EC Cycle: #4 Chest & Abs 1/4/04

[Pam]

I'm not even going to try to get caught up on all the posts here. Sorry for being MIA but I'm back now and back on track.

Short explanation - I superset everything, stretch for 1 minutes between supersets, stretch for 3 minutes between Supercycles, then go on to the next set of exercises. I am putting the powerlifting on the back burner while I try a fat loss routine. I think I have trying to focus on too much so for the next 6 months I am really going to work on keeping the reps high and getting my cardio in at 6am..wish me luck on that one.

Supplements: 1 gram L-Carnitine, 500 mg Gluamine

Total workout time: 50 minutes

Supercycle 1:
Cable Internal Rotation (bottom to top) 1x25x5
Cable Internal Rotation (top to bottom) 1x20x10
Stretch 1 minute
Cable Internal Rotation (bottom to top) 1x25x5
Cable Internal Rotation (top to bottom) 1x20x10
Stretch 3 minutes

Supercycle 2:
Flat Bench Twisting DB Press 1x25x10
Straight Arm Pulldown 1x25x10
Stretch 1 minute
Flat Bench Twisting DB Press 1x25x10
Straight Arm Pulldown 1x25x10
Stretch 3 minutes

Supercycle 3:
Scott Incline DB Press 1x25x10
Bent arm Pullover 1x25x10
Stretch 1 minute
Scott Incline DB Press 1x25x10
Bent arm Pullover 1x25x10
Stretch 3 minutes

Supercycle 4:
Swissball Crunch 1x50x25


I skipped the last ab exercise because I still have a BB game to get to in 25 minutes..no makeup on nor hair done yet. I also skipped the stretches at the end. Hopefully wont have to do that tomorrow.

Dont have time for much else. I love the lat attachment. I had to work with what my left shoulder could handle...pulled it shoveling a few weeks ago so back to babying it.

I'll check back on ya'll later. I hope you all had a wonderful Christmas.

[jack]

Pam,I think you'll find the lat attachment the most useful accessory you have. There are just so many things you can do with it. You've been needing that for a long time.

How were the weights on your sets? Good luck on the 6 a.m. cardio. You'll love the morning work .

[fish]

Pam,

Hooray for us. I got mine too.

I am using carabineers to connect my handle(s) to a rock climbing sling which then clips into the cable "bineers".

The slings and bineers are designed to bear thousands of pounds. One MUST get climbing bineers and not those key rings. Adequate bineers are 5 bucks apiece. Adequate slings are less than 10 dollars. Slings and bineers combination cost less than a tri-rope, and seem better to me. Of course, I am completely new at this apparatus.

The slings under load are very smooth and more comfortable than rope across the body on the turn moves, pull throughs, and pull overs.

What are you doing for cardio, at what PE or OHR ? Is it a fasting cardio ? Interesting article at

www.ruggedmag.com/index.php?type=Article&i=4&a=1

Glad you're back.

fish

[Pam]

Jack believe it or not the weights were about right...pretty sad huh? I took it really slow on the negative portion of the lift...not a big deal on your first set but pretty effective on the second one.

Fish, I am going to have to check out the slings and bineers...there is a climbing store not to far from here. I am doing fasted cardio, 40 minutes at 6:00am...well I get up at 6 and I'm on the treadmill by 6:10. I know for every article that says fasted cardio doenst work any better than eating something there is one that says it does. I've opted for the fasted cardio mostly because of the time I am doing it and because it is recommended by Dr. Colgan. I dont put much faith in to most of what I read but I really like what he has to say. After reading his books I am convinced that I was just working way too hard. For losing fat he doesnt recommended you're HR get up past 130...now mine was around 135-140 but I think thats ok. Mine used to never get below 155 and usually hung between 160-170.

I also think that I was trying to accomplish too many things, gaining strength and losing fat...i dont believe I can do both effectively..or in my case...at all. So my plan is to sort of follow Dr. Colgan Power Program, I'll keep the exercises the same just change the rep/set scheme to what he recommends for fat loss..which is 2 sets of 20-25 reps always going slow on the negative portion of the lift. I am also going to be doing 40-45 minutes of cardio 5 days a week and will continue to lift 4 days. I am also going to be more faithful in taking my supps, omega 3, carnitine, gluamine, etc.

Thanks for the link, I skimmed the article and will read it more throughly tonight.

That was probably way more than you wanted to know.

Enjoy your lat attachment!!

[fish]

Bineers may be overkill.

I looked at the spring links provided with the lat attachment. They appear to be 5/16th. At home depot similar spring links indicate safe working loads of 240 lbs ?!?

So I guess one can get a couple of spring links instead of bineers.

I still say to get the slings though.

fish.