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: The Despicable Quest

Post by Shafpocalypse Now » Thu Feb 11, 2016 1:35 am

And I think it's more from the fascia being manipulated.

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Re: The Despicable Quest

Post by Shafpocalypse Now » Thu Feb 11, 2016 5:38 pm

Garage.

Bench:
Wu
195x1/2/3 - not racking weight, pausing in lock out for about 5 sec between each set.
195x1/2/3
195x1/2/3
-a set of 15 pull aparts with a 10-15 second hold was done in between each WU set(there were about 4) and each series.

Deadlift
Wu: 135x5, 225x5, 315x3 conventional then sumo
365x1,1,1,1,1,1,1,1,1,5. A rep every minute.

Circuit
Double Front Squat with KBs
Double Rows
Push Ups on Paralettes with stretch

3 times through, 15-20 reps on the first two exercises, 5 reps on the stretch push ups.

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Bobby
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Re: The Despicable Quest

Post by Bobby » Thu Feb 11, 2016 5:44 pm

How did the arm feel,considering that bruising?
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 9:12 pm

It's surface, not deep damage. Function was great

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Re: The Despicable Quest

Post by Shafpocalypse Now » Sat Feb 13, 2016 10:03 pm

Image

Just a snapshot of my log

If you want to know what any of that shit means, too fucking bad, talk about my own private idaho.

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Re: The Despicable Quest

Post by Shafpocalypse Now » Sat Feb 13, 2016 10:46 pm

So I did bench 3x this week, squat 2x, and pull 1x....Shaf's 321 in tha house, usos.

I look at the numbers and want to fucking quit lifting...such a crybaby

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Re: The Despicable Quest

Post by Shafpocalypse Now » Fri Feb 19, 2016 7:25 pm

Shitty week.

Just stupid shit all this week done half assed until today.

Warm up.

-y band harness + pull apart (this is turning out to be pretty great)
-wrist and thoracic drill
-thoracic bride

Axle Bench
Warm up then, DCLnr.

205x3/2/1 @7
205+1 chainx3/2/1 @8.5

I was pretty happy with this. In fact this was going so well I wanted to try to single up.

Lat Lever
-this is a funky kind of move that isolates the lats in a contracted state...I did 3 sets and it got a weird lower lat pump going.

Some other back shit.

Called it good, drank a salad shake.

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Re: The Despicable Quest

Post by Shafpocalypse Now » Sat Feb 20, 2016 3:36 am

I forgot, I did a Jiggy bench by hanging some Kbs off the bar...just a few sets of 20.

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Re: The Despicable Quest

Post by Shafpocalypse Now » Mon Feb 22, 2016 7:41 pm

Lunch at brushy lake

3 laps on the incline trainer set at 30dec. About 33 minutes. HR 140-150.

Chin and Dip Machine
-100 x 10/12
-100 x 8/12
-100 x 7/7 (did a slow eccentric with stretch here on dips, killed the reps)
-80 x 8/12

I think I am just going to run down the stack on this next time, -100, -90, -80, -70, -60

Superset of leverage lat pull down and rear delt fly machine

3 sets progressively heavier

Tried OHP machine to see how the shoulder likes it. I am going to come up with something like Defranco's shoulder saver to do for shoulders.

Rotator cuff work and face pulls.

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Re: The Despicable Quest

Post by Shafpocalypse Now » Fri Feb 26, 2016 3:53 am

This shit isn't going well.

Trying to serve 2 masters.

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Re: The Despicable Quest

Post by Shafpocalypse Now » Sun Feb 28, 2016 2:33 pm

Back to less whining, more training (Sat night)

AXLE
Jiggy bench: 24kgx20, 32kgx15, 40kgx10
-wanted to see how this felt as a warm up for regular benching-it felt pretty good.
-harness centration in between sets here...like 30-60 sec.

Bench: I put 5# on each side to make the bar weigh 45# instead of 35#. Because it always bugs me.

135x3
185x3
225x3

ACSnr sets
135x1/2/3
185x1/2/3
225x1/2/3 this was an RPE of 7-8...not only that, but fast, legitimately fast.

Push Ups: 15, 11.

Some back shit and flex work.

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Re: unCO AChe

Post by Shafpocalypse Now » Thu Mar 03, 2016 2:37 am

Shit workouts.

BD hit the head on the nail. I cannot seem to fucking execute a plan.

Then starting back up with the C2, since I can just get on it and go.

