Nicole - Ausbb

minithemeezer · 10-01-2010, 05:13 PM

I'll do one post a month summarising what's been happening.

Dec 09
Re-started training

Weight loss goal 1: drop 5kg by end Feb 10

Strength goal: Get into routine that works by mid Jan

Aerobic goal: Indoor bike x 2 a week, high intensity intervals (big toe is still stuffed and can't run, jog, pack march or ride hills or anything that pushes pedals hard, damn it). Four x 5 min intervals at 160bpm hurting so I'm a bit crappy in the cariovascular department

For shits and giggles, below is the program the gym PT created for me. My only restriction was no lifting overhead while standing as I wasn't sure how my foot would hinder stability with weight over my head (not many people around over Christmas to spot so I can experiment).

Bike: 5 min
Cross-trainer: 5 min
Rowing machine: 2 min

Chest press machine: 3 sets x 12 reps
Leg press machine: 3 x 12
Flyes - 2kg bbs: 3 x 12
Hamstring curl machine: 3 x 12
Bench press - Smith machine: 3 x 12
Fitball squat against wall with 2kg bbs: 3 x 15
Sit-ups with 2kg medicine ball - front and sides: 3 x 12 (actually, not a bad exercise for those without back problems)
Supermans (lie on belly with arms and legs as high in the air): to failure x 2 (that's really bad for people without back problems, I learned)
Treadmill (easy stroll) [her words, not mine]: 5-10 min

I changed it.

minithemeezer · 10-01-2010, 05:26 PM

Jan 10

10 Jan 10

Weight loss goal 1: week 1 lost 0.6kg, week 2 lost 1.0kg, week 3 0.4kg. Weigh-in Saturday mornings.

I'm eating 5-6 meals a day -- cut out all fatty junk, nearly all bread, cereal, pasta (fought some serious complex carb cravings -- would have started war for a plain baked pizza base which was worrying me), more veg. I don't eat red meat or chicken so experimenting with more fish, low fat dairy, beans and tofu.

Strength goal: Consistently increase weights, sets, reps for all exercises

Program still being tweaked but looks like:

Day 1: Bike
Day 2: Back/hams (SLDL, one-armed row, lat p/down -- will alternate DLs in there somewhere)
Delts (Seated d/b press)
Day 3: Rest
Day 4: Bike
Day 5: Legs (squat)
Chest (bench press)
Abs
Days 6/7: rest (will cut out day 7 rest at minimum when my legs aren't so stuffed for three days after a session)

Sets and weights for all exercises have increased.

I am skipping up the steps to the weight room and gripping and handrail on the way down, which is a nice informal indicator.

Aerobic goal: Proceeding well. Four x 5 min intervals up to 165-170bpm and hurting nicely

Not sure how long the honeymoon period of dropping weight and gaining strength will last, so making the most of it.

15 Jan: lost 0.4kg. Was taking two days to half-recover from leg day, so increased morning protein as it was light-on. Seems to be helping and can knock the additional rest day out of my week.

Kyle Aaron · 10-01-2010, 06:12 PM

Welcome back to training! Now welcome to unsolicited advice, a peril of public forums

It's good that you changed the programme given you, it would not have achieved your goals. I wonder how well you and the PT communicated, though - it sounds like you accepted the programme and then binned it, rather than discussing it with her. I know because I've done the same thing.

It's better to talk to them.

That said, looking at what you told us here and in the introductions thread... there's a continuum of exercises people are given, with the younger, fitter and more bodily aware being immediately given free weights, and the older, less fit and less bodily aware machines and so on.

You told us you are 39 and, "Was state and national-level cyclist on track and criteriums -- spent a lot of time in the gym for strength and power work."

so I would expect you to take to free weight compound exercises very well. Lat pulldowns and seated presses and things are just too simple for you. I would not recommend a split routine for you, but rather full-body 2-3 times a week.

If you can only do strength training twice a week, then I suggest,
squat, bench press, deadlift

Compound lifts involve lots of muscles, and so burn lots of energy. They also tax your body very heavily, so that you're burning energy for 24-48 hours afterwards as your body recovers. Given your goals of losing fat and building muscle, these seem best for you.

