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My log of Herculean training feats

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Re: My log of Herculean training feats

Post by MikeO on Sat Feb 16, 2013 11:25 am

Dave.cyco wrote:You mentioned serratus anterior pushups... are they like this?

[You must be registered and logged in to see this link.]

Yeah, Dave, like that. I've done and currently do them from my knees (think 'girl pushups') and also from the plank position. I don't think I'm strong enough, yet, in doing regular pushups to be able to properly isolate the Serratus Anterior in anything other than the hands and knees position (I'm doing these as both a warmup and prehab). The idea of putting the hands closer together, slightly rotated and higher than the shoulders is not something I've seen before. I'll have to give that a try.
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Re: My log of Herculean training feats

Post by itlives on Sat Feb 16, 2013 12:07 pm

All in all it sounds like WE have benefited from BWE.
keep up the good work, Mike!
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Re: My log of Herculean training feats

Post by MikeO on Mon Feb 18, 2013 2:17 pm

itlives wrote:All in all it sounds like WE have benefited from BWE.
keep up the good work, Mike!

Yeah, definitely. The other day, after my last workout, I went to the store and felt like I was springing all over the place. When I first ever did any kind of working out, it never felt like the workouts were getting any less brutal, but suddenly, ordinary life seemed a breeze. It's been a while since I've felt that. As I've said before, for quite a while, I was just feeling beat up and worn out all the time. It's a real pleasure to feel that ordinary life is being made easier by my workouts, not harder. Thanks for the support.


So, today's workout is pretty much the same, except that I'm trying some straight leg hip thrusts with my feet elevated in addition to my shoulders being elevated. I'm also trying some Bulgarian split squats (no mayo) and seeing how they work in. So, it all went as follows.

Warm up - leg swings, shoulder dislocations

Straight leg hip thrusts x 10
Narrow grip inv. rows x 10
Pushups hands close x 10
Wide stance hip thrusts x 15
Wide grip inv. rows x 10
Pushups wide hands x 10

2 min. break

Straight leg hip thrusts x 15
Narrow grip inv. rows x 10
Pushups hands close x 10
Bulg. split sq. x 10, each side
Wide grip inv. x 9
Pushup wide hands x 10

Finish - dip shrugs, loaded carries, back bridge, puke.
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Re: My log of Herculean training feats

Post by Dave on Mon Feb 18, 2013 2:39 pm

Somebody's working hard! Just tell me you didn't puke while in the bridge... :pale:
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Re: My log of Herculean training feats

Post by itlives on Mon Feb 18, 2013 2:54 pm

I guess I'm not working hard enough. I never puke :no:


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Re: My log of Herculean training feats

Post by MikeO on Mon Feb 18, 2013 3:08 pm

Dave.cyco wrote:Somebody's working hard! Just tell me you didn't puke while in the bridge... :pale:

itlives wrote:I guess I'm not working hard enough. I never puke :no:

I didn't really puke. That was just a little poetic excess for the sake of grossly exaggerating my struggle, though, if I had, I can think of no better opportunity than while bridging.
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Re: My log of Herculean training feats

Post by itlives on Mon Feb 18, 2013 3:12 pm

I can. Yoga's bow pose. :P
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Re: My log of Herculean training feats

Post by Dave on Mon Feb 18, 2013 3:13 pm

That's just an upside down bridge! :mrgreen:

Yeah I never puke either Mike. I don't think it's usually necessary. :lol:
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Re: My log of Herculean training feats

Post by MikeO on Mon Feb 18, 2013 3:18 pm

The only time I've ever come close to puking is while doing hill sprints.
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Re: My log of Herculean training feats

Post by itlives on Mon Feb 18, 2013 3:30 pm

I will pass out or come very close to it before I actually upchuck.

