Rack pulls:
225 lbs. (102 kg) 3 x 3
275 lbs. (125 kg) 1 x 2
315 lbs. (143 kg) 1 x 1/2, 1 x 1

Pullthroughs:
100 lbs. (45 kg) 3 x 10

Cable station sidebends:
50 lbs. (23 kg) 1 x 10
70 lbs. (32 kg) 1 x 10
100 lbs. (45 kg) 1 x 10

Hyperextensions:
3 x 10

Comments: +5 minutes HIIT biking.

That's more like it. Also, increasing the range of motion on those pullthroughs (compensating for the limited weight - the stack only goes to 100) very well may have crippled my ass. In the good way, though, not like anal rape.

BB bench:
185 lbs. (84 kg) 1 x 2
225 lbs. (102 kg) 5 x 1
135 lbs. (61 kg) 3 x 3

Bent-over row:
95 lbs. (43 kg) 1 x 10
135 lbs. (61 kg) 1 x 10
155 lbs. (70 kg) 2 x 10

Standing DB shoulder presses:
35s (16 kg) 2 x 10
40s (18 kg) 1 x 8

Lat pulldowns:
150 lbs. (68 kg) 4 x 6

Comments: No cardio, because I was exhausted and fucking hungry.
Jesus, STILL weak? Come on, muscle memory! Maybe I need to start keeping the physical log again. Which I will when I start the Westside stuff. Speaking of, I need to order my stuff if I want it to get here by then.

Leg press:
230 lbs. (104 kg) 4 x 10

Standing cable crunches:
100 lbs. (45 kg) 3 x 25

Sidebends:
60 lbs. (27 kg) 1 x 10
65 lbs. (29 kg) 1 x 10
70 lbs. (32 kg) 1 x 10

Comments: +10 minutes HIIT biking. What the hell, is my lower body really THAT weak?

I just got back from a gym adventure with my boyfriend, who has kindly risen to the challenge of being my personal trainer.  At first I was terrified of working out with him, but I eventually got used to the idea.   It took a lot of convincing that my pit stains and flushed face would look, "cute."  True to his word, he continues to use the word "cute" to refer to my abject grossness.  Clearly, he's a keeper.

This new push to get back in shape is a little bit different than my usual, "yeah I'd like to lose weight and get in shape but I'm really busy..." approach.  The reason:  the dress.

This is the dress I will be wearing in my friend's wedding in April.  I think it's pretty cute, but unfortunately, I was not designed to look good strapless.

I was told, by someone who has seen the dress in person, that it is great because the shape of it covers all of your flaws.  They obviously were referring to flaws in the butt and thigh area, ignoring that whole back/shoulder area.

I don't know about you, but I refuse to be "that girl" walking down the aisle sporting back flab. Don't even lie, you know what I'm talking about.

This is why this gym routine is so different.  For the first time I will be lifting weights to tone, tone, tone in addition to butt-busting cardio.

I feel great right now, but tomorrow I am pretty sure I wont be able to lift my arms above my head. After only two days of lifting, I am still in disbelief that it is actually supposed to make you this sore.  Ouch!

This dress may just be magical, though, because each time I wince with pain I imagine myself in it with perfectly sculpted shoulders, arms, and back.  This is my first wedding, and I'm gonna do it right!

Rack pulls:
225 lbs. (102 kg) 1 x 1
275 lbs. (125 kg) 1 x 1
295 lbs. (134 kg) 1 x 1/2, 1 x 1
315 lbs. (145 kg) 1 x 1/2, 1 x 1

Pullthroughs:
100 lbs. (45 kg) 3 x 10

Standing cable crunches:
100 lbs. (45 kg) 3 x 25

Sidebends:
55 lbs. (25 kg) 1 x 10
65 lbs. (29 kg) 1 x 10
70 lbs. (32 kg) 1 x 10

Comments: +5 minutes HIIT biking. Feeling a little stronger than last night, but not much. I need to work on my grip a little for the sidebends. Luckily, the sidebends help to work my grip a little!

