Beyond the Limits

[RacerBill]

October 7, 2007

Let's see if I can get this all typed in before green flag...

Mobility as usual.

NROL FL2-A

A1) Front Squat: 3 x 135 x 10 (+20)

A2) WG Row: 3 x 130 x 10

B1) Hip Ext/Leg curl: bw x 10, 2 x bw x 10 (single leg)

B2) Scap wall slide: 3 x 10 x bw

C1) Dynamic lunge: 3 x 15+15 x 10 (+6)

C2) Upper Russ Twist: 3 x 15 x 10 (+3)

'Cause I'm vain...:

D1) Bi curlz: 2 x 25 x 10

D2) Skull Crushers: 2 x 25 x 9 (f)

When I woke up this morning, I felt a bit queasy and didn't want to eat. Ate breakfast anyway. Wasn't 100% when I got to the gym, but did it. Ended up being a good workout anyway.

[lance02]

Nice front squats Bill.

Happy curling!

[Chris-STL]

Howdy from the other side of the state!

No kidding on the front squats, nice job. My legs are still sore from mine on monday.

[RacerBill]

Thanks, Chris and Lance.


October 9, 2007

Mobility stuff.

NROL FL2-B

A1) SG DL: 3 x 125 x 10
Could have gone heavier. Ah, well...

A2) T-Pushup: 3 x 10 (each hand) x 10

B1) Bulgarian torture: 3 x 15 (each hand) x 10

B2) Underhand lat pull: 3 x 180 x 10

C1) RDL + row: 65 x 10, 2 x 75 x 10
The RDL part is so much easier than the row... last couple reps I had some trouble getting the bar all the way up to my chest

C2) Lower body Russ Twist: 3 x 10
Yup... still HATE these. And tonight I had the added irritation of a guy (the same one who thought I was wasting time by doing mobility first, incidentally) try to start a conversation while I was halfway through a set. I just grunted a reply. Yeesh.

[K-Court]

Someone tried to talk to you during the Russian Twists?? Dude is clearly an idiot. Love the "Bulgarian Torture" name. Good work on the w/o, Bill. Looks challenging - especially the RDL/row combo. Yikes.

[SpacecityPaula]

Originally Posted by RacerBill

C2) Lower body Russ Twist: 3 x 10
Yup... still HATE these. And tonight I had the added irritation of a guy (the same one who thought I was wasting time by doing mobility first, incidentally) try to start a conversation while I was halfway through a set. I just grunted a reply. Yeesh.

See you could have used this to come up with a new exercise combo that no one else has thought of...

The Lower Body Russian Twist with a Boot to the head thrown in for the annoying spectator.

[Chris-STL]

Makes me glad I mainly workout in my basement. Only one that bugs me when I lift is my dog. However a dog tongue in your ear when you are trying to bench can be interesting.

[Steve-O-68]

Originally Posted by Chris-STL

Makes me glad I mainly workout in my basement. Only one that bugs me when I lift is my dog. However a dog tongue in your ear when you are trying to bench can be interesting.

My cat likes to jump on my chest while I'm benching. More often than not, he doesn't jump high enough (he's a fat ass) and ends up clawing me. Nothing better than 5 inch cat scratches while you got 225 in your hands.

[RacerBill]

Originally Posted by Steve-O-68

My cat likes to jump on my chest while I'm benching. More often than not, he doesn't jump high enough (he's a fat ass) and ends up clawing me. Nothing better than 5 inch cat scratches while you got 225 in your hands.

Deadlift shin scrapes don't sound so bad now...

[bigDman]

nice front squat PR!

[RacerBill]

Thanks, Paul! It's not quite a PR; at least, I know I have done more weight before, for lower reps. I suppose we can consider it a 3x10 PR.

[RacerBill]

October 11, 2007

Mobility and stuff.

NROL FL-2A

1A) Front Squat: 3 x 135 x 8

1B) WG Row: 3 x 130 x 8

2A) Hip ext, single leg: 3 x BW x 8 (each leg)

2B) Scap wall raise: 3 x BW x10

3A) Dynamic lunge: 3 x 15+15 x 8

3B) Upper body Russian twist: 3 x 15 x 10

4A) Preacher curlz: 25+25 x 9, 25+25 x 7

4B) Skull Crusherz: 25+25 x 9, 25+25 x 8

Didn't get enough sleep last night, and ran out of some groceries so I don't think I got enough calories earlier today. My warmup sets felt really heavy, so I didn't push it too hard tonight.

[RacerBill]

October 13, 2007

Mobility stuff as usual.

NROL, FL2-B

A1) Snatch Grip DL: 3 x 135 x 8
At last I'm up to the 45 lb plates!

A2) T Pushup: 10 (each hand) x 8, 2 x 12 x 8

B1) Bulgarian torture: 2 x 15 (EH) x 8, 1 x 20 (EH) x 8

B2) Underhand lat pull: 3 x 190 x 8

C1) RDL + Row: 3 x 75 x 8

C2) LB Russian Twist: 3 x BW x 8
With 8 reps they're doable. I have no clue how to add resistance on these. No way am I going to attempt to hold a DB between my feet...

Had a nice little surprise. A big guy at the gym -- a firefighter who's about my age -- hadn't seen the T-pushups before. He said he'd have to try them. Now if I get everyone in the gym doing NROL, I'll have to wait for the squat rack...

[RacerBill]

Hmmm... my log inspires Google to insert an ad that says, "Reclaim your brain: improve memory, increase attention."

What does that say about me?? Doofus disease is an ugly thing....

[RacerBill]

Okay, I've been getting a bit lazy on the general conditioning stuff. Today we had a great fall day in the 70s, so time to get in the backyard and do some stuff.

I was inspired by Ross's "Deck of Cards" workout, so I made up a bunch of cards with different BW exercises on them and shuffled them, and picked a bunch.

Three rounds, ten times each:

Tuck jump
Pushups
Jumping jacks
Burpees
One-legged deadlift (10 each leg)
Prisoner squats
Crunches

Total time 19:20.

[Lost Dog]

That looks pretty brutal.

[gregl515]

You must be the weird neighbor that all your neighbors talk about! ("What did he do today?")