gsop_3 Posted March 25, 2011 Share Posted March 25, 2011 Two of my most-est favorite things in the whole world!! mandarin oranges and rolling out the ITB! HAHAHA! Pain and Pleasure! I LOVE IT! Being in China, we get them pretty much year-round and I can eat about 20 at a time! ...makes the whole apartment smell of citrus for the rest of the day! The ITB is a bugger but as you said, feels SO much better after rolling it out. AND...PRs to boot! a gold mine of joy over here! :D Link to comment Share on other sites More sharing options...
Adena Posted March 25, 2011 Share Posted March 25, 2011 Uh-oh, you're catching up to me on bench press! Haha! Nice work. Link to comment Share on other sites More sharing options...
MaryStella Posted March 26, 2011 Share Posted March 26, 2011 foam rolling does make such a difference. I am big fan of the lacrosse/golf ball version too. Link to comment Share on other sites More sharing options...
lobsteriffic Posted March 26, 2011 Author Share Posted March 26, 2011 No way am I ready for a golf ball yet! I wouldn't mind finding a tennis ball though. 03/25/11: Warm-up:5 negative pull-ups5 push-ups5 bench dips10 squats20 sit-ups50 jumping jacks10 thrusters Squats: was really weak on these today95x5115x5135x5145x5 (ROM sucked)135x5135x5135x5 One-arm clean and press:5 sets of 5 with 30lb db (left arm failed on 5th rep of 5th set) Deadlift:95x5115x5135x5165x3 Assisted Pull-ups:70x770x470x2 Was in a rush, had to pack it in and get going. Lunch:salad with mixed greens, misc veggies, tofuapple Snack:2 apples Dinner:lentils, brown ricesauteed kale + nutritional yeastroasted cauliflower + nutritional yeastpineapple Link to comment Share on other sites More sharing options...
MaryStella Posted March 26, 2011 Share Posted March 26, 2011 tennis ball is a good start to. It will allow you to get to places the form roller wont Link to comment Share on other sites More sharing options...
lobsteriffic Posted March 27, 2011 Author Share Posted March 27, 2011 D'oh. Was in Target today and totally forgot to pick up a tennis ball. Link to comment Share on other sites More sharing options...
lobsteriffic Posted March 28, 2011 Author Share Posted March 28, 2011 03/27/11: Run 2 miles, after each 0.5 mile do 5 broad jumps for distance - 17:42 (slow for some, pretty speedy for me!) 03/28/11: Warm-up:5 aussie pull-ups5 push-ups5 bench dips10 squats20 sit-ups50 jumping jacks10 thrusters Squats:95x5115x5135x54 sets of 5@155 lbs165x5 (form didn't feel great on this, lower back was tender afterward, I think this is too heavy for me right now) Bench:45x565x595x395x495x395x395x2 BB row:45x55 sets of 5@105 lbs Incline push-ups:1 set of 8 Will do foam roller and stretching this evening. Lunch:Mixed greens, pinto beans, nutritional yeast, flax, hot sauce3 apples Snack:protein + soy milk Dinner:Mixed greens, edamame, carrot, nori, miso-sesame dressing3 mandarins Link to comment Share on other sites More sharing options...
chewybaws Posted March 28, 2011 Share Posted March 28, 2011 That's some nice numbers for rows, sure I asked you this before but how do you do them? (grip type/width, floor or hanging, pull to chest or stomach) Link to comment Share on other sites More sharing options...
lobsteriffic Posted March 28, 2011 Author Share Posted March 28, 2011 Thanks! torso at 45 degrees, overhand grip, about shoulder width, hanging, pull to about bottom of my rib cage Link to comment Share on other sites More sharing options...
Adena Posted March 29, 2011 Share Posted March 29, 2011 Good grief, did I miss something, or did your squat numbers just take a huge jump? Nice work! Link to comment Share on other sites More sharing options...
lobsteriffic Posted March 29, 2011 Author Share Posted March 29, 2011 Thanks! My squat seemed to increase a lot a couple of weeks ago, it's slowed down quite a bit now though. Link to comment Share on other sites More sharing options...
MaryStella Posted March 29, 2011 Share Posted March 29, 2011 WHOA! Looks who's ripping up the roads!! Link to comment Share on other sites More sharing options...
lobsteriffic Posted March 30, 2011 Author Share Posted March 30, 2011 03/29/11: AM:6 x 0.25 miles, 2 min. rest inbetween (did this on a treadmill)#1 - 2:10#2 - 1:58#3 - 1:47#4 - 1:51#5 - 2:11#6 - 1:49 Crazy busy day at work, didn't have much time to eat nor did I have much of an appetite. Mixed greens with pinto beans, nutritional yeast, flax, hot sauce2 applesRoasted cauliflower with nutritional yeast and flax2 mandarinsprotein + soy milk I realize that's not the greatest food for today. Link to comment Share on other sites More sharing options...
