quote:Originally posted by Deserve: It's certainly motivation to get to the next color.
unless the next color is fuschia. [img]tongue.gif[/img] [/quote]Heh, all "normal" colors from here on out! Whew! That camo belt was hard to coordinate. . . . . LOL!
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Gifted SmartAss Master Class Graduate
I made it to the gym last night after my week off and I had a really good night. Here's my results:
Workout A
A1: 2-Board Bench 3x6 (3-0-1) with 180. I stayed at 180 this week. While I still didn't get the 6th rep on the last set, I at least attempted it. The weight still felt really good, though. I'll leave it here again next week.
A2: Rear-delt Raise 2x12 (4-0-1) with 15. I dropped this weight down and worked more on my tempo this week. Last week I just tried pushing the weight and the tempo went to hell. I was amazed that that I was really able to strictly follow the tempo.
B1: Close-grip DB Press 4x8 (3-0-1) with 65. I dropped down this week due to last week's results. But, I got all 8 reps in each set. I probably stick with 65's next week too as my shoulders are talking to me a tad this morning.
B2: Underhand Row 4x8 (2-0-1) with 130. Since I took all last week off, I stayed at 130. It was probably a good thing. I was whipped by that last rep. Perhaps I'll up this next week.
C1: DB Row 3x12 (2-0-1) with 65. Once again, I left the weight alone from last week and concentrated on the tempo. I got a much better workout this time, so I'm happy with my decision.
C2: Decline DB Tri Extension 3x8 (3-0-1) with 30. First day back from a a week off, I left this weight alone. It felt good, though, and I still got a much better workout than if I'd tried to increase the weight.
Overall, I really worked on my tempos throughout the entire workout this week. I thought that be a better route to take since last week was a needed rest week. All the weights felt good, and what's even better is that I'm feeling pretty good this morning. Low back is feeling great and my shoulders are talking back to me a bit, but it's still all good.
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Gifted SmartAss Master Class Graduate
I'm also follwing one of CB's workout routine as you know it. The first part was free but I want to keep using his professional advice after the barely legal. It's kicking my butt in a positive way. Keep listening to these guys, they know what they are talking about.
Good log, keep sharing with us.
__________________ We are only human so long as our thoughts are humane
Yeah, CB is a great guy and wonderful strength coach. He's great at helping to keep me motivated and his follow-through is nothing short of incredible. He also has no qualms about telling you if you're falling off the wagon. He just shoots really straight with you. Not to mention that when you hire him as a personal trainer, he'll put together a comprehensive program that will help you realize your goals as you stated them to him. He'll keep tabs on you and suggest alterations to the program (both the training and nutrition) as needs be as you make progress towards your goals. What's really awesome, is that if he doesn't hear from me for a couple of days, he'll get in touch with me to find out how I'm doing. I've enjoyed working with so much that I've decided to hire him for the next 12 weeks. his expertise is well worth the money! In fact, he could charge more and people would still pay his fee.
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Gifted SmartAss Master Class Graduate
My evening started out with TKD practice, which was really good until we started match-type sparring. Now, when we spar, it's supposed to be light, controlled contact. Well, we've got this one kid (he's probably 14 or 15 and he's a big boy) who just has absolutely no control when he's sparring me or anyone "older" than him. He seriously goes all out. If I were ever in a street fight, I'd want him on my side! Anyway, I wear shin guards -- it tends to hurt when two shins meet while kicking. Well, we both attempt to kick and we make contact with our shins. Normally, with my pads, it doesn't hurt. But, this time the damn hit brought me to my knees. The black belt judging the match said to me that I should think about shin pads, and when I showed him that I was wearing them, he turned to my opponent and began lecturing him on control and discipline. I'm tellin' y'all. My shin is STILL on fire this morning more than 12 hours later. I thought for sure this kid had just severed my leg; he hit me that frickin' hard!
Regardless, I still hit the weights to get my workout in immediately afterwards. Here's my results:
A1: Squat 3x6 (3-0-1) -- no superset with 165. Not as light as I remembered it from the last time I did this workout, but that was 2 weeks ago now. Next week will be better now that I've recovered from my back injury. I probably won't push it too much, but I'll definitely make it more challenging.
B1: DB Split Squat From Foot Elevated 6" 3x8 (2-0-1) with 30. I left this weight alone from my last workout, but I really should have upped it. Perhaps, I was overly cautious. Ah well, there's always next week!
