Pumpin and pimpin...

Derwyddon said:
i want the mm and teh i/o dvds bad, but i'm going to have to wait awhile 'cause of cash flow.
Click to expand...

You can start doing some SMR work, fairly cheaply.

First, go to t-nation and search for "Feel better for 10 bucks." Then, some 4-8" diameter pvc pipe, wrapped in foam rubber and you're set.

Also, get a tube of tennis balls for your calves and glutes.
 
Cynic said:
You can start doing some SMR work, fairly cheaply.

First, go to t-nation and search for "Feel better for 10 bucks." Then, some 4-8" diameter pvc pipe, wrapped in foam rubber and you're set.

Also, get a tube of tennis balls for your calves and glutes.
Click to expand...

That article is in my training log. I was thinking of getting the MM dvd or possibly the mobility package from jp. I also seen EC's UOTM for $99 that came with a $15 off coupon for MM. Im undecided.
 
tonymcclellan said:
That article is in my training log. I was thinking of getting the MM dvd or possibly the mobility package from jp. I also seen EC's UOTM for $99 that came with a $15 off coupon for MM. Im undecided.
Click to expand...

Personally, I'd go for the Mobility package, because I'm not an athlete so an Off Season Training manual is nice, but at 42yrs old not necessary like mobility in motion is necessary.
 
Hey Cynic, from all your pushings of New Rules of Lifting, I had to get a copy of it for myself. It just arrived today, so I'm really excited to get reading it.
 
Merciless said:
Hey Cynic, from all your pushings of New Rules of Lifting, I had to get a copy of it for myself. It just arrived today, so I'm really excited to get reading it.
Click to expand...

Good luck with it. It'll hand you your azz everytime, but the end result is worth it.
 
Thursday, January 18, 2007

New Rules of Lifting

Program: Fat Loss I

Workout:3A

Initial remarks

Nothing of Note


Dynamic Warm-up
My usual.

Superset with full rest, 75s
  • Squats
    • WU: 5x85, 3x105, 3x125
    • 3x15x140

  • Bent Over Row
    • WU: 5x60, 3x75, 3x90
    • 2x15x100, 13x100 (+400lbs)

I’ll increase the load for the squats when I go to 3x12@60s. For now, I’m wanting to shore up my weaknesses and improve my muscular endurance. When I start to fatigue, my form starts to falter.

Superset with full rest, 75s
  • Supine Hip Extensions
    • WU: NONE
    • 3x15xBWo

  • DB Push Press
    • WU: 5x25, 3x30, 3x35
    • 2x15x40, 14x40 (+80lbs)

I managed a slight increase on the PPs, but I’m also trying to maintain a 311 tempo which is pretty damned hard. I’ll stay here for the first day of 3x12s.

Superset with full rest, 75s
  • Rotational Lunge
    • WU: 5x16.25e, 3x20e, 3x22.5e
    • 3x15x27.5e (+112.5lbs)

  • Swiss-ball Crunch
    • WU: 5x5, 3x10, 3x15
    • 3x15x20

The lunges were messy. I’ll need to stay here for another workout, at least.

I’m reaching a difficult point with the SBCs. I put the weight behind my head, but if I go to 25lbs, I’ll likely teeter over.

Accessory Exercise
DB External Rotation 3x15x5e

End Notes
The rotator cuff work came as spur of the moment, but it’s something I’m going to incorporate regularly. I’ll need a good routine though.

This is the last 3x15 A workout, thankfully! They’re so exhausting.
 
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Monday, January 22, 2007

New Rules of Lifting

Program: Fat Loss I

Workout:3B

Initial remarks

This is another split workout. I started Saturday, but by the second set of the second superset, I simply lost all energy and motivation.

I started it over today and I got to the end of the second superset. I was doing warm-ups for the RDLs, but the back is too sore. I didn’t pull anything, but I sure put it through hell on the DLs.



Dynamic Warm-up

Superset with full rest, 75s, Tempo: N
  • Deadlift
    • WU: 5x105, 3x130, 3x157.5
    • 15x175, 12x175, 10x175 (+10lbs/rep, -950lbs TL)

  • Dumbbell Incline Bench Press
    • WU: 5x27.5e, 3x32.5e, 3x40e
    • 3x15x45e (+135lbs/h)

When I started this workout on Saturday, I used 170lbs for the DLs, but I decided to up it another five and I’ll mark my improvements through increased reps.

I very barely got the entire DB incline BP done.

