I want to be athletic.

**P-funk** · 08-15-2006, 08:13 PM

Quote:

Originally Posted by mike456

I was planning on doing workout B today, but the stability exercises (bird dogs/standing on one leg) are just too easy for me. For the bird dogs I did opposite arm and leg, is there an harder variation?

same arm and leg is the hardest and it is really friggin' hard!

lets see some videos of your bird dogs and planks etc.....I want to make sure the form is clean.

**P-funk** · 08-20-2006, 08:39 PM

what happened to you? are you still training and following your diet? heeeellllllloooo!!!

mike456 · 08-20-2006, 09:10 PM

Quote:

Originally Posted by P-funk

what happened to you? are you still training and following your diet? heeeellllllloooo!!!

lol, I been lazy, I been doing planks/birdogs/pushups/rows/glute ham raises, but on various days when I felt like doing it. I am sorry, and I swear I will start official tomorrow.

**P-funk** · 08-20-2006, 09:33 PM

Quote:

Originally Posted by mike456

lol, I been lazy, I been doing planks/birdogs/pushups/rows/glute ham raises, but on various days when I felt like doing it. I am sorry, and I swear I will start official tomorrow.

don't slack!

problems don't fix themselves.

how has your diet been?

mike456 · 08-20-2006, 09:38 PM

Quote:

Originally Posted by P-funk

don't slack!

problems don't fix themselves.

how has your diet been?

I have not had any sweets this whole time, absolutely no junk food, but I guess that is just because I don't have access to any

mike456 · 08-20-2006, 09:40 PM

Quote:

Originally Posted by P-funk

don't slack!

problems don't fix themselves.

how has your diet been?

I am very ashamed I was slacking, I will start tomorrow and this won't happen again.

Bakerboy · 08-20-2006, 09:45 PM

We all just want to see you succeed, Mike.

mike456 · 08-20-2006, 10:08 PM

This is the workout- Just have a couple of questions about it
Workout A:
Dynamic Flexibilty- 1x10
Walking High Knee
Butt Kickers
Walking Straight Leg Kick
Arm Swings, Forward and Back
Side Bend, Over and Back
Reverse Straight Leg March
Shoulder Circles
Reverse Shoulder Circles
Core Stability- 30sec RI
Feet Elevated Plank 3 sets
Glute Bridge- 5 sec Hold 3 sets
Bird Dog 3 sets 5sec Hold
Weight Training- 3/2/1 3x10@60sec RI
BB Sumo Deadlift
Push-up
DB Bent-over Row
Calf Raise
Bike-
30 Minutes

Workout B:
Dynamic Flexibilty- 1x10
Walking High Knee
Butt Kickers
Walking Straight Leg Kick
Arm Swings, Forward and Back
Side Bend, Over and Back
Reverse Straight Leg March
Shoulder Circles
Reverse Shoulder Circles
Core Stability-
Feet Elevated Plank 3 sets
Glute Bridge 5 sec Hold 3 sets
Bird Dog 3 sets 5sec Hold
Weight Training- 3/2/1 3x10@60sec RI
Machine Squat
Cable WG Pulldown
DB Incline Press
Reverse Calf Raise
Bike-
30 Minutes

Do you think it is a bad Idea to do sumo deads for me? I think it will be good for strengthening my core and glutes.
When I do the BW Squats while holding onto somethhing or the machine leg press my knees hurt during the exercise. I went to the doctor and got an x-ray but she says nothing is wrong with my knee, should I do the squats and take the pain or stop the exercise?
For the glute bridges, should I just do it as an isometric exercise and squeeze glutes/abs until I give out(kind of like a plank), or just do reps with a 3-5sec hold at the top?

mike456 · 08-20-2006, 10:09 PM

Quote:

Originally Posted by P-funk

same arm and leg is the hardest and it is really friggin' hard!

lets see some videos of your bird dogs and planks etc.....I want to make sure the form is clean.

yea same arm and leg is too hard for me, but opposite arm and leg is too easy.

Bakerboy · 08-20-2006, 10:15 PM

Do whatever deadlift that you can do with good form.
I would do step-ups instead of machine squats. Step-ups will hit your glutes and core.

**P-funk** · 08-21-2006, 08:00 AM

post a video of your sumo deadlift.

post a video of your squat holding onto the bar also please.

