Beyond the Limits

[RacerBill]

Intro and all that boring stuff:
At this year's Summit, I asked for some help with my deadlift form. After a bit of training (thank you, Danny, Lisa and Nate!) it became obvious that I had a bigger problem than just understanding proper deadlift form. I needed thoracic and core stability as well as glute activation. A few weeks later, Danny asked me if I would serve as a guinea pig for his online training, and I very willingly agreed. Once I had the okay from my physical therapist (I've been working on some scapular issues that persisted after my acromioplasty in January 2006), we were ready to proceed. So here we are at break-in. Danny's calling the shots. (I almost named the log "Soon chicks will dig me, too!" but I just didn't want to receive PMs accusing me of sexism.)

Goal: Get my joints working properly! Stability where it's needed, mobility where I'm not too mobile right now.

Workout One: Thursday, May 24
Warmup: foam rolling, static stretches for chest, lats, hip flexor, piriformis and adductors
Dynamic Warmup: Bird dogs, reach roll & lift, hip/chest diagonal, thoracic extensions, [X-band walks], goodmornings with bar

Comments: After not doing them for a long time, the birddogs were tougher than I thought. The goodmornings (not traditional style, for these I hold the bar against the back of my head and spine to keep everything aligned while I bend at the hips) showed a pathetic range of motion. I really have my work cut out for me.
I also discovered that the bands had disappeared from the gym. We have a new director, and he's been replacing all the cardio equipment (but we're stuck with the same old WWII-vintage free weights… ) and the little equipment is morphing. The second swiss ball is gone, the med balls are gone, all but two of the mobility PVC pipes are gone, and two Bosus have arrived. So I wasn't able to do the band stuff.
Core training: alternating leg raise, side planks, [band walkout].
Workout A, 2 x 15 reps. Most of these were new to me, and deliberately challenge my sense of stability and balance, so I chose very low weights to get the movement down right.

Workout
A1) Lunge-stance dumbell rows: 15 lbs x 15, 10 lbs x 15
These were tougher than I had thought. After using only band resistance for the past several weeks on my shoulder, I wasn't sure how hard to push it. I tried to be safe and took the weight down for the second set.
A2) Step ups w/ one db in same hand as working leg: 20 lbs x 15, 15 lbs x 15
After not doing leg training for a few weeks, my left knee decided to get a little unstable. Aging sucks.
B1) Pushup holds: I held top, middle and bottom positions for ten seconds each. I did 5 reps but found out later I should have just held each position for longer. I'll try again next time.
B2) Lateral Dumbell Deadlifts: 10 lbs x 15, 10 lbs x 15
C1) Face pull: 20 lbs x 15, 20 lbs x 15
C2) Rope Triceps Extension: 20 lbs x 15, 20 lbs x 15

[ninja]

uh oh.... another logger from KC!

:p

Good luck! I'll be watching.

(p.s. if you get metro sports on your cable package you'll be seeing my ugly mug fairly often methinks this weekend.)

[RacerBill]

Workout 2: Saturday, May 26, 2007

Warmup and core routine.

A1) Seated row w/ V handle - 40 lbs x 15, 60 lbs x 15
Even 60 pounds felt relatively easy, but I'm just getting back into resisted upper body stuff after the shoulder therapy
A2) Split Squat: 10+10 lbs x 15, 10+10 lbs x 15

B1) Kneeling cable press: 20 lbs x 15, 10 lbs x 15
Again, taking it easy on the shoulder.

B2) Supine Hip Extension w/ Leg Curl: 15, 15

C1) Lunge stance pulldown: 30 lbs x 15, 30 lbs x 15
I discovered I'm a bit too tall to do these at the cable stack.

C2) Scapular Plane Lateral Raise, thumbs up: 5 lbs x 15, 5 lbs x 15
Again, light and easy on the shoulder.

[RacerBill]

Workout 3: Tuesday, May 29, 2007

Same warmup and core

A1) Lunge stance DB rows: 15 x 15, 15 x 15
Raising the weight gradually. Felt okay.

A2) Step ups, one DB: 15 x 15, 15 x 15

B1) Pushup holds, 15 seconds each position, 15 seconds x 2
Still too easy; I did a second set. I'll increase it next time.

B2) Lateral DB Deadlifts: 10 x 15, 10 x 15
Those last few reps are tough to keep the back from rounding...

C1) Face pull: 30 x 15, 30 x 15

C2) Rope Triceps Extension: 30 x 15, 30 x 15

[RacerBill]

Originally Posted by ninja

uh oh.... another logger from KC!

:p

Good luck! I'll be watching.

(p.s. if you get metro sports on your cable package you'll be seeing my ugly mug fairly often methinks this weekend.)

Thanks! Yeah, I'm back. If you want to venture south of the river you can even watch me literally.

I just checked. Nope, no metro sports channel. I can sort of see it, but it's grainy. Now if you became Jack Harry's guest, let me know!