B2: BB Romanian Deads 3x12 (3-0-1) with 150. Not knowing if my form went bad and this is where I injured myself 2 weeks ago, I did not increase this weight. I actually contemplated lowering it, but chose not to at the last minute. I seriously concentrated on my form, and made a couple of adjustments such as hand placement on the bar. I went out a little further than shoulder-width and brought my stance a little closer together. That way, my hands were definitely clearing my knees and not throwing me off during the exercise. Once I made that adjustment, the weight seemed to come up much easier AND my back's feeling great today. I'm now ready to increase this weight next week, albeit conservatively.
C1: Kneeling Cable Crunch 3x8 (3-0-1) with 130. This weight I did increase by 10 pounds, although I should've gone up even more, perhaps to 140. This weight was still a little on the light side.
C2: Bicycle Crunch 3x40 (1-0-1). I finally got all 40 reps for 3 sets!!! A lot of my initial problems were with coordination and timing. For some reason all that clicked tonight. YIPPPEEEE!
Tonight's workout is:
A1: DB Chest Press 3x12 (2-0-1)
A2: BB Row 3x10 (2-0-1)
B1: 4-board or Pin Press 3x8 (3-0-1)
B2: Barbell Shrug 3x10 (2-0-1)
C1: DB External Rotation 3x10 (3-0-1)
C2: DB Preacher Curl 3x8 (2-0-1)
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Gifted SmartAss Master Class Graduate
What belt are you and how long have you been doing TKD? I should be ready to test for my belt later this winter, but this is my daughter's gig so I won't belt until she gets hers first.
That bone to bone contact is a bitch...did that when we did some "walk thru" blocking.
Not to jinx it but how's the shoulder doing?
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Take care of your lawn
and
the grass will be greener on your side of the fence
Hey bro! I just advanced to my purple belt. I started TKD this past March and took about a month off in September/October when my play was about to open. It was just too much and I had to cut back on something. What belt are you and your daughter? That's so cool that you're doing that together. I would love for my wife to start TKD with me. OH well.
The shoulders are doing great actually. The routine that Craig's got me doing has been extremely helpful and since it's tailored around my shoulder limitation, I've been virtually pain-free for quite some time. Actually, the longest stretch of pain-free shoulders since my first surgery in 2001. And, that's saying something!!!
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Gifted SmartAss Master Class Graduate
Cool...props to Craig...that guy know his sh*t. I am going to get enlist his services once I get some proper space and some more equipment.
We don't have a belt yet...newbies, we just started in October. Mostly for my girl's confidence (trying to raise an independant strong girl)and me for fitness...we are both loving it and it has made a noticeable improvement with her confidence at school.
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Take care of your lawn
and
the grass will be greener on your side of the fence
That's awesome, bro! 'Course the discipline doesn't hurt either. (That goes for any of us!!!) LOL! Keep up the progress. You'll both earn your orange belt soon enough.
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Gifted SmartAss Master Class Graduate
Exactly what I've been thinking Greg. Especially after last night's workout.
Here it is:
A1: DB Chest Press 3x12 (2-0-1) with 50's. That's a 10 pound increase from 2 weeks ago when I pulled my low back. I was only planning on pushing the same weight as 2 weeks ago, but my warmup weights just felt too light, so I popped the workout weight up. I'm glad I did, too. I'll definitely going to up this weight next week.
A2: BB Row 3x10 (2-0-1) with 120. I left this alone and focused on my form and tempo. I wanted to be sure that my back was really 100% before I tried pushing it too much. The weight felt really good, but was far too light. This will go up next week.
B1: 4-board or Pin Press 3x8 (3-0-1) with 155. The same weight I pushed in my last 2 sets 2 weeks ago. The weight was good, but I could have gone heavier.
B2: Barbell Shrug 3x10 (2-0-1) with 185. I should have increased this weight. It was FAR too easy, but I was being overly cautious of my low back. Next week will definitely be a different story.
C1: DB External Rotation 3x10 (3-0-1) with 10's. I might could bump this up to 15 next week. I know this isn't an exercise that I'm trying to push around a lot of weight with. It's mostly for shoulder stability and strength.
C2: DB Preacher Curl 3x8 (2-0-1) with 20, 20 & 25. When I hit my 2nd set, my counting got away from me. All of a sudden, I realized that was on my 12th rep, and decided that the 20's were FAR too light. I upped it for my last set. I'll get it right next week. Sheesh!!
