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: MINIMALISM YOU CUNTS

Post by Shafpocalypse Now » Thu Apr 16, 2015 12:26 am

chiro appt...first one ever

Chiro did small adjustment to the thoracic region, then checked the tightness of the shoulder girdle...said the first thing to fix had to be the tight pecs. Started doing some basic stripping at the insertion with his thumb it was pretty gnarly. "Oh that's nasty" he said.

I'm not going to lie, that shit fucking hurt.

Chiro said I had to loosen it up before the manual therapy would really help, did electrostim and ultrasound on it, then had an assistant some me some stretches, all of which I've seen and used before...the assistant said "You need to do these every day, or more often if you can so we can clear the pec, if we can't clear the pec, then nothing is going to hold"

Electrostim was cool. Ultrasound was oddly painful especially when it went over the biceps tendon.

Then some huge compression sleeves to help move the lymph fluids out of the arms and chest after the stuff was done.

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Re: MINIMALISM YOU CUNTS

Post by Testiclaw » Thu Apr 16, 2015 12:51 am

Be honest: the sleeves weren't reaaallly that big, now.
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Re: MINIMALISM YOU CUNTS

Post by Shafpocalypse Now » Thu Apr 16, 2015 4:43 am

Yeah, they used inflatable air cells to compress

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Re: MINIMALISM YOU CUNTS

Post by Shafpocalypse Now » Fri Apr 24, 2015 2:27 pm

Just jacking around.

Still no real progress on back squat rack and internal/external rotation

Mon:

Snatch grip deads: 5x3, 335 lbs
Front Squats: 3x10, 185 lbs
Eccentric dips and chins.
Core shit.
-this was one of those phone it in workouts.

Tue
25 minutes of rowing. Not hard, but almost cripplingly boring. I think I might have to pick up the weighted vest for walking instead. Or join a cheap gym for access to other cardio options...or even ride the bike

Wed
YRG 20. - tight, and clearly haven't done this for far too long.

Thur-stupid day
40 sets of 10 2H swings using the 24kg kb...every 30 seconds I did 10, so 20 minutes total...this wasn't hard, but it wasn't easy. I only did it because all of Mark Reifkin's nutswingers on FB were amazed he did it, since they thought it was so hard. Then I thought, maybe for a 57 year old man, who weighs 160 lbs, with one fake knee, it was a more impressive feat. I think I might just push this workout until I get 40 sets with the 40kg bell, though.

Incline Push Ups...a set of 10 every minute...did 10, 10, 9, 4, 7....complete performance tank.

Suspension trainer upper back tri-set...rear laterals, external rotations, fat man rows....3 sets of 5/5/10 or so.

Rope skipping/barbell curls...50 skips, 20 curls...repeat 3x.

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Re: MINIMALISM YOU CUNTS

Post by Testiclaw » Sat Apr 25, 2015 3:55 am

Ruck.

It's fun, and cheap.
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Re: MINIMALISM YOU CUNTS

Post by Shafpocalypse Now » Tue Apr 28, 2015 6:25 pm

Mon

40 minute dog walk
kb conditioning stuff
SGDL: 135x5, 185x5, 225x5, 275x5, 315x5, 5, 5, 5, 5
1/4 get ups and hanging leg raises for the core.

Shoulders/pec are tight as fuck, not sure what is going on, just super nasty despite doings stretches 2x daily.

Tues

Chiro visit, compression, electrostim, ultrasound them massage therapy on the pecs..."stripping the pecs" is what they called it...Extremely painful. I had to sit in the car a minute after I left to recover, I still feel a bit off.

