Cotter qigong x 5
hip circuits x 5 ea
ankle glides x 10 ea
shoulder PNF x 10 ea
ABIB lunge progression x 1 ea
circuit x 3, 0 RI
--2-hand KB swing x 15 reps @ 18kg
--bear crawl x 10yds
--backward crab walk x 10yds
--rotisserie planks (on hands) x 10sec ea
flexibility
Notes:
--Yep, a real live workout. It was nice to see that my mobility hasn't suffered at all from the layoff; in fact, the only real difficulty was just a little right glute tightness near the spinal erectors, and that loosened up with only a 30sec stretch.
--With a few exceptions, I'm hopeful that many of my workouts in the near-future will look like the above with a lot of full-body movement, partly because I was getting bored with what I was doing--moving was a GREAT change of pace--and partly because I want to experiment with different combinations of things in advance of setting up any dedicated IYCA stuff (should hear back in about two weeks with my exam results). Of course, there will be more density and volume at times, and there will still be the main lifts, either in set/rep form or density form, but I want to try to scale up the movement-first mindset to address the same areas (and more) that the main lifts target. For instance, unless it's a quickie set within a circuit, I don't think push-ups are going to be a large part of my work. Instead, there will be the animal-inspired movements as well as some KB- and core-related stuff that will also work on pressing movements, but more in a fully integrated manner (basically, my shoulders simply cannot handle a large volume of push-ups at the moment). Overall, think of it as Enamait-inspired movement-dominant training (with an ultimate focus on youth conditioning). Sounds like a tagline for a personal training gig. Hmmm...
--That reminds me: I need to order Never Gymless.
--*pssssst* I totally did a workout
__________________ No Magic Pill (the log)
My Movember page (yes, I'm slacking on pictures)
__________________ 2009: No races, No times. Slow year. So, now you're 96 cals short. You're now in starvation mode. Doomed. - LostDog
Blog entry: November 1, 2009, Pancakes LiveSTRONG daily plate log
As I tweeted earlier today, upon further inspection, I've all but decided that I will have to actually build an apparatus from which to hang a climbing rope and playground rings. In one setup, I could use an existing tree as one post, meaning I'd only have to sink one other post and drill a pole through that post and into the tree. In the other setup, it'd be truly stand-alone (two or three posts with bars across the top). I was really hoping to use a tree branch or two, but there's nothing lower than twenty feet off the ground, and there's only room for the climbing rope there.
Pictures to come when that gets rolling, hopefully in the next month or so.
__________________ No Magic Pill (the log)
My Movember page (yes, I'm slacking on pictures)
It's amazing what we'll call a "workout" when it's been a while…
HEY!
Shut up.
I'm not officially working out just yet, just trying to improve my hip/glute activation and mobilization before fully jumping back in. I won't call it official until Nick's challenge starts, whether or not I actually partake.
__________________ No Magic Pill (the log)
My Movember page (yes, I'm slacking on pictures)
Cotter qigong x 5
ankle alphabet x 1 ea
hip PNF x 5 ea
instep lunge / hamstring stretch / back lunge w/ twist x 5 ea
straight-leg inchworm x 5
Circuit x 5, 60RI
--BW squat x 10
--pull-ups (bar) x 5
--monster walk x 5 ea
--DL twist x 5 ea @ 12kg
Notes:
--More messing around, mostly with the static-active, mobility, and movement prep stuff, a lot of which is already familiar from previous programs (that Mark Verstegen guy seems to really know his stuff, and WAY before anyone else--I need to take a trip to Arizona).
--This one pegged the (lack of) conditioning a little more, so while I may have days of just sets/reps of the main "lifts," I'll more likely do some density days (either timed for max reps or a set number of reps as quickly as possible). One thing I need to get over is trying to isolate upper-body work and instead focus on full-body movements, especially the animal walks/crawls. Plus, when I finally get the climbing rope hung, the pulling will take care of itself. Must. Be. Patient.
__________________ No Magic Pill (the log)
My Movember page (yes, I'm slacking on pictures)
Here's the PNF wiki I'm sure just about everyone else who reads this log can explain it better than I can, but it's basically taking a muscle (group) and moving it through its full ROM. For the hip PNF, I lean forward on my hands against a wall and take fully abduct a leg (as much as possible) while externally rotating the femur so my toes point to the sky (or as closely as possible)--this is the most contracted the hip can be. Then, I internally rotate the femur to point the toes downward as much as possible while adducting the moving leg in front of the support leg as far as possible--this is the most extended the hip can be. Back and forth a few times for each leg (I do the same for my shoulder). And no, nothing like pigeon. That's part of my passive-static work at the end.
How's that for way too long of a story?
__________________ No Magic Pill (the log)
My Movember page (yes, I'm slacking on pictures)
full-body SMR
lying leg raises w/ same arm x 5/side
ankle alphabet x 1/foot
shoulder PNF x 10/arm
around-the-horn x 5/leg
Circuit x 3, 0RI
--static monster walk x 5/leg
--pull-ups x 5
--12kg KB floor press to Turkish get-up x 5/side
flexibility
Notes:
--I'm not sure why this is, but while the SMR sure feels good (especially on the feet and calves), it doesn't seem like it hurts as much as it should compared to previous breaks from it. I'm not complaining by any means since it points to not needing it as much, but I'm curious as to why that is (leaning toward the whole sleeping on the floor thing ).
--Around-the-horns are simply standing on one leg, lifting the other leg straight out front, then holding it parallel-ish to the ground while moving it out and around to the back. Lying leg raises have three movements (front and each side) rather than just the front; including the arm adds a coordination element (opposing arms and legs being the most difficult of the three options: no arm, same arm, opposite arm).
--I like monster walks; they add a active-static and stability component to regular lunges without getting crazy. I think Verstegen would approve.
--I took my time with the TGUs given my history of shoulder problems. Any future iterations will need to be just as deliberate since it took a lot of concentration to keep my left shoulder depressed and set while stable--it's obviously weak on its own, let alone compared to the right shoulder, which tells me I need to start doing some work with it, just carefully.
--I went ahead and committed to Nick's challenge. Whether or not I finish has yet to be determined, but it'll help kick-start me into paying more attention to my health, which hasn't really suffered of late with the hiatus in training, but my diet could certainly use some focus (too much beer and ice cream, if there is such a thing). Of course, I have to get pictures taken and submitted first.
--The house has reached a point of doneness, not that there aren't a million projects that need doing, but I'm done spending money on it for awhile and instead will spend money on me (can you say HDTV sometime this year?). Considering that this place wouldn't pass a building inspection (electrical is a joke), I might have some additional leverage if I decided to buy it anyway (can get a lot of contractor work done for relatively cheap). The first major overhaul (after electrical) would be doors and windows. Good grief.
__________________ No Magic Pill (the log)
My Movember page (yes, I'm slacking on pictures)
it's where you make the abc's with your foot to improve ankle mobility.
unless you're Ben, in which case you just keep spelling out TURD and FART over and over again.
it's where you make the abc's with your foot to improve ankle mobility.
unless you're Ben, in which case you just keep spelling out TURD and FART over and over again.
Hey, just because you have some newfound fascination with those words and giggle uncontrollably at either reading, hearing, or just thinking them
But the first part is correct.
__________________ No Magic Pill (the log)
My Movember page (yes, I'm slacking on pictures)
Linear Mode
