Much posting about nothing

[vicarz]

Is the ability to communicate in writing "art?" I write, sometimes making poetic narratives, other times just making 1-sided conversation with a keyboard. On a good day I refer to my writing as a painting, today it is just like reciting a grocery list past-tense.

Huh. Tina just made a post asking about fitness info, brad and vj responded, and I took a gander at the sources they cited (especially http://www.stumptuous.com/cms/index.php - meant for girls, which dispels stupid myths like "She eats like a horse but doesn't gain a lb!" but has very cool easy to read and funny information). I've seen vj in particular insult my workout truths for years, and preach his workout truths...but for some reason at 5am today it seems to make a bit more sense.

Why? I've been doing the same strength training workout since high school. I mean I had a major influx of information from some trainers in 1995-2000 when I made friends with some gym freaks and a marathon runner, but overall I've not really researched much about working out. Why would I - working out is for meatheads!? Perhaps working out wrong for years on end is for meatheads.

I was just noticing that while I work out a lot, I don't get the results I think I should. I get gains, sure, but not necessarily the way or amount I want. For no particular reason, I think I'm going to write down what that routine is and was.

Rule #1 - don't wear any kind of headphones. Why? Well, what if you get into a fight, and your favorite song isn't playing? What then, huh? What if your opponent's guard doesn't fall down slightly on a regular rhythm to the lyrics? What if your opponent notices your tide rises and falls rhythmically and is strongest at the song's climax, what then? I ask you! Seriously, your motivation should come from inside, and piping the perfect music in makes you dependent on fluff to work out. Take the abuse of gym music, and really appreciate when they play a good song. Work despite your environment.

1 - abs. In the last 1-4 years I started really making my abs hurt, learning tricks from an abs class and boxing. I start most workout sessions with abs work - and got into this routine which always hurts me (but takes too long - I may explore resistance training for abs). Get a 45-55cm ball - do everything on it. First, stretch 60 seconds like I'm taking a nap. Isometric crunch up 64 count, pulses 64 count, 32 slow (2) count crunches, 64 single count, 32 slow, 64 pulses, 64 count. That's it - takes about 15 minutes and should make you sweat and sore. Oh, squeeze your abs - especially your lower abs - the entire time.
Option a - go to lower back station (free weight 45deg) and hold a 10-25lb weight to your chest, do 3 or more sets of 10 reps: from 90 deg to straight back - pause and hold, squeeze lower back at straight back, slowly lower. Should leave your back really tight, maybe shakey.
Option b - cross leg over knee, lift up, turn shoulder to knee (not elbow to knee), return, then down - 16 (this tires the core more and wakes up the obliques for the rest of the work), then shoulder directly to knee - 16, then shoulder to knee while the leg pulls in then pushes out to nearly touching the floor (like a half-bicycle) - 16, then a really goofy-looking leg lift combined with should touching knee if you can - 16. Repeat with other leg crossed.
Option c - single kettle bell, dumbbell, or even plate (with grip or handle) - legs slightly less than shoulder width apart, bend as far down as you can to the weight side - touching at least the knee, then bend to the other side reaching past the knee. Do not let your hips rock, don't lean forward, really watch form or this exercise is worthless. 30 each side. I'm doing 35lbs.
Option d - medicine/heavy ball. Time yourself for 3 minutes, and with heaviest ball (or weight), start with legs bent about 90 deg and to one side, twist body and squeeze abs to hold ball on opposite side near, but not touching, floor. Start by swinging (controlled) ball up and over to opposite side, lowering near floor again, while rotating legs to opposite side. Make sure the ball is lifted high, and move knees to opposite side to really scrunch up your abs. If you're not tired after 1 min check form or get better weight and do it again. I'm doing about 12 - 15 lbs.

2 Chest:
3 sets of 10 on everything, every day. Truth is I sometimes do 5 sets or more...I just get caught up in what I'm doing.
a - free weight bench, with bar. Warm up - look stupid. Do a single set of 10 with only the 45lb bar. Then a single set of 10 with only quarters (25 lb weights) on the bar. Then do a set of 10 with a plate (45 lb weight on each side). Then do the next set with the plate and a dime (10 lbs weight). Good day - move up to a quarter. Normal day, another set or two - usually only 8 then 6. Bad day - back to the plate if you can't do 4 or your neck hurts for shitty form.
b - isolated cybex/body-master chest press bench like thingy - I don't know what it's called, but you sit and do a bench like exercise. Watch form, do the max you can for 10 each, often ending on 8 on the last set. If the last one allows 10, move the weight up. 3 sets 10, 55-65 lbs.
c - optional, dips. Whatever you can do with good form, no kicking asshole, 3 sets.
d - cable pull, in front of you not down, keep arms out like you're hugging a tree - really squeeze that chest. 3-4 sets whatever you can do properly, this is more about core stability than strength. Alternate which leg is in front. About 45-55 lbs.

