Tag Archive: “convict conditioning”


Some DOMS soreness in my biceps today, which I am happy about.  That means I did something right.

 

Wasn’t feeling very motivated tonight, didn’t want to workout, but I got bored trying to watch tv.  These are the times when you need the exercise the most, when you want it the least.

 

Went for some pushups, Week 5 Day 1 of the pushup challenge.  Did about 17, by which point I was feeling it exclusively in my left shoulder, nowhere else.  I know I worked it pretty good on the pec dec yesterday, so I decided to leave the pushups alone tonight, let the shoulder rest for tomorrow.  Failed the challenge today, day repeats for next time.

 

Went for some ATG squats.  Did 20 jackknife squats as a warmup, then supported squats: 30, 30, 30.

Then went for some calf raises.  Since I cut chest short due to pain, I decided to alternate calf raises with vert wall presses.  If I leave my feet far away, I can both stretch out my calves as I lean forward, and flush out my shoulder joints.

45 calf raises,

20 vert presses,

45 raises,

20 presses,

45 raises,

10 presses(answered phone),

45 raises

 

Then went for some dips.  45 sec rest in between sets.

26, 26, 30, 30, 26, 26, 23, 25, 27, 17

I was only supposed to do 8 sets, and the 8th set was supposed to be 69 reps.  But I gave out at 25.  The sweat was rolling down my arms, into my palms, and I was slipping around on the bench, lol.  So I rested 30 sec or so, then knocked out another 27.  This told me that I wasn’t exhausted, I had just psyched myself out.  So I waited 15 more secs, then did the remaining 17 reps I needed to do to meet the 69 goal.  Even though I didn’t beat the challenge, I wasn’t going to let myself give up.

Week 6, Day 2 of the Dip Challenge failed, day repeats.

 

Can’t say it was the most successful day, but they can’t all be winners, haha.

proper positioning

Today was all about putting in my workouts here and there, wherever I could sprinkle them in.  So my day was peppered here and there with stuff.

In the morning I did some quick squats, just to benchmark my level for the squat challenge for Week 5.  I did a quick 61 squats, then went to the wall for some calf raises:  45, 45, 45, 45.  Ready for Week 5 of the Squat Challenge.

In the afternoon I realized I hadn’t done ab work in a while, so some quick leg raises (lying down):  20 bent knee raises, then 20 more, then 30 bent leg raises, 30 more, 30 more.

When I got home, I was tired of my triceps feeling sore, so I decided to punish them with some seated dips:

47 reps, (60 second) rest, 60 reps, rest, 30, rest, 32, rest, 65

My arms were aching by the end, I felt like my arms were pulling back permanently and forcing my chest out, haha.  They wouldn’t relax and just hang.  Week 6, Day 1 down of the Tricep Challenge.

Time for some light pushups.  I did 25 vertical pushups, then 20 inclined pushups, then went for kneeling pushups, the first time since my sprain.  I did 30 of them, and was feeling it in my shoulder more than my chest.  Second set I only got to 15 and had to stop.  I think maybe my hands were placed wrong and it was putting too much on my shoulder? I didn’t have this difficulty with regular pushups!  Rested, changed my hand position, and came back for another 17, then had to stop.  Rested, changed my hands again, was able to do another 9, shoulders still aching.  Changed my hands again, sucked in the gut harder, rocked forward a little more, and was able to do another set for another 17.

Funny enough, kneeling pushups seem harder to me right now than regular ones, due to poor positioning of my hands, I guess.  I wonder if I am putting too much pressure on the shoulder girdle when I do chaturanga in yoga as well?  Distinct possibility.  I might set up a private session with a teacher to take a look at it.

Summary (I am too wordy for my own good):

61 half squats

double bent leg calf raises 45, 45, 45, 45

lying leg raises:  bent knee 20, 20; bent leg 30, 30, 30

seated dips, feet on ground:  47, 60, 30, 32, 65

pushups:  25 vertical, 20 inclined, kneeling – 30, 15, 17, 9, 17

hanging in there

Went to a 10 am spin class at my gym with my neighbour.  Not bad, teacher was a little chatty.  Sometimes they try so hard to get you hooting and hollering, it seems a little silly.  I like to stay quiet and focus, can’t force the enthusiasm.

