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CC for the Monk

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Re: CC for the Monk

Post by Rastaman on Mon Jul 08, 2013 6:17 pm

98poundweakling wrote:
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!

Hey mate,
Not on the water at the moment, working from home.  Winter here in Aus, but still managing to get a sweat up some of the time.  

Yeah, I'm getting alot from the elevated bridging as well and I'm sure my Bridge and Closing Bridge has improved some.  Also using these as a warm up to HeSPU work, with the feet on a high elevation (75-85 cm) and pushing up into a Bridge and pushing the chest through.
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CC Week #125_7.8.13

Post by 98poundweakling on Wed Jul 10, 2013 1:48 pm

Another full week of everything but exercise. Need to exercise my patience...

SATURDAY duration of workout  45:00  temp in the garage attic gym 91.2ºF
- Shovelglove workout (6# sledgehammer) 15:00 5 sets of shovel, curn butter, chop wood, drive post, tree chop
8 Wall Walking
3 Half Twist Hold :20; Kneeling Backbend; Hip Flexor Stretches
- Gymnast's Bridge w feet elevated 18.5" (arms locked out, chest pushed forward) :30
- Baithak 70

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 itlives on Wed Jul 10, 2013 2:59 pm

Good work Friar. I hope your schedule lets you get in more work (outs) .
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CC Week126_7.13.13

Post by 98poundweakling on Sat Jul 13, 2013 1:08 pm

It was fun to have a go at jumping rope and have it feel good - good for my lungs! Last time I j-roped was Dec. 8, 2009, my very first day of exercising! It remains firm in my memory, because on that day, from jumping rope, I broke my L calcaneus - and was then out for 4 months, as far as leg work was concerned.

I am learning great stuff swinging the sledgehammer around. (I got the pink one - only 6#.) It's helping my grip strength and my L elbow's tendency towards tendonitis. In the past I had just been making a hook out of my fingers (for pullups, deadlift, etc.), but now I am actually gripping the bar, sledgehammer or rings.:duh:  I think this way I'll be less prone to injury, as well as building some strength. Amazing, well-rounded DOMS from the shovelglove. I already feel the improvement in my arms and shoulders.

MONDAY duration of workout 60:00
3 Half Twist Hold 20s; Kneeling Backbend; Hip Flexor Stretches
5 Full Pullups 4, 5, 7 x 3 = 30
3 Wall Handstand 1
8 Wall Walking Bridge 3
- Barbell Press 45# x 10
- Shovelglove exercsises 15:00 3 sets x 7 of Shovel, Churn Butter, Chop Wood, Drive Post, Tree Chop

WEDNESDAY duration of workout 80:00
3 Half Twist Hold - CC2; Kneeling Backbend; Hip Flexor Stretches
8 Wall Walking Bridges 3
- Gymnast's Bridge w feet elevated 18.5"  1:00
3 Wall Handstand 1
6 Close Squats 5
10 Hanging Straight Leg Raises 10, 8, 8
- Deadlift 185# x 3, 205 x 3, 225 x 3, 245, x 3, 265 x 3, 185 x 3

THURSDAY duration of workout  15:00
- Shovelglove Workout 7 reps each of 14 exercises: Shovel, Churn Butter, Chop Wood, Flip the Lever (Curl Swings), Drive Fence Posts, Hoist the Sack, Tuck Bales, Stoke the Oven, The Fireman, Canoe Paddle, Samurai + Thrust, Scythe, Start Mower/Pull Weeds, Moulinet

FRIDAY duration of workout  80:00
4 Half Handstand Pushups (down to 5" of phone books) 4 sets x 5
3 Half Twist Hold :20; Kneeling Backbend; Hip Flexor Stretches
- Gymnast's Bridge w feet elevated 18.5"  :30
- Baithak 50, 50
8 Wall Walking Bridges 3
10 Hanging Straight Leg Raises 9, 9
- Jump Rope :30, :45, 1:00
- Shovelglove Workout 7 reps each of the 14 exercises above

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 itlives on Sat Jul 13, 2013 11:15 pm

I have to go find that shovel glove workout. I think my people would like it :nod: 

Good to see you busy at something other than busy work ;) 
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shovelglove

Post by 98poundweakling on Sun Jul 14, 2013 12:07 am

itlives wrote:I have to go find that shovel glove workout. I think my people would like it :nod: 
That's easy: The Shovelglove Homepage. Be sure to see the short video demonstrations  by him and another loyal enthusiast named Phayze for the non-canonical exercises.
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Re: CC for the Monk

Post by itlives on Sun Jul 14, 2013 9:16 am

Thanks! I stayed up a little late last night and watched them on you toob.
I'm going to check out your links now.
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Re: CC for the Monk

Post by Dave on Sun Jul 14, 2013 11:56 am

Shovelglove is excellent! :up:
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CC Week #127_7.20.13 Heat Wave Week

Post by 98poundweakling on Sun Jul 21, 2013 4:16 pm

Sure is hot in the garage attic gym! It's the humidity, however, that kills me. I have to take extra time to melt into it; then I can pick up speed and actually enjoy the bikram-esque bodyweight exercises. I even packed in a PR!

