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Muscles here I come! Lobsteriffic's Log


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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:D

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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-ups

5 push-ups

5 bench dips

10 squats

20 sit-ups

50 jumping jacks

10 thrusters

 

Squats: was really weak on these today

95x5

115x5

135x5

145x5 (ROM sucked)

135x5

135x5

135x5

 

One-arm clean and press:

5 sets of 5 with 30lb db (left arm failed on 5th rep of 5th set)

 

Deadlift:

95x5

115x5

135x5

165x3

 

Assisted Pull-ups:

70x7

70x4

70x2

 

Was in a rush, had to pack it in and get going.

 

 

Lunch:

salad with mixed greens, misc veggies, tofu

apple

 

Snack:

2 apples

 

Dinner:

lentils, brown rice

sauteed kale + nutritional yeast

roasted cauliflower + nutritional yeast

pineapple

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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-ups

5 push-ups

5 bench dips

10 squats

20 sit-ups

50 jumping jacks

10 thrusters

 

Squats:

95x5

115x5

135x5

4 sets of [email protected] lbs

165x5 (form didn't feel great on this, lower back was tender afterward, I think this is too heavy for me right now)

 

Bench:

45x5

65x5

95x3

95x4

95x3

95x3

95x2

 

BB row:

45x5

5 sets of [email protected] 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 sauce

3 apples

 

Snack:

protein + soy milk

 

Dinner:

Mixed greens, edamame, carrot, nori, miso-sesame dressing

3 mandarins

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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 sauce

2 apples

Roasted cauliflower with nutritional yeast and flax

2 mandarins

protein + soy milk

 

I realize that's not the greatest food for today.

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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-ups

5 bench dips

10 squats

20 sit ups

50 jumping jacks

10 thrusters

 

Goblet Squats: (managed to get a bit below parallel - yay!)

20x5

30x5

40x5

5 sets of 5 @ 50 lbs

 

DB Bench:

15x5

25x5

5 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:

20x5

30x5

5 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 sauce

3 apples

 

Snack:

protein powder + soy milk

 

Dinner:

Mixed greens, edamame, carrot, miso-sesame dressing, flax

steamed boy choy

2 oranges

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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.

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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.

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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.

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