5/24/11
Conditioning
Got a 2 mile run in. Was pretty tough after mile 1, so I took it easy on the way back to make sure I have some juice in the legs for squatting tomorrow.
That’s all for now.
PEACE.
5/25/11
Interesting development that I wanted to note here so I can document any changes or progress with: I started PLP last night with 1 pullup/10 lunges/10 pushups. For whatever reason, the lunges must have aggravated something within the medial side of my right knee, but the capsule/bursa there had become swollen and distended last night before I went to bed, preventing maximal contraction of my right quad and making squatting down/stretching that quad quite uncomfortable. It only appears slightly distended visually, so I’m just going to keep monitoring it.
It doesn’t hurt unless I take the knee to endrange flexion. Or at least that was last night. This morning it still feels a little funny to flex all the way, but doesn’t feel weird to stretch that quad. At any rate, I’m going to ice it today at lunch to help keep any inflammatory processes minimized, and I’m going to try squatting tonight as scheduled. It’s accumulation, so the weights shouldn’t be too heavy to handle. I’ll be critical of it though and pay extra attention to form to make sure nothing starts compensating.
Note to self: no more reverse lunges without warming up first (stupid PLP and pride)… I’ll just stick to the pullups and pushups from here on out, and we’ll see what I do for my unilateral work on my leg days to keep from aggravating this.
PEACE.
Accumulation, 10’s Wave
5/25/11
BW: 204
Skwatttts
205x5x10 (Friend did 190x5x10)
Lat Station GHR
3x8
Kneeling Cable Crunches
65x3x10
DONE.
The knee actually felt fine squatting, which was a nice surprise. It hasn’t hurt all day, but has definitely been swollen. Weight felt fine on my back, and the legs felt a little tired, but I haven’t slept much all week so that’s to be expected. Going to a Mexican restaurant tonight with some friends to celebrate a friend’s birthday, so I’m going big with some anabolic nachos for dinner. Hell yes.
Also, PLP: Pullups 2/Pushups 11
PEACE.
Helloooooo! whistle
That’s how I say nice avvie.
Sorry about the knee. Nice squats though.
Nikki, I like that response, haha!
Just wanted to throw this out there. Want to know the best way to start off a 5 day weekend (despite the fact that I’m gonna have to study)?
POOLSIDE.
Pic non-related, but funny.
PEACE.
Accumulation, 10’s Wave
5/27/11
Military
120x5x10 <—each set was faster and more explosive than one before. sweet.
UH BB Rows
135x10
155x3x10
Rear Delt Machine
85x4x12
DONE.
Feeling rough today after partying like a rock star last night for the 3rd year party. Legs are sore from breaking it down with some of the good looking girls I go to school with. My soft tissue stuff was feeling rough today just from being so dehydrated, so I made the workout short and sweet and skipped some of the assistance work that might irritate the shoulder.
Got more studying to do for this ortho final.
PEACE.
Accumulation, 10’s Wave
5/29/11
DL
260x3x10
That’s it.
I had some personal stuff come up last night that I dealt with between yesterday evening and this morning. I thankfuly arrived at a conclusion that I’m comfortable and happy with, but to get there nearly sucked the life out of me. I just didn’t have any giddy-up at the gym, and while I could have finished out the 5 sets of deads, I’m almost sure that doing so would have resulted in me injuring something.
I try not to complain much, especially on a public forum like this, and so I won’t do so now. I just know that I have to trust in the plan God has laid out for me, and I need to set out to become the best “me” that I can become again. On that note, I’m going to stop drinking for the time being, as I feel like the couple drinks I’ve been having lately have been making my brain feel cloudy, which means I can’t study effectively.
I also plan to work harder on achieving some sort of inner peace for myself. I’ve been letting my emotions, especially negative ones, dictate how I interact with people lately, and that’s simply not me. I’m going to work on some mediation time to help dial in my focus and help calm this storm I’ve got going internally. This is the person I was before about a month ago, and this is the person that was the happiest (and strongest) I’ve been in years. I plan to get back to that, so that I can be ready to give the best of myself should the opportunity present itself again.
Hopefully I’ll turn myself around. This lazy, unmotivated bastard I’ve become the last few weeks is not me, and I plan to get rid of him permanently, so that I can get back to enjoying life as best I can, and hopefully come out of it stronger and more focused than ever. It’s go time folks.
