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CC for the Monk

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Re: CC for the Monk

Post by Avocadoshake on Fri Mar 08, 2013 8:29 am

Brahma Bill wrote:Happy Birthday Bon!
Did I miss sth.? Have a nice one!
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Re: CC for the Monk

Post by itlives on Fri Mar 08, 2013 10:38 am

Click that little icon at the bottom of the calendar.

Happy birthday Friar!! :beardy: :party:
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Birthday Boys

Post by 98poundweakling on Fri Mar 08, 2013 11:43 am

itlives wrote:Click that little icon at the bottom of the calendar.

Happy birthday Friar!! :beardy: :party:
Thanks, Mike, Bill and Dom! I did click that little icon and lo and behold, I missed an important birthday! Cheesedog, where are you? HAPPY BIRTHDAY and many blessed years! :eyebrows:
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First Half of CC Week 109

Post by 98poundweakling on Fri Mar 08, 2013 11:56 am

Just for my Birthday (55 today) I decided to throw in some numbers - mostly bridging. Neck, lower back, quads and L forearm are all sore, but happy.

MONDAY
- Wrestler's Bridge 1:40, 2:00
- Gymnast's Bridge (heels on the ground) 3 x :30
Total Bridge Time Today 5:10
Longest Bridge Today 2:00


TUESDAY
- Wrestler's Bridge 3 x :30, 1:30
- Gymnast's Bridge (heels on the ground) 0.15, 6 x :30
Total Bridge Time Today 6:15
Longest Bridge Today 1:30


WEDNESDAY
- Deadlift 155# x 3, 215 x 3, 240 x 3, 250 x 3, 260 x 3 new PR
- Wrestler's Bridge 2:45
- Gymnast's Bridge (heels on the ground) :30, :45, :30, 3 x :45
- Weighted Glute Bridge 53.08 kg x 10, 62.1 x 10, 71.2 x 10 new PR
Total Bridge Time Today 6:45
Longest Bridge Today 2:45
Weighted Glute Bridge Today 71.2 kg x 10


THURSDAY duration of workout 70m Lots of wet, heavy snow to push around today and this evening.
- Deadhang from rings 60s
5 Full Pullups 5, 5
- Hollow Body Rocking
- Forward Roll for Bent Arm Stand 4
3 Half Twist Hold - CC2 (both sides) 20s
10 Closing Bridges to floor (Gymnast's Bridge) 4 x :15
- Wrestler's Bridge :30, 3:45 new PR, 1:15, 1:00
- Gymnast's Bridge (heels on the ground) 2 x :30, 1:00, :45, :47, :45, :33
- Weighted Glute Bridge 75.77 kg x 10 new PR
Total Bridge Time Today 12:20
Total Over an Hour 9:02
Longest Bridge 3:45
Weighted Glute Bridge Today 75.77 kg x 10


First Half of This Week in Building Bridges
1. Total Bridge Time 30:30
2. Total Over an Hour 9:02
3. Longest Bridge 3:45
5. Weighted Glute Bridge max 75.77 kg x 10


Numbers on left are the CC progression step. Numbers on the right are the reps in each "set."
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Re: CC for the Monk

Post by Iliander on Fri Mar 08, 2013 1:19 pm

Happy birthday! :pbjt: :trolldance: :party:
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Re: CC for the Monk

Post by itlives on Fri Mar 08, 2013 3:40 pm

Friar, you are so consistent, you're leaving me behind on those deads!
Congrats!!! Ol man
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Re: CC for the Monk

Post by CheesedogTheFirst on Sat Mar 09, 2013 2:25 am

A little late but Happy Birthday! :party: :mario:
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Re: CC for the Monk

Post by Dave on Sat Mar 09, 2013 7:16 am

Happy birthday! :hatsoff: :handshake: :mario: :party:
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Thanks!

Post by 98poundweakling on Sat Mar 09, 2013 2:07 pm

Dave.cyco wrote:Happy birthday! :hatsoff: :handshake: :mario: :party:
Tausend Dank to all the well-wishers!
And now, on to the next one.
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Re: CC for the Monk

Post by Rastaman on Sat Mar 09, 2013 6:39 pm

Happy birthday Mate! Hope you had a good one.

On the kneeling backbends have you started working on coming back up again yet. I need to start working on this, maybe after this months challenge.

I don't know about you, but my back is screaming out for April and a weeks break from bridging of any kind. Have not continued working through back DOMs before, but surprisingly the back is becoming more resilient.

Congrats on the Closing Bridge to the floor , missed that in your log last week :hifive:

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Growing a Strong, Functional Back

Post by 98poundweakling on Sun Mar 10, 2013 12:48 pm

Thanks, Rman! Birthday was great. I got 16 inches of snow for my BD present! Along with it came a few good shoveling workouts. From the bridging, my back was already tired, so had to shovel correctly.

Closing Bridges are finally in there, a little shaky, but there's always gravity to make sure I get there. :facepalm: At this point, I have to be REALLY focused, fresh and committed to make them happen nicely.

This month is teaching me a lot about how far I can develop muscles related to bridging. It is the push I needed to get over a stagnation and start to progress again. No threading scorpions or tick tocks here yet, but someday, maybe!

