American Parkour Forum

Fitness and Training => Training Journals => Topic started by: jay_22_15 on March 20, 2010, 04:57:15 PM

Title: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on March 20, 2010, 04:57:15 PM
Introduction

Age 26
Height 5'5"
Weight 242

I don't actually do Parkour all the running and jumping would kill me.  It is however something i'd like to do.  I do martial arts, some bicycling and other things.

I gave myself a physical test last week here are the not so great results.

    
B-Day Fitness Test
I've decided to give myself a fitness test, in honor of my 26th birthday. By the way I have two recovering knee injuries, thats why some of my scores totally suck.


Time: 1100
Temp: 40F

There will be 6 categories of fitness that I'll be testing.
Muscle Strength
Muscle Endurance
Agility
Flexibility
Balance
Cardiovascular

Unfortunately I've sustained 2 knee injuries. My left knee is around 85% better but my right knee is around 60%
I suspect I'll fail many events which require too much from my legs.

Here are the results that I suspect I'll achieve.

Flexibility
Side Split:       Results: -15 in
Right Split:      Results: -5 in
Left Split:        Results:  -8in
Sit Reach:       Results:  +4 in
Back Stretch:   Results:  R: -5.5 L: -4.5

Balance
Standing: 1min  Results: L: 1:00  R: 1:00 (could of held for longer but meh, why bother)
Stork: 30sec      Results: L: 0:16  R:  0:17 (oh this is sad, I had much better times when practicing this week)
Bass:                Results: Pass  (i think this is for kids or something, its beyond easy)

Agility
T-Test:               Results 12 sec
3 Cone/L Test      Results: 22sec
Quadrant Jump     Results: 25 times (my knees hurt so so much from these 3 tests)

Muscle Strength:  Turns out my friend only has weigts up to 125 lbs, so I combined the muscle str and end tests.
Bench press goal: 250lb   Results: 125x 25 reps
Squat goal: 500lb           Results: 125x25 reps
Curl goal: 62lb                Results: Pass

Muscle Endurance
Pushups: 100 reps.   Results Canceled
Situps:  100 reps      Results 60 reps (This is by far the most disappointing score)
Squats: 100 Reps     Results Canceled

Cardio
Run 1mile:        Results: 26 min (oww)
Swim 20 laps:   Results: DNF  (Didn't bother to try)
Title: Re: Samurai's Journal of what not to do (critiques welcome)
Post by: jay_22_15 on March 20, 2010, 05:18:25 PM
Heres my ideal workout schedule:

I try to perform simple martial art drills each morning such as static stances, punches, and kicks.

Monday:
Weights: chest/back  workout taken from Encyclopedia of bodybuilding

Tuesday:
weights: arms  workout taken from Encyclopedia of bodybuilding

Wednesday:
cardio, usually biking

Thursday:
Calisthenics

Friday:
cardio

Saturday:
Yoga or other stretching exercises

Sunday:
Martial arts in the afternoon
more fun in the evening





Title: Re: jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on March 22, 2010, 08:42:43 AM
I was only going to update this once a week but I'm a fickle person.

I've been sick since Friday so my diet and sleep schedule have been annihilated.  Weighing myself in the mornings I've lost 8 lbs this weekend.  Yeah that can't be healthy.  Half my lunch and all my dinner stayed down last night so I decided to resume working out today. 

Before you mock me for my lack of weight used I have a few "reasons"
1. I'm not doing this for strength training
2. this is all the weight I have.  I'm too poor for a gym or buy more weights atm.
3. bench with dumbbells is a lot harder...but its still way to light. test your max bench on a machine, a barbell and then dumbbells, see which is hardest.



Bench- 3x15 40lb
Incline- 3x15 40lb
Pullover- 3x12 20lb

Deadlift- 3x12 40lb
bent over lat raise(i do a variation to use more of my back. I do this cuz i don't have a pull-up bar and I find this to be a good alternative)
3x12 15lb

squats- 3x15 40lb
lunges- 3x15 Body weight  (my knee isn't up to adding weight yet)

Calf Raises- I totally forgot to do this exercise today, I did do 75 jumping jacks as part of my warm up though.

straight leg sit ups- normally i do 5x25 but nausea was kicking my ass so i only did 2 sets.


 by the way unless you really want to know I wont post what I do for warm ups and cool downs.


me:  :-[ :-X :-\ :'(

 :-X that to me looks likes hes trying not to puke or something.
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: The Posey on March 22, 2010, 03:31:57 PM
Loose weight dood
you have knee problems because your so big
Im 5'6 and weigh 135 lbs
try to get down to like 200 lbs or less
that's a good goal
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on March 22, 2010, 04:24:57 PM
was gonna edit my meal to my last post but since I'll be replying to another message I'll post it here.

The reason I have knee problems is because I injured both of them within the past 8 months.  I have an endomorph body type.  I'll never hit 130 without going anorexic or something.  My natural state is between 160-180lbs  In high school I almost always sat at 164. I was a sexy beast back then.  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.

Edit: before people ask or assume I'll just say what happened to my knee. 
Approximately 8 months ago I was Sparing and was pretty much at the point of exhaustion.  I threw out a really half assed kick to say "stay away rarr though i'm clearly tired i'm still dangerous".  The guy I was sparing usually backs up any time a kick is thrown his way so I was doing this so he wouldn't engage to give myself a moment more to recoup.  Unfortunately this time he actually came in and did a counter and intercepted my really half assed kick. So basically his and my kinetic energy were transferred back to me and to my standing knee that buckled.  Yeah if I were 40lbs lighter it would have been a much less injury, or none at all.  Regardless of weight had I maintained proper technique I would have been fine. So lessons learned.  I haven't fully tested it but I think my left knee is fully healed now.

My right knee was also injured while sparing.  This injury I blame on the fact that I was sparing while my left knee was still injured and I was taken down by a judo throw.  When I took judo several years and lbs lighter ago I was quick to discover that that art is just begging for knee injuries. Omg almost every side throw can royally f#ck a knee up if done wrong or hostile.  Lesson from this one:  I am dumb -yarp-.  This knee is taking longer than it should to heal so if anyone has suggestions i'll put on lipstick and give great head.  By the way the actual damage to both knees is just pulled muscles, tendons.


You have a good suggestion for me and I thank you.  My problem is I enjoy putting things in my mouth: food, drink, tobacco, and stuff.  My one saving grace in this is (with the exception of some teas) I don't drink caffeinated or sugary items.  I also drink a little under four liters of water a day.

Being sick this past Friday, I had a hard time consuming either food or water.  So now that I'm trying to ease my body out of starvation mode I'll try the "Don't eat so damn much" lifestyle change.  This is a good transition for me to talk about what I ate today.

Breakfast: Two bananas (Wanted to eat more but I woke up late {yay} and had to workout.)

Lunch: peanut butter and honey sandwich on a nice wheat bread.  It tasted like real wheat and not just dyed white bread labled as wheat.

Snack:  yogurt

Dinner:  Chicken salad

I want to eat a little bit more but I learned I have to pace myself or end up puking.  Friday Saturday and Sunday combined I had a burger, a bit of lettuce and puked up most of what was chicken soup.  Fighting dehydration was a fun challenge but I won! Yay!

I know quite a bit about exercise but I consider myself a dunce when it comes to specifically what to eat or what not to eat for health.

For example I have read up on forms of carbs, fats, etc.  But what I do not know is what foods enable me to have an easier time with weight loss and what foods hamper it. 


Thank you again for the suggestion.  90% of the reason I decided to post a journal here is that for whatever reason I get motivated by strangers giving support and/or shit.  Its all good.

Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on March 23, 2010, 05:59:04 PM
Tuesday

I'm still having awesome insomnia since I got sick.
I'm still having some nausea but I think its a subsiding side effect from the earlier effects of being sick.

Workout

I actually managed the 5 sets x 12 reps, yay. Heh probably helps that its such light weight.


Clean Press 20lb
Lat Raise   15lb
Upright row 20lb

Curls 20lb
Tri extension 20lb
Close grip press actually just did diamond pushups
Wrist curl  15lb
rev wrist curl  15lb

Straight leg deadlift- this I did 3x12,8,4
Good morning! 15lb

Leg lifts 5x25


Breakfast

2 eggs
1 apple
1 slice wheat bread


Lunch

Green beans
Chicken
hotdog

Dinner
Ramen with some veggies and an egg thrown in.
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: KennyAwesome on March 24, 2010, 08:44:52 AM

90% of the reason I decided to post a journal here is that for whatever reason I get motivated by strangers giving support and/or shit.  Its all good.


Hehe that made me laugh.

The Encyclopedia of [modern] bodybuilding by Arnold?  Is not the best book for... well, im not exactly sure what your actual goal is??  With that being said, it did introduce me to a plethora of exercises and particular routines such as splits.  I would not however recommend some of the ways that are in the the book to finish/ raise the intensity of a workout(ex cheat reps) as form is most defiinately off.

For losing weight I would look into HIIT (High Intensity Interval Training) routines such as Tabata intervals which coincidently a form of it is the WOD for today.
Full body training, not splits, and compound movements will help with bettering your body composition.  Clean and press which I see you are doing is a great example.

I dont know what your situation is with your injuries, and I dont know much about rehabilitation,(I stop when I hurt) and as well with diet, there are quite a few guys with a vast knowledge on these subjects on this site, as well armed with a few good links.

Do yourself a favor and set a quantifiable goal.  Good luck Jay and good job so far!!!
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on March 26, 2010, 12:14:38 PM
Wednesday

Sore and stiff all day so I decided to do yoga.

The yoga I do is usually Namaste yoga or whatever I recorded off Fit TV.  I really don't do yoga that often, its not really my thing.  I'm just doing it because I really need to get my legs back to where they were.

Breakfast: cereal and a banana

Lunch: Salmon chowder

Dinner: Steak


Thursday

I bicycled and I actually did some parkour.
By parkour I mean I did...well not even a real vault.

There was a hole in the ground and a tree at a 45 degree angle. I did a vault off the tree.


Food:

Breakfast:  I don't remember. eggs I think

Lunch:  green beans and chicken I think

Dinner: Some pseudo mexican food


Friday

did yoga again. Its a lazy kind of day.  Hopefully later on today I'll get motivated and do stuff.

Edit: I actually got motivated and did some capoeira. I still can't properly do many crescent or spinning kicks but my knee is getting stronger so its only a matter of time.  My flexibility is an issue as well. That will be a simple fix with more kicking and stretching.  I need to work on my calf and hip flexors, they are still weakened.


Breakfast:  2 eggs 1 turkey bacon and a slice of wheat toast.

Lunch:  Burger place called Spangles (they have the best fries ever)

Dinner:  6in subway


Web MD posted an article about some DOs and DONTs about nutrition and fitness.  http://www.webmd.com/diet/features/what-eat-before-during-after-exercise?ecd=wnl_fit_032610

as for goals...yeah I'll make some at some point.

As for me lifting weights, its basically just to make my muscles look pretty.  I'm not really a fan of weights, I only started because it was the only exercise I could do after my initial injury.  I feel body weight exercises like those done in gymnastics and martial arts are the best.
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: Max G on March 26, 2010, 07:37:25 PM
try not to be close minded about potential training methods/ideas though (not saying you are); the max force benefits of heavy weight training carry over not only into explosiveness but also up endurance potential as well. if anything, look to incorporate a healthy mix of things.
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on March 28, 2010, 08:02:10 PM
I understand what your saying max and I agree.
The 1 reason I don't lift heavier is because I cant afford a gym and am too broke at the moment to buy more weights for home use.
Alot of what I do is based off what can be done at home and with my recovering knee.  If things keep going well, my knee will hopefully not be an issue in a week or two.

