Doug's Long Yet Distinguished Log

Training Training Logs
101

[quote]AngryVader wrote:
Doug Adams wrote:
Potentially have movie junk to do tomorrow so I combined the pushin’ and pullin’ tonight

B2. Cubano External Rotations: 5x10,2.5x10,10,10

Is this something different from Cuban presses? I could use some variety in my external rotation stuff.

How’s the movie coming along anyway?[/quote]

It’s just the rotation part of the cuban. I seem to really feel “the gears turning” in the muscles all around my shoulder blades when I do them this way, so I try to fit them in when I can.

I rename some stuff to give it a more spanish flair, like pistol squats are pistoles. It’s what white people like. :slight_smile:

Doing ADR voiceover stuff tomorrow, but it may end up only being one of the actors who does it. He happened to be in town so we had to work with the sound design people to squeeze him in.

We sent off copies to see if we can get into the January Park City film festivals- Slam Dance and its big brother Sundance. I’ll know if we’re in by the middle of December. If we get in, I’ll be jumping around like Daffy Duck.

102

10/25: Like Kevlar Yo

A. Swiss Ball Curls: 8,7,7,5
B. Side Bridges: 30sec/side, 30sec, 17sec
C. Step Ups: 8/side, 9/side, 9/side
D1. Purple Band Stomps: 3x12/side
D2. External Rotations: 5x12/side,12,12
E. Split Squat Iso Hold: 30sec/side
F. 10 minutes incline treadmill

I didn’t feel like being in the house all day, so I dusted off the Bulletproof Knees program with a slight tweak to it. The warmup is much more extensive than what I normally do and I was tired just finishing that. Of course, the food intake has been low enough to drop 5 pounds the last week so that may have had something to do with it.

103

10/26: Just Say No To Romantic Comedies

A1. Dips: 10 sets to get ~70 dips. I can’t remember the exact number, but it was in the low 70s.
A2. Back Extensions w/ Deeper Stretch: 6x15
B. Pushups: 58 total using sets of 7-9
C1. Face Pulls: 40x10,10
C2. Cuban External Rotations: 5x10,10
D. 20 minutes elliptical while watching some movie that completes wastes the comedic talents of Paul Rudd

I don’t know what the movie was called, but it’s one where Eva Longoria is some dead woman who is screwing around with her ex’s life. My Gold’s needs to stop letting the girls working the front desk pick the movies they show. Plus it’s been far too long since they showed Hoosiers.

104

Over her Dead Body or something - this is why I put TV shows on my iPod.

105

[quote]pushmepullme wrote:
Over her Dead Body or something - this is why I put TV shows on my iPod.[/quote]

Yeah that’s it. That movie must have washed out of the theaters fast because I didn’t realize it came out earlier this year.

I’d load my iPod with shows too, but if I have Dexter or It’s Always Sunny on hand while at the gym I’ll never get anything done!

106

10/27: No Sir, You Cannot Pay Your Gym Dues With Crack

Since I know my back needs a lot of work, I’m going to follow Thib’s back routine he just wrote about. I’m sure I’ll progress faster with that than using whatever I come up with.

A. Pullup Iso Holds: 20sec, 20sec, 15sec, 12sec
B1. Arc Decline DB Rows: 15/10side,10,10,10
B2. Decline DB Rows: R-30x8,8,8,8 L-30x8,8,8,25x6
C. Cable Rows w/ Holds: 30x6,6,6
D. Lat Pulldowns w/ Holds: 30x6,6,6

No, those weight numbers are not typos. I have to go that low in order to feel the lifts correctly. In fact, this entry was going to be titled “please check your ego sir”, until…

E. 20 minutes on Arc Trainer

During this, some crackhead came in and started getting all up in the gym manager’s grill piece. He looked like Sam Jackson in Unbreakable, but really dirty. He was cussin’ and spittin’ everywhere, and very quickly the gym’s personal trainers did something useful for a change by escorting the gentleman outside. I guess when you have a Halloween party, some wierdos are to be expected.

