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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Re: Fixing shit

Post by JDub » Thu Jan 09, 2014 9:17 pm

1/9/14

JM warmup

Sled:

Forward/Backward drag- 2 sets each for 60yds with 145lbs; 1 min rest b/w
Lateral Drag- 2 sets per side, 60yds x 70lbs
Pullthroughs- 1 set of 40 reps with 115lbs
Rear delt fly- 1 set of 20 reps with 70lbs

Static stretching

Ice/snow is gone so drag today. Not feeling as stressed today but it's taken it's toll over all. I'm going to try and do a lower body drag day, upper body drag day, rest day, repeat. I will be using the 60% rule for the weight. I think this will work best with my work and all the other stuff going on in my life. I will be doing joint mobility and stretching daily. That will have to be good enough for now.
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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Re: Fixing shit

Post by JDub » Fri Jan 10, 2014 3:07 pm

1/10/14

JM warmup

Sled:

Row/Press- 90lbs for 8 min, alternate exercise every 10 reps
Face pull/swimmers pull- 80lbs for 8 min, alternate exercise every 10 reps
Pullthroughs- 70lbs x 40 reps
Rear delt fly- 45lbs x 20 reps

Originally I had planned to do a set of pullthroughs and rear delt fly every time I dragged. I may not do that now. I may just do pullthroughs on lower day and rear delt on upper day. I was using those for a little extra volume and frequency on trouble areas but I don't want to eat into recovery to much due to the outside stress in my life so I think I will scratch doing them frequently.
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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Re: Fixing shit

Post by JDub » Sat May 03, 2014 7:00 pm

Need to do better keeping up this thing. Life's been a cluster so online time is limited.
Still dragging the sled a fuck ton. Back is a lot better, elbow is a lot better, shoulders are feeling more like they should. Going to start some steady state cardio tomorrow. Been doing a few chins lately, some Pushups, band stuff, lots of stretching daily.

Today 5/3/14

Sled:

Forward Upright Drag- 50lbs, 75lbs, 100lbs, 125lbs, 150lbs, 175lbs all for 2 trips of 60yds and 200lbs for 1 trip of 60yds and another for about 30yds. These are all done as upright as possible pulling through with the heels, not on the balls of my feet as in a sprint position. I hold the straps these days in the start of a chest press position. Belt attachment fucks with my back.

Lateral ankle drags- 50lbs x 30 reps x 2 sets right/left
Backward ankle drag- 50lbs x 30 reps per leg x 1 set
Forward ankle drag- 50lbs x 30 reps per leg x 1 set
Rear delt fly- 50lbs x 20 reps x 1 set
Row- 135lbs x 20 reps x 2 sets

At home:

Planks x 1 minute
Band Pullaparts- 2 sets of 15 with micro band
Neutral Grip Chins- 1 rep

I could probably crank out 5-7 reps of neutral chins but I'm taking it really slow because of the elbows. I'm first going to go for frequency, then up the volume some. It's Pavelish grease the groove on my own terms.

Stretching multiple times through the day. It's 3pm now and already stretched 3-4 times, hips, calves, hamstrings, glutes, quads, etc.
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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Re: Fixing shit

Post by JDub » Sun May 04, 2014 1:51 pm

5/4/14 Sunday

Joint Mobility Warmup

Sled Dragging:

Pullthroughs- 25lbs, 50, 75, 100, 125, 150, 175, 200, 225 x 10 reps each, 1 set

Then:

2 mile run/20 minutes @ city park

At home:

Band Pullaparts- 4 sets of 15 w/ micro band
Neutral Chinups- 1 set of 2 reps
Planks- 2 sets of 36 seconds

Lots of static stretching and lots of band stretching, glutes, quads, hips, hamstrings, back, etc. Will stretch at least 2 times more before the day ends.

Edit:

I moved back in the winter and didn't realize how shitty my lawn care would be. I push mowed today for about 3 hours straight. My entire back yard is a big ass hill so it was 3 hours of hell. It was honestly harder than the 2 mile run I did earlier. Anyway, this counts as a workout. So once a week this summer will be a marathon cardio session.
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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Re: Fixing shit

Post by JDub » Mon May 05, 2014 3:43 pm

5/5/14

Joint mobility warmup

Band Pullaparts- 3x15 with micro band
Neutral Grip Chins- 1 set of 2
Band Rows- 4 sets of 8 with light band
Banded Pushups- mini/8, light/6, average/4
Planks- 4 sets of 22 seconds

Band stretching and static stretching for lower body.
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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Re: Fixing shit

Post by JDub » Thu May 08, 2014 11:28 pm

Had to take a couple days off this week for my own good. That run Sunday made my back feel like shit so I took it easy. Will just be doing the sled, walking, bodyweight and bands.

