Fixing shit

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

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JDub
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My log

Post by JDub » Fri Dec 06, 2013 3:03 pm

12/6

JM warmup
6 hill sprints, same hill, 1-2 min rest between
Last edited by JDub on Sun Jan 05, 2014 10:20 pm, edited 1 time in total.
T200 wrote:Drinking is for posers until you are drinking Everclear from a an old freebase kit you found in the park.

JDub
Staff Sergeant
Posts: 496
Joined: Tue Sep 10, 2013 7:27 am

Re: Fixing shit

Post by JDub » Sat Dec 07, 2013 10:31 pm

12/7

JM warmup

Pullaparts x 20 micro band
Standing band rows 2x15 monster mini and micro each hand
Standing 1 arm band row 3x10/arm light band
Inverted rows 4x2 feet elevated at various strap angles
Banded push-ups- x15 micro, 10 mini, 8 monster mini, 6 light

Going to drop the inverted rows for sure after today and start adding more volume of rows and Pullaparts with bands.
T200 wrote:Drinking is for posers until you are drinking Everclear from a an old freebase kit you found in the park.

JDub
Staff Sergeant
Posts: 496
Joined: Tue Sep 10, 2013 7:27 am

Re: Fixing shit

Post by JDub » Mon Dec 09, 2013 2:47 pm

12/8

JM warmup
4 hill sprints




12/9

JM warmup
12 hill sprints
T200 wrote:Drinking is for posers until you are drinking Everclear from a an old freebase kit you found in the park.

JDub
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Posts: 496
Joined: Tue Sep 10, 2013 7:27 am

Re: Fixing shit

Post by JDub » Wed Dec 11, 2013 4:45 am

Shitty workout today. Lots of band rows, a few sets of pushups, some glute thrusting and crunches. My test is all fucked up, between doctors and its been about 12 days since my last shot, no energy, depressive mood, etc. Going to the new doc tomorrow so hopefully things will get better in the next 48 hours. Also, elbow is really fucking hurting today. I am for sure going to take off about a month from upper body pushing and pulling. I am going to stick with hill sprints 3-4 days per week and work on mobility, flexibility, and rehab. My back book and shoulder/elbow book should be here this week. I will most likely be throwing in some things from those as well. All in all I am fucking down and would rather drink beer and smoke pot than do anything but the show must go on.
T200 wrote:Drinking is for posers until you are drinking Everclear from a an old freebase kit you found in the park.

JDub
Staff Sergeant
Posts: 496
Joined: Tue Sep 10, 2013 7:27 am

Re: Fixing shit

Post by JDub » Thu Dec 12, 2013 4:39 pm

Was up for 40 hours between work and going to see a specialist for my trt. Finally found a kick ass doc so that's sorted out. No workout yesterday. Woke up today with 102 fever and the flu. I don't foresee a workout until Sunday or Monday
T200 wrote:Drinking is for posers until you are drinking Everclear from a an old freebase kit you found in the park.

JDub
Staff Sergeant
Posts: 496
Joined: Tue Sep 10, 2013 7:27 am

Re: Fixing shit

Post by JDub » Sat Dec 14, 2013 6:38 pm

Got my two books yesterday. Just finished the book on back fixes. Pretty good read, will be doing some of the assessments and work on correcting from there. Will be reading the shoulder and elbow book later today or tomorrow. By Monday I hope to be implementing the corrective exercises for all my issues. Still no workouts, still recovering from the flu.
T200 wrote:Drinking is for posers until you are drinking Everclear from a an old freebase kit you found in the park.

JDub
Staff Sergeant
Posts: 496
Joined: Tue Sep 10, 2013 7:27 am

Re: Fixing shit

Post by JDub » Wed Dec 18, 2013 5:29 am

Sunday 12/15/13

JM warmup and some hip thrusts (3x20-floor, feet elevated, back elevated) and single leg hip thrusts with my back elevated (2x8/leg), all bodyweight, planks 3x30 sec, some resistance band x walks- 3x15 per side w/light band

10 Hill sprints

Will be discontinuing the hill sprints for a while. I think I was getting better results for my needs by dragging the sled.