Bent-over row:
95 lbs. (43 kg) 1 x 10
135 lbs. (61 kg) 1 x 10
175 lbs. (79 kg) 4 x 6

Standing dumbbell presses:
40s (18 kg) 3 x 6

Lat pulldowns:
130 lbs. (59 kg) 3 x 7

Comments: Bleh. There was some other screwing around with a couple of triceps exercises, but they're not worth recording. Bleh, I say.

Leg press:
205 lbs. (93 kg) 3 x 10
205 lbs. (93 kg) 1 x 15, pause 5 x 3

Standing cable crunches:
100 lbs. (45 kg) 3 x 25

Sidebends:
50 lbs. (23 kg) 1 x 10
60 lbs. (27 kg) 1 x 10
70 lbs. (32 kg) 1 x 10

Comments: +10 minutes HIIT biking. I don't know if I mentioned it, but it looks like we'll be starting the Westside stuff again September 22. That should be a slap and a tickle.

Lifting by Bunny Glamazon

"Rack" pulls:
225 lbs. (102 kg) 1 x 1
275 lbs. (125 kg) 1 x 1
315 lbs. (143 kg) 3 x 1/2
225 lbs. (102 kg) 1 x 3

Pullthroughs:
100 lbs. (45 kg) 3 x 10

Standing cable crunches:
100 lbs. (45 kg) 3 x 10

Sidebends:
50 lbs. (23 kg) 1 x 10 each side
60 lbs. (27 kg) 1 x 10 each side
70 lbs. (32 kg) 1 x 10 each side

Comments: + 7 minutes of HIIT biking. "Rack" is in quotation marks because we just put the bar across some benches which happened to be around the proper height. Missing that 315 pissed me off. NEXT WEEK. :x The cat was there again, though. :D :D :D

BB bench:
135 lbs. (61 kg) 1 x 6
185 lbs. (84 kg) 1 x 1
205 lbs. (93 kg) 1 x 1
225 lbs. (102 kg) 1 x 1
245 lbs. (111 kg) 1 x 1/2 (completed the rep, but not without a little help about halfway up)

Bent-over rows:
155 lbs. (70 kg) 4 x 7

Incline bench:
135 lbs. (61 kg) 3 x 10

Lat pulldowns:
130 lbs. (59 kg) 3 x 10

Comments: I lost a lot of strength in those three weeks off. :shock:

Leg press:
225 lbs. (102 kg) 4 x 10

Calf presses?:
225 lbs. (102 kg) 1 x 25

Standing cable crunches:
100 lbs. (45 kg) 3 x 20

Sidebends:
60 lbs. (27 kg) 1 x 10 each side
65 lbs. (29 kg) 1 x 10 each side
70 lbs. (32 kg) 1 x 10 each side (I didn't even go that heavy with them at Excel!)

Comments: + 10 minutes of HIIT biking. I'm going to be dead tomorrow. Also, new plan: Until I get the hang of this "new" squat technique, it's gonna be high reps for squats and low (maybe even singles) for deadlifts. My legs are gonna swell up like fat rats.

EDIT: OH YEAH, AT WEIGH-IN BEFORE LIFTING I WAS 260 LBS. (118 KG) WHICH IS JUST 10 LBS. (4-ISH KG) FROM MY SHORT-TERM GOAL AND 60 LBS. (27 KG) FROM MY WEIGHT ON JANUARY 1ST. :shock: :shock: :shock: :shock: :shock:

My results:

Level 1 = 27; 60 seconds rest

Level 2 = 17; 60 seconds rest

Level 3 = 20; 60 seconds rest

Level 4 = 17; 120 seconds rest

Level 5 = 30; END!

Quite a nice burn in my arms and I feel good.  I htink I might like this challenge.