After an hour of spin, I decided to give my shoulder another test.  I grabbed some 45 lb dumbbells and some 22.5 dumbbells and alternated between bench press and front raises, for 15 minutes continuously, no rest.  By the end, my shoulders were burning, both of them.  My chest itself felt fine, 45s are too light, even for an aggressive series of sets like those.  But my shoulders were screaming, in a good way.  I started off doing sets of 10, back and forth, but by the end was more like sets of 4 or 5 on the raise and 7 or so on the press.

This is a variation on the “zero rest alternate” technique.  Normally, it would be two shoulder exercises, not a shoulder and a chest, but instead I chose to continuously superset the presses and the front raises because I didn’t want to extend my shoulders over my head while I heal, and I am convinced that one of the ways I sprained my shoulder was from frequent presses off the floor.  So this was a revisit.

But if you ever want a really good and quick workout, take some light weights, and alternate between complimentary exercises for the same body part, keep going for 15 minutes.  Leave a comment below if you would like any specific suggestions.

After that, I stretched out.  I took my joints through range of motion for about a minute, shoulders, elbows, wrists, hips.  Then I did 2 sets of 5 fingerpad kneeling pushups.  Those felt pretty hard on the fingers!  Then 2 sets of 10 eagle claws.

Then I went to the chinup bar, and just hung by my grip.  I did it for about 30 seconds, then decided to stop.  Probably could have gone longer.  Then I did an L-Sit off the dip station, then held a short bridge for 30 seconds, then a minute or so of seated twists.

I follow the commonly held theory now that you warmup BEFORE the exercise, then stretch AFTER the exercise.  The thought is with stretching beforehand you run the risk of shortening the muscle, and inhibiting performance.

Came home, and crashed hard.  The last two days must have taken a lot out of me.  When I woke up, my triceps were sore (which I don’t understand!) and my forearms were sore.  If you want a good forearm workout, do like I did, after you finish your upperbody routine, do some grip work like hanging off the chinup bar for as long as you can.  The forearms will burn!

Ready to Play

I put my gameface on today.

I woke up feeling pretty good, so I decided to do some warmup pushups before heading to the gym.  Quick 35 half ROM pushups.

I wanted to do back work, but I didn’t know what my shoulder could handle, so I dialed down the weight, but tried to make up for it by cutting down on rest time, 30 sec max rest, even between exercises.

I started off with some assisted chinups, first set close grip, palms in.  Assisted for about 40% of my weight.  Did a set of 10, not a big deal.  Then switched to hammer grip, was only able to do 4, shoulder getting tired.  Especially as my arms were above my head, I didn’t want to push the girdle too hard, so I stopped.

Then I did some one arm bent over dumbbell rows, with 55 lb DBs.  Did 2 sets of 12 reps on each side, alternating with no rest.  Felt light, so that was reassuring.

Then I went to the lat pulldown machine, again I was wary about going above my head.  I did 120 pounds widegrip, 2 sets of 12, 30 sec rest. It felt good and light, but no need to push it.

Moved to the hammer strength row machine, took a close grip.  Left it at 60 pounds, but went slow and tried to feel it, and go for high reps, see if I could make it a “burn” set.  First set, did 40 reps.  Waited 30 sec, then did another set of 25 reps.  Felt tired, but not muscle exhaustion, so I guess that is ok for now.

I wanted to do cardio, but I was going to be late for work, so I left.

At work I stepped away at noon to see the doctor about my shoulder.  He refilled my scrip for a-i and xo inhibitor, and checked my blood pressure.  I have had problems with high blood pressure in the past, even after weight loss, but he said it was really good today, so I was relieved.

Went back to work, and it was someone’s birthday so I had a piece of cake… I was jacked up on energy for the rest of the day!  LOL.  I wrote down some adjustments to my gym routine:  switching out above the head movements for a while.  I will lower the weight for all other upper body work until I get the weight back up to pre injury levels, then I will add back in the above the head stuff, but at light weight, then build that back up to pre injury levels.

Remember, you need to spend as much time researching and planning and reading and thinking about your fitness strategy as you spend doing it, or you will be driving blind.

Came home, did squats: 40, rest, 45, rest, 40, rest, 40, rest, 54

Then I collapsed on the ground, lol.

No time to rest, I jumped back up and did some bent double leg calf raises, 40, 40, 40, 40.

