RE: DWoods journal
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RE: DWoods journal - 1/13/2004 11:00:09 PM
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DWood
Posts: 169
Joined: 9/4/2003
From: Los Angeles
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In a nutshell I changed to high intensity interval training for fat burning because I read some compelling studies in which two groups did cardio for several months, the first group did long moderate cardio and the second short bursts of high intensity followed by short rest periods. The HIIT group burned off a much larger percentage of bodyfat. I forget where I read it now, maybe in freedomfly, but it made sense to me.
< Message edited by DWood -- 1/13/2004 11:00:31 PM >
(in reply to Chazz540)
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RE: DWoods journal - 1/13/2004 11:05:05 PM
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Chazz540
Posts: 609
Joined: 1/9/2004
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That does make sense...The little quote I put in my post before, kind of explained something which made the whole deal seem really logical. I think I will do that as part of my cardio training.
Did you read what I quoted form, powerhaus?
(in reply to DWood)
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RE: DWoods journal - 1/14/2004 9:44:14 AM
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DWood
Posts: 169
Joined: 9/4/2003
From: Los Angeles
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I read what you quoted from Powerhaus and it seemed that he was advocating very long cardio sessions, which would burn fat but it seems that HIIT is a more efficient way to do it, is that the point you were making?
(in reply to Chazz540)
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RE: DWoods journal - 1/14/2004 9:52:48 AM
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DWood
Posts: 169
Joined: 9/4/2003
From: Los Angeles
Status: offline
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On with the journal. Today was back and biceps, and here's what's going on with that, all advice welcome. I am becoming increasingly bored with my back exercises, I have been doing various pulldowns and rows for quite a while and trying to vary things by changing grips and alternating cable rows and machine rows and one arm dumbell rows but it's becoming a chore. Conversely I am really enjoying my bicep workout so I find that I am not mentally focused on my back workout because I'm looking forward to getting to the bicep stuff. I have always done the back first because it's a large muscle group, but I wonder if I should do biceps first for a while or even split them to a different day so I can focus on my back. I could use some suggestions for alternative back exercises too.
(in reply to DWood)
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RE: DWoods journal - 1/22/2004 4:01:35 PM
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DWood
Posts: 169
Joined: 9/4/2003
From: Los Angeles
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I have been on a forced layoff all week with a cold, so no lifting no cardio and I wasn't inclined to eat as much as normal either, hopefully I'll be back on track tomorrow. I could be wrong but I decided to wait until I was 100% recovered before getting back into training.
(in reply to DWood)
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RE: DWoods journal - 1/29/2004 12:36:30 PM
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DWood
Posts: 169
Joined: 9/4/2003
From: Los Angeles
Status: offline
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Came back after my cold on Sunday and I was planning on easing back into things with lower weight. Turned out that the dumbells I needed were in use, or at least in the possession of a guy who seemed to be planning on using them but never did, so I went for a higher weight than I had managed before and got a couple of good sets out. So that's a new personal best for DB bench presses.
Sunday workout
db bench press
2 warmup sets
2 heavy sets
2 drop sets
DB tricep extension
2 heavy sets
tricep cable pushdown
4 heavy sets
Weighted crunches
4 sets
Monday off, I decided to lay off the cardio for a while because even though I do have some BF I'd like to lose, gaining LBM is more important. I have been trying to eat more and I have gained 4 or 5 pounds in the last 3 weeks or so. I have to practice what I preach so even though I feel like I need to lose fat, the truth is that my build is closer to a long distance runner than a sprinter. psychologically bulking is tough for me, I feel compelled to do cardio.
Tuesday
Squats 2 warmup sets
3 heavy sets
leg extensions
3 heavy sets
leg curls
3 heavy sets
Wednesday
Military press
2 warmup sets
3 heavy sets
lateral raises
3 heavy sets
forward raises
3 heavy sets
rear delt raises
3 heavy sets
calf raises
1 warmup
3 heavy sets
Thursday off
(in reply to Marc David)
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RE: DWoods journal - 1/30/2004 12:08:48 PM
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DWood
Posts: 169
Joined: 9/4/2003
From: Los Angeles
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Back and biceps today, I decided that I wasn't getting enough out of my back workout so I resolved to do pull ups instead of lat pulldowns, it was pretty pitiful. The pull up bar at my gym is a pair of handles spaced for a wide grip like the very ends of the lat pulldown bar so I was only able to manage a couple of pullups with that wide grip. I went back to the lat pulldown and upped the weight as much as I could, so I guess I'll work up to pulldowns or at least try as many as I can each workout. Bicep strength is improving steadily though, I'm adding quite a bit of weight there even though my biceps were kinda tired from the pullup attempts.
I don't list the actual weights I use here because compared to some of you guys they are pretty light, and you might get the impression that I'm not working hard, but rest assured that I am lifting as heavy as I can and increasing the load steadily.
(in reply to DWood)
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RE: DWoods journal - 1/31/2004 3:44:36 AM
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pwolf66
Posts: 1022
Joined: 12/5/2003
From: Montgomery Village, MD
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I second what MDA said, the only person you are competing with is yourself. I can understand not wanting to put the weights down here but I hope that you are tracking them in an off-line training log. As to chin ups, I feel you on that one.
Paul Wolf
_____________________________
A friend helps you move, a true friend helps you move bodies.
(in reply to DWood)
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RE: DWoods journal - 1/31/2004 7:27:04 PM
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DWood
Posts: 169
Joined: 9/4/2003
From: Los Angeles
Status: offline
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Yes, I have my personal log of the weights I use.
(in reply to pwolf66)
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RE: DWoods journal - 2/11/2004 11:30:53 AM
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DWood
Posts: 169
Joined: 9/4/2003
From: Los Angeles
Status: offline
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I finally decided to check out Max OT and it seems very similar to the training routine I had been using, there are a few differences such as the lower rep range. I havent had a chance to go through it thoroughly yet but I altered my workout a little today to fit the Max OT principles.
Back and biceps
Lat pulldowns 3x 4-6
Seated cable rows 2x4-6
one armed upright rows 2x4-6
Barbell curls 3x 4-6
hammer curls 3x 4-6
I really like the lower reps, higher weight it really feels more of a challenge than a chore, which grinding through higher sets and reps can be. I am still not sure about doing back and biceps together because I feel like I am fatigueing my biceps too much with the back stuff, what do you guys think. Max OT recommends cardio 3x a week too and I had stopped cardio because I am not cutting, but I think I'm going to go back to it on non lifting days, what do you think?
(in reply to DWood)
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RE: DWoods journal - 3/12/2004 11:58:58 AM
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DWood
Posts: 169
Joined: 9/4/2003
From: Los Angeles
Status: offline
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Ok here's an update at long last, I don't know if these results are good bad or what. My measurements as of 12/20/2003 were
Height 5'10"
161lbs
Chest 40"
Biceps flexed 13"
Waist 35" I wear 31" jeans
Thighs 20"
Now approx three months later
Weight 167
Chest 41"
Biceps flexed 13.25"
waist 36"
Thigh 21.5"
So I added 6lbs? and several inches including my waist which doesn't thrill me. Somehow it doesn't add up, only 6 pounds heavier. I have been lifting heavy and eating way more then I used to, but it seems like slow progress, I am 39 so it isn't so easy to gain but this doesn't seem like much. I am not happy at all about gaining an inch around the middle. I had stopped cardio for a while in order to try and bulk a bit, what do you think, am I expecting too much too soon?
Edit- actually reading my own post the results seem pretty good except for the expanding waistline.
< Message edited by DWood -- 3/12/2004 12:06:25 PM >
(in reply to DWood)
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