momona's posterous http://momona.posterous.com Most recent posts at momona's posterous posterous.com Thu, 06 Oct 2011 06:32:22 -0700 btfc - Day 58 of 84 http://momona.posterous.com/btfc-day-58-of-84 http://momona.posterous.com/btfc-day-58-of-84

My post workout dinner - Ahi Poke (raw, fresh, yellow-fin tuna, green onions, chili peppers, sea salt, soy sauce, sesame oil, roasted kukui nut, and limu seaweed) & rice bowl.

I had a great workout day. I'm very happy with my Monday and Wednesday workout schedule - Ocean swim, strength training followed by Escrima. Life is good!

 

I'm looking for more people to join me on Fitocracy, the social game you play to improve your fitness. It's helped me so much, especially with my strength training. I strongly recommend trying it - it's always free!

Play Fitocracy to track your fitness activities, earn achievements, beat quests, and compete against your friends.  It's the most fun way to get fit!

Join Fitocracy for free: http://ftcy.co/rbmggw

 

momona earned 2370 points for:

  • Swimming:
    • 0:40:00 || 2000 m (+610 pts)
    • Ocean Swim - Ala Moana Beach
  • Barbell Squat:
    • 135 lb x 5 reps (+47 pts)
    • 190 lb x 5 reps (+66 pts)
    • 280 lb x 5 reps (+98 pts)
    • 330 lb x 5 reps (+115 pts)
    • 380 lb x
    •  3 reps (+125 pts)
    • 280 lb x 8 reps (+106 pts)
    • I <3 squats!
  • Barbell Bench Press:
    • 145 lb x 5 reps (+50 pts)
    • 185 lb x 5 reps (+64pts)
    • 225 lb x 5 reps (+78 pts)
    • 255 lb x 5 reps (+89 pts)
    • 300 lb x 1 reps (+93 pts)
    • 300 lb x 5 reps (+105 pts)

008

It's me! This is the main branch of YMCA of Honolulu - Nuuanu. Prime time 6:30 pm and the gym is bare, especially the freeweight & powerlifting sections. Amazing! Looking at the picture my legs look pretty decent, hard to see but my stomach is way too fat! I really need to lose my gut, but how?

    • 315 lb 1 reps (+97 pts)
    • 225 lb x 8 reps (+85 pts)
    • On the 5th and 6th set I had 10 lbs more on the right side. I noticed it while lifting the 5th set. I stopped after 1 rep inspected both sides and didn't notice the right side had 35 lb plate and the left had 25.
  • Seated Cable Rows:
    • 85 lb x 5 reps (+21 pts)
    • 100 lb x 5 reps (+25 pts)
    • 115 lb x 5 reps (+28 pts)
    • 130 lb x 5 reps (+32 pts)
    • 145 lb x 5 reps (+36 pts)
    • I just felt like trying something besides Pendlay Rows for a change.
  • Fencing:
    • 2:00:00 (+400 pts)
    • NOT fencing - Escrima!

Oct. 5, 2011 

 

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Tue, 20 Sep 2011 10:17:00 -0700 btfc - Day 42 of 84 - Crossover from Stronglifts 5x5 to Madcow 5x5: Renewed Energy! http://momona.posterous.com/btfc-day-42-of-84-crossover-from-stronglifts http://momona.posterous.com/btfc-day-42-of-84-crossover-from-stronglifts

I switched bench press and barbell back squats from Stronglifts 5x5 to Madcow 5x5. It's pretty much the same workout but with ramping sets of 5x5 instead of constant sets of 5x5. This should be less work, but allow for a much higher final set. I need to lose weight / fat and really it should be my priority, but I just can't seem to get it going? It's frustrating, but I know it's me, my diet and lack of committment that's f'ing it up. Being "Husky" is great but for once I'd like to be ripped again...

