July Log

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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The Venerable Bogatir X
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July Log

Post by The Venerable Bogatir X » Sat Jul 03, 2010 8:54 pm

Posting my very inconsistent training, take 4:

Saturday morning: light weight, high rep BLaBA day bastardized by yours truly, of coarse.

10 min sauna
MP 105*8; 110*6; 120*5
DB Incline 45's*20
DB Pullover 50*15
CG Pulldowns 100*15; 90*15; 80*15; 70*15
Hammer Shrug 180*15
DB Shrug w. hold at top, 45's, 2*15
DB Laterals 15's, 3*15
Face Pulls 70*20
Caber Curls 70*12
20kg Kookball SN 12L/12R
10 min sauna; easy swimming; hot tub

Then got my daughter from the childcare and took her swimming. Got home and took a 2.5 hour nap, which is becoming a monthly event.

My son is sporting a 103 fever, so our plans for tonight have been cancelled. Off to indirect grill some baby back ribs: Kingsford Competition Briquettes + some Hickory chunks.

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Bobby
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Re: July Log

Post by Bobby » Sat Jul 03, 2010 10:46 pm

Are you using the sauna as part of the warm up?
When I was heavily into the martial arts I used to do jumping jacks in the sauna as I found it easier to strech if
I warmed up in the sauna.
You`ll toughen up.Unless you have a serious medical condition commonly refered to as
"being a pussy".

The Venerable Bogatir X
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Re: July Log

Post by The Venerable Bogatir X » Sun Jul 04, 2010 12:46 am

Bobby wrote:Are you using the sauna as part of the warm up?
Yes, and I do usually do some mobility work and light stretching when in the sauna. I would not recommend sauna prior to training heavy and/or hard, but for the weenie shit I've been doing, it warms-up the joints nicely.

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Re: July Log

Post by The Venerable Bogatir X » Sun Jul 04, 2010 3:40 pm

Sunday:

10 minute Sauna
DL 135*3; 225, 2*3; 275, 3*3
Some 32kg Swings ~30 reps
30 min Full Body JS
10 min Swim
10 min Sauna
Hot Tub

First deadlifts in about a year, took it nice and easy.

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Mickey O'neil
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Re: July Log

Post by Mickey O'neil » Sun Jul 04, 2010 11:06 pm

What do you do for your upper body with the bands?

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Re: July Log

Post by The Venerable Bogatir X » Mon Jul 05, 2010 4:39 am

Mickey O'neil wrote:What do you do for your upper body with the bands?
Big question. In a power cage, I will typically set-up the heavy band at the high pull-up bar, the average band at the lower pull-up bar and a light band at shoulder-level. I will skin the cat w. the mini and then loop it through the average band and do arm circles. Otherwise and in no particular order, I will do:

Light band standing shoulder and chest presses + stretching
Standing ab curls
Pull-ups
Tricep work
Biceps usually (not today)
Lat stretches--to include a one-arm squat/stretch which is pretty awesome that I might just have invented--cert to follow!
Shoulder mobility
Face Pulls
Shafbama Y-Band work
Any type of lat stretch I can think of--I love to get a good stretch under the shoulder blade.

What I aim to do when I do bands is to get some good stretching done first and foremost and to work non-stop to get a bit of cardio and sweat going secondly, very lastly, 'da pump. Everything is hodge-podged and time spent on one area over another is dependent on what I need...for example, my shoulders are typically very crunchy these days so I spend a good amount of time doing shoulder stuff. What is not noted in 'band work' is that I almost always do Halos, Arm Circles, Cuban Presses, ect within JS work as well. For lower body, in addition to the typical JS stretching on the floor I will loop an Average Band through a pin on the power cage and set it at a high level and loop my foot in so the ball of my foot is resting on the band. This allows me to stretch my legs in a near infinite variety of ways, leveraging my BW as needed to make for some pretty intense stretching. I'm pretty sure I invented that one, too. In addition, my gym has Hamstring and HF machines that are nothing short of excellent and I always finish with them, even if it's not noted.

At the house, I have a similar set-up in the basement + I have a home-grown redneck TRX made from PVC, Carabiner Rings and a Schutzhund dog training long line.

Now if I just do all of this shit more than 7x per month, I'd be a 260# Gumby.

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Re: July Log

Post by The Venerable Bogatir X » Mon Jul 05, 2010 4:39 pm

Sunday:

5 Tri-sets
JK 135*3
Pull-up*1
SQ 135*3

5 Tri-sets
Back Raise*15-20
HLR (using those arm strap things)*5-7
BW SQ*5

15 min, full body JS

Hot Tub and a quick dip in the pool. No sauna...muggy like Mississippi today and we'll be doing a lot of work in the yard and garden this afternoon, so I'll sweat enough then. OINK.