Right now, as you probably are as well, I am trying to pay close attention to monitor the amount and quality of back stuff I am doing so that I don't overdo it and injure myself. I'd rather end the month of March with some beautiful bridges, rather than a high place in the challenge/competition with a messed up body for the chiropractor to work on.
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Re: CC for the Monk

Post by itlives on Sun Mar 10, 2013 5:11 pm

98poundweakling wrote: I'd rather end the month of March with some beautiful bridges, rather than a high place in the challenge/competition with a messed up body for the chiropractor to work on.

Wow! Wisdom DOES come with age!
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End of CC Week #109

Post by 98poundweakling on Mon Mar 11, 2013 2:35 pm

FRIDAY duration of workout 55m Old Man Fr Bon's 55th Birthday. BWC sent me a generic BD greeting. :adminbwc:
3 Half Twist Hold - CC2 (both sides) 20s
- Deadhang 60s
- Hollow Body Rocking
- Dead Bug Bicycles 20
5 Full Pullups 5, 5, 5, 5
- Kneeling Backbend - head to floor 1
- Barbell Press 65# x 5, 75 x 5
5 Full Handstand Pushups - down to floor 1, 1
10 Closing Bridges to floor (Gymnast's Bridge), Wall Walking back up 4 x :15
- Wrestler's Bridge 1:00,
- Gymnast's Bridge (heels on the ground) :30, :45
Total Standard Bridge time today 3:15

SATURDAY
5 Full Pullups 5, 5, 5, 5
- Wrestler's Bridge :30, 1:30
- Gymnast's Bridge (heels on the ground) 6 x:30,
Total Standard Bridge time today 5:00

SUNDAY duration of workout 60m *Closing Bridges didn't feel good at all, maybe since I was exhausted even before beginning and did them first. The G Bridges, however, are feeling great. I really applied Carl Paoli's tip about "tight butt, tight belly" It makes lockout much easier and give me more height and stretch in ways that don't hurt. I guess it makes the glutes and abs take on more of the work load.
10 Hanging Straight Leg Raises 5, 5, 5
- Barbell Press 70# x 5, 80 x 5
10 Closing Bridges to floor (Gymnast's Bridge) 4 x :15
- Wrestler's Bridge 2 x1:00
- Gymnast's Bridge (heels on the ground) 4 x :15, 1:00
Total Standard Bridge time today 5:00

End of This Week in Building Bridges
Total Bridge Time 13:15


Monday will be rest day.

Total for This Week in Building Bridges
1. Total Bridge Time 43:45
2. Total Over an Hour 9:02
3. Longest Bridge 3:45
5. Weighted Glute Bridge max 75.77 kg x 10


Numbers on left are the CC progression step. Numbers on the right are the reps in each "set."
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Re: CC for the Monk

Post by Rastaman on Mon Mar 11, 2013 5:58 pm

Looks like you've found a comfortable bridging workout, that allows you work the back daily without too much recovery time needed... Better gains your way I think. Also allows you to concentrate more on quality and as you say " having a beautiful bridge by the end of March".

I've got a fair idea now what sort of volume gives me too much DOMs and doesn't allow for daily workouts, as Im sure you do too.

Keep it up mate.





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CC Week #110

Post by 98poundweakling on Sun Mar 17, 2013 6:47 pm

This week has been full of preparation for Great Lent, which begins on Monday, the 18th. Seven weeks of rather strict fasting. Prep is like what you would imagine for climbing Mt. Rainier. It's a physical challenge as well as a spiritual. There is a spirit of dread and fear, as well as awe and excitement here. A blessed St. Patrick's Day (Julian Calendar ;) ) to everyone!

TUESDAY duration of workout 80m
- Deadhang from rings 80s
5 Full Pullups 5 set x 6 = 30
- Hollow Body Rocking; Forward Roll for Bent Arm Stand 4; Kneeling Backbend 1
3 Half Twist Hold - CC2 (both sides) 20s
5 Full Handstand Pushups - down to floor 1, 1, 1
- Deadlift 225# x 3, 240 x 3, 255 x 3, 265 x 3 new PR
- Baithak 25, 25
10 Closing Bridges to floor (Gymnast's Bridge) 3 x :20
- Wrestler's Bridge 1:30
- Gymnast's Bridge (heels on the ground) 1:00
Total Standard Bridge time today 3:30

SATURDAY duration of workout 75m
3 Half Twist Hold - CC2 (both sides) 20s
- Hollow Body Rocking; Forward Roll for Bent Arm Stand 4; Kneeling Backbend 1
5 Full Pullups 5 sets x 6 = 30
- Barbell Press 75# x 8, 90 x 5, 85 x 8
10 Closing Bridges to floor (Gymnast's Bridge) 4 x :20
- Wrestler's Bridge 2:00
- Gymnast's Bridge (heels on the ground) 1:00
Total Standard Bridge time today 4:20

SUNDAY duration of workout 50m
- Wrestler's Bridge 4:30 new PR
- Gymnast's Bridge (heels on the ground) 1:00
- Weighted Glute Bridge 74.86 kg x 10, 86.2 x 10, 95.2 x 10 new PR
10 Hanging Straight Leg Raises 9, 9, 10
Total Standard Bridge time today 5:30
Longest Bridge 4:30
Weighted Glute Bridge max 95.2 kg x 10


This Week in Building Bridges
1. Total Bridge Time 13:20
3. Longest Bridge to date 4:30
5. Weighted Glute Bridge max 95.2 kg x 10


Numbers on left are the CC progression step. Numbers on the right are the reps in each "set."


