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:
--Today more so than yesterday, but I am wiped out. Yesterday was leftovers from Thursday (deadlift day); today is from Friday (pull-ups). I really hope I'm recovered for tomorrow.
--I decided that my summit transportation will depend almost entirely on finding Nashville-ish crash space for overnighters both to and from Little Rock. If yes--and if proper luggage can be acquired--the Harley. If no, the truck. That reminds me that I need to find a toolbox for the truck bed.
__________________ No Magic Pill (the log)
My Movember page (yes, I'm slacking on pictures)
I'd like to take this opportunity to say that I might need to add some unilateral work for my right leg--the truck has a rather heavy clutch (might try to get a shorter-range pedal put in as well as a shorter-throw shifter; still need a toolbox either way).
__________________ No Magic Pill (the log)
My Movember page (yes, I'm slacking on pictures)
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
Notes:
--Slight improvement on full-ROM squats (one more 3rd-set rep). IIRC, didn't Alwyn say that the max weight in quarter-squats is the goal for full-ROM squats in Phase III?
--I'm finding that my previous night's sleep is having little to do with the weight I'm lifting lately, or maybe I'm actually getting as much sleep as I need, just not as much as I'm used to getting.
--I posed the question of stickshift-induced strength imbalance between left (stronger) and right (weaker) legs with little real help from the peanut gallery. If no one suggests a specific protocol, I'll likely try to tackle this after finishing Phase II, whether as a part of my event-specific training, Phase III, or Core Performance. What sucks is that I don't mind doing the extra work, but I need to mimic with my right leg what's happening with my left leg, meaning open-chain leg presses or something very similar--closed-chain single-leg work has a different motor recruitment pattern. Suggestions are greatly appreciated.
--Graphite truck interior + tan shedding dog = shag carpet seat covers.
__________________ No Magic Pill (the log)
My Movember page (yes, I'm slacking on pictures)
Interesting... just for kicks, I attempted pistol squats yesterday morning and couldn't come close to full ROM. Just now, I did one with each leg with relatively little trouble, just some minor balance issues. Weird, first time I've ever been able to do them, which I think was one of my goals for this year. Woo... still working toward handstands.
__________________ No Magic Pill (the log)
My Movember page (yes, I'm slacking on pictures)
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
--Swiss ball Russian twist (2 x 6 each side, 202, 90RI) - 6 @ 25, 6 @ 25
Notes:
--The main concern today was a shoulder tweak from yesterday. It didn't directly impact any of my lifts today, but it sure was in the back of my mind, which might've accounted for a little hesitancy to increase any bench press weight.
--I'm attributing the loss of one shoulder press to lack of sleep, which I think had more effect on me today than the shoulder issue. I didn't feel all that tired, but I sure couldn't generate the power I've been able to over the last few weeks. I also had to put them before chin-ups today because it was SO. F*CKING. CROWDED today, but that rant coming up shortly. I will say that I had to carry DBs across the gym to the only other chin/pull bar, so that killed my grip even before I got to the chin-ups.
--I added the single-leg leg press to the first superset today (only 3 sets). I'll probably keep the weight low but increase reps and time-under-tension (read about why here). I think my reasoning and methodology is sound, but I could also just be blowing sunshine out of my ass, so as with the original thread, suggestions here are appreciated. I've noticed a tightening left IT band again since getting this new vehicle, so I'm wondering if my initial problems (IT band, continuing left hip immobilities, etc) stemmed from driving stick as well. Don't know, don't care, just want to balance it out.
--I officially filed my taxes today. No K-Y. No Vaseline. Not even a reach-around. For that matter, not even a name or eye contact. Usually I wouldn't mind, but geez...
--I haven't truly just bitched in awhile. Vented, yes, but not just bitched, so I'm going to bitch for a quick second. Here in Charlotte today, it's pushing 80F, sunny, light breeze, just an absolutely perfect spring day that I could've spent on my Harley or with my dog out at the park (after work, of course). Naturally, I went to the gym per usual, and Rocky (the dog) is just going to have to make due with running around out on the deck for awhile (he's cool with that). What does everyone else in the world do on a great day such as this? Go to the gym, of course. Let me toss out the eye candy disclaimer and say: holy f*cking shit! Now, that said, it's Tuesday. It wasn't even 4pm yet, but the place. was. packed. What... the f*ck... it's the same BS phenomenon as the mall, the movie theater, and just about every other indoor activity: no one--NO ONE-- is out doing that stuff on the crappy weather days, of which there have been plenty lately and will be for another week or so. They certainly aren't days to normally be outside unless it's part of your job or your training schedule--I understand that, so why not go do the indoor stuff then? Why do people crowd the indoor places when the days are perfect for being OUTdoors?? I'm sure today really slapped some people with "it's spring!" It's also the quarter-mark of the year, so this may be second-chance resolutioners mingled with spring breakers and swimsuit seasoners. I. don't. care. Get the F*CK out of my gym unless you plan to be there for the long haul. Pig f*ckers...
