Old Mother

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

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Old Mother
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Old Mother

Post by Old Mother » Mon Nov 18, 2013 2:48 am

There's nothing spectacular here. I decided to start a log because I joined up for the next 3 month IGX wager. My goal is to weigh 240lbs by March 1. Today I weighed in at 255.6lbs. I can't get below 250 no matter what I've tried. So hopefully this log and a little money on the line is enough to get my ass in gear.

Today
crunches - ladders 1-10, glute bridges - ladders 1-10 to warm-up, I also do some remedial exercises to help my shoulders.
1 DB press-24x10, 44x5, 54x5, 69x4x4x4x4
1 Dsnatch - 54x4x4x4x4
1 DB clean - 74x4x4x4x4
pushups - 9 sets of 5

Also I started to do the couch to 5k program from here http://www.c25k.com/c25k_treadmill.html
tonight was week 1, workout 2. I've tried this in the past but wound up developing some weird pain my foot that made it difficult to walk in the morning.

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Bram
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Re: Old Mother

Post by Bram » Mon Nov 18, 2013 2:32 pm

Good luck with your goals. You can get to any weight you want, provided you're open minded and disciplined.

The 5k program looks good - never seen it before. Maybe do some calf stretching before the jogging to loosen up the calf/ankle/feet/toes and try not to go 2 days in a row.

Every time I run, I stretch my calves and hip flexors first for 15-30 seconds each side (2x if I'm tight) and I never do 2 days in a row -- helps keep me healthy.
"Penetrating so many secrets, we cease to believe in the unknowable. But there its sits nevertheless, calmly licking its chops." - H.L. Mencken

Old Mother
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Re: Old Mother

Post by Old Mother » Tue Nov 19, 2013 1:47 am

Thanks. I once got down to 210 from 285, but I was on the coffee and cigarette diet.

The foot pain was distal metatarsal head, 5th digit. Stretching and mobility is never a bad idea. Maybe ice afterwards and a little kinesiotape (just because I have a shit ton of it laying around). If it keeps up I'm getting an X-ray.

A little YRG and a little old school Pavel mobility drills have usually served me well.

Old Mother
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Re: Old Mother

Post by Old Mother » Sat Nov 23, 2013 6:23 am

Fuck me running.

I think someone beat me with a baseball bat while I was sleeping. I woke up the next day and couldn't fully flex my right knee. Also I had this horrendous stabbing, burning pain the upper back and neck. All this is weird because I went to bed feeling fine. I have no idea what the fuck happened.

I went to the chiro on Wed. He brought the thunder. I felt a little better, but thought it best to rest for the rest of the week.

I got adjusted again on Thurs. Started to feel better still. Maybe 50%.

I did some YRG tonight, maybe my body's trying to tell me something. I also did some rehab stuff for my shoulder. I was feeling well enough to start doing some pushups and it just felt like I had strained both lats.

Tomorrow I'm going to go for a walk.

Old Mother
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Re: Old Mother

Post by Old Mother » Sat Nov 23, 2013 6:24 am

I also weighed in at 252.8 today. I ate like shit towards the end of the night though.

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Re: Old Mother

Post by Old Mother » Mon Nov 25, 2013 5:20 am

Feeling much better. No weights tonight.

Pushups, crunches, glute bridges, bw squats, reverse pushups, patrtial handstand pushups, planks.

Nice and easy. Not too much strain.

Old Mother
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Re: Old Mother

Post by Old Mother » Tue Nov 26, 2013 4:39 am

couch 2 5k
week 1, workout 3. Pretty easy.

My back hurts though. I can barely bend my head to the right. I think it's a rib.

Old Mother
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Re: Old Mother

Post by Old Mother » Sat Dec 07, 2013 5:41 pm

Upper thoracic and cervical issues having been beating me down for the past few weeks. It happens periodically. I go the chiropractor a few times and it get worked out. I'm not out of the woods, but I'm better.

11/27/13
1 DB press - 24x10/44x10/54x10/69x5x5x5x5
DB snatch - 54x5x5x5x5
DB clean - 74x5x5x5x5
DB curls - 24 - 6sets of 6
Tri ext - 54 - 6 sets of 6

11/30
300 jumping jacks
DB press - same warm up and 5 sets of 3
mountain climbers - 125
db tri ext - 24 6 sets of 7
windshield wipers - x25
glute bridges x 60
handstand pushups - x3x3x3 - I sawed off a stack of wood to use as a progressive partial kind of set up.

