Making me Even "Cappy" Steven

[cappuccino]

I'm doing rack pulls today

yesterday was a mobility day...

[cappuccino]

Wed Aug 16th

mobility warm-up

1a) snatch grip rack deadlifts (neutral back): 95lbs x 8;115x8;115x8
1b) push-ups with feet on bench (max):20,17

It felt sooooo good loading up the barbell for deadlifts Snatch grip I think makes it much harder. I also am supposed to watch my tempo and include a pause at the top, also making it harder, but it slips my mind from time to time.

Push-ups were fun too. I wanted 20 on the second set too, but next time instead.

2a) kneeling cable sword from hip to statue of liberty: 2.5lbs x 12 x 2
2b) chin-ups: 2.9+8 assisted with purple band;1.5+9 assisted with purple + skinny green band

The kneeling cable thing surprised me...pretty easy up to about rep 8, then it got tough. Chin-ups were fun. It was hard to get all 10 even with the purple band, so I added the skinny green one on the second set, and still needed mini-rests to finish. Had to make sure form was PERFECT

3) knee to chest with band on feet (like a reverse crunch almost). 2 x 10

These were cool too. Took me a few to get the hang of it, but really felt it in my low abs.

60 sec ISOs
bulgarian split squat
dip plus
hanging scapular (had to do these in very small increments, my grip was fried at this point)

Awesome workout, can't wait till friday until the next one

[russ]

Pretty good weight on the rack pulls. Hoping to double it in the next few months? :p

[cappuccino]

If only I could double it by Sunday! :p

[hard_rox]

Nice job on the decline push-ups, Cappy!!!

[cappuccino]

thanks Hard Rox! I'm feeling them today, or maybe that was the chins, or the statue of liberties?

Just finished my mobility work...lats are nice and sore so they got a bit of foam rolling too.

Well actually, I have to go do my leg raises...

[galya]

I blame the statue of liberties.

[cappuccino]

you're probably right. Although this morning as they're still screaming at me, plus my forearms, I'm starting to think the slow chins are pretty darn guilty too

[cappuccino]

another mobility day. Didn't get to the gym during work (my "off" day too!) and had a 6pm appt, so decided to swap today and tomorrow.

[cappuccino]

Bill Clinton's Birthday (I just realized) Aug 19th

I celebrated by going to the gym and I see I missed out on some festivities at the Clinton Library. Oh, well, maybe next year :p

mobility warm-up

workout A

1a) cable pull-throughs: 80lb x 10; 90lbs x 10
1b) seated cable row to neck: 45lbs x 10; 55lbs x 10

went up on both exercises from last week. Nice superset, butt was really engaged

2a)db split squat: 35lb x 8; 35lb x 8
2b) DB scaption press: 20lb x 10; 20lbs x 10

same weight as last week. On the split squats, the tempo is 2-2-1, so the 35's are pretty demanding, especially with the pause at the bottom. Will push up on these next week. DB scaption presses are pretty tough with the 20's...not sure if 25's will be doable next week or not.

3a) hanging band on feet;knees to chest

found a really good use for the smith machine I was able to hang the band and get in and out of it all by myself. This is one cool exercise, still

I'm tired today, hopefully avoiding a cold..........workout was great, had a shot of espresso though beforehand

[russ]

Looks like a challenging workout, Cappy.

Is the Clinton Library nice?

[cappuccino]

It was a good workout.

Library is nice. I'll give you an update tomorrow since I'm going there for brunch

[cappuccino]

been a little slow logging.

Monday was workout B, did some good deadlifts

Tues went to a wine tasting after work, and for some reason didn't get around to doing mobility afterwards

Last night did mobility

Tonight back to Workout A

[cappuccino]

Workout A today

mobility warm-up

1a)pull-throughs:100lbs x 12; 110lbs x 12
1b) cable row to neck: 65lbs x 12; 65lbs x 10 + 55lbs x 2

2a) db front split squat: 40's x 8 x 3
2b) standing db press in scapular plane: 25's x 10 x 2

3) JS Band prone jack knife:2x 12

awesome workout...went up on all weights

had a nice dinner out afterwards..rice was well deserved

[galya]

Good job on the pull throughs, very good weight.

[cappuccino]

Thanks, galya. I think I've done them up to 120, but not sure that my form was A+.

well, time to catch up on my log.

Fri was a day trip to the lake...took about 3.5hrs to get there cause I didn't know where I was going so we stopped for much needed lunch about 30 miles past our destination :p Got to the lake and it was stormy, so we stayed under shelter for a while. When we realized it had cleared up, we got to enjoy a cooler time by the water, but was really too late to swim. Next time.

Fri was supposed to be my mobility day, but I didn't think to do it at the lake, and went out to dinner and then was too tired afterwards. However, I did get in some posture and form shots for Bill

Oh, and another reason that the restaurant story is valid here...when you walked in, you were faced with their dessert counter. 6 layer carrot cake, chocolate cake as tall, chocolate mousse mountain pie, pecan pie, nuts about fudge.... With all that effective marketing, I brought a piece of each home to share with family. That night had a hard time unloading on my sister and their boys, but finally got them to take the "slice" of chocolate cake (suitable for 3 people) . Had my parents over for lunch and unloaded the carrot cake and pecan pie. I really enjoyed the carrot cake (but my poor belly automatically starts expanding after flour and sugar, but it tasted real good going down). So 3 of us split the carrot cake and they took the pecan pie home. Last night had some really cool people over for dessert after dinner, so the nuts about fudge and the Ben & Jerry's ice cream is all but gone from my fridge (I managed to stay out of those after the carrot cake earlier in the day--my strategy was to wait until there was only a bite left in the container then attack, but I never got that opportunity as it went pretty fast )

Oh, and this left me dreaming that a road trip back to that restaurant was in site for my b-day next month...but I figured it would be shorter trip and more fun if I made a carrot cake for myself.

[cappuccino]

To separate my calorie sins from my hard training, here's yesterday's workout :p

While my parents were still here hanging out, I did my mobility day that was a day late.

Then later went to the gym:

Mobility warm-up

1a) snatch grip rack pulls: 120lbs x 5 (darn grip failed!)+115x3;115lbs x 8;115lbs x 8
1b) decline push-ups:20, 18

grip issues on the deadlifts, I could use some chalk or straps. Push-ups were only the same as last week, however I realized that the 1st week I was only supposed to do one set, and I did 2.

2a)half kneeling PNF D2 flexion (statue of liberty ) : 3lbs x 12; 3lbs x 12
2b)chin-ups: 3 + 7 assisted with band; 2+8 assisted

3) mini-band knee pull-in 2 x 12

saved isos for today

Awesome workout, my traps are sore this morning.

[cappuccino]

mobility day today + isos left over from yesterday.

Was able to do the hanging scapular retractions much longer without the whole workout before it.

Still have some stretching left...and work work