Superset with full rest, 75s, Tempo: N
  • Bulgarian Split Squats
    • WU: 5xBW, 3x10, 3x20
    • 3x15x30 (+45lbs)

  • Mixed-grip pull-ups
    • WU: NONE
    • 5 (+1), 4(+2, 3 (+1)

Superset with full rest, 75s, Tempo: N
    • WU:

    • WU:

I’ll do this part later, maybe. I’m certain I pushed my back hard on the DLs already and I don’t need to push it over.

Accessory Exercise
None

End Notes
Nothing of note.
 
C'mon Cynic, whats with the giving up? J/K There have been a few times (few) that I get to the gym and have no motivation.

That said I have two more workouts for the Break In then Im moving on to FL I. Also I found out a fellow member of jpfitness goes to my gym.
 
mreik said:
Why the large difference between your pulls and squats? Injury? Just wondering..
Click to expand...

You think that's a large difference? I've always thought the diff between my BO row and BPs were wonky, but since I've got my back against a bench for BPs and I'm unsupported for the rows, I've been assured, there really isn't a good way to compare the two.

Getting back to the squats, same thing, pretty much. Since the muscled used are way different, there's no way to truly compare them and often, most people have better deadlifts than squats.

However, I did get a back injury back when I was 10ish or so, a compression injury so that may be affecting my abilities, thus, why I will back off a session if my back starts to ache too much. I've pulled a lumbar muscle and damn, it sucks.
 
Lead us not into temptation, but deliver us from Alwyn...

Saturday, January 27, 2007

New Rules of Lifting

Program: Fat Loss I

Workout: 4A

Initial remarks

Whoa Momma! I made a conscious effort to adhere to the tempo, 311. It really changes things. This workout took place at the gym.


Dynamic Warm-up
Cat-camels
Birddoggies
Yadda
Yadda
Yadda

Superset with full rest, 60s, Tempo: N
  • Squats
    • WU: 5x90, 3x120, 3x135
    • 2x12x150, 10x150 (+10lbs/rep)

  • Bent-over Row
    • WU: 5x65, 3x80, 3x100
    • 12x110, 11x110, 10x110(+10lbs/rep)

I’m certain I slowed the eccentric, though I’m not certain if I slowed it to the three count. Still, it was very hard., same thing for the rows.

Superset with full rest, 60s, Tempo: N
  • Supine Hip Extension
    • WU: NONE
    • 3x12xBW(o)

  • DB Push Press
    • WU: 5x25e, 3x30e, 3x37.5e
    • 2x12x42.5e, 10x42.5e (+2.5lbs/hand/rep)

The supines are getting easier, but since I can’t always apply external loading, I won’t use any at all.

The DBPPs were one exercise I definitely tried to use a 311 tempo. Whoa! Toward the end, the arms just started failing to resist.

Superset with full rest, 60s, Tempo: N
  • Rotational Lunge
    • WU: 5x32.5, 3x40, 3x45
    • 3x12x55

  • Swiss-ball Crunch
    • WU: 5x5, 3x10, 3x15
    • 3x12x20

Another whoa! I tried to slow the descent on the lunges and pause in the down position w/o putting my knee on the floor and succeeded for the most part. Not all reps were perfect, but I nearly collapsed at the end of the third set.

And slowing it down for the crunches put a lot more stress on the abs. Toward the end, I simply couldn’t do a 1 count concentric. I was spent!

Accessory Exercise
Damn! I should have done some rotator work, but I forgot!

End Notes
Adhering to the 311 tempo made this workout hard. I’m dreading B. And even though I’m spent, I managed enough PWO labor to make my eggs and oats. I normally go hungry.

The gym wasn’t as crowded as I thought it would be. Most people were on the cardio equipment and those that were in the freeweight area were listlessly going from machine to machine. One woman showed up in jeans and heels. She looked good, but she didn’t look like she came to truly workout.

I stopped by Walgreens and picked up flaxseed, a pumice stone and some Alpha Hydroxy skin cream. I’ll work on these calluses for a bit before going to bed.

My joints are starting to get sore the next day, so I picked up some gluc & chond again. My right hip joint and knees especially get sore and crack like eggs.
 
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Monday, January 29, 2007

New Rules of Lifting

Program: Fat Loss I

Workout:4B

Initial remarks

This was another at the gym workout. I’m glad I did workout at the gym because I would have been more inclined to give up if I had done this at home.


Dynamic Warm-up
I did the usual.

