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  1. #6461

    Smell the Glove

    how does one pronounce "hor"?
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  2. #6462
    Administrator Roland Denzel's Avatar
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    Smell the Glove

    Quote Originally Posted by "gobbla" post=1005107
    how does one pronounce "hor"?


    Hor = horizontal, in this case. I have my workout plans/logs in a memo on my phone, so I abbreviate and often forget to translate back to human.

    Roland Denzel @
    EatWellMoveWell.com

    Author of Man on Top and The Real Food Reset

    Stop by my training log – The Madness of Roland


  3. #6463
    Administrator Roland Denzel's Avatar
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    Smell the Glove

    I guess this is a back off week. I had a great weekend, last weekend, with tons of walking and playing around, then nada all week. I'm tired.

    Roland Denzel @
    EatWellMoveWell.com

    Author of Man on Top and The Real Food Reset

    Stop by my training log – The Madness of Roland


  4. #6464
    Administrator Roland Denzel's Avatar
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    Smell the Glove

    That was a nice week or so off.

    Hack Squat, 90-10, 140-10/10/10
    Pullovers, 160-10/10/7

    45°back extension, 35-20/20/18+2
    Rv Pec Deck. 50-11/11/11

    Leg Extension, 160-10/10/9+1

    FM SS Row(5), 50-10, 70-10/10/10
    FM SS Press (8), 50-10, 60-10/10/10

    Felt pretty good for a first time back at it.

    Roland Denzel @
    EatWellMoveWell.com

    Author of Man on Top and The Real Food Reset

    Stop by my training log – The Madness of Roland


  5. #6465
    Administrator Roland Denzel's Avatar
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    Smell the Glove

    I think this was from yesterday. It was a good workout.

    Pec deck, 70-11/11/11
    GHR, 9/9/8

    Leg Extensions, 160-14/12/10+2
    Lat Raise, 100-15/13/12+1

    Hor Back Extensions, 25/25/25
    FM Row (12), 70-12, 90-12/12/12


    Today, hiked a couple of miles, plus hill sprints.

    Roland Denzel @
    EatWellMoveWell.com

    Author of Man on Top and The Real Food Reset

    Stop by my training log – The Madness of Roland


  6. #6466
    Administrator Roland Denzel's Avatar
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    Smell the Glove

    Yesterday's workout.

    Hack Squat, 90-10, 140-10/10/10+
    Pullovers, 160-10/9/7

    45°back extension, 35-20/20/20+
    Rv Pec Deck. 50-11/11/11+

    The + is a note to myself to change something next time (more reps or more weight).

    I've decided (again) to lose some fat. I'm 201, after two days of strict eating. I like to know that I'm starting after most of the water weight and junk has 'passed.'

    I hope that 190 looks good on me...

    Roland Denzel @
    EatWellMoveWell.com

    Author of Man on Top and The Real Food Reset

    Stop by my training log – The Madness of Roland


  7. #6467
    Administrator Roland Denzel's Avatar
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    Smell the Glove

    Early morning workout. This was my first in years, I think.

    FM SS Press, 8,70x12/12/12
    FM SS Row, 5, 70x12, 80x12, 90x12
    Step Ups, 24", 16/16
    FM SS Row, 12, 80-15/15/15

    The numbers after the FM exercises are the arm position of the freemotion machine. 13 is the lowest.

    Good workout!

    Roland Denzel @
    EatWellMoveWell.com

    Author of Man on Top and The Real Food Reset

    Stop by my training log – The Madness of Roland


  8. #6468
    Administrator Roland Denzel's Avatar
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    Smell the Glove

    workout on 2013-06-25

    Code:
    GHR		9/9/9
    Leg Extensions	170-10/10/10
    Horiz Back Ext	25/25/25
    Lat Raise	100-12/12/10
    Pec Deck	70-10/11/11
    FM Row (12)	90-12/12/12

    Roland Denzel @
    EatWellMoveWell.com

    Author of Man on Top and The Real Food Reset

    Stop by my training log – The Madness of Roland


  9. #6469
    Administrator Roland Denzel's Avatar
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    Smell the Glove

    2013-06-27's workout

    Code:
    Hack Squat	155-10/10/
    45° Back Ext	35-20/20/20
    Pullover	160-11/11/10
    Rev Pec Deck	50-11/11/11
    I've been a little behind in posting, obviously.

