hello soldog
I used to pull long hours when I worked at GM. I gradually smuggled a set of dumbbells into my semi private work area(we also had a makeshift gym by cafeteria) and this gave me more options.
By using over head railings I did pull ups and chins while doing dips on stair railings. A bit like prison exercise but what the hell getting paid and working out at the same time-like having your cake and eating it too. Living in Colorado you are a lucky dog.
[quote]daudowen wrote:
hello soldog
I used to pull long hours when I worked at GM. I gradually smuggled a set of dumbbells into my semi private work area(we also had a makeshift gym by cafeteria) and this gave me more options.
By using over head railings I did pull ups and chins while doing dips on stair railings. A bit like prison exercise but what the hell getting paid and working out at the same time-like having your cake and eating it too. Living in Colorado you are a lucky dog.[/quote]
A lucky dog when I can enjoy it - which is most of the time. I do skip out on the weekends to the company gym to get in some training. Otherwise, I’m still a cubicle rat so there is no semi-private area. I do get outside to walk a couple times on the long days.
Soldog, I just tried those “Sissy Squats” and I think they are a worth while exercise. The great thing about them is they can be done any where. You just need dumbbells. Something effective for the busy schedule.
[quote]streamline wrote:
Soldog, I just tried those “Sissy Squats” and I think they are a worth while exercise. The great thing about them is they can be done any where. You just need dumbbells. Something effective for the busy schedule.[/quote]
OK - That’s another new one for me. Is this what you mean?
streamline
Sissy squats- I do do 10x10 with 200lbs and it kills me. I think the label sissy scares people off.
Sorry Soldog, what was I thinking?
That’s better, really seem to work.
As to shoulders and push-ups, if you look at my work-outs, I don’t have a bench press or a push up in there.
My wife suggested I consider push-ups, she likes what it does for shoulders (and, when I was younger, I could toss of seven or eight one hand push-ups off in the middle of a work-out and go back to whatever I was doing, so it used to be an easy exercise for me).
Didn’t help my shoulder recovery at all, so I dropped them after a couple days of them.
One thing I’ve seen suggested is static holds in push-up position – that is supposed to help your shoulders and build similar muscles.
You might want to try substituting those in.
[quote]Elaikases wrote:
As to shoulders and push-ups, if you look at my work-outs, I don’t have a bench press or a push up in there.
My wife suggested I consider push-ups, she likes what it does for shoulders (and, when I was younger, I could toss of seven or eight one hand push-ups off in the middle of a work-out and go back to whatever I was doing, so it used to be an easy exercise for me).
Didn’t help my shoulder recovery at all, so I dropped them after a couple days of them.
One thing I’ve seen suggested is static holds in push-up position – that is supposed to help your shoulders and build similar muscles.
You might want to try substituting those in.
[/quote]
I do Scapular push-ups as part of my warm-up (when I do it) and when the Karate class does push-ups I do the static hold you suggest. I do believe I’ll add more static holds to my regular sessions.
Thanks
27 September 2008
Weight 184
Left work after for an extended lunch with a headache and feeling stressed
Warm-up
shoulder rehab work
Bench press
Barx20
65x20
85x10
105# 5x5
Bent over BB row
135#x10
170# 5x5
DB OHP alternating arms, standing
30#x10/10/10/8/8 left arm, right arm 5x10
Chin-ups
42.5# 3,2,2 Stress or because of doing more on the earlier stuff?
25# 3x3
[quote]soldog wrote:
25 September 2008
…
Dead-lifts
135#2x5
225#x5
275#x3 These felt heavy and I almost didn’t follow the planned 5# per week weight bump on the next set. But then just said ‘F**k it’ to myself and did it anyway. I wonder how many weeks I can continue to bump it?
325#x3 PR Weight and reps
[/quote]
Great work, Soldog. It is always a kick to surprise yourself.
[quote]1Geech wrote:
Great work, Soldog. It is always a kick to surprise yourself.[/quote]
Thanks Geech
I’m surprising myself almost every session these days - or I guess you might say I’ve been sandbagging it all along. ;}
[quote]soldog wrote:
27 September 2008
Weight 184
Left work after for an extended lunch with a headache and feeling stressed
Warm-up
shoulder rehab work
Bench press
Barx20
65x20
85x10
105# 5x5
Bent over BB row
135#x10
170# 5x5
DB OHP alternating arms, standing
30#x10/10/10/8/8 left arm, right arm 5x10
Chin-ups
42.5# 3,2,2 Stress or because of doing more on the earlier stuff?
