A Journey: Dead Solid, Perfect - *Bunny* Log

[badgergrl]

Sure I get dizzy sometimes, esp after squatting. But I feel those are issues more concerned with improper breathing which I'm working on.

I would never recommend to the 'average' person to train on empty. After reading some excellent studies on cardio (courtesy of lifter) I am even iffy on suggesting doing THAT on empty. I would just never train abs on a full stomach b/c tried it, & wanna SOOOOooo... even liquid I can hear swishing around & it bothers me.

I do what I do for two reasons (1) I am by no means average and (2) I won't know what does & does not work for me if I don't try it.

I would like to read the cardio studies if you have a link.
I know what you mean about the swishing around. I can't take that either.

 

[*Bunny*]

Awww thanks for all the everyone!!!

Just spent all day with a client (fam owned biz)... I'm "like the 2nd daughter"... awwww so flattered

Badge lemme do some looking

TSO

Vel

Al & Maff :HUG ICON:!!!!

CK

 

[ck2006]

 

[*Bunny*]

I would like to read the cardio studies if you have a link.
I know what you mean about the swishing around. I can't take that either.

Here's one honey...

http://www.elitefitness.com/forum/showthread.php?t=471337

 

[Maffiosa]

I need Queen bunny to advise me on my log when yous can 8)

 

[*Bunny*]

bumping this to review some things

Some things I can make a decision on in a second.

Other things take some time, esp. when it comes to my training or lack of it recently.

working out. I got caught up in the design of a split I completely forgot that you need to start somewhere and NOT overwhelm yourself with the infinite, literally infinite # of options out there. In my journal I have countless ideas, with correlating diets to match each split … 2 day, 3 day 4 day one BP a day splits, double 2 a days, push pull etc…& somewhere online or in a book, I am SURE it has been used before, ALL of my variations… SO I have decided just to start with this for a few weeks and then do a push/pull variation so I hit all muscle groups twice a week (subject to change daily LOL). Feel free to use anything I suggest, of course, with user discretion.

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Day 1 (LC) – Legs, Abs, Calves
Day 2 (LC) – Chest, Tris
Day 3 (HC) – OFF (Abs, Calves option and/or YOGA)
Day 4 (MC) – Back, Bis, Forearms (Wrist optional)
Day 5 (LC) – Shoulders, Traps
Day 6 (LC) – OFF (Abs, Calves option and/or YOGA)
Day 7 (HC) – OFF (or YOGA)

Diet Info:

* LC = Low(er) Carb
* MC = Moderate Carb
* HC = High Carb

• I (usually) train early morning so I will have a Pre/During workout shake consistently, consisting of Whey (ISO AGB & Gatorade), during every AM weight lifting workout.

• Depending how I am feeling, I will throw in an apple every so often, even on low carb days, which will also include unlimited green veggies.

• The 1st high carb day should fall during the week before Day 4, so I will eat Oatmeal, sweet potatoes, brown rice, etc. I may continue smaller portions on the moderate carb day, which I’ve included to give me some energy for the workout falling on Day 5 (Back & Shoulder are my FAVORITE muscles groups to train).

• The 2nd high carb day will most likely be a cheat day/meal/etc. I hope to NOT go overboard with food, but this is the day to satisfy any cravings I have been having during the week, time to go out to dinner with my P’s, friends, etc. My attempt to have a social life I suppose. This day will precede my Day 1 Leg workout.

• When I say LOW CARB, don’t think the typical ‘low’ day for a carb cycle you’ve seen grace the board. I will still have a possible small sweet potato, small serving of Oatmeal, apple etc early in the day. I count everything I eat in fit day, so my veggie carbs will be in my totals for the day. If I take them out, my carbs for a ‘low day’ including the oats or sweet tato may range from 50-70 grams. I will adjust as needed or if I am crashing.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Training elaboration:

* I know that for me, I need to isolate abs & calves 3-4 times a week. I may have to work up to this since I have trained once (with weights) in the last 4 weeks & already use these muscles groups when doing cardio (calves), train (core stability), etc.

