Page 3 - Rox's Return, Part Deux

[BadDog]

Cool log - ambitious goals especially given the shoulder surgery. A muscle up press to a handstand on the rings sounds cool but really hard.

[Mahler]

Originally Posted by gobbla

He's got to balance all of that manliness with something femine. Otherwise he'd carry a club and beat people.

Not Greg. The offending parties would simply vanish without a trace.

[hard_rox]

Originally Posted by gobbla

He's got to balance all of that manliness with something femine.

Thanks buddy. The check is in the mail.

[hard_rox]

Originally Posted by Mahler

Not Greg. The offending parties would simply vanish without a trace.

Shhhhh!! What is with you people!?! I give out a few tidbits of my real life and you go blabbing like gossip columnists.

[hard_rox]

Originally Posted by BadDog

Cool log - ambitious goals especially given the shoulder surgery. A muscle up press to a handstand on the rings sounds cool but really hard.

BD - thanks for stopping by. It's a good goal which I think is obtainable within a few months.

[hard_rox]

Wed. Feb 20

NROL: Hypertrophy 1
Workout: 2A

Superset: 30 sec rest
Incline DB press: 3x15: 45 lb DB (+5 lb)
Seated cable row: 3x15: 90 lb (+10 lb)

Superset: 30 sec rest
DB shoulder press: 15,13,13: 32 lb DB (+2 lbs)
Pull-ups: 12, 10, 10

Superset: 30 sec rest
Diamond pushups: 15,15,15 (+5)
High pulls: 3x15: 60 lbs (+5 lbs)

Ext. Rot (double band) 3x12
Int. Rot (double band) 3x12

Superset:
"Y": 3x12, 5 lbs
"T": 3x12, 5 lbs
"I": 3x12, 8 lbs

Decent workout. Ran out of gas on the shoulder presses and wasn't overly thrilled with the pull-ups, but hey, it's still early in my training.

[hard_rox]

Thurs. Feb 21

PL: straddle planche (partial): 3x5 sec
SR: L-sit: 3x20 sec
PL: Tuck planche: 4x15 sec
PL: V-Sit: 3x10 sec
PL: L-sit to Tuck: 5 reps
PL: Straddle press to HS (wall) 2x3
PL: HS (wall): 4x30 sec

I revisited the American Gymnast link I posted for Tina and modified my paralette (PL) progressions. I was very pleased with the partial straddle planches since it was the first time I have really put pressure on the shoulders since the injury. I have a long way to go on the hold times, but it's a start. The V-sits were a tough addition and only highlighted how tight my hamstrings are.

[Deserve]

It's not fair that you are on page 2 only because you get up early. I'm bumping.

[K-Court]

A lot of guys would be proud of those pullups even without a shoulder injury! You're doing fine ... slow and steady, y'know!

[hard_rox]

Fri. Feb 22

CW's Total Body Training

Rest = 60 sec
Floor Press: 3x5: 95,125,135 lb
Seated Cable Row: 3x5: 150 lb
Back squat: 3x5: 205 lb
Sumo DL: 3x5: 235 lb
Hammer Curls: 3x5: 30, 35 lb DBs

Extra
Scap Pushups: 2x30, elevated feet

I searched high and low for a hypertrophy program that I liked and settled with Chad's TBT. A solid mix of compound movements using decent rep/set schemes. I don't know if I'll do the whole eight week program before switching to a CrossFit-like program, but we'll have to wait and see. Still trying to dial-in the weights for some of these movements, but overall I liked this workout. Haven't done any horizontal pressing in over a year so I stated with what I thought would be a light weight. The shoulder complained on the first rep of the first set, so I took it easy the rest of the way. Felt much better after the first set.

[Deserve]

Do you get good hypertrophy results on X-Fit?

[hard_rox]

Originally Posted by Deserve

Do you get good hypertrophy results on X-Fit?

No, not really. Definite increases in strength and endurance with an associated drop in %BF, but not hypertrophy as most people view it. I'm focusing on hypertrophy to gain back some mass that I lost last year and then start working on strength gains. Once I'm done with this program I'll probably never do a hypertrophy-focused routine again.

