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

[jay_22_15]

Monday

lifted my light weights.  2x12 each except for lunges because I'm that weak.
did pushups instead of bench
bent over row
shoulder press
arm curls
tri extension
lunges
squats
crunches
leg raises
side bends


Tuesday

6 sprints 30 seconds rest.  Resting for only 30 seconds is a whole new level of pain and misery.

I think next week i'll up it to 8 sprints. 

[jay_22_15]

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That's a sad reminder that I need to workout more.

I have worked out several times since my post at least.  I must admit though that most of the exercise I've had since have been mediocre.

Wednesday

Standing barbell curl      3x10  32lbs, 32lbs, 37lbs
Barbell tricep extension 3x10 35lb 32lb , 37lbs
dumbbell curl                 3x10 35lbs, 35lbs (7 reps), 35lbs (5reps)
Diamond pushups          3x10
clean n press                  3x    95x5, 95x6 75x6
lateral raises                  3x10 15lbs
upright rows                   2x10 95, 95, 75.
Push Press                     2x10 135
reverse wrist curl            2x     15, 15x12, 15x12/9

looking at this you're thinking wtf.  It'll be better next week.

Thursday
20mins of yoga

Friday

Lunge     3x10 15lbs
standing calf raise  3x10 70lbs
Squat                      3x10 70lbs
Leg curl                   3x10 50, 40, 40
Good morning          3x 65x8, 85x6, 105x4

I know what my legs can do way better. 

[jay_22_15]

How delightful to know it's been another month since my last post.

Unknown date (probably a Monday)

Bench  3 sets of 135lbs 15 reps each
Bent over row 3 sets of 35lbs 12 reps each
Pullover 3 sets of 35lbs 10,12,10 reps


Unknown date (probably a Wednesday)

Standing barbell curl  3 sets 43lbs 8 reps each
barbell tri extension 3 sets 33x8 43x8 43x7  (I can only assume I was using an ez bar here)
dumbbell curl 3 sets 20x10 20x10 35x6
close grip press:  I just did diamond/triangle pushups 8,8,7 reps

lateral raise 20x8 20x8 20x8
heavy upright row:  85x8 85x6 95x4
push press 105x8 105x6 110x6

wrist curl 20x10 20x10
rev wrist curl 20x10 20x10

[jay_22_15]

date unknown

Bench: 135x10 155x10 175x12
Bent over row 50x10 50x10 50x10
incline bench 120x10 120x10
Pullover 20x10 35x10 35x11
exercise i forgot the name of: 20x10 20x 10

Thursday (1-19-2012)

Lunge bwx10 40x10 40x10
calf raise 70x20 70x20 70x25 70x30
Squat BWx10 40x10 40x10 70x12
Leg Curl 30x10 40x10 40x10 40x10
Gd Morning 85x8 105x6 115x4

Friday (1-27-2012)
Stair climbers 2 Flights
4 sets 40lbs
6 sets 70lbs
some ab work between each double flight

Monday (Today)
Lunge:  BWx10,  40x10,  40x10,  BWx10
Calf Raise: 70x20, 70x25, 70x30, 70x35
Squat 40x10, 70x10, 70x10, 95x15
Leg Curl 25x10, 35x10, 45x10, 45x19
Gd Morning 95x9, 115x6, 135x4

[jay_22_15]

Wednesday 2-1-12

Bench   -   -   -   -   -   -   -   -   135x10, 155x10 180x11
Bent over row   -   -   -   -   -   70x10, 60x10, 50x10
Incline bench   -   -   -   -   -  -  105x10, 105x10, 85x10
Pullover  -   -   -   -   -   -   -   -  20x10, 35x10, 40x10
seated/bent over lat raise      20x10, 20x10, 20x10



Wednesday 2-8-12

Bench   -   -   -   -   -   -   -   -   155x11, 165x10, 175x10
Bent over row   -   -   -   -   -   70x10, 60x10, 55x10
Incline bench   -   -   -   -   -  -  3 sets 90x10
Pullover  -   -   -   -   -   -   -   -  35x10, 35x10, 35x10
seated/bent over lat raise      xx
Dead lift  -   -   -   -   -   -   -   - 90x8, 110x6, 130x4

lol such alight deadlift makes me laugh.
I'm going to do upright rows instead of the bent over lat raises.

My PT test is next month.  I'm so not ready.  At least I'll do well in 1 out of 5 categories. 

[jay_22_15]

Friday 2-10

Lunge              Bwx10, 40x10 40x10
Calf Raise         70x20, 70x20, 70x20
Squat              85x10, 95x10, 115x10
Leg Curl          50x10, 45x10, 40x10
Good Morning  95x8, 115x6,


Monday 2-20

Lunge             BWx10, 40x10
Calf Raise        70x20, 70x20
Squat              95x10, 115x10
Leg Curl           50x10, 45x10
Good Morning  95x8, 115x6

weird.  after my second set I was planning to up the weight more than the pre planning of 20lbs.  GM I decided not to add weight.
When I began the 3rd set with lunges I collapsed.  I tried with half weight and tried again; collapsed again.  I tried with no weight.  I obviously called it a day at 2 sets.  Wtf is up with my body today.

