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Heather L
Location: Midwest USA
Joined: 27 Dec 2007
Posts: 839
Born: 15 July 2010
Gender: Female
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 Posted: Thu Jan 29, 2009 8:10 pm Post subject: Fast Twitch Fiesta |
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I wanted to go back to focusing more on weight training and some HIIT training, hence my title-- Fast Twitch Fiesta.  For this experiment, like last year's "cardio free experiment", I will be limiting my endurance cardio training. I am planning to do interval training, walking, yoga and probably 4 weight training sessions a week. I plan on pushing hard and keeping the intensity pretty high. I will be using NO endurance training. (70-80% of max heart rate, etc.)
Current #s for my sets of 10 reps: (* by those which have increased since 2008)
( I don't do all these on the same day-- I divide my workouts into lower body, upper body, etc)
Machine leg press-- 800# **
Seated calf raise--105#-per side/ isolated
hip adduction(inner thigh)----150# *
hip abduction(outer)--170#
dumbbell shoulder press -30# each side (down 5)
machine bench press 230#
barbell bench press--185#
machine row 190#
machine lat pulldown 220#
This shows where I am at, and will give me something to refer back to.
My goals are: Improve strength and Improve body composition
I started up last week, actually, and I am so jazzed about my training. 
I welcome any observations or input. Of course, you can always just watch and laugh , if you prefer. 
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Dean
Location: Flyover Zone
Joined: 05 Jul 2006
Posts: 5143
Born: 3 January 2010
Gender: Male
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| Posted: Thu Jan 29, 2009 8:41 pm Post subject: |
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Heather,
This looks wonderful. Too bad I can't join you. 
That MAM deal in the Ward, ya know.  The Boot Babes are keeping a pretty close watch on me in there. 
Of course, I could try to slip out on occasion and at least join ya for some ESC at the back of the Bus. 
_________________
When the power of love overcomes the love of power, the world will know peace.
- Jimi Hendrix
Every day you'll see the dust
Never get off the Bus! |
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jeff
Location: Milton, Wisconsin, USA
Joined: 06 Aug 2006
Posts: 6033
Born: 10 March 1960
Gender: Male
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| Posted: Fri Jan 30, 2009 3:58 am Post subject: |
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Awesome, Heather! Have I ever told you that I'm pretty sure you could kick my ass in a weight lifitng contest? Seriously. Although I'm pretty sure I coud outrun you. But then, why would I want to?
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Eat, Drink and Be Merry, For Tomorrow We'll Die |
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Dean
Location: Flyover Zone
Joined: 05 Jul 2006
Posts: 5143
Born: 3 January 2010
Gender: Male
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| Posted: Fri Jan 30, 2009 4:00 am Post subject: |
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I'm always glad when I hear Heather is going to get even stronger! 
_________________
When the power of love overcomes the love of power, the world will know peace.
- Jimi Hendrix
Every day you'll see the dust
Never get off the Bus! |
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Heather L
Location: Midwest USA
Joined: 27 Dec 2007
Posts: 839
Born: 15 July 2010
Gender: Female
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| Posted: Fri Jan 30, 2009 3:47 pm Post subject: |
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| jeff wrote: | | Awesome, Heather! Have I ever told you that I'm pretty sure you could kick my ass in a weight lifitng contest? Seriously. Although I'm pretty sure I coud outrun you. But then, why would I want to? |
Jeff--I know you could probably outrun me, you seem to do great with it. I have noticed that I sometimes outlift some of the guys in my gym  ... though rarely on bench press, I admit.
Dean- You sneaky thing. If you sneak out of the ward, I'll show you what else these muscles are good for. |
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Cody
Location: Waukee, IA
Joined: 05 Jan 2009
Posts: 66
Born: 21 September 1973
Gender: Male
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| Posted: Sat Jan 31, 2009 5:26 am Post subject: |
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Wow, I bet you kick like a mule, girl!
Remind me never to piss you off and be within groin-kicking distance!
I did over 1000 on the leg press when I played football in High School. I haven't tried since then because I mostly squat now. I need to go heavier, but my dumbbells only go up to 90 pounds. Maybe I could rig up a weight belt?
EDIT: Almost forgot, that is a lot of workin out. Let me know if you need a nice back rub or a full body massage. I've got very strong hands...
