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Itlives and breathes in the dungeon

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Re: Itlives and breathes in the dungeon

Post by ccheatum on Tue Feb 12, 2013 11:15 pm

Dave.cyco wrote:
ccheatum wrote:
If you can touch your toes, you should be able to grab one foot -I think, anyway

I wish that were true. I really need to work on hamstring flexibility.

Chris, pick up your leg and bend it close to your body. Grab the foot (easy because your knee is bent, even right up against your chest if necessary). Now straighten your leg out as far as possible while holding it bent and exhaling evenly in a controlled manner. Once you reach end ROM, bring it back in, take another breath and do it all over. Repeat the process for a few reps and you'll go farther each time. Don't be too surprised if you can straighten it all the way out after a few reps, or at least a few days of doing this.

I played around with that some after my yoga workout this morning. Not a chance my leg is going to go straight while I am holding my foot anytime this week... or next... or for a few more weeks! I am not nearly flexible enough for that. I can just touch my toes in a standing forward bend, but my calves are much too tight for grabbing my foot and holding my leg straight out. That said, it is something worth working on, especially since it will help me improve my pistols!
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Re: Itlives and breathes in the dungeon

Post by ccheatum on Tue Feb 12, 2013 11:16 pm

itlives wrote:Good advice, Dave. I take it for granted that people will just see it and try it the same way.
I will add, if you do it as static stretch don't do it before working out. I think doing it dynamically would probably be best.

Definitely agree with this. As a static hold, it will be tough to get for a while, but as a dynamic movement, I think I may be able to make it with some disciplined work.
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Re: Itlives and breathes in the dungeon

Post by itlives on Wed Feb 13, 2013 12:12 pm

2/13/13-

Shades of a n8tive-

30 seconds each exercise - 1 minute rest between each round

C&P
C&P, Rope,
C&P, Rope, Swings (45 lb 2-hand)
C&P, Rope, Swings, Sledge hammer,
C&P, Rope, Swings, Sledge hammer, Med Ball Burpees
C&P, Rope, Swings, Sledge hammer, Med Ball Burpees, Med Ball Slams,
C&P, Rope, Swings, Sledge, Med Ball Burpees, Med Ball Slams, Push-ups
----------------------------------------------------------------------------------------------
This format is a great one! Sub any exercises for something you can do. For instance, if you don't have a rope, put in dumb bell pull-overs (just an example). Quick and effective!
----------------------------------------------------------------------------------------------
C&P w- 35 lb. db's # done 7
Rope # done around 30 - Done like battling ropes only I only have one.
Swings w- 45 lb. db -# done 15-17
Subbed Sledge hammer with rotational chops - 25lb. db # done 12-15
Med ball burpees done with hands on ball for the push and then throw it in the air- 15 lb.
Push-ups were hand release pu's
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Re: Itlives and breathes in the dungeon

Post by itlives on Fri Feb 15, 2013 11:54 am

2/15/13-

Meh-

20 Dips + 20 lb. vest - Around 15 in singles and one set of 5
-------------------------------------------------------------------
Incline Bench Press
125 X 5 X 5
-------------------------------------------------------------------
Front Lever Progression #2
15 sec. X 4
-------------------------------------------------------------------
Dead hang
1:46
-------------------------------------------------------------------
I just KNEW I could do the hang for 2 minutes! Shows you what I know :doh:
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Re: Itlives and breathes in the dungeon

Post by itlives on Mon Feb 18, 2013 12:42 pm

2/18/13-

Keg party!-

Shouldering the keg
80 lb. - 50 in 11:50
-----------------------------------------------------
Pike push-ups
50 in 6:26
-----------------------------------------------------
Qi-gong -10 minutes
-----------------------------------------------------
Added another gallon of water to the keg. That should put it around 85-86 pounds.
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Re: Itlives and breathes in the dungeon

Post by Dave on Mon Feb 18, 2013 3:10 pm

Only 14 seconds away. You'll hit that 2:00 mark. And that keg! You're putting in some seriously good work Mike.
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Re: Itlives and breathes in the dungeon

Post by itlives on Mon Feb 18, 2013 3:15 pm

Dave.cyco wrote:Only 14 seconds away. You'll hit that 2:00 mark. And that keg! You're putting in some seriously good work Mike.

:?: ?

Guess I need to go back and check out workout. Who was it?

