Wackybabyworkout

[Scott Silva]

After many months of going back to weightlifting, bad dietary habits & a winter that left me sick most of the time, I finally reached an all-time-high of 233 lbs. I did set some PR’s going back & doing some Olympic lifting, but again, as before, I find that my bodyweight to strength ratios are fairly poor. (I feel so anyways…)

I felt I needed a little help to correct those dietary issues so, I recently joined Weight Watchers & have switched back to bodyweight training.

At 5’ 6” I know my bodyweight (according to most bodyweight/height ratio charts) should be at the most 155-lbs.!!!

While not expecting to get down to that weight anytime soon (not really sure I want to) I have already gotten down to 224 in just a few weeks. With just the addition of some Royal Court exercises and much walking I am already feeling much more energetic.

I have decided to work out in a Saturday, Monday, Wednesday schedule with the calisthenics since in the past I have overtrained areas that were previously injured by weight training & other stuff by daily training.

This will hopefully make the workouts more intense and productive. Then perhaps at a later date when I become more proficient with the bodyweight stuff again I can then return to daily callisthenic training.

For now, though, I’ll likely be doing DVR’s and much walking on the days in between.

Wackybabyworkout Saturday 3/28/09

Wall Walking: (3 sets) 5 / 5 / 5

Pull-ups: (3 sets) 3 / 5 / 5

Hindi Push-ups: (3 sets) 25, 25, 25

Power Push-ups: (2 sets)20, 16

Hindi Squats: (3 sets) 50, 50, 50

Handstand Holds: (3 sets) 46 seconds, 52 sec., 1:10

Standing Ab Wheel Roll-Outs: (3 sets) 3, 3, 3 Can still do these, but my belly touches before my nose or chest. :shame:

Wrestler's Bridge: (3 sets) 37 seconds, 27 sec., 15 sec.
A bit of rocking & stretching, but no nose to mat bridges yet. Hips & back are real stiff...

So, here goes! My new program for a while...

WB

[Scott Silva]

Wackybabyworkout Monday 3/30/09

During work I got to do-

Hanging Leg Raises-3
Ouch, hard to do, still sore from ab-wheel Saturday…

Hanging Knee Raises-3
then -8 later on

Atlas II Push-ups-25, 25, 25

When I got home I did:

Hindi Squats - 115

Hindi Push-ups - 75

Bridging (Rocking up on toes touching nose & stretching) 1:00 min.

DVR pull-ups - 10, 10, 10

I decided to do my pull-ups in DVR style cause my right elbow is already giving me problems from just Saturday’s workout.

I hope that, if I lose enough weight, this tendonitis (which has plagued me for some time when doing pull-ups) will not be such an issue…

Finished up with but one-

Handstand Hold - 45 seconds

WB

[Scott Silva]

Do these first, while I still got energy. But I think at some time later, when I get better at the calisthenics again I’ll put them later, when I’m more warmed-up. Better for my elbows…

Pull-ups – 6, 5

Chin-ups – 5

Hindi Squats – 150 (In 4:36)
Uggh! I forgot how miserable these can be… :messed:

Hindi Push-ups – 80 (In 4:10)

Was feeling a bit ambitious at this point, and still having some energy, went from standing, slowly backwards, catching myself on my hands, into a feet–flat, arms–folded, nose to mat, bridge. Held before cramps set into my hips & back for –

Back Bridge – 18 seconds. Woo Hoo!!!

Ab Wheel R/O – 5

Wall Walking – 8

Handstand Holds – 1:17 seconds

223.2 lbs. Also, Woo Hoo!!!
10 lbs. lost so far…

WB

[PowerHank]

Great to see you back, Wacky.

Take some fish oil (Molecular distillation processed and enteric coated) for that joint pain. At least 6 pills a day. Eat some broccoli. And the only sugar you should ingest would be real fruit or honey. That should solve most of your problems with inflammation. And drink a pot of green tea each day to burn the fat.

Well, that 's enough amateur diet advice from Dr. Hank.

The other day my hips were feeling a little inflammation, so I devoured a few oranges. Seems to have helped. Just had to slip in some more.

5'6". I thought you were 6' 2"--at least. John Wayne always looks taller in the movies.
Keep up the good work. Will be cheering you on.

Your friend in fitness.

PowerHank

[Scott Silva]

Keep up the good work too Hank.

Thanks for the information on keeping inflamation under control.

I read somewhere's, I think Stu Mittleman's book Slow Burn about the effects of sugar upon the body's inflamation systems and other sources of information about how trying to balance your body's PH (Acid / Alkali) system is very important for erradication joiint inflamation. I have read some Paul Bragg as well...

The pot of green tea a day is good as well, only it's not as palatable without the sugar. :starving:

Great to see you back, Wacky.

Thanks Hank, I don't know for how long though. Yesterday I badly wrenched my L. knee foolin' around & doin' some 1- Legged squats. It's gonna mess up my whole program I had planned.

