Looks good!
I can’t wake up in time to go to the gym then lab, so I’ll just be cramming it in whenever. I’m basing gym time off the Cardio Conundrum article. I can’t really say I’m doing the program since I’m going to modify it more than a bit. I realized that it doesn’t make much sense to add in cardio if I’m not actually doing any weight training, and also I would much rather do the latter.
I’m going to call rolling ‘steady state,’ at times it can be, and at times it’s HIIT but whatever - I’ve got it 5 days a week. 3 days a week I’m going to do workouts A and B from the article. I don’t know what days they’ll end up falling on, but I’ll aim for every other day, if it’s a non-BJJ day, I’ll do the intervals too but if it is a BJJ day I’m skipping them. If I end up at the gym on a non-weight training day, I’ll do some sort of intervals.
So, there you go my bastardized version of the program. It’s probably not the most efficient way to get to my goals, but its the most feasible one.
Monday I did workout A:
1A) Squats, 3x10
1B) DB Bench Press, 3x10
2A) RDL’s, 3x10
2B) Assisted Pull-ups, 3x10
3A) Shoulder I, T, Y, 2x8 each
3C) Dead Bugs, 2x12
I didn’t do the curls.
Tuesday - I slept!!
Wendsday
Workout B
1A) Deadlifts, 3x10
1B) DB Rows, 3x10
2A) DB Lunges, 3x10
2B) DB Overhead Press, 3x10
3A) DB External Rotation, 2x12
3B) Prone Scaptions, 2x12
3B) Balance ball Rollouts, 2x8
I didn’t want to scrap up my shins, so I did SLDLs instead.
I wasn’t sure of how to do Prone scapations so just kinda did Y from YTLW. I looked it up though and they are Orthopedic Rehabilitation Methods: Shoulder Strengthing - Scapation
We don’t have an ab wheel, and I can’t do them anyway, but I remembered reading this article Strength Training, Bodybuilding & Online Supplement Store - T NATION and did the balance ball rollout. Rereading the article though, I should probably be doing planks, I don’t think I can hold them for 40sec.
Then BJJ. We did self defence of what to do when headlocked on the ground.
Thursday
Just BJJ. From knee on belly to baseball choke and then to an arm bar.
Friday
I was going to do workout A, but I got there and just didn’t. The boy called me in the morning, he’s in the hospital with mono that has started to attack his liver. So a part of me is a bit paranoid about having mono now. I’m always tired, can it get worse?
Anyway, I did some mobility stuff, then 15 min on the elliptical. Stretched a bit and then saunaed and hot tubbed. It was wonderfully relaxing.
The plan yesterday was to go to class then lift.
In class we did arm bars from closed guard and high guard. Neither was new, but everytime we go over something we’ve gone over before there’s some new little detail that seems to make a world of difference.
Then I rolled, we don’t really time the after class rolling. I rolled with Frank, who has a ridiculous inverted guard. I have no idea what to do when someone is upside down in front of me.
So, most of the time when you’re rolling with someone better than you, you’ll get an advantage. When you first start, it’s quite the ego booster, but after a little while you realize they’re giving it to you. It’s to help you gain confidence, and for them to work on stuff. There are times though, when you’re rolling with someone, and you get something and they’re shocked. Those are the times you actually got something on your own. Yesterday, I managed to get from open guard to a triangle situation, and stun Frank. I didn’t finish it, but he was surprised!
I left class and got to the gym around 5:30. I changed and then did some hip mobility stuff and some around the worlds. The goal was workout A, so I benched 3x10 and squated 3x10, then the loud speaker came on, and they have started the new summer hours! Summer hours? They aren’t posted on the website. Anyway, they closed at 6, which means I then just went home. So, I guess today I’ll just do workout A?
I really liked these stability ball mobility drills from Nate’s article, Strength Training, Bodybuilding & Online Supplement Store - T NATION
Improve your squat
Get into a traditional crunch position with your sacrum touching the Swiss ball. Widen your feet out like a squat, put your hands behind your head, keep your chest high, and let your ass drop. Your tailbone should never lose contact with the ball. This will force you to keep your lumbar curve and enable your hips to mobilize.