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Re: Itlives and breathes in the dungeon

Post by Dave on Mon Feb 18, 2013 3:52 pm

Really? :scratch:

itlives wrote:2/15/13-

Meh-

20 Dips + 20 lb. vest - Around 15 in singles and one set of 5
-------------------------------------------------------------------
Incline Bench Press
125 X 5 X 5
-------------------------------------------------------------------
Front Lever Progression #2
15 sec. X 4
-------------------------------------------------------------------
Dead hang
1:46
-------------------------------------------------------------------
I just KNEW I could do the hang for 2 minutes! Shows you what I know :doh:

itlives wrote:2/18/13-

Keg party!-

Shouldering the keg
80 lb. - 50 in 11:50

-----------------------------------------------------
Pike push-ups
50 in 6:26
-----------------------------------------------------
Qi-gong -10 minutes
-----------------------------------------------------
Added another gallon of water to the keg. That should put it around 85-86 pounds.
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Re: Itlives and breathes in the dungeon

Post by itlives on Mon Feb 18, 2013 7:50 pm

Ahhh! Didn't know you commenting on the hang. :idea2:

Yeah, that last 14 seconds is going to be HARD! My forearms were trashed after that!
I will try though! :up:
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Re: Itlives and breathes in the dungeon

Post by TheMasterKey on Mon Feb 18, 2013 8:13 pm

That's a fast time on the keg!
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Re: Itlives and breathes in the dungeon

Post by itlives on Mon Feb 18, 2013 9:33 pm

TheMasterKey wrote:That's a fast time on the keg!

That's why I added water!

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Re: Itlives and breathes in the dungeon

Post by ccheatum on Wed Feb 20, 2013 8:52 am

Mike, that is a really heavy keg! Awesome work!!
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Re: Itlives and breathes in the dungeon

Post by itlives on Wed Feb 20, 2013 12:01 pm

Thanks CC, it's heavy to me, anyway!

2/20/13-
Not much time-

15 minutes alternating
1 minute Heavy bag - kicks and hooks mainly
30 seconds RING work
---------------------------------------------------------
Front lever progression #2
15 sec. X 4
---------------------------------------------------------
Hindu Squats-
1 X 50
---------------------------------------------------------
Squat hold in bottom
about 20 seconds
---------------------------------------------------------
I got some rings- worked on FLP and inverted pull-ups.
Did Hindu squats because Dave said they helped his knees and my left knee has been (really) hurting since I twisted my ankle a while back.
Bag/ring work was done with around 2 minutes total break(s).
For a 20 minute workout, I can feel it!
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Re: Itlives and breathes in the dungeon

Post by Dave on Wed Feb 20, 2013 12:11 pm

Those hindu squats are money in the bank. Two or three more sessions like that and you'll start to wonder if you ever actually twisted your ankle at all.
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H Squats

Post by 98poundweakling on Wed Feb 20, 2013 7:20 pm

Dave.cyco wrote:Those hindu squats are money in the bank. Two or three more sessions like that and you'll start to wonder if you ever actually twisted your ankle at all.
My experience was the same. After thinking I had ruined my knee forever throw-it-in-the-trash, within 2 months of H Squats, my knee was better than before the injury, which was being caught trying to hold onto a 150 lb. potted tree on a slippery slope with one foot caught above in the doorway. My pot-moving partner abandoned me without warning... :grrr!: :boxer: :grrr!: :grrr!: :affraid: :rant: :boxer: :boxer: :boxer: :zerk: :rant:
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Re: Itlives and breathes in the dungeon

Post by itlives on Wed Feb 20, 2013 8:05 pm

I hope it's better than American money in the bank :shocked:

Seriously, it looks like I'll be doing Hindu squats regularly for awhile!
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Re: Itlives and breathes in the dungeon

Post by Dave on Wed Feb 20, 2013 8:37 pm

There's no such thing as American money. Unless you count this:

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Re: Itlives and breathes in the dungeon

Post by itlives on Wed Feb 20, 2013 9:54 pm

Agreed almost.... I think better money right now is
bullets and food.
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Re: Itlives and breathes in the dungeon

Post by Dave on Wed Feb 20, 2013 10:00 pm

I thought that was insurance. :P
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Re: Itlives and breathes in the dungeon

Post by Rastaman on Thu Feb 21, 2013 7:55 am

Solid workouts Mike!

