[quote]Doug Adams wrote:
pushmepullme wrote:
Love the creative exercise names. WTH is a Nepalese stomp? You and Vader need to get together to discuss your ass issues.
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…[/quote]
Yes, I’d also prefer we not discuss our asses with each other. Nothing personal though.
Keep the creative names coming. It certainly makes your workouts seem very exotic. It’s funny cause I just made a comment in that “Chinese DB Row” thread. What exactly is Chinese about them?
11/06: Plugging Holes In The Dike
Extra long warm up
A. Swiss Ball Pushup Toe Tappin’ Thingamajigs: 4x3/side
B. Super Duper Strict Pushups: 5x6
C. Argentinian Good Mornings: 3x18 w/ 8 pound Med ball (6 straight, 6 to the right, 6 to the left)
D. Canuk Cable Rows: 3x6 w/ 50, pausing at full contraction
Movements A and C were swiped from Scott Abel’s ab article a few days back. This is basically an ab day, because my ab strength is waaaaayy behind everything else. The only reason I did so few pushups was because it was harder to stay rigid than it was to push myself up.
[quote]Doug Adams wrote:
11/06: Plugging Holes In The Dike
Extra long warm up
A. Swiss Ball Pushup Toe Tappin’ Thingamajigs: 4x3/side
B. Super Duper Strict Pushups: 5x6
C. Argentinian Good Mornings: 3x18 w/ 8 pound Med ball (6 straight, 6 to the right, 6 to the left)
D. Canuk Cable Rows: 3x6 w/ 50, pausing at full contraction
Movements A and C were swiped from Scott Abel’s ab article a few days back. This is basically an ab day, because my ab strength is waaaaayy behind everything else. The only reason I did so few pushups was because it was harder to stay rigid than it was to push myself up.
[/quote]
El Coach makes me do planks with sandbags/plates on my back. I suck at them but have a 140 lbs (female) friend who can do it with 120 on her back for a full minute. Might be something fun to try.
[quote]pushmepullme wrote:
Doug Adams wrote:
11/06: Plugging Holes In The Dike
Extra long warm up
A. Swiss Ball Pushup Toe Tappin’ Thingamajigs: 4x3/side
B. Super Duper Strict Pushups: 5x6
C. Argentinian Good Mornings: 3x18 w/ 8 pound Med ball (6 straight, 6 to the right, 6 to the left)
D. Canuk Cable Rows: 3x6 w/ 50, pausing at full contraction
Movements A and C were swiped from Scott Abel’s ab article a few days back. This is basically an ab day, because my ab strength is waaaaayy behind everything else. The only reason I did so few pushups was because it was harder to stay rigid than it was to push myself up.
El Coach makes me do planks with sandbags/plates on my back. I suck at them but have a 140 lbs (female) friend who can do it with 120 on her back for a full minute. Might be something fun to try.[/quote]
Thanks for the progression tip! I train alone so the weights may not work, but a jumpstretch band stretched over my shoulders should do the trick.
“Super Stiffness” is one of Stuart McGill’s main concepts; his work is fantastic in general.
I would highly recommend Ultimate Back Fitness and Performance.
11/08: Nice Shootin’ Tex!
A. Uzis: 8/side on higher box, 10/sidex2 sets on same size box as last time
B. One Leg Back Extensions: 6/side, 7/side, 7/side
C. Nepalese Stomps: 11/side, 11/side
D. Split Squat Hold: 45sec/side
E. Bridges: 60sec/side and 45sec on front bridge w/ miniband
Things seem to be progressing well on the Uzis. I think I’ll do them all on the higher box next time. One more increase in height and I’ll start adding weight.
Adding that band made that front bridge much more challenging. Once I get to 60 seconds, I’ll go to a purple band.
Went to the shooting range today. It was a fun time, except for the jackasses who brought machine guns and started waving them around like toys. I don’t care if they’re loaded or unloaded- point that shit down range asshole.
