2008 is gonna ROoOoOoOCK!!!

[RacerBill]

May 18, 2008

Quick metcon workout.

Warmup mobility/activation: YTWL, overhead squat with thoracic extension, side lying shoulder rotation, prone hip extension

BB complex w/ 80 lb BB, 5 reps each: pushup, RDL, bent over row, clean grip lunge, goodmorning.

6 rounds 13:37.

I'd planned to do as many rounds as possible in 15 minutes (EDT style) but after the 6th, I smacked the back of my head at the end when I did a sort of behind-the-neck push-press to get the bar back to the ground. That qualifies as a Dumbass Move of the Day, I suppose.

[RedWifey]

Dude, you should try to set a goal...only one DaMofD per week!

Hope your noggin's okay!

[RacerBill]

Originally Posted by RedWifey

Dude, you should try to set a goal...only one DaMofD per week!

Hope your noggin's okay!

Wow, it's got its own web abbreviation now! But wouldn't the reduction make it a dumbass move of the week?

And the noggin's fine. Minimal dain bramage.

[stingo]

Originally Posted by RacerBill

Wow, it's got its own web abbreviation now! But wouldn't the reduction make it a dumbass move of the week?

And the noggin's fine. Minimal dain bramage.

He's right - that'd be a move of the week.

I guess it would depend on how much color you'd like to add to your log.

[RacerBill]

May 20, 2008

Off week.

Warmup - prone cobra, PNF, shoulder rotation, bunch of stuff.

Intervals on bike - 3 minutes warmup, 8 intervals with one minute work, one minute rest (hey, it was a no-brainer to calculate and track), cooldown.

Stretching.

[RacerBill]

May 24, 2008

Off week continues. This is Steve-O's metcon plan. I didn't feel inventive enough to change it today. Kept to the 60 sec rest periods.

Activation & mobility

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

One arm DB bench press: 5 x 5 @ 55 EH

Inverted rows: 3 x 8 @ bw

Complex w/ 80 lb BB: 5 each pushup, RDL, bent over row, clean grip lunge, goodmorning: 5 rounds

Comments: Good, quick workout. The inverted rows felt really good - I hit the bar hard enough a couple times that I probably bruised my chest. I remember last fall when I thought they were nearly impossible.

[RacerBill]

May 25, 2008

Quick and simple backyard metcon.

Burpees, 5 rounds of 10, 60 seconds rest between each.

Followed by an ass-flattening afternoon/evening watching 10 hours of racing on TV!

[RacerBill]

May 26, 2008

Max Fat Loss Plan by Danny King (Take 2)

Activation & mobility

A1) Face Pull: 2 x 20 @ 80

A2) Plank w/ reach and touch: 2 x 20 @ bw

B1) Wide stance RDL: 2 x 20 @ 115 (+10)

B2) NG DB bench press: 18 @ 45 EH (f), 15 @ 40 EH (f)

C1) Mixed grip pulldown: 2 x 20 @ 80

C2) Step down: 2 x 20 @ 10 EH (+5 EH)

D1) Scap plane lateral raise: 2 x 20 @ 15 EH (+5 EH)

D2) Reverse crunch: 2 x 20 @ bw

Comments: The gym was hot and humid. I sure hope this isn't normal and it was just a HVAC problem.

I ended up doing the RDLs and bench presses as straight sets since both squat racks were taken - one by a curler, the other by a guy doing hang cleans. It had been a while since I did 2x20 so I totally picked the wrong weight, and probably took too short a rest, too. Not that I'm trying to make excuses or anything...

[UConnJulie]

Glad the video helped ... plus, Anthony is a really nice guy ...

[Mahler]

Lookin' good, Bill, Dumbass move and all.

[RacerBill]

Let's get this thing updated and off page 4!

May 30, 2008

Got up early Friday morning at the Summit and worked out at JP's gym with Terry, John, Greg, Ben, and Craig (yup, his one workout of the year... ). There's even video evidence:

http://jpfitnesssummit.blogspo t.com/2008/05/few-people-up.html

You'll have to take it on faith that I did more than sip my protein shake and wave.

Abbreviated Max Fat Loss Plan by Danny King

Mobility & Activation

A1) One arm DB row: 2 x 15 @ 35

A2) Serratus crunch: 2 x 15 @ 15 EH
(Made tougher when Mahler has to make jokes halfway through a set...)

B1) Pin Squats: 2 x 15 @ 95

B2) Pushups: 2 x 15 @ bw
JP has no multicable so this was substituted

Running out of time so I had to cut it a little short.

[UConnJulie]

Ha! I saw the video!

[RacerBill]

Originally Posted by UConnJulie

Ha! I saw the video!

I must be famous now.

[RacerBill]

Aw, crap. Amend the previous workout log for May 30. One more superset:

C1) Seated high row: 2 x 15 @ 70

C2) Single leg DL: 2 x 15 @ 25 each side

[RacerBill]

June 4, 2008

Max Fat Loss Plan by Danny King (Take 2)

Activation & Mobility

A1) Face pull: 2 x 20 @ 80

A2) Plank w/ reach and touch: 2 x 20 @ bw

B1) Wide stance RDL: 2 x 20 @ 115

B2) NG DB Bench press: 2 x 20 @ 35 EH

C1) Mixed grip pulldown: 20 @ 100, 20 @ 90

C2) Step down: 2 x 20 @ 15 EH

D1) Scap plane lateral raise: 2 x 20 @ 15 EH

D2) Reverse crunch: 2 x 20 @ bw

Comments: didn't have my previous logs with me so I guessed at the weight. Looks like I wasn't too far off.

Forgot my whey, and I needed to go to the grocery store after the gym. Since I wasn't going to get a chance to eat anything for a while, I spent the $4.00 and got vanilla creme Muscle Milk at the gym. Mmmm... that stuff tastes like Bailey's.

[Mahler]

Looking good, Bill.

Hmmm. Bailey's? I may have to try that shit.

[RedWifey]

Originally Posted by RacerBill

Forgot my whey, and I needed to go to the grocery store after the gym. Since I wasn't going to get a chance to eat anything for a while, I spent the $4.00 and got vanilla creme Muscle Milk at the gym. Mmmm... that stuff tastes like Bailey's.

Glad you could learn a thing or two from you DAMotD partner!