Saturday

Probably a whole lot of nothing.  My knee is swollen from yesterdays fun.

Edit: I ended up helping a friend move furniture to his new place.

Breakfast: I think the other half of the subway

Lunch:  two chicken strips

Dinner: two slices of pizza

el snack'o:  a braut or two, also lots of beer


Sunday (03-28-2010)

Did grappling.  rolling with a 280lb guy is not easy.
also did some grappling in bed.

Breakfast: your typical eggs bacon and toast

Lunch: none really, booze if you count that

dinner: 2 brauts and stuff.

I am so exhausted, I don't think I'm going to workout tomorrow.  Oddly enough my forearms are really sore from moving.  Clearly I need to masturbate more.

My eating kinda went to hell because I haven't been home since Saturday afternoon.

Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on April 01, 2010, 05:41:21 PM
I just noticed in my log I haven't posted since Sunday; oops that means I never posted Mon or Tues.  I rough draft my posts on notepad but I erased those two days thinking I had already posted.

Monday
workout: none, sore and knee swelling again.

Food: I don't remember that well but I do know I ate much healthier to make up for the weekend.

Tuesday
Workout: arms & back

Food: I don't at all remember.


Wednesday

Workout: none, I totally layzed out. Is layzed even a word? According to spell-check it is not. Must be Kansan slang, we're all a bunch of bare-footed hicks.

Breakfast: cereal and a banana, maybe.

Lunch. ramen soup with 2 eggs and assorted flavorings and veggies.

Dinner: 2 poptarts, as in one wrapper inside was two.


Thursday
also a lazy day but I did some kicking drills and yoga.

Breakfast: an apple

snack: another apple I think.

Lunch: grilled cheese and macaroni salad. A grand example of nutrition lol.

Dinner: peanut butter and honey with some so called healthir baked lays brand chips.

I really really need to incorporate 5 servings of veggies into my daily diet.


On another note can anyone give me tips on performing kipper pull ups. Every attempt ends with me swinging back and forth, getting no upward motion. Swinging on a wooden rafter hurts like hell by the way.


Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: Max G on April 02, 2010, 11:11:38 AM
one way to think about practicing kipping pull ups is that your arms will be hanging straight for the most part regardless of how your body swings (when you're at the bottom). To get a feel for it, just hang at the bottom and work on staying in the same place with your arms (though they'll move a little) while swinging the rest of your body. In addition, just play around with swinging and laches in general; just getting used to these kinds of movements will allow you to pick up on how to make the kip happen. It really is a time and feel sort of mechanism.
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on April 04, 2010, 05:55:05 PM
Thanks for the tips

Friday

Workout  I pulled something in my leg warming up, how lame is that.

While doing yard work I got distracted and decided to see if I can do 1 armed clap pushups.  Normal 1 arm push ups I keep my off hand on my backside.  Bringing my hand from so far back and meeting my pushing hand is too much. So to remedy this I kept my off hand on my chest so when I went to clap it took alot less time.
Landing after the clap is the hardest part for me, I often lose my balance and faceplant.  I also had my legs spread to shoulder width to aid in balance.

Did Capoeira in the evening.  I also did a set of jump squats; I think those will help with my knee.

Breakfast 2 eggs, slice of cheese, 1 strip of bacon and a slice of bread aka toast.

Lunch chicken sandwich

Snack banana, also had left over lays chips through out the day. in total maybe a serving or two.


Dinner chicken, garlic, red bell pepper, green onion and itilian salad dressing. Side: green beans.


Saturday
Workout: practiced my golf and sword swing.

Breakfast: few strawberries, eggs, bacon and toast

lunch: lots of beer

Dinner: even more awesome beer

mid night snack: beer, rum, 3 mcdonald burgers.


Sunday
Workout: grappling

Breakfast: eggs, strip of bacon, 2 toast

lunch: booze, chips, strawberries

Dinner: booze, burger, chips.




Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on April 09, 2010, 07:15:14 AM
Monday

Workout: does washing my car count?  This weekend I

spent 20 out of 48 hours drinking.  I wasn't up to

repetitively moving iron around.


breakfast: I don't remember

lunch: burger

dinner: burger


Tuesday

workout: weights - arms. I was lame and only did 3 sets.


breakfast: banana

Snack: tea

Lunch: sandwich, potatoe salad, chips. I suspect this is why i'm fat.


Wednesday

Workout: *cough* as in i didn't do jack, not even stretch. I totally fail.

Breakfast: salad and a chicken sandwich, on white bread ewww.

Lunch:  steak and asparagus

Dinner: asparagus and some meat and potato mush


Thursday

Workout:  Calisthenics
100x jumping jacks
High knees
side steps
backward high knees
butt kicks

back bridge 30 seconds (and by bridge i mean the real

bridge, not the plank)
front bridge 30 seconds
bear crawl
crab walk (this kills me) bleh I'm now dead
6 step (its a break dance move, good for foot work and weight shifting)
military crawl

All the crawls I do forward and backward, backward is much harder.  Also, all the distance exercises are about 75 feet, eg all the crawls and high knees.

2sets 10 rep jump squats
2sets 10 rep lunges
2 sets various kinds of push ups
1 set 10 rep 40lbs of I believe they're called side bends, I don't feel like looking it up.

Usually I do more, I'm just really mentally, physically and spiritually off this week.


Breakfast: salad

lunch: ramen noodles, roast beef, cheese

Snack: chai tea w/ soy milk

another snack: same as lunch i think

dinner: pretty much skipped it

3rd snack: bowl of 'healthy' cereal


Gah, I've been getting more veggies but at the cost of fruit.  I'm also eating too much cheese again.  I love that stuff

Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on April 12, 2010, 05:45:16 AM
Friday

Workout rode my bike. it was more of a warm up

really.  I tried doing capoeira about an hour later.  I

was just not feeling it at all. After about 40 minutes I

quit.

Breakfast: none

[u[Brunch[/u]: banana

Lunch: Spangles (the free fast food)

Dinner: chicken wings, tea yum tea.


Saturday

Workout: yoga

Breakfast: banana

Brunch: 2 beef sandwiches

Snack: 2 bowls of salad, sadly I used Italian dressing.

Dinner:  beer, egg rolls, taquitos, few chk strips.


Sunday

Workout: grappling

Breakfast: banana

Lunch: Spangles again, can't pass up free

Dinner: 1 beer, 2 cookies, and a bear claw type pastry. 

After all I did Sunday, I totally deserve it.


Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: /shane/ on April 12, 2010, 06:52:46 AM
Layzed is a word, you just spelled it wrong. It's: "Lazed."
Btw just a word of advice, in my experience doing it halfway will have little to no effect.
Give it 100%
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: Charles Moreland on April 12, 2010, 07:38:41 AM
Awesome job getting the motivation to start a workout journal. Here are my thoughts regarding nutrition:

If you're going to post food, post food. If you are going to skimp or alter it, then don't post at all. I don't believe 90% of the food you are reporting because a lot of it adds up to <1000kcals a day. That's not going to help you lose weight at all and will probably predisposition you to more and more cravings and binges later on that will destroy whatever hard work you put into this.

Start eating food that doesn't suck, doesn't cause inflammation, and is only maybe 500kcals under what you need a day. Go read some articles at http://www.eatmoveimprove.com to learn more.
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on April 16, 2010, 06:49:32 AM
Monday

Workout Weights chest, legs, upper back. Only did 3 sets, I'm still beat from yesterday.  I'll probably cut one of the shoulder exercies from tomorrows workout.

Breakfast: yogurt

lunch: 2 eggs 1 slice bread

snack: salad and tea

other snack: popcorn

3rd snack : banana

Dinner: chicken sandwich and cooked cabbage


Tuesday

Workout: weights-arms, low back. 4 sets

Breakfast: banana slice of turkey and bread

snack: oatmeal

Lunch: 2 sandwich and cooked cabbage

Dinner: unknown


Wednesday

workout: none

Breakfast: Unknown

Lunch: sandwich but instead of lunch meat, egg

Dinner: double salad

Snack: egg, bread


Thursday

Workout:  really nothing more than a warmup

Breakfast 2 eggs 2 bread

Lunch: unknown

Snack: banana, cereal

dinner: some mexican food item

snack: oyster crackers


I've been so tired the last few days. 







Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on April 16, 2010, 07:01:38 AM
Thanks for the tips and advise.  What in particular am I doing half ass?  So I may have a half ass attempt to remedy this.

As for the meals I try not to leave anything out thought if I don't almost immediately write what I just ate it'll forget really quick.

I've gone from 2-3 meals a day to usually 5-6. All the meals are blurring together in my mind.  Perhaps for the reader's benefit I should post how many servings of what I eat with every meal.

Using this tool:  http://www.webmd.com/diet/food-fitness-planner

I eat between 1800-2400 cal a day.

I also have a question in regards to my resting metabolic rate.  Sedentary my RMR is 2008 cal.  Including activity in the calculation my RMR is approx. 3100 cal.   Which number should I go with?

But yes your right I don't add everything to the list. Tea for example is 100 cal and I don't post it here.





Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: KennyAwesome on April 16, 2010, 09:52:53 AM
He may be referring to these updates. 


Breakfast: eggs, strip of bacon, 2 toast

lunch: booze, chips, strawberries

Dinner: booze, burger, chips.


Friday

Breakfast: none

Brunch: banana

Lunch: Spangles (the free fast food)

Dinner: chicken wings, tea yum tea.


Sunday

Workout: grappling

Breakfast: banana

Lunch: Spangles again, can't pass up free

Dinner: 1 beer, 2 cookies, and a bear claw type pastry. 

After all I did Sunday, I totally deserve it.


I would die trying to eat that even for a few days...  Some of those foods dont have enough nutritional value to be worth eating.  I will say however, based on your log, your diet is improving(at least with the types of foods).
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on April 18, 2010, 07:55:53 PM
Ok, I vaguely remember those days, at least on the first day listed theres items and quantity that I didn't add.

If i'm drinking my food consumption usually stops and my water consumption is cut to 1/4.

The guy is right though, after reading his message I started counting calories again and I have been eating too little.  I'm a food loving mofo so I am dumbfounded how such a feat is possible for me.

 Also for the record I rarely eat things like bear claws and other pastries, I usually find them repulsive but I was really hungry when I got home that night.  It's becoming obvious that my nutrition goes to shit every Sunday, With your guy's help is come to my attention, thank you.


Friday

Workout: yay i finally worked out again. I did two tv workout shows. 1st was 30 min long, second was 60 min.


Breakfast: 1 egg, 1 bread, bunch of oyster crackers.

Lunch: Asparagus, super sandwich

Dinner: pizza

Snack: green tea with giner root


Saturday

Workout: gardening

Snack: green tea with ginger

Breakfast: apple, salad

Lunch: fishsticks

Huge snack/dinner: steak, salad, flat bread or whatever

the hell it was.

Snack: 2 eggs, 1 bacon, cheese, bread, 2 choclate egg

things.

Total calories for the day: approx 1900


Sunday

workout: none really. If you consider it an ab exercise

I had a 300lb guy sit on my stomach

breakfast: 2 eggs, strip of turkey bacon, cilantro, a

shroom.

