Divide By Zero

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

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Shafpocalypse Now
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Divide By Zero

Post by Shafpocalypse Now » Wed Jan 08, 2014 8:01 pm

#1

8-Jan, 2014

MFH

OHP:
45x15, 15, 15
95x1, 2, 3
115x1, 2, 3
-starting easy, OHP has been neglected, and in the past if I push to hard, things get shitty.

BSq
45x5
135x5
155x5
175x5
225x3
245x3
265x3
315x3
335x3
-meh, but this was about what I wanted to do today

Cambered Bent Row
45x5/3/2 - clustered sets here, short rest in between
95x5/3/2
135x5/3/2
185x5/3/2

Misc: Incline curls, 3XTs(triple threats), Leg curls, leg extensions

20 minutes of cardio on moving staircase

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Last edited by Shafpocalypse Now on Fri Jan 06, 2017 4:14 pm, edited 15 times in total.

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Re: 2014

Post by Bud Charniga's grape ape » Wed Jan 08, 2014 8:21 pm

The MMA cage is a nice(?) touch.

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Re: 2014

Post by Shafpocalypse Now » Wed Jan 08, 2014 8:23 pm

Yeah, since it's a) padlocked, and b) MFH is full of fucking bent garbage bars, it seems a bit of a waste of space and money to me.

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Re: 2014

Post by Shafpocalypse Now » Wed Jan 08, 2014 8:23 pm

I think there is a fight club here late at night.

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Re: 2014

Post by TomFurman » Wed Jan 08, 2014 8:28 pm

I think fight clubs are kind of part of culture. I mean, before lots of litigation,.. we had, "dojo wars". Then when our training group in the 70's in Pennsylvania moved to a boxing gym beneath a Son's of Italy,.. we had plenty of guys from the bar upstairs, coming down to try us on. There is a lot of mystique around it now since UFC and the movie.
"There is only one God, and he doesn't dress like that". - - Captain America

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Re: 2014

Post by Bud Charniga's grape ape » Wed Jan 08, 2014 9:35 pm

Shafpocalypse Now wrote:Yeah, since it's a) padlocked, and b) MFH is full of fucking bent garbage bars, it seems a bit of a waste of space and money to me.
I think they're just trying to maximize your chances of coming out of there with a blood-borne infection.

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Re: 2014

Post by Shafpocalypse Now » Wed Jan 08, 2014 10:33 pm

The problem with MFH is that I can do all the big shit in my garage with good bars.

I tend to go there for machine work, dumbbell work, strongman shit and cardio.

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Re: 2014

Post by Shafpocalypse Now » Fri Jan 10, 2014 2:32 pm

#2

9-Jan, 2014

Garage

SSB.
155x3,3,3
205x3
255x3
335x3
155x48- 1 rep every 5"seconds for 4 minutes

Pull ups, parallel grip
2, 1,2,1,1,1,1,1,1,1

OHP
45x3
95x3
115x3
45x3
95x3
115x3
-shoulders achy from yesterday

Kb swings...like 5 sets, last was a set of 50 hand to hand with the 32kg

Ab mat sit ups...I cramped an ab here,

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Re: 2014

Post by Shafpocalypse Now » Fri Jan 10, 2014 7:12 pm

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Re: 2014

Post by Shafpocalypse Now » Mon Jan 13, 2014 6:32 pm

#3

13-Jan. Metroflex..fuck there were 15 people there this morning, including two fitness chicks with titties hanging out and yoga shorts. I was stunned. I could not get pics. There's a strongman contest in a few weeks, so a bunch of dudes were pulling trucks and shit out in the parking lot.

Made a rule. Cardio before lifting. Every time. 20 minutes on the step mill. Listened to "Radio Moscow" station on Pandora.

Press and Lat Pulldown super set.
45x10
45x10
95x5/100x20
95x6/100x16 went front and back of head (alt)
96x10/100x20 alt
135x1/130x12 alt
135x2/130x10 alt
135x5/130x8 alt

-overhead endurance and strength sucks. This felt pretty good.

