pullups 5,4,3,2,1,2,1,2 etc. Crap. Kinda skipped out on SMF and I think thats why I wasnt as good. Also been painting 8 hrs a day which is fairly active and exhausting in the old arm-o-s. Also skipped breakfast.
Diet continues to suck. Something to keep in mind you lazy no good sumbitch.
Never did do dips. Wary of strengthening push at the expense of healthiness in the pull. Fear shoulder injury. Still doing nothing for legs.
Also need to think about resuming hip mobility program.
Curious, Brah!!!
What is yoour field of work? I take it Mental Health?
Same here!!!
Lol what are you talking about?
I’m almost certified to be a teacher. Maybe that counts.
for right now i’m painting houses and doing some pet sitting.
I don’t ever think I’ve seen this much SMF in a log.
And for the record, every time you write that you’ve gone and smf’ed yourself, I make a mental note to check if SMF means Simain+Male+Female, until I remember it’s self-myofascial release.
Yeah I laugh whenever I write it cause it sounds dirty. And hey, you were warned. Shit be boring.
Im doing this cause Im the type of person to flake out on boring shit like SMF. I need this to hold myself accountable.
IDK, you drop a lot of good observation on these boards regarding psych issues.
[quote]Ct. Rockula wrote:
IDK, you drop a lot of good observation on these boards regarding psych issues.[/quote]
^Call it a hobby.
Fucking around with supersets.
dips and pulls 5x5. Better. Maybe tommorrow I’ll do that running ive been promising.
did the running.
plenty o static stretching then
7x40yds sprints slight uphill grade.
Legs literally gave out on the 7th which is a first. I have gotten very fat and out of shape and this is a good wake-up call. Also should keep me on track for quitting cigarettes.
On the positive side I dont know if its the pullups, the SMF, the goofy walking ive been doing or just the concentration on mind muscle with the ol gluteoids, but I think I was able to use my hambuns to really pull through my full range of motion on the sprints. Got a new side to side hip rotation in my running form that has never been there before.
DOMS will hopefully tell me im right.
Short term goal - 10 40yd sprints
Long term goal 3x10 40yd sprints.
Another goal:Think of a reasonable goal related to pullups and dips. Very open to suggestions.
drenched in sweat.
RE: Setting calisthenic goals.
One thing I’ve tried that I thought worked pretty well (for what it’s worth) is to take a time limit (say, 20 minutes) and increase the density of the workout.
So you start with a 40 yard sprint. Then you walk over to the pullup bar and bam out a set of five (whatever’s maneagable), then you plant your feet and bam out some pushups. Wait until you’re able to begin again, and repeat.
At first you’ll get in five circuits. Next time, you’ll get in five circuits with about 60 seconds left and you’ll convince yourself you’re too tired to sprint and you’ll just hang out here for a little bit, and then you’ll be kicking yourself about it until your next workout. Then you’ll do 6 circuits. And so on.
Theoretically, there’s an asymptotic limit as to how much activity you can do, and once you reach that, you can just increase the time of your conditioning workouts (ie from 20min to 25) and start all over again.
^I like the concept especially because it consolidates. I was splitting my pullups and dips and now im doing supersets of those same combined with two or three extra days a week where all I have to do is sprints. This should lessen my ability to rationalize away my running/legs.
Not too sure what I’d do with the extra days if I did the 3 all together assuming I take a day off between days on.
I will definitely do this once I feel like my legs have caught up a bit and I still feel as fat as I do.
Thanks
Follow up on yesterday: DOMS in quads and hams. Dats gud!
Today:
Lots of static stretching and SMF. I am positive now that my traps are tight and inhibiting my lats. I feel like only when I attack my traps do I feel strong on my pullups.
Felt really good today.
Supersets of dips and pullups, fell short of 5x5 on pullups by maybe four reps over my last two sets (I did a bit of form cheating by kicking my knees though)
On the negative side biceps are fatigued, lats not so sure.
Dips were an easy 5x5.
Did this in much much less time than on monday when I was interrupted by a T-storm.