I have made everyone that comes into my church class either puke (those are the good ones) or have to sit down "for a minute" :twisted:

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Re: My log of Herculean training feats

Post by MikeO on Wed Feb 20, 2013 6:21 pm

Warmup - 50 jumping Jacks, shoulder dislocations

Workout -

Straight leg hip thrusts (feet and shoulders elevated) x15
Inverted rows x10
Pushups x10
Regular hip thrusts (just shoulders elevated) x15
Inverted rows x10
Pushups x10

2 minute rest, repeat

Bulg. spl. sq. 10 each side
Dip thrusts x 11
Pretty sad back bridge
Weighted carries

The first round of today's workout was the best I've felt since starting along these lines. I worked out a lot earlier than I had planned. I was listening to some music and it got me all jumped up, so I just did it then.
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Re: My log of Herculean training feats

Post by Dave on Wed Feb 20, 2013 7:10 pm

And it'll just keep getting better and betterer. :)
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Re: My log of Herculean training feats

Post by itlives on Wed Feb 20, 2013 7:16 pm

That's good news Mike! As Dave says, it'll get even betterer!
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Re: My log of Herculean training feats

Post by MikeO on Thu Feb 21, 2013 4:51 pm

Thanks, guys. Dare I hope for betterest?
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Re: My log of Herculean training feats

Post by Dave on Thu Feb 21, 2013 4:53 pm

Subjectively? Yes. :)
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Re: My log of Herculean training feats

Post by MikeO on Thu Feb 21, 2013 6:48 pm

I hope betterest is a plateau, not a peak, then.
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Re: My log of Herculean training feats

Post by CheesedogTheFirst on Fri Feb 22, 2013 12:43 am

I thought that Mount Betterest was the tallest peak in the world? :mrgreen:

Sorry, I couldn't resist. :facepalm:
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Re: My log of Herculean training feats

Post by Dave on Fri Feb 22, 2013 1:13 am

MikeO wrote:I hope betterest is a plateau, not a peak, then.
Cheesedog wrote:I thought that Mount Betterest was the tallest peak in the world? :mrgreen:

:lol!: :clappy: XD
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Re: My log of Herculean training feats

Post by MikeO on Fri Feb 22, 2013 5:58 pm

Cheesedog wrote:I thought that Mount Betterest was the tallest peak in the world? :mrgreen:

Sorry, I couldn't resist. :facepalm:

That was pretty cheesy.


So, anyway...

I started getting a cold yesterday and today, I was not in the mood. I thought I might just do a little warmup and do a few deadlift singles, just to keep my iron in the fire, so to speak. But, as I warmed up with an abbreviated version of my usual warmup and workout, I started feeling really good. I didn't keep track of numbers, or anything, but it was a mix of various hip thrusts, squats, inverted rows, pushups, dip thrusts and even a half decent bridge. My upper body feels great. This is what I want for my lower body, too.
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Re: My log of Herculean training feats

Post by Dave on Fri Feb 22, 2013 6:53 pm

Sometimes it all lines up like that! Good times!

MikeO wrote:That was pretty cheesy.

Cheesy perfection!
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Re: My log of Herculean training feats

Post by itlives on Fri Feb 22, 2013 11:03 pm

Some of my best workouts come just like that.
Good work , Mike!
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Re: My log of Herculean training feats

Post by CheesedogTheFirst on Sat Feb 23, 2013 2:28 am

MikO wrote:So, anyway...

I started getting a cold yesterday and today, I was not in the mood. I thought I might just do a little warmup and do a few deadlift singles, just to keep my iron in the fire, so to speak. But, as I warmed up with an abbreviated version of my usual warmup and workout, I started feeling really good. I didn't keep track of numbers, or anything, but it was a mix of various hip thrusts, squats, inverted rows, pushups, dip thrusts and even a half decent bridge. My upper body feels great. This is what I want for my lower body, too.

Those are the best workouts! Make sure to take a bunch of Vitamin D to rev up your immune system and KTFO of the cold.
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Re: My log of Herculean training feats

Post by MikeO on Sun Feb 24, 2013 10:34 am

itlives wrote:Some of my best workouts come just like that.
Good work , Mike!


Cheesedog wrote:Those are the best workouts! Make sure to take a bunch of Vitamin D to rev up your immune system and KTFO of the cold.

It reminded me a little of a Fartlek session. I think I ended up doing more work with less break time than the usual.

