Xahn

Yes sir I did. Let's continue those PRs! Update 6/19 Afternoon: Posterior Chain Hip Extensions: Set 1: 50 x 8 Set 2: 50 x 8 Set 3: 50 x 8 Deadlifts!: Set 1: 135 x 10 Set 2: 225 x 8 Set 3: 275 x 5 Set 4: 315 x 1 Set 5: 315 x 1 Set 6: 315 x 2 Set 7: 315 x 1 (first day to try 315 - PR) NOTE: Good day for deads, I think I can go higher than 315, as I got the first one EASY. I was a little surprised how easy it was. We'll keep going. Single Leg Leg Press: Set 1: 115 x 8 each leg Set 2: 135 x 8 each leg Set 3: 135 x 8 each leg Set 4: 160 x 8 each leg Kettle Bell Swings: Set 1: 74 x 10 Set 2: 74 x 10 Set 3: 74 x 10 Set 4: 74 x 10 Set 5: 74 x 10 SUPERSETTED WITH: Weighted Step Ups: Set 1: 55 x 8 each leg Set 2: 55 x 8 each leg Set 3: 55 x 8 each leg Set 4: 55 x 8 each leg Set 5: 55 x 8 each leg NOTE: So this was supposed to be 60 pounds, but I guess I mixed a 25 with a 30 kettle bell. I can't really tell with kettle bells by sight, oops! OVERALL: So while there aren't as many exercises in this workout, I was really focused on going up in weight on DL. And I did, and kept working that weight. Next week will likely be 8 sets at around 315, we might push it up a bit. Who knows?

Everything is in the sig.

Hey Hazard, any videos coming up for us! We want to see something El Hazardo Dragon.

Hey Mattyboy, subbing your thread! Also, question (Can I ask a stupid question? Better than anyone!): How tall are you?

Yeah, take your time with the stretching. Keep in mind you're undoing YEARS of muscle work there. It certainly is not a quick thing to change. BTW, I've started doing kettle bell swings, those things are great and really tough!

Wow, congrats Nora! Nice run btw! Hope there isn't too much damage from the accident, eek.

Nice work Chris! One day I hope for forums / browsers to automatically convert metric to imperial for me. I have to think so much when I read your metric. Ouch!

Lol, this thread just got funny. glad you're loving the running Xanjra. I'm still trying to find the love of it, but I intend to get there!

Lol, ok just read your challenge thread, nevermind! You're way stronger!

Hey Mattyboy, finally joining you here, and I'll follow your challenge. You and I seem to be in almost exactly the same place in terms of weight we lift.

Hey Kailer or any other Austinites, my friend and I just signed up for the lyte run on July 12th. We're running at the 8:30pm time. If anyone wants to join in, let me know! I used to be a raver in my mid 20s, so I'm pretty excited. https://www.livingsocial.com/events/1106531-entry-to-austin-lyte-run Kailer, if this sounds interesting, feel free to let the other austinites know.

Whooo Twilight. Hips hips hips! Have fun at the Dyke March! Man, the work you're doing is really paying off. It's pretty fun to watch!

lol, stay strong Kailer!

Looks like a strong workout Chris. Let us know how the back inspection goes!

In my experience, it's really not worth it trying to push too far past what you're capable of. In the end, you'll end up hurting yourself enough to where you can't be consistent about things. I think taking it easier and doing it consistently until you can do the whole thing is the right idea.

Lol, Colin Mochrie is so funny. Interesting that you do vegetable day. Have you ever explained the reasoning behind it Kailer?

Wow, muslce ups and the salmon ladder are both incredible! I don't think I could do those to save my life! I will think on what kinds of things are really cool and neat to do physically, and maybe turn that into more of a goal. Where looking sexy would just be a bi-product of such work. I like the thought Xanjra, thanks! BTW, today has been good! No alcohol last night, and I've gotten in a good rehab workout today. Also hit a PR on overhead shoulder press, which is really nice - 130lbs.

