Author Topic: Jay's Journal of what not to do (critiques and blatant mockery welcome)  (Read 47670 times)

Offline jay_22_15

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Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
« Reply #140 on: January 08, 2013, 08:03:48 AM »
My upper obliques are super sore and the only conclusion for the cause I can come up with is because I was sitting on an ab ball for several hours yesterday. 

Tuesday
1 set of kicks  (20)
2 sets of jump rope (aprox 250)
1 set of jumping jacks (55)
bike ride with about 1/4 of it off road.


Offline jay_22_15

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Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
« Reply #141 on: January 16, 2013, 12:24:16 PM »
Monday
Tried to go for a run.  My knee is still too jacked.


Wednesday

Lat raises 20lbs 10,10
db push press 35lbx10, 20lbx10
bent over row 35lb 10,10,10
butterfly 20lb 10,10,10,10
Dead lift 130lb 10,8,8


Offline jay_22_15

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Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
« Reply #142 on: January 21, 2013, 11:18:48 AM »
Sunday 20 Jan 2013

Push Press @135lbs 10,10,8

Squat @ 135lbs 10x 10  (didn't realize till later I didn't do a 3rd set)

Dead lift:  205x10
                225x8
                245x6
                225x3
                205x6


oh dear god am I sore now.

Offline jay_22_15

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Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
« Reply #143 on: January 23, 2013, 11:12:35 AM »
Wednesday 23 Jan 2013

I've finally recovered enough to do a light workout.

Incline pushups 45,30ish

sit ups with my feet weighted down..there's a word for that I swear.
30 some then 20 some.  I think.  I really don't remember at all. 
Numbers seem too low.
They are probably way higher, I remember thinking how stupid easy these are as opposed to unassisted sit ups.

Offline jay_22_15

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Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
« Reply #144 on: January 25, 2013, 03:35:53 PM »
Thursday 24 Jan 13

I did about 4 sets 5 of kicks and about 6 sets of 10 side lunges and squats.
It was mainly I'm bored and have too much energy workout.

Friday 25 Jan 13

5 sets of kicks
5 sets of I don't feel like taking the time to look up the name
6 sets of footwork/ladder drills
Incline Pushups 50,30
Assisted sit ups 35, 30
Ab Vacuum 55 seconds


Offline jay_22_15

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Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
« Reply #145 on: February 03, 2013, 08:38:52 AM »
Saturday 02 Feb 2013

1k reps of jump rope
first set was 100 rest were 150

Dead lift 135lbs 4x4

Clean n Press  4x1

Squat  4x3

Push Press  4x1

About a 1.5 mile bike ride

1 Hour later I did a 30 min set of yaga


Offline jay_22_15

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Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
« Reply #146 on: February 07, 2013, 08:37:47 AM »
Later Saturday I cleared some brush from the back yard. Then stood around at our party all night.  The accumulation of that days activity made the back of my right knee very sore. 
I haven't been able to do much of shit since.


Thursday  7 Feb 2013

I finally mapped my biking route.  I want to cry as I now know it's only 2.65 miles.
mapmyrun.com forces people to sign in now to map a course.  Super gay.

Anyway to the workout.
Biked.
pusups, 26, 20
Situps 20, 30
db push press 20lbs x10, 35lbs x10x10

Then I held onto the z bar to work the forearms.
135lbs x30sec,30sec,30sec

The lack of capability here makes me want to cry more.  However instead I'll just let denial kick in and blame it on the fact that I drank all day yesterday.

Offline jay_22_15

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Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
« Reply #147 on: February 08, 2013, 01:31:39 PM »
Friday 08 Feb 2013

Kept it light today.

Squats x50
Hip abductors x10, 10
Hip adductors x10,10
Leg lifts x20
Scissor kicks x20

I'm sad to admit that doing the squats was harder than it should have been.

