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Downloade Stage Fright By Meg Cabot Pdf Ebook
5 years ago
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Tuesday, August 4, 2009
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Tracking my progress via Excel on several key exercises since I began the routine with the trainer. More progress with lower body than upper, but clearly strength differences in each.
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Tuesday, July 21, 2009
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It's been a while since I've posted. I started logging my food intake two weeks ago on another site, so I've been making note of my workouts there, as well as my achievements. I'll try to head back and post all those logs and updates later on. So this might not make any sense in the end.
Delayed Onset Muscle Soreness (DOMS)
Today I wanted to talk about DOMS, or lack or DOMS, in my case. I was at the gym last Friday, heading over to do some squats when one of the trainers says "Weren't you just doing squats yesterday or the day before?" I reply that, yes, I had done them on Wednesday. I do a full-body routine three times per week as set up by one of the other trainers. He said that I should be hitting the lower body maybe only twice per week max. That if I lift on Monday, then I should be so fatigued and sore that I don't even want to lift until Friday. That got a confused look from me. "I never get muscle soreness."
The conversation continued as we discussed what I was doing with the full body rather than a split. That its a different approach and workout, so maybe what I was doing was fine. But the bit about never getting DOMS really does worry me. I mean, I will shake and fatigue and feel like I can't lift a pencil after a workout, but the next couple of days its like nothing ever happened. The last time I experienced muscle soreness was the first time the PT gave me the current routine. I'd never lifted that heavy or in that manner before, so it was a one-time shock to the system. After that, however, even though I started lifting even heavier on the second go around, I stopped getting post-workout response from my muscles.
After the first couple of weeks, I started to change things up, since its important that your muscles don't become too accustomed to an exercise or routine. I started throwing in ab-work and extra higher-rep/body weight leg and core work during my rest periods. I had been used to super-setting everything, so I wanted to get my heart-rate back up during these workouts. I was gaining weight, and the tummy kind, not the muscle kind. My body was used to a faster pace.
Even with the added activity between sets, I still got little response from my body although I certainly feel better, more tired, more invigorated, during my workouts. The order of my exercises shifts around regularly due to busy equipment. And even upper body first vs lower body first swaps for the same reason some times, with a little crossover in between as a transition.
I've added other classes back in like bootcamp and pilates. Sometimes I'll hit muscle conditioning even (which I now blow out of the water after my heavy lifting). I know that I'm not overtraining anymore either, since its all pretty well spread out with muscle recovery time in between.
I guess I'm just at a loss. I need something entirely new perhaps? I'm going to e-mail the PT to see if we can change things up or what his opinion on the matter is. I haven't escalated my running at all, if anything cut down, so I have to start integrating that back into my workouts. I thought that I'd do that with this second session, but it will likely wait until the third. Or rather, a marathon-training-based strength workout during marathon season will have to wait until September. Right now I want to know why my body isn't responding to the effort I put in, or if perhaps, I'm not putting in nearly enough.
For example, I was squatting at 70 for the past month, and then I realized one day that I could do so much more and still complete my sets with food form. So last week I started squatting with 95lb. And honestly, I could probably push it to 105lb. My leg presses were at 135lb and I realized last night when I was bumping up to 170lb on that I was selling myself short. I could easily press 180lb if not more. I do walking lunges with 50 (2, 25-lb dumbbells), but could even go up on that, although my my upper body is the trouble there rather than my legs.
Which brings us to upperbody where I haven't see the kind of gains I've seen or even myself credit for with my legs. My curl-to-press I still alternate between a pair of 17.5 and 20lb dumbbells. I'm stuck at 70lb on my un-spotted chest press. My dips/triceps are the only really powerhouse I have these days. My lat pull-downs have me at (12.5 x 7 = 87.5), which is meager gains and doesn't seem to bode well for my pull-ups. Even if I'm gaining weight, that shouldn't impact the lat pull-downs the way it might my pull-ups. Overall, I suppose I'm frustrated. I know that its only been maybe 5 weeks on this routine, but I feel that I should either be seeing more response and adapation from my body or at least remain sore as I tear the muscle fibers and build them bigger and stronger.