SUNDAY duration of workout  20:00
- Shovelglove Workout 15:00 15 exercises (Shovel, Churn Butter, Chop Wood, Flip the Lever [Curl Swings], Drive Fence Posts, Hoist the Sack, Tree Chop, Tuck Bales, Stoke the Oven, The Fireman, Canoe Paddle, Samurai + Thrust, Scythe, Start Mower/Pull Weeds, Moulinet)
- Jump Rope 1:00

MONDAY duration of workout  75:00
3 Half Twist Hold 20s; Kneeling Backbend; Hip Flexor Stretches
5 Full Pullups 7, 6, 5, 4, 4, 4, 4, 3, 3, 3, 3, 2, 2, 2, 2, 1 = 55
- Jump Rope 4 x :30
8 Wall Walking Bridge 3
- Barbell Press 65# x 10
- Baithak 25, 30, 35
3 Wall Handstand 1
- Gymnast's Bridge w feet elevated 18.5"  :30

WEDNESDAY duration of workout  90:00
3 Half Twist Hold - CC2; Kneeling Backbend; Hip Flexor Stretches
8 Wall Walking Bridges 3
- Gymnast's Bridge w feet elevated 18.5"   :30
- Deadlift 135# x 3, 185 x 3, 205 x 3, 225 x 3, 245 x 3, 265 x 3, 275 x 2 PR!!!, 185 x 3
3 Wall Handstand 1
- Jump Rope  :30 (Broke the jump rope...)
10 Hanging Straight Leg Raises 5, 6, 7
4 Half Handstand Pushups (5" of phone books) 3 sets x 5

THURSDAY duration of workout   20:00
- Shovelglove Workout 15:00 15 exercises (see Monday)
- Jump Rope  (repaired the jump rope...) :30, :45, 1:00

SATURDAY duration of workout  90:00   temp in the garage attic gym 92ºF
3 Half Twist Hold :20; Kneeling Backbend; Hip Flexor Stretches
- Gymnast's Bridge w feet elevated 18.5"  :30
3 Wall Handstand 2
- Baithak 25, 30, 35, 40
5 Full Pullups 7, 6, 5, 5, 4, 4, 4, 4, 3, 3, 3, 3, 2, 2, 2, 2, 1 = 60
8 Wall Walking Bridges 3
- Barbell Press 45# x 10, 65 x 10, 75 x 8, 85 x 5
- Jump Rope 3 x :30

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 itlives on Sun Jul 21, 2013 10:53 pm

Nice going there monk! you're 35 lb. ahead of me on the DL!
Pull-ups are looking strong, too.!
:up: :clappy: 
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Re: CC for the Monk

Post by 98poundweakling on Mon Jul 22, 2013 2:33 pm

itlives wrote:Nice going there monk! you're 35 lb. ahead of me on the DL!
Pull-ups are looking strong, too.!
:up: :clappy: 
Thanks, Mike! I'm looking forward to this week of temperatures 10º < last week! I'll have no excuse for not pushing it a little more.
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Re: CC for the Monk

Post by Dave on Mon Jul 22, 2013 2:37 pm

Oooh, nice deadlifting! 300 is around the corner!
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Re: CC for the Monk

Post by 98poundweakling on Mon Jul 22, 2013 2:50 pm

Dave wrote:Oooh, nice deadlifting!  300 is around the corner!
Sure hope so! I'm feeling a little more optimistic now that I have better grip strength, due in part to shovelgloving.
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Re: CC for the Monk

Post by Rastaman on Wed Jul 24, 2013 8:43 am

Hey mate, great volume on the pullups and congrats on the Deadlift PR!

Thought you might be interested in this one;
[You must be registered and logged in to see this link.]
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Re: CC for the Monk

Post by 98poundweakling on Wed Jul 24, 2013 7:01 pm

Rastaman wrote:Hey mate, great volume on the pullups and congrats on the Deadlift PR!
Thanks, Chris! It sure feels good to be moving again.