Erectors were complaining a bit at work today. At one point I felt a twinge but then I felt distinct pleasure in my left glut med. precisely the area where I have traditionally been crippled. I wonder If im not shaking some stuff loose to good effect. Anyway Im glad it didnt happen deadlifting otherwise it would scare me off. Once school starts again and I have better access to a gym I intend to be a deadlift machine.
I guess then the goal for this summer is mobility, glut/ham activation, lat activation, pull-up strength and fat loss (shouldnt be too hard very soft)
Presumably my dips will improve but I am very wary of strengthening internal rotators. Lets see how it goes.
Oerall very encouraged. Seeing improvement, less scared of injuries, determined to fight through minor injuries that I would have let set me back previously.
Lots of SMF
and static stretching
Hip flexors especially still felt tight from last time. At least I didnt pull anything.
40 yd (slightly uphill) Sprints.
get 5 good ones.
Little shirtless italian muay thai, parkour, MMA badass comes and offers to race me. I agree.
My legs buckle and I fall down and somehow I look like the dumbass.
Continue to race him for my final 4 sprints. Make it 10 thusly reaching a short term goal. Yay.
So glad I didnt smoke today or for the past 6 days because I still feel like puking a half hour later and have for the last half hour.
elbow hurts. Might have to cut out dips as they are not a high priority. I promise to myself to at least try them. And no fapping for a bit. And here I figured it would be the shoulder that would go.
Saturday.
Circumstances dictated less SMF as well as a different park for pullups and dips. Always feel like a bit of a molester when their are kids around wile Im working out.
Supersets made it to 25 pullups if not in perfect sets of 5. more like 5,4,5,3,2,2,1,1. Kind of thick grip because it was on the top bar of a swing-set. Maybe when I go to my park I’ll kill the pull-ups.
dips as always are a breeze. Especially in this new park where the bars I was dipping on were much closer together as well as parallel to the ground. Felt a lot better on my shoulders too.
I want to get where 5x5 pullups is easy. Feel like the volume is ok for now.
wow, really bad workout today. Skipped yesterday cause i felt like shit except for 3 pullups on my doorframe.
Today went down to the park dips were killing my shoulders and pullups just felt sluggish. Traps are tight seemingl at all times too. Did 5x2 pullups and 5x2 dips before quitting in disgust.
Maybe its from slangin a paint brush all day that I’m tired. Or the pack of cigarettes I bought…
I suck all around this week.
breaking news:
I made it to 25 pullups on the day by doing sets of 2,3 and sometimes 1. I just cant hold onto the casing for more. It was lighteninginign outside so I had to make do.
I read you picked up smoking again.
I suppose you can go SMF yourself.
^LULZ. I typed excuses but there is none other than that I suck. Made me too afraid to run. I’ll get back on the horse, or the wagon or whatever. Thanks for keeping me honest.
On the plus side I finally made 5x5 pullups and dips. ‘Superset’ took like an hour and the form was pretty atrocious on the last two sets of pullups but I feel pretty good about it.
I think I’m going to switch to neutral grip pullups. And get back to my sprints.
Also: SMF before and after this time because my traps are ungodly fucked. So irritating. Its always something.
Took a week off on purpose. I was out of town visiting friends but there was plenty of sports, wrestling and pull up competitions to make it an active week off.
Now doing neutral grip pull ups.
Got 6x5 today. Felt pretty psyched to have added a set to volume but then I realized that I can’t automatically label it progress since I switched what may be a mechanically more strong/efficient grip. Time will tell I guess. Felt a very good pump in forearms, the rest I don’t really know.
Long drive back and forth irritated piriformitis. Wrestling jellified my already troublesome traps. Working on a new stretch and got a pool ball for 10x the pleasure/pain for soft tissue work.
Neutral grip seem like a good idea. New DOMS in lats which is good.
7x5. Gave up with some left in the tank because kids were bothering me at the park. Gotta keep this momentum going.
Also could be purely psychological but starting to see some differences in the mirror.
3rd day without a cigarette.
1 x 10 Im gonna say more like 30 yard sprints. Who the fuck knows and I taint gonna measure.
4rd day without smoking.