L
laurie
Guest
sorry for my dumbness but what is foam roll?
happy halloween and happy bday to ur dad too
happy halloween and happy bday to ur dad too
C
CTri17
Guest
sorry for my dumbness but what is foam roll?
happy halloween and happy bday to ur dad too
lol it's all good laurie, you arent dumb
http://optp.com/media/products/thmb_Family_809.jpg
that's a picture of the foam roller.
Essentially it is like getting a deep tissue massage, it is used to release knots built up in your muscles from working out. It makes a world of difference for me as far as recovery and flexibility.
I use it with my athletes as well, it is painful when you first use it, but it gets progressively better if you use it often and keep those knots out!
Good Questions Laurie!
B
Big Donkey
Guest
how do you use it to get the knots out. I see people using these quite a bit but I'm unsure of their routine with them.
C
CTri17
Guest
Really, i'm impressed that you are seeing people use them, I know they are getting to be more mainstream, but i've never seen someone at a commercial gym use one.
Essentially you roll whatever muscle you are trying to get the knots out of by putting that body part on the foam roller and putting your bodyweight into it. I usually roll the whole muscle origin to insertion (or as close as possible) then find the most tender spot (where the knot is) and hold it until it starts to release.
The routine I follow is
Hamstring double leg
single leg (toes in, straight, out)
Quads, in, straight, out
Calves/Soleus Single leg, in, straight, out
Groin
IT Bands (SO PAINFUL)
Glutes, with one leg crossed sitting on top
Low Back
By the end you will be sweating and wanting to curse if you have alot of knots build up but when you stand up you will feel a ton better, Good Question!
Lats
C
CTri17
Guest
Thursday 11/1/07
Thursday 11/1/07
OFF
my throat still hurts, stupid left lymph node is all swollen
and I dont have much of an appetite, freakin sucks, got some zicam, echinacea/vit c, and some cough drops, and I'll see the doc at like 1030, but this is stupid....
Thursday 11/1/07
OFF
my throat still hurts, stupid left lymph node is all swollen
and I dont have much of an appetite, freakin sucks, got some zicam, echinacea/vit c, and some cough drops, and I'll see the doc at like 1030, but this is stupid....
C
CTri17
Guest
saw the doctor, they said it's either strep or mono, but they think strep so they put me on antibiotics....hopefully this clears up quick argh
C
CTri17
Guest
I said they think it's strep silly....and I KNOW you have been kissing other women, Oly...
L
laurie
Guest
ahh, hope u get well soon hun. rest up.....
and thank u for explaining the foam roll. i need a damn body roll... lol.....
and thank u for explaining the foam roll. i need a damn body roll... lol.....
C
CTri17
Guest
Measurements 11/2/07
Measurements 11/2/07
Last time
BODY FAT 10/15/2007
AB ---11
TRI ---16
CHEST--- 3
MID AX--- 6
SCAP ---7
SUPRA IL--- 6
THIGH ---16
TOTAL ---65
PERCENT ---14.6
This Time
11/2/07
Ab---11
Tri---15
Chest---3
Mid Ax---5
Scap---7
Supra Il--- 5
Thigh--- 16
Total---62
Percent---14.1
down another .5%! Sweet, getting excited, thought my number would be lower at my thighs but I can see the development coming along...the fat will come off
Measurements (I cant log on to my previous ones so i'll edit later)
Neck-12"
Shoulder-41 3/8 "
Chest- 34 7/8"
Arm (relaxed)- 11 3/8"
Waist(navel)- 27 5/8"
Hips- 37 1/8"
Thigh- 20"
Calf- 13 3/8"
