Re: The Bassman's Log (Steve Lampl)
 

[U][B]9/27/08:[/B][/U]
Not feeling well. Think I'm catching wife's cold - had fever last night and slept like .............!

[I][B]CFWU X 3.[/B] [/I]Added Mountain Climbers. Gravitron for pull-ups/dips.
85# assist (feeling puny today!)[I].
Recon Ron pull-ups 2,2,1,1,1. [/I]No DHPU today. :( (Kinda were "quasi jumpers.").

[I][B]Cardio W/U:[/B][/I]
StairMaster 10:00. L3/L4. HR 120.

[I][B]WOD:
[/B]Four Rounds for Time:
400m Run
50 Squats (Air squats)
[B]Time: 27:31

[/B][/I]Sub .25 mi run on treadmill for 400m run.
Jogged .25 mi @ 5.5 MPH = [B]2:40[/B]
Walked .25 mi X 3 @ 4.0 MPH = [B]3:53[/B] (could not catch my breath running)

Air Squats: Broke each 50 into groups of 15, 15, 10, 10. (4 rounds).
30 sec rest between groups. Last round/group, near failure last 2 - 3 reps.
[U][I][B]Legs are rubber![/B][/I][/U]

Totally spent after WOD, stretched and packed it in. Hoping maybe to do a little light cardio later today - perhaps a walk or ?

Also, did not eat very well yesterday. Found I wasn't very hungry, did not force myself to eat when I should have, and did not take in enough protein or veggies/complex carbs. What I did eat however, was mostly junk!

Went for X-rays of R/knee yesterday to find out what's causing crepitus on full flexion (e.g., deep knee bends). Will be starting another round of PT on Oct. 8.

Re: The Bassman's Log (Steve Lampl)
 

Stephen, you're doing great! You should take some "before" pics, if you haven't already done so. And then, in 6 months, or sooner, take some "after" pics. I'm sure you'll have a great surprise!

Also, I know you're on WW and have lost some weight. That's really wonderful. And, I hope that you're already thinking of a way to get off of WW, and have an eating plan that's sustainable for life. Notice I did NOT say "diet."

You might want to read "The Paleo Diet." It talks about a long term, for life, way of eating. When you read it, just think "moderation." In other words, don't feel like you have to go 100% Paleo if you don't see that as sustainable. The book makes tons of sense, and is not about deprivation and dieting.

rock on....

Re: The Bassman's Log (Steve Lampl)
 

Your legs are gonna be MAD tomorrow!:)

Re: The Bassman's Log (Steve Lampl)
 

[quote=Nancy Cohen;410861]Stephen, you're doing great! You should take some "before" pics, if you haven't already done so. And then, in 6 months, or sooner, take some "after" pics. I'm sure you'll have a great surprise!

Also, I know you're on WW and have lost some weight. That's really wonderful. And, I hope that you're already thinking of a way to get off of WW, and have an eating plan that's sustainable for life. Notice I did NOT say "diet."

You might want to read "The Paleo Diet." It talks about a long term, for life, way of eating. When you read it, just think "moderation." In other words, don't feel like you have to go 100% Paleo if you don't see that as sustainable. The book makes tons of sense, and is not about deprivation and dieting.

rock on....[/quote]

Thanks, Nancy. You're always so encouraging! WW has been great for Chery and me, but you're correct, I need to look far down the road. The most difficult thing will be adjusting my goals, since muscle weighs more than "that other stuff'. We WWs set intermediate and long term goals for weight loss - - I figured that if I could drop down into the BMI bracket for my height (tops out at 174#) it would be perfect, but I don't know if that's feasible. I've reached my first goal (the next is 200#). I know Zone works! Lost 30# on it in nothing flat a few years ago. Paleo sounds good too! The main thing for me is that I have to be sensible (roughest part of [I][B]anything[/B][/I] for me - LOL) and stick with it. My ADHD side says :yikes:!

[quote=Charles Bennington;410866]Your legs are gonna be MAD tomorrow!:)[/quote]

Chuck, I'd like to hope you're wrong, but I don't think so......I warmed up really well and stretched (will do more before I turn in). Think I caught Chery's bug, though. Washed the car before supper and it turned out to be an aerobic workout. Definitely not normal.

Re: The Bassman's Log (Steve Lampl)
 

[QUOTE=Stephen R. Lampl;410764][U][B]9/27/08:[/B][/U]
Not feeling well. Think I'm catching wife's cold - had fever last night and slept like .............!

