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Old 02-26-2008, 12:05 PM   #421
Derek Simonds
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I have the most significant case of DOMS I have had in over 2 years. I wasn't this sore after Leo and I did painstorm in the park. Ridiculous.

Allen I read the entire book back when it came out. Since I am doing the workouts in it I started rereading it. I skipped all the exercise descriptions so I will go back and revisit his take on DL's. I didn't hear him on fitcast talking about DL's but he does definitely want to make sure that people are working their posterior chain.

He breaks everything into knee dominant and hip dominant movements the knee movement on Monday was FS and the hip movement was the 1 leg RDL. He also splits the exercises up A / B with A being Bilateral and B being Unilateral. So Monday was Bilateral for Knee and Uni for Hip which will be reversed on Wednesday. I like that a lot right now with getting my left leg back up to speed.
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Old 02-27-2008, 03:53 AM   #422
Derek Simonds
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Wednesday February 27

D W/U
B W/U

Wall Slides 2 X 12
Diesel Y's 5 LB's 2 X 10
B/E's 2 X 15
S/U's 2 X 20

HPS 45 X 3, 65 X 3, 95 X 3 X 4

Drop Lunge BW, 45 X 10, 65 X 8, 75 X 8, 85 X 6

P/U 9, 8, 7, 5 C, 4 C
DB 1 Arm Press 20 LB's X 10, 25 X 8, 30 X 8, 35 X 6

Good Morning 65 X 10, 95 X 8, 95 X 8, 95 X 6

DB Incline 40 X 10, 45 X 8 X 2, 50 X 6
Horiz P/U 10, 8, 8, 6

Corkscrew 8 KG KB 10,
Choppers 8 KG KB 10, 10, 10 each side
Plank Hold 4 X 40 Sec
OHSU + Russian Twist 8 KG KB 10 X 2

Corkscrews are a good exercise I stopped because I was really favoring my left knee and didn't want to be off balanced. Drop lunges were interesting. I could have done more weight but first time ever with exercise and wanted to make sure I got the movement down correctly. There is some funny stress in the movement so you have to nail it.

1:15 total time with additional ab work.
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Old 02-27-2008, 03:56 AM   #423
Allen Yeh
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Originally Posted by Derek Simonds View Post
I have the most significant case of DOMS I have had in over 2 years. I wasn't this sore after Leo and I did painstorm in the park. Ridiculous.
Funny stuff.
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Old 02-27-2008, 07:01 AM   #424
Derek Simonds
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Funny stuff.
Not really I could hardly walk up the stairs last night. My lovely wife wanted to showcase her newly graduated massage skills and I thought perfect a little massage will loosen up the legs. She knows that I like deep pressure so everything was going swimmingly and she has me roll over and starts working on my quads using her forearm to strip the muscle and I started crying.

When she got done I walked downstairs to get a class of water and considered sleeping on the couch so I wouldn't have to walk back up the stairs.

I am going to brag on my wife now. She gave me the best full body massage I have ever had in my life! I am definitely excited about her new career.
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Old 02-27-2008, 07:35 AM   #425
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Not really I could hardly walk up the stairs last night.

Hehe actually now it's even funnier
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Old 03-01-2008, 04:27 PM   #426
Derek Simonds
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Friday early AM departure so Saturday is the day for my workout.
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Old 03-01-2008, 04:37 PM   #427
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Saturday March 1

D W/U
B W/U

Some squats some jumping around some loosening up

HPC 45 X 3, 65 X 3, 95 X 3, 115 X 3, 125 X 3, 135 X 3, 145 X 3
Split Squat Each Leg 45 X 10, 65 X 10, 75 X 8 X 2, 85 X 6
1 LRDL Each Leg16 K X 10, 16 K X 8, 24 K X 8, 28 K X 6

P/U 9, 8, 7, 6, 5
PJ 45 X 5, 95 X 10, 95 X 8 X 2, 95 X 6

Bench 105 X 10, 125 X 8, 145 X 8, 155 X 8
1 Arm DB Row Each Arm 45 X 10, 45 X 8 X 2, 45 X 6

I went up in weights on everything that I had already done. I like / don't like the whole doing different exercises every workout thing. It makes it hard to have a linear progression. I am really liking the 1 legged stuff. My right ankle is definitely weaker, even after the problem with my knee, then my left ankle.

58 Minutes with no abs. I am going to do a met-con, abs and some gymnastics holds tomorrow before Jr's meet.

Totally ran out of time and was even ahead of schedule. Kids are moving schools next year so we had to get to admission testing at 9:00 AM. Did the Daytona Bike Week gig last night at Iron Horse Saloon. Late night, Adult Beverages and an early morning.
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Old 03-02-2008, 07:45 AM   #428
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Derek,
For the ankle, definitely do the Foot Drills pre-workout!
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Old 03-02-2008, 02:13 PM   #429
Derek Simonds
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Sunday March 1

3 rounds of
20 S/U's
15 B/E's
20 20 LB MB Russian Twists
8 X 65 LB Shrug
9 X 30 LB DB Curls

3 rounds of
12 H KTE's
45 second plank
10 LB wrist curls both ways from 20 inch box

Planks were much harder after the other ab work.
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Old 03-02-2008, 02:17 PM   #430
Derek Simonds
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Derek,
For the ankle, definitely do the Foot Drills pre-workout!
I will add them in starting Monday. I have been doing them throughout the day just not coordinated.
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