Have You Heard the One About . . . Lawyerjoke

[lawyerjoke]

Originally Posted by Bytsi

I'd bet it was the food... eat well today, try again in a day or 2???

We all have crap workouts for "no good reason" sometimes... Feel better!!!!!!!!!

Thanks, Bytsi -- today went much better, though it didn't involve weights. Maybe yesterday was a fluke.

Today:

Lisa's Energy System Drills with hip mobility and core emphasis

Slow jog down and back
Cradle walks down
Opposite hand heel to butt walks back
10 bw squats in place
Spiderman Climbs, 10 to each side
One-leg RDL forward, same side hand to floor
Reverse lunge walk with twist (twisting to same side as forward leg) back
10 each side Cross-body mountain climbers
Overhead lunge walk with side bend (bending to same side as forward leg) down
One-leg RDL backward, contralateral hand to floor outside of foot, back
10 T-push-ups
Lateral lunge walk right (trailing leg remains straight) down
Lateral lunge walk left back
Inchworm - 10 reps
Skip down and back
High knees down and back
10 deep wideout drops
Straight leg kick down
Butt kicks back
Mountain climbers 10 each side
Lateral shuffle right down
Lateral shuffle left back
Carioca right down
Carioca left back
Carioca with step-over right down
Carioca with step-over left back
Power skip down and back


****
Finished: 9:00 am
Total time elapsed: 22 min 50 sec

Did these with Mrs. LJ today (talk about motivation!!). Adjusted the length to 47 feet (a half court). First time I did the drills, it was about 60 - 65 feet.

Made it through all the drills. Tweaked the order like Lisa said, so I was able to perform everything. Still lots of fun, too. And, a butt-kicker.

May try Workout B this afternoon or wait until tomorrow morning. Here's hoping for a better lifting session next time...

[Lisa~]

Did she like it too? I hope so! It's always more fun to have a friend do this stuff with you!

That distance and time looks more in line with what I had in mind. If you get really good at everything and speed up, lol, you can always make the distance farther then! HA! I'm glad you're still calling it "fun."

I hope you wait until tomorrow to go through workout B again. It should be better this time.

[lawyerjoke]

Originally Posted by Lisa~

Did she like it too? I hope so! It's always more fun to have a friend do this stuff with you!

That distance and time looks more in line with what I had in mind. If you get really good at everything and speed up, lol, you can always make the distance farther then! HA! I'm glad you're still calling it "fun."

I hope you wait until tomorrow to go through workout B again. It should be better this time.

Thanks, Lisa! She DID like it. She has never struggled with her weight (she's one of these weird people who doesn't eat unless she's hungry, and then believes that food is more for function than flavor !). But, she's very thrilled with the changes in my health over the last year, and she really enjoys exercising with me. It's good stuff.

I think I will wait until tomorrow for the weights. Feeling a little "twingy" in my lower back this afternoon, and I don't want to be dumb. I may go back to single leg deadlifts for awhile, too, and just increase the weight with dumbbells.

Thanks so much for all your help and guidance!

[lawyerjoke]

Fatloss II
Workout B1 (start at 9:53 am)
60 sec rest between sets, full rest between supersets

Snatch-grip deadlift (did SLRDL's) 3 x 12 (ea leg) x 25 lb db
T push up 3 x 12

Bulgarian Split squat with overhead press 3 x 12 (with 10 lb dbs)
Inverted row with palms inverted (subbed for chinup) -- - 6, 5, 5

Romanian deadlift -- 3 x 12 x (2 25lb dbs)
Lower body Russian Twist -- 3 x 12

Well, I finished it this time, but was wiped out. The BSS's wasted my legs -- I had planned on using 89 lbs on the oly bar for the Romanians, but after the BSS's I could barely support my own weight -- my quads were gone. Trying to figure out why this is so much harder for me than FL I . . .

Anway, I feel like I really wimped out on the deadlift work today. My lower back has been weird, so I'm errying WAY on the side of caution (maybe too much, but the consequences of erring too much in the other direction are too great)...

Final observation: I tend to "travel" doing those lower body Russian twists. The last few reps were a little awkward because my feet had moved down and kept banging into a table saw (not running ) -- I had to keep scooting back to get clearance!

It was nice being outside in the cool temperatures from the rain.

[stingo]

Originally Posted by lawyerjoke

Final observation: I tend to "travel" doing those lower body Russian twists. The last few reps were a little awkward because my feet had moved down and kept banging into a table saw (not running ) -- I had to keep scooting back to get clearance!

If you found that they got a lot easier all of a sudden then I'd be very concerned.

[SpacecityPaula]

Hey I found a DTV mailing address at PBS. I just sent them an email asking Why we aren't picking up their signal

[lawyerjoke]

Originally Posted by SpacecityPaula

Hey I found a DTV mailing address at PBS. I just sent them an email asking Why we aren't picking up their signal

Cool! I kept looking around their website to see if there was any notice about them having transmission problems . . . please let me know if you hear back!

[SpacecityPaula]

This is what I got back from them

Hi Paula,fficeffice" />

Sorry to hear that you are having problems with our digital station. I am going to assume that you are using an indoor antenna. Our station is operating at a fairly low power at this time and you may need either an amplified antenna or some small outdoor antenna to get our signal. We will be increasing our power considerably in February and that should help a lot of the problems with indoor antennas.

