Morning!
Looking good..........but MAN that's alot of volume! I read that you're planning to do it for 4 weeks, and then switch up, and that's a decent plan, but you might consider trying one day a week of lower reps, higher weights. There are many reasons to do this, but the biggest one would be just to create a break in the program, if you find it gets too monotonous......prevent boredom, create excitement, keep you consistent. It's kinda fun to see what you can do with, say, 5 sets of 5 reps, not to failure, per se, but close.

Just a suggestion! I like that you wrote out your goals....I need to do that again, too.

Hi again!
Just saw your question regarding seated GM's, and I see Pammie detailed them well. I started with standing GM's, with just the bar only, no weight, and just for 6-8 reps, or until I started to feel too much fatigue and my form was suffering. Eventually, I added either reps or weight, and now standings don't bother me at all, which is why I decided to try seated's. I suspect they hit my lower back slightly different, which would explain the fatigue, so I need to just keep the weight light, and go slow.

GM's are one of those exercises that can really mess you up if you aren't careful, BUT done correctly, they are amazing at strengthening the lower back. My brother, the one who is semi-pro BB, still does GM's with very light weight only....it's one of the exercises that you never need to go heavy on.

The key with proper GM's is keeping your head up, and a flat back. Go slow, and light or no weight. If you have a weak lower back, this would be a good one for you to try. Maybe just 1 or 2 sets 6-8 reps to start, and work up to 2 or 3 sets of 8-10.

Wed 7/13/05

HIIT: AM on an empty stomach.

20 minutes on recumbent bike, alternating 2 minutes at level 2 and 1 minute at level 6, except the last high intensity interval at level 7.

So here is an update of my past exercise. As you will see, I will go for a stretch, and then something happens, and I get derailed. I'm trying to figure out what happened each time.

1/25 cardio bike
1/26 cardio bike
1/27 cardio bike
1/31 cardio bike
2/1 cardio bike
2/4 cardio bike
2/6 lifting
2/7 cardio bike
2/9 lifting and cardio bike
2/12 lifting and cardio bike
2/14 lifting
2/15 cardio bike
2/16 lifting and cardio bike
2/18 cardio bike
2/20 lifting and cardio bike
2/22 lifting and cardio bike
2/25 cardio bike
2/26 lifting
2/28 lifting
3/3 lifting and cardio bike
3/6 lifting
3/7 cardio bike

TOM headache, and a cold

3/23 cardio bike
3/25 cardio bike
3/26 lifting (push)
3/27 yoga and abs
3/28 AM cardio bike and PM lifting (pull and legs) and abs
3/30 yoga, lifting (push) and cardio bike
3/31 cardio bike

4/4 AM cardio bike and PM lifting (pull and legs)
4/7 AM cardio bike and PM lifting (push)
4/9 lifting (pull and legs) and cardio bike
4/10 AM cardio bike
4/11 AM yoga
4/12 AM yoga
4/13 AM cardio bike
4/17 AM yoga and PM lifting (push)
4/18 PM lifting (pull and legs)
4/19 AM cardio bike
4/20 AM cardio bike
4/23 AM cardio bike and PM lifting (push)
4/24 AM cardio bike
4/26 PM lifting (pull)
4/27 AM cardio bike
4/29 AM cardio bike
5/2 AM cardio bike
5/4 AM cardio bike
5/8 PM lifting (push)
5/9 AM cardio bike and PM lifting (pull and legs)
5/10 AM cardio bike
5/12 AM cardio bike

???

5/21 AM cardio bike

???

5/28 walk
5/30 AM walk
5/31 PM walk
6/1 AM walk

???

Practice for BFL
6/6 AM 20MAS walking
6/7 AM LBWO w/DB
6/8 AM 20MAS bike
6/9 AM UBWO w/machines and DB
6/10 AM 20MAS bike
6/11 AM LBWO w/machines and DB

Hurt my back, then drove 5 1/2 hrs on 6/12, with return trip on 6/15 - only made my back worse.

A little more detail on weights and lifts when I did the practice for BFL. This is just to show the reason I am avoiding dumbbells, and anything that might hurt my back right now. This includes lifting heavier, even though I can lift heavier, and I know that I should, in order to get the most benefit. But I want to be able to strengthen myself overall, and not hurt my back, with the hopes that I can continue for longer than I have in the past.