Rastaman wrote:Thought you might be interested in this one;
[You must be registered and logged in to see this link.]
There's my backbend! I'm glad to see it presented with a progression. Having the arms above head definitely changes the leverage. I couldn't help but watch the acro-yoga clip listed there, as well. Looks like great fun for both!
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Re: CC for the Monk

Post by itlives on Wed Jul 24, 2013 7:15 pm

I think I'm going to try some of that acro-yoga with my wife -if she'll let me, that is.
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Re: CC for the Monk

Post by 98poundweakling on Wed Jul 24, 2013 7:19 pm

itlives wrote:I think I'm going to try some of that acro-yoga with my wife -if she'll let me, that is.
I'd really like to see the fails and bails on video.:twisted: Hope everyone will be having a good time!
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CC Week #128_7.28.13

Post by 98poundweakling on Mon Jul 29, 2013 1:47 pm

WEDNESDAY duration of workout  80:00
5 Full Pullups 7, 6, 5, 5, 5 sets x 4, 5 sets x 3, 4 sets x  2, 1 = 67
3 Half Twist Hold - CC2; Kneeling Backbend; Hip Flexor Stretches
8 Wall Walking Bridges 3
- Gymnast's Bridge w feet elevated 25.5"   :30
3 Wall Handstand 2

SATURDAY duration of workout  75:00
3 Half Twist Hold :20; Kneeling Backbend; Hip Flexor Stretches
4 Half Handstand Pushups 3, 6, 5, 5
- Baithak 30, 30, 40 = 100
- Deadlift 135# x 3, 185 x 3, 210 x 3, 235 x 3, 260 x 3, 280 x failed twice, 275 x fail, 185 x 3
10 Hanging Straight Leg Raises 7, 8, 9

SUNDAY duration of workout  15:00
- Shovelglove Workout 15 exercises

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 itlives on Mon Jul 29, 2013 3:37 pm

Keeping it real and keeping it steady. Good work, Fr.
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Re: CC for the Monk

Post by 98poundweakling on Tue Jul 30, 2013 8:16 pm

itlives wrote:Keeping it real and keeping it steady. Good work, Fr.
Thanks! You hit the nail on the head. Just trying to hang in there.
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CC Weeks 129 - 133

Post by 98poundweakling on Mon Sep 02, 2013 8:13 pm

Five Weeks' Worth
So much for my hopes to post more frequently. I still visit the site to gain inspiration for my exercising. One Deadlift PR hidden in here, thanks to increased grip and forearm strength from the Shovelglove workout.

CC Week #129
SATURDAY duration of workout  30:00
- Superjoints (Pavel) warmup
- Jump Rope 1:00
- Shovelglove Workout 15 exercises in 15:00
3 Half Twist Hold :20; Hip Flexor Stretches
8 Wall Walking Bridges 1
- Gymnast's Bridge w feet elevated 25.5"   :30
4 Half Handstand Pushups 5"  5

CC Week #130
MONDAY duration of workout  70:00
- Jump Rope 1:00, 1:00
- Kneeling Backbend; Hip Flexor Stretches; 3 Half Twist Hold :20
- Hollow Body Hold :30; Dead Bug Bykkes 25
10 Hanging Straight Leg Raises 8, 8
- Baithak 40
8 Wall Walking Bridges 3
- Gymnast's Bridge w feet elevated 25.5"   :30
4 Half Handstand Pushup 5"  5, 5
- Indian Club swinging 3:00

TUESDAY duration of workout 20:00
- Jump Rope 1:00, 1:00
- Indian Club swinging 2:00
- Shovelglove Workout 15 exercises 15:00

WEDNESDAY duration of workout  60:00
- Deadlift 135# x 3, 185 x 3, 225 x 1, 265 x 13, 280 x 1 PR!, 185 x 3
- Shovelglove: Moulinet 7 each side
- Kneeling Backbend; Hip Flexor Stretches; Half Twist Hold :20
- Gymnast's Bridge w feet elevated 25.5"   :30
4 Half Handstand Pushups 5"  5
- Barbell Press 70# x 10

SATURDAY duration of workout  60:00
5 Pullups 7, 6, 3 sets x 5, 5 sets x 4, 5 sets x 3, 5 sets x 2, 1, 1 = 75
3 Half Twist Hold :20; Hip Flexor Stretches; Kneeling Backbend
- Jump Rope 4 x :30
4 Half Handstand Pushups 5"  5, 5

CC Week #131
TUESDAY duration of workout  70:00
- Jump Rope 3 x 1:00
- Shovelglove Workout 15 exercises in 15:00
3 Half Twist Hold :20; Hip Flexor Stretches; Plow; Kneeling Backbend
10 Hanging Straight Leg Raises 10, 10
8 Wall Walking Bridges 3
- Barbell Press 65# x 5, 70 x 5, 75 x 5, 80 x 5, 85 x 5
- Gymnast's Bridge w feet elevated 25.5" :30
- Dand 15

THURSDAY duration of workout  65:00
5 Pullups 8, 7, 6, 3 sets x 5, 5 sets x 4, 5 sets x 3, 4 sets x 2, 1 = 80
- Jump Rope :40, :40
3 Half Twist Hold :20; Hip Flexor Stretches; Plow; Kneeling Backbend
8 Wall Walking Bridges 3
- Gymnast's Bridge w feet elevated 25.5" :30

