Ben becomes a Marine

[Phaedrus49er]

Strength I, Workout B-1

Warm-up - CP2:
--hip crossover (Alwyn calls it "lower-body Russian twist"), 5 reps each side
--scorpion twist, 5 reps each side
--lateral lunge, 5 reps each leg
--crossover lunge, 5 reps each leg
--sumo squat-to-stand, 5 reps

Work:

SUPERSET
--BB bench press (6/1/6/1/10-12, 311, 180RI) - 6 @ 135lbs, 1 @ 185lbs, 6 @ 155lbs, 1 @ 205lbs, 12 @ 135lbs
--bent-over BB row (6/1/6/1/10-12, 311, 180RI) - 6 @ 95lbs, 1 @ 135lbs, 6 @ 115lbs, 1 @ 165lbs, 12 @ 95lbs

SUPERSET
--close-grip lat pulldown (2x6-8, 311, 120RI) - 6 @ BW, 6 @ BW
--DB shoulder press (2x6-8, 311, 120RI) - 8 @ 30s, 8 @ 40s

lower-body Russian twist (2x10, 101, 90RI) - 10 @ BW, 10 @ BW



Notes:
--This workout took FOR-E-VER, but I understand why.
--I opened and closed with the same movement. Awesome.
--So my pulldowns turned into chin-ups, just more closely gripped than normal. Awesomer.
--I may have to break out my weight belt for prescribed chin-ups on Friday. Awesomerer.
--I could go heavier on bench press if I had a spotter, but hopefully lacking one will allow my row to catch up (concerns addressed below).
--Two concerns: 1) My bench numbers almost mirror my squat numbers (the last set being the exception). 2) I've been working on an internal shoulder rotation imbalance for awhile and have done very well at correcting it. I just wonder if the strength discrepancy shown here will promote the imbalance again. I'm hopeful that my regeneration work will avoid that.
--It's been awhile since I've lifted heavy on upper-body, and to the exclusion of lower-body or full-body, at that. I didn't sweat nor do I feel nearly as drained right now, but I know I'm gonna feel it tomorrow
--Point of information: for those of you following my ramblings in the Off-Topic random thread du jour, I did, in fact, have undies to wear to the gym today.
--Point of information: RedLefty is a tool.

[RedLefty]

One thing you can do is to always put any row/back exercises before the push/chest exercises in a superset. It may seem trivial, but there ya go.

The big question regarding my toolness is: what kind of tool am I? A huge manly chain saw? An Orgasmatron 3000? It's a mystery...

[Mahler]

Okay, I'm routinely doing 50 pushups in a single set before bed each night.
What are you doing? I want to see some floor kissing, mister.

[Phaedrus49er]

Originally Posted by RedLefty

One thing you can do is to always put any row/back exercises before the push/chest exercises in a superset. It may seem trivial, but there ya go.

The big question regarding my toolness is: what kind of tool am I? A huge manly chain saw? An Orgasmatron 3000? It's a mystery...

I'd thought about swapping the order, and I very well may do that next time. I just hate to futz with Alwyn's design (as noted in yesterday's workout). However, in this case, it might not be a bad idea.

As for your toolishness, we might make that a secondary contest to the main insult one

Originally Posted by Mahler

Okay, I'm routinely doing 50 pushups in a single set before bed each night.
What are you doing? I want to see some floor kissing, mister.

Yeah, I have kinda neglected that. I will work them in. Some way, somehow, without exacerbating my shoulder rotation imbalance.

[RedLefty]

Originally Posted by Phaedrus49er

Yeah, I have kinda neglected that. I will work them in. Some way, somehow, without exacerbating my shoulder rotation imbalance.

You could do a smaller set, then finish with 20-30 seconds of a pushup hold in the bottom position. Good for the scapular stabilizers.

[Phaedrus49er]

Originally Posted by RedLefty

You could do a smaller set, then finish with 20-30 seconds of a pushup hold in the bottom position. Good for the scapular stabilizers.