Lunch: two bananas

post lunch: ramen soup with some chicken and other stuff

dinner: Spangles fast food

I acknowledge today was just a straight up awful day

for nutrition. Excluding the fast food I probably had

less than 1k calories. Whats more I never finished the

soup or Spangles.



I've noticed a few weak points I need to work on.
Shoulders
Calves
Obliques
forearms

I need to plan my meals in advance more. I should also

perhaps precook some meals so they'll be ready as left

overs.  I think i'm not eating enough because I'm sick

of thinking about eating, eg too much of this, not

enough of that.







Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on April 18, 2010, 08:04:56 PM
While I'm tired and should go to bed I'm going to categorize my salads for your future reference. Also for future reference garlic and ginger are always fresh

Basic Salad:  Romain lettuce, carrots, celery, usually cilantro, usually fresh garlic.

Super Salad: Romain Lettuce, Kale, spinach, carrots, celery, cilantro, ginger, garlic, mushroom, red bell pepper, green onion, some sort of meat, Sometimes some sort of cheese.

Having 2 super salads in one day will ass rape your digestive system.  I try not to add salad dressing and usually succeed.

Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on April 23, 2010, 10:09:41 AM
Just another Manic Monday 19 Apr 2010

Workout: chest, back, abs

Breakfast:  oatmeal, peanut butter, banana 1 srv ea.

Lunch: 2 eggs, a shroom, some ginger, garlic, cilantro

and spinach. So in total about 2 servings of veg.  I

also had some tortilla chips. yum salt.

snack: bowl of cereal with 1/2 banana, tortilla chips.

Dinner: chicken breast, asparagus, tortilla chips.

Snack: green tea

about 1600 calories today.  Even with the salty ass

chips I only consumed about 2700mg of sodium.

Tyrday

workout: arms, only did 3 sets. would have done all 5

had I known I would of had the time.

Breakfast: oatmeal with peanutbutter

Snack: super salad

Lunch: chicken cordon bleu

snack: bowl of cereal with soy milk

Dinner: chicken and asparagus

snack: chips and salsa

snack: egg bread

Total calories approx: 1700.



Hump Day

Workout:  ab exercises, Yoga.

Breakfast: 2 eggs, 2 wheat bread.

I dont remember what else I had


Thors day

workout: I'm fairly certain I didnt do anything

breakfast, 3 eggs, 3 toast.

rest of the day: i had food.











Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on May 06, 2010, 04:15:22 PM
I've Totally slacked since the 24-25 last month.
Lack of food that weekend sent me into starvation mode that lasted until that tuesday or wednesday.  Also from

Monday 26th to Saturday the 1st. I did not exercise at all.  My muscles really hated me.  When I finally did stuff

again on Sunday my body didn't want to do much.
I also haven't eaten nearly as many veggies as I would have liked.

Oh well that was then and this is now and now I'm doing good again.

Sunday

workout: grappling and some cardio drills.  we added striking to our grappling, my back took some abuse.


Monday

Workout: Calisthenics - various pushups and situps.  I did about 80 pushups I guess, the last few sets I had to finish on my knees. 
abs I did around 20 reps each time.
I should note that from grappling I decided to beef up my mid section so I've ramped up my ab exercises.
Heres a link to what I'm doing:  http://www.bodybuilding.com/fun/hugo26.htm
Its a huge difference from my previous maintenance ab workout.


Breakfast - I don't remember, either my usual eggs n bread or the oatmeal, banana, peanut butter.

Lunch - Fried Chicken

Dinner - Chicken gizzards, 2 awesome muffins, potatoes. 

Snack - ice cream
 
mmm fine example of healthy eating today.  Take note I didn't eat a single veg or fruit.


Tuesday

Workout:  Calisthenics - light jogging(cardio I know, but it's mainly to build up my calf muscles again), squats,

lunges, and straight leg deadlifts.  Turns out my back wasnt fullly healed from Sunday. after the deadlifts the sore

spot where I got kneed hurts again.  Its really not bad i'm just being a whiny bitch.

Breakfast: none,

Lunch: semi super salad and a left over fried chicken wing from last night.

snack:  pizza

dinner: pizza



Wwednesday

workout: abs and hopefully yoga.  I ended up doing some jogging and light sprints, around 60 speed and as my form

improved moved up to about 75% speed.  My knees held up rather well, I'm happy.  Last Sunday my right knee buckled as I was grappling.

breakfast: 1 egg 1 bread

lunch: oatmeal, banana, peanut butter

snack: chicken and rice

dinner: steak, eggroll, birthday cake, my moms B-day!

Sadly the only veggies I had today were from the eggroll. 

Now that I know I can 'run' with out f#cking shit up I'm going to try some HIIT exercises soon.



Thursday

workout: does crawling under the house count?

breakfast: oatmeal and peanut butter.

lunch:  fast food chicken in pita and fries.

Dinner: steak, salad, corn, cake.  best meal in a while.

Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on May 15, 2010, 05:06:39 AM
Hmm apparently I hadn't saved my journal for this week yet and when a storm disrupted power

to my computer I lost what I had written.

diets Sunday - Wednesday was kinda crappy. eating too much junk and little to no fruits or

veggies.

exercise I've been rather slacking this week as well.  Monday I was too hung over to get

motivated and Tuesday I was just being lazy.  I picked back up Wednesday with some leg

exercises.

Thursday

workout - leg and ab exercises. I tried doing some hindu pushups but my lower back was

hurting, probably from all the situps.

breakfast banana, oatmeal, peanutbutter

lunch - some fake crab salad stuff, really resembles macaroni salad, also had a sandwich

with spinach on it.

Dinner - some sort of fish, potatoes, and cabbage

snack - same as dinner


Friday

workout - sprints and some light jogging. god my legs are killing me now. I also did some

pushups.  yikes with my focus on abs and legs i've been neglecting my upper body.


breakfast - 2 eggs, 2 toast

lunch - fast food

snack - sandwich, beer!!!!!!

dinner - burrito  my today was such a fine example of healthy eating.


Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on June 09, 2010, 05:30:06 PM
Its been a while since I've posted, hasn't it.

I've had a bad case of poison ivy for 3+ weeks now.  If you don't know exercise + the ivy = hell.

You and I both have the gist of my eating habits, I probably wont be posting every meal any more.  If anything in my diet changes I'll update as needed.


against my better judgment I did weights monday and tuesday this week and did my ab routine today.  The evil ivy spread because of it.



Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on July 03, 2010, 03:25:51 AM
wow, its been foreever since I've posted.

I've decided to change my workout routine.

3 times a week I'll do cardio based on:  http://www.aclprevent.com/pepprogram.htm
I noticed my left knee is a little too weak and shaky.  I cannot properly perform all martial kicks yet.

I'll continue using this for my ab workout:  http://www.bodybuilding.com/fun/hugo26.htm

I'm going to up my yoga to 2x a week.

I'm reducing my strength training to once a week and it'll be full body workout type deal.  I'll also mix in other things such as plyo, isometrics and calisthenics.
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on July 12, 2010, 12:41:24 AM
my new workout is working out decently well.

my legs haven't been sore but they have been stiff as hell.  It takes quite a bit of effort to bring my foot head height.

Even with being stiff my flexibility is increasing nicely.

To maintain a decent degree of upper body strength I'm going to add pushups to my daily routine.

10 normal
10 reverse grip
10 diamonds
10 wide grip

if i'm feeling spunky some hindu pushups.
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on July 17, 2010, 06:33:44 PM
doing the 40 push ups or my push ups as I call them has helped a lot.

I had hard days at work Monday and Friday so i didn't do the normal cardio or abs.

Tuesday though i really really should have, I didn't do yoga.

Wednesday i worked harder knowing i wouldn't do anything Friday either.

Tonight is my strength training.   Still being tired from yesterday I am not looking foward to it, but I really need it. I've already seen a big reduction in my upper body strength from switching to this workout. I'll throw in yesterdays ab workout in as well.

 :-Sarcasm [WTF]


I'm feeling calisthenics and isometrics today.



Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: Josh Wright on July 18, 2010, 01:42:05 PM
I'm liking this training log, Jay! It's very detailed and it's cool to see you being completely honest with what you're doing! Nice job and I'll be keeping an eye on this! ;)
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on July 31, 2010, 12:04:43 AM
Thank you Josh.

Between work and running my knees have been dying.  So for the last week  I stopped running.  I actually haven't done much of anything this week.  Monday I did my normal chest back & ab workout.  Today Friday is the first time I've worked out since.  I may have gone for a walk or two but that's more out of boredom and to stay awake than a workout.

I have an ab (swiss) ball and two posers with exercises for it.  Not wanting to bother with figuring out a good workout I just did everything on one of the posters.  Some of the exercise were useless but some really kicked my ass.  I really feel it in my back and obliques.

This shows most or all of what I did.  I think I'll throw in some curls and extensions to make my arms feel more loved.

I've been icing my knees every day.  I think in another week I can restart the cardio workout.  I'll go easier on the plyo this time.
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on August 06, 2010, 02:52:58 AM
hm i either forgot to paste the link or it messed up.  oh well google any ab ball poser and you'll have an idea of what I did.

monday I decided to restart the cardio & leg conditioning. but something felt really weird outside, I was getting a bad vibe in the air.  That killed my workout that day.

thursday I didn't have time before work and was too tired then busy afterwards.

Wednesday I finally did the c & c. did well but my hip flexors are really sore.  I did 150 ab reps and 10 sprints.  Not all I wanted to do but Not doing this in a while, it kicked my ass.  Counting in my head my sprints lasted for 15-17 seconds.  I need to work on my starts. they're slow and sloppy.


Thursday I did yoga

Today, Friday  I plan for more cardio & leg conditioning.  Let's hope I'm not too annoyingly sore.
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on August 15, 2010, 09:44:56 AM
this week sucked a lot for me.  I think the only day I did anything was this sunday morning.  I did what was supposed to be Fridays workout.  Instead of sprinting though i just jogged/walked a mile.
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on September 02, 2010, 04:56:35 PM
I've been working out off and on, not as regularly as before.  2 weekends I was participating in a Renaissance fair so I burned a few calories from fighting and just from the damn sun and heat.

last weekend I grappled and did bag work for a few hours.

Tuesday I went for a jog i'm guessing about 1.5 miles

Today I did
bear crawl
crab walk
6 step (break dance move)
military crawl
10x 8 count body builders
and some lunges and sit ups.

I quit early because I'm already sore and I don't want to make it worse for work tomorrow.  These quad movements kicked my ass so hard today.  Though a part of the reason was the sudden drop in temperature.

Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on September 02, 2010, 04:59:31 PM
I forgot to mention, I plan on giving myself another physcial fitness test on the 12th of this month.

I'll be testing these categories-
Balance
Agility
Flexibility
Muscle Strength
Muscle Endurance
Cardiovascular

I suspect my balance and flexibility will be about the same as last time, even though technically i'm way more flexible now.

My muscle str and end will probably be lower.

My agility and cardio can only be worse if I have a stroke during the test.
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on September 09, 2010, 04:24:33 PM
I'm planning for this Sunday the 12th, to take my bi annual fitness test.

Throughout this week I've tested every category, this is how I've done so far....Pretty terrible.


Time: n/a
Temp: 73-90F

There will be 6 categories of fitness that I'll be testing.
Balance
Agility
Flexibility
Muscle Strength
Muscle Endurance
Cardiovascular



Here are the results so far, accuracy may be off because I didn't write down the results until now and my memory is not too trust worthy.