[I][B]CFWU X 3.[/B] [/I]Added Mountain Climbers. Gravitron for pull-ups/dips.
85# assist (feeling puny today!)[I].
Recon Ron pull-ups 2,2,1,1,1. [/I]No DHPU today. :( (Kinda were "quasi jumpers.").

[I][B]Cardio W/U:[/B][/I]
StairMaster 10:00. L3/L4. HR 120.

[I][B]WOD:
[/B]Four Rounds for Time:
400m Run
50 Squats (Air squats)
[B]Time: 27:31

[/B][/I]Sub .25 mi run on treadmill for 400m run.
Jogged .25 mi @ 5.5 MPH = [B]2:40[/B]
Walked .25 mi X 3 @ 4.0 MPH = [B]3:53[/B] (could not catch my breath running)

Air Squats: Broke each 50 into groups of 15, 15, 10, 10. (4 rounds).
30 sec rest between groups. Last round/group, near failure last 2 - 3 reps.
[U][I][B]Legs are rubber![/B][/I][/U]

Totally spent after WOD, stretched and packed it in. Hoping maybe to do a little light cardio later today - perhaps a walk or ?

Also, did not eat very well yesterday. Found I wasn't very hungry, did not force myself to eat when I should have, and did not take in enough protein or veggies/complex carbs. What I did eat however, was mostly junk!

Went for X-rays of R/knee yesterday to find out what's causing crepitus on full flexion (e.g., deep knee bends). Will be starting another round of PT on Oct. 8.[/QUOTE]

Good work today despite not feeling your best... My husband is getting sick too! :(

Make sure you're getting in enough protein to recover from all the work you're doing!!!

I hope the PT works as well for you as it is working for me...

[B][I]Finally[/I][/B]... I love your avatar!! It's perfect!! :D

Re: The Bassman's Log (Steve Lampl)
 

[quote=Carla Tremblay;411103]Good work today despite not feeling your best... My husband is getting sick too! :(

Make sure you're getting in enough protein to recover from all the work you're doing!!!

I hope the PT works as well for you as it is working for me...

[B][I]Finally[/I][/B]... I love your avatar!! It's perfect!! :D[/quote]

Thanks, Carla. Best wishes to your husband - - I [I][B]hate[/B][/I] summer colds! Agreed on the protein. I'm also learning that there is an extremely delicate balance between supplying my body with enough nutrients regardless of whether or not I feel like eating. I did not force myself to eat the other day because I wasn't hungry. Not good.

PT should be great - - I'm doing a few extra things @ home when I do my stretching; really make the knee feel good.

Thanks for the vote of confidence on the avatar! I wondered if it was too stupid or not - - I tend to be impulsive and, well............that's just me being my normal self!

Re: The Bassman's Log (Steve Lampl)
 

[U][B]9/28/08:[/B][/U] [I][B]Rest Day![/B][/I]

Still not feeling 100%. Little feverish and kinda "rung-out" (tho not from the CF). Oddly enough, legs aren't too sore from yesterday's air squats.

[I][B]Steve's "Mutual Aid" Chili[/B][/I] [I](.........or, multiple alarm.....season at you own risk!)[/I]

[COLOR=Red][I][B]Warning! Have a good blower system over your stove, or have a accommodating and tolerant family members who LOVE the smell of onions and garlic[/B][/I][I][B] permanating everything![/B][/I][/COLOR]

1 Lb pre-cooked (BBQ preferred) tri-tip, diced (1/2" cubes or smaller)
1 Lb leanest (92%) ground beef
2 large red onions, diced
2 [I][U]bulbs[/U][/I] garlic, finely minced
1/8 to 1/4 cup olive oil (for sauteing)
3 28 ounce cans tomato sauce or puree (puree is thicker and less salty)
1 15 ounce can black beans drained
1 15 ounce can kidney beans, drained
1 15 ounce can small red beans or pinto beans (your choice), drained
2 ounces, approx. (about 2/3 of regular spice jar) chili powder
1/4 tsp crushed red pepper, or season to taste by adding more. Be careful!

Pour olive oil in large skillet or saute' pan. Place over medium high heat and add onions and garlic. Saute' using care not to scorch until mixture reduces (it will get "liquidy"). When sauteing is complete, set onion/garlic mixture aside.

Brown ground beef in large skillet (use the one which had the onion/garlic in it if possible - - adds flavor!). Drain fat. Add diced tri-tip and thoroughly heat and combine. Place heated, browned meat in [U]large[/U] stock pot. Add onion/garlic mixture and combine. Add tomato sauce or puree and all beans. Blend thoroughly. Add chili powder and if desired, crushed red pepper. Blend. Use care if adding red pepper. A given amount of red pepper will make the chili spicer (hotter) the longer it simmers.