Cheesedog, I've not heard about Vitamin D doing that (certainly have about C). As luck would have it, I just got some 'bone' formula from Whole Foods that has both, as well as Zinc, Magnesium and some other crap. Sadly, I'm starting to think this is something worse. Strep has been going around here and I know I've been exposed to one person who had it.
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Re: My log of Herculean training feats

Post by Dave on Sun Feb 24, 2013 11:37 am

NOT a pleasant prospect. I've had strep throat once before and it was one of the most painful experiences of my life. I hope it turns out to be something less.
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Re: My log of Herculean training feats

Post by MikeO on Sun Feb 24, 2013 3:55 pm

Dave.cyco wrote:NOT a pleasant prospect. I've had strep throat once before and it was one of the most painful experiences of my life. I hope it turns out to be something less.

I'm thinking more along the lines of bronchitis, now, which would be better. I'll go to the doctor tomorrow and get meself a cure. The grossest thing is that every time I cough, it smells like someone opened an old crypt. Yuck!

Abbreviated workout today. Three rounds of squats x 10, inv. rows x 5 and pushups x 5, with 30-60 break in between. Finished up with dip thrusts x 15 and a couple of mediocre (a step up) bridges. Didn't feel as chipper after today's workout as I did after Friday's, but I wasn't expecting much. Even when I'm sick, I'll generally feel better if I work out. I've never felt worse afterwards.
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Re: My log of Herculean training feats

Post by itlives on Sun Feb 24, 2013 7:31 pm

At least you got out and did something! Which is more than I did today!
(I did get started on my taxes, though :magnify: )
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Re: My log of Herculean training feats

Post by Dave on Sun Feb 24, 2013 9:35 pm

I've always wanted to know... If they're your taxes, shouldn't you keep them? :nod:
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Re: My log of Herculean training feats

Post by MikeO on Wed Feb 27, 2013 9:24 pm

Went to the doctor on Monday. Bronchitis, sinus infection, etc. Got an unpleasant antibiotic that starts with an 'L', prednisone, and an albuterol inhaler. I get this crap every couple of years, largely due to allergies. (Glad it wasn't Strep.)

So, today's workout...

Straight legged hip thrusts x 15
Pushups x 10
Squats x 10
Inv. rows x 10

I did three rounds with about 3-5 minutes in between (didn't want to challenge my lungs in their current state). Finished off with 6 dip thrusts. I could have gone for the 15 I had planned to do, but something in the back of my mind told me to just stop. Not bad for a workout I almost bailed on.

So, as I'm giving my lower body a bit of a break for a month and a half, I thought the hip thrusts would be something I'd just use to keep the rust off while I give my upper body its time in the sun. Oddly, I'm starting to notice them affecting the way I walk, in a good way (this was something I 'noticed' rather than the placebo affect I'm sometimes guilty of wishing too hard for). It almost feels like a kid was behind me pushing me along by my butt. Also, something like these probably would have been noticed more in the connection between my butt and my lower back, but I'm feeling it more actively where my butt meets the back of the top of my thighs (keeping my butt higher than my lower back, or, at least, feeling like that's what I'm doing, I think, is the key there). Also, the nagging pain above my knees from too many back squats is gone and it's nice to be back doing bodyweight squats again. This was, without a doubt, a good path to head down.
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Re: My log of Herculean training feats

Post by Dave on Wed Feb 27, 2013 10:00 pm

:cheers:

Glad to hear all this Mike!
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Re: My log of Herculean training feats

Post by CheesedogTheFirst on Thu Feb 28, 2013 12:12 am

That's good news, except for being sick. Get better soon!
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Re: My log of Herculean training feats

Post by Rastaman on Thu Feb 28, 2013 6:02 am

Solid workout, especially with Bronchitis :hatsoff:

Hips thrusts are great on the glutes. Once you get bored try the 1 leg variety.
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Re: My log of Herculean training feats

Post by itlives on Thu Feb 28, 2013 12:02 pm

All good news if you consider you didn't get strep!

Keep working it!
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Re: My log of Herculean training feats

Post by MikeO on Thu Feb 28, 2013 3:31 pm

Thanks for all the comments, guys.
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Re: My log of Herculean training feats

Post by MikeO on Sun Mar 03, 2013 12:17 pm

I was due to work out Friday, but just didn't have it, even though I was feeling better than I had the last time (not enough sleep, probably). So, yesterday, I did the following...

