[quote]mmgalb727 wrote:
Excited to follow your log! Sorry if I missed it somewhere, but what are your main goals, besides increasing your intensity and focus in your workouts? I believe you started running, correct? Is that what you are training for right now? =D
Glad to see you decided to start a log![/quote]
Hey!!!
I hope I told you how much I appreciate your list of lifts/body part. That thing is damn helpful!
I don’t have a specific goal beyond being able to scale a 6ft wall and do a military obstacle course. I’m good after that.
I can stand to lose some weight but I kinda dig my curves, but maybe I will like leaner better!
right now it is getting back to seeing what I can do. I think I stopped challenging myself when life got a little complicated.
Alright, I am not so sure about this because it feels like a responsibility and I do great at work, but everywhere else I tend to run away from an obligation. Oh sure, nothing neurotic there.
I get to the gym 4 times a week, Sat/Sun and Tues/Wed. I do upper/lower split with push-pulls. Still I can’t just do “just the lower body” because I feel I neglected part of my body so I will usually throw in one or two of either upper or lower to compliment the focus of my workout.
For example, tonight is a lower body but I will probably do some overhead db presses while doing step ups, or some tricep work in between squat sets.
I do think I have been bagging it lately. I go and finish and it’s like when you are driving home from work and suddenly you are home but you don’t know how you got there. So I need to work on some focus and intensity. Maybe this log will make me pay more attention.
I desperately want to try a Conan wheel cuz it looks so damn fun, or flip a tire. I don’t want to try the Atlas balls because I think I would drop it on my foot.
My only PWO must is an awesome Pop Tart (thank you Stu) which I enjoy immensely along with Grow! and then a meal later on.
alrighty then. I will post the work after it is done.
You did it!!! I will have google Conan wheel, I haven’t heard of that yet. Following your log will be fun.[/quote]
Thank you Tootles, I had to jump on your bandwagon. =)
oookay so tonight was lower body night. I went later than usual which ended up being very nice as it was mostly deserted.
I warm up on the elliptical which I hate, you can’t stroll on an elliptical and I am trying to learn how to stoll. Anyways
bridges (I have a hard time activating my glutes so I try to do bridges and ball rolling to wake my ass up)
Leg press
1 x 15 90lbs
1 x 15 180lbs
1 x 15 270lbs
1 x 20 180lbs (I am trying the higher volume approach suggested by Clay Hyght and I am still not sure of weights yet)
Lunges
3 x length of gym holding 30lbs
step ups with overhead press
1 x 20 10lbs
1 x 20 12.5lbs
1 x 20 10lbs (I have some weak ass shoulders)
glute ham raise
3 x 15
bodyweight speed squats
3 x 20
tricep push downs
1 x 15 20lbs
1 x 15 25lbs
1 x 8 25lbs
1 x 15 20lbs
so that was today’s lower body, Sunday I will do lower body again but I will do somethings different. I like to warm up on the leg press or hack squat machine. They may be easy but I enjoy them.
I do think I could have worked harder, but I think I was paying more attention to what I was doing tonight than I have been for a while.
I got home and savored a Fiber One Maple Brown Sugar Pop Tart (thank you Stu!). Then cooked up some chicken with yellow bell pepper and spinach with a handful of garlic. Damn tasty I tell yah. I still need to kidnap SteelyD and have him cook for me. I also downed a strong and savory cup of the best coffee, Newhall, roasted a right here in California and a damn good coffee. My favorite is the French Roast.
tomorrow is just a nice ole walk around the lake or walk around the town.
If anyone has any tips on how to practice scaling a 6ft wall I will be most grateful. I know how to scale a 6ft man but they have things to hold on to.
It’s about dang time you started a log! Nice work in the gym last night…if you need help with the walking part today, Rowdy(my boxer) would love to give you a hand…
If anyone has any tips on how to practice scaling a 6ft wall I will be most grateful.
[/quote]
Ask the wall, nicely, to fall down. Then just step over it. Or, incorporate some explosive dynamic work and jump 4-5 feet in the air, reach up to grab the top of the wall, and pull yourself over.