Last edited by 98poundweakling on Sun Mar 17, 2013 10:33 pm; edited 1 time in total
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Re: CC for the Monk

Post by Dave on Sun Mar 17, 2013 8:16 pm

You beat my bridge!!! This means WAR! :zerk:
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Re: CC for the Monk

Post by Dave on Sun Mar 17, 2013 8:16 pm

Way to go on the Glute Bridges too and the Deadlifts especially! :up:
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Re: CC for the Monk

Post by itlives on Sun Mar 17, 2013 9:03 pm

Nice work, Monk! All of it!
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That's right!

Post by 98poundweakling on Sun Mar 17, 2013 10:35 pm

Dave.cyco wrote:You beat my bridge!!! This means WAR! :zerk:
You got it. I'm going to make you work HARD to win this one! :twisted:

Oh, and thanks for the compliments! I'm having fun with the DLs.
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Thanks.

Post by 98poundweakling on Sun Mar 17, 2013 10:38 pm

itlives wrote:Nice work, Monk! All of it!
Thanks, Mike! Powered by milk and a prayer of gratefulness to be able to exercise!
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Re: CC for the Monk

Post by itlives on Mon Mar 18, 2013 9:25 am

98poundweakling wrote:
itlives wrote:Nice work, Monk! All of it!
Thanks, Mike! Powered by milk and a prayer of gratefulness to be able to exercise!

Yes. Wholeheartedly agreed!
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Re: CC for the Monk

Post by CheesedogTheFirst on Mon Mar 18, 2013 11:31 pm

You have a great attitude! :up:
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CC Week #111

Post by 98poundweakling on Mon Mar 25, 2013 12:54 pm

This was the first week of Great Lent for us. There were so many bows and prostrations in Church that my lower back has been soooo sore for the whole week. I was really pushing it to try and exercise, but I needed to do something to counteract all that forward bending. Bridges to the rescue!

On Tuesday, deadlifting was not in the picture. I was definitely not fresh, so didn't get the gains I wanted. On Saturday, even with a new PR, I had still not recovered.

TUESDAY duration of workout 45m
- Deadhang from rings 30s
5 Full Pullups 2 sets x 6 = 12
- Hollow Body Rocking; Dead Bug Bicycles 20; Kneeling Backbend 1
3 Half Twist Hold - CC2 (both sides) 20s
- Deadlift 165# x 3, 215 x 3
10 Closing Bridges to floor - WW up (Gymnast's Bridge) 3 x :20
- Wrestler's Bridge 2 x 1:00
- Gymnast's Bridge (heels on the ground) 2 x 1:00
Total Standard Bridge time today 5:00

WEDNESDAY
- Wrestler's Bridge 1:00, 2:00
- Gymnast's Bridge (heels on the ground) 1:00, 2 x :30
Total Standard Bridge time today 5:00

THURSDAY
- Wrestler's Bridge 3 x :30, 1:00
- Gymnast's Bridge (heels on the ground) 3 x :30, 1:00
Total Standard Bridge time today 5:00

SATURDAY duration of workout 40m
3 Half Twist Hold - CC2 (both sides) 20s
5 Full Pullups 3 sets x 5 = 15
- Kneeling Backbend 1
5 Full Handstand Pushups - down to floor 1
- Deadlift 205# x 3, 235 x 3, 255 x 3, 265 x 1, 270 x 1 new PR
10 Closing Bridges to floor - WW up (Gymnast's Bridge) :20
- Wrestler's Bridge 1:00, 1:30, 1:45
- Gymnast's Bridge (heels on the ground) :30, 1:00
Total Standard Bridge time today 6:05

SUNDAY duration of workout 75m ....Since no one has posted Bridge Pullovers, I thought I'd jump in and embarrass myself. Ach, du Liebe! This one's hard. I couldn't even pick up the 45# bar - I ended up using the pink ones. :oops: I must say, this exercise feels great. Glad to have been introduced to it.
- Deadhang 60s
- Hollow Body Rocking; Dead Bug Bicycles 2 x 20; Kneeling Backbend 1
5 Full Pullups 5 sets x 6 = 30
3 Half Twist Hold - CC2 (both sides) 20s
10 Hanging Straight Leg Raises 5, 5, 8
- Baithak (Hindoo Squats) 3 sets x 25
10 Closing Bridges to floor - WW up (Gymnast's Bridge) 3 x :20
- Wrestler's Bridge 1:00, 2:30, 2:00, 1:30, 1:15, 1:00
- Gymnast's Bridge (heels on the ground) 3 x :30, 1:15, 1:00
- Bridge Pullovers w dumbbells (Wrestler's Bridge) 2(10 x 6.35 kg) + 2(10 x 6.35 kg) = 127 + 127 = 254 kg (Are first-timers allowed to claim a PR?)
Total Standard Bridge time today 14:00
Total Over an Hour 10:30
Bridge/Bench Press Pullovers 254 kg

This Week in Building Bridges
1. Total Bridge Time 35:05
2. Total Over an Hour 10:30
4. Bridge/Bench Press Pullovers 254 kg


Numbers on left are the CC progression step. Numbers on the right are the reps in each "set."
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Re: CC for the Monk

Post by Rastaman on Wed Mar 27, 2013 7:40 am

Nice work on the Bridge Pullovers !