SATURDAY duration of workout  75:00
- Jump Rope 1:00
- Shovelglove Workout: Moulinet, Flip Lever
3 Half Twist Hold :20; Hip Flexor Stretches; Plow; Kneeling Backbend
10 Hanging Straight Leg Raises 10, 8, 10
8 Wall Walking Bridges 3
4 Half Handstand Pushups 5"  5, 6, 6
- Gymnast's Bridge w feet elevated 25.5" :30
- Baithak 3 x 35

CC Week #132
WEDNESDAY duration of workout  45:00
- Jump Rope 1:00, 1:00
- Shovelglove Workout 15 exercises in 15:00
3 Half Twist Hold :20; Hip Flexor Stretches; Plow; Kneeling Backbend
4 Half Handstand Pushups 5"  5, 5
- Gymnast's Bridge w feet elevated 25.5"

SATURDAY duration of workout  60:00
- Jump Rope 1:00
- Shovelglove Workout 15 exercises in 20:00
3 Half Twist Hold :20; Hip Flexor Stretches; Kneeling Backbend
- Alternating: 1 Pullup, 1 Hanging Straight Leg Raise 3 x 3
8 Wall Walking Bridges 4
- Gymnast's Bridge w feet elevated 25.5" :30
- Baithak 30
- Barbell Press 90# x 5

CC Week #133
TUESDAY duration of workout  70:00
5 Pullups 8, 7, 6, 4 sets x 5, 5 sets x 4, 5 sets x 3, 6 sets x 2, 3 sets x 1 = 85
- Jump Rope 3 x :30
- Dead Bug Bykkes 3 x 20
3 Half Twist Hold :20; Hip Flexor Stretches; Plow; Kneeling Backbend
- Gymnast's Bridge w feet elevated 25.5"
8 Wall Walking Bridges 3

THURSDAY duration of workout  75:00
- Jump Rope 1:00, 1:00
- Baithak 35
- Shovelglove Workout 15 exercises
3 Half Twist Hold :20; Hip Flexor Stretches; Kneeling Backbend; Plow                                                  
4 Half Handstand Pushups 3"  3, 3, 2, 2
8 Wall Walking Bridges 3
10 Hanging Straight Leg Raises 10
- Gymnast's Bridge w feet elevated 25.5" :30
5 Pullups 4

SUNDAY duration of workout  75:00
- Jump Rope 1:15
- Deadlift 135# x 3, 185 x 3, 230 x 1, 255 x 1, 265 x 1, 275 = fail, 185 x 3
- Shovelglove Workout 5 exercises
3 Half Twist Hold :20; Hip Flexor Stretches; Kneeling Backbend; Plow                                                  
8 Wall Walking Bridges 3
- Barbell Press 45# x 12
- Gymnast's Bridge w feet elevated 25.5" :30

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 itlives on Mon Sep 02, 2013 9:38 pm

Good to see the good Friar again!
I need to practice the shovelglove stuff more. I've got some girls that are getting into hitting the tire. When we are walking back to the dungeon, I make them take a step, do the shovel and fling the poo.
They love it!
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CC Week 134

Post by 98poundweakling on Mon Sep 09, 2013 2:35 pm

TUESDAY duration of workout  80:00
- Deadlift 135# x 3, 185 x 5, 215 x 3, 235 x 2, 250 x 1, 260 x 1, 270 x 1, 280 x 1, 285 x 1 PR, 185 x 1
3 Half Twist Hold - CC2; Kneeling Backbend; Hip Flexor Stretches; Plow
8 Wall Walking Bridges 3
- Gymnast's Bridge w feet elevated 25.5"   :30
3 Wall Handstand 2

THURSDAY duration of workout  120:00
- Joints warmup, stretches 20:00
5 Full Pullups 8, 7, 6, 5 sets of 5, 5 sets x 4, 5 sets x 3, 4 sets x  2, 1 = 90
3 Half Twist Hold :20; Kneeling Backbend; Hip Flexor Stretches; Plow
8 Wall Walking Bridges 3
- Out cold - asleep on the mats 15:00
- Dead Bug Bykkes 25, 25
- Gymnast's Bridge w feet elevated 25.5"   :30
- Shovelglove 5 exercises
- Jump Rope 1:00

FRIDAY duration of workout  40:00
- Joints warmup, stretches 15:00
- Jump Rope 1:00, 1:00
- Shovelglove Workout 15 exercises 20:00

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 Brahma Bill on Mon Sep 09, 2013 2:48 pm

Congrats on the DL PR Fr. Bon! Nice! :D 
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Re: CC for the Monk

Post by itlives on Mon Sep 09, 2013 3:06 pm

98poundweakling wrote:
TUESDAY duration of workout  80:00
- Deadlift 285 x 1 PR
- Out cold - asleep on the mats 15:00
Congrats on the PR!!!

