• Recently Browsing   0 members

    No registered users viewing this page.

Emerald_Dragonfly

Emerald_Dragonfly positively rocks

Recommended Posts

6 hours ago, Emerald_Dragonfly said:

 House sitter is working for eggs, which is nice!   :-)

 

1 hour ago, Pat G said:

I'd work for eggs. 

 

Clearly this person is being ripped off. I'd demand nothing less than bacon, myself. 

  • Like 4

Share this post


Link to post
Share on other sites

Oh hello friend!!! I missed the vacay? Where's the vacay too? Congrats on passing inspection! You guys are getting sooooo close!!! :D 

 

Never you mind bout SL. If it was time for it to go, it was time to go. How long have you been doing it now?

Share this post


Link to post
Share on other sites

Harper's Ferry. I don't think that I wrote about it - time got away from me.

 

Lifting on SL since November.  

 

Today:  5.8 miles of hiking.  1,100 feet of elevation gained (and then lost).  Many degrees of heat, much humidity.  Several breaks were taken!

 

I was worried about the heat, so set a very slow pace.  So cardio was good, very little gasping for air(none, really).  At the overlook (Maryland Heights), I felt great.  The way down hammered my hip flexors a bit, but the very good news is that my posture/core/back/self held up quite well -yay, muscles!!!  

 

We are off to find some wineries this afternoon.  Cuz, why not?

 

  • Like 8

Share this post


Link to post
Share on other sites

2 mile hike this morning (I promise that I am not turning into a ranger).  Antietam museum and battle ground tour after.  Then more wine tastings, some with chocolate pairings!  Virginia is surprising me with the  excellent quality of the wine!

 

Today marks 15 years of marriage.  :applouse:

  • Like 13

Share this post


Link to post
Share on other sites
4 minutes ago, Emerald_Dragonfly said:

 

2 mile hike this morning (I promise that I am not turning into a ranger).  Antietam museum and battle ground tour after.  Then more wine tastings, some with chocolate pairings!  Virginia is surprising me with the  excellent quality of the wine!

 

Today marks 15 years of marriage.  :applouse:

 

Congratulations! That's so awesome :D

  • Like 1

Share this post


Link to post
Share on other sites
3 hours ago, Emerald_Dragonfly said:

2 mile hike this morning (I promise that I am not turning into a ranger).  Antietam museum and battle ground tour after.  Then more wine tastings, some with chocolate pairings!  Virginia is surprising me with the  excellent quality of the wine!

 

Today marks 15 years of marriage.  :applouse:

 

Fitness, history, chocolate. Yup, that's quite the anniversary celebration. 

  • Like 2

Share this post


Link to post
Share on other sites
12 hours ago, Emerald_Dragonfly said:

2 mile hike this morning (I promise that I am not turning into a ranger).  Antietam museum and battle ground tour after.  Then more wine tastings, some with chocolate pairings!  Virginia is surprising me with the  excellent quality of the wine!

 

Today marks 15 years of marriage.  :applouse:

 

2gEfCaG.gif

  • Like 2

Share this post


Link to post
Share on other sites

So...pretty much nothing to do with anything, but I won $70 today on a penny slot pull at a casino.  And then immediately got up and cashed out.  

 

(Not normally a gambler, as you can probably tell from the fact that I was playing penny slots to begin with.)

  • Like 13

Share this post


Link to post
Share on other sites
2 hours ago, Emerald_Dragonfly said:

Almost home, realized that I didn't do a single push up while away.  I will do double this week to make up.  

 

These are getting harder to remember for some reason, I forgot yesterday, day 17 maybe? Nada, zilch, zip. Totally spaced :( 

Share this post


Link to post
Share on other sites

Scale was waaaaay up this morning, but a vacation full of restaurant food, wine, and chocolate will do that to me. 

Sleep was perfection last night - I took 2 mg pills last night. 

I didn't take my magnesium on vacation and slept poorly most nights, but our B & B was on the train track, so can't really draw any mg conclusions from that. 

 

Music Selection:  I can't possibly be the only one who does the hand motion at 1:31 every single time that I hear this song, can I?

 

 

So I went ahead and started Wendler's 5/3/1 today.  I'll put the percentages in for this week, but won't bother after that, since I am not really worried about it.  All numbers are in pounds. Thoughts after each exercise.

Warm Up: Shoulder mobility stuff

Need to do more dynamic stuff to warm up if not starting with squats

 

OHP

2 x 5 at 45

2 x 5 at 65

1 x 5 at 70 (~70% of 90% of 1RM, he calls it a training max)

1 x 5 at 80 (~80%)

1 x 5+ at 90 (90%) - This is an AMRAP set, and I got 7.  Plus a compliment from another lifter on my form.  :-)

 

Then Accessories.  I *may* have bro'd out, yo. 

DB Bench

3 x 10 at 25 per DB

These are hard to set up.  I felt like an idiot.  The weight was not heavy so much as just awkward.  Plus I kept forgetting to remember to tuck my shoulder blades in my back pocket, and it's *really* hard to do that in the middle of the set. 

 

Dead Hang

3 x unknown, cuz I left my phone in the locker room.  But safe to say that my days of 55 second dead hangs have hidden far, far away.  Maybe 10 seconds, 15 seconds, and 20 seconds.  Maybe. 

