[quote]mjnewland wrote:
Your 1-leg work looks awesome. I can barely do lunges 8*)
old lardass[/quote]
Thanks man!!!
I am in fear of your good mornings!!!
kmc
Have a merry Christmas km. I need to add single leg training into my program at some point. I’m afraid to see how out of balance I am.
kmcnyc looking great. Ready for a new beginning so-to-speak. A time to reflect on past accomplishments and prepare for future conquests.
My wish for you and all my friends is that your best day in 2008 be your worst in 2009. I hope you exceed in all your endeavers. Stay strong and may you and yours have nothing but the best of times.
Merry Christmas & A Happy New Year.
Streamline, aka Carl.
Thanks for the holiday wishes People!!!
I am glad every one is getting a kick out of the single leg training…
First I train where there is no rack so
I have to be crative.
It has been good for my lower back-
as a “deload”
and its helping trouble shoot all the imbalances I have.
and well my legs are stronger and bigger.
Here is what is going to inspire my next phase of training…
this is a super hoss doing some of the stuff
I use or am going to use.
dude is nutzzz
anyway have a good holiday people
kmc
I am skipping the gym tonight…
sad but true.
I shoveled our drive way at the weekend place
its more than 200 steep feet.
so that is like 5500 45lb deadlifts
kmc
[quote]kmcnyc wrote:
I am skipping the gym tonight…
sad but true.
I shoveled our drive way at the weekend place
its more than 200 steep feet.
so that is like 5500 45lb deadlifts
kmc
[/quote]
You’re not going to let a little 247500lb workout stand in the way of regularly scheduled training…?
well yes. Yes I am.
the “weekender place” is on a hill
the drive way is jst over 200 feet
and steep enough that the UPS guy carrie stuff up.
so yeah.
Although the driveway is awesome for sprints and wheelbarrow foolishness.
kmc
[quote]kmcnyc wrote:
well yes. Yes I am.
the “weekender place” is on a hill
the drive way is jst over 200 feet
and steep enough that the UPS guy carrie stuff up.
so yeah.
Although the driveway is awesome for sprints and wheelbarrow foolishness.
kmc[/quote]
I was joking. I’d take three days off myself…
holiday greetings to u and yours km. u have a well rounded w/o. i am going to be following your lead with some foam rolling to increase my mobility and flexibility. i have a feeling santa will be dropping me some foam for xmas.
1 Like
thanks for all the holiday wishes!
Hey people
I should have listened to skidmark
and taken a few days off.
anyway this is what I did today…
12.23.08
foam roll and mobility junk…
a bunch of walking lunges, and stretches
abs
hanging leg raises 10,10,10
pulldown abs 10,10,10
deadlifts
conventional
225x5,315x5
snatch grip
315x2,315x2,335x1,365 miss,335x1,355x1,*375x1
275x5
- snatch grip PR!
BO db row
100x17,100x15, ( 20 is coming soon)
OH 1 db press
50x5,60x5,70x5,50x6,50x6
BO rear delt raise
20 3x8
Side lateral raise
20 3x8
seated db powercleans
15 x 3 x12
some other rehab/prehab crap
thats it!
for the next coming year…
no crazy predictions…
just some programming ideas
I need to add more work sets into
dead lifts- jumping “wheels”
is too big a progression. so I need to add a few more sets.
I need to ramp up the shoulder training…
lateral raise kill me - or really expose some weaknesses
I want to stop doing barbell benches
dips and floor presses instead, maybe incline db press.
thats it!!!
kmc
Hey people…happly holidays
I am doing a little vacation
and will be back just after New Years!
Every one be safe, train hard and have a good new year!!!
kmc
Ok I am nursing a huge bruise on my left hip
from a “skiing” fall. I guess you could describe how I fell as skiing I was on a mountain and skis, and snow where present.
I have a lump the size of an egg on my left thigh/hip its painful but more its just stiff.
so lets see what I can do in the gym.
PS I tried to get taller last year, and did not get such great results.
Maybe there are supplements for that.
kmc
Welcome back from your holiday. Hope your hip heals up quickly. Those videos of Brad Cardoza are cool, that’s one strong dude.
Im Back…
daddyzombie thank you… it hurts like hell.
