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The Return of Mr. ConsistencyMan! - 2015 Log!

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The Return of Mr. ConsistencyMan! - 2015 Log!

Post by Cesar on Fri Jan 02, 2015 10:55 pm

Nite cap;

standing waist rotation x 20
boot strappers x 20
kneeling back bends x 20
tablemakers x 20
hindu push ups x20


Last edited by Cesar on Wed Apr 08, 2015 5:41 pm; edited 5 times in total
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Re: The Return of Mr. ConsistencyMan! - 2015 Log!

Post by Cheesedog on Sat Jan 03, 2015 2:00 am

Cesar wrote:2015-01-02
Good Ol' Push, Pull, Squat, Bridge.

100 Hindu squats
Hindu push ups x 15, 15, 15, 5
wrestler bridges; 1:15, 1:13, 1:07
bw rows (under kitchen table); 10 + 5, 15, 15  

Simple, perfect and hits everything!
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I found a coupon for buy one get the second at half off so; Good Ol' Push, Pull, Squat, Bridge.

Post by Cesar on Sat Jan 03, 2015 7:08 am

2015-01-03

100 Hindu squats in 2:35

3 rounds of;
15 Hindu push ups
1:30 wrestler bridge
15 bw rows (under kitchen table - wide)

note - last bridge only 1:15
+5 hindu push ups to total 50
+5 BW rows to total 50

Cheesedog wrote:Simple, perfect and hits everything!
I am liking it, Cheese.  I think this is going to be my winter go-to  training session.  It is simple and yes it hits everything.  I am enjoying bridging.


Last edited by Cesar on Mon Jan 05, 2015 10:57 am; edited 1 time in total
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Re: The Return of Mr. ConsistencyMan! - 2015 Log!

Post by Cesar on Sun Jan 04, 2015 2:51 pm

2015-01-04
100 hindu squats
50 hindu push ups
1:00 wrestler bridges x 2

still one more 1:00 bridge and 50 bw rows
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Re: The Return of Mr. ConsistencyMan! - 2015 Log!

Post by Cesar on Sun Jan 04, 2015 3:20 pm

Just now.
1:00 wrestler's bridge with santino crwaling under and trying to crawl over.
prior to that 50 bw rows. At least 35 of them with santino laying on my chest. He's solid. Resistance is futile!

All done for the day!
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Re: The Return of Mr. ConsistencyMan! - 2015 Log!

Post by Cesar on Mon Jan 05, 2015 8:14 am

2015-01-05

standing waist rotations x 20
boot strappers x 20
kneeling backbends x20
tablemakers x 20

100 hindu squats

3 rounds of ;
15 hindu push ups
15 bw rows under table
plus 5 more of each to get daily 50.

bridges later today.
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Re: The Return of Mr. ConsistencyMan! - 2015 Log!

Post by ccheatum on Mon Jan 05, 2015 9:24 am

Great stuff CV! Bridges with the little man crawling around you... thats tough!
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Re: The Return of Mr. ConsistencyMan! - 2015 Log!

Post by Cesar on Mon Jan 05, 2015 9:58 am

You are not kidding, CC.
We were laying under the kitchen table in between under table hor. rows and told him "next bridges" - he automatically pushed his hands underneath my back with his head following.  First mistake was having both Cesar and Santino run around and under me while bridging in efforts to keep them occupied while Antoinette made dinner.  LOL.  Now as soon as I get into the bridge, they both want to play.  So he now wants to climb over me which I would like to try eventually - once I build more strength on the neck.  So yeah, I have to tighten up to stabilize while telling him under not over.  LOL.  

I believe I am going to stick to the push-pull-squat-bridge routine for a bit or until it warms up.  Also going to keep doing cheese's warm up.  Going to throw in some HIIT in between.  Have not started to do handstands against wall - I believe it is hesitation because I am not sure if shoulder can handle it yet and I worry that it might slow things down. I definitely want to achieve a Free standing handstand or any approximation to it by year's end.
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Re: The Return of Mr. ConsistencyMan! - 2015 Log!