Flexibility
Side Split:       Results: -14 in
Right Split:      Results: -3 in
Left Split:        Results:  -6in
Sit Reach:       Results:  +4 in
Back Stretch:   Results:  R: -4.5 L: -4

Balance
Standing: (1min Goal)  Results: L: 1:00  R: 1:00
Stork: (30sec Goal)     Results: L: 0:16  R:  0:17 (oh this is sad, I had much better times when practicing this week)

Agility
T-Test:               Results 18 sec
3 Cone/L Test      Results: 13sec
Quadrant Jump     Results: I forgot to count lol

Muscle Strength 
Bench press goal: 240lb   Results: N/A Lack of Equipment.
Squat goal: 480lb           Results:
Curl goal: 60lb               Results:

Muscle Endurance
Pushups: 100 rep goal   Results:  I was able to dish out 50 at the end of a workout.
Situps:  100 rep goal      Results: I was able to get around 50 during one of my workouts.
Squats: 100 Rep goal     Results:  N/A  I haven't tried

Cardio
Run 1mile:  9:30 minute goal      Results: around 20 minutes.  I don't know why my time sucked other than I'm damn sore from the earlier workouts this week, and damn traffic was in the way.
Swim 20 laps:   Results: N/A Lack of equipment.
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on September 12, 2010, 01:19:36 PM
I shouldn't have drunk so much last night.

Time: 1400-1600
Temp: 86F

There will be 6 categories of fitness that I'll be testing.
Balance
Agility
Flexibility
Muscle Strength
Muscle Endurance
Cardiovascular


Balance
Standing: (1min Goal)  Results: L: 1:00  R: 1:00
Stork: (30sec Goal)     Results: L: 0:11  R:  0:13


Agility
T-Test:               Results 17. sec
3 Cone/L Test      Results: 9 sec
Quadrant Jump     Results: 36 jumps


Flexibility
Side Split:     Results: -11 in
Right Split:    Results: -5 in
Left Split:     Results:  -8 in
Sit Reach:      Results:  +5 in
Back Stretch:   Results:  R: -2.5 L: -3



Muscle Strength
Bench goal: 240lb   Results: N/A Lack of Equipment.
Squat goal: 480lb   Results:
Curl goal:  60lb    Results:


Muscle Endurance (time limit 2:00)
Pushups: 100 rep goal   Results:  70 how lame
Situps:  100 rep goal      Results: 48 lol my muscles are still sore from the workouts earlier in the week.
Squats: 100 Rep goal     Results:  67  next time i need to work on the speed of which I do these. I could have kept going but ran out of time.

Cardio
Run 1mile:  9:30 minute goal      Results: 20:56  I just received the worst leg cramp I've ever had.
Swim 20 laps:   Results: N/A Lack of equipment.


Overall I'm pleased with my scores.  Though I'm very disappointed with the 'run' and a bit disappointed by the low endurance scores.
This damn cramp extends from my ankle to the top of my hip
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on September 21, 2010, 03:43:09 PM
I've been thinking about why my runs sucked so much the other week, other than the obvious super cramp on the test run.

I work nights and on my days off I run at night.  Generally around 0200 in the morning.  The middle of the night is a totally different environment than during the day.  There's little to no traffic, so i don't have to continually watch behind me.  The temperature is lower and less stressful.  The barometric pressure is and humidity are at easier levels for me.  Best of all no assholes are burning plastics and rubbers as I'm running by.

Though still not fast enough when i was sprinting,running,jogging, walking at night my speed and endurance was much better than during the day.  I think that (plus drinking) little variable is what totally killed me on my test.  Though I am very pleased on my agility and flexibility portions.
70 pushups isn't bad but I should have been able to do better.  I did as well as could be expected on squats since I never practiced doing max reps in 2 minutes.  Situps I actually wanted to retest.  Unfortunately after the fitness test I had a kumate/bearpit/shugyo later that day.
I was a bit too bruised in the ribs to perform a situp test last week, then later last week I got sick!

I learned a bit from this test though.  Namely I've decided to break it up into two days.  Muscle strength and cardio on the first day and everything else on the 2nd.
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on October 27, 2010, 08:15:16 AM
Its been a while since I've been here.  Not even a week after my fitness test I became sick.  I don't know if it was a cold, virus or just allergies.  I do know I was miserable for over a month.

I tried mustering the strength to at least do light yoga every day but I was lucky if I even managed to do that once a week.

Eventually I decided to cut my calories so I don't gain a bunch of weight from inactivity.  It didn't help.

I had become really week and have zero -ZERO- endurance for anything. 

Last week I started feeling better, so I started to train up again, beginning with my core. 

I did martial art training Sunday and today.  That sadly is the extent of my 'rehab' thus far.  *cries*


Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on November 21, 2010, 09:00:50 PM
I've been slacking on working out and posting here.

Monday I did worked on my legs, I did 2 sets of 10 walking lunges and 2 sets of 30 calf raises. 
After that I worked on some plyometrics mostly just hoping around a cone.  I finished up plyo with squat jumps.
I think I did some ab exercises after that.

Friday or Saturday I did more plyo and did some sprinting.

Sunday I did some taijutsu kicking drills 9-10 kicks 30 each and later that night did jujutsu

Tomorrow I'll hopefully work on cardio & legs more or work on core strength.  my lower back has been bugging me lately for no apparent reason.  I'm going to guess lack of exercise.
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 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.
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 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.
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 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 (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://www.bodybuilding.com/fun/hugo26.htm)
http://smsmf.org/files/PEPExercises.pdf (http://smsmf.org/files/PEPExercises.pdf)

Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 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. :)
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 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.
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 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.
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 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.
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 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.

Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 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.

Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: Joe Brock 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.
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: Samuel96 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.
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 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.

Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 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.







Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 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
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: Mark Toorock 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 (http://www.americanparkour.com/content/view/3420/386/)? Doing these and things like lunges (http://www.americanparkour.com/content/view/28/386/) and box jumps (http://www.americanparkour.com/content/view/23/386/) 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.
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 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. 





Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 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.

Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 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.


Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 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.

Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on June 09, 2011, 05:43:34 PM
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
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on July 07, 2011, 01:01:09 PM
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.


Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on July 09, 2011, 09:09:26 AM
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)
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: Max G on July 09, 2011, 08:53:23 PM
Congrats on your body composition changes, Jay! keep up the consistency and you'll keep making some serious headway.
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on July 29, 2011, 05:37:12 AM
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
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on July 29, 2011, 05:42:14 AM
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.
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 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
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 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. 


Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 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.
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 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.

Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 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.
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 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.
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 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.
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 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.


 
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 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)

Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 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

Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 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
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 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.

Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 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.
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 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/
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 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.
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 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. 

Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 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. 
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 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



Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 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

Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 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. 



Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 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.

Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 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.


Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 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)

Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 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.
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 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.
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on May 01, 2012, 07:44:34 PM
Tuesday 5-1-12

did grappling
abs
1.6 miles

I did stuff last week.  I don't remember what.  It wasn't great.
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on May 04, 2012, 08:43:47 AM
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.
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on May 07, 2012, 09:27:25 PM
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.
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on May 16, 2012, 07:18:32 AM
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.
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on June 11, 2012, 06:12:27 PM
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. 
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 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/


Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 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.
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 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.

Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on August 31, 2012, 07:21:10 PM


around 90 lunges and 130 various ab reps today.
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 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.
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on September 07, 2012, 06:56:37 PM
I need to go to the chiropractor again.

My shoulder is getting stronger and more flexible than it's been in a while it still hurts to do anything with it.

I doubt I can do a clean & press of any real weight with the shoulder how it is.


I don't think I'll do well in any pt category this time around.  I need to train more.
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on September 11, 2012, 03:02:14 PM
First time I've felt able to PT after a day of roofing.  Ya me, progress!

Unfortunately I didn't do much before muscle failure and cardio fatigue set in.

I did 100 jumping jacks
50 consecutive jump ropes (with a few low number restarts)
3 sets of 4 shrimps and whatever the other one is called.
20 some pushups
20some situps
10 lunges& back lunges so 20 total i guess?  I don't remember.

a short rest followed by:
100 gruelingly painful jumping jacks
5 sets of shrimps
50 consecutive jumping jacks with many resets that pissed me off.  At least I didn't get into the 40's before restarting.  All told over 100 jumping jacks this set.
a set of Johnson 40, with the diamonds and wide grip on my knees.
like 19 ab ball situps
20some hindu squats.

this workout seemed way more impressive in my head.  oh well, I'm surprised I could actually manage any pushups.  At least plenty of sweat today will be soaking into the new mats. I discovered I don't like new mats.  They lack that stains and smell of sweat, blood and tears.
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on September 11, 2012, 03:06:20 PM
I forgot to mention I'm postponing my PT test till next friday.  I definitely need to go to the chiropractor before doing the test and the next possible time I can is this friday.

While stretching my right shoulder last week I tweaked it.  Though It's still fully work functional I can't stretch it properly.  Meaning one more part of the PT test I can't do until it's fixed. That and it'll probably get worse until it's fixed.
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on September 15, 2012, 09:39:28 AM
went to the doc. got my shit sorted better.  I haven't tested just how functional my shoulders are yet.

Unfortunately while sparing last night I jacked up my left knee again.

yep.

I need robot legs.

At this point I'd say the pt test is canceled.  HOpefully I'll be ready for the one in march.
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on September 18, 2012, 07:50:31 PM
    Apparently I just hurt the Meniscus cartilage in my knee.  I think the tons of stretching and strength training I've been doing to my legs saved me from a more serious injury.
    I've been icing it a lot and popping ibuprofen like candy.  Unfortunately it's still quite swollen.
I can almost walk normal again.  I can't put much weight on it like going up stairs.  With the swollen bits it can also be a hassle putting on socks and what not.
   I'm optimistic that the swelling will be gone by the end of the week.  I took a long ass shower today and noticed that helped a bit.  I think I'll  go back and forth between ice and heat.


I got sick of not working out today.  I did around 5 sets of 20 of the gripper...these http://compare.ebay.com/like/310232115644?var=lv&ltyp=AllFixedPriceItemTypes&var=sbar
weird that when i search for a picture ebay pops up. eh whatever.

    I did 4 sets of 25 pushups on my knees.  I put a big ass cushion my knee, there was no strain luckily.
Last I did 4 sets of 25 ab ball curl ups.  I would strain my knee if I wasn't being careful doing these.  Nothing serious, I'm no worse off having done them.
    I've been going bat shit crazy with energy, not having exercised since like Thorsday.

    I've noticed the last few days my neck is getting weak.  I'll hit that up tomorrow. My shoulders still don't feel 100%.  Doing 100 pushups probably didn't help matters.  I'll do some diagnostic stretches and exercises to see where they're at for sure.


Well at least this crap gets me out of running for a while. Speaking of which.  I'm trying to sell my shoes that don't fit right.  brand freaking new.  Here's a link if anyone is interested in buying them. 
http://wichita.craigslist.org/spo/3210679130.html

They are impressively light.  they're just too narrow for me.
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on September 20, 2012, 12:25:56 PM
another hundred pushups (on my knees like a bitch) and situps.  I tried doing hindu pushups but it was too much.


I almost have full range of motion again.  I'm still a little bit swollen.  I can't keep it bent past 90 deg for more than a moment.

I can almost walk normal again.  I just have to be mindful about not twisting.  Have an easier time going up the stairs but still can't go a whole flight without the rail.


At least I'm over my depression over the injury.

Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: Max G on September 20, 2012, 07:12:25 PM
Excellent! Sounds like you're on your way, again. Keep trucking and listening to your body, Jay!
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on September 22, 2012, 09:25:45 AM
Thanks for the support max.  Once in a while I try to keep up with you but you're miles ahead of me physically.


Knee is continuing to improve.  I don't have full motion but i can bend it back past 120 deg no problem.  Going up stairs is almost normal again.  Going down is still the problem.  Hopefully by Monday it won't be an issue.

I've cut down on the Ibuprofen as the swelling has been decreasing.  The amount I was popping in the beginning couldn't have been good.

With the lack of mobility I've tried cutting down on the calories.  I'm successful except when I go to my mothers.  Damn her delicious pie.


I mixed up the workout today.  Minimizing movement I can support weights again.

4 sets total

bent over row  35lb 12 reps 14 reps on last set
Pull over  20lb 12 reps 14 reps on last set
Upright row (switched between 35 and 20lb)  12 reps 14 reps on last set
2 sets ab roller 12 reps
ab ball crunches 2 sets  20,35 reps
ab vacuum 30 seconds

My right shoulder is fine again, probably has been for a while.  I figure I was right with my assumption that it was just a pinched something or other.

I still don't have full mobility with my left arm.  I can do everything fine in it's every day range of motion though.

Too many injuries...need robot limbs.

But on the bright side having ignored cardio and leg workouts for over a week my abs are the strongest they've been in almost a year.  To get this much improvement it's obvious I haven't given them the attention they need.

Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on September 26, 2012, 06:45:26 PM
I did stuff today

dead lift combined with clean and press 4x10 @ 60lbs
ab ball crunches 4x20
calf raises 4x25 @ bw
ab vacuum 4x20sec


Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on September 27, 2012, 08:02:31 PM
Got weighed today, don't remember the amount but it is less than less time.
Lets hope it's fat and not muscle.

my knee kinda seems plateaued.  I should ice it more or something.  I'm trying to use it normally now but going down stairs is still awkward. Still seems to be a bit of excess movement in the joint.  gah.  this is depressing.


I think i'm going to do pyramids for tomorrows workout.  I might see how well my leg does with a few squats.
Pushup/situp pyramids going from 14 down.   It's going to suck ass. 105 total reps each.

I also decided to implement a new strategy of doing 100 reps of something before eating.  One of the few exceptions is workday lunch breaks. 
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on October 04, 2012, 04:58:51 PM
Tried doing a shoulder & arms workout monday.
In the beginning of the 2nd set my hurt shoulder decided to gas out and cramp up.  I put down the weights, stretched it out and called it a day.  I think it's slightly dislocated or something.  it seems to be too far into the socket.


Today Thorsday Oct 4th.
My knee is still kinda plateaued.  I can function mostly normal but I still have to be careful with it.  I bounded up some stairs at work today and it felt like it almost gave out.  That would have sucked.  I have to be more mindful still.

Other than that it seems I can do most leg stretches and squats and calf raises just fine again.  Next week I'll try hamstring curls and lunges.

Today I did calisthenics, just 2 sets of 40.

Johnson 40
sit ups
bw hindu and regular squats.

Really need to lose weight...
Except for this weekend I've been pretty good.  Been only eating between 1300-1600 cal. 
I'll probably be busy and hung over until next week sometime to weight myself.  Hopefully I'm making progress and not just losing muscle.  Though I shouldn't be  my quads felt just as strong as before the accident, though less muscle endurance.  I think that has to do more with just being stiff and injured still.
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on October 10, 2012, 07:04:07 AM
Now I remember why people have gym memberships, this cold sucks.

Today's workout was delightful.  I got a headache, yay me for pushing through that shit (and the cold).

I did some basic yoga in the beginning and end.

5 sets 20lbs of 10 bent over rows with arm extension i guess it's called.  No.. that's not it.  At the end of the normal lift I keep lifting my elbow and hand until my body is slightly twisted and my arm and weight is extended above my body. along the same line as the first part of the lift.  well close to the same line.

5 sets of 20 situps

5 sets of ladder jump rope. starting at 50 ending at 70.

My knee still feels off.  It's also still not easy to fully bend the knee.  Pretty sure the cold weather is not helping.

Feels like I've done nothing but bitch in this post.  I did take a bath yesterday for the first time in 7 months.  yay.  End on a high note.
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on October 10, 2012, 07:25:35 AM
Later this week or next week I'm going to hit the weights hard.  I really need to up my strength and endurance when it comes to moving shit around me, rather than moving myself around stuff.
I want to especially work on lifting and pushing exercises.  This hopefully will make work way easier.

I still want to work on calisthenics once a week though.  I need to be sure I'll be ready for that portion of the PT test in March.  Hopefully I can find a cheap rocky gym and join them this winter.  working out in the garage is only going to get harder.  A pool or elliptical is preferable to running at this stage. 

Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on October 10, 2012, 05:14:14 PM
Wednesday
Between thinking this morning's workout was too easy and a choclate binge I decided to workout again.

Knocked out only 3 sets before my body said "QUIT IT!".

Dumbbell side bends 10 @ 35lbs
dead lift into clean n press 10 @ 70 lbs I guess.  I don't even know how much weight is on the bar...
side planks 10 for 30 seconds each.
hindu squats 10 BW.


I'd say today was a good core workout.  Only 195 ab 'reps' though; I really need to improve.
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on October 13, 2012, 07:46:31 AM
Saturday

It's been raining off and on since yesterday afternoon.  It's a great temperature and a nice level of humidity.  The level where you easily sweat but not so much that you overheat.

I just hit up some of my weak spots today

3 sets each.

neck exercises yes 20reps, no 10, idunno 10
popeyes 1 forward, 1 backward, the 3rd i unrolled until the weight touched the ground then rerolled backward.
knee lifts 10
jumping jacks 100

10 situps
10 side bends
1 30sec ab vacuum
10 twisting situps.  i can't think of the name. too tired to look it up.

Title: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on October 14, 2012, 04:14:30 PM
Well my quads are as I mentioned perfectly fine.  Unfortunately it seems every other muscle in the leg decided to be weak and useless.  Maybe it's psychological, I don't get how a knee injury would so greatly weaken muscles.
I get how it feels that way in the beginning, when things are swollen and misaligned. 
An example of what I'm talking about is my hips.  I can't even do 100 jumping jacks without my hips gassing.  Before I could do hundreds of them.   My hamstrings are super weak too.  I did lunges today and felt no problems.  I think I'll start focusing on balancing the leg muscles.

did johnson 40
10 situps
10 twisting situps(really need to look up this one)
10 side bends
20sec ab vacuum.

10 lunges
10 squats
10 ab ball ham curls
10 knee lifts

50 jump rope

Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on October 17, 2012, 07:31:29 AM
Mon & Tues
half mile walk both days.  I think the walking and stretching has helped more than anything.
odd, last time walking didn't seem to help much.

Wednesday
Same workout as last post but two sets and minus the jump rope.  I also did a set of arm curls and extensions.
My triceps are definitely the weak point on my pushups.

My obliques have caught up so I'm going to change one of the two exercises for the plank.

Knee is still slowly getting better.  I still have a hard time doing leg swings but I can do a few kicks again.  Though most of the kicks are waist high or lower.

Tomorrow or Friday I think I'll work the back, forearms and neck.

Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on October 20, 2012, 07:16:48 AM
Wednesday took a turn for the worse.  My computer started acting up (and still is)  So while it was running a scan I decided to go through a nature trail.  I injured my knee again.  f#cking hilarious right?

Got it looked at Thursday and now it's sat morning.  Still swollen, still can't be used for much.

I was able to bust out a workout today at least.
Saturday
Bench press (on an ab ball)  35lb db  5 sets 12,12,12,12,15 reps
Bent over row  35lb db  5x 12,12,12,12,15
Pull Over  20lb db  5x 12,12,12,12,20
Upright Row 60lb 5x 12,12,12,12,15
Dead Lift 60lb 2x 12,12
Situps 3x 15,15,20
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on October 24, 2012, 07:44:20 AM
Wednesday

Push up and Sit up ladder starting at 15.  Total of 120 reps each.
I need to put more attention on my abs, they're still a weak spot.

My vid card is failing so I may miss some updates here.

Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on November 08, 2012, 04:12:42 PM
Monday
I pushed a lawnmower tractor several blocks.  It was quite exhausting.  Clearly I'm too weak.

Tuesday
some jump roping.  don't remember how much
75 ab ball crunches
30+ curls
some knee exercises
30 shrugs with 35lb db


Thursday
2 sets of jump rope. 100, 75 reps
5 sets of pushups, situps and squats
pushups:  15, 20, 15, 15, 20ish   = 85ish
sit ups: 15, 20, 15, 15, no idea  = 90+ish maybe
squats:  15, 20, 15, 15, 40  = 105
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 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.
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 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.

Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 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. 
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 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
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 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

Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 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
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: Max G on November 21, 2012, 10:00:06 PM
Way to go, Jay! What's a "deck of cards" workout? Sounds tough either way.
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 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.

Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 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.

Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 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


Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: Max G 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.
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 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


Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 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.
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 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] :'(
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 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
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 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

Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 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.
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 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.
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 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

Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 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.
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on January 08, 2013, 08:03:48 AM
My upper obliques are super sore and the only conclusion for the cause I can come up with is because I was sitting on an ab ball for several hours yesterday. 

Tuesday
1 set of kicks  (20)
2 sets of jump rope (aprox 250)
1 set of jumping jacks (55)
bike ride with about 1/4 of it off road.

Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on January 16, 2013, 12:24:16 PM
Monday
Tried to go for a run.  My knee is still too jacked.


Wednesday

Lat raises 20lbs 10,10
db push press 35lbx10, 20lbx10
bent over row 35lb 10,10,10
butterfly 20lb 10,10,10,10
Dead lift 130lb 10,8,8

Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on January 21, 2013, 11:18:48 AM
Sunday 20 Jan 2013

Push Press @135lbs 10,10,8

Squat @ 135lbs 10x 10  (didn't realize till later I didn't do a 3rd set)

Dead lift:  205x10
                225x8
                245x6
                225x3
                205x6


oh dear god am I sore now.
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on January 23, 2013, 11:12:35 AM
Wednesday 23 Jan 2013

I've finally recovered enough to do a light workout.

Incline pushups 45,30ish

sit ups with my feet weighted down..there's a word for that I swear.
30 some then 20 some.  I think.  I really don't remember at all. 
Numbers seem too low.
They are probably way higher, I remember thinking how stupid easy these are as opposed to unassisted sit ups.
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on January 25, 2013, 03:35:53 PM
Thursday 24 Jan 13

I did about 4 sets 5 of kicks and about 6 sets of 10 side lunges and squats.
It was mainly I'm bored and have too much energy workout.

Friday 25 Jan 13

5 sets of kicks
5 sets of I don't feel like taking the time to look up the name
6 sets of footwork/ladder drills
Incline Pushups 50,30
Assisted sit ups 35, 30
Ab Vacuum 55 seconds

Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on February 03, 2013, 08:38:52 AM
Saturday 02 Feb 2013

1k reps of jump rope
first set was 100 rest were 150

Dead lift 135lbs 4x4

Clean n Press  4x1

Squat  4x3

Push Press  4x1

About a 1.5 mile bike ride

1 Hour later I did a 30 min set of yaga

Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on February 07, 2013, 08:37:47 AM
Later Saturday I cleared some brush from the back yard. Then stood around at our party all night.  The accumulation of that days activity made the back of my right knee very sore. 
I haven't been able to do much of shit since.