--A second female friend has complimented my girlfriend's ass. The first one flat-out asked to make out with her (I haven't heard the results of that conversation yet). The second probably won't, but it sure is some good mind fodder Along those lines, here's a blog I wrote last July 4 celebrating my kind of women. Enjoy.
__________________ No Magic Pill (the log)
My Movember page (yes, I'm slacking on pictures)
Last edited by Phaedrus49er : 04-01-2008 at 05:17 PM.
So I was informed later last night that my girlfriend has broken yet another TheraBand in her training pack while doing her workouts. At least that's giving me an excuse to get tubing as a replacement, but damn, that girl needs to get to the gym soon.
__________________ No Magic Pill (the log)
My Movember page (yes, I'm slacking on pictures)
SMR work (10 reps each)
--foam roller - back, glutes, hamstrings, IT bands, quads
--Stick - calves, chest
Work:
--2 rounds of front/left/right planks, 30sec each hold, no RI btwn holds, 60RI btwn rounds
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:
--Regarding my previous post, I should've said they were the Therabands in MY training pack that she's borrowing. Regardless, tubing will be ordered semi-soon.
--After a couple hours of status quo shoulder pain this morning, it simply stopped. I've continued occasionally loading the affected area in manners that caused the most pain yesterday, and other than some residual soreness, nothing. Thankfully, it doesn't seem to be a bone issue as I mentioned in a follow-up post; frankly, I have no clue what happened. Maybe something just got shifted out of place and slid back to normal (there was noticeably more shoulder popping during certain movements when there was still pain, now just the normal popping that'll never go away). Who knows.
--It's one month until the event with no further word from the coordinating council (registration was supposed to be available two weeks ago). I'm becoming less optimistic about this thing even happening (for me, at least), but that might not be a bad thing since I could continue on through Phase III without a hiccup.
--I <3 waking up to a dysfunctional computer that takes seven hours to fix, but hey, it's fixed, and at least I wasn't completely bored at work this morning.
__________________ No Magic Pill (the log)
My Movember page (yes, I'm slacking on pictures)
--I officially filed my taxes today. No K-Y. No Vaseline. Not even a reach-around. For that matter, not even a name or eye contact. Usually I wouldn't mind, but geez...
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
--hanging leg raise (2 x 6, 222, 90RI) - 6 @ BW, 6 @ BW
Notes:
--I forgot to mention yesterday that I ditched The Stick on my upper legs in favor of hammering them on the PVC-core foam roller. Ouch, but in that good way
--*ahem* WOO! I don't know what happened today. I blew through the deadlifts. Yeah, they were challenging, but I guess getting sleep and timing my workout to my caffeine peak made a HYOOGE difference (note the rack deadlifts, both weight and lack of rest-pauses). I also hit the place just after noon, so (White) there's a good energy in the gym today (/White)
--No shoulder issues. It's as if it never happened.
--I bought a black truck last week. It's now yellow.
--Some days, computers need their aerodynamics tested.
__________________ No Magic Pill (the log)
My Movember page (yes, I'm slacking on pictures)
So are you going to get the new dog a dye job too?
__________________
"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
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
* denotes BW pull-ups / assisted BW pull-ups (used push press bar in rack hooks with feet on floor for least-possible help)
Notes:
--Didn't time my coffee quite as well today but still made some modest gains.
--After doing her first big-girl deadlifts last week, my girlfriend did her first big-girl squats today (unloaded Olympic bar). General form was excellent, especially with her back angle, but there are some knee and hip shift issues needing to be addressed. Nothing a little time and add-on finishers won't fix in a couple months. Oh yeah, the looks SHE got were priceless (I got my own, but more jealousy than anything). I won't gloat over the fact that she said she's happy with her physical progress under my guidance so far (it would just mean me saying "I told you so")
--I've pretty much accepted that I'll be formatting my C: drive with the conclusion of this post in hopes of solving some audio problems I've been having. I'm not optimistic considering that I think it's a hardware issue, but it's the last thing before really getting into hardware swapping. I'll be on a work computer until this one is rebuilt. Woo. At least I partition my hard disk.