You got me beat on the out cold by about 5 minutes!
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Re: CC for the Monk

Post by Dave on Mon Sep 09, 2013 4:00 pm

Well now, 285! Not so bony anymore, eh Bones? :clappy:
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Re: CC for the Monk

Post by Rastaman on Mon Sep 09, 2013 7:26 pm

Congrats on the PR mate!

I notice you've dropped off on working the Closing Bridges, or are you perfecting your bridge before continuing with the progressions?
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Hi, everybody!

Post by 98poundweakling on Mon Oct 14, 2013 3:01 pm

Rastaman wrote:Congrats on the PR mate!

I notice you've dropped off on working the Closing Bridges, or are you perfecting your bridge before continuing with the progressions?
Thanks, Chris - and Bill and Mike and Dave! Your encouragement has helped me to progress. I ask forgiveness for not posting my thanks, earlier. I did see all of your well wishes shortly after you wrote them, but my lazy streak got the better of me. Meanwhile, I have been battling health and a busy schedule trying to make time to move the old body. In my next posts, you'll see what you have inspired me to do.

Chris, the Closing Bridges are a goal not forgotten, but postponed. Even though my bridges are getting better with minimal attention, I and my back are not conditioned enough to seriously go after that goal. However, you certainly did stoke the fire with that video of your self on the beach in that nice Australian sunset!
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The rest of September

Post by 98poundweakling on Mon Oct 14, 2013 3:14 pm

I'm still alive and kicking, just missing the time I used to have to post. So, here's to catching up! In spite of weather-change illnesses, I achieved a couple of PRs that put a smile on my face. My weight is up 6 whopping pounds! Very happy about that, too.

CC Week #135
MONDAY duration of workout  60:00
- Jump Rope 3 x 1:00
8 Wall Walking Bridges 3
10 Hanging Straight Leg Raises 12, 11, 8
- Shovelglove 10 exercises
3 Half Twist Hold :20; Kneeling Backbend; Hip Flexor Stretches; Plow
4 Half Handstand Pushups 3"  5 x 2
- Gymnast's Bridge w feet elevated 25.5"   :30

WEDNESDAY duration of workout  120:00
- Shovelglove 10 exercises
5 Full Pullups 8, 7, 6, 6, 6 sets of 5, 5 sets x 4, 3, 3, 2, 1 = 95
- Dead Bug Bikes 25
3 Half Twist Hold :20; Kneeling Backbend; Hip Flexor Stretches; Plow

FRIDAY duration of workout  55:00
- Shovelglove 15 exercises
3 Half Twist Hold :20; Kneeling Backbend; Hip Flexor Stretches; Plow
- Gymnast's Bridge w feet elevated 25.5"   :30
8 Wall Walking Bridges 3
- Jump Rope 1:00, 1:00

CC Week #136
All week sick with a cold, but had to move - getting stagnant, stuck.
MONDAY duration of workout  70:00
- Deadlift 135# x 8, 185 x 3, 220 x 3, 240 x 2, 260 x 1, 275 x 1, 285 x 1, 290 x 1 PR, 185 x 5
3 Half Twist Hold - CC2; Kneeling Backbend; Hip Flexor Stretches; Plow
8 Wall Walking Bridges 3
- Shovelglove 3 exercises
- Deadhang :15, :20
- Jump Rope 1:00

FRIDAY still sick...
- 50 cartons of books shuffled from one palette to another

CC Week #137
Super busy this week. Only got to see my "gym" on Monday
MONDAY duration of workout  70:00
- Baithak 35, 35
- Shovelglove 15 exercises
- Gymnast's Bridge w feet elevated 25.5"   :30
4 Half Handstand Pushups 3"  1, 2, 1, 1, 1
3 Half Twist Hold - CC2; Kneeling Backbend; Hip Flexor Stretches; Plow
10 Hanging Straight Leg Raises 9, 10
8 Wall Walking Bridges 3
WEDNESDAY Unload and reload 3 palettes of book cartons.
THURSDAY Hay run! Pitched 24 bales (at 40 lbs. each) twice. Great "second cutting" hay - the goats are happy!
FRIDAY Unload palettes and stack cartons up on 3rd floor.

Numbers on left are the CC progression step. Numbers on the right are the reps in each "set."
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First Half of October

Post by 98poundweakling on Mon Oct 14, 2013 3:21 pm

CC Week #138
Since last Friday, ill with a debilitating cold and sore throat.
MONDAY duration of workout  30:00
Depressed. Feeling stiff and stuck. I felt too sick to exercise, but had to counteract this growing feeling of paralysis. After dragging myself upstairs to the garage attic gym, I did about 3 reps of everything I could think of - and finally got warmed up and ready to go back to bed.

