CSta's workout log
Re: CSta's workout log
Cindy, thanks for the recommendation. I'll consider it. Because my past hip flexor injury was so difficult to heal, on the initial moments of the sit-up, I consciously relax my hip flexors to ensure that the abs are doing the work, particularly when I do situps with weights. Also, I have been careful to follow Kurz's instructions for sit-ups (bracing my feet under dumbells): "During the raise press the small of your back to the floor for as long as possible. After the small of your back leaves the floor straighten up your back so you do not end up in a curled position at the top of the sit-up. Inhale as you lower your trunk back to the initial position. Lowering your trunk, curl it so you press the small of your back into the floor." (Article #20) Today's workout went well, as you'll see below, so I'm going to stay the course for the time being. If the hip flexor acts up, though, I'll reconsider. Please continue to read my workouts. I appreciate the concern and helpful comments.
Week 6 (damage control) cont.
Saturday (11/8/08)
1. Warm-up. Hip circles; forward, back, and side bends; twists; jogged in place for 4 mins, including knee raises; leg swings to the front and back (2 x 10); 25 unweighted situps.
2. Weighted situps: 20lbs/3 X 30 (right hip flexor felt good Friday (rest day) and today, so I kept using 20 lbs.); felt good during and after; feel good now (about 3 hours later)
3. Back extensions on bench: 2X20; 1X15 (again, at 15 I felt like the next five were going to be too tough, so I stopped at 15)
4. Regular crunches (legs/hips at 90 degs.): 1X50; 1X30 (abs felt slightly weaker than other days)
5. Reverse crunches: 1 X 40 (did not let knees go past vertical; and really squeezed to try to get knees as close to head as possible.
6. Unweighted situps: 1 x 300. A little tired but could have kept going.
7. Cool down: jogged in place for about 3 minutes. Forward, back, and side bends; twists. Relaxed static stretching of right and left quad and hip flexor. Did not stretch too deeply; just until I felt slight stretch and then focussed on relaxing. Felt good, and like I said, I feel good now.
1. Warm-up. Hip circles; forward, back, and side bends; twists; jogged in place for 4 mins, including knee raises; leg swings to the front and back (2 x 10); 25 unweighted situps.
2. Weighted situps: 20lbs/3 X 30 (right hip flexor felt good Friday (rest day) and today, so I kept using 20 lbs.); felt good during and after; feel good now (about 3 hours later)
3. Back extensions on bench: 2X20; 1X15 (again, at 15 I felt like the next five were going to be too tough, so I stopped at 15)
4. Regular crunches (legs/hips at 90 degs.): 1X50; 1X30 (abs felt slightly weaker than other days)
5. Reverse crunches: 1 X 40 (did not let knees go past vertical; and really squeezed to try to get knees as close to head as possible.
6. Unweighted situps: 1 x 300. A little tired but could have kept going.
7. Cool down: jogged in place for about 3 minutes. Forward, back, and side bends; twists. Relaxed static stretching of right and left quad and hip flexor. Did not stretch too deeply; just until I felt slight stretch and then focussed on relaxing. Felt good, and like I said, I feel good now.
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Thomas Kurz
- Site Admin
- Posts: 443
- Joined: Dec 03, 2003 08:04
Re: CSta's workout log
A rule for activation of the main hip flexors (iliacus and psoas) in sit-ups: when quads tense so do iliacus and psoas.CSta wrote:Because my past hip flexor injury was so difficult to heal, on the initial moments of the sit-up, I consciously relax my hip flexors to ensure that the abs are doing the work, particularly when I do situps with weights.
Thomas Kurz
Madrej glowie dosc dwie slowie
Madrej glowie dosc dwie slowie
Re: CSta's workout log
RE: crunches routine
I’m afraid I left out one key element to the effectiveness of my abs routine in my post on Nov. 8th—number of sets and reps/set. If you kept all your current crunch exercises, but changed only this, I believe you might see faster progress. Using super sets only helps you maximize your workout time and keep your heart rate up; it's the management of sets/reps that makes the difference.