How do you find the dead lifting fits into your BWE?

Something I intend to try for the first time this year. I'll be claiming a PR as well that day!
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Re: CC for the Monk

Post by Dave on Wed Mar 27, 2013 11:07 am

Wholly cow another deadlift PR. You'll be pulling 300+ in no time!
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CC Week 112 and the end of Building Bridges in March

Post by 98poundweakling on Sun Mar 31, 2013 11:56 pm

TUESDAY
- Wrestler's Bridge 4 x 1:00
- Gymnast's Bridge (heels on the ground) 2 x 1:00
- Bridge Pullovers w dumbbells (Wrestler's Bridge) 2(10 x 7.48 kg) + 2(10 x 7.48 kg) = 149.6 + 149.6 = 299.2 kg New PR
Total Standard Bridge time today 6:00
Bridge/Bench Press Pullovers 299.2 kg


WEDNESDAY duration of workout 80m
- Deadhang from rings 60s
5 Full Pullups 7 sets x 6 = 42
- Hollow Body Rocking; Kneeling Backbend 1
- Forward Roll for Bent Arm Stand 5
10 Hanging Straight Leg Raises 7, 7, 8
3 Half Twist Hold - CC2 (both sides) 20s
10 Closing Bridges to floor (Gymnast's Bridge) 3 x :20
- Wrestler's Bridge 2:00, 1:00
- Gymnast's Bridge (heels on the ground) 2 x 0:30
- Weighted Glute Bridge 79.4 kg x 10, 83.93 kg x 10, 90.74 kg x 10 New PR
Total Standard Bridge time today 5:00
Weighted Glute Bridge max 90.74 kg x 10


THURSDAY
10 Closing Bridges to floor (Gymnast's Bridge) 3 x :20
- Wrestler's Bridge 2:00, 1:00, 1:00
- Gymnast's Bridge (heels on the ground) 1:00
- Bridge Pullovers w dumbbells (Wrestler's Bridge) 2(10 x 8.62 kg) + 2(10 x 8.62 kg) = 192.4 + 192.4 = 384.8 kg New PR
Total Standard Bridge time today 5:00
Weighted Glute Bridge max 90.74 kg x 10


SUNDAY duration of workout 70m
- Deadhang 70s
5 Full Pullups 7 sets x 6 = 42
- Hollow Body Rocking; Dead Bug Bicycles 2 x 20; Kneeling Backbend 1
3 Half Twist Hold - CC2 (both sides) 20s
10 Closing Bridges to floor. (Gymnast's Bridge) 3 x :20
- Wrestler's Bridge 6:36 New PR, 1:00, 1:00
- Weighted Glute Bridge 93.01 kg x 5, 102.08 kg x 10 New PR
- Bridge Pullovers w dumbbells (Wrestler's Bridge) 2(10 x 9.75 kg) + 2(10 x 9.75 kg) = 195 + 195 = 390 kg New PR
Total Standard Bridge time today 9:36
Longest Bridge 6:36
Weighted Glute Bridge max 102.08 kg x 10
Bridge/Bench Press Pullovers 390 kg


This Week in Building Bridges
1. Total Bridge Time 25:36
2. Longest Bridge 6:36
3. Weighted Glute Bridge max 102.08 kg x 10
4. Bridge/Bench Press Pullovers 390 kg


Numbers on left are the CC progression step. Numbers on the right are the reps in each "set."
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DLs and BWEs

Post by 98poundweakling on Mon Apr 01, 2013 12:07 am

Rastaman wrote:Nice work on the Bridge Pullovers !

How do you find the dead lifting fits into your BWE?

Something I intend to try for the first time this year. I'll be claiming a PR as well that day!
Thanks, Chris! The deadlifts have been fun. When I started exercising 3 years ago, I tried them and "didn't get it." It just didn't feel like anything. Not so long ago, I saw Mark Rippetoe on DVD coaching half a dozen different guys and gals - and I got it. Now to build some strength there!

I find it kind of rounds out my BWE, and with a movement that one uses in real life. Oddly enough, I found that when I alternate a set of DLs with the Full Handstand Pushup, my HSpushups are better.

Still considering, however, why my ability to do the HSPUs has diminished. Is it some exercise I am doing that trains the muscles in a way that inhibits the HSPUs? Is it my struggle with health and stamina at the moment? I can't blame it on Great Lent, because my decline started before that. Ah, well! That will be my next challenge.

