DE Bench 10/7/03

[Pam]

Cardio: 45 minutes/Intervals on treadmill

DE Bench

Speed Flat Bench 1x10x45 1x8x65 9x3x75 (c/m/w)

Flat DB Tri Ext 1x15x15 1x10x25 3x6x25

Skull Crushers 3x10x45

Tri Pushdowns 1x10x45 1x25,20x30 (pulled my shoulder on second set so lowered the weight and was fine)

Seated Cable Rows 3x12x80 (kept it light because of my shoulder)

DB Barbell Raise 3x15x5 (last minute change in line-up because of, yes you guessed it, my shoulder)

Rotator Cuff (bottom ½) 1x15x2 (top ½) 1x15x2

Cuban Rotation 2x15x10

Well I think things went well but I’ll let you know tomorrow morning how my shoulder holds up. Well that’s it, I’m running late with dinner. I hope ya’ll had a good day.

[Pam]

Just thought I'd give an update for my workout yesterday...my tris still arent as sore as they should be...in fact they dont hurt that much at all. But my shoulder is good, no pain, which really surprises me with how it felt last night. My butt, hams and calves are sure sore though from doing 45 minutes of intervals. I did most of them going uphill and I can feel it. I think tonights I'll at a lower incline. Bought my AMP and RED BULL just to be sure I had that extra umph I need to get through it. I was too busy worrying about the doctor calling to workout today.

Thats it...just need to figure out what I need to do with my tri's. I think the 25's on the tri ext were a bit much and my form probably suffered. I need to get my 20's back downstairs. I'll do more pushdowns too next time. What gets me is they were really burning when I was doing those. I only rested about 30 seconds between sets.

Anyway, thats my update.

[jack]

Give me your consumers report on the SoBe,Amp and Red Bull. My favorite is Amp. I've only tried the Red Bull once but they're all close.

Please stop doing the tri pushdowns or let me come up with some solution to rigging some bands up on your pushdown/lat attatchment that won't make it so hard to get started but still give you the resistance you need at the top. I'm just afraid you'll hurt your shoulder getting into position. Or for the time being just use the bands for the tri pushdowns. Remember what you told Ryan .
Also,don't forget the bands on the on the DB extensions.....you'll get more resistance and your form won't suffer. Those pushdowns will really burn your tri's,bands or weights. I think you should only do two tri exercises and if you've got to have that extra hit,finish the two main ones off with some high rep band pushdowns.

45 minutes on the treadmill. What incline were you using. Maybe I can't catch you afterall . How do you make those little 1/2's? How was your speed on the flat bench without the bands. I'm going to start using just the weight on speed days mixed with the bands and chains to see if I can find the one that works best or the right combination.

Are strawberries still in season in Minnesota? If not I'd like to send you some. They're a wonderful addition to your diet.

[Pam]

I forgot about using the bands. I'll try those next time. I'll just have Ryan get the weights into position for me on the pushdowns. I wont hurt myself and if it does hurt I'll stop.

I liked the SoBe better than Amp, I was up all night so it obviously works. Amp was ok but I didnt seem to get near as much from it as SoBe. I'll be trying Red Bull today.

45 minutes of intervals was tough especially with the incline. I started out with the incline set at 2, actually its always there, then went up by 1/2 until I hit 4, thats all I could do doing intervals. Then I brought it back down to 3 and kept it there. Doesnt sound like much but after 30 minutes it feels like a lot more! I'm trying something I read Poliquin suggested so we will see if it works in getting this weight off.

I type up my workouts in word so thats how I get the 1/2's. Gotta run, breakfast time.

[jack]

So,if type one half or half or one-half it will come up a little 1/2. I guess I'll find out here in a sec. Make sure Ryan helps you with getting those pushdowns in the start position. I think I'm going to change my mind about racing you .

[Pam]

Nope typing 1/2 here wont do it.....you have to type it up in "Word". Going to check my mail and then I'm off.

[fish]

Pam,

would you please tell more about the specific design of your interval workout ?

fish

[Pam]

Fish I change my interval workout around all the time. I don’t really have a set workout although I do have a few that I do quite a bit.

For one I warm-up for 4 minutes, then the next 4 minutes I sprint as fast as I can for 20 seconds, then rest for 10 seconds, sprint for 20, rest for 10...etc for 4 minutes. Then I bring it down again for 4 minutes, I dont bring it way down but enough to catch my breath. Then I repeat the entire process one more time. After that I just do whatever I want until I'm done. I usually try to get in at least 40 minutes.