107

10/28: Respect

20 minutes going up and down stairs at the office

In the gym:

Front and side bridges: 2x30sec each
30 minutes Arc Trainer

In that 20 minutes of stair stepping I made it up and down 33 stories, and I was pretty tired out. While going up, I could help but think of firefighters who would have to go up those steps, in full gear, to try to rescue people if a fire broke out. I don’t know if I could do it.

108

10/29: You Have To Work Twice As Hard When It’s Honest

Super Duper lower body warm-up

A. Swiss Ball Leg Curls: 10,8,7,5
B. Side Planks and Pushup Holds: 30 sec each position x 2 sets
C. Purple Band Stomps: 12,13,12
D. Split Squat Iso Hold: 35sec each leg
E1. Step Ups: 10,8,9
E2. One Arm Straight Lat Pulls: 20x10,10,10

I continue to be amazed at much I’ve slacked off on some of these movements in the past for the sake of longer time, more reps, or more weight. I was doing side planks for up to 90 seconds, but didn’t feel the muscles work the way I do now for 30 seconds while doing them right.

It seems like the back work I did Monday is paying off because I really felt the squeeze in my back when doing the pulldowns. Dips should be fun tomorrow.

109

10/30: I’ll Take Hodgepodge For $200 Alex

A. Dips: 77 over 13 sets
B. Iso Dynamic Rows: 35x6, 30x6,6
C1. Step Ups w/ Back Foot Flexed: 5,6
C2. Straight Arm Lat Pull: 15x8
D. Pushup Holds: On Med Ballx30sec, Regularx30sec, 40sec

Notes:
-I need carbs, now. The dips took way longer than I wanted to, and I didn’t even bother with pushups. It would’ve been a waste of time to bang out a whopping 4 reps per set. I know my calorie cut is to blame.

-I’m very appreciative of the advice in today’s article discussion. Flexing that front foot and keeping my bodyweight over the lead leg really helped me feel the step ups more

-I need to stretch the hell out of my pecs if I want to do any rowing after dips. My scapulae don’t want to retract correctly and I felt a twinge in the front of my left shoulder. Fortunately it went away instantly and have the same ROM.

110

Weighed in this morning:

214- UP 3 pounds from last week
Waist measurement- 38in. unchanged

What. The. Fuck? I’m doing more activity than I can remember doing and haven’t had a fucking carb (other than my workout drink) in a fucking week. Why the fuck aren’t these numbers going down?

Oh, and I spilled my gallon of water in my car this morning when some asshole decided to stop dead in the middle of traffic for no fucking reason. Yeah, today is going to be a BEEEAAAUUUUUTEEEFUL day.

111

[quote]Doug Adams wrote:
Weighed in this morning:

214- UP 3 pounds from last week
Waist measurement- 38in. unchanged

What. The. Fuck? I’m doing more activity than I can remember doing and haven’t had a fucking carb (other than my workout drink) in a fucking week. Why the fuck aren’t these numbers going down?

Oh, and I spilled my gallon of water in my car this morning when some asshole decided to stop dead in the middle of traffic for no fucking reason. Yeah, today is going to be a BEEEAAAUUUUUTEEEFUL day.[/quote]

Not sure about your weight, but that gallon of water is so alpha.

112

[quote]pushmepullme wrote:
Doug Adams wrote:
Weighed in this morning:

214- UP 3 pounds from last week
Waist measurement- 38in. unchanged

What. The. Fuck? I’m doing more activity than I can remember doing and haven’t had a fucking carb (other than my workout drink) in a fucking week. Why the fuck aren’t these numbers going down?

Oh, and I spilled my gallon of water in my car this morning when some asshole decided to stop dead in the middle of traffic for no fucking reason. Yeah, today is going to be a BEEEAAAUUUUUTEEEFUL day.

Not sure about your weight, but that gallon of water is so alpha.
[/quote]

You damn right, and that wreckless driver attempted to besmerch my alpha status by spilling my gallon of water. So I had to take the action any other alpha would- I threw on my bandana and lifting gloves, got out of my car, ran over to his car and chucked it into the woods.

