Author Topic: Il Capo's workouts  (Read 32223 times)

Offline Wlfdg

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Re: Il Capo's workouts
« Reply #30 on: February 14, 2010, 05:38:15 PM »
If you can't push the weight overhead just continue with the squats for the last 2 cycles.

Fruit? That's for you to decide. Training with low glycogen/fasted, seems self defeating to me.   

Offline Il Capo

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Re: Il Capo's workouts
« Reply #31 on: February 15, 2010, 03:05:32 PM »
If you can't push the weight overhead just continue with the squats for the last 2 cycles.

Fruit? That's for you to decide. Training with low glycogen/fasted, seems self defeating to me.   

Thanks for the advice. Hmmm, I wonder why I did not think of doing just the squats. I think I may have a lazy gene in my after all. Must. Supress. That. Gene.

About fasting: I have been doing the Tabata's in the AM before breakfast / brunch or drunch, whatever I end up doing. I was thinking that I should get my metabolism going earlier in the day, to benefit the most from EPOC. I will try having a light breakfast before Tabata next time and see how it goes.


Offline Il Capo

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Re: Il Capo's workouts
« Reply #32 on: February 15, 2010, 03:09:15 PM »
Feb 15th Day B

1) Alt single Clean & press. 5x5 @ 50lbs. I struggled a little more than last time on this one. Probably recovering from yesterday's thrusters.

2) Bulgarian Single leg Dead lift: can't do these so I did Dumbbell front squats instead. 5x5 @ 35lbs. Legs got a decent workout, but arms are definitely the limiting factor. Tried using 40lb DBs but arms kept limiting performance. I was also not confident about my form, so I tried to keep weight stable instead of increasing weight with poor form. I'll try to study a few videos before next time.

3) Incline Dumbbell press: 35lbs @ ~ 30 degrees. Reps: 6,6,5,4,4.

4) Janda situps: 2XF: 16 and 11.

Offline Wlfdg

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Re: Il Capo's workouts
« Reply #33 on: February 15, 2010, 06:32:55 PM »
About fasting: I have been doing the Tabata's in the AM before breakfast / brunch or drunch, whatever I end up doing. I was thinking that I should get my metabolism going earlier in the day, to benefit the most from EPOC. I will try having a light breakfast before Tabata next time and see how it goes.

If you're just doing Tabata I think you are on the right track. Just go from Thrusters into squats if need be. What I think would be better is to really focus on driving the dumbbells overhead with your legs.  ;)

Offline Il Capo

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Re: Il Capo's workouts
« Reply #34 on: February 15, 2010, 06:52:37 PM »
What I think would be better is to really focus on driving the dumbbells overhead with your legs.  ;)

Yeah! Awesome idea. I actually do that when doing single clean & press (that's what got me from 45lbs to 50lbs, really). Will try next time.


Offline Il Capo

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Re: Il Capo's workouts
« Reply #35 on: February 16, 2010, 02:23:37 PM »
Feb 16th - Tabata Thursters.
Weight: 20lb DBs
Reps (approx. from memory): 9,8,6,5,5,4,4,4

Managed to make it through the entire set! I was using my legs to drive the DBs overhead during virtually all last 6 sets. But I made it!

I measured my Heart rate shortly after finishing (went to a cardio machine with a HR monitor). It was ~ 171 which is pretty hardcore.

According to different formulas my max HR is between 183 and 189, so that's close enough. In my treadmill or rowing machine days I used to try and stay between 150 and 160, but for longer periods of time.

Link for HR formulas: http://www.brianmac.co.uk/maxhr.htm

Offline Wlfdg

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Re: Il Capo's workouts
« Reply #36 on: February 16, 2010, 04:27:44 PM »
Managed to make it through the entire set! I was using my legs to drive the DBs overhead during virtually all last 6 sets. But I made it!
GOOD WORK!  ;D

Offline Il Capo

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Re: Il Capo's workouts
« Reply #37 on: February 16, 2010, 04:49:41 PM »
Thanks, Wlfdg. I had a couple of serious "Must. Not. Give. Up" conversations with myself and am glad I made it through.

Offline Wlfdg

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Re: Il Capo's workouts
« Reply #38 on: February 16, 2010, 06:17:02 PM »
"The body is 10X stronger than the mind knows it is."  ;D

Offline Il Capo

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Re: Il Capo's workouts
« Reply #39 on: February 17, 2010, 09:51:58 PM »
Feb 17th - Day A

Note: as usual, weights are for each Dumbbell (DB).

Before this workout I checked the correct technique of all exercises, as I felt like I may have been doing some things wrong. Turns out I was doing several things wrong, and was able to correct form while increasing weight.

1) Dumbbell front squat. 5x5 @ 40 / 45lbs

I was holding the DBs above my shoulders and not resting them anywhere on my body. By resting them (proper technique), I was able to increase weight to 40lbs for the first 3 sets and to 45lbs for the last 2. Should use 45lbs next time.

2) Alternating single Hand Dumbbell row. 5x5 @ 50lbs (+5lbs). Technique was fine before, but I was still able to increase weight.

3) Dumbbell bench press. 5x5 @ 45lbs (+10lbs). I was doing these all wrong. No wonder my pecs never felt like they were getting any work out! Main issue: I was going down too much (elbows were at an acute angle and wrists went as low as chest height). Proper technique: 90 degree angle on elbows.

So glad I could improve technique on this one and increase weight as a result.

4) Reverse crunch (3xF): 48, 42, 33.

Offline Wlfdg

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Re: Il Capo's workouts
« Reply #40 on: February 17, 2010, 09:58:53 PM »
Good Work!

Offline Il Capo

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Re: Il Capo's workouts
« Reply #41 on: February 17, 2010, 10:08:17 PM »
Thanks!

I suspect that doing Tabata when I don't do strength work is actually improving my strength training.

I used to think that I would not recover enough, but the opposite seems to be happening.

Offline Wlfdg

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Re: Il Capo's workouts
« Reply #42 on: February 17, 2010, 10:34:24 PM »
The stronger your cardio-vascular system is the more efficient every process in your body is going to be. Everyone needs to be an athlete!

Offline Wlfdg

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Re: Il Capo's workouts
« Reply #43 on: February 17, 2010, 11:01:22 PM »

Offline Il Capo

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Re: Il Capo's workouts
« Reply #44 on: February 18, 2010, 06:35:48 PM »
Thanks for the squat tips. That's what I did last time, i.e. rest them on my shoulders.