Who's HARDCORE (join if you dare!)? I'll bet ya I can make

124

Replies

  • SHBoss1673
    SHBoss1673 Posts: 7,161 Member
    I feel stupid - in my mad rush to get out the door last night I forgot my change of clothes, my HRM and the workout that was planned...:ohwell:

    So here's what I did....

    30 minutes elliptical - 2 minutes on level 8 backwards - OUCH, of the 28 minutes I ran 5 minutes
    leg presses - 3 sets of 10 (1 set each at 140, 120 and 100 pounds), arm pulls 25 pounds 2 sets of 15
    bicycle crunches 2 minutes with 30 sec rest in between
    held plank pose twice for 1 minute with brief rest in between
    treadmill - 20 minutes with about 5 1 minute running sessions in there (1 at 6.2 MPH--I was afraid to try faster since my running is usually 5 MPH)

    I got really dizzy so decided not to do rowing machine.:sick: They were out of clean towels and no paper towels in bathroom so I was literally dripping with sweat!:blushing:

    Not exactly what was planned but I got my heart rate up to 173 while running - the stupid treadmill monitor wasn't working half the time so not sure overall but I kept it up there.

    Hopefully will have my ducks in a row Wednesday and do the actual workout then...with all my "gear"!

    That sounded pretty good chrissy, I figured people would have to edit it a lot for the first one, since most people have never pushed to their limits before. Personally, I wish our treadmill went up to 13 mph, cuz at 12, I'm not REALLY running at an all out, drop dead sprint, I'm at like 95% which is fine, but that's why I can't wait for outside. that last 5% really pushes the heart rate up fast.
  • SHBoss1673
    SHBoss1673 Posts: 7,161 Member

    Yea, it was close to Tabata, but the rests were 20 seconds as well unfortunately....but now you have me wanting to do it for real! Hmmm...I could incorporate that into my gym ritual of pain and destruction...:devil:

    Bahh, 10 seconds, 20 seconds, I think that's splitting hairs. Remember, those 20/10 guys were olympic speed skaters and had recovery times that were off the charts (ever see the quads on an olympic speed skater? Crazy!).
  • chrissyh
    chrissyh Posts: 8,235 Member

    That sounded pretty good chrissy, I figured people would have to edit it a lot for the first one, since most people have never pushed to their limits before. Personally, I wish our treadmill went up to 13 mph, cuz at 12, I'm not REALLY running at an all out, drop dead sprint, I'm at like 95% which is fine, but that's why I can't wait for outside. that last 5% really pushes the heart rate up fast.

    my problem was remembering what was on there...I'll be able to push it even more Wednesday with structure and HRM to know where I am--everyone will love hearing me beep the whole time when I get over my "OwnZone" - I'll just turn up the Ipod!

    I think you guys are way above me in fitness levels but i'll keep pushing on and work towards getting to your levels! You are truly inspiring me to kick my own butt!
  • 1Corinthians13
    1Corinthians13 Posts: 5,296 Member
    I feel stupid - in my mad rush to get out the door last night I forgot my change of clothes, my HRM and the workout that was planned...:ohwell:

    So here's what I did....

    30 minutes elliptical - 2 minutes on level 8 backwards - OUCH, of the 28 minutes I ran 5 minutes
    leg presses - 3 sets of 10 (1 set each at 140, 120 and 100 pounds), arm pulls 25 pounds 2 sets of 15
    bicycle crunches 2 minutes with 30 sec rest in between
    held plank pose twice for 1 minute with brief rest in between
    treadmill - 20 minutes with about 5 1 minute running sessions in there (1 at 6.2 MPH--I was afraid to try faster since my running is usually 5 MPH)

    I got really dizzy so decided not to do rowing machine.:sick: They were out of clean towels and no paper towels in bathroom so I was literally dripping with sweat!:blushing:

    Not exactly what was planned but I got my heart rate up to 173 while running - the stupid treadmill monitor wasn't working half the time so not sure overall but I kept it up there.