* I also like to throw in some forearm work & wrist curls, seems to help with my wrist/grip strength

* Day 1 & 2 as well as 4 & 5 are easily interchangeable for me … I set this up so Legs fall on the AM after a carb up so I’m going to keep Legs as Day 1. Shoulders & Back are my strongpoint so I’ll have to play those by ear. I may flip flop the every other week.

* Cardio I am leaving to do daily if I want to. 2-4 days will be some type of Sprint, Hill, Stairs, Plyo work (you know how I roll). 2-3 days will be moderate/stead state, easy machine based stuff, even just a walk and hopefully I can get some private yoga instruction . I like to do 10-20 minutes post workout if I have time. I also find it beneficial to start the day off with SOMETHING; it sets the tone for my day while making me more productive (given I can get outta bed lol )

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

The following are some of the exercises I find that work best for me. I do not expect to do all of these EVERY workout, simply pick & choose, alternate as I need to & add some new ones or ones I forgot along the way. I usually will do 1-2 warmup sets with light weight from 6-15 reps depending if I did some type of warm up cardio, then focus on a weight progression and decrease the reps. If my heaviest weight is easy @ 6-8 reps, make a note & the following week, bump up weights accordingly.

Legs
• Squats – 4 sets ( 10, 10 , 8, 6 or 10, 8, 8, 6 )
• Leg Press – 3 sets ( 10, 8, 6 )
• Stiff Legged Dead Lifts – 3 sets ( 10, 8, 6 )
• Leg Curls (Seat or Standing) – 2 sets ( 8, 6 or 8, 8 )
• Standing Calf Raises – 5 sets

**May replace one or more of the above exercises with: **
• Walking DB/BB Lunges
• Reverse BB Lunges
• Glute Kickbacks
• Weighted Step Ups
• Calf Presses



Chest & Tris
• Flat Bench BB Press – 4 sets ( 10, 10 , 8, 6 or 10, 8, 8, 6 )
• Incline DB Press – 3 sets ( 10, 8, 6 )
• DB Flyes – 2 sets ( 8, 6 or 8, 8 )
• Dips – 3 sets ( 10, 8, 6 )
• Cable Press downs – 2 sets ( 10, 8 )

**May replace one or more of the above exercises with: **
• Skulls
• DB Triceps Extension (Single Arm [SA] as well)
• Single Arm Reverse Grip Cable Pulldowns



Back & Bis
• Pullups, Assisted Wide Grip Pull Ups, Wide Grip Pull down – 4 sets ( 10, 10 , 8, 6 or 10, 8, 8, 6 )
• Bent Over Barbell Row – 3 sets ( 10, 8, 6 )
• Seated Cable Row – 3 sets ( 10, 8, 6 )
• Barbell Curls – 3 sets ( 10, 8, 6 )
• Seated DB Curls (incline option) – 2 sets ( 10, 8 )
• Weighted Hypers – 3-4 sets (10-12 reps)

**May replace one or more of the above exercises with: **
• Hammer Curls
• Wrist Curls
• Reverse Grips BB Curl



Shoulders, Traps
• Seated Barbell Press – 4 sets ( 10, 10 , 8, 6 or 10, 8, 8, 6 )
• DB Lateral Raises – 3 sets ( 10, 10, 10 or 10, 10, 8 )
• DB or BB Shrugs – 3-4 sets
• DB Front Raises – 3 sets ( 10, 10, 10 or 10, 10, 8 )
• Rear Delt DB or Cables – 3 sets ( 10, 10, 8 or 10, 8, 8 )



Abs – One or more of the following, Possible Giant sets
• (Weighed) Decline Crunches + Pulse Crunches & eccentric holds
• Hanging Leg Raises
• Vacuums
• Stability Ball Crunches
• Scissor Kicks + Bicycles w/ Upper Body Motion (f/ Shadow Project)

 

[Sassy69]

Well that should keep you off the streets for a while





I'm burning time on EF waiting for AM protein to digest before AM cardio..... I don't think I will recommend GNC Whey Protein to anyone ever....

 

[HiDnGoD]

bumping this to review some things

Wow.

 

[SgtSlaughter]

Happy Monday..... that's an oxymoronic phrase I think lol

 

[Gymgurl]

Great info Bunny....you have the most detailed journal that I love to read.....Happy Monday....