Rob, no joke. We Smiths are EVERYwhere *evil laugh* As for the HSPUs, I think I posted a link to a video clip that demonstrated them, but here ya go again: http://www.crossfit.com/cf-video/sel...-handstand.wmv . In the video, they use parallel bars. I use the (usually vacant) Smith machine--coincidence? --and I've added some difficulty by stacking (also usually vacant) aerobics steps on each side of me for a greater range-of-motion. So, bottom line, I don't do true handstand push-ups in that my feet are on top of the bar, but I do ALL the work involved in completing the movements. It's also safer to have that support bar since I train alone, yet it still allows me to COMPLETE reps rather than get upside down against a wall and realize I can't do one damned rep...
120RI = 120 seconds between sets. I don't know if any of the above made sense. Holler back at me if I can explain it better.
Rob and TG, thanks for the props. I wasn't really aiming for weight loss--it just sort of happened (kind of like some past, regrettable relationships) My primary goals were first increased overall endurance, then (still working on) increased strength endurance, though today was a bit of a digression from both. As I mentioned before, it just sucks that there's no visible change in body composition other than a smaller waist, which I couldn't care less about--just get rid of my chest and side handles...
Day 66
I took the Crossfit routine from Friday, May 27, and added a little to it. Commentary in a moment:
Specific warm-up - bodyweight and empty barbell squats
(Squat RI = 120)
Overhead squats: 1 rep @ 75, 85, 95, 105, 115 (pitiful from prior rotator cuff issues, but a PR nonetheless)
Front squats: 1 rep @ 125, 135, 145, 155, 165
Back squats: 1 rep @ 175, 185, 195, 205, 215 (good eccentric, failed at bottom; if ONLY I had a spotter for once)
This was my first time at my gym's downtown branch. I now hate that I bitched about all the posers at my other gyms. Every single stereotype we complain on this forum was there, plus the lack of meaningful equipment was staggering. Needless to say, I was disappointed. I'll surely use it to break up my runs since it's only 1.5 miles away (maybe run there as a warm-up, go in and bang out some cleans and/or pull-ups and/or something else ballistic, then head out and do intervals). Otherwise, I'll continue using the slightly less hoity-toity place near where I used to live (only about four miles away) for serious gym time.
__________________ No Magic Pill (the log)
My Movember page (yes, I'm slacking on pictures)
OK Ben, I did see that vid in your earlier post. I just wasn't clear what you meant by "assisted". I see now that you mean "resting the tops of your feet on the Smith Machine bar". And I get the RI now - rest interval - d'oh! *slaps forehead recognizing once again his mental limitations ...* It's interesting that you mention you had a previous rotator cuff problem but can still do those HSPUs. Do you have any pain associated with doing them? (They look kind of fun in a sadistic 400m lunging sort of way ... )
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
Yes, assisted as in I'm cheating but in a good, constructive way [img]smile.gif[/img] Yeah, I've had sprained, slightly torn, and subsequently scarred rotator cuffs from a combination of zero physical training, being overweight, and oddly being athletically inclined (lots of baseball, basketball, tennis, golf, and later wrestling). Never had anything serious enough to need surgery, and (HEY CAPPY!) my ART doc cleared up the scar tissue, so all is well except for an improving internal rotation imbalance.
Overhead squats are an interesting movement in that they hammer your upper back and shoulder stabilizers but hardly hit your legs due to the relatively lighter weight. I don't have any pain or limited ROM with them, just a little wobbliness from time to time. They're MUCH MUCH MUCH saner than 400m lunges, though I can't say I've held an overhead squat in the bottom position for an hour, and I don't think I'm going to try that... ever...
__________________ No Magic Pill (the log)
My Movember page (yes, I'm slacking on pictures)
I wouldn't call it cheating, Ben, just "stabilizing" ... remember, safety first. It's interesting that with that sort of shoulder issue you don't have a problem doing those.
As for the 400m lunges, it's definitely in my future. Back is improving, rest week coming up - perhaps it'll be a good way to get things started again next weekend. Gotta keep that Smith name respectable ... well, sort of ...
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
Yeah, that's right, stabilizing... My shoulder took several months of ART and rehab exercises to heal, but then, by the time I had it looked at, I hadn't put a whole lot of awkward strain on it in nearly six years, so any tears had healed, and all that was left was scar tissue. Once that all was broken up, my strength shot up and allowed me to do the things I do.
