2008 is gonna ROoOoOoOCK!!!

[RacerBill]

Holy cow, I'm on page 5!

Back from vacation. Here I am, wearing long pants and sitting in a cube again.

I'd actually thought to find a gym and get a day pass when I was on vacation. For part of the time I stayed with an old friend in the rural Finger Lakes. During dinner one night, a truck arrived with a cord and a half of split hardwood. So I spent that evening helping him stack wood until it got too dark. The following evening, we finished up the job. I think that counted as exercise!

Friday/Saturday/Sunday I did some camping/hiking in the hills.

Time to get back to the gym soon!

[Terry Monk]

I just noticed yesterday that you were waaaaay back there on page 5. I knew you were on vacation but couldn't remember for how long. Missed you.
I bet your cubical missed you too, especially all that paperwork that piled up while you were gone.

[Terry Monk]

Bill! Front and center! It's been 5 days..... I'm not letting it hit page 5 again.

[RacerBill]

Whoops. It's been tough getting out of vacation mode.

Thanks for keeping me on the straight and narrow, bro! I owe you one.

Actually worked out today:

August 17, 2008

Nothing fancy, just trying to get back into it.

Mobility:
YTWL
Manual tibialis
Band walks
Dip shrugs
Thoracic extension
Side lying shoulder rotation
Ankle mobility
Hip flexor w/ reach

Complex w/ 80 lb barbell: 5 x 5 each pushup, RDL, bent over row, clean grip lunge, goodmorning. 60 seconds rest between each.

Hoo boy, I could tell I hadn't done this in a while. Took a few minutes for that pukie feeling to subside.

Pullups: 5 @ bw (individual, put my feet down and reset between each)

Serratus crunch 10 @ 15 EH

Chinups: 3+2 @ bw

Serratus crunch: 10 @ 15 EH

[Bill2380]

It's good to see that you made it home OK. I can imagine that you lost a little lower body mobility driving 2500 miles. See you next year.

[Terry Monk]

Uh Bill????

[RacerBill]

I can't get away with anything, can I, Terry? Thanks for keeping me accountable. And thanks for keeping me off page 5!

Workouts have happened... I just fell behind in logging. Stay tuned!

[RacerBill]

August 23, 2008

Based on Danny's January plan. The joints have not been feeling happy, so I went rather light.

Mobility & activation

Low incline DB press: 3 x 3 @ 45 EH

Deadlift: wu w/ 135, then 3 x 3 @ 225

A1) Single leg DL: 3 x 12 @ 25 ES

A2) DB floor press: 3 x 12 @ 30 EH

B1) Pull through: 1 x 12 @ 90 (too heavy!) so 2 x 12 @ 80

B2) Cable lift: 3 x 12 @ 40

Intervals on bike, 10 minutes' worth.

[RacerBill]

August 24, 2008

Based on Danny's January plan. Again, joints were feeling kinda off so I kept the weight rather light.

Mobility & activation.

Chinup: 5 x 3 @ bw

Front Squat: WU w/ bar and 95, 5 x 3 @ 135

A1) Bulgarian split squats: 3 x 8 @ 25 EH

A2) DB row: 3 x 8 @ 35

B1) Rotational squat: 3 x 8 @ 35

B2) Face pull: 3 x 8 @ 80

C1) Hanging leg raise: 3 x 8 @ bw

C2) DB biceps curl: 3 x 8 @ 20 EH

[RacerBill]

August 30, 2008

Danny's January Plan

Mobility & Activation

Low incline DB press: 3 x 5 @ 45 EH

Deadlift: 3 x 5 @ 225

A1) Single leg DL: 3 x 10 @ 30

A2) DB floor press: 3 x 10 @ 35 EH

B1) Pull through: 3 x 10 @ 80

B2) Cable lift: 3 x 10 @ 40

Tried a few TGUs but the right shoulder didn't like supporting my weight when I did one on the left side.

Despite my daily mobility routines, the shoulders don't seem to have recovered from vacation so I think it's time for some ART. I'll call the chiro this week. The elbow tendons (the ones controlling grip) are still tender, too.

[Mahler]

Even though you are having some issues, I think it's great that you are resuming your routine. Good on ya.

[RacerBill]

Thanks, John!

August 31, 2008

Didn't feel like driving to the gym just for a metcon workout. Spent a lot of time foam rolling, tennis ball rolling, and warming up, trying to see if I could get the shoulders loosened up a bit. This took about 25 minutes:

Turkish get-ups, 3 x 10 ES @ 10 lbs

I have to say these feel better in the backyard grass than they do on the gym floor, especially on the knees.

I know what Charles Staley says about pushing through pain, but I figured I'd see what happened. Nothing got any worse, so I suspect it's just a matter of me getting back into frequent movement and getting the joints used to a full range of motion again.

[RobLL]

Bill - when it comes to pushing through pain I suspect most of us can distinguish between getting over the crankiness of certain joints, versus dangerous kinds of pain. Anyway, good luck with all of these.

[RacerBill]

Originally Posted by RobLL

Bill - when it comes to pushing through pain I suspect most of us can distinguish between getting over the crankiness of certain joints, versus dangerous kinds of pain. Anyway, good luck with all of these.

Thanks, Rob. I think I can usually tell joint crankiness from dangerous pain, but every so often I'll either start doubting myself, or something will be sharp and sudden and I'll begin wondering all over again... At any rate, I'm sure I'll survive.

[RacerBill]

September 1, 2008

Lack of sleep + too much crap on my mind = feeling sluggish and weak at the gym.

Foam rolling, mobility & activation

Front squat: 3 x 3 @ 155

NG pullups: 3 x 3 @ bw (second and third sets I had to take a little rest between reps 2 & 3).

Intervals on bike for 15 minutes.

[Celestialmom]

Holy smokes, another Wheatie AND the same class to boot!!! So I bet if I pull out an old yearbook I could find ya!

[RacerBill]

Originally Posted by Celestialmom

Holy smokes, another Wheatie AND the same class to boot!!! So I bet if I pull out an old yearbook I could find ya!

Yeah, I'm in there -- with more hair and about 45 extra pounds. Most of my books are packed away, otherwise I'd try to find you, too.

So apparently two of us paid attention in "Foundations of Wellness" class and ended up here!