Post by Cesar on Mon Jan 05, 2015 4:53 pm

Working a double today. I will most likely not get around to doing bridges this evening as I had hoped.
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Re: The Return of Mr. ConsistencyMan! - 2015 Log!

Post by Cesar on Mon Jan 05, 2015 6:52 pm

frequency plus front and back bridge
I have been doing them daily and was thinking daily for a while. Logan offers 2-3 times per week.

bridging and drills

switching back and forth between front and back bridge sounds like fun.
And something I should add.
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Re: The Return of Mr. ConsistencyMan! - 2015 Log!

Post by Alexandra on Mon Jan 05, 2015 11:54 pm

Interesting links, thank you for posting them.
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Re: The Return of Mr. ConsistencyMan! - 2015 Log!

Post by Dave on Tue Jan 06, 2015 12:14 am

Sounds like the most fun bridge workout I've ever heard of!
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Re: The Return of Mr. ConsistencyMan! - 2015 Log!

Post by Cesar on Tue Jan 06, 2015 7:08 am

Which one,Dave? the "step" game? yeah talk about having to tighten up in a hurry!


Last edited by Cesar on Tue Jan 06, 2015 9:54 am; edited 1 time in total
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running on fumes????? I think not!

Post by Cesar on Tue Jan 06, 2015 8:03 am

2015-01-06

Yesterday, I worked from 830am to 630pm at Clinic and then overtime shift at Crisis Unit (psychaitric emergency room) until 11:30pm. I ended up goign to be around 12:15pm and woke up at 4:40am to drive my in-laws to the airport - they are snow birds and heading to florida.  Then back home to start my day;

100 hindu squats

3 rounds;
15 hindu push ups
15 bw rows under kitchen table

Plus; 5 hindu push ups and 5 bw rows to complete 50 of each.

1:29 back bridge
:27 front  bridge
1:27 back bridge
:39 front bridge
note: back bridges, rocked frint to back x 10 on both. Felt great. Broje a sweat doibg them. Front bridge, tried to rock forward -bringing chin to chest. These are harder than they look. While in bridge, though of shooting thru leg to transition between front and back - not yet!

Ok now a shot of espresso before shower and another after shower. Good thing is today is my short day. I want a nap!
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Re: The Return of Mr. ConsistencyMan! - 2015 Log!

Post by Cesar on Tue Jan 06, 2015 11:38 am

dynamic bridging

Not that I am anywhere near these variations, at this time.
I remember when I used to wrestle, we used to the the twists.  The kick overs are badass - talk about strain on the neck.  We'll see what my chiro says about all the bridging I have been doing, tomorrow.

Also stumbled across this which I have noticed a handful of us are doing. Push Pull Squat Hinge + loaded carries and bridging - unless bridging falls into one of the forst categories.

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Re: The Return of Mr. ConsistencyMan! - 2015 Log!

Post by Cesar on Tue Jan 06, 2015 4:19 pm

deep knee bend - Steinborn Method.
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Re: The Return of Mr. ConsistencyMan! - 2015 Log!

Post by ccheatum on Tue Jan 06, 2015 11:26 pm

Push, Pull, Squat, Hinge, Loaded Carry, Core

That sounds like a nearly perfect recipe for a full body workout! Great stuff!
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Easy day and Look Ma; No Hands!

Post by Cesar on Wed Jan 07, 2015 8:14 am

2015-01-07

standing waist rotations  x 20
Bootstrappers  x 20
Kneeeling  backbends  x 20
tablemakers  x 20
Hindu push ups x 20

100 hindu squats

1:10 wrestler's bridge.  I rocked up to top of bridge "look ma, no hands." Didn't plan it just rocked up and was super pleased with myself. Held it for time focusing on pushing hips up and then rocked front to back x 10 reps. It felt awesome. Let see what my chiro says this evening.

