Peyton Manning level stiff neck!
I usually have to very slowly stretch my neck towards where it hurts when I have a stiff neck. I’m a masochist that way lol. But i found that to work best for me
1 Like
Heres a ground breaking new study about a revolutionary new idea that Dr Hatfield wrote about 30+ years ago. Science!
1 Like
3-30 Legs
Stretches
Floor Junk x 8
One Side Bamboo Bar Walkout
Plank with elbows elevated
Standing Leg Curl x 10
3 times
One Side Bamboo Bar GM x 3
45 Back Raise x 10
3 times
Peterson Step Ups
x 8, 9, 10
Single Leg RDL
x 5 x 5 sets
Leg Extension
x 15 x 3 sets
Reverse Hyper
x 10 x 3 sets
Seated Calves
x 12 x 4 sets
Donkey Calfs
Wide x 15+ x 2 sets
Narrow x 12+ x 2 sets
Neck has been not cool for over a week now. Louie said reverse hypers would traction out his upper back when his neck was fucked up some tried some today. Anti inflammatories haven’t helped much and I think I’ll just drink beers tonight and see if that has any effect.
Workout was pretty OK for boring legs rehab stuff.
2 Likes
Some stuff
Single Leg Romanian Deadlifts. I did a bunch of these when I was equipment-limited last spring and then recently as a rehabby move.
A couple good cues from the video were;
if your hips aren’t level check out your back foot, if your toes are turned “out” just rotate them “in” to square up your hips. That’s a good one for Hip Airplanes too. If the pelvis is crooked the hip/glute are working less than the back.
Keep the weight close to your down leg. Just like a real deadlift.
Wrapping a band over your shoulder then down under your foot was kind of neat to. It’s all about feeling it and learning to get that full body tension.
This lady has hip pain and can’t get into sumo deadlift position. Dr Brah tests her internal hip rotation and finds the bad side doesn’t go as far as the good side. Then he has her do a “banded mobilization” first rotating the hip Internally against the resistance and to “center” the joint. Then once it’s stable, rotating “out” to get the glutes going.
Then he tests out the Glute Medius (side ass) with the side leg lift test. One side is weaker than the other. So they do a clamshell opposite side side plank combo move which I’ll totally steal and then some squats with a band around the knees to focus on external rotation and glute med.
I’ve seen and some all these things before, only as part of super long, confusing videos or as part of super boring rehab routines with a million moves. It’s good to see something straight to the point, explaining just what to do and why.
2 Likes
4-4 Chest/Back
Stretch Lat
Pull apart + Hold with band anchored in front x 5
Half Kneeling External Rotation + Press and Hold x 5
Three times
Single Arm Pulldown
warm up with 6’s
x 10 x 2 tough ones then 2 drop sets
Hammer Decline Machine
warm up in 6’s
x 10 x 2 heavy ones then 2 drop sets
DB Bent Row
x 10 x 3 sets
Incline Machine
x 10 x 3 sets
Straight Arm Pulldown x 12
Low to High Cable Fly x 12
3 pairs
Good workout! First one in awhile, my neck was finally feeling better. Sitting home, not lifting I was starting to feel skinny fat and Emo. Then after the gym I was myself in the mirror getting into the shower and I looked Awesome. Those band external rotation and presses had my rib meat poppin’. I was super stoked.
1 Like
4-5 Legs
Some junk to get loose
45 Back Raise with Foam Roller Between Knees
x 11 x 3 sets
Peterson Step Ups
x 10, 10, 11
Goblet Squat to Box
x 5 x 5 sets
Laying Leg Curl
x 10 x 3 sets
Leg Extension
x 10 x 3 sets
Reverse Hyper
x 12 x 3 sets
I did an “Offset Walk” or offset GM between most sets. And a couple “Banded Hip Mobilizations” to get started.
Alright, Leg Day has been 2 bodyweight moves to get going, 5 sets of “main work” and then 3 assistance moves. I’ve been surviving it so I want to get some abs into the warm up and gradually make the Main Work a little more serious.
2 Likes
I’ve been thinking about adapting to training. Or like gains slowing down or plateauing or whatever you want to call it. Last year I started with this routine where you cycle through different rep ranges with heavy days light days and medium days. It was cool. It was new, I made some gains and felt good.
Now it’s a year later and I’m still doing the same thing. Only progress seems slow.or sometimes it’s like 1 step forward and 2 steps back. And for the most part I’m lifting the same weights as last year. Only now what used to stimulate progress is just blasting my tissues. I jacked up my hip, my bicep and then my neck in the same 6 week span.
I thought rotating through the different weights/reps would keep my safe and progressing, but it looks like this training is getting stale and whack and it’s time for a change. For a switch up I’m going to do some Peripheral Heart Action PHA training. Basically running through full body circuits to pump blood around and work the heart and lungs. I’ve been doing “Conventional Bodybuilding” with straight sets, adequate rests and a body part focus so I haven’t been sweating much or breathing too heavy.
So I’m gonna do this for 3.5 weeks, have some fun and try to sweat out a couple pounds then reevaluate.