WEDNESDAY duration of workout  70:00
5 Full Pullups 9, 8, 7, 3 sets x 6, 5 sets of 5, 4, failure: could not do 1 more.
3 Half Twist Hold :20; Kneeling Backbend; Hip Flexor Stretches; Plow
- Jump Rope 4 x :30
8 Wall Walking Bridges 3

THURSDAY duration of workout  60:00
- Mucked the goat pen. Great work for my weak grip strength and forearms!

FRIDAY duration of workout  55:00
- Shovelglove 15 exercises
3 Half Twist Hold :20; Kneeling Backbend; Hip Flexor Stretches; Plow
8 Wall Walking Bridges 3
- Baithak 40
10 Hanging Straight Leg Raises 8, 8

CC Week #139 - A PR WEEK
Pushing through the cold and sore throat with EXERCISE, Chinese herbs - and more sleep.
MONDAY duration of workout  2:20:00
You read that right, two hours and twenty. It took me the longest time to get going. Only two mat naps! Struggling to get any momentum.
3 Half Twist Hold :20; Kneeling Backbend; Hip Flexor Stretches; Plow
- Gymnast's Bridge w feet elevated 25.5"   :30
5 Full Pullups 9, 8, 7, 4 sets x 6, 6 sets of 5, 4 sets x 4, 3, 3 = 100
- Jump Rope 7 x :30
8 Wall Walking Bridges 3

THURSDAY duration of workout 80:00
- Jump Rope 5 x :45
- Shovelglove 15 exercises
3 Half Twist Hold :20; Kneeling Backbend; Hip Flexor Stretches; Plow
10 Hanging Straight Leg Raises 6, 8, 8
- Deadhang :20, :30, :45
6 Close Squats 6
8 Wall Walking Bridges 3

SATURDAY duration of workout  90:00
- Deadlift 135# x 5, 185 x 3, 220 x 3, 240 x 2, 260 x 1, 275 x 1, 285 x 1, 295 x 1 PR, 300 x 1 PR!!!, 185 x 5
8 Wall Walking Bridges 3
3 Half Twist Hold :20; Kneeling Backbend; Hip Flexor Stretches; Plow
- Jump Rope :45, :45, 1:00, 1:45

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 Brahma Bill on Mon Oct 14, 2013 6:32 pm

So that's 15 lbs added to your deadlift in a Month? Nice!!
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Hello, Bill!

Post by 98poundweakling on Mon Oct 14, 2013 8:21 pm

Brahma Bill wrote:So that's 15 lbs added to your deadlift in a Month? Nice!!
Thanks, Bill! I guess you're right. I didn't think of it that way. Getting to 300 was a nice little consolation during hard times!
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Re: CC for the Monk

Post by itlives on Mon Oct 14, 2013 10:45 pm

Wooo Hooo! Great achievement on getting to 300 lb.s dl!!!
I'm very proud of you in soldering through your illness(es). You are very inspirational to me!
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Re: CC for the Monk

Post by Rastaman on Mon Oct 14, 2013 10:50 pm

:^:  x 2.
Awesome work as always mate!
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CC Week #140

Post by 98poundweakling on Thu Oct 24, 2013 7:45 pm

Taking it easy this week, just trying to keep some flow. Also, finding courage to go back to One Leg Squats and Handstand Pushups.

MONDAY duration of workout  45:00
- Shovelglove 7 exercises, 10 reps of each
3 Half Twist Hold :20; Kneeling Backbend; Hip Flexor Stretches; Plow
-  Baithak 25, 25
10 Hanging Straight Leg Raises 5, 6, 7
- Jump Rope 1:00, 1:00
4 Half Handstand Pushups 3"   5 x 1

THURSDAY duration of workout  60:00
5 Full Pullups 9, 9, 7, 6
- Barbell Press w Fat Gripz 45# x 10, 65# x 10, 85# x 3
8 Wall Walking Bridges 3
- Jump Rope 1:00, 1:00
- Gymnast's Bridge w feet elevated 25.5"   :30
- Shovelglove 10 exercises, 10 reps of each
4 Half Handstand Pushups 3"   2, 1
3 Half Twist Hold :20; Kneeling Backbend; Hip Flexor Stretches; Plow

SATURDAY duration of workout  50:00
- Gymnast's Bridge w feet elevated 25.5"   :30
10 Hanging Straight Leg Raises 5, 6, 7
- Shovelglove 8 exercises, 10 reps of each
3 Half Twist Hold :20; Kneeling Backbend; Hip Flexor Stretches; Plow
8 Half One Leg Squat 5, 5
4 Half Handstand Pushups 3"   2, 2
8 Wall Walking Bridges 3

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 itlives on Thu Oct 24, 2013 8:10 pm

Keepin' it real, that's the Friar!
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Re: CC for the Monk

Post by itlives on Fri Dec 06, 2013 12:15 pm

Hey Friar! I hope you're doing well. Let us know what's up. It's not like you to stay gone for so long....
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Hallo