5 peudo-pistols per leg. Right leg a bit below parallel.  Left leg not so nuch. I do not believe that it is a matter of strength, I believe that it is flexibility and confidence.

Notes:
I forgot to mentioned.  I noticed this morning while doing the kneeling backbends that I am becoming more flexible there, I am able to lower myself closer to ground that when I first started.  I am also hoping that doing the tablemakers more regularly will help as well.  I can not lock out hips at full extension at this time.  I can get my butt off the ground and half way to lock out.  shoulder mobility/flexibility limits me as well.
Further, I am very happy with neck bridges. Amazed that I was able to rock up from flat on back.  Did not think that I could.  I watched Logan Chrsitopher's videos and read his articles where he mentioned as a progression.  Glad I did it.

ccheatum wrote:Push, Pull, Squat, Hinge, Loaded Carry, Core.  That sounds like a nearly perfect recipe for a full body workout! Great stuff!
It makes a lot of sense.  Doing what I am doing daily and trying to remain consistent is a matter of making things doable and not super taxing on the system.  Like Dave said; in it for the long haul.  It is simple and effective.  Hindu Push ups, BW rows, Hind Squats, Bridges at this time.  Will eventually get the carries going again.  

I am enjoying what I am doing and having fun with it.


Last edited by Cesar on Wed Jan 07, 2015 12:06 pm; edited 1 time in total
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Re: The Return of Mr. ConsistencyMan! - 2015 Log!

Post by Cesar on Wed Jan 07, 2015 1:20 pm

Just ordered on Amazon to my kindle;
Raising the Bar by Al K. for $2.99
Super Physique by Sieg Klein for $2.99

Could not pass them up for that price. Anyone read them before. I have heard pretty good things.
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Re: The Return of Mr. ConsistencyMan! - 2015 Log!

Post by Fatman on Wed Jan 07, 2015 2:06 pm

Cesar wrote:Super Physique by Sieg Klein for $2.99

The sandowplus.co.uk site had a lot of these old-time courses for free. Not sure if it's still up, they were shut down for a while due to viruses or something. Maybe you want to check it out.

It's kinda lame that someone is selling old exercise manuals that they probably obtained for free.
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Re: The Return of Mr. ConsistencyMan! - 2015 Log!

Post by Cesar on Wed Jan 07, 2015 2:15 pm

thanks for the info, Fatman.
I figured it is on kindle format and for $2.99
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Re: The Return of Mr. ConsistencyMan! - 2015 Log!

Post by Cesar on Thu Jan 08, 2015 8:30 am

2015-01-08

pulled another double yesterday at the last min. Went to be super late, slept through alarm. So now running behind. Could not start my day without a y training so...
100 hindu squats
50 hindu push ups
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Re: The Return of Mr. ConsistencyMan! - 2015 Log!

Post by ccheatum on Thu Jan 08, 2015 9:13 am

Good job banging out something even if it was just a little quickie! Those are the ones where it is sometimes easy to skip it, but getting some work in on those days is really important. Great work!
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Re: The Return of Mr. ConsistencyMan! - 2015 Log!

Post by Cesar on Thu Jan 08, 2015 9:43 am

thanks CC
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Re: The Return of Mr. ConsistencyMan! - 2015 Log!

Post by Alexandra on Thu Jan 08, 2015 12:37 pm

Yes, I agree, that was a good job getting in some sort of workout even though you had a very busy work day and must have been tired, given the alarm didn't wake you up and all....
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thums up from Chiro

Post by Cesar on Thu Jan 08, 2015 1:09 pm

Alexandra wrote:Yes, I agree, that was a good job getting in some sort of workout even though you had a very busy work day and must have been tired, given the alarm didn't wake you up and all....
I did not want to fall back and not get anything donse. I wish i had time to get some bridging done. I am tired and could take a nice long nap if able to - working so no go. Sleep is needed to get stronger!