Monday 12/16/13- nothing



Tuesday 12/17/13

AM:

JM Warmup

Sled Dragging:

Forward Drag from waist belt- 3x60yds w/70lbs *
Backward Drag from waist belt- 3x60yds w/70lbs *
*Did these back to back with 1 min rest between each set. So it was forward x 60yds, 1 min rest, backward x 60yds, 1 min rest, etc.

Lateral Drags from waist belt- 2x20 steps r/l with 35lbs, did these with no break, 20r, 20l, 20r, 20l no rest...

Goodmorning/Pullthrough super set- 2x20 (10 gms followed by 10 pullthroughs= 20) no rest between sets, it was back and forth until I was finished

I am going to keep my weights a lot lighter on the sled for now and work on adding volume before adding weight. I am going to do 2 days of lower body stuff per week and 1 day of upper body. The second lower body day of the week I will cut the weights by 60% and add volume in the form of more pulls (but distance will remain the same for now) and probably shorten the rest intervals to 30 seconds. I will most likely add about 10lbs to the "heaviest" lower body day every 4 weeks or so. I am working more on conditioning and work capacity with this but will get the added bonus of it curing some illnesses I have. The days in between I will do some bodyweight stuff, walking, JM/Flexibility, and band stuff. Same as before, not sure why I switched to begin with. I am planning a lot of extra mini workouts with planks(regular and side), band pullaparts, and glute bridge/hip thrusting. These are all areas I need to really work on. The only other "strengthening" exercises I will be doing for now are pushups and resistance band row variations. I am trashing the inverted rows for now to let the elbow heal some more. I dont give a damn about those anyway because I get more out of the band rows. I am hoping to work back into some neutral grip chins in the distant future but for now I plan on doing all this stuff for a long time.

PM:

JM and static stretches.
T200 wrote:Drinking is for posers until you are drinking Everclear from a an old freebase kit you found in the park.

JDub
Staff Sergeant
Posts: 496
Joined: Tue Sep 10, 2013 7:27 am

Re: Fixing shit

Post by JDub » Wed Dec 18, 2013 3:02 pm

12/18/13

JM warmup

Pullaparts x 25 w/ micro band
Face pulls 2x20 w/ mini band in each hand
Standing Row 3x15 w/ monster mini+micro in each hand
1 Arm Standing Row 4x10 w/ light band
Banded Pushups 4x3 w/ light band
T200 wrote:Drinking is for posers until you are drinking Everclear from a an old freebase kit you found in the park.

JDub
Staff Sergeant
Posts: 496
Joined: Tue Sep 10, 2013 7:27 am

Re: Fixing shit

Post by JDub » Thu Dec 19, 2013 5:20 am

Going to be upgrading my homemade sled to a real one. Been using a truck tire and sandbags but decided to get one of the Rogue sleds that fold up. Couple of reasons, one I use it so much why not have a nice one, two I may be getting rid of my truck and wont be able to haul around a tire and bunch of sand. I am considering going full retard on the sled and using it for everything. Im beat up, worn down, and everything leaves me feeling shitty other than sled work. So after some thought I may end up using the sled for all my strength and conditioning work. After all, I dont compete at anything, I dont care about lifts, numbers, pr's, I am just doing this to be healthy, pain free, and look good enough to get laid by my wife. They sled fills all those needs for me. It may or may not be what I decide to do and even if I try it, it may or may not be a permanent thing. We shall see.
T200 wrote:Drinking is for posers until you are drinking Everclear from a an old freebase kit you found in the park.

