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Itlives and breathes in the dungeon

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Re: Itlives and breathes in the dungeon

Post by itlives on Tue Dec 18, 2012 2:47 pm

Rikrock, oh how I've missed you!
1) Yes, I do have a problem with the computer (wife goes to work early- I check mail with breakfast).
2) Lighter from the fireplace the night before ...

Actually I have lighters all over to light candles with WHEN the power goes out. Don't want to stumble around too much in the dark!

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Re: Itlives and breathes in the dungeon

Post by Dave on Tue Dec 18, 2012 5:49 pm

Rikrock, I had similar questions about the lighter, and that strange looking white thing next to it. If it were a little broader I might have thought it was a joint! If I didn't know Mike better that is. ;)
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Re: Itlives and breathes in the dungeon

Post by rikrock on Tue Dec 18, 2012 7:39 pm

yeah There's always a logical explanation. Besides with Mike it would be crack! ;)

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Re: Itlives and breathes in the dungeon

Post by itlives on Tue Dec 18, 2012 9:29 pm

I don't remember you guys from way back in my bad days. That's not saying you weren't there :toothy: but you sure would have me pegged IF I were the same person. Thank God, I'm not!
12/18/12-
Revisiting the Southwood Program-
Power Clean 110 X 5 X 5
OHP- 90 X 5 X 5
Front Squats 90 X 5 X 5
-------------------------------------
super setted
Bench Press 115 X 5
BW dips 5
X 5
-------------------------------------
Chins/Pull-ups
5,5,4,3,3
-------------------------------------
What a wake up! The bench press just plain hurt. I think it's was because I did a bunch of dips the day before (playing around). So, I add them in - duh!
OHP hurt my shoulder until it warmed up.
This was good for me. Why wait until the first of the year to do what I know I need? Can't think of a good reason!
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Re: Itlives and breathes in the dungeon

Post by Cesar on Tue Dec 18, 2012 10:54 pm

Nice deal mike! I want to start with cleans, snatches and C&Ps.
Good job!
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Re: Itlives and breathes in the dungeon

Post by itlives on Wed Dec 19, 2012 11:51 am

12/19/12-

Just a little-

100 X 35 lb. swings
3/3 pistols
X 2
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Re: Itlives and breathes in the dungeon

Post by Rix on Wed Dec 19, 2012 6:01 pm

nice lil workout [You must be registered and logged in to see this image.]
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Re: Itlives and breathes in the dungeon

Post by itlives on Wed Dec 19, 2012 8:01 pm

Rixstar wrote:nice lil workout [You must be registered and logged in to see this image.]

Thanks, but it's more of "do a little something" to keep the joints lubricated before you go to work!

I like your avatar!
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Re: Itlives and breathes in the dungeon

Post by itlives on Fri Dec 21, 2012 2:47 pm

12/ 21/12-

Ha ha stupid Mayans-

Southwood Program-

95 lb. OHP
95 lb. Clean
95 lb. Front Squat
5 X 5
--------------------------
Bench Press
95 X 5
115 X 5
125 X 5 X 5
--------------------------
Super set
45 lb. swings
4/4 pistols
X 2
--------------------------
Super set
10 dips
10 HLR
X 2
--------------------------
That's it..Time for work!
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Re: Itlives and breathes in the dungeon

Post by Dave on Fri Dec 21, 2012 3:16 pm

itlives wrote:12/ 21/12-

Ha ha stupid Mayans-

I don't think that's a fair statement. It's just like saying "haha stupid people who follow the Gregorian Calendar" because just as the Mayan calendar had an end to its cycle, so does the modern calendar have an end to its cycle (Dec. 31).

The Mayans, as I understand it, never predicted, or even proposed to predict the end of the world any more than the Gregorian calendar did. It just happens that the Mayan cycle takes MUCH longer to complete (and then reset) than the Gregorian cycle of 365 days.
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Re: Itlives and breathes in the dungeon

Post by Cesar on Fri Dec 21, 2012 3:45 pm

^^^^^^^^^^x2
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Re: Itlives and breathes in the dungeon

Post by itlives on Fri Dec 21, 2012 5:40 pm

Dang! Where did my reply go?

