Learning things the hard way

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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Re: Learning things the hard way

Post by Chessman » Fri Apr 06, 2012 12:24 pm

Got a photo shoot to prepare for!!! Ugh!!!

100 jump rope/5 pullupx6
prowler 70kg push/25kg tire sled pullx5
40:00 ski erg 6559m
40:00 airdyne
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Re: Learning things the hard way

Post by Chessman » Sat Apr 07, 2012 12:23 pm

Moved a bunch of Kb and other equipment at the gym so didn't have my access to weights.

exercise bike 800 cal. 64:00

Watching the diet like a hawk.
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Re: Learning things the hard way

Post by Chessman » Sun Apr 08, 2012 5:49 am

KB S&C circuit 40:00 16kg
30:00 rower
30:00 airdyne
Felt little sick at the end of the rower session but the wind generated by the airdyne brought me back to life. Diet is on track and fat is falling off.
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Re: Learning things the hard way

Post by Mickey O'neil » Sun Apr 08, 2012 1:23 pm

Dave Chesser wrote:KB S&C circuit 40:00 16kg
30:00 rower
30:00 airdyne
Felt little sick at the end of the rower session but the wind generated by the airdyne brought me back to life. Diet is on track and fat is falling off.
Very nice, Dave. What did the kb s&c circuit consist of?

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Re: Learning things the hard way

Post by Chessman » Tue Apr 10, 2012 2:26 pm

Mickey O'neil wrote: What did the kb s&c circuit consist of?
The Kb S&C circuit is 5 5:00 EDT sessions of the following moves: snatch, rack squat, C&P, swing, push press. I take a 3:00 break between exercises so the workout lasts exactly 40:00. The weight I use depends on the goal: more strength, I use heavier KB and do fewer reps, more conditioning/fat loss then I do lighter and go as fast a possible. If i can do the 5:00 set nonstop then I definitely go up in weight. It's a killer workout.

today
OHP 50kg 5, 5, 10
DB row 35kg 3x10l/r
5 pullups/10 pushupsx10
30:00 rower 351 cal 6200m roughly

Diet is so far, so good.
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Re: Learning things the hard way

Post by Chessman » Sat Apr 14, 2012 3:47 am

4/11
KB S&C circuit 5:00 each 20kg
snatch: didn't count
squat: 85
C&P 70
swing 183 killed this one
Push press 62

4/12
incline bench 70kg 3x10
BB row 60kg 3x8
dips 5x10
50 pullups
DB alt curls 17.5kg 3x16

4/13 off
4/14
squat 100kg 5, 5, 10
speed deadlift 70kg 5x10

Diet has been on track and fat loss is still going. Felt like crap today. Carbs too low. Might have first cheat meal in two weeks today.
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Re: Learning things the hard way

Post by Chessman » Sun Apr 15, 2012 9:41 am

bench 80kg 5, 5, 10
weighted pullups 12kg 7, 7, 6, 5, 5
weighted dips 12kg 10, 10, 10 8, 7
Barbell burpees 40kg 15 these sucked
rower 10:00 135cal

Had a burger, fries, and root beer yesterday but still feeling a little low in energy. Diet is obviously on track but will still try to up the carb content via milk and bananas.
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Re: Learning things the hard way

Post by Chessman » Mon Apr 16, 2012 12:41 pm

deadlift 120kg 5, 5, 10
squat 60kg 10 70kg 4x10
front squat 40kg 3x5, 2x10 really going slow and focusing on form
ski erg 30:00 6028m
airdyne 20:00
diet on track and felt good today
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Re: Learning things the hard way

Post by Chessman » Tue Apr 17, 2012 10:46 am

30:00 BB complex with just the bar:
5 of each: row, deadlift, hang snatch, back squat, press, hang clean, power curl
OHP 50kg 5, 5, 10
weighted pullups 15kg 5x5
weighted dips 15kg 10, 10, 8, 8, 8
rower 10:00 148cal

Looking at having my new female trainer teach me Pilates. she's an expert and I've never studied it except for books. Very excited!
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Re: Learning things the hard way

Post by Chessman » Thu Apr 26, 2012 11:01 am

4/20 bench 85kgx5, 90x5, 5 85kgx7
5pullups/10dipsx10
LC 2x20 10, 6, 2x16 10, 10
rower 21:30 266 cal

4/21 rower 30:00 5904m 320 cal
ski erg 15:00 163 cal 3006m hamstring tightened up

4/22 off
4/23 bench 85kg 5, 5, 8
fat grip chins 9x6
OHP 50kg 2x10 45kg 8, 7, 8
Kb row 32kg 15l/r, 12/12, 10/10x2
100 jumps/10 ball crunchesx4
4/24 squat 100kg 5, 5, 10 superslow and superlow
squat 60kg 3x10
suitcase deadlift 2x32kg 10, 4x12
farmer walk 2x36kg x10
back ext 10, 7, 7 superslow

4/26 fat grip pullups 30
bench 87kg 5, 5, 10 felt better than recently
OHP 44kg 3x10
rower 30:00 334cal 6084m
went way off diet today because I've been feeling crappy.
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Re: Learning things the hard way

