S2B - Jimbo - JP Fitness Forums

Jimbo · 07-06-2005, 08:24 AM

Okay - New workout - New log

I figured out my corrective Phase workout based on my weaknesses and it wasn't easy. Seems there should have been some kind of system developed in the book to more easily do this...anyway..enough whining.

Phase I is 3 times a week for 4 weeks. 2 workouts. (A and B)

Alternate the workouts ABA BAB

Workout A
Swiss Ball Leg Curl 2x10 each leg
Plate Drags (ADD) 2x10 each leg
Split Squats 2x10 each leg
Cuban Presses 2x12
Planks 3x30 min.
Russian Twists 2x6
Dips 2x10

Workout B
Unilateral Deadlift 3x8
Low Cable(ADD) 2x10 each leg
Unilateral Squat 2x8 each leg
Side Lying
External Rotation 2x12
Unanchored Situps 2x10 would be nice
Lateral Bridges 3x30 min.
Airplanes 2x12

[ August 04, 2005, 04:46 PM: Message edited by: Jean-Paul ]

Jimbo · 07-06-2005, 08:37 AM

I performed workout A this morning...I was already sore from yesterday's squats. I've been off a week and my quads forgot everything they ever knew about lifting in that short time.

I was a bit awkward on the swiss ball leg curls but got through it. The plate drags were also a drag

JP has this foam rubber stuff on the floor making it even harder to slide a plate..I'm thinking of moving this particular exercise to the lenoluim floor in the bathroom. [img]smile.gif[/img]

The cuban presses made my shoulder feel like they were gonna seperate..hurt so good. And I only used 20# bumbells.

PS - The dips I'm doing on Workout A...I just threw those in. Not really addressing any weakness with those. I just love dips and there weren't any specific moves in the book except those in Workout B that addressed my weaknesses. So shoot me.

Jimbo · 07-07-2005, 12:49 PM

Off day today. Had to move a bunch of computer equipment though. Dang my legs are sore!

Jimbo · 07-08-2005, 11:09 AM

Did workout B this morning. Dang those unilateral deads and unilateral squats are tough.

I guess it will get easier as I go...

Jimbo · 07-11-2005, 11:33 AM

Did workout B this morning. I think I'm getting better at the one legged deads and squats.

Deserve · 07-11-2005, 12:20 PM

The unilaterals are humbling for me as well. I do ok on the right leg but in my left I can tell where I need the work. It has really brough home my need for increased flexibility.

Jimbo · 07-11-2005, 01:08 PM

Same here on the left leg. They hurt...they MUST be good for me.

Jimbo · 07-12-2005, 07:42 AM

Today being an "off" day...I went in and ran a couple of miles. I haven't ran in a while and it felt good. I know that I'm probably supposed to be doing HIIT but I didn't...I just ran 2 miles at roughly 6 mph...finished in 19:45.

A nice easy run but I'm, still sweating 30 minutes later. I think I'll drink a shake.

ps - I ate a butt load of vegi's yesterday. And OMG the gas I have today. Be thankful that these posts aren't scratch and sniff

Jimbo · 07-13-2005, 08:40 AM

Workout A today.The Cuban presses kicked my butt. I didn't get all the reps in. I may have went too heavy on the DB's.

These workouts barely cause me to break a sweat but I still feel sore and a bit tired afterwards. It's like these are more about fexability than strength. I guess that's the whole point of these workouts though. Hope I don't lose all my strength by the time I get back to some real squats. We shall see.

ps - The plate drags are really awkward. I started with 45#'s but moved back down to 35#s because of the way I was having to "shove" the plate across the floor. These definetaly challenge some legg muscles that haven't been hit real hard in the past.

Jimbo · 07-15-2005, 12:07 PM

I ran 2 miles yesterday on my off day.

This morning was workout B again with the unilateral deads and squats.

Dang tough. And if they weren't hard enough...JP showed me a little different way to do the squats. Place a plate under your heel. This allows you to go much deeper which of course helps with flexibility. I like it...but didn't finish all my reps once I started going deep.

I'm determined to keep doing these until I can master them. They hurt. I like it. I think I'm warped! [img]redface.gif[/img]

[img]tongue.gif[/img]

Jimbo · 07-18-2005, 11:36 AM

Moday workout A

Strange... but I found the swiss ball leg curls difficult. Seems the better my form gets...the more challenging these moves are. But I believe these workouts will be great for my strength and flexibility once I start lifting heavy stuff again.

I didn't do dips...I changed these for doing some hyper extensions. I need these for lower back. And these hurt so good too.

Deserve · 07-18-2005, 10:38 PM

The uni's are proving to be difficult for me. My left leg is really out of whack. Right I'm ok. Left is bad. I don't know what I did in a past life but it coming back to me.

K-Court · 07-19-2005, 12:51 PM

Quote:

Originally posted by Deserve:
The unilaterals are humbling for me as well. I do ok on the right leg but in my left I can tell where I need the work. It has really brough home my need for increased flexibility.

I am finding it quite an eye opener how much easier these are on my dominant leg than the other one.

K-Court · 07-19-2005, 12:55 PM

I love dips too ... and get gas ..... coincidence or separated at birth?? LMAO!

Jimbo · 07-19-2005, 04:59 PM

LOL LOL LOL - Dang K. It's freaky.

Yeah Deserve. My left leg is for sure weaker on those than the right. Have any of you guys tried the plate under your heal thing yet? YOu can go WAY deeper on these.

Jimbo · 07-20-2005, 08:56 AM

Yesterday ran 2 miles. Really pushed on it. Trying to "up my speed"...

Today workout B. The unilateral squats are getting a little more stable but I can't really say easier yet. I performed more reps with good form though. I used a plate under the heal and went all the way to the floor on these. Left leg really struggled.

The Uni Deads are getting really easy...I'll be removing the step and going to the floor on future workouts on this. I'm not so certain of my form on it. Just trying to avoid putting too much sheer force on my knees as I do these.

The Side lying rotation are def getting easier. I feel more flexible in the shoulders after just a couple of weeks. Amazing. I may increase the weight on my last week of this.

K-Court · 07-20-2005, 10:40 AM

Quote:

Originally posted by Jimbo:
LOL LOL LOL - Dang K. It's freaky.

Yeah Deserve. My left leg is for sure weaker on those than the right. Have any of you guys tried the plate under your heal thing yet? YOu can go WAY deeper on these.

I'm guessing our accents aren't the same, though, Jimbo. I rarely use "dang". LOL

Haven't used the plate yet but thanks for the suggestion. I will try it on my next go at the unilateral squat.

Jimbo · 07-20-2005, 12:45 PM

Thanks for reading my logs K. The logs get lonely...few folks actually troll around the logs....that sounded a lil strange...anyway..yeah it's hard not to let the southern tone out even in my typing. But I bet you Canadian fellows have a few interesting sayings too ay?!