Hip thrusts x 10
Inv. row x 5
Pushup x 5
This was all done at a slow tempo (at least a 4 count up and a 4 count down) and did two rounds in a row, without rest.

Squats x 10
Dip Thrusts x 5
These were done slowly, as well.

Repeated the whole mess, but with straight legged hip thrusts.

One day, for the hell of it, I did a google search for "Cirque du Soleil workout". I found a few trite entries (mostly along the lines of "I've never seen them live but this is probably what they do"), but I did find one involving actual members of the troupe - [You must be registered and logged in to see this link.]
In it, I found this - "Do snail-paced, controlled reps. You'll increase the time your muscles are working against the resistance, and speed up your results. Try 5 counts up and 5 counts down." I thought about a while back when I had done some slow bodyweight workouts and remembered that I had gotten some surprisingly good results. Squats are more torture, hip thrusts are more carefully executed (no lower back cheating), pushups are more fun and the top of the inverted row seems to be done more with work rather than momentum (if one of the main benefits to the inverted row is working the rhomboids, I guess this is a good thing).

Down to 214 this morning. That's eleven pounds and it hasn't been particularly difficult.
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Re: My log of Herculean training feats

Post by Dave on Sun Mar 03, 2013 1:25 pm

I've never really focused on TUT before, so based on your glowing testimonial I think I'll give it some attention in the coming weeks. Good work on the weight loss Mike. :)
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Re: My log of Herculean training feats

Post by MikeO on Sun Mar 03, 2013 5:08 pm

Dave.cyco wrote:I've never really focused on TUT before, so based on your glowing testimonial I think I'll give it some attention in the coming weeks. Good work on the weight loss Mike. :)

Thanks. It never really occurred to me, too much, to think about the TUT aspect. When lifting weights, I always opted for heavier rather than longer, but with bodyweight exercises, as the weight is constant (and less, if my diet holds up), taking longer is one real way to add difficulty.
More important to me with slow reps is hitting the whole range of motion without momentum. I had an email exchange with Steve Maxwell a while back and he had said that loss of mobility began with a loss of strength at the greatest extremes of ROM. That really struck me, significantly. Especially with the inverted rows, the squeeze at the top was something that was missing when I was doing them at regular speed. As I tend to lazily hunch forward, hitting the rhomboids is not something I want to miss.
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Re: My log of Herculean training feats

Post by Dave on Sun Mar 03, 2013 6:18 pm

Very good points about the rows. I'll have to remember that too when I give 'er a go.
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Re: My log of Herculean training feats

Post by CheesedogTheFirst on Mon Mar 04, 2013 1:49 am

Good points Mike. I need to concentrate on the "squeeze" when doing rows too. And slow down on the lighter bodyweight stuff, I tend to just bang them out unless I pay attention.

Congratulations on the weight loss, keep up the good work.
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Re: My log of Herculean training feats

Post by MikeO on Mon Mar 04, 2013 3:07 pm

Thanks, Cheesedog.

Today's workout was different. I wasn't really feeling particularly energetic, so instead of jumping right into it, I started just doing all sorts of odd movements (mostly funny walks). As I got more and more warmed up, I started adding in my usual movements (hip thrusts, squats, pushups and inv. rows). It got to be a little like a figure skating routine in which the required movements are mixed in with and disguised by a bunch of silly crap. It, very much, reminded me of all the theater movement classes I took in college, which might be a better model for my workouts than what I have been following.
I felt great after this workout. I was spent right after, but recovered pretty quickly. I think I'm heading in the right direction.

So, one little interesting move I came up with was something that probably resembled a reverse hip thrust. I laid face down on the floor and put my feet up on the bed (it's not more than two feet up) and then did what resembled a reverse hip thrust into a decline pushup position. It seemed like just something goofy while I was doing it, but I felt it in my chest and quads when I was done.

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Re: My log of Herculean training feats

Post by itlives on Mon Mar 04, 2013 3:49 pm

Pike push-up?
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Re: My log of Herculean training feats

Post by MikeO on Mon Mar 04, 2013 3:53 pm

itlives wrote:Pike push-up?

