Making me Even "Cappy" Steven

[cappuccino]

I'm going to resist any inkling of lactose intolerant as long as possile. Or in other words, I will NOT give up my cheese!

Just finished light version of workout B. Only have 8lb db's. Crew is on it's way over for father's day lunch

[cappuccino]

Well since I had to come home at lunch to find out why my alarm was going off, I figure I would update my log to say I also went rollerblading last night for about 45 mins. It was fun Downhill scares me, and uphill is cool. Closest I've been to intervals in quite some time. Hopefully it will give me the extra calorie burn I need

PS guess there were no burgalars :p

[BamaDave]

Nice work, Cappy! Bulgarian Split Squats make me want to cry, too. And I want to go rollerblading!

[cappuccino]

Hey, there's great place in LR to rollerblade...makes for good running too...along the river!

I'm still de-loading. Did workout A today at lunch. Nada monday and tues

Sleepy and have a bit of a headache today.

My 'a' key is not working right, very annoying :p

[cappuccino]

Speaking of Bulgarian split squats making me cry...I just got a peak at phase 1.1 and I get to do them as 60 sec ISO holds

so far looks neato...will know more after the phone consult

[galya]

ISO holds for BG squats.
I am flying over with Kleenex

[cappuccino]

hehehe I'll need it

[cappuccino]

I'm starting 1.1 Wed. Been taking things a bit too lightly, but the plan for the next couple of days (while on the road) is to do HIIT with my mobility warm-up and I'm bringing my foam roller (and skates, but who knows if I'll have time to put them on) with me

I went roller blading fri night and had a little crash in the grass. Stupid car in a neighborhood didn't want to share the road, so I had to jump in the grass...which landed me in a skid on ye old boutay. Ouie, but I'm surviving. Neck is tight and butt cheek sore, but overall good

[cappuccino]

Did a whopper of a mobility warm-up today

kettle ball swings 16lbs, 20,15
lunge x 10,10
side lunge x 10,10
bowler's lunge x 10,10
1-leg hip bridge x 10 (forgot to do these first round)
1 leg RDL x 10 (ea leg),10
burpees x 15, 10
bear crawl x 10,10
T-push-up x 10(ea side), 5 (each) then reg T-ups (no push)
moutain climber x 40,30
left lunge with reach x 10,10
trendlelberg x 10, 10

a bit of a drop off on the second round Took about 26 mins (incl 1min between) Awesome!

[cappuccino]

afternoon frolicking on the roller blades. Went for about an hour this time. WAs a little edgy from my crash on friday, but managed very well, especially in a few instances where I almost fell.

Learning to brace my abs has been very valuable at keeping me upright

[galya]

ooops, sorry to hear that. Hope you feel well!

[cappuccino]

I'm back to 100%

Got a good chiro cracking on Monday, and it has helped. My neck popped like a machine gun. Been headachy for about a week, and still some today, but overall, full of energy.

Phase 1.1 officially starts tomorrow. Had phone consult and I'm ready to go

Did mobility day tonight so I'll be good and loose for day 1.

[cappuccino]

Thurs Jun 29th

official start of 1.1

bravo, bill ! He's found my weaknesses and I can feel it.

mobility warm-up
basically the same as 1.0, but a few different exercises:
all are on each leg unless noted
forward lunge x 10
side lunge x 10
bowler's lunge x 10
1 leg hip bridge x 10
4point rock back x 10
lateral bear crawl x 10
t-Up x 10
single leg RDL x 10
Left rear lunge with posteriolateral reach x 10
trendelenburg x 10

workout:
1a) 1-leg squat on box just above paralell: 12x5lbDBs, 12x5lbDBs;12x10lbDBs
1b)dynamic blackburn x 10

had to use a bench with a couple of blocks to get just above paralell. Supposed to hold weights out front, but I can't hold 10lb weights out straight for 12 reps, so I used 5lbs. On 2nd and 3rd sets I held the weights on my shoulders. Anyway, could feel it working my "sticking" glutes, and had to be careful not to lose my lumbar curve and tuck ye old boutay under, which I noticed early on.

2a) face pull: 30lbs x 12 reps x 3 sets
2b) Split squat with band on knee and assymetrical load 20lb (held on side with front leg): 20lbs x 12 reps x 3 sets

Face pulls were cool.

Oh my god, another exercise that makes me cry and cuss Bill. It hits the weakest parts and it's not like it hurts but just sends shock waves. I did the first leg with the 20lbs, and thought I should use a much heavier weight. Switched to other leg and about died. It gets my glute medius and glute at the same time.

fun fun fun

still owe planks and foam rolling

[russ]

Sounds like a cool new workout, Cappy

[cappuccino]

It is pretty neat, Russ. It's very strange finding use for muscles that my body had previously ignored. And it's prepping me for lifting heavy again.

Help! I have a peanut butter addiction!

Next week is vacation, maybe I can detox from melted mozz and peanut butter?

Oh, did the foam rolling and ankle mobs, and most of the planks with leg raise. Also realized that I did 3 sets of the workout and only 2 were prescribed

[cappuccino]

Fri Jun 29th

Workout B

mobility warm-up

1a) hip extension on ball, 2 x 20
1b) full push up with plus, 2 x 20 with 5sec plus

hip extensions are with straight legs, not as hard as I was expecting. Full push-ups with plus are rough. I did first set fine, had to take mini-break on second set

2a) cross-over step-up: 12x12lbs;12x20lbs
2b) scaption in split stance: 5lbsx12;10lbsx12

apparently chose too light of weights on the first set. Cross-overs are neat, add a fun twist to the step-ups. Scaptions are like lateral raises with thumbs up. 10lbs was rather challenging.

3) reverse crunch 2x10

60 sec iso holds
bulgarian split squat
dip plus
prone Y

as expected bulgarians were torture. Did fine on first leg, second required a couple of rests. However, if like the lunges, I'll get both legs @ 60secs quickly

neat workout. Must roll.

I'm on vAcaaaaashun

...but I'll be keeping up with my workouts...

[russ]

Originally Posted by cappuccino

I'm on vAcaaaaashun

...but I'll be keeping up with my workouts...

Do you have a fun vacation planned?

[cappuccino]

Yep! Planning lots of Ccardio.