Sat. at the MIL's, Grandmother-In-Law slipped me 20,000 forints for my birthday. Sounds exciting, eh? Well, it is.......that's ~$100. I'm going shopping this week for a SQUAT RACK!! Well, at least pricing them; DH might be able to get the farm welder to make me one cheaper. I do need more plates, though......I'm about out, and am already piling the bitsy 1kg plates onto my rack pulls, heh.

Also.......interesting food info...for breakfast this morning, about an hour ago, I had my usual eggs, and then about 450g of watermelon. Yum! Except right now I am feeling sleeeeepy, AND hungry! Having one peach for breakfast doesn't hurt me, but this melon sure is. Let's compare: 450g melon=32gnetC; 1 peach=12gnetC Aha!!!

Going to go for the sugar buzz, so that this w/o doesn't suck! Where's my smarties?

BGB--Horizontal Push/Pull, Stnd calves

311T, 60" rest
Start: 11:25am

Note: Switching order today....gonna do push first, so maybe inc difficulty on rack pulls, etc.

Push:
-Flat BB Press (2' rest)-5x5,5,5,4.5,4xb+26kg (74.8#) whooo! had to swing up my legs and help myself on the 4th set,
-Low Incl DB Flye-3x6xb+7.5kg (22#)
ss w/
-Low Incl DB Press-3x6xb+7.5kg (22#) ooooohhhh what a difference adding a # makes! good combo

Pull:
-Rack Pull(1.5'-2' rest)-5x5xb+44kg (114.4#) these are so good.....this is an obscene amount of weight for me to move, and I can't believe what a difference E's advice has made in my form here......it's like my lower back isn't even involved! Kewl!!
-Bent BB Row-3x8xb+22kg (66#) good - keep
ss w/
-Seated Cable Row-3x8x70# challenging ss - bump

Abs: SBC-reg-3x10

End: 12:20pm

I feel fantastic right now! Sugar buzz, whatever.....no headache, strong, elevated mood. Yay me.

Going to get the Boy now, but when I get back:

Donkey Calf Raise, 3x15x30kg boy DONE
and some pre-lunch st. bike HIIT DONE----did 5' w/u, then 10 intervals....this time 30"L2/30"L6, then 15' ss L3. 30', 320 cals. Great!!! Next time I will do 15/45" intervals, upping the levels by one.

I was reviewing my New Year's Resolutions......to see my progress, and remembered one......to run a 5K this year. Something I've always wanted to do. So, I have my SIL finding one for me to register for in October, and I found a training program to begin. Nothing too ambitious; it'll basically take the place of some of my HIIT. Jog/walk intervals, starting with 20' 3xweek, goal is jogging 30' straight in 2 months, 3xweek. I'm going to do it Mondays, Thursdays, Saturdays.

However, DH worked late last night, so I couldn't get out, and will do it this afternoon............which works, because of errands this morning, I missed my quad workout. So! This week, running today, BGB quad/walking Wed., BGB UB/running Thurs., and BGB hams/walk or bike Friday. Noooo worries!

5' brisk walk, w/u; 60" jogging alternated with 90" walking, for 15' total; 5' walk home.

BGB Quad Dom, Bi's
311T, 60"
Start: 11:20am

--ATF squats 8x3xbb+22kg (66#), 2' rests --ooh these are a bit harder

--Bulgarian DB Split Squats-2x6xb+2.5kg(11#) ooooh! HATE these! <sigh--means, of course, they must stay >
ss w/
--leg extensions, 2x8x70# hard now

Ham Acc.
--lying leg curl (toes point)3x8x16kg (35lbs)
ss w/
--standing leg curls (no bending), 3x8x25# Great combo---I kicked my hammies' asses!

Biceps
--alt concentration curls 5x5xb+6kg(18.7#) grrr! left side...cheat on most reps, all sets. right side...no challenge until last set, and still no cheats. Huh

--incl DB curls 3x8xb+2.5kg (11#) good
ss w/
--BB curls 3x6xb+2kg (22#) good but still hard today

Abs
-SBC-reverse- fine

End: 12:20pm
15' ss L3 st. bike cardio

Frickin' hot today! Got the fan on and all, but it's already 31°C (88°F) out. I'm sweating like a mofo!