Heat the chili on "low" allowing it to simmer, but not scorch. Cover and then stir occasionally. You may simmer it uncovered - - this will slightly thicken the chili as moisture cooks off. You may add more chili powder and/or red pepper to taste. Serve hot! Enjoy! Serves 10 -14, depending on portion size.

Unused portions may be refrigerated or frozen for later reheating.

Re: The Bassman's Log (Steve Lampl)
 

The recipe looks great! YUM! Thanks for posting! :)

Re: The Bassman's Log (Steve Lampl)
 

[B]Goals for this week (9/29 - 10/4):[/B][I]
End week with new weight of 213# or less.
Post personal bests (PB) on at least 2 exercises.
[/I][U][B]
9/29/08[/B][/U][B]:[/B]

Well...........still apparently fighting this bug. No strength, but HAD to work out anyway. Would not have missed it for the world either!

[quote=Charles Bennington;410866]Your legs are gonna be MAD tomorrow!:)[/quote]

Chuck, well..........you were right, it just came a bit later...........really sore today and "walkin' lahk ahve been astrahd that hoss way too long....."(LOL--[I]OUCH!)[/I].

[I][B]CFWU X 3 (+ Mountain Climbers). No dips/pull-ups.
Recon Ron Pull-up program 2, 2, 1, 1, 1. [/B]Couldn't even muster one DHPU again today. All were floor assist.
[B]Cardio W/U: [/B]Versa Climber 10:00.

[B]WOD:[/B][/I]
[I][B]Push Jerk: 5,5,5,5,5. Post loads.
[/B]45# X 5
95# X 4. Failed on 5th.
95# X 5. (OK!)
115# - Failed, 1st attempt.
105# X 5.
105# X 4. Failed on 5th.

[B]Core Stabilization Exercise - - 45# bar OH, walk.
[/B]Est dist 100 yds total (2:00 min or so). Walked forward/walked backwards with sudden direction changes included. 5 reps. Bar remained OH.

[B]Tabata Push-ups. 8 Rounds/4:00 min.
[/B]Regular: 16, 8*, Knees down: 8*, 8*, 6*, 6*, 4*, 6*. (*) = failed.
[U]Very hard work! Now I know what to do if I really want to trash myself![/U]

[B]SDHP
[/B]W/U = 45# X 5
95# X 3
105# X 3
115# X 3
125# X 3 (PB).
135# X 0 (Failed on initial lift).

[B]Upright Rows
[/B]95# X 5
45# X 30

[B]Walk (4.0 MPH) - brisk.[/B] (To tired/legs hurt too much to run).
1.3 miles in 19:40.

[B]Stretch.............[/B]




[/I]

Re: The Bassman's Log (Steve Lampl)
 

Hey Stephen! Great recipe, greater avatar, greatest SDLHP! You rock man!

Re: The Bassman's Log (Steve Lampl)
 

[quote=Christin Street;412271]Hey Stephen! Great recipe, greater avatar, greatest SDLHP! You rock man![/quote]

Thank you, Christin! Made my day (been feeling a bit crummy - - tho today, feel much better after having worked out)!

Re: The Bassman's Log (Steve Lampl)
 

Damn, that was one hell of a day. Killer SDHP. That chili looks pretty damn good.

Re: The Bassman's Log (Steve Lampl)
 

[quote=Charles Bennington;412283]Damn, that was one hell of a day. Killer SDHP. That chili looks pretty damn good.[/quote]

Thank you! Yeah - - the chili's fun to make too. Drive's my daughter nuts. She likes the smell of garlic and onions, but not for two days:rofl:!!

Re: The Bassman's Log (Steve Lampl)
 

UPS just showed up at my door with my copy of Starting Strength! Can't wait to get started........

Re: The Bassman's Log (Steve Lampl)
 

[QUOTE=Stephen R. Lampl;412267][B]Goals for this week (9/29 - 10/4):[/B][I]
End week with new weight of 213# or less.
Post personal bests (PB) on at least 2 exercises.
[/I][U][B]
9/29/08[/B][/U][B]:[/B]

Well...........still apparently fighting this bug. No strength, but HAD to work out anyway. Would not have missed it for the world either!



Chuck, well..........you were right, it just came a bit later...........really sore today and "walkin' lahk ahve been astrahd that hoss way too long....."(LOL--[I]OUCH!)[/I].

[I][B]CFWU X 3 (+ Mountain Climbers). No dips/pull-ups.
Recon Ron Pull-up program 2, 2, 1, 1, 1. [/B]Couldn't even muster one DHPU again today. All were floor assist.
[B]Cardio W/U: [/B]Versa Climber 10:00.

