BSRD52 – Good Morning Agony

My mornings this week have been absolute agony. Ever since I have started my physio exercises and started to do back load movements during my workouts my back muscles across the lower spine and middle back are so sore and stiff in the morning. On Saturday it took about 10 minutes just to get upright and mobile. We went to Wonderland in the afternoon on Saturday and even though I didn’t work out Sunday was just as bad when I awoke. Sunday I did more bench to keep the load off my back and thought this morning would be easier but to be honest it was still excruciating although the pain passed much more quickly than it has in the last few days. Today I am going to try and concentrate on abs and see if that helps.

Friday was Century Club, again in 2 sections one for the regular participants and one for the terminally injured.

Century Club

25 of each, 4 rounds

Bulgarian Halo with 20lb bag or vsnaps
26lb wall ball or box jumps
Vsnaps or 3 suicides
25lb kettlebell swings or burpee

Tonight’s candidates:

Toes to bar
Single toes to opposite hand
Stability ball ground touch sit ups
22lb twisting 180’s
22lb twisting 45 degree 180’s
med ball vsnaps
med ball russian twists
bicycles front and back
side balance hip floor touch
plank hold with 20lb collar
22lb wipers
22lb full lock walking lunge
Turkish get up with 8KG kb

10.37 – Century Club Nightmare And Tanita Explains Itself In Pictures

Last night was a nightmare workout, no wonder one of my kids feigned a foot cramp to get out of it (you know who you are!). It started innocently enough with my clean and press workout the other day where I figured out that if you did 1-10 then 9-1 reps you get a total of 100 reps so I set out the workout pretty simply.

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps

The question was, what exercises to put in there. I called it Century Club since I have such fond memories of playing Century Club back in University  where the aim of the game was to drink a shot (2oz) of beer every minute for 100 minutes. That would be equivalent of 6 liters of beer or the rough equivalent of 18 330ml cans of beer. I remember the game well, but I don’t remember feeling this bad when I woke up the next day! This morning I had a hard time getting out of bed and I can only assume that the workout was a touch too long.

I decided on The Quad as the name, and the following exercises:

Chin Ups
Tricep Dips

Maybe I should have stuck with The Tripod or The Twins. I suppose that the Quintuple will have to be shelved! Thankfully it is cardio tonight so my aching traps and lats will get a rest, however my butt which still aches from Thursdays squats and Sunday’s cleans will have to wait until tomorrow for respite.

Moving on, the graphic above relates to yesterday’s post and is Tanita’s attempt at explaining their BC549 scale’s weird classifications. Apparently according to them I am pretty much average for my age except for the fact that I have large bones rating a 9.2 lbs of bone mass. I was a little surprised to see the healthy ranges for fat levels which are noted below next to the list from yesterday.

Date June-30-12 July-01-12 July-02-12 Healthy Ranges
Weight 232.6 231.2 231.2
Fat 19.4 19.5 19.4    11%-22%
Water 54.2 54.1 54.2    50%-65%
Muscle 178.2 177 178.2    Lean Mass
Rating 6 6 6    4-6 (Higher is better)
BMR 2512 2594 2511    Calorie Req’s
Age 29 30 29    Metabolic Age
Bone Mass 9.2 9 9.2    5.9-8.1
Visceral Fat 9 9 9    1-12 (out of 59!)

I am treating this as a long term experiment so we shall see where my numbers go this summer as I try to keep my participation above 70% and try to hit that 220lb level.