Hey, I remember this place... [Forum Archive]

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Hey, I remember this place...

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Posted by: Pylon

So, yeah. Time passes. So be it.

Anyway, little to tell. Slacked, but working my way back in. Dropped @ 15 lbs this year so far. (Had picked up more than that over the last year or so.) Still way over where I want to be.

So anyway, missed you all. Sorry to have been gone so long. Will try to do better.

Today's w/out was cardio, 30 min elip. Planning to lift in the AM. For reference, will be back on the HIT program, at least to start. Here's the program...

Tues Target Leg ext 6 - 10 SS leg press 6 - 10 calf press 15 - 20 Fri
DB laterals 6 - 10 BO DB rows 6 - 10 Standing BB curl 6 - 10 tri pushdowns 6 - 10 SS dips 3 - 5 Tues
leg ext 6 - 10 SS squat 6 - 10 seated calf 6 - 10 Fri
pec deck 6 - 10 SS HS incline 1 - 3 DB pullovers 6 - 10 SS CG pulldowns 6 - 10 deadlifts 6 - 10

Off we go....

Posted by: Burner02

hey amigo!
How's things? Great to 'see' you again!
How's life in the big corporate world? you still at that new job? (which...wouldn't be...'new' now)

Posted by: Gazhole

Welcome back, man! Slacking is acceptable, just get your foot back on the gas!

Have started a HIT-style program recently aswell so will be interested to see how you go about things

Posted by: Pylon

Quote:

Originally Posted by Burner02

hey amigo!
How's things? Great to 'see' you again!
How's life in the big corporate world? you still at that new job? (which...wouldn't be...'new' now)

Heya Burns! Going well. Got bumped to corporate in January, working with a bigger crowd now. Has it's ups and downs, but what doesn't, right?

Posted by: Pylon

Quote:

Originally Posted by Gazhole

Welcome back, man! Slacking is acceptable, just get your foot back on the gas!

Have started a HIT-style program recently aswell so will be interested to see how you go about things

Working on it, Gaz. Up at 5 to head to the gym, in fact.

Posted by: yellowmoomba

Hey Pylon........welcome back.

Posted by: katt

Quote:

Originally Posted by Pylon

Working on it, Gaz. Up at 5 to head to the gym, in fact.

Hi Py!

I haven't been posting so much either

But we all need a break sometime. Glad you're back

Posted by: Pylon

Quote:

Originally Posted by yellowmoomba

Hey Pylon........welcome back.

Sorry, YM. I can't talk to you as long as you have that....that THING on your avi...

Posted by: Pylon

Quote:

Originally Posted by katt

Hi Py!

I haven't been posting so much either

But we all need a break sometime. Glad you're back

Heya Kat!

OK, fair enough. I'll let you slide if you return the favor.

Posted by: Pylon

Tuesday workout...

WU - bike, 5 min
WU - leg press, 180 x 10
WU - Standing calf raise, bw x 20
WU - leg ext - 110 x 5

Leg ext - 130 x 10
SS leg press - 270 x 10
calf press - 270 x 20

10 min cardio - elliptical. (This is a different kind of machine. It measures stride length along with speed, and the only way to get full stride is to really have your arms engaged. Much better cardio workout than a regular elliptical.)

Nothing to write home about here. Nice and easy, light weights, good ROM. First lifting session in quite a while. I'm sure I'll be stumbling around badly by the end of the day.

Posted by: Gazhole

Looking good, dude! Enjoy your stumbling, lol.

Strong weights for first session after a layoff.

Posted by: Burner02

remember: baby steps...crawl before you walk, before you can jog, before you can run...then next thing you know, you'll be flying again.

Posted by: Pylon

Quote:

Originally Posted by Gazhole

Looking good, dude! Enjoy your stumbling, lol.

Strong weights for first session after a layoff.

Thanks, Gaz. I can go a lot heavier on leg work, but I know I'll pay for that bit as it is. I can't imagine what would happen if I would have racked 360 or 450 on the press...and I considered it. I think 360 would have gone up easy enough, but I would have suffered on cadence a bit. 450 would be a struggle to finish the set, I think.

Posted by: Pylon

Quote:

Originally Posted by Burner02

remember: baby steps...crawl before you walk, before you can jog, before you can run...then next thing you know, you'll be flying again.

Yeah, I've never really gotten past the jogging phase....

Posted by: Gazhole

Quote:

Originally Posted by Pylon

Totally, dude. Form and cadence are the most important thing, not the weight. You did the right thing! Its always tempting to stroke your ego by racking a lot of weight, but most of the time you end up stroking your injuries straight afterwards.

What sorta cadence are you using for these reps, out of interest?

Posted by: Pylon

Quote:

Originally Posted by Gazhole

I generally go 4 beats up, hold for 1, 2 beats down. Or try to, anyway.

Posted by: Gazhole

Quote:

Originally Posted by Pylon

I generally go 4 beats up, hold for 1, 2 beats down. Or try to, anyway.

Ouch, 4 is tough!

I saw a vid when Mentzer was making this dude do 5 up 5 down or something. Poor bastard :P

Posted by: Pylon

Sorry, had that backwards. It's 2 up, 4 down. Still brutal, though.

Posted by: Gazhole

4 down is even sicker! I can only manage 3!

Posted by: Pylon

4 beats down where the good stuff starts.

Posted by: Scarface30

Quote:

Originally Posted by Pylon

Sorry, YM. I can't talk to you as long as you have that....that THING on your avi...

you and my both Py. lol just kidding, YM, your alright

lol.

but for the record, Pens are taking the game tonight, 5-3. Malkin and Crosby are coming out firing!

welcome back Py, wondering where ya got to. no worries about the slacking, like Gaz said, it's acceptable but now it's time to get back into the swing of things!

your legs will be thanking you after that one!

Posted by: Pylon

Quote:

Originally Posted by Scarface30

you and my both Py. lol just kidding, YM, your alright

Yup, hate the Wings. Hard. Pulling for Pitt, no question.

Been no where special. I've moved my workouts to the morning. I realized I was leaving before the kids were up anyway, but not getting time at lunch or at night to work out. If I do it in the morning, I have more time, less crowd, less traffic, and just as much time with the kids. Win!

Posted by: yellowmoomba

Let's go RED WINGS!!!

hahaha

Posted by: Pylon

Quote:

Originally Posted by yellowmoomba

Let's go RED WINGS!!!

hahaha

Posted by: Burner02

4 beats?
What are you humming something?
gosh, man...work out! Not American Idol!

Good to see ya at it.
If it makes you feel any better...I came into work today...and I was supposed to be off...guess I'll mosey back to my 'house' and take a nap...

Posted by: Pylon

What, a brother can't sing while he lifts? I mean, you get some odd looks in the gym while you are belting out "Copa Cobana", but no one bothers me about using the cage in between my sets!

Posted by: Gazhole

nice.

Posted by: Pylon

Cardio day, 45 min on the bike. Legs feel ok. I think the light weights and elliptical work kept them from going bonkers with the restart.

Will probably run tomorrow. I ran Friday morning (5K), which led to a sore hip for some reason. Probably just natural stiffness, but it lingered for a couple of days. Was going to run Monday, but could feel it after about 1/4 mile, so ditched for other cardio work. We'll see how it feels tomorrow.

Posted by: Triple Threat

Welcome back, Py.

I, too, have fallen off the workout posting wagon.

Posted by: Pylon

That's ok, Trips. We can catch up to it together!