[B]WOD:[/B][/I]
[I][B]Push Jerk: 5,5,5,5,5. Post loads.
[/B]45# X 5
95# X 4. Failed on 5th.
95# X 5. (OK!)
115# - Failed, 1st attempt.
105# X 5.
105# X 4. Failed on 5th.

[B]Core Stabilization Exercise - - 45# bar OH, walk.
[/B]Est dist 100 yds total (2:00 min or so). Walked forward/walked backwards with sudden direction changes included. 5 reps. Bar remained OH.

[B]Tabata Push-ups. 8 Rounds/4:00 min.
[/B]Regular: 16, 8*, Knees down: 8*, 8*, 6*, 6*, 4*, 6*. (*) = failed.
[U]Very hard work! Now I know what to do if I really want to trash myself![/U]

[B]SDHP
[/B]W/U = 45# X 5
95# X 3
105# X 3
115# X 3
125# X 3 (PB).
135# X 0 (Failed on initial lift).

[B]Upright Rows
[/B]95# X 5
45# X 30

[B]Walk (4.0 MPH) - brisk.[/B] (To tired/legs hurt too much to run).
1.3 miles in 19:40.

[B]Stretch.............[/B]




[/I][/QUOTE]

Wow, Steve. More phenomenal work!!! I like the new avatar, too.

Re: The Bassman's Log (Steve Lampl)
 

[quote=Lee Ann McCall;412465]Wow, Steve. More phenomenal work!!! I like the new avatar, too.[/quote]

Thanks, Lee Ann! Had to come up with a better avatar - - the other one was kinda lame!

I'll be glad when I can shake this bug I've got. I also am learning that eating properly is serious business with CF. I can tell immediately with my workouts if I'm lacking somewhere. It's really difficult for me to eat breakfast in the a.m., wait a few hours, and then work out in the afternoon. I just am not hungry in the mornings and I really like working out then. Gives me energy for the whole day. I found out last week that even if I eat a good two hours before my WO and have a [U]small[/U] meal, I still almost get sick........go figure.

Re: The Bassman's Log (Steve Lampl)
 

[U][B]9/30/08[/B][/U][B]:

[I]Sick Day / Forced Rest Day.[/I][/B][I]
Bug kicked me in the "bread basket!"

[B]Studied [U]Starting Strength[/U], Chapter 1 (Squats).[/B]

[/I]What a revelation! After all these years of lifting, I thought I knew what I was doing. It turns out I [B][U]don't know squat[/U] [/B](pun intended)! I also am amazed I avoided hurting myself all these years, but also know that I severely limited myself from making great gains in lower body strength. I am so looking forward to "getting it right" and seeing new PRs!

Re: The Bassman's Log (Steve Lampl)
 

Dude thanks for the post in the "Soreness" thread. I followed your link over here and man you are really kicking butt with these WODs. Keep up the good work. I have figured out my heart rate isn't the problem with these workouts it is the total lack of air. Funny it seems there is plenty of air while I work my desk job but all of a sudden after 5-10 minutes in a WOD there seems to be not enough. I think someone is playing a trick on me.

Re: The Bassman's Log (Steve Lampl)
 

[quote=Chris Bugert;413655]Dude thanks for the post in the "Soreness" thread. I followed your link over here and man you are really kicking butt with these WODs. Keep up the good work. I have figured out my heart rate isn't the problem with these workouts it is the total lack of air. Funny it seems there is plenty of air while I work my desk job but all of a sudden after 5-10 minutes in a WOD there seems to be not enough. I think someone is playing a trick on me.[/quote]

Hey Chris,

Welcome! Don't know how long you've been at CF, but it's been just 3 wks for me. Best thing I've ever done! I have to agree on the air. Seems I can do aerobics and work on the StairMaster or elliptical, etc. with no problem and my HR up between 130 and 140. I start doing WODs and simply die. No air; HR up above 150 sometimes..........Geez! I stepping my cardio back up a bit and hoping to "pop" my lungs so I can breathe better. I've got a knee that's bugging me right now, but physical therapy should fix it and then I should be able to run consistently again. That'll really help my wind.

Re: The Bassman's Log (Steve Lampl)
 

[B][U]10/01/08[/U]:[/B]

Short workout today - - had to go to a meeting. Musta kicked the bug. I feel a lot better and have energy again!

[I][B]Cardio WU:
StairMaster - 30:00. L5/331 cal. HR avg. 132 - 134.