I’m attaching a document with some web links and a list of all the ffice:smarttags" />Houston stations that you may find helpful.

If you can provide me with a little additional info about your setup I might be able to offer a few tips that may help.

Regards,

Marty Kirkland
Director of Engineering
KUHT-TV/DT
713-743-8432
www.houstonpbs.org

I tried attaching the text from the attachment he sent, and I think it saw it as spam or something

[SpacecityPaula]

Originally Posted by lawyerjoke

She has never struggled with her weight (she's one of these weird people who doesn't eat unless she's hungry, and then believes that food is more for function than flavor !). But, she's very thrilled with the changes in my health over the last year, and she really enjoys exercising with me. It's good stuff.

I think I'm dating the Male Equivalent of your wife....

[lawyerjoke]

Fatloss II
Workout A2 (finished at 7:15 am; elapsed time (excluding pre- & post-stretching: 37 min 30 sec)
60 sec rest between sets, full rest between supersets

Front squats (crossover grip) 3 x 12 x 100 lbs (+11 lbs)
Dumbbell prone incline bench row 3 x 12 x (2 x 25 lbs)*

Supine hip extension w/ leg curl 3 x 12
Barbell push press 12, 11, 9 x 89 lbs

Dynamic lunge 2 x 12 x (56 lbs), 1 x 13 x (56 lbs) (+11 lbs)
Upper body Russian Twist 2 x 12, 1 x 20

extra: bicep curls -- 2 25 lbs dbs: 7 low, 7 high, 6 full range (to failure)

*******

* subbed for wide-grip cable seated row (no cable station)

front squats -- still did with shoes on

Added some weight to a few exercises. Coffee & whey post-workout shake.

A little concern that my lower back starts to ping a little bit toward the end of the front squats, and especially during the barbell push press.

Lunges were strong today -- as opposed to the devastation caused by the BSS. I wonder if it's because I'm alternating legs on the dynamic lunges, as opposed to just blasting one leg at a time on the BSS?

Lisa's Energy System Drills tomorrow!

[Deserve]

Don't mess with your back. Overall, it looks you are making nice gains.

[lawyerjoke]

Originally Posted by Deserve

Don't mess with your back. Overall, it looks you are making nice gains.

Thanks, Gabe. I realize that the stuff I do is about 1/5th of what most people on this board do, but still, it is nice to see at least some forward movement!!

[lawyerjoke]

Lisa's Energy System Drills with hip mobility and core emphasis

Slow jog down and back
Cradle walks down
Opposite hand heel to butt walks back
10 bw squats in place
Spiderman Climbs, 10 to each side
One-leg RDL forward, same side hand to floor
Reverse lunge walk with twist (twisting to same side as forward leg) back
10 each side Cross-body mountain climbers
Overhead lunge walk with side bend (bending to same side as forward leg) down
One-leg RDL backward, contralateral hand to floor outside of foot, back
10 T-push-ups
Lateral lunge walk right (trailing leg remains straight) down
Lateral lunge walk left back
Inchworm - 10 reps
Skip down and back
High knees down and back
10 deep wideout drops
Straight leg kick down
Butt kicks back
Mountain climbers 10 each side
Lateral shuffle right down
Lateral shuffle left back
Carioca right down
Carioca left back
Carioca with step-over right down
Carioca with step-over left back
Power skip down and back


****
Finished: 8:55 am
Total time elapsed: 18 min 25 sec (down 4 min 25 sec from last time)
Done at half-court length (same as last time).

This time Mrs. LJ did a few warm up exercises, then became Mrs. Drill Sergeant and called out the exercises while I careened up and down the driveway. I think that had a lot to do with the reduced time. Still, felt great to beat last time, and to feel wiped out at the end.

Also, the youngest boy (age 7) did the whole set with me this morning. Pretty darned good, considering he woke up this morning with 5 staples in his scalp. (He pulled a great front flip on the trampoline last night -- was going for a second flip in a row, but he didn't quite nail the landing -- the tramp springs nailed his head instead! He never cried, though, and was giggling when the ER doc was stapling his head. He's an animal.)

[SpacecityPaula]

Drill Sergeants are good Glad the boy is okay.

[Lisa~]

I agree with Gabe, don't mess with that back! If you feel like you need to modify things, I'll be happy to help. Keep your shoes on for the front squats (think Olympic shoes, they have a heel). The key is no changes in your spine during execution of the squat, no tailbone tucking at the bottom especially. Stay tight in your hips/glutes as you change direction to drive upward.

On the push press, no arching your back. Keep those abs incredibly tight throughout, but especially when you're at lockout with the bar overhead. Make sure the overhead bar position is directly over your center of gravity, not out in front of you.

The lifts with the greatest potential for benefits are also the lifts with the greatest risk of injury. They must be executed with excellent technique, especially for someone who's had back problems in the past.

Great job on the bodyweight circuit! Having someone with you, even if they're just calling out the moves, is still more motivational than doing it alone! And your boy is an animal--no tears during staples and doing that whole thing with you, too! What a kid!

Is it still fun? You don't have to do it every time. Keep mixing up the cardio options. That circuit once a week, other HIIT alternatives on other days. Although, doing this circuit every time isn't bad either. Other kind of cardio, like running, can lead to overuse injuries, but these mobility drills are not likely to get you into that kind of trouble. Just be sure to enjoy whatever you choose, and mixing it up can help with that.

Keep up the good work!