__________________ No Magic Pill (the log)
My Movember page (yes, I'm slacking on pictures)
--I've pretty much accepted that I'll be formatting my C: drive with the conclusion of this post in hopes of solving some audio problems I've been having. I'm not optimistic considering that I think it's a hardware issue, but it's the last thing before really getting into hardware swapping. I'll be on a work computer until this one is rebuilt. Woo. At least I partition my hard disk.
Just from that last quote I am assuming you are running a Windows box. I always partition my box and only Windows goes on the c:\, anything I actually want to be "safe" (relative word when referring to windows ) is put on a different partition.
That's exactly what I do. FWIW, the formatting didn't fix the issue--it's hardware as I feared, so after I finish re-installing everything, I'll be opening the case. Go team.
__________________ No Magic Pill (the log)
My Movember page (yes, I'm slacking on pictures)
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:
--Yeah, totally blew this off yesterday (spent all day rebuilding my laptop, then went out with a friend who was in town for the first time in a year-plus).
--Looking toward this final week of Phase II, I have yet to hear any further information on the upcoming Marine event, so unless something comes about by next weekend, I'll just plan on not doing it and continuing on with Phase III.
--Speaking of this final week, I'll be doing workouts C and D at the beach. I'm interested to see how the gym crowd there compares to home.
__________________ No Magic Pill (the log)
My Movember page (yes, I'm slacking on pictures)
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
--hip mobility work - front/back step-overs, side step-overs, side duck-unders
Notes:
--Ah, the last week of Phase II. I was in and out pretty early and quickly today, so no torrent of eye candy, but there were already a couple morsels in there today, in the free weight area no less, but unforunately doing the stereotypical isolation movements. I did notice a prominently swinging hip structure on a treadmill as I walked in. Is that even possible to sashay like--oh wait, she was going about 0.5 miles per hour, nevermind. Nice pants, though.
--I've suspected for awhile that the floor were the power rack sits is a little sloped--yep, down to the left (can kinda see it with an unbent bar sitting in the racks)--and I've been doing squats there for how long? I blame the concrete subcontractor for my leg imbalance
--Speaking of unbent bars, they're becoming a rare commodity around there, and I KNOW it's not from people really loading up the weight to move it properly. Bastards.
--Looking back at Phase I, I topped out at a single (shaky) squat rep at 235lbs; ending this phase, I managed three (shaky) reps at 235lbs. It's nice to be able to look back and see progress, however shaky it might be.
--I added the mobility work just to take up room in the power cage a little longer as the meathead crowd started to roll in. It's fun to get good and bad stares at the same time
--I think I mentioned that the last two workouts this week will be at the beach, most likely at a Gold's Gym in Myrtle Beach *ugh*. However, it's spring break, so I figure (a) none of the kiddies will be in the gym (at least not before lunch), and (b) the townies will have bolted for the exits, so it could be nice and quiet in there.
__________________ No Magic Pill (the log)
My Movember page (yes, I'm slacking on pictures)
I'd all be given up hope, but I got the email overnight making everything official:
Quote:
Good afternoon. We've organized and are pleased to present the Inaugural Marine Ultimate Team Challenge for your fitness pleasure. Here's the quick scoop:
When: May 3rd @ 0700, extreme weather back up date May 10th
Where: US National Whitewater Center, Charlotte, NC
Why: amazing physical challenges and great fundraiser to support the Wounded Warrior Barracks in NC & CA and support for our local Marine families in Charlotte
Who: Teams of 4 (military, corporate, public safety, community, college & youth) - cost per person $40. We're limiting this year's participation to 100 teams so please register ASAP so you don't lose your space.
How: each team will compete on all of the activities at the whitewater center, fastest teams-win, teams with best uniforms/outfits-win and teams that raise the most money for our outstanding causes-win.
Please prepare yourselves for this challenge as it will be the toughest in our challenge series. Expect the race to take 3 hours if you're in good shape.
We're still working on our web site and we need our waiver page put online. In the mean time, we've included the waiver below the signature line of this email.
