[A.FreeRadical]

I burned 450 calories on the cardio equipment. I listened to Santana.

Upright Rows, 1 x 65 x 30, 1 x 85 x 16, 1 x 105 x 12, 1 x 125 x 8, 2 x 145 x 6
Seated Overhead Press, 3 x 70 x 10
DB front, lateral and rear Raises, Superset 3 x 25 x 10
Crossover Cable Cobras, 4 x 60s x 8
Cable Double Handle Pulls (read delts), 4 x 50 x 8

I burned 450 calories on the elliptical post workout. I normally do 80% of my maximum heart rate (220 -age x 80%). I notice that this is not taxing me anymore. Today I listened to the IronButterfly's Inagodadavida. Man was I cranking that machine. The song is long and it builds with this primal beat. I was doing 110% of my maximum heart rate for the last 6 minutes of the song. That was some kickass cardio.

Tomorrow morning is slippery yoga. I think I will do that again and knock out half of my cardio while I am there.

Weight-wise I have been struggling. I hit 176, then bounced up to 179.5. I have been working my way back down to 177 today. I expect to hit 175 before my refeed meal on Friday.

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[JJ_Sungirl]

hello, my friend,

Sorry to hear you're bouncing around a bit..that's been happening to me this month too...just keep doing your best, that's all you can do..I know (corny)

Ironbutterfly is awesome, talk about inspiring a good sweat! Then, there's the hot yoga, is it bikram style or another style done in heat? Just curious.

[A.FreeRadical]

Originally Posted by JJ_Sungirl

hello, my friend,

Sorry to hear you're bouncing around a bit..that's been happening to me this month too...just keep doing your best, that's all you can do..I know (corny)

Ironbutterfly is awesome, talk about inspiring a good sweat! Then, there's the hot yoga, is it bikram style or another style done in heat? Just curious.

I am not doing my best at the moment. I have been at this so long, it is getting old. I either have to get strict and get it over with or give it a go later. hmmm.

I looked up bikram and it doesn't exactly fit what we have been doing. Bikram is in higher heat (dry?) and is done at a quicker and more athletic pace. I think I would like bikram much better. We have a new substitute this week again . This trainer was good, but the pace was much too slow for a morning class. It is very quiet, focuses on breathing (more than normal). The most strenuous thing we did today was two bridge poses for about 30 seconds. Also lots of rests between asanas. This class would be great at the end of a stessful day, but for a morning class, it doesn't do enough to envigorate. There is an evening class of Ashtanga yoga once per week, but I find it too stressful right before bed. (I am hard to please, huh? )

The new permanent teacher attended the class this morning, so maybe we will have something that I like better in a week or two.

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[A.FreeRadical]

I burned 900 calories doing elliptical and inclined treadmill.

Stability Ball Crunches, 1 x bw x 100
Cable Crunches, 1 x 70 x 50

I am going in this afternoon to do Upper Body.

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[JJ_Sungirl]

Originally Posted by A.FreeRadical

I am not doing my best at the moment. I have been at this so long, it is getting old. I either have to get strict and get it over with or give it a go later. hmmm.

I looked up bikram and it doesn't exactly fit what we have been doing. Bikram is in higher heat (dry?) and is done at a quicker and more athletic pace. I think I would like bikram much better. We have a new substitute this week again . This trainer was good, but the pace was much too slow for a morning class. It is very quiet, focuses on breathing (more than normal). The most strenuous thing we did today was two bridge poses for about 30 seconds. Also lots of rests between asanas. This class would be great at the end of a stessful day, but for a morning class, it doesn't do enough to envigorate. *

Yeah, I feel ya. The class I teach 2 times a week in the morning builds heat...from the warm up asanas to the balancing poses and seated poses at the end. By the time its over, I am sweating and my legs feel like jello. I look for a high level of participation with my students. I do encourage people to do it at their own level..(some having done yoga for years, others being beginners), but it is important to emphasize challenging the body and the mind.

So, what is the plan now for your cut? Maintain a while and cut again later in the year or are you going to rev up the momentum (although is more cardio even possible)????

[A.FreeRadical]

Originally Posted by JJ_Sungirl

So, what is the plan now for your cut? Maintain a while and cut again later in the year or are you going to rev up the momentum (although is more cardio even possible)????

My plan is to get down to 6% bodyfat, then do a clean bulk for about 4 weeks. After that look for a show and do an easy (easier than this last time) contest prep for 10-12 weeks.

I am a bit discouraged today. I expected to lose a lb when I stepped on the scale this a.m. It was 2 lbs the other way. I know most of this has to be water weight. (I ate some triskets last night. ) I am just frustrated. I am too close to seeing a six-pack to give up. I may go back to burning 1200 calories with cardio per day. I have been doing mostly 900 calorie days lately. I also need to clean up my diet a bit. (Nothing big, but a few little things are probably sabotaging my efforts.)

