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-   -   Steve's "I'm not aging quietly" log (https://board.crossfit.com/showthread.php?t=37110)

Bob Guere 10-11-2008 08:55 AM

Re: The Bassman's Log (Steve Lampl)
 
Steve, these WODs, like previously mentioned, will make you gasp for sure. I'm sure Chuck has some good advice for you. I'll give this to you again, just scale the WODs to what you can do and go with it. Just my .02 but it worked for me and many others. The Brand X site, as you know, does a great job of scaling the WODs.

Are you worried about any underlying health issues besides injury? I.E. hypertension, etc.? If you are otherwise healthy, these WODs, along with the diets that are espoused here, will whip you into shape in short order.

Again, just my .02. You are a very cool guy with a great personality, and I'd hate to see you cut yourself short.

Stephen R. Lampl 10-11-2008 02:52 PM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Bob Guere;421083]Steve, these WODs, like previously mentioned, will make you gasp for sure. I'm sure Chuck has some good advice for you. I'll give this to you again, just scale the WODs to what you can do and go with it. Just my .02 but it worked for me and many others. The Brand X site, as you know, does a great job of scaling the WODs.

Are you worried about any underlying health issues besides injury? I.E. hypertension, etc.? If you are otherwise healthy, these WODs, along with the diets that are espoused here, will whip you into shape in short order.

Again, just my .02. You are a very cool guy with a great personality, and I'd hate to see you cut yourself short.[/quote]

Robert, my man, you are too cool! Chuck did have a lot of good advice, and for that matter, you and many others have had also!

I'm thinking at this point, there are a combination of things which are adding up to cause me needless concern. Among them, not having my "long term" diet dialed in, expecting too much too soon, and perhaps not scaling back enough. I have no problems with working until my legs, arms, butt, or whatever fall off of me, or I run out of breath - - so long as what I do is healthy. I believe I'm mentally tough enough to do this..........but, to quote a great line from a movie many of us have enjoyed, I think at times "........my mind is writing checks my body can't cash!" I'm not worried at all about hypertension or other typical maladies for guys my age - - guess I come from decent stock, plus I lead a mundane lifestyle (LOL).

In short, I've gotta give it more time and effort and stop whinin'

Thanks for the advice!

Stephen R. Lampl 10-11-2008 06:41 PM

Re: The Bassman's Log (Steve Lampl)
 
[U][B]Saturday, 10/11/08[/B][/U][B]:

[I]*** Rest, Recovery, Re-group, and Re-focus Day! ***

SHORT DUMBBELL WO:

[/I][/B][I][B]Warm-up:[/B]
Arm circles
Butt Kickers
Shoulder stretch
Tricep stretch
Bicep stretch

[B]"Ten Squared"
[/B]15# Dbs X 10 reps X 10 rounds - - for time.
Bicep curls
Tricep extensions (both Dbs, OH)
Shoulder Presses

Time = [B]13:10. [/B]Short rests as needed to complete sets/rounds.[/I][U][B]Sunday, 10/12/08[/B][/U][B]:[/B]

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

Bob Guere 10-12-2008 08:40 AM

Re: The Bassman's Log (Steve Lampl)
 
[QUOTE=Stephen R. Lampl;421201]Robert, my man, you are too cool! Chuck did have a lot of good advice, and for that matter, you and many others have had also!

I'm thinking at this point, there are a combination of things which are adding up to cause me needless concern. Among them, not having my "long term" diet dialed in, expecting too much too soon, and perhaps not scaling back enough. I have no problems with working until my legs, arms, butt, or whatever fall off of me, or I run out of breath - - so long as what I do is healthy. I believe I'm mentally tough enough to do this..........but, to quote a great line from a movie many of us have enjoyed, I think at times "........my mind is writing checks my body can't cash!" I'm not worried at all about hypertension or other typical maladies for guys my age - - guess I come from decent stock, plus I lead a mundane lifestyle (LOL).

In short, I've gotta give it more time and effort and stop whinin'

Thanks for the advice![/QUOTE]

Right on. Don't underestimate diet at all... it'll make you recover and grow much faster. Keep it up, you definitely have the intestinal fortitude for this.

Delita Wright 10-12-2008 10:31 AM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Chris Scott;420246]I feel you on the injury fears. Six weeks into SS, and I still catch myself wondering from time to time if squatting will make my knees explode or deadlifts make me a paraplegic. <shrug> Heard these things all my life, and it takes time for them to go away completely.[/quote]

Come to find out it is those evil leg extension machines in the gym that everyone thinks are required that ruin knees (learned that from the long distance hikers)! Also, running into elderly years not only doesn't destroy knees but correlates with fewer knee injuries. Oh, the things we've been told!

oh btw, hi Steve! ;-)

Delita Wright 10-12-2008 10:37 AM

Re: The Bassman's Log (Steve Lampl)
 
Steve, please don't forget:

1) Schedule rest. I did 6 weeks here of WODs (the first time) before finding out many here schedule a cycle or week off every 4-6 weeks. Now I'm sold on that. Part of my problem last week (needing rest) was that I considered myself *starting* from when I started WODs the week before, but actually I had starting a walking program several weeks before and had not had a break when I started the WODs.

2) The more out shape we are, the more we are prone to over-training. I'm finding I *still,* left to my own devices, try to do too much. I'm learning to quit adding so much to the WODs, which allows me to do them with more intensity. With more rest and more intensity I think I'm getting better results (bigger gains faster).

In any case, GREAT JOB! I, too, really want you, Steve, to get this.

