2015 Spring into Summer

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

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The Venerable Bogatir X
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Re: MAXIMUM STRENGTH SHUGYO!

Post by The Venerable Bogatir X » Thu Jan 08, 2015 1:42 am

1/7

Wednesday night was 10k on the eliptical--moderate effort.

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Re: MAXIMUM STRENGTH SHUGYO!

Post by The Venerable Bogatir X » Sat Jan 10, 2015 1:35 am

1/9:

Friday night workout:

15 min Eliptical--fairly easy
Narrow Grip Bench Press: 200*40 in 19 min and change
Overhead Press 135*31 in 19 min and change
JM Press 135, 155*SWOLE
30 min of bands, Amosov's, assisted lunging and other stretches and mobility work

Nice workout.

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Re: MAXIMUM STRENGTH SHUGYO!

Post by The Venerable Bogatir X » Sun Jan 11, 2015 2:14 am

1/10

Saturday night workout:
10 minutes eliptical--moderate/quick sweat
Leg Press 350, 5*8 SS calves
Squat 135*3; 185*3; 205*3; 225*3--Operation Slow Cook II in effect
Seated Leg Curls SS Romanian Deadlifts* 3 sets
Leg Stretches

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Re: MAXIMUM STRENGTH SHUGYO!

Post by The Venerable Bogatir X » Sun Jan 11, 2015 7:42 pm

1/11

Sunday workout:

20 minutes Eliptical--moderate
Trap Bar Pendlay Row 230*40 in 15 min and change
Narrow Grip Pulldowns 150, 5*7
BB & DB Curlz to SWOLE

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Re: MAXIMUM STRENGTH SHUGYO!

Post by The Venerable Bogatir X » Wed Jan 14, 2015 1:33 am

1/13

Tuesday night workout:
10 min Eliptical to warm up....easy
Cybex Squat Sled 360, 5*8 superset calves to burn
Squats 135*3; 185*3; 205*3; 225, 3*3
Seated Leg Curls 90, 4*8
30 minutes of: heavy an work and standing bands.
Squat Sled is what I've been simply calling a leg press but I thought I'd clarify going forward. I had someone who knows how to squat watch some dunks and he said depth and all looks good save a little hip torque caused by the left knee. Will keep an eye on this as I slow cook the dunks.

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Re: MAXIMUM STRENGTH SHUGYO!

Post by The Venerable Bogatir X » Thu Jan 15, 2015 1:11 am

1/14

30 minutes at lunch:
Narrow Grip Bench 135*5; 185*3; 205, 10*2
Overhead Press 135, 5*3
Went into the gym with the intention of doing some easy presses.

OPERATION SCREAMING AIRDYNE:
30 minutes of Airdyne in the evening--moderate effort
Session 1; 30 min; 30 min January, in total.

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Re: MAXIMUM STRENGTH SHUGYO!

Post by The Venerable Bogatir X » Sun Jan 18, 2015 12:22 am

1/15
45 minutes eliptical--moderate effort

1/16
20 minutes eliptical--moderate effort

1/17
Saturday afternoon:

My wife dropped me off at the gym as it was 38 degrees warm and that's walking weather in Minnesota
Narrow Grip Bench Press 135, 2*5; doubles and triples doing 5# jumps starting at 185 through 215
Overhead Press triples: 135, 140, 145
JM Presses SS Lat Pulldowns for 5 sets each
Walked home for 1.3 miles

Going to 'undulate' for the next 6 weeks or so. Strength Day is still slow cookin'; Bodybuilding Day is just that; SE day is the wildcard....some sort of density deadlift or KB Swing/Snatch. Aside from perhaps quick warm-ups, the 'cardio' will be done on the Airdyne at the house. Shooting for at least 3 hours/week of pedal/push/pull on that thing.

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Re: MAXIMUM STRENGTH SHUGYO!

Post by The Venerable Bogatir X » Fri Jan 23, 2015 12:37 am

1/22

Well I felt it coming on early last week and on Saturday afternoon, I went down with a good colitis and diverticulitis superset of suck. Another week or so of meds. Feeling better but very tired and weak. I've had a good long run of no major (for me) GI attacks, so I'm lucky. But I don't know how Clint Darden does it....

Today, I did some heavy hand walking around the track and narrow grip bench press triples up to 215 and called it. Will reassess when I'm 100% and back from an upcoming long weekend.

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Re: MAXIMUM STRENGTH SHUGYO!

Post by The Venerable Bogatir X » Thu Jan 29, 2015 1:19 am

1/27
Narrow Grip Bench Press
135*5/5
145*5
155*5
185*5
195*3
205*3
215*3

10 minutes of Rowing--easy (this is not a C2, but it's serviceable enough for short rows...I wouldn't want to spend a ton of time on the thing.
15 minutes of Eliptical--easy

Not sure what leaves me more shot--bad GI issues or the meds that help remedy them. In any event, I'm halfway through a round now and getting back into the gym.

1/28
Narrow Grip Bench Press
135, 2*5
185*5
195*5
205*4
215*2
220, 2*1

Overhead Press 135, 3*3 Supersetted with Pulldowns 175, 3*5

DB Curls with 40's * lots


That was it for now. Heading out of town for a few days and will get back to it.

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Re: MAXIMUM STRENGTH SHUGYO!

Post by The Venerable Bogatir X » Wed Feb 11, 2015 12:36 am

2/10

Done with meds for GI woes but had a vasectomy scheduled, so I was out for a week for that.

Tonight was 20 minutes of easy eliptical and a couple of laps of fast track walking.

