2008 is gonna ROoOoOoOCK!!!

[RacerBill]

Thanks, guys!

Greg -- ew. That all I have to say!

[RacerBill]

May 4, 2008

Max Fat Loss Plan by Danny King

Activation & Mobility

A1) One arm DB row: 3 x 15 @ 35

A2) Serratus crunch: 3 x 15 @ 10 EH

B1) Standing cable press: 3 x 15 @ 45

B2) Pin squats: 3 x 15 @ 95

C1) Seated high row: 3 x 15 @ 70

C2) Single leg DL: 3 x 15 @ 20

D1) Turkish get ups: 3 x 15 @ 5 each side

D2) Single arm OH squat: 2 x 15 @ 5 + 10, 1 x 16 @ 5 + 10

Comments: Pin squats are getting better. After I realized I had been doing more of a sumo squat before, I narrowed my stance this time to a conventional squat. Wow. The last couple reps of the third set almost didn't happen. So that's what they talk about in spin class about your quads burning and quivering...

Took the single leg DLs down a bit and so my back felt a little better this time. Also concentrated on sticking the back leg out further.

[tkinsley]

Originally Posted by RacerBill

April 20, 2008


Dumbass move of the day -- someone had left the cage set up for 495 pound rack pulls, with the bar on the safety pins. I started pulling the plates off the right side, until I pulled off the last one. The bar flew up, the plates on the other side crashed onto the floor and the bar kept going until it hit the other squat rack (which, thank God, was unoccupied). Lots of clanging iron and noise. I didn't do anything worse than make a racket, but if the gym had been crowded, it might have been bad.

Ha! I did this on the frikkin squat rack one day... some dude rescued me from my stupidity, thankfully, and caught the other side BEFORE it flipped off the rack.

Sweaty sock protein tea... not sounding that tasty to me for some odd reason...

[RacerBill]

May 5, 2008

Atoning for the dietary sins of the past couple weeks.

Mobility: YTWL, side lying shoulder rotation, reverse lunges, some other stuff.

Warmup, 8 intervals on bike (30" work, 60" rest), cooldown. Stretching.

[RacerBill]

May 7, 2008

Max Fat Loss Plan by Danny King

Activation & Mobility
The bands have completely disappeared now. Instead of X-band walks, I used the small band with ankle straps and did sideways walks. Sorta kinda the same thing.

A1) Face pull: 1 x 12 @ 90, 2 x 12 @ 100 (+10)

A2) Plank w/ reach & touch: 3 x 12 @ bw

B1) Wide stance RDL: 1 x 12 @ 135, 2 x 12 @ 145 (+10)

B2) NG DB Bench Press: 3 x 12 @ 50 EH (+5 EH)

C1) Mixed grip pulldown: 3 x 12 @ 100

C2) Step down: 3 x 12 @ 15 EH

D1) Scapular plane lateral raise: 3 x 12 @ 15 EH

D2) Reverse crunch: 3 x 12 @ bw

Comments: good workout. Took weight up in a couple things.

Met an idiot when I was doing the face pulls. I used one side of the cable stack, and on the other a guy was doing woodchoppers. As soon as I stepped away after my first set, he took over the other cable stack, too, so he could do woodchoppers on the other side. He kept alternating between the two stacks, left and right. I guess he has a thing for always facing west when doing woodchoppers. Maybe it's good feng shui or something.

[Brentv]

Do the hot babes hang out on the west side of the gym?

Brent

[RacerBill]

Originally Posted by Brentv

Do the hot babes hang out on the west side of the gym?

Brent

Y'know, Brent, I didn't give that a thought.

Holy cow, I've turned into boring middle-aged guy...

[RacerBill]

May 10, 2008

Max Fat Loss Plan by Danny King - Week 4

Activation & Mobility

The bands managed to completely disappear in the last week or so, so no band work today. I'm thinking I'd better get some of my own. It certainly wouldn't hurt to add them to my home mobility stuff.

