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

Stephen R. Lampl 12-05-2008 09:44 PM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Chris Scott;462610]Good news on the knee, Steve. Congrats.

Got your PM. Thanks for passing that along.[/quote]

[quote=Elizabeth Terris;463259]Great news about your knee!!![/quote]

[quote=Richard Macaulay;463271]Yeh big time....V happy on that, must have put a spring in your step as you left the docs office?!

Ricky[/quote]

Thanks, ET, Chris, and Ricky!! I am soooooo happy there are no words. I'm too young for knee replacements!!!!!!!!

[quote=Nancy Cohen;463287][SIZE=6][COLOR=DarkOrange]Happy Belated Birthday!![/COLOR][/SIZE]

Geez, I miss everything around here. :)[/quote]

Thank you, Nancy! I had a blast.....from the WOD to fun time with my wife!

Stephen R. Lampl 12-05-2008 10:12 PM

Re: The Bassman's Log (Steve Lampl)
 
[U][B]Friday, 12/05/08:[/B][/U][B]

[I]Warm-up:

#1. Stationary Cycling: [/I][/B][I]10:00 / L3 / 100 RPM / 2.6 mi / HR 102
[B]#2. Elliptical Trainer: [/B]20:00 / L5 / 80 RPM / ?? Dist / HR 136

[B]Stretching:
[/B]Seated Hamstring Stretches, 10:00, varied poses.

[B]Pull-ups: 3 + 3 + 3 - [/B]really tired.....

[B]CFWU - Modified X 2
[/B]Shoulder pass thrus 10 reps
Butt Kickers (each leg) X 25 reps
Partial squats (supported) - BW, shoulder width and using quads - 10 reps
OHS w/ Kindo stick X 10
Standing hamstring stretches (slumps), fingers to ground 30 sec X 3
Walking lunges with Kindo stick X 10 steps (WOD WU)
Dumbbell swings - 20# X 10 reps (WOD WU)

[B]WOD:
5 Rounds for Time
50# Walking Lunges X 10 Steps, alternating
50# Dumbbell Swings X 15 reps

[COLOR=Blue]Wasn't happening......forgot I gave blood yesterday (Rest Day).....ran outta steam just doing the CFWU....[/COLOR][/B][COLOR=Blue][COLOR=Black]

[B]Tried some other stuff....

Reclining Pull-ups
15 X 3 [/B]chest to bar - -

[B]SDHP
45# X 10 (WU)
65# X 10
95# X Fail.....[/B]pooped! ([U]figuratively[/U]!!!)[B]

Air Squats
50
[/B]Last five reps darn near killed me......

I felt great when I started working out today, but I think I'll wait longer after I give blood next time......:D
____________________________________________________________
[B]Nutrition

Breakfast:
[/B]Small sausage/egg/cheese pannini
16 oz coffee w/cream, raw sugar

[B]Lunch:
[/B]8 oz homemade turkey vegetable soup
Large salad:
2 C (approx) greens
3.5 oz (approx.) lean, leftover ham
6 large mushrooms, sliced
1 Tbsp blue cheese crumbles
2 Tbsp balsamic vinaigrette dressing

[B]Snack:
[/B]One serving (9 chips) organic tortilla chips
2 Tbsp sour cream (dip)

[B]Dinner:
[/B]3/4 C approx. angel hair pasta
1/2 C approx. spaghetti sauce (lean ground beef, organic tomato puree and organic tomato paste w/1 Tbsp dried garlic, crushed).
1 slice sourdough garlic bread
Medium green salad (greens only) w/ 2 Tbsp garlic vinaigrette dressing

[B]Snack:
[/B]1 medium Granny Smith apple
2 Tbsp natural, homemade peanut butter

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

Patrick Haskell 12-06-2008 04:53 AM

Re: The Bassman's Log (Steve Lampl)
 
Stopped by to commend you on your stylin' avatar. :D

Glad to hear the knee is coming around. There's a lot of ROM between ATG and sub-parallel squats. I haven't looked at an anatomy text in a long time, but I can't envision a fundamental change within the joint between 100 and 80 degrees. Going ATG certainly cranks the joint into a relatively extreme position, and I can see how that might be hard on the cartilage. You may find that as the musculature strengthens that you can comfortably squat sub-parallel as Rip Rx's (and a Dynamax is probably below parallel for you, so maybe it's just a matter of confusion of terms here).

And a belated Happy Birthday to you.

Stephen R. Lampl 12-06-2008 01:09 PM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Patrick Haskell;463544]Stopped by to commend you on your stylin' avatar. :D [/quote]

Thanks! Thought I'd have a little fun........shows why cops' hands are permanently deformed :rofl:

[quote=Patrick Haskell;463544]

Glad to hear the knee is coming around. There's a lot of ROM between ATG and sub-parallel squats. I haven't looked at an anatomy text in a long time, but I can't envision a fundamental change within the joint between 100 and 80 degrees. Going ATG certainly cranks the joint into a relatively extreme position, and I can see how that might be hard on the cartilage. You may find that as the musculature strengthens that you can comfortably squat sub-parallel as Rip Rx's (and a Dynamax is probably below parallel for you, so maybe it's just a matter of confusion of terms here).

