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It's A Bird... It's A Plane...It's Mr.ConsitentMan! (2014-2015 Log)

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Re: It's A Bird... It's A Plane...It's Mr.ConsitentMan! (2014-2015 Log)

Post by Cesar on Mon Nov 17, 2014 4:02 pm

My next two training sessions;

Training session #1
1. jump rope and mobility.

-- 4 MINUTES TABATA OF: --
2A. Squat Jacks
2B. Jumping Jacks
2C. Mountain Climbers
2D. KB swings

-- 5 EMOTM ROUNDS OF: --
3A. KB Cleans x 5/5
3B. KB High pulls x 3/3 or KB swings x 10

-- 3 E90S ROUNDS OF: --
4. Sandbag Shouldering x 2/2

-- 2 ROUNDS OF: --
5A. SB shoulder to 5 squats
5B. High Pull x 5/5
5C. SLDL x 5/5
5D. Bent Row x 5/5
--1 minute rest --

Training session # 2

Jump rope and mobility.

8 EMOTM ROUNDS OF: --

1. BB Clean and Squat x 3

-- 5 EMOTM ROUNDS OF: --

2A. KB High Pull x 5/5
2B. Squat Jumps x 5

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Re: It's A Bird... It's A Plane...It's Mr.ConsitentMan! (2014-2015 Log)

Post by Cesar on Mon Nov 17, 2014 11:10 pm

2014-11-17

nOthing done but my 100 hindu squats in 2:00
NEW PR!!!!

Tomorrow morning, back on the consistency wagon
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Re: It's A Bird... It's A Plane...It's Mr.ConsitentMan! (2014-2015 Log)

Post by Cesar on Tue Nov 18, 2014 7:35 am


2014-11-18

1. jump rope x 5 mins and some mobility as lil C came out and I got sidetracked.

-- 4 MINUTES TABATA OF: --
2A. Squat Jacks
2B. Jumping Jacks
2C. Mountain Climbers
2D. 24kg KB swings

-- 5 EMOTM ROUNDS OF: --
3A. 24kg KB Cleans x 5/5
3B.24kg KB High pulls x 3/3

-- 3 E90S ROUNDS OF: --
4. 150lbs Sandbag Shouldering x 2/2

-- 2 ROUNDS OF: --
5A. 150lbs SB shoulder to 5 squats 
5B. 24kg kb High Pull x 5/5
5C. 24kg kb SLDL x 5/5
5D. 24kg kb Bent Row x 5/5

all done!
Lil cesar joined me for the tabatta rounds using his kettle kid and then shouldered his folding camping chair in a bag (his Sandbag) when i did shouldering. Great session!


Last edited by Cesar on Tue Nov 18, 2014 10:20 am; edited 1 time in total
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Re: It's A Bird... It's A Plane...It's Mr.ConsitentMan! (2014-2015 Log)

Post by Cesar on Tue Nov 18, 2014 7:42 am

And my 90 hindu squats in  2:11 to round of the 100


Last edited by Cesar on Tue Nov 18, 2014 10:21 am; edited 1 time in total
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Re: It's A Bird... It's A Plane...It's Mr.ConsitentMan! (2014-2015 Log)

Post by Brahma Bill on Tue Nov 18, 2014 8:22 am

Little C getting it done today! :hifive: That made my whole morning.
You did good too Daddy.
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Re: It's A Bird... It's A Plane...It's Mr.ConsitentMan! (2014-2015 Log)

Post by Cesar on Tue Nov 18, 2014 10:22 am

Thanks Bill. I was so excited to have him there with me. At first he sat on my sandbag all bundled up with his multiple layers and boots - it was pretty cold in the garage. Then as soon as I started doing squat jacks, he was hooked and kept up with his papa. Proud of him. I will have to make him a small SB.
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Re: It's A Bird... It's A Plane...It's Mr.ConsitentMan! (2014-2015 Log)

Post by Cheesedog on Wed Nov 19, 2014 1:39 am

Awesome Cesar! Get the little ones hooked on fitness early and it will be a life long pursuit.
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Re: It's A Bird... It's A Plane...It's Mr.ConsitentMan! (2014-2015 Log)

Post by Cesar on Wed Nov 19, 2014 7:52 am

2014-11-19

5:00 of Jump rope and 5:00 of mobility (13 hindu squats.) 