La condanna di  doversi amare fino alla fine

di Wildgreta

Si susseguono le nauseabonde cronache su Silvio e Veronica. Oggi tocca al Corriere della Sera, con questo articolo di Maria Latella. Lascio a voi il giudizio sull'articolo ma mi permetto di dare un consiglio a Lady Veronica: basta con i ritocchi leggeri, basta con i filler che si fanno per evitare il lifting. Meglio fare n intervento radicale, piuttosto che apparire come una maschera gonfia e deformata di ciò che si era vent'anni prima. I soldi non mancano, le conoscenze neppure.
Veronica e Silvio, l'estate del gran ritorno «Rimasto male chi credeva divorziassi»
Le foto della coppia mano nella mano e il cambio di look della riservatissima first lady

Sono più o meno quindici anni che Silvio Berlusconi sacrifica l'agosto per tutti noi. Per noi che lavoriamo nei giornali, intendo. Un'estate si offre, forse inconsapevolmente, ai fotografi in compagnia di una bella squadretta di amici. Tutti in candida divisa, tutti di corsa sul curatissimo prato di Bermuda.

Qualche anno dopo, sempre d'agosto, non più amici ma sempre e comunque in compagnia. Passeggia (altro curatissimo prato) nel parco di villa Certosa con la prima graziosa fanciulla di una serie che presto diverrà numerosa . Passano le estati, ma Berlusconi continua a lavorare per noi: c'è la bandana che fa sgranare gli occhioni di Cherie Blair, ci sono le festone sarde però con ballerine cubane, c'è insomma sempre e comunque una notizia, una foto, una novità in arrivo da Berluscolandia. Succede anche st'estate, naturalmente e lo scoop è Silvio marito e nonno. Dopo il presidente operaio di un'indimenticabile 6 per tre (campagna elettorale 2001), il presidente pater familias è davvero la più stupefacente carambola mediatica del Cavaliere. Siamo di fronte al solito lavoro d'immagine, indispensabile per riequilibrare il Berlusconi devoto alle raccomandate a Saccà? O invece, dietro il photoshop, c'è, come si dice, anche un po' di sostanza? Un indizio darebbe un po' credito alla seconda ipotesi. Perché, stavolta, l'estate non è del solo Silvio. È, a sorpresa, piuttosto di Veronica. Tornata accanto al marito nelle foto ufficiali di Chi ma anche in quelle diciamo paparazzate. E se «la casalinga di Macherio» lascia il suo eremo, una qualche sostanza ci dev'essere. Considerando dunque lei, e non lui, protagonista di quest'estate, ecco qualche commento all'album dell' agosto 2008.

A come Alessandro Per lei è il primo nipotino, per Silvio il quarto. Al fine di presentare il piccino, Veronica è tornata davanti all'obiettivo di Enrico Labriola. Il medesimo non la fotografava dai tempi del lancio di Tendenza Veronica. Più di un lustro, oramai.
B come Berlusconi La famiglia prima di tutto. Riuniti a villa Certosa per il cinquantaduesimo compleanno di Veronica, così come a Pasqua si erano visti tutti a Valbonne, in Provenza, nella villa di Marina Berlusconi. I Berlusconi versione Magnum costituiscono ormai un'impressionante task force: erano presenti figli di primo e secondo letto, nipotini, compagni e compagne. Tra loro ovviamente non si chiamano così: papà non gradirebbe. Perciò Marina dice di Vanadia «mio marito», Piersilvio della Toffanin «la mia fidanzata» e Barbara di Valaguzza «Giorgio». Il boyfriend americano di Eleonora è, al momento, soltanto: «my friend». L'imponente gruppone ha inviato urbi et orbi il seguente messaggio: «Piantatela di seminare zizzania. A differenza di altre grandi famiglie, non abbiamo intenzione di massacrarci per l'eredità».
C come caftano Anche Veronica, del resto da tempo sedotta dall'Oriente, manifesta passione per la moda del momento. Numerosi caftani (il prediletto, verde acqua, è di Blumarine) sono arrivati con lei a Villa Certosa. Restano appesi alle stampelle di metallo, quelle che trovi nei negozi. In camera sua, in Sardegna, Veronica non aveva, e forse non ha ancora, un vero armadio. Per sottolineare la precarietà della presenza?
C come capelli Ferve, tra Forte dei Marmi e Sabaudia, un appassionante dibattito: Veronica sta meglio liscia o gassata? Le scelte tricologiche derivano talvolta da moti dell'anima, talaltra da necessità. L'impressione è che la blanda permanente esibita nelle più recenti sedute fotografiche sia effetto della necessità. Consente il fai da te, elimina il passaggio dal parrucchiere e in effetti comparve già nella scorsa primavera, proprio mentre nonna Veronica si dava, con entusiasmo, alle pappe di Alessandro.
D come divorzio Da anni la signora Berlusconi raccoglie notizie sul suo imminente divorzio. Quest'estate, in coincidenza con le note telefonate intercettate, l'ultimativo gesto era dato per certo: «Chissà come ci saranno rimasti male» ha commentato lei pensando ai tanti e accorati appelli rivoltile da più parti e da più prime pagine.
L come lago Parafrasando il fortunato film, potrebbe essere lei la nuova «ragazza del lago». Tra le notizie in arrivo da Berluscolandia, figura infatti anche una nuova annessione al patrimonio: la decima (undicesima? Dodicesima? Ah saperlo) villa del Cavaliere. Sul lago Maggiore, questa volta. Veronica, per ora, c'è stata una sola volta. Pare la trovi bellissima ma così perfetta, e così perfettamente arredata dai precedenti proprietari, che a dormirci si sentirebbe un po' a disagio. Più ospite che padrona di casa. «Magari le prime volte preferirei dormire in albergo», ha confidato alle amiche.

