IGX "...overflowing with foulmouthed ignorance."

IGX "...overflowing with foulmouthed ignorance."
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PostPosted: Mon Oct 03, 2016 1:17 am 
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Lifetime IGer
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Joined: Fri Feb 04, 2005 11:26 pm
Posts: 21027
Glad its working for you. Another thing is 1 to 2 tablespoons of braggs apple cider vinegar, some folks really have great luck with this..,Jim Wendler was one and some other PL bit I cant think of his name a cheap and harmless add to the cocktail


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PostPosted: Tue Oct 11, 2016 10:23 pm 
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Gunny
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10-3-2016

3 minutes rowing machine warmup

Military Press: 45x3; 95x3; 125x1-3-2x3

DL: 45x3; 135x3; 225x3; 275x1-2-3x5

Notes:

Military press RPE 9 -- sustain.

DL RPE 8 -- add 10lbs.


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PostPosted: Tue Oct 11, 2016 10:24 pm 
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Gunny
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Posts: 511
10-5-2016

3 minutes rowing machine warmup

Military Press: 45x3; 95x3; 125x1-3-2x3

Squat: 45x3; 135x3; 195x1-2-3x5

Military press RPE 9 sustain.

Squat RPE 8 -- add 10lbs.

Squat hand width is cutting edge of hand @ rings.

Right shoulder is still annoying me.


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PostPosted: Tue Oct 11, 2016 10:27 pm 
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Gunny
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Posts: 511
10-8-2016

Went to urgent care for a cough. It turned out to be bronchitis. Hooray for me. Z-pack etc.

Of note is that before going to the urgent care I drank a large latte and my BP was 138/72 which has my diastolic 4 points below what it was last time (76) and 23 points below what it was in August (96). This makes me think caffeine intake wasn't the issue. More to follow as I learn more. I am relieved to see something is working.


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PostPosted: Tue Oct 11, 2016 10:27 pm 
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Gunny
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10-10-2016 -- skipped workout due to vacation. My right shoulder is annoying. I am going to get it looked at on Friday. I suspect a cortisone shot will be in order. It worked like a charm last time for my left shoulder -- after it hurt like hell for 16 hours of course. :-)


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PostPosted: Sat Oct 15, 2016 10:27 pm 
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Gunny
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Posts: 511
10-14-2016

Cortisone injection for my right shoulder / long-head bicep tendon.

It is feeling 98% good now.

See below JPG for my self-designed rehab thingy.

-Stan
Attachment:
Shoulder Thingy 2.0.001.jpeg
Shoulder Thingy 2.0.001.jpeg [ 254.99 KiB | Viewed 2434 times ]


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PostPosted: Sat Oct 22, 2016 3:38 pm 
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Gunny
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Posts: 511
10-16-2016

I woke up in the morning with my right arm feeling great. However, I realized that I was still doing daily stuff like reaching for dishes on high shelves in a tentative way. This made me angry. In order to overcome my mindset of being hesitant I decided to go the gym and deadlift a bit. My goal was to work up to 315lb for a double. I used straps (which I always do) but when I attempted 315lb I also used on a belt. This is how it went:

45x3; 135x3; 135x3; 225x3; 225x3; 275x3

Put on belt, planned to attempt 315x2, actually did 315x4.

Satisfied mentally, I went home and took the rest of the week off.

In the future I will use the belt for PR attempts.


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PostPosted: Sat Oct 22, 2016 3:39 pm 
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Gunny
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Posts: 511
10-22-2016

Shoulders feels great. Tentativeness is definitely gone. I shall resume lifting on Monday.


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PostPosted: Mon Oct 24, 2016 10:01 pm 
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Gunny
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Posts: 511
10-24-2016

3 minutes of rowing machine warm-up.

Military Press: 45x3; 95x1-3-2x3

DL: 45x3; 135x3; 225x3; 298x1-2-3x5

Notes:

I dropped from 125lbs to 95lbs on the military press to ease my bicep tendon(s) back into it. Everything felt good and RPE was a 7. Despite this I will maintain the 95lbs this week and look to add weight next week.

Superset pull-ups with military press.

DL RPE 8.5 and felt really heavy. Sustain.


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PostPosted: Thu Sep 27, 2018 12:57 am 
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Gunny
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Posts: 511
I am back after a long break.

I doubt that I will be updating this often but feel the need to document a few things here as they may be of value to others. The context of all of this is to have the strength, flexibility, and endurance I need to live a high quality regular life.

- It is better for me, at over 40, to do something light to medium often than something heavy to extreme rarely.

- I have found the set and rep scheme for the Recon Ron Pull-Up Profram to be of value for other things. I use “Double Ron” or “Half Ron” for kettlebell exercises. See more here:

https://sustainableevolution.wordpress. ... revisited/

All of the above being said, what works best for my life and my schedule is the following:

Monday: Five sets of pull-ups a la Recon Ron; five sets of kettlebell swings; five sets of trunk twists with ankle weights.

Tuesday: 25 minutes of yoga using my Yoga Studio App

Wednesday: Five sets of pull-ups a la Recon Ron; five sets of kettlebell squats; five sets of the ab roller

Thursday: 25 minutes of yoga using my Yoga Studio App

Friday: Five sets of pull-ups a la Recon Ron; five sets kettlebell overhead press

Saturday: Run 3 miles

Sunday: Run 3 miles

All of the above can be modified as needed if you want to challenge yourself or pull back a bit.

Meal wise due to genetics I have found the DASH diet to work well. Additionally, I enjoy focusing my lunch on high potassium and dinner on high soluble fiber.

“It’s a shame we gotta get old Stallion.” -Apollo Creed


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