Author Topic: Jay's Journal of what not to do (critiques and blatant mockery welcome)  (Read 47073 times)

Offline jay_22_15

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Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
« Reply #120 on: November 08, 2012, 06:42:15 PM »
My Readiness test finally fully written out.

This test will have the following categories:
  Aerobic cardio  (1 mile run)
Anaerobic cardio ( T test & 100m sprint)
Flexibility (back reach, sit n reach, splits)
Muscle strength (Clean & press, dead lift, squat)
Muscle endurance ( Push ups, sit ups)

Scoring:
Each event will be scored from 1-20.  10 being the minimum baseline of where you should be at.   20 being about parallel to Olympian ability.  1 Being failing pretty bad.
The scores are then taken from each exercise and averaged out, resulting in the final score for that category.
I’ll go over how each exercise is scored later on.


Rules:
1.   Your test must start and conclude on the same day.
2.   2. You can repeat any part of the test until you’re satisfied with your score.
3.   Specific category rules will be covered later.
4.   No using machines other than a timing device.
5.   You can do the test in any order you wish.

Aerobic cardio Test will consist of just one exercise/test:  the 1 mile run.
20 points = 4:00 minute run time
18 points = 4:30  minutes
16 points = 5:00  minutes
14 points = 6:00 minutes
12 points  =7:00 minutes
10 points = 8:00 minutes
8 points = 9:00 minutes
6 points = 10 minutes
Uneven numbered points are x minute plus 30 seconds (except for 19points) IE. A run time of 7:30 would be 11 points.  A run time of 6:45 would be 12 points.  It’s just 5 seconds shy of hitting 6:30 which is a score of 13 points. 

Anaerobic test
Consists of the T Test:  http://www.topendsports.com/testing/tests/t-test.htm
And 100m sprint
I rather like the T test because it tests your forward, backward, side, and directional change speeds.
Rules for the t test are linked and the 100 sprint should be self explanatory. Also, no treadmills.
TTest scoring in seconds
20 points = 8.5
18 points = 9.0
16 points = 9.5
14 points = 10
12 points  = 10.5
10 points = 11
8 points = 11.5
6 points = 12
100m Scoring
20 points = 10 sec
18 points = 10.5
16 points = 11
14 points = 11.5
12 points  = 12
11 points = 12.25
10 points = 12.5
9 Points = 12.75
8 points = 13
6 points = 14

Flexibility Test
Left and right arm scratch stretch: http://www.topendsports.com/testing/tests/back-scratch.htm
Sit n reach: http://www.mayoclinic.com/images/image_popup/fsm7_sitandreach.jpg
Side splits: http://www.cameronacademy.ca/wp-content/uploads/2012/07/saddle-split-2.jpg
Left and right leg front splits: http://www.trickstutorials.com/images/i8.jpg
These tests will include upper, mid and lower body/ all 4 limbs and core.
Scoring is the same for all of them.   If you can do the splits to the ground, do it between two chairs to go further.
Scoring is in inches
20 points = -5
18 points = -4
16 points = -3
14 points = -2
12 points  = -1
11 points =-.5
10 points =0
9 Points = .5
 8 points = 1
6 points =2


Muscle Endurance
Push ups:  http://www.youtube.com/watch?v=Eh00_rniF8E
Sit ups: http://www.youtube.com/watch?v=5i-q3D3ty6s
I used to have squats but every single exercise in this test requires the legs, that alone is good enough for a leg muscle endurance test.
I don’t care what ‘grip’ you use for pushups.  Meaning, diamonds, wide grip, reverse, etc .  All that matters is how far down you go.  The rule I’m used to is when the back of your elbows are aligned with your back.  So not as far down as he’s doing it in the video.
The sit ups the main thing is you can have weight on your feet and arms in front.
Scoring is the same for both.  100 reps is  base line.  For each 10 reps you add an extra point to your score.  For every category of 10 reps you fail to do you deduct one point.  So 65 sit ups is a score of 6.

Muscle Strength
Clean & Press:  http://www.youtube.com/watch?v=UqZGpLeWanI
Dead Lift:  http://www.youtube.com/watch?v=TuBucAGzRBU
Squat:  http://www.youtube.com/watch?v=huVujjfzphI
When it comes to this category I’m adamant about not using machines.  Squatting a 200 lb dumbbell is way harder than squatting 200lbs on a machine.  No comparison really.
With the dead lift I’d go feet shoulder width apart for a better base.
These lifts will be based on your weight.
Clean n Press is ¾ or 66% of your weight
Dead lift is 2x your weight
Squat is 1.5 your weight. 
These are the baselines that will give you a score of 10 points.
Scoring is easy.  Every weight 10% higher is 1 extra point.  Meaning @ 20 points you’re doing +100%
Every weight 10% lighter is 1 less point.  Meaning @ 5 points you’re doing 50% less weight than your base line.

Offline jay_22_15

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Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
« Reply #121 on: November 09, 2012, 11:35:49 AM »
I'm proud of me.  I woke up sore and unmotivated.  I decided it didn't matter at all what I thought and exercised anyway.

