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
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
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.
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
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
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
(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!
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
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
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.
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
I think Danny will be pleased to hear that! He's not around here much these days, so I'll let him know.
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
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
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
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.
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
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.
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
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!
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
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! )
__________________
Life's a Journey ... Enjoy the Ride!
If Danny designed your program where are the farmer walks and tire flips?
HA! Too funny.
But on a serious note...
See, that just proves what a great trainer Danny is. Instead of making all his clients' workout look a whole lot like what he does for himself, he has the knowledge to create a plan that meets their goals and works on their limitations.
I see so many trainers simply reuse what they do for themselves without any concern about its appropriateness for the client. It's kind-of a pet peeve of mine! I met Danny at the Summit and was with him when we watched Bill demo his deadlift. I was impressed with Danny (and Nate too). Bill's in good hands.
Came latet to this one Bill - Good luck in the challenge, the program looks great and the goals certainly attainable
__________________
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Walk on
With hope in your heart
And You'll Never Walk Alone
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There's no free lunch, especially when it's served with special sauce (lostdog)
***************************** My Log - PC Plod
And I have to interrupt the Danny love-fest to log the next workout.
Seriously, though, I'm glad you guys approve. I certainly feel very fortunate to have him as my trainer.
Workout 6: June 5, 2007
Warmup and core. Managed 65" side plank on left, 60" on right.
A1) Seated row w/ V handle: 90 x 15, 90 x 15
(+10, felt pretty good)
A2) Split squat: 15+15 x 15, 15+15 x 15
(+10, Gawd I hate these)
B1) Kneeling cable press: 30 x 15, 30 x 15
(+10, I think I'm at the limit here)
B2) Supine hip ext w/ leg curl: 15, 15
C1) Lunge stance pulldown: 40 x 15, 40 x 15
Whoops. I didn't have last time's log with me, so I guessed and ended up doing -10 lbs.
C2) Scapular plane lateral raise, NG: 10 x 15, 10 x 15
+2 lbs.
The gym's been getting weird lately. Tons of new people (even though it's not January), not many who really seem to do more than just wander around, pick up a dumbell and do some lateral raises and biceps curls, then a couple bench presses. The trainers/staff seem to have disappeared. I don't know if that's budget cuts or what's going on.
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
The gym's been getting weird lately. Tons of new people (even though it's not January), not many who really seem to do more than just wander around, pick up a dumbell and do some lateral raises and biceps curls, then a couple bench presses.
it's the "oh no, summer is coming, might need to take off shirt" crowd
completely agree. went to the gym yesterday and saw one regular and about 6 guys I had never seen before. I was wondering if it was actually my normal time. It was surreal.
__________________
Quoth David Banner: "Like a pimp"
It's not a beer belly. It's a gas tank for a sex machine.
Good luck in the challenge Bill! Split squats -- I'm guessing it works one leg at a time -- maybe somewhat similar to bulgarian squats -- which I did this evening, but absolutely hate. I will be following you log with interest, as I have had shoulder problems in the past, and will be curious to see how your training will go.
Split squats -- I'm guessing it works one leg at a time -- maybe somewhat similar to bulgarian squats -- which I did this evening, but absolutely hate. I will be following you log with interest, as I have had shoulder problems in the past, and will be curious to see how your training will go.
A split squat is the same as a static lunge in NROL.
It's not in my log, but I'm doing shoulder mobility twice a day, per the therapist. Band rows, internal and external rotation, band shrugs, plus some arm movements with no resistance; and static stretches. I also ice it for 15 minutes at least once a day (usually after the evening mobility set). So far, so good. It doesn't help that I sit at a computer all day.
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
If you've got I/O, do the movements from Bill Hartman's Behavior Modification section throughout the day at your computer. You could set yourself up some pop-up reminders so you won't forget.
I'm impressed with the way you're taking care of yourself, Bill. Good for you.
Thanks, Lisa. I appreciate your expert advice! I/O is on my list of stuff to get. I've heard Bill talk about taking regular breaks but I'm sure there is more detailed info on I/O.
And hey, if I don't take care of myself, who will?
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
Warmup and core. Side planks 60" each side, both reps. Soon I'll be back to where I was.
A1) Lunge stance DB rows: 20 lbs x 15, 20 x 15
A2) Step ups, one DB: 20 x 15, 20 x 15
B1) Pushup holds: 20" each position x 2
B2) Lateral DB Deadlifts: 15 x 15, 20 x 15 (+5)
C1) Face Pull: 30 x 15, 40 x 15
C2) Rope triceps Ext: 30 x 15, 30 x 15
These made my shoulder twinge the last time. This time I took the weight down 10 lbs and concentrated on form, keeping my shoulder blades back and down and keeping the upper arm immobile while generating movement strictly with the triceps. MUCH better!! Here's that epiphany thing they were talking about in OT!
I have today off and went this morning. I was the youngster in the gym today! I think it's great that we have patrons who want to exercise no matter their age, but some of these folks scare me a bit --there is a wizened little old guy with very little ROM, and I watch him shuffle over to the free weights, pick up a DB and he starts swinging it around with momentum rather than control. I keep cringing and hoping I don't need to call 911.
I'm off to an insulator swap meet this weekend! I've been saving up my "unclean eating" points to use the next couple days. We'll see how that affects Sunday's weigh-in!
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
Being out of town for the weekend meant no Saturday workout. I forgot to put my gym bag in my car before leaving for work, which would normally lead me to just blow off the Tuesday workout. But NO.... there's a challenge on! I went home after work, and went to the gym later than usual. But I was there.
Usual warmup and core.
A1) Seated row, V handle: 100 x 15, 100 x 15 (+10)
A2) Split squat: 15 x 15, 15 x 15
These still wear me out in a hurry.
B1) Kneeling cable press: 30 x 15, 30 x 15
B2) Supine hip ext w/ leg curl: 15, 15
C1) Lunge stance pulldown: 50 x 15, 50 x 15
C2) Scap plane lateral raise, NG: 10 x 15, 10 x 15
A few creaks and groans after going 3 days without a workout, but not too bad. The knees weren't quite cooperative, but nothing major.
Results of Sunday's weigh-in: 191. Down 3 pounds. I'll take that, especially since the weekend wasn't exactly clean eating.
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
Beyond the Limits
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to log the next workout. 
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