2008 is gonna ROoOoOoOCK!!!

[dillytl]

Originally Posted by BamaDave

41 year-olds always ROoOoOoOCK!

So do 43 year-olds!!!

[RacerBill]

Originally Posted by Lost Dog

What did you believe in, before?

I tried Adam's Diet a few years back. I ended up not losing anything, but looking back I guess part of that was not really understanding the principles behind it and made some bad food choices. Now I get the whole low carb-high fat thing a lot better.

Originally Posted by Victoria

Ah...you mean a little vibrato? Now I understand. But, I still want to hear YOU sing it!

Nah, you don't. I can sing, but I have a lousy rock-n-roll voice!

Originally Posted by UConnJulie

I gotta ask ... what's a DB Crucifix? And is your measurement in time and not inches?

Standing, hold a DB in each hand, arms out straight to the sides, elbows locked, thumbs up. Hold position for as long as you can stand it. Measurement is in time.

If the therapist in you is screaming "Dear God, don't ever do that again!!" just let me know...

Originally Posted by ninja

You do realize that's how 20 year old girls type, right?

(the alternating caps thing)

And apparently thirty-year-old men in jorts, too. I suppose I'm destined to never be cool...

Originally Posted by dillytl

So do 43 year-olds!!!

Yes, indeed!


Thanks much for the comments, everyone!!! You guys are great!

[Jimbo]

Looks like you are off to an excellent start this year!! Way to go.

[gregl515]

Maybe you didn't understand Adam's Diet originally, but you have TNT down! Keep it up.

[Steve-O-68]

Originally Posted by RacerBill

I

And apparently thirty-year-old men in jorts, too. I suppose I'm destined to never be cool...

Hey, if I said it, it's cool by default!

[RedWifey]

Too many posts to read them all, but I wanted to stop in and tell you to quite talking and get to the gym!

[RacerBill]

January 15, 2008

Plan by Danny King

Mobility/Activation:
Thoracic extension
Hip Airplane (this looks utterly ridiculous...)
Mountain climb to reach
Serratus med ball slide
Subscap rotation, elbow at side
Squat to stand
YTWL

Resistance:

Low incline DB press: 3 x 5 @ 50 each hand

Deadlift: 2 x 5 @ 225, 1 x 5 @ 185
Yeah, I wussed out on the last set... 225 was just getting too hard.

A1) Single leg DL: 10 @ BW, 10 @ 15, 10 @ 20
A2) DB floor press: 3 x 10 @ 45 each hand

B1) Pull through: 3 x 10 @ 70
B2) Cable lift: 3 x 10 @ 40

C1) Turkish get-up: 5 each side @ 15, 2 x 5 each side @ 10
Okay, these are EXHAUSTING and require a lot more coordination than I have, especially the left side. I'll drop to 5 pounds or BW next time so I can get 3x10 per side.
C2) DB triceps extension: 3 x 10 @ 20 each hand

But wait... there's more!

Tabatas on the bike, 2 x 4 rounds (20" sprint, 10" recovery).

[stingo]

Interesting workout - never done a Turkish getup before, but might give it a try one of these days. Good work.

[kfisherx]

Wow a single leg Dead Lift? How cool. I never thought to do that but it makes sense. Nice workout.

[RedLefty]

Originally Posted by kfisherx

Wow a single leg Dead Lift? How cool. I never thought to do that but it makes sense. Nice workout.

If you get the knee-bend just right (10-20 degrees), it can seriously become the best glute-activation exercise there is.

[Mahler]

Already down to your pre-Christmas weight? Damn you.

Cool workout by Danny.
This should be interesting to watch.

[dillytl]

Turkish get-up? I'm gonna have to go look that one up!!

[RacerBill]

Originally Posted by dillytl

Turkish get-up? I'm gonna have to go look that one up!!

Here's a vid. He makes it look a whole lot easier than it really is.

EliteFTS - Superior Products and Knowledge for Lifters, Athletes, Coaches, and Trainers

[hard_rox]

Try doing them with a barbell. Makes it twice as interesting.

[RacerBill]

Page 4! Time to bump it up.

Hey Greg -- I'd love to see the vid of you doing the barbell version!

No workout log to post, but got my body fat test last night:

15.8

My work's cut out for me now to get to 10%.

[dillytl]

Originally Posted by RacerBill

Here's a vid. He makes it look a whole lot easier than it really is.

EliteFTS - Superior Products and Knowledge for Lifters, Athletes, Coaches, and Trainers

Thanks for the video!! I had to crack up at the very end - where he says "And then die...."