    Hopefully will have my ducks in a row Wednesday and do the actual workout then...with all my "gear"!

    That sounded pretty good chrissy, I figured people would have to edit it a lot for the first one, since most people have never pushed to their limits before. Personally, I wish our treadmill went up to 13 mph, cuz at 12, I'm not REALLY running at an all out, drop dead sprint, I'm at like 95% which is fine, but that's why I can't wait for outside. that last 5% really pushes the heart rate up fast.

    Yes, you're right. Tomorrow, I'm going to go quite a bit harder. I'm the teeniest bit sore today. But I can do better. I can go faster. I think I was just nervous to push myself to hard. But yeah, tomorrow, I'm going for broke. :bigsmile:
  • SHBoss1673
    SHBoss1673 Posts: 7,161 Member

    That sounded pretty good chrissy, I figured people would have to edit it a lot for the first one, since most people have never pushed to their limits before. Personally, I wish our treadmill went up to 13 mph, cuz at 12, I'm not REALLY running at an all out, drop dead sprint, I'm at like 95% which is fine, but that's why I can't wait for outside. that last 5% really pushes the heart rate up fast.

    my problem was remembering what was on there...I'll be able to push it even more Wednesday with structure and HRM to know where I am--everyone will love hearing me beep the whole time when I get over my "OwnZone" - I'll just turn up the Ipod!

    I think you guys are way above me in fitness levels but i'll keep pushing on and work towards getting to your levels! You are truly inspiring me to kick my own butt!

    Oh hooo. but us being above you in fitness level is an advantage to YOU not us. Performance not widthstanding, the better shape you are in, the smaller the gains you get from this type of work. I.E. I can expect moderate improvements in fast twitch muscle, VO2 Max, and anaerobic recovery times, but you my dear, can expect vast improvements in how long you can run at a fast pace, how fast you recover from high exertion, and raised metabolic rates. At least until your fitness level reaches the diminishing returns levels that some of us are at. Sometimes I get a little jealous of that. I LOVED it last year around december because I was running a lot and able to raise my time running hard almost a full minute a week. Now I'm lucky if I can get 30 seconds a month (which is still good by the way, pro athletes can expect 30 seconds every 6 weeks or so).
  • chrissyh
    chrissyh Posts: 8,235 Member
    you've worked your butt's off to get to where you are and have earned every MPH that you get to. It's people on this site like you that all of us look up to and we appreciate you SO much! so Thanks!!
  • msujdak
    msujdak Posts: 141
    What are you guys eating before this workout?
  • SHBoss1673
    SHBoss1673 Posts: 7,161 Member
    what do I eat before? Nothing really. About 2 hours before I make sure I have something with a little carbohydrates in it just so I don't get dizzy, but not a TON. I do drink about 8 oz of water about 15 minutes before I start. Just to make sure I don't become dehydrated though. Sometimes it's hard to drink enough while you are in the middle of your routine.

    I eat my lunch after, which usually consists of a decent amount of protein and an even decent-er (I know it's not a word, but I used it anyway:tongue: ) amount of carbs (you need carbs to go with your protein if you're doing anything anaerobic)
  • hmo4
    hmo4 Posts: 1,673 Member

    Well as a hint...I LOVE plyometrics, I LOVE jumping, and I LOVE compound and supersets...Today I was dripping sweat after about 5 minutes and my legs still hurt. :laugh:

    I'm actually a big fan of plyometrics too. They are great for baseball as most things you do in baseball start at a rest and need you to be full speed very fast (pitching, stealing bases, swinging a bat).

    What kind of supersets do you like SB? I prefer compound as they really kick the crap out of you, but they don't isolate muscles as well so that's a definite drawback. I only do supersets when I do leg training though, as it's getting close to baseball and supersetting my upper body would have drawbacks to my shoulder arms and traps (I pitch, and the upper body muscles for a pitcher need to be nice and lengthened).