Good to hear about the back, though that'll seem mild compared to MSWE [img]smile.gif[/img] Respectable? Smiths? I'm sorry, you must have me confused with someone else
__________________ No Magic Pill (the log)
My Movember page (yes, I'm slacking on pictures)
Man, I miss training in the morning, mainly for diet reasons. I get up, eat a turkey bagel or something, take a multi, get some water in me, digest, and go. That way, when I get back, all I can handle ingesting is an MRP. Plus the view is usually nicer [img]smile.gif[/img]
5min walking warm-up
Total time: 45:52 (incl. 5min walking recovery at 28:30)
Time in zone (192/156): 38:13 (incl. a few seconds above)
Avg. HR: 179
kcal/fat: 985, 25%
Originally posted by Phaedrus49er: I'm not going to know what to do with myself.
Well, there are these interesting creatures called females .... let me tell you all about them, son ....
(... though you might at least for a short period of time try to pretend to be respectable ... )
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
Day 69 - Unplanned day off, but then, I hadn't been out that late drinking in awhile, so I think the mental and emotional release was better than any workout I could've done yesterday, not to mention my first Sunday in months of lying around reading, eating, watching TV, playing on the computer... man I miss college
Day 70 - I had planned to make up for yesterday by going to the gym for a full-body gig, but instead, I was reminded that I'm helping my boss move furniture today through Thursday, so no telling how much, if any, training time will be logged during that stretch. I also decided to clean out the gutters today on a whim. Of COURSE, after meteorological perfection the past week (cool, almost cold, rain off and on), it turns into the typical Southern summer day today (90F, 95% humidity), so needless to say, I'm whooped, and it ain't even 2pm yet. I'll probably bang out some pull-ups and push-ups today as I get bored (and wait for water to come back on--oh yeah, construction up the street has the hydrant two houses down pouring water while they work on new drainage and sewer systems, so when I want water, I have to take my big-ass sport jug down to the sidewalk and fill up; I feel like I should be singing spirituals along the way)
__________________ No Magic Pill (the log)
My Movember page (yes, I'm slacking on pictures)
*bows* Thank you, thank you, I've been here all week...
5min walking warm-up
Total time: 48:14
Time in zone (192/156): 43:48
Avg HR: 172
kcal/fat: 978, 30% (lower than actual)
?min walking cool down
So, I started today moving the REALLY heavy furniture out of my boss' house two doors down to store in the unit beside me until he gets his other place built (looking at mid-January). Two hours felt like ten just because of the weight of this old, antique, mostly oak furniture. Okay, fine whatever. I know I won't have much of a chance to train tomorrow since I'll be moving all smaller, unpackable crap over a million trips, so I had to get something in today.
I HAD planned on a shorter (~30min) run, then several reps of block sprints, but I was curious to see if a certain tea shop was nearby, so I ran a rather circuitous route that put the shop at the end of my run, taking a cut-through street I knew connected to where I wanted to go, but I had no clue it put me so far away from my place. Needless to say, it turned into a nearly regular run.
I say nearly because I've noticed that I'm having a tougher time running since I moved, and I only took a week off. I've concluded that a combination of unfamiliar routes and times, uneven surfaces (old neighborhood), and various debris (plants, construction materials, kids' bicycles, etc) force me to break up my stride fairly often, so I never quite get into a groove, which I suppose might actually be a good thing.
In having no choice but to complete the roundabout run, I maintained a semi-normal gait to the 23:00 mark, took a walking five-minute recovery, then alternated between running until I hit my HR zone ceiling, then walking until I hit my HR zone floor until I got back home. In essence, some LIIT, though I swear the kcal/fat numbers are way off. Too damned hot not to be--88F, 93F heat index, no wind.
And I forgot to look for that $#!#%^ tea shop... At least I have water in the house today. Otherwise, I'd be a little pissed off...
__________________ No Magic Pill (the log)
My Movember page (yes, I'm slacking on pictures)
A passing reference to Wizard of Oz and a search for a tea shop all in one post. At least we know you're secure in your masculinity, dude. [img]tongue.gif[/img]
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
Yes, then I would have had to invite you to a T party!!
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
Days 72-74 - moving furniture et al (at least the water stayed on)
Day 75
15min walking warm-up (details coming)
Total time: 58:29 (incl. 5min walking recovery at 28:30 mark and a couple seconds waiting for traffic)
Time in zone (192/156): 49:48
Avg HR: 171
kcal/fat: 1172/30% (!)
15min walking cool-down (as I said...)