Maria Latella

Corriere della Sera 9 luglio 2008

Ignore for a second that this is possibly the second worst photo ever taken of me.  Trust me, you don't want to see the worst.  Regardless, this photo depicts my new workout.  Just what is my new workout?  It is quite simple.  Attach a harness to the rear end of a 90lb dog, grab the handles, lift and carry for about 10-20 minutes 4 to 5 times a day.

Now unlike most workouts, hopefully the weight will decrease as he gets back some use of his legs.  For now though it me holding 100% of the weight of his back half 99% of the time.

Furthermore, unlike other workouts I post on here I don't recommend this workout to anyone since it requires having an injured pet- something that is much harder than I previously realized.  However, despite the difficulties I've learned a few lessons (will post on those another day) and had a few laughs (mostly about a dog who doesn't seem to realize his back half isn't working so he hasn't changed a bit in how he acts or where he wants to go).

Despite the fact he woke me up at 4:30 a.m. in order to coax me out of bed and over to pet him until he fell back asleep I still love him.  Reminds me of when Sasha was a baby.

Pullthroughs:
100 lbs. (45 kg) 3 x 10

Standing cable crunches:
100 lbs. (45 kg) 3 x 10

Sidebends:
60 lbs. (27 kg) 2 x 10 each side
65 lbs. (29 kg) 1 x 10 each side

Comments: The belt still needs some HARD breaking in. Ow. Also, heavy stuff next week. I mean it. Also also, there was a cat hanging around outside the gym, so you're goddamn right I petted it. :x

Schwarzenegger was a pioneer, but he was also a genetic freak – what worked for him almost certainly won’t work for you. Lifting weights was Schwarzenegger’s life – this is a luxury working people can rarely afford.

Here’s the good news – you can achieve outstanding results by spending less time at the gym! Just follow these simple tips:

Everything Is In The Preparation

The time you spend at the gym is not limited to those minutes when you’re actually working out. Getting your gym kit ready, driving to the gym, getting dressed, getting undressed, showering afterwards, driving home – all this stuff adds up. Get in the habit of considering your total gym time, which includes all of these things plus the actual workout itself. Now, consider what you can do to shave off some precious minutes before and after your workout.

For example:

• Join a gym that is close to home.
• If possible, only visit the gym at off-peak, or less busy times
• Prepare your gym bag the evening before your workout.
• Consider showering when you get home, rather than at the gym.