113

[quote]Doug Adams wrote:
Weighed in this morning:

214- UP 3 pounds from last week
Waist measurement- 38in. unchanged

What. The. Fuck? I’m doing more activity than I can remember doing and haven’t had a fucking carb (other than my workout drink) in a fucking week. Why the fuck aren’t these numbers going down?
[/quote]

That is kind odd. Normally if I cut carbs, I drop a few pounds the first week alone. How many total calories are you eating?

114

[quote]AngryVader wrote:
Doug Adams wrote:
Weighed in this morning:

214- UP 3 pounds from last week
Waist measurement- 38in. unchanged

What. The. Fuck? I’m doing more activity than I can remember doing and haven’t had a fucking carb (other than my workout drink) in a fucking week. Why the fuck aren’t these numbers going down?

That is kind odd. Normally if I cut carbs, I drop a few pounds the first week alone. How many total calories are you eating?[/quote]

This is week 2 for me. I dropped 5 pounds the first week. Looking back, there’s a few things that may have contributed to gaining back a couple pounds- such as 10 beers, a pizza, and a few burgers spread over last Friday and Saturday. Today’s rant was more the result of being pissed about a “got caught slacking” moment. I’ll keep doing what I’m doing, minus the alky and less junk to see what happens next week.

Total calories are ~ 2500

Diet as follows:

Meal 1- Shake w/ 2 scoops Grow, 2 tbsp flax seed, 1/2c of berries, 1/2 can of pumpkin, 1 tbsp pb, 1/2c fat free cottage cheese

Meal 2- 4-6oz chicken breast, small handfull walnuts/mac. nuts, 1cup broccoli or green beans

Meal 3- 6oz 92% lean ground beef, nuts, broccoli

Meal 4- Same as meal 2

Workout drink- 1 scoop Grow, 3/4 scoop powdered Gatorade

Meal 5- 8oz ground beef, 1 serving almonds, scoop of Superfood

I do not feel full with this amount of food, at all.

115

[quote]Doug Adams wrote:
AngryVader wrote:
Doug Adams wrote:
Weighed in this morning:

214- UP 3 pounds from last week
Waist measurement- 38in. unchanged

What. The. Fuck? I’m doing more activity than I can remember doing and haven’t had a fucking carb (other than my workout drink) in a fucking week. Why the fuck aren’t these numbers going down?

That is kind odd. Normally if I cut carbs, I drop a few pounds the first week alone. How many total calories are you eating?

This is week 2 for me. I dropped 5 pounds the first week. Looking back, there’s a few things that may have contributed to gaining back a couple pounds- such as 10 beers, a pizza, and a few burgers spread over last Friday and Saturday. Today’s rant was more the result of being pissed about a “got caught slacking” moment. I’ll keep doing what I’m doing, minus the alky and less junk to see what happens next week.

Total calories are ~ 2500

Diet as follows:

Meal 1- Shake w/ 2 scoops Grow, 2 tbsp flax seed, 1/2c of berries, 1/2 can of pumpkin, 1 tbsp pb, 1/2c fat free cottage cheese

Meal 2- 4-6oz chicken breast, small handfull walnuts/mac. nuts, 1cup broccoli or green beans

Meal 3- 6oz 92% lean ground beef, nuts, broccoli

Meal 4- Same as meal 2

Workout drink- 1 scoop Grow, 3/4 scoop powdered Gatorade

Meal 5- 8oz ground beef, 1 serving almonds, scoop of Superfood

I do not feel full with this amount of food, at all. [/quote]

Yeah, like I mentioned in my log, I need to cut out the beer and pizza for a little bit. I’m going to enjoy it one last time tonight and then it’s time to get serious again. I guess I’ll start writing a little more about my diet in my log. Seems like no matter what I eat though, I always feel hungry.

116

11/01: Happy All Saints Day!

A. Step Ups: 3x10/side
B. Back Extensions: one leg-5,8, two legs-8
C. Purple Band Stomps: 3x12/side
D. Split Squat Iso Hold: 30sec/side
E. Bridges: 30sec/side, 45sec pushup hold

Overall a good session as I was able to feel all the muscles in my hips work more. One other problem I’ve always had on step ups is while I do the concentric part pretty well, I always screw up the eccentric. Before I’d land any which way. Now I’m making more of an effort to go down the way I came up, if that makes any sense. I made the back extensions way tougher by lowering the pad on the back raise bench. The bridges were a crusher as usual.

