Author Topic: Jay's Journal of what not to do (critiques and blatant mockery welcome)  (Read 39765 times)

Offline jay_22_15

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Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
« Reply #40 on: November 24, 2010, 07:29:54 PM »
Today is only Wednesday huh?  It feels like Friday

Monday I combined my weight training and ab ball calisthenics.  That equaled one of the best core workouts I've ever had, every part of back felt that workout.   weights workout i got from encyclopedia of body building, the ab ball workout i just used a exercise poster I bought.

Tuesday I did a short workout of weights doing arms.

Wednesday today I didn't feel like running so i walked a mile then did some leg and ab strength training.  3 sets of 10 lunges and inverted? sit ups, 3 sets of 3 calf raises.  Also i heard an old song I used to run to and had the irresistible urge to jog in place, so I did do about 3 minutes of jogging.

Thursday I doubt I'll do anything.

Friday who knows.

Offline jay_22_15

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Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
« Reply #41 on: December 04, 2010, 03:30:08 PM »
I didn't do anything thurs, fri or saturday.

Sunday I did more grappling.

This week I got a heavy bag so I've been going to town on that thing.

my workouts this week have all involved the heavy bag, dead lifting it, squatting it, hitting it.

I'm pretty sore from that thing.

Tomorrow (Sunday) I'll do more grappling.


On a note about calorie intake.  This damn thanksgiving holiday sucks!  I gained 5 pounds.
For xmas I'll have to make sure a minimal amount of sweets are made.


A note on my knee injuries.  It would seem my left knee is FINALLY fully healed, it only took a a damn f#cking year.

my left knee still feels a little loose and hurts when doing some activities like harder plyometrics or landing from more than a foots height.
it also aches after leg related exercise such as jogging, sprinting, squatting.

I'm going back on a calorie restricted food plan to not be so fat.
I'll try to do my best to make it work, but f#ck it sucks being hungry and seeing such delicious food in the fridge.
Times like this it'd be better to live alone.

Offline jay_22_15

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Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
« Reply #42 on: December 06, 2010, 11:16:46 AM »
Monday, Today, 5 Dec 2010

Warm up.
75 jumping jacks instead of 100 since I'd be working legs
dynamic stretching-wrist circles, arm circles, trunk rotations, lateral and vertical leg swings, and ankle circles.
random retarded dance moves to help warm up the hips and lower back.
30 second jog
30 second side shuffle on both sides
30 second backwards jog (that shits been killing me lately for some reason)

after this my right knee was being a complaining bitch and my left calf cramped a little.  I decided to sprint anyway, starting the first one with just a real light jog for 30 seconds.

My sprinting was based on: http://www.losebellyfatworkout.com/category/week1
I'm not sure but I think I traveled a total distance of a mile. not bad for mostly walking
the crap immediately went away and my knee stopped bugging after a minute or two.


after 6 (4) sprints I started the strength training

I did 3 sets of10 walking lunges and 25 calf raises

I did 2 sets of leg raises, ab ball crunches, and side crunches, 20 each set.

I finished up with plyometrics.
1. jumping side to side over a 6" cone 10 times
2. jumping forward/backward over the 6" cone 10 times
3. doing stair hops 9 times

other than the run the exercises I did were from these two sites:
http://www.bodybuilding.com/fun/hugo26.htm
http://smsmf.org/files/PEPExercises.pdf


Offline jay_22_15

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Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
« Reply #43 on: December 13, 2010, 12:49:10 PM »
Tuesday

I did chest and back with weights and the ab ball 5 sets 12 reps each.  Ab ball I did 1 set 10 reps each.
Bench Press
Inverted Bench Press
Pullovers
Bent over rows
Bent over lateral raises
Jackknife
alternating arm/leg extensions
reverse bridging
ass leg lifts
ab rollouts

Wednesday

I ran again, 6 sprints
I don't think I did the plyometrics though. I was beat.


Thursday

Instead of doing shoulders and arms I did mmmm... nothing

Friday

I ran around a park with my dogs

Saturday

Instead of doing yoga I did uh.... nothing!

Sunday

Grappling
I did various types of push ups with a 75 lb weight on my back.

Monday (Today)

6 sprints
15 lunges
45 calf raises
2 sets of leg raises
2 sets of ab ball crunches
2 sets of oblique crunches
1 TVA

I was too tired to do a second set of lunges or raises.
I was also too tired for plyo.