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Blah blah, woof woof - Jimi Hendrix |
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Heather L
Location: Midwest USA
Joined: 27 Dec 2007
Posts: 839
Born: 15 July 2010
Gender: Female
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| Posted: Mon Feb 02, 2009 7:12 pm Post subject: |
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Cody- Strong hands are a good thing. I'll give you a call if I need a good rubdown. BTW, I have never had to use a groin kick, but it is nice to know that I could if I ever really needed to. I like the feeling of power that a strong lift gives me.  |
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Heather L
Location: Midwest USA
Joined: 27 Dec 2007
Posts: 839
Born: 15 July 2010
Gender: Female
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| Posted: Thu Feb 05, 2009 4:51 pm Post subject: |
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I thought I would stop in and posts some improvements and observations.
Improved 10 rep numbers are in bold
Machine leg press---- 800# /850 #
Seated calf raise-----105#/ 115#-per side/ isolated
Hip adduction(inner thigh)-150#
Hip abduction(outer)--170#
Dumbbell shoulder press-30#/ 35# each side
Machine bench press 230#
Barbell bench press--185#
Cable row 190# /200#
Machine lat pulldown 220#
Seated abdominal curl- 130# (new category)
Observations:
Leg day is TOUGH! I know I have really pushed hard when I feel like throwing up. Luckily the feeling goes away soon enough.
Unilateral (one side isolated) training is very helpful.
Working out in the fasted state doesn't hold me back, at all.
I do not eat right after working out, as some bodybuilders swear by, and it hasn't seemed to hurt my progress.
Some people freak out when they see a girl lift heavy. I really appreciate the guys who just treat me like one of them.
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jeff
Location: Milton, Wisconsin, USA
Joined: 06 Aug 2006
Posts: 6033
Born: 10 March 1960
Gender: Male
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| Posted: Thu Feb 05, 2009 9:34 pm Post subject: |
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Heather, you impress the hell out of me. Really.
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Eat, Drink and Be Merry, For Tomorrow We'll Die |
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Heather L
Location: Midwest USA
Joined: 27 Dec 2007
Posts: 839
Born: 15 July 2010
Gender: Female
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| Posted: Fri Feb 06, 2009 2:26 am Post subject: |
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| Jeff- Thanks for the compliment. I appreciate it. |
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Heather L
Location: Midwest USA
Joined: 27 Dec 2007
Posts: 839
Born: 15 July 2010
Gender: Female
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| Posted: Tue Feb 17, 2009 7:49 pm Post subject: |
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Tracking 10 rep numbers--starting/current with new numbers in bold
Machine leg press---- 800# /870 #
Seated calf raise-----105#/ 125#-per side
Hip adduction(inner thigh)-150#
Hip abduction(outer)--170#
Dumbbell shoulder press-30#/ 35# per side
Machine bench press 230#
Barbell bench press--185# /195#
Cable row 190# /200#
Machine lat pulldown 220#/230 #
Seated abdominal curl- 130#/ 140#
I get so much more strength improvement without the endurance work/cardio. It's awesome!
One new move I am incorporating that I find challenging is
full squats with a heavy weight held out straight in front of my body (1 foot away). You can really feel the core and back muscles working. This one quickly gets my heart rate up.
I didn't get any Intervals in this past week, but will get some in this week. They are not my favorite thing, but I know they are so effective. I need to embrace the pain. |
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jeff
Location: Milton, Wisconsin, USA
Joined: 06 Aug 2006
Posts: 6033
Born: 10 March 1960
Gender: Male
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| Posted: Wed Feb 18, 2009 5:20 pm Post subject: |
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Wow Heather, moe personal bests!!! Awesome.
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Heather L
Location: Midwest USA
Joined: 27 Dec 2007
Posts: 839
Born: 15 July 2010
Gender: Female
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| Posted: Thu Feb 26, 2009 5:16 pm Post subject: |
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Tracking 10 rep numbers--starting/current with new numbers in bold
Machine leg press---- 800# /900 #
Seated calf raise-----105#/ 125#-per side
Hip adduction(inner thigh)-150/160#
Hip abduction(outer)--170# /190#
Dumbbell shoulder press-30#/ 35# per side
Machine bench press 230#
Barbell bench press--185# /195#
Cable row 190# /220#
Machine lat pulldown 220#/230 #
Seated abdominal curl- 130#/ 150#
This training method feels awesome!!! It's like a free and legal drug. I think I may be permanently reformed from my chronic cardio. My book, "Confessions of a Cardio Addict" will be coming out shortly.