Thursday  7 Feb 2013

I finally mapped my biking route.  I want to cry as I now know it's only 2.65 miles.
mapmyrun.com forces people to sign in now to map a course.  Super gay.

Anyway to the workout.
Biked.
pusups, 26, 20
Situps 20, 30
db push press 20lbs x10, 35lbs x10x10

Then I held onto the z bar to work the forearms.
135lbs x30sec,30sec,30sec

The lack of capability here makes me want to cry more.  However instead I'll just let denial kick in and blame it on the fact that I drank all day yesterday.
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on February 08, 2013, 01:31:39 PM
Friday 08 Feb 2013

Kept it light today.

Squats x50
Hip abductors x10, 10
Hip adductors x10,10
Leg lifts x20
Scissor kicks x20

I'm sad to admit that doing the squats was harder than it should have been.
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on February 11, 2013, 10:04:01 AM
Monday 11 Feb 2013

Assisted Sit ups:  40, 35  (I'm finally starting to get the hang of having my feet weighed down)
Hip abductions:15,20,20
Hip adductions:15,25
Sqauats 25,35
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on February 13, 2013, 03:59:32 PM
I miss Max already.
A shout out to the cyber homie:  http://www.americanparkour.com/smf/index.php?topic=4029.0


Tuesday
Jump Rope 150, 150
Push ups 25,20,23
db push press 35lbs 12,8,8
chest flies 25lbs 12,12,12
upright row 135lb 3, 80lbs 10,10


Wednesday
Hip abductors x20
Hip Adductors x20

Squats  bw x15,20
side lunges bw x15ish
ham curls  20lbs x20

gd morning 60lbs x10

I had a way better workout planned.  I was doing some youtube girly video for a warm up when i got a call for work stuff.  I threw in the gd morning and ham curls, stretched and called it a day.
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: Max G on February 15, 2013, 07:02:22 PM
Oh i'll be checking in on you from time to time, Jay ;) keep trucking along, and you'll find the gains you're after! Shout-outs are much appreciated haha
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on March 11, 2013, 12:34:31 PM
Holy crap it's been a while since I've posted.
My computer is still down so that's why.

Until last week I was working out 6 days a week when I could.  The problem was is first I got sick then I got frost nip on my feet. I'm still sick and working with about 2/3 lung capacity.  Normally when I fully exhale it takes about 6 seconds to fill my lungs.  Right now it only takes 4 seconds.  The reduced capability is destroying my aerobic ability.

Starting about last week I started doing the mock physical tests.  I'm doing okay I suppose. 
I do a mock test then rest for 2 days.  yesterday was the last one.  I'll take the test either Thursday, Friday, or Saturday, depending on how I feel.

vertical splits i'm doing well, horizontal not so much.  The other stretches I'm doing well.
Biking in good weather conditions I do well.
Push ups I'm only getting about 50 reps before I gas. 
Sit ups, about the same.
clean n press and squat I should pass just fine.
I have too much fat on me to pass the dead lift.  but I'll probably lift around 350+

My knee is still jacked so I'm not doing the sprinting portion.  In fact I had to ice it yesterday after the workout.
I'm pretty sure my LCL is damaged to some degree.
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on April 03, 2013, 10:27:21 AM
I don't know if was just me but for at least 2 weeks APK wouldn't load for me.

So back in March I did my PT test.  I'll have to check my log here but I think I set a new personal best for dead lift and squat.

I did the lifts before pushups and situps.  I think that really f#cked me for the muscle endurance portion.  The lifts took too much out of me so when I did situps my back was spent and I had to quit after 40 reps or so.   Pushups I wasn't too bad but my wrist was killing me, I think I did 50 some reps.  Had I done pushups first I probably only would have hit 60-70 reps.

Since my knees are jacked (yet i can do DL and squat??? da fuq)  I biked 2 miles instead of running 1.  It was an amazing ride.  The weather was perfect, my legs were warmed up but not spent.  My time was about 6 minutes.  Unfortunately I'll never know my time for sure because my phone died sometime during the run.  sad face.
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on May 05, 2013, 04:35:11 PM
So after my pt test I was starting to think that maybe my knees where better and maybe the pain is nothing more than something like arthritis.  Unfortunately not so, my left knee almost went out from the simple action of getting into my work Jeep.   MRI is out of the question but once I have the money I plan to get X-rays done.  See if they'll see what's up.

I've been doing a lot of full body exercises and workouts since I've gone from 4-6 days a week to only working out 1-3 times a week.
I'm mainly doing calisthenics from Matt Furey's book.
http://www.mattfurey.com/conditioning_book.html

Once in a while I'll hit up weights for things like squats, dead lifts, and clean n presses.  I'll also do other various weight exercises to maintain muscle balance.

I've been slacking on the aerobic cardio and yoga.  Hell with Furey's book yoga isn't as important.  So many of those exercises leave stretched out from the crazy range of motion exercises.

Between the resistance and calisthenics my overall strength has really improved. 
I still need to make sure I hit the major exercises like push up, planks and squats though.  I did a bunch of elevated pushups yesterday and I'm sore.
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: Russell Wilkie on May 09, 2013, 06:16:56 AM
Excuse my ignorance, but what's a PT test?
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on June 15, 2013, 02:36:41 PM
Physical Training test

'PT' is a military term.  Though the branches call the tests by different names, i.e. Physical Readiness Test or PRT.


I generally call mine the CRT or combat readiness test.


activity update:

I rode around 3 miles on the bike last week.

this week sometime
Did 4 sets of bent over rows 35,40,50, 40lbs, upright rows 70lbs and shrugs 70lbs.  did two sets of good mornings. probably 12 reps ea.

some other time this week
3 sets of squats with 135 lbs, arm curls 35lbs and 2 sets of ham curls I don't remember the weight.

mondays and Fridays  I've been working my abs.  things like planks, leg lifts, ab ball curls, side bends and ab vacuum.  reps between 20-50 depending on the set and exercise.


Saturday 5-15-13

75 lunges
50 lunges


The work outs have been very mild because I have poison ivy and getting sweaty makes things bad.
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on June 24, 2013, 12:48:37 PM
Saturday 6-15-13
76 lunges
50 dips

Tuesday or Wednesday
I did stuffs

Thursday 6-20-13
dead lift 135x8, 205x6, 255x4
good morning 30x8, 45x6, 60x4
push press 70x15, 70x12

Saturday 6-22-13
Scissor kicks 40,40
leg lifts 30,20,20
holding 5 seconds, crunches 35, 20,20
side bends?  3 sets of too many to count
ab vacuum 3 sets of 45 seconds


Monday 6-24-13
leisurely bike ride 6 miles
plank 122 seconds
ab vacuum 45 seconds
wall hand stand 51 seconds

Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on June 24, 2013, 12:49:58 PM
This is why the poison ivy isn't getting better on my forehead;  I can't refrain from doing stuff.
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on July 01, 2013, 02:25:45 PM
I don't remember anything I did between Monday and Saturday...Maybe I didn't do anything.

Saturday 6-29-13

Johnson 40 broken up into sets
4 sets of 20second planks
4 sets of 10 squats

a very meh 'workout'

Sunday 6-30-13
9 mile bike ride total
2 miles of which was on gravel, grass, or sand.
1 mile of walking because the grass was too thick and I was too tired.

I need to get a camel pack.  I think next pay check.

By the way since March I've lost 10-12lbs.
I attribute it to working out less, eating more veggies but ultimately eating more calories.
In other words DAFUK?

Monday 7-1-13
Today is my ab and shoulder day.  I choose to do nothing instead.
Go me!
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on July 02, 2013, 12:35:28 PM
Tuesday 7-2-13
Dead lift: 135x8, 205x6, 255x4, 255x5, 225x6, 205x6

Clean & Press: 20x12, 35x10, 40x8, 47x8, 35x8, 35x8


I need to work my grip strength and endurance more.
I need to work my anterior delts more.

If I could just hold onto the bar I bet I can dead lift close to or over 400lbs.  Gah what a stupid place to have a weak link.  Should have masturbated more growing up; I'd have Popeye forearms.
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on July 02, 2013, 12:42:21 PM
I forgot about the poison ivy on my leg.  Probably not the most intelligent act to have the bar rubbing against it.

Worth it.

Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on July 08, 2013, 05:38:25 AM
Sunday 6-7-13

Rode 4.5-5 miles at a higher intensity than normal.
My right knee started to hurt.  I need robotic joints.
Who is Jaxx's surgeon?


Monday 6-8-13
I said f#ck the rash, I'm going all out.  Well I didn't go ALL out but at about 80%

I did a modified version of this guy:  http://www.fitnessblender.com/v/article-detail/MMA-HIIT-Workout-Advanced-HIIT-for-Mixed-Martial-Arts-Training/ca/

I only did one set.  waited about 30 seconds between exercises and went for 15 reps instead of time.
The turks I only did 3 each side.  They're a bit time consuming.

My fat body is not used to that much plyometrics.

Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on July 17, 2013, 06:21:35 PM
Did the previously mentioned workout again last Friday I'm guessing.


Saturday 7-13-13
6 miles on the bike.  I went inside to get oil for the bike and realized the humidity f#cked me up.
felt like shit for hours afterwards.


Wednesday 7-17-13
Bench 135lbs 12,12,12
Flies 20lbs 12,12,12
bent over row 35lbs 12,12,12
abs 25,15, 25



Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on July 18, 2013, 03:24:47 PM
Thorsday  7-18-13

3-4 mile rough road bike ride
weighted stadium walks  75lbs  about 200-250 steps
weighted stadium squat jumps 20lbs, 30 terrible, painful, will shattering jumps
Squats 205lbs 5,8
calf raises 70lbs 25,25

I can't believe I used to do stadium shit with someone hanging on my back.  f#ck I'd die now.

The poison ivy cleared up from my forehead so I can train like a warrior again.  The ivy is still on my left arm but that's something I feel comfortable ignoring for the purpose of workouts.

1.5 months from now is my next physical test.  I should have switched gears at the end of last month to start prepping for that.
Now is better than later.

I'm good for my cardio test.
I need to start sprint training and do more agility training for that portion.
I always do pretty well on the strength portion of the test but I want to get used to those heavier weights better this time.
The tests are the only times I push that amount of weight and it's always a shock to my body.
Flexibility...I've been slacking.
Muscle endurance. I need a lot of work.  I decided to switch from sit ups to the plank.  I think my goal is 3 minutes.  and isometric hold for 2 seconds I consider 1 rep so 200 seconds. A little over 3 minutes.  My push ups are probably shitty too.


Much to work on.  Lest I lost some weight so everything will be slightly easier.  Maybe I can ingest a tape worm and lose 10lbs before the test!  j/k j/k

It's also good to see people using the training log section again.  For a while I was the only one posting.
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on July 26, 2013, 05:04:12 PM
Friday 7-19-13
Arm Curls                  30x10,10 20x10,10
Triceps Extensions    30x10,10,10,10
Clean n Press            60x10,10
Lateral Raise             20x10,6
Heavy Push Press     135x6
Plank                         90sec,90
Side Plank                 45/45, 45/45
1 arm Farmer carry    50lbsx 1 lap, 1
Popeye                      30lbs toward

I should have done this Saturday.  I gassed really quick because I was still recovering from Thursday.


