Making me Even "Cappy" Steven - Page 8 - JP Fitness Forums

ljk · 09-01-2006, 08:15 PM

Dumb question, I just saw the pic on page 1...you say you're standing straight up - do you have a back problem? You were a bit sideways...as you noted!

cappuccino · 09-02-2006, 10:55 AM

Yep, I have low back issues that are probably related to my uneven hips...although mucho mucho better these days.

Yesterday did mobility warm-up, but never got around to finishing the stretching part, so will be sure to get it in today

Sep 2nd

mobility warm-up

Workout A

1a) cable pull throughs: 8x130lbs; 8x130lbs;8x140
1b) seated cable row to neck: 8x65;8x65;8x65

up up up on the pull throughs and will only have 10more lbs to go before I run out of the cable stack. However, 140 was quite the challenge I I suppose I can always stand further away to make it harder.

cable rows to neck were tough, as usual, got mostly 8 good reps, last set and last couple of reps I might not have been able to hold the pause.

2a) front split squat:6x65;6x75;6x80;6x80lbs
2b) standing db press in plane of scaption (10 deg above para'l):8x3x25's

wowee, just when I think I'm getting used to the program, the set and reps change

. I've never done four sets before...worked well. 80lbs was good, but probably could start there next time

db preses were good too...all but the last set I felt like I got good reps in.

3) js band jacknife: 10 reps at 3-2-1 tempo

JP was there and videod it, so I'll post it later when I get it from him.

great to have workout completed early!

ljk · 09-02-2006, 12:39 PM

JP? THE JP from JP fitness?

cappuccino · 09-02-2006, 05:04 PM

Yes, of course! I work out at HIS gym

cappuccino · 09-03-2006, 04:46 PM

Mobility day at the park today. Still have some foam rolling and laundry to do

Here's the video JP took on his phone of the JS band jacknifes...coolest ever exercise

In case you're wondering, that's JP in the background saying "Do one More"...

ljk · 09-03-2006, 08:53 PM

You're so lucky!
Where do you get that band? is it harder than with a ball?

cappuccino · 09-03-2006, 09:09 PM

It is harder than with a ball because the band gets tighter the more you pull on it. Not sure where JP got the bands, but I'm sure they're on any fitness products page...maybe the one JP links to here

come to LR and you'll be lucky too

ljk · 09-03-2006, 09:15 PM

What's LR?

edit: duh, Little Rock.

ljk · 09-03-2006, 09:16 PM

And dumb question - what is the band attached to and how?

cappuccino · 09-03-2006, 09:47 PM

I have it tied over the bar of a smith machine. It's like a giant rubber band, so you just loop it over. It also works great for assited chin-ups, except your feet are in the band and it helps you get up ...

russ · 09-03-2006, 11:06 PM

Looks like a nice gym. How do you get set up for that exercise? Does someone have to pull the band down so that you hook your feet into it?

cappuccino · 09-04-2006, 05:01 PM

If I dont use the smith machine and use the power cage instead, I have to get someone to pull the band down for me. You should come to the next retreat and see the gym for yourself

Mon Sep 4th Labor day

mobility warm-up

1a) snatch grip rack deadlifts with straps: 8 x 135lb; 3 x 8 x 140lbs
1b) decline push-ups: 20, 15, 13

moved rack down to about mid-calf level and used the straps for all reps. Interesting about having a grip limiting move, Im surely NOT using my back to get up the weight. Upped 5lbs from last week on the last three sets. And yikes, first 4 sets Ive done of DLs

on the decline push-ups I got fewer because I was trying to keep my elbows in, apparently makes it much harder for me. Not to mention a third set followed by a fourth set of DLs

2a) half kneeling cable statue of liberties: 3sets x 10 reps x 3lbs
2b) chins (+assisted): 4

+4; 2+6; 2+6

got all reps on the statue of liberties...not sure when I'll ever be able to go up in weight on theses...the last couple of reps are rough!

got 4 chins! I did pause between each one, but still very happy. On the assisted I switched to the purple band (same as in jacknife vid), so they were harder this time. Mostly were consecutive, but last couple of reps needed pauses in between.

3) reverse crunch with band on feet x 15

awesome workout...I'm toast

Had an interesting PWO shake: green tea, orange protein powder, 1/2 bananna, few blueberries, and tangerine greens +. I thought it was good, but my nephews nearly puked :p

galya · 09-04-2006, 10:35 PM

Kids are smart

It sounds like a shake I would have

cappuccino · 09-05-2006, 07:09 AM

Ah, they were suspicious when the saw the green to begin with :p, but somehow still tried it.

My low back, or shall I say right above my hips on the outer edges are sore today. Mobility will be good for me today

cappuccino · 09-09-2006, 08:21 AM

back from a couple of days out of town.

got my workout A in wed morning before I left, it was a good one.

front split squats up 5lbs to 85 x 4 sets x 6 reps
rest was good, but I don't remember the details

thurs was nada as my day was packed from when I woke up to a late work night.

fri morning I got a mobility warm-up in and some hip flexor stretches in the auditorium meeting

today back for workout B (deadlifts

)

RacerBill · 09-09-2006, 08:32 PM

Quote:

Originally Posted by cappuccino

Had an interesting PWO shake: green tea, orange protein powder, 1/2 bananna, few blueberries, and tangerine greens +. I thought it was good, but my nephews nearly puked :p

No doubt you're a cool aunt... grossing out the boys!

bigDman · 09-09-2006, 08:36 PM

nice squating keep it up

cappuccino · 09-10-2006, 07:02 AM

hehehe, y'all are funny. Their favorite lately is nephew swings (I use them for kettleballs when they are available :p )

well yesterday's workout was a nap

I've been really tired for the past three days. Got home and went to take a nap around 5:30 or 6, and am just now getting up! My sister and nephews have been sick...I'm hoping I've avoided it by sleeping it off