Ok the egg or bruise on my leg has graduated to a hemmatoma. Good times
a nice big lump on the bottom of my ass-
and a 1 foot long bruise…mmmmmmm goood
this was my first workout in 2009
I was super rushed I got to the gym at 955pm
and the gym closes at 1045pm
this is what I did
1.5.09
foam roll- left leg/hip/glute in agony.
a bunch of walking lunges
snatch grip deadlift
(you knew it was coming!!!)
135x5,225x5,315x5,315x3+2 365x1,365x2*
315x1
I did more walking lunges between each set after 315, needed to get that glute to fire.
- I got to see tweety birds and stars after this double… it was awesome
A1 db BO row
100x10,100x10,100x10,100x8
A2 one arm db OH press
50x6,60x6,70x4,60x6
abs
B1 hanging leg raises feet to face 10,8,10
B2 pulldown abs… 10,10,10
these sooo suck at the end of the workout
when I have no grip strength.
thats it no real mobility warm up…
other than walking lunges.
no shoulder prehab junk…
need to work that in.
now I will sit on an ice block.
kmc
This “bruise” on my leg and hips is pretty painful- the lump or hemmatoma is liek the size of an orange… nice right.
so I stayed with upper body crap.
1.7.09
foam rolling streches, mobility junk
a ton of lunges, some incline walking
more walking lunges
A1 BO BB row
135x6, 185x5, 205x5,225x5
A2 BB flat Bench
135x8 185x6,205x3,225x3
thes all well just sucked .
ok the bench sucked.
B1 incline Db press
80x4,80x4,80x4,80x4,70x6
B2 chest supported row
2plates x8,3px4,3px4,3px4,3px6,3px6
C1 dips
bw+45 x10,bw+45 x10,bw+45 x8,bw+45 x10
C2 pull ups ( med grip hands face me)
bw+25x5,bw+25x4,bw+25x4,bw+25x6
lateral raise 25x8,25x6,20x9,20x8
rear delt raise 25x8,25x6,20x8,20x8
some face pulls
abs
haning leg raise
10,10,10
pull down abs (light)
10,10,10
thats it…
I detest the barbell bench.
I should just abandon it…
but I keep thinking I need them??
thanks
kmc
[quote]kmcnyc wrote:
This “bruise” on my leg and hips is pretty painful- the lump or hemmatoma is liek the size of an orange… nice right.
so I stayed with upper body crap.
1.7.09
foam rolling streches, mobility junk
a ton of lunges, some incline walking
more walking lunges
A1 BO BB row
135x6, 185x5, 205x5,225x5
A2 BB flat Bench
135x8 185x6,205x3,225x3
thes all well just sucked .
ok the bench sucked.
B1 incline Db press
80x4,80x4,80x4,80x4,70x6
B2 chest supported row
2plates x8,3px4,3px4,3px4,3px6,3px6
C1 dips
bw+45 x10,bw+45 x10,bw+45 x8,bw+45 x10
C2 pull ups ( med grip hands face me)
bw+25x5,bw+25x4,bw+25x4,bw+25x6
lateral raise 25x8,25x6,20x9,20x8
rear delt raise 25x8,25x6,20x8,20x8
some face pulls
abs
haning leg raise
10,10,10
pull down abs (light)
10,10,10
thats it…
I detest the barbell bench.
I should just abandon it…
but I keep thinking I need them??
thanks
kmc
[/quote]
Not really, unless you’re doing a bench competition. Dips and presses work just fine. DB presses too.
I am half kidding…
seems I get just pain from them…
thats it.
until Dave Tate comes to my gym
Barbell Bench is dead to me.
kmc
I bombed out at the gym
and took the day off…
this thing on my hip has been annoying me…
yesterday at work - it bothered me while climbing a ladder… and sitting down
so today I went to the gym knowing legs would
be difficult to say the least.
pulled earlier in the week and managed,
but it really wasnt going for much today…
what I really want to do is some nice lower body explosive crap
snatches, jump squats, and some jumping…
what I got was ten minutes of agonizing foam
rolling
and two minutes of expirimenting with just the bar and some db’s
well see on monday
kmc
Bench is bitch. When the weights are going up its fun…but thats not that often. You’re flexible enough to do snatches? I’m jealous. You should try an all O-lifting for a few weeks and come back to bench.