I just stretched after my run.

I did calves, quads, hammys, groin, and IT/Glutes.

My calves stay so tight that I have to stretch them out first before I can even being to stretch my hammys.

[Edited on January 21, 2011 at 5:21 PM. Reason : Also gonna start being more disciplined about using the foam roller. ]

1/21/2011 5:19:58 PM

Quote :

"took my first cold shower as recommended by 4-hour body skin itched for the next 2 hours, some sort of reaction to the extreme temp changes...it sucked, bad, but I can't wait to do it again. The shower itself, while shocking, eventually evened out. Going for 5 minutes next time."

Don't be surprised that everyone is going to hate on this. If the shit was conventional wisdom, it wouldn't be in the book.

Having said that, not the first place I've read about the benefits of cold immersion.

1/21/2011 5:22:40 PM

I don't think anyone was hating on it. I, personally, am just curious as to what the hell it is.

[Edited on January 21, 2011 at 5:24 PM. Reason : never heard of it ]

1/21/2011 5:24:11 PM

I think Quinn was.

Anyway, the benefits are numerous (massive amount of calories burned and influences on HGH and testosterone I believe).

[Edited on January 21, 2011 at 5:25 PM. Reason : asfasf]

1/21/2011 5:25:16 PM

I take a lot of cold showers. Maybe its my SECRET!!!!!!

In the summer the water does not get cold enough.

1/21/2011 6:31:34 PM

I need an extreme ass kicking into shape. I'm slacking majorly and I'm getting more and more discouraged

1/21/2011 6:35:45 PM

quitcherbitchin

go do a run bike brick at 6 am tomorrow just for that!

1/21/2011 11:15:12 PM

A H8r post ending that way throws me off, so just for good measure

1/21/2011 11:17:30 PM

1/21/2011 11:20:49 PM

(Warning: Words. I've been meaning to get going in this thread but haven't so Im catching myself up now. The workouts have been happening though )

For the past year and a half I have been only doing full-body workouts. For this year I've decided to try a bit of a mixed schedule. I started the year (actually, a few days before new year's) very lightly in all aspects. Since Im trying a new training program, I figured I should ease in to the process. Plus the weather has worked out in my favor, being shitty enough that I've had no motivation to really get cranking.

Anyways, so far for the year Ive been maintaining an on-day, off-day schedule with the following basic layout:

1-Back/Bi
2-off
3-Chest/tri
4-off
5-Legs/shoulder
6-off
7-Start over

Today will be the last day of this layout (but, going for a ride instead of legs today.) I planned this phase to end today, as I have to travel the first part of next week and having Sun-Tues off will be a short recovery period before starting back next week hardcore. *While I have been working out for a little less than a month, I definitely have not been pushing or making any gains in the gym. I have dropped a pound or two, but have primarily been focused on reviewing and making slight changes to form and generally loosening up.

Next phase:
Mixed split-group workouts with full-body workouts. Im planning on this phase lasting approximately eight weeks. This will give roughly four weeks of both types of workouts. Layout:
1-back/bi
2-off
3-chest/tri
4-off
5-legs/shoulder
6-off
7-full-body
8-off
9-full
10-off
11-full
12-off
13-off
14-start over, (back/bi)

Current stats:
5'11
174 lbs
13% bf (averaged over past week)

Physical goals:
160 lbs
8% bf

I am a bit hesitant to make more specific sport/performance goals, but they are coming. The past year was definitely a shock to my system as far as the extreme difference in activities from the previous four or five years. Before moving to Chattanooga, I was in the best shape of my life. A move across the country, new job, new city, blah blah blah, has all made for a rather disappointing decline to the present state.

1/22/2011 10:38:22 AM

^Depending on your training history, goals, and movement & intensity selection; that probably is not an optimal training program, not even close.

[Edited on January 22, 2011 at 8:27 PM. Reason : .]

1/22/2011 8:26:10 PM

Here's my current routine

Monday
Back Squat - 5x3
Clean & Jerk - heavy single
MetCon (preferably something with push press in it)

Tuesday AM
Power Snatch - 3x2
Power Clean & Jerk - 3x2
Accessory oly work (snatch balance, rack jerk, etc)

Tuesday PM
Weighted Chin-Ups - 5x3
MetCon (<15min)
Skill Work

Wednesday
Deadlift - 3x3
Press - 5x5
MetCon (preferably something w/pull-ups or muscle-ups)

Thursday
Rest and/or active recovery (skill work and foam rolling/mobility)

Friday
Front Squat - 5x3
Snatch - heavy singles
MetCon (preferably something with bench/ring dips/hspu, or another press exercise)

Saturday
2 position snatch - 4 sets
2 position C&J - 4 sets
Push Jerk + Split Jerk - 4 sets
MetCon

Sunday
Rest or recovery (foam rolling/mobility)

1/22/2011 9:16:45 PM

Snatch and jerking on the same day?

You dog, you.