JDub
Staff Sergeant
Posts: 496
Joined: Tue Sep 10, 2013 7:27 am

Re: Fixing shit

Post by JDub » Fri Dec 20, 2013 1:29 am

12/19

Been up for 33 hours so far. Worked 12 last night and come home showered and moved my mother in law into her new house. Lots of heavy ass lifting and carrying up and down steps. Good enough for me today. I have no plans to do anything physical until Monday. I will be doing JM and stretching the next 3 days and maybe go for some short walks. That's it. New sled will be here Monday looking forward to trying it out.
T200 wrote:Drinking is for posers until you are drinking Everclear from a an old freebase kit you found in the park.

JDub
Staff Sergeant
Posts: 496
Joined: Tue Sep 10, 2013 7:27 am

Re: Fixing shit

Post by JDub » Sat Dec 21, 2013 9:46 pm

2 days of lazy one more to go. New sled will be here Monday. I normally do AM workouts as soon as I get in town from work but my UPS guy comes around noon so I will go to bed that morning and do an evening workout with the new sled.
T200 wrote:Drinking is for posers until you are drinking Everclear from a an old freebase kit you found in the park.

JDub
Staff Sergeant
Posts: 496
Joined: Tue Sep 10, 2013 7:27 am

Re: Fixing shit

Post by JDub » Tue Dec 24, 2013 9:48 am

New Rogue sled got here yesterday but didnt get to use it until about 3am today. Here was 12/24/13's workout.

JM warmup

Sled Drags:

70lbs x 60yds(forward/backward), 95lbs x 60yds(forward/backward), 120lbs x 60yds(forward/backward) 1 min rest between pulls
**When I say forward/backward, I mean 60yds forward, rest, 60yds backward, etc.

Lateral Drags- 70lbs x 60yds(right/left) for 2 sets per side, 1 min rest between
Pullthroughs- 115lbs x 50 pulls x 2 sets (50 pulls was approx 25-35 yards) 1 min rest between sets
T200 wrote:Drinking is for posers until you are drinking Everclear from a an old freebase kit you found in the park.

JDub
Staff Sergeant
Posts: 496
Joined: Tue Sep 10, 2013 7:27 am

Re: Fixing shit

Post by JDub » Thu Dec 26, 2013 4:14 pm

12/26

JM warmup

Sled drags: all rest was 30 seconds between all pulls

Forward drags from belt- 95lbs x 60yds x 2

Forward/Backward holding straps- 120lbs x 60yds x 2 forward/backward

Pullthroughs- 120lbs x 60yds total broken up in about 3x20yds pulls

Lateral Drags- 70lbs x60yds x 2 right/left

Started dragging on pavement today. I liked it much better. Smoother pulls, faster speeds, more traction, etc. only downside is I will need to buy more 45's.

Decided that all my work is going to be done with the sled. I will do JM warmup prior to pulling and some stretching later in the day for problem areas. I will be doing a lower/upper split with the dragging, 2 days of each per week. I'm just going to enjoy the process and play things by ear. Dragging is fun and gets you I'm shape, that's all I care about.
T200 wrote:Drinking is for posers until you are drinking Everclear from a an old freebase kit you found in the park.

JDub
Staff Sergeant
Posts: 496
Joined: Tue Sep 10, 2013 7:27 am

Re: Fixing shit

Post by JDub » Sat Dec 28, 2013 2:18 pm

12/27

JM warmup

Sled drags:

Rows- 3x60yds w/80lbs
Press- 2x60yds w/80lbs
Straight Arm pulldowns- 1x60yds w/80lbs
Rear delt fly- 2x60yds w/35lbs

Just played around with some stuff to get an idea of weights. Next upper body workout will be a lot different
T200 wrote:Drinking is for posers until you are drinking Everclear from a an old freebase kit you found in the park.

JDub
Staff Sergeant
Posts: 496
Joined: Tue Sep 10, 2013 7:27 am

Re: Fixing shit

Post by JDub » Sat Dec 28, 2013 2:35 pm

12/28

JM warmup

Sled drags:

Forward drag:
2x60yds w/ 95lbs from belt
2x60yds w/ 120lbs from belt
2x60yds w/ 145lbs from belt
2x60yds w/ 170lbs straps in hands @ waist level
2x60yds w/ 200lbs straps in hands @ waist level
**I do my forward drags with a heel plant and pulling with the glutes vs the shit on you tube with a huge forward lean, on the balls of the feet driving through the legs.