Whereas you currently train in two sets, working to fatigue in each, for a total of 90 or so crunches (e.g. 2 x fatigue, 55, 35), I do a fixed number of ball crunches sets at a comfortable level superset with ball bridges, increasing the reps per set of crunches periodically as they become too easy.
In the beginning, it was 4 x 25 ball crunches superset with 4x10 ball bridges (hold each ball bridge for count of 4-5 so each set lasts 50-60 seconds). After four super sets, I have 100 crunches, 50 bridges, and feel like I can do more, but I don’t.
The next week (or whenever week one level feels too easy), increase to 4x30 ball crunches with 4x10 ball bridges (total 120 crunches, 50 bridges). The next level is 4x35 ball crunches with 4X10 ball bridges, and so on.
You could use this method on your medium or low intensity days and use your current “reps to fatigue” method on your high intensity days or as a periodic test of your progress.
This is similar to a method often discussed in this forum called “GTG,” or Grease That Groove. Check out dragon’s comments, July 6, 2006, at http://stadion.com/phpBB3/viewtopic.php ... &hilit=GTG.
Also, while looking for info on “GTG” in the forum, I ran across a post on maximizing your body weight workout by Nightshade on Jan 16, 2004, at http://stadion.com/phpBB3/viewtopic.php ... t=push+ups . Thought you might find it interesting.
You have to be in excellent shape to be able to do the volume of situps and difficult crunches you already do, but if you feel a need to increase your strength in crunches, this change in method may help.
Cindy
I’m afraid I left out one key element to the effectiveness of my abs routine in my post on Nov. 8th—number of sets and reps/set. If you kept all your current crunch exercises, but changed only this, I believe you might see faster progress. Using super sets only helps you maximize your workout time and keep your heart rate up; it's the management of sets/reps that makes the difference.
Whereas you currently train in two sets, working to fatigue in each, for a total of 90 or so crunches (e.g. 2 x fatigue, 55, 35), I do a fixed number of ball crunches sets at a comfortable level superset with ball bridges, increasing the reps per set of crunches periodically as they become too easy.
In the beginning, it was 4 x 25 ball crunches superset with 4x10 ball bridges (hold each ball bridge for count of 4-5 so each set lasts 50-60 seconds). After four super sets, I have 100 crunches, 50 bridges, and feel like I can do more, but I don’t.
The next week (or whenever week one level feels too easy), increase to 4x30 ball crunches with 4x10 ball bridges (total 120 crunches, 50 bridges). The next level is 4x35 ball crunches with 4X10 ball bridges, and so on.
You could use this method on your medium or low intensity days and use your current “reps to fatigue” method on your high intensity days or as a periodic test of your progress.
This is similar to a method often discussed in this forum called “GTG,” or Grease That Groove. Check out dragon’s comments, July 6, 2006, at http://stadion.com/phpBB3/viewtopic.php ... &hilit=GTG.
Also, while looking for info on “GTG” in the forum, I ran across a post on maximizing your body weight workout by Nightshade on Jan 16, 2004, at http://stadion.com/phpBB3/viewtopic.php ... t=push+ups . Thought you might find it interesting.
You have to be in excellent shape to be able to do the volume of situps and difficult crunches you already do, but if you feel a need to increase your strength in crunches, this change in method may help.
Cindy
Week 6 (damage control) cont.
Sunday (11/9/08): sick/flu (supposed to be a leg day)
Monday (11/10/08): sick/flu (supposed to be a rest day) Don't have much of an apetite.
Monday (11/10/08): sick/flu (supposed to be a rest day) Don't have much of an apetite.
Week 7 (low training load)
Tuesday (11/11/08) (Tuesdays are the beginning of the microcycle from now on): sick/flu; eating more but still tired
Week 7 (low training load) cont.
Wednesday (11/12/08): took it very easy today.
