Making me Even "Cappy" Steven

[cappuccino]

Being crooked finally caught up to me, so now I'm headed down the straight and narrow. Cappy's correcting and Bill's directing (ok enough cheese)

Here's my mug shot from a couple of weeks ago. Yes, I am standing up straight.




Those of you who remember me from when I was actually keeping a log might recall that I cut out running cause it became all pain and no fun, then bye bye heavy back loading, then hasta la vista all bilateral movements, then sionaro one legged squats (cause my form sucked!), leaving me with no other options than to convince Bill Hartman to set me on the straight and narrow so I can become Even "Cappy" Steven.

so here begins my 4 week corrective path........welcome and wish me proper form

[cappuccino]

prelude:
for the past few weeks (when at home) I've been doing mainly TT bw stuff (great for the outdoors and living room!) and playing around with my chin-up bar. Did two consecutive pull-ups at the park the other day! But, it's been quite a while since I've done anything "heavy".

Wed May 17th

Things I learned so far today:
1) MUST focus on keeping abs tight when doing my single leg movements to keep my hips from twisting
2) FORM FORM FORM

mobility warm-up
10 reps of:
front, side, and bowlers lunge
single leg bridge
hydrant
groiner
bear crawl lateral
T-up
left posterior lunge with posteriolateral reach
Trendelendberg

Workout A
1a) Single leg RDL 10lbsDB x 15 reps x 2 sets
1b) I, T, Y on swiss ball with thumbs up 2sets x 15

On the RDLs, I had to be able to balance a glass of water on my hips, (aka keep my hips flat). 10's were light, so I went for the 15's on the second set but was wobbling all over the place so I got the 10's again. Wow, making sure I stayed straight made me feel these like I never have before.

I,T,Y were also tougher than it looked...

2A) single-leg one arm cable row x 2 sets x 15 reps (2 and 3 on cable machine
2b) bulgarian split squat with band on knee 2x15 (bw)

the first exercise was fun, took me a few reps to get the hang of it. Bulgarian split squats with the band were torture. The band is on my knee, pulling it inward, and I have to resist it to stay straight (and keeping my abs tight the whole time)

3) side bridge 2 sets of 10 x 5 secs

foam rolling...got to go do that now

Ahhh, it feels great to be fixing what's been keeping me down

[galya]

Good luck cappy! I missed your log. Bill is a genius and you are an exceptional person, so I am sure you will end up with great results. I will be checking on your progress and supporting you along the way!

[galya]

Trendelendberg
Help me out here (being the dumb foreigner of the board)

[hard_rox]

Nice to see you posting again, Cappy. Good luck with the corrective work.

[cappuccino]

Thanks guys!

I'm aware of muscles this morning that I don't think I recognized so much before. FEels good

hmm, the Trendelendberg
is hard to describe, it's like a hip drop move standing up . Don't feel foreign, many of these are brand new to me too

[Mahler]

Go, Cappy!
Go, Cappy!
Go, Cappy!

And the crowd goes wild!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!!!!!!!!!!!!!!!!!!!!!!!

[Buk]

I am glad that your log is up and running again even if you aren't yet. But I am sure that you will be on that path soon, especially with Bill directing. Hopefully he will get you straightened up quickly. A custom, corrective workout will be fun to watch.

[russ]

Nice to see your new log. I like the title

[Kaiser]

Welcome back. If I tilt my head to the right a bit, you look perfectly straight!

Glad to see that you, like me, are actually following Bill's advice. I work on my deficient areas 3 times a week now, and use his closed chain warmups.

[TrainingGirl]

Good luck with your next 4 weeks. Just keep saying that in your head..."form form form!" Pic looks great btw..look at those abs!

[galya]

I love those abs.

[kmwest]

Originally Posted by galya

I love those abs.

You're not the only one. Good luck Cappy.

[cappuccino]

awww, I did miss you guys, and now I re-remember why I liked logging

yeah, Kaiser, I thought the same thing about my pic, reminded me of that V-8 commercial where everything was off kilter a bit.

Abs? It must've been a good day. Feeling really bloated today.

had another exciting workout day...glad that tomorrow is only mobility, targeted exercises, and foam roller, however

Thurs May 18th

mobility warm-up (same one)

Workout B
2 sets x 20 reps:
1a) End range hip extension
1b) Push-up Plus

hip extension was rough...really had to focus to even get my butt up. Left much harder than right, however.

Push-up pluses were great, took me about 10 before I could really feel it.

2 sets x 15 reps:
2a) 90 degree step-up x 12lb DB
2b) Standing cable push (30lbs)

Like galya and ljk, these 15 reps are killer! I used to do these much heavier, but lower reps. Again, focus on no wobbly and keeping those abs tight, and I even had to put back the 15lb db's after about 3 reps on first try.

Standing cable push is fun...feels really good in shoulders. I think Buk demoed this at the retreat. It felt familiar as I was doing it.

3) Dead bug (my favorite exercise name, it makes me chuckle)
wow, these are cool

ISOs x 60 sec hold
lunge
dip plus
Inverted row

held the first leg on the lunge for 60 secs, but had to stop around 4 or 5 times on the second leg. Not sure if it was weak leg or just fatigue from being second leg.

held dip plus the whole time. Did it hanging in the roman chair.

Had to stop once on the inverted row hold.

wow, hurts so good in all the right places. Weird thing is that I feel sort of "released" in my abs/front hips...like they're floating instead of pulling.

the mobility warm-up reminded me of every muscle I worked yesterday. Gonna do some bonus foam rolling tonight though.

[galya]

Maybe over the weekend you can do a glossary of exercies for us

[cappuccino]

That's probably a good idea! :p

Fri March 19th

mobility warm-up
targeted exercises:
TFL stretch
swiss ball hip flexor
in line lunge with twist
swiss ball lateral flexion (right side up)

foam rolling

came home and had a nap...late mobility/recovery day, but wow do I feel nice and loose now. I love this free hip feeling.

My right glute medius is more sore than the left..

back to RDLs tomorrow

Night night!

[cappuccino]

Saturday March 20th

Workout A

mobility warm-up

1A) 1 leg RDL x 15 reps
12lb DB, 15lb DB

1B) I,Y,T on swiss ball x 15 reps x 2 sets

Did much better on RDLs. Although when wobbly I'd stop and then regain balance and go again. Will get serious with weight next time.

I,Y,T's really work my low back. Very nice...and paired with the RDLs, I feel like I'll stand straight from here forward

2A) Bulgarian Split Squat with band on knee x 15 reps
bw, 15lb DBs
2B) 5 sec side planks x 10 reps

Had a better set up this time with the bench and band on the Bulgarians. Added weight on the second set...again, will probably go higher next week too. Hard, but not killer.

Don't know why, but I find the high rep planks for 5secs harder than the 1min holds.

foam rolling

Another day of loose hips, feeling great!

(now if only I'd reduce my calories a bit.......................)

[gregl515]