03/19: We Have These Things Called Boundaries…
A1. Reverse Crunches: 6,6,6,5
A2. Blackburns: 4,4,3,3
A3. Lunge Stretches: 4x20sec
B1. Leg Curls: 10x6 with 35
B2. Band pullaparts: 10x10
The reps aren’t going up on the crunches, but I’m feeling them more and through a greater ROM.
While doing that first cluster of exercises, I set up my little base camp in the stretching area. This area includes about half a dozen exercise bikes. No one is occupying any of these bikes. Halfway through my sets, two guys decide to use the two bikes that are less than a foot away from me. Now I know they just wanted to bask in my aura, but come on! Give me at least a little bit of room.
03/21- Did some upper body stuff. Pushups and rows and crunches and some other shit. Can’t remember TBH.
03/22: Yeah I Was Just Checking The Rotary, Girder, Thing There…
I did a different warmup than what I was used to. I did 5 minutes on the elliptical, not quite as much stretching, and no foam rolling. I thought it would be just as good. Turns out it wasn’t.
A. Rack Pulls From Knees: 135x10, 145x10, 155x8,8,7
B. Lunges: 30sx8,8,ow
C. Chest Supported Rows: 70x10,10,10,15
D. Lat Pulls: 90x10,10,10
E. Foam Rolling to make up for aforementioned ow: 5 minutes
My left knee was very angry at me during the lunges. I think I was trying to get too much ROM without my normal warmup, and the pain crept in. Guess I’ll be stretching and rolling every day now. Yeah I know, I need to be doing that anyway, but life gets in the way.
03/24: Put A Sock In It Lumburgh!
Got to the gym late today due to getting held up in a work meeting. Way to endear yourself to the team Mr. New Boss.
A1. Reverse Crunches: 10,6,6,5
A2. Prone Is and Ts (for lower traps): 4x4 each
B. One Arm Nautilus Machine Rows: 45x10,10,10,10,10
C. DB Pullovers: 25x8, 30x8,8,8,10
D1. Prone Shrugs: 30x10,10,10
D2. Prone Ws: ugly 3x10
Gotta lighten up on the shrugs as the ROM wasn’t that great.
03/26
A. Reverse Crunches: 4x6
B1. Pallof Presses: 35x10/side, 40x10/sidex3sets
B2. Behind Head Band Pullaparts: 4x8
C1. Cable Backhand Things (from Max Strength): 15x10/sidex3sets
C2. Regular Band Pullaparts: 3x10
D. Row Iso Holds: 3x6
Still been training, but it’s basically been corrective exercise crapola. It turns out I found another flaw in my overall form- that my whole ab/trunk/core thing is all out of whack. One side doesn’t want to extend while the other doesn’t want to contract.
I know it’s because of me sitting awkwardly for years due to what is known as a pilonidal sinus that I needed 3 surgeries to correct. That’s no longer a problem, but I’ve never addressed the weakness it caused. I just jumped into training with no regard to performing lifts correctly. Now I’m still all screwed up.
Anyway, I did this yesterday
A. Pushups: 5 sets 10-15
B. Cable Rows: 4 sets 8-10 w/50
C. T Bar Rows: 3 sets 8-10 w/ 45
D. One Arm Cable Rows: 3 sets 8-10
My mind was anywhere but the gym yesterday, so it sucked. Haven’t been in a great mood lately. Don’t know why. Going back tonight to try some cardio. Might try the stepmill.
Posting on this site is really becoming a pain in the ass.
[quote]Doug Adams wrote:
Posting on this site is really becoming a pain in the ass.
[/quote]
I’ve missed you.
[quote]pushmepullme wrote:
Doug Adams wrote:
Posting on this site is really becoming a pain in the ass.
I’ve missed you.[/quote]
Same here, and I approve of your new avatar.
[quote]Doug Adams wrote:
Posting on this site is really becoming a pain in the ass.
[/quote]
No kidding. How long does it take to get something fixed around here?
[quote]AngryVader wrote:
Doug Adams wrote:
Posting on this site is really becoming a pain in the ass.
No kidding. How long does it take to get something fixed around here?
[/quote]
It doesn’t need to get fixed because the problem is on all of our ends.
/sarcasm
[quote]Doug Adams wrote:
AngryVader wrote:
Doug Adams wrote:
Posting on this site is really becoming a pain in the ass.
No kidding. How long does it take to get something fixed around here?
It doesn’t need to get fixed because the problem is on all of our ends.
/sarcasm[/quote]
I don’t see a problem with either of your ends.
[quote]Doug Adams wrote:
AngryVader wrote:
Doug Adams wrote:
Posting on this site is really becoming a pain in the ass.
No kidding. How long does it take to get something fixed around here?
It doesn’t need to get fixed because the problem is on all of our ends.
/sarcasm[/quote]
Sadly, this is a common thing I tell my customers.
