EC-#5/Legs & Core and Cardio 1/6/04

[Pam]

Cardio:
Treadmill/30 minutes/ 6:20am/L-Carnitine 1 gram/Glutamine 500 mg


Supps: 1 gram L-carnitine/500 mg Glutamine/1 can Sobe

Legs and Core

Supercycle #1
Front Lunge 1x15xBW
Back Lunge 1x15xBW
Stretch 1 minute
Front Lunge 1x10xBW
Back Lunge 1x10xBW
Stretch 3 minute (in reality, stretched 1 minute caught my breath the other 2)

Supercycle #2
Leg Ext 1x20x50
GHR 1x5xBBW
Rest 1 minute (yes I cheated)
Leg Ext 1x20x50
GHR 1x5xBBW
Stretch 1 minute; sat 2 minutes

Supercycle #3
Cable Adductor Rotation 1x20x15
Cable Abductor Rotation 1x20x15
Rest 1 minute
Cable Adductor Rotation 1x20x15
Cable Abductor Rotation 1x20x15
Rest 3 minutes

Supercycle #4
Back Ext off GHR 1x10xBW
Reverse Back Ext off GHR 1x10xBW

Ok let me say this, this may not look like much but this was one hell of a workout. My legs were like rubber after the first superset of lunges. Those just took everything out of me. I didnt use weight because I have a lot of work to do on those in regards to form and because my knees just couldnt take it. I am hoping to see improvement as I go along. Seriously this was a tough workout. Not so much as far as amount of weight but in volume. Doing 30 lunges, actually wouldnt that be 60 since I did both legs...either way it was tough...very aerobic. My legs are jello right now.

I should have done another set of back extensions but I had had it...it just wasnt going to happen.

Well thats it, I need to try to get up and go make dinner.

[jack]

I'm out of breath too. What does BBW stand for. Just questions .

[fish]

What's your PE or OHR on the treadmill ?

Are those static or dynamic lunges ? I have knee issues, and prefer static. I don't think exercise loses much effect and it is easier on my knees and easier to manage the dumbbells.

What is a cable adductor/abductor rotation ?

I believe you that the workout was tough. Especially if it’s not what you usually do.

One of the reasons I vary my routines so much is that although I realize that I am restricting my absolute strength gains, my goal is general strength/endurance across the broad spectrum of movement encompassed by general outdoor athletic exertion. I'd like to be fit for stuff ranging from rock climbing to ocean diving, from racket ball to golf, even if I rarely do a given activity.

fish

[Pam]

BBW, every single one of the words I would have to use to tell you what that stood for are banned from the forum. Any more questions?

Fish they were dynamic lunges, never thought of doing static lunges but I may opt for those on the second set. My main goal in my lifting, well and cardio, workouts is to lose fat and gain a little or maintain my muscle..in that rep range thats about all I'm going to be able to do.

My heartrate stays around 135-145. In Colgans book he recommends 120-135 bpm in order to lose fat. He also mentions that high intensity workouts tend to burn as much fat as they do muscle...yes I do know you both tried to tell me to slow down.

Cable adductor/abductor rotations - you take a strap, hook it to the lower pulley then around your ankle, stand sideways to the lat attachment then you either pull your leg across your body so that the working leg is closest to the lat attachment, with as much ROM as you can, or you turn the other way (same leg) and bring your leg across your body so that your working leg is furthest away from the lat attachment (cable is crossing in front of your non working leg). Did that make sense? I'm sure you've done or heard of these before but were probably just called something else.

By the way Jack...smart ass

[jack]

Thanks for the compliment,Pam .