Damn, I do like the succinctness of your workout description. When I try to apply the same to my own, it just doesn't seem to convey all of what I'm thinking about the workouts.
re Magic 50: I test drive everything. Sometimes, I keep working on it to see if my initial impression is correct. Otherwise, I just say, no need to experience that again. So I try not to make commitments I'm not willing to adhere to.
Didn't know the fancy word for fainting. Could you give a description of a flag?
Good job on not pushing to aggravate that shoulder.
__________________ Just because your mother thinks you're special doesn't mean I do
Intervals - rowing
--4 x 1000m, 100m active RI (19:37*)
--4 x 100m, 50m active RI (2:41)
Core Circuit x 3, 60RI between rounds
--static inchworms x 5
--V sit-ups x 5
--straight-leg windshield wipers x 5 each side
--Swiss ball back extensions x 10
Finisher x 3
--slosh pipe overhead walk x ~30yds
--2-hand cinder block overhand throw x 4
* denotes estimated time
Notes:
--I didn't think the rowing intervals all the way through (should've initially planned to do this for time), so I setup my time/distance meter improperly, meaning I did the first 1000m on a distance countdown instead of just letting the meter run and taking the final time while just tracking the distance for my waypoints. In this case, I timed the final three intervals (100m RI + 1000m work) correctly, took the average time per interval, and added it to the three-interval total to get the final four-interval time. The sprint intervals weren't an issue since I'd figured out the timing issue by then. In the future, I hope to just do the whole thing for a single time rather than break it up into two different sections.
--Regarding the "active RI," my work pace on the 1000m intervals was 2:00-2:10/500m, so the active RI pace was a little over 3:00/500m; for the 100m intervals, work was in the 1:40-1:45/500m range, active RI again a little over 3:00/500m.
--I knocked off some prescribed reps from the core circuit since I was still pretty fatigued from yesterday's core work. Ideally, I'd have a day between core workouts, but that's just not an option this week.
--I added on the finisher because (a) I haven't played with the pipe in awhile, and (b) I wanted to throw something. Voila.
Quote:
Originally Posted by DanceDiva
Damn, I do like the succinctness of your workout description. When I try to apply the same to my own, it just doesn't seem to convey all of what I'm thinking about the workouts.
Thanks. It comes from years and years of BS
Quote:
Originally Posted by DanceDiva
Could you give a description of a flag?
Also known as a dragon flag. Mahler is notorious for these, and Terry isn't too far behind.
__________________ No Magic Pill (the log)
My Movember page (yes, I'm slacking on pictures)
Nice workout. The Dragon flag...well, what can I say but wow? Nice work. I've enjoyed reading your thoughts on the magic pill and workout goals in general.
Didn't realize that was you in the vid - nice job.
You = who? Man, I sure hope y'all don't think that was me. I just found a random demo on YouTube
Quote:
Originally Posted by Terry Monk
Nice job Ben. You're going to put us all to shame next year.
Oh please, have you looked at your own training log lately? Burpee HIIT for 20 minutes? I mean, really, c'mon
Quote:
Originally Posted by foodfromafar
Nice workout. The Dragon flag...well, what can I say but wow? Nice work. I've enjoyed reading your thoughts on the magic pill and workout goals in general.
Thanks. Just hope I don't ramble too much (a little is okay and to be expected).
__________________ No Magic Pill (the log)
My Movember page (yes, I'm slacking on pictures)
Just because I'm a HYOOGE word geek, I ran across this little Java applet today that produces visual representation of any amount of text you input. This is what I came up with from the first post of this log (can't get it to embed because it's Java-based).
EDIT: Never underestimate the power of PrntScrn
__________________ No Magic Pill (the log)
My Movember page (yes, I'm slacking on pictures)
I think I am in love...with the applet! Freakin' AWESOME!!!! Thanks
~ another word/list geek
Your workouts are looking good - Its fun to read your log.
Just because I'm a HYOOGE word geek, I ran across this little Java applet today that produces visual representation of any amount of text you input. This is what I came up with from the first post of this log (can't get it to embed because it's Java-based).
EDIT: Never underestimate the power of PrntScrn
Dude, that is awsum.
PrntScrn? Pfft. command-shift-4... or even better SKITCH!
Circuit x 5 for time
--pull-ups x 5
--medicine ball slams (10lbs) x 10
--burpees x 15
--jumping jacks x 20
TIME: 19:21
Notes:
--Yeah, I suck; however, for once, the pull-ups weren't the worst part. That honor goes to the burpees, which ended up being done in sets of 5. Infinite Intensity suggests that each circuit start every other minute (0, 2, 4, etc) for ten rounds. Um, yeah, I think that'll be a goal to pursue, but no way in hell that's happening right now.
Quote:
Originally Posted by gardengirl447
I think I am in love...with the applet! Freakin' AWESOME!!!! Thanks
~ another word/list geek
Your workouts are looking good - Its fun to read your log.
Ain't it purdy? And thanks.
Quote:
Originally Posted by Aoife
Dude, that is awsum.
