Brat 2006

[CF-OC_gal]

Here we go again.

The goals:

1. Give up alcoholic drinks for 4 weeks (maybe more if I feel like it) then switch to weekends only until the late spring. (ends Feb. 8th)
2. Pizza once a week only. (Ends in March)
3. Make sure at least one of my vegetable servings per day is green (too many raw greens make me cold in the winter). (A guideline more than a goal 'til March)
4. Work-up to and run a 5K before the end of June. (There's the St. Patty's Day run I was talking about last time and/or the MDS Nordion fundraiser in May) 3 days per week training
5. Find a good weight workout scheme that won't excite my metabolism too much. 3 days /week.
6. As always priorities take precedence. That means workouts are skipped If I end up fatigued, losing too much weight or sick. (None of which I expect to happen!)
7. Stay within 128- 140lbs weight range. Adjust eating if too close to either end.

Tuesday: Legs( quads, hams, calves, lower back) 2-3 sets of 8-10
EXERCISE
Back extensions
Squat
Lunge or leg press
Leg curls
Standing calf raise

Thursday: Upper Body – 2-3 sets of 8-10
EXERCISE
Bent over rowing (BBor DB)
Cable rowing
Bench press
Flyes
Front raise
Tricep rope pushdown

Sat .or Sunday: Full body
EXERCISE (These are just for example)
Deadlifts or Good mornings
Lunges
Chin-ups or pulldowns
Bench Press
Shoulder press
BB or DB curls
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Monday Jan 9- Cardio on Treadmill (1min/1min intervals) - Increase each workout by 1 min until up to 6 min/1 min then increase weekly by 1-2 mins. (30 min total)

Tu Jan.10 - Leg workout
As above - 2 sets each, moderate weights to avoid "start up DOMS"

[maverick]

Wow, thats a serious full body day! Certainly no easy exercises there. Having a game plan is half the battle. Now all you have to do is apply it, good luck!

[.V.]

I understand your reasoning as you've explained it before about not wanting to raise your metabolism. It actually makes good sense to me. But wow - that routine looks pretty hard. Methinks it will be raising the metabolism a bit.

Best wishes for it to work out the way you want.

Sound like you've had a bit too much to drink lateley.

I agree with Andy. But what's most important is that the program has got to match the personality and I'm sure what you've created does just that. I believe that isometric work would be best but you, as many others, would find that boring.

It'll be fun to read your posts.

[CF-OC_gal]

OK ok what is wrong with that full day? (Those are "chins or pull downs" not both)
Last year I worked up to 3 full day workouts like that a week following this:
http://www.t-nation.com/readTopic.do...ba13?id=508031

Up above can't be nearly as demanding. If it is I'll work something out. I found last year that the compound exercises were better for functional strength.

Sound like you've had a bit too much to drink lateley.

LOL - not in a bad way! It just helps kick start my winter layer of fat. Not smart but I was desperate. Then the holiday season came. I once had a manager who would always quit drinking for the month of January (he was a big time sales manager). He was pretty smart and did not fall prey to the expanding waistline that most do in his line of work.

By the way isometrics might be a good solution, but only weight training seems to keep the age onset cellulite behind my knees to a minimum. That is my only appearance goal really and it is a side benefit not an obsession.

Work has settled into a good routine and for the first time in my life I'm actually quite satisfied with my position and freedoms (the pay could always be better but hey, I'd do this for free. Don't tell my boss.). I'm the inhouse designer and SME. When boating season rolls around I know I'm going to be going nuts and have to pull back with workouts!
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Today: Jan 11- Cardio on Treadmill (2min run/1min walk intervals)

Everything from the waist down and up the spine to my shoulder blades hurt from yesterday! Friggin' stairs at work! I have to climb them about 30x a day.

[CF-OC_gal]

Jan.12 - Upper body as per plan

I had a conversation with my right deltoid at that time. It asked me to be careful because it was feeling overworked and "under-appreciated". It said that if it has to get me through the day at work I better take it easy and figure something out. So I suggested the same rotator cuff exercise routine that I followed last year and it said that it was willing to give it a shot, but that it was going to be a bit more vocal now so that I can't say that I didn't know!

Pierini - did you mean "stubborn" when you said match to the personality ?

Actually I did not mean that at all. What I meant was that we are attracted to training that does the best job of "taming the beast", working off our strengths and giving us the "best buzz for the effort expended".

I know what works for me and I'm sure you know what works for you.

[CF-OC_gal]

OK, it wouldn't surprise me though because "stubborn" would require a large amount of work to make me "realize it wasn't working!" If you know what I mean.

My big worry with isometrics is that they do not get the heart working hard enough to get the blood circulating. I seem to need that from exercise.

[CF-OC_gal]

Jan.13 - Cardio on Treadmill ( 3 min run/1min walk intervals)

* will do the same intervals next cardio session.

[CF-OC_gal]

Sat. was rest day.

Today, Sunday - Full body workout as per plan.

Let see this week:

goals:

1. Give up alcoholic drinks for 4 weeks (maybe more if I feel like it) then switch to weekends only until the late spring. (ends Feb. 8th) DONE
2. Pizza once a week only. (Ends in March) DONE
3. Make sure at least one of my vegetable servings per day is green (too many raw greens make me cold in the winter). (A guideline more than a goal 'til March) DID IT 4 DAYS
4. Work-up to and run a 5K before the end of June. (There's the St. Patty's Day run I was talking about last time and/or the MDS Nordion fundraiser in May) 3 days per week training WEEK1 DONE
5. Find a good weight workout scheme that won't excite my metabolism too much. 3 days /week. DONE
6. As always priorities take precedence. That means workouts are skipped If I end up fatigued, losing too much weight or sick. (None of which I expect to happen!) DONE
7. Stay within 128- 140lbs weight range. Adjust eating if too close to either end.DONE

[.V.]

That's a lot of "done's". Good week.:

[CF-OC_gal]

Thanks!

Today, Monday.
3 min/1 min. Intervals on the stationary bike. Increased the amount so that the total time at the higher intensity came to 20 minutes. (That's the way the running club trains for races)

As of mid afternoon, everything "hurts" from yesterday's FB workout.

The real accomplishment I am proud of that isn't in my goal list is maintaining a 6:30 am workout before work! I've never before in my life been able to do it and be successful at it.

[CF-OC_gal]

Tuesday Jan.17 - Leg and lower body day

[CF-OC_gal]

Slept 9 hours last night! So I went in the evening for cardio today. No wonder ppl train in the morning, it felt like twice the time to get through it!

Today, Wednesday.
5 min warm up - 3.5 min/1 min. intervals, 5 min cooldown on the stationary bike. Total time: 35 min.

[CF-OC_gal]

Upper body W/O today (6:45 am). Still being cautious with right shoulder. So far so my chosen shoulder exercises are making it feel better/stronger.

Jan 19.