Post by 98poundweakling on Sun Dec 15, 2013 3:11 pm

itlives wrote:Hey Friar! I hope  you're doing well. Let us know what's up. It's not like you to stay gone for so long....
Hey, Mike! Thanks for the message. I hope you will be seeing more of me soon. I have been struggling for exercise time, and moreso for time to post my humble efforts. In response to my heart health, I have just recently realized I have to do much more exercising than in the past few months. Last week I began in earnest. Hint: an iron pendulum has been involved. :kbswing:
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Re: CC for the Monk

Post by Avocadoshake on Sun Dec 15, 2013 3:49 pm

Let's swing!
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Re: CC for the Monk

Post by Dave on Sun Dec 15, 2013 4:01 pm

Iron pendulum = win! :up:
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Re: CC for the Monk

Post by itlives on Sun Dec 15, 2013 9:13 pm

Dave wrote:Iron pendulum = win!  :up:

X2! I like the name! Finished my workout today with iron pendulums!
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CC Week 147-150

Post by 98poundweakling on Tue Dec 31, 2013 8:18 pm

Best wishes to all for a blessed New Year with lots of fun and progress with exercise and moving!  :cheers2: May you always use your Smart Body and avoid injury!

And now- oh, no! Get ready for another monster post from Fr. Bonster Monster. Lots of things keeping me busy; I've had to chisel out some time to keep moving. When I don't, the 'ol ticker starts to say hello. When I move, (my goal being to do so 4x weekly,) I feel better/normal/functional. Here's catching up on some KB swings, thanks to Avo's inspiration.

CC Week #147
WEDNESDAY duration of workout  40:00
- Kettlebell Swings (mostly 2-handed) 20# x 50, 50 (2000# = 907.44 kg)
3 Half Twist Hold :20; Kneeling Backbend; Hip Flexor Stretches; Plow
8 Wall Walking Bridges 3
8 Half One-Leg Squats 3, 3, 5
5 Half HSPU down to 3" 1, 1, 1
- Jump Rope 1:00
- Dead Bug Bicycles 25
= 100 KB swings. 907.44 kg

FRIDAY duration of workout  65:00
3 Half Twist Hold :20; Kneeling Backbend; Hip Flexor Stretches; Plow
8 Wall Walking Bridges 3
8 Half One-Leg Squats 3, 3, 3, 5
5 Half HSPU down to 3" 1, 1, 1, 1
- Kettlebell Swings (mostly 2-handed) 20# x 50, 50 (2000# = 907.44 kg)
- Shovelglove 10 exercises x 7 reps
5 Full Pullups 6,7,5
= 100 KB swings. 907.44 kg

CC Week #148
THURSDAY duration of workout 30:00   temp in the garage attic gym 36.5ºF
3 Half Twist Hold :20; Kneeling Backbend; Hip Flexor Stretches; Plow
8 Wall Walking Bridges 3
8 Half One-Leg Squats 3, 3, 5
5 Half HSPU down to 3" 1, 1, 1
5 Full Pullups 9, 8, 7

Later: 2:30 AM duration of workout 50:00   moved indoors! :)
- KB swings 12 kg x 50 = 600 kg
16 kg x 40, 50 = 1440 kg
20 kg x 30, 30 = 1200 kg
= 200 KB swings. 2240 kg

SATURDAX duration of workout  30:00
- KB swings 16 kg x 50, 50 = 1600 kg
20 kg x 30, 30 = 1200 kg
5 Half HSPU down to 3" 1
= 100 KB swings. 1600 kg

SUNDAY duration of workout  50:00
- Started swinging 3# Clubbells 3:00 Hard to believe they are only 1# heavier (per) than the 2#ers. I have noticed I have to be careful of shoulder and elbow joints. Must get the proper groove warmed up before I start thinking of them as weapons (mentally) targeted at the difficult people of the past day... Great fun!
3 Half Twist Hold :20; Kneeling Backbend; Hip Flexor Stretches; Plow
- KB swings 16 kg x 50, 50 = 1600 kg
- Dead Bug Bicycles 25
5 Half HSPU down to 3" 2
= 100 KB swings. 1600 kg

CC Week #149
TUESDAY duration of workout 60:00 all exercising down indoors now. No rings here, but also no frozen feet and fingers.
- Clubbell Swings 3# 3:00
3 Half Twist Hold :20; Kneeling Backbend; Hip Flexor Stretches; Plow
- KB swings 16 kg x 50 = 800 kg
20 kg x 50 = 1000 kg
5 Half HSPU down to 3" 1, 1, 1
= 100 KB swings. 1800 kg

WEDNESDAY duration of workout  30:00
- KB swings 16 kg x 50 = 800 kg
20 kg x 50 = 1000 kg
= 100 KB swings. 1800 kg

