Cappy's TT#4 : Lean Power

[Kaiser]

Originally posted by cappuccino:
[qb] Ah, that makes sense. I think I've balanced out some since doing a bunch of unilateral work.[/qb]

Are you talking about your alleged imbalanced walk in your chinup video? Was that ever verified as real (the sideways running thing)? If so, did you do anything specific to work on it?

Your comment about running is the same way I feel about riding this week -haven't been able to get on the bike at all since Sunday and it's driving me nuts.

BTW, a few thrusters won't kill you, uberCap.

[cappuccino]

No, I'm still crooked and have twisted hips. [img]/images/graemlins/laugh.gif[/img] But before it seemed like my left leg was much weaker in certain exercises like the one legged squat. I didn't notice the difference so much the last time I did them. Same with the bulgarian split squats.

We've had a heat wave, so there's a small window of opportunity to get out and run. Maybe we can both get outside this weekend.

Yeah yah, I know I could've done a few thrusters, but I was pretty spent and ready to get home. [img]/images/graemlins/laugh.gif[/img]

[cappuccino]

Fri Sep 23

40 min run
4.61 miles 8:42 pace
7.41km 5:24/km pace

wow, it's been a while since I've done a long run. Considering that, I suppose i'm ok with my pace. Many times I wanted to walk, but am pretty good at least running to not let myself. [img]/images/graemlins/laugh.gif[/img] Caught several hills too.

In for another marathon week or two, with Rita slamming us again. At least I'll get 24 hours of the next 48 hours off. [img]/images/graemlins/laugh.gif[/img]

glad it seems like most people have evacuated.

[cappuccino]

I snuck in a workout today! Yipee! Was a good one too.

Will post details later...going to bed. Gotta get up early manana.

Wish me an hour to workout tomorrow too. [img]/images/graemlins/laugh.gif[/img]

[Kaiser]

Wishing you an hour to workout - if you don't post here, I bet you can find that hour easily too! [img]/images/graemlins/laugh.gif[/img]

[Buk]

Wishing you an hour also, hope to see you there Cappy.

[OldGuy]

Cappy, why are you testing your blood glucose levels?

[cappuccino]

Helloooo! Anybody miss me?

I didn't get my hour the last two days. Been working 12+hour days and I couldn't make myself go to the gym after 8:30 either night. I was hopeful both nights, thinking 8pm wasn't too late, but somewhere around 8:20, I felt like I was past the point of no return. And didn't have time to post here either!

OG, I started testing my BG levels first out of curiousity. People say x foods affect your blood glucose, so I wanted to see for myself. [img]/images/graemlins/laugh.gif[/img] When I finally got around to getting the meter, it was because I was feeling really lethargic and was wondering if I had low BG. Yesterday after going 4hrs w/o eating (a rare occasion for me except when I'm sleeping) I saw my suspected low blood sugar of 63...

[cappuccino]

Wed Sep 28th

workout 2 explosive day

general warm-up

vertical jumps 3x5
I think I'm actually jumping here...will have to video soon

1 leg squats (each leg): 15lbs DB on low bench x6;6x2 sets on floor. [img]/images/graemlins/laugh.gif[/img]
pull-up 10sec eccentric + up(using 1/2 in band for a wee bit of help

Well the gym was particularly crowded for 7pm on a weeknight, so I had to make some adjustments. The low bench was being used on my second set of 1-leg squats, so I opted for the floor. Wowee, that was hard. I did use my arm for a little push up, but they were still harder than with the low bench and weights. Can't wait to do them again. [img]/images/graemlins/laugh.gif[/img]

wide grip row: 80x8;82.5x8x2sets
1leg calf raises(one db): 20x10;25x10x2sets

I think I'm finally getting my neck right on the rows like my PT told me to do, and less cruching as I go back. Moved up a wee bit in weights.

moved up to 25s on Calf raises too.

1leg ball glute bridge + 1 leg ball curl: 3x8
side plank star: 2x20sec
1 leg ball pikes (using floor-no bench)

I like this combo too. [img]/images/graemlins/laugh.gif[/img]

And for fun, THRUSTERS with barbell
3, (had to regrip), 7, 10
Let me leave with a pounding heart beat.

fun fun fun workout

AND we're on 10hr days, so I should be good for the rest of the week. Even get Saturday off! [img]/images/graemlins/laugh.gif[/img]

[Buk]

Of course, we all missed you. Good job on the workout Cappy. Glad work is going to slow down a bit for you. Any upcoming road races on the schedule?

[OldGuy]

Thanks Cappy. Are you testing at different times during the day? And are you trying to see how this affects your training?

I'm curious as I've been reading some articles on this. It sounds interesting, but I wonder if it's too much for just a regular OldGuy like me. I do like to keep it simple.

[cappuccino]

Thanks Buk, too bad I missed watching one of your crossfit workouts. I might try to stop in this morning, but it probably won't happen.

OG-yeah I test throughout the day, but haven't been good at keeping a log to know what I ate, etc. to look back and make some objective points. As far as training, I was more curious to pre and post training BG readings, but haven't been scientific about it. Last night I had dinner before I worked out, so I was still kinda full. So when I came home, I had some celery and lowfat cheese (no carbs) and alas, I woke up with higher BG than when I went to bed. Wondering if it's making me store fat instead of burn it overnight.

I'd be interested in some of the articles you've been reading...especially ones that talk about hormones and BG. [img]/images/graemlins/smile.gif[/img]

[OldGuy]

I'll post some links for you later. I have them at home.

