60th year

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

Moderator: Dux

Post Reply
User avatar
Hebrew Hammer
Chief Rabbi
Posts: 3344
Joined: Wed May 02, 2007 11:14 pm

Re: Turnaround

Post by Hebrew Hammer » Tue Jan 03, 2012 3:22 am

15 minute jog in the snow
10 minutes stepper
25 deep squat X 2
Image

User avatar
Hebrew Hammer
Chief Rabbi
Posts: 3344
Joined: Wed May 02, 2007 11:14 pm

Re: Turnaround

Post by Hebrew Hammer » Wed Jan 04, 2012 2:12 am

Travel to Columbus. New key - didn't drink alchohol at dinner meeting. Came back and worked out at hotel:

Dumbells
A-Bench 10x50, 8x60, 6x70
B-One-arm rows 8x30, 6x35, 4x40
A-Curls 8x30, 6x40, 4x50
B-Military press 10X40, 8x50, 6x60
C-lying shoulder rotation, palm down 8x10, 6x12, 4x15
Air Dyne, 30 min.
Image

User avatar
Hebrew Hammer
Chief Rabbi
Posts: 3344
Joined: Wed May 02, 2007 11:14 pm

Re: Turnaround

Post by Hebrew Hammer » Fri Jan 06, 2012 1:24 am

Rehab/Prehab calisthenics with 30 jumprope after each set of each exercise, 2 sets each:
10 superman
10 table
10 band side step
10 stretch band shoulder dislocates
10 standing scissor
10 lunges
15 no-touch calf raises
10 thera-band twist R/L
total 18 sets of 35 barefoot jumprope = 630 jumps

5 minutes rowing
Image

User avatar
Holland Oates
Lifetime IGer
Posts: 14137
Joined: Thu Feb 07, 2008 8:32 am
Location: GAWD'S Country
Contact:

Re: Turnaround

Post by Holland Oates » Fri Jan 06, 2012 3:21 am

Any reason as to why you don't deadlift or squat? Or do any weighted lower body or lower back work?

Past injury?

User avatar
Hebrew Hammer
Chief Rabbi
Posts: 3344
Joined: Wed May 02, 2007 11:14 pm

Re: Turnaround

Post by Hebrew Hammer » Fri Jan 06, 2012 4:46 am

Fatty wager end-of-year pics - 2008, 09, 10, and 11.

Image 2008

Image 2009

Image2010

Image2011

Image2008

Image 2009

Image 2010

Image2011

Image 2008

Image 2009

Image 2010

Image2011

Image 2008

Image 2009

Image 2010

Image2011
Image

User avatar
Hebrew Hammer
Chief Rabbi
Posts: 3344
Joined: Wed May 02, 2007 11:14 pm

Re: Turnaround

Post by Hebrew Hammer » Fri Jan 06, 2012 5:01 am

Ed Zachary wrote:Any reason as to why you don't deadlift or squat? Or do any weighted lower body or lower back work?

Past injury?
I've lifted weights on and off for years, never serious, just for fitness, and always end up injuring myself one way or the other. My log is a sad chronicle of that. I have a chronic glute injury, torn one too may times, and squatting and deadlifting end up triggering it at some time, probably accumulated micro-tears.

As I've gotten older, it's harder to bounce back after injuries, and harder to get geared up to exercise regularly again after taking off time for an injury. So now I'm just starting real easy to get some strength and to exercise regularly again.
Image

User avatar
Holland Oates
Lifetime IGer
Posts: 14137
Joined: Thu Feb 07, 2008 8:32 am
Location: GAWD'S Country
Contact:

Re: Turnaround

Post by Holland Oates » Fri Jan 06, 2012 8:22 am

Hebrew Hammer wrote:
I've lifted weights on and off for years, never serious, just for fitness, and always end up injuring myself one way or the other. My log is a sad chronicle of that. I have a chronic glute injury, torn one too may times, and squatting and deadlifting end up triggering it at some time, probably accumulated micro-tears.

As I've gotten older, it's harder to bounce back after injuries, and harder to get geared up to exercise regularly again after taking off time for an injury. So now I'm just starting real easy to get some strength and to exercise regularly again.
I understand completely.

Once you feel more able I'd highly recommend the goblet squat and Dan John's goatbag swings. The are excellent low impact lower body movements that are very therapeutic as well.