11/09: Viva El Flacco!
A. Pullup Holds: 4 to failure
B1. Decline Arching DB Rows: 30x10,10,10, 25x10
B2. Decline DB Rows: 40x8,8, 35x8,8
C. Rowin’ Wit’ Holdin’: 50x6, 45x6
D. Lat Pullin’ Wit’ Holdin’: 45x6, 65x6
I wasn’t feeling up to par today because yesterday afternoon and evening were, well, shitty. I waited until after the Ravens game (yup yup!) to workout in an effort to get some more recovery time and food in me to replace what was…uh…lost yesterday.
I still wasn’t feeling super great so I cut down on the volume a tad today. Overall though I still thought it was a great workout.
11/11: The Sergeant Hulka Edition (in honor of Veterans Day)
Warm-up, then the stuff-
A. Uzis: 3x8 on the higher box I used for one set last time.
B. One Leg Back Extensions: 3x8/side
C. Nepalese Stomps: 2x12/side
D. Split Squat Hold: 50sec/side
E. Bridges: 60sec/side and 50sec front w/ miniband
I’m happy I was able to do all the step ups onto the higher box, but I need to clean the form up a bit. I could do them clean, but sometimes I’d be lazy and manage to push off a tad with the side of my foot. Not terrible, but not great either.
11/13: Might As Well Try Some Chocolate
11-T sure is making me more moody this time around. By that I mean the highs are high and the lows aren’t real real low, but they’re a bummer. Oh well, suck it up and keep on going. On the plus side I’m feeling a lot skinnier than I have in awhile. I’ll jump on the scale tomorrow and see what happens.
A. Pullup Holds: 4 holds to failure
B. Regular One Arm DB Rows: 50x10,8, 40x8,8,15,12
C. Cable Row Holds: 60x6, 40x6,6
D. Lat Pull Holds: 50x6,6
E. Cable External Rotations: 5x12,12
I’m purdy sure this is everything. I forgot my pen and couldn’t keep a log on paper today.
11/15: Bleh
A. Step Ups: 8,8,8
B. One Leg Back Extensions: 8,9,8
C. Band Stomps: 2x12 w/ 5 sec holds
D. Pushup Swiss Ball Toe Tap Ab Things: 4,5,4
E. 20 minutes on elliptical while watching the only part of 2 Fast 2 Furious that I like.
Didn’t do the bridges and lunge hold today because I forgots my watch, and any excuse to get out of doing more work is a-ok in my book.
My right hip has been tightening up on me lately, obviously annoyed with having to pull its weight for a change. Gonna have to treat it to some more of my foam beatin’ stick.
Even though I can tell I’m making progress, the motivation to get to the gym and do everything I can is going in the toilet. I’m going to keep trying, but right now it sucks for some reason. Can’t put my finger on it.
11/18: The Peter Gibbons Edition
Decided to work a double shift on a lifting day, so I just did what I could while chained to the desk.
Split Squats: 10x10/side
One Leg RDLs: 4x10/side
Pushup Holds: 3x60sec
Donezo.
Good news is my knee didn’t bother me like it used to when I tried to do a bunch of split squats. Still a little twinge once in a while, but not as bad. The RDLs are still a work in progress, but they’re coming around.
Back to the TPS reports…
[quote]Doug Adams wrote:
11/18: The Peter Gibbons Edition
Decided to work a double shift on a lifting day, so I just did what I could while chained to the desk.
Split Squats: 10x10/side
One Leg RDLs: 4x10/side
Pushup Holds: 3x60sec
Donezo.
Good news is my knee didn’t bother me like it used to when I tried to do a bunch of split squats. Still a little twinge once in a while, but not as bad. The RDLs are still a work in progress, but they’re coming around.
Back to the TPS reports…[/quote]
Are you at least getting some nice OT?