Tuesday 7-23-13
Push ups                30,11  weak sauce
Squats                    155x10x9
Triceps Extensions  30x10,10
Calf Raises              90x20,30
Incline Bench           135x10, 115x10
Lunges                     40x10,10
Heavy Push Press    115x9,8
Neck                         x10,10  (yes,no,I don't know)
Good Morning           60x10,10


Friday 7-26-13
Plank                  90sec,66
Side Plank           50/50, 47/45
Hvy upright Row  90x8,6
Ab Vacuum          40sec,40
1h farmer carry   65x2lap,2
Arm Curl              35x10,4, 20x10
Bent over Row    35x10,10
Popeye                25x toward,away

Today's workout didn't push my cardio too much or my legs at all really.
I'll do the cardio workout tomorrow.

I need to adjust the loads a bit on both splits for better muscle balance.

I was going to do dead lift as well but my forearms wouldn't have been up to the task.
I think I'll do the planks first, then dead lift then everything else next time.

My anaerobic cardio has gone to shit and it's annoying.  f#ck you evil 3 leaved plant.
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on July 29, 2013, 03:28:34 PM
Saturday 7-27-13
Did a runner's warm up which was:
skips
butt kicks
30 second or so jog
backwards jog
side shuffle
high knees
carioca

I discovered on the jog and a low level attempt at the t test that my knee is still too jacked.
yeah I can squat hundreds of pounds no problem but the second I try jogging, running, or sprinting my knee feels like it's about to go out.

I'll do my best to continue to do the warm ups but it looks like I'm dropping anaerobic cardio/agility from my test again.

I ended the suck day with a 2 mile bike ride which I could barely finish the last half.  Stupid knee.
I also need to get my bike to a shop.  It's done well for the past decade but I need a pro to get it back up to 100%.


Monday 7-29-13
So my plan for the workouts this week was to reduce the weight and increase reps and sets.
I managed to increase the reps but was still too dead to even begin the 3rd set.

I'm thinking new plan: bw exercises with the exception of a few power lifts.

Push ups              35,22
Squats                  185x10,10
Tricep Ext              20x15,15
Calf Raises            90x25,25
Incline Bench         135x15,115x15
Lunges                  40x15,15
Hvy Push Press     115x9,8
Neck                      10,10
Gd Morning            90x10,110x8

I split this workout into mini sets.  Selecting 2-3 exercises and doing those circuit style until I did two sets.

My core does feel stronger already from this new routine.
This might just be a thing where I have to keep doing what I'm doing until my anaerobic cardiovascular system doesn't suck anymore.

Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on August 11, 2013, 02:48:41 PM
I hurt my left knee last Saturday the 3rd.  Today is the first day I've worked out since.

The knee really isn't better but doesn't hurt to do things now so I went for it.

Plank                    94sec, 67sec
Side Plank            54/52sec,  20/20sec   the dead lifts took their toll on the planks
Hvy Upright Row  90lb x8,8,7
Ab Vacuum            45,45
1 hnd Frm Carry    65lbs,65lbs  I didn't feel like dragging this to the garage so i walked back and forth in the basement.
Hammer curl          20lbs x15,15
Dead lift Each set 1 rep 205, 255, 305, 335, 305, 275, 245, 225

Seems 335 is my current max.  I barely made it up before my grip gave out.  The next two sets I almost dropped the bar too.  Actually one of them I did drop it but it was close enough to the ground to not matter.

My last post is wrong.
My cardio isn't that horrible.  My muscle endurance is also terrible and that is what's killing it.
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on August 26, 2013, 01:18:42 PM
Friday

Biked 10 miles.  New best


Sunday

 I decided to warm up my legs a little before biking.  I discovered I can run again.  Apparently the tournament injury a few weeks ago put my knee back to where it is supposed to go, or at least mostly supposed to go.

I did a basic 'sprinters' warm up.  Both knees were mildly sore later that day.

If things continue in a positive direction, the agility and anaerobic cardio portion of the Test will be back on for next month.

Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on August 30, 2013, 03:43:14 PM
Did 8 laps on a small to medium bmx course.  It was a lot of fun.  It required far more anaerobic cardiovascular activity than I anticipated.
Between the workout and the sun I'm quite fatigued.
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: James Mellen on August 31, 2013, 05:25:47 PM
You REALLY need to start eating right, working out does nothing without the proper diet. my advice for what to eat, keep up eating the fruits, eat more vegetables. CUT ALL : Sugar, Alcohol, Preservatives for a start. Also, drink only water. As for working out, you can really forget about weight lifting intill later, your best bet is all bodyweight training. a good example would be to look at Insanity for help ( you don't have to buy it, just see the type of exercises, HIIT ). A good goal plan would be to set physical challenges for yourself, like a muscle up, 100 consecutive push ups, one legged pistol squat, ect.
Really good sources of Info would be to Youtube Elliott Hulse, hes a strength coach that's also a lot of other things :) you'll see lol
if you really wanted to, you can just do all the WOD at this site, there pretty affective. but as I said, diet is THEE most important  ;D
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on September 05, 2013, 01:49:43 PM
Reply to James   I have a feeling you posted that after reading, what like one of my posts?
I already do almost everything you suggested.
One thing I'll never cut is alcohol.




Back to my regular post.
I've been going through a lot of stressful things the last 3-4 weeks.  I don't think my PT test this Sunday will be stellar.
Sounds like an an excuse.  However the difference between negative factors and excuses is that excuses are not part of the cause for lack of performance. 

I'd go into detail but this is my workout journal not my bitch journal.

My knee seems better so I'll be doing the sprinting portion.  I really don't think I'll have a good time.


I wasn't planning on doing anything before the test but I did 2 miles on the bike last night.  Working out:  the one good way I deal with stress.

I need to take it to the shop.  Poor thing is old and a bit worn out, especially from all the miles I've put on it this year.
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on September 10, 2013, 10:30:21 AM
Got really really drunk Saturday so I had to post pone the test till next Sunday.

I don't know why but my quads were incredibly fatigued and sore from Saturday too.  I have no idea what's up with that.

It's really hard to keep my head in the game.  Too many things going on right now.



Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on September 15, 2013, 05:07:26 AM
The long awaited testing day.     CTR

Time:  1000
Temp: 82
Wind: SW 16mph    Except for biking, perfect weather!  I'd enjoy 0 wind for the bike ride.
Humidity: 49%

Weight: 225


Flexibility, Anaerobic cardio, Aerobic cardio, Muscle strength, Muscle endurance.


Flexibility
Left back reach:
Right back reach:
Sit n Reach:
Horizontal splits:
Left splits:
Right splits:

Anaerobic Cardio
100m Sprint:  13:85   New Best
T Test  :    12:15


Aerobic Cardio
2 mile bike ride:  09:40  New Best


Muscle Strength
Clean n Press(150):  150
Squat(338):
Dead lift(450):


Muscle Endurance
Push ups:  51
Plank: 65 seconds




compared to two years ago:
I've lost 6bs
dropped bmr by 5%
gained 2-4 lbs of muscle
improved my dead lift by over 30lbs

of course I was doing really well this time 2 years ago. In between these two times have been shit.

Scrolling through my workouts over the years.  I actually do a lot more lifting than I thought.

Need moar calisthenics and cardio!

Which is odd because I way prefer calisthenics too.
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on September 23, 2013, 07:01:06 PM
Looks like I've missed posting a few work outs.

Friday 20 Sept 2013
3-4 pull ups
5 negative pull ups


Saturday 21 Sept 2013
.5 mile jog with the same old problem
around 5 sprints, working mainly on technique.  My starts have improved a bit.


Monday 09 Sept 2013
Iso squats 60s,60s,65s
planks 60,65,70
later in the day a 2+ mile bike ride
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on September 25, 2013, 05:43:31 PM
Today's workout wasn't as easy as I thought it'd be

Wednesday 25 Sept

 pull ups, chin ups.  pretty much the same thing.  I don't know which is which so I'm going to call pull ups with palm away.

Negative Pull ups:5,5
Negative Chin ups: 5,3 (chin ups area easier for me but after doing these 15 times I was too tired for the last two)
Overhead squat 95x6, 75x10,10
Dead lift:  205x6, 225x6,3

Only 3 exercises but a rather complete and fatiguing workout.
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: Nick Holmes on September 25, 2013, 06:38:08 PM
pull ups, chin ups.  pretty much the same thing.  I don't know which is which so I'm going to call pull ups with palm away.
Yep, palms away are pull ups and the palms toward yourself are the easier chin ups.
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on September 30, 2013, 12:46:13 PM
Thanks Nick!

Monday 30 Sept

I was too sore to workout Friday and I helped someone move and drink cheap whiskey so no workout until monday. 

Today's workout kinda looks like a cluster f#ck of things but it can be broken down into 3 categories.

1. martial drills
2. aerobics
3. calisthenics


Front kicks and crescent kicks:  didn't count them, not that many
front & back rolls from kneeling
side rolls from kneeling
6 step 3/3, 5/5   the #/# means counter and clockwise.
hip escapes

Jumping jacks 100
Jump rope 200,100

Plank 60, 60
Hindu push ups 15,10
Hindu Squats 25,20
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: Ryan A. Vetter on October 06, 2013, 08:05:56 AM
My right knee started to hurt.  I need robotic joints.
Who is Jaxx's surgeon?

If that were possible you'd be doing inhuman performance, then what reason would there be to improve? However I did get a good chuckle out that quote, the latter part I mean. I think you've made great progress since you've started, and I think you'll do twice as well two years from now.
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on October 07, 2013, 04:50:16 AM
Thank you.    I mean just a replacement of the joint and of course ligaments and and any hosed tendons but not the muscle.   If however it was more robotic.  I'd still have parts of the core and upper body to improve.

Lets say the cybernetics took over so my strength, flexibility and everything else was static.  I'd still practice movement exercises  but I'd focus more on developing my mind at that point.  I endeavor to improve for the sake of improving, not so much for the results.  Results are just my reward for the effort.


Wednesday 2 Oct


Dead lift              205x6, 6
 lat pull down:    145x5/5,5/5
Over head squat: 65x10, 10, 10
1h farmer carry    40x2/2, 2/2, 2/2           

That whole workout felt a bit off.  Everything was harder, my forearms gassed immediately.  I was a bit sleep deprived but that usually isn't a big factor outside of motivation.
My life is a bit sorted out so I'm back at a manageable level of stress.   Maybe it was just a bad day, they do happen.


Friday 4 Oct

Did this workout.  I have to admit I'm not used to plyo movement.  It always happens leading up to the pt test.

I did 25 seconds of work and 20 seconds of rest.  I'm not at a level for 2:1 yet.   Turkish I used 20 lbs.  35 was a bit too much.


Saturday 5 Oct
Near the end of our party I rolled with a guy.  He won via me not intelligently defending well enough.   It was a great back and forth battle.


After Sat and Fri my back is toast.  It's Monday morning and it's still so sore.  IF I workout today I'tll be only limbs, need to keep the core out of it. 


Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on October 22, 2013, 02:55:53 PM
I swear I've been doing stuff....actually I still have last Wednesday's on my phone.  just a min.

Wednesday 16 Oct 2013
Dead lift: 180x10, 225x6, 245x4  (I accidentally based this off my weight percentage instead of 1rm.)  Tomorrow will be along the lines of 265
Pull up 5, 4 negatives
Chin up 5, 5 negatives
Overhead squat:  95x4, 85x10,6, 90x10 (I was having a problem with form early on.  Between having a guy record me and kinesthetic feel I figured out my grip was too far apart.  I should easily do 95lbs now.  Something like knowing grip is too wide should be obvious...  I'm just a dunce.