Delayed Onset Muscle Soreness (DOMS)
Today I wanted to talk about DOMS, or lack or DOMS, in my case. I was at the gym last Friday, heading over to do some squats when one of the trainers says "Weren't you just doing squats yesterday or the day before?" I reply that, yes, I had done them on Wednesday. I do a full-body routine three times per week as set up by one of the other trainers. He said that I should be hitting the lower body maybe only twice per week max. That if I lift on Monday, then I should be so fatigued and sore that I don't even want to lift until Friday. That got a confused look from me. "I never get muscle soreness."
The conversation continued as we discussed what I was doing with the full body rather than a split. That its a different approach and workout, so maybe what I was doing was fine. But the bit about never getting DOMS really does worry me. I mean, I will shake and fatigue and feel like I can't lift a pencil after a workout, but the next couple of days its like nothing ever happened. The last time I experienced muscle soreness was the first time the PT gave me the current routine. I'd never lifted that heavy or in that manner before, so it was a one-time shock to the system. After that, however, even though I started lifting even heavier on the second go around, I stopped getting post-workout response from my muscles.
After the first couple of weeks, I started to change things up, since its important that your muscles don't become too accustomed to an exercise or routine. I started throwing in ab-work and extra higher-rep/body weight leg and core work during my rest periods. I had been used to super-setting everything, so I wanted to get my heart-rate back up during these workouts. I was gaining weight, and the tummy kind, not the muscle kind. My body was used to a faster pace.
Even with the added activity between sets, I still got little response from my body although I certainly feel better, more tired, more invigorated, during my workouts. The order of my exercises shifts around regularly due to busy equipment. And even upper body first vs lower body first swaps for the same reason some times, with a little crossover in between as a transition.
I've added other classes back in like bootcamp and pilates. Sometimes I'll hit muscle conditioning even (which I now blow out of the water after my heavy lifting). I know that I'm not overtraining anymore either, since its all pretty well spread out with muscle recovery time in between.
I guess I'm just at a loss. I need something entirely new perhaps? I'm going to e-mail the PT to see if we can change things up or what his opinion on the matter is. I haven't escalated my running at all, if anything cut down, so I have to start integrating that back into my workouts. I thought that I'd do that with this second session, but it will likely wait until the third. Or rather, a marathon-training-based strength workout during marathon season will have to wait until September. Right now I want to know why my body isn't responding to the effort I put in, or if perhaps, I'm not putting in nearly enough.
For example, I was squatting at 70 for the past month, and then I realized one day that I could do so much more and still complete my sets with food form. So last week I started squatting with 95lb. And honestly, I could probably push it to 105lb. My leg presses were at 135lb and I realized last night when I was bumping up to 170lb on that I was selling myself short. I could easily press 180lb if not more. I do walking lunges with 50 (2, 25-lb dumbbells), but could even go up on that, although my my upper body is the trouble there rather than my legs.
Which brings us to upperbody where I haven't see the kind of gains I've seen or even myself credit for with my legs. My curl-to-press I still alternate between a pair of 17.5 and 20lb dumbbells. I'm stuck at 70lb on my un-spotted chest press. My dips/triceps are the only really powerhouse I have these days. My lat pull-downs have me at (12.5 x 7 = 87.5), which is meager gains and doesn't seem to bode well for my pull-ups. Even if I'm gaining weight, that shouldn't impact the lat pull-downs the way it might my pull-ups. Overall, I suppose I'm frustrated. I know that its only been maybe 5 weeks on this routine, but I feel that I should either be seeing more response and adapation from my body or at least remain sore as I tear the muscle fibers and build them bigger and stronger.