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Re: MINIMALISM YOU CUNTS

Post by Shafpocalypse Now » Mon Jul 20, 2015 3:51 pm

Ok

Bench: 225x2,2,2,2,10
CG floor press: 175x12, 155x12...super weak here
Side lateral raise: 15x25, 25
Rear lateral raise: 15x15, 15
Hanging knee raise: 10, 10

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Re: MINIMALISM YOU CUNTS

Post by Shafpocalypse Now » Mon Aug 03, 2015 5:34 pm

Bench
230x2,2,2,2, 8
CG floor press: 145x15, 145x12
side lateral: 20x15, 15
rear lateral, 20x12, 10
Hanging knee raise: 15, 9

Today
SSB: 335x2,2,2,2,5 (fuck me)
Band pullthru: med band x 10, 15, 15, 10
tgrip row: 135x10, 10
kirk shrug: 185x10, 10
calf raise with 24kg kb 10, 10

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Re: Parched with thirst am I and dying

Post by Shafpocalypse Now » Fri Aug 07, 2015 9:13 pm

Thursday.

KB work the navy lad

Friday

Deadlifts
405x1x10, 60s rest.
Kirk Shrugs:
3x15...I'm going super light on these so I can hold a legit pause at the top.
Bent Rows
3x15...ditto with this. I'm holding a 2-3 count pause against the body.

The pauses are making me cramp up at the lighter weights, but I'm rebuilding the back and I'm want to build the ability to pull something in and lock it.

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Re: Parched with thirst am I and dying

Post by Shafpocalypse Now » Mon Oct 12, 2015 5:36 pm

Arms, Shoulders, Dufbar Squats, GMs

Warm up...bunch of shoulder and thoracic stuff.
-bench thoracic extensions
-mace swings
-club swings
-internal and external rotator stretches with pvc
-walking around with pvc on back like squat bar, working hands in.

It's about 20 min of stuff.

Arms and Shoulder Superset:

BB Curls: 45x10, 45x10 1 1/2 reps up, 45x10 1 1/2 reps down, then a final ratchet style set...this set is timed, 30 seconds.
Meadows Side Lateral Swings with KBs: 8kg x 30, 30, 30 , 30

I want to add a triceps movement in there. Also, I started with this instead of squats because I didn't actually want to squat today, even though things are feeling ok there, it's a resistance built out of frustration. This let me build some momentum.


Dufbar Squats: 6/6/6 count tempo
55x5, 5, 5
145x5, 5
195x5, 5, 5
235x5, 5, 5

The slow tempo and pause is make sure I've got more time under the bar so everything can stretch out, shoulders, hips, quads, etc. It's a 6 count, not a 6 second, it's more like 3-4 seconds for each phase.

Dufbar GMs
145x10, 10, 10, 10, 10

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Re: Breakin' 4: Boogalooin' Out the Door

Post by Shafpocalypse Now » Sat Jan 30, 2016 4:17 am

Well, training has been rolling on this year, I figure a reboot to the IGx log is in order.

Here are my goals for now.
1. Get down to 260. I started at 280 on Jan 2 and am down to a consistent 270. I weigh myself in the morning, in boxer briefs, pre-shit and coffee. This is coming along nicely.
2. Do some bodybuilding. The neighborhood's gym remodeled and is now a pretty solid complement to the garage gym.

For reference:

Brushy Lake or BL, is the fitness center. Cardio, dumbbell work, cables, and machines will be done there.
Garage is the gym in my garage. Rack work, kettlebell work, limited strongman type stuff, sleds, etc will be done here.

Brushy Lake stuff - I'm using this post to kind of organize my thoughts about how to organize the training.

Cardio...either stairmill or incline trainer (about 30 degrees)...right now I'm doing 25 minutes a session. I've got 5 sessions in since the gym was reopened last week.
Machine Back Work...level lat pull down, horizontal row, assisted chin up machine, freemotion lat pulldowns and rows. Dumbbell rows (up to 100#)
Dumbbell work...slight decline, incline, flat db benches, flyes, cable flyes, dip work on the assisted chin/dip thing...the reason I have to have assistance for dips in an inflexiblity in the bottom, and my posture goes super wonky without deloading it. Laterals, rolling db extensions, other db shit that comes to mind.
Cable work: more specifically, external rotation, rear delt, etc...mostly prehab stuff here.

Garage Stuff

The shit I normally do...heavy work, specialty bars, light olympic lifting variations, overhead bar work, anaerobic type conditioning with sleds and kbs....also, C2 rowing happens at home. I rowed 5x last year after having bought the fucking thing, I need to go more often.