[quote]Firebug9 wrote:
It’s about dang time you started a log! Nice work in the gym last night…if you need help with the walking part today, Rowdy(my boxer) would love to give you a hand…[/quote]
Rowdy and Lila (My boxer) would love to both help you out
If anyone has any tips on how to practice scaling a 6ft wall I will be most grateful. I know how to scale a 6ft man but they have things to hold on to.
[/quote]
Haha! Love it.
Yay! OG log…I dare say that you may just inspire me. I am still somewhat of a lurker . Looking forward to following your progress.
If anyone has any tips on how to practice scaling a 6ft wall I will be most grateful.
Ask the wall, nicely, to fall down. Then just step over it. Or, incorporate some explosive dynamic work and jump 4-5 feet in the air, reach up to grab the top of the wall, and pull yourself over.
ps, had to add this, re: the log rhymes
hahahah! I do love a smart ass answer!
and thanks for the link. I run at the practice wall and I stop and then hop, I truly look ridiculous. But I will work on it.
[quote]Firebug9 wrote:
It’s about dang time you started a log! Nice work in the gym last night…if you need help with the walking part today, Rowdy(my boxer) would love to give you a hand…[/quote]
Hey Malinda! Thanks for stopping in. My mom had a boxer and I love those dogs.
If anyone has any tips on how to practice scaling a 6ft wall I will be most grateful. I know how to scale a 6ft man but they have things to hold on to.
Haha! Love it.
Yay! OG log…I dare say that you may just inspire me. I am still somewhat of a lurker . Looking forward to following your progress.
[/quote]
Hiya Doc! I hope you venture forth into the sunlight. I just didn’t log because I am fairly lazy about recording things but I haven’t seen a lot of progress lately so I need to make some changes.
Well tonight was not a gym night but alidebracy suggested Tabatas for my flat-ass-syndrome.
I went walking tonight with a friend and afterwards decided to try Tabata thrusters as suggested in the Dan John article. My freaking shoulders are burning and my butt cheeks have the wobbles going on. I have a steep driveway and I was trying to figure out how to lasso my dogs to get them to pull me up, but the rope scared them. That and my wheezing.
I did feel my glutes firing over the screaming of my quads. I need to do more warm up and activation drills prior to glute work. I’ve been doing bridges and rolling my ass over tennis balls. I do think it helps. I also had a trainer that suggested a hard finger poke into the muscle I am trying to work so that I can concentrate on which muscle to use and stress.
I don’t know how many of you folks have Rubios out where you are, but Pesky’s fish taco especiales rule.
I don’t remember reading about your flat ass syndrome. One of the reasons I ventured, for the first time, into a gym 2 1/2 years ago was because my ass was flat as hell. Squatting and squatting and squatting has made it bouncin’ and behavin’ and three dimensional.
Mind you, it looks no where near as nice as Adelibacy.
[quote]ouroboro_s wrote:
I don’t remember reading about your flat ass syndrome. One of the reasons I ventured, for the first time, into a gym 2 1/2 years ago was because my ass was flat as hell. Squatting and squatting and squatting has made it bouncin’ and behavin’ and three dimensional.
Mind you, it looks no where near as nice as Adelibacy.[/quote]
I’m totally in the same boat - I had no booty 9 months ago, and it took about 6 months before it ever even got sore from workouts. Lots of activation, single-leg work, and some heavy deadlifts later, it’s a little rounder, higher, and I can actually feel it working. I just added some sprints to my schedule, so hopefully those will add a little more junk to my trunk.
On another note, tabata dumbell thrusters are brutal, aren’t they? I’m going to try tabata front squats next week and see how those treat me.
[quote]ouroboro_s wrote:
I don’t remember reading about your flat ass syndrome. One of the reasons I ventured, for the first time, into a gym 2 1/2 years ago was because my ass was flat as hell. Squatting and squatting and squatting has made it bouncin’ and behavin’ and three dimensional.
Mind you, it looks no where near as nice as Adelibacy.[/quote]
I say this with all the respect intended in that I want big ole slappable badang booty
I was having a lot of issues with my squats, had an inner ear thing and I could not balance so I am slowly building back up