Posted by: katt

Quote:

Originally Posted by Pylon

What, a brother can't sing while he lifts? I mean, you get some odd looks in the gym while you are belting out "Copa Cobana", but no one bothers me about using the cage in between my sets!

Go Barry... you go boy..

Posted by: Burner02

Quote:

Originally Posted by Triple Threat

Welcome back, Py.

I, too, have fallen off the workout posting wagon.

what???? I'm working out more often then you and the copa cabana boy here???? wow...the world is all topsy turvey...

Posted by: Pylon

Quote:

Originally Posted by Burner02

what???? I'm working out more often then you and the copa cabana boy here???? wow...the world is all topsy turvey...

Easy there, sand flea. I got three gym trips under my belt this week, still waiting for your first...

Posted by: Burner02

Quote:

Originally Posted by katt

Go Barry... you go boy..

Sing along! I KNOW you are....

Her name was Lola, she was a showgirl
With yellow feathers in her hair and a dress cut down to there
She would merengue and do the cha-cha
And while she tried to be a star, Tony always tended bar
Across a crowded floor, they worked from 8 till 4
They were young and they had each other
Who could ask for more?

At the Copa (CO!), Copacabana (Copacabana)
The hottest spot north of Havana (here)
At the Copa (CO!), Copacabana
Music and passion were always the fashion
At the Copa....they fell in love

(Copa Copacabana)

His name was Rico, he wore a diamond
He was escorted to his chair, he saw Lola dancin' there
And when she finished, he called her over
But Rico went a bit too far, Tony sailed across the bar
And then the punches flew and chairs were smashed in two
There was blood and a single gun shot
But just who shot who?

At the Copa (CO!), Copacabana (Copacabana)
The hottest spot north of Havana (here)
At the Copa (CO!), Copacabana
Music and passion were always the fashion
At the Copa....she lost her love

(Copa. . Copacabana)
(Copa Copacabana) (Copacabana, ahh ahh ahh ahh)
(Ahh ahh ahh ahh Copa Copacabana)
(Talking Havana have a banana)
(Music and passion...always the fash--shun)

Her name is Lola, she was a showgirl
But that was 30 years ago, when they used to have a show
Now it's a disco, but not for Lola
Still in the dress she used to wear, faded feathers in her hair
She sits there so refined, and drinks herself half-blind
She lost her youth and she lost her Tony
Now she's lost her mind!

At the Copa (CO!), Copacabana (Copacabana)
The hottest spot north of Havana (here)
At the Copa (CO!), Copacabana
Music and passion were always the fashion
At the Copa....don't fall in love

(Copa) don't fall in love
Copacabana
Copacabana

Posted by: Pylon

It's the "CO!" parts that help me get through the hard lifts.

Posted by: Burner02

Quote:

Originally Posted by Pylon

Easy there, sand flea. I got three gym trips under my belt this week, still waiting for your first...

over the course of the past few months, pal!
Gimmie an hour...I'll have something for you to choke on, pal!

Posted by: katt

Quote:

Originally Posted by Burner02

Sing along! I KNOW you are....

You have way too much time on your hands..

Posted by: Pylon

Quote:

Originally Posted by Burner02

over the course of the past few months, pal!

Why you bringing up old stuff?

Posted by: Pylon

Thursday, more cardio. Was going to run, but was a little stiff this morning, I'm guessing the very light 2nd day DOMS from Tuesday. Did 45 min on the elliptical instead, which was plenty good!

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

what???? I'm working out more often then you and the copa cabana boy here???? wow...the world is all topsy turvey...

Ain't been posting, just been doin'.

Hitting it up 5 times a week.

Posted by: Pylon

Yeah, well, some people are all talk...

Posted by: Burner02

Quote:

Originally Posted by katt

You have way too much time on your hands..

don't be re-donk-u-lous! I'm just ablew to multi-task and can find certain things fairly quicklu in the internets...

Posted by: Burner02

Quote:

Originally Posted by Pylon

Why you bringing up old stuff?

why are you getting defensive???

Posted by: Burner02

Quote:

Originally Posted by Triple Threat

Ain't been posting, just been doin'.

Hitting it up 5 times a week.

well, let's get crack-a-lackin' on the posting, pal!

Posted by: Pylon

Quote:

Originally Posted by Burner02

why are you getting defensive???

Um....I'm not here to talk about the past....

Posted by: Pylon

Fridays are for lifting!

WU - bike, 5 min
WO - GS - db lat raise, bo db rows, db curls - 10s x 10 each

db lat raise - 15s x 10
bo db rows - 30s x 10
standing bb curl - 60 x 10

tri pushdown - WU - 6 x 10

tri pushdown - 10 x 10
SS dips - -10 x 3.5

Run - .5 mi

NOTES
Good form, ROM and cadence throughout.
The cable station and dip station both have the numbered plates (not listed by weight), which is a pain in the ass if you try to relocate to another gym.
I had intended to do a full mile after, but my hip started to bother me a little so I cut it short. I'm sure it's just a minor issue, just needs rest. The pain is in the back, right where you feel the impact on each stride. Maybe I need new running shoes. I've had mine for quite a while. If it doesn't clear up in the next week, I'll look into that. The good news is once I'm done running, it feels OK. I don't expect any lifting issues with it, and I can sub out other cardio without too much trouble.

Posted by: Pylon

One other note...In what I'm sure some will consider heresy, I became a vegetarian in February. (It's mostly for environmental reasons, but I can't deny that what I've learned about factory farming makes me never want to eat meat again. Read "Food Matters", "Fast Food Nation" or "What to Eat" if you are looking for more info.

Anyway, I've been playing around with new ingredients and dishes, with some that I am very happy with. I noticed this morning the recipe thread is dying on the vine, so I'm going to throw a few things in there, in case anyone is interested.

Posted by: Burner02

Quote:

Originally Posted by Pylon

Um....I'm not here to talk about the past....

let's talk about the future then...ever forward!

Quote:

Originally Posted by Pylon

I became a vegetarian in February. (It's mostly for environmental reasons,

Vegetarian: noun. old native American word, from the slapahoe tribe: meaning/ one who can't hunt.

Seriously? Where's the beef? I'm about to go tear into some road kill..which they pass off as steak here. I heard the brakes lock up on a big truck last night...could be dog...you never know...that's the beauty of A1..

I would look into new shoes, amigo. I read somewhere in a running ad, that active people should replace their running shoes every so many months or mile ran. Do you have one of those good feet or whatever places that you go in and they find out 'what kind of foot you have' and match you to an optimal shoe?
I thin my runners are on their last laces here.

Hope the hip feels better. Icing it ?

Posted by: Pylon

No ice. One, it's hard to get to. Two, there isn't any pain or discomfort unless I'm running.

My shoes are a few years old, and while they may not have much wear on them (they are pretty sheltered and just worn in the gym, which keeps them looking spry), I'm sure they've lost some cushion over time.

Posted by: Scarface30

big game tonight, Py. are you going to watch it? gonna be a good one!

Pens win it, 5-4. Crosby breaks out of his slump in the Joe with a huge game. there, I said it first! haha

Posted by: Pylon

Quote:

Originally Posted by Scarface30

big game tonight, Py. are you going to watch it? gonna be a good one!

Pens win it, 5-4. Crosby breaks out of his slump in the Joe with a huge game. there, I said it first! haha

You missed on everything but the important part!

Taste the sad, Hossa. TASTE IT!!!!!