25# 3x3
[/quote]
Well - you did 25 reps on rows with 170 lbs (very respectable weight I might add) and then used the teres muscles as stabilizers on the OHPs. Biceps and teres might’ve been a bit tired. And the stress at work will definitely affect your CNS.
How’d the OHP’s feel BTW? Shoulder doing better?
[quote]skidmark wrote:
Well - you did 25 reps on rows with 170 lbs (very respectable weight I might add) and then used the teres muscles as stabilizers on the OHPs. Biceps and teres might’ve been a bit tired. And the stress at work will definitely affect your CNS.
How’d the OHP’s feel BTW? Shoulder doing better?[/quote]
DB OHPs letting the hand float around 45 degrees seems to be doing alright. On both bench and OHP I can feel the problem area and it gets usage sore but so far so good for out-right pain.
28 September 2008
Weight 186.5# That weight continues to go up since I stopped logging food. Of course it is also correlated with my beer consumption…
Warm-up
15 minutes on stationary bike at level 7
Shoulder Rehab
Squats (in a real power rack, no box)
bar x20
135# x10
165# x5
195# 5x3 if I lose focus on these, one leg or the other starts caving in on me. So despite skidmark’s prediction last week, I’m sticking to the planned 5# per week until I cannot get the full 5x3.
Good Mornings: taking skid’s suggestion of doing these with a wider stance, bent knees and going for a deeper bend.
135# 3x10
I’m making it to almost 90 degrees bend and am getting a really good stretch across the outer part of the hip joint. Not so much in the hamstrings. It’s a good variation, Thanks Skid!
Leg press
4 plates x20
6 plates 3x10
Calf press
6 plates 3x10
Prone Hamstring curl
50# 3x10
[quote]soldog wrote:
28 September 2008
Weight 186.5# That weight continues to go up since I stopped logging food. Of course it is also correlated with my beer consumption…
Warm-up
15 minutes on stationary bike at level 7
Shoulder Rehab
Squats (in a real power rack, no box)
bar x20
135# x10
165# x5
195# 5x3 if I lose focus on these, one leg or the other starts caving in on me. So despite skidmark’s prediction last week, I’m sticking to the planned 5# per week until I cannot get the full 5x3.
Good Mornings: taking skid’s suggestion of doing these with a wider stance, bent knees and going for a deeper bend.
135# 3x10
I’m making it to almost 90 degrees bend and am getting a really good stretch across the outer part of the hip joint. Not so much in the hamstrings. It’s a good variation, Thanks Skid!
Leg press
4 plates x20
6 plates 3x10
Calf press
6 plates 3x10
Prone Hamstring curl
50# 3x10
[/quote]
That’s the toughest part of the squat for me, too, is concentrating on getting my knees out, spreading the floor with my feet and pushing with my glutes. The 3 elements heterodyne. If I miss one, I start jacking from leg to leg to get the weight up.
[quote]skidmark wrote:
That’s the toughest part of the squat for me, too, is concentrating on getting my knees out, spreading the floor with my feet and pushing with my glutes. The 3 elements heterodyne. If I miss one, I start jacking from leg to leg to get the weight up.[/quote]
and add to the list (at least for me) sticking that butt out and really maintaining the arch on the lower back. I end up staying too up-right, pushing my knees forward and ending up on the balls of my feet. At least I can feel it when I get it close to right now…
Spent the better part of the day flipping pages doing book check of our proposal weakness response submittal today. Got home starving and too late to do any lifting. But the good news is that we’ll get a 3 day weekend coming up before having to prepare our final proposal revision and get ready for Orals (face-to-face meeting) with the customer in late October. I the weather is nice I’ll get at least one ride in on Friday and maybe a second on Sunday. Then it’ll be back to long hours and no breaks…
I sometimes feel like I need a three day weekend every weekend 
Squats are looking good Doggie. I wish I could remember what it was that finally clicked and kept me from leaning forward like that. Try focusing on pushing through your heels. Are your toes pointed outward slightly?
[quote]daddyzombie wrote:
Squats are looking good Doggie. I wish I could remember what it was that finally clicked and kept me from leaning forward like that. Try focusing on pushing through your heels. Are your toes pointed outward slightly?[/quote]
Thanks DZ
I’m keeping my feet slightly greater than shoulder width apart with toes pointed about 30 degrees off. If I remember to reach back with my butt, all is well and the push goes thru my heels.