Re: The Bassman's Log (Steve Lampl)
 

[U][B]Wednesday, 11/19/08:[/B][/U]

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

Really rested. No rest-day activities or core work (planks, leg lifts, etc.). I do want to shoot for a 5:00 plank hold though.........

Did nothing except "eat stupid" - - Rewarded myself for my [B]20 lb[/B] weight loss with pizza. Feel good though. Hammies, knee, and shoulder enjoyed the rest day!

[B]Nutrition:

Brunch:
[/B]Medium sized green salad - - mixed greens
1/8 C sliced olives
1 Tbsp bacon bits
1/4 C sliced mushrooms
1 oz. approx. grated cheddar/mozzarella cheese
1 Tbsp + chopped, red onion
1 Tbsp olive oil
1 Tbsp balsamic vinegar

2 slices (med) pepperoni/onion/cheese pizza (Round Table Artisan).

[B]Snack:
[/B]Protein shake
8 oz. 1% milk
Protein powder (1/4 C)
Yield= 20g protein

[B]Dinner: [/B](Very quick - - had an appointment)
1 1/2 slices (medium) of same pizza as earlier.....YUM!

[B]Snack:
[/B]1/2 C cottage cheese
1/2 C fresh frozen blueberries/rasberries

[B]Water:[/B]
Approx. 80 oz today.

[/I]

Re: The Bassman's Log (Steve Lampl)
 

[QUOTE=Stephen R. Lampl;451235][U][B]Wednesday, 11/19/08:[/B][/U]

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

Really rested. No rest-day activities or core work (planks, leg lifts, etc.). I do want to shoot for a 5:00 plank hold though.........

Did nothing except "eat stupid" - - Rewarded myself for my [B]20 lb[/B] weight loss with pizza. Feel good though. Hammies, knee, and shoulder enjoyed the rest day!

[B]Nutrition:

Brunch:
[/B]Medium sized green salad - - mixed greens
1/8 C sliced olives
1 Tbsp bacon bits
1/4 C sliced mushrooms
1 oz. approx. grated cheddar/mozzarella cheese
1 Tbsp + chopped, red onion
1 Tbsp olive oil
1 Tbsp balsamic vinegar

2 slices (med) pepperoni/onion/cheese pizza (Round Table Artisan).

[B]Snack:
[/B]Protein shake
8 oz. 1% milk
Protein powder (1/4 C)
Yield= 20g protein

[B]Dinner: [/B](Very quick - - had an appointment)
1 1/2 slices (medium) of same pizza as earlier.....YUM!

[B]Snack:
[/B]1/2 C cottage cheese
1/2 C fresh frozen blueberries/rasberries

[B]Water:[/B]
Approx. 80 oz today.

[/I][/QUOTE]

Hello! I'm glad to see someone else rewarding themselves...bet that pizza was goooood :)

hope you enjoyed your rest day b/c I want to see a 5 min plank posted tomorrow!

Re: The Bassman's Log (Steve Lampl)
 

[QUOTE=Stephen R. Lampl;449975][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][/QUOTE]

GREAT job here on Cindy!!

Now I have to start upping the ante on planks! :)

Re: The Bassman's Log (Steve Lampl)
 

[QUOTE=Stephen R. Lampl;449975][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][/QUOTE]

This will also aid you in your pull-up progress. Congrats!

Re: The Bassman's Log (Steve Lampl)
 

[quote=Keith Walker;451803]Hello! I'm glad to see someone else rewarding themselves...bet that pizza was goooood :)

hope you enjoyed your rest day b/c I want to see a 5 min plank posted tomorrow![/quote]

Keith,

You are sooooo right about the pizza. Kinda like In-n-Out burgers.......all four food groups!! And I don't even feel guilty about it!!! GTG pizza or GTG chocolate ......can do both with great scores!!!:rofl:

No 5:00 plank today........getting closer tho....:D

[quote=Keith Walker;451810]GREAT job here on Cindy!!

Now I have to start upping the ante on planks! :)[/quote]

Thank you! Felt good to not have it scaled so much. MB posted a great informational on her blog about planks. You and Christin will keep me honest and doing the same.....[I][B](upping the ante....)[/B][/I].:pepper:

Re: The Bassman's Log (Steve Lampl)
 

[U][B]Thurday, 11/20/08:[/B][/U]

[I][B]HAMMY REHAB DAY #9

Warm-up(s):
#1. Stationary Cycling:[/B] 10:00 / L3 / 100 RPM / 2.6 mi / HR to 100.
[B]#2. Elliptical Trainer:[/B] 20:00 / L5 / 85 RPM / miles - ? / HR to 128
Tried running on treadmill first. R/knee and hammies not very happy yet....
[B]CFWU (modified):
[/B]3 pull-ups, 10 push-ups, 10 GHD sit-ups, 10 back ext.