I also did 2 sets of a neck strength training exercise

Being dehydrated as shit and running in freezing weather sucks ass.
At least I did it. :)
« Last Edit: December 13, 2010, 12:52:19 PM 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 #44 on: December 13, 2010, 12:55:11 PM »
If anyone actually wants to see what I've been eating. Just ask.  For a little over a week now I've been keeping a journal of my nourishment.

Except for Wednesday, Friday and Saturday last week, my calories have been between 1400-1600.

Offline jay_22_15

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Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
« Reply #45 on: December 14, 2010, 02:09:23 PM »
Until I can buy heavier weights my chest/back weight lifting routine has plateaued.

I think I'll just switch to body weight exercises: calisthenics, isometrics and plyometrics.

Running 3 days a week is killing my legs so whatever exercises I decide to do, they need to have minimal impact upon my legs.

I'll continue weight training my shoulders and arms; they are weak.

Offline jay_22_15

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Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
« Reply #46 on: December 20, 2010, 06:57:39 AM »
Tuesday:  Did Chest & back. then decided with my current weights it's become too easy.

Wednesday: pussed out

Thursday:  Shoulders and arms (making my delt big really came back to haunt me on Sunday)

Friday: Took the dogs to the park, pussed out of running there.  I did at least go for a walk later that day.

Saturday: instead of yoga I did some military type exercises.  I did some jogging in boots.  I prone/military crawled the length of a school's field.  I also climbed over a fence twice.  I passed an entrance in the fence and stopped short 15 feet from another entrance to pick my spot of where to climb.

Sunday: I did some killer grappling.  My back is hurting from being slammed into the corner of a wall.  My right arm hurts from clenching so long, finally getting someone in a triangle choke.  My right knee hurts, I'm guessing from launching off it at weird angles.  At least I won 2 out of the 4.

Running Monday (today) is going to suck ass... If I even can.

Offline jay_22_15

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Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
« Reply #47 on: December 28, 2010, 12:36:20 PM »
Amazing how last week feels like a month ago.

I didn't do much exercise last week.  I was busy preparing for my mothers wedding which left me mentally and physically exhausted every day.

Up to Friday my eating wasn't great but it was still within set parameters.  The weekend was x-mas and the wedding.  I ate to my hearts delight.  I ate too much Friday however I was much better Saturday and Sunday.

Monday the 27th I didn't exercise, I also didn't eat that great.

Tuedsay

I worked out today and my eating is back on track.

Bear Crawl  80 feet, foward and backward each.
Bridge held for 30 seconds
Front Bridge held for not quite 30 seconds


ab ball leg lift 10 reps
Crab walk only managed about 40 feet
6 Step  10 'reps' 5 clockwise and 5 counter


Iso Hip Extensions 10 reps
ab ball Jackknife 10 reps
Iso Hip abductions 10 reps

ab ball arm-leg extensions 10 reps
ab ball rollout  10 reps
ab ball reverse bridge 10 reps


Iso/plyo pushups  only one got me off the ground
Johnson 30 10 each 30 total
Hindu pushups I did 5 before my wrist told me to f#ck off.


Offline jay_22_15

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Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
« Reply #48 on: December 31, 2010, 08:20:31 AM »
Wednesday

I did the and and leg strength training, then did plyo.  Instead of sprints I walked with my niece.


Thursday

I only did two sets of arms/shoulders/back.  I have really weak pathetic arms.  My body was still tired from Tuesday as well.


Friday

Did sprints, cut down rest time to 60 seconds
Did ab training
Cut out the rest of the leg training.  I don't want to be too tired for the new years eve party.


Forecast for Saturday says I'll just be nursing a slight hangover

Forecast for Sunday says I'll be grappling.


Offline Joe Brock

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Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
« Reply #49 on: January 02, 2011, 08:26:59 AM »
Whoa Brother!!!  Beer and a bearclaw for dinner?  Not a good call.

I commend you for trying to improve, but...dude...come on!  No beer+bearclaw dinners.  I can say that unless your goal is "be fat and sloppy with a bad heart," this probably doesn't even fit into cheat days.  :)  Strive on, and don't be afraid to see what you're CAPABLE of by trying something a little bit more extreme with your diet.  Regardless of how you hurt your knees, getting your weight down a little is only going to make them feel better.
Posts are not to be mistaken for medical or training advice, or anything other than the rantings of an amateur strongman and powerlifter.