1. Warmup: joint rolls top to bottom; front, back, and side bends; twists; 5 min jog in place; front, back, and side leg swings (2X10 each)
2. Main workout
a. front lunge: 1 X 10
b. wrist rotations
c. back lunge: 1 X 10
d. wrist rotations
e. side lunge: 1 X 10
f. wrist rotations
g. hindu squats 1 X 35
h. wrist rotations
i. hamstring curls 4 lbs/1 X 40 both legs, but one at a time (ankle weight used)
j. ankles: 10 lbs (ankle weight wrapped around foot): (leg parallel to ground) lift outside of foot toward ceiling 1 X 25; (leg parallel to ground) lift inside of foot toward ceiling 1 X 25; (leg perpendicular to ground) lift up 1 X 10; heal raises on steps 1 X 10
3. Cool down; relaxed stretching of quads, hip flexors, and hamstrings
1. Warmup: joint rolls top to bottom; front, back, and side bends; twists; 5 min jog in place; front, back, and side leg swings (2X10 each)
2. Main workout
a. front lunge: 1 X 10
b. wrist rotations
c. back lunge: 1 X 10
d. wrist rotations
e. side lunge: 1 X 10
f. wrist rotations
g. hindu squats 1 X 35
h. wrist rotations
i. hamstring curls 4 lbs/1 X 40 both legs, but one at a time (ankle weight used)
j. ankles: 10 lbs (ankle weight wrapped around foot): (leg parallel to ground) lift outside of foot toward ceiling 1 X 25; (leg parallel to ground) lift inside of foot toward ceiling 1 X 25; (leg perpendicular to ground) lift up 1 X 10; heal raises on steps 1 X 10
3. Cool down; relaxed stretching of quads, hip flexors, and hamstrings
Week 7 (low training load) cont.
Thursday (11/13/08)
1. Warmup: hip circles; front, back, and side bends; twists; jogged in place for 4 mins; front and back leg swings (left ham took a little longer to reach full range of motion); 25 unweighted situps.
2. Main:
a. Weighted situps: 20lbs @ 3X30 (felt good; relaxed)
b. back extensions off couch (couldn't make it to gym): 2X20; 1X15
c. crunches: 2 X slight discomfort (35; 25)
d. reverse crunches: 1 X slight discomfort (35) (concentrated on getting knees to face)
3. cool down: none
In all, feel good. Will do legs tomorrow at scheduled intensity.
1. Warmup: hip circles; front, back, and side bends; twists; jogged in place for 4 mins; front and back leg swings (left ham took a little longer to reach full range of motion); 25 unweighted situps.
2. Main:
a. Weighted situps: 20lbs @ 3X30 (felt good; relaxed)
b. back extensions off couch (couldn't make it to gym): 2X20; 1X15
c. crunches: 2 X slight discomfort (35; 25)
d. reverse crunches: 1 X slight discomfort (35) (concentrated on getting knees to face)
3. cool down: none
In all, feel good. Will do legs tomorrow at scheduled intensity.
Week 7 (low training load) cont.
Friday (11/14/08):
1. warm-up: joint rolls top to bottom; warm up back, abs, and obliques with front, back, and side bends plus twists; 5 mins of running in place moving in various ways; leg swings to sides, back, and and front (between 2-3 X 10 each direction). During leg swings to front, I did some of those things where you're on all fours and you kick your leg back and up, keeping my knee bent at a 90 degree angle. Felt my upper hamstrings were not warm enough. I did some squats in the lunge position too. Time = between 15-20 mins.
2. Main workout
a. front lunge: 1 X 20
b. wrist rolls (during rest)
c. back lunge: 1 X 20
d. wrist rolls (during rest)
e. side lunge: 1 X 20
f. wrist rolls (during rest)
g. hindu squats 1 X 50
h. hamstring curls 4 lbs/1 X 50 both legs, but one at a time (ankle weight used) (
i. ankles: 10 lbs (ankle weight wrapped around foot): (leg parallel to ground) lift toward ceiling 1 X 25; (leg perpendicular to ground) lift up 1 X 12; heal raises on steps 1 X 15
3. Cool down: jogged in place for 3 minutes. Static relaxed stretching: leg-up-on-counter hamstring stretch; lunge position stretch; lunge position stretch with foot up by rear. Each held for 1 min.