Bakerboy · 08-23-2006, 03:47 PM

Mike, why have you not updated your journal? Get you butt in gear.

mike456 · 08-23-2006, 05:23 PM

Hip Flexor Stretch 2x20sec
Lying Ab Stretch 2x20sec

Glute Bridge 20 sec RI
1x5 (6sec hold)
1x6 (3sec hold)
1x6 (3sec hold)

Standing on one leg (leg laterally raised, ankle dorsiflexed) 10sec RI
15sec
11sec
11sec

Bird Dog 20sec RI
Opposite Arm Leg 48sec
Opposite Arm Leg 47sec
Same side Arm Leg 14 sec (right side- bad form)
Same side Arm Leg 2sec (Left Side)

Push-ups 20sec RI
Hands on back of chair- 1x3
Knees elevated on chair seat- 1x3
Knees elevated on bench- 1x3

Yates Row
95x5
95x6
95x5

I did the workout on an empty stomach (when I woke up)
I did not do any squat because of my knee

mike456 · 08-23-2006, 05:23 PM

oh and then 2x20sec of hip flexor stretch after the workout

Bakerboy · 08-24-2006, 09:48 PM

Keep it up, Mike. Are you doing any cardio? You really need to get a bike. Sitting on a bike in a gym or at home is sooooo dull. Riding a bike is fun.

mike456 · 08-26-2006, 06:07 PM

2 sets hip flexor stretch
40 sec feet elevated on hands plank
knee elevated pushups- 5, 5, 4 rest 20sec
Yates Row 125lbs- 3
115lbs- 4.5,4
Practiced BW Squats 2 set
Bird Dogs- right side 5 mississipi 2 sets
left side got 2 missisipi 3 sets
2 sets hip flexor stretch

Bakerboy · 08-26-2006, 06:51 PM

How's it going Mike? How are you doing with the BW squats? Have you tried any step ups lately? Are you riding the indoor bike? Look'n good on the rows.

mike456 · 08-26-2006, 06:54 PM

Quote:

Originally Posted by Bakerboy

How's it going Mike? How are you doing with the BW squats? Have you tried any step ups lately? Are you riding the indoor bike? Look'n good on the rows.

I gotta admit the workouts are boring, since im used to only weight training, but I have to do it, the bodyweight squats still suck, just took a vid of myself to see, but they arent good yet, no I havent done step-ups, I havent even been doing cardio.

Thanks

**P-funk** · 08-26-2006, 07:42 PM

why are you not doing cardio?

how is your balance coming?

mike456 · 08-26-2006, 07:45 PM

Quote:

Originally Posted by P-funk

why are you not doing cardio?

how is your balance coming?

I have not left my house in like a month, i just dont feel like going to gym.

Well I think my form sucks on the stablility movements, because they feel so easy, im gonna get someone to tape it, so I can post it.

**P-funk** · 08-26-2006, 07:50 PM

Quote:

Originally Posted by mike456

I have not left my house in like a month, i just dont feel like going to gym.

Well I think my form sucks on the stablility movements, because they feel so easy, im gonna get someone to tape it, so I can post it.

you should probably just give up.

it seems like you have no heart or interest in improving your health.

if you did you wouldn't make lame excuses like "i just don't feel like going to the gym."

mike456 · 08-26-2006, 07:51 PM

Quote:

Originally Posted by P-funk

you should probably just give up.

it seems like you have no heart or interest in improving your health.

if you did you wouldn't make lame excuses like "i just don't feel like going to the gym."

Im working out at home, but not doing cardio

**P-funk** · 08-26-2006, 07:52 PM

that is a big part of it! You have a lot of weight to loose. How has your diet been?

You need to be consistent with EVERYTHING.

mike456 · 08-26-2006, 07:53 PM

When I said I dont feel like going to the gym, I was answering to why I dont do cardio, but I workout at home, Ill do cardio at home then maybe light weights, high reps

mike456 · 08-26-2006, 07:54 PM

My diet has been good, I am not eating 6 meals and counting calories, but I just stay away from empty calories (bad fat, and sugar)

mike456 · 08-26-2006, 07:54 PM

But I dont have a scale/tape to measure progress

**P-funk** · 08-26-2006, 07:59 PM

1. gettins something to measure (a tape measure) your body parts.

2. count your calories.

People can't help you if you don't help yourself. Why waist time with your health? You only have one body.

08-20-2006, 08:39 PM	#32
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,280	what happened to you? are you still training and following your diet? heeeellllllloooo!!!
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

