Author Topic: Jay's Journal of what not to do (critiques and blatant mockery welcome)  (Read 46953 times)

Offline jay_22_15

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Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
« Reply #80 on: October 25, 2011, 06:33:35 PM »
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. 

« Last Edit: March 15, 2012, 08:30:55 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 #81 on: December 30, 2011, 05:38:31 PM »
Warning: this topic has not been posted in for at least 60 days.
Unless you're sure you want to reply, please consider starting a new topic.



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. 

Offline jay_22_15

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Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
« Reply #82 on: January 30, 2012, 11:49:09 AM »
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




Offline jay_22_15

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Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
« Reply #83 on: January 30, 2012, 12:01:09 PM »
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


Offline jay_22_15

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Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
« Reply #84 on: February 09, 2012, 06:59:22 AM »
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. 




Offline jay_22_15

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Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
« Reply #85 on: February 20, 2012, 07:42:19 PM »
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.


Offline jay_22_15

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Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
« Reply #86 on: March 15, 2012, 06:02:13 AM »
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.


« Last Edit: March 19, 2012, 06:09:05 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 #87 on: March 19, 2012, 06:14:36 AM »
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)


Offline jay_22_15

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Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
« Reply #88 on: March 23, 2012, 03:13:45 AM »
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.

Offline jay_22_15

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Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
« Reply #89 on: April 18, 2012, 09:21:30 AM »
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.

Offline jay_22_15

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Tuesday 5-1-12

did grappling
abs
1.6 miles

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

Offline jay_22_15

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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.

Offline jay_22_15

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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.
« Last Edit: May 11, 2012, 01:34:19 PM by jay_22_15 »

Offline jay_22_15

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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.

Offline jay_22_15

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I've been kinda slacking the last few weeks.
I've only been working out once a week.
Last week I jogged/walked 1.6 miles
the week before I think I did pyramids of squats and ab roller thing.
The week before that I don't remember.

Today Monday 11 June 2012

I did two hours of standing and rolling combat stuff.  The right side of my lower back is not happy. 

Offline jay_22_15

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Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
« Reply #95 on: August 02, 2012, 06:00:17 PM »
I should probably update.

I haven't been doing that much lately

I've been testing out new running shoes for a while.  I'm on my 3rd pair right now.
I've only been going short distances with them, usually about .6 miles.

I've also been working on my arms neck and hamstrings.

With vacations and what not I've been only working out either very light  a few times a week or moderately twice a week.  No distances, reps or weight worth recording.

I've recently discovered I need to exercise my eyes and nether regions more.  Don't want to talk about it so I'll try to find equivalent links.

http://www.stevenaitchison.co.uk/blog/5-eye-exercises-to-improve-your-vision/

well I can't find the other article but it's somewhere here on this website:  http://sex.healthguru.com/



Offline jay_22_15

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Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
« Reply #96 on: August 03, 2012, 05:04:37 PM »
I read from multiple sources a person can jog while sick, so long as it's not a respiratory problem.

I call bullshit.  I jogged like 1/4 of a mile and I feel like I'm going to die.


Also I discovered my shoes don't fit well enough.  I've already picked out the next pair to try.

Offline jay_22_15

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Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
« Reply #97 on: August 20, 2012, 06:29:34 PM »
I keep forgetting to update this.

I missed the return window for the shoes so I'm trying to sell them on craigslist now.  f#ck me.

Lets see... Last monday I did
some martial drills like tumbling, takedowns and a few kicks
then I did 3 sets of pushups, situps and squats.   It was an easier workout because I was training someone.

I ran sometime last week.  1.5 miles   By ran I mean like do a few sprints then jog a little and walk a lot.  Heh I'm such a fat f#ck.

I want to say I did something else last week but I don't remember.


Today Monday 20/08/2012

3 sets of 10 of ab ball hamstring curls.  Holy f#ck do those work  especially around the back of the knee.

3 sets of 5 of crab rides or whatever the wrestling exercise is called.  The one where you spin around on the partners back.  My partner was the ab ball.

I did situp ladder  the 10-9-8 thing.

Short but intense.  That or I'm just really out of shape.  I have been giving a lot of plasma lately so I'll blame it on that.


Offline jay_22_15

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Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
« Reply #98 on: August 31, 2012, 07:21:10 PM »


around 90 lunges and 130 various ab reps today.

Offline jay_22_15

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Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
« Reply #99 on: September 07, 2012, 06:51:58 PM »
Today, Friday, is the first real workout I've ahd since being sick most of this week.

Reduced warmup of only 50 jumping jacks,  no dynamic stretches.
plyo jumping, 2 sets of 10 jumping over a 6 inch barrier.

did the rehab weights. 
arm circles 1x15 @ 5 lbs
upright rows 1x15 @ 20lbs
arm curls 1x15 @ 20lbs
tri extension 1x15 @ 20lbs
lat raises 1x15 @ 20lbs
push press or whatever it's called  1x15 @ 20lbs

I have to take a 15-20 second break between each exercise but I'm definitely getting better.

circuit training I did...
 2 sets of pushups to max  (the numbers are far far too sad to record)
2 sets of sprints
1 set of jump rope  started over until i hit 50 consecutive jumps.
2 sets of ab ball ham curls
3 sets of sit ups, 2 sets of 30sec ab vacuums
1 set of side bends

this seems like a cluster f#ck of exercises.  It was in the beginning then I decided to organize my workout and based the sets on working upper, mid, then lower body/cardio


though my numbers were low at least I busted out 4 sets.  not bad for being sick still.