David Glass
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« Reply #15 on: March 16, 2008, 06:31:22 AM » |
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I've identified a couple of dumpsters that are surrounded by 7 foot walls, maybe I can practice tic-tacs there I went out for a scouting jog this morning. I was specifically looking for a park I had been told about. I made it before 8, and there was a a sign "No pets allowed". I looked down at my dog Maya and said "Maybe not today" Park schedules are really against me. Most open from 8 to sundown. At 8 I'm getting ready for work, and I can't start any PK training until 8 PM, way after sundown, so I'm left with the street and whatever I can build in my backyard. I'm not ready to hit the streets yet as I'm just starting. My tic-tacs are really sucking cause I've only done a couple, so I'm going to work on that from home using a string as a guide, and work on my rolls While I was jogging, I thought of a way I can get the bar construction cost down by using landscaping wood instead of 4x4s which is a 7 to 1 cost cut ratio. Before heading on my jog, I did make it to that rail sight I scouted out last week. It was more of a concrete barricade. I practiced lazies on it for a while, but not too long because it had some sort of mould buildup where I was placing my hands... eeeek! My hands were green after about 20 or 30 jumps, and I knew I had to start looking for another place, so I went off for my run. Didn't run much, just about 2 or 3 miles. I knew I wasn't going to be able to run far because I mowed my lawn yesterday, and that's pretty intense on your legs. My ankles were locking up after only a block, so I ran a bit, walked a bit. Not too bad because I was supposed to rest today anyway  |
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Life can be divided in two phases:
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David Glass
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« Reply #16 on: March 16, 2008, 05:22:05 PM » |
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After my jog today we went to the beach.
Nearby there was a children's playground with everything I would need. The cool thing about it is it made me realize that there were indeed parks out there that are kept open to the public regardless of schedules. I just need to find them.
This park was a bit a way out, but I'll keep looking.
ChadmanX,
In response to your question, I have been identifying places out there, a little rail here, a nice wall there. The main problem is most of them are in the City Hall. I'd rather have some degree of skill level before hitting those, but I am scouting the area. I guess finding good places is part of the process, and part of the fun... almost like treasure hunting :-)
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Life can be divided in two phases:
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David Glass
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« Reply #17 on: March 17, 2008, 07:01:59 AM » |
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Back workout
Pull-ups: Sets of 8, 7, 6, 5 and 4
Inclined row Machine?(don't know what it's called, it's like pullups, bur with a degree of inclination): 4 sets of 12
Leg workout
Squats with 135 lbs: 5 Sets of 10 (nice call ChadmanX *1). I did this low weight until I get used to the movement. It turned out to be a good call, cause I could feel my hamstrings really pulling (I stretched before working out, don't know if it was because of the stretching, or because hamstrings were getting a more intense workour).
2 sets of lunges with 22.5 lb dumbells. (I took it easy, cause I'm not used to this exercise yet)
Shoulder workout:
Lateral raises with 22.5 lb dumbells: Sets of 10, 10, 10, 10 and 10
Frontal raises with 22.5 lb dumbelss: Sets of 10, 9, 8 and 8
Abs workout
Declined Sit-Ups: Sets of 15, 12, 12, 10 and 10
Leg raises: Sets of 20, 15, 15 and 15
*1) When I did the deadweight squats, contrary to the machine workout, I could feel my glutes, lower back, calves and cuadricepts getting a nice workout. Since I combine exercises so I'm not resting between sets, my heart was pounding... I mean POUNDING. I could see the gym lady keeping an eye on me in case I passed out. After the 3rd set, I had to bring down the pace cause that heart rate in such a prolonged period of time could be troublesome. Slowing down cost me my 3rd exercise set, but since I'm working my whole leg, rather than focussing on one specific area, I think I can move abs to the day I do chest and biceps. I also did lunges, and realized I was getting a goodworkout on those ankle stabilizers too.
Thanks for the advice BTay and ChadManX!
I love these additions (or substitutions) to my workout. They have made it more intense, are exercising more muscles, and working them out harder. Additionally, I think it will bring my cardio rate up a knotch, and cut a bit of time from my workout once I get into the feel of things.
OK... so that worked out for my legs... now to bring less specific exercises to my other muscle groups. Your input on this is highly appreciated!
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Life can be divided in two phases:
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Steve Low
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« Reply #18 on: March 17, 2008, 05:25:06 PM » |
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Back workout
Pull-ups: Sets of 8, 7, 6, 5 and 4
Inclined row Machine?(don't know what it's called, it's like pullups, bur with a degree of inclination): 4 sets of 12
Good. Try to get off the incline row machine and do a better form of rowing like bent over rows (with a barbell.
Leg workout
Squats with 135 lbs: 5 Sets of 10 (nice call ChadmanX *1). I did this low weight until I get used to the movement. It turned out to be a good call, cause I could feel my hamstrings really pulling (I stretched before working out, don't know if it was because of the stretching, or because hamstrings were getting a more intense workour).
