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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Re: Divide By Zero

Post by Shafpocalypse Now » Fri Jan 06, 2017 4:26 pm

17-1 (5-Jan-2017)

Cardio day
Weight: 274
Attitude: Pretty good overall, but apathetic towards training. Feel a bit of a cold coming on. Zinc lozenges (which work) and oregano oil (which probably doesn't) plus OTC steroidal nasal spray (Nasacort...Texas has some ugly pollen seasons, right now it's Cedar Fever season, which can hit some folks super hard...I find a little bit of allergy management goes a long way for me, so local honey and the nasacort at this time of year isn't remiss)

Cardio & Comments

40 minute dog walk...this is an ambling walk I take with one or two dogs, that involves a lot of sniffing and peeing. The pace is 18-22 minutes per mile.
20 minute C2 row, steady state. Looking to improve technique and efficiency. This is excruciatingly tedious at this point because I'm bad at it and it gets my HR up pretty fast and just doesn't feel natural. Plus I was crushing my balls the whole time. Didn't feel like fucking with the HRM, so no data. I want to push these machine cardio sessions to 45 minutes or so. Other machines used will be incline treadmill for walking and the stairmill at the neighborhood free gym, or if I join up with Snap Fitness or one of the larger chains. I kind of want access to a sauna. Eventually this will come to look like the Pete Plan, maybe?

Shoulder Rehab/Prehab & Comments


3 sets of 10 mace swings with Shoulderrok (SR), added weight. 7.5# feels better than 5#. Not sure why. These do seem to be making a difference in how my shoulder feels on a daily basis.
3 sets of down and back 1 armed carries...suitcase, bottoms up, and overhead
Some trap release stuff with the Accumobility balls, which I like quite a bit. I am going to hollow out a lax ball to put on the end of my dip bars so I can have some way to pin my pec tissue while I move it.

I don't really have any kind of plan yet. The Joel Jameison plan for unfatfucking yourself looks interesting, so maybe I'll template that out.

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Re: Divide By Zero

Post by Shafpocalypse Now » Fri Jan 06, 2017 9:34 pm

Another thing I wanted to note: I generally wear the Thompson Bowtie on the dog walks and around the house. The long term light 'stretching' and compression over the shoulder joint feels pretty good. I have not tried benching in it yet, but next time I bench I will. Christian Thibaudeau actually had a piece on his new website about 3 things that revitalized his bench pressing

https://thibarmy.com/bench-press-band-a ... technique/

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Re: Divide By Zero

Post by Shafpocalypse Now » Tue Jan 10, 2017 11:37 pm

17-2

Already off to a fantastic and disciplined start

Wu. Shoulderrok swings
Bp
Bar 10, 10, 10
135 x 5, 5, 5
155 x 5, 5, 5
175 x 5, 5, 5

Bp with t grip bar and chains.. Triceps heavy press
55x20
55+1c x 20
55+2c x 20

T grip bar rows
Bar x20
Barx20
105x15
125x15
145x15
145 x15

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Re: Divide By Zero

Post by Shafpocalypse Now » Thu Jan 12, 2017 1:55 pm

17-3

Cardio day. 40 min of walking and 20 min on C2

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Re: Divide By Zero

Post by Shafpocalypse Now » Wed Jan 18, 2017 3:37 am

Shit...already shitty shitty shitty.

Weekend in San Antonio at a volleyball tournament. San Antonio is pretty much a shit city, especially in the winter. Except they have good food.

Did some cardio and calisthenics at the hotel gym once.

Tomorrow the Green Grass, boys...tomorrow the green grass.

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Re: Divide By Zero

Post by Shafpocalypse Now » Tue Jan 24, 2017 3:42 am

Mace 360s
Bench with t grip
Push ups on paralettes
SSB squats
18" step ups
Drag curls
Calf raises
Tib raises
Leg curls with spud strap

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Re: Divide By Zero

Post by Shafpocalypse Now » Tue Jan 31, 2017 9:28 pm

Warm Up:
-straight arm lat pulldown with minibands 2x20
-bent over shoulder extension with technique bar (15#) 2x20...small hold at top.
-divebomber push ups on parallettes...2 x 10
-hindu squats 2 x 10
-mace 360s

-4 Way KB squats, 5 reps each position, 8, 12, 16, 20 kg kbs
-1A swings (r/l): 8x20/20, 20x20/20, 28x20/20, 40x10/10, 40x20HTH...the hth with the 40 used to be my deadlift day finisher, I worked up to 100 continuous reps.
-Axle double overhands: 125x10, 215x6, 265x0...grip is pretty shitty
-Reverse curls with axle, hammer curls with pinks, curls on suspension trainer
-rows and face pulls on sxt
-hanging band hip distraction ---this felt amazing

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Re: Divide By Zero

Post by Shafpocalypse Now » Wed Feb 15, 2017 4:25 pm

Joined a gym to get out of the garage. I like it.

builtgreater.com/

20 min from my house, $50 a month.

Today I'm sore as fuck because I did a bunch of shit I can't do in the garage.

