good job in here.
I liked that Polar Shift song --pretty good.
If you’re sweating hard, don’t forget to keep drinking. Gotta stay hydrated.
[quote]S’up? That looks like a nice blood pumping 45 min workout.
oof that vid hurt my eyes, need to go find an oly vid now to watch
Magnesium oil hasn’t really been helping me as much as it first did, don’t know why.[/quote]
Thanks for the encouragement. Finally got the workout to wee little 45 minutes. Feel like I’m getting into my groove thang.
Re: The video…more reasons why I WON’T do Crossfit no matter how much you pay me.
Maggie oil is not working anymore…hmmm…what brand do you use?
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[quote]good job in here.
I liked that Polar Shift song --pretty good.[/quote]
Thanks, Fish…Polar Shift gets me geeked…nerd rage goes wild at that song while lifting.
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Most def…speaking of which I need to get a water bottle since I was scolded by La Wifey for taking hers. Grrrr.
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Catching up here in this piece! LOL
Stardate: 5-10-12
AMD 2.0 has me doing…GASP! BODY PART SPLITS!
Monday [Upper Body Madness…OHHHH YEEEAHHH!
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AER Blah, Blah, Blah
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DB Bench Press - 4 x 6 - 50 lbs (this was ridiculously easy…did 2 extra reps on the last set to officially OWN it)
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Superset - DB Clean and Press (one arm) - 3 x 8 - 45 lbs + Pull-ups - 3 x 10 (DB C and P owned me! LOL! Finished them though even if I had to break the reps…I finished them, blast it!)
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DB Alternating Curls - 3 x 12 - 30 lbs (arms were screaming)
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Kettlebell Renegade Rows - 3 x 12 - 25 lb (I hated life after this one…the last rep of this last set I grunted like I was giving birth)
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DB Posterior Flyes - 3 x 10 - started with 10 lbs (er…yeah right, Mr. Genius…my muscles were like, 'You betta axe somebody!)…weak sauce…went down to 5 lbs…so sad!
5b) Shoulder Stretches…nope…didn’t happen…45 minutes was up so I stretched for 5, grabbed me grog, and ghosted.
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Wednesday [Lower Body Fun]
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AER
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Deadlifts - 3 x 8 - 125 lbs - new PR…uber easy. 0wn3d!
2a) Superset - DB Lunges - 3 x 6 - 30 lbs + DB Shrugs - 3 x 10 - 65 lbs
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Back Extensions - 3 x 12
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DB Rotations - 3 x 20 - 20 lbs
5a) Seated Cradle Stretch for 2 minutes
5b) Glute Bridges on the Bosu (at least it is good for something, right?) 2 x 20
Friday will be upper body again…Thanks for stopping by!
Here’s some fire for your belly!
RE: that “inconceivable montage” clip above…were you spying on our KB class recently? We just about banished someone from class for never having seen that movie. 
[quote]KBgal wrote:
RE: that “inconceivable montage” clip above…were you spying on our KB class recently? We just about banished someone from class for never having seen that movie. :)[/quote]
It’s a classic alright! And Christopher Guest was amazing in it as usual.
Your workouts are sounding fun!
[quote]KBgal wrote:
RE: that “inconceivable montage” clip above…were you spying on our KB class recently? We just about banished someone from class for never having seen that movie. :)[/quote]
evil laughter
[quote]minimaltechno wrote:
[quote]KBgal wrote:
RE: that “inconceivable montage” clip above…were you spying on our KB class recently? We just about banished someone from class for never having seen that movie. :)[/quote]
It’s a classic alright! And Christopher Guest was amazing in it as usual.
Your workouts are sounding fun!
[/quote]
Yupkins…they are delightfully evil.
Stardate: 5-12-2012
You know you are dedicated when you roll up into Snap Fitness at 10 p.m. to wreak havoc in the gym yet sleep is for suckers so I chose to do it.