Posted by: Burner02

Quote:

Originally Posted by Pylon

No ice. One, it's hard to get to. Two, there isn't any pain or discomfort unless I'm running.

My shoes are a few years old, and while they may not have much wear on them (they are pretty sheltered and just worn in the gym, which keeps them looking spry), I'm sure they've lost some cushion over time.

hey!
I'd look into some new kicks, homie! Oh..that would be street slang for get some new shoes...
How's things? I'm draggin' ass this day...I foresee a LOT of caffeine in my near future, says I who is working on the bestest drink in the whole world: Blue Monster. I give it two thumbs up!

Posted by: Scarface30

Quote:

Originally Posted by Pylon

You missed on everything but the important part!

Taste the sad, Hossa. TASTE IT!!!!!

haha, that being the score or Crosby getting injured? Pens still won, which is awesome!

yeah, Hossa is almost like a curse, I feel bad for him, but at the same time he did it to himself, haha.

Posted by: Burner02

Quote:

Originally Posted by Scarface30

haha, that being the score or Crosby getting injured? Pens still won, which is awesome!

yeah, Hossa is almost like a curse, I feel bad for him, but at the same time he did it to himself, haha.

what? feel bad for the millionaire?

Posted by: Pylon

I don't feel bad for him at all. When you leave your team to go play for the guys that beat you, and say it's because you want to win, you are telling your old team "you aren't good enough to win, even with me there."

He deserved to be on the losing end.

Posted by: Scarface30

Quote:

Originally Posted by Burner02

what? feel bad for the millionaire?

yeah, I feel bad for him.. sleeping on his pile of money, with lots of beautiful women... yeah.. I feel bad for... him

Quote:

Originally Posted by Pylon

I don't feel bad for him at all. When you leave your team to go play for the guys that beat you, and say it's because you want to win, you are telling your old team "you aren't good enough to win, even with me there."

He deserved to be on the losing end.

that's what he said? well I didn't know that.. ha, good for him then, sucker. go Pens!

Posted by: Pylon

Ahh...a nice relaxing weekend. No workouts, but did a lot of manual labor around the homestead. Looking forward to the gym in the morning.

I think I'm going to switch out my shoes for tomorrow. My "regular" shoes are also running shoes, and are much newer, so I think I'll give them a try and see how the hip feels.

Posted by: Burner02

Hey Py!
The 'honney-do' list?
I've heard of those!
Sounds like a good weekend.

Hope the shoes help

Posted by: katt

Quote:

Originally Posted by Pylon

One other note...In what I'm sure some will consider heresy, I became a vegetarian in February. (It's mostly for environmental reasons, but I can't deny that what I've learned about factory farming makes me never want to eat meat again. Read "Food Matters", "Fast Food Nation" or "What to Eat" if you are looking for more info.

Anyway, I've been playing around with new ingredients and dishes, with some that I am very happy with. I noticed this morning the recipe thread is dying on the vine, so I'm going to throw a few things in there, in case anyone is interested.

Are you going vegan or do you still eat dairy? I did the Vegan thing for ..mmm...

thinking here... about 5 years if my memory serves me correct.. Everything was pretty good, but I did cut out the fake cheese cuz it was just nasty...

Posted by: Pylon

Not quite vegan. I try to stick with a rule of "no food with a face." Make is easy.

Posted by: Pylon

Cardio day.

Switched out my shoes, didn't seem to help. Hip felt better at first, but at about 1/2 mile started to feel it again. The good news is I don't think it is a shoe problem, so my old kicks are OK. I think some rest will do the job, so no impact for a couple of weeks. (It's what I get for going from nothing to running a 5k, I suppose.)

So after the light run, finished off with laps in the pool. Didn't do a good job of tracking time or laps, just went until I needed to get out and get to work. Not a great workout overall, but not too bad. Lifting tomorrow. Woo!

Posted by: Scarface30

have you ever had your feet looked at by a podiatrist? I have flat feet and need orthotics made for my feet.

I had to just recently have a new pair made because my old pair was going on 2-3 years old, and I found a HUGE difference in that alone.

Posted by: Pylon

No...well, not for that anyway. I don't think it's a real issue. I think I just should have eased in a little. But we'll see how it does with rest. It's just a minor issue now, but if it gets worse, or even just persists, I might look into other solutions.

Posted by: Pylon

Well, I was planning to lift this morning. But the little one was up at 4am for some reason. So now I'm hanging out with him for a while. If I can't sneak in may workout at lunch, I'm going to try to bail out of work early and hit it on the way home.

Posted by: yellowmoomba

Good plan...........find time for it

Posted by: Pylon

Cardio Tuesday - 45 min bike.

Yeah, the lunch/after work thing didn't pan out, but I got my work in late last night.

Posted by: Pylon

...and then....

Wednesday lifting (should have been yesterday, but it's still a relatively light load, so I think the reduced rest days will not be an issue)

WU - bike, 5 min
WU - squat, 45 x 10
WU - OH squat, 45 x 10
WU - leg ext, 70 x 10

Leg ext - 115 x 10
SS squat - 185 x 10

WU seated calf - 45 x 10
seated calf - 135 x 10

elliptical, 10 min

Felt good. Hit my cadence on leg ext and calf, need to slow down on the squats. But overall no complaints. We'll see how the legs feel by the end of the day....

Posted by: Burner02

worry about tomorrow and the day after, amigo!
Good to see!
Got too busy at work 2 days running. Missed both workouts...<factual explanation delted do to security reasons>...tried to go on monday night...was almost like taking a number to get a piece of equipment...then wait for the next piece...more frustration that useful.
So, been walking the track. Am now a few days behind...

Posted by: Pylon

Quote:

Originally Posted by Burner02

worry about tomorrow and the day after, amigo!

No need to wait. I can feel them stiffening up already. I might hit the bike again tonight to try to keep them loose. We'll see how they feel and if I have time.

Posted by: Pylon

Guh. Cardio after leg day. Did 45 min on the bike. Still wobbly.

Posted by: Scarface30

cardio after leg day, eh?

uke:

HIT workouts are looking good though Py

my legs were still sore last night and I stretched them out really well. today, the DOMS is minimal to be honest.

Posted by: Pylon

Another lifting day. Almost went back to bed. Almost skipped lifting to let the legs rest. Almost.

WU - elliptical - 5 min
WU - pec deck - 45x10
WU - cybex incline press - 50x10

pec deck - 105 x 10
SS cybex - 150 x 3

WU - db pullovers - 30x10
WU - CG pulldowns - 50x10

db pullovers - 50 x 10
SS cg pulldowns - 100 x 10

WU - deadlifts - 135 x 5

deadlifts - 185 x 10

elliptical - 5 min

Not bad. Took it easy on most since I'm still stiff from Wed, and don't want to be incapacitated for the weekend. Nice and easy, so should be in good shape for the weekend.

Next week in NC. Found out the hotel we use can give us free passes for the new gym that opened across the street. The hotel has one of the better hotel gyms I've used, which means 3 treadmills, 2 bikes, a cable station (that does about 20 different things, if you are creative enough) and a pretty good DB rack. But the gym has a lot more free weights, a squat rack, etc. So I've got that going for me. Which is nice.

Posted by: the other half

hellooooooo pylon, good to see u are making it back to the old grind. we have been alittle bit hit and miss as you can tell from katts post.

hope all is going well.

Posted by: Pylon

Hey Toh! Nice to see you!

Posted by: Pylon

Cardio this morning, 45 min on the bike. Then off to NC!