Workout Review (June 8th-17th)
Wednesday, June 17, 2009 workout review, workouts
Monday, June 8th:
Evening:
12 min Upright Bike Power-Burst Warm-up
60 min, Personal Training Sesssion (Strength Routine Intro)
5 mile run, 47 min
Tuesday, June 9th:
Evening:
Swimming: 22 (50 yard) laps
Wednesday, June 10th:
Evening:
12 min Upright Bike Power-Burst Warm-up
Heavy Weight Full Body Strength Routine
Thursday, June 11th:
Evening:
3 mile slow run, 27 min
Friday, June 12th:
Evening:
60 min Pilates Class
Heavy Weight Full Body Strength Routine
Saturday, June 13th:
6.5 mile run (Bikeway)
Sunday , June 14th
Off Day
Monday, June 15th
Evening:
Heavy Weight Full Body Strength Routine
Stretching
Tuesday June 16th
Morning:
3 mile, 24 min run
Evening:
5 mile, 45 min run (Mystic River/Winter Hill)
Wednesday, June 17th
Morning:
1-10 push-up, crunch, squat pyramid
twisting lunges
15 min Abs class (with ball)
60 min Pilates class
*
Evening:
Heavy Weight Full Body Strength Routine
Evening:
12 min Upright Bike Power-Burst Warm-up
60 min, Personal Training Sesssion (Strength Routine Intro)
5 mile run, 47 min
Tuesday, June 9th:
Evening:
Swimming: 22 (50 yard) laps
Wednesday, June 10th:
Evening:
12 min Upright Bike Power-Burst Warm-up
Heavy Weight Full Body Strength Routine
Thursday, June 11th:
Evening:
3 mile slow run, 27 min
Friday, June 12th:
Evening:
60 min Pilates Class
Heavy Weight Full Body Strength Routine
Saturday, June 13th:
6.5 mile run (Bikeway)
Sunday , June 14th
Off Day
Monday, June 15th
Evening:
Heavy Weight Full Body Strength Routine
Stretching
Tuesday June 16th
Morning:
3 mile, 24 min run
Evening:
5 mile, 45 min run (Mystic River/Winter Hill)
Wednesday, June 17th
Morning:
1-10 push-up, crunch, squat pyramid
twisting lunges
15 min Abs class (with ball)
60 min Pilates class
*
Evening:
Heavy Weight Full Body Strength Routine
Getting back on the train
Monday, June 8, 2009
Thursday:
I got back to the gym finally. I spoke with Chris, the trainer, to set up our first meeting on Thursday before I worked out. He seemed kinda, eh. He's just very negative about my running. I told him that the marathon wasn't going to be enough and that I was planning on keep up a strong race schedule in the fall. This adjustment my original plans. So he confirmed that I wanted to build up as much strength as possible in the next month or two, then just maintain during the race season rather than build more.
I told him that I wanted to go a body-weight pull-up, and he said it was doable. I wasn't sure how long, so I asked and he said that it would be the 6 months or whatever that I suggested. We're not using the assisted pull-up machine, but instead we'll use resistance bands hung from the bar. He says that its far better. I trust that. We'll also focus a lot on back in order to achieve that end. He pointed out that pull-ups do nothing for my running. I said I knew that, but I wanted to be able to do them, regardless. I guess as a former sports trainer, he sees training as the means to improve a specific sport - like why train other stuff to a higher degree if it doesn't assist my running? I tried to explain to him that I'm not trying to be a great runner, or even a solo runner, that I just love running. I don't want to be competitive. It's fun, relaxing for me. Marathons are just a way to provide a goal to keep me motivated and focused. I don't want my strength training to just cater to my running.
So theoretically, we have our first training session tonight at 6pm. However, he never e-mailed me about it. I e-mailed him the morning to double check that we're on, but I haven't heard back yet. I'm just going to show up anyway and be ready to go if he is.
Thursday's workout involved an internval upright bike workout. 30 at 18, steady around 90rpm, then 90 at 11, around 90 rpm. I went for 3 miles. I wasn't feel so hot, like seriously gasping for breath with a heart rate that was far too high. I feel sort of nauseous and out of shape. Ugh.
I then just went over to tackle upper body, but to go easy.
Lat Pull-downs (70 x 10 x 3) & Shoulder Press (40 x 10 x 3)
Delt Raise (12.5 x 10 x 2 each)
- felt really nauseous and sat down in locker room, drank water -
When I went back out, I did free weight work instead. Lying chest press with single arm and double (12.5), mixed with chest crossover triceps (10). 10 x 3.
Curl and Press (10lb, 10 x 3) with deadlift (4olb, 10 x 3)
Lying chest fly (10lb, 10x 3)
Lying tricep with bar (18lb, 10 x 3)
Tricep kickback (8lb, 10 x 3 each) with single-arm row (15lb)
Delt-chest combo (8lb, 10 x 3)
Friday:
22 pool lengths, swimming. Mainly all freestyle, half legless.