2 sets of lunges with 22.5 lb dumbells. (I took it easy, cause I'm not used to this exercise yet)
Good
Shoulder workout:
Lateral raises with 22.5 lb dumbells: Sets of 10, 10, 10, 10 and 10
Frontal raises with 22.5 lb dumbelss: Sets of 10, 9, 8 and 8
No. Do dips, handstand pushups, incline/military press, bench press instead.
Abs workout
Declined Sit-Ups: Sets of 15, 12, 12, 10 and 10
Leg raises: Sets of 20, 15, 15 and 15
Fine... but what about your lower back?
I honestly think situps are fairly useless unless you want them for endurance purposes.. you can already do more than 15 per set so they won't help you get stronger. Same with the leg raises. Add weight to make them harder if you want strength.
*1) When I did the deadweight squats, contrary to the machine workout, I could feel my glutes, lower back, calves and cuadricepts (quadriceps!) getting a nice workout. Since I combine exercises so I'm not resting between sets, my heart was pounding... I mean POUNDING. I could see the gym lady keeping an eye on me in case I passed out. After the 3rd set, I had to bring down the pace cause that heart rate in such a prolonged period of time could be troublesome. Slowing down cost me my 3rd exercise set, but since I'm working my whole leg, rather than focussing on one specific area, I think I can move abs to the day I do chest and biceps. I also did lunges, and realized I was getting a goodworkout on those ankle stabilizers too.
If you're aiming to get stronger, doing all of them back to back without rest is not such a great idea. If you're looking for fitness/endurance though that's fine.
Thanks for the advice BTay and ChadManX!
I love these additions (or substitutions) to my workout. They have made it more intense, are exercising more muscles, and working them out harder. Additionally, I think it will bring my cardio rate up a knotch, and cut a bit of time from my workout once I get into the feel of things.
OK... so that worked out for my legs... now to bring less specific exercises to my other muscle groups. Your input on this is highly appreciated!
Yep... |
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David Glass
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« Reply #19 on: March 18, 2008, 07:02:07 AM » |
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4 rounds of:
- Bench press with 220 lbs, reps of 12, 10, 9, and 8
- Bicep curls 80 lbs, reps of 12, 10, 10, and 9
4 rounds of:
- Inclined bench press, 135 lbs, sets of: 10, 5, 6, and 5
- Bicep alternating dumbell curls, 27.5lb dumbells, sets of: 12, 10, 10 and 10
- Calve machine? (Sitting own with the machine sustaining on your knees). Sets of 12 with about 135 lbs
4 rounds of:
- Declined bench press, 135 lbs, sets of: 10, 8, 8 and 8
- Bicep concentrated curls, 25lb (weight improvised, sets of: 12, 10, and 10
OK, so you'll notice I've removed the hamstring workout from today's work. I'm slowly adapting it according to your recommendations. Since I did deadweight squats and lunges, I figured I already got my hamstrings worked yesterday, so now what I'll do is remove abs from the workout I did yesterday, and put them in today's (I alternate 2 workouts twice a week, and jog another 2 days).
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Life can be divided in two phases:
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David Glass
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« Reply #20 on: March 18, 2008, 07:10:35 AM » |
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Thanks, Steve Low
My objectives are kind of hard to define at this point. I guess you could say it's a 60/40 agility/strengh sort of deal, where strength is coupled with endurance.
Additionally, the back-to-back workouts are because I have to compress all those exercises in a 45 minute workout, which is why I was so extatic about the recommendation to get off the machines and do squats.
You gave me some good recommendations too, and here is how I plan on following them:
- Bent over rows using barbell: Will definitely do these. I think I should get a good lower back stimulation from this too
- Dips: I've always loved doing dips. Sadly, I looked for a place to do them today and couldn't find any (what kind of gym is this???)
- Handstand pushups: I don't know if I can do this, or how many I can do... I think I better drill at home before trying at the gym.
- Military Press: YES! Will definitely do this
Thanks again. I think with your advice, I'm heading in the right direction
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Life can be divided in two phases:
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David Glass
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« Reply #21 on: March 19, 2008, 07:22:49 AM » |
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Let me start by saying: "I am ZONKED!"
I woke up this morning and my legs were still hurting from Monday's leg workout, where I included deadlift squats and lunges, which my body clearly wasn't used to.
Despite the soreness, I decided to go jogging because I wanted to scout out this park about 1.5 miles from where I live. The park is really a track about 1 mile around (maybe a bit more). After getting there, I realized my muscles were very tired, and it was probably a good idea to abort, but I was already there, so I kept going.
The park turned out to be a huge disappointment. I seriously wonder what city officials were thinking. There is no accesibility, no parking, and you have to J-Walk a main traffic artery to get there. On top of that, no picnic tables, no playgrounds, nothing to jump, nothing to sit on. There are some ghazebos, but nothing to sit on under them... I mean SERIOUSLY! OK, enough of that, I'll just write a little note in the suggestions area of their website.
So I ran the track, and since I was already probably running late, had to run back. My legs were screaming "Please stop", but had to keep going.
