Author Topic: Jay's Journal of what not to do (critiques and blatant mockery welcome)  (Read 49407 times)

Offline jay_22_15

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So I've been doing teh same basic workout for around 2 weeks now.

Upper Body
10 diamond push ups
10 reverse grip push ups
10 wide grip push ups
10 hindu push ups

Mid Body
1 set max leg lifts
1 set max crunches
1 set of side planks, usually 30 seconds each.
2 sets of stomach vacuums

Lower Body

1 set max lunges
1 set max squats
1 set max single leg calf raises
1 set of 50 double leg calf raises

Finally I go for a 1.5 mile walk.

Sometimes I walk less than that.

Not a great workout but it's good for body maintenance.

I do this about every other day.  Though It's easy enough I don't really need rest days but I'm lazy.



Offline jay_22_15

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

My new ones as of today are

weight: 238
body water: didn't catch it
bone mass: 8lb
visceral fat: 12 (f#cking win)
bmr: 26.2 (also f#cking win)
metabolic age:  also didn't catch
muscle mass: 167 (though I still question the validity of this)

Offline Max G

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Congrats on your body composition changes, Jay! keep up the consistency and you'll keep making some serious headway.

Offline jay_22_15

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weird. my post for my stats from a week or two ago didn't show up.  oh well

weight: 234.8lb
Fat 25.6%
Visceral Fat 11
water: 54.4
Muscle 166lb

Offline jay_22_15

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The irony in all this is my workouts are way f#cking easier and I often eat way unhealthier.

If there was a proactive god he would be a complete asshat.

Offline jay_22_15

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Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
« Reply #65 on: August 04, 2011, 02:38:49 PM »
Workouts this week.

Fr/Sat/Sun  
Did some swimming, not much

Monday
n/a

Tuesday
n/a

Wednesday
.5 mile walk then a 1 mile walk later in the day

Thursday
1.5 mile walk

Weight: 235.2
Muscle: 168.4

Fat 24.7
vis fat 11

Water: 54.8
Metabolic age: 43  lol so lame
« Last Edit: August 04, 2011, 02:40:36 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 #66 on: August 09, 2011, 08:28:55 PM »
So I discovered those 1.5 mile walks are actually 2 miles.  I now feel .5 less like a lazy f#ck.

I don't recall what day but I walked 2.6 miles.  Go me.

Jogged a mile today. yeah f#ck that jogging shit.

I discovered that I need to keep up with the calisthenics because by upper body is all weak and pathetic again.  a 40lb weight felt heavy today.  f#ck that shit.

I can't wait to weigh myself this weekend.  I have a good feeling about it.  Which from past experience means I've actually gained 5 pounds. 



Offline jay_22_15

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Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
« Reply #67 on: August 27, 2011, 07:42:06 PM »
So in two weeks is my biannual prt.
For months now I've been thinking of what revisions to make to get rid of redundancies and what tests would best determine my physical readiness state.

I've also giving each test a grading scale of more than just pass or fail.

I'm rating each performance at a scale of 1-10.  1 being terrible, 5 being the almost unattainable standard I've set for myself and 10 being what an Olympian can do.  Scoring myself on my last test, most of my scores are 3's.


So I've switched the categories to

1. Flexibility
2. Muscle Strength
3. Muscle Endurance
4. Aerobic Cardio
5. Anaerobic Cardio (basically replacing agility)


Flexibility tests include: Back reach/stretch, sit n reach, front splits, and side splits.
Measurement is in inches. Every inch I don't reach my target is -1.  Meaning if I fail the sit n reach and my fingers are 2 inches from touching my toes, i'd be -2 inches.
The grading scale is measured in inches as well.
6 means I've passed my target flexibility by 1 inch (+1 inch)
5 means I've hit my target flexibility
4 means I'm 1 inch off (-1 inch)
3 means I"m off by 2 inches (-2 inches)
2 means I'm off by 3 inches
1 means I totally suck and have failed miserably.

Muscle Strength test includes a test of upper, core and lower body.
Upper: 1/2 body weight curl or clean n press.
Core: Bench press my weight or 1 pull up.
lower: squat or deadlift 2x body weight.

The problem with the core test is it's pretty much upper body too.  Anyone have a good strength test for the core?  maybe dead lift should be core and squat will be lower body.  well as you can see the specific tests need more thought but I have the grading system down at least.

6 is 10% more
5 is target weight
4 is 10% less
3 is 20% less
2 is 30% less
1 is I fail at life

Muscle Endurance is the same 3, Pushups, situps and squats. goal for each is 100.

5 - 100
4 - 80
3 - 60
2 - 40
1 - God I suck.

Anaerobic test is basically replacing the agility test and dropping one of the tests therein and replacing another.
The tests now are a 100m sprint and the T test.
I'm still trying to come up with a grading scale for these.  I don't have any basis to determine what a good score is.

Aerobic Cardiovascular test is simplified to just the mile run.

5 - 9min run (I know right, god that's a lot of time to give myself)
4 - 9.5min run
3 - 10min run
2 - 10.5 min run
1 - fetal position, weeping

Last test I was seriously debating if I should break this test into 2 days.  After performing this revised test I suspect I'll finally make that decision.
« Last Edit: August 27, 2011, 08:02:51 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 #68 on: August 29, 2011, 10:18:28 AM »
8 of my tests will heavily involve my legs.  last test my legs hit complete muscle failure during the 1 mile test and I limped most of it back home.

