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

[Bonnie]

So after a second try at this type of training I give up.Honestly the challenge to muscles is great, they indeed are more fatigued than previously..HOWEVER the time it takes to do 4 sets of anything is just ridiculous unless your building maybe for a competition.Most of those training methods in the book are 4 set based, which if your doing a split maybe would work out.I prefer full body, so piss on 4 sets..who has that much time to waste, I'm so annoyed about it I 'm not even going to type out the workout, because quite frankly that in itself is to much work.So YES to changing up the exercises, I liked the less to heavy weight, still not entirely sure of the premise of doing the last set light ? Only thought is the ability of the body to recruit extra motor units on demand, other than that what is the point ? The instructor said its a great way to build lean body mass, she didn't mention as to HOW it would do that.Suppose might be nice to have these questions answered, ignorance is not a good thing when a persons body is at risk.

[Bonnie]

http://www.criticalbench.com/advanced_t ... oading.htm" onclick="window.open(this.href);return false;

Okay so there are variations & yes I have to agree after that heavy set the lighter one feels like a feather.So since i like the heavy light situation will find an adjustment to fit needs.One good thing today I did do four sets of chin ups 10/8/8/7

[Bonnie]

Oh okay coolness will try other machine again saturday

[fitoverforty]

One good thing today I did do four sets of chin ups 10/8/8/7

You go girl! I clicked on that link you posted and tried to read it but kept getting distracted by the pictures of ripped guys and girls. I must say - you look every bit if not more ripped and muscular as those girls do!
Anyway, down at the bottom of the page there were alot of links for various things and i clicked on "Healthy Bodybuilding Recipes" and scrolled down the page where is shows the free recipe ebooks. I clicked on the second one "Tasty Fat Loss and Muscle Gaining Recipes" and OMGosh! It is filled with great recipes! Wow! I like that on each recipe it lists the nutritional info complete with the carb/protein/fat % ratios.

[Bonnie]

Gosh Ive not even looked at food on that page..yet :)Yeah I don't look to much different than she does, since I'm genetically predisposed to gain muscle easy, may as well have some fun with it & thanks

[Bonnie]

So I tried the hypertrophy wave load from that page, I tried the machines first, as in lat pulldown & seated row..uhh no thanks..If I can pull myself up, it is STILL better than a pull down machine, even if I can't load the pull up yet, will work on the DB between the feet method

Squats
120 x 4
100 x 6
80 x 8
120 x 4
20 x 10

Pull ups
1 x 7/5/5/5/4

Deadlifts
130 x 4
110 x 6
90 x 8
130 x 4
80 x 10

DB chest press on ball
30 x 4
22.5 x 6
17.5 x 8
30 x 4
12.5 x 10

DB shoulder press on ball
25 x 4
20 x 6
17.5 x 8
25 x 4
12.5 x 10

Low to high wood choppers on bosu
3 x 10 x 10 lb

Dbl leg drop
2 x 10
Single leg drop
1 x 10

I would of done rows this way however I did some on the machine & I ran out of time also.Think I will move ab work to cardio days.Not sure entirely what that last set is for, feels like a stretch set ?..Anywho the body loved it, though brain was not used to add & subtract plate math Also missed hitting the spine today, will try & adjust this workout to run more smoothly. topic of discussion today is protein at school, however I found myself reading more about carbohydrates. Have some questions, though need to shower & head off to school now, hope you all had a great day

[fitoverforty]

Squats
120 x 4
100 x 6
80 x 8
120 x 4
20 x 10

Pull ups
1 x 7/5/5/5/4

Deadlifts
130 x 4
110 x 6
90 x 8
130 x 4
80 x 10

Good Gosh Woman!! That is impressive to say the least. You go girl!

[Bonnie]

Now she says total volume shouldn't exceed 24 to 36 & or 45 mins total.Apparently its also best to pick two muscle groups per workout to wave load..YAY solves the time issue, glad I brought it up.Will figure out some combinations, not sure whether to combine agonist & antagonist or upper & lower, well there is another question for Sunday, last class If you have any thoughts boss, feel free to share, I always appreciate any feedback you have to offer.I found out tonight that oatmeal creates acid in the body, thus altering your PH level ? Which is apparently NOT a good thing.We discussed nutrition to some extent & learned how to calculate carbs, protein & fat percentages in a meal.How to take equations of exercise & caloric use & time to calculate a formula for weight loss.The only part she isn't teaching is how to convert METs to Kcal..its in the book, guess I ll need find out myself.Yeah lynn I literally kicked own today & believe me when I say I can FEEL it !

[Bonnie]

Nah, its mainly because I told them I ate about 10 lbs of it within 7 weeks

[ldematto]

Oh good! I love oatmeal!

Bonnie -that routine is unbelievable! I'll have to read back to find out what's going on and the rationale of 5 sets and varying weights and reps. Whatever you are doing, it certainly has had great results!

[Bonnie]

Yes it was under the category of " Hypertrophy " wave loading on that page I posted a day back or so.Though I'm going to return to the 10 rep max concept & wave load only 2 alternating muscle groups per workout.