Squat
135x3, 3, 3
225x3, 3, 3
315x3, 3, 3

Box squat - just seeing
315x2, 2, 2 - still a bit explosive off the box. Might rotate these in because they are easier on the knee.

Karwowski Shrugs: 135x30, 30, 15...these burned.

Incline push ups: 10, 10, 12...sucks, completely sucks.
-I was thinking I was going to lay off the benching, but maybe not now

70# KB swings: x50, 50...these made me feel winded and tired.

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Re: 2014

Post by Shafpocalypse Now » Tue Jan 14, 2014 6:49 pm

4

14-jan

20 min. Cardio on step ill

Cgbp:
135x3,6,9
185x3,6,9
225x1,3,5

Inc db press:40x30, 40x20, 40x15...this burned

Camber row
45x20
95x15
135x10, 185x3, 235x1
135x10, 185x5, 235x2

Pulldown abs

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Re: 2014

Post by Shafpocalypse Now » Tue Jan 14, 2014 7:19 pm

The Music of Metroflex

I go when the goofballs train (appropriate), or when the gym is empty. The music here is usually fucking terrible. Metroflex Houston calls itself "The Loudest Gym in America" but Metroflex music comes in 3 distinct varieties.

1. Mexican pop. If the Mexican training crew is here (2 140# guys and one 400# guy) they will turn this to Mexican pop as soon as they can. This is slightly better than...

2. Dirty Southern Rap. This is always on, it's some mealy mouthed rappers talking about pussy, cock, and drugs. This is slightly better than...

3. Some awful Pandora radio station with a crazy mix of Techno and 80s-90s pop remix. Today it was some fucked up version of Michael Jackson's Dirty Diana that was playing when I walked in. I cannot emphasize how terrible this station is.

The music is fucking loud. I usually turn it down before I even go in, just a bit, then keep turning it down just a bit until you can actually here someone talking to you. (post old man picture here)

The rule is the person who is there first gets to play the music. If I'm in there alone, I usually put it to AC/DC classic rock, or outlaw country. Once I cued up Boot Liquor on the stereo, which is all outlaw country and old country and hillbilly punk and shit, when the black dudes who trained rolled in, they looked at me like I was crazy. After about 20 minutes of Hank Williams the First and fucking George Jones one of them came over and he begged me to let him change the music, not a big deal to me so I let him.

Black metal gets played. Last time I made a station on pandora called "Radio Moscow" which is my current favorite kind of mix for training.

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Re: 2014

Post by Shafpocalypse Now » Wed Jan 15, 2014 6:53 pm

5
15-jan
20 min stepmill
Lat raise/ohp superset. Classic preexhaust
20x15/45x15
20x15/65x15
20x15/85x10
20x15/105x
-this burned badly. Short rests

Btn sg presses: 45x20, 20, 20
This is a flex/mob effort

Chin singles, assorted grips, with 10 ct hold at apex

V grip lat pull downs 3x10
Btn pull downs 2x20

Nybb Ssb:
135x5, 5, 5
225x5, 5, 5
315x1
335x1
355x1
375x1
135X3:[email protected]

Standing abs. 3 sets

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Re: 2014

Post by Shafpocalypse Now » Wed Jan 15, 2014 10:45 pm

Legs are a bit heavy from the frequency use of the stepmill for low intensity steady state work and the more frequent squatting. I will probably squat 1x more this week.

I'm looking at a

a..vert press/vert back/squat
b..hor. press/hor. row/squat
c...heavy pulling

ababc--

Kind of schedule. We'll see how it pans out when I start varying squatting and stuff.

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Re: 2014

Post by Shafpocalypse Now » Fri Jan 17, 2014 7:27 pm

Gawd damn this was a kick ass workout. I am not sure why, but the further I went, the better things felt.

#6

17-Jan

20 minutes on stepmill listening to Rogan.

Been reading John Meadows stuff. I decided to start using isolation work to warm up.

Low Inc Fly + Pec Dec fly:
15x20/30x30, 15x20/40x30, 15x20/50x30
-the pump was fucking awesome.