Measurements 11/2/07
Last time
BODY FAT 10/15/2007
AB ---11
TRI ---16
CHEST--- 3
MID AX--- 6
SCAP ---7
SUPRA IL--- 6
THIGH ---16
TOTAL ---65
PERCENT ---14.6
This Time
11/2/07
Ab---11
Tri---15
Chest---3
Mid Ax---5
Scap---7
Supra Il--- 5
Thigh--- 16
Total---62
Percent---14.1
down another .5%! Sweet, getting excited, thought my number would be lower at my thighs but I can see the development coming along...the fat will come off
Measurements (I cant log on to my previous ones so i'll edit later)
Neck-12"
Shoulder-41 3/8 "
Chest- 34 7/8"
Arm (relaxed)- 11 3/8"
Waist(navel)- 27 5/8"
Hips- 37 1/8"
Thigh- 20"
Calf- 13 3/8"
C
CTri17
Guest
Chest- Friday 11/2/07
Chest- Friday 11/2/07
Warmup
DB Bench
35 x 5 warmup
42.5 x 3 warmup
50 x 6
55 x 6---didnt get my shoulders rolled up and was freakin hard so I thought I couldnt go up
55 x 6 (def felt like I could have gone up to 60, buggar)
Alternate Arm DB Incline (off arm extended)
2 x 12 ea @ 30
1 x 12 ea @ 32.5
Weighted Pushups
1 x 15 @ Green (10 kilo's )
1 x 12 @ Green
1 x 10 @ Yellow (15 kilo's)
Cable Crossover
2 x 12 @ 30
Cardio
Elliptical
5 min warmup
5 x 30 sec sprint @ over 100 RPM's/ 30 sec easy recovery
5 min steady
5 x 30 sec sprint @ over 100 RPM's/ 30 sec easy recovery
Treadmill
5 x 10 sec sprint (10.0 mph x 1, 10.5 mph x 4) on the minute
5 min walk cooldown forward/backward
Abs
Band Standing 3 x 15
Straight Leg Raise TEMPO 3 x 10
Band Crunches 2 x 10
Russian Twists (25 lbs) 2 x 30 total
Chest- Friday 11/2/07
Warmup
DB Bench
35 x 5 warmup
42.5 x 3 warmup
50 x 6
55 x 6---didnt get my shoulders rolled up and was freakin hard so I thought I couldnt go up
55 x 6 (def felt like I could have gone up to 60, buggar)
Alternate Arm DB Incline (off arm extended)
2 x 12 ea @ 30
1 x 12 ea @ 32.5
Weighted Pushups
1 x 15 @ Green (10 kilo's )
1 x 12 @ Green
1 x 10 @ Yellow (15 kilo's)
Cable Crossover
2 x 12 @ 30
Cardio
Elliptical
5 min warmup
5 x 30 sec sprint @ over 100 RPM's/ 30 sec easy recovery
5 min steady
5 x 30 sec sprint @ over 100 RPM's/ 30 sec easy recovery
Treadmill
5 x 10 sec sprint (10.0 mph x 1, 10.5 mph x 4) on the minute
5 min walk cooldown forward/backward
Abs
Band Standing 3 x 15
Straight Leg Raise TEMPO 3 x 10
Band Crunches 2 x 10
Russian Twists (25 lbs) 2 x 30 total
L
laurie
Guest
your feelin better i guess? nice numbers b.t.w
C
CTri17
Guest
Saturday 11/3/07
Saturday 11/3/07
OFF
feeling much better, thanks laurie for askin, 1 more day of antibiotics...and I have a deload week this week so that should help
bummer is that the football team did not beat oregon so we are no longer undefeated....we'll see where we are in the BCS tonight...argh
Saturday 11/3/07
OFF
feeling much better, thanks laurie for askin, 1 more day of antibiotics...and I have a deload week this week so that should help
bummer is that the football team did not beat oregon so we are no longer undefeated....we'll see where we are in the BCS tonight...argh
C
CTri17
Guest
Shoulders/Arms-Sunday 11/4/07
Shoulders/Arms-Sunday 11/4/07
Warmup
Hang Clean
1 x 3 @ 95 (warmup)
4 x 2 @ 125
DB Shoulder Press
25 x 5 (warmup)
35 x 8
30 x 10
25 x 12
DB Upright Row
1 x 8 @ 30
2 x 8 @ 25
coupled with
DB SA Bent Raise
3 x 10ea @ 12
Dips
3 x 12
coupled with
Standing DB Curls w/ pause
1 x 12 @ 15
2 x 10 @ 15
Cable SA OH Ext
1 x 10 @ 30
2 x 12 @ 25
coupled with
DB Incline Curls
2 x 12 @ 15
1 x 10 @ 15
Cardio
22 min Step mill
Level 11
Speed Intervals
Shoulders/Arms-Sunday 11/4/07
Warmup
Hang Clean