WOD: "Storm"
21 - 15 - 9 of: [/B](for time)
[B]135 Bench Press
Jumping Pull-ups
Sit-ups
Squats

[/B]Scaled my workout to:
[/I][I][B]"Storm Warning" [/B](A take off on Bobby G's "Storm" WOD).
[U]21 - 15 - 9 for Time[/U].
1/2 BW Bench Press
1/2 BW Lat Pull-Downs
Sit-ups
Squats

[B]Time: 10:53[/B]

[B]105# BP
100# LPD[/B]. (Failed after 11 reps at 115).
[B]Sit-ups[/B] (as Rx'd)
[B]Squats[/B] (as Rx'd)

[B]Note: [/B][/I] For some reason, I have lost my ability to get even one DHPU! I don't know if I'm overtraining, or am developing a bad habit. It feels as though I am not able to pull with my lower lats hard enough. I run out of steam with my chin about 4 - 6 inches below the bar. Working with strict form on lat pull downs, trying hard to exactly mimic positioning of the bar with my chest at the bottom of the rep as with strict pull-ups. I am also working to feel a maximal contraction of my lower lats at this position.

[I][B]On another note:[/B] Got some not-so-good news about my previously injured R/knee today. This is the one in which I tore three of the four quad tendons from the knee a year ago in April. The x-rays revealed some narrowing (post surgical) of the "groove (patellar?) and possible tendon impingement from the narrowing. There were signs of degeneration and mild arthritis in the joint. Going to be starting physical therapy next week. Stay tuned. Joint feels great right now with the strengthening I'm getting from the squats and cardio work.[/I]

Re: The Bassman's Log (Steve Lampl)
 

[QUOTE=Stephen R. Lampl;414264][B][U]10/01/08[/U]:[/B]

[I][B]On another note:[/B] Got some not-so-good news about my previously injured R/knee today. This is the one in which I tore three of the four quad tendons from the knee a year ago in April. The x-rays revealed some narrowing (post surgical) of the "groove (patellar?) and possible tendon impingement from the narrowing. There were signs of degeneration and mild arthritis in the joint. Going to be starting physical therapy next week. Stay tuned. Joint feels great right now with the strengthening I'm getting from the squats and cardio work.[/I][/QUOTE]

Keep us updated on this, squats should be very beneficial. As far as the pull-ups go, I would give them a rest for a little bit to recovery and then reassess. Don't forget about working the negatives from the top even if you can't pull yourself all the way there.

Re: The Bassman's Log (Steve Lampl)
 

[quote=Charles Bennington;414292]Keep us updated on this, squats should be very beneficial. As far as the pull-ups go, I would give them a rest for a little bit to recovery and then reassess. Don't forget about working the negatives from the top even if you can't pull yourself all the way there.[/quote]

Thanks, Chuck! I found out that I've been doing the squats wrong for basically 40 years. Knees already feel better, especially the right (injured) one. Thanks for the suggestion on the pull-ups. Things are kinda tight $$ wise right now, but as soon as my part-time job comes through, I'm ordering my set of bands!

Re: The Bassman's Log (Steve Lampl)
 

[QUOTE=Stephen R. Lampl;414295]Thanks, Chuck! I found out that I've been doing the squats wrong for basically 40 years. Knees already feel better, especially the right (injured) one. Thanks for the suggestion on the pull-ups. Things are kinda tight $$ wise right now, but as soon as my part-time job comes through, I'm ordering my set of bands![/QUOTE]

Bike tubes are the poor mans bands for assistance. I have a pair out by my pullup bar/rings.

Re: The Bassman's Log (Steve Lampl)
 

[quote=Charles Bennington;414297]Bike tubes are the poor mans bands for assistance. I have a pair out by my pullup bar/rings.[/quote]

If you fill them with helium, does it add more assist? :rofl:

In all seriousness, do you cut them and then wrap the ends around the bar like the regular bands?

Re: The Bassman's Log (Steve Lampl)
 

[QUOTE=Stephen R. Lampl;414321]If you fill them with helium, does it add more assist? :rofl:

In all seriousness, do you cut them and then wrap the ends around the bar like the regular bands?[/QUOTE]

I just leave them as is and loop them through themselves making sure to stay away from the valve stem.

Re: The Bassman's Log (Steve Lampl)
 

[quote=Charles Bennington;414350]I just leave them as is and loop them through themselves making sure to stay away from the valve stem.[/quote]

Thanks, Chuck. I'll give that a shot!