When you can do 3+ reps of squat with 1.5 times your bodyweight (whatever your bodyweight is then, I mean), bench 1x, and deadlift 1.75x, or something around there, then if you are no longer progressing, you might want a split routine.

If you squat and deadlift properly then your abs won't need direct work, they'll be working hard bracing you as you lift. But you can chuck in some prone braces and that sort of thing at the end if you want to.

minithemeezer · 11-01-2010, 08:28 PM

Guilty, your honour, of not communicating with the PT. Trainers don't know if clients don't tell them, so I'll get off my unassertive arse and talk to her.

I have time for more sessions and want to do more; it's been more the recovery time needed to transit from a ruinous level of soreness to tolerable enough to break the muscles down again *blush*.

Thanks for the advice on full body. I'll give it a go to shake things up a bit -- much appreciated that you took the time for such an extensive response.

minithemeezer · 08-02-2010, 08:03 AM

January summary:

Week one: lost 0.6kg
Week two: lost 1.0kg
Week three: lost 0.4kg
Week four: lost 0.2kg
Week five: lost 0.5kg

All lifts went up each week (squat is still embarrassingly shithouse), diet was cleaned up of processed grains except morning porridge. No more than one small cheat a week (hmmm, corn on the cob). Good month.

And so, the return-to-weights beginner's good fortune expires in February, a medical issue reaches a major decision point, and the search for a new gym starts, but those my friends, are stories for another post ...

katie · 08-02-2010, 09:24 AM

Good idea to post up a summary about your month! Nice work in improving your lifts from week to week

minithemeezer · 09-02-2010, 09:38 AM

Thanks so much, Katie. The honeymoon is over and the hard work is beginning now, but I'm recovering more quickly and requiring fewer rest days so I can increase the intensity now :-).

minithemeezer · 14-02-2010, 10:04 AM

Feb 10

Week 1: lost 0.2kg. I added an extra serve of protein in the am which accounted for low number, but I appear to be recovering more quickly and can eliminate a rest day
Week 2: lost 0.4kg
Week 3: static

Added 2.5kg each to last work sets of bent-over row and SLDL and handled well. Very happy, especially with bent-over row, as finding a comfortable position took a few weeks and my alignment feels more natural now

The beginner's gains and dual anabolic/catabolic processes are about to run out -- I'd like to drop another 1.8kg before then to get under a psychological barrier, so I'll see.

I gave notice at the current gym and think I've found another that's open at the hours I need regardless of my job situation and it has four rooms of free weights *drools*.

Need to have x-rays of stuffed big toe joint next week and see surgeon.

Had only three cheats in eight weeks. The double salt Dutch liquorice the other night made my taste buds tingle

. It's easier not to cheat as I'm working too hard to sabotage gains.

I was looking for something the other day in the study and found some old training diaries from 1990-1994. I wish I could find the later years (weight lifting one body part a day was in then, people!) and my dietician's plans as they're almost comedy gold compared with recommended eating plans in the current day!

Kyle Aaron · 14-02-2010, 10:48 AM

Well done on your progress. I'm looking for a new gym, too, not good to be the big fish in a small pond (big in strength, not size). I need stronger people to train with and inspire me

Shrek · 14-02-2010, 11:32 AM

Good Work Nicki.

10-01-2010, 05:13 PM	#1 (permalink)
minithemeezer Senior Member Join Date: Dec 2009 Location: Mornington Peninsula, Victoria Gender: Posts: 279	Nicole I'll do one post a month summarising what's been happening. Dec 09 Re-started training Weight loss goal 1: drop 5kg by end Feb 10 Strength goal: Get into routine that works by mid Jan Aerobic goal: Indoor bike x 2 a week, high intensity intervals (big toe is still stuffed and can't run, jog, pack march or ride hills or anything that pushes pedals hard, damn it). Four x 5 min intervals at 160bpm hurting so I'm a bit crappy in the cariovascular department For shits and giggles, below is the program the gym PT created for me. My only restriction was no lifting overhead while standing as I wasn't sure how my foot would hinder stability with weight over my head (not many people around over Christmas to spot so I can experiment). Bike: 5 min Cross-trainer: 5 min Rowing machine: 2 min Chest press machine: 3 sets x 12 reps Leg press machine: 3 x 12 Flyes - 2kg bbs: 3 x 12 Hamstring curl machine: 3 x 12 Bench press - Smith machine: 3 x 12 Fitball squat against wall with 2kg bbs: 3 x 15 Sit-ups with 2kg medicine ball - front and sides: 3 x 12 (actually, not a bad exercise for those without back problems) Supermans (lie on belly with arms and legs as high in the air): to failure x 2 (that's really bad for people without back problems, I learned) Treadmill (easy stroll) [her words, not mine]: 5-10 min I changed it.

