Re: The Bassman's Log (Steve Lampl)
 

Someone's got a new avatar!

Steve, you are looking awesome. The body composition change is really noticeable from your first avatar...I think we might need a side by side.

Re: The Bassman's Log (Steve Lampl)
 

Great job Rowing today, Steve!!
NIce GTG on the PUs too! Keep changing that grip up.
Hot new avatar too! Lookin' strong.
:pepper:

Re: The Bassman's Log (Steve Lampl)
 

I gotta say, Stephen, you're doing amazingly well, especially in the consistency department! That's the way to get fit, though. It's not any one day that does it, it's the accumulation of every day doing things right, and you definitely are!

Oh, and everyone else is right, you're lookin' strong on the new avatar! :highfive:

Re: The Bassman's Log (Steve Lampl)
 

[quote=Charles Bennington;447481]Someone's got a new avatar!

Steve, you are looking awesome. The body composition change is really noticeable from your first avatar...I think we might need a side by side.[/quote]

[quote=Christin Street;447528]Great job Rowing today, Steve!!
NIce GTG on the PUs too! Keep changing that grip up.
Hot new avatar too! Lookin' strong.
:pepper:[/quote]

[quote=Stephen Smith;447565]I gotta say, Stephen, you're doing amazingly well, especially in the consistency department! That's the way to get fit, though. It's not any one day that does it, it's the accumulation of every day doing things right, and you definitely are!

Oh, and everyone else is right, you're lookin' strong on the new avatar! :highfive:[/quote]

Christin, Chuck, and Steve,

Many thanks for the complements and encouragement! Chuck, I forgot to take the "before" pix but was thinking of doing that about now and comparing with 6 mos from my start date.

BTW, the avatar pic showed me one important thing.........gotta get a TAN on those legs........YOW!:rofl:

Re: The Bassman's Log (Steve Lampl)
 

[U][B]Sunday, 11/16/08[/B][/U][B]:

[I]REST DAY![/I]
[/B]

Re: The Bassman's Log (Steve Lampl)
 

[quote=Stephen R. Lampl;447667][U][B]Sunday, 11/16/08[/B][/U][B]:

[I]REST DAY![/I]
[/B][/quote]
I hear that! Let's see if my sad Cowboys can right the ship!

Re: The Bassman's Log (Steve Lampl)
 

Rest Day! woo-hoo! :pepper:
I need one!

I just looked back over some of your posts. Steve, you are an inspiration! It sounds like you have made a lot of progress. I'm very proud of you. You GO, man!:highfive:

Wath those hammies.......gentle stretching and proper warm up goes a loooong way.

Enjoy your rest day......let's see what tomorow brings!

Re: The Bassman's Log (Steve Lampl)
 

Nice avatar, Steve. That L-pullup is a keeper.

Re: The Bassman's Log (Steve Lampl)
 

[quote=Bob Guere;447672]I hear that! Let's see if my sad Cowboys can right the ship![/quote]

Cowboys???????? Bob, this is Kahlifohnia........49ers, Raiders, Ex LA Rams (now that Georgina has passed on, perhaps St. Louis has a chance..........), San Diego.........:D

Enjoy your day, whether rest or not!!

Re: The Bassman's Log (Steve Lampl)
 

[QUOTE=Stephen R. Lampl;447995]Cowboys???????? Bob, this is Kahlifohnia........49ers, Raiders, Ex LA Rams (now that Georgina has passed on, perhaps St. Louis has a chance..........), San Diego.........:D

Enjoy your day, whether rest or not!![/QUOTE]

I know....... but I'm not from here. Then again, I'm not a Texan either.

Re: The Bassman's Log (Steve Lampl)
 

[quote=Keith Walker;447682]Rest Day! woo-hoo! :pepper:
I need one!

I just looked back over some of your posts. Steve, you are an inspiration! It sounds like you have made a lot of progress. I'm very proud of you. You GO, man!:highfive:

Wath those hammies.......gentle stretching and proper warm up goes a loooong way.

