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stayceX
on 7/12/05 2:03 am - Baltimore, MD

10 min bike 12 mins of sprint intervals (3 min sprint, 1 min walk, 3min sprint, 1 min walk, 3 min sprint, 1 min walk - Sprint was 6.8 mph, walk is 3.0 mph on the treadmill). 30 min lifting similar routine as Sundays ---------------------------------------------- Standing row in squat on free motion machine supersetted with regular Squats on squat machine 15X3 Ball Crunch into chest press on free motion machine 15X 3 Cable Cross Machine Lumberjack supersetted w/ medicine ball hard as I can throw to ground, catch and drop into squat back to stand and then lift over head for shoulder press 15X 3 10 minutes cool down cardio on arc trainer Really high intensity workout today...too high. I hit 178 Heart Rate which is probably my max or very close and got sick to my tummy and had a bright pink face for about 20 minutes after.

The high heart rate carried through during the lifting too. It didn't get lower than 150. I really needed that cool down cardio. I think it was starting off with the sprint intervals that killed me. I need to do a 1:1 ratio with the sprint walks. The 1 min walk didn't let me recover enough back to a lower heart rate. Maybe try 3 min sprint, 3 min walk and see how that goes next time. Anyone else doing sprints or interval heart rate training for cardio? Just curious what other people are doing.

jlewisjr
on 7/11/05 10:25 am - Elizabeth, NJ

RNY on 09/19/03

Topic: New Book, New Routines!!

Hi Everyone: I just got a book in the mail on Saturday called High Intensity Training. I read it from cover to cover on Sunday after I came from the Gym and today I tried some of the shoulder exercises since it was should & back day. I've been using mostly machines so today with the assistance of the trainers at the gym I did my shoulder exercises using dumbells and barbells. What a difference. I could really feel the shoulders burning. I still did my lats and rowing using the machines. The sauna after thew workout really felt great. I needed the change in routine. Tomorrow I'll try some new leg and calf exercises. Jesse

DeeDee_Cole
on 7/11/05 6:55 am

RNY on 05/24/04

Topic: RE: Bod Pod results from last week

WOW - I couldn't imagine eating 3000 calories a day.....I'm 14 months out and I don't think I eat 1000 still. I'm also not a female and not built like the male body builders are - but gosh you're numbers are certainly impressive!!! If you really follow your plan I don't see any reason you can't reach your 12% goal!!! You're doing a fantastic job...... Dee Dee

stayceX
on 7/11/05 6:38 am - Baltimore, MD

RNY on 04/19/05

Topic: RE: Happy Monday

Thanks guys! The ab work I'm doing feels a little funky. I don't have pain but I do notice that I get sore pretty fast in that area so I'm being cautious. It doesn't take a lot. Especially the upper abdominal area near my pouch. I guess I'm still in recovery phase? The rest of my strength seems to be coming back really well. I hit the 3 month post op mark a week from tomorrow.

stayceX
on 7/11/05 6:30 am - Baltimore, MD

RNY on 04/19/05

Topic: RE: Bod Pod results from last week

You will do it!! I just know it. Sounds like you have a very sound plan to get to that 12%. Good Luck!

stayceX
on 7/11/05 6:28 am - Baltimore, MD

RNY on 04/19/05

Topic: RE: flexing at Myrtle Beach

Hubba hubba.. Hot Stuff!!!!! You look fantastic John!! Love the Speedo! lol

mikee
on 7/11/05 5:43 am - Zinfandel, CA

Topic: RE: Bod Pod results from last week

Thank you for including me as a "serious" trainer, I appreciate it more than you know. You are an inspiration to me, 15.7%, wow, I cannot wait to see that, let alone strive for 12; it is awesome to see such success and be able to see that I can get there if I keep working(I do not think I will ever run again, but I may try soon). Mike