    Well a superset is technically working two different (usually opposing) muscle groups back to back. A Compound set is using the same muscle groups for two different exercises. I really like compound sets because it's the easiest way to reach fatigue, which is pretty much the goal of any set, whether it's higher or lower rep. Fatigue means you've recruited even the deepest muscle fibers and fatigued all of them, so they will all adapt.

    I did the workout, and it was awesome! I had to tweak it a bit because the gym was PACKED :grumble: Plus I wanted to add some more abdominal work since I didn't do it earlier. Here's how it looked:

    5 min warmup on stairmill/dynamic stretching
    6 min of 20 second intervals (can't change that) on the stair mill, Lvls 10/15
    1 min Pushups
    4 min of 20 second intervals on stair mill, lvls 11/14
    2 min bicycles
    1 min sit ups (these are my favorite lol)
    5 min reverse elliptical intervals, lvls 15/20
    1 min wall sit
    1 min plank
    6 min of 20 second intervals on stair mill, lvls 10/13 (got tired lol)
    2 min plank/side planks, alternating 30 sec
    5 min cooldown

    It was awesome!!! I loved being able to really bust a move on the stairmill because I had little 'rests (?)' doing other activities.

    OOh, you used the Tabata protocol. Touche lady! Very nice. I was going to add that (tabata is 20 seconds max effort, 10 seconds light effort for 4 to 6 reps). that's supposed to be really kick *kitten*. I haven't tried it yet, but I want too, I may try it next one.

    Man, I may need longer to come up with some of this than you guys, or it'll be quite different. Who knows. If we burst for 20sec, what are the rest times in between? I guess I'll have to elevate my treadmill as high as it goes cause I don't go to the gym. Hope that works ok. Maybe explain this Tabata protocol a bit easier for us "nonolympians" please.:laugh: This is for Thurs. right?
  • songbyrdsweet
    songbyrdsweet Posts: 5,691 Member
    Okay, after doing my workout and then Banks's workout two hours later, I was BEAT. I fell asleep at 9:30 and woke up at 7:30. But today I still went in and did 100's. :laugh: So my workouts are pretty extreme. This isn't exactly what I do, but I wanted to make it doable with minimal equipment. I am adding 'levels' for those who are less trained. Please visit exrx.org if you want to see pictures of the exercises.

    High Level

    Circuit One (Perform all sets once, rest 30 seconds, and perform all sets again):

    10 Traveling Burpees
    15 Jump Squats
    15 Power Lunges
    15 Slaloms (this won't be online- jump side to side like a skier while pumping arms; this can be done on a short step as well)

    Rest 30 seconds and repeat (no rest between exercises unless you HAVE to...like your leg has come off. :wink: Feeling nausea is not a reason to stop).

    Circuit Two (Perform like the other one. Weights/soup cans/milk jugs are good for weights...anything heavy :smile: ).

    5 Plyometric Pushups
    10 Pushup/Side Planks (push up, turn to a side plank, return to pushup, side plank on the opposite side)
    10-15 Hang Cleans w/ Shoulder Press (or do an upright row w/ press if you use resistance bands)
    10-15 Good Mornings/Morning Glories w/ Row at the bottom

    Rest 30 seconds and repeat.

    Circuit Three

    2 sets of 25 Walking Lunges
    2 sets of 25 Side Lunges
    2 sets of 15 Fire Hydrants/Piddles (let me know if this isn't online)
    2 one-minute wall sits (rest 30 sec between sits)

    Low Level

    Circuit One (Perform all exercises w/ 10 seconds rest between each.)

    8-10 Burpees
    10 Bodyweight Squats
    10 Stationary Lunges
    8-10 Slaloms

    Rest 30-60 sec before repeating circuit one. Rest 30 seconds before beginning circuit two.