DB bench:
30x20
35x20
40x20
45x20
50x10
55x10
60x10

Straight Arm Pulldowns
50x20
50x20

Hammer ISO low row
50x20
100x20
150x20

Hammer ISO high row
50x20
100x20
150x10

Hammer ISO lat pulldown
50x20
100x20
150x10

Rotator cuff on cable stack

Versaclimber....yeah, this place has 2
5 60s on 120-180s off intervals...my quads were on fire.

SPARC non motorized elliptical..10:00 steady state. These are set up to do hard intervals on or steady state, kind of a cool machine.

Stir the pot on a stability ball for both core and scapular strengthening. Suspension trainer fall outs.

Have a bet to lose 10# in February. I'm down 8.

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Re: Divide By Zero

Post by Shafpocalypse Now » Fri Feb 17, 2017 2:34 pm

2/15

25 minute dog walk

Feeling fatigued and weak. Good workout nonetheless
Dynamic warm-up drills lower body
Dead lift
135×5
245×3
335×3
385x1x20
-this was an OTM thing, but was probably closer to 35-45 seconds because when my time app updated, I apparently lost every single time I'd made for it.
Sumo deadlifts
245×10
-the last 3 of these weren't hard, but my heart rate was skyrocketing
Box jumps 24"x5
Seated box jumps 24"x5
-these felt surprisingly good, the seated box jumps better than the regular ones.
Dbl Kb FS 16x10, 20x10, 24x10
Walking lunge x10/10, x10/10, x10/10
-this just got ugly, I'd start by going one lunge into another lunge, but would end the set by reseting back to standing in between each lunge. While I was doing this, some 165# dude was banging out squats and rear foot elevated split squats with 2 50# dumbbells
Incline curls and triceps push down
Jump stretch Lower body
Shoulder stretches and prefab

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Re: Divide By Zero

Post by Shafpocalypse Now » Fri Feb 17, 2017 2:35 pm

2/16

40 minute dog walk

At gym:
20 min of incline treadmill
5 trips down and back of pull then push prowler...40 yards, adding a plate each trip.
1 trip each of prowler rows and shoves
5 60s on, 60s off, versaclimber intervals

Some stretching shit.

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Re: Divide By Zero

Post by Shafpocalypse Now » Tue Feb 28, 2017 3:15 pm

Not keeping up as well as I should on this log


Later session at the gym last night...around 4:30 PM instead of before noon. There is a older powerlifter there, Lance Ross, who pulls big weights, he was taking his slow, extensive warm ups with either a training partner or a guy he was mentoring, a skinny as a rail black guy, I'd say 145ish, who was pulling close to 400#. Lance is working towards a world record for his age and weight class, I'm thinking in mid 8s. Strong dude. I am like the weakest motherfucker at this gym, I saw some random guy work up to a 400+ bench and a 300+ press from pins just kind of casually. At Metroflex, I expected this, at this gym, I didn't think I'd feel like a fat, weak fish tossed into the big bad ocean, but there you have it.
My session (Monday)
Modded Agile 8 + McGill stiffening exercises
-SSB: Worked up to a few triples with 315 or so on this bar, but it's got that camber that lines up with the yoke, so any kind of real weight starts pushing you over hard, and I could feel it here. Going to have to bring in my own SSB, and maybe the Duffalo bar.
-Front Squats: Worked up to a 225x5...my rack on this feels like shit, will need to work on it or go to the bodybuilder type rack everyone is using nowadays instead of the olympic lifter clean rack.
-RFESS: bodyweight 10/10, 25# each hand 5/5, 5/5, 5/5. It's been a long time since I loaded these, they just are hard and I feel weak as fuck.
-DB RDLs: Worked up to 70sx5
-1 Leg RDLs: Shitty movement for me. Worked up to 40sx5
-Hanging leg raise supersetted with stir the pots on the swiss ball (another mcgill recommended move)...3 sets
-7 min rotator cuff work, level 1. Need to move up from 5#
Bodyweight this morning was 260.9.

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Re: Divide By Zero

Post by Shafpocalypse Now » Tue Mar 07, 2017 8:01 pm

Monday, squatted, did leg things
Tuesday

Tue: Bench day

Warm up: Donnie Thompson's band thing.
SUPERSET
Bench: 225x1/2/3/1/2/3, 225x5
Pulldown and Pulley row. A set for each of my bench worksets
SUPERSET
Push ups
Hammer low row - 3 sets
SUPERSET
db curls/triceps pushdowns

Core shit

10:00 of 40s/20s slow/fast intervals on sparc trainer. I feel like an old dog who needs to lie down in the sun after these.

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Re: Divide By Zero

Post by Shafpocalypse Now » Sat Mar 25, 2017 8:26 pm

Sat morning after drinking a bit too much Fri night
15 min Inc tm. Joint circles, lowerbody Wu and mcgill3
DL. Worked up to a [email protected]
SGDL:135x8, 225x8, 275x8 w/straps
Seated box jumps. 12 inch box to 24 x3, x3, 12 to 30 x3
Kroc row 50x30, 50x30
Walking lunges plus wall sit... 3 sets of 30/30s...the wall sit was surprisingly unpleasant
Stir the pot/windmill/quarter get up: twice through. Windmill with left arm up super tight
Thoracic stretch and hangs

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