[quote]gregron wrote:
BreStruction- My usual stroke rate is 22 or 23. I’m using the 2K’s as a warm up so I’m not really pulling as hard as I can. I dont think thats a good idea for a workout starter lol.
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nice actually. I wish I could hold a low stroke rate with as much power as you do… someday! carry on [/quote]
Thanks Bre. I got some help/Tips from LiquidMercury. I recorded a video and he critiqued it for me and I feel like my rowing has benefited a lot from the tips. I was pulling with my arms too early (among other things) and it was taking away from my power. I’m a lot less tired after a 2K’s now that my stroke rate has gone down (which means I have more rest/recovery time)
Spent the friday-sunday up in Seattle looking at possible wedding venues. Went to a sports bar up there sunday with my future father in law and watched the game… dominated some nachos, chicken wings, beers and then he started ordering us shots!
So needless to say I didnt work out all weekend. Got back in the gym today and was ready to kick some ass. Started off shooting some hoops and warming up. I was feeling inspired and after 15 minutes or so of running around chasing down all my missed shots… I thought I’d try some jumping. I hit a couple vert jumps and was hitting 2-3 (maybe 4?) inches above the rim.
I walked outside to do my lifting at the outdoor gym and thought to myself “I’ll just try one more jump on the outdoor rim”… BAAAAAAD Idea!!! I didnt slip or anything but I totally tweaked my right quad. Sucked balls. So i gimped around, tried to do some shoulders and arms but felt like crap. It was almost impossible to get the DB’s up for shoulder press cause my leg was all whacked off.
So now i’m home with a rotisserie chicken and some icy hot (not for the chicken… for my leg) Hopefully I’ll feel better tomorrow but right now its definitely feeling not awesome.
Thanks bug… Everytime I see your avatar I get so jelly of your back. The leg is feeling much better. I went to the gym this mor ing and stretched for almost 30 minutes and then did 20 minutes on the stair stepper thing with my weight vest on for my FMC. Feeling better already… Probably just need to wait a few days before I jump or sprint any.
What’s up Ponce? Thanks for stopping by. I’m down in San Diego. What about you? Looks like the wedding is going to be in Lake Tahoe. Havent decided on the venue yet but we’ve got it narrowed down between two. Gonna decode on that within the next day or two. It’s gonna be a winter wedding so it’ll be a wedding/ski trip vacation. It’s gonna be one huge party. I can’t wait
Oh, if you go up to Tahoe again before the wedding (duh, you will) check out The Naked Fish in South Lake (best sushi I’ve ever had, and ask for albacore tataki) OR if you can find it, go to Scusa! (Italian, great stuff, pretty sure it’s in South Lake as well).
Tahoe is beautiful. I never thought of doing a wedding there but it makes sense. I thought about Ahwahnee hotel in Yosemite but I haven’t been there in years.
Ponce - Thanks! I’m gonna get some more rowing in once my tweaked quad feels closer to 100%
Workout for today:
AM:
Fasted morning cardio. weight vest on for 20 minutes on the stairmaster.
PM:
Circuit style workout with my fiance. We’ve got a bunch of people coming in town starting tomorrow and have a jam packed week and weekend. Not sure how much gym time we’ll have so we did a full body thing today.
Warm up: 10 minutes on the elliptical
A1. Thrusters with 50lb DB’s 3 x 10
A2. DB Incline Press 80lb DB’s 3 x 10
A3. DB Row 110lb DB’s 3 x 10
60 seconds rest between circuits
B1. Wide Grip Pull Ups 4 x 8
B2. BW Dips 4 x 8
60 seconds rest
C1. Weighted Med Ball Toss Sit ups 3 x 12
C2. Leg Levers 3 x 12
C3. Lat Raise to Front Raise 25lbs 3 x 10
C4. Planks for 60 seconds
60 seconds rest
It was a good workout. Got a good sweat going. Got a full body pump going as well. I’m not much of a full body day kinda guy but time was tight and I feel good about today. Woulda done more leg stuff but the quad was tight. Stretched for quite a bit after that.
[quote]PonceDeLeon wrote:
What are you doing for the quad?