PEACE.
Intensification, 10’s Wave
5/31/11
Rough day benching today, probably due to lack of sleep and I missed dinner last night because I was out studying and didn’t have any food to access. Oh well, shit happens. I’ll be better next time.
Bench
155x5
175x5
190x10,9,4 <–just literally no juice left
V-Grip Pulldowns
145x10
160x10
165x10
165x8
Superset With:
Rear Delt Flyes
25x10
25x10
15x10
15x10
Dips
BWx3x10
Preacher Curl Machine
3x8, with 2 sec squeeze at top
DONE.
Got really fired up after my benching blew donkey nuts and put the hammer down on my assistance work. I really feel like the late night studying plus lack of food yesterday did me in. It’s weird to describe, but I felt like I had the strength in there, but my muscles just couldn’t produce the force. Sucks having ruts like this, but I’m bound to bounce back eventually. Just got to keep my head up and stay on this path I’ve set.
PEACE.
[quote]wiggles wrote:
I had some personal stuff come up last night that I dealt with between yesterday evening and this morning. I thankfuly arrived at a conclusion that I’m comfortable and happy with, but to get there nearly sucked the life out of me. I just didn’t have any giddy-up at the gym, and while I could have finished out the 5 sets of deads, I’m almost sure that doing so would have resulted in me injuring something.
I try not to complain much, especially on a public forum like this, and so I won’t do so now. I just know that I have to trust in the plan God has laid out for me, and I need to set out to become the best “me” that I can become again. On that note, I’m going to stop drinking for the time being, as I feel like the couple drinks I’ve been having lately have been making my brain feel cloudy, which means I can’t study effectively.
I also plan to work harder on achieving some sort of inner peace for myself. I’ve been letting my emotions, especially negative ones, dictate how I interact with people lately, and that’s simply not me. I’m going to work on some mediation time to help dial in my focus and help calm this storm I’ve got going internally. This is the person I was before about a month ago, and this is the person that was the happiest (and strongest) I’ve been in years. I plan to get back to that, so that I can be ready to give the best of myself should the opportunity present itself again.
Hopefully I’ll turn myself around. This lazy, unmotivated bastard I’ve become the last few weeks is not me, and I plan to get rid of him permanently, so that I can get back to enjoying life as best I can, and hopefully come out of it stronger and more focused than ever. It’s go time folks.
PEACE.[/quote]
Good shit man, it helps to write this stuff down sometimes. All sorts of personal growth in heer!
[quote]trav123456 wrote:
[quote]wiggles wrote:
I had some personal stuff come up last night that I dealt with between yesterday evening and this morning. I thankfuly arrived at a conclusion that I’m comfortable and happy with, but to get there nearly sucked the life out of me. I just didn’t have any giddy-up at the gym, and while I could have finished out the 5 sets of deads, I’m almost sure that doing so would have resulted in me injuring something.
I try not to complain much, especially on a public forum like this, and so I won’t do so now. I just know that I have to trust in the plan God has laid out for me, and I need to set out to become the best “me” that I can become again. On that note, I’m going to stop drinking for the time being, as I feel like the couple drinks I’ve been having lately have been making my brain feel cloudy, which means I can’t study effectively.
I also plan to work harder on achieving some sort of inner peace for myself. I’ve been letting my emotions, especially negative ones, dictate how I interact with people lately, and that’s simply not me. I’m going to work on some mediation time to help dial in my focus and help calm this storm I’ve got going internally. This is the person I was before about a month ago, and this is the person that was the happiest (and strongest) I’ve been in years. I plan to get back to that, so that I can be ready to give the best of myself should the opportunity present itself again.
Hopefully I’ll turn myself around. This lazy, unmotivated bastard I’ve become the last few weeks is not me, and I plan to get rid of him permanently, so that I can get back to enjoying life as best I can, and hopefully come out of it stronger and more focused than ever. It’s go time folks.
PEACE.[/quote]
Good shit man, it helps to write this stuff down sometimes. All sorts of personal growth in heer![/quote]
Yeah budday!
