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Forging the Warrior into...BATMAN!

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Re: Forging the Warrior into...BATMAN!

Post by Cesar on Thu Sep 05, 2013 8:04 am

Another note:
Pull ups sucked...
Swapped angle bridge push ups for wrestler bridges. Hands too sweaty and kept slipping.
I purchased an anti-fatigue mat which is 3 feet wide by 8 foot long. Awesome! Thanks Dave! Jumping felt great more cushioning!
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Re: Forging the Warrior into...BATMAN!

Post by Cesar on Fri Sep 06, 2013 8:05 am

9/6/13
10:00 jump rope
10:00 mobility

-- 4 MINUTES OF: --
1A. Squat Jacks
1B. Seal Jacks
1C. Side Lunges
1D. Up/Down Dogs
-- tabata style --

-- 3 ROUNDS OF 20/20 EACH: -
2. Hindu Pushups - 27 reps.
3. Star Jumps - 41 reps.
4. Pushups - 26.5 reps.
5. Body Rows - 22 reps.
6. Squat Jumps - 39 reps
7. Ski Abs - L+R=1 total is 19
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Re: Forging the Warrior into...BATMAN!

Post by Cesar on Mon Sep 09, 2013 10:48 pm

No chance to train this am. Long Nights working at the club with extremely poor sleep. Sunday into Monday, santino up most of he nite. Ant slept like crap and I got up wig santino around 3am so took what I needed for sleep.
Hoping for better night sleep. While I type santino on my shoulder sleeping. Ant trying to put cesitar to sleep as tomorrow is his first day at preschool.
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Re: Forging the Warrior into...BATMAN!

Post by Dave on Mon Sep 09, 2013 11:18 pm

You'll be back on it in no time! :salute: 
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Re: Forging the Warrior into...BATMAN!

Post by Cesar on Tue Sep 10, 2013 8:11 am

9/10/13
10:00 jump rope
Bioenergetic Warm-up
Bow x 10 breaths (always deep and from the belly)
Bent Over Reach x 10 breaths
ATG Squat x 10 breaths
Shake x 30 seconds
Ground and Pound x 20 reps
Rollback Reach x 10
Scorpion x 10 each side

Hip/Posterior Chain Stretching/Mobility
Wide Stance Dive-bomber Pushups x 5
Splits x 10 breaths
Full Extension Butterfly Stretch x 10 breaths
Sitting Glute Stretch x 10 breaths each side
Cossack Lunges x 10 each side
Pistols x 5 each
Shoulders:
"Cuban Pulls" x 10
Shoulder Dislocations x 10

-- 4 MINUTES OF: -
1A. Squat Jacks
1B. Seal Jacks
1C. High Knees
1D. Up/Down Dogs
-- tabata style --

2. Pullups x 10 (3 second negs) Done rest-pause style.

-- 3 ROUNDS OF: -
3A. Pike Pushups x 5
3B. Horizontal rows x 5

-- 1 ROUNDS OF: -- (ran out o time)

4A. Burpees x 10
4B. Sit-outs x 5/5
4C. Mountain Climbers x 10
-- 30 seconds rest --
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Re: Forging the Warrior into...BATMAN!

Post by Cesar on Thu Sep 12, 2013 8:09 am

 9/12/2013

10:00 jump rope
10:00 mobility 
much as possible until every rep of every movement that will allow it is performed this way.

Bioenergetic Warm-up (30secs of each)
Bow 
Bent Over Reach
ATG Squat
Shake and vibrate
Ground and Pound 
Rollback Reach 
Scorpion 

Hip/Posterior Chain Stretching/Mobility
Wide Stance Dive-bomber Pushups
Splits 
Full Extension Butterfly Stretch
Sitting Glute Stretch each side
Cossack Lunges L+R

Shoulders
"Cuban Pulls"
Shoulder Dislocations 

-- 7 Rounds OF: --

1A. Jump Rope x 1 minute
1B. High Knee Run x 30 seconds
-- rest 15 seconds --

-- 4 ROUNDS OF: --

2A. Jump Squats x 6
2B. Alternating Lunge Jump x 6/6
2C. Pike Pushups x 6
2D. Neck Bridge x 6
2E. Body Row x 6
-- 30 seconds rest --

Ran out of time. But I'm am sweaty mess!
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Re: Forging the Warrior into...BATMAN!

Post by Dave on Thu Sep 12, 2013 2:57 pm

After two days of using that warm-up, how do you feel?
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Re: Forging the Warrior into...BATMAN!

Post by Cesar on Thu Sep 12, 2013 11:45 pm

Well santino woke up and here I am doing loaded Carries with him in the living room.

Dave - I feel good. I have been doing ten mins of mobility every time I train for a while. I
It's def different. U have to give it more time and see. I have done some of the movements at work when feeling sluggish and it helps. My boss walked in on me while doing the bow and the bend and reach. Good thing I wasn't doing the stomp and pound. Lol!
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Re: Forging the Warrior into...BATMAN!

Post by Dave on Fri Sep 13, 2013 1:01 am

No kidding! I've managed to get a couple friends to do the stomp and pound a few times, but most settle for a deep exhale. Ha, I guess they think it looks silly. It does, but it feels great! :D
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Re: Forging the Warrior into...BATMAN!