All in all, it was a very good workout. I felt pumped, got my heart rate up and even broke out in a decent sweat, even though most of the weights were too light. But, seeing as how it was my first time with this workout since my back injury 2 weeks ago, I didn't want to push it too hard. Next week, it's balls to the walls!!
One more thing, I had my blood pressure taken this morning and it's the best its been in a year! I'm finally back down to 104/66. YIPPPEEEE!!
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Gifted SmartAss Master Class Graduate
Yeah, I'm pretty psyched about next week's workout, seeing as how I'll be injury free. I'm wanting to push around some more weight. Funny how sometimes just one really good workout and reinvigorate your entire plan, you know? Strange!!
And, thanks for the thoughts, GR. I was in need of them!!
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Gifted SmartAss Master Class Graduate
I didn't workout on Thursday, instead I doubled up on TKD classes. I started learning my purple belt form and I wanted to work on it just a little more just to reinforce what I'd learned. The class after mine is for white through camo belts. And, since my instructor had so many of us higher belts staying for the second class, he asked that we work with the lower colored belts on their forms. Unfortunately, what I really learned is that I didn't remember much of my lower belt forms. So, as I learn my purple belt form, I'm also working on relearning all my lower belt forms as well. Man, was that ever a humbling experience! But, a good one, too.
Needless to say, I pushed my workout to Friday instead. Here's the results:
A1: Front Squat 3x12 (3-0-1) with 130. The weight was good; I struggled with the last 2 reps of set 3, but still got them all. I might stay with this weight again this week.
A2: Good Mornings 3x10 (2-0-1) with 120. This may have been too much. While I did complete all my sets/reps, my low back was bothering me all day Saturday. I started feeling better on Sunday and today I'm feeling MUCH better. DOMS perhaps, but I'm not going to push this weight much further for the time being.
B1: Hamstring Curl 3x8 (4-0-1) with 110. I upped this weight 20 pounds and still completed everything without much of a problem. I really need to increase this one again this week.
B2: 1-Leg Calf Raise 3x10 (3-0-1) with 25. This was still a good weight, even though my calves could've handled more, my arches still twitched a tad. I may up this weight a little this week.
C1: Back Extension 3x10 (3-0-1) with 10. I didn't increase this weight and I'm glad that I didn't once my back started talking back to me on Saturday. I'm leaving this one alone this week.
C2: Plank 3x40 seconds. I did 50 seconds on each set and it felt pretty good. I'm probably going to hold the plank position even longer this week.
It was a very good workout, even though it was a little rushed since I had to complete it over my lunch hour. Some nice increases, though. I've still gotta watch my back. I'm not sure if it's completely healed yet. Also, I've decided to stick with this workout regimen through the end of December. Actually, I've only got this week and next before vacation starts and I'm off till next year. So, there's no sense in starting a new routine until Jan. 2.
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Gifted SmartAss Master Class Graduate
Originally posted by Marykaa: BOND .. yes!! better save than sore!
Congrats on your new belt!
Perfect score!!! WOW!
want to elaborate on the test? I'd love to read about it.
I feel so ignored sometimes *sigh*
anyways.. good work and keep it up just better work hard on those planks.. it's not normal that we're in the same league I'm sure you can do more! [img]tongue.gif[/img]
I'm sorry MK! I posted how my testing went somewhere else and forgot to copy it over here. I'll try and find it and get it up here, too. I didn't mean to ignore you -- it wasn't intentional.
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Gifted SmartAss Master Class Graduate
We start by doing our form in front of a panel of judges, followed immediately by our board break. Normally, we all test in groups, except for black belts. . .they test separately. For this round of testing, I was the only green belt trying to advance to purple. My instructor asked me before I tested if I would mind testing alone. While you don't receive any such thing as "bonus" points for that, it was an honor to be on the floor by myself with ALL 3 judges paying attention to just my execution of my form and board break.
Speaking of the board break. I was doing the toughest one for my testing level, a ridgehand strike. In practice, it was taking me about 2 tries to break the board. Before I attempted the break, my instructor (Mr. Roy), told the audience about the break and that it's difficult because if I get it wrong, I could dislocate or break my thumb. So, instead of having to perform the break with my back to the audience, he positioned the board so that EVERYONE could watch the break. UGH! I got it on my first attempt and found out later that my wife had her hands over her eyes because she didn't want to see me break my hand!!! Sheesh!
Which brings up another point. This was the first time Mrs. Bond made it to a testing and only the second time she's seen me do my form in the dojang, which was pretty damn cool!
