym today, was quite hurtful, I have been working off advertising even in mental health office now, for volunteers for those 20 programs.Had trained two on monday btwn 9 & 11:30 am & one this morning from 9 to 10 am ..kept a copy of the programs & the medical releases & she REFUSED to sign them, saying, oh I didn't see you do them..not much community support from that community center from day one, particularly that chick.I will ask the guy on saturday to sign them.Hope everyone is ok on here :)

Boss man, what is a hot drink a person can have without caffeine or lowest caffeine ?..Besides hot water...enough water already.
Bonnie
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Re: New updated workout, out with old in with new..

Post by Bonnie »

Actually the City of Vancouver parks board just passed a law of sorts, making it so NO outside trainers can train clients on city property anymore.If you are not city contracted, no go.Which for the city trainers is fabulous, now they can sit back & let themselves go even MORE.At last gym they at least were all trim & in shape & looked as though they actually work out.This gym, only ONE of them is in shape, the one on the university running team.The rest overweight or in this particular chicks case, in her sixties, thin & doesn't work out at all.So now the people with the least options financially to have a gym membership, either have to hire an outside one & drop into a private gym for a session or be stuck with one of the city trainers.
fit-fanatic-2025
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Re: New updated workout, out with old in with new..

Post by fit-fanatic-2025 »

x
Last edited by fit-fanatic-2025 on Sun Oct 27, 2013 12:12 am, edited 1 time in total.
Bonnie
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Re: New updated workout, out with old in with new..

Post by Bonnie »

Lol les that bad ?..with someone like you around with so much knowledge you would think some of it would rub off on her ? :) We are personally insured by the same corporation that heads up these community centers, however from what I read on last letter when I received weights certification, personal trainers need yet again MORE insurance of their own ?..Will look into it after that course starts next week.

Haha yeah brent, seems a bit unbelievable when they say one thing but can't do it themselves.

She does seem to have a bee in her bonnet rebekah. I will ask on saturday, if he is not comfortable with it, then I can technically sign them myself, he has signed for unseen ones before so hopefully.
Bonnie
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Re: New updated workout, out with old in with new..

Post by Bonnie »

Yeah it is hard to help people to understand to eat MORE to lose weight.Not sure of mens world but as a female I recall always hearing, eat less to keep your weight down etc, becomes ingrained in us.

Yesterdays workout

Pull ups
1 x 8/7/6
with
Squats
3 x 8 x 120 lb

Supinated bent row
3 x 10 x 25 lb
with
Dead lifts
1 x 5 x 135 lb
2 x 5 x 140 lb

Pull overs
3 x 10 x 30 lb
with
Dbl leg drops with ab curl
3 x 10

Seated row
2 x 10 x 65 lb
1 x 10 x 70 lb

Plank
1 x 2 min
1 x 1 min

Side planks
2 x 1 min

That chick took childishness to the next level.Think further communication with her is NOT necessary to the point of having todays trainer sign even the program she SAW me do yesterday & was all of a sudden on her break when she saw I was finishing up..hate people with attitudes or chips on their shoulders.
Bonnie
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Re: New updated workout, out with old in with new..

Post by Bonnie »

Todays workout

Elliptical HIIT

20 mins resistance level 9 ..1 min/ 2 min intervals
10 mins of SS

So forms are signed.Was a lady told me today when I arrived at the gym.." You are in such good shape it is great to watch you work out " to which I replied thank you & it is great to see you here also..then I though HUH watch ?..lol.She is a client of well I ll keep calling him saturdays trainer.He takes around a group of women, teaches them the cardio machines, weights, stretching & receives more hugs than any man Ive ever seen. Love saturdays at the gym Is womens only time.Saw one of own recruits working out also.Happy to report has been a change on the body, that makes me extremely happy, the skin on the neck has tightened up more, or the fat under it disappeared, not sure which, either way it makes me happy, though id be stuck with that forever.I also think I'm addicted to oatmeal, since last month about this time, I've managed to eat about hmmm 7 lbs of oatmeal ?? I bought 2 x 2.5 kg bags & am 2/3 of the way through the second bag.Not sure why but I just prefer it over say, bread or yams, it is more filling.Hope everyone is doing well :)
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fitoverforty
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Re: New updated workout, out with old in with new..

Post by fitoverforty »

Love the new profile pic Bonnie. :D Lookin' good girl!
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