Re-building notes... gains... rest is so important...

Tuesday, 16 December 2014 
Ahnohld Three-Day Split, Day ___
60 min. 

warm-up: stretching, motions, etc.  

SQ: 12, 10, 8, 6 @ 225, 245, 265, 285 lbs. 

leg curl: 12, 10, 8, 6 @ 70, 80, 90, 100 

db floor press (with elevated feet): 12, 10, 8, 10 @ 65, 60, 70, 75
[An old-timer (sort of) saw me doing floor presses and suggested I throw-in leg raises while doing them, to activate my abdomen and destabilize my torso to enhance pectoral control. I like it. He then told me that he had a heart attack recently due, apparently, to a hypertrophic heart, after 36 years of heavy lifting. He said he is giving his doctor until the end of January to get things right, at which time, either way, he'll resume heavy training. Kind of creepy to get advice from a guy who might literally die under the bar in the next few weeks.] 

PU (supinated): 14, 9, 7 @ bdw  

db pullover-press: 12, 10, 8, 6 @ 60, 65, 70, 75  

EZ bar curl: 12, 10, 8, 6 @ 50, 60, 70, 80 

This was an abbreviated and more quickly done workout, which was fun, since I had to get my wife to a teacher function that evening. I drank two 500 mL bottles of Cytomax.

+ + +

Wednesday, 17 December 2014 
walking with double stroller 
2 miles, 30 min.

+ + + 

Thursday, 18 December 2014 
walking with double stroller
2.6 miles, 40 min.

+ + + 

Friday, 19 December 2014 
Ahnohld Three-Day Split, Day ___
80 min. 

SQ: 12, 10, 8, 6 @ 230, 250, 270, 295 lbs.  

leg curl: 10, 9, 8 @ 90, 100, 110  

calf press: 18, 16, 15 @ 255 (?)
[I'm never really sure how to tally a leg press machine. I guess you don't count the board itself.]  

db floor press (with elevated feet): 12, 10, 8, 8 @ 70, 75, 80, 85  

[PU (supinated): 15, 9, 8 @ bdw
[and
[db MP: 12, 9, 6 @ 45, 50, 55 

[In order to save time, I "intermeshed" one set of each exercise after the other.] 

[EZ bar curl (narrowish grip): 12, 10, 8, 9 @ 50, 60, 70, 80
[and
[db tricep press (supine, two hands on one db): 12, 10, 10 @ 70, 75, 80
[Ditto.]

I ended up talking for a few minutes with a couple guys about new exercises and programs they can try. I mentioned that I'll be doing a "high-intensity program" in the new year, and they said they wanted to try the same, "like Crossfit." Let's just say, though, that the HIT method I will be doing is much different from Crossfit/Insanity/PX-90-style intensity workouts. With my HIT goals, the maxim is, "Less is more", while those other intensity programs are driven by the idea that "more is never enough."

In any case, I felt much stronger on squats, and I was pleased to see my pullups and floor press improved. I once again drank two bottles of Cytomax. Originally I had planned to return on Thursday, but I wisely decided to give myself one more day of rest (and walking), which was a boon.

Next week I am partial to idea of going to the gym simply to do a baseline workout to prepare for my HIT program. That is, I will run through the exercises I'll be doing to establish roughly my 1RM for each, and then use a 75-80% "inroad" of that amount for the workouts themselves.

Then again, I realize that after a few days off, especially with the holidays looming, I may want to go for one more solid full-body workout and then use the first two weeks of the the HIT program to establish weights, rhythms, stations, etc. (which is kind of what Darden intends for the first two weeks, anyway).

I'm really itching to work in some grip training days again. Walking/Jogging with the kids will generally be my off-day activity for the foreseeable future.

Running... Grip training... Boxing...

And in the words of Gene Wilder, "FAT! FAT! FAT! FAT!"