Offline jay_22_15

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Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
« Reply #148 on: February 11, 2013, 10:04:01 AM »
Monday 11 Feb 2013

Assisted Sit ups:  40, 35  (I'm finally starting to get the hang of having my feet weighed down)
Hip abductions:15,20,20
Hip adductions:15,25
Sqauats 25,35
« Last Edit: February 11, 2013, 10:05:36 AM by jay_22_15 »

Offline jay_22_15

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Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
« Reply #149 on: February 13, 2013, 03:59:32 PM »
I miss Max already.
A shout out to the cyber homie:  http://www.americanparkour.com/smf/index.php?topic=4029.0


Tuesday
Jump Rope 150, 150
Push ups 25,20,23
db push press 35lbs 12,8,8
chest flies 25lbs 12,12,12
upright row 135lb 3, 80lbs 10,10


Wednesday
Hip abductors x20
Hip Adductors x20

Squats  bw x15,20
side lunges bw x15ish
ham curls  20lbs x20

gd morning 60lbs x10

I had a way better workout planned.  I was doing some youtube girly video for a warm up when i got a call for work stuff.  I threw in the gd morning and ham curls, stretched and called it a day.

Offline Max G

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Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
« Reply #150 on: February 15, 2013, 07:02:22 PM »
Oh i'll be checking in on you from time to time, Jay ;) keep trucking along, and you'll find the gains you're after! Shout-outs are much appreciated haha

Offline jay_22_15

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Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
« Reply #151 on: March 11, 2013, 12:34:31 PM »
Holy crap it's been a while since I've posted.
My computer is still down so that's why.

Until last week I was working out 6 days a week when I could.  The problem was is first I got sick then I got frost nip on my feet. I'm still sick and working with about 2/3 lung capacity.  Normally when I fully exhale it takes about 6 seconds to fill my lungs.  Right now it only takes 4 seconds.  The reduced capability is destroying my aerobic ability.

Starting about last week I started doing the mock physical tests.  I'm doing okay I suppose. 
I do a mock test then rest for 2 days.  yesterday was the last one.  I'll take the test either Thursday, Friday, or Saturday, depending on how I feel.

vertical splits i'm doing well, horizontal not so much.  The other stretches I'm doing well.
Biking in good weather conditions I do well.
Push ups I'm only getting about 50 reps before I gas. 
Sit ups, about the same.
clean n press and squat I should pass just fine.
I have too much fat on me to pass the dead lift.  but I'll probably lift around 350+

My knee is still jacked so I'm not doing the sprinting portion.  In fact I had to ice it yesterday after the workout.
I'm pretty sure my LCL is damaged to some degree.

Offline jay_22_15

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Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
« Reply #152 on: April 03, 2013, 10:27:21 AM »
I don't know if was just me but for at least 2 weeks APK wouldn't load for me.

So back in March I did my PT test.  I'll have to check my log here but I think I set a new personal best for dead lift and squat.

I did the lifts before pushups and situps.  I think that really f#cked me for the muscle endurance portion.  The lifts took too much out of me so when I did situps my back was spent and I had to quit after 40 reps or so.   Pushups I wasn't too bad but my wrist was killing me, I think I did 50 some reps.  Had I done pushups first I probably only would have hit 60-70 reps.

Since my knees are jacked (yet i can do DL and squat??? da fuq)  I biked 2 miles instead of running 1.  It was an amazing ride.  The weather was perfect, my legs were warmed up but not spent.  My time was about 6 minutes.  Unfortunately I'll never know my time for sure because my phone died sometime during the run.  sad face.

Offline jay_22_15

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So after my pt test I was starting to think that maybe my knees where better and maybe the pain is nothing more than something like arthritis.  Unfortunately not so, my left knee almost went out from the simple action of getting into my work Jeep.   MRI is out of the question but once I have the money I plan to get X-rays done.  See if they'll see what's up.