    Roland Denzel @
    EatWellMoveWell.com

    Author of Man on Top and The Real Food Reset

    Stop by my training log – The Madness of Roland


  10. #6470
    Administrator Roland Denzel's Avatar
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    Smell the Glove

    Saturday morning, just before Roger Lawson arrived...

    Code:
    FM SS Press (8)		70x15/15/15
    FM SS Row (5)		90x15/15/14+1
    Step Ups (24")		16/16/16+
    FM SS Row (13)		80-15/15/15+
    GHR			10/9/9
    Things are slowly looking up on the GHRs, so that's good.

    Roland Denzel @
    EatWellMoveWell.com

    Author of Man on Top and The Real Food Reset

    Stop by my training log – The Madness of Roland


  11. #6471
    Administrator Roland Denzel's Avatar
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    Smell the Glove

    Code:
    GHR			7/7/7
    Leg Extensions		170-11/11/11
    Horiz Back Ext w/pause	25/25/30
    Lat Raise		100-12/12/10
    Pec Deck		50-15, 70-11/11/11
    FM Row (12)		90-15/15/15
    It was good

    Roland Denzel @
    EatWellMoveWell.com

    Author of Man on Top and The Real Food Reset

    Stop by my training log – The Madness of Roland


  12. #6472
    Administrator Roland Denzel's Avatar
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    Smell the Glove

    Code:
    Hack Squat		180-10/10/10
    45° Back Ext 1/pause	35-20/20/20
    Pullover		160-12/11/11
    Rev Pec Deck		50-12/12/11
    
    Later, I got to play around with a landmine at another gym.
    
    Landmine 1 Arm Press, 45-5/5/5
    
    Landmine RDL, 135-5/5/5

    Roland Denzel @
    EatWellMoveWell.com

    Author of Man on Top and The Real Food Reset

    Stop by my training log – The Madness of Roland


  13. #6473

    Smell the Glove

    Hi Roland,
    I'm sure you get this a lot, but since I know that you are KB certified, would you mind terribly popping over to my log and taking a look at the video of my C&P. I'm working my way through ETK RoP and want to make sure my form is good. I'll also post some vids of my snatches next week, if you could be so kind to critique those as well. I would appreciate it.

    Thanks
    Harlan

    "This is the strangest life I've ever known" - Jim Morrison

    "That which does not kill us makes us stronger." - Friedrich Nietzsche

    Saving Nothing For the Swim Back - My Training Log

    Follow me on Twitter: @hmsiegel

  14. #6474

    Smell the Glove

    Hi B)

  15. #6475

    Smell the Glove

    Test reply...
    www.youtube.com/jpfitness <--- My channel

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  16. #6476
    Administrator Roland Denzel's Avatar
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    Smell the Glove

    1
    2
    3
    ...


    Roland Denzel @
    EatWellMoveWell.com

    Author of Man on Top and The Real Food Reset

    Stop by my training log – The Madness of Roland


  17. #6477
    Administrator Roland Denzel's Avatar
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    Smell the Glove

    Hi, everyone.

    How are you? I am fine.

    I've been extremely busy, lately. That, combined with the forum woes has left me uninterested in logging my workouts, although I've been doing them 2-3 times per week.

    Things seem stable now, so I will post my workouts again soon. I'm working on the plan, so I might as well start with Day 1 of that, rather than the random last day or two of this last plan.

    If you're not already, have a bitchin' summer!