Good call. I'll give it a go tomorrow or Thursday. I'm already two beers into the night

[Phaedrus49er]

Regeneration day:

Work:
--2 rounds of front/left/right planks, 30sec each, 60RI btwn rounds

SMR work (10 reps each)
--foam roller - back, glutes
--Stick - hamstrings, calves, quads (inner, outer), IT band
--tennis balls - spine

Stretching (Core Performance protocol using rope for assistance)
--calves, 15sec each
--hamstrings, 15sec each
--adductors, 15sec each
--IT band, 15sec each
--quads, 15sec each
--triceps, 15sec each
--up-and-over chest stretch, 10reps
--side-lying internal shoulder rotation, 15sec each
--90/90 core twist, 15sec each
--quadruped rocking, 10reps



Notes:
--I've had to consciously adjust my upper-body posture today (mostly drawing my shoulders back and rotating them outward). The SMR and stretching seemed to help a bit, but I think I'll take RL's suggestion of swapping the rows and bench presses next time I do Workout B. Imbalance issues aside, though, it seems that it's time to start working on my push-ups.
--For the second night in a row, I got 10-11 hours of sleep. I'm not sick anymore, but I guess I just needed the rest, and it's looking like I'll be able to continue this setup for the rest of the week. Good stuff.
--No word yet on the personal trainer gig, but then, I probably need to just go corner a manager face-to-face and ask. I'm sure they get a ton of emails "expressing interest in becoming a personal trainer." In that vein, I figure I need to go ahead and work on a certification on my own and am now debating between a CSCS (any point in starting before the June release of the new textbook?) or an NSCA-CPT (more geared toward what I'd be doing starting out). CSCS is a lot to study for, and I have no exercise background beyond my own casual research; CPT seems a little more feasible and practical sooner, and I could use that to build toward a CSCS down the road. Decisions, decisions...

[EricLikesLifting]

Nice job man. If you really like lifting a lot you might want to just think about buying the CSCS book and reading through it. See if you feel like its too much, at the very least you will have a great book to reference down the road. Its not too much money and a good investment for anybody serious about a career in exercise.

p.s. seeing as how you have your facebook in your signature thing I friended you haha

[Phaedrus49er]

I have Essentials 2nd ed, and I look through it with some frequency, so I could technically sit for the exam now (not that I'm anywhere near studied up enough to do so). I just wonder if/how testing will change when the new edition comes out (read: if I buy exam prep materials now but don't sit until, say, September, will my registration get grandfathered in under the 2nd ed, or will I have to conform to the 3rd ed testing?). I have "call NSCA" on my to-do list before this week is over.

[Mahler]

Originally Posted by Phaedrus49er

Yeah, I have kinda neglected that. I will work them in. Some way, somehow, without exacerbating my shoulder rotation imbalance.

Ben,
One thing that has helped me a lot is experimenting with hand position, not just placement such as forward/back, in/out, but I discovered that a slight rotation inward, for me, works best (index fingers angled in about 45 degrees). My shoulders used to snap,crackle and pop. Now with that little change, I get no soreness and no noise.

[Phaedrus49er]

Strength I, Workout C-1

Warm-up - CP1:
--forearm-to-instep lunge with rockback heel stretch, 5 reps each leg
--backward lunge with twist, 5 reps each leg
--calf stretch, 10 reps (2sec hold)
--forward inchworm, 5 reps
--inverted hamstring touches, 5 reps each leg

Work:
--deadlift (6/1/6/1/10-12/15-20, 311, 180RI) - 6 @ 185lbs, 1 @ 225lbs, 6 @ 205lbs, 1 @ 245lbs, 12 @ 105lbs, 15 @ 95lbs

SUPERSET
--Romanian deadlift (3x8-10, 311, 0RI) - 10 @ 95lbs, 10 @ 95lbs, 10 @ 95lbs
--static lunge (3x8-10ea, 311, 90RI) - 10 @ BW, 10 @ BW, 10 @ BW

SUPERSET
--good morning (2x10, 222, 90RI) - 10 @ BW, 10 @ BW
--reverse crunch variant (2x10, 222, 90RI) - 10 @ BW, 10 @ BW (on flat bench today)



