no business running workout

Well, I tried it out (http://www.figureathlete.com/article/training /no_business_running&cr=). Melkor suggested it in a past thread so I decided to give it a shot and put running on hold for awhile. Hopefully this'll help prevent my knee problems when I decide to start training for a 5k.

Lets just say, I really underestimated this program, hehe... I went into the first night (this evening) of the program thinking it was going to start too easy. I started with the bulgarian split squat and I was thinking "dang! this is too easy!"

...ok... then I realized "hey wait a minute stupid, you're going too fast... slow down to the tempo the workout lists...." doh... forehead slap moment there... I switched things up and concentrated on my form and getting the tempo right. "Holy cow! I can't even finish this set!" Well, I finished a couple reps short of where I was suppose to be on each leg.

No problem... that was a fluke I told myself. Flutters? What a girly sounding name... I can't wound my ego and do this without any weight, lets grab the 10 pounders. "Ugh.... cough... gasp...." Too much weight... my wounded pride. Ok, we'll go w/o the weight. Know what? I fell just short of hitting my last few reps (w/o any weight at all).

It's that isometric hold, it's a killer. I finished the rest of the work out with a similar pattern, falling a few reps short of what it lists. Interestingly, the typical workout is 3 sets of all the workouts, but they recommend to start out the first week with 1 set. Oi vey... I'm falling just short of even 1 set.

I learned my lesson though. Kick that stupid ego to the curb and don't let it interfere. New goal set! Tack on an additional rep each day this week until I can do a complete set.

If anyone was thinking of giving this workout a try and you're not amazingly fit (like me) but want to be... yea... this workout kicks your ass. I rode my bike back home from the gym and my legs felt like goo when I was done.

hahahaha!! I too started that work-out after Melkor posted it last week!

I was almost able to do one set properly as well. I've only done it three times but it's awesome!! I'm so glad he posted it.

A total butt kick and a half!! but not in a dreadful way, ya know?

aeetheri,

How often did you decide to do this workout?  The program doesn't seem to recommend a specific weekly schedule, although it does mention you should take one day off per week to rest.  I always considered mon, wed, and fri (3 days a week) to be a good fit for me with my schedule, but I imagine you could potentially do this routine 6 days a week.

Considering that this is the first intense weight training regimen I've tried in a couple years, my muscles were pretty sore the following evening.  I figured I'd take one day off and go back the next day (tonight).  I'm not sure if I could have handled it last night.  I could potentially do this 5 days a week (mon-fri) once I'm in the swing of things though.

I could not do it multiple days in a row!

I've been striving for MWF as well, but today my quads and glutes are still really sore and I can do neither the Bulgarian Split Squat nor the Hip/Thigh extension!

But I am thinking about maybe trying to do it more than just three days in the upcoming weeks because, as you noticed, she only suggested one day of rest/week.

Again, I have to say how happy I am to have found that article! Upon my first reading, I felt kind of insulted but it was like the feeling of insult you get from constructive criticism.

Good luck with the program and with your running!

i know the lifts seem tough now, but i've been doing bulgarian split squats for a few months now.  i'm currently doing a program of 10sets of 3 reps (focused on strength building), and i'm using 2 50lb dumbbells!  it's amazing how much strength potential we have.  and exciting.

Well, I finished my 2nd night and I was able to complete the entire set for all the workouts except for the T-shaped push-up.  Doing them at the end of the circuit is tough because my entire body is on fire when I start them.  I could only get 10 in (5/side).  I bet you could to do the A, B, and C combos in a different order, depending on the night.  That might actually be a good idea.

That aside, I have no idea how to log this activity.  I punched in 30 minutes of moderate weight lifting (closest category I could think of) and it says I burned 142 calories.  That's hard to believe.

 Seems a bit low to me as well - I think it resembles circuit training or calisthenics more than "light/moderate" weight lifting.

 I really don't know what sort of weight lifting would come under that heading, but I suspect it involves pink dumbbells of some kind - I mean, it burns fewer calories than vacuuming does, which doesn't resemble any weight lifting workout I know of :)

It is exciting! The BSS has been the absolute most effective move I've ever done for my legs. I love it!

My BF saw me working out and asked, "Why are you working your upper body?" I just shook my head and told him to go away.

To Xeonicus I've been logging it as circuit training. Which Melkor has already linked.

I can only do 10 of the t push-ups right now, too.

:P

I added in the bss to my workout today just to switch it up a little and holy crap I felt the burn.  I love them.  I can't wait to try the other ones.

I have never seen this workout posted before but I'm glad Melkor linked this thread from another thread.  I just printed it out and will give it a try.  I need a switch up myself!!!  I fear the squats though!