Enjoy your rest day......let's see what tomorow brings![/quote]

Keith,

Thank you so much! Someone found a great rehab program link from Coach Rip.....I think this is it: [URL]http://************.net/forum/showthread.php?t=700[/URL]. This seems to be working, though the 45# X 25 X 3 BS yesterday killed me! No wonder Rip says one following this program will return stronger than they were when they were injured.....

Having a great rest day, thanks! Always looking forward to tomorrow........There's a WOD out there with my name on it :D!!!

Take care, Keith!

Re: The Bassman's Log (Steve Lampl)
 

[quote=Patrick Haskell;447687]Nice avatar, Steve. That L-pullup is a keeper.[/quote]

Thank you, Patrick!

I actually got my chin up over the bar; it was a pain trying to out-guess the self-timer on the stupid camera and I couldn't hold my position......

Re: The Bassman's Log (Steve Lampl)
 

[quote=Bob Guere;447998]I know....... but I'm not from here. Then again, I'm not a Texan either.[/quote]

Hey, that's OK, Bob! Just razzin' you! Had a friend at work a few years ago who was an absolute, dyed in the wool Denver Broncos fan. Razzed him (as did the rest of the office staff) relentlessly.........

Re: The Bassman's Log (Steve Lampl)
 

Did someone say Denver Broncos??? You guys only razzed him cuz you were jealous :D

Re: The Bassman's Log (Steve Lampl)
 

Looking strong in the new avatar! :super:

Re: The Bassman's Log (Steve Lampl)
 

[quote=Margo Fullingim;448141]Did someone say Denver Broncos??? You guys only razzed him cuz you were jealous :D[/quote]

Come on, Margo!! Denver? In your wildest dreams!!! :D:D:D

Re: The Bassman's Log (Steve Lampl)
 

[quote=Justin McGinley;448183]Looking strong in the new avatar! :super:[/quote]

Thanks, Justin. I'm not very good with the digital camera. Had to balance the self-timer with my endurance :rofl:.

Re: The Bassman's Log (Steve Lampl)
 

[quote=Stephen R. Lampl;447667][U][B]Sunday, 11/16/08[/B][/U][B]:

[I]REST DAY![/I]
[/B][/quote]

[I][B]A little Rest Day PT.........

Ice pack - both hamstrings
[/B]10:00

[B]Ice pack - R/knee & quad area above knee
[/B]10:00

[B]Stretches[/B] - Primarily hammies
[B]
Foam Rolling - - lots!
[/B]Both hamstrings
IT band - Rt leg
R/knee - quads proximal to the knee joint
Both quads

[B]Deep tissue massage
[/B]Could feel adhesions in/around rectus femorus and quad area proximal to knee. About 10:00

[B]Planks - Just for fun, wanted to try them![/B]
(First time I've done these)
[B]2:08
2:39
3:01 [/B](Like - - OW!!!)

[/I]

Re: The Bassman's Log (Steve Lampl)
 

Great job on the PT and even better on the Planks!! Great time! My max plank is 2:17 so I'm pretty envious!

Re: The Bassman's Log (Steve Lampl)
 

[quote=Christin Street;448621]Great job on the PT and even better on the Planks!! Great time! My max plank is 2:17 so I'm pretty envious![/quote]

Thanks, Christin! I'm speechless.............

Re: The Bassman's Log (Steve Lampl)
 

[U][B]Monday, 11/17/08[/B][/U][B]:

[I]HAMMY REHAB DAY #7. [/I][/B][I]Had an early WO day so I could take my honey to her follow-up DR. appt. for her broken shoulder. Not used to working out so dog gone early..........[B]Blech!!!!![/B]
[/I][B][I]
Warm-up:
Stationary Cycling.
[/I][/B][I]10:00 / L3 / 100 RPM / 2.6 mi / HR to 104.
[B]CFWU X 3.[/B] Added in 25# Db swings. Pull-ups were 3, 2, 2.
[B]Easy 1 Km Row. [/B](Not timed). Pace about 2:35 - 2:45 per 500m.