    Circuit Two

    10 Push Ups
    8-10 Push Up/Side Planks
    10 Upright Rows w/ Shoulder Press
    10 Morning Glories/Good Mornings w/ Row at the bottom

    Rest as seen above.

    Circuit Three

    2 Sets of 15 Walking or Stationary Lunges
    2 sets of 15 Side Lunges
    2 sets of 10 Fire Hydrants
    30 second wall-sit

    Abs (Both Levels)

    10-15 Sit Ups
    1 30 Sec. Plank
    1 30 sec. Side Plank (each side)
    10-15 Leg Lifts
    High level: rest 30 sec, repeat.

    Feel free to do some cardio after this. I usually do 30 minutes on the Stairstepper @ Lvl 12.
  • SHBoss1673
    SHBoss1673 Posts: 7,161 Member
    LOL

    "Feeling nausea is not a reason to stop"

    I like that. I'm gonna use that one SB!

    I probably won't be able to walk after tomorrow, I hope not at least.
  • SHBoss1673
    SHBoss1673 Posts: 7,161 Member

    Man, I may need longer to come up with some of this than you guys, or it'll be quite different. Who knows. If we burst for 20sec, what are the rest times in between? I guess I'll have to elevate my treadmill as high as it goes cause I don't go to the gym. Hope that works ok. Maybe explain this Tabata protocol a bit easier for us "nonolympians" please.:laugh: This is for Thurs. right?

    Different is good. give us different! And HARD! I need more hard stuff. SB's routine is great cuz besides the planks and lunges, I do very little of the stuff she listed. Which is GREAT!
  • chrissyh
    chrissyh Posts: 8,235 Member
    I found out how much I owe in taxes (a lot) and rather than "waller in my sorrow" I went and did this work out - the treadmill with out power is absolutely BRUTAL! I added 10 minutes of treadmill walking at the end and 5 minutes of a jog on the elliptical...

    This workout really got heart rate way up
    I am wiped - going to sleep now!

    I thought the reverse elliptical was bad - Did I say the treadmill without power is a killer.....just making sure.
  • SHBoss1673
    SHBoss1673 Posts: 7,161 Member
    LOL, I know. The unpowered treadmill is my best routine. I love it (and hate it).
  • 1Corinthians13
    1Corinthians13 Posts: 5,296 Member
    Okay, so today's my HIIT day. I actually was going to go for a light job yesterday but didn't. So today, I'm pushing myself HARD. I'm making up my own routine though...not sure what I'll do. I'm hoping there's a jump rope and I can add that into my running routine. I really like running - sprints and with the incline. And doing that will help a lot with training for my 10k. I want to be sore tomorrow, but not so sore that I can't run a few miles - make tomorrow my distance run though maybe not too fast.
  • chrissyh
    chrissyh Posts: 8,235 Member
    Cor-You''ll do great. My butt cheeks and abs are feeling yesterdays Hardcore workout! I love it!!! I didn't realize earlier in the day I'd be going to gym - I was supposed to take my son to his baseball hitting league and I did a bunch of rotating crunches with weights but after found out about my taxes I needed to get rid of some frustration in a good way - it worked I felt better after. Today is rest day for me since I had 2 days in a row at the fitness center

    Just to say it in advance - I'll do the workouts but I really don't know enough to create one - I'll just be jumping on this band wagon and riding....
  • SHBoss1673
    SHBoss1673 Posts: 7,161 Member
    Well I'm doing SB's workout today. At first glance it may not look like it will get your heart rate up where it needs to be. But knowing what most of those exercises feel like, I can tell you, that's wrong. I KNOW that I'll be hurting after it.
  • 1Corinthians13
    1Corinthians13 Posts: 5,296 Member
    Cor-You''ll do great. My butt cheeks and abs are feeling yesterdays Hardcore workout! I love it!!! I didn't realize earlier in the day I'd be going to gym - I was supposed to take my son to his baseball hitting league and I did a bunch of rotating crunches with weights but after found out about my taxes I needed to get rid of some frustration in a good way - it worked I felt better after. Today is rest day for me since I had 2 days in a row at the fitness center

    Just to say it in advance - I'll do the workouts but I really don't know enough to create one - I'll just be jumping on this band wagon and riding....