I've been reading about it because there is a history of diabetes (type 2) in my family. I don't have it, at least not yet, but I've been reading a lot to see how it can be prevented.

[cappuccino]

Thanks, I'd like to see those links, OG.

Mainly what I've read to prevent type 2 is eating right and exercising...or even if you do get it, it's much more manageble if you are good to your body. [img]/images/graemlins/laugh.gif[/img]

Thurs Sep 29th

free cardio day.

Today was absolutely gorgeous...this morning it was 64 and crisp and sunny...heard, but did not experience it, it was in the mid 70's all day long.

Unfortunately, I didn't get to go run outside. [img]/images/graemlins/frown.gif[/img]
Was in a hurry, PLUS I forgot my socks. [img]/images/graemlins/mad.gif[/img]

So I tried out the rowing machine for something different.

hiit on rower:
5min warm-up
8-1 min work intervals
7 1 min rests

10 min walk on treadmill

30 min total (I think I'm off a minute somewhere)

Fun to do something different. Definately got my heart rate up and was pulling with the highest resistance, but I think I sweat more when I use my legs running or on bike. And it was a bit too much like me sitting in my chair all day long.

Will definately try it again for a change.

[cappuccino]

Fri Sep 30th

Yippeee! It's friday and I get a day off tomorrow!
Will be nice to see my family again. [img]/images/graemlins/laugh.gif[/img]

Workout 3
general warm-up

bodyweight circuit 3x of:
prisoner squats x 15
inverted rows x 8
bulgarian split squats x 15 each leg
elevated push-ups on step x 15
knees up crunch x 20
1 leg ball curl x 10 each leg

fun circuit, can really feel it by round two.

Wanted to double up and get some intervals in today, to make up for my extra day off. Instead maybe I'll have to do some boutay shakin' on the the dance floor tonight instead. [img]/images/graemlins/laugh.gif[/img]

[Iceztiq]

is Thruster like the one in Tabata training? Like a combination of squatting & push press? wow, Craig really trains u like an athlete.

[cappuccino]

yeah, Ice the thruster is from the cross-fit site and it's a front squat and shoulder press. There was a video in another thread somewhere and got me curious enough to try.

Sun Oct 2

40 min run

well today I tried to combine intervals with running since I missed my running day yesterday. So I basically set my GPS to time intervals - 1min work, 2min normal. Won't say they were sprints, but a reminder to me I had to push during that minute. Not sure what my total distance was, since the GPS captured it funny. Probably about 4.5miles. I did have to walk for 1.5mins of the rest after the 8th. It was pretty hot out still, and on the way back I had a headwind.

anyway, here's a split of the laps:

lap time km mi cals
warm-up 4:59 0.89 0.55 47
1 1:16 0.25 0.15 14
2 1:00 0.2 0.13 14
3 1:00 0.2 0.13 15
4 1:00 0.21 0.13 14
5 1:00 0.19 0.12 13
6 1:00 0.21 0.13 8
7 1:00 0.26 0.16 10
8 1:00 0.17 0.11 11
9 1:00 0.19 0.12 10
10 1:00 0.17 0.11 11
finish 5:08 0.87 0.54 61

So my next 5k is Oct 22nd...I need to do a few more long runs to get my endurance up between now and then. Thinking my free cardio day will be a 30min run instead of 30sec sprints on bike(when possible!) Think that's a good plan?

Or is it better to work on speed? I know I get my endurance back pretty easily, but these last two 40min runs were TOUGH...

[cappuccino]

Monday Oct 3rd

workout 1

general warmup

BenchPress:[w-up 65x8;75x5]85x5(failure, climbed out from underneath bar) 85x6 [img]/images/graemlins/laugh.gif[/img] Woohoo; 85x4 + 2 with finger help
split squat with front foot elevated on step:35x8x3sets

Excited about my BP. Went in determined to go up. Didn't have a spot on the first set. Paused(set bar down) between 4&5, and then failed on 6th. Then got a spot on set 2, and got them all up...only help was him saying 'push' on the last one. Yippee, that's the first time I made it past that stuck point. [img]/images/graemlins/laugh.gif[/img] [img]/images/graemlins/laugh.gif[/img] Wasn't as lucky on the 3rd set, but those split squats wear on my grip.

Split squats are still tough, but I'm a little embarrassed I haven't moved up here, guess I need to just do it...

GHR: 6x4sec x 3 sets
1arm low incline DB press:30x8x3sets

GHRs were only ok today, as far as actually being able to hold for 4secs. incline presses were torture after my regular BP press, but I managed to get them all up.

GoodMornin's:85x10x3sets
Cable rear delts:2.5x10x3sets

Probably should move up on the GMs too, but was being cautious.

ab roll out: 3x12
bicycle crunch: 3x40

I'm pumped! Fun workout. [img]/images/graemlins/laugh.gif[/img]

Walked in to the gym at 7 and it was deserted, thought I'd have the place to myself. About 1/4 way into it, people started coming out of the holes in the walls and it was packed more than I've seen it some afternoons.

PS just figuring out my math problem on the warm-ups..keep thinking that was high, but I was only counting the plates I was putting on, not the bar. Soo, 50% was 10 on each side, knowing I was going to do 20 on each side for the real sets... [img]/images/graemlins/blush.gif[/img]

PSS Anybody find that you do better when your spot is a complete stranger or a trainer, that way it's not personal? [img]/images/graemlins/smile.gif[/img] sbosp [img]/images/graemlins/wink.gif[/img]