Today 5/8/14

Sled: lower body

Pullthroughs- 25lbs, 50, 75, 100, 125, 150, 175, 200, 225 all for 1 set of 10 reps
Forward Walk- 70lbs/60yds/2 trips, 115lbs/60/2 (these were warmups)
Forward/backward- 160lbs/60yds/2, 205lbs/60yds/2 (I did 4 total trips, 60 yards per trip, forward walk 60yds, backward walk 60 yds.)(on the sets with 205lbs I had to stop about halfway and rest for a few seconds on both the forward and backward sets)
Lateral Ankle Drags- 50lbs x 30 reps per side/ 2 sets each side

Later at home:

Band Pullaparts- 5 sets of 10 with micro band
Neutral Chin-ups- 3 sets of 1
Band resisted Pushups- 2 sets of 5 with light band
1 Arm Band rows- 2 sets of 8/side with light band

Of course stretched several times with bands and static stuff. All lower body stuff.
Last edited by JDub on Fri May 09, 2014 6:02 am, 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
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Re: Fixing shit

Post by JDub » Fri May 09, 2014 6:01 am

5/9/14

Keeping odd hours today so about 1230am I did the sled

Sled dragging: upper body

Reverse Fly- 50lbs x 2 sets of 20 reps

Row- 70lbs, 95, 120, 145, 170 all for 10 reps each.
Press- same weight/reps as rows, done as a superset

Swimmers Pull- 70lbs x 2 sets of 10
Face Pulls- same as swimmers pull, done as superset

1 Arm Row- 70lbs x 2 sets 10 per arm
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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Holland Oates
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Re: Fixing shit

Post by Holland Oates » Fri May 09, 2014 7:15 am

GAWDDAM man you've had a rough year already.

How's things looking now?

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Re: Fixing shit

Post by JDub » Fri May 09, 2014 1:01 pm

EZ life is good these days. Injuries are getting better, sleds and lots of stretching has fixed me up nicely. Tendonitis in the elbows is still flaring up so I still have some work to do. Have an awesome doctor for my low test and he has me squared away nicely. It's amazing what a low dose of test can fix. It's wiped out my depression and fixed a lot of shit. Getting all my personal shit taken care of finally. Losing jobs, even though temporarily, can fuck up a lot of things. Thankful for an awesome wife and support system. Thanks for asking.
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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Holland Oates
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Re: Fixing shit

Post by Holland Oates » Fri May 09, 2014 9:56 pm

Great to hear amigo. As far as the elbows go have you looked at Mark bells compression bands at HowMuchYaBench.net?

I'm not on prescribed HRT but I'm dabbling with some peptides and alternative treatment and it's been good for my mood.
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JDub
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Re: Fixing shit

Post by JDub » Sat May 10, 2014 2:25 am

Ed Zachary wrote:Great to hear amigo. As far as the elbows go have you looked at Mark bells compression bands at HowMuchYaBench.net?

I'm not on prescribed HRT but I'm dabbling with some peptides and alternative treatment and it's been good for my mood.
No but I will check them out, thanks for the recommendation. I do some voodoo shit and witchcraft for them with limited results. Peptides, TRT, it's all good. Just curious, what are you using?
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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Holland Oates
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Re: Fixing shit

Post by Holland Oates » Sat May 10, 2014 3:48 am

Mod-grf and ghrp mainly. I was taking exemestane regularly but I've cut that out. I want to give clomid a run but my usual sources aren't working right now.
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JDub
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Re: Fixing shit

Post by JDub » Sat May 10, 2014 1:42 pm

Where I live it's always been a whole lot easier to get anabolics than things like clomid, nolva, etc. not sure why. I've wanted to try peptides in the past but now that I have trt for $8 per 3 months I don't know that I will ever dabble.
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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Dunn
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Re: Fixing shit

Post by Dunn » Sat May 10, 2014 3:03 pm

I love peptides and low dose test. Some of the best mood changers and general body upkeep that I can think of for folks who have a laundry list of old hinky injuries. Glad to see things are coming a long, J.

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Re: Fixing shit

Post by JDub » Sun May 11, 2014 1:13 am

Thanks Dunn. Low dose test is awesome. Best thing I've done for myself in years. Shit is healing, depression is managed, life is good. I feel better on 100mgs every dice days than I did taking 5 and 600mgs a week.
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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Re: Fixing shit

Post by JDub » Sun May 11, 2014 1:18 am

Took today as a rest day and maybe tomorrow as well. We'll see how I feel in the AM. Going to make some minor tweaks this week. Cutting out chins and Pushups for a bit longer. Still think I need to work on more rows and upper back stuff. I'll do this via bands and sled. Other than that still sled, walking, stretching, and lots of band stuff for the upper body.
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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Re: Fixing shit

Post by JDub » Mon May 12, 2014 1:49 pm

5/14/14

Sled:

Pullthroughs- 50lbs/8reps, 75/8, 100/8, 125/8, 150/8/4 sets
Forward Walk- 70lbs/60yds/x2 trip, 115/60/2, 180/60/3
Backward walk- 180lbs/60yds/x1 trip
Lateral Ankle Drags- 50lbsx30reps/2 sets each way

Fuck pullthroughs. Every time I incorporate them my lower back starts feeling fucked up. I'm going to drop them. Forward/backward drags, lateral ankle drags, and forward and backward ankle drags will be it for me for the lower half. Upper body will be reverse fly, face pull, row, press and variants of those.