Lift Weights No More Than Three Times A Week

As a new gym user, it’s easy to want to get the most value out of your expensive membership, and it’s not uncommon to see people hitting the gym five, six or even seven days a week! Even for a veteran this is counter-productive – your muscles need rest and recovery. By overtraining them you will encourage atrophy. Not only will they not grow, they might even shrink!

For the first 4-6 months of your membership, three visits to the gym each week is more than sufficient to obtain great results without risking damage to your health. It’s also a regimen that is easy to maintain.

Don’t Worry If You Miss A Workout

Life has a habit of putting things in your way, particularly when you’re trying to do something productive. From time to time something will happen that will mean you will have to skip a workout.

Here’s the thing – don’t worry about it. Just make up the workout the next day, or as soon as you can. One great method I’ve used to ensure I get to workout three times per week is to not plan my days off in advance. Many people like to take the weekends off, or only go to the gym Monday, Wednesdays and Fridays. That sounds great on paper, but what if life gets in the way?

While it is essential that the body gets sufficient rest (see below), if you don’t plan your days off and attempt to go to the gym whenever you possibly can, you will find that you miss very few workouts. Think of your gym visits and recovery periods as constantly ongoing – by taking a day off in between each visit, you’ll automatically hit your target of three sessions each week.

Do A Full-Body Workout

None of us are professional bodybuilders, so why do so many of us attempt to follow their workouts? Bodybuilding magazines are notorious for this, endlessly publishing the routines of modern pros that are far too advance and strenuous for regular people.

A full-body workout is a great time-saver but also a regimen that offers the most benefits for beginner and intermediate gym users. Many new gym users concentrate entirely on the so-called ‘beach muscles’ – chest, shoulders and particularly biceps. This is counterproductive, as the largest muscle groups – back and legs – are often completely ignored. The body likes to grow proportionately, so by favouring some muscle groups over others you won’t see the best results.

Focus on the larger muscle groups through compound exercises. These move the body through multiple joint movements and provide complete muscle fibre stimulation, as opposed to isolation exercises, which focus on a single joint.

Example compound exercises include barbell squats, pull-ups, dead lifts, bent-over rows, bench press, military press, dips and lunges. (Tip: search YouTube for working examples of all of these exercises.)

Each full-body workout should contain six or seven of these compound exercises, performed in reverse-order of muscle size, i.e., legs, back, chest and then shoulders. (See example workout below).

Workout For No More Than 40 Minutes!

Your total time at the gym should take no more than 40 minutes, which includes preparation. Ideally, you should be lifting weights for no more than 30 minutes in total, which includes all exercises and rest between sets. Keep the intensity high.

To achieve this, it’s important to look at your workout program intelligently. Each exercise should be broken down into ‘warm-up’ and ‘working sets’ – the former prepares the muscle for the more intensive shock of the latter, which should be heaviest possible weight you can lift while maintaining proper form.

The size of the muscle group will determine the number of sets and repetitions necessary. Additionally, as a muscle group is warmed up there is less of a need for ‘warm-up’ sets with each new exercise.

Here’s an example workout:

LEGS
Barbell Squat: 2 x 10 (warm-up sets), 2 x 8 (working sets)

BACK
Pull Ups: 2 x 10 (weight-assisted), 1 x 8
Dead Lifts: 1 x 10, 1 x 6-8
Bent-Over Rows: 1 x 6-8

CHEST
Bench Press: 2 x 10, 1 x 6-8

SHOULDERS
Military Press: 1 x 10, 1 x 6-8

Total Exercises Performed: 6
Total Sets: 15

Each set, with rest, should last about two minutes, which makes 30 minutes in total.

Superset

A superset involves performing two exercises back-to-back without rest. For best results you should use opposing muscle groups. For example, one could superset back with chest by doing one set of pull-ups immediately followed by one set of dips. This counts as one superset. Then rest and repeat. It’s a great way to save time and produces great results. Consider using the superset method on alternate months, as the impact on the body, particularly with compound exercises, is significant.

Rest!

Rest is essential to muscle gain. If you visit the gym too regularly or don’t have sufficient rest between sets, your progress will suffer.