10-01-2010, 05:26 PM	#2 (permalink)
minithemeezer Senior Member Join Date: Dec 2009 Location: Mornington Peninsula, Victoria Gender: Posts: 279	Jan 10 10 Jan 10 Weight loss goal 1: week 1 lost 0.6kg, week 2 lost 1.0kg, week 3 0.4kg. Weigh-in Saturday mornings. I'm eating 5-6 meals a day -- cut out all fatty junk, nearly all bread, cereal, pasta (fought some serious complex carb cravings -- would have started war for a plain baked pizza base which was worrying me), more veg. I don't eat red meat or chicken so experimenting with more fish, low fat dairy, beans and tofu. Strength goal: Consistently increase weights, sets, reps for all exercises Program still being tweaked but looks like: Day 1: Bike Day 2: Back/hams (SLDL, one-armed row, lat p/down -- will alternate DLs in there somewhere) Delts (Seated d/b press) Day 3: Rest Day 4: Bike Day 5: Legs (squat) Chest (bench press) Abs Days 6/7: rest (will cut out day 7 rest at minimum when my legs aren't so stuffed for three days after a session) Sets and weights for all exercises have increased. I am skipping up the steps to the weight room and gripping and handrail on the way down, which is a nice informal indicator. Aerobic goal: Proceeding well. Four x 5 min intervals up to 165-170bpm and hurting nicely Not sure how long the honeymoon period of dropping weight and gaining strength will last, so making the most of it. 15 Jan: lost 0.4kg. Was taking two days to half-recover from leg day, so increased morning protein as it was light-on. Seems to be helping and can knock the additional rest day out of my week. Last edited by minithemeezer; 16-01-2010 at 01:17 PM. Reason: update 15 jan

10-01-2010, 06:12 PM	#3 (permalink)
Kyle Aaron Active Member Join Date: May 2009 Location: Melbourne Gender: Posts: 3,682	Welcome back to training! Now welcome to unsolicited advice, a peril of public forums It's good that you changed the programme given you, it would not have achieved your goals. I wonder how well you and the PT communicated, though - it sounds like you accepted the programme and then binned it, rather than discussing it with her. I know because I've done the same thing. It's better to talk to them. That said, looking at what you told us here and in the introductions thread... there's a continuum of exercises people are given, with the younger, fitter and more bodily aware being immediately given free weights, and the older, less fit and less bodily aware machines and so on. You told us you are 39 and, "Was state and national-level cyclist on track and criteriums -- spent a lot of time in the gym for strength and power work." so I would expect you to take to free weight compound exercises very well. Lat pulldowns and seated presses and things are just too simple for you. I would not recommend a split routine for you, but rather full-body 2-3 times a week. If you can only do strength training twice a week, then I suggest, squat, bench press, deadlift Compound lifts involve lots of muscles, and so burn lots of energy. They also tax your body very heavily, so that you're burning energy for 24-48 hours afterwards as your body recovers. Given your goals of losing fat and building muscle, these seem best for you. When you can do 3+ reps of squat with 1.5 times your bodyweight (whatever your bodyweight is then, I mean), bench 1x, and deadlift 1.75x, or something around there, then if you are no longer progressing, you might want a split routine. If you squat and deadlift properly then your abs won't need direct work, they'll be working hard bracing you as you lift. But you can chuck in some prone braces and that sort of thing at the end if you want to. __________________ Recent clients' best results: BW +10kg/-27kg ... BF-11% ... ♀/♂1RM/kg SQ65/145 OHP30/65 DL75/170 "fitness and lifting is just an interest I have. Plain and simple. Some people like music, others like shopping, I like deadlifts." - a client[/SIZE]

