Alfred's self hating log of pointlessness

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Alfred_E._Neuman
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Re: Alfred's self hating log of pointlessness

Post by Alfred_E._Neuman » Mon Apr 25, 2016 12:39 am

Mickey O'neil wrote:I thought you quit?
Alfred_E._Neuman wrote: Ended at my favorite caffeine injection spot and got myself a fix.
I took a month totally off. It's only a treat on the weekends now. I just need to make sure I don't get back to needing a bajillion cups a day just to get by.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Re: Alfred's self hating log of pointlessness

Post by Mickey O'neil » Tue Apr 26, 2016 1:27 am

I need to do this.
Alfred_E._Neuman wrote:
Mickey O'neil wrote:I thought you quit?
Alfred_E._Neuman wrote: Ended at my favorite caffeine injection spot and got myself a fix.
I took a month totally off. It's only a treat on the weekends now. I just need to make sure I don't get back to needing a bajillion cups a day just to get by.

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Re: Alfred's self hating log of pointlessness

Post by Alfred_E._Neuman » Tue Apr 26, 2016 10:02 pm

Sun 4/24/16

Strength endurance before breakfast:
Warm-up with JM and Pistols:

Pistols x 7, 6, 5 l/r

8 rounds of:
Pull-ups x 8
Push-ups x 16 (8 close/8 normal hand placement)
Squats x 16 (first 5 rounds were 8 side to side squats each side, last 3 were regular squats)
Rest 1:00 between rounds.

Walked for an hour and a half around Piedmont Park and the beltline before lunch.


Mon 4/25/16

Super tired after work today, just some rope skipping for 15 minutes.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Re: Alfred's self hating log of pointlessness

Post by Alfred_E._Neuman » Tue Apr 26, 2016 11:12 pm

Tues 4/26/16

Upper push/squat after work:

1-arm push-up to bench: 4, 4, 4, 3, 3 l/r

Straight bar dips: 8, 8, 8, 8, 8

Pistols alternated throughout: 5, 5, 5, 5, 5, 3, 3

L-sit x 3 to fail
Last edited by Alfred_E._Neuman on Sat Apr 30, 2016 2:00 am, edited 1 time in total.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Re: Alfred's self hating log of pointlessness

Post by Alfred_E._Neuman » Wed Apr 27, 2016 10:59 pm

Wed 4/27/16

After work:

Upper body pull, low back, and a few skills.

Warmed-up with Front Lever and Elbow Lever practice. Can now do a good elbow lever on the floor, which is harder than off a bench. Front lever is progressing slowly.

75 pull-ups total done in as few sets as possible. Rest as needed between sets. 13, 11, 10, 10, 12, 10, 9
Practiced handstands against the wall between pull-ups for a few "sets"

Back bridge and HLR to finish.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Re: Alfred's self hating log of pointlessness

Post by Alfred_E._Neuman » Thu Apr 28, 2016 11:05 pm

Thurs 4/28/16

All 'round session after work:

Dips on rings x 16 x 3 sets
alternated with
Side to side squats x 5 l/r x 3 sets

Push-ups: 25-30 x 3 sets
alternated with
Archer pull-ups: 3 l/r x 3 sets

NFTWD x 30 each leg x 2 sets, step up to bench

Hanging knee raises and L-sits for giggles.

Will try and get some rope skipping and swinging in before breakfast tomorrow.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Re: Alfred's self hating log of pointlessness

Post by Alfred_E._Neuman » Sat Apr 30, 2016 2:02 am

Fri 4/29/16

Before breakfast:
10 rounds of
Skip rope x 200
Swing 28kg x 10l/10r
Finished in just under 24 minutes.

Hope to get out for a bike ride in the morning and do some skills practice in the afternoon.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Re: Alfred's self hating log of pointlessness

Post by Alfred_E._Neuman » Sun May 01, 2016 11:37 am

Sat 4/30/16

Rode the touring bike around the city for a couple hours in the morning, ending at the coffee shop.

Worked on skills in the afternoon for a little over an hour with much resting:
Front levers
1-arm push-up negatives to the floor
Elbow levers
Skin the cat
Handstand
L-sit
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Re: Alfred's self hating log of pointlessness

Post by Alfred_E._Neuman » Mon May 02, 2016 10:36 pm

Sun 5/01/16

Went for a short walk in the morning.

Total body session in the afternoon:

Warm-ed up with JM and pistols x 4, 3, 2, 1 l/r

8 circuits of:
Chest to bar pull-ups x 5
Push-ups x 20 (10 close, 10 regular hand placement)
Side to side squat x 8
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Re: Alfred's self hating log of pointlessness

Post by Alfred_E._Neuman » Wed May 04, 2016 10:50 pm

Mon 5/02/16

Rest day after long day at work.