08-20-2006, 10:08 PM	#38
mike456 Registered User Join Date: Feb 2006 Posts: 3,282	This is the workout- Just have a couple of questions about it Workout A: Dynamic Flexibilty- 1x10 Walking High Knee Butt Kickers Walking Straight Leg Kick Arm Swings, Forward and Back Side Bend, Over and Back Reverse Straight Leg March Shoulder Circles Reverse Shoulder Circles Core Stability- 30sec RI Feet Elevated Plank 3 sets Glute Bridge- 5 sec Hold 3 sets Bird Dog 3 sets 5sec Hold Weight Training- 3/2/1 3x10@60sec RI BB Sumo Deadlift Push-up DB Bent-over Row Calf Raise Bike- 30 Minutes Workout B: Dynamic Flexibilty- 1x10 Walking High Knee Butt Kickers Walking Straight Leg Kick Arm Swings, Forward and Back Side Bend, Over and Back Reverse Straight Leg March Shoulder Circles Reverse Shoulder Circles Core Stability- Feet Elevated Plank 3 sets Glute Bridge 5 sec Hold 3 sets Bird Dog 3 sets 5sec Hold Weight Training- 3/2/1 3x10@60sec RI Machine Squat Cable WG Pulldown DB Incline Press Reverse Calf Raise Bike- 30 Minutes Do you think it is a bad Idea to do sumo deads for me? I think it will be good for strengthening my core and glutes. When I do the BW Squats while holding onto somethhing or the machine leg press my knees hurt during the exercise. I went to the doctor and got an x-ray but she says nothing is wrong with my knee, should I do the squats and take the pain or stop the exercise? For the glute bridges, should I just do it as an isometric exercise and squeeze glutes/abs until I give out(kind of like a plank), or just do reps with a 3-5sec hold at the top?
mike456 Registered User Join Date: Feb 2006 Posts: 3,282	Journal

08-21-2006, 08:00 AM	#41
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,280	post a video of your sumo deadlift. post a video of your squat holding onto the bar also please.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

08-23-2006, 05:23 PM	#43
mike456 Registered User Join Date: Feb 2006 Posts: 3,282	Hip Flexor Stretch 2x20sec Lying Ab Stretch 2x20sec Glute Bridge 20 sec RI 1x5 (6sec hold) 1x6 (3sec hold) 1x6 (3sec hold) Standing on one leg (leg laterally raised, ankle dorsiflexed) 10sec RI 15sec 11sec 11sec Bird Dog 20sec RI Opposite Arm Leg 48sec Opposite Arm Leg 47sec Same side Arm Leg 14 sec (right side- bad form) Same side Arm Leg 2sec (Left Side) Push-ups 20sec RI Hands on back of chair- 1x3 Knees elevated on chair seat- 1x3 Knees elevated on bench- 1x3 Yates Row 95x5 95x6 95x5 I did the workout on an empty stomach (when I woke up) I did not do any squat because of my knee
mike456 Registered User Join Date: Feb 2006 Posts: 3,282	Journal

08-23-2006, 05:23 PM	#44
mike456 Registered User Join Date: Feb 2006 Posts: 3,282	oh and then 2x20sec of hip flexor stretch after the workout
mike456 Registered User Join Date: Feb 2006 Posts: 3,282	Journal

08-20-2006, 09:45 PM	#37
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	We all just want to see you succeed, Mike.

08-20-2006, 10:15 PM	#40
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	Do whatever deadlift that you can do with good form. I would do step-ups instead of machine squats. Step-ups will hit your glutes and core.

08-23-2006, 03:47 PM	#42
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	Mike, why have you not updated your journal? Get you butt in gear.

08-24-2006, 09:48 PM	#45
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	Keep it up, Mike. Are you doing any cardio? You really need to get a bike. Sitting on a bike in a gym or at home is sooooo dull. Riding a bike is fun.

08-26-2006, 06:07 PM	#46
mike456 Registered User Join Date: Feb 2006 Posts: 3,282	2 sets hip flexor stretch 40 sec feet elevated on hands plank knee elevated pushups- 5, 5, 4 rest 20sec Yates Row 125lbs- 3 115lbs- 4.5,4 Practiced BW Squats 2 set Bird Dogs- right side 5 mississipi 2 sets left side got 2 missisipi 3 sets 2 sets hip flexor stretch
mike456 Registered User Join Date: Feb 2006 Posts: 3,282	Journal

08-26-2006, 06:51 PM	#47
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	How's it going Mike? How are you doing with the BW squats? Have you tried any step ups lately? Are you riding the indoor bike? Look'n good on the rows.

08-26-2006, 07:42 PM	#49
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,280	why are you not doing cardio? how is your balance coming?
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

08-26-2006, 07:52 PM	#53
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,280	that is a big part of it! You have a lot of weight to loose. How has your diet been? You need to be consistent with EVERYTHING.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

08-26-2006, 07:53 PM	#54
mike456 Registered User Join Date: Feb 2006 Posts: 3,282	When I said I dont feel like going to the gym, I was answering to why I dont do cardio, but I workout at home, Ill do cardio at home then maybe light weights, high reps
mike456 Registered User Join Date: Feb 2006 Posts: 3,282	Journal

08-26-2006, 07:54 PM	#55
mike456 Registered User Join Date: Feb 2006 Posts: 3,282	My diet has been good, I am not eating 6 meals and counting calories, but I just stay away from empty calories (bad fat, and sugar)
mike456 Registered User Join Date: Feb 2006 Posts: 3,282	Journal

08-26-2006, 07:59 PM	#57
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,280	1. gettins something to measure (a tape measure) your body parts. 2. count your calories. People can't help you if you don't help yourself. Why waist time with your health? You only have one body.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book