1. warm-up: joint rolls top to bottom; warm up back, abs, and obliques with front, back, and side bends plus twists; 5 mins of running in place moving in various ways; leg swings to sides, back, and and front (between 2-3 X 10 each direction). During leg swings to front, I did some of those things where you're on all fours and you kick your leg back and up, keeping my knee bent at a 90 degree angle. Felt my upper hamstrings were not warm enough. I did some squats in the lunge position too. Time = between 15-20 mins.
2. Main workout
a. front lunge: 1 X 20
b. wrist rolls (during rest)
c. back lunge: 1 X 20
d. wrist rolls (during rest)
e. side lunge: 1 X 20
f. wrist rolls (during rest)
g. hindu squats 1 X 50
h. hamstring curls 4 lbs/1 X 50 both legs, but one at a time (ankle weight used) (
i. ankles: 10 lbs (ankle weight wrapped around foot): (leg parallel to ground) lift toward ceiling 1 X 25; (leg perpendicular to ground) lift up 1 X 12; heal raises on steps 1 X 15
3. Cool down: jogged in place for 3 minutes. Static relaxed stretching: leg-up-on-counter hamstring stretch; lunge position stretch; lunge position stretch with foot up by rear. Each held for 1 min.
Week 7 (low training load) cont.
Saturday (11/15/08)
1. Warm-up: hip rotations; front, back, and side bends; twists; jogged in place for 3 minutes; lunge position squats (to warm up hamstrings (I feel them working during back extensions); those on-all-fours things described above; leg swings to front. I intended to do leg swings to the back, but I must have forgotten. 25 unweighted situps
2. Main.
a. Weighted sit-ups: 20/3X30.
b. Back extensions: 2X18; 1X15
c. crunches to slight discomfort: 40, 35 (pushed this a little beyond slight discomfort)
d. reverse crunches: 35
I having a little difficultly getting myself to stop when slight discomfort occurs during crunches and reverse crunches. Too focused on numbers. Perhaps what I'll do is take the failure number from the prior week and work off percentages of that for the following two weeks, say 60% for low intensity week and 80% for medium intensity week.
1. Warm-up: hip rotations; front, back, and side bends; twists; jogged in place for 3 minutes; lunge position squats (to warm up hamstrings (I feel them working during back extensions); those on-all-fours things described above; leg swings to front. I intended to do leg swings to the back, but I must have forgotten. 25 unweighted situps
2. Main.
a. Weighted sit-ups: 20/3X30.
b. Back extensions: 2X18; 1X15
c. crunches to slight discomfort: 40, 35 (pushed this a little beyond slight discomfort)
d. reverse crunches: 35
I having a little difficultly getting myself to stop when slight discomfort occurs during crunches and reverse crunches. Too focused on numbers. Perhaps what I'll do is take the failure number from the prior week and work off percentages of that for the following two weeks, say 60% for low intensity week and 80% for medium intensity week.
Week 7 (low training load) cont.
Sunday (11/16/08)
1. warm-up: joint rolls top to bottom; warm up back, abs, and obliques with front, back, and side bends plus twists; 5 mins of running in place moving in various ways and performing squats in lunge position and those things where you're on all fours and you kick your leg back and up, keeping my knee bent at a 90 degree angle; leg swings to sides, back, and and front (between 2-3 X 10 each direction). Time = between 15-20 mins.
2. Main workout
a. front lunge: 1 X 20
b. wrist rolls (during rest)
c. back lunge: 1 X 20
d. wrist rolls (during rest)
e. side lunge: 1 X 20
f. isometric PT exercise for left elbow (not getting any better)
g. hindu squats 1 X 50
h. hamstring curls 4 lbs/1 X 50 both legs, but one at a time (ankle weight used)
i. ankles: 8lbs (ankle weight wrapped around foot) lift toward ceiling 1 X 15; heal raise little toe: 45 (both feet same time); big toe: 45; middle off stairs: 15 (on leg at a time); balanced one foot on pillow lowering 10 lb weight to floor: 1 X 15 both sides
3. Cool down: jogged in place for 3 minutes. Static relaxed stretching: leg-up-on-counter hamstring stretch; lunge position stretch; lunge position stretch with foot up by rear. Each held for 1 min.