Gentle foam rolling, slight stretching, ice/compression (3x a day, 10-15 min at a time), plus light-moderate reps/weight on the hamstring curls?[/quote]
I’ve been giving the quad the RICE treatment. I stretched quite a bit yesterday and used my Stick massage tool. Did foam roll cause it was too much pressure. The stick was working much better for me. Probably will try to roll it out today though since it’s feeling a lot better
Didnt eat enough today and had to get into the gym right after class. Didnt really know what to do cause I wasnt planning on being able to get a workout in today so that wasnt a good start. did a little bit of everything yesterday and all I really wanted to do was legs but my quad still isnt better.
went and shot around for 10-15 minutes and felt pretty good. Got on the rower but stopped at 1,000 meters cause my quad wasnt right. At this point I pretty much had no motivation to do anything so I did a superset of back n bis:
DB Curls: 50lb DBs x 8 then Pull Ups x 10
Did 3 sets
at this point my motivation was low, my spirits were down in the dumps and I decided I’d do something to at least make my drive to the gym worthwhile so I decided to do one of my old favorites. The Push Up, Pull Up, Dip Pyramid.
2 pull ups
2 dips
5 push ups
4 pull ups
4 dips
10 push ups
Ect… all the way up 10, 10, 25 and then you go back down. Do it as fast as possible. it comes out to 60 pull ups, 60 dips and 125 push ups (i think my math was right)
barely finished under 10 minutes (so weak) but I had a wild chest, arms and lat pump. I was sweating my ass off and kinda huffin and puffin too lol.
So yeah… today was definitely a blah day. Was/Am in a funk… gonna play some Call Of Duty now and have a glass or two of whiskey… that should help
Hey everybody! It’s a new day, a new week and I am feeling much better! Took a few days off from the gym and I felt awesOme for my workout yesterday. Friday I went for a run, ran a bunch of stairs and did a few rounds of sledge hammer tire slams. Saturday I went to the beach and surfed. Got sammed a few times (thats what she said) and have a pretty gnarly bruise of my shoulder but it was a fun session with some buddies who flew in town for this weekend. so I didn’t totally just sit on my ass for 4 days.
Yesterday I wanted to do legs but the squat racks were full so I did chest instead.
Warm up:
2K meters on the row
DB Incline: all the benches were being taken up so I did DB’s instead and worked on a big stretch at the bottom of each rep
70 x 10
80 x 10
100 x 8
110 x 7
80 x 10
Flat DB press
100 x 8
110 x 7
110 x 6
Dips: I put on my weight vest here and kept it on.
5 x 10 with the vest
Conditioning circuit with the weight vest on:
2lb jump rope for 50 jumpa
8 burpees
400 meter sprint
Minute and a half rest
I did that 3 times. I was planning on doing it a few more times but my legs were feeling way too tired after that last sprint. I could have waited a few minutes and ran more but I wanted to stick with my minute30 max rest time so only three rounds it was.
All in all it was a good session, the gym was just packed though and open equipment was sparse. Felt good to be back in the gym and have some motivation this time. Looking forward to getting in there today and getting after it.
got back in the gym today and felt great. I felt like I could have lifted for 3 hours tonight lol
Fasted Morning Cardio:
40 minutes on the stair master. It was awesome. I climbed 3 miles worth of steps and it felt great. Afterwards I did 12 minutes on the elliptical cause I was watching an episode of Spartacus on my phone. Had to do my cardio for the whole episode.
Tonight: BACK
Pull Ups: slightly wider than shoulder width
BW x 10
45 x 6
70 x 6
45 x 6, 6
BW x 10
Meadows Rows:
2 plates x 8
2 P+ 25 x 8, 8
DB Dead Stop Rows:
110 x 8
145 x 8, 8, 8
Partial Pull Downs: Not sure how much weight cause the stack outside was just numbers
17 x 6
18 x 6
19 x 6
Stretchers:
12 x 10, 10, 10
Shrugs: 3 second pause at the top
110 x 10, 10, 10
Face Pulls:
90lbs x 10
115 x 10, 10, 10 (<—max)
Then jumped on the pull up bar for one max set… only got 13 reps cause my lats were fried.
Felt awesome tonight and weighed in at 215. I’m Back!!! <3
[quote]gregron wrote:
pull ups have always been one of my best “lifts” (i dont know if it really counts as a lift?)[/quote]
Hell yeah it’s a lift, you’re lifting your ass up right?!
Kicking some ASS in here man, beast mode for sure.
Hey dude, I just skimmed through your log and want to say great job so far. I’m a similar height and weight and we have similar goals, but I’m much more pathetic at this point in terms of body comp and strength. Anyway, I’ll be keeping track. Just don’t stop!
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