FRIDAY duration of workout  65:00
- Clubbell Swings 3# 3:00
3 Half Twist Hold :20; Kneeling Backbend; Hip Flexor Stretches; Plow
- Dead Bug Bicycles 25
- KB swings 16 kg x 25, 25 = 800 kg
20 kg x 25, 25, 15 = 1500 kg
8 Wall Walking Bridges 3
5 Half HSPU down to 3" 2, 2
= 115 KB swings. 2300 kg

SUNDAY duration of workout  70:00
3 Half Twist Hold :20; Kneeling Backbend; Hip Flexor Stretches; Plow
8 Wall Walking Bridges 3
- Clubbell Swings 3# 3:00
- KB swings 16 kg x 40, 20 = 960 kg
20 kg x 25, 45, 25, 15, 20 = 2600 kg
5 Half HSPU down to 3" 3, 1, 1
= 190 KB swings. 3560 kg

CC Week #150
MONDAY duration of workout 45:00
- KB swings 16 kg x 50 = 800 kg
20 kg x 6 x 25 = 3000 kg
- Clubbell Swings 3# 3:00
8 Half One-Leg Squat 5
8 Wall Walking Bridges 3
3 Half Twist Hold :20; Kneeling Backbend; Hip Flexor Stretches; Plow
5 Half HSPU down to 3" 3, 2, 3
= 200 KB swings. 3800 kg

SUNDAY duration of workout 55:00
- KB swings 20 kg x 25, 30, 35, 50, 60 = 4000 kg
- Clubbell Swings 3# 3:00
8 Half One-Leg Squat 5
8 Wall Walking Bridges 3
3 Half Twist Hold :20; Kneeling Backbend; Hip Flexor Stretches; Plow
5 Half HSPU down to 3" 2, 2, 2, 3
= 200 KB swings. 4000 kg

CC Week #151 Last day of 2013!
TUESDAY duration of workout 30:00
- KB swings 20 kg x 25, 30, 40, 50, 60 = 4100 kg
= 205 KB swings. 4100 kg - so far! Hope to exercise again this evening!

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 Brahma Bill on Tue Dec 31, 2013 8:23 pm

Glad to see you're Keeping after it.
A healthy and happy new year to you!


Last edited by Brahma Bill on Wed Jan 01, 2014 7:04 am; edited 1 time in total (Reason for editing : typo)
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Re: CC for the Monk

Post by itlives on Wed Jan 01, 2014 9:38 am

What he said ^ x 2

Stay active young Friar!
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Hello!

Post by 98poundweakling on Sun Apr 06, 2014 1:18 am

Hi, guys! :wave: I've missed you all! I thought I should drop in and say hello. I think about you guys whenever I am exercising, which is not as often as I'd like. Some other things have come into my life: bottlefeeding a new kid goat (which was rejected by his mother), composing a song, singing Sacred Harp, preparing to make a recording with the monastery choir, and - when am I going to sleep, eat or exercise??? I'm in flux right now, Not really finding a healthy balance, but I have hope. Spring comes every year!

I would love to start posting again, but right now, I don't see that time at the computer dropping out of the sky... Meanwhile, I'll take that time and try to keep a level of functional fitness. At present, I'm working on the kettlebell drop + clean + press. Great fun - and a real workout.

To all of you: Be well and active!

Best wishes from Fr. Bon
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Re: CC for the Monk

Post by Brahma Bill on Sun Apr 06, 2014 9:03 am

Good to hear from you. Keep training.
We'll still be here when things settle down.
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Re: CC for the Monk

Post by Iliander on Sun Apr 06, 2014 1:12 pm

good to see you're still training
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Re: CC for the Monk

Post by CheesedogTheFirst on Sun Apr 06, 2014 10:04 pm

Stop by whenever you can, we're always happy to see you.
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Necessary Movement

Post by 98poundweakling on Sun May 11, 2014 7:37 pm

Hi, guys! Spring is here, and, uh, I have forced myself to get moving regularly again after 3 months of very intermittent exercising. I recently had some very frightening, unidentified upper chest pains, which propelled me back into the gym. I congratulate myself on no more pains after having exercised (geriatric re-introduction to exercise...) for only a week. On Tuesday, Thursday and Saturday I spent an hour testing the muscles, oiling the joints and smoothing out the bumps. Getting the lungs open was a major benefit. I needed a lot of courage to do this without a workout plan - I've been so dependent on logging how many reps of how many sets towards what goal... So, this has been good for me: To just start moving, follow the flow, monitor, gently stretch my endurance and enjoy the feeling of blood, breath and qi flowing through my 56 year old bones. And for the time being, I won't count anything, keep records or set any goals other than to get going again. Thanks to all for being an ongoing inspiration!
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Re: CC for the Monk

Post by ccheatum on Tue May 13, 2014 12:17 am

Good to see you again. It sounds like you are up for some low key training, and that can be a great thing!
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Re: CC for the Monk

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