| The Training Log Log your workouts here. Get support and critiques |
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02-21-2008, 12:52 AM
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#481 (permalink)
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Plaid Shorts Rule!
Join Date: Jun 2004
Location: Vancouver, Canada
Posts: 7,522
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NROL Break-In
Straight Set
Goblet Squat w/ DB (in lieu of back squat)
2X15 @ 35 DB (finally, a squat I actually like doing ...)
Alternating Sets
Static Lunge w/ DBs
2X15 (each leg) @ 30s
Two Point DB Row with Elbow Out
2X15 @ 30
Alternating Sets
Pushup
2X17
Crunch, Elbows Out (in lieu of swiss ball crunch)
2X22
Extras - Alternating Sets
Leg Raise
3X10
Side Plank
2 X 65 secs (each side)
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
Last edited by K-Court : 02-22-2008 at 05:11 PM.
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02-21-2008, 01:38 AM
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#482 (permalink)
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Has Pretty Lips
Join Date: Aug 2004
Posts: 8,767
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Not only are goblet squats fun, but you look like such a stud when you do them  |
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02-21-2008, 02:14 AM
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#483 (permalink)
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Plaid Shorts Rule!
Join Date: Jun 2004
Location: Vancouver, Canada
Posts: 7,522
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As opposed to any other time, Tony? 
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
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02-21-2008, 05:56 AM
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#484 (permalink)
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I see banned people
Join Date: Feb 2004
Location: Northeast
Posts: 3,198
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Great news, Rob!! Did she give you any exercises to train those muscles to fire or are you on your own? It must be a huge relief to hear it might not be a disk issue.
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02-21-2008, 08:23 AM
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#485 (permalink)
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Kettlebell Kween
Join Date: Mar 2006
Location: Houston
Posts: 2,220
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Knowing is half the battle! I am so glad it seems like something that can be fixed (strengthening those little muscles) and not something you have to live with (bulging disc).
I have to say that I was a little disappointed in the 10k thing b/c my partner backed out of our run. Then I ran 2 miles in my 11 min/mile goal (yesterday for the first time) and thought I would throw up. So, I guess it's not as bad as I initially thought!
Take care, Rob! |
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02-21-2008, 08:44 AM
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#486 (permalink)
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Senior Member
Join Date: Dec 2006
Posts: 1,520
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glad you've got a path forward, man.
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02-21-2008, 10:08 AM
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#487 (permalink)
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Resident Business/Marketing Guru
Join Date: Jul 2004
Location: Rounding Third
Posts: 5,394
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What's up with the elbows out on everything? What did I miss?
__________________
Past performance is not indicative of future success.
Never argue with an idiot. They drag you down to their level and beat you with experience.
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02-21-2008, 10:49 AM
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#488 (permalink)
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Plaid Shorts Rule!
Join Date: Jun 2004
Location: Vancouver, Canada
Posts: 7,522
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Quote:
Originally Posted by hard_rox
Great news, Rob!! Did she give you any exercises to train those muscles to fire or are you on your own? It must be a huge relief to hear it might not be a disk issue.
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Yes, she gave me a couple of things to do for the first week. Really it's just trying to engage those muscles at this point. It is very difficult to isolate them and to engage them without engaging the larger muscle groups (that are used to taking over). She said it would be baby steps at first until they started firing ...
About the disk issue, she said I could very well have a slightly bulged disk but that it's not a big deal. She said that bulged disks tend to be worse when you're younger because they contain more fluid ... so there's more to bulge. As you age, they kind of dry out and are less problematic. Somehow, I think this is a mixed blessing ... 
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
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02-21-2008, 10:50 AM
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#489 (permalink)
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Plaid Shorts Rule!
Join Date: Jun 2004
Location: Vancouver, Canada
Posts: 7,522
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Quote:
Originally Posted by RedWifey
Knowing is half the battle! I am so glad it seems like something that can be fixed (strengthening those little muscles) and not something you have to live with (bulging disc).
