Training Log - Inspired by Evo

I appear to be suffering from some debilitating soreness. I am to the point now where I feel like it is my 3 day of lifting back in the beginning of High School. You know, when you never lifted weight before, so you must have to do every exercise you have ever seen in a magazine, all in the same workout.

Tuesday

I was already sore from the workout on Monday. No bid deal, train anyhow.

1. Extended D-Flex

2. Pretzel Single Leg RDL - 4 sets 5 reps on each leg
Super-Set
3. Pretzel Lunges - 4 sets 5 reps on each leg

I called the above Pretzel lifts because I was holding a PVC Pipe behind me head in one hand and behind my low back with the other hand.

4. Ab Dolly Hamstrings - 4 sets 5 reps.
Super-Set
5. Wobble Board Squats - 4 sets 5 reps.

7. Turkish Get Ups - 4 sets 2 reps on each side. 35lbs.
Super-Set
8. Windmills - 4 sets 4 reps on each side. 35lbs.

7 and 8 can be called Pretzel lifts as well. I felt like I was being ripped apart during the Windmills.

9. Band Assisted Cats and Dogs

10. Band Assisted Rotational Stretch

Thoughts -

Getting in and out of chairs was particularly challenging today. Last night sitting, breathing, and eating was tough. So we have come a long way. :D

Actually, I feel pretty good. The muscles that are sore are the ones that need a lot of training.

I have a pretty good plan for working in the Throwing, heavy lifting, speed lifting, work lifting, and functional mobility work. Everything is coming together.

Sweet! :cool:
 
So can you list which muscles are sore? I'm assuming they're mostly stabilizers ;)
 
ILM - I can tell you where I am NOT sore. ;) It will be a much shorter list.

Well, we have been very busy.

Workouts -

Thursday 2/19

Training w/ Elise

1. Extended D-Flex

2. Med Ball Rotational Work - this was pretty cool. about 12 sets of different types of throws. I learned what I am supposed to do when I use my hips to throw. Which, coincidentally, is the complete opposite of what I have been doing. So that was a GIANT step in the right direction.

3. Foam Rolling - WOW, this was so much better than the last time. Pretty sweet.

Friday 2/20

Trained with House -

1. Extended Dynamic Flex

2. Swiss Ball Torso Mobility - 8 exercises

3. Shoulder Pre-Hab - 8 exercises

4. KB Press - 60lb bell in each hand. Sets of 4 reps.
Super-Set
5. Pull-Ups - Using green Band. Sets of 4 reps.

Did these for 10 min. Made it through 10 or 11 times. Pretty good. Roughly 44 presses with 120lbs and 44 pull-ups.

5. Ring Push-Ups - Sets of 4 reps.
Super-Set
6. Ring Rows - Sets of 4 reps. I really focused on relaxing at the bottom and then getting a lot of scapular movement.

Did these for 10 min as well. Got about 14 sets.

This was a good workout.

Monday 2/23

1. Extended Dynamic Flex

2. Shoulder Pre Hab - 3 exercises

3. Snatch Grip High Pull - 8 sets 3 reps. 185lbs. Focused on speed and using my legs.

4. Deadlift - 325lbs. Sets of 4 reps.
Super-Set
5. Step-Ups - 50lbs. Step onto an 18" foam plyo box. Sets of 4 on each leg.

Did these for 10 min. It just about killed me. Very tough. I am definitely going to be in better shape. I think we did 6 rounds. Less than a minute per set of each exercise.

6. Core Stabilization Exercises - Core Bar. 2 sets 8 reps each. Down, front, and overhead. 100lbs.

I really am liking the faster pace on the lower body exercises. It is something that I really need to be doing. SWEET. :cool:

Thoughts -

We now have an 11' tall Shreck blow up doll. I think he is going to ride up to the Arnold in Columbus with us. That should be pretty cool.
 
ILM - Yea it is good. Definitely something that needs to be done.

Yesterday was good. Training w/ Elise. There has been much improvement made.

1. Extended D-Flex - I even made it the length of the turf on the inchworm exercise. SWEET. :cool:

2. Single Leg Hip Lift - Last time I could not really do this at all. This time, a couple of inches of movement. Can someone say, super-flexible hip flexors? (ooooooooor slightly more flexible hip flexors that still have a long way to go) I did 3 sets of 10.

3. One Knee Hip Rotation Lift - 3 sets of 10.

4. Single Leg KB Round the Body Move - I can say, after almost falling down a lot last time. This time I did 10 in each direction with no problem. So we moved to an standing on an airex mat. That made things harder again. :D

5. Alternating Arm and Leg Reach - This was better too. 3 sets 10 reps on each side.

6. Foam Roller - This is much easier now. Instead of being in debilitating discomfort, I am only in mild discomfort. Did the whole of each leg and back. I feel pretty good after that.

I like it!
 
I almost died during yesterdays workout. Don't worry. I was not lifting any weight.

1. Extended Dynamic Flex

2. Standing against the wall with my foot on a 12" box - Did this for 3 min. You would think that it would not be that tough. But I was practically crippled with this one. Every muscle in my legs was cramping and being completely destroyed. Unbelievable really.

3. Horse Stance Hold - Only had to do this for a minute. Which was good, because it was far worse than the one before.

4. Shoulder Stretch - This was not that bad. Got to hold it for a minute.

5. Kneeling w/ knees, hips, and head against the wall - Hands were thumbs out against the wall. Overhead for a minute, 45 degrees for a minute, and straight to the side for a minute. I gave up on life itself during this one. After a minute and a half my entire body was shaking and everything was cramping and burning.