Offline Samuel96

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Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
« Reply #50 on: January 02, 2011, 09:25:02 PM »
If I wasn't so poorly endowed I'd totally be a porn star.  But yes obviously being a fat ass is bad on the knees and many other body parts.

You said blatant mockery was allowed.

Offline jay_22_15

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Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
« Reply #51 on: January 07, 2011, 06:22:15 AM »
It took me a while to figure out what you were talking about with beer + bearclaw.   I was thinking you misread my bear crawl.

Thanks for the concern.  I almost always avoid any foods of doom.  I was just too exhausted that night to fix something that required standing for more than 30 seconds.  Even this Xmas the worst I had to eat was some weird 70 cal  vanilla stick.

As for mockery, I also sell poking sticks for $5.

You can get shock sticks for $10. :)


Saturday

I wasn't really hung over but I was too sleepy and lazy to do anything

Sunday

Lazy

Monday

Lazy

Tuesday

Lazy

Wednesday

Half assed walk/jog with my dogs.

Thursday

It was such a beautiful day I tried spending half of it outside.
I went to town on the punching bag.
My back and shoulders were too tired for lifting so I only did bi, tri, and fore.

« Last Edit: January 07, 2011, 06:31:30 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 #52 on: January 11, 2011, 07:27:40 PM »
hey now, whats up with the rolling of the eyes.

Friday

Amazingly enough I was motivated enough to run.  I have noticed a slight improvement in the cardio when I grapple. yay for sprinting.

Not being sick for a while has helped tremendously as well.  my arm workout has also really helped the grappling.

anyway so yeah, this lazy fat f#ck ran once this week.

Saturday

masturbated maybe? thats about it for a workout, lets call this my rest day.

Sunday

grappled.  won 3 lost 4.  damn I suck.  I can't beat Brent, an instructor, if he isn't tired.

The last two i lost were quick too.  I got out of a guying trying to put a triangle choke on me but that left me in a weird place and next thing i know I'm in a weird arm bar.

The last loss I tried putting a guy into a guillotine but my arm slipped and he didn't hesitate a second to put me in an anaconda shoulder lock.   


Monday

Snowed like a monther f#cker, I didn't run.

I did do stuff though!!!!!!!!

few pushups, situps and squats.

Tuesday

So I won some radio contest {the irony being that I don't even listen to the radio] and apparently I wont a months membership to a health club.

So I went there today to talk to one of the trainers and I did a quick workout before leaving.

I don't remember the term, either ladder or pyramid to see what level i'm at with weights heavier than 20lb lol *cries*

Bench press 
96lb 3x
115lb 3x
135lb 3x
155lb 3x
135lb 10x
then it went down by every 10 until 115 again

Inverted Bench
95lb x10ish
115lb x10ish
95lb x10ish

Leg extensions
80lb x10
90lb x10
135lb x10
170lb x10
135lb x10
and continued to decline, I don't remember the numbers

ham curl
basically 5 sets of 50lb


I'm a bit sad by my low bench, my chest could do more but my right shoulder and arm was giving out quick.  I don't know wtf that's all about.


Being snowy as shit I don't know what I'll do tomorrow what with running on icy roads = reinjured knee.. maybe just go nuts with more leg exercises.








Offline jay_22_15

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Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
« Reply #53 on: January 14, 2011, 06:26:13 PM »
Wednesday

I did leg and ab stuff.  I really don't feel like saying everything I did

Thursday

Did arms...that was a mistake.  I'm now omfg sore from tues+thurs now.

Friday

f#ck that I'm not doing shit today

Offline Mark Toorock

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Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
« Reply #54 on: January 14, 2011, 06:58:49 PM »
Thought I'd drop in to participate in the mockery :P

Looks like you actually work out pretty regularly, which is good.

Are you familiar with body weight (and other) squats? Doing these and things like lunges and box jumps really beats the crap out of "Leg extension" and "Ham Curl" - those aren't necessarily moves that your muscles are supposed to do, and machines only isolate and make things worse.
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Offline jay_22_15

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Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
« Reply #55 on: January 17, 2011, 07:38:36 AM »
Thanks for the thought.  I just got the membership to the gym last week so before that the vast majority of my exercises have been body weight exercises.

The only tools I have at home are a heavy bag (which it's too cold out at the moment), 2 20lb dumbbells and a declined ab curl bench.  A few months ago I focused more on squats and now I'm working more on lunges.  I still do random squat exercises, especially isometric or plyometric movements.

Do you have any suggestions for exercises that strengthens the surrounding area of the knee?


