Karyn's Extremely Private Journal - No Peeking

[Karyn]

Wed - Feb 3:

Drills:
1. Deep Lunges x20 - no problems
2. 1 Leg Jump to stabilize x5each - better, but still wobbly
3. Lateral lunge to torso twist x20 - no problems

S.S.
1. Jump up and chinup to squat thrust 4xform failure
- I did 5 each set; although I cannot get my chin up to that damn bar so I don't know if that really counts. Need to practice this. Is there anything I can do to help build up to this. I've been training for 1 year now this month and I still cannot do a stupid chin-up...it's so frustrating.

2. DB Turkish getup 4xform failure
I did the first set with 10 lb weight - 5 reps each side. Then you had me increase to to 20 lbs. Oh my! I did 4 on my right side and 1 only on my left side on 2nd rep. I was able to do 4 R/2L on 3rd set and 3 R / 2 L on my last set. My knees were getting rug burn though my pants and are now skinned. I'll have to bring my mat next time as both knees took a licking on this. Need more practice, but understanding this better now.

20 min cardio - Did Elliptical for 20: 5 min at 60-65 on Level 5; 3 min Level 10 with rpm 55 to 60; 2 min level 11 with 55 to 60 rpm; 3 min level 12 with 55 to 60 rpm; 3 min level 13 with 55 to 60 rpm; 2 min level 14 with 55 to 60 rpm; 1 min level 15 with 55 to 60 rpm.

Thanks...for killing me!

[tyferrell]

Little trouble here and there and a new drill to get you on the right track.

Plyo:
Circuit
2x20 ankle hops
2x20 1leg ankle hops each side
2x20 1leg jump to stabilize - alternate
2x5 Jump up to chinup

Triset 90sec break after set. Choose a weight yuo can do 8x
DB RDL 2x40
Inchworms 2x30
Lat Pull down Palms facing you 2x20

[Karyn]

I need a little clarification please...

In the triset I understand that Iam to choose a weight that I can do at least 8 reps with...but what does 2x40 represent (40 lbs or 40 reps)?

thanks,

K

[tyferrell]

reps

[Karyn]

Wednesday - January 5th

Circuit
2x20 ankle hops - okay
2x20 1leg ankle hops each side - okay
2x20 1leg jump to stabilize - alternate - getting better, but still needs improvement
2x5 Jump up to chinup - getting better, but still need improvement

Triset 90sec break after set. Choose a weight yuo can do 8x

DB RDL 2x40 - used 35 Lb dumbbells (70lb total) - did all 40 reps first set but on second set had to let go twice and re-grip at 21 / 13 / 6

Inchworms 2x30 - okay

Lat Pull down Palms facing you 2x20 - did 60 lbs first set and increased to 70 lbs 2nd set, but only made it to 14 and then re-gripped/re-grouped after a few seconds to do the final 6

Did 20 on the elliptical - 5 min L 5 / 5 min level 10 / 1 min increases up to 15 for next 5 minutes and back to level 10 for last 5 minutes - staying between 55 and 60 rpm.

[tyferrell]

Alright you have numbers to beat. No slacking BEAT YOUR NUMBERS

Circuit

2x20 ankle hops
2x20 1leg ankle hops each side
2x20 1leg jump to stabilize - alternate
2x5 Jump up to chin up (really try not to stop yourself ---get all the way up -- the reason you are not is because you are stopping yourself out of fear. Do not fear it...if you fall so what....get up)

Do not alter the training. Take the pain and keep going

Strength -
S.S.
1. pushups - 5sets...each set should look close to or better 10-10-7-5-5
2. seated row palms facing down - 5sets - start at 80lbs and drop from there x4,x6,x8,x10,x10

15min elliptical Level 10 RPM 65

[Karyn]

I got a couple of questions...


Am I to do the 2 rounds of circuit and them move on to the two (presume same as last time) supersets...OR ...do I do circuit/ SS / circuit / SS ?

Also, to confirm each round of SS means 5 sets of each exercise so after 2 sets a total of 10 sets of exercise (5 in each superset) have been performed. I think that is correct but wanted to clarify.

Will do my best to beat my numbers!

[Karyn]

Monday - Feb 8

Circuit

2x20 ankle hops - no probs
2x20 1leg ankle hops each side - no problem
2x20 1leg jump to stabilize - alternate - getting much, much better
2x5 Jump up to chin up - getting better - but not quite sure - is this is much different that the neg chin??


Strength -
S.S. - did 2 sets
1. pushups - 5sets.
- Did 50 each set in intervals of 10 with rest of 10-15 sec in between. that's a total of 100!!!! OUCH!
2. seated row palms facing down - 5sets - start at 80lbs and drop from there x4,x6,x8,x10,x10
- did 1st set - 6 reps w/80 lbs first 2 times, 10 reps with 60 lbs last 3 times
- did 2nd set - 8 reps w 80 bs, 7 reps with 80 lbs, 10 reps with 60 lbs last 3 times


15min elliptical Level 10 RPM 65 - THIS WAS CHALLENGING, but made it through! Do you think they are trained in CPR??

[tyferrell]

Nicely Done. Sorry was watching Super Bowl stuff but it looks like you figured the set/rep stuff out. This method is actually named "drop sets".

Cardio was challenging and that is where you need to be at. Nice.

[tyferrell]

Drills:
1. Deep Lunges x20
2. 1 Leg Jump to stabilize x5each
3. Lateral lunge to torso twist x20

S.S.
1. Jump up and chinup to squat thrust 4xform failure - last week you held back this time really launch yourself up like you are trying to jump over the bar. Use that momentum and continue to pull.

2. DB Turkish getup 4xform failure using 20lb....somwhere around 6+.... oh ya stop fidgeting around so much while you are on the ground and your knees won't look like you doing a rock n' roll slide across the floor. Go grease lightning!

Intervals
2min eliptical lvl 10 65 rpm
14x squat thrust
do for 12min

no rest