6/7 LBWO
DB squat
8 lb x 12
10 lb x 10
12 lb x 8
15 lb x 6
12 lb x 12

DB plie squat
20 lb x 12

DB static lunge
5 lb x 12
8 lb x 10
10 lb x 8
12 lb x 6
8 lb x 12

DB deadlift
8 lb x 12

DB Angled calf raises
5 lb x 12
10 lb x 10
12 lb x 8
15 lb x 6
15 lb x 12
20 lb x 12 (trying to get the right amount)


6/9 UBWO
Chest press - machine
45 lb x 12
50 lb x 10
57.5 lb x 8
60 lb x 6
50 lb x 12

Incline press - machine
55 lb x 10

DB front raises
5 lb x 12
8 lb x 10
10 lb x 8
12 lb x 6
10 lb x 12

DB Lateral raises
8 lb x 12

Pull downs - machine
45 lb x 12
52.5 lb x 10
60 lb x 8
65 lb x 6
52.5 lb x 12

Seated rows, wide grip - machine
60 lb x 12

DB alternating curls
8 lb x 12
10 lb x 10
12 lb x 4 (no more)
12 lb x 4 w/left, 6 w/right
8 lb x 12
made note to start DB curls at 5 lb instead of 8 lb.

DB concentration curls
8 lb x 12

Assisted dips -machine
-76 lb x 12
-70 lb x 10
-64 lb x 8
-58 lb x 6
-70 lb x 8 (couldn't do any more)

DB single arm tricep extensions
5 lb x 8 (couldn't do any more)

6/11 UBWO
DB squat
8 lb x 12
10 lb x 10
12 lb x 8
15 lb x 6
12 lb x 12 note to start at 10 lb

Seated leg extensions - machine
60 lb x 12

DB stationary lunges
5 lb x 12
8 lb x 10
10 lb x 8
12 lb x 6
couldn't do last set, note to start with no weight

Seated leg curl - machine
60 lb x 12 note to increase weight

Seated calf raises - machine
bar (for lack of a better word) x 12
+10 lb x 10
+20 lb x 8
+30 lb x 6
+30 lb x 12

DB angled calf raises
25 lb x 12

I'm pretty sure it was the LBWO with the DB's that really hurt my back. My back hadn't hurt that bad, in a very long time. Okay, so that is why I am kind of playing it safe. I would certainly be interested in other peoples opinions on what I am doing and how I am doing it.
Oh, and sorry for such a long post, but I think it's easier to read than if I tried to put stuff all on one line.

Sun 7/17/05, Whole Body workout
5:45- 7:00pm

Leg Extension
45 lb x 12
50 lb x 10
52.5 lb x 8
60.0 lb x 6
52.5 lb x 12

Seated Leg Curl
50 lb x 12
55 lb x 10
60 lb x 8
65 lb x 6
60 lb x 12

Seated Row
20 lb x 12
30 lb x 10
35 lb x 8
37.5 lb x 6
35 lb x 12

Assisted Pull Up
-106 lb x 12
-100 lb x 10
-94 lb x 8
-88 lb x 6
-94 lb x 12

Chest Press
30 lb x 12
40 lb x 10
45 lb x 8
50 lb x 6
45 lb x 12

Incline Chest
15 lb x 12
20 lb x 10
25 lb x 8
35 lb x 6
20 lb x 12

Assisted Dips
-88 lb x 12
-82 lb x 10
-76 lb x 8
-70 lb x 6
-76 lb x 12

Concentration Curls
8 lb x 12
10 lb x 10
12 lb x 8
15 lb x 6
10 lb x 12

I decided to lift pyramid style ala BFL. It took me longer than an hour, which I'd like to stay below. I will have to think about whether I think I am ready to split my workouts, and do it BFL style.

Mon 7/18/05

HIIT: AM on an empty stomach.

20 minutes on recumbent bike, alternating 2 minutes at level 2 and 1 minute at level 6 (first half - min. 3, 6 & 9) or level 7 (last half - min. 12, 15 & 18).

Tue 7/19/05, Whole Body workout
8:37-9:33pm

Leg Extension
45 lb x 12
52.5 lb x 10
60.0 lb x 8
50 lb x 12

Seated Leg Curl
50 lb x 12
60 lb x 10
65 lb x 8
60 lb x 12

Seated Row
20 lb x 12
35 lb x 10
37.5 lb x 8
30 lb x 12

Assisted Pull Up
-100 lb x 12
-94 lb x 10
-88 lb x 8
-94 lb x 12

Chest Press
30 lb x 12
45 lb x 10
50 lb x 8
35 lb x 12

Incline Chest
15 lb x 12
25 lb x 10
35 lb x 8
20 lb x 12

Assisted Dips
-88 lb x 12
-76 lb x 10
-70 lb x 8
-82 lb x 12

Concentration Curls
8 lb x 12
12 lb x 10
15 lb x 7
8 lb x 12

Next time I need to increase everything except leg extensions and conc. curls.

I decided to continue with the full body workout this week. Since I will be driving 5.5 hours on Friday and again on Sunday, I thought it would be better not to risk injury and end up where I was several weeks ago.

Wed 7/20/05

HIIT: AM on an empty stomach.

23 minutes on recumbent bike.
Low intensity intervals: each 2 minutes at level 2.
High intensity intervals: the first 3 for 1 minute at level 6, the last 4 for 1 minute at level 7.