    Oh Chrissy, I don't know much at all! Haha - I just know that I want to run farther and faster, so if I intersperse my workouts with HIIT and focus on the running part of it, it'll help.
  • songbyrdsweet
    songbyrdsweet Posts: 5,691 Member
    Well I'm doing SB's workout today. At first glance it may not look like it will get your heart rate up where it needs to be. But knowing what most of those exercises feel like, I can tell you, that's wrong. I KNOW that I'll be hurting after it.

    I'm excited to hear what you think!

    The biggest point is to not rest between exercises in a circuit...after the traveling burpees, your HR will definitely be elevated.
  • SHBoss1673
    SHBoss1673 Posts: 7,161 Member
    What about everyone else, How did you guys do on monday or tuesday? I know seven people said they were definitely in, but I only saw responses from SB, me, Cor, and Chrissy. What about the other guys?

    Dave, Myastme, Kristen...? How'd you guys do? did it suck as bad as I said it would for you?
  • emtink
    emtink Posts: 387 Member
    i'm a little late, but i will definitely try! i have dance tonight, so i'll give it a shot tomorrow. i'm scared...:laugh:
  • SHBoss1673
    SHBoss1673 Posts: 7,161 Member
    i'm a little late, but i will definitely try! i have dance tonight, so i'll give it a shot tomorrow. i'm scared...:laugh:

    LOL, scared! Nice, I am too about SB's routine. Out of my comfort zone. But that's what this is all about anyway, trying new routines, getting that muscle confusion that sooooo boosts the calorie burn.
  • chrissyh
    chrissyh Posts: 8,235 Member
    Bring it on SB!


    ........What am I thinking?! I am scared too!
  • emtink
    emtink Posts: 387 Member
    wtf is a "morning glory with row at bottom"? even google didn't give me anything on that!!
  • SHBoss1673
    SHBoss1673 Posts: 7,161 Member
    wtf is a "morning glory with row at bottom"? even google didn't give me anything on that!!

    Actually, I was gonna post on it too. my morning glories (there are multiple definitions for it) has the bar behind my neck, which would preclude any row movement at the end. But I'm sure she is just thinking of an exercise that I know by a different name.

    I'll look around and see if I can find out. Just in case SB can't post before my routine.
  • emtink
    emtink Posts: 387 Member
    thanks. if it is bending at the waist, is there a modified version for people lower back issues? the only thing i found said to keep the knees locked and rigid, which sounds very bad to me.
  • chrissyh
    chrissyh Posts: 8,235 Member
    I am lost on that one - can't picture it hope you find a tutorial for us
  • SHBoss1673
    SHBoss1673 Posts: 7,161 Member
    see this is what I found. But I don't know how to do a row with it.

    Good morning:
    http://www.wonderhowto.com/how-to/video/how-to-do-a-good-morning-back-exercise-207660/view/

    upright row:
    http://www.exrx.net/WeightExercises/DeltoidLateral/BBUprightRow.html
  • emtink
    emtink Posts: 387 Member
    hmm, maybe if you hold the bar in front then you could do a row while bent over...
  • 1Corinthians13
    1Corinthians13 Posts: 5,296 Member
    Well, like I said, I did my own thing. I did some running - this time I upped it to 8.6 mph for the fast minutes rather than 8.0. I did some running on an incline. I did the stair climber, then back to running on an incline. Oh, and I threw in some weights.

    My average was down from 85% HR to 83. But my high was up to 99% instead of 87. And I burned about 20 more calories in the same amount of time.

    *shrug*

    I hope I'm not too sore tomorrow to run! I need to get some distance in there!
This discussion has been closed.

Categories