8 EMOTM ROUNDS OF: --
1. 36kg kb Clean + Squat x 3/3
note: needed free hand assist to keep kb on rack to squat. Weak shoulder stability?

-- 5 EMOTM ROUNDS OF: --
2A. 24kg KB High Pull x 5/5
2B. Squat Jumps x 5

3. 52 hindu squats.
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Re: It's A Bird... It's A Plane...It's Mr.ConsitentMan! (2014-2015 Log)

Post by Cesar on Thu Nov 20, 2014 8:05 am

2014-11-20

1. Jump rope x5:00 and mobilityx 5:00 including 20 hindu squats.

-- 4 MINUTES TABATA OF: --
2A. Squat Jacks
2B. Jumping jacks
2C. High Knees
2D. Hindu squats - did a total 34 squats.

3. 10 EMOTM of one SB shoulder + 5 squats = 50 squats.

Today total of 104 squats
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Re: It's A Bird... It's A Plane...It's Mr.ConsitentMan! (2014-2015 Log)

Post by Cesar on Fri Nov 21, 2014 9:49 am

Choose to sleep in today 2014-11-21 and only completed 100 hindu squats.

I believe tomorrow is SB carry and squat day...
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Re: It's A Bird... It's A Plane...It's Mr.ConsitentMan! (2014-2015 Log)

Post by Cesar on Sat Nov 22, 2014 8:34 am

2014-11-22

24kg kb swings like this; 10, 15, 25, 50 x 3

100 hindu squats

24kg kb swings same scheme as above x 1

done
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Re: It's A Bird... It's A Plane...It's Mr.ConsitentMan! (2014-2015 Log)

Post by Cesar on Sun Nov 23, 2014 10:39 am

2014-11-23

100 hindu squats
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Re: It's A Bird... It's A Plane...It's Mr.ConsitentMan! (2014-2015 Log)

Post by Cesar on Mon Nov 24, 2014 8:07 am

2014-11-24

Jump rope x 5 min
Mobility x 5 min

-- 15 E30S ROUNDS OF: --
1. 36kg KB cleans x 2/2 - have to work on control and not slamming bell on shoulder.  

-- 3 E2M ROUNDS OF: --
2A. 36kg Kb swings x 10
2B. 36kg Goblet squats x 10
2C. Mountain Climbers x 20 - count one on every left leg

-- 3 ROUNDS OF: --
3A. 24kg Kb high pulls x 5/5
3B. BW squats x 20
3C. HLRs x 5 - i pulled up and had at chin level and then raised legs.  shoulder felt good at that point.
3D. 16kg upper cutsx 10.    felt good.

10 atg bw squats to round off 100 daily.

Note - I saw a couple of videos on youtube from this guy at USA jungle gym
He had some cool ideas - he cut a pair of DBs, I am assuming they were damaged in order to make short handle war hammer .  very cool.  I plan on doing the same. if and when I stumble on a pair of DBs.  I do have two steel rods about a foot long and some bar collars so I just need to get some small plates to load the end into war hammers.
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Re: It's A Bird... It's A Plane...It's Mr.ConsitentMan! (2014-2015 Log)

Post by Cesar on Tue Nov 25, 2014 9:40 am

2014-11-25

Not motivated this morning. I did complete 100 hindu squats though.
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Re: It's A Bird... It's A Plane...It's Mr.ConsitentMan! (2014-2015 Log)

Post by Cesar on Tue Nov 25, 2014 6:29 pm

This evening; 100 swings with 36kg kb
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Re: It's A Bird... It's A Plane...It's Mr.ConsitentMan! (2014-2015 Log)