Posted by: Pylon

Lifting at the Y in NC this morning...

WU - ellip, 10 min
WU - leg press, 270x10
WU - leg ext, 115x10
WU - calf raise, bwx20

Leg ext - 150 x 6 (I think. Don't have my notes here. Will correct later if wrong) - that's up 40 lb, down 4 reps

SS Leg press - 360 x 10 (up 90 lbs)

Calf press - 450 x 20 (up 90 lbs)

10 min ellip

Good overall. I have bruise on my left foot. I think I had my shoe tied to tight and it swelled while on the plane. A little tender, but not a limiting factor.

Received 2 complements this morning about having dropped some weight recently. Always a nice was to start the day.

Posted by: yellowmoomba

Compliments are goooooood motivation

Keep it up

Posted by: Triple Threat

Quote:

Originally Posted by Pylon

Next week in NC. Found out the hotel we use can give us free passes for the new gym that opened across the street. The hotel has one of the better hotel gyms I've used, which means 3 treadmills, 2 bikes, a cable station (that does about 20 different things, if you are creative enough) and a pretty good DB rack. But the gym has a lot more free weights, a squat rack, etc. So I've got that going for me. Which is nice.

"Good hotel gym" is an oxymoron. But across the street is great. When I was in El Ferrol, Spain, I had a two minute walk to the gym. A short commute is especially beneficial on those days where you aren't exactly inspired to workout, but since it won't take long to get there, you go anyway.

Posted by: Burner02

how's the cardio doing? 45 min? Awesome, bro!

Posted by: Pylon

Quick update...

Did get to lift on Tuesday, will post later. Can't use the gym across the street, but the Y is close and pretty good.

Haven't been in the gym since. Buried with work. Diet has been ok, all things considered. Flying home this afternoon. May try to sneak in a lifting session tomorrow to stay on track.

More later, I promise!

Posted by: Scarface30

Quote:

Originally Posted by yellowmoomba

Compliments are goooooood motivation

Keep it up

+1

my sister saw me for the first time in a month or more and she said how I'm looking a lot bigger.. that felt good for sure.

looking solid Py

cardio is coming along nicely.

Posted by: Burner02

Quote:

Originally Posted by Pylon

Cardio day.

Switched out my shoes, didn't seem to help. Hip felt better at first, but at about 1/2 mile started to feel it again. The good news is I don't think it is a shoe problem, so my old kicks are OK. I think some rest will do the job, so no impact for a couple of weeks. (It's what I get for going from nothing to running a 5k, I suppose.)

So after the light run, finished off with laps in the pool. Didn't do a good job of tracking time or laps, just went until I needed to get out and get to work. Not a great workout overall, but not too bad. Lifting tomorrow. Woo!

on a positive note: you got new shoes...

You know as well as the rest of us...get in when you can and when you are there, make those sessions COUNT!

Posted by: Pylon

No workouts this weekend, though the diet has been very clean.

I think I'm going to ditch HIT for a while. I think I need to up the volume and turn lifting sessions into longer, more intense, and full body w/outs. I'm thinking of going back to an older workout I built that alternated upper and lower body lifts. I enjoyed it, and it was a good workout overall. Will put it together and post.

Posted by: Pylon

OK, here's the list. Feedback welcome. I'm trying to work on large muscle groups, and planning to go 3 sets of 10 on each.

Day 1

OH squat
SS BO DB rows

DB sumo squat
SS db bench press
SS lat pullovers

Day 2

deadlifts

rack pulls
SS tri pressdown

leg curl
ss leg ext

Day 3

squat

CG pulldowns
SS oh db press

SLDL
SS db shrugs

Posted by: Burner02

Quote:

Originally Posted by Pylon

OK, here's the list. Feedback welcome. I'm trying to work on large muscle groups, and planning to go 3 sets of 10 on each.

Day 1

OH squat
SS BO DB rows

DB sumo squat
SS db bench press
SS lat pullovers

Day 2

deadlifts

rack pulls
SS tri pressdown

leg curl
ss leg ext

Day 3

squat

CG pulldowns
SS oh db press

SLDL
SS db shrugs

Let’s see:
Day 1:
Legs, Back, Legs, Chest, Chest
Day2:
Back, Back, Tris, Legs, Legs
Day3:
Legs, Back, Delts, Legs, Traps
I dunno, amigo. Seems a bit unbalanced. OT on the legs, maybe? Doing Deads followed by rack deads? Kind of the same exercise w/ different emphasis?
Are you trying to do legs on all three work out days? How about
Day1: squats, Day 2: Deads, Day 3: SS leg curl/Leg Ext?
I see a triceps exercise, no bicep exercise.
Maybe a push / legs / pull routine if you are doing a 3-day workout week?
Or, do a full body workout, picking one BP and hit it hard. Pick a different exercise the next workout and also rotate which BP you start off w/ every workout.

EX:
Day1: Chest / Back / Delts/ Legs
Day2: Legs/ Delts / Back / Chest
Day3: Back / Chest / Legs / Delts
...something to ponder

Posted by: Pylon

That's what I get for throwing something together that fast.

CG pulldowns are bis, not back. Underhand, close grip.

I went back and forth on the rack pulls. I like them, which is why they are in there, but there should be a lower body move there. Calf raise maybe? Better yet, I can move the leg ext to that spot and fill in with dips in the next SS.

Otherwise, yes, a little unbalanced. The intent is to move the focus up and down the body as much as I can, while optimizing equipment use and using SS to get through faster.

OK, let me ponder a bit. Thanks for the feedback.

Posted by: Pylon

Monday lifting...

WU - elliptical, 5 min

WU - db lat raise, bo db row, standing db curl - 10s x 10 each

db lat raise - 15s x 10, 10, 10

bo db rows - 30s x 10, 10, 10

standing bb curl - 60 x 10, 4 - drop - 50 x 6, 10

tri pushdowns - 10 x 10, 10, 10
SS assisted dips - 12 x 5, 2 - drop - 14 x 3, 2 - drop - 16 x 3

(number plates, not sure the weight on the last two)

bike, 5 min

OK, so I knew I wanted to change to higher volume, but in the absence of a new plan, just went with what was on schedule for today and adjusted accordingly.

Felt good overall. The tri press felt light, but by the end of set 3 was a chore. The dips were way harder than expected, and was really struggling to get through them.

Used the drop sets to push through on a couple of things. I think I'll stay with the HIT loading method (if you can get through the sets, go up in weight next time around).

I may stay with the HIT routines and change the volume as I did here. I like all the moves and am comfortable with them. More thought needed on that. I'll likely tinker with it a bit, working around the gym setup. (For instance, there is one pec deck, and it is in a different room that the free weights, so would swap out flyes instead.)

Anyway, felt good to up the volume. Looking forward to the next session.

Posted by: Pylon

OK, went back and pulled up some old info from Cowpimp on full body routines. So building from:

Workout A:
Lower body push: back squats, front squats, hack squats, leg press, lunges, stepups, etc.

Upper body horizontal push: bench press, decline press, pushups, DB bench press, etc.

Lower body pull: deadlifts, good mornings, SLDLs, RDLs, GHRs, etc.

Upper body horizontal pull: bent rows, Yate's rows, cable rows, single arm DB rows, etc.

Accessory movements: arm isolation work, calf isolation work, full body movements, additional work for a weak point, grip work, stabilization exercises, rotator cuff work, etc.

Workout B:
Lower body pull: deadlifts, good mornings, SLDLs, RDLs, GHRs, etc.