Pretty sad I know, but Ive never tried Hindu squats... Sounds like I might be missing something there.
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Re: Itlives and breathes in the dungeon

Post by Dave on Thu Feb 21, 2013 2:37 pm

Yep. :nod:
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Re: Itlives and breathes in the dungeon

Post by itlives on Fri Feb 22, 2013 12:50 pm

2/22/13 -

WU- played with the spear -haven't picked it up in a while.
-------------------------------------------------------------------
4 X 10 Hindu squats
-------------------------------------------------------------------
2 X 5 Dips
--------------------------------------------------------------------
10 decline push-ups (feet on chair)
4 pull-ups
+ 20 lb.vest
X 3
--------------------------------------------------------------------
5 X 10 shoulder the keg @ 85 lb.
--------------------------------------------------------------------
20 Hindu squats
--------------------------------------------------------------------
Did a bunch of single dips as I was working my church class.
For some reason, the keg felt a LOT heavier than last time even though it is only 5 lb.s heavier!
Really felt this (especially the keg)
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Re: Itlives and breathes in the dungeon

Post by TheMasterKey on Fri Feb 22, 2013 12:52 pm

itlives wrote:For some reason, the keg felt a LOT heavier than last time even though it is only 5 lb.s heavier!Really felt this (especially the keg)

Exactly! I added a gallon to my keg yesterday and couldn't believe the difference.
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Re: Itlives and breathes in the dungeon

Post by itlives on Mon Feb 25, 2013 11:56 am

2/25/13-

WU- getting wood from outside to indise to get ready for cold weather coming later in the week.

Hindu squats
1 X 50
----------------------------
Incline Bench Press
115 X 5 x 5
----------------------------
Back Squat-
115 X 5 X 5 with 3 sec. hold at bottom
----------------------------
Pull-ups + 20 lb.s
5 X 4
----------------------------
Atomic Push-ups
10 X 3
----------------------------
Horizontal Rows
10 X 3
----------------------------
First time doing back squats. Found out my bench rack extends up to 6' high.
I worked in with a guy I was training or could have done more BP & BS. The workout was good anyway so I'm not complaining.
Good way to start the week
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Re: Itlives and breathes in the dungeon

Post by Dave on Mon Feb 25, 2013 1:50 pm

itlives wrote:First time doing back squats.

THIS IS EXCITING!!! :hifive:

If you would, can you post up a vid, if possible, of your next few sets? Use the same camera angle I use in my recent squat videos.

itlives wrote:
Back Squat-
115 X 5 X 5 with 3 sec. hold at bottom

For now I would recommend avoiding the hold at the bottom. Such a technique is for correcting an existing issue or helping through a sticking point. But seeing as this is your first time, you'd benefit more from simply increasing the weight.

Secondly, make sure that before you squat you are properly warmed up. I make sure that I start with at least a 5 rep set using the bar only. Then 95 x 3, maybe in your case 65 x 3, then 95 x 2-3. After that, the movement pattern is grooved and you can do your work sets with greater confidence and less likelihood of injury.

Since you succeeded at 115 x 5 x 5, you are ready on your next session for 125 x 5 x 5. When I got into back squats last year, I found I could keep adding 10 pounds to the bar for quite some time. And even then, I was often working up to a max single or triple, and then doing my 5 x 5 work sets. If you incorporate this method into your squatting, I have no doubt your strength will increase very fast.

Get ready for your strength to double over the next year!!! :mrgreen:
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Re: Itlives and breathes in the dungeon

Post by itlives on Mon Feb 25, 2013 2:04 pm

Thanks for the tips Dave. I'm sure I could have done them at 125 lb.
I've been doing all I can to "fix" my knee. The bottom hold felt good and I'm getting a lot more ROM out of it (knee).
They sure are a lot more comfortable than front squats!
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Re: Itlives and breathes in the dungeon

Post by itlives on Wed Feb 27, 2013 4:18 pm

I'll get a video for you soon, Dave.

WU- Lian Gong Shi Ba Fa +
50 Hindu squats
-------------------------------------------------
Back Squats-
85 X 10
105 X 10
115 X 5
120 X 5 X 5
--------------------------------------------------
Incline Bench Press
115 X 5
120 X 5
125 X 5 X 5
--------------------------------------------------
GHR (assisted)-
1 Fail
--------------------------------------------------
The warm up is a Chinese active stretching system I taught myself a while back. It's on you tube now if you want to check it out (it used to be "ancient Chinese secret". :lol:
The GHR FAIL was actually going to be worked into the BP sets. That bad hamstring in my right leg said "NO WAY TODAY"!
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Re: Itlives and breathes in the dungeon

Post by Dave on Wed Feb 27, 2013 4:23 pm

I've never done a full GHR, but I found it very useful to do partials and hold the negative as long as possible before assisting myself back up. I made good posterior chain strength gains like this. The benefit is you'd be able to cut the movement short as soon as you run into hamstring trouble.
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Re: Itlives and breathes in the dungeon