1 x 3 @ 95 (warmup)
4 x 2 @ 125
DB Shoulder Press
25 x 5 (warmup)
35 x 8
30 x 10
25 x 12
DB Upright Row
1 x 8 @ 30
2 x 8 @ 25
coupled with
DB SA Bent Raise
3 x 10ea @ 12
Dips
3 x 12
coupled with
Standing DB Curls w/ pause
1 x 12 @ 15
2 x 10 @ 15
Cable SA OH Ext
1 x 10 @ 30
2 x 12 @ 25
coupled with
DB Incline Curls
2 x 12 @ 15
1 x 10 @ 15
Cardio
22 min Step mill
Level 11
Speed Intervals
C
CTri17
Guest
Legs (Deload)- Monday 11/5/07
Legs (Deload)- Monday 11/5/07
Deload week, so weights/volume is lighter, feeling much better from last week
Warmup
Squat
1 x 5 @ 95 (warmup)
1 x 3 @ 135 (warmup)
3 x 6 @ 155
SL Squat off Box, shoot the duck
2 x 6 ea
coupled with
Glute Ham Raise
2 x 12
TKE's
2 x 12 ea
coupled with
SL Hip Bridge
2 x 8 ea
SL Hamstring Curl
2 x 10 ea @ 25
Calf Raise on Bear squat
2 x 10 tempo @ 100 lbs
Cardio
Elliptical, Level 6
20 min
1 min harder
1 min moderate
Foam Roll/ Stretch
Legs (Deload)- Monday 11/5/07
Deload week, so weights/volume is lighter, feeling much better from last week
Warmup
Squat
1 x 5 @ 95 (warmup)
1 x 3 @ 135 (warmup)
3 x 6 @ 155
SL Squat off Box, shoot the duck
2 x 6 ea
coupled with
Glute Ham Raise
2 x 12
TKE's
2 x 12 ea
coupled with
SL Hip Bridge
2 x 8 ea
SL Hamstring Curl
2 x 10 ea @ 25
Calf Raise on Bear squat
2 x 10 tempo @ 100 lbs
Cardio
Elliptical, Level 6
20 min
1 min harder
1 min moderate
Foam Roll/ Stretch
C
CTri17
Guest
Deload - Tuesday 11/6/07
Deload - Tuesday 11/6/07
Abs
Bar Rollouts
2 x 10 @ 65
Cable Crunches
1 x 15 @ 70 (diff cable stack than what I usually use)
1 x 10 @ 40 (the normal one, how dumb is that)
Cable Crosses
1 x 10 ea @ 70
1 x 10 ea @ 40
Spin
45 min
40 min of climbing with 20 min of that being interval work on the hills
Deload - Tuesday 11/6/07
Abs
Bar Rollouts
2 x 10 @ 65
Cable Crunches
1 x 15 @ 70 (diff cable stack than what I usually use)
1 x 10 @ 40 (the normal one, how dumb is that)
Cable Crosses
1 x 10 ea @ 70
1 x 10 ea @ 40
Spin
45 min
40 min of climbing with 20 min of that being interval work on the hills
M
Ms.Wetback
Guest
Gotta love the spin ............... my fav.
C
CTri17
Guest
it's one of my fav's as well....unfortunately come spring when my teams training schedules change again I may only be able to go once a week....ARGH
- Joined
- Jan 15, 2007
- Messages
- 2,350
team? u play a sport?
C
CTri17
Guest
lol no, back in the day I did, i'm a division I strength coach, so when we switch semesters some of the teams I train switch their times
C
CTri17
Guest
you just wait till I take new pics this week...
Last edited by a moderator:
C
CTri17
Guest
Update 1/16/08
Update 1/16/08
Havent updated my log since the board was down, so i'll update my latest measurements from 10 weeks out (almost 2 weeks ago) and my pictures from then to show my progress.
I will most likely remeasure on monday which will be just under the 8 week out mark!
I'm getting super excited!
Update 1/16/08
Havent updated my log since the board was down, so i'll update my latest measurements from 10 weeks out (almost 2 weeks ago) and my pictures from then to show my progress.
I will most likely remeasure on monday which will be just under the 8 week out mark!
I'm getting super excited!
C
CTri17
Guest
Front pose...need to put my heels together more
Side pose left...need to open and relax my hands
Back pose...pull left shoulder down , she had me pull my elbows forward a bit to have my lats flare more, but i'm not sure if that shows my lats/rhomboids as much....