[quote]AngryVader wrote:
Doug Adams wrote:
11/18: The Peter Gibbons Edition
Decided to work a double shift on a lifting day, so I just did what I could while chained to the desk.
Split Squats: 10x10/side
One Leg RDLs: 4x10/side
Pushup Holds: 3x60sec
Donezo.
Good news is my knee didn’t bother me like it used to when I tried to do a bunch of split squats. Still a little twinge once in a while, but not as bad. The RDLs are still a work in progress, but they’re coming around.
Back to the TPS reports…
Are you at least getting some nice OT?[/quote]
Time and a half for 8 hours, so I can’t complain about the pay. It just sucks to leave here, drive for an hour, climb in bed for 3.5 hours, get up and do it all over again.
Happy Freakin’ Holidays.
11/20: Whatchu Bench Man?
A. Sudanese (incline) DB Press: 5 sets of 8-10 with 45s
B1. One Arm Flat DB Bench: 3x10 w/ 45
B2. One Arm DB Row: 4x12-15 w/ 50
C. Swiss Ball Toe Tap Things: 3x3/side
Last night was weird. The incline presses were probably the best I’ve ever done form-wise. My back and trunk stayed nice and tight and there was no shoulder pain at all. After that though, everything was off. The one arm presses hurt a bit and had trouble finding a groove on the rows. Add in an inability to keep my balance on the ab movement and I was kaput.
I notice I’ve been going to bed later and not getting as much sleep. That may have something to do with it.
Good to see you back! Get some sleep, that’s an order.
[quote]pushmepullme wrote:
Good to see you back! Get some sleep, that’s an order.[/quote]
Ma’am yes ma’am!
11/22: Gym Trendsettin’
I did ok last night, and plan to sleep in as long as possible tomorrow. Today was pretty good in the gym.
A. Step Ups: 3x8, 1x12
B. One Leg Back Extensions: 10,8,8
C. Band Stomps With MOAR!!eleventy11! Tension: 2x12
D. Split Squat Holds Whilst Holding 20#: 30sec/side
E. Side Bridges: 1x60sec
F. Swiss Ball Toe Tap Things: 3x5
The step ups were a little rough today, probably due to the fact I slacked off on doing my warmups on off days. Bad Doug! Everything else was decent.
11/24: A Pumpin’ And A Sweatin’
A. Pullup Holds: 4 to failure
B1. Flat Arc DB Rows: 4x10 w/ 30
B2. Flat DB Rows: 4x8 w/ 60
C. Cable Row Holds: 3x6 w/ 50
D. Lat Pulls: 3x6 w/ 60
Well, not so much sweating because it’s been a meatlocker in the gym since the weather turned cold. I guess the gym’s prior life as a grocery store is still trying to stick around.
It’s weird going on a Sunday after a football game because the gym is a total ghost town. Sort of the calm before the storm that is Monday when everyone starts their new 1-2 day exercise program.
11/25: I Can Feel Your Anger…It Gives You FOCUS. Makes You Stronger.
In leiu of elaborate names for exercises, I’m going to write todays as I write them in my paper log. Any regular readers should be able to figure out what’s what.
A. Bridge: 40sec
B. Toe Tap: 5,5,4
C. Hold w/ 30#: 30sec
D. Stomp: Px 12 w/ 3sec hold, 12
E. Ext: 5, 1+30sec hold
F. Step: 8,9,10
I did everything backwards compared to most leg days as a change of pace. It was also due to the fact that traffic sucked and this order is more time efficient. It’s funny, on these days where it takes forever to get to the gym, and I never feel in the mood going in, I usually have my best sessions.
I think it’s because during warmups I’ll usually have a hard time finding a groove, and then I get pissed off. This seems to help me concentrate.
Good. Use your aggressive feelings, boy. Let the hate flow through you.
[quote]pushmepullme wrote:
Good. Use your aggressive feelings, boy. Let the hate flow through you.[/quote]
You know…for a second I thought I had stumbled into my own log.