Another one is really simple. I take 5 minutes to warm up, 5 to cool down, in-between I sprint or walk as fast as I can for 1 minute then bring it down a little for 1 minute. I'll adjust the incline during my sprits too. I keep doing that for usually 35 minutes.

I also use the incline only...meaning my speed stays constant and only the incline changes. I’ll warm-up for 5 minutes then I'll bring the incline up to 9% for 1 1/2 minutes, and then bring it down to 1% for 1 minute. I’ll do that for 14 minutes then bring it back down to 1% for 6 minutes and start all over again. I keep my speed the same throughout the entire workout during my intervals but bring it down during my 5 minute recovery times if I have to. I have asthma so this is usually the time I grab my inhaler and push on. : ).

I really like doing intervals; they really help the time go by fast. Thats about it. I just kind of do whatever I'm in the mood for.

[fish]

Pam,

i guess i should also have asked what you are trying to accomplish.

you did mention fat burn, but as you know, there are a number of potential goals.

your speed work is an excruciating workout. are you also doing your hills to failure ?

the stuff i read seems to indicate that if most, if not all of the benefit to be derived from interval training, whether structured or fartlek, can be achieved at sub-maximal effort levels.

i guess you know that maximal effort levels are physically and emotionally exhausting, and while there is a place for them, i think the literature says not to do them too often.

so I’m wondering, on the assumption that you are familiar with the different levels and their different effects, if you have reckoned the lower ranges of your target levels and tied them to either your observed heart rate or perceived exertion ?

i guess i also wonder if you have tied your Perceived Exertion to your Observed Heart Rate ? then you can choose to get most of the gain with much less of the pain and you can do it whether or not you are wearing your heart monitor.

i really enjoy intervals, especially outdoor hills.

i also like what i call waves. I suggest that you give ‘em a try. pick a lower and an upper heart rate. after warm up, run fairly hard until you hit the upper HR - have to wear your monitor - then jog until you return to the lower HR. try to record the time for heart rate recovery. there is great satisfaction in seeing the heart rate recovery intervals shorten, which, of course correlates with cardio fitness.

peace,

fish

[Pam]

Fish I think the mind set with intervals is changing. My main goal is fat loss. I have more going on than just the need to exercise and eat clean...I do that, on a regular basis. I have been researching, talking to trainers, physiologists, nutritionists and a boat load of other people about whats going on with me. When I go talk to the doctors I know more than they do..thats when they shut down...I'm screwed once again and sent home to try the Atkins diet.

Here's what I do know about intervals. First, I dont do them everytime but I do do them for more than half my cardio workouts. I adjust as I go through the workout..meaning that my sprints may start at 6mph, but by the time I am done there is a good chance they are now around 4.5-5mph. And I dont resemble someone sprinting anymore then either.

That said, intervals increase lean muscle tissue, increase anaerobic and lactic acid thresholds and burn more calories post workout than a steady state cardio workout. And to lose fat I have read its recommended that you do them often..and that you do at least 45-60 minutes of cardio 7 days a week.

I have to run now...still need to get to the grocery store.

[Pam]

I dont think I completely answered your question. I'm not sure what you mean by "are you also doing your hills to failure ?" I'm not sure you can reach cardio failure and come out of it alive. When I do intervals obvious the first few minutes are a lot easier those inbetween minutes...I do give it as much effort as I can. My asthma keeps me in check. I couldnt give an all out effort ever and be around to talk about it. I do however give it all I am capable...make sense? Kind of sounds like I'm talking in circles.

Fish what I have discovered is that my heart rate monitor seems to be a much better gauge for me than PE. I have also discovered that working out at 60-80% of mpr like most advise just isnt enough for me. Doing intervals this often and for this long is something new for me. I'm trying it in an effort to find out if I can get rid of this weight I gained once and for all. I've tried it all Fish, every combination out there, low fat, no fat, high fat, fat burning zone, all out effort, steady state, lifting more, lifiting less, more protein, less protein, less, more protein while standing on your head drinking water...arug...it makes me crazy. I just want my old body back, the one I worked so darn hard to get.

I'll have to give your wave workout a try....it would be motivating to see my recovery time decrease. Thanks for the suggestion.

Did I even come close to answering your questions?

[fish]

Pam,

Yes you did answer the questions, and I agree with just about everything you said.

I am very much a proponent of the 30 to 90 minute aerobic workout mix. I am 55 years old, and I’ve been doing it for 40 years. The only change I have made is that in addition to the body weight exercises I have traditionally done, I now include free weight training in the plan.