Fun Friday - Upper Body Work
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AER
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Standing Barbell Military Press - 3 x 12 x 90 lbs - This was a struggle yet if I don’t push myself, I won’t grow. I would do 4 then rest 30 seconds then start the rest. Finished all of the sets.
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Superset - One Arm DB Bench Press (3 x 12 x 45 lbs) + Assisted Suplinated Pull-ups (3 x 12) - HELLO, MR. LACTIC ACID!!!
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Cable Extensions - 3 x 20 x #7 on the cable machine (34 lbs)
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New Exercise - Gorilla Ups - 3 x 15 - Result: FAYUL!!! - Could only bust out 5 of them. So I went to seated cable rows (Low Rows) and progressed from 22 lbs, 28 lbs, then last set 34 lbs.
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Superset: E-Z bar Barbell Curls - 3 x 12 x 35 lbs + Shoulder Stretches (various) - This made me hate life especially when I got the genius idea to lean my back against a platform to keep my form strict.
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Static Stretching - 5 min
I really felt what Arnold talked about “chasing the pump”…my muscles were so engorged with blood, I felt like they would pop. I even did some poses and flexing to force more blood into them.
You can see more about how Arnold may have been on to something with these theories here: 5 Things We Can Learn From Arnold About Building Muscle
POW! Week 5 workout is history. Actual workout week is week 6 because I took week 4 off fully for recovery. I will be taking off week 8 as well.
Speaking of Military Pressing…here is a blast from the past…truly raw power and NO WAY to fake this:
Stardate: 5/14/2012
**Gym lesson of the day: Never confuse a single defeat with a final defeat. ~F. Scott Fitzgerald
**Attitude: I was a little stoked to do deadlifts today with some trepidation over doing 90 lbs goblet squats. More on goblet later.
**Goal Time To Get Out of The Gym: 45 minutes
**Rest Period Between Sets: 1 min
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AER
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Deadlifts: 4 x 8 x 130 lbs - I watched the Diesel Crew’s video on how to deadlift today and I think this helped me tremendous in my pushing today. I alternated between conventional and sumo deadlift. My left lower side started to get tender yet I was able to finish. I was considered that this would affect my goblet later. My guess was right.
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Superset: DB RDL’s (3 x 12) + Goblet Squats (3 x 10) - This was pure evil and I was the blame no doubt. More on that later.
Round 1:
DB RDL: a) 75 lbs - Struggled with form and self-corrected…glad I used the hook straps…remembering to lead with hips first and keep the DBs close to the thighs.
Goblet: a) 90 lbs - Pure helter skelter. I had to suck up air and was sweating like a Justin Bieber fan in heat.
Decided that drop sets would be the saving grace here and because I spent so long on Deadlift. I was really racing against the clock and wasn’t even finished with the whole AMD workout.
Round 2:
DB RDL: b) 70 lbs - A little better form this time.
Goblet: b) 80 lbs - Fighting against pain. Stopped after a few reps, rested for 30 sec, and then continued.
I am hating life right now.
Round 3:
I look at the clock. 5 minutes before my 45 minutes are up. What the…?!?
I bite the bullet.
DB RDL: c) 65 lbs - Had to stop a few times due to my lower left side, rested for 30 sec, then finished.
Goblet: c) 70 lbs - Incredible…this weight felt uber light…did 4 reps…rested…did 3 reps…rested…did 2 reps…and just to make sure I didn’t cheat. I did 2 extra.
Timer goes off*
I do my 5 minutes stretching, grab my grog, and head home.
Was I disappointed? Yes. Then I had to step back and count the little victories such as going to the gym when I didn’t feel like it, pushing 135 (only 35 lbs more until I do my body weight), and I didn’t quit. I also learned about mindset…I set myself up for failure with the goblet squats by thinking 90 lbs would be heavy. So I got what I expected. I won’t make the same mistake next time.
I leave you with this thought:
Are You Willing To Strike Out? by Simon Sinek
In 1923, Babe Ruth broke the record for most home runs in a season. That same year, he also broke the record for highest batting average. There is a third record he broke that year that most people don’t know about: In 1923, Babe Ruth struck out more times than any other player in Major League Baseball.
