2008 is gonna ROoOoOoOCK!!!

[Phaedrus49er]

What Danny didn't tell you is that while he's watching Bill doing all this stuff, he's holding back a bulldog by a chain and fingering his belly button real slow-like

[Lost Dog]

Nice work, Bill. Those single leg DLs and mb pushups are humbling.



Danny,

You have to at least pop in and give us some updates on what you're doing. Strongman, chick(s), Chipotle vs Qdoba, etc. What's up?

[RacerBill]

Originally Posted by DKing

I just like to give Bill weird stuff because it entertains me .

Aha! I knew it!!

Originally Posted by DKing

This stuff from this last workout is actually just a compilation of all the weird stuff over the 3 day plan just to get comfortable with it. Usually workouts have mostly traditional stuff with a bit of the different stuff thrown in.

Yeah, I suppose I could have made that clearer. It was a quiet day at the gym, so that's a good time to find equipment or a good space and try the weird stuff without a big crowd.

Originally Posted by DKing

I think the biggest thing that has helped Bill has been the warm-up and activation stuff for him. After that stuff is semi-customized you can follow just about any plan well, even with injuries.

Absolutely! It's helped a lot and it's totally transformed my concept of warming up. It's not something to get over and done with before the workout: it's a vital part OF the workout. I'm not exactly Chris-Correia-Gumby flexible these days, but things have definitely improved.

Originally Posted by DKing

I know the hip circles are super odd looking and not the manliest things ever, but damn do they work well at getting the glute medius going. That is the thing that makes sure the femur is tracking correctly and not dropping inward. One thing that helps and I am not sure if I specified this or not is to do the move with the leg fully straight and out to the side, rather than bent like in a fire hydrant. It will look less lame and be a lot harder.

Whoops. Duly noted. Straight leg next time.

Originally Posted by DKing

Once you can hit 12-15 pushups for a few sets, let me know so we can modify that harder.

Managed to fail on one set of ten, so I'm not worried about that happening soon...

Originally Posted by DKing

How did the cable push-pull go? No issues with set up?

Used the Freemotion machine. No problem at all.

Originally Posted by DKing

Good Luck, thanks for tracking things so well.

Thanks, Danny!!!

[RobLL]

How about posting a video of hip circles - what I came up with when I googled it, I don't think you are doing.

[DKing]

Danny,

You have to at least pop in and give us some updates on what you're doing. Strongman, chick(s), Chipotle vs Qdoba, etc. What's up?

I can handle that. I will post a bit later today, and try to take it out of Bill's log so he can get back to puke-worthy foot pics and working out. I have a goal of actually being around a bit more now.

How about posting a video of hip circles - what I came up with when I googled it, I don't think you are doing.

I can probably handle that either tonight or tomorrow.

*Edit* Hey Guys!

Also LD - Only one chick currently, going on a bit over 2 years. She is pretty cool. Has her RKC, trains super hard and wants to run a gym with me...plus she digs me and is hot. That part of life is totally sweet.

Danny

[UConnJulie]

Absolutely! It's helped a lot and it's totally transformed my concept of warming up. It's not something to get over and done with before the workout: it's a vital part OF the workout.

This is KEY.

[DKing]

Hip Circles - I should note that my form isn't perfect here. The goal is no lumbar movement and my let should be a bit more perpendicular to my body.
YouTube - Hip Circles


Danny

[RacerBill]

October 18, 2008

Mass Plan by Danny King

(Yeah, you read that right.)

Foam rolling
Thoracic extensions
Reach backs (they're called thoracic rotations in TNT book)
Side lying reach w/ rotation

YTWL
Scapular depressions on pulldown
Stability ball plank

Week One, Day 1 (Upper body), 3x12

1A) DB row on bench: 3 x 12 @ 35

2A) Incline DB bench press: 12 @ 30, 2 x 12 @ 35
(I thought 30 was a bit light, but someone was using the other 35 lb DBs during that first set)

2A) Kneeling face pull: 3 x 12 @ 60

2B) Windmill: 3 x 12 @ 10 each side

3A) Med ball pushups (max): 9, 8, 5

3B) V grip pulldowns: 2 x 12 @ 100, 12 @ 90

4A) DB biceps curls: 12 @ 20, 12 @ 15, 12 @ 10

4B) DB triceps extension: 12 @ 20, 12 @ 15, 12 @ 10

Comments: This was tough. My shoulders and arms are fried. Med ball pushups are really tough, wearing me out quickly. The gym doesn't have two balls that are the same size. The 8 and 9 lb ones are almost the same, so that'll do.

That last superset wasn't supposed to be drop sets, but I had a little trouble finding the right weight after all that other work.

[Lost Dog]

the swole is on

[RacerBill]

October 21, 2008

Didn't feel like going to the gym tonight, and it was raining buckets. But I got my tail in the car and off to the gym. Did my foam rolling, then pulled my paper log out of my pocket, and realized it was the old program, not the current one. Searched my locker and bag and realized I didn't have it. I could vaguely remember a few of the supersets but not the mobility warmup. Crap. So my Dumbass Move of the Day TM ended up sabotaging my workout.

So...

10 minutes of intervals on bike, plus 5 minutes warmup/cooldown.

The swole is on, indeed...

[stingo]

Well you did something at least, and something > nothing.

[RobLL]

Maybe its my advancing age, but I keep a workout record both on-line (here) and in the provided file at the gym. Where I also keep MagMob and I/O sheets.

[RacerBill]

Thanks for stopping by, guys, even if you didn't get to see an exciting workout.

Rob -- neat idea, but my gym only keeps files for the personal training clients. Maybe I ought to start thinking about printing a backup and keeping it in the car.

[DKing]

Where's the SWOLEZ BRO!!!!11!!?



Danny

[RacerBill]

Crap, it's been a busy week. Wednesday and Thursday got eaten up with other stuff.

Back to it! Scheduling will get kinda weird since I'm going to Ohio next weekend.

October 25, 2008

Mass Plan by Danny King

Week One, Day 2 (Lower Body), 3 x 12

Mobility & Activation

Inchworm
Split squats w/ rotation
Lateral squats
Clams
Quad hip circles
Side plank w/ pulse
Stability ball rollouts

1A) Glute bridge: 3 x 10 @ bw

1B) Deadlift: 3 x 12 @ 135

2A) Single leg bench getup: 3 x 12 ES @ bw

2B) Weighted SB crunch: 3 x 12 @ 20

3A) Reverse lunge: 1 x 12 @ 15 EH, 2 x 12 @ 10 EH (12 per side)

3B) Pull through: 3 x 12 @ 50

Comments: Ow. High rep DLs suck. I probably should have used 95. The other stuff was tough, too. With the bench getups, I found I tend to pitch myself forward when I do the left side. Overestimated myself on the reverse lunges; I guess I didn't consider the fatigue factor when doing a lower body workout instead of full body.

[Mahler]

Ow. High rep DLs suck.

Yeah, Bill, but don't they make you feel like you have done some real work moving all that iron. Nice job. Danny has some innovative workout techniques.