I keep feeling pressure in my knees with this one though, any ideas? Am I just going too far down?
The reverse plank
Position yourself on the ball as if you’re getting ready to do dumbbell chest presses. Your feet should be flat on the floor, your knees bent, your hips high, and your upper back on the ball. Externally rotate your shoulders, open your hands, and let gravity pull them toward the ground. At the same time, squeeze your shoulder blades together. Push your chin to your chest and hold it there. You’ve just activated your glutes and upper back while lengthening your hip flexors and pecs.
Yes! Do iiiiiiiiiiiiittttttt…
[quote]pch2 wrote:
I was going to do workout A, but I got there and just didn’t. The boy called me in the morning, he’s in the hospital with mono that has started to attack his liver. So a part of me is a bit paranoid about having mono now. I’m always tired, can it get worse?
[/quote]
Can you get tested to see if you have mono? That would make me paranoid too!!!
[quote]nvh95 wrote:
Yes! Do iiiiiiiiiiiiittttttt…[/quote]
Did it, though I feel like I spent my whole day working out and am just now starting work.
This morning I did workout A, I redid the squats and BP.
To warm up:
Fire Hydrants
Broom stick stretch
Balance Ball Squat Warm-up (from Nate’s article)
Around the worlds
1A) Squats 70 3x10
1B) DB Bench Press 25 3x10
2A) RDL’s 85 3x10
2B) Assisted Pull-ups -60(Ugh I suck at this now!) 3x10
3A) Shoulder ITY 5 2x8 each
3C) Dead Bugs 2x12
Then I saunaed for a little while, it’s so nice and warm. I wish I had my own. So then I walked home, had a shake, picked up my BJJ bag, and went to class.
I got to class an realized I had no sports bra! I showered and put on normal clothes after the sauna (putting sweaty gym clothes on after a shower blows). Rolling in a normal bra is impossible, especially since when I put on a few pounds some of it always goes to boob, and I’m at a pretty full D. On top of that today was no-gi, so just a t-shirt.
I drilled the moves, which were thankfully ankle locks, no boobs in face! We did an ankle lock from closed guard. The first move was an open in which you put your hands in their armpits and stand-up. I’ve tried this in the past with little success, but today learned that if you stick your ass out it creates enough space to open him. Another one of those small details that makes the world of difference. Then an ankle lock from butterfly guard.
I had dinner with the guys, and then was mopey about the boy and went on a NEPA walk. I still really like him, and it sucks.
[quote]tootles27 wrote:
pch2 wrote:
I was going to do workout A, but I got there and just didn’t. The boy called me in the morning, he’s in the hospital with mono that has started to attack his liver. So a part of me is a bit paranoid about having mono now. I’m always tired, can it get worse?
Can you get tested to see if you have mono? That would make me paranoid too!!![/quote]
They can’t treat it so does it make a difference? Though I was just on the phone with a friend and she asked me - How did he get mono. I hadn’t even thought about that. How did he get mono? It’s not even spread through particulates (sneezing won’t spread it) just a lot of fluid exchange (hence kissing disease), ugh.
I’ve gotten really addicted to podcasts, and thought I’d share my new favorites. They have nothing to do with anything log related, but they appeal to me and if you’re reading my verbose posts you may like them too.
The Moth - It’s people telling stories about their lives. http://www.themoth.org/
The Fightworks Podcast - It’s a BJJ podcast, so maybe it won’t hold wide appeal. http://thefightworkspodcast.com/
Sex is Fun - It’s a really intelligent open discussion about sex. It’s the first sex podcast I’ve found that doesn’t annoy me through judgment or inaccuracy. http://www.greatsexgames.com/podcast/
I assume you already know about NPR’s This American Life http://www.thisamericanlife.org/ , and Radiolab Radiolab: Podcasts | WNYC Studios | Podcasts
Dead bugs?
THE MOVES: The Dead Bug.
WORKS ON: Core strengthening, pelvic stabilization and coordination.
SETUP: Choose a firm surface with minimal padding. Lay on your back and bend the knees so the feet can rest flat on the ground. Arms should be relaxed at the side or across the chest. Using the abdominal muscles only, draw the belly button toward the spine and flatten the lower back against the floor (maintain this position throughout the exercise). Raise and straighten both arms directly toward the ceiling, hold. With the knees bent in their resting position, raise the legs one at a time until the knees point toward the ceiling.