Tues 5/03/16

Squat/Upper body push after work:

1-arm push-up to bench x 4 x 5 sets
Pike push-up with feet on bench x 8 x 4 sets

Pistols x 5, 5, 5, 5, 5, 3, 3 done between sets of push-ups

L-sit x 3 to fail. These are hard for me. Not sure if it's the leverage or just a lack of strength.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Re: Alfred's self hating log of pointlessness

Post by Alfred_E._Neuman » Wed May 04, 2016 11:33 pm

Wed 5/04/16

Upper body pull and low back/abs after work:

Front lever and elbow lever practice x 4 holds each.

50 pull-ups, sets on the minute: 10, 8, 8, 8, 8, 6, 6 = 52 in 7 sets.

Bridge x a bunch of holds

Rows to bar with feet elevated x 10 x 3 sets

HLR and knee raises for abs
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Re: Alfred's self hating log of pointlessness

Post by Alfred_E._Neuman » Mon May 09, 2016 10:07 pm

Thurs 5/05/16

Full body cals,
Pistols/straight bar dips x 3 sets
Skin the cat, L-sits x 3 sets
Row 1k, 30 push-ups x 3


Fri 5/06/16

Conditioning before breakfast:
10 x
Jump rope x 200 skips
Swing 28kg x 10l/10r
done in 23:00


Sat 5/07/16

Walked for ~5 miles in the morning.

Worked on skills for an hour in the afternoon. Front lever, L-sit, skin the cat, handstand, 1-arm push-up negatives, elbow levers. Each skill for 5-6 holds/sets.

Walked around Oakland Cemetery in the evening.


Sun 5/08/16

Rode the touring bike around the city for almost 2 hours in the morning.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Re: Alfred's self hating log of pointlessness

Post by Alfred_E._Neuman » Mon May 09, 2016 11:12 pm

Mon 5/09/16

After work:
warm-up with joint mobility

Dips: 15 x 5 sets
alternated with
Pistols: 5l/r x 5 sets

Pull-ups: 10 x 6 sets
alternated with
Side to side lunges x 8 x 3 sets

HLR for the abs.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Re: Alfred's self hating log of pointlessness

Post by Alfred_E._Neuman » Wed May 11, 2016 10:58 pm

Tues 5/09/16

After work:

Warm-up with joint mobility.

Worked on Front Levers and handstands for ~20 minutes. Getting better at the handstand, front lever no so much. May just be too long to make quick progress with this.

Elbow lever x 3 holds on bench
alternated with
Rear delt fly with rings: 10 x 3 sets

Push-ups: 20, 18, 16, ......, 2 with 5 breaths rest between sets. Surprisingly hard. Had to rest in the up position a couple times in the middle sets.


Wed 5/10/16

Row 5k in 21:15. Easy pace but I can tell I haven't been putting the seat time on the erg lately. Weather's been too nice to sit in the spare room. Wanted to go for a run, but I'm not about to risk my knee and hip acting up again.

Finished up with some L-sit practice on the rings.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Re: Alfred's self hating log of pointlessness

Post by Alfred_E._Neuman » Thu May 12, 2016 11:44 pm

Thurs 5/12/16

After work:
warm-up with a few pull-ups and pistols

1-arm push-up to bench: 4, To lower bench x 2, 2, 2 l/r
alternated with
Pseudo archer pull-ups: 3, 3, 3, 3 l/r

Knee raise from dip hold on rings: 15, 15, 15, 15
alternated with
Elevated lunge: 4, 4, 4, 5 l/r

Ring rows x 10, 10 Keeping hands in same position as front lever.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Alfred_E._Neuman
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Re: Alfred's self hating log of pointlessness

Post by Alfred_E._Neuman » Mon May 23, 2016 10:20 pm

Fri 5/13/16

Before breakfast:
Skip rope x 200
Swing 28kg x 10l/10r
x 10 rounds in 23:11


Sat 5/14/16
Walk for ~1.5 hours in the morning with 20# ruck

Skills work in the afternoon:
Front lever, hand stand, elbow lever, L sit


Sun 5/15/16
Pistols x 7, 7, 7 while breakfast cooked.

