No magic pill

[LisaS]

vurp

[Phaedrus49er]

Originally Posted by Buk

Nice workout, I will probably borrow that one. Hopefully the goal posts at the local track can hold up my rings. I haven't been doing pull-ups at all, and I miss them.

Thanks. It's definitely scalable to vomitastic.

Originally Posted by LisaS

vurp

Speaking of which, I finished Omnivore tonight. One of the reasons I chose it was the perceived lack of associated reading it would spawn, but damn if I don't want to go re-read all my Hemingway now. Oh well, starting Zebras tomorrow if I don't dig into a practice exam.

[Lost Dog]

Oh. It's like a shart, but from the other end.

[Phaedrus49er]

Yes, but usually with less messy consequences.

[Lost Dog]

A shart is typically fully contained.

[Phaedrus49er]

Ya know, it's never good when a video is brought into this kind of discussion.

[Phaedrus49er]

If the first 32 pages of Zebras is any indication, this is going to be a very dense but good read. After Omnivore, I'm putting together a lot of connections between industrialized food, "stressful" lifestyles, and obesity. It just sucks how much endocrinology is involved, but then, after the mystique surrounding mushrooms in the last book, I'm just nodding and smiling through a lot of the conditionals and maybes and could-bes.

[Phaedrus49er]

1-arm DB clean-and-press (from floor), 90RI
--3 @ 65, 3 @ 65, 3 @ 65, 3 @ 65 (each arm)

1-arm DB snatch (from floor), 90RI
--4 @ 55, 4 @ 55, 4 @ 55, 4 @ 55 (each arm)

SUPERSET
1-leg squat rollback, 0RI (full pistol / rollback)
--R2/2-L1/3 @ BW, R1/2-L1/2 @ BW, R1/2-L0/3 @ BW, R1/2-L1/2 @ BW
+
1-leg Swiss ball curl, 60RI
--5 @ BW, 5 @ BW, 5 @ BW, 5 @ BW, 5 @ BW (each leg)

SUPERSET
pull-ups, 0RI
--5 @ BW, 5 @ BW, 4 @ BW, 3 @ BW
+
push-ups, 60RI
--15 @ BW, 10 @ BW, 8 @ BW, 8 @ BW



Notes:
--Round #3 for this mesocycle. More improvements from last time, though I did blow off the medicine ball slam finisher. I was just dragging today at the end.
--Moved up 5lbs on the opening C&P set and had some trouble in the last set with the press, but I, um, managed to, um, get it up, um, yeah...
--Snatches were no problem; in fact, I probably should've gone up 5lbs on the last set or two, especially after I pulled so hard on one of my second-set reps that my left leg kicked out in front of me a little, and it wouldn't've taken much to put me on my ass right then. Yay for all that shoulder stability work I've been doing. I had to stop and get the giggles out of me before finishing.
--This was the first time I've tried to incorporate full pistol squats into this lower-body superset (before, they've just come at the end as play-around finishers of sorts). Those are a bear, but they're also much improved, and the looks I get are entertaining at the very least
--I'm not sure where the upper-body strength came from today, but compared to five weeks ago (the last time I did this particular routine), I got one more pull-up and seven more push-ups; compared to the last time I did this upper-body superset, one more pull-up and five more push-ups. I guess backing off a little more on the back-off week helped.
--My Julie-prescribed stretching isn't having any effect on my TFL issues, so she's asked if I have video capabilities and wants to try an experiment. I said okay on the conditions that no animals be harmed in the making of the film(s) and that I get at least 50% of any revenues generated.
--I'm now 120 pages into Zebras. In a word, awesome, if a little dense (I'm having to re-read occasionally to make sure I have all the endocrinology components and effects matched up correctly). Combined with Omnivore, I'm only become more convinced that Western civilization is not headed for a cliff--we're already over it, and the ground is coming up fast. Have a glorious day

[Phaedrus49er]

CSCS Practice Exam #1 - (pass / max): my score

1. Scientific Foundations
--Exercise sciences (14/20): 13
--Nutrition (5/7): 5

Total (19/27): 18

2. Practical/Applied
--Exercise technique (9/13): 8
--Program design (9/13): 10
--Organization/Administration (3/4): 4
--Testing/Evaluation (5/7): 5

Total (26/37): 27



I knew exercise science would kill me. Two more practice exams to take after brushing up on the weak spots. Mind you, I haven't touched any of this stuff in a few weeks, so we'll see what happens when I'm more in the right mindframe.

[Aoife]

Not bad though, considering.

Besides, if being a liberal arts major has taught me anything, it's that science is hard.