I did cave and get on the scale to check things out. I had gone up a couple pounds, but my measurements actually went down. It is nice to see that my measurements show a body composition improvement to go along with the strength increases.  I am sure I will go walk on the trails as the weather improves, but I find it so easy that it is almost subaerobic, so no problem.
I have been experimenting with ways to get in my intervals. I decided to do walking lunges, alternated with some gentle walking in between. It worked well, and I got my heartrate in the ranges I was looking for. I will only use this on leg training day, so that the lower body has enough time to recover before my next session.
 Hello to anyone stopping by. Feel free to stop in and chat about anything. There is KoolAid here if you want some.hehe |
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jeff
Location: Milton, Wisconsin, USA
Joined: 06 Aug 2006
Posts: 6033
Born: 10 March 1960
Gender: Male
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| Posted: Thu Feb 26, 2009 6:52 pm Post subject: |
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| Quote: | | I had gone up a couple pounds, but my measurements actually went down. |
Muscle city, baby. Muscle city. Don't worry about the scale. Really.
Now, did I hear that was some Kool-Aid being served? 
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Eat, Drink and Be Merry, For Tomorrow We'll Die |
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Heather L
Location: Midwest USA
Joined: 27 Dec 2007
Posts: 839
Born: 15 July 2010
Gender: Female
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| Posted: Thu Feb 26, 2009 9:01 pm Post subject: |
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Jeff- Oh yeah, I just got some great stuff mixed up. Grab some Kool-aid and come chill with me. We could arm wrestle.hehe
I agree, muscle city. No worries about the scale. I really notice the difference in the hardness/volume of the muscle. I am loving the high after my workouts---maybe endorphins, maybe adrenaline, as long as is feels good it doesn't matter. |
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jeff
Location: Milton, Wisconsin, USA
Joined: 06 Aug 2006
Posts: 6033
Born: 10 March 1960
Gender: Male
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| Posted: Thu Feb 26, 2009 9:08 pm Post subject: |
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Very cool, Heather. You're doing great! I'd be glad to chill with you for awhile.
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Karen G
Location: Wisconsin
Joined: 23 Feb 2009
Posts: 266
Born: 26 December 1974
Gender: Female
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| Posted: Fri Feb 27, 2009 2:11 am Post subject: |
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Holy crap, Heather. You are really impressive. You could probably kick my ass hog tied with only one finger free. 
Someday I hope to get to half of your lifts!
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Freedom's just another word for nothin' left to loose - Recorded by Janis Joplin |
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Dean
Location: Flyover Zone
Joined: 05 Jul 2006
Posts: 5143
Born: 3 January 2010
Gender: Male
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| Posted: Fri Feb 27, 2009 2:36 am Post subject: |
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Yah, Heather's our secret weapon Boot Babe around here.  She keeps the Bus pretty secured.
She also keeps a lot of us in line at the back of the Bus!
_________________
When the power of love overcomes the love of power, the world will know peace.
- Jimi Hendrix
Every day you'll see the dust
Never get off the Bus! |
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Heather L
Location: Midwest USA
Joined: 27 Dec 2007
Posts: 839
Born: 15 July 2010
Gender: Female
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| Posted: Fri Feb 27, 2009 6:04 pm Post subject: |
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Karen- Thanks for the compliment. I really enjoy working at this, and have been lifting weights regularly for over ten years. Wow, I can't believe how long it has been. It has mostly been a gradual process of improving.
Dean- Secret weapon Boot Babe... I like the sound of that. I do so love taking my skills to the back of the bus. As you well know. |
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Heather L
Location: Midwest USA
Joined: 27 Dec 2007
Posts: 839
Born: 15 July 2010
Gender: Female
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| Posted: Thu Apr 09, 2009 3:37 pm Post subject: |
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Tracking 10 rep numbers--starting/current
Machine leg press---- 800# /900 #
Seated calf raise-----105#/ 125#-per side
Hip adduction(inner thigh)-150/160#
Hip abduction(outer)--170# /190#
Dumbbell shoulder press-30#/ 35# per side
Machine bench press 230#
Barbell bench press--185# /195#
Cable row 190# /220#
Machine lat pulldown 220#/230 #
Seated abdominal curl- 130#/ 150#
Update: In March, after posting these numbers, I could tell I was hitting a wall with my strength. I was getting some sore areas during lifting, especially in my left shoulder. I decided to keep my lifts right here in this strength zone, and let my joints and ligaments adapt to the new level.