Man, I'm really feeling this workout. Everything is tired, LOL! Probably after-effects from the unexpected stress of jogging last night, even though it wasn't much! No more exercise for today......me rests now,

BGB Vertical Push/Pull
311T, 60"
Start:11:40am
Pull:
--Cheater Chin-Ups 5x5 slow negatives...can now hold at the top for a sec

--BB Pullovers 3x8xbb+2kg (22#)
ss w/
--Low Cable Pull-Overs 3x8x20# good ss

--Low Cable Supine Lat Pulls 3x8x40# ok
ss w/
--Standing Lat Pulls--2 bands twisted 3x10 good

Push:
--Arnies 5x5xb+7kg (21#)
ss w/
--Machine Military Press 5x5x50# excellent combo--last 2 sets haaaard

--Incl Prone Rear Delt Flyes 3x8x10#
ss w/
--Side Lats 3x8x10# arghhhh.....this ss was really hard today!

Abs:
--SBC-reg-3x8x5kg plate

Calves
--Seated 3x15xDH (78kg--172#) to be done later tonight.........

End:12:25pm

Wooo.......really good workout. This had been my "weakest", or "lightest" day in the BGB protocol. I think I have it tweaked, now. My shoulders and upper back are feeling nicely worked.

Late afternoon, in the sweltering heat......bah! But I got it done, and it went well!

5' w/u walk; 60" jogging/90" walking for 20'; 5' cool down walk

Am going to register for the following:
Sep. 4--4K (2.5mile) Fun Run in Budapest, DH will enter, too!!
Oct. 2--either a 3.5K (2.2M) or 6.5K (4M) race, again in Bp, and with DH!
Oct. 16--Women's Run, either a 3K (1.9M) or a 10K (6.3M) , also in Bp, with the SIL.

Functional Stength Example #202:
Standing in long line at veggie stand (stoooopid to shop at 9am, which is when all the little old ladies do their marketing) with a 10kg baby held in one arm, and a 10kg watermelon in the other, and not thinking twice about it!

BGB-Hip/Ham Dom, Tri's
311T, 60"
start:11:50am
Hip/Ham Dom

--reg deadlifts 5x5xbb+27kg(77#) good bump

--seated good mornings 3x7xbb+7.5kg (34#)
ss w/
--SLDL's 3x7xbb+7.5kg excellent.......next time bump reps

Quad Acc
--walking lunges 4x6eax2-b+3kg(12#)DB's---<gasp, sweat, pant!>

Triceps
--Betw. Bench Dips, 10kg plate- 3x8 last few reps hard

--DB French Curl--1x7, 2x5xb+5kg(l6.5#)
ss w/
--Resist. Band Push-Downs 1x7, 2x5 red+blue eeeee my tri's are feeling it
End: 12:40pm

5' w/u, 60"jog/90"walk for 20', then 5' c/d.

It went well.....I'm not feeling as beat up, although my knees are still getting used to it.........I KNOW I need new running shoes.

................as much as I really like Baby Got Back, I'm starting to get that antsy feeling again, so I checked the calendar. Sure enough, I'm 5 weeks into BGB; smack in the middle of that 4-6 week range where I feel the need to change up. SO, I've been doing a bit of research online, and have decided to begin Max O/T -- Maximum Overload Training. Basically one body part per day, 6-9 total working sets of 4-6 reps each. Workouts are supposed to last 30-40 minutes and be one of the most efficient ways to Pack On The Muscle Dude. Sounds good to me for summer heat!

So, I'm still reading up on it.............anyone out there got any experience with this program, or words of wisdom??

Ok, after much consideration and input, I am embarking on Maximum Overload Training, a free 12 week program that, even if you don't do the program, is IMO well worth signing up for and reading, as it has ALL kinds of sensible, logical training information...... please ignore all the supplement pushing, however, and possibly some of the nutrition info,

Pre-workout: scoop pp in water, 2RS
Post-w/o: same

Today is Legs! I am substituting Leg Extensions for the Leg Press, since I ain't got one. All else is to plan.