2.5 - not sure, chest and upper bod somewhere
a - 45 deg bench, use dumbbells, arms to side and elbows from about 90 deg to straight, 3 sets 10 good form (don't bang the damn things together ever). 45-50 lbs.
b - flat bench, dumbbells, arms out and squeeze to chest - not sure how to nail the form on this so I fake it by making up squeezes (usually do cable pull instead or in addition) 25-35 lbs

3 - back/shoulders. All optional depending on neck, time, mood, free machines.
a - pull downs. Use wide grip bar, lean back SLIGHTLY and pull bar to upper chest. When bar is at chest, you should be squeezing your shoulders together - don't cheat, and it is tempting. Also no jerking - the entire motion is controlled as hell or it's worthless. Down for 2 count, pause, up for 2-4 (should be 4, but I'm not always good). Adjust weight to get 3 sets of 10. About 90-110 lbs.
b - seated row like thing - 2 options, bike-handle grip (wide-ish) or narrow grip: try to get machine by mirror and make your back straight, squeeze your lower (narrow grip) to middle back (bike grip). Mostly but not completely straighten legs. Without moving your back or using your legs, pull the grip to your lower chest / upper abs, maybe lower abs (find what hurts). Squeeze the back at the end of the pull, pause, slowly back but keep that squeeze in the back. 3 sets of 10 whatever weight you can do. 100-120 lbs
c - shoulder pull machine, isolated weights. Straight back, stand to nearly full leg extension, and shrug. Try not to fuck up your neck. 3 sets 10 at 180lbs or so, not a good machine to find your max on (see neck).
d - rediscover pull ups. Arms facing away from you, jump to the bar because you're short, make a slightly wider than shoulder grip and pull up, pause at chin slightly over bar, down SLOW. This really hurts after your bench and back work, so don't worry that you can only do 4-10 - do 3 sets of whatever you can do, but don't kick up for any.

4 - arms:
a - tricep pull down - straight light bar, stand in front of overhead machine, pull down from 90 deg to extended arm (don't lock elbow) for 3 sets 10. Use mirror to check form, no moving limp wrist, elbows stable and in, don't move back. This will also remind you of your abs work. No idea the weight, the full narrow stack plus 2 weights wide.
b - tricep throw thingy - put rope handle on overhead, face away, lower weight to about half your tricep weight, lean out with one leg and extend from about 90 deg to straight arm - looks like you're hurling a large axe at a distant tree. 3 sets 10 - watch your elbows, don't touch hands together unless you're stuck, then slow negative to make up for cheating. Alternate which leg is in front.
c - free weight bicep bar curl. Select or set up weight, lift with legs and stand in front of mirror - or at 90 deg to mirror (alternate if you can't get the sweet spot where you can see both). 3 sets 10 (or 10, 8, 6) whatever weight you can do. Try to squeeze the biceps while you do this, never ever rock your back. If you use bad form on the last one, down very slow. 45-65 lbs.
d - concentration curl. Sit on bench / in chair, with light weight put elbow inside knee, straighten back (but hunch over) and single arm curl - 10, switch to other arm w/o pause. Use weight to make sets of 10, lower weight if you get less than 8. 15-25 lbs.

I do this about 2 days a week, sometimes tacking leg machines on the end of it for another hour. In addition, I run about 2 days a week, 2-5 miles at slow pace, and do that boxy-boxy class twice a week.

For upper body, that's about it. I am more likely to get sore in the shoulders and back than the chest, and my bench is still stuck. I'm noting this for the record in case I shake it up soon. I think if nothing else I'm going to put squats back into my routine, and explore if I can take some lightweight ones to the floor. I also want to figure out dead lifts. I think cowbells...I mean kettle bells are overrated, but what do I know. Nothing you do that makes you tired sucks, right?