I will be interested to hear your reaction to how the DLs fit in with your program. You have such a good thing going - wouldn't want to spoil it! Your gains have been incredible. What have you been eating for breakfast??? :eyebrows:
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Re: CC for the Monk

Post by Rastaman on Wed Apr 03, 2013 7:19 am

Thanks mate, I've had some good gains mainly because I've only been focussing on a couple of exercises. The downside is that my HLR, 1 Arm Push and Pistols have not progressed too much.

Funny you should mention breakfast as Ive only just started having breakfast again after 2 months of fasting until lunchtime.

Don't get too concerned with the HeSPU's, youll be banging out consecutive reps in no time!

I didn't start making any considerable gains with the HeSPU's until I started working them atleast 3x a week and increased volume. I know you are experienced enough to work out for yourself what you need to do to progress with these, but dropping back an inch or two to a height where you can do 5 Reps and then working higher reps up 10 reps before attempting full HeSPU's again worked for me. Try alternating higher volume ladders and sets to failure on other days and superset with Pullups. Working some full ROM negatives at the end of the higher volume workouts help as well. (Sorry to ramble on...)

I will definitely work some DLs into my workouts later in the year... thanks for the advice.

Good luck with the Stand to Stand Bridge!... Look forward to seeing your stand to stand bridge video next Bridging Challenge!

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Re: CC for the Monk

Post by Dave on Wed Apr 03, 2013 11:37 am

Rastaman wrote:(Sorry to ramble on...)

Shame on you for sharing your good training experience and insight! :naughty:
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Re: CC for the Monk

Post by Rastaman on Tue Apr 16, 2013 1:43 am

Hey 98, how are the HeSPU's coming along.

Haven't seen you around for a while... hope alls well.
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Spring Thaw

Post by 98poundweakling on Sat Apr 27, 2013 6:21 pm

Rastaman wrote:Haven't seen you around for a while... hope alls well.
Hi, Chris - and everybody! I've been swamped here. Trying to stretch today after 6-days-no-nothin' felt like trying to thaw out a poor sucker who'd been under a glacier for a thousand and one years. Holy Week starts tomorrow. Hopefully, after that, I'll be having a little time to pay attention to the aging body that I live in - and post something.

Must take some pics: The rings are now hung from the rafters (16 feet high) with webslings and shackles. Moved the rack to the side. The space is really open now. Like it!

PS I hear Ili has a vid! Would someone send me the link?
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Re: CC for the Monk

Post by Iliander on Sat Apr 27, 2013 6:34 pm

Hi 98! Here's the link to my channel: [You must be registered and logged in to see this link.] I have 2 very short vids, I'll record more things soon.
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Re: CC for the Monk

Post by Rastaman on Thu May 16, 2013 4:21 am

Hey mate, not much happening here lately. Have you tried those feet elevated Bridges yet?
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Yup

Post by 98poundweakling on Thu May 16, 2013 6:40 pm

Rastaman wrote:Hey mate, not much happening here lately. Have you tried those feet elevated Bridges yet?
Thanks for asking, Chris. I did them as I said I would. They felt GREAT!

At first I tried with my feet too high - couldn't get off the ground. Finally settled on 18.5". Maybe so low because I feel generally run-down and out of practice. After all the busy work here, my immu system rather crashed, with the end result that I have horrible hay fever, allergies and a cold. Trying this week to rest - something I'm not too good at...

Keep up the good work yourself. You are inspiring me to get at it again. In the meantime, I'll wish myself Gute Besserung!
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Re: CC for the Monk

Post by Dave on Thu May 16, 2013 11:12 pm

98poundweakling wrote:In the meantime, I'll wish myself Gute Besserung!

As will I! Get better soon! :)
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Re: CC for the Monk

Post by Rastaman on Thu May 16, 2013 11:44 pm

I'm sure you'll be fighting fit again in no time!
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Re: CC for the Monk

Post by Avocadoshake on Fri May 17, 2013 1:31 am

Ja, rasche Genesung.
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Geriatric Re-introduction to Exercise

Post by 98poundweakling on Mon Jun 17, 2013 2:51 pm

Hi, everybody! Just wanted to check in and let you know that, for the past two months, I decided to exercise rather than post and not exercise. Being able to follow your progress at this site has been an encouragement to me.

On my new Geriatric Re-introduction to Exercise program:raptor:, I just finished a week with FOUR whole workouts. Haven't been able to do that in almost two months! I think I may also soon have time to start posting again.

Please, keep the inspiration coming!
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Re: CC for the Monk

Post by Avocadoshake on Mon Jun 17, 2013 4:03 pm

Well said!
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Re: CC for the Monk

Post by Rastaman on Mon Jun 17, 2013 6:11 pm

I keep looking back at this log for some inspiration myself... would be good to start following your progress again.