PrntScrn? Pfft. command-shift-4... or even better SKITCH!
Eat it, RDU girl
__________________ No Magic Pill (the log)
My Movember page (yes, I'm slacking on pictures)
I followed up today's session with an hour of various loads and lifts while helping some friends move, as if I wasn't already waxed from today's workout...
Workout post-script #2:
I don't know if it's dealing with a lot of BS from my boss/landlord lately, or if it's my usual bodily reaction to the type of training I've been doing, but "gastrointestinal distress" is about as cleanly as I can describe it. I've always had this issue when doing mass quantities of conditioning work, something about how quickly water moves into (*chug*) and out of (*sweat*) my system, even though it happens in various states of hydration. I'll give it a couple days to see if things calm down. Either that or I'll start eating a lot of cheese
__________________ No Magic Pill (the log)
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1-arm DB swing, 0RI (change arms mid-flight on 15th rep)
--3 x 15 per arm @ 20lbs
Notes:
--I totally rocked the summit t-shirt today. If the gym won't buy kettlebells, then I'll just show them a picture on my back
--Today was designed to be a speed day rather than strength, hence the relatively lighter loads (no, peanut gallery, not because I'm just a pansy like that).
--Depth plyo push-ups are the devil incarnate--oh, wait, I should be cursing Roland. My bad. SONUVAROLAND!
--I did much better on the static wall squats than expected. In fact, I could've held the last set for longer as I closed my eyes and concentrated on belly breathing (a la qigong) throughout the rep rather than just when it got tough. Good hint for next time. Squat jumps just weren't happening after that, though--ten reps became five very easily.
--Twenty pounds gets awfully heavy going into a third continuous set of DB swings...
--The resident Big Black Brotard tried to talk to me today during one of my rest intervals (the shorter ones, of course):
BBBT: I seen you doin' all this athletic trainin' an' and stuff for awhile now. You used to do somethin'?
Me: *thinking that I only started this a week ago* I wrestled a long time ago.
BBBT: You ever think about doin' any bodybuildin' stuff?
Me: *checking my watch* Nah, that's okay.
BBBT: Really? You been doin' this conditioning stuff for years now. If you changed it up, you'd get some good results.
Me: *checking my watch*
BBBT: If I did what you're doing now, I'd die.
Me: Yep, I'm just trying not to die myself *starts next set*
Duuuuuuuuuuuuuuuuuuuude...
EDIT: I think Tony and I were separated at birth... a couple years apart... anyway, he always seems to have a timely blog post, like today's:
Quote:
Wise-Guys (Stealing a Blog Post)
I didn’t have anything exciting to write about today (do I ever?), so I decided to “steal” a blog post from my friend Mehdi, of Stronglifts.com. Awhile back, Mehdi wrote on “How to Deal with The Wise-Guy.”
To sum up his thoughts, he wrote:
Quote:
“Wise-guys are everywhere: work, family, relationships (”Wise-gal”), friends, gym, Internet, … They always know better than you, even if they don’t. And some believe their stuff so much, they can make you doubt what you do.”
This is never more apparent than in the confines of a gym. Every gym has its own version of a wise-guy. You know, the guy who walks around with his chest puffed out and arms way out to his side as if he were carrying his invisible water jugs (otherwise known as ILS, or Inflated Lat Syndrome), giving unsolicited advice to every person within an ear shot.
Or in the case of my sister, who when I was visiting a few months ago, had some guy wearing a head band and weighed maybe 130 lbs soaking wet, approach her while she was performing one-arm DB push presses just to show her a “better” alternative. His advice? “Try twisting the dumbbells at the top to get more of a peak contraction of the anterior deltoid.”
According to Mehdi, some of the proper ways to deal with said wise-guys are to:
Quote:
* Stop Caring. Let it become noise. You hear it, but it doesn’t affect you anymore. Don’t think or know this, become it. How? By acting in ways that shows you don’t care. Eat differently at work, train differently at the gym. The more you do things differently in public, the less you’ll care.
* Agree. Life isn’t like school where you get points for giving the right answer. It doesn’t matter who is right. Agree. Or say you’re free to think differently. Or tell them that you might be wrong, that you’re often wrong about things. What they think doesn’t matter anyway.
* Ignore. Focus your time & efforts on the achievements of your goals. Again: it doesn’t matter what they say or think, so don’t waste time replying to/trying to win arguments.
* Be Confident. Wise-guys can believe what they say so much, even when wrong, that they can make you doubt yourself. Don’t rely on what people say. Do your own research. Read books.
All are undoubtedly superb suggestions, and my sister actually took the high road and chose to follow #3 on the list. Myself on the other hand, prefers a more proactive method. Like throwing a chainsaw at their face. You know, something subtle.
__________________ No Magic Pill (the log)
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Last edited by Phaedrus49er : 06-20-2008 at 12:35 PM.
good work. Those wall squat hold things are murder. Makes the jump squats seem evil.
To say the least, hence the lower rep count. I think "squat jumps" is generous considering what I ended up doing. It was like Frankenstein jumping (or attempting to).
