Jemmy's "Dancing Not Just for Ballerinas Anymore"

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Jemmy's "Dancing Not Just for Ballerinas Anymore"

Postby jemmyducks » Thu Jan 08, 2009 6:56 pm

Time for a new log!

It's been quite the year! I've read over the past 18 months of my old training log in order to make up a list of current PB's in exercises I'd like to continue training, and also to set new goals and focus for 2009.

I'm still tending to over-train, since I work as a bootcamp instructor, personal trainer, dancer, and then I also bike for transport, take additional dance classes and have my own strength training goals. Avoiding over-training is a major focus for 2009. It is a work-in-progress though.

As a dancer, most of my fitness training is in the service of dancing. However, dancing itself is a broad umbrella category, and can include climbing, partnering/lifting, explosive movements, core control, coordination, and others. Dance is my fitness priority though, with other goals such as top aerobic fitness and general strength as secondary. This means I'm no longer focused on powerlifting or bodybuilding, though I still incorporate a bit of these flavors into my training. The cool thing is that my strength has been a huge asset in my dancing, and allows me to complete some movements that others can't do, simply because they haven't trained correctly for it.

Injury History
I've suffered many injuries over the years, almost none of which have occurred while dancing. Currently my right knee is the only major, active injury (and was likely caused by over-use).
-both ankles (sprained)
-right shoulder
-right knee
-left elbow (biceps tendon)
-both wrists
-left middle finger
-lower back
-mid-back (mid-trapezius on left side, i believe)
-right hip (one of the flexors)

Current Bests:
-Triceps Pushups: 35 in one set
-Tucked Planche Pushups: 12 in one set
-Handstand Pushups: 25 in one set (legs up wall, head to floor)
-Pushups: 730 in 60 minutes
-Pushups: 64 in one set
-Jumping Pullups: 16 in one set (max height jumps)
-Horizontal Pullups: 36 in one set
-Pullups/Chinups: 100 in 30 minutes
-Chinups: 24 in one set
-One-arm Hangs: 45 seconds right arm, 30 seconds left arm
-Hanging straight-leg raise: 32
-Squat Jumps, max height: 14 in one set

Specific Goals:
-BB bench: bodyweight x 13
-Flag: 10 seconds each side
-Pushups: 1000 in 60 minutes
-Pullups/Chinups: 200 in 60 minutes
-Handstand Pushups: 5 freestanding

General Goals:
-Continue progressions in stability training
-Study more ballet and contemporary technique
-Be employed at least half-time as a dancer
-Continue to develop my own personal training business

On with 2009!
Last edited by jemmyducks on Tue Jan 13, 2009 7:01 pm, edited 1 time in total.
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Postby Kryptonite V » Thu Jan 08, 2009 8:07 pm

Good intro for your new log Jemmy! 8)

You're too modest with the chin up goal! 200/hour is far too easy for a super fit (and small ;) ) guy like you. I challenge you to beat my best of 375 chin ups in one hour in the certain knowledge that you will achieve that much earlier than the end of 2009!

Good luck with all your goals!
I'll enjoy following your log :)


By the way, everytime this is playing on the radio, i have to think of you (as the only dancer i know) :)
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Postby jemmyducks » Mon Jan 12, 2009 7:55 pm

Thanks, Krypto!

375 seems like quite the challenge. You would have to do just over 6 per minute.... so that means training until doing 6 "feels like nothing". Okay, let's see if this works!

The first week of 2009 in review:

3-day dance intensive, 4 hours dancing per day.
3 dance rehearsals (Kira Kirsch, Scott Wells, Tara Fagan)
2 sessions hardcore cardio (40 minutes each)

which brings us to...

Friday (1/9/09)
200 pushups
jogging
10 sets ab's

The first pushups were part of a set of 56... I wanted to see if I could go for a new record, but no cigar!

Saturday
So much sleep that it was disorienting.. :?
40 minute walk

Sunday
Strength Training:

-Pullups:
10 every 3 minutes for 18 minutes.
5 every 2 minutes for 12 minutes.
Total = 100 pullups in 30 minutes.

My original goal was to do 200 in 1 hour, but I got a weird forearm pain about 20 minutes in and decided to modify it. I'll have another go at 200 in a week or two. I may shift the strategy to 3 pullups every minute and see how that goes.

-BB Bench: warmup, 155x8,7,6,5
-Body Row: 20,20,20
-Pushups, one medicine ball, alternating hands: 20,20,20
-Leg Raises, standing on one leg on BOSU bottom: 5 sets to fatigue
-Hanging Leg Raise: 27,28,28
-Stability Ball: 7 sets various balances
-Ab's: 3 sets

Nice and sore the next day. :)
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Postby jemmyducks » Tue Jan 13, 2009 7:04 pm

Forgot to mention:

New PB on Chinups of 25 rep's!
(Tuesday, January 6)
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Postby puppydog » Tue Jan 13, 2009 7:18 pm

nice job on the chins!
have you ever tried the plyometric ones where you launch yourself up and catch yourself on the way back?
(i haven't...)
Arf! Arf! Grrrr! Arf!
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Postby jemmyducks » Tue Jan 13, 2009 7:39 pm

Are you talking about doing a pull-up that sends you above the bar, letting go of the bar, and then catching it again on the way down? That would be like a "clapping pull-up".