[B]WOD: "Helen"
3 rounds for time of:
400m run
21 of 55#/1.5 Pood Db/Kb Swings
12 pull-ups.
[/B]
[B]Done as "Rowing Helen"
3 rounds for time of:
500m Row
21 of 35# Db swings [/B](Initially tried 55#, but could feel more pull in messed-up hamstrings than I thought was safe...)
[B]12 Jumping Pull-ups
Time: 16:46. [/B]Included going up/down stairs from rower to pull-up station and having to wait once (est 1 min or so) for pull-up bar in use at the time.
[B]Row splits: [/B](Really happy with these!)
[B]1:58
2:05
2:11
[/B][B]
Note:[/B] This was first "Helen" for me. The third round had me seeing "green spots" in front of my eyes and hoping I didn't fall down the stairs before I could walk down to the other equipment!! Helen is a bad girl!!!! (But I love her!!).

[B]Other Stuff:
Jump Rope/Double Under Practice. [/B]Approx. 15:00. [B]Got 4 DUs!! Woo-hoo! [/B](Not consecutive....), but I didn't trip myself and fall on my "hee-haw" either!! :rofl::D

[B]GTG Pull-ups: 2 + 2 + 2 + 3 + 3 + 3 + 2 + 3 = 20! [/B]They're atarting to come in threes! Yay!

[B]Hamstring Rehab/Squat Therapy: [/B]Used Dynamax ball for depth and worked really hard to keep weight over my heels, maintain lumbar curve, and keep tight core/activated glutes.
[B]10 X 10. [/B]Attempted to lift toes off ground on each rep. Even fell back onto DMax ball a couple of times, so this must be working!!! Felt good and strong!



[/I]

Re: The Bassman's Log (Steve Lampl)
 

Dang Steve!!! You are doing awesome!!!!!

Re: The Bassman's Log (Steve Lampl)
 

[quote=Margo Fullingim;449305]Dang Steve!!! You are doing awesome!!!!![/quote]

Ditto! Great work the last few days. Way to stick with the re-hab and the pullups are solid!

Re: The Bassman's Log (Steve Lampl)
 

[QUOTE=Stephen R. Lampl;448921]
[B]GTG Pull-ups: 2 + 2 + 2 + 3 + 3 + 3 + 2 + 3 = 20! [/B]They're atarting to come in threes! Yay!
[/QUOTE]

Now the fun begins. Keep this up and you'll be doing 10, 15 and 20 at a time. It is crazy how pull ups go from so hard, to so easy.

Re: The Bassman's Log (Steve Lampl)
 

[quote=Margo Fullingim;449305]Dang Steve!!! You are doing awesome!!!!![/quote]

Margo,

Thank you so much for the encouragement!! Best to you and yours and say hi for me to the Rdg CF bunch!!

[quote=Bob Guere;449309]Ditto! Great work the last few days. Way to stick with the re-hab and the pullups are solid![/quote]

Thanks, Bob! So, do we (yes, I have a mouse in my pocket!) have a name for the affiliate yet?

[quote=Justin McGinley;449346]Now the fun begins. Keep this up and you'll be doing 10, 15 and 20 at a time. It is crazy how pull ups go from so hard, to so easy.[/quote]

Thanks, Justin. It is weird - - about the pull-ups. Now.......if I can EVER learn to kip. That just looks like fun!

Re: The Bassman's Log (Steve Lampl)
 

[quote=Stephen R. Lampl;449508]Thanks, Bob! So, do we (yes, I have a mouse in my pocket!) have a name for the affiliate yet?
[/quote]

Yep, CrossFit California City it is! Logo is on my blog! Insurance will be paid today and the paperwork will be on it's way!

Re: The Bassman's Log (Steve Lampl)
 

Excellent job with Helen, Steve! Yep, she's a biatch, fo sho! WOW on your rowing splits!!:notworth:
Congrats on the PUs too!!!

Re: The Bassman's Log (Steve Lampl)
 

[U][B]Monday 11/17/08 "addendum"....[/B][/U]

[B][I]P.M.[/I][/B]

[I]Iced hamstrings and right knee (10:00 each site).
Hamstring stretches.
Self-administered deep tissue massage on R/quads just proximal to knee - approx. 20 min. Lots of adhesions......