Sunday, 14 September 2014 

1.
3 min. jog
30 sec. sprint
30 sec. jog
2.
3 min. walk
30 sec. jog
30 sec. spring
3.
3 min. walk
30 sec. jog
30 sec. sprint
4.
3 min. walk
30 sec. jog
30 sec. sprint
5.
3 min. walk
30 sec. jog
30 sec. sprint

[This felt pretty good. I felt achey and shin-splinty on the first set, so I reprogrammed to emphasize walking.] 


Monday, 15 September 2014 

8 lb. wrist roller x 3

CoC #2 - 4 closes L, 1 near close L/5 closes R

wrist roller x 3

34 lb dino db curls - dozens of reps

[Maybe the wrist roller zapped my forearms too much, or maybe I trained too soon after a hard ring workout (Saturday), but this was not a great showing. My biceps have been nicely sore since that night. I don't my biceps all that much, at least not in an isolated, cosmetic way, but I think I'm going to start throwing in some curls like this to round out grip workouts.] 


Wednesday, 17 September 2014

3 min. double-end bag
1 min. rest
3 min. heavy bag
1 min. rest
x 3
-----
Then I mowed, trimmed, and swept the yard. Dad exercise. It counts. Meh.

I also decided to record some of my boxing, but golly I always look like such a fat, wobbling ogre when I box. I rarely inflict my body image upon the eyes of the world, but why not? Hence the Gene Wilder quotation again. My boxing name, by the way, I decided would be "The Greek Geek", weighing in at 220 lbs. (I think I could cut down to 205, though. Still heavyweight, so I guess some ogrish bullishness is okay.) 

Fitness update... Running...

Sunday, 24 August 2014 

3 min. jog
30 sec. skipping
x 6
---
6 min. walking

Fitness update... Tires, Sledges, Rings, Oh My!

Friday, 22 August 2014 

10 lb. sledge hammer on Ferdinand big tire: 
sagittal sledge hits: 10/10
rest 30 sec.
frontal sledge hits: 10/10
rest 30 sec. 
low lateral sledge hits: 5/5/5/5
rest 30 sec. 
box jumps: 10
rest 30 sec. 
jump-outs: 10
rest 1 min. 
x 4
---
5 min. vigorous walk

[A very tough workout, but I could tell I was applying more power each time than in previous workouts, so that is progress. 

My wife wondered why I would find a workout so tough if I've done it before, to which I replied that getting stronger just means I train harder, which means the workout gets more demanding as I improve. My core was blasted by the last few sets of lateral sledge hits. 

I think I'll get a 6 lb. sledge hammer and see how these moves feel. I think it will feel fun to sling a lighter hammer around with even higher intensity.]

-

Saturday, 23 August 2014 

mid-air rows: 6, 8, 10, 12
mid-air decline pushups: 6, 8, 10, 12
eagle-loop pullups: 6, 7, 7/1, 4/1/1/1/1/1
ring dips: 5, 6, 6/1, 4/1/1/1/1
assisted pistol squats: 6/6, 7/7, 8/8, 10/10
L-sit: 10 sec., 10 sec., 10 sec., 10 sec.

[A very exhausting workout, but the reps show progress. Ring dips are still so, so strenuous, but this evening I realized that it is crucial to tighten my core and pry my chest/head upward on the way up. 

L-sits are also surprisingly tough, perhaps especially because they are the last exercise I do each set. Around lunch time I did a few 5-rep sets of the ab rollout wheel. Ouch--it's been too long!  I'll need to throw more of those into my day. 

The slash-reps for pullups and dips indicate that I used body English or did one rep after a short "reset" pause until I completed the desired number of reps. 

I may go for a jog-with-skipping tomorrow night, we'll see.

Oh, and, since it may not be obvious, by "mid-air" exercises, I meant that all four limbs are suspended by slings, which adds an amazing for the core and lower back.]

Boxing workout...

Wednesday, 20 August 2014 

double-end bag - 2 min.
rest - 1 min.
heavy bag - 2 min.
rest - 1 min.
x 3
-----
rest - 2 min.
-----
double-end bag - 2 min.
rest - 1 min.
heavy bag - 2 min.
rest - 1 min.
x 2

-----
rest - 2 min.
-----

double-end bag - 2 min.
rest - 1 min.
heavy bag - 2 min.
x 1
-----
walk - 5 min. 