Right now, I'm mostly doing 2 things.
1. Regaining the aerobic base...I want to push this up to about 40-45 minutes.
2. Bodybuilding - my arms and shoulders need to be rebuilt, basically, as do my pec. I took a long time off of benching in hopes it would help with the chiro stuff to restore mobility, that time is done, it didn't matter. I'm still fucking tight as fuck and can't squat with a straight bar.

One thing, I'm really considering selling the rack and bench I have and getting one that fits better...both fitting in the garage, and one with more choice in j hook placement. The power lift rack has 3" hole places, which just plain sucks. I'd like to trade or sell it and get something more variable.

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Re: Breakin' 4: Boogalooin' Out the Door

Post by Shafpocalypse Now » Sat Jan 30, 2016 4:21 am

On a related note, 2015 was a complete waste of time for training. Jesus fucking Christ. One year I'll never get back.

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Re: Breakin' 4: Boogalooin' Out the Door

Post by Mickey O'neil » Mon Feb 01, 2016 2:22 am

This looks good, Shaf.
Shafpocalypse Now wrote:Well, training has been rolling on this year, I figure a reboot to the IGx log is in order.

Here are my goals for now.
1. Get down to 260. I started at 280 on Jan 2 and am down to a consistent 270. I weigh myself in the morning, in boxer briefs, pre-shit and coffee. This is coming along nicely.
2. Do some bodybuilding. The neighborhood's gym remodeled and is now a pretty solid complement to the garage gym.

For reference:

Brushy Lake or BL, is the fitness center. Cardio, dumbbell work, cables, and machines will be done there.
Garage is the gym in my garage. Rack work, kettlebell work, limited strongman type stuff, sleds, etc will be done here.

Brushy Lake stuff - I'm using this post to kind of organize my thoughts about how to organize the training.

Cardio...either stairmill or incline trainer (about 30 degrees)...right now I'm doing 25 minutes a session. I've got 5 sessions in since the gym was reopened last week.
Machine Back Work...level lat pull down, horizontal row, assisted chin up machine, freemotion lat pulldowns and rows. Dumbbell rows (up to 100#)
Dumbbell work...slight decline, incline, flat db benches, flyes, cable flyes, dip work on the assisted chin/dip thing...the reason I have to have assistance for dips in an inflexiblity in the bottom, and my posture goes super wonky without deloading it. Laterals, rolling db extensions, other db shit that comes to mind.
Cable work: more specifically, external rotation, rear delt, etc...mostly prehab stuff here.

Garage Stuff

The shit I normally do...heavy work, specialty bars, light olympic lifting variations, overhead bar work, anaerobic type conditioning with sleds and kbs....also, C2 rowing happens at home. I rowed 5x last year after having bought the fucking thing, I need to go more often.

Right now, I'm mostly doing 2 things.
1. Regaining the aerobic base...I want to push this up to about 40-45 minutes.
2. Bodybuilding - my arms and shoulders need to be rebuilt, basically, as do my pec. I took a long time off of benching in hopes it would help with the chiro stuff to restore mobility, that time is done, it didn't matter. I'm still fucking tight as fuck and can't squat with a straight bar.

One thing, I'm really considering selling the rack and bench I have and getting one that fits better...both fitting in the garage, and one with more choice in j hook placement. The power lift rack has 3" hole places, which just plain sucks. I'd like to trade or sell it and get something more variable.

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Re: Breakin' 4: Boogalooin' Out the Door

Post by Shafpocalypse Now » Tue Feb 02, 2016 7:03 pm

Brushy Lake.

WT this morning, 269.7.

Incline trainer: 30:00, hr between 140-150 most of it.

Assisted Chin/Dip: -100# : When I can hit 15 reps, I will reduce the assistance.
Overhand grip chin: 8
Dip: 12
Parallel grip chin: 7
Dip: 11
Underhand chin: 8
Dip: 9
Parallel grip chin: 9
Dip: 12
Overhand grip chin: 7
Dip: 11

Low Incline DB press: 20x20, 30x18, 40x12.