Friday
I wanted to curl up and die I was so sore.

Saturday
I didn't really want to do anything but I also sat too long and had too much energy.  I did a several sets of jumping jacks.  Isn't really worthy of mention but saying I at least did something makes me feel like less of a slacker.

Sunday
more grappling

I chokes a mofo out!
Apparently he passed out as he tapped.  Hilarious.  I've been there.

I won 2 lost 2 and had two stalemates
what a very mediocre record.

The first he had side control over me. The last stale mate I was in his halfguard so I had dominate position. 






Offline jay_22_15

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Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
« Reply #56 on: February 19, 2011, 07:01:43 AM »
It's been a month since I've posted.  I don't know what was going on or wtf I had but I was sick for two weeks.  When I started feeling better I found it incredibly hard to start exercising again.

A few of the days I did 8 counts, found here http://www.youtube.com/watch?v=TxQT-wZdP28

Other than that I really didn't do anything until...well I'm still not back into my routine. 

My cardio, some muscle strength and flexibility has gone to hell.   This Thursday was the first day I have ran since getting sick.


Offline jay_22_15

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Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
« Reply #57 on: April 01, 2011, 03:26:41 PM »
I've been meaning to post here for weeks now.  I am unfortunately easily distracted sometimes.

I fell off the 3 day a week cardio workout wagon.  I feel of that back in Feb. I think.  I'm generally only running once a week now.

So I thought my right knee was pretty much fully healed.  I learned yesterday this is not so.  I threw a light push kick against a heavy bag and my planted leg (right leg) kinda buckled.  It didn't really hurt but I've been down this road before and knew it was time to sit on my ass and ice my knee.

The kick had good technique, I wasn't pushing the boundaries of my flexibility and I had only about 40% power behind the kick.  There is no clear reason why my leg couldn't take it.

I've been reading up more on healing and strengthening tendons and ligaments to try to finally and permanently get past this shit.  My calf, quads, and hams are possibly stronger now than they've ever been so it's not a muscle issue.


On a happier note I've added neck exercises to my Mon, Wed, Fri workout.  So now on those days I do, cardio or legs, abs, and neck.
I'll probably regret this the next time I have to put on a neck tie.

As I mentioned before my chest and upper back workouts on Tuesdays have hit a plateau.  The weights I have do nothing for me.  I'm still trying to figure out what I'll do to replace the weights.  I'm thinking the ab ball exercises, various push ups and maybe a few other full body exercises.  I am far weaker on push ups than I should be.

Finally, I'm also trying to increase my flexibly more.  I'm far more flexible than the average guy on the street but I can't compare to a gymnast; that's where I need to be.



Offline jay_22_15

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Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
« Reply #58 on: April 29, 2011, 11:56:03 AM »
Wow has it really been nearly a month since my last post?  Damn I'm slacking.

Interestingly enough, I was reading this http://www.webmd.com/fitness-exercise/guide/exercise-habits and decided I should update my journal.

Last week I did pilates 5-6 days in a row.  It pretty easy, even the 'advanced' stuff.


I'm a slacker and only worked out twice this week.

Monday
I did sprints and mixed in some wrestling circling drills. I don't know the name of it but I sprawl then circle around doing a 360 with my chest to my ab ball or the heavy punching bag. Did it clockwise and counter 5 times each.

So what i did monday
circles on ab ball
circles on heavy bag
2x sprints

after a breather I repeated the above.

Next I did
3 sets of 30 partial movement squats
100 calf raises
and 1 set of neck exercises
finally 1 set of ab exercises, I used a 50lb dumbbell for side bends instead of the normal oblique exercise. I did 15 reps of side bends.  30 reps of the other abs,

Friday

did sprints with bag work mixed in, 30 seconds each. 10 sets total. a set being bag work or sprinting, not both.

did 2 sets of neck exercises

2 sets of 15 lunges

2 sets of 1 rep side bends.


I noticed doing two different kinds of cardio kicks my ass so much harder than if I just sprint, use the heavy bag, or whatever else.

« Last Edit: April 29, 2011, 11:58:23 AM by jay_22_15 »

Offline jay_22_15

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Man I've been terrible about keeping up with my workout journal.

So I was able to use one of those nifty scales that gives you all the stats like bmi, mm and water content.  I'll share those stats.

weight: 240
body water: 52%
Bone mass: 8lbs
Visceral fat: 14
BMR: 30%
Metabolic Age: 50  <insert my tears here>
Muscle Mass: 160lbs