You didn't hide any bugs in the crust did you? One of my sons is at Purdue University where they have an entomology 'feast' day where all the food is 'bugs' of some sort or another.....didn't sound too good to me but he thought it was awesome.
Nope, no bugs in the cake. It's perfectly safe to eat! 31/8/11 ~5 mile cycle. Followed by: 2 mins shadow boxing/kicking and bagwork 1 min rest x 10 Round breakdown: 1 round shadow boxing/kicking, 1 round bagwork - relatively light punches, elbows and knees 2 rounds shadow boxing/kicking 1 round ground and pound/armbar spinouts on a floor bag x2 Slightly cheating with the bagwork, as my bag isn't hung yet, but I'm short enough and not hitting hard enough that I can get away with leaning it in the corner and using it. Again kept it at a pace that had me breathing heavier but not gasping and tried to keep my shoulder fairly relaxed and not over extend the arm or punch too hard. Got the occasional twinge from my shins, so I'll probably avoid running/skipping for at least another week.
1/9/11 A1: Zercher/weighted vest box squats 1x5 20kg 1x5 25kg 1x5 30kg 1x3 35kg 1x2 40kg 3x5 47.2kg PB A2: Pushups 2x5 (1 set normal, 1 set tricep) Dumbbell shrugs 2x5 12.2lbs each B: Wrist rollers 2x4, 2x3 5lb C: Standing ring rows 3x10 D: Wrist push ups 2x10 E: Reverse crunches 3x10 Shorter than normal session as I dropped a few exercises due to my glute/hammy still being a bit achy. PB on the squats (it's the heaviest I've squatted using any variation). I realise that it's not a massive lift, but it does cheer me up knowing I'm making progress on an exercise I've struggled with over the years - the box I'm using allows me to go just below parallel.
4/9/11 A1: Front squats 1x5 20kg 1x5 25kg 1x5 30kg 1x3 35kg 1x2 35kg 3x5 40kg A2: Ring row - 3x10 B1: Glute bridges on gym ball 3x10 B2: Pushups 4x5 1 set normal, 1 set tricep x2 C1 Lat pulldown 3x10 3 weights on stack 1x5 4 weights on stack C2: Arm supported straight leg lifts 3x10 D1:Wrist roller 4x4, 5lb
I struggle to find anything inspiring on youtube regards female strength training, but noticed this yesterday. Been meaning to try the barbell glute raise for a little while too. [ame="http://www.youtube.com/watch?v=Avn1o1X1rBY"]Lifting Heavy Stuff! Beautiful Badasses Training Together - YouTube[/ame]
Nice find! I've played around with barbell glute raises in the past. The problem I have is that my weights are mainly cheap vinyl ones, which make it difficult to get the barbell the right height to lie under. I have some larger 20kg and 25kg plates but they're a bit heavy to use with this exercise at the moment.
someone with the same mononym, I'll never be famous now Yeah, it's tough about the Olympic funding, they claimed she wasn't sticking with her training diet, maybe easier living with a bunch of people doing the same thing. I just find any kind of gym training hard to keep motivated, like I felt bullied into that powerlifting comp the other month and got obsessed with numbers and it ground the will right out. Now I'm trying to find the drive again but without sharing much at the gym. I'm not a very trusting person alas, yet I'm no expert and programs need changing, advice given, this much I know
Just a question when you are listing exercises at A1, A2, B1, B2 etc are you performing the same letter sets as complexes when they are different exercises? Or is it something different going on?
I'm supersetting them. So Sunday's workout would be: A1: Front squats 1x5 20kg A2: Ring row - 1x10 Rest A1: Front squats 1x5 25kg A2: Ring row - 1x10 Rest A1: Front squats 1x5 30kg A2: Ring row - 1x10 Rest A1: Front squats 1x3 35kg 1x2 35kg 3x5 40kg and a similar procedure for all other 'lettered' exercises. It cuts down the time I spend on the workout and ups the work rate a bit.
5/9/11 3 mins shadow boxing/kicking and bagwork 1 min rest x 10 Round breakdown: 2 round shadow boxing/kicking, 1 round bagwork - relatively light punches, elbows and knees 1 rounds shadow boxing/kicking 1 round ground and pound/armbar spinouts on a floor bag x2 Finisher:1 min box jumps and box split jumps 30 mins grappling drills Side and back breakfalls were fine. Front breakfalls hurt my shoulder, as did sprawls, but stability ball sprawls were ok. Shrimping and some shoulder rolling stuff seemed fine as did headstand head posts. It looks like Judo is out for the time being if impact stuff hurts, but I can maybe start thinking about BJJ again shortly. I'll do another few weeks of drills and see how I am then.
[ame="http://www.youtube.com/watch?v=e5umBWsf_NA"][Drill] Backwards Shrimping Drill by Stephan Kesting - YouTube[/ame]
I've seen the guys do shrimping in MMA class across the floor as part of the warm up, before they get to all that hugging stuff
6/9/11 Mobility Drill 1: Cat/camel x12 Bird dog x10 each side (es) Side lying trunk twist x8 es Calf stretch x10 es Fire hydrant x 10 es Supine bridge x12 Side to side leg swing x10 es Anterior posterior leg swing x10 es Supine scorpion x8 es Pull back butt kick x5 es Squat to stand x8 es Foam roller parallel x10 Side lying rotation extension x10 es Scapular pushups x10 Shoulder circles big/little x10 forward and backwards Scapular wall slides x10 (minimal range due to shoulder issue) PNF diagonals with lunge x10 es Active wrist mobilization x10 up/down/side to side/round and round A1: Glute bridges on gym ball 3x10 A2: Alternating dumbell floor press 3x10 20lbx2 B: Sumo Deadlift 1x5 20kg 1x5 25kg 1x5 30kg 1x3 40kg 1x2 50kg 2x4 60kg 4x1 70kg C1: Dumbbell chest supported row 2x15lb 3x8 C2: Dumbbell lunges 2x20lb 3x10 D1: Wrist roller 4x4 5lbs D2: Windshield wipers 3x10 10lbs Tried 1 powerclean tonight just to see how it felt and 30kg seemed easy to pull and didn't bother my shoulder.
7/9/11 ~2.8 km walk/run Walk 1 min, run 30secs Only did half my normal route to see how my shins held up. The left one was a bit achy, so I'll ease back into the running side of things fairly slowly I think (not that I was doing huge amounts anyway!).
I've just started pulling sumo regularly. I'm alternating conventional with sumo each week. I find it gives my lower back (which can be a bit temperamental) a bit extra time to recover and targets my legs a bit more than conventional I got the motivation to change from this T-Nation article: http://www.t-nation.com/free_online_article/most_recent/deadlifting_for_strongman But it was something I'd been toying with doing anyway. One tip is make sure you use a long enough bar so you don't end up dropping the weights on your toes! Gubernatrix has a good article on sumo: http://gubernatrix.co.uk/2009/06/how-to-sumo-deadlift/ as does Dieselcrew: http://www.dieselcrew.com/how-to-build-muscle-sumo-deadlift-for-mass and Mike Robertson: http://robertsontrainingsystems.com/blog/how-to-improve-the-sumo-deadlift/
I've found a little ibuprofen can help with that if taken prior to the run/walk. Also, wrapping each shin with an elastic bandage can provide a bit of compression and some support. Granted it aint much and it looks kinda goofy in shorts, lol, but it's something.