How are things looking for the stand to stand Bridge?  End of the year perhaps?
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Old Stuff

Post by 98poundweakling on Wed Jun 19, 2013 8:19 pm

Hi, guys! I'm finally going to start posting again. So glad to be moving again! This is OLD STUFF: Please skip to next entry. I just had to do this for myself.
CC Week #113_4.8.13
FRIDAY in the dumps... 
- Pallette Shuffle. Moved 40 cartons (41 lbs ea.) x 2
- Hollow Body Rocking; Dead Bug Bicycles 20; Kneeling Backbend 1
3 Half Twist Hold - CC2 (both sides) 20s
5 Full Pullups 1, 2, 3, 5, 6
10 Hanging Straight Leg Raises 5
9 Closing Bridges to floor (Gymnast's Bridge) 3 x :15
- Wrestler's Bridge 2:00, 1:00
- Gymnast's Bridge (heels on the ground) Pushups - hold for 2ct at top 5
- Weighted Glute Bridge 95.2 kg x 10
- Bridge Pullovers w barbell (Wrestler's Bridge) 45# Finally got the bar off the ground.
- Barbell Press 45# x 10, 65 x 10
- Deadlift 65# x 5

TUESDAY duration of workout  60:00
- Hollow Body Rocking; Dead Bug Bicycles 20; Kneeling Backbend 1
3 Half Twist Hold - CC2 (both sides) 20s
- Stall/Forward Roll for Bent Arm Stand 4
5 Full Pullups 5 x 6 = 30
10 Hanging Straight Leg Raises 7
9 Closing Bridges to floor w one touch assist from wall (Gymnast's Bridge) 3
- Baithak (Hindu Squat) 2 x 30

SUNDAY duration of workout  60:00
- Deadhang from rings 80s
- Pallette Shuffle. Moved 34 cartons (40 lbs ea.) x 2
3 Half Twist Hold - CC2 (both sides) 20s
- Barbell Press 75# x 10
4 Half Handstand Pushups 5
9 Closing Bridges to floor w one touch assist from wall (Gymnast's Bridge) 3 x :15

CC Week #114_4.15.13
MONDAY
- Baithak (Hindu Squat) 30, 35
5 Full Pullups 6, 6
3 Half Twist Hold - CC2 (both sides) 20s
10 Hanging Straight Leg Raises 7, 7
4 Half Handstand Pushups 3, 5
- Barbell Press 2 sets 75# x 7

WEDNESDAY
- Hollow Body Rocking; Kneeling Backbend
- Baithak (Hindu Squat) 40, 35, 30
5 Full Pullups 6, 6
3 Half Twist Hold - CC2 (both sides) 20s
10 Hanging Straight Leg Raises 7, 7
5 Full Handstand Pushups 1
9 Closing Bridges to floor w one touch assist from wall (Gymnast's Bridge) 3

SUNDAY duration of workout  50:00
- Baithak (Hindu Squat) 30, 35
5 Full Pullups 3, 4, 5, 6, 6 = 24
3 Half Twist Hold - CC2 (both sides) 20s; Hollow Body Rocking; Kneeling Backbend
10 Hanging Straight Leg Raises 7, 7, 8
9 Closing Bridges to floor w one touch assist from wall (Gymnast's Bridge) 3, 1
- some Handstands, club-bell swings

CC Week #115_4.22.13
SATURDAY duration of workout  60:00
- Pavel's SuperJoints warmup
- Baithak (Hindu Squat) 20, 25, 30
- Hollow Body Rocking; Kneeling Backbend 1
- Barbell Press 45# x 10
4 Half Handstand Pushups 3, 5, 5    
10 Hanging Straight Leg Raises 5, 7, 7
10 Closing Bridges to floor (Gymnast's Bridge) 3 x :15

CC Week #116_4.29.13
THURSDAY duration of workout  90:00
10 Hanging Straight Leg Raises 5, 7, 7
- Baithak (Hindu Squat) 5, 10, 15, 20, 25, 30, 25, 20, 15, 10, 5 = 180
- Barbell Press 2 sets 65# x 10
- Hollow Body Rocking; Dead Bug Bicycles 20; Kneeling Backbend 1
3 Half Twist Hold - CC2 (both sides) 20s
- Gymnast's Bridge (heels on the ground) 0:20
8 Wall Walking Bridges 3
5 Full Pullups 1, 2, 3, 4, 5, 4, 3, 2, 1 = 25

SATURDAY
10 Hanging Straight Leg Raises 8, 8, 8
- Deadlift 135# x 5, 185 x 3, 235 x 3, 255 x 3
3 Half Twist Hold - CC2 (both sides) 20s; Hollow Body Rocking; Kneeling Backbend
- Gymnast's Bridge w feet elevated 18.5" (arms locked out, chest pushed forward) 0:30
- EDT Pushups 5:00 10, 9, 8, 7, 6, 5, 4 = 49

CC Week #117 - 119_5.6.13
Nix. Sick with hayfever/spring allergies, exhausted... Three whole weeks...