Superset with full rest, 60s, Tempo: N
  • Deadlift
    • WU: 5x100, 3x130, 3x155
    • 3x12x175

  • Dumbbell Incline Bench Press
    • WU: 5x25e, 3x30e, 3x40e
    • 3x12x47.5e (+2.5lb/h)

Whew! This was seriously harder than I would have thought, since I was trying to adhere to the prescribed tempo. My back wasn’t aching after the deadlifts, but I was smashed. I don’t know how to record the progress on the deads. I finished all reps of all sets, but compared to the last workout, I’m down 175lbs.

Superset with full rest, 60s, Tempo: N
  • Bulgarian Split Squats
    • WU: 5xBW, 3x16, 3x24
    • 2x12x35, 8x35 (+5lbs/rep)

  • Mixed-grip Pull-ups
    • WU: NONE
    • 4 (-1), 4, 4 (+1)

I think I pussied out on this superset, which is why I’m glad I did it at the gym. This is the wall I need to hurdle. My rests were longer than prescribed and I stopped several times to shake out the ache. I lost one on the first set of pull-ups and I think I stopped prematurely on the Bulgarians, but I’ll get it next time.


Superset with full rest, 60s, Tempo: N
  • Romanian Deadlift
    • WU: 5x90, 3x115, 3x130
    • 3x12x145 (+10lbs/rep, +5220lbs)

  • Swiss-ball Lateral Roll
    • WU: NONE
    • 3x12xBW (+36reps)

I skipped this superset last week because my back was aching badly and since I always report the difference from the previous workout, technically, I improved 5220lbs on the RDLs and 36 reps on the SBLRs.

Accessory Exercise
None, to whacked to think of it. I’ll have to make a new line in the log so I can remember.

End Notes
Time to start the eggs and oats.
 
Cynic,

I don't really want to make a mess of your thread but reading about your efforts to slow down your squat eccenctric and your lunge dip and your crunch, I couldn't help but wonder a. why it is exactly yoU think youre doing that and b. where abouts you carry the extra load doing that for more motor unit recruitment might produce??

I understand exactly why ii would imagine I might do such a thing but for mee Cynic, that would be about getting a longer and deeper concentric ..

i say that because , like with what I was saying about cardio pre-weights.. it's about ventriculation and improving the MUR capacity through the lengthening during the eccentric, if you can understand the difference in what you're lengthening, by relaxing into the additional length .

I hope that makes some sense to you. I personally try to apply it to alll my exercise every rep every time which is how ii think I get a better workout than most ppl when i do.Chinese people describe that as opening your 'jings' and getting a better connection to produce more power. Also try to spare a thought to your breathing . I don't thiink you're doing this but it sounds as though youre breathing 'out' more through your chest as you drop where ideally i would prbably have you relaxing your breath down into your diaphragm aas you relax and then relaxing further sinking it into your lOwer diaphragm as you build to come into your concentric so your have more 'rom' on your breath for that too.



That's just my 2 cents worth. Sorry if it's no good to you.

Blooming Lotus.
 
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Blooming lotus said:
Cynic,

I don't really want to make a mess of your thread but reading about your efforts to slow down your squat eccenctric and your lunge dip and your crunch, I couldn't help but wonder a. why it is exactly yoU think youre doing that and
Click to expand...

The body can handle more load on the eccentric, so you slow it down to keep more stress on it. In addition, it reduces the the elastic effect of the stretch shortening cycle.

b. where abouts you carry the extra load doing that for more motor unit recruitment might produce??
Click to expand...

I don't understand what you're trying to get at here. So I'll leave it.

I understand exactly why ii would imagine I might do such a thing but for mee Cynic, that would be about getting a longer and deeper concentric ..
Click to expand...

Longer, deeper concentric? You do understand what the eccentric and concentric portions of a lift are, right?

I hope that makes some sense to you. I personally try to apply it to alll my exercise every rep every time which is how ii think I get a better workout than most ppl when i do.Chinese people describe that as opening your 'jings' and getting a better connection to produce more power. Also try to spare a thought to your breathing . I don't thiink you're doing this but it sounds as though youre breathing 'out' more through your chest as you drop where ideally i would prbably have you relaxing your breath down into your diaphragm aas you relax and then relaxing further sinking it into your lOwer diaphragm as you build to come into your concentric so your have more 'rom' on your breath for that too.
Click to expand...