Okay, I've been reading Burn the Fat Feed the Muscle (BFFM). Very interesting stuff. I can't wait to finish it and then re-read the parts that I want to study more in depth, the parts that I want to incorporate into my life. I did notice that in the nutrition sections (although I haven't read them all yet), he calls for higher carbs and lower fat than my current diet. I'm curious what any of you that may be reading this think of his ideas, and whether you have put any stock into it at all. I do think I can probably increase my carbs somewhat, but I'm not sure to what level. And I think I have noticed that I don't have as much of a problem with fruits, or even sugar for that matter, as I do with grains. But I probably need to do some more experimentation, in a controlled way of course.

One thing I learned from BFFM is that I am not performing HIIT like it should be done. On the high intensity intervals you are supposed to push yourself past 85% of max heartrate. I've been keeping my heartrate under that the entire time. So, after reading what he says, I think I am going to make sure I get at least 3 days of cardio every week. I am also going to work at getting my heartrate up, without feeling like I'm going to pass out . I won't do HIIT, cause I don't think I'm ready for it. But I will slowly be increasing the intensity and the I'm going to increase my time to at least 30 minutes to start out. Tomorrow will be the the first time. Tonight is lifting, and packing for my trip.

Hope everyone has a great weekend.

IMO he is right on track as far as nutrition....Venuto makes a lot of sense.

its not the carbs that make us gain weight...its just WHEN we eat them yanno? nutrition timing is really important...i went from doing totally atkins to eating upwards of 100g a day carbs...i gained weight at first as i was rehydrating, but now i can handle them just as well as everything else. i dont know how it would effect you to increase your carbs...but all ya have to do is slowly add stuff in and experiment with your own body. thats what im doing....experimenting...hahaa

Fri 7/22/05

30 minutes recumbent bike. Cardio program, target HR 142.

Well, I didn't get lifting in on Thursday night, but I did do cardio before I left for the weekend. That makes 4 for the week, even though I only lifted once. I will be doing better than that from now on.

Mon 7/25/05

30 minutes recumbent bike, AM on empty stomach.

This time I just did the manual program. I found that leaving it on level 5 at ~70rpm for the most part, kept my HR at ~145, which is ~80% of maximum.

That 30 minutes included the warm up and cool down. I think I will increase it to 35, so that there will be a good 30 minutes of workout.

Since I want to do cardio more often, I will likely lift weights on the same day that I do cardio sometimes. I am planning on going tonight, but I also have to stop at the grocery store on my way home. So, if I can't leave work a little early, I may not have enough time to prepare and eat dinner, as well as lift, we'll see.

Tue 7/26/05, Whole Body workout
9:10-9:53pm

I changed some of the exercises I am doing and added some body parts, using what BFFM recommends. I decided to stick with a full body workout, but I am doing one exercise per body part, with 3 sets of 8-12 reps, with 60" RI.

Seated Calf Raise
20 lb x 12
30 lb x 10
35 lb x 10

Leg Extension
50 lb x 12
60 lb x 10
65 lb x 12

Seated Leg Curl
60 lb x 12
65 lb x 10
70 lb x 8

Chest Press
45 lb x 12
50 lb x 10
55 lb x 10

DB Lateral Raise
5 lb x 12
8 lb x 10
10 lb x 8

Seated Row
35 lb x 12
37.5 lb x 10
45 lb x 10

Pushdowns
15 lb x 12
20 lb x 12
25 lb x 10

Alternating DB Curls
8 lb x 12
10 lb x 10
12 lb x 8

I need to do abs too.
I need to increase weights on calf raise, leg ext, chest press, rows and pushdowns.

Wed 7/27/05

35 minutes recumbent bike, AM on empty stomach.

2.5 min warm up and 2.5 min cool down, both at level 2.
30 minutes at level 5, rpm between 70 and 80. HR ~145.

Thu 7/28/05

AM 30 minutes recumbent bike, on empty stomach.

2 min warm up and 2 min cool down, both at level 2.
26 minutes at level 5, rpm between 70 and 80. HR ~145.

PM Whole body workout
8:29-9:13 pm

Seated Calf Raise
10 lb x 12 Didn't increase weight because right calf was hurting
25 lb x 10
35 lb x 8

Leg Extension
55 lb x 12
65 lb x 10
70 lb x 10 Will increase weight next time

Seated Leg Curl
60 lb x 12
65 lb x 10
70 lb x 8

Chest Press
50 lb x 12
55 lb x 10
60 lb x 8

Seated Row
35 lb x 12
45 lb x 10
50 lb x 10 Will increase weight next time

DB Lateral Raise
5 lb x 12
8 lb x 10
10 lb x 6 Right forearm started hurting

Alternating DB Curls
8 lb x 12
10 lb x 10
12 lb x 9 May stick with 12 lb, for one more workout

Pushdowns
20 lb x 12
25 lb x 12
30 lb x 8 This was hard, particularly keeping my form