I'm gonna try rehabbing it with some walking & DVR's & will probably will have to get it looked at.

"Life is hard; it's harder if you're stupid." - John Wayne

"Tomorrow hopes we have learned something from yesterday." - John Wayne

5'6". I thought you were 6' 2"--at least. John Wayne always looks taller in the movies.

Yep, 5' 6"

I don't think I'll post my my walking & DVR workouts.

So, all I can say about that is - "Line em up and head em north Pilgrim"

WB

[Scott Silva]

Knee is feeling a little better but still with a bit of a "loose" feeling...

Might start some sets of Hindi squats soon.

Down to 219.2 lbs. this week, haven't been down this far in about three years.

Haven't been under 200 since right after I got married, almost 19 years ago :)

WB

[Scott Silva]

Wackybabyworkout 4/20, 21

A friend made for me, from some scrap stainless steel, a pair of Power-T’s, featured in my avatar.

Been doing a push-up program based on Ted Skup’s, “Death, Taxes & Push-ups, some leg & back flexibility & abdominal work sometimes in-between sets & some minimal & light dumbbell clean & presses for my leg, back & shoulder work to finish the day.

Knee is feeling a lot better, only I don’t want to engage in any high-rep squats quite yet…

I’ll pick it up from yesterday, Monday the 20th.

7:30 AM
Regular Push-ups-18, 18, 18, 18, 18, 18, 18, 18, 18,

4:40 PM
Wall leg-stretches, Atlas sit-ups-21, Side leg stretches, Atlas leg raises-11, Side bends R. & L. -30, Hurdler stretches, Flags-5, Sitting stretches, Twist turns-100

6:30 PM
Split Stretches, Fall backwards into bridge from standing, pop up to toe touch-2, 2, 3, High Kicks (R. & L.)-10

9:30 PM
Regular Push-ups-18, 18, 18, 18, 18, 18, 18, 18, 18,

10:00 PM
DB C&P:
L. 60 x 1, 1, 1
R. 60 x 1, 1, 1

Power-T Push-up-2
Wow, really tough on the grip! Done real slow & shaky, can reall feel my forearms working!!!

Wackybabyworkout
Tuesday April 21st

I had the advantage of being home most of the day today, in fact I’m home most of the week…

11:20 AM
Regular push-ups-21, 21, 21, 21, 21, 21, 21, 21

In-between push-up sets I did:

Wall leg-stretches, Atlas sit-ups-21, Side leg stretches, Atlas leg raises-12, Side bends R. & L. –20 with a 60-lb. DB, Hurdler stretches

3:30 PM
Regular push-ups-21, 21, 21, 21, 21, 21, 21, 21

In-between push-ups I did:

Power-T Push-up-4, Flags-5, Sitting stretches, Twist turns-100, Split Stretches, Back into bridge / Toe touch combo-3, High Kicks (R. & L.)-10

5:25 PM
DB C&P:
L. 60 x 1, 1, 1, 1, 1
R. 60 x 1, 1, 1, 1, 1
Handstand Practice: (Up against a wall) – 1:30 seconds even…

WB

[Scott Silva]

Wackybabyworkout Wednesday 4/22/09

Down to 218-lbs. tonight. Hard fight that last 1.2 lbs.!!!

4:00 PM
Regular Push-ups-24, 24, 24, 24, 24, 24, 24, 24, 24, 24, 24, 24, 24, 24

In-between sets of push-ups I did;

Wall leg-stretches, Weighted Bent-leg sit-ups: 60-lbs. x 20, Side leg stretches, Atlas leg raises-12, Side bends R. & L. -30, Hurdler stretches, Flags-5, Sitting stretches, Twist turns-100, Split Stretches, Back bend / Toe Touch – 5, High Kicks (R. & L.)-10

Nose to mat, Feet flat, Arms folded, Back Bridge – 12 seconds. Woo, Hoo!!!
Lot’s of muscle a-crampin’ back there!

9:00 PM During “LOST” flashback episodes…

Power-T Push-up- 3
Ouch! Just discovered that I shouldn’t wear my wedding band when doing these. Lost my grip on my left hand on the third rep & the balancing post pressed down on my ring which sharp edge partially lacerated my ring finger…

DB C&P:
L. 60 x 1, 1, 1, 1, 1, 1, 1
R. 60 x 1, 1, 1, 1, 1, 1, 1

Tried again; This time without ring on finger…
Power-T Push-up- 3 (Did better on these yesterday, these are hard for me, maybe I should do every other day)

WB

[Scott Silva]

Wackybabyworkout 4/23/09

Just had time for push-ups, Dumbbell Clean & Presses and a handstand today, no stretching.

7:00 AM
Regular Push-ups-27, 27, 27, 27, 27, 27, 27, 27, 27, 30, 30, 30 = 333 reps in 39:55 min.