Side Pose Right....need to keep that left arm back
Model pose Right
Model pose Left
Measurements
Last time- 14.4%
This Time
Neck 12 5/8 (up 5/8)
Shoulder 41 3/4 ( down .5)
Chest 33 3/4 ( down .75)
Arm 11 1/2 (down .375)
Waist 28 1/4 (same)
Hip 36 3/8 (down .125)
Thigh 19 7/8 (down .125)
Calf 13 3/4 (same)
Body Fat
Ab 9 (-2)
Tri 13 (-2)
Chest 4 (0)
Mid Ax 5 (+1)
Sub Scap 8 (0)
Supra Il 5 (-1)
Thigh 15 (-1)
Total 59 (down 6)
BF % this time- 13.64!!!
alright, have at it, I want to bring the best package I can and I know that posing is gonna make or break me!
Thanks everyone!
Side pose left...need to open and relax my hands
Back pose...pull left shoulder down , she had me pull my elbows forward a bit to have my lats flare more, but i'm not sure if that shows my lats/rhomboids as much....
Side Pose Right....need to keep that left arm back
Model pose Right
Model pose Left
Measurements
Last time- 14.4%
This Time
Neck 12 5/8 (up 5/8)
Shoulder 41 3/4 ( down .5)
Chest 33 3/4 ( down .75)
Arm 11 1/2 (down .375)
Waist 28 1/4 (same)
Hip 36 3/8 (down .125)
Thigh 19 7/8 (down .125)
Calf 13 3/4 (same)
Body Fat
Ab 9 (-2)
Tri 13 (-2)
Chest 4 (0)
Mid Ax 5 (+1)
Sub Scap 8 (0)
Supra Il 5 (-1)
Thigh 15 (-1)
Total 59 (down 6)
BF % this time- 13.64!!!
alright, have at it, I want to bring the best package I can and I know that posing is gonna make or break me!
Thanks everyone!
C
CTri17
Guest
Legs- Monday 1/14/08
Legs- Monday 1/14/08
Warmup
Squats
1 x 5 @ 95 warmup
1 x 3 @ 135 warmup
1 x 3 @ 175
3 x 6 @ 185
1 x 10+10 @ 95 (10 full squats + 10 bottom to mid point, gave a stellar burn)
Deadlift
1 x 5 @ 132 warmup
3 x 5 @ 186
SL Leg Press
2 x 12 ea @ 100 (diff machine than last week)
Weighted SL Squat to bench (15" and then 12")
2 x 6 ea @ 20 lbs
Natural Glute Ham Raise
SLOW negative
3 x 6
Calves
2 x 15 ea @ 100 lbs
In , out , straight
Light shoulders (extra, want to make them pop more for the show)
Lateral raise (off arm Iso hold at the top while the other arm does the reps and then switch)
1 x 12 ea @ 7.5's
1 x 12 ea @ 5's
Front Raise (off arm Iso hold)
1 x 12 ea @ 7.5's
1 x 12 ea @ 5's
Bent Raise (off arm Iso hold)
2 x 12 ea @ 5's
Vibration plate
No cardio today because of the new work schedule, first day back so I was feeling it out. Looks like i'm going to have to lift right after the football groups at 1:15 and then to cardio at 4:45 when I'm done with my other teams! ugh! LONG DAYS!
Legs- Monday 1/14/08
Warmup
Squats
1 x 5 @ 95 warmup
1 x 3 @ 135 warmup
1 x 3 @ 175
3 x 6 @ 185
1 x 10+10 @ 95 (10 full squats + 10 bottom to mid point, gave a stellar burn)
Deadlift
1 x 5 @ 132 warmup
3 x 5 @ 186
SL Leg Press
2 x 12 ea @ 100 (diff machine than last week)
Weighted SL Squat to bench (15" and then 12")
2 x 6 ea @ 20 lbs
Natural Glute Ham Raise
SLOW negative
3 x 6
Calves
2 x 15 ea @ 100 lbs
In , out , straight
Light shoulders (extra, want to make them pop more for the show)
Lateral raise (off arm Iso hold at the top while the other arm does the reps and then switch)
1 x 12 ea @ 7.5's
1 x 12 ea @ 5's
Front Raise (off arm Iso hold)
1 x 12 ea @ 7.5's
1 x 12 ea @ 5's
Bent Raise (off arm Iso hold)
2 x 12 ea @ 5's
Vibration plate
No cardio today because of the new work schedule, first day back so I was feeling it out. Looks like i'm going to have to lift right after the football groups at 1:15 and then to cardio at 4:45 when I'm done with my other teams! ugh! LONG DAYS!