1.5 hour bike ride in the morning. Stopped at the park and did 8 sets of pull-ups. Push-ups x 30, 30, 25, 25, 20, 20, 15, 15


Mon 5/16/16

Rest day


Tues 5/17/16

1-arm push-up to lower bench x 2 x 5 sets
alternated with
Pistols 5 l/r x 5 sets

Dips: 12 x 3 sets
alternated with
Airborne lunge x 5 l/r x 3 sets


Wed 5/18/16

Row 5k


Thurs 5/19/16

PUll-ups x 10, 10, 10, 8, 8, 8, 6
alternated with
Push-ups: 7 sets to comfortably hard stop, varying grips each set

Fri 5/20/16

Before breakfast:
Skip rope x 300
Swing 28kg x 15l/15r
7 rounds in 23:50


Sat 5/21/16

Ruck 1.5 hours in the morning.

Skills practice in the afternoon.


Sun 5/22/16

Pistols x 8, 8, 7 l/r while breakfast cooked.
Rode the touring bike around the city for 1.5 hours in the morning.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Alfred_E._Neuman
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Re: Alfred's self hating log of pointlessness

Post by Alfred_E._Neuman » Mon May 23, 2016 11:01 pm

Mon 5/23/16

After work:
Warm-up with push-ups x 20, pull-ups x 10

Commando pull-ups x 8 x 6 sets, altnerating hands each set
alternated with
Dips: 12 x 6 sets

Body rows x 10 x 2 sets

HLR x 5 x 4 sets

Will work legs and some other stuff tomorrow.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Alfred_E._Neuman
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Re: Alfred's self hating log of pointlessness

Post by Alfred_E._Neuman » Wed Jun 01, 2016 11:19 pm

Tues 5/24/16

Pistols x 5 x 5 sets l/r
Airborne lunge x 5 x 4 sets l/r
BW squats x 20 x 3 sets

Elbow levers, front lever practice, abs worked in between sets of legs


Wed 5/25/16

YRG Fat Burner after work


Thurs 5/26/16

Row 25:00 after work, steady state


Fir 5/27/16

Before breakfast:

Pull-ups x 7, 6, 5, 5, 5 with 3 seconds up/3 seconds down
alternated with
Archer push-ups: 5 x 5 sets l/r

Reverse flys with rings: 10 x 3 sets

ab wheel x 5 x 3 sets from knees


Sat 5/28/16

Walk to the coffee shop and back in the morning.

Practice handstands, elbow levers, front levers, L-sit, skin the cat in the afternoon


Sun 5/29/16

Ride the touring bike around the city for an hour and a half in the morning.


Mon 5/30/16

Walk for 45 minutes in the morning.

In the afternoon:
1-arm push-ups to low bench x 2 x 5 sets l/r
Pull-ups x 14, 12, 10, 10, 10

Abs


Tues 5/31/16

Rode the bike to work for the first time since I got the new job. Forgot how good if feels to ride a bike to work.

After work:
Pistols x 5 x 5 sets l/r
Practice elbow levers, front levers, skin the cat


Wed 6/01/16

Commute by bike

After work:
chest to bar pull-ups x 5 x 4 sets
alternated with
Dips x 12 x 4 sets

Body rows x 10 x 3 sets
alternated with
plyo push-ups x 15 x 3 sets, hopping hands between wide, standard, and narrow grips.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Alfred_E._Neuman
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Re: Alfred's self hating log of pointlessness

Post by Alfred_E._Neuman » Tue Jun 07, 2016 10:55 pm

Thurs 6/02/16

Ride bike to work and back. New commute is only just over 5 miles round trip.

YRG strength builder after work.


Fri 6/03/16

Before breakfast:
Pull-ups x 6, 6, 6, 5, 5 with 3 seconds up and 3 seconds down
Push-ups x 20 super strict x 5 sets
Skip rope x 100 skips between sets


Sat 6/04/16

Rode the touring bike around for a couple hours in the morning.


Sun 6/05/16

Pistols before breakfast: 10, 10, 8 l/r
Finally got 10 reps per leg. Yay me.

Walked to the coffee shop and back, about 45 minutes to an hour.

Upper body pull and abs in the afternoon:
Pull-ups: wide, regular, chin grips to hard stop with a brief rest between grips x 3 times through the cycle
Commando pull-ups: Touch each shoulder to the bar x 4, 3, 3 with each hand forward
Body rows x 10 x 3 sets

Elbow levers, HLR, and russian twists for midsection and low back


Mon 6/06/16

Rode the bike to work and back.

Upper body push in the afternoon:
Dips: 15 x 5 sets
Ring push-ups: 10 x 3 sets

Very tired. Head is killing this afternoon for some reason.


Tues 6/07/16

Rode the bike to work.