I do not generally agree with those who would greatly limit aerobic work because of the anabolic effects. I agree more with the protein turnover crowd.

The concern I was trying to express regarding your workout is in the areas of injury and burnout.

The workouts you describe can be, I repeat, excruciating. 20 /10 s for four minutes x 2 in a single workout sounds like a great workout, but can’t be too much fun.

Although people do say that I’m crazy when I run hills for the sheer joy of it. So I have to admit that your 20/10s may make you happy.

It is in the dark days of winter, when I can’t get out on the snowshoes or the skiis, when I really don’t want to do it on the erg, that knowing just how hard I have to push to get the training effect I want that day comes in handy.

Variety in perceived exertion is, I believe the key.

First, the metabolism is less apt to make the adaptation that reduces the effects of the exercise. (Somebody refers to it as the “chubby aerobic class instructor” effect.)

Second, variety makes it more fun.

Knowing the training effects at the different levels keeps me from feeling too guilty. In fact, I think a well planned plan requires the diversity of effort I’m describing.

Oh, and tying the PE to the HR is done by consciously matching the two while wearing the monitor. There are studies which have demonstrated that a high degree of accuracy can be developed by most athletes. It comes in handy for me since there are many times when I do not wear the monitor.

Pam, I had a 32 inch waist for most of my adult life. Some how, while I wasn't paying attention, I ballooned up to a 34. I just can't seem to get it back down. But I'll tell you what. I'm going to keep trying !

Keep the faith.

fish

[fish]

Make that catabolic, please.

Although I have read that at the higest levels of exertion it crosses back to become anabolic.

Does anyone really understand all this ? I mean the biochemical reactions are so complex, and so particular to the individual. Is it ever more than an educated guess ?

Quantum mechanics, anyone ?

[Pam]

Here's where I'm going to sound like I contradict myself, but I'm really not. I believe intervals build lean muscle tissue, but not enough to throw lifting out of the picture. In fact I do believe that if I were to do only cardio it would in fact have a catabolic effect on my muscles. That fact has been proven...please don't ask me to find the specific study. I am a member of the NSCA and receive their journals and I do know they did a study on this. If I happen to run across it I'll give you more details if you're interested.

As I said before and as I keep preaching to my kids, its all about balance. My workout would hardly be balanced if I only did cardio or only did intervals. As you pointed out, burn out would set in real fast.

There are so many other benefits to lifting than just gaining/maintaining muscle and strength. Although I have not been a good example of this lately (I will point out though that I have been very physically active during this time ) I believe its important for everyone to lift at least 2-3 days a week. Running, walking, jogging...all are great for reasons I don't have to list here...but you're cheating yourself if you're not also making time to hit the iron..and no wimpy sessions here.

I think we both agree here...variety and balance seem to be what everyone needs in order to keep and maintain a healthy lifestyle.

I am going to have to be more mindful of my PE when I am wearing my heart rate monitor..the day will come that I have to send it in for a new battery and it will be nice to know exactly how they correlate.

Fish my weight issue is more than just the typical few pounds or inches that most people put on. Over a year and a half ago, after successfully losing 120 lbs and keeping it off, in 3 months time I gained 30 lbs. Nothing at all had changed with my diet or exercise routine. Since then I have been able to put a halt on the gaining (of course not before gaining a bit more) but cant seem to lose...I only lost 7 lbs on the Atkins diet in 3 months and 4 of that came off while doing what he calls his "fat fast". The most disgusting way of eating you'll ever run across. I don't believe in atkins, I don't believe it healthy over the long run, but that's just my opinion.

I will spare you the details..the short version is everyone but the dam* doctors can see there is something more going on but I am just told over and over again the same thing; "try weight watchers" (the issue ISNT my diet), "have you thought about gastric bypass surgery" (well that was just a slap in the face), "have you thought about taking Meridia" (I can tell you with much confidence I have NO problem controlling my appetite) and my all time favorite "you should stop weight lifting because muscle weighs more than fat." (I wont even touch that one). So my search continues.

Which principles of quantum mechanics did you want to discuss?

Gotta run, I have a little boy here who insists I cuddle with him.

[fish]

I guess I'd like to discuss whether there is any difference between Quantum Mechanics and exericise/diet/weight loss.

In Quantum Mechanics we find the uncertainty principle. A person does exactly the same things but gets different results.

Is there something different in the weight loss matrix?

I do have some serious ideas, but they may not be applicable in your situation, so I won't go there. I will say that they have to do with the unpredictable effects of destructive stress .

Keep the faith, Pam,

fish