1/22/2011 11:42:43 PM

Packman- Are you preparing to compete in O-lifting?

[Edited on January 23, 2011 at 8:06 AM. Reason : .]

1/23/2011 8:06:20 AM

There's a competition at the end of February that I'm thinking about doing AND I'm doing the USAW Lv 1 Performance Coach Certification in the beginning of February. The O Lifts are def. my weakest, so I'm trying to put a little focus on them, while still hitting the main stuff + CrossFit WODs

1/23/2011 9:10:32 AM

down 8 pounds

went in a notch on the belt and my pants are starting to get loose

I'm starting to get frustrated with the diet but it is working

1/23/2011 11:58:09 PM

hang in there!

eat right and it will pay off!



I ran 5 miles in under 42 minutes tonight! personal best for me

1/24/2011 12:47:47 AM

Back and arms yesterday with 15 minutes of cardio. 10 minutes on the bike this morning plus core work with a medicine ball.

I've never enjoyed morning workouts before this but I'm actually starting to enjoy the little bit of cardio I am forcing myself into as soon as I wake up. I've always been an afternoon/night workout guy before but as my life gets busier and I have less time free after work it just made sense to force myself into it.

1/24/2011 7:55:32 AM

diet is the hardest part, but I'm trying.

I have went down a notch in my belt

1/24/2011 8:03:43 AM

grats man

1/24/2011 8:49:28 AM

Quote :

"Depending on your training history, goals, and movement & intensity selection; that probably is not an optimal training program, not even close."

How so? The basic template I gave is just what's happening in the gym.

1/24/2011 9:00:39 AM

Positive: I did my long run of 13.1 miles on Saturday in 1:43:44! There were some decent hills and I wasn't really pushing too hard so dropping 14 minutes from my time in ~2 months should be cake

Negative: I slept in on Sunday and didn't lift and now I don't think I'll have time until Wednesday

1/24/2011 2:10:18 PM

Between not having a car while it was being fixed and then being sick, I haven't lifted with near the frequency I want/need to. I have been keeping up with the cardio but I need to take in to high gear (starting today) with the lifting.

Hopefully today marks the day back to some semblance of a routine for me (not just a routine in the exercise aspect of my life)..

1/24/2011 2:19:10 PM

ok, so today is the beginning of Week 5 of P90X. I totally wasn't motivated to work out this evening but since I had committed myself to it I felt if I didn't I would be cheating myself.


looking forward to my 4x400m's + am workout in the am.

1/24/2011 8:24:21 PM

Quote :

" How so? The basic template I gave is just what's happening in the gym."

Personally, I'm not a big fan of single movement splits... In other words, you have your pulls on one day (back and Bi) and your presses (chest and tri's) a couple days later, which, IMO is inefficient. It's been found you can get more work done if you work your muscles reciprocally... like push/pull on the same day.

Other than your full body days, you are working 1 movement, 1 day a week. When you can hit a muscle group 2-3x a week effectively.

With all that said, if it's working for you, and you like it, keep it up. That's all that matters.

What I've found most effective in my own experience...

-3x a week full body work outs with a undulation in intensity/volume. E.G. Monday - Moderate Intesity/High Volume. Wednesday - Low Intensity/low volume. Friday - High intensity/Moderate Volume.

- 4x a week movement plane split... Monday - Vertical Pressing/Pulling. Tuesday - Hip dominant lower body and posterior chain. Thursday Horizontal press/pulling. Friday Quad dominant lower body and posterior chain.

1/24/2011 9:46:07 PM

Very successful day back on the wagon. Ate well, lifted hard, got to run three pickup games and actually wore myself out.

I actually lost a bit of weight while I was sick and I can notice it. Need to get that back on...

*** I'm still having my calf issues running on any incline. I've gotten new running shoes, I've tried to change my form, shorten/lengthen my strides, stretch every possible way and I still feel like I'm about to burst whenever I run uphill... flat is fine, but uphill is not...

[Edited on January 24, 2011 at 9:57 PM. Reason : frustrating]

1/24/2011 9:55:43 PM

Went to the gym for the first time in about 2 months last Thursday. I suffered a high ankle sprain playing basketball back in November and had been on crutches and then in a walking boot for the better part of 2 months. I'm very sore, but it feels good to be back in the gym. I still can't run on my ankle...but I'm trying to bike and do other things like that to make up for not running.

1/24/2011 10:26:06 PM

morning work is done. Feelin beatup but in a good way.

since I know that my eating habits are the greatest, I've decided to get on a meal plan and stick with it, so last night I bought all the necessary groceries and made today's meals. One of the snacks has cottage cheese in it, damn that shit looks gross.

breakfast this morning, one cup of plain oatmeal w/ 2Tbps crushed walnuts & honey, .5 cup blueberries and protein shake. I gotta admit, it was pretty tasty.