08-02-2010, 08:03 AM	#5 (permalink)
minithemeezer Senior Member Join Date: Dec 2009 Location: Mornington Peninsula, Victoria Gender: Posts: 279	January January summary: Week one: lost 0.6kg Week two: lost 1.0kg Week three: lost 0.4kg Week four: lost 0.2kg Week five: lost 0.5kg All lifts went up each week (squat is still embarrassingly shithouse), diet was cleaned up of processed grains except morning porridge. No more than one small cheat a week (hmmm, corn on the cob). Good month. And so, the return-to-weights beginner's good fortune expires in February, a medical issue reaches a major decision point, and the search for a new gym starts, but those my friends, are stories for another post ...

08-02-2010, 09:24 AM	#6 (permalink)
katie Active Member Join Date: May 2009 Gender: Posts: 1,130	Good idea to post up a summary about your month! Nice work in improving your lifts from week to week __________________ Rock climbing since 2005; running and resistance training since May 2009

11-01-2010, 08:28 PM	#4 (permalink)
minithemeezer Senior Member Join Date: Dec 2009 Location: Mornington Peninsula, Victoria Gender: Posts: 279	Guilty, your honour, of not communicating with the PT. Trainers don't know if clients don't tell them, so I'll get off my unassertive arse and talk to her. I have time for more sessions and want to do more; it's been more the recovery time needed to transit from a ruinous level of soreness to tolerable enough to break the muscles down again blush. Thanks for the advice on full body. I'll give it a go to shake things up a bit -- much appreciated that you took the time for such an extensive response.

09-02-2010, 09:38 AM	#7 (permalink)
minithemeezer Senior Member Join Date: Dec 2009 Location: Mornington Peninsula, Victoria Gender: Posts: 279	Thanks so much, Katie. The honeymoon is over and the hard work is beginning now, but I'm recovering more quickly and requiring fewer rest days so I can increase the intensity now :-).

14-02-2010, 10:04 AM	#8 (permalink)
minithemeezer Senior Member Join Date: Dec 2009 Location: Mornington Peninsula, Victoria Gender: Posts: 279	Feb 10 Week 1: lost 0.2kg. I added an extra serve of protein in the am which accounted for low number, but I appear to be recovering more quickly and can eliminate a rest day Week 2: lost 0.4kg Week 3: static Added 2.5kg each to last work sets of bent-over row and SLDL and handled well. Very happy, especially with bent-over row, as finding a comfortable position took a few weeks and my alignment feels more natural now The beginner's gains and dual anabolic/catabolic processes are about to run out -- I'd like to drop another 1.8kg before then to get under a psychological barrier, so I'll see. I gave notice at the current gym and think I've found another that's open at the hours I need regardless of my job situation and it has four rooms of free weights drools. Need to have x-rays of stuffed big toe joint next week and see surgeon. Had only three cheats in eight weeks. The double salt Dutch liquorice the other night made my taste buds tingle . It's easier not to cheat as I'm working too hard to sabotage gains. I was looking for something the other day in the study and found some old training diaries from 1990-1994. I wish I could find the later years (weight lifting one body part a day was in then, people!) and my dietician's plans as they're almost comedy gold compared with recommended eating plans in the current day! Last edited by minithemeezer; 21-02-2010 at 08:46 PM. Reason: update

14-02-2010, 10:48 AM	#9 (permalink)
Kyle Aaron Active Member Join Date: May 2009 Location: Melbourne Gender: Posts: 3,682	Well done on your progress. I'm looking for a new gym, too, not good to be the big fish in a small pond (big in strength, not size). I need stronger people to train with and inspire me __________________ Recent clients' best results: BW +10kg/-27kg ... BF-11% ... ♀/♂1RM/kg SQ65/145 OHP30/65 DL75/170 "fitness and lifting is just an interest I have. Plain and simple. Some people like music, others like shopping, I like deadlifts." - a client[/SIZE]