Groundskeeperwillie's training log

[groundskeeperwillie]

Cardio: Elliptical, manual mode, 30mins @ level 14, 10mins @ level 12, 17mins @ level 10. Pinch of salt machine calorie estimate = 1000

I've had a thought (steady on!). Seeing as how I do SL on Sun, Tues & Thurs, and do cardio at the gym on Mon, Wed & Fri, I'm thinking of doing dips (following WO A) the next morning and chins/pull ups following WO B. The gym has a perfectly good chinning and dips machine doing sod all, and it might cut down the time spent doing the workouts at night. Good idea?


gkw

[KIB]

If you're going to be in the gym every day then you can flex the schedule a bit to make better use of your time. Mind you don't start robbing yourself of recovery time. I really, really enjoy my days away from the gym. The rest is vital.

Pinch of salt machine calorie estimate = 1000

I know what those words mean on their own, but all together like that they make no sense to me. What is that thing you said?

[groundskeeperwillie]

Hi KIB. I still feel I need to keep up with the cardio, because since starting SL I've cut down gym time from 5 days a week to 2/3. All my lifting is done at home in my garage (shack!), so I use the gym purely for cardio work. Just lately I've noticed that I seem to get out of breath a lot easier, and I know I'm about 10kgs heavier than I was 4 months ago, but I don't want to get 'unfit' just because I'm lifting weights. However, having said all that, if the cardio work starts to affect recovery too much, I will cut it down.

Pinch of salt machine calorie estimate = 1000

Sorry man, didn't mean to confuse! The term 'pinch of salt' (or to take something with a pinch of salt) means that a statement may not have 100% truth or accuracy to it. The example here is that the Elliptical machine says that after my last session I had burned 1000 calories, unfortunately these calculations are far from accurate and is probably an over estimate. Here's more of an explanation;

http://idioms.thefreedictionary.com/take+with+a+pinch+of+salt

HTH


gkw

[groundskeeperwillie]

So my neck feels a lot better for some rest, and I seem to have full ROM without feeling any pain, therefore tonight I will resume lifting with workout A. As I recall I promised a vid of me doing push ups with 20kg in the ruck sack, but on my knuckles I'll see how I go, I might have to do the first set to see if I can manage it, then film the second one . Oh and I'm trying not to use the gloves now, as I'm sure mouse will be pleased to hear! .


gkw

[KIB]

:LOL:
Okay, I get a pinch of salt now! It's not like I don't know the expression, but the way I read that post... I thought you were describing some kind of new machine for measuring calories that was referred to as the pinch of salt machine! Me dummy! Thanks for clearing it up. Not confusing at all, really...

[guru]

Good to hear about your neck. Just try to keep it neutral in the exercises. We over 40's need to be a little cautious. At least that's true for me.

Welcome back in the ring, end the vacation for the weights.

[groundskeeperwillie]

@KIB. Reading back my explanation it does seem like I was treating you like an idiot, so sorry that's not what I meant!

@guru.

We over 40's need to be a little cautious.

Cheers guru.
Funnily enough, I've just been discussing age and training with a colleague, and apart from the obvious stuff (not as strong as an 18 year old for instance), training for the (ahem) less mature person is somewhat different. For example, I don't seem to have any trouble putting weight on, that could of course just be my body type/make up, but it's probably just as much age as anything. If I was 18 and know what I know now, I would be eating everything in arms reach and lifting weights like there was no tomorrow . Hindsight is a bitch sometimes!


gkw

[markg]

I think KIB likes it when you treat him mean

[groundskeeperwillie]

Hee Hee I know, but I've got to be careful, I'm only just in front of him on weighted push ups, but I reckon he'll come sailing past soon enough!.


gkw

[groundskeeperwillie]

Workout A
Squats: 77.5kg 5,5,5,5,5 (no belt)
Bench: 70kg 5,5,5,4,5
BOR: 60kg 5,4,4,3,4
Press up: BW+20kg 5,5,5
Reverse Crunch: 3 x 12 (with straight legs)

Squat: Dropped the weight 10kg to work on form (see below).
Bench: Didn't try the last rep of the forth set as the third rep went up very slowly . Next time tho'. I was also trying to work on form with these (see below).
BOR: Too heavy and form was rubbish. I'll persevere but a de-load is not far away .
PU: First set on the knuckles for markg (see below), last 2 as normal.
RC: These are still hard but I secretly like them .

Felt totally bolloxed tonight. Can't say what caused it, too little food maybe. Having a few days off because of the bad neck sure as shit didn't make any difference! Anyhoo....

Set 1 of squats. I felt my knees were still coming in and this proves it.


Set 2 of squats. Made real effort to stop my knees coming in and felt this was a better set.



Bench. Made more of an effort with foot placement, arch etc.



And finally! 1 set of 5 push ups, on the knuckles with 20kg in the ruck sack.

[Mouse]

Squats looking good - loving the knuckle press ups

[groundskeeperwillie]

Thanks mouse. They do bring a new level of effort so I think I might leave them in until I can manage 3 x 5 with good form, then maybe elevate the legs to knock it up notch! .


gkw

[thepole]

Looks like good form to me mate, and some great upper body strength there

Only thing I can see is maybe the bench is a little high? A bit lower and you could probably get a bit more leg drive, with your feet flat on the floor?

[helm]

great vids, and nice push-ups, gkw!

I also thought that your bench might be a little high, but it doesn't look adjustable. so maybe two pieces of wood or something would help to get your feet flat on the ground. your push-ups made me wonder about my foot stance. I always keep my feet closed for push-ups. does the distance help with stability with the weigt on the back?

exchange push-ups with press-ups if that sounds better to you

[groundskeeperwillie]

Thanks very much guys, I really appreciate it! You are both right about the bench, and it isn't adjustable for height. When I pull my feet back a little I can really feel my quads stretching , but the pieces of wood idea is a good one.

@helm. Not thought too much about the foot stance on push-ups to be honest, it's just where I naturally have them. However, I wouldn't want the bag slipping about too much on my back, it's hard enough to do them as it is without having to 'fight with my sack!' .



gkw