Topic: Max's Log

[Max G]

did some slacklining on tennis nets (some attempts were alot better than others), went for a run, and swam a bit. And i finally finished my lazyman triathalon last night! I think as a long term goal i would like to complete a triathalon; i'm thinking post college maybe. We'll see how my endurance and strength permit over time.

Thursday:
-balance stuff (25 min)
-running (1.25 miles)
-swimming (.34 miles)

[Max G]

hmm well regardless of how long you've been practicing, everybody falls..in my case, i was balancing on a playground railing that i've walked dozens of times, and my shoes were quite slick. I was standing, just fine, when suddenly my foot shot out (i was on one leg) and i straddled the bar pretty hard. Luckily i landed about an inch to the right of my gooch and nads, but i have a big purple and black bruise that's a bit swollen right where my hamstring inserts into my groin. After lying down and wondering, "God that was shitty..did anyone see that?" i made sure to get back up and walk the rail a couple more times. Then proceeded to try out some new jumps and what not.

i was a little worried that i wouldn't be able to squat-i tried doing a lunge, and actually could not stand up-but with proper warming up i actually felt quite strong!

Friday:
-movement stuff (1 hourish)

lifting
-back squat
45x10
135x5
155x5
185x5
215x5x2 (will just work up to two work sets; 3 is too draining for when i'm not gaining weight)

-bench press
45x5
115x5
135x5
160x5x2

-Oac
bwx5
3x16sec negatives (gripping middle of forearm)

-good mornings
150x5x3

Cool Down
-L sit (abs were still fatigued from the tons of back tucks and front flips i did on wednesday)
35 sec (15-10-10sec)

-one arm bent shrugs (for the scapular retraction)
45x10x2

-standing bb curl
80x5
70x8
60x10

[Max G]

unfortunately, the bigass bruise on my hamstring/adductor insertion point makes it uncomfortable to walk, run, lunge, or do any deep squatting, so i had to half-waddle around today. I did go for a run, but i couldn't extend my leg very far back, so it was more of a shuffle using mainly my calves. To get a bit more work in, i did a bit of exercise add-on by myself on a pull up bar near the lake where i was running.

Saturday:
-running (1 mile)
-add on (each movement listed was added every subsequent round; the frenchies were added by thirds)
tuck front lever pull up, half skin the cat, inverted pull up, full skin the cat, k2e, pull up, chin up, k2e, frenchie

circuit
pull ups and pushups...
10-8-6-4-2 (20 sec canoe held between rounds)
8-6-4-2 (30 sec rest between rounds

[Max G]

swelling is pretty much gone on my leg, though my bruise is is about 6 inches across..with a pretty thorough warm-up i was able to do squats, though the first rep of a set would be a bit tight. Unless there is substantial improvement over the next couple days, i don't think i will deadlift wednesday...i need to see how i'm feeling. Considering that i'm leaving for the boundary waters on friday, i may bump wednesday's workout to thursday, or do a friday morning thing. My ear's playing it right now.

it was kind of funny; some guy was showing a girl how to squat, and mid-set i overheard him telling her that it's best to face the mirror, put clamps on the sides, have a spotter, and pins in place to catch the bar if you fail a rep. I had to pretend i didn't hear her point out how i was doing none of those things.

Monday:
-back squat
45x8
135x5
155x5
185x5
205x3
225x5

-bench press
45x10
115x5
145x5
165x5
155x5

-Oac
3x17sec negatives (gripping middle of forearm)

-good mornings (so i put on too light of a weight for the first three sets..realized it after)
145x5x3
155x5

cool down
-bent leg body levers
5-4-4

-face pull
100x15x3

-reverse bb curl
90x2
80x4
70x7

[Max G]

leg/groin area is getting better, though it's slower going than i would like. i'm certain i'm not helping by persisting in lifting and attempts at running (one of which result in my slipping pretty hard in an awkward position at soccer).

Wednesday:
-sumo deadlift (decided to leave off the singles. felt pretty good though)
135x5
225x3
275x3
315x3
330x2

-dips
bwx5
30x5
50x5x3

-one arm db row
60x5
75x5
90x5x3

cool down
-L sit
40 sec (20-10-10)

-one arm bent shrugs
45x10x3

-standing bb curl
90x3
80x4
70x7

[Max G]

alrighty well i'm back from the Boundary Waters in northern MN, and it was great! Everything was beautiful, the weather was great, and depending on our schedule, we would be paddling and portaging up to 6 hours a day at times. Got in some swimming and a lot of barefooting; i'm taking it easier to give my elbows and shoulders a little break. Also, my damn groin bruise/muscle knot is still persisting (though it has gotten better). I don't like the set back it will cause in me rebuilding my squat, but i'll have to deal with it.

