Ironwill's workout log

[Lif]

Awesome!!! That fact that you fit that into your workday is insane. It takes a lot of effort, in opinion, to try and fit in a good workout after a long day. Great job

[ironwill]

Are you adding the 20 minutes steady state after the intervals? Or are you just repeating the intervals for 25 minutes then doing the cool down for 5 minutes?
I think the protein shake is good after the workout, to help the leg muscles repair and recover faster.

.....actually I was so pooped out, I just cut back to an aerobic level, just to get through it without dying..... . Not really that bad, but I try to listen to body, and with the full body workout's if I feel like I am overdoing, I will cut back some. Normall, I warm up 5 min. (sometimes 4) and on every even number, 4,6,8 etc. I sprint for 30 sec. or a little longer depending on how I feel, then rest until the next even number until min. 24 then cool down for 5. Thats always goal, and eventually to go further with the sprints. Problem I have on the elliptical, legs start to burn out before I feel really winded.
I like the shake after the cardio, as well as the weight routine, makes the whole deal feel complete, I tore it up, then gave it something to help it rebuild. Sometimes it's just before bed, but I don't think its wise to go to bed hungry, but I could be wrong.

[ironwill]

Awesome!!! That fact that you fit that into your workday is insane. It takes a lot of effort, in opinion, to try and fit in a good workout after a long day. Great job

Hey thanks, I'm sure workouts aren't 100% after a 15 hour workday, but at times I have to do it that way to keep lifting schedule on track. job involves alot of sitting, and I prefer being on feet moving all the time, so sometimes a workout feels good, to get all pent up energy out......

[fitoverforty]

Problem I have on the elliptical, legs start to burn out before I feel really winded

Are you using any resistance settings, if so, what level? Does your elliptical have the different height levels (lowest level is like skiing, highest level more running), if so, what height level do you use? When I do HIIT on an elliptical I normally set the resistance really low, if at all, and I raise the height to similate running. If I set the resistance too high legs tend to burn out too before I feel like I have finished. Just a suggestion.
Have a great Labor Day!

[ironwill]

Problem I have on the elliptical, legs start to burn out before I feel really winded

Are you using any resistance settings, if so, what level? Does your elliptical have the different height levels (lowest level is like skiing, highest level more running), if so, what height level do you use? When I do HIIT on an elliptical I normally set the resistance really low, if at all, and I raise the height to similate running. If I set the resistance too high legs tend to burn out too before I feel like I have finished. Just a suggestion.
Have a great Labor Day!

Thats a good point. I can't change the height, but can change the resistance. I typically keep it at the lowest setting until I sprint, then raise it up to level six or seven. I will try keeping it lower, and see if legs can get through it better. I feel cardio (heart and lungs) wise I'm ready to go longer, but legs are saying "NO WAY"........
We went to an outdorr concert saturday, they had Big Daddy Weave, Josh Wilson, and Sarah Reeves. Really awesome. Not sure if you've ever heard of any of them.

[fitoverforty]

I typically keep it at the lowest setting until I sprint, then raise it up to level six or seven

Well no wonder your legs are screaming at you!!! If it were me I would reverse it and do the harder resistance on the slower intervals then switch to no resistance on the sprint and let it fly!! ...but that's just me
Hadn't heard of Big Daddy Weave, but i have heard of Josh Wilson and Sarah Reeves - I like "Sweet, sweet sound". I also like Mercy Me, Phillips Craig & Dean, Nicol Sponberg - Selah. Great stuff Man, I haven't been to an outdoor concert in years! I bet you guys had a great time!
Are you and your wife playing any volleyball these days? I remember you mentioning it a while back...just wondered if your workouts had improved your game.

[ironwill]

I typically keep it at the lowest setting until I sprint, then raise it up to level six or seven

Well no wonder your legs are screaming at you!!! If it were me I would reverse it and do the harder resistance on the slower intervals then switch to no resistance on the sprint and let it fly!! ...but that's just me
Hadn't heard of Big Daddy Weave, but i have heard of Josh Wilson and Sarah Reeves - I like "Sweet, sweet sound". I also like Mercy Me, Phillips Craig & Dean, Nicol Sponberg - Selah. Great stuff Man, I haven't been to an outdoor concert in years! I bet you guys had a great time!
Are you and your wife playing any volleyball these days? I remember you mentioning it a while back...just wondered if your workouts had improved your game.