Low Inc DB Pres
30x10
40x10
50x10
60x10
70x10
80x10
80x10
80x4 - shit just went south. Overall, I was really happy with 80x10, that's the heaviest I've gone with inc dbs. That third set was fucked, everything was all over. The pump got even better

Stretching Push ups
6. 6. 3

-more pump, painful stretch

Camber Bar Rows
45x15 with pause
45x15 with pause - this made my rhomboids cramp the fuck up.
135x10
185x5, 5, 5, 5, 9

Meadows Row on landmine...this is just a one armed row with a bit of a stretch
45x15, 15, 12...rhomboids cramped again

Huge back pump. Goddamn I was walking around the gym like I was king shit. I even hit a fucking lat pose in the mirror

Leg curls
80x20, 90x14, 100x8

Leg Press-I tried some squats, but my pecs were super tight from the chest work, so I said, fuck it, I haven't really leg pressed in a decade.
90x20
180x20
270x20 - this burned a bit
360x20 - I was almost crying as I pushed out 20 on this. My quads, hams, and like adductors were on fire

Bulgarian Split Squat
12L/12R
10L/10R

So, now I'm sporting a pec, lat, and leg pump.

Stretched out and called it good.

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Re: 2014

Post by Kazuya Mishima » Fri Jan 17, 2014 7:56 pm

King Shaf be BROFLEXIN' at Metro.

Them niggers scurred NOW...turn that radio back to country when they see his swole ass walk in the do'.

Sheeeeeeit.

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Re: 2014

Post by Shafpocalypse Now » Tue Jan 21, 2014 8:08 pm

What goes up must come down.

Complete dogshit workout today. Shoulders, knees, etc felt fucking tired, drained, pain.

#7

25 minutes of cardio. Fuck, this is getting harder due to boredom. Listened to Rogan. Fucking 12 minutes of introduction and commercials.

TRISET
Lateral Raise: 15x10, 10, 10, 10, 10
Press: 95x5, 115x5, 135x5, 145x3, 95x12
V grip pull downs: 120x15, 130x15, 140x11, 150x9
-Shoulders didn't like this starting out but it evened out in about 3 sets. Had to do some pec, lat, internal rotator stretching.

LEG WARM UP
leg extension/leg curl: 3 sets, 15-20 reps.

FRONT SQUAT:
95x3, 135x3, 185x3, 225x3, 275x3...fucking felt like shit. Rack was shitty, knee felt shitty. I had to walk around because I was just plain pissed off at how shitty I felt.

Went to Sams Club in Stafford TX afterwards. Fuck Sams. Nobody in this club even looked healthy. Everyone was fat, skinny fat, ugly. Two people had such distinct body odor you could track them through the club by scent. Fuck Sams, I'm joining Costco next week.

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Re: 2014

Post by Shafpocalypse Now » Thu Jan 23, 2014 10:46 pm

Number fucking 8

25 minutes of stepmill...upped the intensity a big, going a little harder.

Chest and Back day

inc. fly and pec dec warm up: 3 supersets.

"tilted" decline bench: 135x10, 155x5, 185x5, 205x3, 225x3, 245x3, 275x, 185x11..."tilted" means there was just a 25# plate under the front of the bench. Felt pretty good, but it's been a long time since I benched.

stretch push ups: 15. 12. 10

Cambered row. 45x10, 135x10, 185 x 5, 5, 5, 5, 11.

Meadows row: 45#x15, 15, 15...I think I have to review this because it didn't feel right.

Rear Delt Fly: 30x20, 20, 15

Ab shit.

Also, if emac and stanley are reading this...DO AS I SAY, NOT AS I DO.

My training is a ridiculous mash up of bullshit.

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Re: 2014

Post by Shafpocalypse Now » Fri Jan 24, 2014 1:26 am

Stayed home.