I met with Chiro last evening - actually all 4 of us- Antoinette and the boys too.
She told me my neck was a message and I am tight across my back, my hips and knees were off.  I told her I am doing daily hindu squats, hindu push ups as well as wrestler bridges.  She said keeping doing the bridges - build strenght and flexibility.  
We began to talk about getting vertical as I had mentioned that I have been doing Hindu push ups to rebuild shoulder.  She recommended handstand hold in order to build strength.  She actually did a FSHS and went partial on a Handstand push up.  She stated she is still working on them.  So there is it.
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Re: The Return of Mr. ConsistencyMan! - 2015 Log!

Post by Cesar on Thu Jan 08, 2015 1:20 pm

So after writing the above, I decided to close my office door and go vertical. Facing wall, hands on ground and walked leg up. Shrugging to activate shoulders. it felt good and ODD. I will have to do this more to get used to it. I held for about 10 seconds.
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Re: The Return of Mr. ConsistencyMan! - 2015 Log!

Post by Alexandra on Thu Jan 08, 2015 2:43 pm

Interesting information from the chiro.  

I had my chiro show me a stretch, which I find feels good across my traps and opens up my rhomboid area, leading to my upper back feeling less tight in general if I do these regularly.

Standing up tall clasp your hands together and bring your arms straight out in front of you so that they are perpendicular with the floor.  Tuck your head gently to your chest, while pushing you hands away from you body while keeping your arms straight and perpendicular with the floor.  Hold for 15+ seconds, repeat as many times as you want.
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Re: The Return of Mr. ConsistencyMan! - 2015 Log!

Post by Cesar on Thu Jan 08, 2015 3:34 pm

Alex - just tried it. That felt nice.

Yes, about a 6 months ago, Chiro was worried about too much stress on neck from bridges so I did not start doing them. Then recently I began to do them and feel great and she has had a change of heart with them. So I will keep doing them.
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Re: The Return of Mr. ConsistencyMan! - 2015 Log!

Post by Cesar on Thu Jan 08, 2015 5:30 pm

the “Big Six”: pullups, bodyweight squats, handstand pushups, bridges, leg raises, and pushups.
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Re: The Return of Mr. ConsistencyMan! - 2015 Log!

Post by Cesar on Fri Jan 09, 2015 7:37 am

2015-01-09

played around some while listening to an interview with al kavadlo



Standingg waist rotations x20
Bootstrappers  x 20
kneeling backbends  x20
tablemakers  x 20
hindu push ups x 20

100 hindu squats

Neck bridges; back 1:00, front 1:00, back 1:00 and front 1:00

Partial pistols x 5 per leg. Able to go lower on right leg. Left is lagging.

Note: tried to slow movements down and held them for a bit in order to increase TUT - Hindu Push ups especially. felt good.  Plan on getting 30 more done today and then some handstand against wall holds.


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Re: The Return of Mr. ConsistencyMan! - 2015 Log!

Post by Cesar on Fri Jan 09, 2015 10:52 am

@9:50am - 10 hindu push ups. slow and steady. focused on the stretch on top. felt nice on the back.
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Hindu Push up and career opportunity.

Post by Cesar on Fri Jan 09, 2015 1:03 pm

@1123am - another 10 hindu push ups.  slow and steady again and held the "cobra" for a second or two.  Tried to start with hands and feet close together - deeper pike.  I felt great after sitting in front of computer typing for the last hour and change. I am thinking of bringing a gym ball - the inflatable ones to use instead of chair.  