Post by Brahma Bill on Tue Nov 25, 2014 7:45 pm

Cesar wrote:This evening; 100 swings with 36kg kb
Nice! I was in Sports Authority today and picked one of these up and did a set of 10 just to try it out.
I'm going to have to get one now :D
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Re: It's A Bird... It's A Plane...It's Mr.ConsitentMan! (2014-2015 Log)

Post by Cesar on Tue Nov 25, 2014 9:01 pm

Ten pull ups at barbershop
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Re: It's A Bird... It's A Plane...It's Mr.ConsitentMan! (2014-2015 Log)

Post by Brahma Bill on Tue Nov 25, 2014 10:52 pm

Cesar wrote:Ten pull ups at barbershop
How's your Barber coming along with the GTG? Did he keep at it?
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Re: It's A Bird... It's A Plane...It's Mr.ConsitentMan! (2014-2015 Log)

Post by Cesar on Wed Nov 26, 2014 7:18 am

No he did not , Bill. He said he just has not done it and is going to start december 1st.
Me: why wait? start now  
Barber: That's what I have planned in my head.
Me: OH OK!

He is not going to do anything

Further, for me. The pull ups felt good. No discomfort on the shoulder. We will see how it goes. Not going to push it much. Still bothersome with overhead pressing (no weight) and or diagonal shoulder raise or reaching.


Last edited by Cesar on Wed Nov 26, 2014 1:46 pm; edited 2 times in total
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Inspired by CheeseDog!

Post by Cesar on Wed Nov 26, 2014 7:53 am

12 MINUTES TABATA OF:  -- using 24kg kb as prescribed

1st minute: Squats, kb clean right
2nd minute: Side Lunges, kb clean left
3rd minute: side Lunges, kb upper cuts
4th minute: Mountain Climbers, kb row left
5th minute: Squat Jumps, kb row right
6th minute: kb swings , alternating Lunge Jump
7th minute: Pullups, kb sldl right
8th minute: Alternating Lunge Jumps, kb sldl left
9th minute: Mountain Climbers, kb cleans right
10th minute: side lunges, jumping jacks
11th minute: squat Jacks, KB clean left
12th minute: Squats, Jumping Jacks

then 100 hindu squats in 2:11

Done!
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Re: It's A Bird... It's A Plane...It's Mr.ConsitentMan! (2014-2015 Log)

Post by Dave on Wed Nov 26, 2014 3:09 pm

Sub 2:00 here you come!
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Re: It's A Bird... It's A Plane...It's Mr.ConsitentMan! (2014-2015 Log)

Post by Cesar on Wed Nov 26, 2014 3:45 pm

Trying Dave. I thought I was going to go sub 2:00 at about the 45 sec mark and then by quads began to burn. I also lost my footing 3-4 times, I think I was going down too fast and not able to keep balance.

I will try either later tonight or tomorrow morning.
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Re: It's A Bird... It's A Plane...It's Mr.ConsitentMan! (2014-2015 Log)

Post by Cesar on Wed Nov 26, 2014 5:02 pm

Thinking this for tomorrow (thanks Cheese)

-- 10 ROUNDS OF: --

1A. 2-hand KB Swing x 10
1B. Mountain Climbers x 10
-- no rest --

-- 3 TABATA ROUNDS OF: --

2A. Squat Jump
2B. KB Clean - left
2C. Alternating Lunge Jump
2D. Jumping Jacks
2E. KB Clean - right
2F. High Knees
2G. 2-hand KB Swings
2H. Jump Rope
-- 1 minute rest --
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Re: It's A Bird... It's A Plane...It's Mr.ConsitentMan! (2014-2015 Log)

Post by Cheesedog on Thu Nov 27, 2014 1:47 am

Those are a couple of great workouts if I say so myself! :mrgreen: :twisted:
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Re: It's A Bird... It's A Plane...It's Mr.ConsitentMan! (2014-2015 Log)

Post by Cesar on Fri Nov 28, 2014 7:56 am

2014-11-28

- 10 ROUNDS OF EMOTM;
1A. 2-hand KB Swings using 36kg kb x 10
1B. Mountain Climbers x 10

-- 3 TABATA ROUNDS OF: 20s on/ 10s off;
2A. Squat Jump
2B. 24kg KB Clean - left
2C. Alternating Lunge Jump
2D. Jumping Jacks
2E.24kg KB Clean - right
2F. High Knees
2G. 2-hand KB Swings using 24kg kb - note: super light; next time 36kg kb.
2H. Jump Rope
-- 1 minute rest --

3. 100 hindu squats. The 96 done in 2:00 plus 4 more to finish 100.