A little fun......
Leg lifts - - 125 (unbroken)
sit-ups - 75 and stopped (sore butt from seam in shorts - - need a better sit-up mat!)
Planks: 3:00 / 3:00 / 2:33. Tried to make 3 min each time - - last one gave out. Definitely more difficult AFTER situps/leg lifts!
[/I]

Re: The Bassman's Log (Steve Lampl)
 

[quote=Christin Street;449518]Excellent job with Helen, Steve! Yep, she's a biatch, fo sho! WOW on your rowing splits!!:notworth:
Congrats on the PUs too!!![/quote]

Thanks, Christin! I was sure glad for the "little rest" and walk between the rower and pull-up station. As I mentioned to someone in another thread, I staggered like an old gunslinger who taken a few too many slugs in the gut!

Re: The Bassman's Log (Steve Lampl)
 

Nice Rowing Helen! I had a knee problem for a while (which feels like it is coming back) and I had to do rowing Helen to avoid the runs. OH MY POSTERIOR CHAIN! There was no rest for it with Rowing Helen.

Great job on the pull ups and Hamstring rehab!

Re: The Bassman's Log (Steve Lampl)
 

[quote=Elizabeth Terris;449534]Nice Rowing Helen! I had a knee problem for a while (which feels like it is coming back) and I had to do rowing Helen to avoid the runs. OH MY POSTERIOR CHAIN! There was no rest for it with Rowing Helen.

Great job on the pull ups and Hamstring rehab![/quote]

Thank you, Elizabeth! Great to hear from you. Hope all is settling down and you are able to get some rest!

I think the rowing is really helping with the hammies. I don't feel it much "back there" when I'm rowing, but the mild soreness seems to lessen exponentially each time I row.

The rowing has turned out to be probably more fun for me than anything else I've ever done. It just feels so natural. Wish we had a club or institution around here with a masters' rowing program...........

Re: The Bassman's Log (Steve Lampl)
 

Hi Stephen,

I'm finally catching up on visiting everyone's logs. What did I miss???

1. Love your new avatar!

2. Did you just have an anniversary? Congratulations!

3. Your workouts are killing me!

4. Nag time: When are you going to get off weight watchers and get a long term plan going? You MUST read "The Paleo Diet." Read it with the idea that you will get good basic ground floor advice on what your diet should be based on. Don't read it thinking that you have to do everything they say to do..not realistic for most of us. I'm so certain that when you read it, you will know what you need to be eating...you'll get off ww...and you'll be able to eat a lot of food, and you'll probably lose weight.

:):):)

Re: The Bassman's Log (Steve Lampl)
 

[QUOTE=Stephen R. Lampl;448921][U][B]Monday, 11/17/08[/B][/U][B]:

[I]HAMMY REHAB DAY #7. [/I][/B][I]Had an early WO day so I could take my honey to her follow-up DR. appt. for her broken shoulder. Not used to working out so dog gone early..........[B]Blech!!!!![/B]
[/I][B][I]
Warm-up:
Stationary Cycling.
[/I][/B][I]10:00 / L3 / 100 RPM / 2.6 mi / HR to 104.
[B]CFWU X 3.[/B] Added in 25# Db swings. Pull-ups were 3, 2, 2.
[B]Easy 1 Km Row. [/B](Not timed). Pace about 2:35 - 2:45 per 500m.

[B]WOD: "Helen"
3 rounds for time of:
400m run
21 of 55#/1.5 Pood Db/Kb Swings
12 pull-ups.
[/B]
[B]Done as "Rowing Helen"
3 rounds for time of:
500m Row
21 of 35# Db swings [/B](Initially tried 55#, but could feel more pull in messed-up hamstrings than I thought was safe...)
[B]12 Jumping Pull-ups
Time: 16:46. [/B]Included going up/down stairs from rower to pull-up station and having to wait once (est 1 min or so) for pull-up bar in use at the time.
[B]Row splits: [/B](Really happy with these!)
[B]1:58
2:05
2:11
[/B][B]
Note:[/B] This was first "Helen" for me. The third round had me seeing "green spots" in front of my eyes and hoping I didn't fall down the stairs before I could walk down to the other equipment!! Helen is a bad girl!!!! (But I love her!!).