5 500m intervals, 2:00 rest, averaging around 1:58/500m
1 1000m row. 4:17

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Bobby
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Re: The Despicable Quest

Post by Bobby » Thu Mar 03, 2016 8:05 am

Shafpocalypse Now wrote:Back to less whining, more training (Sat night)

AXLE
Jiggy bench: 24kgx20, 32kgx15, 40kgx10
-wanted to see how this felt as a warm up for regular benching-it felt pretty good.
-harness centration in between sets here...like 30-60 sec.

Bench: I put 5# on each side to make the bar weigh 45# instead of 35#. Because it always bugs me.

135x3
185x3
225x3

ACSnr sets
135x1/2/3
185x1/2/3
225x1/2/3 this was an RPE of 7-8...not only that, but fast, legitimately fast.

Push Ups: 15, 11.

Some back shit and flex work.
Funny,that has always bugged me with the axle as well.Always keep a 2.5kg plate on either side of the bar.
You`ll toughen up.Unless you have a serious medical condition commonly refered to as
"being a pussy".

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Re: unCO AChe

Post by Shafpocalypse Now » Sun Jun 19, 2016 4:25 pm

Gay shit going down.

My weekly schedule

Sun pulls, front squats
Mon cardio
Tues bench, back
Wed squats, rdls, cardio
Thu cardio
Fri ohp back missed shit
Sat cardio

Cardio is
60:00 boxing
20 to 40 min of c2 intervals
20 to 30 min of steady rowi g
Circuits with kbs and other shit
Prowler Heat Death

Keeping it simple..main lifts are 3 -5 sets 3-5 rep with one high rep back off set for main movements
Arms are being worked on

After 6 minths I'm finally close to 260 most mornings, breaking 260 is a big short term goal

Its fucking hot here. I usualky change my shirt half way through

I am doing mobility shit most days for pec, lat and strengthening shit for ext rotation

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Re: unCO AChe

Post by TomFurman » Sun Jun 19, 2016 5:36 pm

I wanted you to try this for your shoulders. Tell me how it goes. Start light. https://youtu.be/ceFoOJ17XgU
"There is only one God, and he doesn't dress like that". - - Captain America

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Re: unCO AChe

Post by Shafpocalypse Now » Fri Jul 15, 2016 1:49 pm

Of course, I can't stick to a fucking plan. Here's what I am doing

Cardiovascular boxing 2-3 days a week. This is an hour of decent hr stuff, and I like hitting things, but most of the instructors are fucking idiots, and most of the class is also idiots.

Yrg 3-4 days a week...either after waking or before bed. Doing on the patio in 90+ degree heat.

Parallette work...the extended range of motion on this stuff is slowlying improving my shoulder range of motion. GMB's basic P1 thing 3-4 x week

Lifting 2-3x weekly
Deadlifting...for some reason I wanted to pull some high reps double overhand and found my fucking grip gave out at 225x14...so, I'm working on hitting sets of 20.

Lifting looks like the plan I laid out above only a bit more spread out

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Re: unCO AChe

Post by Shafpocalypse Now » Fri Jul 15, 2016 1:53 pm

Also...there are virtually no attractive people in the boxing classes I go to...the two instructors I like are ex military mma guys. The popular classes are run by handsome and fit black boys who flirt with the ladies the whole time...whom are usually pretty big.

So it's me, 3-4 chubby black and Hispanic guys who, like me are older and like to hit things, and 4 of the ugliest Indian women imaginable.

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Re: unCO AChe

Post by Shafpocalypse Now » Fri Jul 15, 2016 2:00 pm

Prowler heat death.

I'm on the fake turf with the prowler. I am doing run down/walk back...the walk is as hard as the run.

Some guys are playing soccer, and three guys cone over and want to try, so I make them do the old Defranco Prowler flu thing...3 trips down and back continuously, high and low handles....I demonstrated it for them after taking some weight off, just one trip down and back.

It turned out better than my wildest dreams

One guy did 2 trips then fell down dry heaving
The other two guys laughed
The second day guy did 3 trips and was puking in the garbage can.
The last guy laughed.
The last guy banged out 3 trips like a stud then just laid down in the sun on the turf. I thought he was crying at first, but he was hysterically giggling and dry heaving.