Emily, I hope you don't mind, but I am going to start writing up my workouts like you do, since it is so well-laid out and easy to follow.

2' rests between all sets

Start:12:30pm

Leg Extensions
warmup
12 x 20#
10 x 30
6 x 40
3 x 50

Squats, ATF
warmup
3 x 25.5kg (56#)
2 x 28 (62#)
Rest 3', and then:

work
*4 x 32kg (70#)
4 x 32
4 x 32

Leg Extensions
work
6 x 70#
6 x 70# bump

SLDL's
6 x 17kg (37#)
6 x 17 bump

Donkey Calves
15 x 31kg Boy (68#)
15 x 31

Seated Calves
15 x 31kg boy+30kg plates (134#)
15 x 61

End:1:15pm

*Doh! I was wondering why these 30kg squats seemed harder than last time.........then, on the last set, I happened to notice my subconscious had me put on 32 instead. Ha!

Notes
Good workout! I need to experiment to find the right poundage on a few, but not too bad. A bit fiddly with the plates. Also, have to increase reps on calf work, since I can't get heavy enough for 4-6 reps. Ah well.

Max O/T Arms and Abs Day

2' rest between all sets
Start:12:25pm

Alt. DB Curls
warmup
12 x 5#
8 x 8#
4 x 4.5kg (10#)
2 x 6.5kg (14#) good w/u

work
2 x 4 x 9.5kg (21#) ooooh hard

BB Curls
1 x 12 x 10kg (22#) guess I CAN use these for w/u
2 x 6 x 15kg (33#)

Cable Curls
6 x 40# new exercise.......i like it

Between Bench Dips
2 x 6 x 15kg (33#) last rep hard

DB Skullcrushers
8 x 9.5kg (21#) waaaay too light
6 x 14.5kg (32#) eeeek

Band Pushdowns
1 x 6 x heavy band

1' rest on all abwork:
Swiss Ball Crunches
2 x 10 x BW

Leg Raises
2 x 10 x BW done slowly, these kill!

Band Crunches
2 x 10 x med. band

End:1:15pm
Hrmph, 50'. I was good about watching my stopwatch, too. Ah well.

I was supposed to use BB curls for warmups, but I decided against it, as last time I did BB curls, my max weight was 10kg. Not much leeway in there for w/u, considering the bar weighs 8kg! However, amazingly enough, I was able to bump weight considerably on them today. What's up with that? Cool!

Later today I have my 30' run scheduled, and then tonight I'll be helping to move 200kg of beef. Moo.

Good morning!

Not sore at all today. My knees are a little sore , but I think that is from the "sprinting" I did yesterday. It's been a while since I did it. This morning I just walked fast. I really don't want to mess up my knees.

Is there a reason you did arms today? I do them on Friday. I don't want any arm soreness to interfere with back, chest and shoulder work. It might not matter. Just my way of thinking.

I did some serious thinking yesterday afternoon while doing my cardio, then came home and reread some recent posts to me, and then thought about this stuff all night long. The more I review it, the more it sinks in.

The above quote pretty much sums up what I want to do. So, I'm going to bookmark Max O/T and shelve it until later, and instead try an 8 week cycle of the Emily Routine,

What I have so far:

Full Body W/O, 3x week, 30' cardio 3x week on alt days.

2 sets of 6-10 reps all exercises except Deads, which will be 2x6.

Squats, ATF
Lunges (alt walking w/stationary)
Bench Press (alt flat w/incl)
BB Military Press (alt w/Arnies)
Deadlifts
BB Curls (alt w/alt DB Curls)
Triceps Dips (alt w/skulls)
Calves (alt seated w/standing)
Weighted Crunches (alt w/leg lifts)

The alternating stuff means one day seated calves, then standing calves the next workout.

Tuesday, 6pm Hot, but not Hellish

5' wu, 90" jog/60"walk for 20'; 5' cd.

Last interval I was starting to wilt. Otherwise, good!