Since my last log began with my struggling to accomplish a deadlift with proper form, and I recently set a new PR by pulling 315, it seems like I've arrived at a good point to finish off that log and start a new one.
Time to regroup and think about this 2008 Challenge going on and set some new goals.
First goal – Mental outlook. I tend to be too negative and often doubt myself. To accomplish my goals, I need to be positive and optimistic that I will get there: hence the title. (Thanks, Steve, for the inspiration!) I’ve noticed so many of us around here feel the same way – 2008 will be a year of tremendous accomplishments, breaking through barriers, and doing things we never thought possible before. Let's keep that energy going!
Second goal – mobility and stability issues.My current lacks are still inhibiting my progress and are setting me up for a training injury. So – glute activation, scapular stability, thoracic mobility, hip mobility and core stability. I also have some posture issues (you can see in my pics that I tend to hold my right shoulder higher than my left, I have anterior pelvic tilt, and I slouch. I also work at a computer all day, which doesn’t help). Correctional work will continue to be a priority. Plan: Danny Plan part 3, mobility and activation as prescribed. Measurement TBD.
Third goal – Control the eating, the bane of every current and former fat boy. I’ve got a little lazy and let things go over the holidays and packed on some extra pounds. Plan: I’ve begun the TNT plan and will continue that through July. I don’t have a specific goal weight in mind, but I sure as heck don’t need to weigh 194. Measurement: Setting the bar at 90% compliance or better.
Fourth goal – Body comp. I think the proper eating will accomplish most of this, but overall I want to be leaner and more muscular (wait, that requires that I be muscular to begin with… perhaps I should say "some remote semblance of muscular.") That's not a measurable goal. So I’ll say 10-12% body fat, and an increase in size – I won’t get hung up on a certain number -- in my measurements for chest, shoulders, biceps, thighs and calves. The waist damned well better shrink! I may not do both at once, but I have six months for both hypertrophy and fat loss. Plan: Danny Plan part 3, resistance and cardio training as prescribed. I expect to grow stronger through the process, too, but I will not set up a strength goal until the mobility/stability progresses to the point where I am more injury-resistant. Measurement: I'll post body fat and measurements monthly.
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
Stats as of 1/6/2008, from the Men's Challenge Thread:
Height: 6'2"
Weight: 194
Age: 41
L bicep: 13"
L calf: 14 7/8"
L thigh: 21 5/8"
R bicep: 12 1/2"
R calf: 14 1/2
R thigh: 21 3/4
Waist (at navel): 39"
Hips: 38 1/2"
Chest: 43"
Body fat is somewhere between 15-19%. A more accurate measurement is coming soon.
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
Hey Bill -- sounds like a good and do-able plan you have there. I like that you have some specific measurable goals in there -- that gives you a black and white on have you hit your goal or not. Make it rock man!!
New equipment at the Y! I had to test it out... No plan, just messing around a bit. I did heavy deads last time, so I thought I'd try heavy squats now that I can go well below parallel. Wow. Getting your butt down just a few more inches makes pushing it up at least 10 times harder!!
Front Squats:
5 @ 135
1 @ 185
3 x 1 @ 225
3 @ 185
3 @ 185
Renegade Row: 2 x 10 @ 15 (each side)
15 was the largest hex DB there. Not gonna try them with the round ones!
Back extension: 2 x 10 @ 35
Hate the new back extension bench. It's got your legs at a 45 degree angle.
Cable chop, high to low: 2 x 10 @ 80
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
DB Bench press (NG):
10 @ 30 each hand
8 @ 40
8 @ 50
8 @ 60
These are WAY easier on the bench than on the ball!
Blast strap pushups: 2 x 6 @ bw
Lat pull: 8 @ 120, 2 x 8 @ 130
DB row: 10 @ 45 each hand
DB shoulder press: 10 @ 5 each hand, 10 @ 10 each hand
Kept the scapula stable through the ROM.
DB Crucifix, 15 lbs each hand: 43.71" (I did that??! Yo Steve -- behold the power of a real breakfast! )
This week begins Danny Plan, part 3. Stay tuned to see my ass kicked from here to Minnesota.
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
Hey Bill -- sounds like a good and do-able plan you have there. I like that you have some specific measurable goals in there -- that gives you a black and white on have you hit your goal or not. Make it rock man!!
Thanks, Lance! You're very right. My old goals were too vague, so I really worked on getting specific and measurable this time around.
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
Round dbs work fine with renegade rows, as long as they little plates aren't free to roll. I use round ones all the time at the gym. My adjustable ones, at home, roll.
Hey Bill. Great new log! Those are some great front squat numbers to start out the year.
Good luck with your goals and with the challenge!