User avatar
Mickey O'neil
Lifetime IGer
Posts: 21920
Joined: Wed Dec 07, 2005 2:49 pm
Location: The Pale Blue Dot

Re: Turnaround

Post by Mickey O'neil » Fri Jan 06, 2012 5:08 pm

Ed Zachary wrote:
Hebrew Hammer wrote:
I've lifted weights on and off for years, never serious, just for fitness, and always end up injuring myself one way or the other. My log is a sad chronicle of that. I have a chronic glute injury, torn one too may times, and squatting and deadlifting end up triggering it at some time, probably accumulated micro-tears.

As I've gotten older, it's harder to bounce back after injuries, and harder to get geared up to exercise regularly again after taking off time for an injury. So now I'm just starting real easy to get some strength and to exercise regularly again.
I understand completely.

Once you feel more able I'd highly recommend the goblet squat and Dan John's goatbag swings. The are excellent low impact lower body movements that are very therapeutic as well.
This and Heavy Hands.

User avatar
Hebrew Hammer
Chief Rabbi
Posts: 3344
Joined: Wed May 02, 2007 11:14 pm

Re: Turnaround

Post by Hebrew Hammer » Fri Jan 06, 2012 7:38 pm

Mickey O'neil wrote:
Ed Zachary wrote:
Hebrew Hammer wrote:
I've lifted weights on and off for years, never serious, just for fitness, and always end up injuring myself one way or the other. My log is a sad chronicle of that. I have a chronic glute injury, torn one too may times, and squatting and deadlifting end up triggering it at some time, probably accumulated micro-tears.

As I've gotten older, it's harder to bounce back after injuries, and harder to get geared up to exercise regularly again after taking off time for an injury. So now I'm just starting real easy to get some strength and to exercise regularly again.
I understand completely.

Once you feel more able I'd highly recommend the goblet squat and Dan John's goatbag swings. The are excellent low impact lower body movements that are very therapeutic as well.
This and Heavy Hands.
What's the deal on avoiding repetetive stress injury with heavy hands. I think Cayenne ran into this after doing heavy hands for awhile.
Image

User avatar
Mickey O'neil
Lifetime IGer
Posts: 21920
Joined: Wed Dec 07, 2005 2:49 pm
Location: The Pale Blue Dot

Re: Turnaround

Post by Mickey O'neil » Fri Jan 06, 2012 7:40 pm

Hebrew Hammer wrote:
Mickey O'neil wrote:
Ed Zachary wrote:
Hebrew Hammer wrote:
I've lifted weights on and off for years, never serious, just for fitness, and always end up injuring myself one way or the other. My log is a sad chronicle of that. I have a chronic glute injury, torn one too may times, and squatting and deadlifting end up triggering it at some time, probably accumulated micro-tears.

As I've gotten older, it's harder to bounce back after injuries, and harder to get geared up to exercise regularly again after taking off time for an injury. So now I'm just starting real easy to get some strength and to exercise regularly again.
I understand completely.

Once you feel more able I'd highly recommend the goblet squat and Dan John's goatbag swings. The are excellent low impact lower body movements that are very therapeutic as well.
This and Heavy Hands.
What's the deal on avoiding repetetive stress injury with heavy hands. I think Cayenne ran into this after doing heavy hands for awhile.
First I've heard of it. I'll have to ask Cayenne and do some research.

User avatar
Hebrew Hammer
Chief Rabbi
Posts: 3344
Joined: Wed May 02, 2007 11:14 pm

Re: Turnaround

Post by Hebrew Hammer » Sat Jan 07, 2012 11:51 pm

Friday, start increasing reps

Dumbells
A-Bench 12x50, 10x60, 8x70
B-One-arm rows 8x30, 6x35, 4x40
A-Curls 12x30, 1040, 8x50
B-Military press 10X40, 8x50, 6x60
C-lying shoulder rotation, palm down 8x10, 6x12, 4x15
Air Dyne, 30 min.

Saturday, walk seven miles
Image

User avatar
seeahill
Font of All Wisdom, God Damn it
Posts: 7694
Joined: Sun Jan 02, 2005 6:07 pm
Location: The Deep Blue Sea

Re: Turnaround

Post by seeahill » Sun Jan 08, 2012 1:06 am

Re: Heavy hands repetitive stress

If you simply pump the hand weights up and down 20-40 minutes at a crack, repetitive stress can happen.

The deal is that you "vary the carry." The weight is supposed to be pumped to at least to ear level to get the max cardio. OK. But I like to vary that with shadow boxing. Chest flyes (yes, with dynamic tension or whatever you call it.) Lateral raises under tension. biceps curls (tension). Alternating overhead lifts. And then that "hulking up" pose body builders use (lotta tension). Vary the carry but keep your heart rate up. I've done this for years, on and off, and never had a problem. I also stop every 10-15 minutes and do a set of cals: 15 pushups, squats, crunches. Heart rate will stays up or rise during cals. Then back to Heavy hands.
Image

User avatar
Hebrew Hammer
Chief Rabbi
Posts: 3344
Joined: Wed May 02, 2007 11:14 pm

Re: Turnaround

Post by Hebrew Hammer » Mon Jan 09, 2012 12:06 am

Sticking with rehab/prehab exercises, and focusing on doing them right. Not giving up from boredom. Moved jump ropes from 325 total to 665 total.