Re: The Bassman's Log (Steve Lampl)
 

[U][B]10/02/08:[/B][/U]

[I]I've decided to work on my lung capacity, as I've gotten so winded on basically every WOD I've attempted, so I'm ramping up my cardio and interval work.

[B]Warmup:
[/B]Versa Climber: 12:30. Approx. 78 steps/min.
Elliptical Trainer: 30:00. Interval training - first 20:00. Breakdown:
1). L3/L4=3:45, L8= 1:15
2). L3/L4=3:45, L8=1:15
3). L3/L4=3:45, L9=1:15
4). L3/L4=3:45, L10=1:15
5). Last 4 min: L3.
Avg. base HR = 132 - 135. Interval HR = 144 - 156.
Last 10:00 continuous L3 - - HR avg. 126 - 132.

[B]Practice: Clean and Jerk form.
[/B]45# bar X 5 reps.
65# X 10 reps. Seemed easier with a little more weight.

[B]WOD: Clean and Jerk Ladders
1st min = 1, 2 min = 2, 3rd min = 3, 4th min = 4, etc. AMRAP.
[/B]95# used. Got thru 3rd minute. Failed last rep, 4th min (couldn't catch breath/clean weight).

[B]Push Press 65# barbell / 25# dumbbell one-arm push presses - -
alternating. Barbell / Db rt / Db lt = one round.
[/B]4 round of 10. 1 min rest between rounds.

GTG pull-ups. Got one in when I could. 1 DH chin-up ;) 8 reps total, one at a time.[B]

Dips. [/B](Dip station on pull-up/dip rack - - Roman chair?)
5 X 2. Shocker - - didn't know I could do them!
[/I]
Had fun today!

Re: The Bassman's Log (Steve Lampl)
 

Dips and DH Pull-Up, f'ing awesome man! Trust me when I say that you have a window of rapid progress and progression coming that will blow all of your expectations away. Six months from today you will be doing some incredible things.

Re: The Bassman's Log (Steve Lampl)
 

Stephen, don't know if you saw this. I posted it in response to your comments last night on your wife:

Stephen, that's great. It is hard to think of myself as a model! LOL I suggest you check out [URL]http://health.groups.yahoo.com/group/awalkaday/[/URL] which is a walking group I started about 7 years ago when my goal was *A Walk A Day* starting with 5 minutes out and back. There was a time when I couldn't walk more than 1/4 mile and I was the slowest one on the sidewalk. Someday I'll write all that up. We have had a lot of people with real challenges like Fibro in the group and we are about that speed. It is small right now, but that might be even better and tell her we could sure use the *new blood.* LOL Also, I've been healed from almost everything so stick it out - there is hope! I'd be happy to hear from her, too, if she's interested. Delita

Re: The Bassman's Log (Steve Lampl)
 

[quote=Charles Bennington;415071]Dips and DH Pull-Up, f'ing awesome man! Trust me when I say that you have a window of rapid progress and progression coming that will blow all of your expectations away. Six months from today you will be doing some incredible things.[/quote]

Chuck,

You are too kind, my man! It kinda sneaks up on ya, doesn't it? I had to do a chin up to get the DH, but I thought I'd fried my lats completely.........Thanks for the encouragement! Looks like I can realistically make my goals!

Re: The Bassman's Log (Steve Lampl)
 

[quote=Delita Wright;415154]Stephen, don't know if you saw this. I posted it in response to your comments last night on your wife:

Stephen, that's great. It is hard to think of myself as a model! LOL I suggest you check out [URL]http://health.groups.yahoo.com/group/awalkaday/[/URL] which is a walking group I started about 7 years ago when my goal was *A Walk A Day* starting with 5 minutes out and back. There was a time when I couldn't walk more than 1/4 mile and I was the slowest one on the sidewalk. Someday I'll write all that up. We have had a lot of people with real challenges like Fibro in the group and we are about that speed. It is small right now, but that might be even better and tell her we could sure use the *new blood.* LOL Also, I've been healed from almost everything so stick it out - there is hope! I'd be happy to hear from her, too, if she's interested. Delita[/quote]

Thanks, Delita, I did! I thought I replied back, but maybe I didn't. I was pretty fried when I was reading all my e-mail, so I'm not even sure of everything I said.......

Chery read your response and thanks you too!

Re: The Bassman's Log (Steve Lampl)
 

[QUOTE=Stephen R. Lampl;415173]Chuck,

You are too kind, my man! It kinda sneaks up on ya, doesn't it? I had to do a chin up to get the DH, but I thought I'd fried my lats completely.........Thanks for the encouragement! Looks like I can realistically make my goals![/QUOTE]

What were you doing 1 month ago? What are you doing now? Believe me when I say there is exponential growth. What kind of goals do you have for 6 months to a year?