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[GameDayDog]

Man, don't quit now ... bulking is easy ... but cutting (without even being in contest prep) is excruciatingly difficult ... I take my hat off to ya all the tyme man... make a few tweaks but stick with it...

Meanwhyle, I'll take a second guess... slippery yoga.. that's done in a swimming pool?? ... I lyke the sex idea better tho..

Peace..~G

[A.FreeRadical]

Originally Posted by GameDayDog

Man, don't quit now ... bulking is easy ... but cutting (without even being in contest prep) is excruciatingly difficult ... I take my hat off to ya all the tyme man... make a few tweaks but stick with it...

Meanwhyle, I'll take a second guess... slippery yoga.. that's done in a swimming pool?? ... I lyke the sex idea better tho..

Peace..~G

I am not giving up yet.

Slippery Yoga is my phrase for what we do in the pool area. We do yoga on the pool deck, not in the pool. I call it slippery because the temperature is in the mid 80s, the air is extremely humid and I sweat when I do any kind of work. The reasone for the heat is it makes it easier to be flexible when your muscles are hot (more relaxed).

I like the sex idea better too. The Romans had a good idea. If they had only drank wine from glasses instead of lead chalices...

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[A.FreeRadical]

No pre-workout cardio.

DB flat bench presses, 1 x 55s x 20, 1 x 75 x 8, 1 x 85 x 6, 1 x 75 x 8
Inclined DB bench presses, 3 x 45s x 8
Pec Deck, 2 x 110 x 10, 2 x 120 x 8
Upright Rows, 1 x 95 x 20, 1 x 115 x 16, 1 x 125 x 12, 1 x 145 x 8
Bent Over Rows, 2 x 145 x 8
Pullups, wide grip, hammer grip and chin up, 1 each bw x 10 reps
Tricep Pushdowns, 3 x 75 x 12
Tricep Rope Pulls, 3 x 45 x 16

No post-workout cardio.

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[A.FreeRadical]

my gym is closed on Monday, so I did Monday's Bicep routine.

I burned 600 calories on the cardio machines pre-workout.

Preacher EzBar Curls, 3 x 65 x 15
Standing BB Curls, 4 x 65 x 12
DB Hammer Curls, 3 x 30s x 10
Chinups, 6 x bw x 8

I burned 300 calories post workout doing cardio machines.

Tonight is a refeed night. I am going to go easy and eat clean (but more of it) since I am now down to 177 lbs. again and I really want to break through to a permanent 176 sometime in the next few days.

Tomorrow is Back and Abs Day.

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[A.FreeRadical]

I didn't feel up to a workout (I am having a lot of joint pain. Wrists, knees and ankles.) and my gym was closing early, so...

I burned 750 calories on the elliptical and the inclined treadmill.

Tomorrow is Chest Day.

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[JJ_Sungirl]

Originally Posted by A.FreeRadical

I didn't feel up to a workout (I am having a lot of joint pain. Wrists, knees and ankles.) and my gym was closing early, so...

I burned 750 calories on the elliptical and the inclined treadmill.

Tomorrow is Chest Day.

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Does your gym have a dive tank or a deep depth of water? Doing deep water running is good for the joints...H2o increases circulation and often relieves joint pain, hence people are recommended by physios to do water exercises post-op or when having arthritic flare ups.

Glad to hear that your weight has dropped back down to 177. You'll be a at 176, in no time. If anyone can do it, you can. Have a great weekend!

[A.FreeRadical]

Originally Posted by JJ_Sungirl

Does your gym have a dive tank or a deep depth of water? Doing deep water running is good for the joints...H2o increases circulation and often relieves joint pain, hence people are recommended by physios to do water exercises post-op or when having arthritic flare ups.

Glad to hear that your weight has dropped back down to 177. You'll be a at 176, in no time. If anyone can do it, you can. Have a great weekend!

My gym has a lap pool, but I have a swimming pool with a diving area. I'll give that a try as soon as the water is clear. I ran out of glucosamine/chondroitin about 3 weeks ago. My resupply is bouncing around in some gov't postal truck. I now know that stuff really does work.

I am holding the 177 lbs. so far. This is the longest time that I have stayed in the high 170s without periodically jumping up into the 180s. That means I have established a new baseline. My goal this week is to hit 175, even if it is only for one day.

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[A.FreeRadical]

Today I burned 900 calories pre-workout.

BB Flat Bench Press, 2 x 195 x 6, 1 x 195 x 5
BB Inlined Bench Press, 2 x 135 x 12, 2 x 135 x 11

No post workout cardio today.

Yesterday, I hit 176 lbs again, today I was 177 lbs.

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