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Mickey O'neil
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Re: July Log

Post by Mickey O'neil » Mon Jul 05, 2010 5:53 pm

Thanks for the detailed response, Nappy. Very informative and it looks like something I would like to add in. My shoulders have been killing me lately. Elbow, too. That routine looks like it would feel great.

Thanks, big fella!

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Re: July Log

Post by The Venerable Bogatir X » Mon Jul 05, 2010 6:09 pm

Mickey O'neil wrote:Thanks for the detailed response, Nappy. Very informative and it looks like something I would like to add in. My shoulders have been killing me lately. Elbow, too. That routine looks like it would feel great.

Thanks, big fella!
Hope at least some of it helps. Also, try high rep, close grip lat pulldowns with light weights and a good stretch at the top and a full contraction at the bottom. Pullovers, too. I know you're not a desk jockey, but these two exercises seem to undo the laptop hunch better than anything.

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Re: July Log

Post by Mickey O'neil » Mon Jul 05, 2010 6:12 pm

Thanks again, Nappalicious! I'll give that a try as well.

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Re: July Log

Post by The Venerable Bogatir X » Tue Jul 06, 2010 11:07 pm

Tuesday, early morning:

YRG 30 min Fat Burner program.

I really should be doing the 20 minute basic but we cannot find that DVD. Managed to make it through the 30 minute version though and I have to admit:

It
Kicked
My
Ass

(IKMA)

Our Breezeway is pretty large with a high ceiling and I have once again, set-up the kookballs and rubber floor sectionals to create a decent workout room. The central air doesn't connect in there and the insulation is sparse, so it was muggy as hell and I was drenched from head to toe.

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Re: July Log

Post by Mickey O'neil » Wed Jul 07, 2010 8:22 pm

Two thumbs up for your JS routine. Went through it quickly at the gym today and it felt great. Will try to keep this in the max. May try to go through it again as best as possible before training my evening client. It's gonna be a hot one!

Thanks, HVLN!

The Venerable Bogatir X
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Re: July Log

Post by The Venerable Bogatir X » Wed Jul 07, 2010 10:53 pm

Mickey O'neil wrote:Two thumbs up for your JS routine. Went through it quickly at the gym today and it felt great. Will try to keep this in the max. May try to go through it again as best as possible before training my evening client. It's gonna be a hot one!

Thanks, HVLN!
Glad you likey. One other thing, for the arm circles is sometimes I'll use the light band looped through the average band and have the average band looped through the high pull-up bar. That really gets to all the creaks and cracks in the rotator cuff as there is a lot more resistance.

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Re: July Log

Post by The Venerable Bogatir X » Sat Jul 10, 2010 7:39 pm

7.9 Friday evening:

Took the kids for a 2.5 mile walk. Minnesota in July looks like this:
Image



7.10 Saturday morning:

60 min cutting grass then off to the Fancy Pants Gym
10 min Sauna
10 min 15 degree Incline Treadmill
Hot Tub and easy swimming

Painting the kitchen this afternoon while I smoke a Brisket (Hickory & Oak today).

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Bobby
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Re: July Log

Post by Bobby » Sat Jul 10, 2010 7:47 pm

Could be Sweden in july.Looks nice!
You`ll toughen up.Unless you have a serious medical condition commonly refered to as
"being a pussy".

The Venerable Bogatir X
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Posts: 15563
Joined: Wed Jan 05, 2005 5:05 pm
Location: Nice planet. We'll take it.

Re: July Log

Post by The Venerable Bogatir X » Sun Jul 11, 2010 6:05 pm

7.11 Sunday morning

10 minutes 15 degree Incline Treadmill
10 minutes of Krazyballs: 16kg SN: 26L/26R; 32kg SW: 4*10; 32kg SW: 2*5L/5R
30 minutes of full-body JS (about 100 Asimov SQ (in total) in today's routine)
Giant Set:
Vertical Lift 30's*25L/25R
Facepulls 70*25
Tricep Rope Xtensions 70*20
Rope Curls 70*15

Technogym Seated Crunch 90*25 (2-3 second pause)
Technogym Low body stretches and more JS lower

15 min Sauna; hot tub and easy swimming

The Venerable Bogatir X
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Re: July Log

Post by The Venerable Bogatir X » Thu Jul 15, 2010 12:40 am

7.14 Wednesday

Zero-Dark-Thirty: 30 min YRG Fat Burner

Evening: 2.5 mile walk w. the family...15 minute stop to let the kids splash around and let the lie-dog swim in the lake.

The Venerable Bogatir X
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Re: July Log

Post by The Venerable Bogatir X » Sun Jul 18, 2010 4:53 pm

7.16 Friday evening: 2.5 mile walk with the family

7.17 changed faucet in the kitchen sink (full body mobility & flexibility testing)

7.18 Sunday

10 min Sauna
10 min Treadmill: 5 min 15 degree; 5 min easy
20 min Push/Pull (working fast): Chin/Dip station & Freemotion machines
Easy swimming and Hot Tub
10 min Sauna

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