PHAT journey continues with an AI Piñata (more products than u can shake a stick at)
- 09-09-2010, 04:12 PM
- 09-09-2010, 04:19 PM
Told you, stop hounding college girls on the chat lines and they won't cut you off DOM (and yes I do know your real name, so there's another TLA for you to work out, whilst MIA talking to your ISP about your DSL and whether or not switching to Fibre would be a better option for your HBR)
You've got a lot of grovelling and at least 4 workouts to catch up on and that's just in this log!
09-09-2010, 04:20 PM
09-09-2010, 04:23 PM
Sorry guys busy couple of days, I'll post the last two days workouts tomorrow lunchtime - work is a bit of a 'mare at the mo!!! BUT I'm still getting the training in
09-09-2010, 07:28 PM
09-09-2010, 11:21 PM
09-10-2010, 07:37 AM
09-10-2010, 08:28 AM
09-10-2010, 08:37 AM
Workout – Wednesday 8th September 2010
TaeKwonDo training, pretty much as before we're defnitely focusing on the guys going to the World Champs this weekend, it was only an hour class so after about 20 -25 minutes on warm-up (including some rather brutal leg stretches) we were in full sparring mode. The leg stretches are good BUT in the back of my head knowing that I had my legs session at the gym the next day, I knew this was going to be tough on my next morning's gym session... don't get me wrong I didn't slack off, it's just the painful realisation of knowing what awaits you!
We did three variations on the leg stretch, all done with a partner
- 1)back and heels against the wall, lift right leg up while maintaining profile against the wall into a front kick position (i.e. straight ahead, ball of foot as striking point, toes pulled back, no hip rotation allowed). Partner places foot i.e. ankle on shoulder, whilst adopting a sitting stance (feet parallel, torso straight, leg's apart) at first stage, partner's stance is quite wide and then as the instructor asks for the “lift” the partner draws their feet closer together which makes it easier for them and more stretching for the person being stretched... this continues until he asks for the leg to then be pushed up overhead for a count of 10, then hold for a count of 10, then lower for a count of ten – same process each leg and then partner's switch position
- 2)Partners face each other sitting on the floor, legs apart. The person not being stretched places their feet on the inside of the others leg just above the knee joint, and using an overhand grip link arms and they pull the person being stretched towards them whilst pushing their feet against the persons legs. The person being stretched must maintain an upright torso, resisting being pulled over while their legs are slowly forced further apart – again switch positions
- 3)Person being stretched sits on floor almost cross legged but soles of feet together and heels of feet pulled in as close to groin as possible, hands clasped around toes/to hold this position. This has the effect of raising the knees off the floor... yes you guessed it, the person not being stretched then applies their body weight to your knees for leverage – like forcing open a clam! Once in a suitable level of agony the person being stretched must resist the downward force of the partner and push against them, when told to stop pushing your knees will automatically drop lower then they were previously – this get's repeated a few times for good measure.
With each exercise the intention to inflict a suitable amount of pain similar to what I can only imagine is something like childbirth!! and walking immediately afterwards is difficult enough, never mind fighting for the next 40 minutes
Ok, so sparring kit on, and same fighter routine as Monday, somehow I ended up in the stationary line again? Had a really good session, if that doesn't count is cardio I don't know what does!! Took a few big hits, the ones where your ears are ringing despite wearing a headguard, but I got in more than my fair share of kicks to the ribs, so was pleased with that (we don't follow Olympic sparring rules, so no chest/torso guard and punches and kicks both count!)
The instructor added a little something extra as normal of course, if during any two minute round, he spotted anyone throwing a single punch or kick without some sort of a follow up, we had to 20 burpees at the end of the round. Thankfully I only got done for this once, needless to say I made sure every following attack was a combination!!
Workout – Thursday 9Th September 2010
I woke up and wondered where i'd parked the horse from the night before, any cowboy including John Wayne would have nothing on my walking ability at 5.15am, fair to say I think the stretching may have worked! Anyway, Pre-workout shake, SWOLE stack, LX and off to gym we go...
Barbell Step Up using Bench as a step – 44lbs
30/25/20/15/10 (each side)
I was dripping with sweat by set 3
Single Leg Curl – 33lbs
30/25/20/15/10 (each side)
I tried it with 44lbs to start but only managed to get to 15 on the left leg, which is the one I started with so I dropped the weight and started again... by the end I think I should have persevered with the 44lbs, so i'll see what happens next week. Don't get me wrong a had a burn, but maybe not quite as much as I would have liked
Dumbbell Bulgarian Split Squat – 22bs DB's
30/25/20/15/10 (each side)
Who invented these? They suck!! probably means they're really good for me, I keep losing my balance LOL, but finished them and any reps where I wasn't happy with form I redid.
Back Extensions - 22lbs
Still haven't got all my lower back strength back yet following the injury a month ago, my form was perfect, but I think it was more like 18/7/14/6/15/10/5 to get it done, I just had to pause on the first two sets to complete them
Ran out of time, so had to leave it there and head for work
I've bought an Ab roller for home, so will probably start factoring that in between times, just to keep up ab work when I feel the urge! (also I secretly want to practice the DreamWeaver “wheel of death” move in the safety of my own home so that when I fall flat on my face, I don't have half the gym laughing at me!)
09-10-2010, 10:07 AM
09-10-2010, 10:19 AM
09-10-2010, 11:03 AM
Yeah but they work. I have been using the "flex method" for a lot of my ab work. Instead of trying to find a spot to do crunches in the sauna or what ever I have been pulling my abs in to my spine then crunching flexing and holding as hard and tight as I can for about 30 seconds then I do it to the side then the middle then the other side and just keep rotating soon I get to where i can only hold the flex for about 5 seconds at a time for each position then I take a break and start over again and stop once I have gone to the same point of failure again. This allows me to make sure I am training my abs and stomach girdle in exactly where I want it by sucking in before flexing it is helping keep my waist cinched up. I also started doing bench crunches while on my walk. I get upside down on a park bench with my upper back hanging off the seat part and my legs hanging over the back and I do crunches. The back not being support past halfway allow me to lean back to stretch my abs all the way out before crunching again. I get an amazing contraction out of this and it makes me fail at around 15-20 reps so plenty of resistance with the increased range of motion being a factor.
Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEENhttp://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html
Current Training Log -
09-10-2010, 11:25 AM
09-10-2010, 12:06 PM
09-10-2010, 01:35 PM
09-10-2010, 01:38 PM
09-10-2010, 01:45 PM
09-10-2010, 01:47 PM
09-10-2010, 01:50 PM
09-10-2010, 02:40 PM
09-10-2010, 02:41 PM
09-10-2010, 02:43 PM
09-10-2010, 02:44 PM
09-10-2010, 02:52 PM
I do decline crunches on a decline bench but you don't get the ROM as it's not high enough off the floor - I might get two aerobic steps and put them under it next time it's not too busy and see how that goes?
09-10-2010, 02:56 PM
I'm thinking of making some "bits" in the garden over winter that blend with surroundings, but are functional two.. I like a bit of a project!
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