I was really making fun of the mass that took it literally. I suppose we'll see stories of "those" people in the coming days.
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Re: Itlives and breathes in the dungeon

Post by itlives on Mon Dec 24, 2012 3:16 pm

12/24/12-

Southwood program-

WU- Stance walks to warm up the hips
------------------------------------------------------

Power Clean (thanks Dave, for the explanation)
95 X 5 X 5
------------------------------------------------------
OHP
95 X 5 X 5
------------------------------------------------------
Front Squat
95 X 5 X 5 (2 rounds) 100 X 5 X 5 (3 rounds)
------------------------------------------------------
Bench Press
125 X 5 X 6
------------------------------------------------------
Dips
10 X 2
------------------------------------------------------

Now, taking down the goat pen to ready for chickens! Got to build the coop and make it coyote, racoon and snake proof! I plan on having it ready for the springtime FREE chickens that always seem to happen around here.
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Re: Itlives and breathes in the dungeon

Post by Cesar on Mon Dec 24, 2012 5:17 pm

Merry Christmas mike and glad you didn't take the day off. Nice lil workout!
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Re: Itlives and breathes in the dungeon

Post by itlives on Wed Dec 26, 2012 4:07 pm

Thanks CV-
Christmas day was no power for half the day. We have a lot of 12V power stuff so we just watched movies and vegged!

12/26/12-

Southwood program-

WU- Stance walks to warm up the hips
------------------------------------------------------

Power Clean (thanks Dave, for the explanation)
95 X 5 X 5
------------------------------------------------------
OHP
95 X 5 X 5
------------------------------------------------------
Front Squat
105 X 5 X 5
------------------------------------------------------
Bench Press
125 X 5 X 5
------------------------------------------------------
Dips
10 X 3
------------------------------------------------------
pistols
5/5 X 2
------------------------------------------------------
pull-ups
10 X 2
------------------------------------------------------
The benches were hard because I did 2 set of dips while I was training another person on her benches. Then, I started my benches and the weights seemed heavier than before (I wonder why :scratch: )
The pistols felt good. I did them with my foot half way off the mat. What difference that makes!
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Re: Itlives and breathes in the dungeon

Post by CheesedogTheFirst on Thu Dec 27, 2012 12:58 am

That southwood program looks like it's working out for you Mike. Stick with it! :sgt:
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Re: Itlives and breathes in the dungeon

Post by itlives on Thu Dec 27, 2012 12:41 pm

I agree CheesyOne, it does work if I stay with it.

I will do as the Commandant says, SIR!

(I will still have to play a little, though :neener: )
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Re: Itlives and breathes in the dungeon

Post by ccheatum on Fri Dec 28, 2012 12:00 am

Dang Mike! That southwood program looks pretty cool. I may have to try that workout. It looks like fun!
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Re: Itlives and breathes in the dungeon

Post by Rastaman on Fri Dec 28, 2012 4:53 am

Great workout as usual Mike :)

Hey I got your name right :oops:

Apologies for my recent name dyslexia- Im seeking treatment for this!
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Re: Itlives and breathes in the dungeon

Post by rikrock on Fri Dec 28, 2012 9:52 am

itlives wrote:12/24/12-



Now, taking down the goat pen to ready for chickens! Got to build the coop and make it coyote, racoon and snake proof! I plan on having it ready for the springtime FREE chickens that always seem to happen around here.

I'm doing chickens in the spring too!

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Re: Itlives and breathes in the dungeon

Post by itlives on Fri Dec 28, 2012 2:59 pm

Thanks guys, while it doesn't make for interesting reading, it does the job!

Rik- can't beat fresh brown/ green eggs! (and chicken and dumplins if they don't lay!)
12/28/12-

Southwood program-

WU - 4 X 2.5 minutes on the heavy bag / 5 pull-ups during the 1 minute break

Bench press-
125 X 5 X 6
-------------------------------
Front Squat-
110 X 5 X 5
-------------------------------
OHP-
95 X 5 X 5
-------------------------------
Power Clean
110X 5 X 5
-------------------------------
It's amazing at how much harder that was just by doing it reverse order!
Almost all the OHP were done with a little help from my legs. I managed 6 sets on the Bench so I'll go up in weight next week. I was at 5 X 5 @ 135 last summer when I was doing this program. Next week I will go up to 130.
That's it for this week unless I play with some swings this weekend.
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Re: Itlives and breathes in the dungeon

Post by itlives on Sun Dec 30, 2012 9:56 pm

12/30/12-

Went to Anytime Fitness to help my wife clean a bit. So, while there I played around a bit.

