Testing out the new equipment

The homemade ab roller appeared just in time.  Today's workout included a use for them!  It performed beautifully.  Better than I did!  :)

I tried a heavier 1 rep load on the bench presses, but I couldn't get it off the supports. So, I dropped 10# and the rep was relatively easy.

Overall, a good hard workout!

Show and Go, Phase 2, Week 2
1:09
Foam rolling and mobility work
Speed Bench - 5x3@55# (55% load), 1x1@85#
Head supported row, pronated grip - 4x6@35#ea
DB Push Press - 3x6@25#ea
T-push-ups - 3x6 (hands on bar, not elevated)
Seated cable row - neutral grip - 3x10@95#
Ab wheel iso holds - 1x3@10s (oops), 2x1@10s
Cable external rotation at 90deg - 2x5#

Newest piece of equipment... homemade!

So, the Show and Go program I'm doing right now calls for ab wheel rollouts and iso holds.  I didn't have an ab wheel, so I substituted Olympic barbell rollouts.  They worked fine, but my barbell isn't a professional version and rolling on it loosens the bolts that hold it together.  One time, after I was done, an end even fell off!  I'm more careful now about checking the bolts, but still, I think an actual piece of equipment would be better.  Naturally, I headed out to the interwebs to see what was available.  I found a plethora of cheapo ab wheels.  Some had an upgrade of two wheels side by side.  None of those were interesting to me.  There was one or two that looked like something I wanted, but they were expensive and I was still going off of a picture.

So, I went to Lowe's and bought some supplies to make my own ab roller!  I liked the idea of a handle that allows a shoulder width grip rather than the narrow grip of the cheapo wheels.  Also, I wanted a wider base, because really, I don't think the extra instability of a narrow wheel base is necessary or even desired.  Here is what I came up with:

 And for size reference:

The wheels were the most expensive part.  They were about $8 a piece.  But, they have ball bearings and rubber tires (instead of plastic), which was two things I really wanted.  I may upgrade it at some time by adding bicycle handle bar wrap, but for now the PVC handles seem pretty comfortable!  I don't know if the lock washers are overkill, but it seems to work fine the way it is.  Once I decided on length and bought the parts, it took about 10 minutes to cut the parts and assemble.  Pretty easy!

Shopping list:
1/2" PVC pipe, cut into 3 pieces (shortest PVC pipe was 5' long) - $1.33
1/2" threaded rod, plated, 3' cut to fit the rest of the parts when put together - $3.87
1/2" hex lock nuts, qty 2 - $0.38
1/2" washers, qty 6 - $0.54
1/2" lock washers, qty 2 - $0.14
6"x1.5" center hub mower wheels with ball bearings and rubber tires, qty 2 - $15.96
Grand total:  $23.78 with tax

Not bad!  (Actually, I have 6 extra lock nuts, for $1.14, since I changed my mind on construction.  Ha!)

Quick circuit

Today was the first time I did one of the circuits from the program.  It wasn't a sweat-fest, but it was good. I subbed my 20# kettlebell for the DBs.  For the face pulls, I had to kneel down because my high pulley can't be pulled at an angle that is very horizontal.  A nice quick workout!

Foam rolling + mobility
Circuit:  3 times with 1.5 minute break inbetween
Side bridge wall slides  - 10/side
KB swings - 10
Hand switches - 30secs
KB suitcase deadlifts - 10/side
Face pulls - 1x10@20#, 2x10@40#
1-leg prone bridge - 15secs/side

Squatting better!

There were a few interesting things today.  For the last, heaviest squat, I was very aware how much worse my form was than with the lighter weights.  I let my hips move forward.  I don't know if I didn't notice that before or if the "grooving" from the lighter box squats helped me realize that.  We will see going forward, I guess!

The rack pulls are still strange.  Eric recommends straps for these and I can tell why.  I tried something with my yoga strap, but didn't actually use it.  Bare hands was the best, Lynx grips didn't work well.  I might have to look into straps.

This time, I used a towel in the corner of my power rack for the Landmines and I also held on the end where the weights go rather than the grip bar.  These are an amazing core exercise.  Not easy!

Show and Go, Phase 2, Week 2
1:10
Foam rolling and mobility work
Front box squats - (60% load) 6x2@60#, 1x1@80#
Prone Row to External Rotation - 3x
Feet-Elevated Scap Push-ups - 3x
Snatch grip rack pulls - 1x6@150#, 1x6@155#, 1x6@160#
Side-lying extension-rotation - 2x8/side
DB forward lunges - 3x8/side@27.5#ea
Landmines - 3x5@65#
Static calf stretch off step - 2
Kneeling heel to bull stretch - 2

Quick report

I gotta run, but here is today's workout!

Oh, I also rejoined Weight Watchers for three months.  Hopefully that will help me keep under control during the holidays!

Show and Go, Phase 2, Week 2
1:08
Foam rolling and mobility work
Low incline barbell press - (warm-up 5@45#) 2x2@80#, 2x4@80#
Wall hip flexor mobs -3x8/side
Neutral grip DB bench press -3x8@35#ea
Towel eccentric pull-ups - 3x6
Standing 1-arm cable rows - 4x10/side@35#
1-leg feet-elevated push-ups - 3x5 (arms on bar, foot up 4")
Supine no money w/band - 2x3@10s
Quadruped chin tucks - 2x5