The Bambino Was Willing To Strike Out
Babe Ruth was not afraid to strike out. And it was this fearlessness that contributed to his remarkable career. He was the first player to hit 60 home runs in one season, a record he held for 34 years until Roger Maris hit 61 in 1961. He also held the lifetime total home run record of 714 for 39 years until Hank Aaron broke it in 1974.
He held other records too. He had 1,330 career strike outs – a record he held for 29 years until it was broken by none other than the great Mickey Mantle.
Swing For The Fences
Most people want to hit home runs; the problem is that they are not willing to strike out (meaning that they fear failure) in order to get there. As Babe Ruth proved, you can’t have one without the other. It’s perfectly fine to be a good, solid player who doesn’t go down swinging that often, but it also means you won’t hit that many home runs. Those players are needed on a team – they are the consistent and reliable players.
However, if you want to swing for the fences, you have to be willing to strike out.
(Courtesy: Ask Men.com)
10pm, I love late night workouts, too bad I need to get to work in the mornings. When I was unemployed for a few months, used to go and workout around 11pm sometimes, had some of the best workouts.
â??Never, never, never, never give up.â?? - Winston Churchill
I finally realized the power of mindset and how important this is especially since Monday’s fail experience. By God’s grace, I came with my A game to the gym.
Let’s look on how I did:
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Goal time: 45 minutes
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Rest: 1 minute rest between sets
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AER
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DB Bench Press: 3 x 8 x 55 lbs - Smoked it. I remembered to training cues from the recent Diesel video I watched: How to Bench Press - Missing Weights at Lockout - Better Bench Press Technique - YouTube and remembered to keep my back tight.
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Superset: Dips (4 x 12) + Kroc Rows (4 x 8 x 70 lbs) - Someone was on the dip machine so I went to another area to do dips (Winners find ways). Kroc Rows made me grunt like I was a gangsta rapper yet I finished them all.
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High Rep Inverted Row (100 reps x shortest sets possible) - Oh man…this was a bear. I started strong and later I would do 5 reps, then partial reps. Did an extra one rep to make sure I wasn’t cheating.
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Behind The Neck Plate Sit-Ups (10 lb plate) 3 x 15
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Chest Stretches On The Wall (Actually, I did regular chest stretches standing) + Glute Bridges: 2 x 20 (I did this on the Bosu ball with my butt on the floor and extended all the way up. Cramped my right leg. Moved my right leg out more and was better. Did extra 5 reps to seal the deal.
Mission Accomplished!
Truly a better workout and I will make sure to keep my mindset optimum for Friday’s Leg Day. After this week, I will take one week off to let the body heal then hit it again.
Sounds like a great workout!
[quote]cavalier wrote:
Sounds like a great workout![/quote]
Hey Stranger…good to see you…yes, this workout was boss. Truly enjoyed it. Mindset is everything.
[quote]Kairiki wrote:
â??Never, never, never, never give up.â?? - Winston Churchill
I finally realized the power of mindset and how important this is [/quote]
Agreed, my friend. Nice work here!
Didn’t mean to stay away so long, just haven’t been posting in general. What the heck are Gorilla Ups, by the way?
[quote]KBgal wrote:
[quote]Kairiki wrote:
�¢??Never, never, never, never give up.�¢?? - Winston Churchill
I finally realized the power of mindset and how important this is [/quote]
Agreed, my friend. Nice work here! :)[/quote]
blushes Thank you kindly!
[quote]cavalier wrote:
Didn’t mean to stay away so long, just haven’t been posting in general. What the heck are Gorilla Ups, by the way?
[/quote]
Gorilla Up are a whole new level of pain and works your back and abs viciously:
Then there is this version:
yup, those’ll do the job nicely.
S’more fun in this log. They are like being a kid again on the monkey bars
[quote]DaCharmingAlbino wrote:
yup, those’ll do the job nicely.[/quote]
True that!