I've been doing a lot of full body exercises and workouts since I've gone from 4-6 days a week to only working out 1-3 times a week.
I'm mainly doing calisthenics from Matt Furey's book.
http://www.mattfurey.com/conditioning_book.html

Once in a while I'll hit up weights for things like squats, dead lifts, and clean n presses.  I'll also do other various weight exercises to maintain muscle balance.

I've been slacking on the aerobic cardio and yoga.  Hell with Furey's book yoga isn't as important.  So many of those exercises leave stretched out from the crazy range of motion exercises.

Between the resistance and calisthenics my overall strength has really improved. 
I still need to make sure I hit the major exercises like push up, planks and squats though.  I did a bunch of elevated pushups yesterday and I'm sore.

Offline Russell Wilkie

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Excuse my ignorance, but what's a PT test?

Offline jay_22_15

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Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
« Reply #155 on: June 15, 2013, 02:36:41 PM »
Physical Training test

'PT' is a military term.  Though the branches call the tests by different names, i.e. Physical Readiness Test or PRT.


I generally call mine the CRT or combat readiness test.


activity update:

I rode around 3 miles on the bike last week.

this week sometime
Did 4 sets of bent over rows 35,40,50, 40lbs, upright rows 70lbs and shrugs 70lbs.  did two sets of good mornings. probably 12 reps ea.

some other time this week
3 sets of squats with 135 lbs, arm curls 35lbs and 2 sets of ham curls I don't remember the weight.

mondays and Fridays  I've been working my abs.  things like planks, leg lifts, ab ball curls, side bends and ab vacuum.  reps between 20-50 depending on the set and exercise.


Saturday 5-15-13

75 lunges
50 lunges


The work outs have been very mild because I have poison ivy and getting sweaty makes things bad.

Offline jay_22_15

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Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
« Reply #156 on: June 24, 2013, 12:48:37 PM »
Saturday 6-15-13
76 lunges
50 dips

Tuesday or Wednesday
I did stuffs

Thursday 6-20-13
dead lift 135x8, 205x6, 255x4
good morning 30x8, 45x6, 60x4
push press 70x15, 70x12

Saturday 6-22-13
Scissor kicks 40,40
leg lifts 30,20,20
holding 5 seconds, crunches 35, 20,20
side bends?  3 sets of too many to count
ab vacuum 3 sets of 45 seconds


Monday 6-24-13
leisurely bike ride 6 miles
plank 122 seconds
ab vacuum 45 seconds
wall hand stand 51 seconds


Offline jay_22_15

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Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
« Reply #157 on: June 24, 2013, 12:49:58 PM »
This is why the poison ivy isn't getting better on my forehead;  I can't refrain from doing stuff.

Offline jay_22_15

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Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
« Reply #158 on: July 01, 2013, 02:25:45 PM »
I don't remember anything I did between Monday and Saturday...Maybe I didn't do anything.

Saturday 6-29-13

Johnson 40 broken up into sets
4 sets of 20second planks
4 sets of 10 squats

a very meh 'workout'

Sunday 6-30-13
9 mile bike ride total
2 miles of which was on gravel, grass, or sand.
1 mile of walking because the grass was too thick and I was too tired.

I need to get a camel pack.  I think next pay check.

By the way since March I've lost 10-12lbs.
I attribute it to working out less, eating more veggies but ultimately eating more calories.
In other words DAFUK?

Monday 7-1-13
Today is my ab and shoulder day.  I choose to do nothing instead.
Go me!

Offline jay_22_15

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Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
« Reply #159 on: July 02, 2013, 12:35:28 PM »
Tuesday 7-2-13
Dead lift: 135x8, 205x6, 255x4, 255x5, 225x6, 205x6

Clean & Press: 20x12, 35x10, 40x8, 47x8, 35x8, 35x8


I need to work my grip strength and endurance more.
I need to work my anterior delts more.

If I could just hold onto the bar I bet I can dead lift close to or over 400lbs.  Gah what a stupid place to have a weak link.  Should have masturbated more growing up; I'd have Popeye forearms.