We've also attached a flyer for the challenge and we ask you help us spread the word. We don't want to use any of the proceeds of this race for marketing so we can provide more of the funds to the combat injured Marines and Sailors at the Barracks. If your company or you are interested in becoming a partner or sponsor of the race, please let me know.
Thanks in advance for your support and we look forward to seeing you at the Inaugural Marine Ultimate Team Challenge on May 3rd.
Semper Fi!
Aaron
The whitewater center does (thankfully) rent out bikes, though it does boost the event price ($45 for 4+ hours), but hey, whatever. It'll be a bigger challenge to put together a team within the next week or so than it will be to actually do this thing, so if you or anyone you know wants to jump in, please please please let me know.
As for training, I will have three weeks after returning from the beach, meaning I will delay Phase III and switch to a minimal lifting schedule (2 days per week, full-body, focusing on grip and vertical pull) with 2-3 days per week of HIIT (track sprints, rowing, biking at the gym *ugh*), and one distance run per week. Of course, CrossFit is always an option for any of those (if the WOD strikes me just right). Regardless of actually getting a team together in time to do this, it'll be an interesting break-up in the training.
More later.
__________________ No Magic Pill (the log)
My Movember page (yes, I'm slacking on pictures)
Last edited by Phaedrus49er : 04-08-2008 at 04:54 AM.
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
--Swiss ball Russian twist (2 x 6 each side, 202, 90RI) - 6 @ 30, 6 @ 30
* denotes push presses
Notes:
--What is it about Tuesdays that just pisses me off? This happened last week, too. I went in today irked and got progressively more ticked off as the workout went on. Was it:
a. bigger crowds (still, likely because the local schools are on spring break this week),
b. I failed to match or increase my final-set chin-ups (don't know why) plus had to move up in DB shoulder-press-turned-push-press weight because of "a" (meaning some weights were being used that are NEVER used when I'm there),
c. also related to "a," the insane amount of space being uselessly occupied with mirror-muscle work, including a "6" chick (who would've been a "4" without the tan--hey, this is the South, so a tan adds points to any pile of DNA by default) who busted ass through 30 minutes of isolation work--a lot of it on a BOSU ball--and then spent the rest of my time there on a bicycle doing less-than-strenuous work (I just wanted to walk over and say, "honey, I know you think you're working hard, but you're never going to lose that ten-year-old freshman-fifteen doing what you're doing), or
d. watching yet another new trainer (I swear they've hired three or four since I put in my application) put another newbie on a BOSU to do squats (while he held her hands, no less--uh, hello, that should be a sign she shouldn't be using that yet, dumbass)?
Fuck beans, man...
--I did push it out today, though. Like, serious lightheadedness, similar to my last full-ROM squats yesterday. It's the last workout of this particular workout in this phase, and I don't want to feel like I left anything out there. I'm still not happy about the last set of chin-ups, though. I guess I put too much into the first superset to be any good for the second one. Oh well, I'm beat anyway.
--Apparently the shoulder issue from last week was just a burp in the universe (much like RedLefty), so no worries there.
--This time tomorrow, I'll be halfway to the beach, biotches!
__________________ No Magic Pill (the log)
My Movember page (yes, I'm slacking on pictures)
__________________
"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
So, looking ahead post-Strength Phase II after this week, I will have three weeks of event-specific training, roughly per week:
--2 days weight training (full-body splits, perhaps similar to NROL4W)
--3 days interval training (sprints, rowing, hills, etc)
--1 day endurance training (5K most likely, possibly up to an 8K depending on how I'm feeling that day)
--1 day off/"play"
I'll follow this program up to May 3 or until I find out that I won't be able to get a team together in time (I'm still a little miffed at the coordinating council for waiting so long to get registration information sent out). Assuming I hope out hope right up to the event, thus maintaining this schedule up to May 3, I run into a time crunch between the event and the summit at the end of May--less than four weeks to complete Strength Phase III. Therefore, I'll be dropping the truly "off" days during that phase, meaning alternating two days on, one day off (for regeneration work), which puts me finishing the phase the Wednesday before the summit (I'll wake up WAY early that Thursday, do my regeneration routine, then hit the road). That'll give me the summit to play and the week after to do absolutely nothing constructive--I figure by that point, I'll need the time off since I'm pushing way beyond my usual eight-week training window for taking a break.
It's so crazy that it just might work.
__________________ No Magic Pill (the log)
My Movember page (yes, I'm slacking on pictures)
Along those lines, here's a 
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