Cappy's TT#4 : Lean Power - Page 6 - JP Fitness Forums

TrainingGirl · 10-26-2005, 07:06 AM

I know exactly what you mean about those hip extensions. My hammies are BURNING by the time I reach the end of my set.

Keep up the good work [img]/images/graemlins/smile.gif[/img]

cappuccino · 10-26-2005, 09:24 PM

They are torture on the ball, aren't they?

Wed Oct 26th

hiit on stationary bike
5min warm-up
6 45 sec sprints
6 90 sec rests
6.5 min walk on treadmill

light stretching.

I used my GPS to time the intervals, but it didn't register the distance. [img]/images/graemlins/confused.gif[/img]

(hahaha, that was a joke [img]/images/graemlins/laugh.gif[/img] )

Today was a beautiful day, but unfortunately I didn't peel myself outside until it was dark, so no outdoor running today....soon.

I'm feeling prettty crooked lately. NOt sure what gets me out of line, but it's annoying, and does keep me from wanting to run.

Anybody ever have foot cramps while working out? I don't get it! My two middle toes will lock up and go kinda numb and sometimes it starts in my arch..and this is while weight training, not running! weird...........

cappuccino · 10-27-2005, 10:06 PM

Thurs Oct 27th

workout 2
explosive day

general warm-up

tuck jumps 2x5

explosive squat @ 50%:70x2x8sets

well I'm definately not explosive at the bottom of the squat. Once I'm up to a 1/4 squat, I can pop up. will be interesting to see how these progress.

explosive bench @ 50%: 50x3x8sets.

used DBs since the bench was occupado. I think I'm better at being explosive here.

Maybe the difference is related to my crooked hips?

BW circuit with no rest in between:
1 legged deadlifts x 10
ball roll-out x 10
elevated push-up x 8
bulgarian split squat x 20
eccentric pull-up

wowee, I walked out of the gym still panting after this circuit. (no time too cool down except the walk to my car )

I watched my dls closer and I'm not getting to paralell on most, but they're still killer, will keep working on them.

still not sure I have the hang of the ball roll-out but at least I used the right kind of ball this time. I find that if I let my hips dip ever so slightly it crunches my lower back. Got to read the description again.

well the bulgarian split squats are pure torture, starts hurting after about #10, which is only 1/2 way. The second leg is always worse than the first, cause it seems that it works both the "resting" and working leg.

Just finished up some foam rolling...found the spot in the my hammie that was bugging me today and making me restless to sit during a staff meeting. When I hit that spot I could feel it in my knee and all the way to my foot.

great workout!

Marykaa · 10-28-2005, 07:38 AM

Love reading your logs.. so much energy in therm.. very inspiring.

johnacc · 10-28-2005, 02:27 PM

Indeed a Great workout! I agree with Mary you have bags of energy and enthusiasm! Keep up the good work

cappuccino · 10-30-2005, 07:07 AM

Thanks Mary and John. My workouts are fun [img]/images/graemlins/smile.gif[/img]

Sat Oct 29th
workout 3

general warm-up

long jumps 3x5
Chin-ups:1+2up & hold x 3 sets

This was funny because I was using a section of the gym where there was room, and there were a few people there. I felt a little silly, but had fun. Couldn't really gauge how far I was jumping, though.

Got a chin on each of the sets. On the 2nd and third I hung for about 5-10 secs at my sticking point instead of doing eccentrics.

OH squat: 45lbs x 5 x 3 sets
reaching lunge x 10 x 3 sets

So excited about OH squat..first time I've been able to do more than a couple with the barbell, and I did all three sets! On the 5th in the second set, I did lose the bar on the way up, and it looks like I didn't get as low on the 5th of the 3rd set, but I'm still really happy. Will be tricky adding weight here.

I think I got the hang of the reaching lunges...it's a glute/high part of hammies killer. Yippee, just where I need it. [img]/images/graemlins/smile.gif[/img]

back extensions on ball: 3 x 10
legs up crunch: 3 x 20
bicycle crunch: 3 x 40

good ab set

and for fun
20lb DB swings 3 x 20

Great workout, somehow managed to make it tougher than last time. Wanted to do intervals/run afterwards, but I was in a hurry.

oh yeah, here's a video of my OH squat

OHsquatshort.mpg

BamaDave · 10-30-2005, 07:51 AM

Hey Cappy, congrats on the O/H Squats! Those have to be one of the toughest exercises to do.

cappuccino · 10-30-2005, 03:15 PM

Thanks Bama!

Sunday Oct 30th

free cardio day

Climbed Pinnacle Mountain with a crew of my evacuee friends.

Beautiful day and view. It has been at least 5 years since I've done this climb. We're already planning a trip back next weekend, and going up the east side which is more of a rock-climbing scale.