[hard_rox]

Mon. Feb 25

CW's Total Body Training

Rest = 90 sec
DB incline press: 3x8: 50 lb DBs
DB upright rows: 3x8: 30 lb DBs
Front squat: 3x8: 95, 115, 165 lbs
Seated GMs: 3x8: 95, 115 lbs
BB curls: 3x8: 65 lbs
Dips (rings): 8,7,7x BW

Y: 5 lbs: 3x12
T: 5 lbs: 3x10
I: 8 lbs: 3x12
Int Rot (1 band) 3x12
Ext Rot (1 band) 3x12

My left shoulder was sore most of the weekend from Friday & Saturday's snow shoveling. I was favoring it to save the right shoulder. Go figure.

This workout was an exercise in caution. I think I have another 10 lbs to go with the incline DB's before they start getting tough, but I'm easing into it with the shoulder. The first rep gives a twinge, but the rest are fine. Also eased into the front squat wondering if bar pressure on my 3-month old incision would be an issue. It wasn't so I bumped up the last set. And I tried dips for the first time in years. Very, very slow dips. Don't know if I'll stick with them or not but it was nice to know I could still do a few.

[Bill2380]

And I tried dips for the first time in years. Very, very slow dips.

Danger, Will Robinson, Danger!

[hard_rox]

Originally Posted by Bill2380

Danger, Will Robinson, Danger!

Yeah, I know. It was a guilty pleasure doing them. But I can't complete a muscle up without a dip movement so this was more of a test than the start of a long-term dip program. Your post the other week in another thread about an exercise Hartman doesn't approve got me thinking about my exercise selections and shoulder health. I've started re-reading some of his older threads and will start incorporating some of his recommendations from here on out.

[hard_rox]

Tues. Feb 26

P-lette training:

L-sit: 3x20 sec
V-Sit: 3x10 sec
Tuck planche: 3x20 sec
Straddle planche (partial): 3x5 sec
L-sit to Tuck: 5 reps
Straddle press to HS (wall) 2x3
HS (wall): 3x40 sec

I really look forward to this workout. Just something about working over the bars. Made a few modifications to set/rep/times, but for the most part kept it the same as the last workout.

[hard_rox]

Wed. Feb 27

CW's Total Body Training

Rest = 120 sec
Decline BP: 2x15: 95, 115 lb (4 boards)
Chin-ups: 15, 12 x BW
Step-ups: 2x15: BW +20 lb
Deadlifts: 2x15: 155 lb
BB Skull crushers: 2x15: 45, 55 lbs

Y: 5 lb 3x15
T: 5 lb 3x12
I: 8 lb 3x15
Ext Rot (2 band) 2x10
Int Rot (2 band) 2x10

Haven't done decline pressing since college and even then it was sporadic. I spent the time to get the safety pins set to a reasonable height and ended up with about a 4-inch gap between the bar and my chest. Not much ROM but I didn't want to drop the elbows too much. The shoulder gave me some feedback so I kept the weight light. Still have room for improvement on most of the exercises.

[hard_rox]

Thurs. Feb 28

AM:
Dynamic stretching
Jump rope - 10 minutes

PM:
Gymnastics

Still Rings
Skin the cat:
Muscle ups: 4-5
Front lever: 1
L-sit press to HS: 4 attempts - really close on this!
Backwards roll 4 attempts

High Bar
Hangs with slight swing:
Cast to HSs:

Finally back to the gym!! Lots of strange looks & whispers from the dozen or so 8-12 year olds practicing. "Who is that old guy?" "What's he doing here?" Spent a lot of time hanging from the rings stretching the shoulders. Struggled with the transition on the muscle ups but once up I was sturdy doing L-sits, etc. Tried a few press to HS's and I'm not too far from completing one. The backwards rolls were ugly but I think I'll have a better feel for them once the rings are higher. So all in all a great evening. Shoulders didn't ache any more than normal the next morning so I'll take that as a good sign.