Then I lay down on the ground and tried to do some short bridges (like thrusting your butt up into the air with your feet in close).  I did a set of 50, but with some difficulty, as my hamstrings were seizing up.  I guess doing them so close to leg work was taxing.  I tried to do another set, but only got to 23 before my right ham seized up, and I had to take a break.  Waited a few minutes, then went back for another set, slowly got through another 50, then stopped.

For fun I decided to do something different, so I set up my towel on the ground like a pillow then went into a headstand against the wall.  Head on the pillow, palms of hands on the ground to hold me up.  When I started to feel it in my neck, I pushed harder with my hands and shoulders.  I think I went for about a minute before I felt more pressure in my neck so I stopped.  I didn’t expect much so I hadn’t set up the timer.  Next time.

Overall, a pretty good day.

testing the shoulder out

Today I did some more just general flushing and stretching.

While at work, I did some rehab type stuff for my shoulder:

– isometric pushing and pulling on my left arm with my right, 10 sec push 10 sec pull

– taking my arms through range of motion, 10 seconds at shoulder height, 10 seconds above my head

– bending at the elbow and sweeping my left forearm across the desk for 3 sets of 10

– standing up, lowering my chin, relaxing my shoulders and squeezing my shoulderblades together for 10 seconds, 3 sets of 10 reps

– placing my hands closer than shoulderwidth against a wall and push on the wall while squeezing my shoulderblades together for 5 seconds, 3 sets of 10 reps

After that I did an L-sit above my desk chair for 20 seconds, then held a short bridge for 30 seconds, then a seated spinal twist for 30 seconds on each side.

My quads were getting really sore after the squats from yesterday, I usually have a 24h DOMS turnaround, so I went for a walk to flush them out.  I decided to walk to a grocery store 30 min away, bought a bunch of groceries, walked 30 min back, so I could see how my shoulders felt carrying a bit of weight for a long period.  That went well, no pain in my shoulder carrying stuff.

Came home, swung my arms and elbows and wrists and legs through about a minute of range of motion (joint circling), then did some fingerpad pushups, 5 against the wall, 5 off of the back of a recliner, then 2 sets of 5 fingerpad pushups on the floor on my knees.

Then 2 sets of 10 eagle claws.

I was going to do regular pushups, but my shoulder felt really tired actually, so I am deciding to get some rest and see how it feels in the morning.

It was a super light day, but shoulder focused, with some light cardio, so I got what I wanted.

Crawling Back

After a long period of resting my shoulder and being a general lazyass, I tried to get back into it a little today.

It is important to give the shoulder at least some light work after a sprain, to prevent scar tissue from forming.  Over the past week, I have taken it through range of motion, and by this point, I no longer felt any pain, so today I started to put a little weight on it.

I did “vertical pushups” in alternating sets with “vertical pulls”.  Basically for the vert pushups I placed my feet a foot away from the wall, and did  pushups against the wall, it is like a much easier version of an inclined pushup.  Vert pulls are when you place your feet to the wall, grab both sides of a doorframe or something similar, and rock back and pull yourself back in.  These were very light, so I did high reps, and it gave me a chance to see how my shoulder felt.

I did 3 sets of 50 of the modified pushups, and 3 sets of 50 of the modified pullups, supersetted with each other.  They felt fine, no pain in my shoulder, so I passed that test, I might move on to harder versions later in the week.

Then I did a few seated dips.  I ended up doing about 70 in a row.

Then I did some ATG squats, 2 sets of 20 with my hands resting on a chair seat (aka jacknife squats), followed by 3 sets of 30 with my hands on the back of the chair (aka supported squats).  Those felt good as well.

I had a nice light sweat going after the squats, so I did some standing bent leg calf raises, 3 sets of 40.

Then I laid out the yoga mat for some leg raises.  I did 2 sets of 20 of the bent knee leg raises, then I did 3 sets of 30 of the bent leg raises.

Overall, the exercise felt good, it was all a bit too light feeling, but I also feel like I need to ease back into it, even if it feels like a slow crawl.  Can’t rush a sprain.

Plans Change

Woke up with a sore left shoulder, couldn’t lift it when I woke up.  So I pushed the chest and biceps workout to tomorrow, and moved Tuesday’s meal plans to today, as they add in some more food early on and will give me energy as I recover.

I decided to workout at home tonight and monitor my shoulder, so I cancelled out of the “core flow” yoga class, an otherwise great hot yoga class with an overly healthy number of planks thrown in.