 

momona earned 1281 points for:

  • Stair Machine:
    • 0:04:00 (+15 pts)
    • warmup - in a hurry.
  • Barbell Squat:
    • 135 lb x 8 reps (+51 pts)
    • 175 lb x 6 reps (+63 pts)
    • 220 lb x 5 reps (+77 pts)
    • 265 lb x 5 reps (+92 pts)
    • 305 lb x 5 reps (+106 pts)
    • 350 lb x 5 reps (+122 pts)
    • Crossover from Stronglifts 5x5 to Madcow 5x5 and I am happy! SL5x5 is a killer at higher end weights - loved it though!!!
  • Barbell Bench Press:
    • 135 lb x 6 reps (+48 pts)
    • 170 lb x 5 reps (+59 pts)
    • 205 lb x 5 reps (+71 pts)
    • 235 lb x 5 reps (+82 pts)
    • 270 lb x 5 reps (+94 pts)
    • 315 lb x 1 reps (+97 pts)
    • Again, like squats crossover from SL5x5 to Madcow 5x5 for BP.
  • Pendlay Row:
    • 135 lb x 6 reps (+48 pts)
    • 185 lb x 5 reps (+64 pts)
    • 185 lb x 5 reps (+64 pts)
    • 185 lb x 5 reps (+64 pts)
    • 185 lb x 5 reps (+64 pts)
    • I will remain on SL5x5 for Pendlay rows until failure x3.

  • Bent-Arm Dumbbell Pullover:
    • 90 lb x 8 reps (+22 pts)
    • 110 lb x 8 reps (+27 pts)
    • 135 lb x 8 reps (+34 pts)
    • 155 lb x 8 reps (+39 pts)
    • 185 lb x 5 reps (+43 pts)
Sept. 19, 2011 

 

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Wed, 14 Sep 2011 22:05:00 -0700 btfc - Day 37 of 84: De-Load Bench http://momona.posterous.com/70343119 http://momona.posterous.com/70343119

My workout today was somewhat of a relief. My lifts keep going up but my workout sessions were getting long because of the required rest from such grueling lifts. I believe that my squats have interferred with my bench press but it's ok. Next workout I'll deload - only on the bench presses and I'm think of going right into Madcow (only BP). Also, I started to cut calories - more about that later. I've never had success cutting, any tips?

 

momona earned 1803 points for:

  • Barbell Squat:
    • 135 lb x 6 reps (+48 pts)
    • 225 lb x 6 reps (+81 pts)
    • 315 lb x 5 reps (+110 pts)
    • 360 lb x 5 reps (+126 pts)
    • 360 lb x 5 reps (+126 pts)
    • 360 lb x 5 reps (+126 pts)
    • 360 lb x 5 reps (+126 pts)
    • 360 lb x 5 reps (+126 pts)
    • I can still handle this lift but I feel much stress in the arms and wrists. I believe that it's the cause of my lower than expectations on the Bench Press lifts that concluded my workout. Anyway, I will deload on BP and continue adding weight on my squats:)
  • Elliptical Trainer:
    • 0:12:00 || 0.9 mi (+22 pts)
    • 0:23:00 || 2 mi (+70 pts)
    • w/u & c/d
  • Pendlay Row:
    • 135 lb x 6 reps (+48 pts)
    • 155 lb x 6 reps (+55 pts)
    • 180 lb x 5 reps (+63 pts)
    • 180 lb x 5 reps (+63 pts)
    • 180 lb x 5 reps (+63 pts)
    • 180 lb x 5 reps (+63 pts)
    • 180 lb x 5 reps (+63 pts)
    • I hate rows but Pendlay rows are my favorite variety - whatever that means?
  • Barbell Bench Press:
    • 155 lb x 8 reps (+58 pts)
    • 225 lb x 6 reps (+81 pts)
    • 275 lb x 5 reps (+96 pts)
    • 275 lb x 5 reps (+96 pts)
    • 275 lb x 4 reps (+93 pts)
    • I felt strong enough to complete the lifts but I feel stress in my armbones. I think the squats are interfering--regardless time to deload my BP only.

 

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