I tried it once.... I should give it another go!
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Postby Kryptonite V » Tue Jan 13, 2009 8:15 pm

Hey, inspired and reminded by you of the crazy chin up marathons, i tried to do 200 in 30min today, but failed. Got 184, 2.5min more and 200 would've been bagged. Have to say, after 4min i was about to bail out of this shit :lol: I was done already :P and after 15min at 100 chins i thought it might be a good opportunity to stop as well ;)
I also was a bit concerned by a pain in my elbow after 10min or so, but it didn't get too bad.

Let's see the numbers, J-Duck! ;) :D
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Postby jemmyducks » Wed Jan 14, 2009 8:21 am

You're a Beast, Krypto!
Sounds like you do 6-7 every minute... what's your range like?

At the bottom I keep a slight bend in the elbow (to avoid excessive elbow strain from dropping into full extension at high speed). But I do see some folks only dropping down to 90 degrees at the elbow, effectively a "partial rep".

Is there a solid definition of proper form for this?
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Postby puppydog » Wed Jan 14, 2009 12:14 pm

jemmyducks wrote:That would be like a "clapping pull-up".



That's the one. I'd like to get there, but right now my chinup strength is too low to try. But I will get there....
You could probably also try one-arm chinups ...
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Postby jemmyducks » Wed Jan 14, 2009 9:02 pm

Yeah, Omar, the thing about the one-arm chinups is they're hell on the joints, from what I read. Then again, one-arm push-ups and squats produce a lot of joint tension as well... The fact is, I'd love to be able to do a one-arm. I might add that to the list.

Monday
2 hours Dance Rehearsal (Fagan)

Tuesday
AM
Hill Walking
Upper Body Details:
-Shoulder Raises
-Biceps Curls
-Triceps Presses

PM
40 minutes biking
90 minutes Dance Rehearsal (Wells, low-key)

Knees still hurting, so I may still be doing too much. Trying to get serious about this 'rehab' thing.
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Postby jemmyducks » Tue Jan 20, 2009 4:37 am

Wednesday
25 minutes biking

Thursday
1.5 hours Dance Rehearsal (Fagan)
30 minutes biking

Friday
Rest

Saturday
2 hours hiking

Sunday
2 hours hiking

Monday
AM
Pushups:
68 (PB!), 51, 51, 47 = 217 in 4 sets (spaced about 8 minutes apart)

PM
40 minutes biking
2 hours Dance Rehearsal
Chinups:
27 (PB!), 23, 17 = 67 in 3 sets

Sweeet day today! I think resting the arms for the past 3 days had a huge impact.
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Postby Konstantin » Tue Jan 20, 2009 12:32 pm

jemmyducks wrote:Pushups:
68 (PB!)

Chinups:
27 (PB!)



:shock:
Great going !
You can see my training log if you're really bored: [url]www.veganfitness.net/viewtopic.php?f=8&t=16086&start=360[/url]
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Postby Crash » Tue Jan 20, 2009 1:38 pm

jemmyducks wrote: Pushups:
68 (PB!)

Chinups:
27 (PB!)

Congratulations on your PB's! 8)
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Postby jemmyducks » Tue Jan 20, 2009 6:23 pm

Thanks Papaya and Crash!
Both PB's were surprises and helped me realize that I can probably set my goals higher than I have been. I'm now thinking 30 chinups is possible this year, and the pushups..... 75?

I've hit several plateaus with both of these exercises in the past, only able to add a rep or two every few months. I'm definitely excited about both at the moment though, and maybe that will increase the rate of my improvement!
Personal Trainer and Nutrition Coach
San Francisco, CA

Check out my Training Log:
http://www.veganfitness.net/viewtopic.php?f=8&t=20845&p=341210#p341210

If at first you fail, train, train again.
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Postby jemmyducks » Fri Jan 23, 2009 7:31 am

Tuesday
45 minutes biking

Wednesday
1-4pm: Dance Rehearsal
6-8pm: Dance Rehearsal

Thursday
45 minutes biking

Chinups!
275 in 60 minutes! :twisted:

My goal was 250 and it went like this: 4 per minute, every minute. For the last 10 minutes I added another set of chinups (2 rep's) into every minute (an extra 10 added to the total this way). For the last 2 minutes I added multiple sets for another 10.

The 4 per minute (for 50 minutes) was super comfy. Next time I'll probably go for 5 per minute and a total over 300 in the hour.
Personal Trainer and Nutrition Coach
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Check out my Training Log:
http://www.veganfitness.net/viewtopic.php?f=8&t=20845&p=341210#p341210

If at first you fail, train, train again.
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