12/1
couch to 5k - week 2, workout 1

12/3/13
jumping jacks 250
DB snatch - 54 - 5 sets of 3
mountain climbers - x125
DB cleans - 5 sets of 3
curls - 24 x 6 sets of 7
crunches - 36 in all
glute bridges - x 70

12/4/13
jumping jacks - 300
pushups - x 40
mountain climbers - x 150
planks - x 40 sec
tri ext - 6 sets of 8
windshield wipers - x 30
glute bridge - x 80

12/6/13
BW squats - x 50
crunches - x 35
glute bridges - x 90
curls - 24x 6 sets of 8

Old Mother
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Re: Old Mother

Post by Old Mother » Mon Dec 16, 2013 3:41 am

12/8
jumping jacks - x360 in various sets and reps
DB Press - 69x4x4x4x4x4
mountain climbers - 165 in all
handstand pushups - x4x4x4
tri ext - 6 sets of 9 w/ 24lb db
windshield wipers x 5 sets 7
glute bridges - 10x10

- I took a week off. I haven't been feeling well and something weird happened to my left arm. It still hurts when I give people the finger. I think I strained something.

12/15
BW squats x30x30x30
1 leg squats off a 12" stack of wood on top of a bucket - 8x1
goblet squats - 24x10/ 34x10/ 44x10
TGU's - 24 x5 singles - I don't think I've ever done these before
crunches - x15x15x15
glute bridgesx20x20x20
windshield wipers - x10x10x10

A couple of things:
-My DB handles are homemade and only weigh 4 lbs each, that's why everything is 24, 44, 59 etc.
-windshield wipers are great for the lumbers and QL's and obliques, if nothing else, than to just keep them loose and stretched out
-if you take Tommy Kono knee sleeves and turn them inside out they stay up without bunching up and are a breeze to pull on and off

Old Mother
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Re: Old Mother

Post by Old Mother » Sat Jan 04, 2014 5:53 pm

12/18
Handstand pushups - partials 11" - x5x5x5
DB press - 69x7x5x3
pushupsx14x12x11
tri ext-24x10x10x10

12/21/13
pullups - with band assist - x5x5
DB snatch x34x5/44x5/64x5x5x5
DB CL&J - 74x5x5x5
curls-24x10x10x10
DB rows - 44x10x10x10

12/23
Couch 2 5K - week 2, session 2 (I'm really falling behind on this one)

12/24
walked for 40'

12/25
1 legged squat - partials 11'' - 8 singles
goblet squats - 44x10x10x10
TGU - 29x1/ I switched over to just doing the sirup portion x5x5
crunchesx20x20x20
bridgesx25x25x25
windshield wipersx15x15x15

12/29
handstand pushups- partials - 15"x1/14"x1/13"x1/12"x1/11"x3/10"x3/9"x3
DB swing-34x1/44x1/54x1/64x5
DB snatch-69x5
DB Cl&PP - 79x5
1 DB press - 24x30 each arm

12/31
handstand pushups-12"x3/11"x3/9"x5
DB swing-24x10/44x1/54x5/69x3
DB snatch - 74x3
DB CL&PP - 84x3
1 legged squats - partials -singles up to 10" platform
pushups - x3x4x18
1 DB Press - 14x40 each arm
pullaparts - bands #1x50
band pushdowns - x50
band GM'sx50
seated GM's x50
crunchesx50

1/1
handstand pushups - 12"x3/11"x2/10"x1/9"x1/8"x3
DB swing - 44x10/54x10/69x4
DB Snatch - 74x4
DB CL&PP - 84x4
pushups - 1,2,3,4,5,10
1 DB press - 14x25
crunches - 50
ITW's x 15 each

Couch 2 5K - Week 2, session3

1/2
walk 3.52 mi.

Old Mother
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Re: Old Mother

Post by Old Mother » Sat Feb 01, 2014 12:57 pm

1/4/14
I,T,WY's

Couch 2 5K prpgram - wk 3, session 1

+

handstand pushups - up to an 8" stack of wood
DB swings - low reps up to 69x5
DB snatches - 74x5

Old Mother
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Re: Old Mother

Post by Old Mother » Sat Feb 01, 2014 1:04 pm

1/5/14
handstand pushups - up to an 8" stack x 5
db sings - up to a single @ 74lbs
db snatch - 74x5
side press - 34x5
1 legged squat - partials, varying the height, trying to work my way into a full pistol, this really has been fucking up my knee
pushups - x25
db press - 14x50
db curls - 14x50
banded pushdowns - x50 total
pullaparts x 50
treadmill - 1.82 mi.
---just a bunch of random bullshit, no real direction or goal here, just working out and enjoying doing nothing in particular

1/7/14
handstand pushups - singles up to 7" partial
pushups - x50 total
crunches - x 50 total
treadmill - 1.75 mi

1/8/14
treadmill - 3.38 mi

1/9/14
couch 2 5k - week 3, session 2

Old Mother
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Re: Old Mother

Post by Old Mother » Sat Feb 01, 2014 11:50 pm

1/12/14
handstand pushups - a few warm ups, then partials, 7" off the floor x3
1 leg squat - too much knee pain, couldn't forge ahead
DB swing - 5's up to 74x2
DB snatch - 79 x 2
DB Cl &PP - 84x5
side press - 39x5
TGU's 39x5
pushups - 50 total
crunches - 50 total
DB press - 19x50

