Strength Dedication Ambition

[Scarface30]

Cool, are you building the computer yourself or is it an off-the-shelf job?

And yeah, take it easy dude - rest is good. When lifting is less a challenge and more a struggle injuries are certain to follow.

Write that down .

Things are pretty good, thanks. Cant really complain to be honest! Recording a cover of Jungle Love by Morris Day and The Time, playing Oblivion on the 360, and generally chilling out!

no, I'm buying it from Futureshop. its a decent computer, dual core 2.6GHz, 400GB, 3GB Ram, DVD/CD burner, 20inch flat panel screen so I was pleased with it.

thats aweome man that you're doing a cover!

should I write that down as the wise advice from ye Gaz? lol

 

[vortrit]

It felt really good, i have to say. Really low impact on the back which is perfect with my issue atm.

I love swimming, i think its a great combination of muscular and cardiovascular work than nothing else can quite acheive.

In my prime i could do 60 lengths in an hour without taking one break. Granted i was a lot lighter, but still!

How is the foot anyways?

Yeah, I know what you mean. Swimming really wipes me out. I did some last week.

The foot seems to be coming along. The doc says I have planter fascites (or something like that) and it should get better in a month. If it don't I'll have to get cortizone shots into my feet (yay!).

Still he said weight training is okay (legs, etc). I'm still not going to take my chances and stay away from deads and squats for awhile longer or at least do them with light weight for now.

 

[katt]

My husband got a shot in his shoulder - it was amazing what results are still there... and it's been 2 months

 

[vortrit]

My husband got a shot in his shoulder - it was amazing what results are still there... and it's been 2 months

cortisone?

 

[Gazhole]

Warmup - Activation

Glute Bridges - 2x12
Wall Retractions - 2x12
Kneeling Squats - 2x12
Shoulder Dislocations - 1x12

Warmup - Dynamic Flexibility

Standing Knee Raise - 1x12 Per Leg
Inch Worms - 1x5
Standing Side Bends - 1x12 Per Side
Butt Kickers - 1x12 Per Leg
Sitting Front Bends - 1x12
Shoulder Circles - 1x12 Per Arm Per Direction

Core Work

Cross Crunches - 2x15 (Per Side) @ 20sec rest

30sec Rest

Clark Kents - 2x30sec holds @ 20sec rest

Rehab Program - Week 2 : Day 2 (Resistance = Total Pull)

1) Turkish Getups - 12, 12 (6 Per Side) @ x1 10KG / 22lbs DB (1:30 RI)

2) Pullups - 12, 8+4 @ BW (1:30 RI)

3) Romanian Deadlifts - 20, 20 @ x2 22KG / 48.4lbs DBs (1:30 RI)

4) Supine Rows - 20, 17+3 @ BW (1:30 RI)

5) Saiza (Kneeling) Squats - 20, 13+7 @ x2 26KG / 57.2lbs DBs (1:30 RI)

6) Barbell Curls - 20, 20 @ 10KG / 22lbs BB (1:30 RI)

Warmdown - Mobility

Ys - 2x12 (10sec RI)
Hip Circles - 2x30 (10sec RI)
Ankle Mobility - 2x12 per leg (10sec RI)
Side Lunge Stretches - 2x12 per side (10sec RI)

Warmdown - Static Stretching

Neck
Traps
Back
Tris
Shoulders
Chest
Biceps
Forearms
Hams x 3
Quads
Calves

TOTAL TIME IN GYM = 90mins

***

Ouch. Lol, that was a toughie.

Back held out well and thats the main thing. I was worried about the RDLs but thankfully im alright. Made a point of extra tight form!

Everything else was tough as hell. Pullup numbers are down, pretty much everything is sub-par at the moment. Size, strength (i assume), and conditioning.

Need to get back where i was!!!

Still. Baby steps .

 

[SamEaston]

You're doing great pal! And you're still doing BW pullups! I've seen so many guys who still do assisted pullups so you've nothing to be worried about!

Just think how much your pullups will increase when you lose the belly too!!



Sorry to be mean, but i couldn't resist!

 

[katt]

cortisone?

Yep

 

[katt]

Wow - that was a long one - I'd be tired also after that!

 

[Gazhole]

You're doing great pal! And you're still doing BW pullups! I've seen so many guys who still do assisted pullups so you've nothing to be worried about!

Just think how much your pullups will increase when you lose the belly too!!



Sorry to be mean, but i couldn't resist!

Lol, thats hardly mean at all! I know im a pudgy bastard right now, haha

Pullups are such a tough movement...even at 12. By the same token though, some guys are heavier than me and can do more reps, so i still have room for improvement! Thanks for the comments though

 

[Gazhole]

Wow - that was a long one - I'd be tired also after that!

I dont know quite how it took that long actually. I think i was talking for too long in the middle there...

A pal of mine came in and we were bitching about how annoying getting fatter is, and how annoying having to skip meals on weekends since your girlfriend is a poor student is, lol.

One meal a day does not constitute food! I burn that off putting my damned clothes on in the morning!

 

[Gazhole]

1000th post in my journal!

Hoo-Yah!

 

[katt]

One meal a day does not constitute food! I burn that off putting my damned clothes on in the morning!

Yeah,,, I've been trying to get this into the head of my 15 yr old stepdaughter.... but, her mom thinks that same way... "oh, go on the yogurt diet" or "only eat dinner".... freak.. I think I'm on the loosing end of this battle..

and as she watches me scarf down tons of food each day ...

