New dog.
5 Likes
4-30. Chest/Back 4.
Straight Arm Pulldown x 20, 15, 10
DB Pullover x 20, 20, 20
30 pairs, 30 seconds rest
Decline Cable Press x 20, 15, 10
Chest Supported DB Row x 20, 15, 10
3 pairs, 30 sec
Floor Press x 20, 15, 10, 8+
Seated Cable Row x 20, 15, 10, 8+
4 pairs, rests got up to about 40 seconds
Prone Neck
Extension x 15
Retraction x 15
Lateral Flexion x 15
Rotation x 15
3 rounds
Another solid workout, that’s 2 in a row.
I took out the 1 arm pulldown/row move and put in 2 armed seat cable rows. I had to do the one arm move kind of half supported, one knee on the bench, 1 foot on the floor. That shit would make my lower back get tight and I know now that it was the dumped forward position of my neck and head during the move that made my back clench up. No problems with the seated bilateral row. Way easier to keep square and keep the neck neutral.
2 Likes
5-2. Legs 4.
Lying Hip Extension x 15
Lying Upper Back Extension x 10
3 times
Seated Hip Flexion x 18
Lying Hip Extension x 13
3 times
Leg Extension x 20, 15, 15
Leg Curl x 20, 15, 15
3 pairs
Seated Tibia vs Band x 25
Standing 1.5 Calf Raise x 15
3 pairs
Friday beers to follow.
2 Likes
5-10 Legs
Modified Copenhagen x 5
Upper Back Extension x 10
3 pairs
1 Leg RDL x 5
Seated Hip Flexion x 10
3 pairs
Hip Flexor Biased Split Squat x 5
Hip Flexor Biased Plank x 5
3 pairs
Copenhagen planks, 1 leg RDLs, split squats, hip flexion, plank. Same stuff everyone says to do for hips. Only this guy said it a little different, so doing it felt different.
I had a couple good workouts last week, then felt good and pushed too hard in the yard last Saturday. I slept funny after that and woke up with a stiff neck. That felt bad, and my back got tighter and tighter and my leg got shorter and shorter for a few days running.
That wasn’t fun, but finally I started feeling better. And saw a couple inspiring videos and tried this workout. No problems so far.
5 Likes
d\funny you posted these. @wiseman83 sent me the hip flexor one a few days ago to work on my tight flexors.
2 Likes
It’s so good. That guy’s content is golden.
2 Likes
I first saw the hip flexor video in your log, I guess. Then it got reposted and a few guys started talking about weak hip flexors and I forgot where it was originally mentioned.
Anyway, dude’s cues for split squat were great. 1 leg RDLs and Copenhagen Planks too.
1 Like
5-13 Core Junk
Abdominal Sling Circuit
Internal/External Shoulder rotations, elbows low and high.
Neck stuff.
3 moves to challenge hip flexors and anterior chain that were way harder than I expected.
Upside down Turtle. Or deadbugs with opposite knee hold.
Row Dog.
Beast hold.
3 Likes
5-16 Lower
Counter Top Reverse Hyper x 5
Beast Hold x 5
3 pairs
Abdominal Sling Circuit x 5
1 round
Split Squat x 5
1 Leg RDL x 5
3 pairs
Lying Hip Flexor Raise vs Cable x 10
Modified 90/90 Hip Hold x 5
3 pairs
1 more rep and a little more range of motion than the workout that didn’t blast me 72 hours ago. No stuff that has tightened my lower back or neck in the past. Only stuff that worked hips and abs. Fingers crossed.
Upper body day to follow. Neck, rotators, upper back and landmine press(?) probably.
2 Likes
5-17 Upper
Upper Back Extensions x 10
Neck Iso vs Towel x 5
3 pairs
Int/Ext Shoulder Rotation x 10 x 3
Seated Landmine Press x 10
Face Pull x 10
3 pairs
2 Likes
5-19 Lower
Regressed 90/90 and Copenhagen x 6 breathes x 3 sets
Int Rotation Focused High Box Squat x 6
Int Rotation Focused Lying Hip Extension x 6
3 pairs
Situps x 6 x 3 sets
The squat is done way above parallel with a block between knees and feet tucked way under. Like teaching an old person to stand after surgery. It turns out it’s way easier to use your quads when you have some degree of hip internal rotation.