Figured if I put it in writing and people see it, it holds me accountable to myself. Promises are empty until they’re put out there for all to hear and see, and then suddenly they become a helluva lot more real.
Thanks for the support, dude
What up June?
6/1/11
Sprints
6x15 yards, full recovery between reps.
DONE.
Felt super fast and powerful on these this morning. I really need to make sure to include sprinting/hill sprints/jumping into these cycles. They maximize what I’m doing in the gym and make me feel like a badass. Off to shower and head to class, then studystudystudy for my ortho (read: comprehensive spine) final tomorrow.
PEACE.
Intensification, 10’s Wave
6/2/11
Well, I passed my ortho final! That means no more ortho classes from here on out, and I’m closing in on my last semester of classes.
Here’s today’s work:
Squat
190x5
215x5
235x3x10 <–felt solid and tight. nicccccceeeee
One Legged Press
2x10 ea.
Banded Hyperextension a la Meadows
Mini for 3x8 <— felt it more in the glutes though, interesting…
Decline Situps
2x10 <—contract abs hard on ascent and descent
DONE.
Felt great today, considering I’ve been studying hard all week and not sleeping much. I’m so glad to get in a good workout, and my mood and attitude is at an all time high for the week. The meditation, quote reflection, and just general working towards being a better me is making improvements already.
Also, I got my nutrition dialed in better thanks to the nutrition plan I noticed Stronghold had written up in a thread on Leangains method of IF. I’ve done some fasting/feasting type stuff before (carb backloading) and this method just seems to suit my physiology better, if that makes any sense. The love handles are tightening up already, and I’m feeling great. Weird thing is, despite eating MORE protein and MORE carbs than before, and looking bigger than I was even just a week ago, I’m down to 202 lbs as of today. Not sure how, but thats where I’m at. Might explain the hit my bench is taking though, haha!
Anyways, good day, good workout, and I’m off to eat and watch the NBA finals with some friends.
PEACE.
I’m sorry about the personal life drama and stress.
Good to hear that your self-discovery is already bringing good feelings and improvements though.
Congrats on the ortho final and almost being done with classes.
And yes, yes I see that whatever you changed in your diet has definetely been a change for the better <3
Thanks Nikki, I’m glad I’m moving in the right direction too… <3
And I’m making sure I take weekly progress pics to kind of make sure I can tell if I’m progressing or messing up on this plan. I get kind of lax in judging how I look from the front because I see it in the mirror everyday, but from the back I can really tell if I’m starting to store more fat on my my handles/low back and adjust from there.
No work or school today. Going to study by the pool, and then “run” a 5K tonight to help out some children’s hospital here in town. A guy in my class was asking me if I was running it (he’s a huge one-upper type person) and I told him I was, but that I hadn’t run much recently so it’s likely just going to be for fun. It’s hard for me to run races now, knowing how fast I can be if I just lost all this muscle weight and went back to running, but it’s really no longer feasible for me to do so (injuries, being a physical therapist, etc)… His response was, “Yeah, I haven’t run in a while either. What’s your best 5K time?”
Preface: Asking someone’s 5K time in the running community is a lot like asking how much they bench. If you knew better, you’d ask their best event, then their best time, or if you’d run a race hard at your current weight, etc. And this guy apparently squatted 500 something, pulled 600, and bench 450 in tenth grade. Or so he says, as all of this is completely unconfirmed, and if he did, it was when he was a 300 lb lineman, not a 180 lb “trainer”.
Ok. So I told him my time from a month or so ago, when I somehow got second in my age group with a 24:30 5K. Now, this is a PR for my Bodyweight, but I haven’t gone on the record since 8th grade as ever running a 5K that slow. He proceeds to blab on about how he’s gonna break 23 or something, to which a buddy of mine responds: “Hey wiggles, what’s the fastest 5K split you turned in during an 8K in college?”
I looked the one-upper blabber mouth in the eye, smiled and said, “17:23, and that was a slow 5K for me…”
The dude finally shut up. Which, I might add, is a blessed rarity these days.
I’ll report back with my thoughts on the race tonight. It’s gonna be a hot one, so I’m going to do my best to stay hydrated today.
PEACE.
You know what you need?.. fresh pair of eyes for those progress pics. Heehee
Honestly, and I’m not saying this to sway you to post pics, but when you see yourself everyday, it’s hard to notice changes.
