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03-04-2008, 06:22 AM
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#91 (permalink)
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Ben. Just Ben.
Join Date: Dec 2002
Location: Charlotte, NC
Posts: 5,953
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Quote:
Originally Posted by RedLefty
Are you a masochist? Who likes that?
And are you sure about using a tennis ball on your lumbar region? I thought SMR was really only recommended for mid and upper regions.
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Here's an interesting take on the subject (lumbar mobility, not masochism).
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"If you do not find time to become and remain healthy, you will be obliged to find time to be ill." --George Hackenschmidt
"These Canadians lure you with their kindness and Eskimo stories and then WHAM...you're bent over an IHOP trash can, pants around your knees with nothing but your tears and the smell of blueberry syrup to comfort you." --gobbla
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03-04-2008, 03:56 PM
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#92 (permalink)
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Ben. Just Ben.
Join Date: Dec 2002
Location: Charlotte, NC
Posts: 5,953
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Strength I, Workout B-4
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 @ 125lbs, 1 @ 155lbs, 6 @ 135lbs, 1 @ 185lbs*, 12 @ 125lbs
--BB bench press (6/1/6/1/10-12, 311, 180RI) - 6 @ 145lbs, 1 @ 185lbs, 6 @ 165lbs, 1 @ 205lbs, 12 @ 145lbs
SUPERSET
--close-grip lat pulldown (2x6-8, 311, 120RI) - 7 @ BW, 6 @ BW
--DB shoulder press (2x6-8, 311, 120RI) - 8 @ 45s, 8 @ 45s
lower-body Russian twist (2x10, 101, 90RI) - 10 @ BW, 10 @ BW
* denotes 1 three-quarter rep and 1 half-rep
Notes:
--Rows felt really strong today despite yet again feeling like ass (I was gassed this morning from some WEIRD dreams last night). The back is 99.9% now, and it made a huge difference in being able to focus on the lift without being scared of further tweaking the injury (just made sure that my form and foundation was rock-solid).
--My left leg remains sore while my right is pain-free. Side lunges have consistently revealed a weaker right leg, so I'm going with that and may start to incorporate some additional unilateral strength work there while doing focused mobility work on the left hip (and right shoulder--Magnificent Mobility anyone?).
--Re-read the bioenergetics chapter today (reference my reaction to Chapter 1 in an earlier post). I did, however, do better on the chapter-ending essay questions. Still being horribly impatient, though.
__________________
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No Magic Pill (the blog)
No Magic Pill (the log)
liftSTRONG Challenge
"If you do not find time to become and remain healthy, you will be obliged to find time to be ill." --George Hackenschmidt
"These Canadians lure you with their kindness and Eskimo stories and then WHAM...you're bent over an IHOP trash can, pants around your knees with nothing but your tears and the smell of blueberry syrup to comfort you." --gobbla
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03-05-2008, 12:02 PM
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#93 (permalink)
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Ben. Just Ben.
Join Date: Dec 2002
Location: Charlotte, NC
Posts: 5,953
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Regeneration day:
Work:
--2 rounds of front/left/right planks, 30sec each hold, no RI btwn holds, 60RI btwn rounds
SMR work (10 reps each)
--foam roller - back, glutes, hamstrings
--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 just couldn't bring myself to read through the endocrinology chapter today, so I'm reviewing bioenergetics instead.
--I control the spice. I control the universe.
__________________
Facebook
No Magic Pill (the blog)
No Magic Pill (the log)
liftSTRONG Challenge
"If you do not find time to become and remain healthy, you will be obliged to find time to be ill." --George Hackenschmidt
"These Canadians lure you with their kindness and Eskimo stories and then WHAM...you're bent over an IHOP trash can, pants around your knees with nothing but your tears and the smell of blueberry syrup to comfort you." --gobbla
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03-05-2008, 01:35 PM
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#94 (permalink)
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Plaid Shorts Rule!
Join Date: Jun 2004
Location: Vancouver, Canada
Posts: 7,750
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Quote:
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(I was gassed this morning from some WEIRD dreams last night).
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So my story about the chiro really did it for you then .... 
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
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03-05-2008, 05:22 PM
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#95 (permalink)
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Ben. Just Ben.