Thanks, Jill!
Quote:
Originally Posted by Lost Dog
Round dbs work fine with renegade rows, as long as they little plates aren't free to roll. I use round ones all the time at the gym. My adjustable ones, at home, roll.
Ugly as it may be, I'm rather fond of my face. I just didn't want to take the chance of landing on it and making things even worse.
These are the really old DBs, so some of them are a little loose. The new ones are supposed to arrive sometime this week.
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
I saw your message to me in Jill's log. Glad our wrong feet have been righted. I'd say good job on your workouts, however, now I've got to go find pictures of the cool names I don't know.
T
__________________ Just because your mother thinks you're special doesn't mean I do
Are you planning on staying on TNT during your hypertrophy phase(s)? Just curious.
And yes, full squats make it much harder. I go really deep, which is my excuse for the light weights.
I'll probably stay on TNT and use one of the higher-carb options.
So if I do those cute little demi-squats like I keep seeing at the gym, I could use some HUUUUGE weights!
Quote:
Originally Posted by Lisa~
How do you say that out loud? Are the big O's louder than the little o's? LOL Or is that just for visual effect?
Good luck with the new log and new challenges!
Quote:
Originally Posted by Cynic
Recall the voice of Dio:
"I'm the man on the silver mountaaa...haa...haa...haAAAAA Ahahahain"
Then you start to get an idea.
Quote:
Originally Posted by Victoria
Awesome start to a new year, Bill! Hoooo hoooo...I still don't get how to say the name of your log! But, it's really cute, though.
Good luck in the challenge!!!
Use a little waver in pitch about a semitone, and if you want to really get dramatic, do a little head bob for each.
Quote:
Originally Posted by BamaDave
41 year-olds always ROoOoOoOCK!
Indeed they do! The less hair, the more those 41 year old guys ROoOoOoOCK!
Quote:
Originally Posted by tkinsley
About time you got a new log on here, Bill! Looks like a plan... now go and kick some ass, wouldya?
Tina
I will definitely follow the doctor's orders!
Quote:
Originally Posted by SpacecityPaula
YEAH!!!! new log and goals!!!
Thanks, Paula!
Quote:
Originally Posted by DanceDiva
I saw your message to me in Jill's log. Glad our wrong feet have been righted. I'd say good job on your workouts, however, now I've got to go find pictures of the cool names I don't know.
T
'Sall good! Soon you'll discover that nothing I say should be taken seriously.
Any questions about exercises, feel free to ask. Can't guarantee my description will make sense, but I'll give it a shot.
Quote:
Originally Posted by bigDman
Good luck with the new goals
Thanks, Paul!
Quote:
Originally Posted by dillytl
with the new goals and the challenge!!!
Thanks, Tracey! (Glad you have your name in your sig line...)
The well wishes are much appreciated, everyone.
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
Today's weigh-in: 190. Down 4 pounds! I'm back to my pre-Christmas weight. I'm a total believer in TNT now.
January 13, 2008
I'd thought to start the Danny plan part 3 today, but that requires deadlifts, which I did yesterday. This old-timer probably shouldn't do heavy deads two days in a row.
So I did a little "rehearsal" to get used to the new battery of mobility/activation exercises, figure out where to find the necessary equipment, get an inkling how foolish I'll feel while doing them in a crowded gym , and see how hard they are.
Here's the list: Thoracic extension over foam roll, hip airplane (these look utterly silly...), mountain climb to reach, serratus med ball slide, subscap rotation w/ elbow at side, squat to stand w/ toes elevated, Y, T, W, L, overhead squat w/ thoracic extension, mid/low trap activation w/ med ball, step back, prone hip extension, and scarecrow.
Then I did tabatas on the stationary bike. Warmup, 20" work + 10" recovery x 4, 2 minutes active rest, then another cycle of 4 work+recovery units, then a cooldown. Done in 15 minutes but totally wiped. I deserved my time in the hot tub.
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
Good stuff, Bill. I'm still jealous of the deadlift. Keep up the good work.
__________________ 'I feel sorry for people who don't drink. When they wake up in the morning, that's as good as they're going to feel all day. ' ~Frank Sinatra
WARNING: The consumption of alcohol may create the illusion that you are tougher,
smarter, faster and better looking than most people.
Smashing start, Bill. 4lbs already, the competition hots up
__________________
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Walk on
With hope in your heart
And You'll Never Walk Alone
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There's no free lunch, especially when it's served with special sauce (lostdog)
***************************** My Log - PC Plod
2008 is gonna ROoOoOoOCK!!!
Yo Steve -- behold the power of a real breakfast! 
) 
with the new goals and the challenge!!!
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