Jump rope WU

Core work on the treadmill -assume plank with hands on the side rails. On cue (from wife) start walking with hands on the treadmill with feet on floor in plank. 3 X 1 minute. Try it!
-------------------------------------
5 skin the cats
10 X 8 second tuck front lever
3 X 10 pull-ups
------------------------------------
Dead lifts
135 - 225
Worked my way up to 225 which is a pr for me since all I have is 200 lb. at the dungeon. I did 225 X 8.
------------------------------------
I can't tell you how much respect I have for the young guys in here (and Dave) for the weight you guys can move. 225 was hard for me.
I NEED to go get some more weight! The amount of muscle groups the deads work are amazing! I'm feeling the measly work I put in!

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Re: Itlives and breathes in the dungeon

Post by amit_shah25 on Sun Dec 30, 2012 10:20 pm

Yea itlives, deadlifts are just amazing. 225 is really serious weight for your size and build I think.
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Re: Itlives and breathes in the dungeon

Post by CheesedogTheFirst on Mon Dec 31, 2012 12:11 am

Good work Mike! Get yourself some more weights ASAP.
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Re: Itlives and breathes in the dungeon

Post by itlives on Mon Dec 31, 2012 8:32 am

amit_shah25 wrote:Yea itlives, deadlifts are just amazing. 225 is really serious weight for your size and build I think.

No, it's not. J-man is lifting over 300lb. at 145 lb.! I want to be like that when I grow up! :mrgreen:
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Re: Itlives and breathes in the dungeon

Post by rikrock on Mon Dec 31, 2012 8:56 am

I've enjoyed the tire deadlifting alot. different grip and when you get above 300 you are engaging the entire core on those!!

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Re: Itlives and breathes in the dungeon

Post by Dave on Mon Dec 31, 2012 4:06 pm

itlives wrote:Dead lifts
135 - 225
Worked my way up to 225 which is a pr for me since all I have is 200 lb. at the dungeon. I did 225 X 8.

Great job!!!

I can't tell you how much respect I have for the young guys in here (and Dave) for the weight you guys can move. 225 was hard for me.

It'll get easier. And let's not forget Cheesedog. He doesn't do it often, but he can move just as much weight as I can I believe. He just doesn't succumb to the desire to do it as often as I do.

I NEED to go get some more weight! The amount of muscle groups the deads work are amazing! I'm feeling the measly work I put in!

Even without extra weight, you can dramatically increase the muscle building stimulus by increasing the ROM with snatch grip deadlifts, deficit deadlifts or a combination of the two.

amit_shah25 wrote:Yea itlives, deadlifts are just amazing. 225 is really serious weight for your size and build I think.

225 is a nice milestone, but still beginner weight.

Cheesedog wrote:Good work Mike! Get yourself some more weights ASAP.

Of course I still agree with this, even with my comment above. :twisted:

itlives wrote:J-man is lifting over 300lb. at 145 lb.! I want to be like that when I grow up! :mrgreen:

You can do it. I have found the key to gaining strength faster is to focus on super low rep sets, like triples, doubles and singles with maximal loads for that rep range. High rep moderate weight sets have a place in there too, but nothing beats a huge weight for a max effort.
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Re: Itlives and breathes in the dungeon

Post by itlives on Mon Dec 31, 2012 9:53 pm

Thanks Dave for all your advice. It's good stuff!
Dude! My upper back. romboids, traps are sore as HECK! I locked out at the top of every lift and held for a few seconds. My wife said my form was good and she's a form NAZI!
I HAVE to get more weights, I really like this feeling!