These are ridiculously hard for me.  And I again felt like an idiot because I use the power cage (no worries, no one else wants it at this time of day - the super cool, friendly dudes there are all chest bros, no interest in squatting) and climb up the safeties to get to the pull up bar.  This draws every eye, and then I just hang there, looking goofy.  But the dedicated pull up bars are too squishy for me, I have to drag a box over cuz I can't jump and then tighten to hang, and they are popular.   

 

DB Curlz (like whoa)

3 x 10 at 25

So this was my most difficult DB movement.  I tried really hard to tighten my abz and avoid swaying or flailing.  Mostly succeeded, but man, these were tough.  Also, I felt them in my forearms and the bits of muscle around my elbow, not so much in my bicep.  I guess that means that I need them?  Also, the most comfortable way to do these was with a hammer grip. 

 

extra accessory for funsies

DB Row

3 x 10 at 25

Easy peasy, even at the end.  I may have hulk triceps. 

 

Shadow Boxing Finisher

the length of Black Eyed Peas "Pump It" 

Went all out

Did not throw up.  Which I am considering a giant win. 

 

Stretched. 

 

My upper body feels a tad abused.  BUT.  I am pleased that it took 70 minutes, pleased that I had time and energy to do a finisher, and pleased that I am targeting some weaknesses.  Feeling pretty good about it.  :-)

This is me right now, though:

120.jpg

  • Like 10

Share this post


Link to post
Share on other sites

I checked the Bon Jovi song and I didn't instinctively do the hand motion. 

 

I find dead hangs to be pretty uncomfortable.  My spine and shoulders are rarely in vertical tension so I keep the dead hangs in to get a bit of a stretch in.  I have the opposite issue on my rack though.  I bought a shorter rack (7') to clear my ceiling and I can barely clear my knees off the floor hanging. 

 

But the real question is, did you do your curls in the rack?

  • Like 2

Share this post


Link to post
Share on other sites
26 minutes ago, Grymm said:

I checked the Bon Jovi song and I didn't instinctively do the hand motion. 

 

I find dead hangs to be pretty uncomfortable.  My spine and shoulders are rarely in vertical tension so I keep the dead hangs in to get a bit of a stretch in.  I have the opposite issue on my rack though.  I bought a shorter rack (7') to clear my ceiling and I can barely clear my knees off the floor hanging. 

 

But the real question is, did you do your curls in the rack?

 

I like the dead hangs, but they harden my palms (insert foul joke here) and are hideously difficult.  I dropped them when I started SL because SL wore me out so badly.  I wish that I had kept them in, though. 

 

I did not curl in the rack, although I really, really wanted to...just for fun.  :-)

2437378.jpg

  • Like 6

Share this post


Link to post
Share on other sites
4 hours ago, Emerald_Dragonfly said:

 

1 x 5+ at 90 (90%) - This is an AMRAP set, and I got 7.  Plus a compliment from another lifter on my form.  :-)

 

 

BEEEEEEEAAAAASSSSSTTTTT!!!!!

 

4 hours ago, Emerald_Dragonfly said:

DB Curlz (like whoa)

3 x 10 at 25

So this was my most difficult DB movement.  I tried really hard to tighten my abz and avoid swaying or flailing.  Mostly succeeded, but man, these were tough.  Also, I felt them in my forearms and the bits of muscle around my elbow, not so much in my bicep.  I guess that means that I need them?  Also, the most comfortable way to do these was with a hammer grip. 

 

 

 

I'm not sure why (anyone know?) but DB curls kill me too. I was thrilled when my new program had me doing BB curls instead. DB curls kill me, I have to keep them super light lol

 

_____

 

New program day! Yaay!!! Looking forward to hearing how it works out for you :D 

 

 

  • Like 1

Share this post


Link to post
Share on other sites

I don't know the specifics of dumbbell curls in particular, but I assume it's similar to other barbell to dumbbell conversions.  When you you db press or db bench, your tricep can't kick in much because it wants to push swing the weight outward from the intended motion.  You can only use as much tricep as keeps the weight inline with motion.  But when you switch to bb, you can fully use the tricep because the opposite tricep balances out the forces in the wrong plane.  You can do the same with some of the rotator muscles to get some additional oomph.  These the the "rip the bar in half" and "break the bar" cues.  Can't be done with a db because it would move laterally.  With a db curl, you are isolating the bicep.  Some of the minor muscles either don't chip in or just turn the weight when they do.  But with the barbell, turning of the weight is eliminated and only the curl assist action is recruited.  

 

Look at this sweet pictograph:

4169625_orig.jpg

I think on the bb curl, you can recruit a little bit of the outer deltoid and/or pectorals depending on hand placement. 

  • Like 2

Share this post


Link to post
Share on other sites

For why DB [Insert exercise here] is harder than BB equivalent, it's all about unilateral vs bilateral recruitment. The more isolated and the smaller the muscle groups involved, the more difficult the exercise will seem. 

  • Like 1

Share this post


Link to post
Share on other sites
12 hours ago, Emerald_Dragonfly said:

Scale was waaaaay up this morning, but a vacation full of restaurant food, wine, and chocolate will do that to me. 

Sleep was perfection last night

 

120.jpg

Sounds like my kind of vaycay. I approve of this message!

  • Like 2

Share this post


Link to post
Share on other sites

Join the conversation

You can post now and register later. If you have an account, sign in now to post with your account.

Guest
Reply to this topic...

×   Pasted as rich text.   Paste as plain text instead

  Only 75 emoji are allowed.

×   Your link has been automatically embedded.   Display as a link instead

×   Your previous content has been restored.   Clear editor

×   You cannot paste images directly. Upload or insert images from URL.