[B]Other Stuff:
Jump Rope/Double Under Practice. [/B]Approx. 15:00. [B]Got 4 DUs!! Woo-hoo! [/B](Not consecutive....), but I didn't trip myself and fall on my "hee-haw" either!! :rofl::D

[B]GTG Pull-ups: 2 + 2 + 2 + 3 + 3 + 3 + 2 + 3 = 20! [/B]They're atarting to come in threes! Yay!

[B]Hamstring Rehab/Squat Therapy: [/B]Used Dynamax ball for depth and worked really hard to keep weight over my heels, maintain lumbar curve, and keep tight core/activated glutes.
[B]10 X 10. [/B]Attempted to lift toes off ground on each rep. Even fell back onto DMax ball a couple of times, so this must be working!!! Felt good and strong!



[/I][/QUOTE]

Way to go with the Rowing Helen. She ain't so bad:rolleyes:

Also, great work on those DU's........:highfive: the more you practice the better....it is a difficult maneuver, but once you get the rythm of the jump and the rope, you are FREEE!!!!

Re: The Bassman's Log (Steve Lampl)
 

[quote=Nancy Cohen;449611]Hi Stephen,

I'm finally catching up on visiting everyone's logs. What did I miss???[/quote]

Nancy,

Didn't miss too much here. You're the ones who had all the excitement! Glad all is OK! How are your guys' lungs? Hopefully not too much, if any smoke still in the air - - Yuk!

[quote=Nancy Cohen;449611]1. Love your new avatar![/quote]

Thanks! Got tired of looking at the other one......:D

[quote=Nancy Cohen;449611]2. Did you just have an anniversary? Congratulations![/quote]
Yes, thanks!! #35! :pepper: I am soooooo blessed - - got the greatest sweetheart on earth!!

[quote=Nancy Cohen;449611]3. Your workouts are killing me! [/quote]

You're a kick!! I guess you'd have to say I'm an example of an old guy without common sense when it comes to WOs (LOL!!). At least Chery (my wife) thinks so........:D

[quote=Nancy Cohen;449611]4. Nag time: When are you going to get off weight watchers and get a long term plan going? You MUST read "The Paleo Diet." Read it with the idea that you will get good basic ground floor advice on what your diet should be based on. Don't read it thinking that you have to do everything they say to do..not realistic for most of us. I'm so certain that when you read it, you will know what you need to be eating...you'll get off ww...and you'll be able to eat a lot of food, and you'll probably lose weight.[/quote]

Actually, WW has changed a lot of their approach to weight loss and nutrition. I don't know how familiar you are with their current program, but I'm doing what they call "Core," where you have certain foods that are basically "free" in terms of points - - lean meats, veggies, fruits (to some extent), etc. I've lost 20 pounds as of today over 11 weeks - - Woo Hoo!! I just have to remember to add more protein and perhaps a little more carbohydrate.

Oh.....and here's a shocker.......Used Dr. Sear's (Zone) computations to get a guesstimation of my body fat; according to the formula, I am at - - get this - - 28.5% BF, WITH the weight loss. BLech!!!!!! Very disappointing to say the least and all the more to push me forward down the fitness and nutrition path.

You are right tho - - I do need to read up on Paleo and see how I can incorporate it into my nutrition.

Re: The Bassman's Log (Steve Lampl)
 

[quote=Keith Walker;449846]Way to go with the Rowing Helen. She ain't so bad:rolleyes:

Also, great work on those DU's........:highfive: the more you practice the better....it is a difficult maneuver, but once you get the rythm of the jump and the rope, you are FREEE!!!![/quote]

Keith,

Thank you! [I][B]([/B][B]She ain't so bad:rolleyes:).....[/B][/I]Whoa.......Funny how we get a twisted sense of sadism/masochism doing CF.........That was one of the hardest WOs yet for me, but it [I][B]was[/B][/I] fun.