Rehab/Prehab calisthenics with 35 jumprope after each set of each exercise, 2 sets each:
10 superman
10 table
10 band side step
10 stretch band shoulder dislocates
10 standing scissor
10 lunges
15 no-touch calf raises
10 thera-band twist R/L
total 17 sets of 35 barefoot jumprope, end with 70 = 665 jumps

5 minutes rowing- 1073 meters
Image

User avatar
Holland Oates
Lifetime IGer
Posts: 14137
Joined: Thu Feb 07, 2008 8:32 am
Location: GAWD'S Country
Contact:

Re: Turnaround

Post by Holland Oates » Mon Jan 09, 2012 2:06 am

The only reason I ask about the squats/deads is because they are an easy way to add/maintain muscle mass and Dan John has talked about how extra muscle could be a lifesaver later in life. And so pump and pose work is important for the older trainee.

I'm a bit behind you in years but I'm already thinking about longevity in my training.

And much like you I find prehab/rehab stuff hard to keep up with but starting tomorrow it becomes a regular part of my training along with low intensity cardio.

Good luck Hebe.
Southern Hospitality Is Aggressive Hospitality

User avatar
Hebrew Hammer
Chief Rabbi
Posts: 3344
Joined: Wed May 02, 2007 11:14 pm

Re: Turnaround

Post by Hebrew Hammer » Tue Jan 10, 2012 4:16 am

Dumbells
A-Bench 12x50, 10x60, 8x70
B-One-arm rows 8x30, 6x35, 4x40
A-Curls 12x30, 10x40, 8x50
B-Military press 10X40, 8x50, 6x60
C-lying shoulder rotation, palm down 8x10, 6x12, 4x15
Air Dyne, 30 min.
Image

User avatar
Hebrew Hammer
Chief Rabbi
Posts: 3344
Joined: Wed May 02, 2007 11:14 pm

Re: Turnaround

Post by Hebrew Hammer » Wed Jan 11, 2012 2:31 am

Rehab/prehab. Moved jump ropes from 35 to 40 between sets. Getting the hang of rower.

Rehab/Prehab calisthenics with 35 jumprope after each set of each exercise, 2 sets each:
10 superman
10 table
10 band side step
10 stretch band shoulder dislocates
10 standing scissor
10 lunges
15 no-touch calf raises
10 thera-band twist R/L
total 17 sets of 40 barefoot jumprope
5 minutes rowing- 1100 meters
Image

User avatar
Hebrew Hammer
Chief Rabbi
Posts: 3344
Joined: Wed May 02, 2007 11:14 pm

Re: Turnaround

Post by Hebrew Hammer » Thu Jan 12, 2012 11:59 pm

1.5 hour yoga class. Great teacher - today, mostly focus on individual poses in sun salute, warrior, triangle, and focusing on form and breath.
Image

User avatar
Hebrew Hammer
Chief Rabbi
Posts: 3344
Joined: Wed May 02, 2007 11:14 pm

Re: Turnaround

Post by Hebrew Hammer » Sun Jan 15, 2012 12:06 am

Friday, go up 10 lbs. on bench and curl

Dumbells
A-Bench 8x60, 6x70, 4x80
B-One-arm rows 8x30, 6x35, 4x40
A-Curls 8x40, 6x50, 4x60
B-Military press 10X40, 8x50, 6x60
C-lying shoulder rotation, palm down 8x10, 6x12, 4x15
Air Dyne, 30 min.

Saturday, walk seven miles, light snow
Image

User avatar
Hebrew Hammer
Chief Rabbi
Posts: 3344
Joined: Wed May 02, 2007 11:14 pm

Re: Turnaround

Post by Hebrew Hammer » Mon Jan 16, 2012 2:38 am

Rehab/prehab. 40 jumprope after each set of each exercise, 2 sets each:
10 superman
10 table
10 band side step
10 stretch band shoulder dislocates
10 standing scissor
10 lunges
15 no-touch calf raises
10 thera-band twist R/L
total 17 sets of 40 barefoot jumprope, end with 80= 720 jumps
5 minutes rowing- 1100 meters, 162 HHr
Image

