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

[Bonnie]

: p ~~~

[Bonnie]

Ahhh duly noted.I would of thought eating oats 5 x a day it would not of been such a shock, guess these other grains have more fiber.Was only a couple days they are almost back to normal now.

[Bonnie]

cous cous is gross..chucked it out, onto the brown with wild rice at dinner.

[Bonnie]

Yeah I don't have a steamer, mine was a ball of ummm sticky stuff Not so sure I'm keen on the taste.

[Bonnie]

Haha I'm not even saying what I did to it Thanks for the link

[Boss Man]

If you get issues with Vit C, try buffered, or the best way is to start with 1-2 x 500mg's a day, then work up to 1-2 x 1g a day and if you get any slight tolerance issues along the way, use buffered.

[Bonnie]

No, I meant as to how I cooked it

[fitoverforty]

don't give up on the cous cous just yet Bonnie. It really is good when cooked in a pot on the stove. It does have a different texture, but it quickly becomes addicting. A little goes a long way.

[Bonnie]

Gosh been doing a lot of reading on drop sets, pyramid etc AND the different time lines reps, sets etc for meso & microcycles.Think I ' ll set myself up with a longer cycle.Eventually I might find myself doing a split routine maybe ? I also read last night that they recommend using these methods ONCE per week per muscle group, which is what I did with the waveloading.So excited to start something NEW !

Todays workout

Treadmill warm up @ 4.6 mph
5 minutes @ 5.5 mph
15 minutes @ 5 mph

shins were NOT liking all that running, though since its supposed to be an easy week, was the least I could do without feeling like I hadn't really done anything, interval training ROCKs !! I miss it already aerobic capacity is not that great due to the fact I train anaerobically, was dripping wet by the time I finished.Oddly enough I find it easier to run, on legs already beat up by intervals ?

Lynn I ll try cous cous again.Today I bought some more yummy bulgur wheat & some hulled buckwheat groats.Last night I made the more expensive wild & brown rice...ohhh was so good fluffy.I actually bought a yam yesterday as an alternative soon

[Bonnie]

Well, that was the most BORING workout ever, seriously had issues staying awake & feel no energy afterwards. in fact I feel the need to consistently fight the terror that I'm losing all gains.I will persist, it is only 2 more workouts.. THEN starting with endurance, hypertrophy, strength & power.I was practicing clean & jerks this morning with a small barbell, freaking fun, best word to describe those.I watched several video's last night on them, I tried them before but didn't realize it calls for actual jumping to get that bar from point a to b. mesocycle will be 15 weeks incorporating all the different phases.I will also be using different techniques ( pyramid, drops, wave loading, supersets ) & changing exercises/order per microcycle.I won't be taking another recovery period until the last week or two.With Christmas coming & knowing I'm going to indulge I want to skip the endurance phase & jump into hypertrophy BUT that I think is a mental issue worrying about gaining fat, not sure if that ever goes away ? I'm going to keep a journal of all of this, sets, reps methods in a book also, so when I start training people I will have notes of the experience to reflect on, when trying to help them achieve their goals.So a base amount of calories is okay at 2000 for exercise ? Which I've just recently achieved, well 1900 + with a grain in the evening, which I'm not sure is entirely safe for fat purposes.Is it okay to eat grain in the evening with vegteable & protein ?

Todays Workout

Chin ups
1 x 10/7
with
BB Lunges
2 x 8 x 80

Flys on ball
2 x 8 x 12.5

Arnold press on bosu
2 x 8 x 12.5

Seated row
2 x 8 x 40

Hamstring curl on machine
2 x 8 x 35

Planks
2 x 1 minute

Side plank
2 x 1 minute

Ab curls
2 x 12

The one thing I refuse to do & I doubt ever even recommend for a client is to reverse from pull ups or chin ups to the lat pull down.So I WILL need to find a way to adapt those.Endurance wise there is no chance of doing that many without using assist, so we will see, that way I could utilize semi supinated grip also for that phase, work different fibers of the lats.Need to learn more plyometrics before I get to that phase also, youtube here I come ! Have a good day everyone

[Boss Man]

Grain in the evening is okay, as long as it's not too much. Coupled with a Vegetable it might become too Glycemic, but Carbs have reported effects on things like Seratonin, so they are good for helping a lot of people sleep, though some don't find it a good thing.

Calorie consumption could also be a consideration, but you need to remember that caloric burn still happens when you're asleep, as the brain is still operating obviously, hence why some peole like Protein shakes before bed, espeically slow diesting Casein, as the body is then hypothetically less able to scavenge as much muscle, like it would when there is no more undigested nutrition to source for fuel and sustenance of your biological functions.

Though Grains shouldn't have any specific effects to knowledge on sleep or Fat loss. Fibre is reckoned to have some sort of blunting effect on Testosterone or GH, Can't remember which, but I think it's Test, but the Iron is good for Erythrocytre red blood cell formation and the Copper helps to utilise and store Iron and the Beta-glucan can help lower Cholesterol, so Grains shouldn't be seen as the enemy per se, but if you're concerned, limit them, especially if you're worried about over Carbing

[Bonnie]

Well I have been eating whole grains, such as oatmeal 2 x in the am before & after a workout, flax bread at lunch, then things such as bulgur, brown/wild rice with meal 4,5 & 6, though I may cut out the evening meal.I usually finish dinner by 6 or 7 & am in bed by 10.I used to have a shake at night, maybe should go back to that habit, stop eating after 7, though that will cut calories way down.

Thanks for the reply

[Bonnie]

As of tomorrow morning I'm starting new cycle in hypertrophy.Endurance can wait till after Christmas sometime.IF I was just starting out with an unconditioned body, I'd start with endurance to build connective tissue & aerobic training of the respiratory system.I will only try it to see how it feels, later.

Uhh no I'm not finishing out this recovery week, I can't stand myself. Whether it be PMS, fear Christmas coming, or depression due to winter, mood will affect whole family at Christmas, not just ME.So for their sake & sanity 5 days is enough.Have a good day everyone

[Boss Man]

Drops sets. Been there done that. Found them neither here nor there. I don't hate them, I just don't really see the point that much and they make you take longer as well.

[Bonnie]

Hypertrophy/Pyramid

Narrow Semi supinated pullups

1 x 12 x 50 ( thought it was 40, first time using assist )
1 x 12 x 25 ( think this will be limit for sets of 12... 85 lbs of own weight ) rest time 2

Squats
1 x 12 x 80/ x 10 x 90/ x 8 x 110/ x 6 x 120 rest times 2/2/2/3

Dead lifts
2 x 12 x 85 rest time 2 min

Bench Press
1 x 12 x 55/ x 10 x 65/ x 8 x 70/ x 6 x 75 rest times 2/2/2/3

One arm row
2 x 12 x 30 rest time 2

Shoulders on flat surface of Bosu ( overturned )
2 x 12 x 17.5 rest time 2

60 minute mark

Lateral raises on FS of bosu
2 x 12 x 8 rest time 2

Back ext w med ball
2 x 12 x 5/6 lb rest time 2

Russian twist on ball w med ball
2 x 12 x 9/10 lb rest time 2

Supine bridge w leg raises
2 x 12

Superman on all 4's
2 x 12 x 5 second hold

I put the time at the end of the shoulders, because I'm trying to establish a method of doing a full body within 45 minutes or 60 at the most.Apparently according to science 1 - 2 sets of any exercise is deemed " sufficient to cause an effect " anything beyond that is a waste of time & muscle energy.Clearly with things like putting in pyramid lifts, 45 minutes would be impossible.