A good rule of thumb is to rest 45-60 seconds between each set. Consider resting an additional 30 seconds between exercises (i.e., 90 seconds). Be mindful of your total workout time!

If you plan to workout three times per week, you need a minimum of 48 hours of rest between workouts. This is essential. Your body needs the recovery time, and trying to do too much will lead to poor results.

Don’t Waste Time

Increasingly gyms have become places for people to meet and chat with their friends. Don’t waste time chatting at the gym. Leave your mobile phone in your locker and if you workout with friends, keep it as professional as possible.

By following the advice above, you can ensure that your gym sessions will be as productive as possible. Because you’ll be spending less time there but still seeing great results, you'll also have a strong motivation to keep going.

DB bench:
135 lbs. (61 kg) 5 x 3

Bent-over row:
135 lbs. (61 kg) 4 x 10, underhand grip 1 x 10

BB incline bench:
95 lbs. (43 kg) 4 x 10

Assisted pullups:
-100 lbs. (-45 kg) 4 x 4

Lat pulldowns:
100 lbs. (45 kg) 4 x 10

Comments: I feel I should mention that, between a lot of these sets, I was screwing around with the spring bar (no clue how much resistance, I just know that I could barely get 10 reps) a lot. The belt is still awesome, though I may need to loosen it a bit if I actually want to bend at the waist.

I've had my mom on NROLFW, Stage 1, since April. She keeps dropping off the program for a few weeks and hasn't really wanted to move on and learn new moves with more weight. She'd never really lifted before I put her on NROLFW; she usually just walks on the treadmill. And she works out in the morning, in the basement, by herself. So she really needs a program that she can do without supervision.

I first really noticed Valerie Waters' Red Carpet Ready a while back when Skwigg blogged about her experiences with the program. And anything that gets Skwigg's recommendation is worth trying out. I bought the RCR e-book last weekend and read through it with the intention of putting my mom on the program. (Ha! My own personal guinea pig!)

Goals section. The first part of RCR is about setting goals, preparing for the program, and really committing yourself to following the program. Because, obviously, if you don't follow the program, you can't expect the results of the program. (Don't just say, "Well, duh," because too many people think that just because they're kinda sort "on" a program that the program should magically work.)

Nutrition section. Valerie makes it clear that "Nutrition accounts for about 80% of the program." Eat every 3 hours, eat protein at every meal, drinks lotsa water, plan out your meals: all that important stuff is there. Valerie's not a calorie counter, so instead she gives recommendations on sample meals, portion size, and plate coverage (the % of your plate that each macro should cover). (If you do need to calorie count, as some of us do, or need to know why you're "hardly eating" but not losing weight, then check out Leigh Peele's Fat Loss Troubleshooter for more nutrition advice. RCR would probably work well with FLTS.)

Workout section. There are two workouts, A & B, that are alternated, and the workouts themselves change after 3 weeks. Each workout has 3 circuits that you repeat 2-3 times, doing most moves 12-15 times per circuit, for a total workout of about an hour. The highest weight listed on the movements is 10 lbs; however, movements include single-leg Romanian deadlifts, planks, Y & T (from the YTWL), step ups, lunges, single-leg squats, and push ups. In other words, most of the movements are challenging enough as body-weight exercises, so having lighter weights isn't hindering your progress. A few exercises require a resistance band or the "ValSlide" (it's kind of like a pad that slides across any surface, so whatever limb is on the ValSlide is having to work harder to stay in place). All exercises include a description of where you should be feeling the work.

Cardio: In addition to the weight exercises, you do cardio on your "off" days (with one day a week completely off). There are 3 cardio workouts to choose from, all of them an interval workout. The first cardio workout is the easiest, the second is medium, and the third is more advanced. All cardio workouts are presented by "perceived exertion," and a chart is included to help you figure out each level.