For hip extensions and situps the cues were “pretend your back is velcroed to the floor and you’re slowly peeling it off” and “raise/lower 1 vertebrae at a time.” Great cues for getting into posterior pelvic tilt and then flexing the spine.
I took it easy because I wasn’t sure how all the hip extending and spine flexing would go. I was sore within a couple hours and woke up the next morning (today sore too) but that went away when I got moving.
2 Likes
5-21 Upper
Upper Back Extension x 6
Situp x 6
3 pairs
Abdominal Sling Circuit x 6 x 1 round
TRX Scap Slide x 10
Straight Arm Pulldown x 10
3 pairs
Poliquin Rotation x 10
Ab Ball Chest Expansion x 10
3 pairs
100% rib meat.
2 Likes
The woman bought a new sink last week. The plumbers came out yesterday and put it in for us. As they were leaving I tipped them extra for coming out so quick. When I went back inside the woman told me she tipped them extra for coming out so quickly. I decided not say anything about it.
This morning kiddo opens the cabinet to look under the sink and it’s leaking!
Apparently they didn’t tighten then bolts holding the garbage disposal up under the sink tight enough. A dude came out within a couple hours of us calling them, and it only took him a few minutes to get things corrected, so no big deal I guess.
1 Like
Good thing they got tipped generously the first time lol. Glad to see you still killing it flats. Hope the kiddo is well
1 Like
Gone quiet mate, you all good ?
2 Likes
Hey man, thanks for checking in. I’m doing OK. That last workout irritated and tightened up my back for a few days. After that I spent a few weeks trying out some new stuff to see what felt good and what felt bad and waiting a couple days to see if I got good sore or bad sore. Then working that in with some old stuff. I kept track in a notebook, but didn’t bother to post it here.
Last few workouts…
Upper
Oblique Twist and Crunch x 10
Cable Pushdown x 20
Kneeling DB Row x 20
3 rounds
DB Bench x 12 x 4 sets, working up
Seated Landmine Press x 12
Seated Face Pull x 15
2 pairs
Lower
Feet in Band Walk x a bunch
Side Lying Oblique Crunch x 10
Seated Calf x 20
3 rounds
KB High Box Squat x 12 x 4 sets
Back Raise x 6 slow ones
Standing Calf, Start 1 leg, finish 2 legs x a bunch
2 pairs
Upper Again
Twist and Crunch x 15
Row Dog x 10
Cable Pushdown x 20
4 rounds
DB Bench x 12 x 5 sets, working up
Seated Landmine Press x 12
Seated Face Pull with Long Handle x 15
2 pairs
1 minute rests
Back
Oblique Crunch x 15
Seated Leg Curl x 20
Pulldown x 20
3 rounds
Isometric Deadlift x 6 pulls x 5 breaths each
Reverse EZ Curl x 15
Seated DB Curl x 15
3 pairs
Whenever it fits into the lift, I squeeze a yoga block between my knees and focus on abs to protect my back. Or put the yoga block under my head to support my neck. other than that, training what can be trained seems to work the best.
4 Likes
6-23 Legs
Band Walk x a bunch
Side Lying Obliques x a bunch
1 Leg Extension x 20
High KB Box Squat x 12 x 6 sets
Donkey Calf/Standing Calf x 20/10+
Standing Tibia Raise x 20
2 pairs
1 minute rests
2 Likes
6-24 Upper
Cable Pushdown with Rope x 20+
Row Dog x 12+
Crunches and twisting Crunches x 20+
4 rounds
DB Bench x 12 reps x 5 sets
Seated Landmine Press x 12+
Seated Cable Facepull, long handle x 15+
2 pairs
50 seconds rest periods.
Moved this up a day because we’re heading back to the casino tomorrow. Trying to earn enough points for David Lee Roth tickets while retaining some money. With the overall underlying goal of hitting huge jackpots.
3 Likes
Fuckin’ A! The woman tries to do some laundry, the dryer won’t heat up. She tries to take kiddo to the lake and the AC in the car is putting out hot air. Then when she tries the other car, it won’t start.
I think she got a little upset when I told not to touch anything else mechanical or electrical after that.
I checked some ewe tube vids, busted out the multi meter and the jumper cables and it looks like I can get everything fixed up with a couple $30-35 parts. Which just require a few screws each.
That’s good. I was having visions of paying hundreds and hundreds for various technicians to scam me while not fixing our stuff.
2 Likes
1 Like