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Re: It's A Bird... It's A Plane...It's Mr.ConsitentMan! (2014-2015 Log)

Post by Cesar on Fri Nov 28, 2014 9:50 am

Cheesedog wrote:Those are a couple of great workouts if I say so myself! :mrgreen: :twisted:

Yeah they are. I particularly like this morning's!
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Re: It's A Bird... It's A Plane...It's Mr.ConsitentMan! (2014-2015 Log)

Post by Cesar on Sat Nov 29, 2014 6:58 am

2014-11-29

This morning some mobility and then 100 hindu squats for time.
At then end of rep 100, i picked up gymboss to stop time, dropped it, went to grab it and hit reset by accident. If i completed sub 2:00, i have no proof. Try again tomorrow.

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Re: It's A Bird... It's A Plane...It's Mr.ConsitentMan! (2014-2015 Log)

Post by Cesar on Sun Nov 30, 2014 5:19 pm

2014-11-30

100 atg squats alternating lil cesar and santino. Multiple variations; thrusters, on shoulders, across shoulders. Lil cesar did 9 burpees.
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Re: It's A Bird... It's A Plane...It's Mr.ConsitentMan! (2014-2015 Log)

Post by ccheatum on Sun Nov 30, 2014 11:55 pm

Cesar wrote:2014-11-30
Lil cesar did 9 burpees.

Nice!!
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Re: It's A Bird... It's A Plane...It's Mr.ConsitentMan! (2014-2015 Log)

Post by Cesar on Mon Dec 01, 2014 8:03 am

2014-12-01
This morning, I woke up on time and while trying to figure out what I was going to do for this morning's training session, I heard lil Cesar call out my name. I went to lay down with him for a bit and then he joined me for this morning's session. He has been a little congested so chose to stay inside and train in living room with him. He said we were going to do Super hero training and we wore capes - he was batman and I was superman.

-- 4 MINUTES TABATA OF: --
1A. Squat Jacks
1B. Jumping Jacks
1C. High Knees
1D. Mountain jumpers

--4 min tabatta of ---
2A. Alternating jumping lunges
2B. Mountain Climbers

4 mins tabata of
3A. Kick thrus - to the side not front.
3B. Hindu Squats (60 total)

-- 4 mins tabata ROUND OF: --
4A. Alternating squat to front kick - Lil C. wanted to do ninja kicks so I figured we would incorporate this morning.
4b. Hindu squats (60 total)
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Re: It's A Bird... It's A Plane...It's Mr.ConsitentMan! (2014-2015 Log)

Post by Brahma Bill on Mon Dec 01, 2014 7:29 pm

Everyone should wear a cape when training. :D
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Re: It's A Bird... It's A Plane...It's Mr.ConsitentMan! (2014-2015 Log)

Post by Cheesedog on Tue Dec 02, 2014 2:08 am

Cesar wrote:

-- 4 mins tabata ROUND OF: --
4A. Alternating squat to front kick - Lil C. wanted to do ninja kicks so I figured we would incorporate this morning.

Ha ha, Nice!