Also, I do not believe that I have mentioned it.  I currently work for NYS Office of Mental Health at the Capital District Psychiatric Center's Child and Adolescent Clinic which is an Outpatient mental health clinic for children, adolescents and their families.  I am a mental health clinician - trained as a Social work - currently holding a Licensed Clinical Social Worker License.  I have been at this Clinic for the last 4 years and have been doing overtime at the hospital's Crisis Unit which is a psychiatric emergency room.  My role there is to in collaboration with psychiatrist, nurses and treatment team to assess individuals who are in crisis - mental health including adults and children.  
I saw a posting for a day position full time at Crisis.  Responded to the announcement not expecting anything.  Well, I was called, I had scored well on the test and i have seniority so I was offered the position which is days leaving work earlier than I do now - working some holidays and every other weekend with pass days during the week when I work the weekend. I accepted the position and have the blessing of my current supervisor who is very supportive and at the same time sad to see me leave the Clinic.  She offered that she did similar things as she was younger and trying to become more well rounded.

Anyway, this is exciting as I will have more contact with adults still assessing kids and adolescent as well as more contact with severely mentally ill individuals which will add to my current skill set.  The issue with the state is that they have to fill my position at the clinic first in order for me to move to new position at Crisis which might be 3-4 months. At the same time, my current supervisor offered that she will discuss with new supervisor about a split week during transition so that I am not held back at Clinic - I am game. So that is the update.

Super excited.


Last edited by Cesar on Fri Jan 09, 2015 2:29 pm; edited 2 times in total
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Re: The Return of Mr. ConsistencyMan! - 2015 Log!

Post by Cesar on Fri Jan 09, 2015 1:09 pm

@ 12:07pm - 10 more hindu push ups so that is 50 for the day. My back and chest feel FABULOUS!
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Re: The Return of Mr. ConsistencyMan! - 2015 Log!

Post by Dave on Fri Jan 09, 2015 7:20 pm

Congrats Cesar!!!
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Re: The Return of Mr. ConsistencyMan! - 2015 Log!

Post by Brahma Bill on Fri Jan 09, 2015 9:28 pm

Nice job CV!
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Re: The Return of Mr. ConsistencyMan! - 2015 Log!

Post by ccheatum on Fri Jan 09, 2015 11:16 pm

Congratz on the new job CV. It takes a special person to do what you do, and I am grateful for people like you who have the gifts and talents to do that work.
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Re: The Return of Mr. ConsistencyMan! - 2015 Log!

Post by Cesar on Sat Jan 10, 2015 1:04 am

Thank you fellas.very exciting time.
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Re: The Return of Mr. ConsistencyMan! - 2015 Log!

Post by Cheesedog on Sat Jan 10, 2015 1:48 am

Congratulations! Good news indeed.
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Re: The Return of Mr. ConsistencyMan! - 2015 Log!

Post by Cesar on Sat Jan 10, 2015 8:42 am

2015-01-10

100 hindu squats in 1:56 or 1:57. Not sure cuz i dropped time. It might have been 1:55. Who knows.
have to do a bunh of things this morning so i will get to more training thru out the day


Last edited by Cesar on Mon Jan 12, 2015 6:46 pm; edited 1 time in total
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Re: The Return of Mr. ConsistencyMan! - 2015 Log!

Post by Cesar on Sat Jan 10, 2015 11:25 pm

Just now on 2015-01-10
3 rounds of;
15 hindu push ups
15 bw rows under kitchen table
plus 5 hindu push ups and rows totaling 50 of each.

Standing waist rotations x 20
Bootstrappers x 20
kneeling backbends x 20
tablemaker x 20
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Re: The Return of Mr. ConsistencyMan! - 2015 Log!

Post by Dave on Sun Jan 11, 2015 3:42 pm

Cesar wrote:100 hindu squats in 1:56

It's official: I need to catch up to you.  Your 100 squats yesterday were faster than my 77 today!
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Re: The Return of Mr. ConsistencyMan! - 2015 Log!