Post by Cesar on Fri Sep 13, 2013 1:37 am

It does look silly but who cares...like you said I feels great.
I a just did a couple o wide stance
Hindus. going to dart doing gem at work to stretch things out a bit during the day especiall cuz I sit around slot in front of computer and talking to people.
Well bed time if I plan on getting up in 5 hours. I have already slept 3 hours but the lil one interrupted that...lol
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Re: Forging the Warrior into...BATMAN!

Post by itlives on Fri Sep 13, 2013 9:22 am

I remember the days when the little ones ruled the roost. Then, they got big enough to go to school and I got wake them up! Mwaaaaa haaa haaa!
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Re: Forging the Warrior into...BATMAN!

Post by Cesar on Mon Sep 16, 2013 8:10 am

Well long nights at club, change in weather, poor sleep have finally caught up to me. Sore throat, close to losing my voice, coughing and sneezing. Hope I get better soon. Rest rest and more rest
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Re: Forging the Warrior into...BATMAN!

Post by itlives on Mon Sep 16, 2013 9:30 am

Get well soon! Four days w/o a workout ....
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Re: Forging the Warrior into...BATMAN!

Post by Cesar on Tue Sep 17, 2013 9:38 pm

I know...i am hoping for tomorrow AM...it sucks not being able to train. i know that i have to listen to my body and rest
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Re: Forging the Warrior into...BATMAN!

Post by Dave on Tue Sep 17, 2013 10:51 pm

Sounds like your body is screaming right about now!
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Re: Forging the Warrior into...BATMAN!

Post by Cesar on Sat Sep 28, 2013 9:43 am

Still sick-ish. coughing and congestion for the last 2-3 weeks. it sucks. poor sleep sucks too.
looking for monday to get back on the game.
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Re: Forging the Warrior into...BATMAN!

Post by itlives on Sat Sep 28, 2013 9:46 am

Poor sleep does suck.
Thanks for the update!
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Re: Forging the Warrior into...BATMAN!

Post by Dave on Sat Sep 28, 2013 6:46 pm

You can't be Batman on a poor night's sleep. :no:
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Re: Forging the Warrior into...BATMAN!

Post by itlives on Sun Sep 29, 2013 12:44 am

Bats are awake at night. C'mon boyee, let's get with the program!
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Re: Forging the Warrior into...BATMAN!

Post by Avocadoshake on Sun Sep 29, 2013 9:24 am

itlives wrote:Bats are awake at night. C'mon boyee, let's get with the program!
You are a tough bone (zäher Knochen) Mike, aren't you?

I just wrote a [You must be registered and logged in to see this link.] yesterday about training under sub optimal conditions, ahem.

Most of the time is just taking part, showing up, you know. So I do mobility work if I'm not able to do more. Of course even I had days when I could barely walk and had to stay in bed.

I remember a day when I still was sick, but wanted to do something, anything physical. So I decided to assemble a small cupboard my parents just bought. Unpacking, moving bits around, mounting together, fixing...

The next day I did a light training.
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Re: Forging the Warrior into...BATMAN!

Post by Dave on Sun Sep 29, 2013 9:40 am

itlives wrote:Bats are awake at night. C'mon boyee, let's get with the program!
I never said he can't be Man-Bat, but Batman still needs proper rest.  ;)

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Re: Forging the Warrior into...BATMAN!

Post by itlives on Sun Sep 29, 2013 9:56 am

Hey Avo, you're right. I didn't take into account the sickness. Just the lack of sleep.
Carry on, pre-Batman!
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Re: Forging the Warrior into...BATMAN!

Post by itlives on Thu Oct 17, 2013 7:03 pm

Man-Bat Batman! I hope you are feeling ok by now!
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Re: Forging the Warrior into...BATMAN!

Post by Avocadoshake on Sat Oct 19, 2013 1:40 pm

A bit of fitboard fuel from bb:

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Re: Forging the Warrior into...BATMAN!

Post by Avocadoshake on Sat Oct 19, 2013 1:46 pm

And:
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Re: Forging the Warrior into...BATMAN!

Post by Avocadoshake on Tue Nov 05, 2013 3:10 am

Here I have the Batman workout for you:
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Re: Forging the Warrior into...BATMAN!

Post by CheesedogTheFirst on Wed Nov 06, 2013 2:33 am

I think Batman would do fewer jogs, no crunches, and more short sprints.
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Re: Forging the Warrior into...BATMAN!

Post by amit_shah25 on Wed Nov 06, 2013 2:18 pm

Avocadoshake wrote:And:
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Re: Forging the Warrior into...BATMAN!

Post by Avocadoshake on Wed Nov 06, 2013 4:53 pm

Cheesedog wrote:I think Batman would do fewer jogs, no crunches, and more short sprints.
Jep, maybe, but Christian Bale had to. 1 h bouldering :affraid:
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Re: Forging the Warrior into...BATMAN!

Post by Avocadoshake on Wed Nov 06, 2013 4:55 pm

amit_shah25 wrote:
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That is priceless.
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Re: Forging the Warrior into...BATMAN!

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