I have also decided to take neck exercises off my schedule for the foreseeable future, my neck has been tight for a few weeks, and my spine is not strong enough to do a full back bridge yet, so I decided bridge-based neck strengthener exercises were too much too fast (as they suggest in Convict Conditioning 2).

Came home, and did the Seated Dip challenge I had put off from the night before:

26 Seated Dips, 45 second rest

26, 45 sec

31, 45

31, 45

26, 45

26, 45

28, 45

65, DONE

This was a good test of my sore shoulders.  They were somewhat sore by the end, but mostly I felt a great pump in my triceps.  They were seated dips, with legs bent maybe 60 degrees, feet on floor.  I plan to build up later to high-volume sets with my feet elevated, then off a dip station, but for now this was good.  I passed the dip challenge for the day, and will move on to Week 6, the final week of that program.

 

Gave my shoulders a break as I did some ab work, the Leg Raise section of the CC book.  2 warmup sets of 20 reps of bent knee leg raises.  Then 3 sets of 30 bent leg raises.  A bent leg raise is leg extended, with a bit of a bend, not 90 degrees like the warmup sets.  I kept my hands under the small of my back this week, will slide my hands out from under me, palms down, next week.

 

Then calf raises.  Both legs, slight bend to the legs, press off the floor.  A set of 35, slight rest, set of 35, slight rest, set of 70.  I probably could have chained them closer together and gotten a better pump.

 

Went to the CC pushup portion.  After lots of dips plus the sore shoulders, plus the pushups from the night before, plus the chest workout pushed to tomorrow, I didn’t want to push it too hard.  I did a warmup set of 25 pushups against the wall, then a warmup of 20 incline pushups, against an object at waist level. Then I did a set of 30 kneeling pushups, full ROM, then a set of 12, then a set of 20.

You can guess by those numbers that my shoulders were starting to complain loudly, and you would be right.  Also, I should add, when I say full ROM, I don’t mean my chest is a fist width away from the floor, I mean until my gut is a fist width from the floor, as my gut is bigger than my chest, hahaha.  I figure if my gut is on the floor, then that’s resting, sad as that sounds.  It just becomes more obvious when I do kneeling pushups, due to the angle.

So my shoulders gave out in the second set, then I tried to rally for the third set.

 

Then I did some light hand work:  I did a set of 5 fingerpad pushups against the wall, then a set of 5 fingerpad pushups against the incline from before.  Then I did 2 sets of 10 eagle claws (isometric hand clenching exercises),  I need to buy a chinup bar so I can at least do some grip exercises hanging off the bar, my arms are so long the dining room table wont cut it, really.

Then I flushed the shoulders out, 2 minutes of swinging them through range of motion.  Then 20 seconds or so of an L-sit (straightening my arms in a chair so I am suspended in the air over the handles), then a minute or so of a held short bridge, then 1 minute or so of floor twists.

I was running low on cooked meat tonight so instead of cooking up a bunch more, I cooked some egg whites and had them for dinner along with soup.

I think I salvaged the day pretty well, despite the shoulder soreness.  Hopefully a good sleep will make the difference for tomorrow.

Introducing: Volume

Hello World!

I intend to use this blog to log my workouts and fitness efforts.

More about me:  I am 34, 6’4ish, about 285.  I live in Ottawa, single, no dependents, I have a desk job.  I worked really hard in 2011 to lose weight and get into shape – in that year alone I lost 85 pounds!  But now that it is 2012, I feel like I have lost a lot of momentum, and I want to stay accountable.  Hopefully that will help me get back on track.  My goal weight is either 230, or just look so awesome it doesn’t matter what the numbers say, haha.

My game plan:

I need to keep a healthy sleep pattern, when that thread is loose, everything else unravels.

For diet, I will be borrowing the P90X2 meal plan.  I have tried the original P90X meal plan, but I found that sometimes it stacks the food in odd places.  This might make sense with their workout routine, but I needed something more flexible, since I am planning my own workouts.  I have found the P90X2 plan to be a much better fit, and I could feel that right away.  Based on my profile, I will be on the Level C Fat Shredder plan – that is 3,000 calories a day, approx 50% protein, 30% carbs, 20% healthy fats.  I will keep this up as long as it feels achievable.  In practice, this often means I get one bread type item a day.