Fitness update...

Sunday, 17 August 2014

3 min. jog
---
30 sec. hard run
X 6
---
8 min. vigorous walking

Monday, 18 August 2014 

3-5 min. warm-up: motions, stretching
---
mid-air rows: 5, 7, 9, 11
mid-air decline pushups: 5, 7, 9, 11
eagle loop pullups: 5, 6, 7, 8*
ring dips: 5, 5, 5, 5
assisted pistol squats: 5, 6, 7, 8
L-sit: 10 sec., 10 sec., 10 sec., 10 sec.
---
10 min. vigorous walk

[Great workout! I kept the rest times shorter between each exercise, but slightly longer (90-120 sec.) between sets. I used significant kipping/body English/negatives on the last reps of my last eagle pullup set.]

Tomorrow is a grip and kettlebell day.

21 Day Kettlebell Blast - Day 17

Day 17 
I worked on the mower, cut the grass, and then...

grip training -
space mace: 30/30 sec., 30/30 sec.
ghetto gripper: 10 slow closes
CoC #1.5 - 6 closes L, 6 closes R
CoC #2 - 1 close L, 1 close R
CoC #2 - 1 close (?) L, 1 close R;
CoC #2 - 1 rep L, 1 close R; 1 rep L
CoC #1.5 - 8 closes L, 8 closes R, 2 closes L

15+35 lb KB swings - [50 lb is starting to feel light!] 
30 sec. L
rest 30 sec.
30 sec. R
rest 30 sec.
X 5

5 min. walking 

wrap-up: 
20 lunges, 12 perfect pushups, 20 lunges, 12 perfect pushups, 20 lunges, 12 perfect pushups
space mace - 30/30 sec., 30/30 sec.

21 Day Kettlebell Blast

Day 10 
Exhausted, and, despite my two-year-old's cajoling to "'cise!", I took the evening off.

Day 11 
warm-up: double-end bag 10 min.

35+15 lb KB swing: right hand x 20
rest 30 sec. 
35+15 KB swing: left hand x 20
rest 30 sec. 
sling pushups x 10
rest 30 sec. 
X 4

wrap-up: brisk walk 5 min.

Day 12
warm-up: 20 lunges, 12 sling pushups, 20 lunges, 12 sling pushups, 20 lunges, 12 sling pushups

35+15 lb KB swing: right hand x 10
rest 10 sec. 
35+15 lb KB swing: left hand x 10
rest 10 sec. 
45 lb KB swing: two hands x 10
rest 10 sec. 
10 sling pushups
rest 10 sec. 
X 4

wrap-up:
jump rope 60 sec.
jackups: 60 sec.
brisk walking: 5 min.

Fitness update - new lifting approach and slight relative grip progress

Saturday, 7 June 2014 
60 min., 225 lb. 

walking - 10 min. 

db incline press: 20 x 5 @ 20, 20, 30, 30, 30 lb. 

db press: 20 x 5 @ 40 lb. 

guillotine: 20 x 5 @ 105 lb. 

- 

short head EZ bar spider curl: 20 x 5 @ 40 lb. 

long head EZ bar spider curl: 20 x 5 @ 40 lb. 

underhand curl: 20 x 5 @ 20 lb. 

-

[Later that evening I took a nice 30-35 min. walk with my wife and the kids. My legs actually feel a bit sore today from it. Walking is a great, great thing. If only I could find a good trail to hike....]

+ + + 

For the above, I did the three chest exercises, followed by the three bicep exercises, with moderate rest between all exercises. 

As of today, Sunday, I can report  pleasing soreness in all the right muscles, and a desire to keep this up and see what results I get. My next "pump" workout will be like so (until further notice): 

db MP
lateral delt flye 
neutral grip sternum PU
Pendlay row
Kroc row
CL-P

On my way out yesterday, I spoke with a former trainer at my gym, and I learned two things. 