As a matter of fact the whole workout excellent.
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Re: It's A Bird... It's A Plane...It's Mr.ConsitentMan! (2014-2015 Log)

Post by Cesar on Tue Dec 02, 2014 7:56 am

2014-12-02

-- 4 MINUTES TABATA OF: --
1A. Squat Jacks
1B. Jumping Jacks
1C. High Knees
1D. Mountain jumpers

2. Jump rope x 3:00

-- 3 E2M ROUNDS OF: -
3A. Squat Jumps x 10
3B. 36kg kb swibgs x 10
3C. Star Jumps x 10

4. Jump rope x 3:00

Tabatta 20/10 x 9
5A. 24kg Kb clean to squat
5B. Jumping Jacks
5C. Mountain Climbers

6. HLRS, 3 x 6

7. 100 hindu squats in 2:28

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Re: It's A Bird... It's A Plane...It's Mr.ConsitentMan! (2014-2015 Log)

Post by Cesar on Tue Dec 02, 2014 10:07 am

Brahma Bill wrote:Everyone should wear a cape when training. :D
Yes, It was great. He had his batman cowl and cape on while I had his superman cape on. It was great. Such a good time. He is into the ninja turtles and one of his pre-k friends likes the power rangers - he has never seen the power rangers but thinks they are super cool. So this is a way to get him to train with me. More super hero training to come.

Cheesedog wrote: Ha ha, Nice! As a matter of fact the whole workout excellent.

Yes, Thanks to you cheese. I am just tweaking your routines.
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Re: It's A Bird... It's A Plane...It's Mr.ConsitentMan! (2014-2015 Log)

Post by itlives on Tue Dec 02, 2014 11:43 pm

Using Cheese's recipe and just changing some ingredients still gives a good amount of work on your plate.
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Re: It's A Bird... It's A Plane...It's Mr.ConsitentMan! (2014-2015 Log)

Post by ccheatum on Wed Dec 03, 2014 1:23 am

How's the shoulder. Amazing how consistent you have been even through the injury. Keep up the good work!
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Re: It's A Bird... It's A Plane...It's Mr.ConsitentMan! (2014-2015 Log)

Post by Cesar on Wed Dec 03, 2014 7:01 am

My thougts exactly, mike.

Thanks, Cc. I have been tryung to remai as consistent as i can. I feel great. I am down to a 34 waist from 38. Trying to keep it that way. Just the left shoulder has been tweaked so no overhead or horizontal presses there. I have changed the focus to hitt and lddmostly lower body throwing in some swungs and cleans plus shouldering the sandbag as long as there is no discomfortd.
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Re: It's A Bird... It's A Plane...It's Mr.ConsitentMan! (2014-2015 Log)

Post by Dave on Wed Dec 03, 2014 7:44 am

Yeah, Cesar, your consistency is superb. :up:
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Re: It's A Bird... It's A Plane...It's Mr.ConsitentMan! (2014-2015 Log)

Post by Cesar on Wed Dec 03, 2014 7:57 am

2014-12-03
1. 100 hindu squats in 2:39

-- 3 ROUNDS OF: --
2A. Jumping Jacks x 50-40-30
2B. Mountain jumpers 20-15-10
-- as little rest as possible --

--tabata --20s/10s x 9
3A.squat jumps
3B. Alternating lunge jumps
3C. Mountain Climbers
note: this was rough.

4. 100 hindu squats in 2:35
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Re: It's A Bird... It's A Plane...It's Mr.ConsitentMan! (2014-2015 Log)

Post by Cesar on Wed Dec 03, 2014 8:02 am

Thanks Dave!
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Re: It's A Bird... It's A Plane...It's Mr.ConsitentMan! (2014-2015 Log)

Post by itlives on Wed Dec 03, 2014 10:07 am

I mentioned this in Buckyx log. I didn't give credit where I read it but an article in T-Nation this week was taking about doing TGU's for shoulders.
Every shoulder injury is different but if you can do them with light weights to see where you are, TGU's may help.
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Re: It's A Bird... It's A Plane...It's Mr.ConsitentMan! (2014-2015 Log)

Post by Cesar on Wed Dec 03, 2014 11:19 am

Thanks Mike.
I am not sure if it was a recurring injury that I have just moved through, then aggravated with burpees and or when I did some TGU. Jman recommended doing overhead reaching for it. Maybe some TGUs with minimal weight.
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Re: It's A Bird... It's A Plane...It's Mr.ConsitentMan! (2014-2015 Log)

Post by itlives on Wed Dec 03, 2014 11:36 am

The question would be, is it better now or does it not hurt because you are not doing what aggravated it in the first place?