To relieve that problem I've been changing up the test, getting rid of some redundancies.  I think all these events are a good enough test of my legs muscle endurance without adding 100 squats to the list.  I have decided to drop squats from the testing and will only test the endurance of my abs and upper body.  Every other test involving legs will be the real test of my leg's endurance.


On a side note.  I tested myself at the T test.  2 out of 3 runs I got around 11.13 seconds.  The second run was dq because I hit the wrong button and didn't stop the watch at finish.


Offline jay_22_15

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Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
« Reply #69 on: August 29, 2011, 11:00:46 AM »
These are the changes I've made.

These I've dropped (9)
standing
stork
bass
3 cone
quadrant jump
bench press
curl
squats
swim

And these I've added (3)
100m sprint
dead lift
clean press

6 drops all together.  My legs will be pleased.

Offline jay_22_15

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Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
« Reply #70 on: August 30, 2011, 05:29:51 PM »
I worked on the endurance part today.
If I were still doing the squats I might be good to go, however I still do them too slowly.

I agreed to work labor day so my test will be on Tuesday now.  1 more day to prepare, one less day of recovery before work.

My situps are atrocious I'm embarrassed by how terribly out of shape my abs are.  I thought they were better.  I need to kick my training up  a notch.

I did 2 sets of 25 pushups situps and squats

I did a 3rd set of max reps.  Did around 20 pushups, 30 situps and 47 squats.

Reading this one would suspect I'd be more worried about the upper body, mine developes rather quickly so the time and effort will be the situps and run.

Offline jay_22_15

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Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
« Reply #71 on: September 07, 2011, 08:02:04 AM »
Today is seriously the first time I've worked out since my last post *sad face*  I've been working crazy hours and it's impossible to get motivated to workout after work.

I work 2nd shift today so I was motivated to check my mile run time.  it's an atrocious 10:20. Well at least I jogged the whole time without stopping.  That's something I guess.  Especially since I mainly stick to sprint training.

I've made a lot of excuses in this post.  Damn I need to man up.

Offline jay_22_15

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Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
« Reply #72 on: September 08, 2011, 06:02:22 PM »
odd my bookmark to this didn't work.

I did my normal walk today and did some strength prep

bent over row
35lb 3x10

bench
135lb 1x10

cleans
135lb 1x5

press
135lb 1x3

deadlift
135lb 2x10

squat
135lb 2x 10, 8


I'll easily be able to hit my clean n press and deadlift goal

squat. yeah no way i'm close to touching 400+lbs

is 50% over bodyweight good enough?  Can I even hit 345? eh one squat I suspect I can.  Though I might die afterward.


Next test I'm doing more strength prep.


 

Offline jay_22_15

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Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
« Reply #73 on: September 10, 2011, 07:00:13 PM »
CRT Results

Temperature:  53.4 F  This weather really blows  I'm used to training in at least 80+ degree weather.
Humidity:  42%  (there's also a slight rain.  FU mother nature)
Begin time:  1200

Weight:  231



Flexibility
R Back Stretch:   I totally forgot to do this part.
L Back stretch:    By the time I remembered it was
Sit n reach:         Too late, my muscles were gone and cramped to hell.
side splits:           I've been icing them for the last hour.
L front split:        Next week
R front split:        Maybe.


Muscle Strength

Clean n Press:  165
Dead lift:  325
Squat:  305  (It blows my mind I squated this much.


Muscle Endurance

Pushups:  60
Situps:  40


Anaerobic Cardiovascular

T Test:  00:10:69
100m:   00:15:30


Aerobic Cardiovascular

Mile:   11:05  (f#ck this weather)

« Last Edit: September 15, 2011, 06:38:50 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 #74 on: September 15, 2011, 07:04:14 PM »
1-10 scores on my tests

Flexibility:  forgot to do it.  I know right, how the f. does that happen.
Muscle Strength: 5
Endurance: 3
Anaerobic: 5
Aerobic:  1


Offline jay_22_15

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Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
« Reply #75 on: October 03, 2011, 08:41:29 PM »
2 mile walk
2 sets of johnson 40
1 mile of interval sprints. 7 30 second sprints total
a block of lunges, squats, and some kind of retarded hop.
jogged a block.
stretched
beer 30.

I did 3 sets of this bitch either thorsday or friday.http://www.rosstraining.com/articles/themagic50.html

Offline jay_22_15

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Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
« Reply #76 on: October 04, 2011, 07:28:23 PM »
I bitched out today and only did a set of cur lups, leg raises and side bends.  That's the grand total of today's workout.

God I'm lazy.


Offline jay_22_15

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Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
« Reply #77 on: October 06, 2011, 07:34:24 AM »
relink of the college's prevent injury enhance performance pdf.
http://smsmf.org/files/PEP_Program_04122011.pdf

I did more sprints yesterday

I'll probably combine today and tomorrow's workout since I'll be too tired tomorrow.

Offline jay_22_15

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Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
« Reply #78 on: October 17, 2011, 07:27:13 AM »
I didn't workout any time last week because I'm a terribly lazy person.

I did however sprint 9 times today which is a new best for me.

I also lost 1-2% body fat even without the exercise. 


relink:  http://www.losebellyfatworkout.com/
« Last Edit: October 17, 2011, 08:23:06 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 #79 on: October 21, 2011, 10:52:15 AM »
this week all I did was cardio.

Monday I did 9 30 seconds sprints with 60 seconds  rest periods.

Friday I did 6 or 7 30 seconds sprints with 30 seconds for rest periods.

Weight: 233
Fat: 25.8%
Visceral fat: 11
Muscle 164.4%
water 54.4%
Meta age 47


I weighted myself Monday and the numbers were way different.
fat at 22, age at 35 and so on.