Post by Chessman » Thu May 03, 2012 4:30 am

4/27
deadlift 120kg 5, 5, 10
squat 65kg 3x10
back ext 4x10
hell that is NJ 70kg prowler push 40mx6 1:00 rest each, that sucked bad
ski erg 30:00 331 cal 6035m
airdyne 30:00

4/28 bench 90kg 5, 5, 9
fat grip chins 9x5
OHP 57kgx5, 59x4, 61x4, 65x2
KB row 32kg 12l/rx2, 10/10

4/29
rower 30:00 347 cal 6202m
ski erg 30:00 354 cal 6257m

4/30 squat -- no go, piriformis acting up
pullups 9x5
slow chins 6x5

5/01
bench 92kg 5, 5, 7
kb row 32kg 12/12x3
incline bench 60kgx10, 65kgx10x2
DB complex 2x10kg
6 upright row, 6 C&P, 6 rows, 12 alt curls, 6 tr ext 1:00 rest x10

5/02 prowler 70kg 20mx15, 90kg 20mx10
STX facedown bicycle :30x2
STX face up bicycle :30x2
STX face up leg spreader :30x2
STX face down leg spreader :30x2
slow crunch 3x7
slow reverse crunch 3x7

5/03
jump rope 100x20=2000
100 pushups 3:12 new goal is 2:30
pullups 10x5
weighted hike 20kg 70:00

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Re: Learning things the hard way

Post by Chessman » Sat May 05, 2012 4:23 am

5/04
ski erg 30:00 6378m 364cal
Draggan: 52(15kg)+48(12.5kg)=100 in 6:20
run 1 mile

5/05
run 1 mile
OH squat 25kg 3x10 30kg 3x10
STX face up bike superset with face down bike :30/:30rest/:30/:30 restx5
STX FD leg spreader superset with FU leg spreader :30/:30rest/:30/:30 restx5
prowler pushes 90kg 20mx10=200m

ab circuit
straight leg side crunch 8L/8R
bent knee side raise 8L/R
cross leg oblique crunch 8L/R
rock back isolate 8
seated bent knee tuck 8
butterfly curlup 8
toes to ceiling 8 (could barely do these at this point)
russian twist 8L/R
back crunch 8
superman 8
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Re: Learning things the hard way

Post by Chessman » Mon May 07, 2012 6:33 am

bench 94kg 5, 5, 7
weighted pullups 12kg 5x5 getting easier
100 pushups for time 3:05 shaved :07 off last time
jump rope/ pullups 100/5x10
DB circuit x10 getting easier
ab circuit x1 10reps each
run 1 mile
ski erg 30:00 6181m 345 cal
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Re: Learning things the hard way

Post by Chessman » Wed May 09, 2012 11:02 am

5/08
run 4 laps around the block 9:57
OH squat 30kg 5, 10, 10, 10
STX leg combo x5
HTINJ 70kg x6

5/09
bench 95kg 5, 5, 8
50 pullups for time 4:13 best time yet but still not happy, can do better
pm: unloaded 2 tons of kettlebells and stocked them
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Re: Learning things the hard way

Post by Chessman » Wed Jan 23, 2013 2:52 am

Never stopped training, just stopped posting. Gotta pull back sometimes on putting it out there.

Day one
kb snatch 16kg 5x12l/r
bench 70kgx6, 80x3, 90kgx2, 100kgx1, 110kg 4x1
incline DB press 2x25kg 5x10
laterals 7.5kg 3x12 5kg 12, 10, 8, 6
DB front raise 2x5kg 4x12
DB shoulder press 2x15kg 4x12, 10, 8, 6
tri ext 100lbs 12 85lbs 10 70lbs 12 55lbs 2x12

Day 2
Leg curl/Leg extension supersets warmup 50lbs/60lbs x12/12, 60/70x12/12
worksets 70/90x12/12x4
lat pulldowns 115lbsx12, 115lbsx5 &100x4, 100x9 and 85x3, 85lbsx12 shoulders were giving out
one arm row 28kgx12l/rx2, 24kgx12l/rx2
cable machine row 115lbsx12x4 sets
DB curls 2x10kg 10, 10, 9.5 2x7.5kg 10,10
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Re: Learning things the hard way

Post by Chessman » Fri Jan 25, 2013 11:03 am

chinups 5x5
close grip bench 60kgx5, 70x4, 80x2, 90kgx6x3
OH press 50kgx3, 60x5x6sets
DB shrugs 2x36kg 4x6sets couldn't get the heavier ones off the rack 2x25kg 1x15
seated rear DB raise 2x5kg 5x10
pushups: 20, 20, 20, 15, 11
strict crunches 26, 3x17

Saw Pyrros Dimas' chiro yesterday for the hip. He said no permanent damage was done but that the piriformis is severely inflamed and my hips are in knots. Today was the worst pain so far but got the work in.
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Re: Learning things the hard way