I have to say that I was a little disappointed in the 10k thing b/c my partner backed out of our run. Then I ran 2 miles in my 11 min/mile goal (yesterday for the first time) and thought I would throw up. So, I guess it's not as bad as I initially thought!
Take care, Rob! |
Glad to see you're still in the race, Jamie. Sorry again I couldn't partner up. 
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
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02-21-2008, 10:51 AM
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#490 (permalink)
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Plaid Shorts Rule!
Join Date: Jun 2004
Location: Vancouver, Canada
Posts: 7,522
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Quote:
Originally Posted by Deserve
What's up with the elbows out on everything? What did I miss?
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Richie - thanks, man.
Gabe, dunno the answer to your question. On the row, this is what Alwyn's program calls for. On the crunch, it just makes it a little more difficult. This is something I carried over from BoM. No magic ...
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
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02-22-2008, 05:08 PM
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#491 (permalink)
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Plaid Shorts Rule!
Join Date: Jun 2004
Location: Vancouver, Canada
Posts: 7,522
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NROL Break-In
Straight Set
Deadlift
2X15 @ 135
Alternating Sets
Step Up w/ DBs
2X15 (each leg) @ 30s
DB on-arm shoulder press (palms in)
2X15 (each arm) @ 30s
Alternating Sets
Close-grip lat pulldown
2X15 @ 110
Reverse Crunch
2X30
Extras - Straight Sets
BB Curl
3X15 @ 50
Triceps Press Down
3X15 @ 50
Comments: This went well. Increased weights on most lifts. The DLs are still a little dicey on the back and right glute. Was only supposed to do 20 reverse crunches but made a mistake and did 30. Sciatica's not too bad today.
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
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02-22-2008, 09:42 PM
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#492 (permalink)
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Senior Member
Join Date: Jun 2006
Location: Rural, Western Washington
Posts: 2,992
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so its back to nrol break in i do that frequently! right now i'm out of commission from 2 finger injuriews, and cellulitus infection
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02-23-2008, 01:24 AM
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#493 (permalink)
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Plaid Shorts Rule!
Join Date: Jun 2004
Location: Vancouver, Canada
Posts: 7,522
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That doesn't sound too good, Rob. What did you do to your fingers?
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
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02-23-2008, 01:47 AM
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#494 (permalink)
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Senior Member
Join Date: Jun 2006
Location: Rural, Western Washington
Posts: 2,992
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Quote:
Originally Posted by K-Court
That doesn't sound too good, Rob. What did you do to your fingers?
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see my training log, but french chef knife +plum tree spur injury , day in er,
last thing i expected. tentaviely ok, but no gym for next few days |
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02-23-2008, 12:00 PM
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#495 (permalink)
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Plaid Shorts Rule!
Join Date: Jun 2004
Location: Vancouver, Canada
Posts: 7,522
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Quote:
Originally Posted by RobLL
see my training log, but french chef knife +plum tree spur injury , day in er,
last thing i expected. tentaviely ok, but no gym for next few days
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Sorry to hear that, Rob. Hope it's a quick heal and you're back in the gym soon!
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
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02-23-2008, 06:30 PM
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#496 (permalink)
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On the manga bandwagon
Join Date: Apr 2005
Location: Sugar Creek, MO
Posts: 6,541
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30 reverse crunches! You abs stud, you.
__________________
Keep your eyes on YOU; don't let the achievements of others dictate your obsessions. -- Alan Aragon
Log: 2008 is gonna ROoOoOoOCK!!!
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02-23-2008, 07:41 PM
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#497 (permalink)
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Senior Member
Join Date: Dec 2006
Posts: 1,520
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Quote:
Originally Posted by RacerBill
30 reverse crunches! You abs stud, you.
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Rob is the Canadian Brad Pitt. |
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02-25-2008, 05:23 PM
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#498 (permalink)
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Plaid Shorts Rule!
Join Date: Jun 2004
Location: Vancouver, Canada
Posts: 7,522
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Ha. I wish.
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
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