Ben becomes a Marine

[ClOVERGIRL]

I ll say it with you WTF. OH and can i just add that guy was an A$$ but the beer made up for it all afterwards

[Phaedrus49er]

Originally Posted by ClOVERGIRL

I ll say it with you WTF. OH and can i just add that guy was an A$$ but the beer made up for it all afterwards

Wow, the girl finally speaks (and her first post coming on my log, no less)! Ladies and gentlemen, may I present "The Girl," also known as Amy.

[Mahler]

Nice going, Ben.
Uh
Watch the phrasing about the girl coming on your log.

[Phaedrus49er]

Ya know, I expect that kind of talk from RL over there, but from you? Really?







My hero

[bacardio]

Originally Posted by Phaedrus49er

Wow, the girl finally speaks (and her first post coming on my log, no less)! Ladies and gentlemen, may I present "The Girl," also known as Amy.

Welcome....

Originally Posted by Mahler

Nice going, Ben.
Uh
Watch the phrasing about the girl coming on your log.

WOW!!!!!!! When Mahler can say that in someone's training log, which is titled "becoming a Marine", he is worthy of being bowed down too and certainly not messed with.


Seriously nice workouts Ben

[RedLefty]

Originally Posted by bacardio

When Mahler can say that in someone's training log, which is titled "becoming a Marine", he is worthy of being bowed down too and certainly not messed with.

Ben means that in a very metaphorical way. It would be like me becoming a pretzel.

Oh, and welcome to the girl!

[Phaedrus49er]

Originally Posted by Phaedrus49er

--On a more serious note, I'm starting to notice a sharp, stabbing pain on my left patella whenever I do tabata-style squats. The pain is centered over where my kneecap should be, but since their significantly externally rotated, it's basically over the medial part of the kneecap, leading me to think that it's just a quick of my biomechanics--muscles pulling where they should, which would normally be straight over the top of the patella, but given the external rotation (and history of tendonitis and other fun things that go with obesity and wrestling, sometimes in concert), I may need to arrest my ROM just short of full ass-to-grass in the future when using the tabata protocol.
--Today's PWO: one beer

Reading back over the first point, it's obvious that it was written after the second point had been completed

Originally Posted by bacardio

Seriously nice workouts Ben

Thanks. It's been fun changing things up--even CrossFit style--but I'm itching to get back to NROL for the last Strength phase.

*somethingnicetosaysomethingni cetosaysomethingnicetosay*

If not for my training log, I would've forgotten my numbers from the (good) distraction of working out with the girl.

*whew*

[ClOVERGIRL]

Yes hello to everyone I am the girl as ben likes to call me. No log of my own yet but i really enjoy reading all the different info. everyone has to offer and also all the crap that yall give phaedrus (Trust me he needs it)

[Phaedrus49er]

Originally Posted by ClOVERGIRL

No log of my own yet

Something I should know about??

[Phaedrus49er]

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, IT bands, quads, chest
--medicine ball - hamstrings, calves
--tennis balls - spine

HIIT - rowing:
--500m @ 3:00/500m
--500m @ 2:20/500m
--500m @ 2:50/500m
--500m @ 2:10/500m
--500m @ 2:40/500m
--500m @ 2:00/500m
--500m @ 2:30/500m
--500m @ 1:50/500m
--500m @ 2:40/500m
--500m @ 2:00/500m
--500m @ 2:50/500m
--TOTAL: 5500m, 26:56.6

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 got my ass kicked today. Simple as that. Just dragging but got through it.
--Two days until May 3 is officially called off

[K-Court]

Hi Amy. Welcome to the board. And don't worry - we're experts at giving Ben crap!

[maxattack]

Just wanted to comment on the good looking rowing workout......I know they are tough!

[RacerBill]

Originally Posted by Phaedrus49er

*somethingnicetosaysomethingni cetosaysomethingnicetosay*

If not for my training log, I would've forgotten my numbers from the (good) distraction of working out with the girl.

*whew*

Gee, it's beyond me to manage some sort of innuendo out of that...

Amy - welcome!

[Phaedrus49er]

Originally Posted by K-Court

Hi Amy. Welcome to the board. And don't worry - we're experts at giving Ben crap!

Yeah, just go back and look at the first page or two of this thread. RL was on his game then. Lately, not so much

[Phaedrus49er]

Warm-up - CP2:
--hip crossover, 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 (full rest)
--1-arm BB snatch (12/12/12, 120RI) - 12 @ 45, 12 @ 55, 12 @ 55
--push-ups (max/max/max, 120RI) - 20, 17, 15

--step-ups (15/15/15, 120RI) - 15 @ BW, 15 @ BW, 15 @ BW*

SUPERSET (no rest)
--Pendlay rows (15/15, 0RI) - 12 @ 4, 12 @ 45
--Swiss ball crunch (15/15, 90RI) - 15 @ BW, 15 @ BW