4 Likes
Love those old vids of Lee and Mike Christian. Makes me think ‘stimulate don’t annihilate’ and ‘next set best set baby’
These really were the good old days of bodybuilding
1 Like
This old footage is really cool. I couldn’t believe how huge and still slim Haney was. I know about the Olympias and everything but I never saw any really great pictures of him. At least not like some of the super memorable, iconic pics of some other BBers. Then on video he was hugely thick and wide with freaky tapered waist.
I agree about the Good old Days! In past everybody in Gold’s is joking around and hanging out with each other, having fun. You see stuff filmed in that gym now and it looks like people in line at a crowded airport.
1 Like
I’ve been doing this recently, to break up boredom and its something I’ve clearly been neglecting too. That’s evident by the fact a can feel my heartbeat in my ears. Looking forward to seeing some of your sessions.
1 Like
Here’s the first one!
This layout came from some University study comparing PHA to HIT, so it’s 100% from the pencil-neck lab coats. All machines, no skill required, very safe. Only 1 series of lifts vs 3 or 4 different series, for minimal stress. 3 upper body moves altered with 3 lower body moves.
Chest Press x 15
Leg Extension x 15
Lat Pulldown x 15
Hamstring Curl x 15
Shoulder Press x 15
Standing Calf Raise x 15
x 5 rounds
I used the landmine press for shoulder press, I stopped all sets a few reps short of failure. I also did 12 reps max and only 4 rounds. I still got sweaty and breathing was a little elevated the whole time. Going forward I’ll use this as “Light Day” or “Easy Day” for this style.
1 Like
Cool, what rest between rounds?
The University study people rested 1 minute between rounds.
Fred Hatfield and 60s BB coach John McCallum said no rest between rounds. And no rest between different series of exercises. Or like the absolute minimum if you are dying.
Today I was walking across the gym from machine to machine and I also took a drink between rounds.
2 Likes
4-10 PHA workout 2
Get loose
1
DB Press
Crunch (on an ball)
Lunge
French Press (PJR Pullover)
2
Wrist Curl
DB Row, Elbows In
45 Degree Back Raise
Dips (Partial Dips)
Bicep Curl
3
Reverse Curl (Hammer Curl)
Side Bends
Leg Extension
Keystone Deadlift (RDL)
4
DB Bench (Incline DB Bench)
DB Row, Elbows Out
Shrugs
Forearm Supination (Kettlebell Wrist Extensions)
This one is from Fred Hatfield in the 90s. Dr Squat said do each series 4 times and move to the next one. I did 3 rounds on the first 2 and two rounds on series three and four. Reps were about 12. I was sweating a lot! This one has a bunch of moves, but they are split up into smaller groups with lots of forearms and abs. They let me catch my breath.
After Thursdays workout I slept well and woke up 2 pounds lighter on Friday. That’s good. My fear was doing too much the first workout and being too keyed up to sleep. Assuming I survive tonight and Sunday I’ll start adding rounds to these 2 workouts next week.
4 Likes
4-12 PHA #3
Get loose
Chest Press x 13
Leg Extension x 13
Pulldown x 13
Standing Leg Curl x 13
Landmine Press x 13
Standing Calf x 13
5 rounds
Another round, one or two more reps and a little more weight than last time.
Youthie Update
Little one passed the 4 month mark last week and went in for some vaccines today. She started in the 2nd percentile for bodyweight and has progressed to the 23rd. (And the 65th percentile for height) Doc wanted to double bodyweight by this time and Youthie is +140% so we were able to skip nutrition related blood tests. And she’s holding her head up and grabbing things must fine so we didn’t need to visit the Physical Therapist or Occupational Therapist like some premature babies.
Doc mentioned she was doing great, and that she was meeting standards for full term babies. Which is cool. Because I was a little irrationally pissed months ago when she told me my negative 5 week old baby was in the 2nd percentile for weight, without clarifying.
5 Likes
The Zig Zag diet continues to work. I had pizza and a Cadbury Egg Saturday then back to chicken and rice. Today, Tuesday, I hit a new low, 226.5.
I would never monitor the Woman’s weight only I caught a glimpse of her little graph on her cell phone and she’s down 10 pounds in sevenish weeks.
If the same eating plan Double Works it must be good.
1 Like
4-14 PHA #4
Get loose
1
DB Partial Press
Crunch (on ab ball)
Lunge
French Press (PJR Pullover)
4 rounds
2
Wrist Curl
1 Arm Row, Elbow in
45 Degree Back Raise
Dips (Partial Dips)
DB Bicep Curls
4 rounds
3
Reverse Curl (Hammer Curl)
Side Bend
Leg Extensions ( Step Downs)
Keystone Deadlift
2 rounds
4
DB Bench ( Incline DB)
DB Bent Row
Shrugs
Forearm Supinations ( Cable tricep pushdown)
2 rounds
Reps were 13 or 14. I used heavier weights, went closer to failure and did a couple more rounds than last time. Less time, more weight, harder. Intensity, Intensity and Intensity.
I was feeling it today! A few times I thought I was going to have to take a breather only to be saved by wrist curls or side bends so I could keep going.
1 Like
Enjoy it my man because the shit is really going to hit the fan once the wee one starts crawling
3 Likes
I’ve cleaned out the chicken coop pretty well. I think that should be good to contain her.
2 Likes