__________________ No Magic Pill (the log)
My Movember page (yes, I'm slacking on pictures)
Love the Wise-Guys post. I have to admit it's hard not to want to "mother" at the gym. Saw a young gal yesterday on some machine trying to do the equivalent of bent over rows without proper back alignment - hunched over like a scared cat... The mother in me kicked in but I kept my mouth shut and just kept working out. Don't want to be one of the dreaded Wise-Guys/Gals... Not that I look like the Lat-itude guy or anything...
Agreed. I just keep in mind how I'd react to someone offering up unsolicited advice--oh wait, I don't have to imagine since it still happens about once a month (the girl gets it more often, right in sync with the trainer turnover ).
Just for grins, I stopped by the local Play-It-Again Sports yesterday to see if they happened to have any used kettlebells. When did PIA become a new-item retailer, and junky at that? No used KBs, just new ones that, at $2/lb, looked and felt like the excrement of some soulless Chinese sweatshop. I passed and will continue looking to DragonDoor and LifeLine for my first KB purchase(s).
__________________ No Magic Pill (the log)
My Movember page (yes, I'm slacking on pictures)
Perform Better had an awesome sale last summer. They were super cheap (like 20-25% off, I think) and shipping (and still is) almost nothing. I think Julie got some. I wish I got some then...
I saw the PB KBs. Price-wise, they seem to be a good deal, but I'm just not so sure about that "rubber, no-skid bottom." I just want a hunk of well-crafted metal, dadgummit I'm guessing they were on sale before the KB fad had hit full-force.
A purchase isn't imminent unless I just stumble across a can't-miss deal. Until then, I'll just keep slinging DBs and cinder blocks.
__________________ No Magic Pill (the log)
My Movember page (yes, I'm slacking on pictures)
EDIT: Still, apparently. All I see in their online catalog are the rubber-bottomed ones. Can't find my hard copy catalog at the moment. Not that I need to buy any right now anyway
__________________ No Magic Pill (the log)
My Movember page (yes, I'm slacking on pictures)
In other news, I'm calling it officially done--Essentials is finished. Granted, I scanned the last two chapters about facility maintenance and staffing after realizing it was the exact same stuff I had drilled into me in most of my part-time jobs, especially during college when I got more involved in the management side of things, but for all intents and purposes, reading #1 is over.
Now, I need to look through the available study materials to see what I need extra help on (read: biology) and order that plus schedule my CPR/AED certification for sometime in the next couple months. It only took me 2-3 months to go through the first reading, so I'm hopeful for just a slightly longer timeframe for the second reading, which will involve note-taking rather than just reading, meaning (optimistically) testing around the end of the year.
/semi-drunken ramble courtesy of Two-Buck Chuck
__________________ No Magic Pill (the log)
My Movember page (yes, I'm slacking on pictures)
Notes:
--1-DB push presses are fun, especially on Mondays (aka National Glute-Ham Bench Press Day). They taught me that I have somewhat wobbly shoulders and a core that needs a little more lateral flexion work, but still, way fun, if for no other reason than the looks I got
--Power cleans have never been a problem, and today was no exception except for the rest interval, which whipped me pretty well. This was supposed to be sandbag shouldering, but seeing as how I don't have access to a sandbag of any kind at the gym (other than what I build into my numbers to pump them up at the end of a program), this seemed to be the closest thing to it. It was weird working with a barbell.
--I still hate step-ups, but that's only because I need to work on my unilateral balance. RDLs were surprisingly hard on my lower back despite ideal form. My only guess is residual fatigue from the first two exercises. Plus, this superset shredded my puny grip. (See, RedLefty? My grip maxes out on the sides of IHOP trash cans )
--Raw pull-ups increased by two reps; raw push-ups held steady (supposed to be dips, but my shoulders don't like those); no complaints.
--I was supposed to do farmer's walks three rounds for max time as my finisher, but my grip was gone, meaning rope skipping was out, too, so I did a couple 1-leg squat rollback progressions, and for the first time, I was completely under control throughout the entire eccentric phase. Concentric still lacks a bit, but still making progress.
--Meanwhile, back at the Hall of Justice, I found myself utterly bored today now that I've finished reading Essentials. It'll be about two weeks before any study materials arrive (I decided on this and this--I am just not confident in my abilities for this test right now--plus a one-year NSCA membership to get the discounts now and to pre-empt applying when I register for the exam), so I started reading Athletic Body in Balance. Me likey. So far, it looks like it's going to get into more of the "why" behind Infinite Intensity's "what" and "how." I've only finished the first part (Athletic Movement) with Mobility & Stability up next. Should I blow through that, I have Starting Strength (2nd ed) on hot standby until the study aids arrive, but Balance will almost certainly get a review on my blog when I finish it.
--The girl aced a nursing exam today, so I'm off to grab a beer or three (as if I needed an excuse).
__________________ No Magic Pill (the log)
My Movember page (yes, I'm slacking on pictures)
And thanks.
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