Upper body vertical push: military press, DB press, dips, incline press (45 degree+), etc.

Lower body push: back squats, front squats, hack squats, leg press, lunges, stepups, etc.

Upper body vertical pull: pullups, chinups, pulldowns, etc.

Accessory movements: arm isolation work, calf isolation work, full body movements, additional work for a weak point, grip work, stabilization exercises, rotator cuff work, etc.

...I put together this...

Workout A
Squat
Bench

SLDL
SS BO DB rows

DB french press
SS DB lat pullovers

Workout B
deadlifts
OH db press

leg press
SS chins

CG pulldowns
SS DB shrugs

So big movements, up and down, supersets, and all stuff I like doing. Sounds like fun!

Posted by: Triple Threat

Pimp knows his stuff. Looks good, Py.

Posted by: Pylon

Thanks, Trips. Can't wait to start. I might add in the DB swing from YM's journal as well. Looks like fun.

Posted by: Pylon

Cardio day...

Back on the track after the break. As last time, hip is ok until about the 3/4 mile mark. Tried to keep to a rolling gate the whole time, minimizing the impact as much as possible. Got through a mile, but really had to slow down (not that I was going very fast to begin with) to get through it. I may need to check into some serious running shoes after all.

Finished up on the elliptical for 30 min.

I'm really disappointed about this. I was hoping rest would take care of it, but no change from 2 weeks ago. It's an impact issue, and I admittedly put a lot of stress on it just by my weight. The pain is in the back of the joint where the thigh bone and pelvis meet, behind the glute (and other stuff). Can't ice it, can't really stretch it. The best I can do with it is to stretch the glute, which helps a little, and use the elliptical, which seems to work the area fairly well without impact.

I was really hoping to do my first 5k next weekend. It's the all star game here in STL, and they are holding the first all-star weekend 5k on Sunday. I may give it a go anyway, just to have done it, but don't want to push too hard and cause long term issues.

Posted by: b_reed23

sorry to hear about your hip pain! I had that when I started doing all this running and discovered it was the road! Do you road run or sidewalk run? I found that the slope in the road was bad enough to mess up my left hip

Posted by: Pylon

Quote:

Originally Posted by b_reed23

A Billie sighting! My day is made!

Mostly track running inside, but it's a small track (18 laps/mile), so a lot of turns and banked corners. Maybe that has something to do with it. I'll try the treadmill and see what happens.

Great to see you! Hope you are well!

Posted by: Pylon

Cardio work, 45 min on the elliptical.

Posted by: Triple Threat

Quote:

Originally Posted by Pylon

Mostly track running inside, but it's a small track (18 laps/mile), so a lot of turns and banked corners. Maybe that has something to do with it. I'll try the treadmill and see what happens.

I read somewhere that if you always run in the same direction on a track, this can cause imbalances. It's got to do with forces on the body, especially in the turns. Try running the reverse direction if possible half the time. Another reason to stay with straight-ahead sprints.

Posted by: Pylon

They alternate direction based on even or odd dates, so I don't think that's the issue. I can't swear, though, that I haven't been going in the same direction the last few times. Yesterday was counter-clockwise, meaning the left leg was on the inside and probably absorbing more impact in general. Still, it hasn't been an issue up until a few sessions ago.

Posted by: Pylon

OK, first session on the new w/out. Weights are sadly low. Clearly the layoff hurt me in strength and endurance. I'm looking forward to seeing the numbers go back up....

WU - run, 1/2 mile

Squat - 135x5, 225 x 4, 185 x 5, 5

Bench - 45 x 10, 135 x 5, 5, 5

SLDL - 10s x 10, 30s x 10, 10, 10
SS DB BO rows - 10s x 10, 20s x 10, 10, 10

DB french press - 30 x 10, 40 x 10, 6
SS DB pullovers - 30 x 10, 40 x 10, 6

Notes:

Overall felt very good, beside the disappointment in the loads. The hip felt ok on the run, though I felt it after squats a little. I'm going to try to hit the shoe store today.

The SLDL/Row combo is better than expected. It really puts a strain (in a good way) on my back, since the hams get baked right before rows.

The french/pullover combo is ok, but could be better. I think it would be improved if I switch to skulls, as that would keep me in the same position and hit the tris in the same motion as the pulls, moving their focus to the lats.

Posted by: katt

Nice job Py, despite the injury.. TOH and I were talking that we need to start the running again, it's great cardio, especially when it's so nice outside right now

Posted by: Triple Threat

Quote:

Originally Posted by katt

especially when it's so nice outside right now

It may be good weather where you are, but here in the northeast I'm beginning to fell a little like Noah.

I think there have been about 4 days with no rain since the beginning of June.

Posted by: Pylon

Cardio day - ellip, 1 hour

Legs pretty sore from yesterday, so this we a real treat.

Picked up some new running shoes yesterday. I apparently have rock solid arches. I pronate a little, which is normal, but the wear pattern on my shows points to a limited amount. So I'm not sure if the new shoes will help, but they sure are comfy.

Posted by: Burner02

Quote:

Originally Posted by katt

Nice job Py, despite the injury.. TOH and I were talking that we need to start the running again, it's great cardio, especially when it's so nice outside right now

I like walking at night. I do need to step it up a bit and do some running

Posted by: Scarface30

how's it going Py? Blues haven't been on the market yet much with the free agency. Hossa signing a 12 year deal with the Hawks, he said he thought they were going to be the next big Cup contender in a few years.. that's similar to what he said about the Pens and then the Wings...

Posted by: Pylon

Hey all...

Sorry, been busy and been traveling. Diet has been ok, not counting Sunday. (Went to the All-Star Futures game at the ballpark, so that's a free-for-all.)

Got into the gym today...

WU - run, 1 mile (and no hip pain!)

deadlifts - 135x5, 225x5, 255x1 (bit of a strain, so I dropped down), 225x5, 5, 5

seated OH DB press - 30s x 10, 40s x 10, 10

Lat pulldowns - 100 x 10, 8, 75 x 10
SS CG pulldowns - 100 x 10, 4, 75 x 10

Posted by: Pylon

Cardio day, 45 min on the elliptical.

Which, by the way, is just about equivalent to 1.1 episodes of 24. Just saying.

Posted by: Burner02

Quote:

Originally Posted by Pylon

Hey all...

Sorry, been busy and been traveling. Diet has been ok, not counting Sunday. (Went to the All-Star Futures game at the ballpark, so that's a free-for-all.)

Got into the gym today...

WU - run, 1 mile (and no hip pain!)

deadlifts - 135x5, 225x5, 255x1 (bit of a strain, so I dropped down), 225x5, 5, 5

seated OH DB press - 30s x 10, 40s x 10, 10

Lat pulldowns - 100 x 10, 8, 75 x 10
SS CG pulldowns - 100 x 10, 4, 75 x 10

way to go, you animal!

Posted by: Pylon

Quote:

Originally Posted by Burner02

way to go, you animal!

Yeah, I was really impressing people. They were all like

(love the new icons, BTW...)

Posted by: Pylon

Cardio day...60 min elliptical. Which is about 1.5 episodes of 24, in case you are wondering.

And yes, I lug my laptop into the gym to watch it while I work. I get a lot of looks, which turn to jealousy. Good times.

Posted by: Pylon

Also, for some reason I've been struggling with food the last few days. I think it's the big bag of PB M&Ms in the office. Don't worry. They're all gone now.