Saturday:
5 mile run; slow pace (9:30min/mile) started out strong, then dropped off. Feeling unnaturally tired for such a short distance. Sprinted last two blocks.
I got back to the gym finally. I spoke with Chris, the trainer, to set up our first meeting on Thursday before I worked out. He seemed kinda, eh. He's just very negative about my running. I told him that the marathon wasn't going to be enough and that I was planning on keep up a strong race schedule in the fall. This adjustment my original plans. So he confirmed that I wanted to build up as much strength as possible in the next month or two, then just maintain during the race season rather than build more.
I told him that I wanted to go a body-weight pull-up, and he said it was doable. I wasn't sure how long, so I asked and he said that it would be the 6 months or whatever that I suggested. We're not using the assisted pull-up machine, but instead we'll use resistance bands hung from the bar. He says that its far better. I trust that. We'll also focus a lot on back in order to achieve that end. He pointed out that pull-ups do nothing for my running. I said I knew that, but I wanted to be able to do them, regardless. I guess as a former sports trainer, he sees training as the means to improve a specific sport - like why train other stuff to a higher degree if it doesn't assist my running? I tried to explain to him that I'm not trying to be a great runner, or even a solo runner, that I just love running. I don't want to be competitive. It's fun, relaxing for me. Marathons are just a way to provide a goal to keep me motivated and focused. I don't want my strength training to just cater to my running.
So theoretically, we have our first training session tonight at 6pm. However, he never e-mailed me about it. I e-mailed him the morning to double check that we're on, but I haven't heard back yet. I'm just going to show up anyway and be ready to go if he is.
Thursday's workout involved an internval upright bike workout. 30 at 18, steady around 90rpm, then 90 at 11, around 90 rpm. I went for 3 miles. I wasn't feel so hot, like seriously gasping for breath with a heart rate that was far too high. I feel sort of nauseous and out of shape. Ugh.
I then just went over to tackle upper body, but to go easy.
Lat Pull-downs (70 x 10 x 3) & Shoulder Press (40 x 10 x 3)
Delt Raise (12.5 x 10 x 2 each)
- felt really nauseous and sat down in locker room, drank water -
When I went back out, I did free weight work instead. Lying chest press with single arm and double (12.5), mixed with chest crossover triceps (10). 10 x 3.
Curl and Press (10lb, 10 x 3) with deadlift (4olb, 10 x 3)
Lying chest fly (10lb, 10x 3)
Lying tricep with bar (18lb, 10 x 3)
Tricep kickback (8lb, 10 x 3 each) with single-arm row (15lb)
Delt-chest combo (8lb, 10 x 3)
Friday:
22 pool lengths, swimming. Mainly all freestyle, half legless.
Saturday:
5 mile run; slow pace (9:30min/mile) started out strong, then dropped off. Feeling unnaturally tired for such a short distance. Sprinted last two blocks.
Post-Marathon Restructuring
Thursday, June 4, 2009 goals, personal training, plans, summer plans
Now that the marathon is behind me, I am able to focus on weight lifting again and creating a diet to compliment that. The excessive running in the past couple of months didn't combine well with the class calorie-deficit advice usually given to those attempting to lose weight. I needed so many calories, given the amounts of running I was doing, that any sort of normal value range was resulting in starvation - I was holding onto whatever calories I could. No weight loss. Getting sick.
I'm attempting to construct a fitness plan at this point. Make a list of my goals. Get everything ready to send to the personal trainer, so that he can help me figure things out. What I wasn't planning on, was my love for running to carry me through the summer. I thought I'd fall back again. But instead, I find myself wanting to keep up my running fitness levels. So below will be a list of things I want to learn and do with my workouts this summer:
Powerlifting Technique: Front squat, deadlift, clean, jerk, snatch, strict press, kettlebell swings, sumo-deadlift high pulls
Pull-Ups: Complete at least 1 full body weight pull-up on my own; ditch the gravitron
Push-Ups: Complete 60 consecutive good-form push-ups
Running: ~20 miles per week (10-15 mile long/tempo run on weekend depending on road or trail; 2-3 speed/interval/hill workouts mid-week); goal is to improve speed over distance
Swimming: Complete 18 lengths of the pool (0.25 mile) consecutively; work on this non-running days as cardio
Strength Training: Streamline my current upper and lower body routines to be most effective between the free weights, machines, cables and a calisthenics. These should support my above goals.