Tomorrow is 2013 and my wife's birthday! Everyone have a great day :!:
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Re: Itlives and breathes in the dungeon

Post by CheesedogTheFirst on Tue Jan 01, 2013 12:39 am

Happy new year and happy birthday to your wife!!!
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Re: Itlives and breathes in the dungeon

Post by itlives on Wed Jan 02, 2013 6:11 pm

Thanks Cheese!

1/2/13-

WU- 3 -2 minute rounds on the heavy bag

Almost the Southwood program-

Bench press
125 X 6 X 5 (will increase weight next time)
---------------------------------------------------------
OHP
95 X 5 X 5 (still not strict enough to move up)
---------------------------------------------------------
Front squat 105 lb.
pull-ups
5 X 5
---------------------------------------------------------
Power cleans
0 X 0 (this is the almost part)
---------------------------------------------------------
I can't believe my upper back is still sore from the dead lifts I did a couple of days ago- but it's true. Still need to get some extra weights...
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Re: Itlives and breathes in the dungeon

Post by Cesar on Thu Jan 03, 2013 12:07 pm

Looking good Mike. I agree...more weight.
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Re: Itlives and breathes in the dungeon

Post by Rastaman on Thu Jan 03, 2013 4:14 pm

itlives wrote:
---------------------------------------------------------
I can't believe my upper back is still sore from the dead lifts I did a couple of days ago- but it's true. Still need to get some extra weights...

Haven't tried dead lifting yet. Will have to give them a try.

A bit of upper back soreness sounds good :twisted:

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Re: Itlives and breathes in the dungeon

Post by Alexandra on Thu Jan 03, 2013 6:37 pm

itlives wrote:It's amazing at how much harder that was just by doing it reverse order!

Yes, I've noticed myself with just about any exercise program if one simply does stuff in a different order it stimulates and "confuses" the muscles even though one is doing the same exercises.

I hope you are doing well. :)

-- Alexandra
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Re: Itlives and breathes in the dungeon

Post by itlives on Thu Jan 03, 2013 8:27 pm

Thanks Alex! I AM doing well. This year (winter) I haven't even got a sniffle. I'm using traditional Chinese "medicines" and they seem to be working better than anything I've tried in the past.
I was going to go the whole winter before I said anything but just blew that out of the water! :D I still have Jan/Feb to get through but feel great right now. I have to add, my wife is on the same regimen as I am an she is still fine, too.
The thing I recommend the most is Cordyceps. Here is a link-
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Now, on another note, I bought 50 more pounds of weight (2- 25's) so I can continue deadlifts at home!
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Re: Itlives and breathes in the dungeon

Post by amit_shah25 on Thu Jan 03, 2013 9:50 pm

itlives wrote:Tomorrow is 2013 and my wife's birthday! Everyone have a great day :!:

I noticed this a few days back, and forgot to ask ... So 1st Jan. is your wife's B'Day ? Pretty awsome date to have. AND, chances for forgetting it are practically none :mrgreen:

And a belated Happy B'day to her !
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Re: Itlives and breathes in the dungeon

Post by itlives on Fri Jan 04, 2013 3:43 pm

That is very true , Amit!

1/4/12-

Front Squat-
115 X 5 X 5 (up 10 lb.s)
-------------------------------------------
Dead lift-
175 X 5
195 X 5
215 X 5
185 X 5
-------------------------------------------
Bench press-
115 X 5
130 X 5 X 5
-------------------------------------------
I also did some side to side neck work w/bands and
some deep squat holds. I've been working my bad left knee for a while (as prescribed by mobilityWOD) and it seems to be helping.
Also, some shoulder mobility exercises.
-------------------------------------------
The end.
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Re: Itlives and breathes in the dungeon

Post by Alexandra on Fri Jan 04, 2013 4:47 pm

A simple but fun-looking workout. I hope you have a good weekend. :)

take care,

Alexandra
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Re: Itlives and breathes in the dungeon