9:30PM
DB. C&P:
L. 60 x 1, 1, 1, 1, 1, 1, 1, 1, 1
R. 60 x 1, 1, 1, 1, 1, 1, 1, 1, 1

Handstand – 1:36 Min.

WB

[Scott Silva]

Wackybabyworkout 4/29/09

(Weighed in at 215-lbs. today. A total of 18.2-lbs. in 8 weeks, an average of 2.275-lbs. a week)

Did about noontime today:

Regular Push-ups - 30, 30, 30 30, 30, 30, 30, 30, 30, 30 = 300 total.

In-between did:

Wall leg-stretches, Bent-leg sit-ups - 30, Side leg stretches, Atlas leg raises - 15, Side bends R. & L. - 50, Hurdler stretches, Flags - 5, Sitting stretches, Twist turns - 100, Split Stretches, Wall Walking - 12, High Kicks (R. & L.) - 15

My wife says she sees a big difference in how less "pointy" my belly looks now, but I had to laugh at my 8-week pictures we took this evening, which didn't look very different yet to me... :tongue:

WB

[Scott Silva]

Wackybabyworkout 4/30/09

1:30 PM
Regular Push-ups - 30, 30, 30 30, 30, 30, 30, 30, 30, 30 = 300 total.

In-between did:

Wall leg-stretches, Bent-leg sit-ups - 32, Side leg stretches, Atlas leg raises - 15, Side bends R. & L. - 50, Hurdler stretches, Flags - 6, Sitting stretches, Twist turns - 100, Split Stretches

9:30 PM
Didn't push anything, just a little, light & relaxing routine before bedtime.

Hindi Push-ups-40

Hindi Squats-40

Nose to mat, Feet flat, Arms folded, Back Bridge – an EZ, 32 seconds

My back began to cramp at first, then it subsided.

High Kicks (R. & L.) - 20

WB

[Scott Silva]

Been slacking with my workouts & workout reports, have to get back on the stick!!!

Wackybabyworkout
Tuesday 5/5/09

Did kind of sporadically at different times of the day instead of just taking an hour or so out.

6:00 AM
Regular Push-ups - 50, Calf Raises - 175

7:00 AM
Atlas I push-ups - 20, 25, then 5 (to round out my first 100)

10:30 AM
Power T Push-up - 8 (PR!)
Standing Ab Wheel R/O - 2 (Haven''t done these in a while & didn't really want to feel crippled next morning so I only did 2)

12:30 PM
Hindi Push-ups - 70
Hindi Squats - 70
Back Bridge - 59 seconds (Feet flat, arms folded, nose to mat)

9:00 PM
Fingertip Push-ups - 15
Power T Push-up - 5

WB

[Scott Silva]

Wackybabyworkout 5/6/09
(Weighed in at 212.8-lbs. this Wednesday.)

3:00 PM
Regular Push-ups - 30, 30, 30 30, 30

In-between did:

Wall leg-stretches, Ab Wheel R/O - 3, Side leg stretches, Atlas leg raises - 17, Side bends R. & L. - 50,

8:30 PM
Regular Push-ups - 30, 30, 30, 30, 30 = 300 total.

In-between did:

Hurdler stretches, Flag - 6, Sitting stretches, Twist turns - 75, Split Stretches

Wackybabyworkout 5/9/09

Today, I decided to go down a hundred in reps cause I keep missing days. I'll build back up...

3:00 PM
Regular Push-ups - 12,12,12,12,12,12,12,12,12,12,12,12,12,12,12,12,12 ,12 = 216 Total

In-between did:

Wall leg-stretches, Ab Wheel R/O - 2, Side leg stretches, Atlas leg raises - 18, Side bends R. & L. - 50, Hurdler stretches, Flag - 6, Sitting stretches, Twist turns - 100, Split Stretches, Wall Walking - 12, High Kicks (R. & L.) - 15

7:00 PM

Power-T Push-ups - 10 (PR!) last one a little wobbly though...
Wall Handstand Hold - 1:28

WB

[Scott Silva]

Wackybabyworkout 5/10/09

Didn't get much more than push-ups in today...

7:00 AM
Regular Push-ups - 14,14,14,14,14,14,14,14,14,14,14,14,14,14,14,14 Total = 224 reps

Wackybabyworkout 5/11/09

Early morning workout!!!

5:00 AM
Regular Push-ups - 16, 16, 16, 16, 16, 16, 16, 16, 16, 16, 16, 16, 16, 16 Total = 224 reps

In-between did:

Wall leg-stretches, Ab Wheel R/O - 3, Side leg stretches, Atlas leg raises - 20, Side bends R. & L. - 50, Hurdler stretches, Flag - 6, Sitting stretches, Twist turns - 100, Split Stretches

8:30 PM
Back Bridge - 1:06, High Kicks (R. & L.) - 20, Power-T Push-ups - 12(PR!)

WB