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Quote from: vag on January 30, 2013, 05:34:24 am

It takes me about 50 mins to 1 hour to complete my weightlifting:
I do 3 combound exercises, 1 legs - 1 push - 1 pull. Each consists of 3 sets, 3 minutes rest between them, 3-5 minutes rest between exercises. My warm-up sequence is the same for all exercises, 3 sets building up intensity, ~1 min between those sets. I don't do abs or stretch at the gym, i leave right after the last working set.

Yep see this is my problem right here. All the rest periods (I know they're required) drive me crazy. Doing this VJB program the plyo exercises alone on one day have about 35 minutes of rest. Then doing 4-5 sets of squats and RDLs with 3 minutes rest between each and warm up sets gives another 30 plus minutes of rest. That's over an hour without even including lifting time.

I'm sure there's a way to fit it all in to 40 mins and make if effective and would be glad if anyone has any suggestions.

yeah, there is. sacrifice intensity. if you want to work at the upper ranges of intensity and have it work, you have to rest a lot.

I read somewhere that after 47 minutes the cortisol level starts to build up pretty fast so...

source? sounds dubiously specific.

nah, it is. that's what a roman chair is in my mind, too.

two hours from soup to nuts, give or take.

WEIGHT: ???
SORENESS: calves
ACHES/INJURIES: left knee announcing itself but no pain or even discomfort
MENTAL STATE: excited, nervous

- warm up

- indoor ultimate x 60 mins

sweet baby god i'm out of shape. i played okay my first couple of shifts in (indoor is hockey-style w/r/t subs) but after that i couldn't do jack shit. got my lungs back alright each spell on the sideline but once my legs got tired they did not recover. then the rust really showed. i was in the wrong place at the wrong time a lot, i got beat under and deep, my cuts were shit. i had one incredibly boneheaded sub-out where i left my mark open. oof. at least i can still throw a bit. and i did have one good deep D after i was gassed. but mostly, i sucked.

anyway, nothing i didn't expect, really. it was a little embarrassing. also, we lost. 25-21, i think. the game was sloppy on both sides, lots of throwaways and drops. kind of akin to a basketball game that ends 75-68 with both teams shooting 38% from the floor and turning the ball over 20 times.

all that said, it was fun and i was glad to be playing again.

 

wait, blacking out? during OHP? what? um...that's not good. you should probably figure that one out before you do OHP again.

WEIGHT: 179
SORENESS: hams
ACHES/INJURIES: none
MENTAL STATE: meh

- warm up

- SVJ x 6
~25, ugh

- pogo x 5

- squat 305 x 5,5,5
tough, definite knee caving on later reps. repeat or add 5 lbs next week at most.

- OHP 110 x 7,3
back, hm.

- DB row 90 x 7,3

- paused leg press calf raise 365 x 20(14,6),20(12,8)

- toes to bar x 10,10

- stretch

kind of a weird workout. nothing felt great, felt kind of weak. calibrated the scale on my gf's suggestion. she pointed out that if you move the weights over to zero and then fiddle with them you find out what the scale's actual zero point is. turns out this is 4 lbs, i.e., it over-weighs things by 4 lbs. so subtract 4 from my weights over the past couple of months. except today.

did you grunt a lot and do a war-whoop as you re-racked the empty bar?