* * * * *

So who could benefit from RCR? (Obviously Skwigg did, so right away that means that everyone can.) If you're not focused on gaining much strength, don't have access to heavier weights, or only have 6 weeks, then give this a go. And/or if you're following fat loss advice like Fat Loss Troubleshooter and so need a program that doesn't drain you and doesn't need lots of recovery, I think RCR would be a good complement.* (As many of us trying to do NROLFW and follow FLTS found out, NROLFW is too much on fewer-than-maintenance calories.)

My mom was actually very excited when I first told her the name of the program. She kept bugging me until I finally downloaded it, and she had it in the page protectors and in a notebook within a few minutes of getting the hard copy. She's buying a small step today for the step ups (I use the weight bench) and is looking at resistance bands. This week is her prep week: making sure she has everything, getting used to eating lunch again, and going to bed earlier/getting up earlier. She's been through Workouts A1 & B1, one time through each circuit; her first response was, "I have to do those more than once?!" She's never tried intervals before, but she was up to jogging on the treadmill, so she should be alright with those.

Mom update, 08-08-08: She not only bought a step, she also found the actual Valslides at Target and bought them. (I haven't played with them yet.) Couldn't find the Valband, though. I'll try a few other places for a resistance band for her.

_{*To be fair, I haven't tried the RCR workouts myself yet, so I don't know how draining the workouts might be. If they leave you completely wiped out, wanting only to crawl back in bed and unable to go on with the rest of your day, then okay, they're intense and probably wouldn't work well with an extreme deficit. (For the record, the previous description is how I felt on NROLFW when I did it in the morning on maintenance calories. Tired, sluggish, and grumpy all day.)}

With the Olympics coming around very shortly, I find myself getting all geared up for the Pelvic Power Lifting Event. Personally, I still hold my high school record for Pelvic Power Lifting (2nd place all-time at my middle school because I was still developing). It is by far my favorite sport, and I hate to brag but... it's no fault of mine that I didn't turn pro.

I'd say that no sport combines (extremely) raw athleticism, while at the same time exhibiting a strapping, statuesque stiffness. Believe me when I say it's a lot harder than you could ever imagine. Reasons I didn't turn pro include:

• I couldn't grow a full enough goatee. Professional and Olympic rules require at least a decent goatee to be worn on all male competitors.
• I had a few too many thrusts with the wife of the head of USA Pelvic Thrusting (who also happens to be the commisioner of the Professional Pelvic Power Lifters League (PPPLL)).
• Because of my supersperm, I impregnated many of my female liftees. Unable to establish a solid rapport with a regular partner, my results were inconsistent.

You're all probably jealous of my former glory, but I urge you not to be. If you practice for about 50 years, and eat a diet solely of Viagra and jet fuel, there's a chance you can match my high school prowress. That may not sound decent, but try to tell me it's not decent when you're standing atop the gold medal podium, chick on bone, bringing the first ever Pelvic Power Lifting gold medal home to your country.

Lifting : At the moment train the loading phase, so lots of volume with moderate weights for next two weeks follow from 1-3 weeks of deload + intensification

so let's get started :

Liftingsession A Heavy, August 3rd 2008

Backsquats 5x5 same weight 125kgs

Deadlifts 6x6 same weight 142,5 kgs

Benchpresses 5x5 same weight 95 kgs

GP-Rows 5x5 same weight 95 kgs

------------------------------------

August 4th morning endurance/heartrate session :

Man Maker : 12 minutes Kettlebell-Swings (x25) alternating rope jumps (1min.)without rests

------------------------------------

Liftingsession B Light, August 4th 2008 :

Powercleans 5x5 same weight 80 kgs

Pushpresses 5x5 same weight 70 kgs

Cleanpulls 5x5 same weight 132,5kgs

Weighted Chins 5x5 same weight BW+27,5kgs

-----------------------------------------

Liftingsession C Light, August 5th 2008 :

Backsquats light 5x5 same weight 102,5

Good Mornings 4x8 - 65/72,5/80/87,5kgs

Weighted Dips 5x5 same weight BW+40kgs

----------------------------------------

August 6th morning endurance/heartrate session :