So what does a typical day look like?  Take Tuesday, another day at the office.  For breakfast I have 4 slices of bacon, a grapefruit, a bagel, a cup of skim milk.  The bacon was cooked in a Tbsp of olive oil, no butter on the bagel.  Mid morning snack is a protein shake and a cup of celery.  Lunch is 6 oz of meat, and a cup of non-cream based soup, like a vegetable soup.  Mid-afternoon snack a cup of low fat cottage cheese and 1 oz of peanuts.  Dinner is 6 oz of whitefish, like a tilapia, another cup of soup. 2 oz of cheese and an apple.  Snack before bed is more protein, and some Greens powder.  Sprinkled in and around the day as I see fit, are “snacks”, depending on my cravings, some avocado, yogourt, fruit, cheese, etc.  Approx 700 cal worth of snacks.  In practice I usually have about 400 or 500 of that 700 allotment, depending on the physical activity.

I find this works for me, I can adjust it as needed if I run low on something, the food is arranged like “blocks”, so similar to whatever point-based system regular dieters are familiar with.  I have never tried Weight Watchers or Jenny Craig or the like, but I assume it is similar to one of those.  But I can improvise, and know how to account for it without feeling like I totally left the reservation.

I should note that I drink A LOT of water.  A lot.  I try to drink 6 Litres of water a day.  This helps me in all aspects, elimination of waste, helps me get a good sweat on when I exercise, good for the skin and good for my energy levels, etc.  It complements working out a lot, especially the cardio, if I am too dehydrated I can’t keep up the cardio, so it is a good way to benchmark my activity levels.  Making 6 litres is no problem any more if I have a good cardio session, it still feels tough when I am on a major rest day though

For supplements, I use a few:

– I take Optimum Nutrition Gold Standard Whey and Casein protein powder.  Whey is the standard powder I use, but I use casein if I need a slower digesting protein, like the shake I have before I go to bed, or if I will be doing yoga for a long long time, and I need to keep my energy up on an empty stomach.  The powder seems to have a solid nutritional profile, some extra BCAA’s and Glutamine along with the protein.

– I am currently using the Rivalus Complx5 pre-workout powder, for a quick pickmeup of energy.  It is stimulant-free, which I think is better in the long run.  Not only do I want to try and wean myself off caffeine, but the more caffeine you use in your pre-workout powders, the more of a tolerance you build up to it.  I am used to it by now, it doesn’t blast me with energy like it used to a few months ago when I started, but I find when I am feeling low energy, it does help boost me without leaving my head feeling fuzzy or crashing later like caffeine does.  It is a smoother more mild, longer-lasting boost.

– I take the Dymatize Elite Recoup BCAA.  I tend to sip on that during a weight routine, and after the routine is over.  I liked the Recoup right away when I tried it 5 or so months ago, and have stuck with it since.  It helps my recovery time for muscle exhaustion.  It tastes good, and I sometimes catch myself wanting to mix it into my drink at other times, which is a waste, so I am trying to nail it down to weight routines, or after a heavy yoga session if it is handy.

– I take Glutamine twice a day, when I wake up, and before I go to sleep.  Glutamine helps me from feeling really spread thin.  When I started working out, after a heavy session I felt stretched thin, like I could catch a cold and wouldn’t be able to fight it off.  I don’t feel that with the glutamine.  It’s not like I don’t get sick or don’t get tired, but I don’t feel worn out in the same way, I can easily notice the difference, and it helps me to keep a more aggressive schedule.

– I cycle Creatine Monohydrate.  4 weeks on, 4 weeks off.  The first week at 4X5g scoops a day, and the other 3 weeks at 2X5g scoops.  Creatine gives you a little more of that “last-second” energy, when your muscles are tired and have just one more push left in them, when you feed off ATP.  This helps you get one more rep in, staves off exhaustion just a little bit more.  I like Creatine, it helps to drink a lot of water, which I do, but if I didn’t cycle it, I would build up a tolerance, and so cycling is standard.

– Post workouts, I take Waxy Maize, it is a simple carbohydrate, and it not only is a quick bit of food when I recover from a workout and my elevated heart rate helps me burn it off right away, but it also helps with the uptake of other items like Creatine.

– I take Greens on occasion, think of it like wheatgrass powder, but a little more sweet.  I get some servings of veggies in that way, and get a little bit of fibre going when I want to feel more full or keep it moving, so to speak.

– I take a multivitamin 3 times a day.  I also take Vitamin C, E once a day, and D once a day in the winter (now over).  I used to take Melatonin, but don’t any more, don’t need it.