Warmed up with 2 sets of 75 jump rope, 5 counter and clockwise crab rides or whatever it's called and finally jits hip escapes and I don't know the name of the other one. 
2 sets of...
good morning with a 35lb db  x12
75 jumping jacks
Popeye
crab ride x5
neck exercises
hip escapes x3

I finished off with another set of good mornings and then about 4-5 sets of 75 jump ropes.
Oddly my calves never fatigued much but my arms did.


Offline jay_22_15

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Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
« Reply #122 on: November 12, 2012, 09:10:03 AM »
Monday

Today's workout sucked.  I think it's because of the cold.  The temp outside was below freezing when I started.
Luckily for me the garage where I train had the space heater going all night (retard roommates forgot about it).  So It was warmer than it would have been.

I had a hard time warming up and when I finally began the sets I instantly felt out of breath and stayed that way no matter how long of a break I took.
I gave up after 3 sets and went for a half mile walk outside to exercise my knee.

Pushups 15,20,15
sit ups 15,20,15
squats 15,20,15

I tried several different breathing techniques, nothing worked for a continuous time.  Hopefully this is nothing more than the shock of sudden temperature change.
The odd thing is I feel tired and sore.  Sore from only 50 reps. 

Offline jay_22_15

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Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
« Reply #123 on: November 14, 2012, 08:55:40 AM »
Tuesday
For some reason I don't at all remember what I did.
4 sets of popeyes
4 sets of neck exercises
10,10,12,15
4 sets of 35lb db side bends
10,10,12,15
4 sets of good mornings 35lbs
10,10,12,15

Wednesday
jump rope 4 sets of 100 and the final 145(new record)
2 sets of hip escapes
3 sets of planks for 45 secs
2 sets of tendon/ligament squats
.5 mile walk

Offline jay_22_15

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Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
« Reply #124 on: November 16, 2012, 11:00:26 AM »
I think my poor lungs are starting to get used to the cold.

took my rest Thursday

Friday

db Lunges 4 sets 40lbs 10 reps ea.
z bar calf raises 4x10  110lbs
z bar Squats 4 x10 110lbs
Leg curl 4x15 10lbs
Dead Lift 3x10 110lbs


Offline jay_22_15

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Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
« Reply #125 on: November 20, 2012, 12:43:03 PM »
Tuesday
Two new records today
I beat my old jump rope number. What was once 145 is now 199.  I would have blown that away but I kept messing up in the 20's and 30's and didn't take breaks.
2nd.  I finally completed a deck of cards workout.  It was an amazing monster to overcome.

Hearts -      clean n press  40lbs
Diamonds - Bench press   60lbs
Clubs -        squat             70lbs
Spades -     Dead lift        110lbs
Joker -        Jump rope     100 reps

Offline Max G

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Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
« Reply #126 on: November 21, 2012, 10:00:06 PM »
Way to go, Jay! What's a "deck of cards" workout? Sounds tough either way.

Offline jay_22_15

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Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
« Reply #127 on: November 24, 2012, 05:40:30 AM »
I'm surprised you, the mestre, hasn't heard of it.

You take a deck of playing cards.
assign an exercise to each suit and for a bonus the jokers
one by one flip a card over and do that many reps based on the exercise assigned to that suit. 
Ace I assigned as 1
Jack 11
queen 12
king 13
for a total of 13 sets and 91 reps for each exercises (minus the jokers)

The hardest part of this other than the time duration is getting the same suit several times in a row.



Friday

did a light workout.
5 sets on my knees.  my pussy knees bitched out and are sore now.
2 x10 of 35lb side bends
2 sets of side planks 45 secs
cardio was done between each set just stuff to keep my heart up a little. jump rope, shrimps, boxing the jump rope.


Offline jay_22_15

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Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
« Reply #128 on: November 24, 2012, 07:52:43 AM »
my knees are rather sore from yesterday.  I need to really focus on my knees more.  I'm sick of worrying about reinjuring my knees from any little movement I do.

I miss sprinting.


Offline jay_22_15

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Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
« Reply #129 on: November 25, 2012, 11:31:24 AM »
Today was a bit of a weird workout.  I wanted to do stuff but I didn't want to be sore or fatigued tomorrow.

I did 3 sets of join exercises.  Some were just dynamic stretches while some involved weights.

Neck:  neck circles 2x10.  YNIDK 1x15

Shoulder:  dynamic arm circles 1x10 5lbs.  sun gods/arm circles 2x10 5lbs

wrist:  2x10 wrist circles 1x10 reverse/wrist curls 20lbs

back:  trunk wists 20lbs, goodmorning 2x10 35lbs

hips:  hip abduction & adduction 3x10 bw

knees 15-20 min bike ride.  2x10 standing ham curls 20lbs

ankles:  some exercise i'm not going to even bother describing 3x10



Offline Max G

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Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
« Reply #130 on: November 25, 2012, 12:26:00 PM »
I'm surprised you, the mestre, hasn't heard of it.

