Spontaneous Human Combustion

[Lost Dog]

Thanks, John.

Today was the first time in a long time where I worked out at my "original" gym. Four years ago, I was a totally different guy there. Not too many regulars there on a work afternoon, but a couple of the trainers were working themselves out. I think one recognized me (sorta) from a couple years back.

The two trainers deadlifted today, too. Their form was excellent. The strange thing was that they didn't seem to strain much. I'm sure they could have lifted more if they'd tried. My last two sets had some groaners. They had none. They would set down the bar and immediately start chatting to the other. I can't concentrate for a minute or two after I set the bar down.

Deadlifting is supposed to be hard, right? It's not just me?

[flying scotsman]

LD, just looked over a few of your workouts. Good stuff.

The BB Hack Squat 4x6 at 185 is impressive. I have tried that exercise a couple of times and can't say I ennjoyed it. My form was dire.

[flying scotsman]

Originally Posted by Lost Dog

D1: BO Row (unbalanced by 5lbs), 3x10, 130

LD, is this with a DB or BB? What is the thinking behind it? I can guess, but I'd like to read your thoughts first

[Lost Dog]

Saturday Morning workout.

A1, Walking Lunges, 3x12
A2, Chinups, 3x8/7/7

B1, Dips, 3x12/10/10
B2, Fatman Pullups, 3x10

C1, Pushups (feet up), 3x12
C2, Step-Ups, 3x12

I used the fitness circuit that goes around the lake. It's lame. But, I guess if you're out of shape, it's cool. 1.1 miles around the lake. About 10 stopping points with exercises. Virtually every station has some sort of stretch or balancing thing. Wouldn't want to overtrain with the balance beam, so at one you do that, but the next you balance on a stump.

Jog, stretch and bench curl up (a crunch, but on a bench so you don't get dirty), jog, stretch and reverse crunches, jog, pullup, vault, and this stupid jumping thing where you bring your leg up laterally and try to touch the toes at the end of the outstretched leg (yeah, right), jog, balance, stretch your groin and hand walk across parallel bars, jog, then the circuit mysteriously ends.

The arrow shows where to go, but there are no more stations there. They either ran out of money or forgot to build them. Oh, yeah. Each station has a reminder to check your heartrate. Station one of 20 (although, it's really 18) has the heartrate formula/chart. There are a couple of other stations that I never stop at. They have things like hopping over logs and "long" jump. But, they aren't the missing stations, but they are muddy, so I don't go there.

Anyhow, I did none of these things. Just used the contaptions. I kinda want to do the grafitti artist thing and post an alternate workout that might actually work, using the same equipment.

[Lost Dog]

Originally Posted by flying scotsman

LD, just looked over a few of your workouts. Good stuff.

The BB Hack Squat 4x6 at 185 is impressive. I have tried that exercise a couple of times and can't say I ennjoyed it. My form was dire.

I don't think my form is that great, either. It was hard on my lower back. I don't think I'll do these on DL day again. I'll move them to a different day. I think I could have gone heavier, but my back felt tired.

Originally Posted by flying scotsman

LD, is this with a DB or BB? What is the thinking behind it? I can guess, but I'd like to read your thoughts first

BB. I just slap an extra 5lbs on either side, so it's uneven. In theory, it's supposed to challenge your core. I alternate sides for the 5lbs plate.

[RacerBill]

Originally Posted by Lost Dog

The two trainers deadlifted today, too. Their form was excellent. The strange thing was that they didn't seem to strain much. I'm sure they could have lifted more if they'd tried. My last two sets had some groaners. They had none. They would set down the bar and immediately start chatting to the other. I can't concentrate for a minute or two after I set the bar down.

Deadlifting is supposed to be hard, right? It's not just me?

Hmmm... now I'm wondering if I'm putting enough effort into mine. At the end of a set I'm usually breathing pretty hard, but I don't really get into intense concentration, and if I feel like it's a "groaner" I figure I'm trying to do too much.

Good work. On a day where I don't pack the right food or my gym bag it ends up really going to pot. You managed to turn it around.

[Lost Dog]

Originally Posted by RacerBill

Hmmm... now I'm wondering if I'm putting enough effort into mine. At the end of a set I'm usually breathing pretty hard, but I don't really get into intense concentration, and if I feel like it's a "groaner" I figure I'm trying to do too much.

Groan more, Bill. But, make sure to so something worth groaning for...

My advice for the day.

[Lost Dog]

B1, Pullups (supinated), 6x4, bw
B2, DB Military Press, 6x4, 55

A1, DB Low Step Up, 6x4, 75s
A2, EZ Bar Curl (back to wall), 6x4, 65

C1, DB High Incline Bench (r/p), 3x10, 45
C2, Rope Row (r/p), 3x10, 100

D, Front Squat/heals elev (r/p), 3x10, 135

r/p = rest/pause set. Pick a weight I can almost do 10 for, then repeat it for the next two sets, pausing for 10 seconds when necessary.

[Iamjennmedic]

Originally Posted by Lost Dog

Groan more, Bill. But, make sure to so something worth groaning for...

My advice for the day.

Without Bill's quote there are so many ways you could go with that!! Ouch those step ups that was 75 in each hand right! I'm dieing over here thats heavy!

[Lost Dog]

Originally Posted by Iamjennmedic

Without Bill's quote there are so many ways you could go with that!! Ouch those step ups that was 75 in each hand right! I'm dieing over here thats heavy!

There are?

Yep. One in each hand.

[Lost Dog]

A1, Zercher Squat, 3x12, 135
A2, Seated Face Pull w/rope, 3x12, 60

B1, Good Morning, 3x12, 115
B2, BB Bench, 3x12, 135/135/125

C1, Running Man Curls, 3x12, 27.5
C2, BB Reverse Lunge, 3x12, 95

[ParanoidAndroid]

Running Man Curls?

[Lost Dog]

Originally Posted by ParanoidAndroid

Running Man Curls?

Hammer curls, but you continue farther up until the dbs are above the shoulder.

[Lost Dog]

I've tightened up the diet for the past few days. I often start my day with the best of intentions, and allow myself foods that are okay on paper. But, I need to realize that some foods set me off on the road to overeating. Even on a day when I'm eating to bulk up, I can eat too much (way too much) if I eat the wrong thing.

For instance, I made a healthy pudding and a healthy "cheesecake." While they were made with absolutely nothing bad, I can't help but think that it's not a good idea to eat the whole thing in one sitting...

So, tighten it up. Don't put myself in the position where I am going to eat something that WILL send me off on a binge.

Unfortunately, even a whole wheat tortilla or a piece of fruit can make me crave more of the same or worse.

Back to the 7 Habits to see if I can stick to it. If that fails (if I fail), then it's back to counting calories. Pain in the butt. Might even mean digging out my Palm and CalorieKing again.

[Alcoholiday]

i thought they were called, "running the rack" curls?

and you don't need to count calories. just have self control

[Lisa~]

I think "running the rack" is another name for drop sets, isn't it? You move down the rack as you continue to drop weight and do more reps.

[Alcoholiday]

hmmm... i dunno. i thought it was where you move up in the weight, and then back down or something?