Murph on 50th

[hard_rox]

Bill, I hope the abdominal pain is nothing serious. Take it easy and keep us posted.

[Bill2380]

Sunday 01/22/06

Super Sets 90 sec rest

A Bench Press 145-8/155-8/155-8
A DB Row 65-8/65-8/65-8

B Incline Bench Press 135-6/135-3/135-3
B Cable Pull Down 216-8/216-8/216-8

C Seated Cable Row 160-12/160-12/160-12
C Elevated Push up 8/8/6 each arm

I've had 4 IASTM treatments for elbows. They have improved some, although are very tender for a few days after the treatment. The chiro doing the treatments recommended cutting back on workouts for a few weeks. The abdominal thing is getting better as well, but still there. Therefore I've decided to cut out workouts with heavy cleans, deadlifts, squats etc for a few weeks. I'm going to do Craig's TT for Busy, Formerly Athletic Police Officers workout. It consists of three weight workouts plus two days of bodyweight or intervals. I'll probably do some X Fit workouts on those days.

[hard_rox]

Glad to hear that you're on the mend, Bill. Take it easy for a while and come back with a vengeance.

[Bill2380]

Thanks, I'm really sick of resting and the TT thing is a good change up.

[Bill2380]

Monday 01/23/06

220 lbs

Run 2 miles 17:30

[Marykaa]

I can't see the thread with that URL.. but what I was talking about on THIS thread is NOT a pill. I'm not trying to convince you about Pensaid.. Just making sure I explained it right.

and for the url-mess.. I can't get it to work on this new forum yet.. on the old one, we clicked on "URL" and a pop-up opened asking us 2 questions : the http-mess as you say and the name we want to appear.

[Bill2380]

Mary, I assumed it was an anti-inflamatory pill. I'll Google it tomorrow. Thanks for getting back.

[Marykaa]

it's the same stuff that's in the anti-inflamatory pills. but it goes through the skin. As I understand it it's the first medication which goes through the skin in "the way it does" and there will be more in the years to come. you can still google, but will google more deeply if you want to ;-)

[Bill2380]

Tuesday 01/24/05

218 lbs

Basketball night- about one hour actual court time.

[Bill2380]

Thursday 01/26/06

218 lbs

Bench Press 135 lbs 10/10/10/10/8
Cable Pull Downs 216 lbs 10/10/10/10/10
40 minutes variable speed and inclination on treadmill.

Modified X Fit WOD which called for 5 sets of max reps body weight bench and pull ups. Unless my wife, or beagle, get a hell of a lot stronger I'm not trying multiple max bench efforts soon.

[kuri]

You can just play it conservative on reps Bill. I could've squeezed out another rep or two on each set but there was not another guy in sight at the time so had to be safe.

Is 10 reps close to your max at 135lbs?

[Bill2380]

No, 155lbs for 10 is probably it. Next time my son is home from school I'll put 185lbs and see how many reps I can manage.

[Bill2380]

Friday 01/27/06

218 lbs

Deadlift 5-5-5-5-5 reps
135/155/175/185/195

I've officially declared the resting over. My ab strain apparently is history, tonight was the test. Today was my 5th IASTM treatment for my elbows and they are much improved. Thank you Bill Hartman for your advice! The chiro doing them tells me that 7 or 8 treatments will give all the relief I'm going to get. I was going to do a month of one of Craig's workouts, but just enjoy the X Fit more right now. So I think that real pull-ups, in moderation, start next week.

[hard_rox]

Great news on the ab strain, Bill, and i'm glad hear you're getting relief with the elbows!! I hope you stay injury-free from here on out.

[Bill2380]

Sunday 01/29/06
219 lbs

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

32:00

Subbed 100 jump ropes for double unders

Oh what a feeling. I feel great, but that was DAMN HARD. My heart rate was over 160 for most of that workout. This is what I love about X Fit. No one would ever think to do this to yourself.

[RacerBill]

WOW!!! Now that was a workout. You weren't kidding about "No one would ever think to do this to yourself." Well done!

[kuri]

Damn good time Bill! You beat both of us on this one.

That was a good feeling after finishing.

[Buk]

Impressive work Bill. 50 burpees scare me, I think those alone would tack 10 minutes to my time. Your results are inspiring, I may have to give this one a shot later this week. I do enjoy that feeling of being done with a chipper like this one. I am glad that your body seems to be healing up.

[Bill2380]

Monday 01/30/06

219 lbs

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

1/2/3/4/5/6

"Pull-ups in moderation," that is my new moto. These were my first real chin-ups in a WOD since September. Numbers were nothing to brag about, but I didn't want to push it. I didn't have any real pain in my elbows while working so I think this is a sucessful test. Now where is that ice bag?

[Marykaa]

Sunday 01/29/06
Unbelievable!!! Excellent!!

take care of that elbow