#9

SSB
155x5, 5, 5
205x3, 3, 3
245x3
295x3
325x3, 3, 3
375x1, 1, 1

God...lots of squatting

KB Double Snatch: 16kgs x 20, 20, 20, 20
KB Double FSq: 16sx20, 20sx20, 24sx20, 20, meh...
Bulgarian split squats: 10/10, 10/10

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Re: 2014

Post by Shafpocalypse Now » Mon Jan 27, 2014 7:10 pm

Cuntabulous.

#9

25 minutes of stepmill. Listened to Mark Bell's podcast with Jon Anderson.

Tri Set
db lateral raise: 15x15, 15, 15, 15
back and forth lat pull down: 100x20, 20, 14, 12
press: 45x20, 95x10, 115x10, 135x5

Press:
135x5, 135x6

Leg curl: 90x20, 90x20, 90x5 clusters of 5 reps with 10s rest in between

Paused Back squat
45x3
135x3
185x3
225x3
275x3
315x3
365x3

Non-paused set: 365x6. If my knees are killing me tomorrow, I'll know what did it.

In between back squat sets I took a broomstick and a band and I stretched the fuck out of my shoulders by lowering it behind my neck and letting the band pull it into the back squat rack position. About 30s each. The last two sets of this I was really getting a good stretch but it fucking hurts. It hurts so much I shake. Back squat felt good on the last 3 sets.

Ab shit, some stretching

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Re: 2014

Post by Shafpocalypse Now » Wed Jan 29, 2014 10:56 pm

10

Felt like fucking shit. Tired. Pissed off for no reason, and for the whole 30 minute drive in I kept having to talk myself into going. It was like 36 degrees here, cold as fuck.
Got there and literally moaned when I got on the fucking stepmill. It was time to up the difficulty one notch, and I did not want to do that. I put on a shitty podcast with Charle Poliquin and just trudged on...25 minutes later I'm done out of breath, and sweaty. If Mike Mahler reads this: Man, you guys have to step up your interviews, there's nothing there but agreement...I liked it, but shit, man, you guys accept everything people say at face value.

I need to start an adversarial podcast.

I got down on the mat. I made a list of core work coupled with mobility moves to do before lifting as part of finishing up the general workout This was like fifteen super sets of shit and basically extended my cardio out another 15 minutes. Based on some of the gymnastics bodies stuff...my core is shit.

Went into the shithole, and of course shitty fucking music is playing. I look around and realize everyone in there except a kid and a chick are on the fucking sauce.

Decide I just want to get shit over with.

It was going to be the start of a new 20:00 on the minute timed deadlift cycle. I started the clock and then said fuck it. I pulled a rep every 30 seconds instead
Then because I was fucking agitated, I pulled a set of 405x10. So, really, I could probably compress 20 minutes of steady work into about 4.

So: 405x1, every 30sec, for 10 minutes, then 405x10.

I haven't deadlifted in 2 months, so my hands and back are a bit rough at this point. I go over to the rack, do some shrugs, do some hangs, do some pull up shrugs, then some rear delts, hand to hand kettlebells swings then some push ups and left

Overall, it turned out to be a good session, but it started shitty

I still feel pissed off I even went to the gym.

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Re: 2014

Post by Shafpocalypse Now » Thu Jan 30, 2014 2:57 pm

#10 was recipe for how to feel like you've been run over by a truck.

Had a hard time doing YRG stand up this morning due to the stiffness in the posterior chain.

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Re: 2014

Post by Dunn » Thu Jan 30, 2014 4:15 pm

While a damn good workout, that sounds horrid. Good job trudging through it.

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Re: 2014

Post by Shafpocalypse Now » Thu Jan 30, 2014 11:26 pm

Funny, I was racked this morning but now I'm ready to go again. Shoulda went to the gym

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Re: 2014

Post by SubClaw » Sat Feb 01, 2014 10:02 am

Shafpocalypse Now wrote: SSB.
155x3,3,3
205x3
255x3
335x3
155x48- 1 rep every 5"seconds for 4 minutes
This is interesting... What would you think of doing something like 3-5 reps every 30 seconds or so for 10 minutes? Something like a 'compressed 50/20'.

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