So today I used the treadmill with the appropriate height - & + for speed & its not the treadmill its ME..Bam the minute I started off on first interval, it started again.So I left it down at 6.5 mph for top speed & even at that the urge to jump onto the rails was hard to curb.I had to literally say one second, two second etc in head to drown out the urge to hop off.Seriously annoying.

Treadmill HIIT
20 mins 1 min/2 min 6.5..4.8 - 5 mph
10 minutes SS @ 5 mph.. HR 161

Guy asked me if I run marathons when I got off, clearly he didn't see face & the bordom level registered there

[Boss Man]

High GI Carbs can affect blood PH and also potentially contribute to type II Diabetes, but that's because something like Oatmeal is around 70-75 GI which is at the bottom of the high range.

However you'd need to consume a fair old amount of it and frequently too, as it's about Glycemic Load not GI alone and combining it with other lower GI Carbs, can make the impact less, as long as the Carbs are significant enough from the lower GI one.

Example 1.

40g Oatmeal Carbs at 70GI = 40 * 70 / 100 = 28GL or 28% bloodsugar increase.

Example 2.

40g Carbs. 25g Oatmeal, (70GI), 15g Milk, (30 GI).

25g = 62.5% of 40g. 70GI * 62.5% = 43.75.

15g = 37.5% of 40g. 30GI * 37.5% = 11.25.

43.75 + 11.25 = 55 Combined GI.

55GI * 40g / 100 = 22GL or 22% Bloodsugar increase.

on a GI scale 10-54.99 is low, 55-69.99 is moderate, 70+ is high.

On a scale, 0-14.99 is low, 15-19.99 is moderate 20+ is high.

So example 2 would be better, but still put you just in the high range, but realistically unless you seriously ate 5-6 meals with the potential to cause a 22% bloodsugar increase above normal, every single day, it wouldn't have a massive impact on blood PH or elevation of type II Diabetes risk.

One bowl of Oatmeal yielding such an increase wouldn't be a problem, especially first thing when Bloodsugar is low anyway.

[Bonnie]

OMG thanks boss, wish I could print that formula out for class, printer is on the fritz.That will be a fabulous formula for trying to balance meals.Nutrition is fascinating

I also read when I was looking at own topic protein, that carbohydrate comes from plant photosynthesis & once in OUR bodies undergoes the exact opposite breakdown, to provide us with carbon which is energy ? Hopefully I understood that correctly.I bookmarked that page so I can go back & reread it.

[Bonnie]

Oh on re read it says " chemical energy " with a ratio of carbon, hydrogen & oxygen,, 1 : 2 : 1 ratio.

[Boss Man]

Glucose is C6H12O6, 6 water molecules for every carbon molecule, as Carbohydrate literally means "Hydrated Carbon".

Funnily enough, the process of Glycolysis, that breaks down Glucose and Glycogen into Pyruvate is reversible, with a process caleld Glucogeonesis, which is very similar, but has about 2 or 3 subtle differences, because if it was exactly the same, you'd have a Glucose / Glycogen to Pyruvate cycle, where the end product couldn't be used for other reasons, making it a pretty redundant product and Glycolysis a pretty pointless biological function.

The breakadown of Glucose and Glycogen involves conversion of Glucose to Fructose and other stages including scavenging of Phsophates, mainly from thr Adenosine Tri-Phosphate substance that is stored in Muscle Mitochondria and helps to facilitate Muscle movement.

Some of the Phosphate is eventually tagged onto Pyruvate, which is where the energy comes from, at the end of the process. Incidentally Pyruvate can be bought as a supplement, but the consensus as I've read, is it's not that great.

The Carbon is not an energy source as I am aware, hence Carbon Dioxide, a substance the body expells.

As Humans are Carbon based life forms, then logic dictates, (well to me anyway), that if a person consumes edible Carbon from substances like Carbohydrates, there will potentially be an excess and like most excess things in the body, they get stored, excreted, sweated, urinated orbreathed out, or alternatively vomited, if the body detests them and may have zero tolerance to them, hence the expulsion of Carbon Dioxide, if excess Carbon exists in the body. the two Oxygen molecules being also potentially due to excess, where the body has no use for some of the Oxygen present, so like many things you can consume, expulsion would probably occur before some kind of storage.

The reason why you get things like Selenosis from Selenium, Copper Toxicity and Wilsons Disease from exess Copper, Gout, (from too much Xanthine from Methylxanthine consumption and Nitrogen conversion from Proteins), heavy metal toxicity, Vitaminosis, etc, are probably, (I think), because you consume so much at once, or over a prolonged period of time, your processing and waste systems are working at maximum capacity forcing the leftover unprocessed material, to be store in places like the muscles, Brain, Eyes and organs, which then results in toxicity issues, as such substances in question are normally either removed or processed. In a raw natural state, even when stored in the part(s), of the body they go when processed, you'd have a serious issue, as they aren't meant to be there unprocessed, as then they're unusable.

Think of it like taking the raw ingredients for Diesel, making some unrefined / unprocessed concoction, putting it in a car, then expecting the car to move when you turn the ignition and slip into gear. Without the refinement process first, you wouldn't have something usable by the engine.

I may have said more than I needed to, touchwood I was accurate too, but hopefully you get the gist .