1/25/2011 6:44:37 AM

Quote :

"One of the snacks has cottage cheese in it, damn that shit looks gross. "

blending up the cottage cheese helps with the appearance. use a hand blender (immersion blender) or mash it up with a spoon.

1/25/2011 8:22:52 AM

currently down 9 lbs since 1-1-2011

1/25/2011 9:51:59 AM

^ w2g b00! What's ur secret?

1/25/2011 9:56:53 AM

hahahah, thanks b00

i recalculated my lifestyle on livestrong.com/myplate to sedentary, since i have a desk job and am currently keeping my caloric intake at a 1000 cal deficit daily

some of my workouts put me at almost a 1500 cal deficit, but i eat enough protein that i'm just not hungry

1/25/2011 10:22:35 AM

isnt that way too much of a deficit?

1/25/2011 10:31:48 AM

1000 calorie deficit works out to about 2 lbs a week, which is fine

and on workout days, you eat more anyway

the workout calories are subtracted from your total intake for the day

1/25/2011 10:51:03 AM

Quote :

"blending up the cottage cheese helps with the appearance. use a hand blender (immersion blender) or mash it up with a spoon"

I will look into this, because that shit looked nasty this morning, and didn't taste all that great but I ate it anyway.

Had my healthy lunch and got my snack ready (dried cranberries + almonds).

Looking forward to today's pm workout, I just checked, and today's PM workout is Plyometrics.

1/25/2011 1:25:10 PM

i think once you get over the lumpiness (hence why mashing it helps) then it's not so bad. you can always throw in some fruit in there with it to help with the taste.

1/25/2011 1:30:37 PM

^ yeah its the lumpiness, it looks....well weird.

1/25/2011 1:31:29 PM

so i plugged in my height/weight/age into Livestrong/My Plate to see what it's saying I should be consuming (calories wise) and it says for me to want to lose 2 pounds a week I need to eat just under 900 calories a day. I know this doesn't factor in working out (which would give me anywhere from another 300-500 calories) but does that seem low to anyone else?

1/25/2011 2:20:00 PM

It must not have a limit on the recommended bottom caloric intake. That's generally recognized as 1,200 for women. The problem with that is if you are reasonably small you can't achieve that large of a deficit. In that case it would not be good for you to try to lose 2 pounds per week. I think you are supposed to aim for no more than 1 percent of your weight in pounds lost per week. So if you weigh 140, 1.4 pounds per week.

I find that I lose better on a smaller deficit anyway. If I cut below 1,300 or so I lose more slowly than 1,450ish.

On that note, I decided to go back into proactive weight loss mode this week. I have been semi-intentionally maintaining for a while, eating a deficit until the random cookie or beer got thrown in to bring it up to even. It's just hard to care too much when it's only a few pounds I want to lose. Guess that's why everyone says the last 5 are the hardest.

[Edited on January 25, 2011 at 2:36 PM. Reason : .]

1/25/2011 2:30:13 PM

http://www.washingtonpost.com/wp-dyn/content/article/2010/11/09/AR2010110903278.html

1/25/2011 2:44:38 PM

Quote :

"It must not have a limit on the recommended bottom caloric intake. That's generally recognized as 1,200 for women. The problem with that is if you are reasonably small you can't achieve that large of a deficit. In that case it would not be good for you to try to lose 2 pounds per week. I think you are supposed to aim for no more than 1 percent of your weight in pounds lost per week. So if you weigh 140, 1.4 pounds per week."

makes sense. thanks! i'm at 144 right now so yeah about 1.4-1.5 should be my weekly goal. i was mostly playing around with it to see what it actually said and then i threw in all my food from today to figure where i stood.

1/25/2011 2:51:59 PM

noob question- Why can I do so much more weight on the incline bench machine than on the vertical bench machine?

1/25/2011 3:44:35 PM

Getting by on 900 calories a day is a really bad idea. Livestrong fails in some of the caloric recommendations.

1/25/2011 3:57:21 PM

What do the experts say about combining lifting and cardio on the same day and which should go first and which should go second? I lift 1-2 times per week but like to feel like I've burned some calories and at least run a mile around the track on those days.

1/25/2011 4:01:36 PM

If its a mile, it doesn't matter. If its 3-4 or more, I always go after lifting, otherwise I can't lift as much.

1/25/2011 4:08:36 PM

^^^i hope nobody is living off of 900 cals/day thats terrible



you can run before and after workouts. I usually do a light 1mi jog before and after my workouts. works pretty well for me

1/25/2011 4:17:12 PM

when i lost all my weight last summer i was living off of 1000 calories a day

1/25/2011 4:21:51 PM

i almost never dip below 1800/day and im usually in the 2200/day range

1/25/2011 4:55:44 PM

yea, i'm really not sure it was the healthiest thing in the world.

1/25/2011 4:58:19 PM

I don't know how you lived off 1000 calories with how active you are. Was it on purpose that you were only eating that much (like were you watching everything you ate) or was it just more by chance that you were eating that much?

1/25/2011 7:31:04 PM