In completely different news, my car. I was SHAMED because ...
I parked my car at the hospital for my daily visit. I park a block away and walk so I don't have to pay for parking (you know I'm cheap, right?) To my dismay my driver's side window wouldn't go up. I turned the car off and on, banged the door (ugh, broke plastic under the padding), slammed the door - nothing. I got out and pulled fuses (owie fingers owie) and found none blown. So I visited dad and went straight to the dealer. I needed periodic maintenance anyway, but I wanted to shop the next AM (this AM). I dropped my car, but the mechanic gave it a once-over. He came back in and said the window worked fine!? Turns out I triggered the never-used child safety switch...d'oh! I postponed maintenance, and knowing I have 1-2k to do soon (timing belt, tune up, maybe exhaust, maybe brakes, many fluids & cleaning) I decided to check out the "VIP trade in special" scam to try and get me interested in buying a new car while trading in my old one.

I bought my car there by accident, my first new car, in 2000. I had raised my limit to about 10k for a used Honda with power windows. I met with a salesperson, a pregnant woman. She gave me a bs story about a car sale that fell through due to financing...but got me exactly the car I wanted, gray honda civic ex, for 15k. I bought it that day and still drive it today - no regrets.

I knew my car was worth about 7k trade in. I knew the same car, Honda civic ex 2dr 5sp manual was about 18-19k. I wandered into a pack of salesguys to be mauled, the lead guy greeted me and gave me to a surprisingly demure/shy salesman. They tried to get me to test drive a new car, I noted it was just a car and no drive was going to swoon me. They had me fill in "paperwork," and I did so honestly thinking I'd leave and they'd call me later with a special deal if I left w/o buying something - which I planned to do. After a bunch of making me wait for no reason / to see if they could read my body language, they offered to take my old ex and sell me an lx (only difs alloy wheels, sunroof, better stereo) for 10k. No deal, and when they said gee what would it take I went with "about half that." Off I went. While they used some pressure, it wasn't bad at all (or I was immune and looked as much). I noted that their trade in wasn't low, but neither was their car price. I also know I can save 1-3k by not doing the maintenance on this car and trading it in. If they call me and I can score the ex for about 7k I'll jump at it, or something reasonable.

All about numbers. I just feel like posting, so here is nothing.

Comments

[transentient.livejournal.com]

My current thinking is that, not only is varying your workout important, but it is probably best to constantly vary your workout. What's your opinion on that crossfit shizzle? It looks geared towards people who have a mini-gym in their garage or basement or something. But each day's workout is pretty different from the last.

I've just noticed that doing the krab magna stuff, which involves a lot of punching and kicking until burnout, has really unlocked a bunch of stamina and explosive strength, and I think that's as much because it is different than the kind of working out I get in Aikido as anything.

[vicar.livejournal.com]

That's the first positive thing I've heard anyone say about brag magna. I am learning that screwing up your workout is a good thing - whatever you are used to, you adapt to, so to grow you have to keep doing something new. If Crap Booya is a different workout, you will see gains somewhere. You would also see gains from a spinning class.

I'm always ragging on the latest martial art, though I really have no backing / reason to.

[transentient.livejournal.com]

Its like an aerobics class with punching and kicking pretty much. I imagine I will get really bored with it before too long. Discovering the knife-fighting club that trains in one of their rooms every tuesday might be a good thing though, I can see myself getting really absorbed in that stuff.

[bentrazor.livejournal.com]

I feel what you're saying, but these days, the gym is the only place I seem to have the attention span (or lack thereof?) to listen to an album all the way through.

[end-fate.livejournal.com]

Passionate writing has to be an art or I'm just weird. I take a very huge liking to a Mr. Garth Ennis and all his sick humor; there's just something artistic about it I can't describe. You can tell good writing.

[shadow27.livejournal.com]

Slash works out wearing headphones, and that's all I need to know.

[vicar.livejournal.com]

He said boombox - outside the head music. In fact, assault your neighbors music. Heh.

[vicar.livejournal.com]

What's crazy is I don't find it dull. However, if I can get more gains with less time - what's to lose? I'll find some time to do research. I've got the main thing down - I go there, so attendance is a lock. Also a lock is working to exhaustion - the last one I lift really is the last one I can lift. Now, if that isn't a good thing, it'll be hard to unlearn.

[cweaselle.livejournal.com]

I don't know if the ability to communicate in writing is an art, but some day I'll send you what I've got done with my books & maybe that will answer this. ;)

[virgogirl.livejournal.com]

oh crazy, i refer people to that girl's site all the time, she's fantastic! mostly i work out just in my mind, and when i do, i do all kinds of stuff like she says.

[vicar.livejournal.com]

Very nice program. When I work out in my mind with hawt chicks um...well...just never mind...