Making me Even "Cappy" Steven

[RacerBill]

Looks awesome!

Is the "more insightful" recipe the link you posted before?

[russ]

Looks a bit like popcorn :p

[cappuccino]

It's protein popcorn, without all the carbs

racer bill, check out the thread in the recipe section..I posted the link to the other recipe that had better clues on when it was done. ARe you gonna try it??????

[cappuccino]

Mon Jul 24

Week 4

mobility warm-up

1a) 1leg squat on box above paralell: 30lb DBs x 10x 3 sets
1b) dynamic blackburns: 5lb dbs x 10, 3lb Dbs x 10 x 2 sets

moved up on the squats and attempted to move up on the blackburns, but 5lb dbs were apparently too big of a jump. On the squats, I'm realizing getting the db's up to my shoulders is like doing a 30lb hammer curl, so I'm calling this a combo lift...not to mention holding onto them for 10 reps on each leg

2a) face pulls: 50lbs x 12 x 3
2b) split squat(front foot elevated, band on knee, assym weight):35lb x 12 x 3

boy was I happy to be done with this superset :p. Went up on the split squats. The pull from the band can make or break whether I can get the weight up, and I tried to get a lot of pull.

which is why by the time this is over, I'm saying hasta la vista to the side planks...but I should be a good girl and get them in soon. Also have some foam rolling to do.

Sooo glad I pushed through the workout, I wanted to head home after the mobility.

[cappuccino]

Tues July 25th

mobility warm-up

Workout B

1a) supine hip bridge on ball: 2x12
1b) full push up with 5 sec plus: 3x12

continued focus on the butt movement on the hip extensions. Did all 12 of the push-ups with plusses in the first step without a mini-break, which is a nice breakthrough I think I got to #9 or 10 on second set.

2a)db crossover step up: 30's x 3 x 10
2b) db scaption in split stance: 12's x 3 x 10

I tried the 35's on the higher bench again ,and it was a no go, so I lowered to the 30's. A little frustrated on step ups...I really suck at them. Scaptions were good, although I didn't go up to 15's. I don't think I could've gotten all the reps.

3) incline reverse crunch: 2x12

60 sec isos:
bulgarian split squat
dip plus
prone Y

The Y is funny these days...my arms just sort of 'stick' in that position.

Was really tired today...not enough sleep after spending too much wee hour time in CE . The whole time I was thinking about Alwyn saying "life's too short to argue on the internet", but I couldn't pull myself away :p

And, I've been suspecting that I have new back muscles, so I took a pic... I need to try to find an older one. I was probably leaner in the other one, but I don't think I had as much muscle??

[russ]

That's some serious back :p

Lookin' good, Cappy

[galya]

You rock! That's something...arms and back looking big, wow

[RacerBill]

Wow! That's an amazing back shot!! Great work!

And as I mentioned in the recipes forum, I'll definitely make cottage cheese this weekend.

[cappuccino]

Thanks y'all

Getting ready to go loosen it up and do some mobility work.

Definately make the cottage cheese, RB. I just finished mine off. It's really good. Now I think I like it best just plain, and not like the creamed stuff.

[cappuccino]

mobility day completed

[cappuccino]

Thurs July 27th

mobility warm-up

workout A

1a)1 leg box squat above paralell: 3x 10 x 30lb DBs
1b) dynamic blackburns: 3 x 10 x 3lb dbs

nice and hard...glad this is the last of this workout

2a) face pull: 3 x 12 x 55lbs
2b) split squat, front foot elevated, band on knee, assym weight: 3x12 x 35lb

woohooo, increased 5lbs on both a and b. Gladd too that it's the last of this workout. It's a love/hate relationship

3) side planks with leg raise: 2x10 with 5 sec hold

yes, I actually did these before leaving the gym.

need to do some rolling, although I've been working a bit with The Stick on my shoulders

[RedLefty]

Just wanted to pop in and say this thread is super intriguing and educational for me and RedWifey. We both have some imbalance issues, and she has some "sleeping" muscles to awaken.

Keep it up!

Signed,

The peanut gallery

[cappuccino]

Yeah! Thanks for peeking in. I'm glad you're finding it interesting. It's amazing when those muscles wake up. Hard work, but rewarding. I find it a bit more taxing than a workout where I can let my stronger muscles take over, but I dunno if that's just me.

I'm graduating to heavy stuff in the next phase

July 28th

mobility warm-up

Workout B

1a) supine hip extension on ball: 2x12
1b) full push-up with plus: 3x12

Again, got all 12 on first set, but second set needed mini-breaks after #8.

2a) crossover step-ups: 3x10 x 30lb DBs
2b) scaption in split stance: 3x10 x 12lb DBs

step-ups were ok..hard but probably not 10 reps at a 10 rep max, but I still didn't venture to grab the 35's, guess it scares me. The exciting news was that I was able to do all reps in all sets without having to set the db's down from grip failure

on the scaptions, I actually did 12 reps on the first set. Tried the 15's on the second set and got 4 then switched back to the 12's. Guess I needed 13's.

3a) reverse crunch 2 x 12

did these on a flat bench since last time I gave myself a bit of an adjustment in thoracic spine on the incline bench. There's no really good place to put my hands, and I think my shoulders were in a weird position. so on the flat bench I could tell it was still stiff there, but at least no weird cracking.

60 sec isos:
bulgarian split squat
dip plus
prone Y

did the first leg just fine on the bulgarians, but had to stop twice on the second leg, which hasn't happened since the first week! Aarrgh, guess it's testimony that I really am tired.

I'm a little better on the dip plus while sitting, but still requires a break about every 20 secs, and even then I'm not really holding up my whole body weight. I think they're harder sitting because it takes more ab work. On the dip station where I'm standing, I don't have a problem holding them. WEird.

Y's are good

wohhooooooo, done with this program! Just have mobility tomorrow.

next week will be deload, so back to week one, but just lmuch needed lighter intensity.

[Lost Dog]

Originally Posted by RedLefty

Just wanted to pop in and say this thread is super intriguing and educational for me and RedWifey. We both have some imbalance issues, and she has some "sleeping" muscles to awaken.

Keep it up!

Signed,

The peanut gallery

Um... Unbalanced and imbalanced aren't the same thing.

[cappuccino]

Sat July 29th

mobility day and OFFICIAL end of this phase!

made it into a semi-hiit mobility day. Did it indoors at my house though, and only one round, am pretty tired.

forward lunge x 10
side lunge x 10
bowler's lunge x 10
16lb DB swings x 20
single leg hip extension x 10
4point rock backs x 10
bear crawl x 10
burpees x 19 (60 secs)
t-ups x 10 (8lb DB)
moutain climbers x 60
left lunge with posteriolateral reach x 10
trendelenburg x 10
pull up x 2
chin up x 1

foam rolling
targeted exercises

done!

next week is repeat of week 1. Will try to do more mobility hiit too.

[ZachL]

Ok, I read some of this and its really neat! Great work Cappy. It's always nice to figure out what your problem is and then solve it through hard work and determination. And your back is amazing!

p.s. could someone link me to the cottage cheese recipe? I am lactose intolerant but I could use lactose free milk and make my own!?!

[cappuccino]

Thanks Zach!

The cottage cheese recipe(s) are in the Heathy Recipees sub-forum.