[ninja]

If your YMCA is any better than mine (which I am SURE that it is) I'll need to make a trip down there.

We still need to get Steve and go go-karting at that badass place in Johnson County.

[RobLL]

Bill - I ordered bands from the presenter at the summit, three of them were about fifty dollars with shipping. They are something if you kept them in a small bag could be taken to the gym, and not worry about having to share - like lose. Nice to watch your workouts. Rob

[Leigh P.]

Good Luck Bill, Seem to be in good hands there.

[RacerBill]

Originally Posted by RobLL

Bill - I ordered bands from the presenter at the summit, three of them were about fifty dollars with shipping. They are something if you kept them in a small bag could be taken to the gym, and not worry about having to share - like lose. Nice to watch your workouts. Rob

Thanks, Rob -- I was thinking of ordering some bands from Dave. Looks like I need to, now.

[RacerBill]

Originally Posted by Leigh P.

Good Luck Bill, Seem to be in good hands there.

I think Danny will be pleased to hear that! He's not around here much these days, so I'll let him know.

[RacerBill]

Workout 4: May 31, 2007

Warm up and core work.

A1) Seated row w/ V handle: 60 lbs x 15 (too easy), 80 x 15

A2) Split squat: 10 + 10 x 15, 10 + 10 x 15
I've kept the weight low on these because they really feel different when I keep my shoulders pulled back and focus on not letting my lumbar spine flex.

B1) Kneeling cable press: 20 x 15, 20 x 15
I could have gone quite a bit heavier with my left arm, but I kept it symmetrical.

B2) Supine hip ext w/ leg curl: 15, 15

C1) Lunge stance pulldown: 50 x 15, 50 x 15

C2) Scapular plane Lat raise, thumbs up: 8 x 15, 5 x 15

[RacerBill]

61 Day Challenge Goals

Nutritional Goal: Clean eating, according to Adam’s diet with a few modifications based on info from Mike Roussell. Limit myself to two-three noncompliant meals per week, and maintain control of the non-compliant situations: i.e., a reasonable treat and not a binge. I’m a horrible sugar addict and it seems I often intend to eat two small cookies and the next thing I know I’ve eaten way more than that. Time to get a grip, set the limits even on treats, and stick to them.

Exercise Goal: My workout is planned and coordinated by Danny (per above), plus shoulder rehab/mobility. Mobility is twice daily for shoulders, once daily for lower body, and resistance training three times a week. Goals are thoracic and core stability, scapular and hip mobility, and glute activation. I hope by the end of the 61 days I’ll be able to do a proper deadlift, with correct form, or at least be much closer to it than before.

Personal Goal: With maintaining the diet, I’m expecting to lose at least a few pounds, even though I’m not on a fat-loss exercise regimen. I could certainly stand to lose some body fat. I have several projects that are in “procrastination mode” right now, so I’d like to get some work done on those, especially a glass insulator reference book a friend and I would like to write.

Competetive Goal: I’ll participate in the UMDF 5K run/walk, June 23, 2007. My knees have not allowed me to run for any real distance in a long time, but I have to admit that a one-mile walk isn’t much of a challenge. Even when I was fat, I didn’t think anything of walking several miles at a time. I’ll see if I can find some other event that fits my schedule.

[RacerBill]

Workout 5: June 2, 2007

Warmup and Core as usual. The side planks are getting longer. Went for a full minute on the left side.

A1) Lunge stance DB rows: 20 lbs x 15, 20 x 15
(+5 lbs. This feels like I'm actually doing something!)

A2) Step-Ups, one DB: 20 x 15, 20 x 15
The bench I usually use was occupied, so I was on a bench tha
t's a couple inches higher. These still feel weird with only one DB.

B1) Pushup holds: 20 seconds, each position.
I think I'm at the right time period now. I couldn't push myself back up to the top position again at the end.

B2) Lateral DB deadlift: 15 x 15, 15 x 15
Still more of a form challenge than a weight challenge, but I felt I kept my back in better position.

C1) Face Pull: 40 x 15, 40 x 15
(+ 10 lbs)

C2) Rope Triceps Ext: 40 x 15, 40 x 14
(+10) but...something tightened up in my shoulder around rep 13 of the second set. I suspect I need to double check form and concentrate on keeping the scapula back and down and just flex at the elbow only. I'll take the weight down a ways next time.

[Lisa~]

Bill, It's great to see you embarking on such a good plan. I have every confidence in Danny to guide you well. Good for you!

[RacerBill]

Originally Posted by Lisa~

Bill, It's great to see you embarking on such a good plan. I have every confidence in Danny to guide you well. Good for you!

Thanks, Lisa!

[gregl515]

If Danny designed your program where are the farmer walks and tire flips?

[UConnJulie]

Bill, program looks great! Nice goals too ... it's nice to see someone focused more on doing it right than on pushing big numbers (the PT in me loves that! )