First, next time I do the chest/bicep "pump" workout, I will raise the weight by about 15% on each lift, and stick to 16-rep sets (allowing for lower "failed" sets towards the end). "20 reps seems like a bit much," he said. And he's huge and vital, so I'll listen. 

Second, as I described what happened to my quad last week, he said, "That's probably an adhesion." As the article just linked notes, 

"[Adhesions] are places where the muscle has become chronically contracted. It can be an entire muscle, but more than likely it is a small band within the greater muscle. ... Things that cause adhesions are dehydration, overuse, and injury. ... The best way to treat an adhesion is with massage and stretching." 

Guilty as charged on the overuse front. And, as I suspected, what happened last week is that my "adhesion" (finally brought about by dead squats) was released under high tension on a front squat. My leg feels better already, but I am taking my time getting back into squatting. 

---------------------

Sunday, 8 June 2014 
Grip training PLUS
25 min., 226 lb. 

warmup - space mace, stretching, ghetto grippers

CoC #2 - 1 close (?) L, 1 close R

CoC #2 - 1 close L, 1 close R

CoC #2 (with chalk) - 1 near-close L, 1 close R

CoC #1.5 - 8 closes

CoC #1.5 (inverted grip) - 7 closes

ab wheel - 12, 12

forehead bridge - 20 sec., 30 sec., 35 sec.

+ + + 

Compared my last grip session, that is progress, though I'm still behind where I was a couple years ago.

It's a shame I don't get called up for battle duty, because, if I could find a compelling reason to avoid alcohol completely, I would be beastly.

For now, though, it's much better to remain...

Patient... Humble... Simple... 

Heavy-ass weight!

No delusions of grandeur here, don't worry. I don't even consider myself a bodybuilder.

All the same, Coleman's quote is immortal. Just replace "bodybuilder" with your strength-training goal and it fits.

Today was a "life fitness day". I didn't hit the gym. I didn't touch a metal weight of any kind. The most I did in terms of "fitness" training, in fact, was some core work I'll describe below.

Today I woke up, played with my kids for a bit, then drank some milk and a beer (!), and napped again for a few hours.

Then I really got up, had some oatmeal and eggs and coffee and my usual humble supplements. Then I did some core work before my wife and I took the babies on a stroller walk for nearly an hour. When we got back I practiced hand balancing for about 10 minutes, between bursts of yard work, which then shifted to me mowing the front yard.

But here I am rambling--and on my own blog, no less!

The core work I did this morning is, according to Tamir B. Katz, M.D., a "flat bridge".

Or you could just call it a straight bitch.

Of which more in a moment.

I started with two 50-second neck bridges. Felt great on the hamstrings and back.

Then I rolled over into a butts-up headstand... and slowly backed my feet up until I was into a basically horizontal, hands-free plank position.

On my forehead.

Yeah. That's the flat bridge which Katz presents.

I held that for 30 seconds, twice.

Then I tried it again for another 30 seconds.

I can't find an image of what Katz advises, so here are some photo grabs from a pre-publication version of his book that I printed out a few years ago:

When I got inside from mowing the yard, I tried Katz's flat bridge again for 30 seconds. Then I tried it on a chair, thinking that a higher elevation might provide a way to train the exercise more progressively and less aggressively.

How wrong I was.

Friends, I tell you: Just stick with the floor.

The two fulcra are how far back you position your feet and and how "flat" you put your face on the mat. The closer your feet are, and the higher your rest on the crown of your head, the easier it is. And vice versa.

Anyway, what are the heavy-ass weights which birthed the title of this post?

Amidst hand balancing and yard work, I finally got my "bigger" dino-dumbbell out of the plastic bucket this evening.

And, holy cats, is it ungainly.

It's at least 10 lbs heavier than I had intended, and, honestly, may not even be symmetrically heavy.

Which...makes it that much cooler, in a weird, dinosaur way.

That bad boy weighs in at just shy of 74 lbs, with a 2-inch grip. 

I chipped off a little bit of it today trying to get it out of the bucket, but if I want to, I can just patch it up with a few dollops of cement. Seeing, however, as it's heavy-as-shit already, I will not be doing any patching up until it gets more chipped over time.