I'm not sure how comfortable I am with this, but I found a running partner today. A college friend's roommate has run off and on over the past year or so but needed an excuse to get out and push herself. We'd randomly got to talking about working out, and the rest is history. Of course, I ditched my mp3 player today, which I missed just from a comfort standpoint, and DAMN it's tough keeping up a conversation while running. Hell, I don't talk much on a regular basis, let alone while working out. At least it forced me to maintain form and speed throughout the session. As for the long pre- and post-run walks, she lives a 15-minute walk from my place, so it served as a good warm-up and cool-down, not to mention I think I was able to go longer today because of the extra prep time instead of the usual 5 minutes {insert snide remark here} [img]tongue.gif[/img]
Note to self: start putting Vaseline on chest before long runs. The nips are getting raw...
__________________ No Magic Pill (the log)
My Movember page (yes, I'm slacking on pictures)
Guess what I did today? Yes, it's true - your damned lunge workout. All fucking 400 metres of it!! I followed your protocol from Day 48 pretty much exactly, though I did longer sets - in the 25 to 30 range, I think.
The first 200 metres went fairly well, though by 100 I was wondering why I'd decided to do this?! The midpoint walk was a life-saver. It's amazing how weak I felt at that point; the walk really restored my energy for part 2. The last 25 metres or so was a battle of will. However, after the final 400 metre walk, I think I could have done another 200 of lunges. Not sure. I was tempted but then I figured I wouldn't be able to walk for the next week!
Also one critical thing I forgot when deciding to do this. I live in a three-storey house!! Already, going up and down the flights of stairs is a bit of a challenge. I hate to think what tomrrow will bring.
Anyway, I've joined the club, man. I did it!
As for your running "partner", your college friend's "roommate", come over here dude .... *high five*!!! (Hope it works out.)
As for the vaseline ... WAY too much info.
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
DUDE! THAT'S AWESOME! CONGRATS! You'll thank and curse me over the next couple days. Keep me up-to-date on your recovery. You actually felt like doing more lunges??? You fucking psycho [img]smile.gif[/img] Sure hope you stretched. I didn't and paid dearly for it
As for the running partner, she's cool to hang out with but not all that to look at. Plus, she's from my hometown, so that's an automatic no-fly zone. However, her roomie (my college friend) is a nurse and so hangs out with a harem of medical people
__________________ No Magic Pill (the log)
My Movember page (yes, I'm slacking on pictures)
Thanks, man. It was indeed a feeling of accomplishment. About midnight now - 9 hours after the event - and indeed my quads are stiffening up. It will be an interesting day tomorrow 4 sure - might have to drive the automatic rather than the stick shift. I did stretch afterwards and then did a bunch of ab work on the artificial turf field beside the track. My back seems to have survived although I was feeling it a bit during the workout. Damned sciatica. Oh well, my Dad always says the key to growing old is recognizing that it's gonna involve some pain and not complaining about it!
Sorry the running partner is a no-go. But it sounds like hanging with her (and the old roomie) may result in some medical attention ... (And, whenever the word "harem" is used, it's all gotta be good ... )
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
So, how's this for some shit? A couple months ago, I couldn't fathom the idea of wanting to run. I wanted to lift. Today, I'm debating blowing off a lifting session to go running because, well, I feel more like running instead of lifting. In fact, I really DON'T WANT to lift today. However, I should wait until tomorrow or Wednesday to run since I have another partner run on Saturday or Sunday. Ugh. I'm gonna go work on making a casserole and try to figure this out...
__________________ No Magic Pill (the log)
My Movember page (yes, I'm slacking on pictures)
You do realize you're officially off my Christmas card list, don't you. Smith or no Smith!
I seriously ... and I mean seriously ... considered taking the elevator down one floor today .... definitely no Christmas card ...
(PS Go for the friggin' run. It's not like you're thinking of eating a Big Mac or anything.)
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
I guess it's a good thing I don't celebrate Christmas So, are your legs burning, aching, or just inoperable? *duck*
As for the run, it's kinda late now. I ended up spending the afternoon building a website for work (hey, it's paid time) and trying find a place around my house where I can do HSPUs, but there's just nothing handy that'll work. I'll have to build something in order to do them here, and I'm not in a position to do that right now (too much junk lying around, too much time devoted to work right now). I also ate a HYOOGE eggplant (now that I think about it, it kinda looked like Grimace), so I'm kinda blah right now, but tomorrow, tomorrow, I love ya, tomorrow, you're only a day away.