User avatar
Hebrew Hammer
Chief Rabbi
Posts: 3344
Joined: Wed May 02, 2007 11:14 pm

Re: Turnaround

Post by Hebrew Hammer » Wed Jan 18, 2012 4:29 am

Monday - 15 minutes airdyne

Tuesday
Dumbells-go up on reps on rows and presses
A-Bench 8x60, 6x70, 4x80
B-One-arm rows 10x30, 8x35, 6x40
A-Curls 8x40, 6x50, 4x60
B-Military press 10X40, 8x50, 6x60
C-lying shoulder rotation, palm down 8x10, 6x12, 4x15
Air Dyne, 30 min.
Image

User avatar
Hebrew Hammer
Chief Rabbi
Posts: 3344
Joined: Wed May 02, 2007 11:14 pm

Re: Turnaround

Post by Hebrew Hammer » Fri Jan 20, 2012 3:56 am

Rehab/prehab. ,move up to 45 jumprope after each set of each exercise, 2 sets each:
10 superman
10 table
10 band side step
10 stretch band shoulder dislocates
10 standing scissor
10 lunges
15 no-touch calf raises
10 thera-band twist R/L
total 17 sets of 45 barefoot jumprope, end with 90 jumps = 855 jumps
5 minutes rowing- 1100 meters, 162 HHr
Image

User avatar
Hebrew Hammer
Chief Rabbi
Posts: 3344
Joined: Wed May 02, 2007 11:14 pm

Re: Turnaround

Post by Hebrew Hammer » Sun Jan 22, 2012 3:58 am

Dumbells
A-Bench 8x60, 6x70, 4x80
B-One-arm rows 10x30, 8x35, 6x40
A-Curls 8x40, 6x50, 4x60
B-Military press 10X40, 8x50, 6x60
C-lying shoulder rotation, palm down 8x10, 6x12, 4x15
Air Dyne, 30 min. (first ten minutes - 30 seconds fast, 90 seconds normal)

Saturday, walk seven miles in snow
Image

User avatar
Hebrew Hammer
Chief Rabbi
Posts: 3344
Joined: Wed May 02, 2007 11:14 pm

Re: Turnaround

Post by Hebrew Hammer » Tue Jan 24, 2012 3:37 am

Rehab/prehab. Move up from 10 to twelve reps each exercise. Add another minute to rowing and start 90 seconds steady, 30 seconds hard.

2 sets each:
12 superman
12 table
12 band side step
12 stretch band shoulder dislocates
12 standing scissor
12 lunges
18 no-touch calf raises
12 thera-band twist R/L
total 17 sets of 45 barefoot jumprope, end with 90 jumps = 855 jumps
6 minutes rowing (90 sec. steady, 30 sec. hard) - 1230 meters, AHR 116, HHR 139, 53 cal.
Image

User avatar
Hebrew Hammer
Chief Rabbi
Posts: 3344
Joined: Wed May 02, 2007 11:14 pm

Re: Turnaround

Post by Hebrew Hammer » Thu Jan 26, 2012 4:08 am

Got a little stepper at work and I got on it for extended reading Tuesday and a long call today.

Tonight:Dumbells -moved up reps on bench
A-Bench 10x60, 8x70, 6x80
B-One-arm rows 10x30, 8x35, 6x40
A-Curls 8x40, 6x50, 4x60
B-Military press 10X40, 8x50, 6x60
C-lying shoulder rotation, palm down 8x10, 6x12, 4x15
Air Dyne, 40 min. (30 seconds hard, 90 seconds normal)
Image

User avatar
Hebrew Hammer
Chief Rabbi
Posts: 3344
Joined: Wed May 02, 2007 11:14 pm

Re: Turnaround

Post by Hebrew Hammer » Sun Jan 29, 2012 3:16 am

Friday
A-Bench 10x60, 8x70, 6x80
B-One-arm rows 10x30, 8x35, 6x40
A-Curls 8x40, 6x50, 4x60
B-Military press 10X40, 8x50, 6x60
C-lying shoulder rotation, palm down 8x10, 6x12, 4x15
Air Dyne, 18 min. (30 seconds hard, 90 seconds normal)

Saturday
Rehab/prehab. Move up to 50 jumps per set
2 sets each:
12 superman
12 table
12 band side step
12 stretch band shoulder dislocates
12 standing scissor
12 lunges
18 no-touch calf raises
12 thera-band twist R/L
total 17 sets of 50 barefoot jumprope, end with 100 jumps = 900 total jumps
6 minutes rowing (90 sec. steady, 30 sec. hard) - 1296 meters, HHR 154.
Image

Post Reply