Roger Saunders Off Season 2012-1013 Off Season Log

**RogerWS76** · 15th November 12, 04:13 PM

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** · 15th November 12, 04:46 PM

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

**RogerWS76** · 15th November 12, 09:24 PM

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** · 16th November 12, 01:30 PM

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** · 16th November 12, 03:53 PM

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** · 17th November 12, 08:45 PM

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.