And a belated Happy Birthday to you.[/quote]

Thanks on the B-day wishes, Patrick! I also appreciate your analysis(?) on the ATG vs parallel squats. Actually, ATG feels really good to me. I don't notice any difference in how my knees (either and/or both) feel when I go ATG as opposed to just parallel/90 deg. I can basically sit with my hammies on my calves; this places my rear about 6 inches above the ground, where a D-max ball equates to between 12 to 14 (depending on how hard I squish it). You are correct; the D-max ball places me well below parallel (probably about 105 to 110 deg), so I'm good there.

Take care - - thanks again!

Stephen R. Lampl 12-07-2008 10:19 PM

Re: The Bassman's Log (Steve Lampl)
 
[U][B]Saturday, 12/06/08:[/B][/U]

[I][B]REST DAY (Not by Choice)
[/B]Apparently it takes a while to get one's blood supply replenished and get back up to snuff.....still worn out.

Did move a bunch of heavy boxes around in the garage doing clean-up work, but this was not really even a functional WO for me.
________________________________________________

[B]Nutrition: (What nutrition????)
[/B]Honestly......felt sorry for myself and kinda down. Ate like an IDIOT!

[B]Breakfast:
[/B]Coconut/ginger chocolate chip cookie
16 oz coffee w/cream, raw sugar.

[B]Lunch:
[/B]None

[B]Snack:
[/B]1 slice sourdough bread (toasted) w/butter

[B]Dinner:
[/B]2 eggs, scrambled
1 slice sourdough bread, toasted, w/butter

[B]Water:
[/B]Approx. 60 oz.

------------------------------------------------------------------------
------------------------------------------------------------------------
[/I][U][B]Sunday, 12/07/08:

[/B][/U][I][B]REST DAY [/B](Legitimate)

[B]Nutrition:
[/B]Better today......but still gotta get back on track.

[B]Breakfast:
[/B]Multi-grain "everything" bagel
2 Tbsp cream cheese
16 oz coffee w/creamer, raw sugar. Added a partial refill - about 10 oz.

[B]Lunch:
[/B]Turkey sandwich
3 oz lean sliced, smoke turkey
1 oz slice low fat swiss cheese
1 slice sourdough bread

[B]Snack:
[/B]1 serving (10 chips) organic corn tortilla chips

[B]Dinner:
[/B]4 oz lean beef hot dog (Hebrew Nat'l)
Large french hot dog roll
Pickles, diced onions, mustard, ketchup

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

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

[/I]

Nancy Cohen 12-08-2008 12:52 AM

Re: The Bassman's Log (Steve Lampl)
 
Stephen....10 floggings for your nutrition on Saturday :mad: and a few more floggings for your nutrition on Sunday :mad:

:) No biggie, just trying to encourage you to get back on track. I'd get some floggings for what I ate last Wednesday. Wednesday was a bad day for me in the nutrition department! :D

Stephen R. Lampl 12-08-2008 04:07 PM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Nancy Cohen;464629]Stephen....10 floggings for your nutrition on Saturday :mad: and a few more floggings for your nutrition on Sunday :mad:

:) No biggie, just trying to encourage you to get back on track. I'd get some floggings for what I ate last Wednesday. Wednesday was a bad day for me in the nutrition department! :D[/quote]

Thanks, Nancy. Keep up the floggings.....er....encouragement!

Doing soooooo much better today!

Bob Guere 12-08-2008 04:12 PM

Re: The Bassman's Log (Steve Lampl)
 
Ok, Steve, I'm jumpin on in here too to cheer you on until you get your diet dialed in. You can do it brother! I can say from experience that letting the diet go and trying to keep CF'ing is a slippery slope. I, for one, tire easily, get down easily, and simply don't want to be in the gym when I let all that crack slip back into the diet. I'm not talking about a cheat meal, or even a cheat day, but when it's 3, 4, 5 or more days and I realize I've let the crack slip back in, that's when I really suffer and I have to just SNAP back into the game and not even think about "weening" or "babysteps".

Here's my secret...and I have a whole house of people too.... if we don't buy it at the grocery, then I can't eat it when I'm tempted. The crack is just not in the pantry.

Nancy Cohen 12-08-2008 04:18 PM

Re: The Bassman's Log (Steve Lampl)
 
[QUOTE=Bob Guere;465253]
Here's my secret...and I have a whole house of people too.... if we don't buy it at the grocery, then I can't eat it when I'm tempted. The crack is just not in the pantry.[/QUOTE]

Yep, that's my secret too. Keep the crack out of the house. :)

Richard Macaulay 12-08-2008 04:22 PM

Re: The Bassman's Log (Steve Lampl)
 
Duuuuuude, your log is awesome, the detail in food logg etc is brilliant. Loving avatar to mate!!

Ricky


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