“Well, the problem isn’t reproducible here, so there must be something wrong on your system.”
How are things going with you otherwise? How’s the movie coming along? Have you been watching a lot of stuff yourself lately?
[quote]pushmepullme wrote:
Doug Adams wrote:
AngryVader wrote:
Doug Adams wrote:
Posting on this site is really becoming a pain in the ass.
No kidding. How long does it take to get something fixed around here?
It doesn’t need to get fixed because the problem is on all of our ends.
/sarcasm
I don’t see a problem with either of your ends.[/quote]
[quote]AngryVader wrote:
Sadly, this is a common thing I tell my customers.
“Well, the problem isn’t reproducible here, so there must be something wrong on your system.”
How are things going with you otherwise? How’s the movie coming along? Have you been watching a lot of stuff yourself lately?[/quote]
Oh I know the deal. At my work we do it as well.
The movie…grrrrr. There have been…issues…with the gentleman charged with doing the after effects. I’ll be calling about any status changes after I get off work.
As for other flicks, TBH I haven’t been watching much. For the past week I’ve been knee deep in Da Tudors, watching an episode or two when I get off work. Baseball started too so that’s been cutting into movie watching time as well. I’d like to go check out Observe and Report, either on my day off tomorrow or the weekend. Have you seen it yet?
[quote]Doug Adams wrote:
AngryVader wrote:
Sadly, this is a common thing I tell my customers.
“Well, the problem isn’t reproducible here, so there must be something wrong on your system.”
How are things going with you otherwise? How’s the movie coming along? Have you been watching a lot of stuff yourself lately?
Oh I know the deal. At my work we do it as well.
The movie…grrrrr. There have been…issues…with the gentleman charged with doing the after effects. I’ll be calling about any status changes after I get off work.
As for other flicks, TBH I haven’t been watching much. For the past week I’ve been knee deep in Da Tudors, watching an episode or two when I get off work. Baseball started too so that’s been cutting into movie watching time as well. I’d like to go check out Observe and Report, either on my day off tomorrow or the weekend. Have you seen it yet?
[/quote]
I plan on seeing it this Sunday actually. I wanted to see it last weekend, but I was on call and had to work a bit over the weekend, so that kind of screwed my schedule for the most part. I’ve heard good things though. I’d still like to catch Adventureland, too, but if that ends up being a rental, I’m not going to lose any sleep over it.
As I’ve been joking with my friends, only 2 more weeks until the shit hits the fan. My favorite movie time of the year is upon us.
Coming to you LIVE from the new MacBook. Now I can post again whilst in the comfort of my home. Yay!
04/18: Steady…Steady
Activation stuff
A. Split Stance Kneeling: Holds of 30sec per side
B. Bird Dogs: Holds of 30sec per side
Lifting Stuff
A. One Arm DB Bench: 30x10, 40x8,8,6
B. DB Pullovers: 30x8,8,8
C. Face Pulls: 30x10,10,10
D. One Arm Cable Rows: 20x10,10
E. Cable Curls: ?x10,10
F. Tricep Extensions: Same
I think I’m going to include some of those core activation drills in my warmup as that’s the biggest issue I’m dealing with.
Oh, then I cut the grass for a cooldown. Gotta love spring.
04/21: No More Effin Aboot
A. Pushups: 4x12-15
B. Cable Rows: 80x15, 90x12,10,10
C. Lat Pulls: 90x15, 140x10,10,8
D1. Lateral Raises: 3x10
D2. Band Pullaparts: 3x12
E. Cable Pushdowns: 40(ish?) x20,12,8
F. Cable One Arm Curls: 25x12,12,12
Something in the CrossFit article today spoke to me today- the part about doing lifts fast. So I tried doing them fast and with as good a form as I could. It seemed to work well.
04/22
Activation stuff
Split Squat Holds- 2x20sec
Birddog Holds- 2x20sec
Supine Birddogs- 2x8/side
A. Step Ups: 3x10
B. Pullthroughs: 80x12, 90x12,15
C. One Leg Back Extensions: 5,6,20sec hold
D. Split Squat Hold: 1x30sec
E. Front and Side Bridges: 30sec each
The O’s are playing like a bag of asses tonight.
04/26: By JovE I Think I Got It!
Warmup, then activation stuff
A. Bird Dog Holds: 2x20ish seconds
B. Supine Bird Dogs: 2x8/side
Liftin’ Stuff
A. Step Ups: 3x13/side
B. Pullthroughs: 90x13, 100x9,11
C. One Leg Back Extensions: 6,5,3
D. Split Squat Holds: 30sec/side
E. Front and Side Bridges: 30seconds each
It seems like I’m getting better at doing lifts correctly while also applying the appropriate amount of intensity. Not too wild, but not slow. My soreness in my hips is either thanking me or telling me to go to Hell. Could go either way.