Post by Cesar on Sun Jan 11, 2015 4:24 pm

Dave wrote:
Cesar wrote:100 hindu squats in 1:56

It's official: I need to catch up to you.  Your 100 squats yesterday were faster than my 77 today!

lol. Well just did today's in 2:06 and my lungs are burning. Lol.
did some work in basement this morning and then put boys to nap. Ant and i took a nice nap with them.
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Re: The Return of Mr. ConsistencyMan! - 2015 Log!

Post by Cesar on Mon Jan 12, 2015 7:23 am

2015-01-12

standing waist rotations x20
Bootstrappers x 20
kneeling backbends x20
Tablemakers x20

5 rounds of;
10 hindu push ups
10 bw rows under kitchen table

100 hindu squats

still to do; neck bridges and some handstand holds
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Re: The Return of Mr. ConsistencyMan! - 2015 Log!

Post by Cesar on Mon Jan 12, 2015 10:07 am

I am thinking that doing :^: every day wil be rough and I will not be able to keep up. Kind of like the 100 daily burpees leading to injury and we do not want that.

So I am thinking of doing the above every other day and doing HIIT on the off days. Still going to be doing something daily like on weekends - such as this weekend - hindu squats and Cheese's warm up routine.

So;
MWF - Hindu squats, hindu push ups, bw rows under table, bridging, handstand holds, throw in some pistols progressions.
TueThurSat - one of Cheese's HIIT sessions or one from 12 min athlete
Once weather warms up then I will be looking at twekaing this and doing some carries and some KB work. Right now, I am enjoying training indoors.

Any thoughts, suggestions?
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Re: The Return of Mr. ConsistencyMan! - 2015 Log!

Post by Dave on Mon Jan 12, 2015 12:25 pm

My thoughts are you've got a solid plan going.
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Re: The Return of Mr. ConsistencyMan! - 2015 Log!

Post by Cesar on Mon Jan 12, 2015 2:17 pm

So...tomorrow it is either;
THIS:

24 x :10 x :30 (this will be 4 rounds total)
1a. Jumping Jacks
1b. ATG squat to front kick/round house
1c. Hindu Push ups
1d. alternating jump lunges
1e. Hindu squats
1f. High Knees

2. 100 Mountain climbers

3. 100 hindu squats

OR THIS:

30s/10s x 18 rounds
1a. Tuck jumps
1B . hindu push ups
1c. Mountain jumpers
1d. Hindu squats
1e. Alternating jump lunges
1f. V-ups

2. 100 mountain climbers.

3. 100 hindu squats
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Re: The Return of Mr. ConsistencyMan! - 2015 Log!

Post by ccheatum on Tue Jan 13, 2015 1:03 am

I vote for option 2, but I really like tuck jumps, mountain jumpers, and jump lunges. They are each a special brand of torture! :mrgreen:
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Re: The Return of Mr. ConsistencyMan! - 2015 Log!

Post by Cesar on Tue Jan 13, 2015 7:42 am

2015-01-13
Warm up;
1a. standing waist rotations x20
1b. Bootstrappers x 20
1c. kneeling backbends x20
1d. tablemakers x 20
1e. hindu push ups x 20

30s/10s x 18 rounds
2a. Squat Jumps x  21, 18, 1
2B . hindu push ups x 8, 8,8
2c. Mountain jumpers x 15, 13, 16
2d. Hindu squats x 19, 18, 18
2e. Alternating jump lunge x 22, 22, 22
2f. V-ups x 11, 10, 1

3. 100 mountain climbers in 1:57. One rep is L/R

4. 100 hindu squats in 3:31. Took it slow. Legs tired from all the above.


Last edited by Cesar on Tue Jan 13, 2015 12:13 pm; edited 1 time in total
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Re: The Return of Mr. ConsistencyMan! - 2015 Log!

Post by Alexandra on Tue Jan 13, 2015 11:02 am

Nice workout, yeah, I bet your legs are tired. :whew:
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Re: The Return of Mr. ConsistencyMan! - 2015 Log!

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