Posted by: Burner02

Quote:

Originally Posted by Pylon

Yeah, I was really impressing people. They were all like

(love the new icons, BTW...)

well...if you'd stop wearing the 70's gear: The sweat band, the short shorts and the 1/2 top...people wouldn't stare....

Posted by: katt

Quote:

Originally Posted by Pylon

Also, for some reason I've been struggling with food the last few days. I think it's the big bag of PB M&Ms in the office. Don't worry. They're all gone now.

ok so I just saw coconut M&M's yesterday.... but I didn't buy them

Posted by: Pylon

Quote:

Originally Posted by Burner02

well...if you'd stop wearing the 70's gear: The sweat band, the short shorts and the 1/2 top...people wouldn't stare....

Stop wearing it? So.....you want me to work out naked? And you think that would be better?

Posted by: Pylon

Friday...

Had to be in the office for a 6am call with some people in Europe, so skipped the gym.

Then only 5 of the 25 showed up. The call lasted 10 min instead of 60, so....

Friday...

WU - run, 1/2 mile. Smooth, no hip pain.

Squats
135 x 5
185 x 10
235 x 5
185 x 10
185 x 5

Bench press
45 x 10
135 x 7
135 x 5
135 x 5
135 x 4
135 x 3

SLDLs SS BO DB Rows
10s x 10, 10s x 10
35s x 10, 20s x 10
35s x 10, 20s x 10
35s x 10, 20s x 10

DB French press SS DB Pullovers
35 x 10, 35 x 10
35 x 10, 35 x 10
35 x 10, 35 x 10

My tris were baked by the last set. Still not happy with the loads, but got more reps and generally more weight this time through. Progress, I suppose...

Posted by: Archangel

Workout looks good Brother, the load is NOT important, the rep quality is!!! looin good my Friend, hope all is well!!!

Posted by: Pylon

Hey, an Archie sighting!

Posted by: Burner02

Quote:

Originally Posted by Archangel

Workout looks good Brother, the load is NOT important, the rep quality is!!! looin good my Friend, hope all is well!!!

Ho-lee-crap! Look who is back!
Hiya Archie!

Posted by: Archangel

Whats goin on my Friends??? I'm gonna try to get back, missed all my Friends!!!

Posted by: Pylon

Likewise, Chief. We're just keeping your seat warm.

Posted by: Pylon

I've been hit with a minor cold or something, and I've been hobbling around thanks to the Friday workout load, so really not feeling my best the last couple of days. Took the family to Grant's Farm yesterday (like everyone else in St. Louis, judging by the crowd). Parking is a beast, but it sits on a nice long paved trail, so we parked about a mile away and walked each way.

Cardio today - 30 min elliptical. Really was not feeling it, but got my time in. Blech.

Posted by: Archangel

Hope ya kick the bug my Friend!!!

Posted by: Pylon

Hey all...

No workouts since Monday. Trying to shake the cold. The extra rest has helped, I think. Finally feeling better.

Just over a week until vacation!

Posted by: Burner02

hope you are feeling better!

Posted by: Scarface30

hope you're on the mend soon, Py. especially due to the fact you were kicking some butt! but even more especially due to your vacation!

have any plans for it?

Posted by: Archangel

Hope you have kicked the bug my Friend, have a GREAT vacation too!!!

Posted by: Pylon

We are headed to Chicago for a week. The boys don't know yet, but we are taking the train instead of driving. Then a week of museums, parks and zoo trips. One more week to get through.

The nice thing is that due to all my travel points, we get to stay at the Embassy Suites by the lake for free. So it's really just food and fun while there, plus the train. (Which was only $150 round trip for 4. Cheaper than parking a car for a week. Can't pass that up!)

Posted by: Archangel

Sounds like a BLAST!!!

Posted by: Burner02

what Archie said!
Have fun!

Posted by: Pylon

Very productive weekend. Among other things, picked up my free pool table. (Had to disassemble and move it to storage. Won't have a spot until after we move, whenever that is, but still....free pool table!)

Felt good enough to get back into the gym....

WU - bike, 5 min

Deadlifts
135 x 5
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

OH DB Press
40s x 10
40s x 10
40s x 7

Lat pulldown SS CG underhand pulldown
100 x 10 / 100 x 10
100 x 10 / 100 x 10
87.5 x 10 / 87.5 x 10

Still not near the load I should be moving, but felt good. Glad to be back at it.

Posted by: Triple Threat

Quote:

Originally Posted by Pylon

We are headed to Chicago for a week. The boys don't know yet, but we are taking the train instead of driving. Then a week of museums, parks and zoo trips. One more week to get through.

The nice thing is that due to all my travel points, we get to stay at the Embassy Suites by the lake for free. So it's really just food and fun while there, plus the train. (Which was only $150 round trip for 4. Cheaper than parking a car for a week. Can't pass that up!)

Free is good! And not having to drive should make the trip stress-free (or as stress-free as travelling can be). Kids should have a blast.

Posted by: Pylon

I'm very much looking forward to being able to get up and stretch my legs, powder my nose, get a fresh cup of coffee, or whatever, all without stopping. Very jazzed.

Posted by: Gazhole

Quote:

Originally Posted by Pylon

Still not near the load I should be moving, but felt good. Glad to be back at it.

Looks pretty good to me, man

nice job!

Also lol @ powder your nose!

Posted by: Pylon

Quote:

Originally Posted by Gazhole

Looks pretty good to me, man

nice job!

Also lol @ powder your nose!

Hey, don't laugh, man. You don't want your shit to be shiny when you are out and about.

Posted by: Gazhole

Quote:

Originally Posted by Pylon

Hey, don't laugh, man. You don't want your shit to be shiny when you are out and about.

Sorry dude, you're right - powdering is a smart move

Posted by: Burner02

Quote:

Originally Posted by Pylon

I'm very much looking forward to being able to get up and stretch my legs, powder my nose, get a fresh cup of coffee, or whatever, all without stopping. Very jazzed.

Py! Remember: that is a CRUISE CONTROL...no AUTO PILOT.
You can't set it and walk back to do what you want...

(evidently, some inbred-Jed already tried that...wiped out his rig...and sued the company....sad thing: he won)
So...no money for you.

Posted by: Archangel

Good lookin w/o Pylon, how ya feelin my Friend???

Posted by: Pylon

Hey all...

Sorry, been a busy week. Getting ready for vacation, working on the house, work in general...guh. But the weekend has arrived, and with it some time off.

Planning to try to sneak in some workouts while on the road. Will check in when we get back. Have a great week!

Posted by: Gazhole

You too dude! Stay outta trouble!

Posted by: Burner02

dang...don't I feel the stupid...train..thought you were taking an RV...like...duh...
Ever seen something like this to take on the road or at the house when you miss gym workouts?
http://www.ringtraining.com/

Posted by: Pylon

Never seen that, but I have done pushups on a bar hung from the ceiling with chains, so it's very unstable. It's like a whole different world. I can only imagine how hard those must be to use.

Posted by: Burner02

that's what the site says...you are pullng so many more stabilizing muscles...maybe something for you to try...

Posted by: Prince

Quote:

Originally Posted by Burner02

dang...don't I feel the stupid...train..thought you were taking an RV...like...duh...
Ever seen something like this to take on the road or at the house when you miss gym workouts?
Gymnastics Rings for Elite Fitness Training

no, but I did a little bit of gymnastics in high school and the rings were a bitch, every muscle in your upper body comes into play.