[Phaedrus49er]

Circuit x 5 (25/20/15/10/5 reps), 0RI
--burpees
--rope skip
--push-ups
--BW squats

Time - 21:39

Rope skip (various footwork), 2 x max effort, 90RI



Notes:
--Pulled this one from WotW #23. Not bad, though there were a few mini-sets done throughout. I know the rope skips were supposed to be double-unders, but I haven't gotten quite that far in my coordination (just starting to get really good at single-leg footwork), so I toned those down. All in all, a good little GPP routine.
--This is where I'd usually rant about the newest brotard trainer or bean-pole blonde doling out "advice" overheard today, but I won't. I'm attempting to focus my qi a little more.
--As noted above, and as so elloquently summarized by Aoife, science sucks for liberal arts majors. However, since I basically took the practice exam stone cold, a little more physiology and a quicker follow-up practice exam should help out.
--I've all but decided to re-read Zebras when I finish before moving on to other stuff, this time with the intent of taking notes as I read. I should've done that from the outset, but I like just reading first to get the gist of something, then going back and nitpicking. I have at least a half-dozen comments, questions, and/or related readings come to mind every time I pick up this book, especially in light of Omnivore, so hopefully I'll be able to pick Alan's canoodle next time I see him.

[RedLefty]

Originally Posted by Phaedrus49er

--This is where I'd usually rant about the newest brotard trainer or bean-pole blonde doling out "advice" overheard today, but I won't.

Well then I'll do it in my log tonight. The conversation I overheard started with doing "endurance training and cardio" to increase max bench press, and ended with herpes.

Science is definitely hard. I used to laugh at RedWifey in college, with her math major and a computer science minor. I never set foot in either the math or science building, let alone took any of those courses. I had tested out in high school, got my college credit and did my no-homework degree, a.k.a. Business.

So you did fine for being one of us non-sciency people.

[gregl515]

How do you expect to pass your test if you don't listen to the brotard trainers or beanpole blondes who passed it before you?

[Aoife]

lol, I didn't know I was a minority. It's good to know there are boys bad at the teknikul stuff, that balances out my awsyumness.

[Phaedrus49er]

Originally Posted by RedLefty

Well then I'll do it in my log tonight. The conversation I overheard started with doing "endurance training and cardio" to increase max bench press, and ended with herpes.

Science is definitely hard. I used to laugh at RedWifey in college, with her math major and a computer science minor. I never set foot in either the math or science building, let alone took any of those courses. I had tested out in high school, got my college credit and did my no-homework degree, a.k.a. Business.

So you did fine for being one of us non-sciency people.

Thanks, but I don't think the certification people care if I'm un-sciency or not--a score is a score unless it's "go ugly early" night.

Same here as I tested out of all math-based problem solving and so took Deductive Logic to fulfill the rest of that gen-ed requirement. Oddly, I later took statistics when I thought I wanted to be a business major. Hated every minute of it, but at least I ended up with a yes-homework degree, albeit a fun homework degree (readin,' writin,' no 'rithmetic).

An ex sent me a cartoon the other day that fits the brotard trainer perfectly:



The blonde was adamant about doing ABZ every workout (4-5 times per week), but cardio is boring, which is okay because as long as you eat lots of refined carbs in the morning, you can keep cardio to once a week. Fuck me dead with a red-hot poker covered in fire ants. Seriously, it messed with my burpees (completely unrelated to vurps, though sometimes a precursor).

[Phaedrus49er]

(4 x Tabata rope skip) x 3, 60RI
+
120RI
+
2min footwork rope skip x 3, 60RI

10 double-unders



Notes:
--I've been a lazy sot all day. Slept late, played Wii for a few hours, took the dogs to the dog park for an hour or so (and probably sold another pair of Vibrams), skipped my morning coffee, and until supper probably had about 1000 calories. Needless to say, the above is the best I could come up with as a substitute for interval training today (which also meant doing this out on the deck rather than taking the truck somewhere).
--Tabata = 20sec "on," 10sec "off." In this case, I did double-leg hops at about 80% ("on") and 50% ("off") intensity, respectively; four iterations made up two minutes. I did that three times with a one-minute rest interval. This absolutely killed my calves, to the point where my "off" times probably looked like I was jumping with cement blocks on my feet.
--Footwork involved various combinations of single-leg hops for two minutes at a time. This was much easier on my legs, but my shoulders had a tough time making it through the last two rounds.
--These were my first successful successive double-unders ever, though by that I mean that I'd do a double-under, a single recovery skip, another double-under, an