Notes:
--I <3 deadlift day. I might be mistaken--and sad as it may be--but I think the 245lbs pull was a PR. Don't quote me on that. I just don't recall having done a formal 1RM test like this wave loading seems to favor.
--I know the two supersets look like I sandbagged a bit, but trust me, I didn't. That plus I tweaked my back just a tad on the last heavy bent-over row on Tuesday, so I didn't want to overdo it.
--I need to figure out sometime other than right before bed to do these push-ups. I have a habit of settling onto the couch for supper and TV/Wii later in the day and spontaneously passing out (not quite narcolepsy, but it seems that way sometimes). John, good point about the hand positioning. That's the one alteration I haven't tinkered with. I do keep my hands slightly lower relative to my shoulders while keeping my elbows tucked, which has helped with my own shoulder issues, so we'll see what an inward rotation does (if/when I actually get started on this stuff)
--The gym had a HYOOGE sign on the door today saying "Now hiring all positions." I guess that answers my question of whether or not they're hiring. Resume submission tomorrow (since it seems emailing the generic HR department does no good, duh). I know Peak prefers some other initial certification, which I may do (pending getting hired) just to get that first piece of paper, then work on the NSCA stuff later on. I just want the extra job and income right now (free membership doesn't hurt)

[Phaedrus49er]

Strength I, Workout D-1

Warm-up - CP2:
--hip crossover (Alwyn calls it "lower-body Russian twist"), 5 reps each side
--scorpion twist, 5 reps each side
--lateral lunge, 5 reps each leg
--crossover lunge, 5 reps each leg
--sumo squat-to-stand, 5 reps

Work:

SUPERSET
--chin-ups (6/1/6/1/10-12, 311, 180RI) - 6 @ BW, 1 @ BW+25lbs, 6 @ BW+20lbs, 1 @ BW+50lbs, 8 @ BW
--BB shoulder press (6/1/6/1/10-12, 311, 180RI) - 6 @ 95lbs, 1 @ 135lbs, 6 @ 115lbs, 1 @ 145lbs, 10 @ 95lbs

SUPERSET
--wide-grip seated cable row (2x6-8, 311, 120RI) - 8 @ 150, 8 @ 170
--DB bench press (2x6-8, 311, 120RI) - 8 @ 50s, 8 @ 50s

lower-body Russian twist (2x10, 101, 90RI) - 10 @ BW, 10 @ BW



Notes:
--I have no hamstrings after yesterday. Seriously. I was toying with a track session tomorrow, but that ain't happening.
--I was surprised at my chin-ups. That fourth-set single almost didn't happen, but I got there. Figure I won't increase the load just yet, especially since I can't hit 10 reps at BW (~200lbs right now) on the last set.
--It was terribly tempting to turn the shoulder presses into push presses, but I managed to keep my legs out of the equation.
--I went ahead and switched the order of the second superset, something I think I'll continue when it comes to horizontal push/pull. On a related note, the pulley machine at my gym is actually a double-pulley, so the registered weight is double what was actually moved. Whatever, I got the desired fatiguing effect.
--Resume goes to the gym this weekend (picked up an application today).

[Phaedrus49er]

Regeneration day:

Work:
--2 rounds of front/left/right planks, 30sec each, 60RI btwn rounds

SMR work (10 reps each)
--foam roller - back, glutes
--Stick - hamstrings, calves, quads (inner, outer), IT band, chest
--tennis balls - spine

Stretching (Core Performance protocol using rope for assistance)
--calves, 15sec each
--hamstrings, 15sec each
--adductors, 15sec each
--IT band, 15sec each
--quads, 15sec each
--triceps, 15sec each
--up-and-over chest stretch, 10reps
--side-lying internal shoulder rotation, 15sec each
--90/90 core twist, 15sec each
--quadruped rocking, 10reps



Notes:
--I'd toyed with a track session, then thought about running a 5K today, but my hamstrings are still a little tight for my own (mental) comfort.
--I got some mental regeneration today (and yesterday, for that matter) as temperatures tapped 70F, so I got some saddle time on the bike (motorized, in case there was any confusion) both days before rain shows up tomorrow
--No planned anything physical tomorrow, but I did setup some dance lessons for about a dozen people (I'm taking as well, not teaching this time), so that'll be my active recovery.

