ApolytonGP's log comments

ApolytonGP · Post by **ApolytonGP** » Sun Mar 07, 2010 12:51 pm

Appreciate any comments on my training log:

http://www.exrx.net/forum/viewtopic.php?t=6708

I am into free speech and internet chitchat, so anything goes.

nygmen · Post by **nygmen** » Sun Mar 07, 2010 5:37 pm

What does

Week: NS11-A3

mean?

ApolytonGP · Post by **ApolytonGP** » Sun Mar 07, 2010 9:47 pm

NS means "new start", when I started counting "weeks". Note, this is not the beginning of my training regimen (June) nor the beginning of my logging stuff online (OCT).

11 means 11th week.

A is arms (upper body)

L is legs (lower body)

The number after is the workout within the week. A normal week would be: A1, L1, A2, L2, A3, L3, (rest).

Post by **Jungledoc** » Sat Mar 20, 2010 8:17 pm

How long does your workout take?

ApolytonGP · Post by **ApolytonGP** » Sat Mar 20, 2010 11:04 pm

Someone asked that today at NS and my response:

I do the lifting, circuit style (no rests). It is about 30-45 minutes depending on if I rush or not. stretch/tissue/speedladder is another 15. In addition, I do about 30-45 minutes of cardio (either swim or bike/run). I also LIGHTLY bike to and from the gym, replacing a car ride.

So:
30-45 lift
15 soft tissue/warmup/static stretching
30-45 program cardio
30 transportation
------------------------
~ 2 hours

I admit it is not very time efficient. Possibly not a good fit for someone with a lot of family and/or job time demands.

I had a big consulting job a few months ago and in that case, changed the workout to only do the lifts, no cardio, no transport (hotel gym). Packing in a little more cardio and fancier weights on the weekend.

You could probably get 80% of the benefits in 50% the time, also. When I was losing weight, of course the activity level (which was actually even more intense and and longer) was directly related to faster loss rate. More time on the bike led to more weight loss (with constant diet). Of course, that is not an issue any more and if I were to lessen time spent on exercise, I could just lower calories. I'm still well higher than what I reduced at...and I've learned so many tricks for bulking my food.

ApolytonGP · Post by **ApolytonGP** » Sat Mar 20, 2010 11:27 pm

ApolytonGP wrote:NS means "new start", when I started counting "weeks". Note, this is not the beginning of my training regimen (June) nor the beginning of my logging stuff online (OCT).

11 means 11th week.

A is arms (upper body)

L is legs (lower body)

The number after is the workout within the week. A normal week would be: A1, L1, A2, L2, A3, L3, (rest).

Actually the "new start" was after my consulting gig. That kinda threw a minor kink into things for a month or so. And was almost like a deload. Not as many workouts going on. Not raising the weights, etc. And I went back a bit on the swims (entire month of missing swims...I tend to be very cautious on the swims because of my arm). So really New Start is from when I ended that gig.

ApolytonGP · Post by **ApolytonGP** » Mon May 17, 2010 11:24 am

Do you all think I do too much? Or not enough?

Feel like I still get decent gains, no plateaus yet, but am concerned about injuries. Time efficiency could become an issue if I get more of a social or professional life, but for now, I have the time.

Post by **stuward** » Mon May 17, 2010 1:57 pm

How much work you do in your workout depends on your goals. 2x10 will maintain strength and provide conditioning but not a lot of strength or hypertrophy devlopment. You're not doing high CNS involvement exercises so they're probably easy enough to recover from. Your low rest periods probably stimulate your heart rate providing cardio and fat loss benefits but you might still benefit from 3 or 4 sets of the big exercises. If strength development is a goal, you need to go heavier and incorporate squats and deadlifts into your program. There are no basic compound exercises in this list.

Strength: Legs
Captain's chair, straight leg leg raises, single leg 11/11
Anterior tibialis, dumbell hold on toes, 30 sec isometric, alt legs, SKIPPED
glutes, single leg 155/155#
hip adduction 170/170#
hip abduction 140/140#
leg extensions 95/95#
hamstring curl, seated 95/95#

ApolytonGP · Post by **ApolytonGP** » Mon May 17, 2010 2:38 pm

Thanks, sounds like my program is not excessive, you would add more. I agree that I'm much less wiped on legs days than arms.

Post by **stuward** » Tue May 18, 2010 9:09 am

Get some compound movements in your lower body program.

ApolytonGP · Post by **ApolytonGP** » Tue May 18, 2010 9:34 am

I tried squatting and deadlifting, but could not tolerate them on my knee.

Post by **stuward** » Tue May 18, 2010 10:03 am

I think I remember that now. Did you try step ups or lunges?

I remember talking to a fellow in my gym that was doing a variety of hip exercises with a cable machine. I asked him about it as it seemed complex and inefficient. He explained it was how he could work around and injury. To me simple but effective is always preferable to complex and inefficient but you have to do what you have to do.

ApolytonGP · Post by **ApolytonGP** » Tue May 18, 2010 11:03 am

Stepups and lunges are worse, because of the single leg isolation (hits bad spot in left patella more).

Smith squats straight ahead, and leg press seemed to be better, but am worried would end up the same on the knee. I guess that would be the place to explore if I decide to.

I can tolerate leg extensions, if I emphasize the finish (straight leg, patella not involved) and move fast through the bent leg part. And go up slow on the weights. Bent over glute isolation causes me no knee issues (if anything back and hamsgring are synergists, but not quads).

jml · Post by **jml** » Wed May 19, 2010 3:00 pm

Back when I did leg presses, they seemed like a decent exercise. If you put your feet near the top of the thing you push on, it emphasizes glutes and seems easy on the knees.

Do you think stiff leg/romanian deadlifts would be okay for your knees? They take them out of it for the most part.

ApolytonGP · Post by **ApolytonGP** » Wed May 19, 2010 5:15 pm

I think those are both good ideas.Definitely need more burn on legs days. Pathetic how much I'm not tired when doing legs.

Had a big knee flareup with powerlifting squats and deads. Got scared/bummed when I couldn't bike. that's a cardio capability I need to maintain.

but those two listed might be OK. Just gotta think about when/ther I try that again.