 

[Scarface30]

great workout Gaz!

I was wondering where they were at!

 

[Gazhole]

great workout Gaz!

I was wondering where they were at!

Thanks dude

How goes?

 

[Gazhole]

Yeah,,, I've been trying to get this into the head of my 15 yr old stepdaughter.... but, her mom thinks that same way... "oh, go on the yogurt diet" or "only eat dinner".... freak.. I think I'm on the loosing end of this battle..

and as she watches me scarf down tons of food each day ...

When she's unhealthy as hell, and probably has a load of bodyfat hanging around, she'll soon realise her mum doesnt know shit and come to you!

Just bide your time!

 

[Scarface30]

Thanks dude

How goes?

oh its going! haha

working a labour job + going to the gym = me being more tired then normal.
although today was decent for going to the gym yesterday and killing the squats! haha (with my new found form)

I got my new computer too, so thats pretty sweet.

hows it going over there?

 

[katt]

When she's unhealthy as hell, and probably has a load of bodyfat hanging around, she'll soon realise her mum doesnt know shit and come to you!

Just bide your time!

yeah,,, I'm biding my time...

But as everyone that knows me.... I'm such an anal fuck....

oh god,,, don't run with that comment... it sounds really bad.. kinda

 

[Gazhole]

yeah,,, I'm biding my time...

But as everyone that knows me.... I'm such an anal fuck....

oh god,,, don't run with that comment... it sounds really bad.. kinda

I dunno, it sounds pretty good to me

 

[Gazhole]

oh its going! haha

working a labour job + going to the gym = me being more tired then normal.
although today was decent for going to the gym yesterday and killing the squats! haha (with my new found form)

I got my new computer too, so thats pretty sweet.

hows it going over there?

Lol, awesome stuff! Thankfully i have a sit-down-all-fookin-day job. I say thankfully, its boring as piss.

And cool, the computer running good?

Things arent too bad over here. Though i think im coming down with tonsilitis

 

[SamEaston]

Things arent too bad over here. Though i think im coming down with tonsilitis

Thats bad news Gaz. Hope it doesn't develop into full-blown tonsilitis - that's just nasty

 

[Gazhole]

Thats bad news Gaz. Hope it doesn't develop into full-blown tonsilitis - that's just nasty

Me too.

Why do things happen all at once? Lol!

 

[MCx2]

Lol, awesome stuff! Thankfully i have a sit-down-all-fookin-day job. I say thankfully, its boring as piss.

And cool, the computer running good?

Things arent too bad over here. Though i think im coming down with tonsilitis

Noooo! I hope it's not tonsilitis, I just got over a bout a while back myself. Best of luck to ya!

 

[Gazhole]

Noooo! I hope it's not tonsilitis, I just got over a bout a while back myself. Best of luck to ya!

Haha, cheers dude!

Is tonsilitis contagious through the interweb?

 

[MCx2]

Haha, cheers dude!

Is tonsilitis contagious through the interweb?

Thank God it's not!

 

[Witchblade]

How do you do kneeling squats with dumbells?

I wouldn't worry about your pullup numbers. 12 is still damn good. Ditto for the supine rows.

 

[Burner02]

yeah,,, I'm biding my time...

But as everyone that knows me.... I'm such an anal fuck....

oh god,,, don't run with that comment... it sounds really bad.. kinda

too late....too late....muhahahaha......

 

[Burner02]

When she's unhealthy as hell, and probably has a load of bodyfat hanging around, she'll soon realise her mum doesnt know shit and come to you!

Just bide your time!

she probably also believes that she only wants to do cardio...to 'tone up'...not lift weights...'cause she doen'st want to 'get big' and 'muscley'

 

[SamEaston]

It's interesting you should say that though. I went through a phase about 2 years ago of lifting weights pretty regularly, without having the benefit of any of this knowledge that i have now. And i had to stop because i was getting very bulky up top, around my shoulders and that.

Now when i say bulky, i don't mean muscular - i could've handled that. What happened was that the muscle i was building was pushing my fat out so i didn't look muscular at all, i just looked big and fat (i was quite fat though!). So for that reason i stopped with the weights, i thought i was getting 'too big'.

If i'd known what i do now, i wouldn't have stopped lifting and just lost some of the fat, to reveal what was probably a reasonable amount of muscle.

So i can identify with some of the 'too big' theory, but it can be solved with a little knowledge! Ahhh, the benefit of hindsight!

 

[Gazhole]

How do you do kneeling squats with dumbells?

I wouldn't worry about your pullup numbers. 12 is still damn good. Ditto for the supine rows.

I have the dumbells either side of me on the floor, grab them, and start the positive portion of the lift. There is a slight risk of bending the lumbar if you dont have them positioned right when you pick them up, but as long as your back is straight its not really an issue.

And thanks . I just wish i could do 18 again, lol. Though i WAS 160lbs then...eh. Supines are great though, i was shocked i could manage so many. By all my calculations that was about 4 reps above what my bodyweight max should be

 

[Gazhole]

she probably also believes that she only wants to do cardio...to 'tone up'...not lift weights...'cause she doen'st want to 'get big' and 'muscley'

I think ive started to push that idea out of my girlfriend's head now. Shes started to do light weights a few times a week as well as her cardio, lol.