[B]WOD: Angie. Post time.
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

As performed:
100 jumping PUs [/B](1st 5 of 10, 2nd 3 of 10, and 3rd 1 of 10, unassisted) broken into groups of 10.
[B]100 Push ups [/B](first 20 in a row, then groups of 5 X 16)
[B]100 Sit ups [/B](first 50, then 25, then 15, and 10).
[B]100 Squats [/B](grouped 25, 15, then 10 X 6).
[B]Time = 19:49. [/B](Hoped for 15:00 or less, but that was probably unrealistic)
Comparison: 10/20/08: 11:04 scaled to 50 reps of each.

[B]Shoulder Press:
WU = 45# X 15
55# X 3
65# X 3
75# X 3
95# X 3 [/B](accidental jump)
[B]105# X 3
115# X 1, (2F) - [/B](Seem to be stuck here.....)
[B]110 X F
95# X 5 X 3
[/B]Shoulder a little sore at first, worked through discomfort and all lifts, save the 115 and 110 felt solid and strong.

[B]Kipping Pull-up Training: [/B]Took laptop w/ me to globo and held class right there.........
[B]Blech!!! Still look like I'm doing a controlled "fish flop." I am soooooo uncoordinated. Brain can kip......body can't!!

Plank Hold (on elbows/forearms)
[COLOR=Red]1 X 4:20!!! PR! [/COLOR][/B][COLOR=Red][COLOR=Black](Did after WO).

Note: All the squats this week seem to be helping the hamstrings. Only minor discomfort, and feel only the slightest pull doing the squats.
------------------------------------------------------------------------------
[B]Nutrition

Breakfast:
[/B]1/2 C cottage cheese
1/2 C frozen blueberries
16 oz. cup of coffee (on way to gym) w/creamer, raw sugar.

[B]Lunch:
[/B]Starbucks Breakfast sandwich
1 (?) egg
3 4" pieces peppered bacon
1 oz sliced cheddar cheese
1 English muffin
Venti iced coffee w/cream w/ 1 saccharin, 1 raw sugar.

[B]Snack:
[/B]10 Garlic flavored Triscuit crackers
2 Tbsp cream cheese
2 Tbsp chopped olives
Protein shake - 8 oz. 1% milk - yield 20g protein

[B]Dinner:
[/B]5 oz BBQ (grilled) chicken in salad
Salad:
Med. bowl of mixed greens
1/2 C mushrooms
2 Tbsp diced red onions
1 Tbsp blue cheese crumbles
2 Tbsp Greek salad dressing

[B]Snack:
[/B]1 medium apple
2 Tbsp natural peanut butter

Feel like I've had a lot more energy the past couple of days. Think I'm on the right track with my eating now.



[/COLOR][/COLOR][/I]

Re: The Bassman's Log (Steve Lampl)
 

Stephen, very strong work on Angie! That's one WOD I still haven't gotten around to doing. :o One of these days, I suppose. It also looks like your Hammy rehab is coming along nicely, keep it up.

So, what's this fascination with planks of late? Everyone seems to be doing them...

Re: The Bassman's Log (Steve Lampl)
 

[quote=Stephen Smith;452048]Stephen, very strong work on Angie! That's one WOD I still haven't gotten around to doing. :o One of these days, I suppose. It also looks like your Hammy rehab is coming along nicely, keep it up.

So, what's this fascination with planks of late? Everyone seems to be doing them...[/quote]

Thank you, Steve! She's a hard one at that, but really good for letting one know their overall capabilities, kinda like a bodyweight Fran. Thanks for the encouragement on the hamstring recovery too! Coach Rip came out with a short rehab program which I've actually not been following to the letter, simply because I just don't have the proper form for weighted (45#) squats, nor do I feel comfortable repeating Good Mornings (how I tore them in the first place) until some mending has taken place.

As for the planks, I was intrigued to see people like Christin Street, Alix, Melissa Byers, and others doing them or speaking about them and the period of time for which they should be held. I tried and all of a sudden, everyone ups the time.......being competitive, I couldn't resist the challenge. 5:00 is beckoning.........

Re: The Bassman's Log (Steve Lampl)
 

Nice work on Angie! I am so lousy at push ups those take me
F O :( R E :mad: V :eek: E :ranting2: R

You are really benefiting from having good control over your diet and having fun with exercise. Life is good. Great work!

Re: The Bassman's Log (Steve Lampl)
 

Nice job on the plank hold and Angie!!!!

Your logs are making me hungry too... Mmmm....