    Roland

    Roland Denzel @
    EatWellMoveWell.com

    Author of Man on Top and The Real Food Reset

    Stop by my training log – The Madness of Roland


  18. #6478
    Administrator Roland Denzel's Avatar
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    Smell the Glove

    I've decided not to dramatically alter my training plan, since it's working well for me.

    I have an A, B, and C, and just pick the next one in line, when I have a day to train. I also have a D, which I do with my daughter in the garage, but it's mostly just fun for me, and hard work for her.

    My wrist is still recovering, so I have more machines than I like, but they allow me to work without flexing my wrist. Still, no curls.

    A
    GHR
    Leg Extensions
    Horiz Back Ext w/pause
    Lat Raise
    Pec Deck
    FM Row (12)

    B
    Hack Squat machine
    45° Back Ext 1/pause
    Pullover
    Rev Pec Deck

    C
    FM SS Press (8)
    FM SS Row (5)
    Step Ups (24")
    FM SS Row (13)
    GHR Hands behind head
    Ft Elev PUs

    D
    Trx rows
    Trx PUs
    Mb Slams
    KB RDLs
    KB Swings

    I'm not particularly anal about exercise order, so I just do them as the machines/stations free up.

    The sets/reps are typically running 3 sets of 8-15, with a few things like steps ups and back extensions in the 20-25 rep range.

    Roland Denzel @
    EatWellMoveWell.com

    Author of Man on Top and The Real Food Reset

    Stop by my training log – The Madness of Roland


  19. #6479
    Administrator Roland Denzel's Avatar
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    Smell the Glove

    I grabbed some pushup handles at TJMax, so I'm back to pushups, even with the wrist issue.

    [img size=300]https://fbcdn-sphotos-g-a.akamaihd.net/hphotos-ak-ash3/1091155_494117214005963_52138066_o.jpg[/img]

    50 pushups, 50 calories...

    Roland Denzel @
    EatWellMoveWell.com

    Author of Man on Top and The Real Food Reset

    Stop by my training log – The Madness of Roland


  20. #6480
    Administrator Roland Denzel's Avatar
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    Smell the Glove

    I trained yesterday, but had to modify things because I was soooo sore from stupidly playing with my new pushup handles the day before. Zero to 6 sets of max pushups in one day is stoopid.

    (Hey, there's a 'Preview' button, now!)

    This looks weird because I paste from a spreadsheet

    Code:
    A		8/9/2013 	
    exercise	wt/sets/reps	notes
    GHR		15/14/10+3	
    Leg Extensions	180-10/10/10	
    HS Lat Row	180-15, 200-12/10+2	
    Lat Raise	100-12/12/10+1	N/A too sore
    Pec Deck	80-8/8/8	N/A too sore
    FM Row (12)	90-18/18/18
    ...and this is how it looks if I don't paste into a 'code' tag.

    A 8/9/2013
    exercise wt/sets/reps notes
    GHR 15/14/10+3
    Leg Extensions 180-10/10/10
    HS Lat Row 180-15, 200-12/10+2
    Lat Raise 100-12/12/10+1 N/A too sore
    Pec Deck 80-8/8/8 N/A too sore
    FM Row (12) 90-18/18/18

    It was a good workout, and it's slowing working, so says the wife. More glutes and legs, which have been sadly lacking (so I hear). I'm really happy with my back and chest, too.

    Fat loss has been slow, but I haven't really focused on it. We are going to a training week in Hawaii in October, and I'm going to need to step this up a notch to look good when I'm stand up paddling and doing the iron cross naked.

    It's at a hippie voodoo yoga retreat-like resort, so I'm a little nervous about the food. We're not going ON a yoga retreat, but that's the type of events they tend to hold there. They seem nice...

    Roland Denzel @
    EatWellMoveWell.com

    Author of Man on Top and The Real Food Reset

    Stop by my training log – The Madness of Roland


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