Pulling It All Together

Completed Workout B of the Turbulence Training 4-Week Bodyweight Program on Monday, including 3 sets of step-ups on to my weight bench (18 inches off the ground).

This was my first attempt at extended step-ups since being hit with my vestibular condition 14 months ago and admittedly, I was a bit nervous heading in to the workout. The step-ups were the first exercise in Monday's workout and it was a good way to kick things off. I got thru the exercise with no problem and completed the full workout within 25 minutes.

My quads are still screaming at me, but they're screaming a happy tune. Steps-ups have always been one of my favorite exercises and I'm looking forward to the point in time whereas I can begin doing weighted step-ups.

Did Scott Sonnon's Intu-Flow yesterday morning to help stretch out my aching muscles and today it will be back to TT Workout A.

My diet is another story. I'm staying with family out in New Jersey for a few days and have had a few too many temptations. Well, that deed is done and while I cannot turn back the clock I can pull things together moving forward.

I'll be heading to Whole Foods this afternoon to pick up a nice selection of fruit (wish there was a farmer's market out here on weekdays, but unfortunately they're only open on Saturday's) and salad fixin's.

On the nutrition front, while I need to limit my caffeine intake (caffeine increases my Tinitus, which is a symptom of the Meniere's) I'm toying with the idea of consuming a small dose of caffeine prior to my Turbulence Training workouts.

Why?

There's research that supports the theory of caffeine enhancing upper body strength in resistance-trained females.

Caffeine has long been thought to act as a central stimulant and to have effects on physical, cognitive, and psychomotor functioning in regards to endurance performance and anaerobic exercise. How caffeine impacts strength-power performance has been met with mixed reviews, but I find this latest research fairly compelling.

Methodology

In a randomized manner, 15 women consumed caffeine (6 mg/kg) or placebo (PL) seven days apart. Sixty min following supplementation, participants performed a one-repetition maximum (1RM) barbell bench press test and repetitions to failure at 60% of 1RM. Heart rate (HR) and blood pressure (BP) were assessed at rest, 60 minutes post-consumption, and immediately following completion of repetitions to failure.

Results

Repeated measures ANOVA indicated a significantly greater bench press maximum with caffeine (p ≤ 0.05) (52.9 ± 11.1 kg vs. 52.1 ± 11.7 kg) with no significant differences between conditions in 60% 1RM repetitions (p = 0.81). Systolic blood pressure was significantly greater post-exercise, with caffeine (p <>

I've been struggling through my push-ups recently. Whereas I used to be able to crunch out 25 - 30 full military push-ups right now I'm struggling to get thru 8 in good form. I'm curious to see if incorporating a moderate dose of caffeine pre-workout helps.

Results to follow.

Train hard; stay strong.

Peace.

Susan