6. Roll around on the ground crying a little after #5.

7. Regain Composure.

8. Kettle Bell Rotation Stretch - 3 sets 5 reps each side. 35lb KB.
Super-Set
9. Overhead Walks - 35lb Kettle bell in each hand. 1 and a half laps. 3 sets.
Super-Set
10. Posture Walks - 35lb Kettle bell in each hand. 1 and a half laps. 3 sets.

11. Band Shoulder Flips - Straight back and forth. Right and left side. Hammer type rotations. Behind the back and neck stretch and tricep extension.

Thoughts -

Last night I was out of at after the workout. Just ripped apart. I felt pretty good this morning. As the day went on I became ridiculously sore. My whole body is sore. I feel good, just extremely sore.

Boy, once my weaknesses are not this weak anymore, I am going to really be a freak! :D

Some new video.
 
Saturday Training

1. Extended D-Flex - For those who want to know. Scorpions, Knee Hug to Lunge, Butt Stretch Walk, Quad Stretch Walk, Single Leg Reach Walk, Lunge and Upper Body Rotation, Lunge and Lower Body Rotation, Inch-Worm. 1 length of the turf for each exercise.

2. Thera-Ball Torso Mobility - Pelvic Tilts, Reaching Side Bends, Abdominal Stretch, Upper Body Rotational Stretch, Lower Body Rotational Stretch, Bear Hug Torso Twists. 10 or so reps of each exercise.

3. Log Press - 166lbs sets of 3.
Super-Set
4. Parallel Grip Pull-Ups - BW. Sets of 3.

I did 3 and 4 for 10 minutes and made it through 10X. That got the blood flowing. 13,680lbs of work.

5. Bench Press - 265lbs sets of 4.
Super-Set
6. 2" Fat Bar Bent Row - 225lbs sets of 4.

Did 5 and 6 for 10 minutes and made it through 9X. Pretty good. 17,640lbs of work.

I am getting in better shape, that is a good thing.
 
goergen1 said:
5. Kneeling w/ knees, hips, and head against the wall - Hands were thumbs out against the wall. Overhead for a minute, 45 degrees for a minute, and straight to the side for a minute. I gave up on life itself during this one. After a minute and a half my entire body was shaking and everything was cramping and burning.

6. Roll around on the ground crying a little after #5.

7. Regain Composure.
Click to expand...

How the heck do you kneel with your knees, hips and head against the wall? You're on your knees and you press your hips and head against the wall? I guess women can't do this one, because our boobs would get in the way ...
 
i_love_muscle said:
How the heck do you kneel with your knees, hips and head against the wall? You're on your knees and you press your hips and head against the wall? I guess women can't do this one, because our boobs would get in the way ...
Click to expand...

hey! That's descrimination! Just because he's a man doesn't mean he doesn't have boobs!

G, that stuff sounds weird, is it a posture/mobility thing? to keep the hips to the wall you'd have to be able to push them forward to eliminate any tilt, and the arm stuff would probably activate the traps. sounds interesting.
 
How the heck do you kneel with your knees, hips and head against the wall? You're on your knees and you press your hips and head against the wall? I guess women can't do this one, because our boobs would get in the way
Click to expand...

Of course women can do this. A woman demonstrated it for me.

G, that stuff sounds weird, is it a posture/mobility thing?
Click to expand...

Yup, it is. I am working on growing some stabilizer muscles, which are currently nonexistent.
 
But to get your forehead to touch the wall, your cervical spine would not be straight, leaving it prone to injury. I don't like the sounds of that at all.

I just tried doing it and to get my forehead to the wall, I have to really lower my head -- my chin is actually touching my chest. If I wanted to touch my nose, I have to thrust my neck forward. Either way, that's not good cervical spine positioning.

I believe that first and foremost in any exercise is maintaining a neutral/proper spine position. And that exercise cannot be done effectively without throwing your spinal column out. It doesn't feel right at all.

What the heck is it supposed to target? I did what you did for a total of 5 minutes and I didn't feel anything anywhere other than getting an incredibly sore neck.
 
ILM - In defense of this exercise. You did do it based off of my crude and possibly not complete/accurate description. (as this was the first time I have ever done this exercise and I do not have extensive knowledge of this postural training) I would not label this exercise as one that does not have proper spinal alignment based upon a one sentence description, on the web, by a guy who has done the exercise one time. :boxing_smiley:

So there may be some issues that would be noticed by someone who knows what they are looking for. Most likely there is a way for you to do something like this properly.

It is also an exercise that fits my postural profile, it will not necessarily fit yours. All of these postural exercises have been chosen based upon a postural profile and a functional movement analysis that was done on me. The exercise selection, number of exercises, and order of exercises is based upon the profile, analysis, and my current abilities to do these movements. The goal being to improve what my weakest areas are.

Given our very different backgrounds, I would not expect that we would get the same benefit out of a lot of these exercises.

For me, this exercise lights up my quads and hip flexors, to the point of almost cramping from the stretch. It also hits my upper back and forearms to the point where the muscles start shaking over that time as well.

Though I have extensive experience in most areas of training. This type of postural stuff is something that I literally know nothing about. Since learning better and more efficient ways to do things is always the plan, I have hired a professional with a great reputation to set things up for, and help educate me, in this area. I am hoping to have a really solid handle on how these things work over the next year or so. (since learning any training protocol takes quite some time to completely understand)

:) :) :) :) :)
 
Miss you, big guy. Checking out the log for inspiration on more athletic assistance I want to be doing.
 
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