Lol on the race convo. You so modest Amor lol
Good luck tonight and have fun.
[quote]Nikki9591 wrote:
You know what you need?.. fresh pair of eyes for those progress pics. Heehee
Honestly, and I’m not saying this to sway you to post pics, but when you see yourself everyday, it’s hard to notice changes.
Lol on the race convo. You so modest Amor lol
Good luck tonight and have fun.[/quote]
Good point, Nikki, I’ll post the next set up in here on Sunday. And of course I’m modest. I’m also the humblest person I know.
As for the race, here’s my report.
As of right now as I sit down to write this, it’s 91 degrees outside, 53% humidity. That’s down about 10 degrees or so from the race start time. So I knew it was going to be rough when I started, so I set out with the goal of just smiling through the whole thing, and trying to help people along who were struggling. I haven’t run over 2 miles in over a month, so I wasn’t looking to set any sort of PR’s, for this bodyweight or otherwise.
Mile 1 went by in 8:15, no problems.
Mile 2, 8:24. Started hitting some hotter pockets between buildings along the course, and this is where people started dropping. I cheered on a few folks I knew, and ran with one lady who started laughing at me saying “Son, I have no idea how you’re smiling right now, but its making me real happy…” So I ran with her a little bit till she had to walk and I kept on.
Mile 3, 9:34. This is where it got ugly. The water stop was in a central location on the course, which had it at a little under 1 mile, and a little over 2.25 miles. I was feeling rough here, as I’m a pretty hefty sweater (lost 7 lbs on an hour run regularly), so I ended up having to walk a few stretches. All in all, I was happy though, as I knew this mile would be hard since I hadn’t run this far, this “fast” in a while. Laughed it up with some of the people directing the runners, and thanked the people on the side of the course shooting sprinklers for us. Amazeballs.
Finished the last little chunk and passed a few people to finish in abt 27:22 I think. I’m always happy just to keep it under 30 minutes (preferably 28) so this was good for me. As hot as it was, and considering my conditioning, this was solid. I’m definitely going to get back into sprinting and hill sprinting more now, as none of my soft tissue injuries hurt me at all during the race, which is a blessed rarity. I’m spent now, so I’m going to shower and just chill for the rest of the night.
Thanks all for reading.
PEACE.
You’re… you’re being sarcastic, right? LOL
I don’t know how you ran in 100 degree weather. But 27 minutes is awesome.
I found that sprinting and HiiT and such helped with my long distance (well, long for me) cardio. You think so too?
[quote]Nikki9591 wrote:
You’re… you’re being sarcastic, right? LOL
I don’t know how you ran in 100 degree weather. But 27 minutes is awesome.
I found that sprinting and HiiT and such helped with my long distance (well, long for me) cardio. You think so too?[/quote]
Yeah that was /sarcasm, haha.
In the past when I was running I would not have agreed about the sprints (for myself at least), but now, I notice a HUGE carryover effect. Especially from the hill sprints. If I’m doing those regularly, I can pretty much step out and run up to 5 miles or so no problems. I’ll be sore the next day, but I never have any issues with my breathing and such, which is a big deal for me (asthma blows).
I definitely am getting back into it now, as I think it will greatly benefit a lot of stuff, including my metabolism. Taking today off because of some scheduling conflicts that will keep me from hitting the gym, and then I’m hitting sprints and military tomorrow, and deadlift monday. Shit’s gonna get serious.
PEACE.
Intensification, 10’s Wave
6/5/11
Military
110x5
120x5
130x3x10
Close Grip Bench
135x8
155x8
175x8
DB Rows
75x10
90x3x10
Superset with
Band Pull Aparts
4x12
Shrugs
75x10 <—stopped because I forgot I’m deadlifting tomorrow. oh well.
Curls
3x10
DONE.
Had really good pop on my pressin’ today. Almost chucked 130 through the roof once or twice, which is a pretty cool feeling. The self improvement is going well, and I’m feeling better and better each passing day. Got a wicked Zen going on right now, and its fucking awesome. Got some new personal life stuff in the works too, and its all positive news, so I’m just going to keep rolling on and taking it one day at a time, and let come what may.
Damn exciting way to live too.
PEACE.