Yuh, I think Big Daddy is a bit newer. Too funny though, the only one in your list we haven't seen is Nicole. The others were awesome....just saw MM a month or so back. Just didn't want it to end.
I will try the HIIT as you say......I was like what gives, same thing skiing, legs always beg for mercy when everything else wants to keep going. Hopefully, the lifting routine will give them a little more beef.......

Mon.

Squats--3x12x95
Bench--12x95wu,12x135, 11x135, 8x135
Mil. Press--12x65, 10x65, 9x65
RDL's--3x12x8
Wide Grip Pulldown--3x12x80
Close Grip Row--10x130,11x130, 10x130

[ironwill]

Tues and Wed.--OFF days, two 15 hour workdays

Thurs.

Deads--3x12x165
Bench--2x8x155, 6x155
Wide grip pulldown--12x90, 11x90, 8x90
Mil. Press-12x65, 2x10x65
Lunges--3x12x27.5
Close Grip Row--2x12x130, 5x130

We made the mistake of waiting intil evening to workout, like 830pm,
that was a mistake, as I was worn out from a busy day, and yawning through
the whole workout.

[ironwill]

Fri.

HIIT--Elliptical--30 min.--4.4 miles

On sprint I only raised the resistance one level, instead of like six levels, and it wasn't as hard on legs, but was still able to get HR to 160ish. I jumped off a couple of times and did jumping jacks as sprint, but only got HR to 140ish.

Sat.

Squats--12x105, 2x12x115
Bench--10x155, 9x155, 5x155
Wide grip pulldown--3x12x90
Stiff-legged deadlift--3x12x45 (wasn't sure if this was a good substitute for RDL's)
Mil. Press--2x12x65, 7x65
Close grip row--3x12x130

[fitoverforty]

I see your total distance was a little farther at 4.4, surely because of the lower level, hence you had more rotation=more speed and "traveled" further. Good that your heart rate stayed in the 160's, so you aren't losing any effort, just changing the type of effort used. As far as jumping off and doing the jumping jacks...I think the lower HR speaks for itself , seems you lose all the forward momentum and speed your body was doing and replacing it with an exercise that is completely different and not as beneficial as the sprints. I would do the jumping jacks before you do HIIT as a warm up, but once on the elliptical, in opinion, that's where I'd stay...but that's just me!
Anyway, hope you and your family have a blessed and restful Sunday!

[swanso5]

Stiff-legged deadlift--3x12x45 (wasn't sure if this was a good substitute for RDL's)

definately not if your knees are locked out

[ironwill]

Stiff-legged deadlift--3x12x45 (wasn't sure if this was a good substitute for RDL's)

definately not if your knees are locked out

Would it be suitable with knees slightly bent?

We were short on time, so did those as it hit both legs at once. I notice on RDL's it really seems to hit the glute when you raise the rear leg, though I don't think that is the intent.

Sun.

1.5 hours of pretty intense Volleyball play. I was sweating pretty good, and heart racing at times, though I don't know if it counts for cardio day, thats what it will be on Sundays from now on, as our Sweet 16 league has started up. The working out has mad big difference, I was getting a pretty good workout, but didn't get really winded like in the past. primary job is hitting/blocking so am going to start some rotator cuff strengthening exercises. Spiking is quite hard on the shoulder, and left pec, as well as the abs.

[swanso5]

rdl's and stiff lkegged deadlifts are the same thing unless youy're doing those old school shitty "actual" stiff legged deadlifts where your knees are locked out...they should actually be called semi stiff legged deadlifts

http://www.uponlinetraining.com" onclick="window.open(this.href);return false;

[ironwill]

rdl's and stiff lkegged deadlifts are the same thing unless youy're doing those old school shitty "actual" stiff legged deadlifts where your knees are locked out...they should actually be called semi stiff legged deadlifts

http://www.uponlinetraining.com" onclick="window.open(this.href);return false;

Yup, we do semi-stiff. I've seen the "old skool" type......not good.

Mon.

Deads--3x12x175
Bench--8x155,12x135,9x135
Wide Grip Pulldown--2x12x100,1x10x100
Step-ups--3x12x27.5

Shortened workout, as we were both very tired, and super sore from our VB games on Sunday. Not completely recovered so kept it short and lighter.

[swanso5]

Bench--8x155,12x135,9x135

why not do all sets at 155??
you've dropped your output by 10% decreasing to 135