Friday: (day i left)
-bench press
45x10
115x5
145x5
165x5x2

-Oac
bwx5
3x18sec negatives (gripping middle of forearm)

-good mornings
155x5x2

cool down
-face pull
106.5x15x2

-bb reverse curl
90x3
80x5
70x7

-bent leg body lever
5-5 reps

Friday: (yesterday)
circuit 1

5 pull ups
10 pushups
15 ankle grab sit ups
20 jumping step ups
qm 40 ft
...x5 (rested 90,80,70,60 sec between rounds)

circuit 2

5 tuck sit pull ups
10 overhead lunges each leg (25#)
30 jumping jacks
20 "kick outs"
...3x

[Max G]

it's really interesting to see how my body's metabolism has fluctuated around my camping/canoeing trip..before and after, when i've been home i've eaten 4 meals a day with some snacks in between, and coupled with a bit of physical activity i'm hungry most of the time. However when i was on trail, we'd only eat 2-3 meals a day in spite of sometimes paddling/hiking/portaging for 5-6 hours, and i noticed that i could go far, far longer without food.

and i would just like to say that even though i've been told that you aren't supposed to exercise before bed (primarily by my mom), it's practically a lights-out habit that helps me to sleep..i suppose that would make sense considering i would lift around 9 pm during the school year and do sprints around 10 on sunday nights though.

Saturday:
-missions (1.5 hours)
-some miscellaneous exercising before bed

[Max G]

lifted yesterday. leg/groin is getting there ever so slowly. oh, and squats after a whole week of almost no significant leg work means...I's be sore. Tried a yoga class today with some friends; it was fun and relaxing, but the fitness nerd in me was silently going on about "well, we aren't stretching our hip flexors... (mumble mumble) and this whole session is very elbow extension dominant...and should we be twisting our lowerbacks like this?" and so on. A good experience, though i have no interest in making it a regular thing.

also did sprints for the first time in a few weeks. managed to get the effort to about 80% by the end of things..my leg wasn't allowing it until i was really warm.
Sunday:
-back squat
45x10
135x5
155x5
185x5
205x5

-bench press
45x10
115x5
135x5
155x5

-Oac
bwx5
3x16 sec negatives (i'm pretty certain it was longer..i counted quite slowly)

-good mornings
145x5x3

cool down
-face pulls
93.75x15x2

-standing bb curls
80x4
70x6
60x8

intervals
-50yd hill sprints
...12x (was really like 5 sprints following 7 kind of runs but whatever)

Monday:
-rope jumping, waiter's walk, rows, and med ball circuit thing
-yogaaa (1 hour)

[Max G]

got in a pretty good amount of physical activity, though i managed to offset any leaning up by overeating at a block party. i love food too much for my own good.

Tuesday:
-swimming (.22 miles; felt very strong)
-light parkour (a few ticks over an hour)

lifting (will do deadlift and rotator cuff today)
-dips
bwx5
30x5
40x5x3

-one arm db row
60x5
75x5
80x5x3

cool down
-bent leg body lever
5-4

-reverse bb curl
80x5
70x7
60x10

[Max G]

deadlifted for the first time in a couple weeks; damn i felt like i've lost some strength.

Wednesday:
-sumo deadlift
135x5
225x3
275x3
295x2
315x1

-press
45x10
75x5
95x5
115x3

-YTWL series (5# plates)
5 reps each

[jay_22_15]

every small injury you receive gives me a chance to catch back up.

[Max G]

haha well hopefully i can be 100% soon now that i can hear footsteps acomin'..

went higher on the volume today. I know that i will do some sort of a concocted split in the fall/winter during my mass gaining periods, but i may start on it a bit early to allow me to go fairly high volume in everything. Otherwise i end up squeaking through the end of the workout gassed and i want to make sure i progress as well as i can in all areas of my training.

Friday:
-biking (maybe 5 miles?)

-back squat
45x10
135x5
155x5
185x5
215x5x2

-bench press
45x10
115x5
135x5
165x3x2
155x3x2

-Oac
bwx5
2x17 sec negatives (i was moving very fast between these and bench...like no more than 30 sec rest. too little)
3-2-1 pull ups gripping middle of forearm. felt easy.

cool down
-L sit
15-10-10-5 sec

-face pull
100x15x2

-standing bb curl
80x5
70x6
60x9

[Max G]

went for a bike ride with a friend, and then did a pretty longish circuit thing at night. (I think the total time was like 20 min...) For some reason this circuit on paper seems kind of confusing. Hope anyone who feels like trying it can follow...

Saturday:
-biking (10+ miles)

circuit
(this is one mini circuit within the grand circuit)

3 rounds of...