After I completed my form and board break, I had to spar an opponent to complete my testing.
After it was said and done and we held our "belt" ceremony, Mr. Roy highly encouraged me to sign up for a regional tournament that's coming up in February or March 2006. I received a lot of compliments from my classmates, audience members and the judges on everything that I did during my testing. Yeah, I kinda got a swelled head afterwards! Oh well. That's good every once in a while!
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Gifted SmartAss Master Class Graduate
Well, I'm more than a little slow at getting my log updated. I did work on Monday (12/5/05) and here those results:
A1: 2-Board Bench 3x6 (3-0-1) with 180. Since I failed to get 6 reps in all 3 sets last week, I left this weight alone and squeezed out that 6 th rep this week. It wasn't as hard as I expected it to be. I'll be upping this weight next week!! I'm really getting excited about the weight that I'm pushing here as I'm beginning to get back to the 200's for bench and my shoulders are doing GREAT!!!
A2: Rear-delt Raise 2x12 (4-0-1) with 15. After talking with CB, I'm leaving this weight alone for a while and focusing seriously on the tempo and form. It's really working well for me so far.
B1: Close-grip DB Press 4x8 (3-0-1) with 70. This is up 5 lbs. from last week. It was challenging since I only 7 reps on my 3rd set and 5 reps on my 4th set. Oh well, something to work towards. This weight will remain the same next week.
B2: Underhand Row 4x8 (2-0-1) with 140. Up 10 lbs from last week and I only pulled 7 reps on my 3rd set and 6 reps on my 4th set. It feels good to really be challenging my muscles again!
C1: DB Row 3x12 (2-0-1) with 70. Up 5 lbs and I failed to get all 12 reps on my last set. This weight stays next week, too.
C2: Decline DB Tri Extension 3x8 (3-0-1) with 35. I upped this weight 5 lbs. I only pushed 6 reps for sets 1 & 2 and 4 reps for set 3, but it felt good to up the weight. Time to start working on hittine all the reps next week!
It was a really good workout and I was beat afterwards.
Tuesday, Wednesday and even today really sucked as I've been dealing with a migraine since early Tuesday morning. I did get a workout in over lunch today, but I'm going to have to post that one a little later.
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Gifted SmartAss Master Class Graduate
wow! that is quite something.. I was smiling ear to ear all the time I was reading it! I can imagine the difference with you facing the audience! And I'm so glad for you that Mrs Bond was there to see it all! those will be great memories!
(you were so fast posting the answer.. I didn't see it till today!)
Tuesday, Wednesday & Thursday I was under the influence of some pretty serious drugs to try and counteract my migraine. However, I was able to concentrate much better yesterday as the migraine began to clear, so I hit the gym and got in Workout B. Here's my results:
A1: Squat 3x6 (3-0-1) -- no superset with 175. This was an increase of 10 lbs. And it felt really pretty good. I was still able to get all my reps in each set, so I'll definitely be upping this weight next week. What surprised me on this, though, was the effort involved in moving this weight. I was expecting my last couple of reps to be harder to push up, but they weren't nearly as difficult as I thought they should be, that is based on last week's performance.
B1: DB Split Squat From Foot Elevated 6" 3x8 (2-0-1) with 35. Increase 5 lbs. from last week and still it was not much of an effort. I need to increase this more dramatically next week.
B2: BB Romanian Deads 3x12 (3-0-1) with 155. I upped this weight a conservative 5 lbs. since I wanted to still be careful of my low back. My back felt fine all night and so far today, so I'm thinking that I just may have that licked finally. I'll be upping this weight again next week.
C1: Kneeling Cable Crunch 3x8 (3-0-1) with 140. This weight I did increase by 10 pounds, again. And, once again, I should've gone up even more. This weight was still a little on the light side. The weight stack only goes up to 150, so after next week, I'll have to improvise something with more weight.
C2: Bicycle Crunch 3x40 (1-0-1). I got all 40 reps for 3 sets, again!!! Granted, I was BEAT aftterwards! But, I felt great.
The migraine is completely subsided now and all I'm dealing with are the after-effects from the headache and drug cocktails that I've imbibed in over the last several days. It certainly is odd that even with a migraine, I was able to have such a great workout yesterday. Normally, when I lift with a migraine, I'm mostly going through the motions just to cause pain elsewhere in my body -- hopefully shifting bloodflow AWAY from my tormented head!!! UGH! Yeah, that sounds kind of "mookish" -- Me go to gym, force blood away from BRAIN! YIKES!