Join Date: Dec 2002
Location: Charlotte, NC
Posts: 5,953
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I said "weird," not "wet"
One side note to all this studying: my fingernails are history. I've had a nail-biting habit for as long as I can remember, but as part of a challenge with a friend (she had to quit smoking, which she's gone 15 days without a cigarette as of this post), I was go quit biting my fingernails and was doing very well with it until I really jumped into this book. I'll likely resort to some of that hotter-than-hell stuff you paint on your nails (nothing like a little positive punishment  ), but after over 20 years of this, I'm not sure even that will work, especially while studying. Go team!
__________________
Facebook
No Magic Pill (the blog)
No Magic Pill (the log)
liftSTRONG Challenge
"If you do not find time to become and remain healthy, you will be obliged to find time to be ill." --George Hackenschmidt
"These Canadians lure you with their kindness and Eskimo stories and then WHAM...you're bent over an IHOP trash can, pants around your knees with nothing but your tears and the smell of blueberry syrup to comfort you." --gobbla
Last edited by K-Court : 03-05-2008 at 06:07 PM.
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03-05-2008, 06:06 PM
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#96 (permalink)
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Plaid Shorts Rule!
Join Date: Jun 2004
Location: Vancouver, Canada
Posts: 7,750
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Quote:
Originally Posted by Phaedrus49er
One side note to all this studying: my fingernails are history. I've had a nail-biting habit for as long as I can remember, but as part of a challenge with a friend (she had to quit smoking, which she's gone 15 days without a cigarette as of this post), I was go quit biting my fingernails and was doing very well with it until I really jumped into this book. I'll likely resort to some of that hotter-than-hell stuff you paint on your nails (nothing like a little positive punishment  ), but after over 20 years of this, I'm not sure even that will work, especially while studying. Go team!
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It's a Smith thing, Ben. Don't fight it.
(If you figure out a solution, let me know. I have another 20 years of the bad habit on you.   )
(BTW, I fixed your smiley for you. Remember - it's colon-tongue, not colon-p. I know ... that was incredibly anal of me. Whatever.  )
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
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03-05-2008, 08:00 PM
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#97 (permalink)
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Hiro Protagonist
Join Date: Oct 2003
Location: Houston, TX
Posts: 4,191
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My name is RedLefty, and I'm a nail biter.
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Megaloi -- My Blog
"Every society honors its live conformists and its dead troublemakers."
- Mignon McLaughlin
My New Log -- Saved by the Kettlebell
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03-05-2008, 09:04 PM
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#98 (permalink)
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Ben. Just Ben.
Join Date: Dec 2002
Location: Charlotte, NC
Posts: 5,953
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Oh man, this is great. I'm not the only one! Good thing I'm not Tigger 
__________________
Facebook
No Magic Pill (the blog)
No Magic Pill (the log)
liftSTRONG Challenge
"If you do not find time to become and remain healthy, you will be obliged to find time to be ill." --George Hackenschmidt
"These Canadians lure you with their kindness and Eskimo stories and then WHAM...you're bent over an IHOP trash can, pants around your knees with nothing but your tears and the smell of blueberry syrup to comfort you." --gobbla
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03-06-2008, 12:47 PM
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#99 (permalink)
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Ben. Just Ben.
Join Date: Dec 2002
Location: Charlotte, NC
Posts: 5,953
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Strength I, Workout C-4 (how appropriate)
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 @ 215lbs, 1 @ 255lbs, 6 @ 225lbs, 1 @ 300lbs*, 12 @ 135lbs, 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, 0RI) - 10 @ BW, 10 @ BW
--reverse crunch variant (2x10, 222, 90RI) - 10 @ BW, 10 @ BW (on flat bench today)
* denotes a 300RI prior to the set (versus the prescribed 180RI)
Notes:
--I'm just not going to say anything about the deadlifts today other than it sucks that this was the last round for this during this phase, I like the 1RM sets, and I could probably could've put that bar through a brick wall (in a good way) after that second 1RM set 
--After tomorrow's workout post, I'll post a summary of the entire phase (pending copyright issues with the book) to give a clearer picture of my progressions--it'll just look like my workout log that I take and use at the gym.