5 pull ups (on a chubby bar)
5 dips
5 broad jumps
rest 30 sec

followed by:
jog .4 miles (was two laps of the field i was at)
...4x for everything

totals: 60 pull ups, dips, broad jumps and 1.6 miles ran

[Max G]

went swimming because my left knee was niggling a little bit.

Sunday:
-8 laps

[Max G]

lifted. I'm thinking that i will do a bit of a different split to allow me to keep up this kind of volume and be able to recover/do more. And, after doing a little compy math, total poundage moved comes to over 16,000lbs..probably better to split this up a tad so i can keep my joints a-ok to do more parkour.

Monday:
-back squat
45x10
135x5
155x5
185x5
205x5
225x5x3

-bench press
45x10
115x5
135x5
155x3
170x3x2
160x3x2

-Oac
bwx5
3-3-3-2-2-2 reps (gripping middle of wrist)

-good morning
150x5x2

cool down
-bent leg body lever
6-3 reps

-YTWL series
5 reps each

-reverse bb curl
90x2
80x4
70x6
60x10

[Max G]

was a bit sick two days ago; i basically stretched for about 10 minutes, then spent the majority of the day lying down, or collapsed in a chair and reading. Stomach felt pretty bad. Yesterday i was fine; worked on precisions and footwork in this awesome playground (i never left the same 5x10 space, yet was practicing all sorts of jumps for 30 min and hadn't even started to chain things together), lifted, then biked for a few hours, and did parkour for another hour or so.

i'm regaining my trust in walking on rails in shoes. at the very least i'm focusing much harder.

and now that i think about it, this was the longest period of time i think i've ever done solo training (1.5 hours!). Usually i'm too tired/drained from going continuously as i don't really care to rest enough..probably helped that the spots i was at today were quite interesting and held alot.

Wednesday:
-parkour/movement practice (1.5 hours)
-biking (15+ miles. More likely closer to 20, but w/e)

lifting
-sumo deadlift
135x5
225x3
275x3
295x3
315x3 (i'm thinking i will try to add a rep to my top weight each session. maybe go for 5, then up the weight when i can do so)

-one arm db row
65x5
75x5
85x5x2

-dips
bwx5
30x5
45x5x2

cool down
-L sit
15-10-10-6 sec

-face pull
106x15x2

-standing bb curl (took it easy on these)
90x2
80x4

[Max G]

did a bit of parkour at the U of MN before picking up some software; after only 20 min i was absolutely drenched in sweat. Not fun, but suppose the heat index was 110 today..practicing there got me really psyched for attending school there in the fall/less than a month (!). did a bit more nighttime stuff; nothing terribly intense though.

Thursday:
-movement practice (50 min)

[Max G]

felt like absolute poop in the gym yesterday; i pushed through squats, warmed up on bench, and said, "Frak this, i'm getting out". Probably the best decision. energy levels, aggression, and any desire to get better were non-existent. These days happen; luckily this is the first one in a veerrrryy long time. Don't actually know if it has ever been that bad. Anyway, i finished up the rest of things today.

Friday:
-biking (5 miles)

lifting
-back squat
45x10
135x5
155x5
185x5
205x5
215x5
235x5

-bench press
45x10
115x5
135x5
...said "f it."

-good mornings
155x5x3

Saturday
-Oac
bwx5
4-3-2-1-3-2-1 (gripping middle of forearm)

-Press
45x10
95x5
105x5
115x2

cool down
-bent leg body lever
bwx3 (legs almost straight on first two reps)
bwx3 (legs almost straight on first rep)
bwx3

-YTWLF (i added in reverse flies at the end)
5 reps per exercise

-reverse preacher EZ bar curl (that's a damn long name!)
55x8
65x6
75x5
85x3

[Max G]

just a little stuff yesterday..i was quite occupied with family and friends until around 3:30 am. Yet i went to bed really wanting to lift, and woke up in the same mindset, so of course i'm gonna hit it later on. i'll repost after.

Saturday:
-parkour add-on (25 min?)

circuit
alternating...

pull ups (10-1-8-2-6-4 reps)
burpees (1-10-2-8-4-6 reps)

[Max G]

catching up a bit. diet has been ok by my standards, just not as clean as it could be. I've had some gnarly sweets cravings these past few days, and of course i've been kind enough to fulfill them.

Monday:
-back squat (if i feel like 5 reps won't happen, i'll do 3 sets of triples)
45x10
135x5
155x5
185x5
215x5
235x3x3

-Oac
bwx5
5-3-1 reps (gripping middle of forearm)

-good mornings
160x5x3

cool down
-preacher ez bar curls
55x8
65x8
75x5

Tuesday:
-bench press
45x10
115x5
155x5 (too big of a jump..should've done 135 first)
175x3
165x3x2
155x3

-face pulls
112.5x15x3

-L sit
15-10-10-7 sec

-wrist curl stuff