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Hosedragger's house of pain..

body weight exercises

Moderator: cheapo

Postby ucffool » Mon Aug 06, 2007 4:05 pm

rest weeks should be taken about once a month. People do a variety of things. You can:
    :D Go down a few levels
    :oops: Do activities that differ from your normal workout
    :twisted: Slow-down your workout pace aiming for an old, slower/lower score
    :cry: Cry at home over Old Yeller and the end of Titanic

Options vary.
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Rest week! yay!

Postby Hosedragger » Mon Aug 06, 2007 5:12 pm

Thanks, Andy.

Right now, a couch potato-style movie marathon sounds great! But I'll probably go back to L1 and hang out.. maybe do some walking.. or fishing.. and lay off the weights until next Monday. I've got to give my elbow a little slack or I might get tendonitis.
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Postby Admin » Mon Aug 06, 2007 7:31 pm

ice if you feel like tendinitis is a possibility.
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Rest week..

Postby Hosedragger » Wed Aug 08, 2007 8:37 am

So.. yesterday was real strenuous.. I did a little workout I like to call 'sittin' around and icin' my elbow'. I'm sore everywhere, mind you, but the only part really holding me back is my left elbow. I don't know yet if it can handle L3 next week.. but that's O.K. L2 will be plenty, I'm sure.

Today, I'm smoking chickens in the smoker and packing up to get out of town the rest of the week. I'm gonna go visit friends, do a little sight-seeing, have a few laughs, work on my diet, and walk a lot. I may try that progressive run-walk thing Kevin has posted, I don't know yet. Running for any length of time causes uncontrollable jiggling, though, which throws me off track... On the other hand, my belly roll may just hit me in the jaw and knock me out cold. :lol:
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Postby Admin » Wed Aug 08, 2007 10:15 am

Be carefully of you knees till your wight comes down.
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not working out.. but not idle either.

Postby Hosedragger » Wed Aug 08, 2007 2:46 pm

Mowed the lawn today. I know it doesn't sound like much, but there's a reason I usually have one of my teens do it! It takes about an hour with a push mower.

Then, I decided to walk to the closest grocery store (about 2 miles, round trip), cuz we needed a few things and the weather was nice. Besides, I wanted to try some interval training. I did two sprints on the way to the store, and found I could not maintain max. effort for longer then 30 seconds or so. And jogging after the sprint was about the same. Rather dissapointing. So I mostly walked.

Thanks for the tip Kevin, but I was only funnin' about my belly hittin' me in the face when I run. I have about 20 extra pounds I'd like to lose, but nothing that extreme. I will pay close attention to my joints, though, and start into the running gradually.
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Postby volleyball_man » Thu Aug 09, 2007 4:38 am

Re: Weather was nice...

:x

Last night's low here was 79. We will reach 101+ this afternoon. Huge humidity with that. When I lived in Pittsburgh I had this same feeling in late March about the snow - now it's the heat.
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8/13/07 workout

Postby Hosedragger » Mon Aug 13, 2007 1:50 pm

VBM,

I know what you mean about heat, but fortunately can't even imagine humidity that high! Here in the arid west we occassionally have triple digit summer days, and the sun is intense at high altitudes, but we rarely have humidity over 50%. You have my sympathy.

On to today's workout, W1 - L3D1. 23 rounds in less then 20 minutes. I didn't have a stop-watch so I'm not sure how much less. I was bummed about not being in the 30's, but then I started counting total reps, (230 in 20 minutes!) and realized I did 8 more pull-ups then I have ever done on the previous level's day 1. That extra pull-up and squat really take a toll though. I think I'll be at this level awhile.

I started out gang-busters, getting 10 good rounds in the first 5 minutes. I faded pretty fast after that. After 7 rds. I switched from a pull-up to a chin-up. It was either that, or go down to 1 pull-up per round, and I was determined not to do that. All in all, a good session. Oh, and my elbow feels a lot better. The week off really helped, I think.

Not too bad for a 47 year old codger.. Happy birthday to me...
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Postby volleyball_man » Mon Aug 13, 2007 3:43 pm

I used to live in the U.A.E. - away from the coast - in the desert. Definitely more dangerous temps (120 was common) but no where near as uncomfortable as here.

I'm fast approaching 43 so seeing your numbers is an inspiration. Keep it up.
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Postby ucffool » Mon Aug 13, 2007 5:13 pm

small world... I lived in the UAE from age 3-7 on the coast. My days were spent being the youngest to waterski on 2 skis (I wasn't strong enough for 1), falling, getting stung by jellyfish, then getting an orange soda. Life was good at that age for me.
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8/15/07 workout

Postby Hosedragger » Wed Aug 15, 2007 1:57 pm

Wk.1 - L3D2 - 5 rds for time, 7:35.

Averaged 1.5 minutes per round and 2.5 minutes recovery between rounds, for a total time of 20 minutes.

Pull-ups. All dead hang, no kipping, full ROM, slow, and NO chins! Yes! I know there's not a lot of difference between pulls and chins, but mastering pulls is essential if I'm ever going to do a muscle-up.

Push-ups. 10 in a row, 5 times in a row, no subs, no breaking into smaller sets, slooowww up and down. I probably should have elevated my feet or put a pack on. These were easy. For some reason, pushing is much easier for me then pulling.

Squats. These were the hardest, which is a first for me. I held a 20# medicine ball throughout, concentrated on form and doing them slowly without breaking them up into smaller sets. No problems, but I'll feel it in the morning.

I got on the scale and I haven't lost an ounce since the last time I weighed. That's probably because my diet is not consistent. But, I have noticed more room in the waist of my pants and a little less room in my shirts, especially through the chest and shoulders. My blood pressure is down 8 or 10 points, resting heart rate down 5 beats. Over-all I'm greatly encouraged. And I'm really glad I layed off a week before tackling this level, it is hard! I had stopped getting sore towards the last few weeks on L2; but I've had considerable soreness every day so far on L3.
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Postby volleyball_man » Wed Aug 15, 2007 6:25 pm

Good job!

I too am maintaining my weight - last measure put me at 240. I know that my waist is dropping slowly so this is a good thing.
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Postby Admin » Wed Aug 15, 2007 6:26 pm

good job, trading fat for muscle!
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Postby taifun » Wed Aug 15, 2007 9:40 pm

Fantastic!
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8/17/07 workout

Postby Hosedragger » Fri Aug 17, 2007 6:55 am

Gettin' it done early today cuz I have to go help a friend move.

Wk. 1 - L3D3 - 7:02

Divided the pull-ups into 4 sets of 4, 3/4 were chin-up grip. I can bang those out faster, with less strain on my forearms and elbows.

Pushups went 20 - 13. Squats 33 in a row.

Wifey is back! Yay! She did L2D3, just to see where she was after the 2 week lay-off. She subbed body rows for pull-ups 3 to 1, push-ups on her knees, squats as rx'ed. 6 minutes, 23 seconds. Quite a bit slower then L1D3, but I think I will encourage her to stay at L2. She was doing L1D3 in less then 4 minutes, even with the subs.
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