Great workout..and I was starting to be sore from yesterday, the climbing lunges I did will be lots of fun tomorrow.

Here's some pics:
The view from up top.

The gang:

me with the gang

Marykaa · 10-30-2005, 03:30 PM

Quote:

Originally posted by cappuccino:
[qb]

Great workout..and I was starting to be sore from yesterday, the climbing lunges I did will be lots of fun tomorrow.

[/qb]

I love those hikes : )
and I'm with you in my mind.
Pinnacle Mountain Trails

cappuccino · 10-30-2005, 03:37 PM

Funny Maryka, I was actually thinking of you while I was climbing...it was a *cool* 60's something (and a wee bit warm in the sun)

We did the WEst summit trail (bottom of the list) and are thinking about the EAst one next time. Not sure about the rocks though on the east. Tricky enough on the easier one. [img]/images/graemlins/smile.gif[/img]

Marykaa · 10-30-2005, 03:49 PM

Quote:

Originally posted by cappuccino:
[qb]
We did the WEst summit trail (bottom of the list) and are thinking about the EAst one next time.[/qb]

Those are exactly the trails I looked at [img]/images/graemlins/laugh.gif[/img]

Tricky? because the rocks move?

by the way.. have you ever done walking lunges with DBs? I think they feel alot like the climbing lunges you talk about.

Buk · 10-30-2005, 05:46 PM

Pinnacle Mountain is an awesome way to spend a Sunday afternoon. The pictures are a great addition to your log, and it looks like your friends enjoyed themselves.

Great job on your last workout too. It is awesome to see a full olympic bar up there for overhead squats. Just remember to shrug your shoulders and pull on the bar as if you are trying to rip it appart. The short exercise videos are also a nice touch in the log.

cappuccino · 10-31-2005, 09:21 PM

Mary, yeah the rocks are tricky because you've got to find your footing..which I think is easier on the way up than the way down. I much prefer UP, cause I'm a scaredy cat. [img]/images/graemlins/smile.gif[/img]

Yep, have done walking lunges...the climbing ones would be more like walking step-ups. [img]/images/graemlins/laugh.gif[/img]

Thanks Buk! I like your description on how to pull on the bar...makes sense. Already looking to fri when I do them again. [img]/images/graemlins/smile.gif[/img]

cappuccino · 10-31-2005, 09:31 PM

Monday Oct 31st

booo spooky creepy ghostly LUNCH workout

are you scared yet?

general + specific warm-up

1-leg DB RDLs:45x6x3sets
1-arm DB standing shoulder press: 25x8x3sets

same old same old on the RDLs, have to set the weights down inbetween sets cause I start losing my pinky grip and it gets hard to hold the weights.
actually got to put my explosive to work a bit on the shoulder presses...focused more on getting them up quickly...last set I had to stop for a sec to get the last two up..(I guess if I'm supposed to do 8, I want to do them all)

Ball DB chest press: 30x8x3sets
leg extension on ball + 1 leg ball roll-out: 10 x 3 sets

same old ouie, both are really really hard, but in a good way. [img]/images/graemlins/tongue.gif[/img]

captain's chair leg raises: 3x10 (squat cage with high bar was being used by a guy to do incline bench presses, I think [img]/images/graemlins/confused.gif[/img] )
cable chops: 3x10
planks with elbows on ball: 2x 45 secs

great workout, and definately felt like I pushed pretty hard today. Was nice to get away at lunch too.

Marykaa · 10-31-2005, 09:48 PM

Quote:

Originally posted by cappuccino:
[qb] Mary, yeah the rocks are tricky because you've got to find your footing..which I think is easier on the way up than the way down.
Yep, have done walking lunges...the climbing ones would be more like walking step-ups. [img]/images/graemlins/laugh.gif[/img]

[/qb]

I'm new to all this.. what are walking step-ups?

and get a hiking stick.. but one with a strap.. or even better get 2 hiking poles they make a world of difference!

cappuccino · 10-31-2005, 09:52 PM

hehe, I don't think walking step-ups are an exercise, just that since I would take a pretty big step-UP on to the rocks, walking lunges seemed too flat.

I did see a bunch of people with sticks...cool idea!

Marykaa · 10-31-2005, 10:05 PM

lol.. ok, my mistake!

cappuccino · 11-03-2005, 09:36 PM

Wow, this site is slow tonight, and I don't think I've seen so much activity at 9:30 pm!! Maybe I missed something exciting last night??

and to answer your question from my OLD log, JP...

Quote:

Originally postesd by JP in my OLD log Hey... I've seen you in the gym quite a bit recently and don't see any updates in the log. What gives? [/b]

By the time I got home last night I was falling asleep in my chair...then got up too late to update in the a.m. You must've known I was going to talk about you and your brood at the gym. [img]/images/graemlins/wink.gif[/img]