Okay, NOW I'm worried........
__________________ No Magic Pill (the log)
My Movember page (yes, I'm slacking on pictures)
Oh my, I should have said you're officially off my festive season card list ...
As for your question, all of the above - though each muscle has a special and unique pain attached to it ... as has getting up from a chair, sitting down on a chair, going up stairs and the absolute worst ... going down stairs. Why did I not think about the fact I live in a 3-storey house before doing this ... d'oh!
You ate an entire eggplant? That is extremely unusual (or is it an NC sort of thing ...?) Good job on working in the McD's theme though.
Annie? You should be worried. Very. I will work on the T party plans ...
Oh, did you feel that? That was a cuff on the ear, just because. [img]redface.gif[/img]
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
See? Look how much you're learning about your body [img]smile.gif[/img] I agree that any kind of lowering movement was the most painful. Two-story house and third-story office when I did the workout *ugh*
The eggplant is a "me" thing more than a North Carolina thing. I had a bunch of veggies from the farmer's market, and I am incapable of cooking just a little bit of food.
So, what all is involved in this T party? You never answered
My current project is to figure out what to build in order to do those assisted HSPUs at home now that I have room to do so. My Door Gym is too high for me to do these from the floor, so I'm thinking a couple cinder blocks for my hands and a single clothesline post of some sort for my feet, though I'd much prefer something collapsible and portable. I'll have some time at work today to play around with some designs.
__________________ No Magic Pill (the log)
My Movember page (yes, I'm slacking on pictures)
Days 76-77 - Unmotivated, slovenly, lazy ass... Seems to be happening a lot lately, and I'm 99.9% sure it's directly related to the lack of sleep I've gotten over the past couple weeks.
Day 78
5min walk
5min run
5 block sprint intervals with ascending RIs (120, 180, 240, 300) on a medium-rare incline
5min walk
Let's take a look at factors against me today:
--several months since last concentrated sprint training
--distance = ~2x what I used to sprint for intervals
--87F, 93HI, calm air, though I was in the shade
--incline - level enough to keep from significantly shortening stride, steep enough to notice a shortened stride
--aforementioned lack of sleep, plus very mild dehydration (getting slack on water intake as well)
--my trademark blood pressure nosedive- 180ish at end of sprint to 130ish within two minutes easily
As I staggered home, a hypothesis formed somewhere in the fog of my brain. In recounting previous running experience, I noticed that after sprinting, I generally want to go to sleep very soon and sleep very deeply. After distance running, I'm wide awake and remain so for awhile even if I'm physically lethargic for awhile. Might this have anything to do with metabolism and the different energy systems used for each type of running? In other words, distance running increases energy consumption primarily for the duration of the run and perhaps a little after. Sprinting increases energy consumption long after the training session has ended, much like strength training with weights. Therefore, in order for the body to fully recover, sleeping is the best way to do so following massive tissue breakdown, which also explains why I've been such a blob on the couch lately--minimal tissue breakdown and subsequent need for recovery, meaning less restful sleep.
Huh. My head hurts now... By the way, if anyone who has completed or is doing Turbulence Training happens by this post/thread, drop me a PM or e-mail please. I have a feeling I'm going to join the ranks soon (if I can get my sleep situation under control), and I want to get an idea of what's in store there. Danke.
__________________ No Magic Pill (the log)
My Movember page (yes, I'm slacking on pictures)
I'm not so sure as if it's tissue breakdown as much as depleting yourself from the glycogen stores. In distance running you're typically keeping enough in reserve and taking it easy enough to where your muscles shouldn't really ever run out of fuel, with the sprinting you're forcing them to use only what they have in them for that exact moment in time...the longer you do it...the more likely you're going to run out. Then your body has to fill them back up from relatively empty.
Try a gatoraid and a cold shower (to quickly cool off and fill back up on quick sugars)...that ought to perk you back up.
--and I've added some difficulty by stacking (also usually vacant) aerobics steps on each side of me for a greater range-of-motion. So, bottom line, I don't do true handstand push-ups in that my feet are on top of the bar, but I do ALL the work involved in completing the movements. It's also safer to have that support bar since I train alone, yet it still allows me to COMPLETE reps rather than get upside down against a wall and realize I can't do one damned rep...
Gotta keep that Smith name respectable ... well, sort of ...
But it sounds like hanging with her (and the old roomie) may result in some medical attention ... 
Linear Mode