Post by itlives on Wed Feb 27, 2013 4:33 pm

I was getting pretty good at them a little while back. Still assisted but almost not.
Weight work has really taxed the hamstring. The injury I got was a tear and a good one at that. I would have probably had surgery if I could have afforded it.
Just one of those "life hurts" I live with.
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Re: Itlives and breathes in the dungeon

Post by trainingforlife on Wed Feb 27, 2013 4:55 pm

Its not 10 minutes,but it is 7 minutes of Burpees
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Re: Itlives and breathes in the dungeon

Post by itlives on Wed Feb 27, 2013 5:10 pm

trainingforlife wrote:Its not 10 minutes,but it is 7 minutes of Burpees
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Anybody Know Russian? I'd like to know how many he did.

I did 100 in 7:29 ONE time. I thought I was gonna die!

Edit- watched it again. If I counted right, these are his numbers
50 @ 1:50
100 @ 4:05
162 @ 7:00
Truly amazing!


Last edited by itlives on Wed Feb 27, 2013 5:23 pm; edited 1 time in total
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Re: Itlives and breathes in the dungeon

Post by Instant_Karotte on Wed Feb 27, 2013 5:15 pm

I am truly amazed by the variety of the workouts in this log! Almost every other post I have to look something up.
Great stuff :up:

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Re: Itlives and breathes in the dungeon

Post by itlives on Wed Feb 27, 2013 5:24 pm

Thanks Carrot! Thanks for checking in, too!
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Re: Itlives and breathes in the dungeon

Post by Dave on Wed Feb 27, 2013 6:01 pm

That's some pretty strong work on burpees by that guy. But since there is no need to have two posts about the same video I will be deleting the other post.
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Re: Itlives and breathes in the dungeon

Post by trainingforlife on Wed Feb 27, 2013 10:39 pm

I don thin that's you in the video you posted in my log - so it doesn't count


Fair enough lol!!

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Re: Itlives and breathes in the dungeon

Post by itlives on Fri Mar 01, 2013 1:18 pm

3/1/13-

WU- Abbreviated Qi Gong set -
------------------------------------
Incline bench Press
125 X 5 X 5
------------------------------------
Then one person came for my class and I did this with her-

Ladders 1-9 each (rt/ lt = 1)
1 hand swings 35lb.s
Off set push ups
forward lunge / reach out touch floor
upright rows 2-25 lb. db
Hop side to side lunge touch the floor
T-plank rotation (like my "thread the needle" with no weights
--------------------------------------------------
That was tough. Formatted as, I did 1, then she did 1, I did 2 then she did 2, etc..
Was going to do back squats but my backside had had enough with the front and side lunges. I do them Sunday.
Dave- I did the Qi gong set I sent you, but cut it in half.
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Re: Itlives and breathes in the dungeon

Post by itlives on Mon Mar 04, 2013 4:23 pm

3/2/13-
WU- Alt. toe touches, standing knee 2 elbow, dynamic shoulder stuff
--------------------------------------------------
Ladders 1-9 each (rt/ lt = 1)
1 hand swings 45lb.s
Off set push ups
forward lunge / reach out touch floor
upright rows 2-35 lb. db
Hop side to side lunge touch the floor
---------------------------------------------------
Pull-ups + 20 lb. vest
5,4,3,2,1
---------------------------------------------------
Chop on tree for a while
---------------------------------------------------
Incline bench press-
125 X 5 X 5
---------------------------------------------------
Front lever progression #2
15 sec. X 4
---------------------------------------------------
Went up on the weights on the ladders. Me and girl I worked with last Friday were both hurtin' all weekend from the ladder exercises. The lunges and side2side hops with floor touches kicked our butts -literally!

That stupid tree I'm chopping on is really showing me how strong lumberjacks used to be! (I could fell it in less than a minute with my chainsaw- but what fun is that?).