I have been keeping up my routine with my top numbers, but I am not looking to move any higher for at least another month. I'll decide based on how my body feels. I am glad to report that my shoulder is doing fine with the lifts, and seems to have adjusted. |
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jeff
Location: Milton, Wisconsin, USA
Joined: 06 Aug 2006
Posts: 6033
Born: 10 March 1960
Gender: Male
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| Posted: Thu Apr 09, 2009 3:39 pm Post subject: |
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I suppose there comes a point where strength increases will stop. There is a limit.
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Eat, Drink and Be Merry, For Tomorrow We'll Die |
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Heather L
Location: Midwest USA
Joined: 27 Dec 2007
Posts: 839
Born: 15 July 2010
Gender: Female
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| Posted: Thu Apr 09, 2009 11:05 pm Post subject: |
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| jeff wrote: | | I suppose there comes a point where strength increases will stop. There is a limit. |
No!!!Say it isn't so. No, seriously, I do realize that I am reaching a strength point where I may not make much more progress beyond this. Without the added testosterone that the guys have, I will start to have those upper limits. |
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Heather L
Location: Midwest USA
Joined: 27 Dec 2007
Posts: 839
Born: 15 July 2010
Gender: Female
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| Posted: Fri Apr 17, 2009 4:04 pm Post subject: |
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Tracking 10 rep numbers--starting/current (new #s in BOLD )
Machine leg press---- 800# /940 #
Seated calf raise-----105#/ 135#-per side
Hip adduction(inner thigh)-150/170#
Hip abduction(outer)--170# /200#
Dumbbell shoulder press-30#/ 35# per side
Machine bench press 230#
Barbell bench press--185# /195#
Cable row 190# /220#
Machine lat pulldown 220#/230 #
Seated abdominal curl- 130#/ 150#
This week I felt confident that I had adapted enough to bump up my lower body numbers. It went very well, and I wasn't stiff and sore from the session. It feels awesome to hit a new high.
Sometime in the next few weeks I am going to see if I can bump up some of the upper body numbers. |
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jeff
Location: Milton, Wisconsin, USA
Joined: 06 Aug 2006
Posts: 6033
Born: 10 March 1960
Gender: Male
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| Posted: Fri Apr 17, 2009 4:06 pm Post subject: |
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Wow, more new bests! Awesome. Maybe there isn't an upper liimit!
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Eat, Drink and Be Merry, For Tomorrow We'll Die |
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Heather L
Location: Midwest USA
Joined: 27 Dec 2007
Posts: 839
Born: 15 July 2010
Gender: Female
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| Posted: Mon Apr 27, 2009 3:37 pm Post subject: |
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Tracking 10 rep numbers--starting/current (new #s in BOLD )
Machine leg press---- 800# /940 #
Seated calf raise-----105#/ 135#-per side
Hip adduction(inner thigh)-150/170#
Hip abduction(outer)--170# /200#
Dumbbell shoulder press-30#/ 40# per side
Machine bench press 230#
Barbell bench press--185# /205#
Cable row 190# /220#
Machine lat pulldown 220#/250 #
Seated abdominal curl- 130#/ 150#
I decided I was ready to go for it! It is really getting challenging to break through to new highs. There may not be an upper limit, as such, but it definitely gets much harder to make each new climb up the "ladder".
Some days when I start out I think that I am not going to be able to lift my numbers for the day, but once I get going the energy and strength start ramping up. Even with that, it still hurts like #@%$ sometimes. Once I am done, though, I feel comepletely amazing. It sounds a little S&M, doesn't it? LOL |
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jeff
Location: Milton, Wisconsin, USA
Joined: 06 Aug 2006
Posts: 6033
Born: 10 March 1960
Gender: Male
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| Posted: Mon Apr 27, 2009 3:46 pm Post subject: |
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| Quote: | | Once I am done, though, I feel comepletely amazing. It sounds a little S&M, doesn't it? LOL |
Maybe a little.
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Eat, Drink and Be Merry, For Tomorrow We'll Die |
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