Inside/outside ankle drags 1x30yds inside 1x30yds outside with both legs.

I decided to not use the belt to pull from anymore. Wrapping the loop on the strap around my wrists and holding the staps in my hands at waist level/behind me feels much better on my back an pelvis. It also works just as well for the area I'm trying to target.
T200 wrote:Drinking is for posers until you are drinking Everclear from a an old freebase kit you found in the park.

JDub
Staff Sergeant
Posts: 496
Joined: Tue Sep 10, 2013 7:27 am

Re: Fixing shit

Post by JDub » Mon Dec 30, 2013 1:06 pm

12/29- nothing at all

12/30

JM warmup

Forward sled drags- 4x60yds w/ 160lbs, 1 min rest b/w
Lateral sled drags- 1 trip left/1 trip right with 70lbs/60yds
**all my dragging now will be holding the straps in my hands at waist level, forward drags are always with a heel plant and pulling through with glutes.

stretching- glutes, quads, hips, back, calves


Later on I did...

Plank on elbows x 1 minute
Side plank left on elbow x 30 seconds
Side plank right on elbow x 30 seconds

Side planks irritated my shoulders so I will stick to regular planks. Going to try and do some planks daily for a while and see if helps out posture stuff in the pelvis
T200 wrote:Drinking is for posers until you are drinking Everclear from a an old freebase kit you found in the park.

JDub
Staff Sergeant
Posts: 496
Joined: Tue Sep 10, 2013 7:27 am

Re: Fixing shit

Post by JDub » Thu Jan 02, 2014 2:32 pm

Life's been shitty this week, lots of personal issues going on. Lots of stress which drives my depression which fuels my anger. Workouts haven't been about following a plan they have been about having a release for my stress. So I have done heavy drags 3 days this week and one light day, all lower body stuff, mainly forward drags. Working up to 250+ pounds for 60yd drags. The next two weeks will not be any better so I don't know how that will reflect on workouts. I hope I can fall into a normal routine soon. If it's not one thing it's another
T200 wrote:Drinking is for posers until you are drinking Everclear from a an old freebase kit you found in the park.

JDub
Staff Sergeant
Posts: 496
Joined: Tue Sep 10, 2013 7:27 am

Re: Fixing shit

Post by JDub » Fri Jan 03, 2014 2:32 pm

1/3/14

JM warmup

X Band Walks- 2x10 each way w/light band
Band Pullaparts- 2x20 with micro band
Hip Thrusts (back elevated)- 2x20 (bodyweight only)

Neutral Grip Chins- 5 sets of 1
Band Resisted Pushups- 3x5 w/ light band
Face Pulls- 2x10 w/ mini bands in each band
Plank x 1min

Static stretching

I am going to try a workout like this once a week for a while. I plan to do the band walks, Pullaparts, hip thrusts, planks daily for a while.
T200 wrote:Drinking is for posers until you are drinking Everclear from a an old freebase kit you found in the park.

JDub
Staff Sergeant
Posts: 496
Joined: Tue Sep 10, 2013 7:27 am

Re: Fixing shit

Post by JDub » Sat Jan 04, 2014 2:35 pm

1/4/14

JM Warmup

Sled Dragging upper body: 15 minutes with 80lbs

5 rear delt flys
10 straight arm lat pulls (bent over)
10 face pulls
10 lat pulls (bent over)
10 rows
10 presses
5 tricep extensions
5 curls

I set the timer on my iPhone for 15 min and just repeated this circuit. I'm not sure how many rounds I did. It was either 4 or 5. This was all nonstop, no rest. I actually went closer to 17 minutes because I was halfway through a circuit when the timer went off and I went ahead and finished the circuit.