I can go up on the bench presses next time!
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Re: Itlives and breathes in the dungeon

Post by ChrisTG on Mon Mar 04, 2013 10:31 pm

I love manual labor like chopping wood and shoveling. Remember to drag it using ropes once it's down for the full lumberjack experience. :mrgreen:

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Re: Itlives and breathes in the dungeon

Post by itlives on Mon Mar 04, 2013 11:26 pm

ChrisTG wrote:I love manual labor like chopping wood and shoveling. Remember to drag it using ropes once it's down for the full lumberjack experience. :mrgreen:

:P :P I don't think so! When it finally hits the ground, it will be chainsaw food!
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Re: Itlives and breathes in the dungeon

Post by ccheatum on Mon Mar 04, 2013 11:35 pm

Chopping on a tree is always a lot of fun! Those ladders look pretty brutal too. Good workout!
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Re: Itlives and breathes in the dungeon

Post by itlives on Wed Mar 06, 2013 11:53 am

ccheatum wrote:Chopping on a tree is always a lot of fun! Those ladders look pretty brutal too. Good workout!
They are harder than they look on "paper"! Of course, you can tweak any exercise to make easier or harder! I tend to like pain so you know which way I go :twisted:

3/6/13-
WU- active stretches

Ascending ladders 1-9 -again (I like this)

1-arm Swings 45 lb rt/lt
off-set push ups rt/lt
suitcase squats 70 lb.s
bent over rows 70 lb.s
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Kung-fu spear work
10 minutes
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Qi gong
10 minutes
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I'll finish out the week with the church class doing the ascending ladders workout, then change it for next week.
This was just enough for this morning! I feel it :nod:
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Re: Itlives and breathes in the dungeon

Post by Alexandra on Wed Mar 06, 2013 7:27 pm

You've certainly been having some good workouts. :) The felling the tree by hand sounds like fun. My grandfather used to do that on his farm though he usually used a big cross-cut saw with another person, and then finished the job with an axe. For the ropes and hauling bit he'd get a little help from a pair of draft horses.

Then in the 60's he got a tractor and from what grandmother used to say that was when finally got a "belly". I wasn't around when he did it all with human and horse power, but he still had the horses when I was a child and used those. He would occasionally do a few of the smaller trees by hand from time to time and get me to help him so I'd "learn what work was and know how they did things back in his day." At the time I didn't like it much but now decades later it makes for some fond memories.

-- Alexandra
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Re: Itlives and breathes in the dungeon

Post by Dave on Wed Mar 06, 2013 8:51 pm

Great post Alexandra! Sounds like those were the good ol' days. :up:
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Re: Itlives and breathes in the dungeon

Post by itlives on Sat Mar 09, 2013 4:03 pm

Alex- it's memories like that make the older generation so precious!

03/09/2013-
WU- hand clearing a wooded area behind my house

Incline Bench Press-
130 X 5 X 5
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Back Squats
80 lb. X 10
90 lb. X 10
105 lb. X 10
115 lb. X 10
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Straight leg HLR
5
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Tuck Front Lever - seconds
10, 15,15,10,10
--------------------------------
I knew I hurt a little. My hips are so messed up from the years I though it was just getting used to a new movement. Wife said I pulled a groin muscle. Don't know when, but I think maybe last time I did keg shouldering. Anyway, still hurts a bit so I didn't push the squats. I just wanted to get in some work.
The bench work went well. Inclines are great!
---------------------------------------
Then, taxes. :grrr!:
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3 hours later.... going back outside to work off some stress! :headbang:
---------------------------------------
Minutes later-
300 sledge hammer tire strikes later and I feel much better! Time to eat!

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Re: Itlives and breathes in the dungeon

Post by GreekPT on Sat Mar 09, 2013 6:05 pm

Careful groinboy, u don't wanna be a copycat of that messed up action!

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Re: Itlives and breathes in the dungeon

Post by itlives on Sun Mar 10, 2013 5:15 pm

3/10/13-

1 hour Rodney Yee Power Burn

Pretty hard be cause I felt beat up from yesterday. I didn't mention yesterday, but it's the first time I've been able to do hanging straight leg raises. Toes to the bar!
I guess the front lever progressions I've been working have worked! My abs hurt...
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Progress

Post by 98poundweakling on Sun Mar 10, 2013 7:08 pm

Great progress there. Your Hanging Straight Leg Raises are the proof in the pudding! Soon you'll be giving Epke Zonderland a run for his young money. Now, go nurse your aching abs and have some pudding!
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Re: Itlives and breathes in the dungeon

Post by Dave on Sun Mar 10, 2013 8:07 pm

What kind of pudding :confused1:
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Re: Itlives and breathes in the dungeon

Post by itlives on Sun Mar 10, 2013 8:37 pm

I like any kind of pudding!

Anybody ever have rice pudding up north?
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Re: Itlives and breathes in the dungeon

Post by Dave on Sun Mar 10, 2013 8:45 pm

I LOVE RICE PUDDING!
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Re: Itlives and breathes in the dungeon

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