STEPS: Begin by slowly and simultaneously taking one arm overhead and extending the opposite leg out and away from the body. Continue moving the extremities until you feel the lower back wanting to lift away from the floor, stopping before it does. Pause for a three count, return. Alternate sides. The goal is to touch the hand and heel to the ground without loosing the flat, lower back position.
Oh, and I’ve been considering moving over to powerful women, would anyone be bothered if I did? I think I’d rather be ‘training’ then ‘other stuff we like’
[quote]pch2 wrote:
Sex is Fun - It’s a really intelligent open discussion about sex. It’s the first sex podcast I’ve found that doesn’t annoy me through judgment or inaccuracy. http://www.greatsexgames.com/podcast/
[/quote]
You mean more intelligent then SAMA?!?! LOL.
I’ve been venturing over to FA lately, and just read this article http://figureathlete.tmuscle.com/free_online_article/most_recent/the_truth_about_cardio It’s a really good intro to cardio/beginner article, because he’s realistic.
When it comes to cardio (or training, or even nutrition for that matter), don’t hesitate to compromise between what’s “ideal” and what’s “enjoyable.”
Moving over to Powerful Women is cool although I guess I always thought that was for the gals interested in powerlifting. Your log is the reason I peruse Muscle Sorority. I really wish they’d rename it - sounds a little bit like ditzes with muscles.
Boys suck. Okay, they really don’t and I guess that’s why we like 'em so damn much.
[quote]nvh95 wrote:
Moving over to Powerful Women is cool although I guess I always thought that was for the gals interested in powerlifting. Your log is the reason I peruse Muscle Sorority. I really wish they’d rename it - sounds a little bit like ditzes with muscles.
Boys suck. Okay, they really don’t and I guess that’s why we like 'em so damn much.[/quote]
Yeah, what I actually should do is jump over to combat sports. Then I could get some BJJ input. I don’t think many of the regulars there come down here. Good idea?
Actually, I think it is a pretty good idea. I remember I was following Daneq’s log for a while there. And they are such a wealth of knowledge - I think you’d get some great advice. I think the gals that follow your log will follow it wherever you put it.
[quote]nvh95 wrote:
Actually, I think it is a pretty good idea. I remember I was following Daneq’s log for a while there. And they are such a wealth of knowledge - I think you’d get some great advice. I think the gals that follow your log will follow it wherever you put it. [/quote]
Ok, I’ll edit in a new intro paragraph then ask the mods to bump it over.
[quote]tootles27 wrote:
pch2 wrote:
Sex is Fun - It’s a really intelligent open discussion about sex. It’s the first sex podcast I’ve found that doesn’t annoy me through judgment or inaccuracy. http://www.greatsexgames.com/podcast/
You mean more intelligent then SAMA?!?! LOL.[/quote]
Oh comon, you put a bunch of young guys together with higher than average sex drives, type A personalities, and the occasional female user who shares similar views, and its a recipe for a raging hormone fest.
lol.
[quote]Westclock wrote:
tootles27 wrote:
pch2 wrote:
Sex is Fun - It’s a really intelligent open discussion about sex. It’s the first sex podcast I’ve found that doesn’t annoy me through judgment or inaccuracy. http://www.greatsexgames.com/podcast/
You mean more intelligent then SAMA?!?! LOL.
Oh comon, you put a bunch of young guys together with higher than average sex drives, type A personalities, and the occasional female user who shares similar views, and its a recipe for a raging hormone fest.
lol.[/quote]
SAMA’s mostly silliness. My serious threads rarely make it past a page. See what I found? http://sexisfunradioshow.blogspot.com/2008/07/sif-132-how-to-live-life-less-ordinary.html
[quote]nvh95 wrote:
Actually, I think it is a pretty good idea. I remember I was following Daneq’s log for a while there. And they are such a wealth of knowledge - I think you’d get some great advice. I think the gals that follow your log will follow it wherever you put it. [/quote]
Yes, even in scary new places like combat sports!!