[Phaedrus49er]

Strength I, Workout A-2

Warm-up - CP1:
--forearm-to-instep lunge with rockback heel stretch, 5 reps each leg
--backward lunge with twist, 5 reps each leg
--calf stretch, 10 reps (2sec hold)
--forward inchworm, 5 reps
--inverted hamstring touches, 5 reps each leg

Work:
--squat (6/1/6/1/10-12/15-20, 311, 180RI) - 6 @ 135lbs, 1 @ 205lbs, 6 @ 155lbs, 1 @ 225lbs, 12 @ 105lbs, 15 @ 95lbs

SUPERSET
--Bulgarian split squat (3x15ea, 311, 0RI) - 15 @ BW, 12 @ BW, 12 @ BW
--step-up (3x15ea, 311, 90RI) - 15 @ BW, 12 @ BW, 12 @ BW

SUPERSET
--back extension (2x10, 222, 90RI) - 10 @ BW, 10 @ BW
--Swiss ball crunch (2x10, 222, 90RI) - 10 @ BW, 10 @ BW



Notes:
--I've gained about eight pounds since starting this program just over three weeks ago. I'm not EVEN going to try to delude myself into thinking even half of that is muscle, but there has to be SOME in there.
--I think I'm stronger on squats than I realize, but I've held back so far because (a) I haven't squatted heavily in FOR-E-VER, and (b) I don't have a spotter. Still just feeling my way through it while my body acclimates to the movement and load, but the surprising part has been my core contraction/stabilization during the concentric phase. I hit the bottom of the ROM, start to push upward, and it's like my body jumped into an ice bath with the intensity of the contraction. Good times
--I did the first superset in the right order this time. Plus, I think I finally figured out MY ideal stride length and trunk angle for the split squats. I lean forward a good bit to make it more of a single-leg squat with the trail leg only providing balance and no load assistance. It seems counterintuitive, but with the trail foot acting as a pivot point on the raised step, there's still a significant impact on the posterior chain with the hips pushing forward at the top of the movement.
--My hamstrings were still a little tight going in today, but that movement prep warm-up I do took care of that in a heartbeat. That's just something foam rolling and stretching alone are not going to fully overcome.
--Why is there never a manager around at the gym when I have my application and resume with me? I may just go in at 5am Wednesday morning before work (at 9am) and wait--there HAS to be a manager-type person opening the place.
--Forty-seven hits to my blog today? Are you SERIOUS??? I hit 42 once; otherwise, it's maybe five, ten on a good day. Someone's awfully bored.

[Phaedrus49er]

Strength I, Workout B-2

Warm-up - CP2:
--hip crossover (Alwyn calls it "lower-body Russian twist"), 5 reps each side
--scorpion twist, 5 reps each side
--lateral lunge, 5 reps each leg
--crossover lunge, 5 reps each leg
--sumo squat-to-stand, 5 reps

Work:

SUPERSET
--bent-over BB row (6/1/6/1/10-12, 311, 180RI) - 6 @ 105lbs, 1 @ 145lbs, 6 @ 125lbs, 1 @ 165lbs, 12 @ 105lbs
--BB bench press (6/1/6/1/10-12, 311, 180RI) - 6 @ 145lbs, 1 @ 185lbs, 6 @ 165lbs, 1 @ 205lbs, 12 @ 135lbs

SUPERSET
--close-grip lat pulldown (2x6-8, 311, 120RI) - 6 @ BW, 6 @ BW
--DB shoulder press (2x6-8, 311, 120RI) - 8 @ 40s, 8 @ 40s

lower-body Russian twist (2x10, 101, 90RI) - 10 @ BW, 10 @ BW



Notes:
--I took RL's suggestion of flipping the order of the first superset. I felt a tad stronger on the rows and a tad less stable on the bench presses. Makes sense, though I really need to focus on squeezing the scapulae more on the rows (not a problem on the bench).
--I <3 being visually greeted in the gym by a nice pair of black stretch pants bending over to stretch, even though physiologically that's generally a no-no when starting a workout
--Yet again, no manager at the gym today. I even got up WAY earlier than I otherwise would have and was decently dressed at the gym at 630am to hand in my application and resume after not doing so previously because, well, there was no manager, so it went into the hands of the desk clerk (good thing I