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Re: MAXIMUM STRENGTH SHUGYO!

Post by The Venerable Bogatir X » Fri Feb 13, 2015 1:01 am

2/11....just a mile fast walk on the indoor track like the AARP'ers do.

2/12
30 minutes of steady: light squats (135#); 32kg Swings; Pull-ups with band
1/3 mile AARP'er track walk
Standing Bands and Hip Flexor stretches

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Re: MAXIMUM STRENGTH SHUGYO!

Post by The Venerable Bogatir X » Mon Feb 16, 2015 4:45 am

2/14

Lazy push/pull workout on Saturday and spent the weekend doing all but jack shit. I have one of those relentless, barely productive, coughs that doesn't back down well to OTC meds, but am otherwise, fairly healed-up and feeling ok. I reread Jay's ASS book and am going to give his template a go, which is really not drastically different from what I like to do anyway, but the blocks and set rest times will be 'new'.

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Re: ASSTASTIC!

Post by The Venerable Bogatir X » Mon Feb 16, 2015 8:15 pm

Monday, 2/15/15

ASS
Week 1; Day 1; Block 1

60 seconds rest between all sets:

Box SQ to parallel 3*10, 135/135/155
45# Plate Gallagher RDL 3*12
DB Shrugs w. 40s, 3*20
Close Grip Pull-up*2; Close Grip Pulldowns, 150, 3*10-12
Hammer Curls 30's, 3*10-12
Cybex Abs w. stack...Kroc'ish for 30 reps

-Done in 31 minutes & change.
-Enslaved myself to the stopwatch app and I was sucking wind.
-Light weights, but I will feel this--I have not done shrugs in years and I've actually never done box squats. I figured now is a good time to learn 'em.
Knees feel good/fine....this cough is driving me batty, though.

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Re: ASSTASTIC!

Post by The Venerable Bogatir X » Wed Feb 18, 2015 1:50 am

Tuesday, 2/17/15

ASS Week 1; Day 2; Block 1

Rest was 60 seconds or less for all sets:

Narrow Grip Bench Press 135*10; 185*7/5 (brainfarted and racked at 7, reset and did 5 more); 155*10
3 Supersets, 8 reps, each: Cybex Rows w. 175/JM Press w. 135
3 Supersets: Laterals * SWOLE/Roman Chair Sit-ups * 7

Done in just under 23 minutes.

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Re: ASSTASTIC!

Post by The Venerable Bogatir X » Wed Feb 18, 2015 4:13 pm

Wednesday, 2/18/15

Wednesday morning workout:
25 minutes of lazy eliptical
30 minutes of standing bands

Working out the leg DOMS.

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Re: 2015 Spring into Summer

Post by The Venerable Bogatir X » Sun Apr 19, 2015 10:51 pm

Sunday, 4/19

Got my new bike yesterday and did 26 miles today, which was about 11 miles more than I should have done for the first ride of the year. Both knees were locking up toward the end, so I cut it short about 5 miles from the house. I could have pedaled, I was just really bad dismounting off the bike.

Otherwise, I've probably done less than 10 workouts in the past two months, between being sick, vasectomy, colonoscopy (and the reason behind it).

Anyway, unsure of how this log is going to look for spring and summer, but it will have as many bike rides as possible.

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Re: 2015 Spring into Summer

Post by Mickey O'neil » Mon Apr 20, 2015 12:32 pm

How did the vasectomy go? Any complications? Would you do it again? I've heard about another procedure where they shoot some shit into your balls?

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Re: 2015 Spring into Summer

Post by The Venerable Bogatir X » Mon Apr 20, 2015 1:29 pm

Went well, but rough housing with my very rough 5 y/o son, he opened up the stitches a couple of weeks later, so the scar is still super small, but a bit funky. Good thing I have a great cock and gorgeous nuts.

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Re: 2015 Spring into Summer

Post by The Venerable Bogatir X » Mon May 04, 2015 1:41 am

Been doing some horseshit push/pulls here and there. We've done a few family bike rides, but really short ones 5-6 miles, as my 5 y/o son is adapting to his new ride.

I did 34 miles today, but I stopped a lot. The weather was amazing and I finished about 45 minutes before the storms rolled in. The new bike rocks, but I'm definitely seeing skinnier tires in its near future and perhaps wider handle bars....although if I were less of a massive fat fuck, the handle bars will probably be fine.

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Re: 2015 Spring into Summer

Post by The Venerable Bogatir X » Thu May 07, 2015 11:38 am

Yesterday afternoon: about 14 miles on a nice, (mostly) gravel trail by my house.

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Re: 2015 Spring into Summer

Post by The Venerable Bogatir X » Tue May 26, 2015 5:13 pm

Push/Pulls in the gym 2-3x per week. Last Friday I did a 'real' workout and put a dash of gusto in it. Then biked 10 miles. Saturday, I biked 26 miles about 50% gravel trail), ending at a friends house for a BBQ. The wife met me there with the kiddos and we drove home.

Friday through Monday was lots of landscaping, changing some overhead lighting and other honey-do type stuff.

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Re: 2015 Spring into Summer

Post by The Venerable Bogatir X » Sat Jun 18, 2016 6:54 pm

6/18 Update

Not much to report, save my knee replacement is doing great and I will get the other leg done after this new contract is up.....so, January or so.

I am down 41# from the start of the year and 16# since surgery, 2 months ago. The plan is to do a little PTP'ish + a bit of bro shit for the next month, and then go from there. I am looking to get back on my bike, but not quite ready, yet.

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