MaryStella Posted March 30, 2011 Share Posted March 30, 2011 burning up the tready too! Link to comment Share on other sites More sharing options...
lobsteriffic Posted March 30, 2011 Author Share Posted March 30, 2011 Ugh. Didn't get to the gym today at lunch. Work was crazy crazy crazy. Had a bit of a meltdown about it. I feel better now. Things should be back to the normal level of busy starting tomorrow. Link to comment Share on other sites More sharing options...
MaryStella Posted March 31, 2011 Share Posted March 31, 2011 i feel you getting stronger with the unplanned rest. Your gonna tear it up today lady! Link to comment Share on other sites More sharing options...
lobsteriffic Posted March 31, 2011 Author Share Posted March 31, 2011 Sigh, wish that was true! Went for a 35 min TT today...by the time I got to 1 mile I felt so nauseous. Went and laid down for 30 min. before I had to get up and go to work. Let's say TOMORROW I'm going to go tear it up! Link to comment Share on other sites More sharing options...
MaryStella Posted March 31, 2011 Share Posted March 31, 2011 hope your alright! did you go out too hard? Link to comment Share on other sites More sharing options...
lobsteriffic Posted March 31, 2011 Author Share Posted March 31, 2011 nah, I don't think so. I felt crummy when my alarm went off, but I told myself to HTFU and go work out anyway. Perhaps I should have just stayed in bed. There's weird germies going around the office right now. Link to comment Share on other sites More sharing options...
MaryStella Posted March 31, 2011 Share Posted March 31, 2011 i love it! HTFU! Link to comment Share on other sites More sharing options...
medman Posted April 1, 2011 Share Posted April 1, 2011 Great work! Everyone's entitled to their "off" days now and then. Looks like you've been working on a very well-balanced fitness plan. Link to comment Share on other sites More sharing options...
lobsteriffic Posted April 5, 2011 Author Share Posted April 5, 2011 Sheesh, kind of fell off VBBF for a few days. I wasn't feeling well and not working out, and then I got caught up in the Santa Cruz vegan bake sale for Japan. We raised over $1800! Plus it was lots of fun to hang out with other vegans...I don't have much experience with vegans other than on the internet! Anyhoo, I went to go to the gym at work at lunch. Turns out the change rooms were shut down and so were all of the washrooms on that floor. I didn't have time to run around looking for somewhere to change, so I just went back to my office. After work I went to the gym at my apartment complex, which is significantly crappier. It only has db's, and the db's only go up to 50 lbs. But I managed to get in a pretty good workout anyway. Warm-up:5 push-ups5 bench dips10 squats20 sit ups50 jumping jacks10 thrusters Goblet Squats: (managed to get a bit below parallel - yay!)20x530x540x55 sets of 5 @ 50 lbs DB Bench:15x525x55 sets of 5 @ 30 lbs Tried 35 lbs but I couldn't get the db's into starting position without a spotter. The only other person in the gym was a really creepy dude, and I certainly didn't want to ask him. One-Arm DB Row:20x530x55 sets of 5 @ 40 lbs Incline push-ups:2 sets of 6 Definitely feeling today's workout in my arms. Later in the evening will do stretching/foam rolling. Lunch:Mixed greens, beets, carrots, black-eyed peas, nutritional yeast, hot sauce3 apples Snack:protein powder + soy milk Dinner:Mixed greens, edamame, carrot, miso-sesame dressing, flaxsteamed boy choy2 oranges Link to comment Share on other sites More sharing options...
Rob PMFF Posted April 5, 2011 Share Posted April 5, 2011 Are you still having hip flexibiliy issues? At the risk of sounding ethnocentric, here's some advice - You ever watch National Geographic or something like that, where they focus on tribal folks in 3rd world countries? If you notice how they squat down on the ground while they are digging in the dirt or starting a fire or something, that's how I've been learning to increase mine. I usually "sit" like that and hold it for a minute or so at a time, and I do it several times throughout the day, depending on what's going on. Toes pointed out at like 45 degrees or so, back pretty straight, knees a few inches below where the shoulders are, elbows and arms hanging freely in front...That might be hard to picture, but it's helped me a lot. Link to comment Share on other sites More sharing options...
MaryStella Posted April 5, 2011 Share Posted April 5, 2011 I agree with rob that does help. you can even hold onto something if front on you as you get used to it. hope your feeling better. Let me know if you not. the CFE wods might be too much volume for you and we can adjust it back a bit. Link to comment Share on other sites More sharing options...
lobsteriffic Posted April 5, 2011 Author Share Posted April 5, 2011 Thanks for the advice. I have been doing that stretch but it certainly didn't cure me overnight (and I'm not sure why one would expect it to) so while my hip flexibility is getting better it is a work in progress. Mary - I don't think it's a CFE issue. Honestly I think I am developing an ulcer, not sure if that's accurate or not. I should probably get myself to a doctor instead of trying to self-diagnose on the internet. Link to comment Share on other sites More sharing options...
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