--I totally had a few other things to say, but I'm too high off that pull to remember it right now. I know I have to read through the endocrinology chapter sometime in the next two days. More later.
__________________
Facebook
No Magic Pill (the blog)
No Magic Pill (the log)
liftSTRONG Challenge
"If you do not find time to become and remain healthy, you will be obliged to find time to be ill." --George Hackenschmidt
"These Canadians lure you with their kindness and Eskimo stories and then WHAM...you're bent over an IHOP trash can, pants around your knees with nothing but your tears and the smell of blueberry syrup to comfort you." --gobbla
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03-06-2008, 01:26 PM
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#100 (permalink)
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Plaid Shorts Rule!
Join Date: Jun 2004
Location: Vancouver, Canada
Posts: 7,750
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Quote:
Originally Posted by Phaedrus49er
Oh man, this is great. I'm not the only one! Good thing I'm not Tigger 
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Maybe we should start a challenge group to end the nail-biting. Loser(s)buy(s) a (number of) round(s) of drinks for the winner(s) at the Summit. Weekly/Monthly photos of your hands.
(I'm not sure why I'm even suggesting this. I should just hand over my VISA card now and be done with it ...   )
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
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03-06-2008, 01:30 PM
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#101 (permalink)
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Hiro Protagonist
Join Date: Oct 2003
Location: Houston, TX
Posts: 4,191
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I figure it exposes us to all kinds of germs and builds up our immune systems in the long run. So it'd be unhealthy to stop.
__________________
Megaloi -- My Blog
"Every society honors its live conformists and its dead troublemakers."
- Mignon McLaughlin
My New Log -- Saved by the Kettlebell
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03-06-2008, 01:30 PM
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#102 (permalink)
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Ben. Just Ben.
Join Date: Dec 2002
Location: Charlotte, NC
Posts: 5,953
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Hell, if that's the case, I'm in. Free booze in Little Rock? Oh yeah, I'm there. That'd make the trip ultra-cheap for me
Hmmm... before and "after' pictures... another challenge thread? We could put that in the mind/body section.
I totally buy the germ thing, which is why I hardly--if ever--use antibacterial stuff.
__________________
Facebook
No Magic Pill (the blog)
No Magic Pill (the log)
liftSTRONG Challenge
"If you do not find time to become and remain healthy, you will be obliged to find time to be ill." --George Hackenschmidt
"These Canadians lure you with their kindness and Eskimo stories and then WHAM...you're bent over an IHOP trash can, pants around your knees with nothing but your tears and the smell of blueberry syrup to comfort you." --gobbla
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03-06-2008, 01:32 PM
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#103 (permalink)
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Plaid Shorts Rule!
Join Date: Jun 2004
Location: Vancouver, Canada
Posts: 7,750
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Quote:
Originally Posted by RedLefty
I figure it exposes us to all kinds of germs and builds up our immune systems in the long run. So it'd be unhealthy to stop.
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LOL. I love rationalization. 
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
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03-06-2008, 01:32 PM
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#104 (permalink)
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Plaid Shorts Rule!
Join Date: Jun 2004
Location: Vancouver, Canada
Posts: 7,750
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I bet my before pictures would be the ugliest.
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
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03-06-2008, 01:59 PM
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#105 (permalink)
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Ben. Just Ben.
Join Date: Dec 2002
Location: Charlotte, NC
Posts: 5,953
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Are we talking about fingernails only or hands in general? Mine are torn up from all the heavy barbell work I've been doing (plus the dry air here right now).
__________________
Facebook
No Magic Pill (the blog)
No Magic Pill (the log)
liftSTRONG Challenge
"If you do not find time to become and remain healthy, you will be obliged to find time to be ill." --George Hackenschmidt
"These Canadians lure you with their kindness and Eskimo stories and then WHAM...you're bent over an IHOP trash can, pants around your knees with nothing but your tears and the smell of blueberry syrup to comfort you." --gobbla
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03-06-2008, 02:17 PM
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#106 (permalink)
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Plaid Shorts Rule!
Join Date: Jun 2004
Location: Vancouver, Canada
Posts: 7,750
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I was talking more about the results of the nailbiting. Callouses don't count. 
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
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