Took the day off of any cals because my head is killing me again and I'm extremely tired. Work has been very stressful.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Alfred_E._Neuman
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Re: Alfred's self hating log of pointlessness

Post by Alfred_E._Neuman » Mon Mar 13, 2017 10:31 pm

Time to resurrect this pile of shit.

I've been in a funk for quite a while. Motivation is there to train, but time and energy are zero. I wanted to work some running back in for this year, but my left knee hurts the next day after every run. Torn meniscus was the diag last fall. Doc didn't recommend surgery as he didn't think it would significantly help vs. risks associated with scoping it. So...

Been doing a lot of rucking, even doing the 2.5 miles to and from work at least 2-3 days per week. Longer walk home on Thursday nights and at least an hour or so once during the weekend. No motivation to sit on the erg for long duration right now.

Been doing a 50/20-ish thing with bench and squat as just a way to hit some basic progressions on strength. Resting ~1:30 between sets, when I can crank out sets of 5-6 reps with a couple in the bank for 10 sets in 20 minutes I bump the weight up. Assistance is whatever BW/KB/CB stuff I feel like throwing in.
Haven't been doing mobility worth a shit. Need to remedy that.

Don't have any plan, and need to come up with something. I'm thinking of the Primal Stress program from Sonnen. I've liked it in the past and he builds in his Intu-Flow warm-ups and longer yoga type flows on active recovery days. Need to read through the entire program again and re-familiarize myself with it before starting it up.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Alfred_E._Neuman
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Re: Alfred's self hating log of pointlessness

Post by Alfred_E._Neuman » Mon Mar 13, 2017 10:39 pm

Wed 3/08/17

Walked to work and back. 2.5 miles each way.

JM warm-up

Squat:
165 x 4 x 10 sets, ~1:30 rest between sets. Keep the weight here for at least one more workout.
RDL: 165 x 6 x 4 sets

Swipes with 2 x 15lb clubs for 10 x 5 sets.


Thurs 3/08/17

Walked to work.
Took the long way home through Avondale and walked for ~1.75 hours on the way home.

Fri 3/10/17

Rode the bike to work and back as it was raining.

JM warm-up
Bench: 145 x 5 x 10 sets, ~1:30 rest between sets. Go up in weight next time.
BW rows x 10 x 5 sets, 1:00 reset between sets.
Mills and shield casts with 15lb club for shoulder mobility.


Sat 3/11/17

JM warm-up
Squat: 165 x 5 x 5 sets, 4 x 5 sets, rest ~1:30 between sets.
Cleans: 28kg x 10 l/r x 5 sets
alternated with
Slow pull-ups: 4 x 5 sets

Walked for an hour in the afternoon.


Sun 3/12/17

Rucked for an hour in the afternoon with a 20# pack.
Intu-Flow beginner sequence before supper.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Alfred_E._Neuman
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Re: Alfred's self hating log of pointlessness

Post by Alfred_E._Neuman » Mon Mar 13, 2017 11:51 pm

Mon 3/13/17

Rode the bike to work due to rain.

After work:
JM warm-up

Bench: 150 x 6 x 2 sets, 5 x 8 sets, ~1:30 rest between sets
Pull-ups: 10, 8, 7, 6, 6, 6

Dicked around with clubs:
Swipes, shield casts, mills with 15lb clubs alternated with HLRs and push-ups.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

User avatar
Alfred_E._Neuman
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Re: Alfred's self hating log of pointlessness

Post by Alfred_E._Neuman » Wed Mar 15, 2017 12:40 am

Tues 3/14/17

Walked to work and back.

Rowed 5k in the evening.
Will squat tomorrow.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Alfred_E._Neuman
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Re: Alfred's self hating log of pointlessness

Post by Alfred_E._Neuman » Wed Mar 15, 2017 11:19 pm

Wed 3/15/17

Walk to work and back, 2.5 miles each way.

After work:
A little JM hip warm-up.
Squat: warm-up to 135, then
165 x 6, 6, 6, 6, 6, 5, 5, rest ~1:30 between sets. Not sure whether to go up 10# next time or stay here and own this weight a little better.

RDL: 165 x 6 x 3 sets

CB fun and HLR/L-sit
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

User avatar
Alfred_E._Neuman
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Re: Alfred's self hating log of pointlessness

Post by Alfred_E._Neuman » Thu Mar 16, 2017 11:37 pm

Thurs 3/16/17

Walked to work, then walked for almost 2 hours after work.

Maybe hit some mobility later. Still reading through Sonnon's Primal Stress book and watching all the videos. Will probably give that another go when I'm all educated on it.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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