Fitness Log

[Andalite]

You need to do mobility drills as a warm-up before each and every one of your workouts. Check out these videos to learn the drills. Select 8-10 of them every workout day and do them before you begin lifting.

Dynamic Mobility 1: Ground Up Strength: Dynamic Mobility Exercises

Dynamic Mobility 2: Ground Up Strength: Dynamic Mobility Exercises 2

Dynamic Mobility 3: Ground Up Strength: Dynamic Mobiltiy Exercises 3

Dynamic Mobility 4: Ground Up Strength: Dynamic Mobility Exercises 4

Ankle and Thoracic Mobility: Ground Up Strength: Ankle and Thoracic Mobility

Here is something I'd suggest for you:



Bird Dog for 12 reps: YouTube - Back Exercise - Kneeling Swimmer's Stretch
Bridges for 12 reps: YouTube - Bridge and single leg hip lift
Ankle Mobility for 10 reps: YouTube - Ankle Mobility Routine 1 of 2
Squat to Stand for 10 reps: YouTube - Squat to stand
Cradle Walk for 10 reps per leg: YouTube - Singapore Personal Trainer Exercise Videos, Cradle Walk.
Pull Back Butt Kick for 10 reps per leg: YouTube - Singapore Personal Trainer Fitness Videos, Pull Back Butt Ki
High Knee Pulls for 10 reps per leg: YouTube - High Knee Pulls

 

[Tblock1]

You need to do mobility drills as a warm-up before each and every one of your workouts. Check out these videos to learn the drills. Select 8-10 of them every workout day and do them before you begin lifting.

Dynamic Mobility 1: Ground Up Strength: Dynamic Mobility Exercises

Dynamic Mobility 2: Ground Up Strength: Dynamic Mobility Exercises 2

Dynamic Mobility 3: Ground Up Strength: Dynamic Mobiltiy Exercises 3

Dynamic Mobility 4: Ground Up Strength: Dynamic Mobility Exercises 4

Ankle and Thoracic Mobility: Ground Up Strength: Ankle and Thoracic Mobility

Here is something I'd suggest for you:



Bird Dog for 12 reps: YouTube - Back Exercise - Kneeling Swimmer's Stretch
Bridges for 12 reps: YouTube - Bridge and single leg hip lift
Ankle Mobility for 10 reps: YouTube - Ankle Mobility Routine 1 of 2
Squat to Stand for 10 reps: YouTube - Squat to stand
Cradle Walk for 10 reps per leg: YouTube - Singapore Personal Trainer Exercise Videos, Cradle Walk.
Pull Back Butt Kick for 10 reps per leg: YouTube - Singapore Personal Trainer Fitness Videos, Pull Back Butt Ki
High Knee Pulls for 10 reps per leg: YouTube - High Knee Pulls

Aha! Thanks a lot! I especially need to work on my ankle mobility because I have sprained my ankle during a 6 mile run and since then whenever I go hiking it seems I injure it slightly. I'm gonna start doing these before every workout, especially before overhead squats lol

 

[Tblock1]

Saturday 1/30/10

Deadlift
1x5x220(overhand)
1x5x265 (overhand)

Went barefoot for these sets yeah!!!!!
1x5x350(belt mixed) PR
1x5x305(mixed)
1x8x205(overhand)

Good morning
1x5x215 PR (hard, belt)
2x8x135

Grippers
couple reps at 150
1 inch from closing my new 250 right arm
1.25 inch for left arm

Cardio 3 miles track 25:06 (easy and slow)

Comments:
350x5 was pretty hard. Gotten so much stronger at good mornings, 135x8 felt super easy, it used to feel hard) Run was really easy, could have held that pace for at least 3 times as long.

Couple hours after workout:
250 gripper=
right arm .5 inch from closing
left arm 1 inch from closing

 

[Andalite]

congrats on the PRs...hope you're still doing the mobility drills

 

[Tblock1]

Monday 2/1/10

Squat
1x5x165
1x5x200
1x5x230
1x3x275 PR (belt)
1x8x200

Bench
1x5x120
1x5x150
1x5x180
--------------------------------------------Pain in left bicep tendon, stopped workout here...........

Comments:
Well last Friday I did a little arm wrestling, and I hurt my left bicep tendon a little (strained it) wrestling a guy who was left handed. Anyway it wasn't too bad and I didn't even think about it, deadlifted the next day and I was fine. Well today I didn't warm up enough because my gym was f'ing packed and I wanted to get right to the rack. Well at the 180 set it started hurting, and I couldn't even do 225 for 1 it hurt so bad. Hopefully it will heal quick though because this was supposed to be last Friday's workout and i'm way behind. Good news though is that 275 for 3 on squats felt super easy, hell I could have gotten it for like 6 or 7.

BTW, any recommendations for what I should do for the injury? I put ice on for 20 minutes right now, but anything else? Shit arm wrestling is dangerous......But at least I kicked that guy's ass both left and right arms

 

[Tblock1]

congrats on the PRs...hope you're still doing the mobility drills

Yeah thanks! So if I do these:

Bird Dog for 12 reps: YouTube - Back Exercise - Kneeling Swimmer's Stretch
Bridges for 12 reps: YouTube - Bridge and single leg hip lift
Ankle Mobility for 10 reps: YouTube - Ankle Mobility Routine 1 of 2
Squat to Stand for 10 reps: YouTube - Squat to stand
Cradle Walk for 10 reps per leg: YouTube - Singapore Personal Trainer Exercise Videos, Cradle Walk.
Pull Back Butt Kick for 10 reps per leg: YouTube - Singapore Personal Trainer Fitness Videos, Pull Back Butt Ki
High Knee Pulls for 10 reps per leg: YouTube - High Knee Pulls

That will be enough before each workout?

 

[Andalite]

Those are the best of the lot

 

[Tblock1]

Tuesday 2/2/10

Mobility Drills
Cardio: 2 miles 14:52 treadmill (fairly easy)

Stretching-----Left arm still injured

 

[Andalite]

Arg...you hurt your arm that bad? What type of movements can you do pain free at the moment? If it's really bad, I'd go see a doctor, bro. Otherwise, if you could see what movement you are able to do (without pain) then work on improving that. And I think taking some time off lifting and anything which might hamper recovery would be good. Why stretch an injury for 2 months when it can be solved in 2 weeks?

 

[ExtraMile]

i would stay away from deads the mixed grip can be dangerous to bi's