melkor's Journal
Okay, so I cracked...Oct 16 2008 05:39
and said it in the forum anyway. I do apologize for waxing political, but I just couldn't take it anymore.
Err, anyway - on to the important stuff, yeah?
Some notes on today's workout:
Warmup:Attempted the mobility complex instead of the fat loss complexes since my legs are still stiff and sore - overhead squat kinda worked but I did one low lateral squat and my hamstring cramped up like you wouldn't believe. Gah.
It's fine now, did some tennis ball therapy, stretches, more tennis ball, more stretches and various specific mobility drills, but I really need to figure out what it is about my hamstring that makes it so cramp-prone.
Anyway.
Workout - last one was push, today was heavy pull, with some light working of the antagonist muscles.
A: chinups, with 22lbs in the dip belt. reps: 5, 4.5, 3.5, 3, 3, 2, 2, 2
A1 triceps extension, 28lbs db, reps: 8/9, 9/8 7/7
A2 Db lateral raise 21lbs, 8,9,8
A3 Db Front raise, same, 8,9.
B1 Inverted rows, neutral grip, 8,6,5
B2 DB flies, 21lbs, 12,10,10
C: Rack pulls from just above the knees - 5x132lbs, 5x220lbs, 3x286lbs, 3x330lbs, 4x352lbs. And then my new trick based on this article- isometric rack pulls. 4x374lbs - and yeah, it was heavier than I could budge after that buildup. It's not totally out of reach though, even if it's going to be a while before I get it all the way up to lockout.
It seems like you do huge amounts of sets.. did you really do 20 sets of rack pulls? Or are those reps? |
Number of reps per set ;) I usually write either Sets x Reps @load, or reps X load when doing ramping sets like this - 5 sets to a max pull effort in this case, though I'm probably not doing it quite the way Dan John had in mind. |
A well done crack! |
Don't apologize for your political opinions. Your post in that forum only further evidence that you are made of awesome. |
I'm 67 and have a lot of soft tissue issues from sports, etc. so i have to work around them to strengthen and medigate injury. Bad knees(right meniscus=3 times, left meniscus=2 times) Bad shoulders cuffs dislocated multiple times, clavical dislocated, Bad back lumbars 4,5,6 tend to bother me. Crushed them once. Torn right achiles Triple bipass These soft tissue stuff is mostly old but seems to linger after therapy and got to work on the ticker. I noticed you work push-pull. I've sort of adopted that. I don't do weights every day so this seems to be something I can keep track of. Here's my routine. CARDIO Walk in the soft sand on the beach for an hour at about 120 steps per minute PUSH Bench press Dumbbell press Machine or cable flies Cable tricep work Medicine ball overhead throw PULL Shoulder shrugs Seated or standing row Upright cable pulls to chin Cable front pull downs Cable Curls Leg curls Ball Crunch Shoulder cross chest cable work I usually do 3 sets of 10 to 12 reps with the middle one heavier and the last in exhausting reps. Goal is strenth and flexibility. You seem to have spent time to study physiology. I would welcome your comments. C. H.
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That's one hell of a workout right there. I'm also looking for your comments. You openly gave them your true feeling on that thread. Their is no need to apologize for your opinions. We have them.... That's why we share them.. If they don't like.. Don't post a thread that is going to get heated. People are going to say what they think is right. I'm agaisnt it 100%, but you do have the morning after pill made for women who has been raped. My grandma always told us girls.. If you gap them open to make a baby, then you can gap them open again to have it. You can always find a nice family who is willing to take the baby once it's born. All you have to do is google, and you will find one. |
I'm still only an amateur with passion but no formal education so run it through your reality filter - but soft tissue work on a foam roller would probably benefit you immensely. A lot of the explanations I've seen proposed for how/why it works strike me as unlikely, but check out Feel Better for 10 Bucks. With your list of injuries it's highly unlikely that you'd want to do everything he demonstrates there, but as long as you avoid the spinal work you'd be likely to see/feel substantial improvements in your soft tissue. Your push/pull work seems reasonably balanced, but I'm missing a proper leg component to it. With your spinal injuries squatting is probably right out, and so is deadlifting, and definitely anything involving a good-morning type move. But you could start working towards doing a pistol or one-legged squat which would significantly strengthen your legs and balance without heavy spinal loading - stepups are good for this kind of thing, so are lunges and other single-leg movements. You can also check out reverse hypers which I'm told can work wonders for back troubles, but opinions are divided on how useful the exercise is since you can potentially screw your back up worse if you do it wrong. |
melkor, that article was extremely interesting. my favorite part? Listen folks, this is Testosterone. Would you rather do a 30-second treadmill jog or would you rather march around death-gripping heavy dumbbells? I'm only allowing one answer. For your HIIT workouts, strap on a heavy sled, or grab two heavy dumbbells, and crush yourself into fat-burning mode. it's very true that ppl are not quite understanding what intense is. i'm actually trying to think of a way to communicate to ppl what a challenging workout might look or feel like. bec like the article says, sometimes you're working more intensely than you think (like in the case of rack pulls); and sometimes you're working less intensely than you think (like when ppl do leg curls or "sprint" for 7 minutes or deadlift 40lbs). before i start a set i say to myself, "STRONG." and for me, that captures the demands of my workout. for the record, nice lateral and front raise numbers. i use 10lb dumbbells, though the lateral raise is harder than the front raise for me.
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