CC Week #120_5.27.13
SATURDAY duration of workout  55:00
- Deadlift 135# x 3, 185 x 3, 205 x 3, 185 x 3, 135 x 5
- Baithak (Hindu Squat) 5sets x 10 = 50
- Hollow Body Rocking; Kneeling Backbend
- Barbell Press 2 sets 45# x 10
- Gymnast's Bridge w feet elevated 18.5" (arms locked out, chest pushed forward) 0:30
8 Wall Walking Bridges 3
5 Full Pullups 1, 2, 3

SUNDAY duration of workout  60:00
- Burpees 3, 4, 5, 6, 7, 7, 6, 5, 4 = 50
10 Hanging Straight Leg Raises 8, 8, 8
- Deadlift 135# x 5, 185 x 3, 235 x 3, 255 x 3
- Barbell Press 2 sets 65# x 7
- Close Squats (7ct down, hold for 3, 7 up) 2 x 5
- Gymnast's Bridge w feet elevated 18.5" (arms locked out, chest pushed forward) 5 x 0:05
- Handstands 3

TUESDAY duration of workout  60:00
5 Full Pullups 1, 2, 3, 4, 3, 2, 1 = 16
3 Half Twist Hold - CC2 (both sides) 20s; Dead Bug Bicycles 20
- Close Squats (7ct down, hold for 3, 7 up) 5
- Gymnast's Bridge w feet elevated 18.5" (arms locked out, chest pushed forward) 5 x 0:05
- Dand 5, 5, 5, 10 = 25

FRIDAY
- Pavel's SuperJoints warmup

CC Week #121_6.3.13
 SUNDAY duration of workout  70:00
- Pavel's SuperJoints warmup
- Clubbell swings
- Close Squats (7ct down, hold for 3, 7 up) 3
3 Half Twist Hold - CC2 (both sides) 20s
5 Full Pullups 1, 2, 3, 2, 1
- Handstands 3
- Baithak 35
- Dand 15
- Burpees 6 sets x 5 = 30
- Gymnast's Bridge w feet elevated 18.5" (arms locked out, chest pushed forward) 3 x :15

Numbers on left are the CC progression step. Numbers on the right are the reps in each "set."
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CC Week #122_6.17.13

Post by 98poundweakling on Wed Jun 19, 2013 8:22 pm

A great week with 4 workouts. I think it might be called the "Geriatric's Re-introduction to Exercise".

SUNDAY duration of workout  60:00
3 Half Twist Hold - CC2 (both sides) 20s; Kneeling Backbend; Hip Flexor Stretches
5 Full Pullups 3
- Handstands 3, 1
8 Wall Walking Bridges 3
- Gymnast's Bridge w feet elevated 18.5" (arms locked out, chest pushed forward) 2
- Handstands 3, 1
- Baithak 4 x 15 = 60
- Barbell Press 2 sets 45# x 10

TUESDAY duration of workout  70:00
5 Full Pullups 2, 3, 4, 5, 6 = 20
3 Half Twist Hold - CC2 (both sides) 20s; Kneeling Backbend; Hip Flexor Stretches
8 Wall Walking Bridges 3
- Gymnast's Bridge w feet elevated 18.5" (arms locked out, chest pushed forward) 3 x :20
- Handstands - working on free HS 3
- Baithak 4 x 20 = 80
- Dand 15

THURSDAY duration of workout  65:00
5 Full Pullups 2, 3, 4, 5, 6 = 20
3 Half Twist Hold - CC2 (both sides) 20s; Kneeling Backbend; Hip Flexor Stretches
8 Wall Walking Bridges 3
- Gymnast's Bridge w feet elevated 18.5" (arms locked out, chest pushed forward) 3 x :20
- Handstands - working on free HS 3
- Baithak 4 x 20 = 80
- Dand 15

SATURDAY duration of workout  80:00
5 Full Pullups 1, 2, 3, 4, 5, 5, 4, 3, 2, 1 = 30
3 Half Twist Hold - CC2 (both sides) 20s
- Kneeling Backbend; Hip Flexor Stretches; Hollow Body Rocking; Dead Bug Bicycles 20
8 Wall Walking Bridges 3
- Gymnast's Bridge w feet elevated 18.5" (arms locked out, chest pushed forward) 3 x :20
- Handstands - working on free HS 3
- Baithak 5 x 20 = 100
- Barbell Press 2 sets 60# x 12

Numbers on left are the CC progression step. Numbers on the right are the reps in each "set."
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Re: CC for the Monk

Post by 98poundweakling on Wed Jun 19, 2013 8:33 pm

Rastaman wrote:
How are things looking for the stand to stand Bridge?  End of the year perhaps?



Hi, Chris! Your phenomenal progress is keeping my motivation high. Stand to Stand? Is there a wheel-chair version? That's a long ways off for me. I have been thinking that the Closing Bridges were not going to happen for me, but this long break has actually been good for me. My bridges are better than before. I'm still not at a real Closing Br. I'll let you know if and when I come in for a soft landing like Dospooks. In the meantime, I really like the way the elevated-feet-bridges feel. Awesome!