Haha you flatter me, Jay! I like to think I'm pretty familiar with a lot of exercise hoo-ha, but I'm reminded time and time again that there is much to learn and become acquainted with  :)

Thanks for the explanation; sounds like it can result in pretty grueling workouts! I'll give that a try sometime when I'm planning out a conditioning or intervals session.

Offline jay_22_15

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Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
« Reply #131 on: November 26, 2012, 11:10:54 AM »
Monday

Bench               60lbs 5x12
BentOvr db rw  35lbs 5x12
Incline Bench    60lbs 5x12
Pull over           35lbs 5x10
upright row      60lbs 5x12
dead lift           1100lbs 5x12


« Last Edit: November 30, 2012, 09:47:05 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 #132 on: November 30, 2012, 09:50:25 PM »
Thorsday
15-25 min bike ride
bicep curls
tricep extensions
wrist curls
good morning
ccalf raises
ham curls



Friday

ground pound
hip escape from hvy bag.

Offline jay_22_15

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Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
« Reply #133 on: December 10, 2012, 02:27:56 PM »
Been a while since Iv'e posted.

I haven't been working out a lot the past week or two.  I have been riding my bike a bit.  That shit is killer on my lower quads near the knee caps.


Monday
Did an isometric workout today. 5 sets holding in for different positions
did a light warmup of just 1 set of 120some jump rope.

Pushups 5,10,10,10,20
tricep ext 20lbs 5,10,10,10, 15
bicep curls  20lbs 5,10,10,10,15
upright row 110lbs 10,10,10,20  (also used this to work my forearms)
Gd Morning 110lbs 5,10,10,10,20
Squats bw 5,10,10,10,20
Ham curls 10lbs  5,10,10,10,20  on the last rep I added 10 reps each side


 :-Sarcasm [WTF] :'(

Offline jay_22_15

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Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
« Reply #134 on: December 15, 2012, 12:42:34 PM »
Rode my bike Thursday.

Saturday
2 mile biking

circuit style like always
clean n press 110lb  10,10,5

Bent over row 35lbs 10,10,10

jump rope 100+, 100, 200 reps

Offline jay_22_15

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Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
« Reply #135 on: December 18, 2012, 09:55:39 AM »
I wanted to test the capability of my knees with minimum risk of injury.  Mild exertion, fast repetition plyo -aka- agility training is the answer.

normal warm up but with 160ish jump rope and 50 jumping jacks.

high knees
butt kicks
Ladder- 3 step
Ladder - in in out out  (it goes by another name but I think mine is more descriptively accurate.
Ladder - Hip twists (probably also goes by another name
4 corners - another sprint & direction change exercise

I may have done another one some hwere in this mix but at this point both knees were saying 'nope, we're done'.
So I finished off the workout with 4 sets of 10 of ab roller and 35lb side bends

Stretching I noticed my hips are looser but my thighs are still too tight.  Maybe I should stretch them twice a day.

So in summary my knees are still not up to serious training.   FML


Offline jay_22_15

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Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
« Reply #136 on: December 21, 2012, 10:08:43 AM »
Thursday

Hardest and longest workout yet.  You won't believe what I'm about to tell you.

2 sets of squats 10 reps with 110lbs
2 sets of bent over rows, 10 reps with 35lbs
a few jumping jacks thrown in there somewhere.

Friday

4 sets each
Lunges  40lbs  10 reps
Calf Raises 110lbs 10 reps
Squats  35lbs 12 reps
ham curls  30lbs 10 reps
Gd Morning  110lbs 6,6,4 reps

Agonizing bike ride of 20 minutes or so.


*edited*  I put down the wrong weight for lunges.
« Last Edit: December 21, 2012, 02:33:26 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 #137 on: December 23, 2012, 07:53:00 AM »
Saturday
Did a core workout

Pushups           BW     10,10,10,10,10
Bent over row 35lbs   10,10,10,10,10
Incline Bench  110lbs 10,10,10,10,10
Pullover          30lbs    10,10,10,10,10
Upright Row   60lbs    10,10,10,10,10
Plank              BW       25,25,25,25,35  (seconds)  If you're curious I count every 2 seconds of a static pose as one rep.

Offline jay_22_15

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Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
« Reply #138 on: December 31, 2012, 01:31:53 PM »
I had another workout last week but I don't remember at all what I did.  Probably biked.


Today I got to bike through light snow.  It destroyed my legs. (I'm such a weak pansy)

Did 3 sets of the following
Side bends 30lbs x10,10
                   40x12
Plank (1set) 40 seconds
sit ups (2sets) x20
Gd Morning 60lbs x10,10,10
Hip abductors bw x10,10,10
Hip adductors bwx10,10,10


Offline jay_22_15

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Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
« Reply #139 on: January 06, 2013, 10:54:05 AM »
Monday
Don't remember what I did but I'm sure it was invigorating.

Wednesday
bike ride then later that day kick and agility training.

Sunday
80 kicks
30 agility reps

my hips and lower back are still so weak it's annoying.  Need Moar training!!!
Though I'm pretty much ignoring my upper body it's doing pretty well.  odd.
That or I haven't noticed how weak it's gotten because I'm doing such a fine job ignoring those body parts.