C
CTri17
Guest
Back-Tuesday 1/15/08
Back-Tuesday 1/15/08
Warmup
Pullups
1 x 5 wide grip warmup bodyweight
1 x 5 pullup bw+25
1 x 4 pullup bw+25
1 x 4 chinup bw +25
1 x 8 pullup bw only
BB Bent Row Supinated Grip
95 x 5 warmup
125 x 6
115 x 8
115 x 8
coupled with
Close Grip Pulldown to Chest
120 x 8
110 x 8
100 x 8
DB SA Rows
3 x 8 ea @ 50
1 x 15 ea @ 35
Box Jumps
3 x 5
Cardio
5 min warmup on elliptical
Stadium Bleacher sprints (48 steps)
on the minute
sprint up, jog down, repeat
x 5
3 min rest
x 5
20 min walk on treadmill
4.2 mph @ 5% grade
Back-Tuesday 1/15/08
Warmup
Pullups
1 x 5 wide grip warmup bodyweight
1 x 5 pullup bw+25
1 x 4 pullup bw+25
1 x 4 chinup bw +25
1 x 8 pullup bw only
BB Bent Row Supinated Grip
95 x 5 warmup
125 x 6
115 x 8
115 x 8
coupled with
Close Grip Pulldown to Chest
120 x 8
110 x 8
100 x 8
DB SA Rows
3 x 8 ea @ 50
1 x 15 ea @ 35
Box Jumps
3 x 5
Cardio
5 min warmup on elliptical
Stadium Bleacher sprints (48 steps)
on the minute
sprint up, jog down, repeat
x 5
3 min rest
x 5
20 min walk on treadmill
4.2 mph @ 5% grade
C
CTri17
Guest
Thanks T!
C
CTri17
Guest
Chest/ accessory legs- Thursday 1/17/08
Chest/ accessory legs- Thursday 1/17/08
Warmup
DB Incline
25's x 5 warmup
30's x 3 warmup
35's x 8
37.5 x 8
37.5 x 8
37.5 x 8
couple with
4 x 8 ea SL Glute Bridge w/ 25 lb plate
Alternate Arm DB Bench
3 x 12 ea @ 30's
coupled with SL Calf Raises
2 x 10 ea- in, out, fwd
Weighted Pushups
3 x 12 @ 25
Cable Crossover
3 x 10 @ 30
coupled w/
TKE
2 x 15 ea w/ purple band
Band Lateral Shuffle
2 x 12 steps each way
Cardio
Elliptical
35 min
523 kcal
3.84 miles
10 min warmup @ level 5
(all sprints done at level 10 and recovery at level 5)
15 sec sprint
15 sec rec
30 sec sprint
30 sec rec
45/45
60/60
75/75
90/90
75/75
60/60
45/45
30/30
15/15
7 min cooldown @ level 5
Stretch
good workout today even though I didnt get very much sleep last night
Chest/ accessory legs- Thursday 1/17/08
Warmup
DB Incline
25's x 5 warmup
30's x 3 warmup
35's x 8
37.5 x 8
37.5 x 8
37.5 x 8
couple with
4 x 8 ea SL Glute Bridge w/ 25 lb plate
Alternate Arm DB Bench
3 x 12 ea @ 30's
coupled with SL Calf Raises
2 x 10 ea- in, out, fwd
Weighted Pushups
3 x 12 @ 25
Cable Crossover
3 x 10 @ 30
coupled w/
TKE
2 x 15 ea w/ purple band
Band Lateral Shuffle
2 x 12 steps each way
Cardio
Elliptical
35 min
523 kcal
3.84 miles
10 min warmup @ level 5
(all sprints done at level 10 and recovery at level 5)
15 sec sprint
15 sec rec
30 sec sprint
30 sec rec
45/45
60/60
75/75
90/90
75/75
60/60
45/45
30/30
15/15
7 min cooldown @ level 5
Stretch
good workout today even though I didnt get very much sleep last night
Thate
Vet
- Joined
- Mar 5, 2007
- Messages
- 3,426
Dare I ask what the hell this is? You do some of the most bizarre exercises lol, guess I would too if I had all that equipment to choose from.
Btw, I heard you put everyone to shame at the fb outing
.
C
CTri17
Guest
Dare I ask what the hell this is? You do some of the most bizarre exercises lol, guess I would too if I had all that equipment to choose from.
Btw, I heard you put everyone to shame at the fb outing
lol it is just a single leg hip up and I just put a 25 lb plate on my stomach while I did it....it was just extra light accessory work for my legs to make sure they look good for the show...
I dont think I put anyone to shame...but we had a good time, it was nice to meet Tim, Zoila, and Jody...