Post by Chessman » Sat Jan 26, 2013 5:41 am

pullups 5x5
Kb snatch 16kg 5x12l/r
bent over rows (face down on bench) 2x22.5kg DB: 6, 6, 8, 8, 8 2x17.5kg:15
one arm rows: 32kg 3x6l/r 17.5kg 15l/r
lat pulldowns 130 lbs 3x6, 100lbsx15
cable curls 100lbs 3x6, 80lbsx15
hammer curls 2x10kg DBx15, 10 and 2x7.5kg for 10

hip still acting up pretty bad.
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Re: Learning things the hard way

Post by Chessman » Mon Jan 28, 2013 9:26 am

kb snatch 16kg 3x20l/r shorter rest periods
bench 60kgx6, 75kgx3, 85x2, 95x1, 105x1, 115kgx3x1, 105x1, 95kgx5
DB bench 2x20kg 5x10
laterals 2x10kgx8 and 2x7.5kgx7, 2x7.5kg: 4x15
DB muscle snatch 2x12.5kgx10 and 2x10kgx5, 2x10kgx2x15
DB shoulder press 2x12.5kg 3x15
Tri ext 75lbsx15, 50lbsx2x15

Hip felt good this morning then flared up during workout. Wanted to do more on the DB bench but couldn't get 25kg DB out of the rack. 2kg muscle gain since one month ago. Worth a little fat.
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Re: Learning things the hard way

Post by Chessman » Tue Jan 29, 2013 4:44 am

leg extensions/leg curl supersets 90lbs/70lbs x12/12, 100lbs/70lbs x2x12/12, 100/60 x12/12
chins 10, 7, 5
cable row 115lbs: 12, 12, 10 100lbs: 4x12
1 arm cable row 25kg x6l/r, 32kg 4x6l/r
seated DB rows 2x10kg, 15, 8 2x7.5kg 7, 15 (last set rest/pause)

Hip is better today.
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Re: Learning things the hard way

Post by Chessman » Sat Feb 02, 2013 7:42 am

Feb 1
chins 4x5
close grip bench 60kgx5, 70x4, 80x3, 95kg 4x3
DB front raise 2x7.5kg 5x8
rear raise 2x5kg 5x10
pushups: 20, 20, 3x15

Feb 2
KB snatch 12kgx12l/r, 16kg x2x12l/r, 20kg x2x12l/r
DB rows 2x20kg 3x15, 17.5kg 3x15
straight arm lat pulls 25kg/55lbsx3x15, 18kg/40lbs 11, 12, 10
DB curls 2x10kg 3x12
Cable curls 80lbsx12, 70x12, 60lbsx12

Hip felt much better this morning. think I'm getting better then it flares up in the afternoon. Ugh.

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Re: Learning things the hard way

Post by Chessman » Sat Apr 06, 2013 7:44 am

Two weeks post surgery, coming up on three. Took plunge and hoping it will pay off. I'm 75% better so who's to complain? anyone interested in training post back surgery may find the log useful for a while.

First of all, NO spinal loading of any kind. I have a hole where maybe half the disc used to be until it fills up with scar tissue. I'm looking forward to that since I figure it'll make me stronger. Maybe that sounds delusional. Gotta make lemonade out of lemons, ya know?

Second, 90% is seated work. An incline bench is a must. I can't get my hip into flat bench position yet but incline is okay.

Third, machines for legs is all i can do now. All saggital plane, all isolation stuff.

Fourth, bands are your buddies. Resistance with no weight and very little spinal compression.

April 3
bench (slight incline) 30kgx15, 40kgx 15, 11, 7
DB bench higher incline 2x10kg 13, 13, 13, 15
batwings 2x10kg 4x15, 12
back flies face down on bench 2x5kg 4x15, 10
core work
strict :45 rest in between all sets

April 4
leg ext 20lbs 2x15, 30lbsx15, 40lbs 6x15
leg curls 20lbsx15, 30lbs 6x15
strict :45 rest in between sets

April 6
close grip bench slight incline 30kgx15, 40kg 15, 13, 12, 11, 12, 10
batwings 12.5kgx2 5x15
seated strict double curls (45 degrees bench) 7.5kgx2 10, 10, 5kgx2 10, 10
standing band tri ext (blue band) 5x15L/15R
hamstrings are singing today
:45 rest in between sets, HR around 150ish the whole time
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Re: Learning things the hard way

Post by zak-zombie » Sat Apr 06, 2013 8:52 am

Good luck with your recovery Chessman, how long before the gap fills with scar tissue?

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Re: Learning things the hard way

Post by vern » Sat Apr 06, 2013 11:20 am

Shit Dave, wishing you a full and speedy recovery!
“Wherever the crowd goes, run the other direction. They’re always wrong.” Bukowski

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Re: Learning things the hard way

Post by Holland Oates » Sat Apr 06, 2013 11:54 am

Way to keep grinding baby. Stay strong.

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Re: Learning things the hard way

Post by Chessman » Sat Apr 06, 2013 12:10 pm

Thanks, guys. Like the title of my log suggests, I usually have to learn things the hard way. And what an experience this has been.
zak-zombie wrote:Good luck with your recovery Chessman, how long before the gap fills with scar tissue?
I'm hearing 3-4 months because the blood flow to that area isn't great. Till then, I have to be careful with what I do.
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