Weight loss news- other than the crap food on the weekend, I don’t think I did myself any favors by bumping up the steady state cardio as high as I did. I’m still going to do some, but I’ll back off on it on lifting days to see if I don’t get run down as much.

117

11/02: Take It Easy, But Not Too Easy

A. Pullup Holds: 4 to failure which wasn’t long
B1. Decline Arc Rows: 15x10,10, 10x10, 30x10,10
B2. Decline DB Rows: 30x8,8,8, 40x8,8
C. Iso Dynamic Rows: 50x6,6,6
D. Iso Dynamic Pulldowns: 40x6, 50x6,6

I wasn’t feeling the rows worth a damn at first, but then I upped the weight and felt them. Works for me!

I think I’m going to ditch dips and make my push day all about pushups and their variations again. My shoulder isn’t getting any worse, but it isn’t getting any better either and the dips aren’t helping.

118

11/04: It’s All About The CORE!

Super Duper Warm-up, then the gay lifting routine:

A. Uzbekistanian Step Squats, or Uzis for short: 3x10 onto a higher box than before
B. One Leg Back Extensions: (R)5, (L)3, then 2 45second holds with each leg
C. Nepalese Stomps: 2x10/side w/ 5 second holds at end of each rep
D. Split Squat Holds For Time: 45seconds/side
E. Bridges, 3 positions: 1 min each

In the latest Waterbury article he mentioned something about “super stiffness” where you contract the abs, lats, and glutes all at the same time during a movement. I made a big effort to do that tonight and yowzers, it made a difference.

Oh and I finally figured out something that’s pretty much the cause of my left knee pain- the glutes on my right side don’t work worth a shit. This would cause my hips to shift and throw my whole left side out of whack. Stupid glutes. Before I always assumed my left glutes weren’t working because that’s the side that always hurt. That’ll teach me for thinking.

I’m going back to doing the Bulletproof Knees warmup every day now in order to fix everything up. Since I’m doing everything with better form now it feels like I’m really making progress. Just can’t slack off like I’ve done in the past.

119

[quote]Doug Adams wrote:
11/04: It’s All About The CORE!

Super Duper Warm-up, then the gay lifting routine:

A. Uzbekistanian Step Squats, or Uzis for short: 3x10 onto a higher box than before
B. One Leg Back Extensions: (R)5, (L)3, then 2 45second holds with each leg
C. Nepalese Stomps: 2x10/side w/ 5 second holds at end of each rep
D. Split Squat Holds For Time: 45seconds/side
E. Bridges, 3 positions: 1 min each

In the latest Waterbury article he mentioned something about “super stiffness” where you contract the abs, lats, and glutes all at the same time during a movement. I made a big effort to do that tonight and yowzers, it made a difference.

Oh and I finally figured out something that’s pretty much the cause of my left knee pain- the glutes on my right side don’t work worth a shit. This would cause my hips to shift and throw my whole left side out of whack. Stupid glutes. Before I always assumed my left glutes weren’t working because that’s the side that always hurt. That’ll teach me for thinking.

I’m going back to doing the Bulletproof Knees warmup every day now in order to fix everything up. Since I’m doing everything with better form now it feels like I’m really making progress. Just can’t slack off like I’ve done in the past.[/quote]

Love the creative exercise names. WTH is a Nepalese stomp? You and Vader need to get together to discuss your ass issues.

120

[quote]pushmepullme wrote:

Love the creative exercise names. WTH is a Nepalese stomp? You and Vader need to get together to discuss your ass issues.[/quote]

The Nepalese stomp is just the band stomp I’ve been doing. Stay tuned because more are coming. I’m going to keep throwing nationalities on the beginning of exercise names and see if any catch on, like that ridiculous “chinese DB row” thread in Bodybuilding. How do we know the chinese came up with a row not supported by a bench? It’s made up, so that’s what I’m doing. That Uzi one is pretty damn good if I do say so myself.

I shan’t be discussing my ass with another guy thank you very much. Now if you have some free time…