Update 6/18: Shoulders and Pull Day: Shoulder Rotator Rehab: 50 reps of both cross body and rotating up Overhead Barbell Shoulder Press: Set 1: Bar - Warm up Set 2: 95 x 10 Set 3: 115 x 5 Set 4: 115 x 5 Set 5: 125 x 3 Set 6: 130 x 5 - Personal Record Underhand Barbell Bent-Over Rows: Set 1: 135 x 10 Set 2: 155 x 8 Set 3: 185 x 6 Set 4: 135 x 8 Dumbbell Hammer Curls: Set 1: 30 x 8 Set 2: 35 x 8 Set 3: 40 x 8 Set 4: 45 x 6 Seated Cable Wide Grip Rows: Set 1: 120 x 8 Set 2: 95 x 8 Set 3: 95 x 8 Set 4: 95 x 8 Set 5: 95 x 8 NOTE: The head trainer knows about my shoulder issues, and always gets on me about rolling my shoulders forward. He made me drop weight, and focus on pulling my shoulderblades together. It really helped and I'm finding a more steady muscle workout in the back. I think I'm going to need to really focus more on working my back. More Rehab: Lying with my chest on those bouncy balls, I pinched my shoulderblades together and raised my arms back forming a horizontal T. This got my rear delts, and my rhomboids. I'm going to do this a lot, as it was super hard and really is training me to keep those rhomboids together! OVERALL: Certainly not the most physically taxing workout I've ever done, but quite educational. And it's helping me work towards a more functional me. I love the strength that I'm gaining, but I also love that I'm starting to work my body more correctly.

Yeah, I'm still struggling with the heat too. And I'm not sure the best way to handle it. I'm very afraid of being caught out without water too. I think I need to go shopping for some good way to carry water without it being distracting. Also, I'm thinking of getting a miners LED light that you just strap to your head for night running. Realistically, I'll never wake up in the morning to run. Oddly, I was talking to my trainer yesterday and she said she wants to go running with me around the lake. She told me she was super slow at running now (understand she's a big strong girl, quadzilla) and mentioned that she averages a 7:30 mile. I laughed and told her we're not running together unless she wants to fireman carry me half the way at that pace (she could probably do it!).

Specially if they work! Glad you're back Xanjra!

Eh, I wouldn't worry about it Chris. As long as the overall trajectory is forward, you're fine.

So now that we're a little deeper into the system you're working Hazard, what are your thoughts? Are you liking the progression?

So today has been good. I got killed by Kayla, and I'm dead tired because of it. But it was good to be able to make it through the full workout. We're starting to do A LOT of heavy squats. Low rep per set count, but high sets. And I think this will help my legs get where they need to be if I can keep the food going. Also, tonight will be a no alcohol night, which is great! I am having trouble sleeping through the night. I'm waking up around 2am lately and having a tough time getting back to sleep. But hopefully that'll go away. When the body needs to sleep, it will. Here's my workout below!

Thanks Chris, I feel like I'll be doing much better after the end of the challenge. So far I'm doing fairly well I think.

Update 6/17: Kayla Leg Day Good Morning Warmups: Set 1: 95 x 8 Set 2: 115 x 8 Front Squats: Set 1: 95 x 10 Set 2: 135 x 8 Set 3: 185 x 3 Set 4: 185 x 3 Set 5: 185 x 3 Set 6: 185 x 3 Set 7: 185 x 3 Set 8: 185 x 3 Set 9: 185 x 3 Set 10: 185 x 3 NOTE: That was a lot of sets! Weighted Squat Jumps: Set 1: 50 x 10 Set 2: 50 x 10 Set 3: 50 x 10 SUPERSETTED WITH: 45lb Plate Overhead Static Lunges: Set 1: 8reps x each leg Set 2: 8reps x each leg Set 3: 8reps x each leg NOTE: This kicked my ass Kettle Bell Swings: Set 1: 72lbs x 8 Set 2: 72lbs x 8 Set 3: 72lbs x 8 SUPERSETTED WITH: Step Ups: Set 1: 40 x 6 each leg Set 2: 40 x 6 each leg Set 3: 40 x 6 each leg Overall: Well, Kayla got me again. I felt like I was going to puke a few times, but managed to get through it all. What an incredibly difficult workout! But it was fun. I'm really happy I lived to tell the tale.