Man Maker : 12 minutes Kettlebell-Swings (x25) alternating rope jumps (1min.)without rests

Kettlebell 20kgs Clean + Press 10/10 x 8/8/8

Renegade Rows + Burpees + MountainClimbers

-------------------------------------

 August 6th evening endurance/heartrate session :

BW-Chin+Dip Kombo -> BW-Chins x 12 alternating BW-Dips x15 for 5 rounds

Kettlebell-Meltdown 300 Workou copying from KBAdvantage (http://www.youtube.com/results?search_query=kettlebell+meltdown+300+workout&search_type=&aq=1&oq=Kettlebell+Me) with following adjustments (fatprinted) :

25x V-Ups

50 x Cleans (Snatches unfortunately not possible for me due to shoulder injury some years ago)

25 x Pushups

50 x Swings

50 x Burpees

30 (instead of 50) x Clean + Press 

50 x Mountain-Climbers

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My schedule for the next few days includes an early morning session of stretching:

Neck/Trapezius Stretch (seen to the left; do in all four directions); Wrist Stretch (seen to the left; do in two positions- palm facing body and knuckles facing body);Seated Hamstring Stretch; Bent-Knee Forward; Bridging; Pat the Back; Seated Side Straddle; Back Straight Leg Extension; Back Curl to Extension; Spinal Twist

Each stretch is done twice for 30-45 seconds each with a few seconds rest in between.

There is also a session of WiiFit Yoga (about 30 minutes)

Interval training (about 35 minutes including warm up and cool down)

and a short but intense resistance training routine:

Jumping Jacks; Burpees; Deadlift with Shrug; Sit-ups; Push-ups; Shoulder Press; Prone Leg Raise; Bench Press; Deadlift with curl and press; Push-ups with side Plank; Modified Plank; Bicycle Kicks.

Of course you can add to this my everyday workout now of carrying the back half of a 90lb dog around the yard as he casually looks for a place to pee.  It is as if he is oblivious to how heavy he is.  HA!

Leg press:
180 lbs. (82 kg) 4 x 10

Standing cable crunches:
70 lbs. (32 kg) 3 x 10

Sidebends:
60 lbs. (27 kg) 3 x 10 each side

Comments: I also did a pullup (with about 100 lbs. knocked off at the bottom, but full weight at top), so I'm almost proud of that.

Those squats were simply for technique (trying something new), but I can tell by how heavy they seemed that I'm going to have to pretty much relearn how to squat properly. So the numbers are going to be disappointing for a while.

My belt kicks ass, though. :D

While exercise is a proven way to prevent the loss of muscle mass, a new study led by McMaster researcher Dr. Mark Tarnopolsky shows that taking a combination of creatine monohydrate (CrM) and conjugated linoleic acid (CLA) in addition to resistance exercise training provides even greater benefits.

The study to be published on Oct. 3 in PLoS One, an international, peer-reviewed online journal of the Public Library of Science, involved 19 men and 20 women who were 65 years or older and took part in a six-month program of regular resistance exercise training.

In the randomized double blind trial, some of the participants were given a daily supplement of creatine (a naturally produced compound that supplies energy to muscles) and linoleic acid (a naturally occurring fatty acid), while others were given a placebo. All participants took part in the same exercise program.

The exercise training resulted in improvements of functional ability and strength in all participants, but those taking the CrM and CLA showed even greater gains in muscle endurance, an increase in fat-free mass and a decrease in the percentage of body fat.

“This data confirms that supervised resistance exercise training is safe and effective for increasing strength and function in older adults and that a combination of CrM and CLA can enhance some of the beneficial effects of training over a six month period,” said Tarnopolsky, a professor of pediatrics and medicine.

This study provides functional outcomes that build on an earlier mechanistic study co-led by Tarnopolsky and Dr. S. Melov at the Buck Institute of Age Research, published in PLoS One this year, which provided evidence that six months of resistance exercise reversed some of the muscle gene expression abnormalities associated with the aging process.
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Article adapted by MD Sports Weblog from original press release.
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