It was perfect in every way

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Re: unCO AChe

Post by Shafpocalypse Now » Sun Jul 17, 2016 3:20 pm

Parallette work
Double overhand 2" bar deadlifts: my grip has tanked...135x20, 185x6, 185x7, 185x9...the bar fel, out of my hands
Front squats: 45x5, 45x5, 95x5, 135x5, 195x5, 225x5 ...I was pleased with this, my rack was decent, and form felt good
Shrugs + high hang high pulls, both with snatch grip...2 sets of 10/6 reps...shrug was paused for a 5 ct in the contacted position.
Curls barbell

Liking the parallette work, esp the movement working shoulder extension ROM

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Re: unCO AChe

Post by Shafpocalypse Now » Mon Jul 18, 2016 8:46 pm

Parallette A routine. 5 exercise, 4 sets each...this seem to be improving my ROM and stability. Plus it's different enough so I can't compare broke dick Shaf with big balled Shaf. This has a lot of core element as well. Getting better at this as I go along.

Assisted Neutral Grip Chins: 8, 8, 8
2 KB Rows: 12kgx20, 16kgx20, 20kgx8...big drop.
Axle DODL: 185x14, 185x10...getting better.
Band pulls aparts on the foam roller - 2x30, then some bent arm pull aparts, 10-15 immediately after.
Concentration Curls - 2 sets
Wrist Extensions with BB - 2 sets
Supergripper - 2 sets

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Re: Broke Dick Hate Engine

Post by Shafpocalypse Now » Tue Oct 11, 2016 3:10 am

God these workouts are shit.

60 minute dog walk.

KB Arm bar: 3 x 1:00 each arm, 8kg, 12kg, 16kg kb
KB Windmill: 3 x 15s hold each side, 8kg, 8kg, 8kg...left side more inflexible than right. FEELS FUCKING MISERABLE

Squat, SSB
65x5
65x5
155x5
155x5
245x5
295x5
295x5
295x5

The legs are weak, as is the discipline to keep going. But what the fuck else do I have to do?

Good morning, SSB
155x10
155x10
155x10

RFESS
10 R/10L
10R/10L

All of the weight work above made me huff and puff, wondering if I have artery blockage. Or am I just in shit shape. Maybe both.
Was using EXO neoprene knee wraps, which I liked, but couldn't get them to work well, by which I mean the fucking things didn't stay on and fell off on two sets. I am going to have to pick up some new knee sleeves. I just need the heat on them.
I laid down afterwards, doing some breathing shit and my lower back spasmed from being worked in a novel fashion. My legs almost cramped with me falling down on the RFESS.

No goals.
No aspirations.
Just not to be a fat old fuck who used to lift.

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Re: Broke Dick Hate Engine

Post by stanley_white » Tue Oct 11, 2016 10:30 pm

Shafpocalypse Now wrote: No goals.
No aspirations.
Just not to be a fat old fuck who used to lift.
I call bullshit on all of this.

-Stan

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Re: Broke Dick Hate Engine

Post by Shafpocalypse Now » Thu Oct 27, 2016 2:31 pm

Wed: Oct 26

WU...dog walk, joint rotations, etc

Bench, with Duffalo Bar, close grip
Bar x 10, 10, 10
105x10, 10,
145x5, 5,
165x5, 5
185x5, 5
205x5, 5
225x5, 5

Felt ok.

Flyes with negative emphasis and ISO hold in stretch position. 3x10 with #15 dumbbell handles
Side laterals: 15# x 20, 20, 20
Rear laterals: 15x15, 10, 8

Rows and facepulls on SX...a handful of sets

Bunch a fucking banded stretches and shoulder mobility...some of this shit give me claustrophobia

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Re: Broke Dick Hate Engine

Post by Shafpocalypse Now » Thu Oct 27, 2016 2:35 pm

oh yeah, I saw some chick on instagram do push ups on gymnastics rings on the floor like this, and I can't even get into the fucking plank position. So, I'm going to work on a stupid fat human trick.


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Re: Broke Dick Hate Engine

Post by Shafpocalypse Now » Fri Oct 28, 2016 2:50 am

All mobility/corrective work...a list, prob not complete

-half dislocates on the floor-I have to start this way to loosen up enough for a full dislocate
-full dislocates standing. Very wide grip
-bunch of band stuff including banded btn presses with the band pulling backwards. Not a feel good movement
-w press with bands to the front (strengthens rear delt, mid back)
-Blackburn's until I cried. Which is about 9 today
-prone ts and shoulder extensions (forgot to stretch extension)
-Kb arm bar 2 min each side with 16
-Kb shoulder socket reset (supine. Bell locked out. One hand on elbow to help stabilize). Same weight/time as above
-calf grinding on kb handle
-sitting on legs to stretch quads (this is not fun)
-some club and mace work

My L delt is twitching occasionally.

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