1. warm-up: joint rolls top to bottom; warm up back, abs, and obliques with front, back, and side bends plus twists; 5 mins of running in place moving in various ways and performing squats in lunge position and those things where you're on all fours and you kick your leg back and up, keeping my knee bent at a 90 degree angle; leg swings to sides, back, and and front (between 2-3 X 10 each direction). Time = between 15-20 mins.
2. Main workout
a. front lunge: 1 X 20
b. wrist rolls (during rest)
c. back lunge: 1 X 20
d. wrist rolls (during rest)
e. side lunge: 1 X 20
f. isometric PT exercise for left elbow (not getting any better)
g. hindu squats 1 X 50
h. hamstring curls 4 lbs/1 X 50 both legs, but one at a time (ankle weight used)
i. ankles: 8lbs (ankle weight wrapped around foot) lift toward ceiling 1 X 15; heal raise little toe: 45 (both feet same time); big toe: 45; middle off stairs: 15 (on leg at a time); balanced one foot on pillow lowering 10 lb weight to floor: 1 X 15 both sides
3. Cool down: jogged in place for 3 minutes. Static relaxed stretching: leg-up-on-counter hamstring stretch; lunge position stretch; lunge position stretch with foot up by rear. Each held for 1 min.
Week 8 (medium training load)
Tuesday (11/18/08):
1. warm-up: joint rolls top to bottom; warm up back, abs, and obliques with front, back, and side bends plus twists; 5 mins of running in place moving in various ways and performing squats in lunge position and those things where you're on all fours and you kick your leg back and up, keeping my knee bent at a 90 degree angle on half of them; leg swings to sides, back, and and front (between 2-3 X 10 each direction). Time = between 15-20 mins.
2. Main workout
a. front lunge: 1 X 22 (went up 2 reps)
b. isometric wrist exercises for PT
c. back lunge: 1 X 22
d. isometric wrist exercises for PT
e. side lunge: 1 X 22
f. hindu squats 1 X 52
g. hamstring curls 4 lbs/1 X 52 both legs, but one at a time (ankle weight used)
h. ankles:
(1) 8lbs (ankle weight wrapped around foot) lift toward ceiling 1 X 25;
(2) heal raises (skipped due to calf soreness);
(3) balanced one foot on pillow lowering 10 lb weight to floor: 1 X 15 both sides
3. Cool down: jogged in place for 3 minutes. Static relaxed stretching: leg-up-on-counter hamstring stretch; lunge position stretch; lunge position stretch with foot up by rear. Each held for 1 min
1. warm-up: joint rolls top to bottom; warm up back, abs, and obliques with front, back, and side bends plus twists; 5 mins of running in place moving in various ways and performing squats in lunge position and those things where you're on all fours and you kick your leg back and up, keeping my knee bent at a 90 degree angle on half of them; leg swings to sides, back, and and front (between 2-3 X 10 each direction). Time = between 15-20 mins.
2. Main workout
a. front lunge: 1 X 22 (went up 2 reps)
b. isometric wrist exercises for PT
c. back lunge: 1 X 22
d. isometric wrist exercises for PT
e. side lunge: 1 X 22
f. hindu squats 1 X 52
g. hamstring curls 4 lbs/1 X 52 both legs, but one at a time (ankle weight used)
h. ankles:
(1) 8lbs (ankle weight wrapped around foot) lift toward ceiling 1 X 25;
(2) heal raises (skipped due to calf soreness);
(3) balanced one foot on pillow lowering 10 lb weight to floor: 1 X 15 both sides
3. Cool down: jogged in place for 3 minutes. Static relaxed stretching: leg-up-on-counter hamstring stretch; lunge position stretch; lunge position stretch with foot up by rear. Each held for 1 min
Week 8 (medium training load) cont.