Re: The Bassman's Log (Steve Lampl)
 

[quote=Charles Bennington;415178]What were you doing 1 month ago? What are you doing now? Believe me when I say there is exponential growth. What kind of goals do you have for 6 months to a year?[/quote]

Chuck,

I humbly have to agree to your first three sentences! 1 month ago I was doing nothing! Hadn't even [I][B]been in[/B][/I] my globogym for a year and 5 mos. I've gone from 0 pull-ups to 1 dead hang, 2 sets of 5 dips, and sweating more than I have in my life in just 3 weeks!

I wanted to do my first "Fran" (no expectation on time) at the 6 mos mark, but I have to get good pull-ups first. Haven't developed the coordination to kip yet. Also, want to be able to run continuously for at least one mile at about an 8 minute pace. I'm in the process of revising my goal list based on my current status and progress. Gonna do the same with my 1 year goals. Would like a sub 6:00 "Fran" by then, so we'll see. 50 DHPUs and 100 continuous push-ups are other goals I don't want to change.

Re: The Bassman's Log (Steve Lampl)
 

[QUOTE=Stephen R. Lampl;415193]Chuck,

I humbly have to agree to your first three sentences! 1 month ago I was doing nothing! Hadn't even [I][B]been in[/B][/I] my globogym for a year and 5 mos. I've gone from 0 pull-ups to 1 dead hang, 2 sets of 5 dips, and sweating more than I have in my life in just 3 weeks!

I wanted to do my first "Fran" (no expectation on time) at the 6 mos mark, but I have to get good pull-ups first. Haven't developed the coordination to kip yet. Also, want to be able to run continuously for at least one mile at about an 8 minute pace. I'm in the process of revising my goal list based on my current status and progress. Gonna do the same with my 1 year goals. Would like a sub 6:00 "Fran" by then, so we'll see. 50 DHPUs and 100 continuous push-ups are other goals I don't want to change.[/QUOTE]

Awesome stuff. It'll all happen before you know it.

Re: The Bassman's Log (Steve Lampl)
 

[I]Since I've been doing CF for 3 wks now, I figured it's time to post my interim goals (6 month). I also like having the accountability to others here and encouragement from everyone to work toward these goals and make them happen. So here goes......[/I]

[I][B]6 month goals (March 7, 2009)
[/B][/I]1). Weight down to 195# (just over 1/2 my total desired weight loss).
2). If tested, body fat at or below 20%.
3). Attain 50 consecutive push-ups
4). Attain 5 consecutive dead-hang pull-ups
5). Attain 21 consecutive kipping pull-ups (if I can learn to kip....)
6). 1.5 X BW dead lift
7). BW bench press
8). 275# squat, if knee OK
9). Run 1 mile in 8:00 minutes, if knee OK
10). Be able to complete a "Fran" W/O regardless of time

[I]I believe these to be realistic and attainable goals, but if anyone has any suggestions or sees something of concern, please let me know. Thanks in advance![/I]

Re: The Bassman's Log (Steve Lampl)
 

Hi Steve! I love to see that you're a night owl, too. Couple thoughts...
-I love my Door Gym for working on deadhangs. I think I saw that you know about grease the groove. It really works--in the 6 weeks after buying my Door Gym I went from 2 deadhang pullups to 9.
-When you get your copy of Starting Strength, you'll be happy to find that a correct squat is "ligament neutral." Rippetoe himself has no left ACL, and tells stories about people squatting shortly before and shortly after total knee replacements. And there's many stories of people who rehabbed long-ago knee injuries that they thought to be chronic, simply by squatting correctly past parallel. The mile should be much tougher on your knee than the squat.

So let me be the first to say, great goals! Now go out there and kick some a$$!

P.S. Doesn't insanity involve expecting [I]different[/I] results when doing the same thing?

Re: The Bassman's Log (Steve Lampl)
 

[QUOTE=Stephen R. Lampl;415040][U][B]10/02/08:[/B][/U]

[I]I've decided to work on my lung capacity, as I've gotten so winded on basically every WOD I've attempted, so I'm ramping up my cardio and interval work.

[B]Warmup:
[/B]Versa Climber: 12:30. Approx. 78 steps/min.
Elliptical Trainer: 30:00. Interval training - first 20:00. Breakdown:
1). L3/L4=3:45, L8= 1:15
2). L3/L4=3:45, L8=1:15
3). L3/L4=3:45, L9=1:15
4). L3/L4=3:45, L10=1:15
5). Last 4 min: L3.
Avg. base HR = 132 - 135. Interval HR = 144 - 156.
Last 10:00 continuous L3 - - HR avg. 126 - 132.

