2008 is gonna ROoOoOoOCK!!!

[RacerBill]

January 22, 2008

Plan by Danny King

Mobility & Activation (same as 1/19, but had a box this time)

Front squat: 1 x 5 @ 185, 2 x 5 @ 155

Chinup: 3 x 5 @ bw (sort of... see comments)

A1) Bulgarian torture squats: 1 x 10 @ 20 each hand, 2 x 10 @ 25 EH

A2) DB row: 3 x 10 @ 45

B1) Rotational squat: 3 x 10 @ 35

B2) Face pull: 1 x 10 @ 80, 2 x 10 @ 90

C1) Hanging leg raise: 3 x 10 @ bw

C2) DB biceps curlz: 3 x 10 @ 20 EH

Tabatas on bike: 4 rounds x 3 sets

I thought I could do the squats for 185, but after the first set I could just barely get the thing up and into the rack; I felt like I couldn't control it. Bumped it down to 155. Felt just a bit too easy, but got it done with decent ROM.

I managed to get through the first set of chinups. Second set I took a few seconds to put my feet down between 3 and 4. Third set the last couple were jumping chinups and they weren't too graceful.

Other stuff felt tough but I'm glad I got through it. I wasn't feeling terribly focused at the outset but it turned out to be a decent workout once I got into it.

[mel]

Gotta love that! Just getting through a workout in that state of mind is an accomplishment, and pushing the envelope a little is a total bonus! Way to go.


mel

[Cynic]

What's a rotational squat? It sounds dangerous to the spine.

[RedWifey]

Looking good there, Billy boy!

[BamaDave]

Bill, looks like you're tearing through your workout and diet plans. The other challenge members must be getting a little nervous!

[RacerBill]

Originally Posted by Cynic

What's a rotational squat? It sounds dangerous to the spine.

It sounds really weird, because it's not really rotational as one would normally think of it. It's more like a lateral lunge with the feet pointed out. Blame Mike Boyle for the name.

TESTOSTERONE NATION - The Essential 8 Mobility Drills=

[RacerBill]

Originally Posted by mel

Gotta love that! Just getting through a workout in that state of mind is an accomplishment, and pushing the envelope a little is a total bonus! Way to go.


mel

Originally Posted by RedWifey

Looking good there, Billy boy!

Thanks, Mel and Jamie!

Originally Posted by BamaDave

Bill, looks like you're tearing through your workout and diet plans. The other challenge members must be getting a little nervous!

They'd better be.

[stingo]

Interesting workout - since you're doing lower body then upper body in each superset, is it designed as a fat loss workout?

[UpNorth]

That's a great looking workout you have going there. Danny does some good work. Although I wonder why he has you doing tri extensions and curls (or curlz as you put it )? You don't seem like the vain type worrying about your peaked bi's although maybe with the contest...

[RacerBill]

Originally Posted by stingo

Interesting workout - since you're doing lower body then upper body in each superset, is it designed as a fat loss workout?

Yes, the main goal is fat loss, along with mobility/activation. Also, I asked Danny if he could superset things requiring the same or similar equipment, since doing supersets in a gym with the January crowd can get really difficult at times.

Originally Posted by UpNorth

That's a great looking workout you have going there. Danny does some good work. Although I wonder why he has you doing tri extensions and curls (or curlz as you put it )? You don't seem like the vain type worrying about your peaked bi's although maybe with the contest...

Well... maybe he doesn't want me telling people that he's trained me, and the first thing they notice are my skinny twig arms...

[stingo]

Originally Posted by RacerBill

Well... maybe he doesn't want me telling people that he's trained me, and the first thing they notice are my skinny twig arms...

I figured it was to give you some time in the squat rack.

[gregl515]

It looks like Danny's programming just the right amount of push in your workouts.

[Mahler]

Looking good, Bill and I see Danny is turning into one of those heartless bastards who like to torture people.

[DKing]

I have been meaning to come in here and give Bill a public "Good Luck!" Although with my plan and his work ethic, no luck will be necessary!

Interesting workout - since you're doing lower body then upper body in each superset, is it designed as a fat loss workout?

To add to what Bill said, especially in people who have shoulder instability issues, I am not a huge fan of alternating two upperbody exercises. I think in a lot of situations it leads to too much fatigue of the scapular stabalizers and people will end up going back to poor motor patters that got them hurt in the first place. But since his goal is fatloss I also am not a huge fan of straight sets from a time/calorie burn perspective. So them best method in my book is alternating non-competing exercises.

Although I wonder why he has you doing tri extensions and curls (or curlz as you put it )?

Curlz for the gurls baby! Truthfully I tend to think most people have over reacted to arm work as being evil or un-necessary. I don't ever make it a large part of my program, or even keep it in all phases, but to add in some arm work every couple of cycles tends to really make a difference. Especially when someones goal is to look good, a bit of arm work here and there can go a long way.
Plus, there is only so much time that can be spent deadlifting and doing other such great things before it just becomes too much. Especially for Bill in his current program it is his first time back with heavy squatting and deadlifting I don't want to create too much fatigue at the end of the workout.

Danny

[Chris-STL]

Nice workouts Bill!

Also on the curls, they really seem to be effective after a good pulling workout is done. Which looks to be just what DK and Bill have going. Good job guys!

[Lost Dog]

Originally Posted by DKing

Curlz for the gurls baby! Truthfully I tend to think most people have over reacted to arm work as being evil or un-necessary. I don't ever make it a large part of my program, or even keep it in all phases, but to add in some arm work every couple of cycles tends to really make a difference. Especially when someones goal is to look good, a bit of arm work here and there can go a long way.
Plus, there is only so much time that can be spent deadlifting and doing other such great things before it just becomes too much. Especially for Bill in his current program it is his first time back with heavy squatting and deadlifting I don't want to create too much fatigue at the end of the workout.

Danny

I'm soooo glad you said that. In my own workouts I've been limited in a lot of pressing movements until I get my shoulder fixed. And, there's only so much you can do when you need to limit pressing. How many different rows are you going to do in a full body day?

For me, biceps and triceps seem to pair well with deadlifts and squats. You need a slightly less taxing (like for the arms) exercise when you're pairing up with something as taxing as those.

[kingkop182]

Originally Posted by Mahler