I'm attempting to construct a fitness plan at this point. Make a list of my goals. Get everything ready to send to the personal trainer, so that he can help me figure things out. What I wasn't planning on, was my love for running to carry me through the summer. I thought I'd fall back again. But instead, I find myself wanting to keep up my running fitness levels. So below will be a list of things I want to learn and do with my workouts this summer:
Powerlifting Technique: Front squat, deadlift, clean, jerk, snatch, strict press, kettlebell swings, sumo-deadlift high pulls
Pull-Ups: Complete at least 1 full body weight pull-up on my own; ditch the gravitron
Push-Ups: Complete 60 consecutive good-form push-ups
Running: ~20 miles per week (10-15 mile long/tempo run on weekend depending on road or trail; 2-3 speed/interval/hill workouts mid-week); goal is to improve speed over distance
Swimming: Complete 18 lengths of the pool (0.25 mile) consecutively; work on this non-running days as cardio
Strength Training: Streamline my current upper and lower body routines to be most effective between the free weights, machines, cables and a calisthenics. These should support my above goals.
Saturday, May 23, 2009
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While I've slacked on running after I began the taper, I've kept up with my strength training for the most part. I can't get enough of upper body work, and seriously rocked out this week.
In spite of the restaurant tour the week before last, I managed to maintain my weight around 155. Not bad! I feel good about my body for the most part. I can't wait to get back to full-time strength training though, rather than the halved workouts that I've sacrificed for running. Although I do attribute the weight loss and change in metabolism to the intense running. I won't cut it out, of course, but it will probably cut down to 25 miles a week once summer comes. I did love my long weekend runs.
So anyway, I've been combining the machines and cable machines with free weight work, which has really given me a serious workout. My pull-ups are still on 60, but I've added the dips to the military and narrow. I've stopped doing the negatives.
In spite of the restaurant tour the week before last, I managed to maintain my weight around 155. Not bad! I feel good about my body for the most part. I can't wait to get back to full-time strength training though, rather than the halved workouts that I've sacrificed for running. Although I do attribute the weight loss and change in metabolism to the intense running. I won't cut it out, of course, but it will probably cut down to 25 miles a week once summer comes. I did love my long weekend runs.
So anyway, I've been combining the machines and cable machines with free weight work, which has really given me a serious workout. My pull-ups are still on 60, but I've added the dips to the military and narrow. I've stopped doing the negatives.
Wednesday, May 6, 2009
Still sick with a cough and trouble breathing.
Tuesday I skipped the gym and went for a fast 3-mile run. Good, cold, wet weather for it. I spent a lot of time cough, spitting, gasping for breath. It was tons of fun.
I'm still pretty exhausted all the time from battling this thing. I'm sleeping in with the humidifier. Taking all kinds of medicine. The doctor gave me a prescription for some stuff to help out, but basically there was nothing acute, so my options are limited.
I went to the gym at lunch today for upperbody. I felt weak and struggled with my normal weights. I went through with supersets on everything to keep my heartrate up. Breathing was challenging at points. At least I got some working out in. I might try to do some more tonight, maybe a short jog when I get home.
Tuesday I skipped the gym and went for a fast 3-mile run. Good, cold, wet weather for it. I spent a lot of time cough, spitting, gasping for breath. It was tons of fun.
I'm still pretty exhausted all the time from battling this thing. I'm sleeping in with the humidifier. Taking all kinds of medicine. The doctor gave me a prescription for some stuff to help out, but basically there was nothing acute, so my options are limited.
I went to the gym at lunch today for upperbody. I felt weak and struggled with my normal weights. I went through with supersets on everything to keep my heartrate up. Breathing was challenging at points. At least I got some working out in. I might try to do some more tonight, maybe a short jog when I get home.
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