Relaxing is the last thing I want to do when I'm nearing the end of the superset. I'll post this to my main site, but I suspect they're going to just roll their eyes at the things you're saying.
 
I suspect they probably might. I really don't want to get into a big heady thing about it though, so if it's no good to you then it's just not.

Sorry . Sometimes the right words are tricky. You relax toward the end of the eccentric movement ( baring in mind two things working simultaneuosly oppositely ) to do with how you set the tauque and length of your tendons and connective tissues up for the next part and how your load balance and distribution best handles that at a relaxed ease.

.. like the difference between methods when at work I was at the climax of a near 100kg lift and some helpful colleague not realising my technique rushed over to grab an end and upset my lever balance and popped the distal joint of my wrist out. ( bugger of an injury when my other arm isn't long enough to pull it back out far enough to pull back and twist and pop back in and everyone else is too scared to grab it for me without xrays and being a doctor while I pull btw like it's brainsurgey @) :). :/. )
No doubt it'd be dangerous without the right explaination anyway and since that probably doesn't make sense to you I dont want to mess up your thread here so cheers anyway.

Blooming Lotus.
 
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Wednesday, January 31, 2007

New Rules of Lifting

Program: Fat Loss I

Workout:5A

Initial remarks

I finally, after six weeks, got my Muscle Clamps and wanted to try them out. They’re nice, slip on a bit easier than my spring collars, but I’m wondering if they were worth the money and the wait.


Dynamic Warm-up
I’m lazy, I did the same.

Superset with full rest, 60s, Tempo: N
  • Squats
    • WU: 5x90, 3x112.5, 3x135
    • 3x12x150 (+300lbs)

  • Bent Over Row
    • WU: 5x65, 3x82.5, 3x100
    • 2x12x110, 11x110 (+220lbs)

Superset with full rest, 60s, Tempo: N
  • Supine Hip Extensions
    • WU: NONE
    • 3x12xBW

  • DB Push Press
    • WU: 5x25, 3x30, 3x37.5
    • 3x12x42.5 (+85lbs)

Superset with full rest, 60s, Tempo: N
  • Rotational Lunge
    • WU: 5x16.25, 3x20, 3x25
    • 3x12x27.5

  • SB Crunch
    • WU: 5x5, 3x10, 3x15
    • 3x12x20

Accessory Exercise
None, again, damnit! No time to go do any either. Maybe on my lunch hour tonight.

End Notes
I’m going to add to my squat but I’ll stay at the present on all others. The rotational lunges still get me at times. I’ll totally lose my balance. The DBPPs were a very barely completed exercise. Maybe I’ll increase that.
 
Saturday, February 10, 2007

New Rules of Lifting

Program: Fat Loss I

Workout:5B

Initial remarks

I intended to hit the gym this morning, but didn’t have it in me. I need to be 100% for the B workouts and since I was off for a week, I especially needed to be 100%.


Dynamic Warm-up
The usual.

Superset with full rest, 60s, Tempo: N
  • Deadlift
    • WU: 5x110, 3x130, 3x155
    • 2x12x185, 10x185 (+10lbs/rep, -10lbs TL)

  • DB Incline Bench Press
    • WU: 5x22.5e, 3x35e, 3x42.5e
    • 2x12x50e, 8x50e (+2.5e/rep, -110lbs TL)

Chase, one of the tenants in the building, came down on the third set of DLs to check on his laundry and we talked for a good while after I finished the whole superset. This gave me plenty of rest before going into the BSS superset.

Superset with full rest, 60s, Tempo: N
  • Bulgarian Split Squats
    • WU: 5xBW, 3x15, 3x30
    • 2x12x35, 10x35 (+175lbs TL)

  • Mixed-grip Pull-up
    • WU: NONE
    • 5 (+1), 4, 4

I managed to squeak out an extra rep on the pull-ups, so I can’t complain. The BSSs were easier, but still not quite there. I should have it next workout.

Superset with full rest, 60s, Tempo: N
  • Romanian Deadlift
    • WU: 5x95, 3x115, 3x140
    • 2x12x155, 10x155 (+10lbs/rep, +50lbs TL )

  • SBLR
    • WU: NONE
    • 3x12xBW

I used wrist straps for the RDLs because my grip is shot after the DLs and PUs. I’m a little surprised I managed a 50lbs increase on the total load, even though I didn’t complete all reps.

Accessory Exercise
None

End Notes
I didn’t bother with a PWO drink this time. I just took a shower, made eggs and oats and called it all good.
 
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