I don't think it made it that far. Those are something I've been thinking about adding, though.
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Re: My log of Herculean training feats

Post by itlives on Mon Mar 04, 2013 4:28 pm

Modified pike push up then.
You made it!
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Re: My log of Herculean training feats

Post by MikeO on Wed Mar 06, 2013 7:08 pm

Today's workout was three rounds of the following...

Elevated straight-legged hip thrusts x 20
Pushups x 10
Squats x 15
Inv. rows x 10

I took about a minute off between the first and second round and about three minutes off between the second and third. Completed all my reps.
These were all done at a 'controlled' pace rather than the slow one I did last week.

Afterwards, I did one set of 10 dip shrugs and a less pathetic bridge than I have been doing. I was spent when I was done, but my numbers are going up, so I'm making progress.

This is the most upper body stuff I've ever done. Being probably the only guy in the world who can't stand bench press, I just never bothered with it. Now, I'm getting kind of addicted to pushups (which I never liked either). As a result, I'm seeing some change in my upper body. Walking has definitely changed since adding hip thrusts. It's nice to have noticeable improvements in 'real life'. I hadn't felt that for a while. Before, when I was trying to lift heavy all the time, all I felt was worn out in real life.
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Re: My log of Herculean training feats

Post by CheesedogTheFirst on Thu Mar 07, 2013 2:03 am

MikeO wrote:

It's nice to have noticeable improvements in 'real life'. I hadn't felt that for a while. Before, when I was trying to lift heavy all the time, all I felt was worn out in real life.

True that. I finally figured out that trying to go heavy all the time was hurting more than helping. Too bad it took so long to learn such a simple lesson! :roll:
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Re: My log of Herculean training feats

Post by MikeO on Fri Mar 08, 2013 6:34 pm

Stupid sinus infection is back.

Three rounds of the following...

Hip thrusts x 20
Pushups x 10
Inv. rows x 10

No break between the first two rounds, a minute before the third. Followed with dip shrugs x 10 and a nice long bridge. Now, I'm doing deadlift singles at 225lbs. I've lost a step with these since the layoff, so they're definitely back in, but judiciously so.
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Re: My log of Herculean training feats

Post by MikeO on Fri Mar 15, 2013 3:31 pm

Did some bridges. They're getting less pathetic. Did two pullup singles (sort of) and some negatives. Tried some assisted pistols. The left side was pathetic, the right side didn't even happen (imbalance, you say?!?). 2.7 dips (yeah, you heard me - two point seven). Eleven elevated straight legged hip thrusts, eight inverted rows and eight dip shrugs. In fairness to the tragic state of my fitness, I'm probably still too sick to be doing anything.
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Re: My log of Herculean training feats

Post by itlives on Fri Mar 15, 2013 5:47 pm

MikeO wrote:Did some bridges. They're getting less pathetic.

:cheers:

In fairness to the tragic state of my fitness, I'm probably still too sick to be doing anything.

But you did! :up:
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Re: My log of Herculean training feats

Post by MikeO on Sun Mar 17, 2013 5:29 pm

itlives wrote:But you did! :up:

If I get fascinated with something, I'll do it, even if someone shoots me. If I'm not fascinated, you might as well just shoot me because I'm not going to do it.


So, today, I'm still sick as hell. Three weeks of this crap is getting me grumpy (my apologies, in advance, should I lash out at someone just trying to be helpful). I decided nothing over ten reps for the lower body, nothing over five for the upper body and made sure I got my breath before the next set. It went as follows...

Two bridges (got to learn to breath during these things)
Elevated straight legged hip thrusts x 10
Pushups x 5
Squats x 10
Inv. rows x5
Dip shrugs x 5
Elevated straight legged hip thrusts x 10
Goblet squats 60lbs x 10
Muscle clean and OHP 115lbs. x 5

If I can stop coughing, I'll go for a walk.
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Re: My log of Herculean training feats

Post by Dave on Sun Mar 17, 2013 6:13 pm

MikeO wrote:I'll go for a walk.

Fixed it! :up:
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Re: My log of Herculean training feats

Post by Dave on Sun Mar 17, 2013 6:13 pm

But seriously I hope you're feeling better.
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