A1) One arm DB row: 3 x 15 @ 35

A2) Serratus crunch: 3 x 15 @ 10 EH

B1) Standing cable press: 3 x 15 @ 45

B2) Pin squats: 3 x 15 @ 95

C1) Seated high row: 3 x 15 @ 70

C2) Single leg DL: 3 x 15 @ 25

D1) Turkish Get Up: 3 x 15 @ 5 each side

D2) Single arm OH squat: 3 x 15 @ 5 + 10 (16 on last set)

Comments: Kicked my tail! I'll take the weight up in the serratus crunch next time. Pin squats are coming along. I've gotten more depth and several reps I wanted to go just a bit deeper than the pins allowed, so I made lots of noise with clanging the bar down onto the pins. I think I'll go down one more notch next time rather than add weight.

The TGUs and OHS don't get any easier... I tried to shorten the rests a bit.

[RacerBill]

May 11, 2008

Mothers' Day/Pentecost Workout

Metcon plan by Steve, stolen and thoroughly bastardized by me. All rest periods 60 seconds.

Activation & mobility

Front squat: 5 @ 135, 4 x 5 @ 155

Plyo pushup to 2" block: 5 x 8 @ bw

PNF diagonal: 5 @ 20, 2 x 8 @ 25, 2 x 8 @ 20

Complex w/ 80 lb barbell - 5 each pushup, RDL, bent over row, clean grip lunge, goodmorning: 5 rounds @ 80 lbs.

Comments: Wow - it's been a while since I've done front squats, and those felt heavy!

I've done warmup PNFs but this was my first time with using only 8 reps. I had a little trouble getting the right weight.

I think I fried my shoulders today. I'll be hurting tomorrow...

[Terry Monk]

A good hurt of course Nice job Bill.

[Lost Dog]

Originally Posted by RacerBill

Met an idiot when I was doing the face pulls. I used one side of the cable stack, and on the other a guy was doing woodchoppers. As soon as I stepped away after my first set, he took over the other cable stack, too, so he could do woodchoppers on the other side. He kept alternating between the two stacks, left and right. I guess he has a thing for always facing west when doing woodchoppers. Maybe it's good feng shui or something.

Idiot?!?! Idiot... Without him woodchopping West, the Earth would continue to be slowed more and more from your insidious and insipid Easterly face pulls! But, please, continue...

[UConnJulie]

[RacerBill]

Originally Posted by Lost Dog

Idiot?!?! Idiot... Without him woodchopping West, the Earth would continue to be slowed more and more from your insidious and insipid Easterly face pulls! But, please, continue...

I defer to your infinitely superior understanding of physics.

[Terry Monk]

Uh, Bill? Been two days and not log update. C'mon now...... There my little motivation speech is over.

[RacerBill]

May 14, 2008

Max Fat Loss Plan by Danny King

Activation & Mobility

Crowded gym, so B was done as straight sets.

A1) Face pull: 3 x 12 @ 100

A2) Plank w/ reach & touch: 3 x 12 @ bw

B1) Wide stance RDL: 3 x 12 @ 145

B2) NG DB Bench Press: 3 x 12 @ 50 EH

C1) Mixed grip pulldown: 3 x 12 @ 100

C2) Step down: 3 x 12 @ 15 EH

D1) Scapular plane lateral raise: 3 x 12 @ 17.5 EH (+2.5 EH)

D2) Reverse crunch: 3 x 12 @ bw

Comments: All but one of the 15 lb DBs were being used by the time I got to the scap plane lateral raises, so I was stuck taking the weight up.

I guess it must have been bicep curl day at the gym. It started out with a guy doing DB curls while standing on the bosu during my first superset. Then while I did RDLs, another guy goes to the power cage next to me and starts fussing with the pins. First he sets them higher, then lower. Then he loads up 135, so I thought maybe he was going to do something different. Nope. Did the full hip-thrusting whole body rock curls to get the weight moving. While I did everything else, someone or other was at the DB rack doing curls. Finally saw ONE guy do them with good form.

[UConnJulie]

Well, now that the snow has melted and T-shirt season is starting ... all the neanderthals have come out of their caves thinking they need to get their biceptz bulging!!