Posted by: yellowmoomba

Quote:

Originally Posted by Burner02

that's what the site says...you are pullng so many more stabilizing muscles...maybe something for you to try...

I did some of those exercises today......

Google "TRX" as well. I made my own straps for $42.

Posted by: Archangel

Hope all is well Pylon!!!

Posted by: Double D

Hi Pylon. How are ya buddy? Where you living at now?

Posted by: Pylon

Hey all....

Back from the vacation. The train ride was better than driving, but the boys were bored to death. Might be a better option in a few years, but at least I enjoyed it!

Had a great week. Didn't get in any workouts, unless you count walking around the city all day every day the entire week.

Also was way out of line with food, but that's what vacation is about, right?

Back home now. Looking forward to getting in the gym tomorrow. Working on making sure the food is in line to start off right. Some nice eggs with roasted veggies for breakfast, big BLT salad for lunch (w/ lowfat mozz cheese and tofu bacon...better than you'd expect, I swear), likely some stir fry vegg for dinner. Good times.

Posted by: Pylon

BTW, if anyone wants to see pics from the trip, you can check them out on my facebook album..

Dwane Lay's Photos - Chicago 2009 Trip | Facebook

Posted by: yellowmoomba

Time to hit the gym!!!!

Posted by: Pylon

Quote:

Originally Posted by yellowmoomba

Time to hit the gym!!!!

Well, I guess at least one person looked at my vacation pics....

Posted by: JerseyDevil

Good pics man.

You have a great looking family!

Posted by: Double D

Gotta love family vacations!

Posted by: Burner02

...I wouldn't know....thanks for rubbing it in...

j/k...I'll look at the pics when I get back to my little hovel after work, Py-
Always wanted to take a train trip...
Glad to hear that you had fun!

Posted by: Pylon

So I find myself strangely drawn to Crossfit again. I think it's the desire to do a lot of different things, but not have to figure them out for myself. So....

“Tabata Something Else”

My first WOD. Reps are from memory, since I didn't write them down. (But I just finished, so the memory is fresh)

Chair dips (didn't have a place to do pullups): 8-8-7-5-5-5-5-5 = 48
Pushups: 6-4-3-2-2-2-2-2 = 23 (OK, bad idea to put the dips first. Was tuckered out from jump on these. Ended up on my knees. And by ended, I mean everything after the first few reps.)
Crunches: 11-11-10-9-7-7-7-7 = 69
Squats: 11-11-11-11-9-9-9-11 = 82

Total: 222, though not all reps I'm particularly proud of.....

I normally work out in the morning, but wanted to get a jump on the week.

Posted by: Burner02

way to go!
BTW: congrats on remembering the workout! That's awesome for someone of such...WISENED years that you have accumulated.....

I crack myself up....

Posted by: Gazhole

Wow, great stuff, man! This looks lose-yo-lunch brutal!

How did you set up that workout? 20seconds/10seconds or as many reps in a total time or what? It looks like something i would want to give a try. And by try, i mean fall over in a sweaty breathless heap.

Posted by: Pylon

Quote:

Originally Posted by Burner02

way to go!
BTW: congrats on remembering the workout! That's awesome for someone of such...WISENED years that you have accumulated.....

I crack myself up....

Yeah...let me remind you that you are two years older than me, Mikey...

Posted by: Pylon

Quote:

Originally Posted by Gazhole

Wow, great stuff, man! This looks lose-yo-lunch brutal!

"32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises."

I subbed in the dips for pullups. Not my best move of the day.

Also, if you are doing Tabata work, you'll like this link.

Online Tabata Clock - Workout Timer

Programmable Tabata clock, complete with audio cues. Very handy.

Posted by: Gazhole

Nice! Thanks for that, bookmarking now

Looks ridiculously brutal. I've done tabata kettlebells before and it isn't fun, haha.

Posted by: Burner02

Quote:

Originally Posted by Pylon

Yeah...let me remind you that you are two years older than me, Mikey...

really? However...I've still got the maturity of a 22 year old...so that has to account for something...

Posted by: Pylon

Today's WOD -

Four rounds, each for time of:
800 meter run
Rest as needed between efforts.

My times:

5:57
6:29
8:13
8:08

The hip flared up again, and it was predictably right around 3/4 of a mile. I walked the last two rounds. (Better than stopping, I guess.)

I do find it a little amusing, though, that my walking rounds weren't terribly slower than the "running" ones....

Posted by: Burner02

GJ, bud!
Just keep at it. I ran a little last week...my feet hurt...just keep ati it and hopefully the pain will dissapate.

Posted by: yellowmoomba

Good stuff

Posted by: Double D

Quote:

Originally Posted by Pylon

Today's WOD -

Four rounds, each for time of:
800 meter run
Rest as needed between efforts.

My times:

5:57
6:29
8:13
8:08

The hip flared up again, and it was predictably right around 3/4 of a mile. I walked the last two rounds. (Better than stopping, I guess.)

I do find it a little amusing, though, that my walking rounds weren't terribly slower than the "running" ones....

I'm loving it buddy!

Posted by: katt

Ok Py I sent you a FB friend request... I think I sent it to the right person.. anyway

Posted by: Pylon

Quote:

Originally Posted by katt

Ok Py I sent you a FB friend request... I think I sent it to the right person.. anyway

Hmm...haven't received it. Here's my profile....

Log In | Facebook

Posted by: Pylon

Hey, now I have it! Hooray!

Posted by: Archangel

Facebook??? Anyone addicted to that darn Mafia Wars???

Posted by: Archangel

You did better than I would Pylon, I HATE running!!!

Posted by: Pylon

Quote:

Originally Posted by Archangel

Facebook??? Anyone addicted to that darn Mafia Wars???

Haven't played it. Send me an invite and I'll join up.

facebook.com/dtlay

Posted by: Double D

I was addicted to Mobsters on Myspace, but I havent played it in a long time!

Posted by: Pylon

Rest day. I opted to take it, since I've got a little bit of a sore throat and a lot of work to do.

Posted by: Gazhole

Good call - have to take a break sometimes. I hate when i concede to being mortal :P

Posted by: Pylon

Quote:

Originally Posted by Gazhole

Good call - have to take a break sometimes. I hate when i concede to being mortal :P

Don't let it get to you. We still think you're super, man.

Posted by: Pylon

So I'm thinking about goals and how to break down where I want to be. I've lost some gains (or gained some losses, I suppose) from previous work, and want to get back to where I was when I went off track.

I'm currently at 270. Topped out at 350, so that's not too bad, but I got down to 240 at one point.

So the first target will be 240. A 30 lb boulder to push up the hill.

From there, I think 2 more boulders, each 20 lbs, would be good targets. The rocks get lighter, but I expect the hill will be more steep, and the going slower. But the visual should be helpful in getting there.

Just trying to get these thoughts recorded so I don't forget them. And to help hold me accountable for them. Feel free to pile on.

Posted by: Double D

Quote:

Originally Posted by Pylon

Rest day. I opted to take it, since I've got a little bit of a sore throat and a lot of work to do.

Normally on rest days I do alot of core work. Its always an option. Only thing is when I do a bunch of core work, then they put a heavy OH press or a heavy squat the next day always screws me. Hey check out this site: CrossFit Football. Its very interesting. You get to train for strength and you still get a WOD in as well.

