Roger Saunders Off Season 2012-1013 Off Season Log

[RogerWS76]

Started today with easy Cardio and Core Conditioning which I will do for a week to ten days to make sure my ill-worked core is ready for some heavier stuff.

Ill-Worked Core: def. - Nary a situp for the last 6-8 months and about a 15-20 lb weight gain which is mostly spare tire and @$$ :crap:


1.5 miles of Cardio split between the tread mill (about 4.5 mph) and the fancy new elyptical machine (12)

250ft x 2 waiter walks with a 24 lb kettleball (One each Hand)

50 x 2 Half ball balance circles ( 1 Clockwise 1 Counter)

25 x 2 20 Inch step ups (1 set each leg)

25 x 3 Situps (1 straight, left, right)

Ab Roller 10 x 1

Weight 264

Well ... Its a start. I have to say that my abs were almost cramping after the situps. Got some work to do!

[RogerWS76]

Well, It seems I have added about a thousand years to my off season work out plan. Is there anyway I can revise the name of this thread?

[Alan H]

seventy five situps? whoah. I did 100 once, in high school.

[RogerWS76]

I was hoping to do a hundred but my Abs started cramping so I figured that was enough.

However, I think I have a core triangulation issue between my Hams, Lumbar, and Abs. My Abs are the weak link and so when I need to to put a load on the Lumbar the Hams are over compensating, fatiguing and tightening. This causes the Lumbar to do the same, while the Abs are just hanging out asking for another beer!

So if I don't get the Abs in gear, the Lumbar and Hams are gonna go on strike when I try to increase my strength and more importantly speed, so i HAVE to focus there first!

[Alan H]

Go slow on that, but go steady, IMHO. If you read Smashius Jones workout stuff, he quietly mentions that he does some ab and gut stuff almost every workout. Yeah, yeah, the videos are all of him squatting the front end of a Sherman tank or something, but he let slip a long time ago that he does some ab stuff almost every workout. Mike P. mentioned to me that you just plain can't do too much of that stuff....which is probably an exaggeration, but I get his point.

Just don't figure that you're going to solve this issue in two weeks, OK? Two MONTHS, maybe..... anyway, you're going to be scary next year. You're already flippin' strong, if you actually WORK at it, you're going to be a beast.

[RogerWS76]

Found the stretch cage at the gym!!! Awesome. I sure would like one of those at home but they are pretty steep!

2 miles of Cardio split between the tread mill (about 4.5 mph) and the fancy new elyptical machine (12 )

100 yds x 2 waiter walks with a 24 lb kettleball (One each Hand)

30 x 2 20 inch step ups (1 set each leg)

25 x 2 Situps (1 left, 1 right)

10 Medicine ball situps

Weight 262

So ... I saw a cool machine they had that let you do medicine ball situps so I though I would mabe try to do 50 of those today .... NOT!!!!!

That thing KICKED my you know what. I did 10 but EVERY FLIPPIN ONE of them made my upper abs LITERALLY cramp up! I even think my lower intercostals cramped!

After THAT (which I WILL come back to .. Oh man!!!) I sat in the jacuzzi for a couple of minutes and let the jets smooth out my pyriformis ... THAT felt good!

Hopefully the rain will cooperate and we will get some throwing in tomorrow at San Juan park!!!

[RogerWS76]

No joy on the field today - Rain!!!

1 mi treadmill (4.5mph)
1 mi elliptical (110 SPM)
Sit-ups 5x25
Waiters 2x100 yds (25 lb dumbbell)
Back Ext. 1x25
Lo-Ros 3x15x100

No step ups. The ladies tied them up.

[Martin Roy]

Lo-Ros?

[RogerWS76]

Wasn't sure what to call them. It was the name on the apparatus. You sat on a bench with a two handed handle attached to the cable that pulled the weight toward you. I pulled it into my gut.

Here's a link to a pic. Sorry, I still can't post pics here. I've tried lots of suggestions from posts. If ya'll have a suggestion. Id appreciate it.

http://www.legendfitness.com/product...combo_945.aspx

[Alan H]

Ain't the stretch cage great? I love that thing.

Sure, cable rows. Those are good things. One of those little weightlifting homilies is that whenever you do a push, balance it with a pull. So for example, if you do some flat bench press, that's a "push". So in the same workout do some cable rows, or bench rows, or something. As a very general rule, when I do overhead press I tend to do upright rows, and when I do flat or incline bench press I do cable rows or bench rows.

regarding pictures....

find the image url...like for example, in your last try, you put up a link to this...

http://www.legendfitness.com/product...combo_945.aspx

which is the link to the actual web page, dished up by "active server page"...etc etc. (insert nerd talk here).
That's actually is not the image file on that page, though. If you navigate to that page and then right click (on a PC) on the picture of the exercise machine, you'll see that the actual image files' name is...

http://www.legendfitness.com/Uploads/images/945-LO.jpg

OK, so to get that set up here on X Marks so that we can all see the picture, you type this

(img)http://www.legendfitness.com/Uploads/images/945-LO.jpg(/img)

except that instead of the parenthesis marks ( and ) you use brackets instead. [ and ].

I made the [img] tag bold, just for emphasis, you don't have to do that.