[jay_22_15]

CRT Results

Temperature:  70 F 
Humidity:  75%
Wind Speed:  6.0 MPH
Begin time:  1000

Weight:  240 (+9)



Flexibility  (goal of each is zero)
R Back Stretch:   -5.5in as in shy that much
L Back stretch:    0
Sit n reach:         +3in
side splits:           -13in
L front split:        -3.5 in
R front split:        -4in



Muscle Strength

Clean n Press:  145 (Goal 144)
Dead lift:  My spotters bailed so 
Squat:      I couldn't test these two.


Muscle Endurance

Pushups:  57 (-3) (goal  100)
Situps:  45 (+5)    (Goal 100)


Anaerobic Cardiovascular

T Test:  10:76  (+01:07)
100m:   15:89 (+00:59)


Aerobic Cardiovascular  (Goal 8 minutes)

Mile:   13:50  (+2:45)   Along with being in shit shape.  I got caught up with enjoying the weather and accidentally walked half the test.  lol oh well.

[jay_22_15]

Now that it's getting warm again I'm gonna go back to body weight and cardiovascular exercises.

Friday 3/16  Should have rested.

Kick drills
tumbling
6 steps
Sparing.


Monday 3/19

5x T drills (just doing a shorter version of the T-Test.
5x Hip escapes
4x figure eights (for lack of the proper name)

[jay_22_15]

Tuesday 3/20
My legs cramped up hella bad.  I'm thinking a lack of water.
I still managed 6 sprints with 60 second rest periods.
Early next month I want to be back down to 30 second rests


Thursday 3/22
I've been drinking a lot of water to see if that remedies the cramping.

bear crawls (forward, side to side, backward)
hip escapes
kicks
tumbling
crab walk
punching from mount
punching from bottom
side to side control transitions
ab/squat pyramid (10,9,8, and so on)

I've lost 2lbs since last week so I must be doing something right.

[jay_22_15]

Damn  First I injur my right bicep in the most ridiculous fashion.  When that felt better I one up'd maximum ridiculocity by injuring my left shoulder.  When that finally got better I got sick.

This week I'm now finally able to exercise again.  I did capoeira Monday and today.  I did kicks, lots of kicks. break falls, rolls, ...basically capo stuff.

Greek yogurt makes for an excellent post workout meal.  Quick, easy and has plenty of carbs and protein.
0% iron though.

[jay_22_15]

Tuesday 5-1-12

did grappling
abs
1.6 miles

I did stuff last week.  I don't remember what.  It wasn't great.

[jay_22_15]

Thursday 03 May 12

Did isometric and plyo training.
Did martial stuff like movement drills, tumbling and take downs.  Unfortunately I tweaked my right elbow on a take down and had to postpone the rest of the workout until that night.
I did handstands before the injury, didn't to any other upper body after.

I skipped the mid section because my lower abs are still rather sore from the other day.

Did several sets of forward, backward and side to side jumps over a punching bag laying on it's side.
Did 10 iso squat jumps.  10 doesn't sound like much but it's about the equivalent of 100 normal squats.
Finally I did jump lunges until I couldn't get up.  I didn't keep track of how many.

Friday 4 May 12

  I discovered today that my calves are a little sore.  I can do a million jumping jacks or weighted calf raises but I start jumping around like a retard and I get sore.

Today I did a 1 mile jog.  That's all, nice and simple.  I reduced the jumping jack portion of my warmup to 75/100.  I need robot legs and arms.

[jay_22_15]

Monday 5-7-12

dumbbell Upright row 5 sets of 12 @ 30lbs
dumbbell mil press      5 sets of 12 @ 30lbs
Bench press                5 sets of 12 @ 135lbs
Squat                          5 sets of 135 @ 30lbs
Dead lift                      3 sets of 8 @ 205lbs, 2 sets of 1 @ 255lbs


Thorsday 5-9-12

1.5 hours of grappling.

Holy crap.  I can't believe the strength increase I got from Monday's workout.  When technique failed I easily out muscled the shit out of all but 1 person in grappling.  In the end I was 4-5, losing only to the instructors every time. grr. 

My aerobic and anaerobic cardio handled itself damn well.  I still need a lot of work on cardio but at least I didn't gas in 5 seconds.
My muscle endurance handled itself pretty well but I discovered my arms need more stamina.  They were tired after a 10minute match.

Friday 5-11-12

I think I'll work on abs, neck and forearms today.

[jay_22_15]

I didn't do anything last Friday.

I was too busy this Monday and Tuesday to do anything

So today Wednesday 16 May 2012 (my normal break day)

I went for a jog.  Well walk/jog.  I went through a different part of the neighborhood, that I haven't mapped yet.  My distance is between 1-2 miles.

Then I did two popeyes (take a 25lb dumbell.  attach a 6 foot rope to it.  attach a 10lb weight to the other end.  Wind the rope around the 25lber until the two weights ding.

I did two sets of standard neck exercises.  you know up-down, side-side  twist-twist.

I finally figured out what is wrong with my jogging technique.  my left foot wasn't extending out far enough before landing.  Thus I was putting too much on my toes.  Dear god doing that creates the worst cramps.
I noticed going up and down slopes relieves the stress on my left calf.  weird.