Author Topic: Il Capo's workouts  (Read 32224 times)

Offline Il Capo

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Il Capo's workouts
« on: January 14, 2010, 02:54:58 PM »
I finally got around to working out. I'm following Wlfdg's advice from this thread: http://cavemanforum.com/index.php?topic=2251.0

Notes: since I'm using dumbbells, weights below are for each dumbbell.

Day A - Jan 13th:

1) Dumbbell front squat. 5x5, 25 lbs
2) Alternate single hand dumbbell row. 5x5, 25 lbs
3) Dumbbell bench press. 6, 6, 7, 6 , 25 lbs
4) Reverse crunch. 3xF: 25, 20, 20

Comments: I did not have a good idea of how much weight to use, so I just went with 25lbs across the board to start slowly. Judging by day after soreness, I could pump up the weight for all exercises next time, except for front squats.

Wlfdg

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Re: Il Capo's workouts
« Reply #1 on: January 14, 2010, 03:17:30 PM »
Nice work! Way to get the ball rolling!


Offline Il Capo

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Re: Il Capo's workouts
« Reply #2 on: January 16, 2010, 09:41:08 PM »
Thanks Wlfdg!
Jan 14th: Walk ~ 2 mi. I know it's not exercise, but my legs were a little sore from the squats so I could not HIIT.
Jan 15th: rest day

Day B - Jan 16th

1) Alt single Clean & press. 3 x 5 @ 25 lbs when I figured the weight was too low and did the last 2x5 @ 30lbs. Should go for 30lbs for all reps next time.

2) Bulgarian Single Dead lift: 5x5 @ 40 lbs. The weight fell kinda low. Should try 50lb next time.

3) Incline Dumbbell press: 30lbs @ ~ 20 degrees. Reps: 5,5,5,4,4,2. Weight feels about right for now.

4) Janda situps: 2XF: 32, 25.


Wlfdg

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Re: Il Capo's workouts
« Reply #3 on: January 17, 2010, 07:51:34 AM »
Il Capo, You did 32 reps of a Janda situp  :o ? IRON ABS! ;D

Offline Il Capo

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Re: Il Capo's workouts
« Reply #4 on: January 17, 2010, 09:46:31 AM »
Il Capo, You did 32 reps of a Janda situp  :o ? IRON ABS! ;D

I went back and checked cause I don't think I have IRON ABS yet. It turns out I did something else, not Janda situps. I did the "short situp" in which you start raising but stop half way and then go back down. Is there a name for that? In any case, that's what I did and my abs felt like they got a workout out of it.


Wlfdg

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Re: Il Capo's workouts
« Reply #5 on: January 17, 2010, 10:16:36 AM »
You did a "crunch"
Watch this-
http://www.youtube.com/watch?v=JDLPFrpZdxM

Wlfdg

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Re: Il Capo's workouts
« Reply #6 on: January 17, 2010, 05:59:19 PM »
"Jan 14th: Walk ~ 2 mi. I know it's not exercise, but my legs were a little sore from the squats so I could not HIIT."
Active rest day

"Jan 15th: rest day" Passive rest day

Good Work!


Offline Il Capo

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Re: Il Capo's workouts
« Reply #7 on: January 17, 2010, 07:20:28 PM »
 ;D I like the idea of giving "fitness sounding descriptions" to my laying around time.  :D

Well, as it turns out the crunches I did, while appreciated by my abs during the exercise where not particularly appreciated by my back the day after. I'm not sure whether I was working some lower back muscles or just messing my back, though.

Thanks for the vid, btw, I'll make sure to do the janda situps next time.


Offline angela

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Re: Il Capo's workouts
« Reply #8 on: January 17, 2010, 11:01:09 PM »
Heya,
I've also had lower back pain after crunches. Yesterday I tried an "Ab Mat" for the first time at the gym, and have no back soreness. If you don't have access to one of those, maybe a rolled-up towel placed on the floor in the curve of your spine for extra support might help?

Good luck!

Offline Il Capo

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Re: Il Capo's workouts
« Reply #9 on: January 20, 2010, 06:24:59 PM »
@angela: thanks, I am actually using a soft mat at the gym. I think the back pain was mostly due to bad form / weak abs. The pain disappeared after a day or so.