Seated Row: 2 plates per side x 12, 10, 8
Rear delt fly machine: 22, 18, 15

Incline sit up: 35 degree angle: 8, 6, 5
45 degree back: 15, 15, 15

Cable external rotation: 15, 15, 15

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Re: The Despicable Quest

Post by Shafpocalypse Now » Mon Feb 08, 2016 5:28 pm

Got my shit together and lined out a template to follow. This was a bit of a rangefinding session to see where I should start. Determined I should start light.

2/8

Garage

General WU: 40:00 walk with dogs

Axle Bench + Band Pull Aparts on Roller (15 reps after each cluster)
35x1/2/3
85x1/2/3
125x1/2/3
175x1/2/3
195x1/2/3
205x1/2/3 - this was still fast.

*ladder cluster reps: unrack, 1 rep, rack, 3-5 breaths, repeat for 2 and 3 reps. I'm also going to dabble with holding it, not racking it. I'll try that next time.

SSB Squat - ladder clusters here. I didn't rack the weight in between.
55x5, 105x5, 155x5, 205x5
245x1/2/3
295x1/2/3 - last 3 was pretty tough, last rep was grinding.
295x3/2/1 - wanted to reverse the order to see how it felt, that last rep was still a little grind.

Accessory Circuit

RDL with Axle: 35x10, 125x10, 175x10 - grip was taxed
Push Ups on Paralletes with 5 ct bottom stretch: 5, 5, 5
Bulgarian with slow eccentric (5-10 ct): 5, 5, 5

Drag curls with axle: 55x15, 15

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Re: The Despicable Quest

Post by Blaidd Drwg » Mon Feb 08, 2016 5:51 pm

Good to have you back.
"He who knows only his own side of the case knows little of that." JS Mill

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Re: The Despicable Quest

Post by Shafpocalypse Now » Mon Feb 08, 2016 7:44 pm

And...2 hours later I can barely walk up the stairs.

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Re: The Despicable Quest

Post by Blaidd Drwg » Mon Feb 08, 2016 9:20 pm

Shafpocalypse Now wrote:And...2 hours later I can barely walk up the stairs.
At a certain point, ADA accessible houses make more and more sense.
"He who knows only his own side of the case knows little of that." JS Mill

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Re: The Despicable Quest

Post by Shafpocalypse Now » Mon Feb 08, 2016 9:23 pm

Meh. I was considering a 3x frequency of SQ/BP and 1x of DL, but that might be down the road.

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Re: The Despicable Quest

Post by Shafpocalypse Now » Tue Feb 09, 2016 9:37 pm

ART on the triceps today.

Actually, it was ART/Graston/Cupping massage/ART on the triceps. I had to ask him to stop once because it was so painful. It did immediately clear up some overhead restriction, so I guess I'm going to have to figure out a way to improve the tissue quality.

Seriously more painful than the pec insertions.

Some impressive bruising.

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Re: The Despicable Quest

Post by Shafpocalypse Now » Wed Feb 10, 2016 6:01 pm

Jump Rope/Swing/Heavy Bag circuit with neighbor for 25 min.

Will have to come back for the barbell work later.

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Re: The Despicable Quest

Post by Shafpocalypse Now » Wed Feb 10, 2016 9:01 pm

Image

Results of the ART on my triceps yesterday. Movement is better overhead, but that is tender to the touch.

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Re: The Despicable Quest

Post by Blaidd Drwg » Wed Feb 10, 2016 9:49 pm

Shafpocalypse Now wrote:Image

Results of the ART on my triceps yesterday. Movement is better overhead, but that is tender to the touch.
Yeah Boy...

That Graston is no fucking joke. Hope it works out for you.
"He who knows only his own side of the case knows little of that." JS Mill

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Re: The Despicable Quest

Post by Bobby » Wed Feb 10, 2016 10:43 pm

Looks brutal!
You`ll toughen up.Unless you have a serious medical condition commonly refered to as
"being a pussy".

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Re: The Despicable Quest

Post by Shafpocalypse Now » Thu Feb 11, 2016 1:08 am

The bruising is from the art

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