Wednesday (11/19/08):
1. Warm-up: hip rotations; front, back, and side bends; twists; jogged in place for 3 minutes; 25 unweighted situps
2. Main.
a. Weighted sit-ups: 22 to 23 lbs/3X30. (I only had 20 lbs so I grabbed a bottle of V8.)
b. Back extensions: 3X20
c. crunches to discomfort: 42, 30
d. reverse crunches to discomfort: 35
3. No cool down. Interrupted.
1. Warm-up: hip rotations; front, back, and side bends; twists; jogged in place for 3 minutes; 25 unweighted situps
2. Main.
a. Weighted sit-ups: 22 to 23 lbs/3X30. (I only had 20 lbs so I grabbed a bottle of V8.)
b. Back extensions: 3X20
c. crunches to discomfort: 42, 30
d. reverse crunches to discomfort: 35
3. No cool down. Interrupted.
Week 8 (medium training load) cont.
Thursday (11/20/08):
1. warm-up: joint rolls top to bottom; warm up back, abs, and obliques with front, back, and side bends plus twists; 5 mins of running in place moving in various ways and performing squats in lunge position and those things where you're on all fours and you kick your leg back and up, keeping my knee bent at a 90 degree angle on half of them; leg swings to sides, back, and and front (between 2-3 X 10 each direction). Time = between 15-20 mins.
2. Main workout
a. front lunge: 1 X 22 (went up 2 reps)
b. isometric wrist exercises for PT
c. back lunge: 1 X 22
d. isometric wrist exercises for PT
e. side lunge: 1 X 22
f. hindu squats 1 X 52
g. hamstring curls 4 lbs/1 X 52 both legs, but one at a time (ankle weight used)
h. ankles:
(1) 8lbs (ankle weight wrapped around foot) lift toward ceiling 1 X 25;
(2) heal raises: big toe: 50; little toe 50; middle: 15 (one leg at a time)
(3) balanced one foot on pillow holding 10 lb weight 90 seconds
3. Cool down: jogged in place for 3 minutes. Static relaxed stretching: leg-up-on-counter hamstring stretch; lunge position stretch; lunge position stretch with foot up by rear. Each held for 1 min
Overall, I feel pretty good.
1. warm-up: joint rolls top to bottom; warm up back, abs, and obliques with front, back, and side bends plus twists; 5 mins of running in place moving in various ways and performing squats in lunge position and those things where you're on all fours and you kick your leg back and up, keeping my knee bent at a 90 degree angle on half of them; leg swings to sides, back, and and front (between 2-3 X 10 each direction). Time = between 15-20 mins.
2. Main workout
a. front lunge: 1 X 22 (went up 2 reps)
b. isometric wrist exercises for PT
c. back lunge: 1 X 22
d. isometric wrist exercises for PT
e. side lunge: 1 X 22
f. hindu squats 1 X 52
g. hamstring curls 4 lbs/1 X 52 both legs, but one at a time (ankle weight used)
h. ankles:
(1) 8lbs (ankle weight wrapped around foot) lift toward ceiling 1 X 25;
(2) heal raises: big toe: 50; little toe 50; middle: 15 (one leg at a time)
(3) balanced one foot on pillow holding 10 lb weight 90 seconds
3. Cool down: jogged in place for 3 minutes. Static relaxed stretching: leg-up-on-counter hamstring stretch; lunge position stretch; lunge position stretch with foot up by rear. Each held for 1 min
Overall, I feel pretty good.
Week 8 (medium training load) cont.
Friday (11/21/08)
1. Warm-up: hip rotations; front, back, and side bends; twists; jogged in place for 3 minutes; 25 unweighted situps
2. Main.
a. Weighted sit-ups: 23 lbs/3X30. (precise weight this time)
b. Back extensions: 3X20 (very comfy)
c. crunches to discomfort: 42, 30
d. reverse crunches to discomfort: 35
3. Cool down. Ran in place for 3 mins; front, back, and side bends; twists.
1. Warm-up: hip rotations; front, back, and side bends; twists; jogged in place for 3 minutes; 25 unweighted situps
2. Main.
a. Weighted sit-ups: 23 lbs/3X30. (precise weight this time)
b. Back extensions: 3X20 (very comfy)
c. crunches to discomfort: 42, 30
d. reverse crunches to discomfort: 35
3. Cool down. Ran in place for 3 mins; front, back, and side bends; twists.