1hand farmer carry:  60x 2/2, 2/2, 1/2  My forearms were too gassed to hold the weight so I put it on my shoulder.  This required far stricter technique,  meaning keeping my body upright and not leaning at all. The fact that this modification works was shown to me when my left side gave out during the 3rd set.  I think I'll make this a thing so I can focus all my forearm strength for the pull ups and dead lifting.



Thursday 17 Oct 2013

Moving a bunch of heavy ass shutters for several hours.  Considering my workout from the day before this shit sucked so much.

Friday
The day before ended up not being a rest day and I was far too sore to do anything this day or any other until monday


Monday 21 Oct 2013
chest flies 20lbs 10,12,12,12
ab ball crunches 20,20,20
leg lifts 20
stair climbs & sprints 1 flights, 1, 2, 2 flights


Today (Tuesday) I moved a bunch of shutters again  I may be too sore for working out tomorrow. Those big ass boxes are around 80lbs
Good thing I've been working my traps or shit would be way harder.

Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on October 24, 2013, 10:13:23 AM
    Wednesday 23 Oct 2013

I found out the hard way that my school's gym closes at 1900.  So unfortunately I only got 10 minutes of eleptical in.
5 elevation 45 resistance.
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on October 27, 2013, 01:58:27 PM
Friday rode my bike 4 miles.  The cold kicked my ass.

Sunday, today I moved furniture.  I might go to martial arts tonight too.  Depends how I feel mentally and physically. 
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on November 12, 2013, 01:19:52 PM
Apparently it's been a while since I've posted.  No surprise.  I was busy moving and started a new job.
The 2 week crazynado is over. 

10-11-13 Sunday

Unfortunately I was on call and didn't get to finish my workout.

Jumping jacks: 100,50,50,50
Push ups:         15,15,20
straight leg sit ups: 20,25,25
squats:  20
Lunges:  15, 20

Next time I'll try harder to finish 5 sets.

I also finally bought a yoga dvd that should arrive at the end of this week.
I plan to do this every morning as long as I'm not too sleep deprived.

Namaste yoga is the only series I've enjoyed.
http://www.amazon.com/Namaste-Yoga-Complete-First-Season/dp/B005HRNDH8/ref=sr_1_1?ie=UTF8&qid=1384291304&sr=8-1&keywords=namaste+yoga
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on November 16, 2013, 11:03:37 AM
Wednesday 13 Nov 13

Elliptical: 5 elevation 41 resistance. 10 minutes
Dead lift: 225x6, 265x4, 285x4
Pull up:  neg 5, neg 5
Chin up:  neg 5, neg 5
Front Squat: 90x10, 135x10, 165x10
Back squat:  185x 10
Chest flies:  35x10, 10, 10


Friday 15 Nov 13

The only thing not sore on me were my abs, so...

Jumping jacks 100, 100
Plank 60sec, 60sec
straight leg sit ups 15
ab vacuum 45sec
crunches 25,
leg lifts 25

That looks really lame on 'paper'.  Clearly I need to work the abs more


Saturday 16 Nov 13

About 20 minutes of yoga
2 mile bike ride in insane wind.
 Going down hill, peddling and still losing speed.  crazy wind.
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on December 21, 2013, 12:33:47 PM
Looks like it's been a while since I've posted.  Work has kept me too busy and sleep deprived to workout regularly. 

I hurt my back on Thanksgiving messing around with lever progressions.  It wasn't the progression itself but doing something else that f#cked me up.  I pulled and strained my traps and lats pretty bad.  I even had to go to the chiropractor twice because my shit was all messed up.  Everything is better now except my right rhomboid major and maybe some other small muscles in that area.  I still haven't worked my upper body since that day.


Sunday 15 Dec 2013
Did a difficult sparring session where we take turns standing in the ring and fight one person after another.  I took a minor injury from that.  Throwing a hook while stepping to the side I was caught by a punch that shifted my body's momentum in a different direction than what my shoulder wanted.   Was finally able to go to the chiropractor for that yesterday, which was when he finished fixing my back alignment.  The shoulder still hurts to use full ROM or pick up some things.  Though I think it'll be better by next week.  Took so long getting it fixed so my recover was set back by that.


Unknown date in Dec 2013
I don't remember the workout dates but I've been focusing mainly on my legs and a little on my abs since Thanksgiving.
I've been doing plyometrics going up 4 flights of stairs.

I watched almost human, the episode where they made 24 flights of stairs seem like a big deal.
So for my workout my warm up was walking up24 flights of stairs followed by sets of plyo.
Every step
Every two
Every three
Every Four
then going back down, 3, 2, 1.

Saturday 21 Dec 2013
ab ball crunches 20,20
Leg raises:  20,20
Side planks: 40/40sec 40/40
ab vacuums:  40, 45
2 sets of going up all the stairs
the ladder plyo of doing every 1,2,3,4,3,2,1 steps (1 & 4 are the hardest)
Finally I did two sets of sprints, 2 every step, 2 every other step.


Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on March 18, 2014, 06:21:19 AM
Apparently it's been a while since I've posted.

Back on thanksgiving I jacked up my back.  Later I jacked up my shoulder sparring.
My back is better, my shoulder has been obnoxiously slow to heal.  For a while I was going to the chiropractor twice a week.


During this time I hit up my core and legs to the point that I jacked up my hamstrings.
They're still kinda jacked.  The muscles are really tight so I've mostly drifted from strength or endurance training for yoga and stretching.


Last week I've finally been able to do big boy push ups again.

Needless to say my upper and lower body is pretty weak right now.  At least my core is still decent...for the most part.


Biking I have a hard time hitting even 2 miles now.  My legs are so gassed afterwards.

Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on March 18, 2014, 06:22:54 AM
Obviously I skipped the biannual physical test this month.

I'm still very hesitant to put heavy weight in my right hand.  Don't need the strain to the shoulder.
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on May 20, 2014, 02:02:29 PM
I'm still alive!

I did 40 whole push ups today!

I did 1 or 2 sets of ab vacuum for 45 seconds each

I did various types of lunges between 15-25 each leg (seemed like a lot more when I was doing them).

2 sets of 10 good morning with a 5 gallon container of water

The majority of my workout was a series of footwork drills/ladder work.
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on July 03, 2014, 07:13:53 AM
I really am still doing stuff...off and on.

Today I did what is basically a dead lift and clean n press with a 5 gallon water container.  1 set of 50 reps.

For whatever reason I decided to participate in Ramadan.  Though I eat breakfast about an hour after sunrise.  I'm not getting up early for that.  I also drink water through out the day.

The other day I hit a new best for the plank.  2:02 seconds.  I thank the aid of a yoga mat.  The extra grip really helped.

I've also been doing a new series of lunges  heres a video:  http://www.youtube.com/watch?v=HAfEGsJqJjA
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on July 29, 2014, 10:40:47 AM
So guess what my dumb ass did?  yep blew out my left knee again.

I was doing box jumps in a sand pit.  Returning to the ground is when it happened.  As such I'm blaming this on the sand.  I figured this would happen when jumping from the sand.  oh well this time it isn't nearly as bad as the others.

This sucks, I can't remember the last time my legs felt so solid.


Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on February 04, 2015, 09:35:16 AM
So since then my knee got better.

I took up soccer in the late summer and fall. (mildly hurt my left knee twice over 2 months)


My right shoulder is getting better but still feels...not 100%

Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on March 06, 2015, 10:22:12 AM
Wednesday 4 March 15
4 sets of jumping jacks totaling 250
9 sets of tabata agility ladder training


Thursday 5 March 15

Hindu push ups 3x10

straight leg sit ups 2x40


Friday 6 March 15

8 sets of HIIT tabata ladder work

multi direction lunges x10
Squats 35lbs x15
 calf raises x20
good morning 35lb 2x12
fire hydrants x10
kick backs x10

Saturday
Some much needed yoga

Sunday
First soccer game of the season (FML)

Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on September 11, 2015, 02:31:41 PM
So much has happened since my last post.  *sigh*
Half of it good at least.

So I guess it happened in February or March.  Due to malnutrition or some other cause, I would be sore from any amount of exercise for days up to two weeks.
I decided to ignore how sore I was and pushed a workout.  It was going great.  I did sprints, goblet squats and several other exercises.  Well on an evil fluke, near the end of my workout I was reaching for a db for the last set on one of the exercises and felt a sudden and sharp pain in my back.
I immediately stopped and laid on my back to rest it.  After a few minutes I did a full body stretch and felt fine.  I thought it was no biggie because that area had mildly hurt off and on over the past few weeks.   Well this time was different.  After lying down to bed the pain came back in force.  I couldn't find any pose that didn't hurt like hell.  I was up all night and in the morning went to the chiropractor. 

Months later my lower back still isn't 100%.  I can do most things just fine but when the back gets fatigued it starts to ache.  If I try to dead lif 180lbs or more it really hurts.  I've slowly found exercises that seems to help it.  Good morning and romanian dead lifts seem to work the best.  Except for the run and lifts, it shouldn't be an issue.

On the bright side my shoulder is 100% better and more flexible than before I hurt it.
My knees are better but I wouldn't say 100%.  I still have to be careful with them.  I bought a pair of knee sleeves for some extra support.  Other than getting sore from going up and down stairs too much I haven't had an issue.


Tomorrow is my physical readiness test.

I think I'll do shit on most categories.  I'll do the best I can and see were I'm at.
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on September 11, 2015, 02:52:11 PM
The long awaited testing day.     CTR/PRT

Time:  0900-1200
Temp: 70-74
Wind: 5 mph
Humidity: 46%

Weight: 242ish


Flexibility, Anaerobic cardio, Aerobic cardio, Muscle strength, Muscle endurance.


Flexibility
Left back reach: +2 1/4"
Right back reach:  1/5"
Sit n Reach:  +2"
Horizontal splits: -12"
Left splits: -8"
Right splits: -6"

Anaerobic Cardio
100m Sprint:  00:12:98
T Test  :    00:12:05


Aerobic Cardio
1 mile run(8):  13:18:00


Muscle Strength
Clean n Press(160):n/a
or Pull up(1)  completed.
Squat(360): lack of equipment.
Dead lift(420):  only had 300lbs but did it fine.


Muscle Endurance
Push ups(100):  49
Plank(2:30):  01:30
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on March 13, 2016, 03:26:27 PM
Time:  1000-1300
Temp: low 60's
Wind:  mph
Humidity: %

Weight: 247


Flexibility, Anaerobic cardio, Aerobic cardio, Muscle strength, Muscle endurance.


Flexibility
Left back reach: +2"
Right back reach:  0"
Sit n Reach:  -4.5"
Horizontal splits: -14"
Left splits: -7"
Right splits: -6.5"

Anaerobic Cardio
100m Sprint:  00:17:43
T Test  :    00:10:17


Aerobic Cardio
1 mile run(8):  12:58


Muscle Strength
Clean n Press(163):  completed
or Pull up(1)n/a
Squat(360): lack of equipment.
Dead lift(370): completed


Muscle Endurance
Push ups(100):  36
Plank(2:30):  completed
Title: Re: Jay's Journal of what not to do (critiques and blatant mockery welcome)
Post by: jay_22_15 on November 05, 2016, 10:05:32 AM
I was working too much to do my physical test in September.  I'm working around 16 hours less now so I might be able to do one this month.

the other day I did around 5-7 sets of squats.

A day later I did assisted pull ups and inverted rows.

I was going to do yoga today but I didn't.  I'm getting really restless at work now so I'll try to sneak in some leg exercises.