As for the DUs, at least I didn't trip myself and fall on my hiney :rofl:.

Re: The Bassman's Log (Steve Lampl)
 

Thanks for keeping the updates on the hamstring coming, glad things are coming along well.

Re: The Bassman's Log (Steve Lampl)
 

[B][U]Tuesday, 11/18/08[/U]:[/B]

[I][B]Note: [/B][/I]Weight today was 202.5. Means I've lost just over 20# in these 11 weeks!! [B][I]Woo Hoo!!![/I]
[/B]
[I][B]HAMSTRING REHAB DAY #8.

Warm-up:
Stationary Cycling
[/B]10:00 / L3 / 100 RPM / 2.7 mi / HR 100.
[B]Shoulder Pass Thrus -[/B] overhead and side to side[B]
Planks: 1 @ 3:08 [/B](on elbows).
I understand I may have been doing these incorrectly. I've been using push-ups position, but understand the norm is to place one's forearms on the ground and lean on the elbows.

[B]WOD: Push Jerk 1,1,1,1,1,1,1.
[/B]R/Shoulder was not happy with me today -- any OH movement was a bit painful, so substituted my WO.

[B]WOD: "Cindy"
AMRAP in 20:00.
5 Pull-ups
10 Push-ups [/B](unbroken first 7 rounds)
[B]15 Squats [/B](unbroken first 4 rounds)
[B]Got 14 rounds + 5 pull-ups and 9 push-ups.
[/B]Pull-ups were mixed - approx. 1/3 regular and 2/3 jumping, with both OH and UH grips. Got 5 regulars in a row twice!! (not dead hang, but close to full depth).

Last Cindy was fully scaled: 10/17/2008
3 jumping pull-ups
4 push-ups
7 squats.
Got 21 rounds + 7 pull-ups (20:00).

[B]Note:[/B] Felt really tired after the WOD and though I started to work on squat form (barefoot), I did not feel comfortable. Decided to be happy and call it a day!

[/I]

Re: The Bassman's Log (Steve Lampl)
 

[quote=Charles Bennington;449963]Thanks for keeping the updates on the hamstring coming, glad things are coming along well.[/quote]

You're welcome, Chuck. Gonna take a week off next week (Thanksgiving) to rest up. It'll do the hammies, knee, and shoulder some good.

Re: The Bassman's Log (Steve Lampl)
 

[U][B]P.M. Tuesday, 11/18/08:[/B][/U]

[I][B]Ice and foam rolling:
[/B]Hamstrings, R/knee, R/ IT band. May ice my unhappy right shoulder.....

[B]Stretching.

Okay. Have been doing planks for fun, but got upstaged! So.......

1 plank: 4:09. Serious OUCH!!!!
[/B][/I]

Re: The Bassman's Log (Steve Lampl)
 

[U][I][B]11/18/08 - Nutrition[/B][/I][/U]

[I]Considering the wealth of information within this forum and my tendencies toward eating less effectively than I should, I will post my nutrition info to my WO log. For the present, I am continuing Weight Watchers, with an emphasis on their "Core" program and supplementing it with additional protein. Please feel free to comment/post suggestions/etc. Thank you!

[B]Breakfast: 10:30 am[/B]
1/2 C cottage cheese with
1/2 cup blueberries and blackberries
Coffee w/cream & sugar (2 packets)

[B]Lunch:
[/B]Power Bar protein bar (23g protein), 240 calories.

[B]Dinner:
[/B]Large Salad with:
5 oz BBQ chicken breast (skinless/boneless)
brocolli
blue cheese crumbles (1 Tbsp)
mushrooms (1/2 C)
Green onions (1 Tbsp)
Radishes (2 Tbsp?)
6 baby carrots (ate those making salad).
2+ Tbsp greek dressing (vinegar and olive oil)

[B]Snack:
[/B]Med sized apple
2 Tbsp peanut butter (natural - peanuts and salt).

[B]Water:[/B]
Approx. 80 oz. total for day.
[/I]