Posted by: Archangel

Excellent goals Pylon, Best Wishes!!! This week is bad for me, and your out of town next right? When you get back in, let me know!!! I work till 2;15, I work out at the St Peters Rec Plex, Gold's gym just started jackin the cost up, and the equipment started going downhill, plus ALL the darn "socializing" goin on!!!

Posted by: JerseyDevil

Quote:

Originally Posted by Pylon

So I'm thinking about goals and how to break down where I want to be. I've lost some gains (or gained some losses, I suppose) from previous work, and want to get back to where I was when I went off track.

I'm currently at 270. Topped out at 350, so that's not too bad, but I got down to 240 at one point.

So the first target will be 240. A 30 lb boulder to push up the hill.

From there, I think 2 more boulders, each 20 lbs, would be good targets. The rocks get lighter, but I expect the hill will be more steep, and the going slower. But the visual should be helpful in getting there.

Just trying to get these thoughts recorded so I don't forget them. And to help hold me accountable for them. Feel free to pile on.

Good job Buddy!

I love the variety of Crossfit, and tried it, but it was way too demanding for my 53 yr old ass. Just out of the blue, run a 10k, or do Olympic lifts, for example? You need to build up to that... just my opinion.

Posted by: yellowmoomba

Quote:

Originally Posted by Malley

Crossfit Football has some good stuff

Posted by: Pylon

Quote:

Originally Posted by Malley

Thanks for the link. It looks interesting. I'll dig into it more later...

Posted by: Pylon

Quote:

Originally Posted by Archangel

Excellent goals Pylon, Best Wishes!!! This week is bad for me, and your out of town next right? When you get back in, let me know!!! I work till 2;15, I work out at the St Peters Rec Plex, Gold's gym just started jackin the cost up, and the equipment started going downhill, plus ALL the darn "socializing" goin on!!!

Yeah, we'll push back to the week after next. Maybe I can slip out early one day.

I was at Club Fitness in St.C, but moved back to the Y off Dorset.

Posted by: Pylon

Quote:

Originally Posted by JerseyDevil

Well, I figured I'll do what I can on it from day to day. I like the way Brand X posts the WOD. They scale it for three or four levels. Depending on the work and how you feel, you might be a big dog or just a puppy that day. Scale as needed.

Posted by: Pylon

Today's WOD -
Wednesday 090812
“Linda”
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.

Scaled weights and reps for Linda, our first date.

Went with BW x .75 for DL, .5 for bench, .25 for cleans (they are new for me). In round 2, cut the DL weight back to .5 bw (back started to tighten).

So weights were:
Rnd 1 - 205/135/70 x 10
Rnd 2 - (205 x 3, 135 x 5)/135/70 x 8
Rnd 3 - 135/135/70 x 6
Rnd 4 - 135/135/70 x 4
Rnd 5 - 135/135/70 x 3
Rnd 6 - 135/135/70 x 2
Rnd 7 - 135/135/70 x 1

Total time: 16:40

Bench has always been a weak spot for me, and I really struggled with them. Feel like I should have left more on the bar for deads. Will know better next time.

Posted by: Pylon

I should also mention that my diet has been very clean this week. Made ratatouille Monday, black beans and rice last night. Working those leftovers for lunch. I think I might open up the grill tonight, throw down on some peppers, squash, tomatoes, veggie burger, and corn. Love summertime...

Posted by: sara

Quote:

Originally Posted by Pylon

I should also mention that my diet has been very clean this week. Made ratatouille Monday, black beans and rice last night. Working those leftovers for lunch. I think I might open up the grill tonight, throw down on some peppers, squash, tomatoes, veggie burger, and corn. Love summertime...

Sounds yummy! I love Rice and Beans and some grilled pulled chicken! Now I'm hungry.. thanks

Posted by: Archangel

Sweet workout Pylon, and that food, oh man you always have AWESOME stuff!!! Thats cool, we will have to plan somethin around that week!!!

Posted by: Pylon

Quote:

Originally Posted by sara

Sounds yummy! I love Rice and Beans and some grilled pulled chicken! Now I'm hungry.. thanks

Hey, at least I'm not bringing up M&Ms or anything....

Posted by: Pylon

Quote:

Originally Posted by Archangel

Sweet workout Pylon, and that food, oh man you always have AWESOME stuff!!! Thats cool, we will have to plan somethin around that week!!!

Sounds great!

Posted by: Burner02

Quote:

Originally Posted by Pylon

hmm...you DID leave out the grilled STEAK portion...tease....

Posted by: Pylon

Quote:

Originally Posted by Burner02

hmm...you DID leave out the grilled STEAK portion...tease....

Har har har...

Posted by: Pylon

Second workout today...

I had to do a 90 min conference call from home tonight, of which I was presenting for the middle 30. This is the 3rd one on this material, so I know it pretty well. After I was done, I fired up the Wii and did a little yoga while waiting for it to end. Good times.

Oh, and after I went ahead and did 45 min on the bike. Just for good measure.

Posted by: Burner02

way to go sir!
...but I was serious about the steak....hmm.....steak......

Posted by: Pylon

Quote:

Originally Posted by Burner02

way to go sir!
...but I was serious about the steak....hmm.....steak......

Well, for those of us that don't generally partake in dead, rotting flesh, it isn't a consideration. (Though I do throw on a couple of burgers to feed the family.)

Posted by: Burner02

Quote:

Originally Posted by Pylon

Well, for those of us that don't generally partake in dead, rotting flesh, it isn't a consideration. (Though I do throw on a couple of burgers to feed the family.)

TRAITOR! I recall hanging with ya at a STEAK house in DENVER...just saying....

Posted by: Pylon

Quote:

Originally Posted by Burner02

TRAITOR! I recall hanging with ya at a STEAK house in DENVER...just saying....

Dude...why you bringing up old stuff?

Posted by: Pylon

Today's WOD...

“Death By Pullup”
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.
Use as many sets each minute as needed.

Got 14 full rounds, plus 9 more, total of 114. My goal was to break 100, so there you go.

I suck at pullups, and was reading that assisted pullups may not be the right route to improve, so I did beginner pull ups, done on the smith machine bar. The bar is just high enough that you can grab it while sitting, which means your feet can be used for extra push if needed to get up to the bar. Easier, but still a load.

Posted by: Double D

Dude I love this one. I partically like this one the day after something like: Pushup-9, Ring Dip-6, OH Press (135)-3.....as many rounds in 15 mins that you can get.

I like it because it makes me feel like my shoulders are rolled back to good posture.

Posted by: Pylon

Quote:

Originally Posted by Malley

Dude I love this one. I partically like this one the day after something like: Pushup-9, Ring Dip-6, OH Press (135)-3.....as many rounds in 15 mins that you can get.

I like it because it makes me feel like my shoulders are rolled back to good posture.

After Linda yesterday (DLs, bench, clean), my upper body will be immobile tomorrow, I think. I'm guessing Friday's WOD will be legs...but who knows?

Already looking for the day off on Saturday....

Posted by: Double D

Crossfits are different. One day you do pullups then it seems like you do em again the next. Kinda wierd, but its only bodyweight.

Posted by: Pylon

"Only bodyweight" he says.

Posted by: sara

I bought some StrawberriesPeanutbutter M&Ms

Posted by: Pylon

Quote:

Originally Posted by sara

I bought some StrawberriesPeanutbutter M&Ms

Are they gone yet? 'Cause if not, you're doing it wrong.

Posted by: sara

Quote:

Originally Posted by Pylon

Are they gone yet? 'Cause if not, you're doing it wrong.

Not till Saturday

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Hey, I remember this place...

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