I've gone through the thinking it was better - but it really wasn't - phase that's brought on by not doing the certain things.
Your shoulder is really not better, and you just limit what you're doing - which makes you weaker.
Been there. I would take J-man's advice. I read a lot of articles and have used some things - tentatively - to gain strength back. I can do some things I was absolutely in agony trying after I got hurt. Some things still need to come back (ROM is still lacking). take it slow and EASY!
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Re: It's A Bird... It's A Plane...It's Mr.ConsitentMan! (2014-2015 Log)

Post by Cesar on Wed Dec 03, 2014 3:25 pm

What happens it that every morning, it is tight from not moving it. Depends on how I move it, it hurts. I have not done any pull ups, BW rows, OH presses including snatches because it hurts and yes it is weak. So now just have to get back to it. I am just afraid that I have done a lot of damage and like you said it feels good because i am not doing anything to aggravate it. the thing is what happens when I have to do something to help myself and or others including movements that aggravate it and I can not because of the weakness that has developed or not.
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Re: It's A Bird... It's A Plane...It's Mr.ConsitentMan! (2014-2015 Log)

Post by Cesar on Wed Dec 03, 2014 4:56 pm

LOL. just now, my supervisor comes to my office and says; "when you get a minute would you mind changing the water cooler bottle (45lbs mind you)" LOL She offers that she would usually do it but not today, she is not feeling up to it.
There are two other males in the office.
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Re: It's A Bird... It's A Plane...It's Mr.ConsitentMan! (2014-2015 Log)

Post by itlives on Wed Dec 03, 2014 8:10 pm

In the daytime, Mr. ConsistentMan is Mr. GoToMan!
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Re: It's A Bird... It's A Plane...It's Mr.ConsitentMan! (2014-2015 Log)

Post by Cesar on Thu Dec 04, 2014 7:08 am

Lol. Tadadadadadadadadad!
Not often but yeah!
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Easy day!!!

Post by Cesar on Thu Dec 04, 2014 7:29 am

2014-12-04

100 hindu squats
Tried some bridging. Pushed up and just let go and manage 3 attempts at neck bridging - no hands. Have not done those with ease since I was in middle school and in the wrestling team. First two were 3 secs each. The last one about 6-7 and i rocked forward. Made me sweat.  Will have to work at them.  Full bridges will be part of mix too. It felt great.

Frequency? Daily, every other day?
How often, how much? Thoughts?
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Re: It's A Bird... It's A Plane...It's Mr.ConsitentMan! (2014-2015 Log)

Post by Cesar on Thu Dec 04, 2014 8:15 pm

Just now while playing with Santino cuz lil C is sleeping and mamais runnig errands, i completed 100 Mountain jumpers.
plus 85 squat jumps. Plan was 10q0 but lil C woke up and santino needed to go to sleep.
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Re: It's A Bird... It's A Plane...It's Mr.ConsitentMan! (2014-2015 Log)

Post by Cesar on Fri Dec 05, 2014 7:51 am

2014-12-05

tabata rounds of;  30s/10s x 18 all using 24kg kb
1a. 2 hand kb swings
1b. Kb clean to kb squat left
1c. Kb clean to kb squat right
1d. Kb high pull left
1e. Kb high pull right
1f. Kb behind the back to kb uppercut

2. 100 hindu squats in 2:20

Note: KB slippery, my hand sweat did not help. Dropped the KB on a high pull - noone got hurt, might have dented concrete and carpet. LOL. My clean form is sketchy and rack is weak when I ATG so I support with non-working hand. Areas to work with.


Last edited by Cesar on Fri Dec 05, 2014 12:21 pm; edited 1 time in total
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Re: It's A Bird... It's A Plane...It's Mr.ConsitentMan! (2014-2015 Log)

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