Cappy's TT#4 : Lean Power

[galya]

I can
No, seriously, good job capppy.
For the plank rollout, how do you position your feet?

[cappuccino]

hehehe Gayla, I KNOW you deadlift more than that probably just holding on with your pinky fingers. [img]/images/graemlins/laugh.gif[/img]

On the plank rollout, my feet are on my toes like I was doing a plank or push-ups.

[cappuccino]

I'm baaaack, and nobody missed me. [img]/images/graemlins/frown.gif[/img]

Thursday I did workout 3 before work
Fri meant to go to the hotel gym, but substituted for 2 rounds of Craig's total body 10 workout. Was a nice morning pump and energizer!
Today spent the day driving, several hours of which in pouring down rain. I even thought of Kuri when a semi traveling in the other direction sent a wave over my car that left me blind for a few secs. I thought I was surfing.

back in the gym tomorrow. Think I did well for traveling food...

[ninja]

[img]/images/graemlins/frown.gif[/img]

[cappuccino]

Beautiful day. Ran errands and climbed Pinnacle mountain.

Plan on going to the gym too.

[cappuccino]

Monday Jan 29th

workout 3 (I know I'm outta order and a bit behind)

general + specific warm-up

DB push press: 25x8;30x6;30x7
BB row: 75x8;80x8;80x8

3 rounds of following circuit:
db alwyn squat x 10 each side
off set push-up x8 each side
siff squat x 20
1 leg deadlifts x 10
pogo jump x 15
cable oblique ab crunch

improved a bit on the push presses, but didn't get all 8 reps. Need to work on the 80lb rows, I start to use the rest of my body for the last couple of reps.

circuit kicked my boutay as usual, but was great!

Off to the gym now...got to get running quickly!

[Buk]

It is a mental fight to keep your hips and legs out of the heavy bent over rows. Try to squeeze it up rather than pull it up. How are the push presses treating you? Do you lock them out overhead and stabilize, or just push to full extension and let them begin their return journey to your shoulders?

Thinking about your hike up Pinnacle made me want to go for a trail run yesterday, but I pounded the pavement instead. While it might not have been quite as enjoyable, I did get 9 miles out of it.

[russ]

How do you like push presses? Are you able to keep your back in good position?

[cappuccino]

Interesting questions, Buk. NOt sure what I do with the push presses, but I'm probably somewhere between the two scenarios. They're heavy enough that the movements aren't fast, but I don't think I drop them down all that quickly.

And you nailed it exactly on the rows...I'll try the squeeze.

Wow, 9 miles, that's quite some pavement! I miss distance and just running outdoors. Pinnacle mountain is a great outdoor fun afternoon, especially when it's so nice out.

Tues Jan 31st
workout 1

and serious sugar binge day. It was a love hate relationship.

general + specific warm-up

chins (max): 2 (without setting my feet down) + 1;1.5;1.5
triple pos press(incline, low incline, flat): 35x6, 35x6 30x6; 30x6,5,5; 30x6,5,4

I was pleased with the 2 consecutives plus one chin-up. I think the presses fried me for the rest of the sets, though. I apparently was dilusional when I started with 35's on the triple presses..had to get to 30's to finish the flat bench on the first set.

push-ups with hands on bench and feet on ball: 6,6,6
inverted rows with feet on ball:10,10,10

I've got the hang of these push-ups now. Do need something to stabalize the ball as I get up to do the first one. Rows were done in mini-sets after about 7 or 8 reps (and declining)

Didn't have time for intervals, so I get to do that tomorrow.

My well laid plan of allowing chocolate to avoid a PMS binge didn't work. It started with an minature hershey's special dark that a co-worker had given me a few weeks ago and just ended with some ben and jerry's. I won't mention the rest in between. My belly hurts. [img]/images/graemlins/frown.gif[/img]

[ninja]

TMI!!!!

[cappuccino]

Yeah, it was waaaaaaay Too Much Ice cream!

[ninja]

I guess it can be taken that way..... [img]/images/graemlins/wink.gif[/img]

[cappuccino]

[img]/images/graemlins/smile.gif[/img]

After filling up my glycogen stores yesterday, today is going to be a day off. My deadlifts are going to skyrocket tomorrow. :P

Funny thing is that I haven't been very hungry all day.

Oh yeah, JP had his blood testing equipment out yesterday and used me as a guinea pig:
It was about 2.5-3hrs since my last meal and first sugar binge of the day

TRG=159 mg/dl
Total cholesterol=215
Glucose = 79 (pretty low given my sugar binge..wonder if I was in need of sugar after all? Hence the cravings?)
HDL>100
LDL=n/a (since my good chol was off the charts, it couldn't estimate LDL)
VLD=32 (don't know what the norm is)

[cappuccino]

Thurs Feb 2nd

teeth cleaning and workout #2 day

general + specific warm-up

Deadlifts: 155x6, 155x6; 155x6 [img]/images/graemlins/laugh.gif[/img]

working on form here. Could have gotten a few more reps, but I still have a two motion movement when doing these. Hips come up faster than back. Any tips for making this better?

Split squats with back foot elevated: 35x6;35x6
pinch plate holds 15secs: 2 dimes, flat side out

I was glad that the split squats were only prescribed for 2 sets. Did really well on the first set of the holds, but lost it a bit on the last set.

GHR on ball: 3 sets of 10
plank roll-out on ball: 3 sets 12

Learning to make the GHRs on ball more difficult by bringing my feet a bit higher on the wall and really pushing under my knees. Had a couple of reps where I wasn't really making a full rom, so I knew I was pushing pretty hard here.

I suck at the plank rollouts..can't move very far before I feel it in my back, but I still feel them where I need to.

fun workout was tired going in to it, but glad I got it in.

[cappuccino]

Fri Feb 3rd

made up interval day

5 min warm-up on bike
1 60 sec sprint on bike
jump rope
burpees
med ball chops
med ball swings
pull-ups
chin-ups
step ups
bird dogs

basically played around for about an hour, but the first 20 mins or so were the most intense. I thought I would die if I had to do another bike interval. Guess I'm just edgy today. But this was fun.

Oh yeah, also took a 45 min walk to grocery store and back.

bad news is I ate some of the cookies I baked for the contractors. aarrgh what's it with me and sugar and pms.???

[Mahler]

Hi, Cappy,
Just nosing around. Wow! I like that 155 lb deadlift. Great!

M

[cappuccino]

Thanks Mahler! That's a new record for me. Need to work on form, though!

Sat Feb 4th
workout 4

general + specific warm-up

tuck jumps: 2x5

multi-directional lunges(front, diag, rear): 30x9 x 3sets

3 rounds of:
assisted dips: 10@8counter weight;10@7;10@7
ball hip bridge x 12
1 leg ball curl x 10 (I'm getting much better at keeping my hips up high on these)
reaching crunches x 30
ball pike + push-up combo: 12, 10 (first time I was able to do all 12 of these, but left them out of last set cause I was toast)
inverted rows (max): 11,10,7

spent the morning painting and was a bit tired for this workout. Partly from the painting, but partly because I ate like crap again yesterday. aargh. Also have a stupid cold coming back. Fine during the day mostly, just congestion at night...surely the dust around here isn't helping with that.

[gregl515]

When I do those ball curls and various ab exercises with the ball I'm thankful that I work out at home because I think I look pretty ridiculous doing it.