* denotes right leg only



Notes:
--After all the talk recently (can't remember if it was here or on another forum) about one-arm snatches, I thought I'd do those today since it's been a long time since the last attempts. The rep totals come from half done with each arm, of course.
--After all the talk recently (can't remember if it was here or on another forum) about Pendlay rows, I thought I'd do those today since I've never tried them before. Not sure if my form was right (it's SO hard to actively mobilize the upper torso after years of work to IMmobilize it during rows), but I'm glad I went light--my upper back gave out long before my arms or shoulders did, and my shoulders are fried from the last three days of hammering as it is plus the stuff from earlier in today's workout. I also placed my index finger on the barbell rings, so I had a wiiiiiiiide grip (for me).
--Two more firsts for the girl today: 1) 75lb 1RM squat (only her fourth or fifth time under the bar after doing NROL4W Break-In with TheraBands and bodyweight), and 2) her first gym-induced callous (good for her, bad for me, and I'll just leave that one there).
--Now, for the fun part of today's post: a cleaned-up re-telling (to the best of my recollection considering how hard I was laughing) of the profanity-laced tirade spewed forth from the passenger seat on the way home from the gym today. Seriously, PowerManDL would've blushed at this. I'll offset it for visual and content separation:

Upon arrival to a mostly empty gym today, both the power rack and the squat rack were occupied by curlers. Awesome, especially since this was the girl's squat day. The squat rack cleared during our dynamic warm-up, so she commandeered that while I setup behind her for my ballistic work. The power cage was still taken by two guys rotating on their BB curls, one of whom was attempting a gym junkie Jim Caviezel look: tall, thin, Jesus hair, obnoxiously carrying a gallon jug of water. This is important to note since, once he and Mr. Clean finished making sure they were God's gift to the Morehead Street Peak Fitness on this day, Thursday, April 24, 2008, at around 1:30pm EDT, their visages framed in the mirror by the aforementioned power rack, JC (how awesome are those initials) ventured to an incline bench to my left for more curling. The girl had finished a set of back squats and a rest interval and had unracked the bar for a set of front squats, which she proceeded to do with near-perfect form including full ass-to-grass bottom position (relative for her biomechanics, of course) outside the rack itself as her bottom position is lower than the safety rails allow. On her second rep, JC blurted out something like "you shouldn't go that far down." The girl gave him a look in the mirror, I gave him a direct look, and I just as blatantly walked around to the side of her to "check her form" and announced that it was "damned near perfect, just keep your back strong." JC wandered off soon after.

The girl and I each went through some other work, after which she ventured over to the Cable Station of Doom (DUN-DUN-DUUUUUUUNNNNNNN) from two days ago to do a superset of seated rows and Swiss ball crunches. By the time she finished her last set of rows and moved to the Swiss ball for that final set, JC had made his way to the Cable Station of Doom (DUN-DUN-DUUUUUUUNNNNNNN) to continue his uber-awesome elbow flexion workout of the week from Flex magazine with standing one-arm cable curls. The girl asked if she was in his way and thereby broke Rule #3 of the gym: if you don't want to be bothered, don't initiate anything even remotely resembling a conversation (aka don't talk to anyone, period, unless they start it, and even then, keep it curt and distant... unless she's hot and sincerely asking for advice). JC said no, of course--what guy would tell a hot girl that she's in the way (well, other than me, which I've proudly done before)--and then, as she was pounding out her set, he said something to the effect of "you sure seem enthused to be here today," to which she immediately and bluntly said, "I'm in a hurry today." He responded with mumbling of some sort and turned away. Little did he know just how close he'd come to seeing some serious walnut-crunching ass power--well, okay, maybe not that, but the wrath of a woman pissed off that this, as she so eloquently put it later, "g--d--- fucktard was taking up HER power rack that she needed to do some REAL work when she got there." I shudder to think of the potential aftermath of that encounter.

I should back up here and mention the Ethiopian wannabe chick (seriously, she was white at one time but had tanned to a just-lighter-than-shit-leather brown, not to mention seeing her sinews and ribs) who was working under the dubious guidance of the "fitness manager" as we were setting up for the girl's first squats (she later 1RMed at the workout--hey, that's how she wanted it today, so that's how she did it). Wannabe's final exercise involved planting both hands on a flat bench and hopping back and forth over it like a pommel horse for midgets. She did this with great enthusiasm, even giggling and exclaiming at one point during her final set: "I can feel my fat!" The girl and I looked at each other, and I thought the girl was going to pass out from rolling her eyes so far back (Poltergeist has nothing on her). As FM and Wannabe pranced back to his "office," the girl turned toward the spot where they'd been, grabbed and shook her own tiny waist roll with both hands, pushed her hips forward, and said something like, "Yeah, you think YOU got fat? That's skin, honey. THIS is fat. Do somethin'." The girl then proceeded to hammer out her squats.

All in all, a pretty good day at the gym.

Oh yeah:
--Rule #1 of the gym: wear earphones (self-explanatory)
--Rule #2 of the gym: don't make eye contact unless it's to stare down someone from mis-using a piece of equipment you're about to properly use