It is now when I realize I haven't taken a day of rest since sunday of last week. I probably will still train thursday and friday because I'm travelling next week and will probably get no training at all
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Life can be divided in two phases:
Phase 1: Before the first time
Phase 2: After the first time
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Charles Moreland
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« Reply #22 on: March 19, 2008, 10:14:28 AM » |
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It is now when I realize I haven't taken a day of rest since sunday of last week. I probably will still train thursday and friday because I'm travelling next week and will probably get no training at all
It's nice to look ahead, but recovery is so essential to maintain safety of all exercises. Just be careful! Sounds like you're making some good changes to the routine and it looks alot better. I'm still with Steve on the abs and I'd still rather see some cleans instead of bicep curls but you're making some good progress. Keep it up! |
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David Glass
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« Reply #23 on: March 19, 2008, 11:19:26 AM » |
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Your advice is good and it would be foolish to ignore.
On that note: "cleans"? I googled "bicep cleans" and haven't found anything yet.
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Life can be divided in two phases:
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Steve Low
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« Reply #24 on: March 19, 2008, 05:37:00 PM » |
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No such things as biceps cleans.
Clean and jerk is what you're looking for and it's a vastly superior full body movement to an isolation exercise such as biceps curls.
Honestly, not sure why you're still doing biceps curls when we gave you several good alternatives. Whatever though.
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Use the search function, please.
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Gregg
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HIpk
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« Reply #25 on: March 19, 2008, 06:42:26 PM » |
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Try this: Inglsbe demo and these clips from CrossFit.com |
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David Glass
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« Reply #26 on: March 20, 2008, 05:21:08 PM » |
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Today was dedicated to fitness. I took a day off from work today, so at about 10, I went to Sports Authority, baught a pair of gloves for weight lifting (callises developing), and baught a jogging belt with a water bottle
Then I went to Home Depot to buy supplies to build that vaulting structure I've been dreaming about for well over a week.
When I got back, I went to the gym to do my back workout, which I'll describe in my next post.
Then I got back, had lunch at about 2, and got to building my vault structure, which is nothing more than a rail section made out of wood. I made it about half a foot over my waist line, so hopefully it will make me jump a bit higher.
Tomorrow, I will build my PVC parallettes, which I hope to use to help me get the handstand pushup down
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Life can be divided in two phases:
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David Glass
Mangabey
Karma: +34/-3
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CptBongue
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« Reply #27 on: March 20, 2008, 05:29:35 PM » |
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Back workout
Pull-ups: Sets of 9, 7, 6, 5 and 4
Pull-ups with closed grip (hands together): sets of 4, 4 and 4
Inclined row Machine?(don't know what it's called, it's like pullups, bur with a degree of inclination): 2 sets of 12
Leg workout
Squats with 155 lbs: 5 Sets of 10
4 sets of lunges with 22.5 lb dumbells. (I took it easy, cause I'm not used to this exercise yet)
Shoulder workout:
Lateral raises with 22.5 lb dumbells: Sets of 10, 10, 10, 10 and 10
Frontal raises with 22.5 lb dumbelss: Sets of 10, 9, 8 and 8
Military press with 95 lbs: Sets of 8, 6, 6 and 6 (gotta work on this)
OK, so far, thanks to your advice, I've incorporated Squats, Lunges and Military Press
I tried to incorporate dips, but there is no place to do them in my gym, seriously, I'm not making this up. No matter how basic, every gym I've been to has always had at least one... as luck would have it, this one does not. I think I might make a pair to my vault structure, and use them together to form parallel bars.
Steve Low
"Quadriceps!" indeed. You'll laugh, but I used to get yelled at for spelling them with a "Q" instead of a "C" in spanish, so I got used to that, and now I'm just a mess. Please be patient with my spelling and my lack of knowlege of the terminology (I used to workout in venezuela, so I know all the exercise names in spanis, I'm just picking them up in english)
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Life can be divided in two phases:
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David Glass
Mangabey
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CptBongue
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« Reply #28 on: March 20, 2008, 05:41:28 PM » |
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No such things as biceps cleans.
Clean and jerk is what you're looking for and it's a vastly superior full body movement to an isolation exercise such as biceps curls.
Honestly, not sure why you're still doing biceps curls when we gave you several good alternatives. Whatever though.
Yup, I checked out the video BTay sent me. Be patient with me. Since I started this log a week ago, you'll notice I've substituted a lot of the exercises I do for those you recommended. I still rely heavily on the gym due to lack of equipment elsewhere, and some of the exercises are simply not available to me yet, i.e: kettlebell swings, parallel dips, rope climbs, etc. Now that I know what cleans are, I have a question about it: are they a combination of biceps and squats? If so, can I substitute squats for them and work my biceps at the same time? |
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Life can be divided in two phases:
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Gregg
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HIpk
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« Reply #29 on: March 21, 2008, 12:12:12 PM » |
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Ozzi is also from Venezuela. We're always teasing him about his spelling. Yours is much better  Power clean. It's similar to a squat + curl with an overhand grip. The jerk is the part of the movement that pushes the bar overhead. Clean and jerk. It's much more complex. |
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