Delita

Stephen R. Lampl 10-12-2008 02:31 PM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Bob Guere;421498]Right on. Don't underestimate diet at all... it'll make you recover and grow much faster. Keep it up, you definitely have the intestinal fortitude for this.[/quote]

Bob,

Thanks for your advice. I appreciate the support and gentle "kick" in the caboose. I just need to remember that it's all good.

[quote=Delita Wright;421547]Come to find out it is those evil leg extension machines in the gym that everyone thinks are required that ruin knees (learned that from the long distance hikers)! Also, running into elderly years not only doesn't destroy knees but correlates with fewer knee injuries. Oh, the things we've been told!

oh btw, hi Steve! ;-)[/quote]

Delita,

We only ruin stuff if we are not sensible and do not use reasonable care in our training. I thank the Lord - - I have been so fortunate over the years as to have had only one workout-related injury. That one was a fluke and probably due to a particular weakness with my body.

[quote=Delita Wright;421551]Steve, please don't forget:

1) Schedule rest. I did 6 weeks here of WODs (the first time) before finding out many here schedule a cycle or week off every 4-6 weeks. Now I'm sold on that. Part of my problem last week (needing rest) was that I considered myself *starting* from when I started WODs the week before, but actually I had starting a walking program several weeks before and had not had a break when I started the WODs.

2) The more out shape we are, the more we are prone to over-training. I'm finding I *still,* left to my own devices, try to do too much. I'm learning to quit adding so much to the WODs, which allows me to do them with more intensity. With more rest and more intensity I think I'm getting better results (bigger gains faster).

In any case, GREAT JOB! I, too, really want you, Steve, to get this.

Delita[/quote]

Thank you, Delita! You are so right - - and my wife will be the first to tell you I probably overdo things. I have always had the ability to work through physical things quickly and I guess that's made me impatient. Hard to slow down when for the most part, you feel like a kid, but your body is nearly 60! I appreciate the value of rest too, but perhaps I am not being realistic about what my body needs now.

Thanks again for your encouragement!

Carla Tremblay 10-12-2008 03:30 PM

Re: The Bassman's Log (Steve Lampl)
 
[QUOTE=Stephen R. Lampl;421303][U][B]Saturday, 10/11/08[/B][/U][B]:

[I]*** Rest, Recovery, Re-group, and Re-focus Day! ***

SHORT DUMBBELL WO:

[/I][/B][I][B]Warm-up:[/B]
Arm circles
Butt Kickers
Shoulder stretch
Tricep stretch
Bicep stretch

[B]"Ten Squared"
[/B]15# Dbs X 10 reps X 10 rounds - - for time.
Bicep curls
Tricep extensions (both Dbs, OH)
Shoulder Presses

Time = [B]13:10. [/B]Short rests as needed to complete sets/rounds.[/I][U][B]Sunday, 10/12/08[/B][/U][B]:[/B]

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

Yea for rest days! You deserve it! :)

[QUOTE=Delita Wright;421551]Steve, please don't forget:

1) Schedule rest. I did 6 weeks here of WODs (the first time) before finding out many here schedule a cycle or week off every 4-6 weeks. Now I'm sold on that. Part of my problem last week (needing rest) was that I considered myself *starting* from when I started WODs the week before, but actually I had starting a walking program several weeks before and had not had a break when I started the WODs.

2) The more out shape we are, the more we are prone to over-training. I'm finding I *still,* left to my own devices, try to do too much. I'm learning to quit adding so much to the WODs, which allows me to do them with more intensity. With more rest and more intensity I think I'm getting better results (bigger gains faster).

In any case, GREAT JOB! I, too, really want you, Steve, to get this.

Delita[/QUOTE]

You said it perfectly Delita!!

Stephen R. Lampl 10-12-2008 06:45 PM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Carla Tremblay;421664]Yea for rest days! You deserve it! :)

You said it perfectly Delita!![/quote]

Thanks, Carla. I sure appreciate your encouragement and support. I'll make it yet - - I just have to be patient.

Isn't Delita great!!

Stephen R. Lampl 10-13-2008 02:25 PM

Re: The Bassman's Log (Steve Lampl)
 
[U][B]Monday, 10/13/08[/B][/U][B]:

[I]Warm-up:
[/I][/B][I]Cycling - 20:00. L3 / HR to 95
CFWU X 3; no push-ups / pull-ups.
Push-up Program: 17, 17, 10, 10, 22.
Pull-ups: No DHPU or DH Chins. :( soooooooo.
2 jumping pull-ups, used toes to push off floor all subsequent reps.
2, 2, 2, 2, 2, 2. Held as high as possible to bar for five seconds on each.
Dips: 4 X 3 (roman chair).

[B]WOD: DLs 3, 3, 3, 3, 3. Post Loads.
Warm-ups: [/B]
Good mornings. Plastic bar (est 5#) X 10 X 2. 45# bar X 10.
DL with empty bar X 10.

[B]Loads[/B] - all 5 sets, 3 reps per....rest 3 - 5 min between sets
[B]135
185
225 Old Max.
[COLOR=Blue]245[/COLOR][/B]
[B][COLOR=Red]255 NEW PR[/COLOR][COLOR=Red]![/COLOR][/B] (3 Rm).

GTG pull-up attempts 2, 2, 2, 2. Interspersed during WOD.
Dips - 5 X 2, 6 X 1 (using dip station with slightly narrower grips of larger diam.
Tried out fellow CFer's rings which he brought to the globogym. VERY difficult! I see the importance and value of using them! I think there are a pair of rings in my future! :D
[/I]


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