Post by itlives on Sun Jan 06, 2013 9:38 pm

1/6/13-

Southwood program-

Bench press-
125 X 5
130 X 5 X 5 -this felt good today
145 X 2
150 X 1
155 X F
--------------------------------------
OHP-
95 X 5 X 2 - shoulder wasn't "there"
90 X 5 X 3 - much better form
--------------------------------------
Front Squat-
120 X 5 X 5 - up 5 more pounds - will be here a while -hard
--------------------------------------
Power Clean-
120 X 5 X 5 - a little tired, but not too hard
--------------------------------------
Supinated skin the cats X 3
Pronated skin the cats X 3
Front tuck lever X 3 X 5-8 seconds
--------------------------------------
In between the skin the cats I stopped for just a couple of seconds in the front tuck lever.
--------------------------------------
Here's a video I made today checking out my wife's new camera.
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Re: Itlives and breathes in the dungeon

Post by Dave on Sun Jan 06, 2013 10:11 pm

Overall great session Mike. :D I'v done kick-throughs a few times, but never so fluidly, very nice.

Glad to see you working in some slightly heavier weights on the bench press, though if it were me I'd be doing them before the work sets, not after.
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Re: Itlives and breathes in the dungeon

Post by itlives on Sun Jan 06, 2013 10:29 pm

Sometimes the obvious eludes me. I guess if I were fresher, I could probably hit BW on the press- eh?
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Re: Itlives and breathes in the dungeon

Post by ccheatum on Sun Jan 06, 2013 11:37 pm

Nice Vid Mike! The tetra burpee-kick thru-pullups look like they will wear you out pretty fast.
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Re: Itlives and breathes in the dungeon

Post by CheesedogTheFirst on Mon Jan 07, 2013 2:27 am

ccheatum wrote:Nice Vid Mike! The tetra burpee-kick thru-pullups look like they will wear you out pretty fast.

No kidding! Nice work Mike.
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Re: Itlives and breathes in the dungeon

Post by Iliander on Mon Jan 07, 2013 6:00 am

Nice vid indeed! Great workout too.
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Re: Itlives and breathes in the dungeon

Post by itlives on Mon Jan 07, 2013 12:09 pm

I'm sure those burpees would wear you out pretty fast! We will call them
"Kick-thru Tri-burpees" because that's what they are!

1/7/13-

"Because it was 29F and I didn't want to do it" workout-
10-1 Hot Pot Squats w/25lb.
1-10 Burpees
10-1 Hand release push-ups
2 pull-ups
Done as a circuit.

Was pretty sore this morn. This really helped. Hand release push-ups right after burpees ROCK!
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Re: Itlives and breathes in the dungeon

Post by ma4ia on Mon Jan 07, 2013 12:11 pm

nice workouts. like your video! gonna steal some moves.

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Re: Itlives and breathes in the dungeon

Post by itlives on Mon Jan 07, 2013 12:16 pm

Thanks Mia!
I'm going post the video in the "Members videos" forum, also.

We need to build up our video library!
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Re: Itlives and breathes in the dungeon

Post by amit_shah25 on Mon Jan 07, 2013 10:01 pm

kick-ass burpees ! Nice video back there mike !

And yea, 29F is a pretty good good excuse to wuss-off !
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Re: Itlives and breathes in the dungeon

Post by itlives on Mon Jan 07, 2013 10:39 pm

amit_shah25 wrote:kick-ass burpees ! Nice video back there mike !

And yea, 29F is a pretty good good excuse to wuss-off !

I don't know, weren't you Mr. 23F on a looong bike ride just the other day?!
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Re: Itlives and breathes in the dungeon

Post by itlives on Tue Jan 08, 2013 12:52 pm

1/8/13-

Practiced straight sword for about 15 minutes-
Did 3 X 8 seconds front tuck lever-
---------------------------------------------------
Rodney Yee-
20 minutes back bends
20 minutes hip openers
---------------------------------------------------
Today is a rest day. Yoga felt good. I haven't done yoga in a couple of months and I felt it. I HAVE to do yoga so somewhere, I'm going to add it in the week whenever I have a rest day.
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Re: Itlives and breathes in the dungeon

Post by Alexandra on Tue Jan 08, 2013 11:55 pm

I liked the video though I had to watch it without sound. I know the move where you bring one leg through past your hands as "grasshoppers". You are quite fluid doing them.

Yes, I agree, fitting in some Yoga, stretching, etc. is important. I try to do that myself at least a couple of days a week now ... more when I can.

take care,

Alexandra
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Re: Itlives and breathes in the dungeon

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