Beyond the Limits

[Steve-O-68]

Looks like Danny has you on a pretty solid plan. How do the knees handle the high rep squats?

[RacerBill]

Thanks much, everyone.

Originally Posted by Victoria

But, I just have to say.....wheeeeet wheeeeeer (that's me whistling at those sexy legs of yours!)

Originally Posted by Chris-STL

If your gym has a few aerobic steps you can prop up the ends of the bench to make it taller. You can also use weights, but they will slide around some.

We have one aerobics step in the weight room. If the aerobics room wasn't locked, I'd have swiped a second one. A couple of us have tried to keep two steps, but that incurs the wrath of the aerobics instructor. I'll see what I can rig up next time. I might try it with the small square step-lifter things rather than the entire top step, but I'm not sure that's stable enough.

Originally Posted by Steve-O-68

Looks like Danny has you on a pretty solid plan. How do the knees handle the high rep squats?

Glad you like the plan. Knees felt good. I was well warmed up and as you can see, I went REALLY light on the weights. I'm sure I can do much more weight, but I'll add it slowly. I'm still icing and stretching regularly.

[Chris-STL]

Originally Posted by RacerBill

Thanks much, everyone.
A couple of us have tried to keep two steps, but that incurs the wrath of the aerobics instructor. I'll see what I can rig up next time.

Yikes, you have to watch out for them. At our old gym (years ago) there was this instructor that taught 2 step aerobic classes in the morning, 2 spinning classes in the afternoon, and 1 at night. all lasting an hour. She also lifted in between these. I tried to take her night time spinning class figuring she would be half dead by then. The toilet said I was uh....wrong.

[bigDman]

Inverted Rows are great. I love them!

[RacerBill]

Things have been a little crazy around here so the schedule's a bit off.

November 1, 2007

You're all familiar with the way we moan about the unmitigated sadism found in programs written by Ian King, Alwyn Cosgrove, Leigh Peele, et al. I'm saddened to report that the Minnesota Strongman has joined the dark side...

Activation routine.
Mobility routine.
(Both the same as before)

A1) Cable Deadlift: 80 x 12, 100 x 12, 120 x 12
Trying to find the right weight. The ROM is more like an RDL, really.

A2) Body row: BW x 14, BW x 14, BW x 15
Still have my knees bent and feet forward on these.

B1) Traveling pushups: 3 x BW x 16

B2) Hanging ab raises: BW x 15, BW x 15, BW x 13

This superset causes jelly arms!!

C1) Reverse lunge: 3 x 10+10 x 12 (each leg)

C2) Incline bench row: 3 x 15+15 x 12

D1) Crossover Step-up: BW x 12, 10+10 x 12, BW x 12 (each leg)
The weighted set made my knee feel a bit "off." Not really painful, but that little twinge that says "this isn't quite right." So on the unweighted final set I realized I had a tendency to turn my right foot in on some reps. Whoops. I'll try these again next time and pay really close attention to form and foot placement.

D2) Cable chop: 3 x 40 x 12

Since I had today off I didn't recognize anyone at the gym. One guy apparently didn't like waiting for the cable stack while was doing the deadlifts, and walks up just behind me and continually cleared his throat until I finished my set. Twit.

[L'ilJ]

Wow....looks like a tough workout. Good going. So your knee is feeling pretty good?

[Steve-O-68]

Cable deadlifts... interesting.

RE: the twit. 'That guy' pisses me off. I can understand wanting to use a piece of equipment, but riding someones ass until they're done is unacceptible and I woulda said something to him. Surely there was someplace else he could have done his curls...

[Chris-STL]

Yeah, people sometimes are such jerks in the gym. I mean a simple "hey man, can I work in with you?" works well...

[RobLL]

interesting exercises you are doing now. I'll have to google some of them.

[RacerBill]

I just concentrated on my cable DLs and didn't realize just how close he was behind me until I finished and turned around. Seeing as I'm not normally in the gym on a Thursday late morning, I just chalked it up to being a grumpy old man and I'll likely never see him again. I didn't say anything, but gave him a good stare and stepped toward him, making him get out of my way as I walked to do the rows.

Yeah, I probably should have said something instead of going the passive-aggressive route. But when I work out, I want to concentrate on what I'm doing. I didn't think it was worth wasting the energy arguing with an ass.

Bright and early tomorrow I hit the road and go to the big insulator show in Springfield, Ohio. I'm looking forward to getting away for a weekend! There won't be a lot of workouts or clean eatin' going on...

[RacerBill]

Originally Posted by RobLL

interesting exercises you are doing now. I'll have to google some of them.

Thanks, Rob. Danny's already sent me pics or videos of just about all of them. Let me know if there are any you're interested in.

[RacerBill]

Originally Posted by L'ilJ

Wow....looks like a tough workout. Good going. So your knee is feeling pretty good?

Yeah, it's feeling good. I can tell I worked out today, though; it gets a bit stiff and uncomfortable but not really painful. I'll be sure to ice it soon.

[UpNorth]

That routine does look Cosgrove-esque. Even if it doesn't completely fix your knee it'll certainly keep you fit!

[Victoria]

Originally Posted by RacerBill

I didn't say anything, but gave him a good stare and stepped toward him, making him get out of my way as I walked to do the rows.

I think that said enough. Good for you...and good workout!

[Mahler]

Ah, the dark side. I know it well. But, if not for the dark side, how would we know when we step into the light.

[mel]

OH the people in the gym! Don't get me started. I think that part of the reason Chris pushed to put equipment in the basement was the fear that I might kill someone at the Y Just recently I joined a 24 hour gym for the treadmill. The most people I've seen there at once is 2. So convenient. Almost like working out in my own house.

mel

[BamaDave]

Bill, you're right - Danny's routines do look sadistic!