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Gifted SmartAss Master Class Graduate
Do your migraine headaches just hit you without any worning or start slowly?
Mine come on in about 2 hours.. I've only had a very few migraine headaches, but bad enough that now.. when I get a headache.. as soon as I notice that it won't go away with a breath of fresh air.. I take Tylenols.. If I wait 'til it gets real strong.. nothing seems to help anymore (or it's just so bad that I can't imagine going anywhere.. even the doc's office to get a prescription)
Originally posted by gymrat: Ahhh.... the legs are getting way stronger I see. Gotta love it. You're surprising yourself aren't you? Great feeling.
You do 140+ lbs on the kneeling cable crunch? That's insane.
Yeah, my legs have always grown in strength and size rather rapidly. Now, if only I could trigger that kind of growth in my upper body, I'd be AHNOLD!
As for the abs, yeah, insane isn't it? And, for 8 reps and I could easily do 12-15, if only my grip would hold out that long! That's one of my goals that I'll be working on in my upcoming 12-week program that CB is designing for me. I should probably post my next set of goals. One thing's for sure, I want to seriously begin hypertrophy in Jan. I wanna get bigger!!!!
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Gifted SmartAss Master Class Graduate
Do your migraine headaches just hit you without any worning or start slowly?
Mine come on in about 2 hours.. I've only had a very few migraine headaches, but bad enough that now.. when I get a headache.. as soon as I notice that it won't go away with a breath of fresh air.. I take Tylenols.. If I wait 'til it gets real strong.. nothing seems to help anymore (or it's just so bad that I can't imagine going anywhere.. even the doc's office to get a prescription)
My migraines USED to give me a fair warning. Once upon a time, I'd get an "aura" where I'd see pretty lights, kinda like an hallucination. I'd also feel really light-headed. That used to last for about an hour during which if I took my meds, I'd avoid the migraine altogether.
Now, unfortunately it's more like running with a full head of steam into a solid steel wall. BANG! Instant migraine. Most times my meds work. But, there are occasions when I'm not close enough to my meds and if I don't get to it within 30-60 minutes, I'm usually stuck with the damn thing for a few days. Needless to say, I keep drugs just about everywhere that I frequent as well as on me or in the car. That sucks.
Get ready in the morning: wedding band, wallet, car keys, briefcase, cooler, gym bag, oh and DRUGS just in case. . . . .UGH!
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Gifted SmartAss Master Class Graduate
I was feeling much better on 12/9/05, so I hit the gym with workout C:
A1: DB Chest Press 3x12 (2-0-1) with 60's. That's a consistent 10 pound increase in my last 2 workouts. I'm pretty pleased!
A2: BB Row 3x10 (2-0-1) with 130. Another 10 lb increase and I barely noticed the increased weight. YIPPEEEE!!
B1: 4-board or Pin Press 3x8 (3-0-1) with 165. I love the pattern I was seeing!! The last couple of reps on my last set took some doing, but I got the weight up! I'll be upping this weight this week.
B2: Barbell Shrug 3x10 (2-0-1) with 200. An increase of 15 lbs. from last week and I still could have gone heavier. I was REALLY pumped!
C1: DB External Rotation 3x10 (3-0-1) with 10's. I left this at 10 just because my migraine was triggered due to some pain eminating from my left shoulder, so I didn't want to push it. I just focused more on tempo.
C2: DB Preacher Curl 3x8 (2-0-1) with 25. This was a good weight, but I could have gone up to 30's for a greater challenge. I'm definitely upping this weight this week.
All in all, it was a great way to end the week, with some pretty decent increases even though I was suffering most of the week. Yeah, I'm psyched that my strength is finally returning without any shoulder pain!!!
I was planning on doing Workout D on Saturday, but with a sick Mrs. Bond and theatre stuff to do, I scrapped it thinking I'd hit the gym on Sunday. Well, on Sunday I discovered that I needed to make a quick trip to LR and finish up some last minute Christmas shopping with my MIL. It became painfully clear the longer we were in LR that I wasn't going to get workout D in. So, I just dumped it for last week. Today, I'm starting out fresh with Workout A.
Sometimes, life just gets in our way, doesn't it?
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Gifted SmartAss Master Class Graduate
LOL!
Funny how sometimes just one really good workout and reinvigorate your entire plan, you know? Strange!!
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