All of this, I should say for those who don’t know, is natural, and not controlled or harmful in any way.  I don’t cheat, it doesn’t make sense for what my goals are, nor is it healthy, in my opinion.

My workout plan:

– I do weights three times a week.  One day is Chest and Biceps, one day is Shoulders and Triceps, and one day is Back.  I use to have a Leg day, but due to the amount of leg work I do in my other activities, I found it to be too much, so I cut out the weight routine.  It became not only unsustainable for the sheer volume of the cardio plus the calisthenics plus the weights, but it also aggravated some issues I had with calves cramping and IT band inflammation.  If the volume reduces in the calisthenics, then I might throw weights back in.  I also do abs with weights once a week or so.

– I use a varied number of reps in my routines to keep the muscles working.  This means a few sets of high-weight, low-rep main lift compound exercises, the bench presses and the deadlifts, etc, followed by a couple of exercises with a couple of sets each of the mid-rep assists.  Then I finish off with a high-rep low-weight set or two of an isolation exercise (my “burn” set).  The way the burn sets work is you go until you fail, let’s say around 15-20 reps, then you take a breath or two and squeeze out a few more, take a break, go more, etc etc, until you hit 40 reps.  By the end, you can only squeeze out one more rep before you run out of gas, it works really well to finish you off.

– I try and keep the weight sessions to an hour or less, which gets hard sometimes with the burn sets, they are time-consuming.

– as soon as I get the target reps in all working sets done, then next week I up the weight.  Always try and up the weight, never fall into a rut if you can help it.

– I try and go to a Spin class once or twice a week.  It is just a good calorie-burner, and the hour goes by quick, what with the music and the yelling and shouting.

– I try and go to Hot Yoga for about 4 to 6 classes a week.  I love hot yoga.  I go to one studio regularly, and experiment with other studios when there are good deals available.  The heated room helps me sweat like you would not believe, and it loosens up my muscles some, and the yoga has been really great for toning my muscles and improving my flexibility, focus, blood pressure, breath control, fallen arches, balance, stabilizer muscles, appetite control, core strength, the list goes on and on.  I go to the Moksha studio, Moksha is a chain of mostly Canadian hot yoga studios, with their own set of specific moves.  Classes vary between their regular series, which I find to be very lower-body focused, some Power Flow classes, which are Baron Baptiste inspired, and work the upper body a lot more, or Yin classes, which are just pure, deep stretching, and work your connective tissues really well.

– I am working through the “100 pushup challenge”, the 150 dip challenge and the 200 squat challenge.  Those are free online plans to gradually build yourself up to the point where you could do all those reps for those exercises in one go.  They are 6 week programs, repeating weeks if you dont hit the targets you need to advance.  I am currently in week 4 of the pushup challenge, week 5 of the dip challenge, and week 4 of the squat challenge, and the progression has really slowed, probably owing to the other stuff I do and how much I tire myself out.  I find I end up doing them once or twice a week, as opposed to 3 times a week if I had only those to focus on.  They also have an ab challenge, but I find I work my abs much better in the yoga classes or in the weight room.  In practice, this means I do abs every second day.  If I take yoga more often than that, and they throw an ab routine at the class, I will just sit it out and watch, doing abs every single day becomes counter-productive for me.

– I am working through the Convict Conditioning books.  Those are books intended to build up your strength through bodyweight calisthenics.  They have 6 main exercises, the pushup, the squat, the leg raise, the pullup, the back bridge and the handstand, and they build you up slowly month by month, until you can do some amazing things, like one arm pushups and one arm pullups and handstand pushups, etc.  I am just starting Stage 3 out of 10 on the first four exercises, and just starting the last 2, in the first stage.  So I am pretty early into the CC book’s routine.

– I also do the stuff in Convict Contioning 2, I do hand, grip and forearm exercises twice a week, I do calf training twice a week, the book’s stretches twice a week (though I get plenty in through yoga), and neck strengthening twice a week.  I have decided not to try and do the book’s clutch flags and press flags, mostly because I am big and fat, and it is an exercise in futility right now, haha.

As you can see, that is a lot of volume!  Both volume of my first post, and volume of my workout plan.  I will use this as a template as I try to get in shape, and who knows how long I can keep it up?  It should be a fun ride, and I hope you enjoy reading as I chronicle it.

J