At home:

Band Pullapart Sequence:

Band Pullaparts x10 w/micro
Sword Draws x10 left/right w/micro
Palms Up Band Pullaparts x10 w/micro
Y's/Behind the Neck Pullapart x10 w/mini
Behind the Neck Pullapart x 10 w/monster mini

One Arm Band Rows- 3 sets of 8/arm w/light band

Pullapart Sequence Round 2

Planks x 60 seconds

Going to do some stretching later on and that's about it for the day.
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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Re: Fixing shit

Post by JDub » Tue May 13, 2014 1:01 pm

5/13

Sled:

Reverse Fly- 50lbs x 20 reps

Row/Press x 10 reps each w/100lbs for 8 min, 8 sets of each

Was going to do more timed upper body stuff but ran out of time.


At home:

Planks- 2x45 seconds

45 min walk around the neighborhood, not sure of the distance, I will have to gauge it this afternoon. Was pushing my 2 year old in the stroller for the duration. Some decent uphills, several downhills, a few flats. Stretching a few times this evening and that will be it.

Edit: the walk is 2.7 miles
Last edited by JDub on Thu May 15, 2014 12:10 am, 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
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Re: Fixing shit

Post by JDub » Wed May 14, 2014 1:26 pm

5/14

Sled:

Forward Walk- 70lbs/60yds/2 trips, 115/60/6
Backward Walk- 115lbs/60yds/2 trips
Backward Ankle Drag- 50lbs x 30reps/leg x2sets
1Arm Row- 50lbs x 15reps/arm x 2 sets
Lateral Ankle Drag- 30lbs x 30reps/side x 2sets


At home:

Planks- 30 seconds x 4 sets
45 min walk, 2.7 miles, with the wife and 2 year. Same route as yesterday, I pushed the stroller only on the hills.

Lots of stretching will be done throughout the day.

Ended up walking a slow relaxed mile after dinner with the wife and my 2 daughters, pushing the stroller of course.
Last edited by JDub on Thu May 15, 2014 12:09 am, edited 3 times in total.
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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Re: Fixing shit

Post by Blaidd Drwg » Wed May 14, 2014 2:01 pm

JDub wrote:Thanks Dunn. Low dose test is awesome. Best thing I've done for myself in years. Shit is healing, depression is managed, life is good. I feel better on 100mgs every dice days than I did taking 5 and 600mgs a week.

My rx is an over generous 125 a week, but I have felt consistently better at around 35mg E3D with subq inj.
"He who knows only his own side of the case knows little of that." JS Mill

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Re: Fixing shit

Post by Blaidd Drwg » Wed May 14, 2014 2:08 pm

What kind of sled are you using? Apprently pulling a sled is kinda contraindicated for me but light pushes might be where it's at. Contemplating building one and for the life of me, I can't see why this design with a basket instead of a loading pin isn't better than a prowler.


Disregard most of the nonsense attachments.

Image
"He who knows only his own side of the case knows little of that." JS Mill

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Bobby
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Re: Fixing shit

Post by Bobby » Wed May 14, 2014 2:10 pm

Some of those attachments looks fun.You can keep in lawnmowing shape all year round!
You`ll toughen up.Unless you have a serious medical condition commonly refered to as
"being a pussy".

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Re: Fixing shit

Post by JDub » Wed May 14, 2014 3:30 pm

Blaidd Drwg wrote:What kind of sled are you using? Apprently pulling a sled is kinda contraindicated for me but light pushes might be where it's at. Contemplating building one and for the life of me, I can't see why this design with a basket instead of a loading pin isn't better than a prowler.


Disregard most of the nonsense attachments.

Image
I've got the rogue e sled with the fold down post. http://www.roguefitness.com/s-35e-rogue-e-sled.php
I drag the sled now holding the straps instead if any belt or harness attachment. It seems to spread the load out better and not nearly as rough on the joints. To be honest, if rogue would have had the sled you posted when I ordered mine it's the one I would have gotten. The only attachments I would want are the upright posts and the two low posts like the prowler. That and the standard dragging strap would give you any and all things you need. And I have the same thoughts about that sled vs the prowler. I think it's a better design than the prowler, hands down. Just curious what is the difference in light pushing vs light pulling for you and your rehab?
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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Re: Fixing shit

Post by JDub » Wed May 14, 2014 3:37 pm

Bobby wrote:Some of those attachments looks fun.You can keep in lawnmowing shape all year round!
Cutting the grass gives you herpes.
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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Re: Fixing shit

Post by Blaidd Drwg » Wed May 14, 2014 3:48 pm

Light pulling and pushing as long as it's not on a waist belt is probably fine. Just nothing where you have to brace the abs and rotate, brace and extend, or bear down hard.

I think pushing and pulling may be perfect over the long haul.
"He who knows only his own side of the case knows little of that." JS Mill

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