[B]Practice: Clean and Jerk form.
[/B]45# bar X 5 reps.
65# X 10 reps. Seemed easier with a little more weight.

[B]WOD: Clean and Jerk Ladders
1st min = 1, 2 min = 2, 3rd min = 3, 4th min = 4, etc. AMRAP.
[/B]95# used. Got thru 3rd minute. Failed last rep, 4th min (couldn't catch breath/clean weight).

[B]Push Press 65# barbell / 25# dumbbell one-arm push presses - -
alternating. Barbell / Db rt / Db lt = one round.
[/B]4 round of 10. 1 min rest between rounds.

GTG pull-ups. Got one in when I could. 1 DH chin-up ;) 8 reps total, one at a time.[B]

Dips. [/B](Dip station on pull-up/dip rack - - Roman chair?)
5 X 2. Shocker - - didn't know I could do them!
[/I]
Had fun today![/QUOTE]

Posts before mine might say this already, so I apologize if I'm repeating this. Working on cardio is fine as well as intervals, but I promise you this; If you continue the WODs from the main site, which include plenty of metcon, you will up your cardio capacity faster than you thought possible. I've been doing this 9 months now, and I still get winded, but I've run a 5k maybe 6 times all year and have knocked the time down over 2 minutes. Before I quite TKD, my sparring capacity was HUGE! All from just the main site WODs. So, be patient, don't doubt coach's madness... there is a method. You will increase your capacity faster than you will on the climber and elliptical. I promise you!

Re: The Bassman's Log (Steve Lampl)
 

[quote=Stephen R. Lampl;415335][I]Since I've been doing CF for 3 wks now, I figured it's time to post my interim goals (6 month). I also like having the accountability to others here and encouragement from everyone to work toward these goals and make them happen. So here goes......[/I]

[I][B]6 month goals (March 7, 2009)[/B][/I]
1). Weight down to 195# (just over 1/2 my total desired weight loss).
2). If tested, body fat at or below 20%.
3). Attain 50 consecutive push-ups
4). Attain 5 consecutive dead-hang pull-ups
5). Attain 21 consecutive kipping pull-ups (if I can learn to kip....)
6). 1.5 X BW dead lift
7). BW bench press
8). 275# squat, if knee OK
9). Run 1 mile in 8:00 minutes, if knee OK
10). Be able to complete a "Fran" W/O regardless of time

[I]I believe these to be realistic and attainable goals, but if anyone has any suggestions or sees something of concern, please let me know. Thanks in advance![/I][/quote]
Nice goals! 50 consecutive push-ups...wow! How many can you do now? It's a big weakness for me. Anything doing BW exercises is for that matter!

Re: The Bassman's Log (Steve Lampl)
 

[quote=Christin Street;415630]Nice goals! 50 consecutive push-ups...wow! How many can you do now? It's a big weakness for me. Anything doing BW exercises is for that matter![/quote]

Christin,

Thanks for the feedback! Last time I checked, probably about 30. Never have been good at push-ups........

Re: The Bassman's Log (Steve Lampl)
 

[U][B]10/03/08[/B][/U]:

[I][B]General strength and conditioning day

Cardio WU: Cycling - 30:00 (Interval training).[/B]
WO broken into cycles of 4:00 min @ L4 / 1:00 min @ L10; last 4:00 min @ L4. 5 cycles @ L10 completed. No rests during WO.

Note: Really felt this in hams and glutes. Big strength deficiency there. Thought legs/butt were going to fall off and was breathing very hard during L10 cycles. Could not get HR above 124, though - don't know why. Nearly needed help off bike at end of WO!

[B]Conditioning/Strengthening:

Butt Kickers:
[/B]5 X 25 reps, each leg. [U][B]OUCH!
[/B][/U]
[B]Bicep Curls/alt. w/Tricep ext. (overhead): [/B]7.5# dumbbells
3 X 50. Tricep ext.- each arm separately. Last round, used one 20# Db w/ 2-hand grip for tri ext.

[B]Lateral Db Raises: [/B]7.5# dumbbells
3 X 25

[B]Core Stability/One arm Bench Press (Dumbbell): [/B]Each arm[B].
[/B]20# 1 X 15.
35# 5 X 5.

[B]Stretching......[/B]

[/I]Was [U]totally trashed[/U] at the end of this workout, particularly in the legs. Drug myself out to the car, 'cause I nearly couldn't walk! Great WO and worth repeating for me!