Jan 20th - Day A

I've increased the weights a bit after last time the exercises felt a little too easy (except for squats).

1) Dumbbell front squat. 5x5 @ 25lbs. Should try 30lbs next time.

2) Alternating single Hand Dumbbell row. 5x5 @ 30lbs. While it wasn't completely easy, I managed to knock a couple of sets in a row (did 2,2,1 instead of 1,1,1,1,1). I guess this means I should up the weight to 35lbs next time and start struggling a bit more.

3) Dumbbell bench press. Used 30lbs. This weight seems right for now. Sets: 5,5,5,3,3,4. I noticed the limiting factor were my shoulders and arms (triceps), and not pecs (those do not feel like they got any work out at all). I'm gonna check some vids to see whether this is bad form on my part or whether it's just my unbalanced body adjusting the strength of its components.

4) Reverse crunch (3xF): 28,22,22 (10% increase!  :D)

I noticed my veins popping much more than they would when I was overweight and chronic cardio-ing. Probably a result of lower BF and higher HR from the intense workouts.

Reminded me of this funny Family Guy skit. :D
http://www.youtube.com/watch?v=M9-o2L_huaI
« Last Edit: January 20, 2010, 06:28:58 PM by Il Capo »

Offline jman

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Re: Il Capo's workouts
« Reply #10 on: January 23, 2010, 07:30:42 AM »
Looks like a sound program, and yup gotta love those 'active recovery days'

Offline Il Capo

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Re: Il Capo's workouts
« Reply #11 on: January 23, 2010, 09:40:55 PM »
Yeah. I live near the beach in South FL, so I try to walk (or jog / sprint) on sand every now and then.


Offline Il Capo

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Re: Il Capo's workouts
« Reply #12 on: January 24, 2010, 12:16:05 PM »
Jan 24th - Day B

1) Alt single Clean & press. 5x5 @ 35lbs. I was planning to use 30lbs, but gave 35 lbs a try and made it through without major issues. Could try a couple of reps @ 40 next time.

2) Bulgarian Single Dead lift: 5x5 @ 20 lbs (20lbs ea dumbbell). Turns out I was doing them wrong before. I checked some vids and did the right exercise this time around

3) Incline Dumbbell press: 30lbs @ ~ 20 degrees. Same as before. Reps: 7,5,4,4,3,2. Weight is fine for now.

4) Janda situps: 2XF: I checked the vid and figured it out - in theory - but did not do them right in practice. I understand I was supposed to lift my entire back from the waist upwards but could not do so. I ended up lifting half my back - arms extended - so I guess I did "crunches while resting legs on an exercise ball". Did ~ 30/set of those. I'll try to do the proper ones next time.

Wlfdg

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Re: Il Capo's workouts
« Reply #13 on: January 24, 2010, 12:34:07 PM »
4) Janda situps: 2XF: I checked the vid and figured it out - in theory - but did not do them right in practice. I understand I was supposed to lift my entire back from the waist upwards but could not do so. I ended up lifting half my back - arms extended - so I guess I did "crunches while resting legs on an exercise ball". Did ~ 30/set of those. I'll try to do the proper ones next time.
You aren't supposed to rest your legs on the ball. You squeeze the ball with your legs. This engages your hamstrings and glutes which inhibits your hip flexors from working there by isolating your abdominal muscles and forcing them to do all the work.
Reciprocal Inhibition- When an agonist contracts it's antagonist is forced to relax to allow for movement. 

Offline Il Capo

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Re: Il Capo's workouts
« Reply #14 on: January 24, 2010, 12:40:17 PM »
You aren't supposed to rest your legs on the ball. You squeeze the ball with your legs. This engages your hamstrings and glutes which inhibits your hip flexors from working there by isolating your abdominal muscles and forcing them to do all the work.
Reciprocal Inhibition- When an agonist contracts it's antagonist is forced to relax to allow for movement. 

Thanks, Wlfdg. I was kinda squeezing the ball with my legs, but not really that much in retrospect. I just tried the other version at home, by locking my legs under the couch and squeezing more thoroughly and have managed to do the exercise right. Thanks again!