Beyond the Limits - Page 7 - JP Fitness Forums

RobLL · 09-19-2007, 01:59 PM

As other have noted, you are lookin good on those planks. I think you are right that unless it keeps happening you can ignore an occasional failure on one side or the other.

RacerBill · 09-20-2007, 07:56 PM

Thanks, Rob!

RacerBill · 09-20-2007, 08:17 PM

September 20, 2007

Mobility stuff as usual, and yes, Julie, it includes glute activation. Cat-camel, birddog, reach roll & lift, diagongal shoulder/chest, goodmornings with vertical bar, band shuffle, shoulder press w/ bar, overhead squat w/ bar, band pull, glute bridge.

Abs: side plank, 1'30" each side. I'm glad things are back to normal.
Front plank, 2'30". I just had to see how long I could go.
Back extension hold, 1'30". Needs to improve still.

A1) Lunge stance DB rows: 20 x 12 (each side), 30 x 12, 35 x 12
Had a little trouble finding the right weight. It's been a while since I've done these.

A2) Step ups: 3 x BW x 12
Knee felt good. More wobbly than I would have liked, though.

B1) Pushup holds, 3 x 22" each position

B2) Lateral DB DL, 30 x 12 each side, then DB RDL 2 x 25+25 x 12

C1) Face pull, 3 x 60 x 12

C2) Rope Triceps Extension, 60 x 12, then 2 x 50 x 12

Good workout. Knee feels close to 100% (for my knees, at any rate!). I'm happy with the progression on the core stability.

Steve-O-68 · 09-21-2007, 10:29 AM

Glad the knees are doing better! That means after TT, we'll be squattin!

RacerBill · 09-21-2007, 02:22 PM

Quote:

Originally Posted by Steve-O-68

Glad the knees are doing better! That means after TT, we'll be squattin!

Awesome. I really want to see a demonstration of what you bragged about in that Olympic lifting thread.

Steve-O-68 · 09-21-2007, 03:11 PM

Well... uh... you see... my neck is kinda messed up... and my back... so... yeah.

gregl515 · 09-21-2007, 04:25 PM

I"m amazed you can hold your planks that long. My elbows and lower back scream between 30 sec and 1 min.

K-Court · 09-21-2007, 08:12 PM

Hey Bill - looks like you're doing great. The core tests are really good. And good news about your knee.

I was thinking about something you said recently, while I was at the gym today. You were commenting on some of the looks you get when doing your mobility exercises. I was doing the "fire hydrant" today and just couldn't look up. I could FEEL the eyes burning into my back.

UConnJulie · 09-22-2007, 10:50 AM

Glad that the knee is feeling better!!

RacerBill · 09-22-2007, 03:11 PM

Thanks, everyone.

Quote:

Originally Posted by K-Court

I was thinking about something you said recently, while I was at the gym today. You were commenting on some of the looks you get when doing your mobility exercises. I was doing the "fire hydrant" today and just couldn't look up. I could FEEL the eyes burning into my back.

Ha! It's bad enough doing birddogs and glute bridges in a crowded gym. Maybe do the fire hydrants at home... but your risk there is that the Mrs and kids will no doubt actually SAY something.

RacerBill · 09-22-2007, 03:30 PM

September 22, 2007

Back to NROL FL-2, with a few modifications: easing the knees back into the front squats and lunges, and avoiding overhead pressing. Anyone with ideas for better substitutions, by all means chime in.

Mobility stuff. You've seen the list before.

Core stability: started with back extension hold today, 2'. Side plank, each side, 1'30". Front plank 2'08". Almost there...

A1) Plate squat, 25 lbs x 12. Easy!

Front squat, 45 (bar) x 12. Still pretty easy. Knee felt good.

Front squat, 65 x 12. Now it feels like I have resistance.

A2) Wide grip row, 3 x 100 x 12

B1) SB Hip extension + leg curl, 3 x bw x 12

B2) (Sub for shoulder press) scapular wall slides, 3 x 10 and pushups plus, 3 x 8 [10 wall slides followed by 8 pushups per set]

C1) Dynamic lunge, 2 x bw x 12, then 5+5 x 12

C2) Upper body Russian twist, bw x 12, then 2 x +5 x 12

Now I can go back to ranting about Alwyn with the rest of you...

Lost Dog · 09-22-2007, 03:39 PM

Lookin' good, Bill.

I don't feel so silly doing most of my core exercises. Birddogs, fire hydrants, bridges, etc. are pretty popular at 24 Hour Fitness, luckily. Lots of mobility stuff and foam rollers, too.

bigDman · 09-22-2007, 06:08 PM

Nice Workout Bill

RacerBill · 09-23-2007, 02:03 PM

Thanks, guys.

September 23, 2007

Now that the knee's feeling better and the core stability is almost there, time to start working toward the next goal: general physical conditioning. All of Ross's sample workouts are beyond me right now. So I improvised with bodyweight stuff. And it's a nice 80 degree day so the backyard beckoned. Including rest periods, this was 20 minutes:

10 burpees
10 burpees
10 burpees
25 jumping jacks
10 burpees
25 jumping jacks
15 pushups
25 jumping jacks
20 single-leg hip extensions (10 each leg)
25 jumping jacks

I tried to limit the rest periods to one minute between sets, but there were several times in the burpee sets that I slowed down for a few seconds between burpees. Okay, maybe it was more than a few seconds. Time sort of stands still when you're gasping for breath...

L'ilJ · 09-23-2007, 02:05 PM

Quote:

Originally Posted by RacerBill

Thanks, guys.

September 23, 2007

Now that the knee's feeling better and the core stability is almost there, time to start working toward the next goal: general physical conditioning. All of Ross's sample workouts are beyond me right now. So I improvised with bodyweight stuff. And it's a nice 80 degree day so the backyard beckoned. Including rest periods, this was 20 minutes:

10 burpees
10 burpees
10 burpees
25 jumping jacks
10 burpees
25 jumping jacks
15 pushups
25 jumping jacks
20 single-leg hip extensions (10 each leg)
25 jumping jacks

I tried to limit the rest periods to one minute, but there were several times in the burpee sets that I slowed down for a few seconds between burpees. Okay, maybe it was more than a few seconds. Time sort of stands still when you're gasping for breath...

Nice! Nothin' better than a burpee to get that 'ol heart pumping.

RacerBill · 09-23-2007, 02:17 PM

Thanks, Jill! You ain't kidding. Those things are exhausting.

Victoria · 09-23-2007, 06:56 PM

Quote:

Originally Posted by RacerBill

Thanks, guys.

September 23, 2007

Now that the knee's feeling better and the core stability is almost there, time to start working toward the next goal: general physical conditioning. All of Ross's sample workouts are beyond me right now. So I improvised with bodyweight stuff. And it's a nice 80 degree day so the backyard beckoned. Including rest periods, this was 20 minutes:

10 burpees
10 burpees
10 burpees
25 jumping jacks
10 burpees
25 jumping jacks
15 pushups
25 jumping jacks
20 single-leg hip extensions (10 each leg)
25 jumping jacks

I tried to limit the rest periods to one minute between sets, but there were several times in the burpee sets that I slowed down for a few seconds between burpees. Okay, maybe it was more than a few seconds. Time sort of stands still when you're gasping for breath...

That's quite a workout, Bill!!! I'm going to start adding some Ross GPP stuff to my routine as well.