Thanks Dom! I hope you are still walking!
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CC Week #123_6.24.13

Post by 98poundweakling on Sat Jul 06, 2013 1:07 pm

MONDAY duration of workout  80:00
3 Half Twist Hold - CC2 (both sides) 20s; Kneeling Backbend; Hip Flexor Stretches
5 Full Pullups 2, 3, 4, 5, 6, 6, 5, 4, 3, 2 = 40
3 Wall Handstands 3
8 Wall Walking Bridges 3
- Gymnast's Bridge w feet elevated 18.5" (arms locked out, chest pushed forward) 3 x :20
- Baithak 4 x 30 = 120
- Dand 16

WEDNESDAY duration of workout  65:00
3 Half Twist Hold - CC2 (both sides) 20s; Kneeling Backbend; Hip Flexor Stretches; Hollow Body Rocking
8 Wall Walking Bridges 3
- Gymnast's Bridge w feet elevated 18.5" (arms locked out, chest pushed forward)  :30
3 Half Handstand Pushups 5, 5
10 Hanging Straight Leg Raises 9, 10
- Deadlift 155# x 3, 195 x 3, 225 x 3, 250 x 3, 185 x 3
- Barbell Press 65# x 10

FRIDAY duration of workout  90:00   Hot weather...
5 Full Pullups 1, 2, 3, 4, 5, 6, 6, 5, 4, 3, 2, 1 = 42
3 Half Twist Hold - CC2 (both sides) :20; Kneeling Backbend; Hip Flexor Stretches;
Hollow Body Rocking, Dead Bug Bicycles 25
8 Wall Walking Bridges 1
- Gymnast's Bridge w feet elevated 18.5" (arms locked out, chest pushed forward) 3 x :20
2 Handstands 2
- Baithak 4 x 35 = 140

Numbers on left are the CC progression step. Numbers on the right are the reps in each "set."
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CC Week #124_7.1.13

Post by 98poundweakling on Sat Jul 06, 2013 1:11 pm

MONDAY duration of workout  80:00
3 Half Twist Hold - CC2 (both sides) 20s; Kneeling Backbend; Hip Flexor Stretches
5 Full Pullups 1, 2, 3, 4, 5, 6, 7, 6, 5, 4, 3, 2, 2 = 50
3 Wall Handstand
8 Wall Walking Bridge
- Gymnast's Bridge w feet elevated 18.5" (arms locked out, chest pushed forward) 3 x :20
- Baithak 50
- Close Squats 15

WEDNESDAY duration of workout  50:00
3 Half Twist Hold - CC2 (both sides) 20s; Kneeling Backbend; Hip Flexor Stretches
8 Wall Walking Bridges 3
- Gymnast's Bridge w feet elevated 18.5" (arms locked out, chest pushed forward)  :30
3 Half Handstand Pushups 5, 5
10 Hanging Straight Leg Raises 10, 8, 8
- Barbell Press 55# x 10, 65 x 10, 75 x 10

FRIDAY duration of workout  50:00   Had the pleasure of guiding an older gent, former soccer player on the Moscow (USSR) team, to some calisthenics. He is tired of being an old man with a heart condition who never moves and too often smokes. Hopefully we can change the last two a bit!

SATURDAY duration of workout 30:00
5 Full Pullups 3, 5, 5, 7 = 20
3 Half Twist Hold :20; Kneeling Backbend; Hip Flexor Stretches;
- Gymnast's Bridge w feet elevated 18.5" (arms locked out, chest pushed forward) 2 x :30
- Baithak 30, 40, 25 = 95

Numbers on left are the CC progression step. Numbers on the right are the reps in each "set."
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Re: CC for the Monk

Post by Rastaman on Sat Jul 06, 2013 7:48 pm

Consistent workouts 98!

Hope your getting something out of the elevated bridges as well.  I've found a big improvement to my GB.

Good luck with your new recruit :twisted: 
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Re: CC for the Monk

Post by 98poundweakling on Sun Jul 07, 2013 6:50 pm

Rastaman wrote:Consistent workouts 98!

Hope your getting something out of the elevated bridges as well.   
Thanks, Chris! Right now, I'm getting something out of anything I do, since exercise time is really hard to come by. In addition to that, I'm not tough like Mike (itlives). Humidity and I would be fast friends if would get to sit down for a cold one. Other than that, it really zaps my energy. Of course, wearing normal street clothes and then two more layers of black on top of that is a challenge in itself.:crybaby: My goats don't like humidity either. So, I sheared all three of them two weeks ago. Can you imagine wearing a mink coat in this weathuh?

The elevated bridges feel awesome. I can tell they are forcing me, even if unwillingly, towards an honest closing bridge!

Are you out on the water? Hope you are enjoying your summer!
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Re: CC for the Monk

Post by itlives on Sun Jul 07, 2013 11:08 pm

:wave: 
Good to see back Friar! Thanks for the magazine. You guys sure do have a lot of neat food places up there 8) 
We (Pastor and I), are going to try aquaponics (fish and plants living symbiotically). Those kids are learning some valuable life lessons.
Good work going on, keep it up!
PS- I use your sigline all the time to everyone that asks any thing about "How am I supposed to eat?" :scratch: 
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Re: CC for the Monk

Post by 98poundweakling on Mon Jul 08, 2013 2:13 pm

itlives wrote:I use your sigline all the time to everyone that asks any thing about "How am I supposed to eat?" :scratch: 
Hi, Mike! Sad thing it is, that we have to be taught how to eat! Eating well and wisely might cost more up front, but to be healthy later in life and not have to pay for docs, meds and treatment is well worth it.
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Re: CC for the Monk

Post by itlives on Mon Jul 08, 2013 3:09 pm

The only thing I would change is "to be healthy NOW" . Most people don't even know how good "normal" feels!
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Re: CC for the Monk

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