Later at home:

X Band Walks- 2x10 w/ light band
Hip Thrusts from the floor- 2x20 (bodyweight only)
Band Pullaparts- 2x20 w/ micro band
Plank x 1 min
T200 wrote:Drinking is for posers until you are drinking Everclear from a an old freebase kit you found in the park.

JDub
Staff Sergeant
Posts: 496
Joined: Tue Sep 10, 2013 7:27 am

Re: Fixing shit

Post by JDub » Mon Jan 06, 2014 12:17 am

Today was an off day. They are calling for 15 to 30 below temps here and ice and snow starting at midnight and running through Tuesday. Not sure if I will be able to drag the sled. My fucking elbow is hurting from pull-ups two days ago. Probably to soon again. So I guess my initial thoughts of sticking with sled shit only for a long extended time was spot on.
T200 wrote:Drinking is for posers until you are drinking Everclear from a an old freebase kit you found in the park.

JDub
Staff Sergeant
Posts: 496
Joined: Tue Sep 10, 2013 7:27 am

Re: Fixing shit

Post by JDub » Mon Jan 06, 2014 3:59 pm

No workout today. It's a good possibility I won't be training for a few weeks. My family is having a lot of financial issues so a lot of things are about to change for us. About a year ago when I left behind 10 years worth of criminal justice jobs to start my business my wife lost her job. She was the money maker until my business started making money. We both had been married before and were strapped with debt when we got married. It's always been a struggle but her job loss was the last straw. We've fought hard but now it looks like we are going to have to file for bankruptcy. In addition our house is no longer ours, we will be losing it, so a move in the next 2 weeks is coming up. To much going on to worry about exercise right now. Fuck it.
T200 wrote:Drinking is for posers until you are drinking Everclear from a an old freebase kit you found in the park.

Hanglow Joe
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Re: Fixing shit

Post by Hanglow Joe » Mon Jan 06, 2014 6:37 pm

I'm sorry to hear that JDub. Hang in there. The shit will be fixed.

JDub
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Posts: 496
Joined: Tue Sep 10, 2013 7:27 am

Re: Fixing shit

Post by JDub » Mon Jan 06, 2014 7:21 pm

BFly wrote:I'm sorry to hear that JDub. Hang in there. The shit will be fixed.
Thanks BFly. Sometimes we get dealt a bad hand and sometimes we play a good hand badly. I'm guilty of both. In time, in time.
T200 wrote:Drinking is for posers until you are drinking Everclear from a an old freebase kit you found in the park.

JDub
Staff Sergeant
Posts: 496
Joined: Tue Sep 10, 2013 7:27 am

Re: Fixing shit

Post by JDub » Tue Jan 07, 2014 4:50 pm

1/7/14

Stressed out to the point of high blood pressure and high heart rate. Anger is way up there at the moment. Fucking ice bowl outside and temp is below zero. No sled dragging and starting to feel like a caged animal.

JM Warmup

X Band Walks 2x10 w/light band
Hip Thrusts 2x30 (from the floor)
Pullaparts 2x20 w/micro band

Neutral Grip Chins 8 sets of 1
Planks 2x45 seconds
Band Resisted Pushups 2x5 w/light band

Static stretch lats, pecs, forearms

Should have just taken a nap. Even taking it easy my elbow started hurting. I knew better but this mental stress is getting the best of me. I am home with kids, wife is at work, so I couldn't go for a walk or anything. Oh well such is life.
T200 wrote:Drinking is for posers until you are drinking Everclear from a an old freebase kit you found in the park.

JDub
Staff Sergeant
Posts: 496
Joined: Tue Sep 10, 2013 7:27 am

Re: Fixing shit

Post by JDub » Wed Jan 08, 2014 6:29 pm

Today I just worked and did a quick joint mobility routine. Was going to drag the sled but it was still to slick.
T200 wrote:Drinking is for posers until you are drinking Everclear from a an old freebase kit you found in the park.

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