RJ's Diary

Cardio

35 mins
314 cals
max hr 79%
avg 64%

hard to get going today... maybe im due for a week off... im gonna see how im feeling towards the end of the week.
 
RJ, how long have you been exercising without a break? If it's been longer than a couple of months, you definitely should take one.
 
If you're starting to feel really fatigued, and not making any progress any more, that's a good indication that some time off is in order. I don't think that necessarily means not doing anything physical during your off time -- just something totally different from what you've been doing.
 
TomO said:
If you're starting to feel really fatigued, and not making any progress any more, that's a good indication that some time off is in order. I don't think that necessarily means not doing anything physical during your off time -- just something totally different from what you've been doing.
Click to expand...

i think im gonna start my week off tommorrow with my day off. in stead of excercising, my yard needs a lot of attention. so i think that should suffice for some activity
 
Good idea RJ. Gardening is a great way to burn calories. I tried to get Kelly to do my yard, but she declined. I would like to extend the same offer to you. And free water too!
 
I wish I had a garden, would love to grow things to eat! Save money, burn cals, eat healthy and spend time outdoors all in one! Would be so awesome, maybe one day when I have a house!
 
I forgot to mention this in my diary, but that whole vanilla and peanut butted smoothie... that sounds sooooo good!
 
Hello there:) I noticed in the Foxy thread that you have surpassed your mini goal of 190. HUGE Congrats! How does it feel?? I bet you are pleased with yourself. Keep it up! (like you need to be told that, eh?)

*Sorry of this has already been addressed in your diary. I was about to go workout, but wanted to pop in and congatulate you...have not time yet to peek through your diary yet.*
 
Strength Training (breaks over)

4/24/07

Well i resumed after about 6 days off. i was my light squat day, so i simply picked up on weight where i left off.

10 min warm up
1:10 rest between sets

Light Full squat
40x5 40x5 40x5 40x5 40x5

Deadlift
125x5 125x5

Standing OH press
70x5 70x5 70x5

Pulldowns
160x5 160x5 160x5 160x5 160x5

10 min cool down

time to start pushing foward again!

47 mins
302 cals
max hr 82%
avg 54%
 
4/24/07 - General Cardio

stationary bike, and a little heavy bag work
27 mins
244 cals
max hr 87%
avg 66%
 
Last edited:
hey steve!

Things are going great. just came off of a 6 day break... I noticed a big difference on my cardio today. I pretty much resumed at my same weights i left of on. I'm gonna keep increasing weight as i can.

I was thinking about taking the deadlifts to a full 5 sets... what do you think?
 
Cardio

session 1:
AM empty Stomach

21 mins
171 cals
max hr 74%
avg hr 61%

session 2:
gazelle
33 mins
433 cals
max hr 95%
avg 79%
 
Sounds good.

In reality, it is all about progression. If you are not progressing with intensity (weight lifted) then you should be progressing with some other variable such as volume.

With beginners, a natural progression might be something like this:

Weeks 1&2 - sets of 2x5
Weeks 3&4 - sets of 3x5
Weeks 5&6 - sets of 4x5
Weeks 7&8 - sets of 5x5

That is the most volume that I would use. After you reach weeks 7&8 you work on increasing intensity and leave volume stagnant. Ride out strength gains until they too, plateau. From there, you have many options such as strategic deconditioning or deloading.

Obviously you are not going to fall into this exact picture, but you get the idea.
 
sweet, i'll follow that progression route, next week I'll bump it up to 3 sets dead lifts and 4 sets standing OH press.
Thanks for all your help man, a steer in the right direction saves a lot of time wandering on the right path.
 
oh and while i have you here.... i was wondering if i could get your opinon, or suggestion on what to do about my wide grip pulldowns. On the bowflex the resistance varies slightly. its easier (less resistance) through the first 3/4 of movement, then resistance increases greatly during the last 1/4. the biggest effect is on the wide grip pulldowns.

i was thinking of starting heavy first 3 sets so its a challenge for the first 3/4 of range of motion, and then reducing resistance so i can get my full range of motion in
 
Well don't ever second guess yourself. If you have a question, hit me up! If I don't know the answer, more times than not I will be able to find one for you.
 
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