2008 is gonna ROoOoOoOCK!!!

[LisaS]

on stepdowns - are you doing them where you are essentially facing the step or at 90* to the step - that is, are you stepping backwards off the step - or standing sideways and lowering straight down?

[RacerBill]

Originally Posted by RobLL

off day workouts are fun, doing all sorts of (sometimes) wacky and easy-ish things you normally would not do. I usually remember the NROL big 6 and over the week try to generally get them in. That BB complex in particular is one I should remember.

I think the BB complexes are a lot of fun. For the record, Steve's original plan has the lunges as overhead lunges.

Originally Posted by K-Court

And we're doing this for our health, right?

Coulda fooled me...

Originally Posted by LisaS

on stepdowns - are you doing them where you are essentially facing the step or at 90* to the step - that is, are you stepping backwards off the step - or standing sideways and lowering straight down?

I'm doing them the first way, facing the step. Think of a step-up only go in reverse - start with both feet on the bench, move one foot back and lower yourself down. At least that's how I did them, and I think it's a progression from the supported step-back I've done as an activation exercise in the previous stage. I hope Danny chimes in, because now you've got me wondering.

[Terry Monk]

You know..... Since I'm back in the training log I'm going to be keeping an eye on you Bill. As I completely expect you to do the same to me.

[DKing]

Just getting caught up on your last couple workouts. Nice work! Way to choke down the puke and keep kicking ass!

You are correct on the way you are doing step downs Bill. It is an advancement of the activation drill and it also really sucks and is hard.

Danny

[RacerBill]

You betcha, Terry! I'll be keeping an eye on you, pal.

And thanks, Danny!

[RacerBill]

April 8, 2008

Max Fat Loss Plan by Danny King

Activation & Mobility

Resistance:

A1) Face pull: 20 @ 60, 20 @ 70

A2) Plank w/ reach: 2 x 20 (each side) @ bw

B1) Wide stance RDL: 2 x 20 @ 105

B2) Neutral grip DB bench press: 2 x 20 @ 35 EH

C1) Mixed grip pulldown: 20 @ 70, 20 @ 80

C2) Step down: 2 x 20 @ bw (each side)

D1) Scap plane lateral raise: 2 x 20 @ 10 EH

D2) Reverse crunch: 2 x 20 @ bw

[L'ilJ]

Hey Bill. I keep meaning to post in your log and then I can't find it. Your workouts are looking toooooooooooooough. So, you gonna win the challenge?

[RacerBill]

Originally Posted by L'ilJ

Hey Bill. I keep meaning to post in your log and then I can't find it. Your workouts are looking toooooooooooooough. So, you gonna win the challenge?

Yeah, I fell back to page 3 or 4. Thanks for bumping my log out of purgatory! Yesterday was supposed to be a workout day but I went to the chiro and got ARTed and also had my neck and spine popped back into place. But I'm feeling pretty good today!

Yeah, those workouts ARE tough. So yep, I'll win the challenge if Danny doesn't kill me in the process!

[Lost Dog]

Originally Posted by RacerBill

Yeah, those workouts ARE tough. So yep, I'll win the challenge if Danny doesn't kill me in the process!

[Terry Monk]

Good to see you're keeping that back "in-line".

[RacerBill]

April 12, 2008

Birthday workout!

I'd thought I might convince Steve and Neil to do Danny's plan, but after stuffing myself with Mexican food (and margaritas) last night, I figured that was a sure-fire recipe for a world-class puke. We went with Steve's metcon workout instead.

Front squat: WU w/ 5 @ 45, 5 @ 95; 5 x 5 @ 135

Single arm DB bench press: 2 x 5 @ 50, 3 x 5 @ 55

Reverse pushups: 3 x 8 @ bw (plus a few where the bar didn't quite touch my chest...)

Complex w/ 80 lb BB: 5 x 5 each pushup, RDL, BO Row, front lunge, goodmorning

Not bad for a rapidly aging bloke.

[RobLL]

now was the birthday workout the Mexican and margaritas or those squats etc? anyway Happy Birthday.

[Terry Monk]

Happy Birthday Bill!

[RedWifey]

Hey today is my mama's birthday AND Michael's grandmother's birthday. You share a special day!! Happy birthday!

[LisaS]

it's my oldest nephew's BD as well - happy day Bill !

[RacerBill]

Thanks, everyone. Maybe we ought to just have a huge party on the 12th for all these folks!

[RacerBill]

April 13, 2008

Max Fat Loss Plan by Danny King

(I'm atoning for the dietary sins of Friday and yesterday... )

Activation & Mobility

A1) One Arm DB row: 3 x 15 @ 32.5

A2) Serratus Crunch: 3 x 15 @ 10 EH

B1) Standing cable press: 2 x 15 @ 30, 1 x 15 @ 35

B2) Pin Squats: 3 x 15 @ 95

C1) Seated high row: 3 x 15 @ 60

C2) Single leg DL: 3 x 15 @ 30 each side

D1) Turkish Get Up: 3 x 15 @ 5 each side (Yeah! No puking! )

D2) One arm OH squat: 2 x 15 @ 5 upper hand, 10 lower, 16 @ 5+10

Comments: It was exhausting, but I got through everything okay. Pin squats still feel awkward and make a lot of clanging noise that I'm sure would annoy Lou if he was there. I set the pins a little higher so they weren't full squats but I didn't feel like I was "goodmorning-ing" the weight up.