1/13/14
treadmill - 2.36 mi

1/14/14
Couch 2 5k
wk3, session 3

1/16/14
handstand pushups - 7" x4
pushups - 45 total
crunches - 50 total
BW squats - x 50
DB snatch - 44x5/ 64x5/ 79x3
DB CL&PP - 84x5
banded GM's x50
pullups - 15 singles with a black band from iron woody

1/18/14
Couch 2 5K wk 4, session 1

1/19/14
handstand pushups - 7"x5
pushups - 17
crunches - 50
bw squats - 30
DB swings - singles up to 74x3 singles
db snatch - 79x 4 singles
db cl&pp - 84x5 singles
band gm's - x40

1/21/14
couch 2 5k - week 4, session 2

1/23/14
walk - 2.81 mi

1/25/14
handstand pushups - singles up to 6" partial
pushups - x32 total
band pushdowns x 100 total
straight arm pullovers - light band for 10x10 with a few seconds rest in between sets


1/26/14
Couch 2 5K - week 4 session 3

1/30/14
pullups - with band assist, 17
db swing - 74 by 4 singles
db snatch - 79x4 singles
DB cl - 84x5
band pullaparts - x10x10x10x10x10

Old Mother
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Re: Old Mother

Post by Old Mother » Fri Feb 14, 2014 11:21 pm

1/31/14
Couch 2 5k, week5, session 1

2/4/14
couch 2 5k, week 5, session 2

2/9/14
pushups - ladders 1-7 +5 extra
pullups - ladders 1-5 with a band assist
handstands - a bunch held for various times
hanging knee raises - ladders 1-7
hyperextensions - ladders 1-9

couch 2 5k, week 5, session 3

2/10/14
pushups - ladders 1-7 +5 extra
pullups - ladders 1-5 with a band assist
handstands - a bunch held for various times
hanging knee raises - ladders 1-7
hyperextensions - ladders 1-9

2/13/14
pushups - ladders 1-7 +5 extra
pullups - ladders 1-5 with a band assist
handstands - a bunch held for various times
hanging knee raises - ladders 1-7
banded GM's - ladders 1-9

Couch 2 5k week6, session 1

Old Mother
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Re: Old Mother

Post by Old Mother » Sun Nov 30, 2014 3:07 pm

Wow, no updates since February! Inconsistency in keeping a training log? That doesn't sound like me.

Anyway…

I've been going to a real gym. Started back on the OL's. After a few permutations I've settled on trying out a Joe Mills 20/20 for the Sn and Cl&J. I decided to throw in DL's for sets of 10 and presses. That's pretty much it.

I have a new job too. It's a four hour commute in total each day, so workouts are limited.

Yesterday was snatch - worked up to 70kg, also squat worked up in sets of 3 to 110kg. Nothing earth shattering, but my knee's appear to be royally fucked. I switched to a split about 2-3 weeks ago. Also my squats are more PL style, or at the very least, what Fred Hatfield would call an athletic squat.

Last clean workout topped off at ~90kg's, I did jerks from the racks working in singles up to 100 or 105. I can't remember.

Last DL workout was top set of 10 at 265 and press from the racks 155 x5x4x4

I triy to walk/jog, but that's not going to well right now. I need to work more on that.

Old Mother
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Re: Old Mother

Post by Old Mother » Thu Dec 25, 2014 2:35 pm

The latest…

DL - 10's up to 285
inc tri ext - worked up to 105x6 and a back off set 75x18
some forearm stuff

Snatch - 20/20 - topped off at 73kg
Sq - 3's up to 255

Cl - 20/20 - topped off at 93kg
Jerk from the rack - single's up to 110kg

Merry Christmas!

Old Mother
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Re: Old Mother

Post by Old Mother » Mon Jan 26, 2015 12:44 am

Today
snatch - 40kg x a bunch, some pulls, some power snatches, some lifts from the high hang etc.
50x2
60x1
65x1
70x1
75x1
78x0x0(both press outs) x1x1
high pulls-78x3x3

push press
60x5
70x2
75x1
80x1
85x1x1x1x1x1

Old Mother
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Re: Old Mother

Post by Old Mother » Tue Jan 27, 2015 2:50 am

eliptical - 10' warm-up
press - barx10x10x10 - rested about 30 sec each set, just to get some blood flowing
135x5
155x1
165x1
175x1x1x1x1x1

DL
135x10
185x5
225x1
275x1
315x1
355x1x1x1

I was really focusing on staying on my heels at the beginning of the lift and it seemed to make a difference in the bar path. This translated to a lift that felt easier on my back and SI joints. The downside is that I felt really weak on this.

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