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aiir

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Stuck's Journal
« on: December 22, 2013, 02:49:51 am »
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Old Journal (10/2010 - 12/2013): http://www.adarq.org/progress-journals-experimental-routines/stuckintheair's-journal/

Needed to start a new journal to get rid of the spells that I encounter in life with inconsistent motivation and times of lifting for a few weeks then stopping for a few, etc. Main focus of this journal is progression, gains on gains on gains, PR nation, whatever you want to call it. Will keep a progress tracker to give me a nice slap in the face when I underperform.

So without further ado:

Code: [Select]
*Note to self: Insert code for workout routine here for ease of access and logging*



Progress Tracker

Basic Template by Adarqui
Article for reference: http://www.adarq.org/forum/performance-training-blog/the-2011-blueprint-better-gains-through-improved-clarity/

Purpose: To log data in a format that is easier to analyze (for ourselves and readers of our journals), so that training setbacks are avoided & progression is of primary importance, thus making our training as efficient & effective as possible.



Small Goals:
- Body Weight: 150lb (01/12/14)
                         155lb
- Bench Press: 185x1, 155x10
- DB OHP: 55x10
- Squat: 285x1, 225x10 (01/10/14)
                          245x10

Major PR's:





Bodyweight:
12/20/13: 143.2lb
12/21/13: 144.0lb
12/22/13: 145.1lb
12/26/13: 145.9lb
01/02/14: 147.3lb
01/03/14: 148.4lb
01/06/14: 148.3lb
01/09/14: 147.6lb
01/10/14: 149.0lb
01/12/14: 150.0lb
01/21/14: 150.1lb

Protein, Diet:
12/21/13: 125g supp protein, 6/10
12/22/13: 75g supp protein, 5/10
12/26/13: 40g supp protein, ?/10
01/02/14: 160g supp protein, 3/10
01/03/14: 122g supp protein, 8/10
01/06/14: 95g supp protein, 6/10
01/09/14: 0g supp protein, 1/10
01/10/14: 95g supp protein, 6/10
01/12/14: 95g supp protein, 8/10
01/21/14: 105g supp protein, 5/10

Injuries/Soreness/Fatigue:
12/21/13: n/a
12/22/13: sore pecs/shoulders
12/26/13: fatigued lower body
01/02/14: sore back
01/03/14: sore pecs, tris, hams
01/06/14: fatigue over full body
01/09/14: fatigued body
01/10/14: fatigued triceps, sore hamstrings
01/12/14: n/a
01/21/14: n/a

Compound Lifts (PR before 2014):
Bench Press (175x1, 155x10):
12/21/13: 135x8, 135x8, 135x5
01/02/14: 175x1, 145x9, 145x6, 145x3.5
01/09/14: 180xF, 150x8, 150x5, 150x3
01/21/14: 175x1, 150x10, 150x7, 150x5

Military Press:
01/02/14: 70x8, 70x5, 70x5
01/09/14: 70lb rest paused; 12, 6, 4
01/21/14: 90x4, 70x8.5, 70x7

Lat Pull (Paused) (120x8):
01/03/14: 120x10, 120x6, 100x10
01/10/14: 120x10, 120x8, 120x5

Seated Cable Row (Paused) (120x10):
12/21/13: 120x8, 120x8, 100x8
12/26/13: 120x10, 120x7, 100x6
01/03/14: 120x10, 120x7.5, 100x8
01/10/14: 120x10, 120x7.5, 120x5.5

DB Seated OHP (52.5x11):
12/21/13: 45x7, 45x6
12/26/13: 45x8, 45x8, 45x6
01/05/14: 50x10, 50x7, 50x5
01/02/14: 55x5, 55x5, 55x5, 55x5, 55x5

DB Press (65x7):
12/26/13: 60x10, 60x7, 60x3
01/05/14: 65x5, 60x5, 60x5
01/02/14: 65lb rest paused; 7, 5, 2

DB Row (60x10):
01/06/14: 55x10, 55x10

DB Incline Press:
01/09/14: 52.5x5, 52.5x5, 52.5x4
01/21/14: 52.5x7, 52.5x5, 52.5x5

Decline Row:
01/05/14: 10, 8
01/02/14: wood box incline; 10, 5

Clean (165x1, 145x3):
12/22/13: 135x3, 145x3, 145x3
01/06/14: 175xF, 175x1, 145x3, 150x3

Back Squat (270x1, 245x10):
12/22/13: 185x3, 225x3, 225x3
01/03/14: 225x5, 225x5, 225x5
01/06/14: 255x2, 225x5, 225x5
01/10/14: 225x10

Glute Ham Raise:
01/03/14: 5, 4


Isolation Lifts (PR before 2014):
Chest Fly:
01/02/14: 30x10, 30x10

DB Lateral Raise (22.5x11):
12/21/13: 20x10, 20x10
01/02/14: 20lb rest paused; 13, 6, 5
01/09/14: 22.5lb rest paused; 10, 7, 5
01/21/14: 22.5lb rest paused; 12, 7, 5

Cable Lateral Raise:
01/05/14: 15x5, 10x8, 10x6
01/12/14: 10x10, 15x6, 15x3, 10xburnout

Weighted Dips (50x10):
12/26/13: 45x10, 45x7
01/02/14: 45x8, 45x5
01/09/14: 45x8, 45x5
01/21/14: 45x8, 45x5

Cable Pulldown:
01/05/14: 40lb rest paused; 8, 6, 3.5

Seated Barbell Curl:
12/21/13: 45x7, 45x7

Standing EZ Bar Curl (60x9):
01/03/14: 55x10, 65x7.5, 65x3.5
01/10/14: 65x8, 65x4

Hammer Curls (32.5x9):
12/26/13: 30x10, 30x10

Leg Curl (135x11):
12/22/13: 125x8, 125x8

SL Calf Raise:
12/22/13: 40x15, 40x15, 40xburnout
« Last Edit: January 15, 2015, 02:46:15 am by stuckintheaiir »
Log

"Everybody look at you strange, say you changed -
 Like you really work that hard, to stay the same."
                                                             - HOV

aiir

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Re: 2014 ::: #IWILL
« Reply #1 on: December 22, 2013, 03:00:53 am »
0
12/21/13, 6:45PM
Weight: 144.0lb
ISF: n/a
Diet: 125g supp protein, 6/10


Upper Body (General)
Bench Press: 135x8,135x8,135x5
- college weights must've been lighter or something, much lower then expected, was going for easy 3x8

Seated Cable Row (Paused): 120x8, 120x8, 110x8
- solid

Seated OHP: 45x7, 45x6
- again, weak as hell

Lateral DB Raise: 20x10, 20x10

Seated Barbell Curl: 45x7, 45x7
- seated does not work, switch to standing next time



Notes:
- This + next two workouts are designed to get me back to lifting patterns and test my strength levels. Unfortuantely, going to be away from 26th to 1st, so can't lift in that time but as soon as I'm back its a go for a full 4x week routine.
« Last Edit: December 23, 2013, 02:46:42 am by stuckintheaiir »
Log

"Everybody look at you strange, say you changed -
 Like you really work that hard, to stay the same."
                                                             - HOV

aiir

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Re: 2014 ::: #IWILL
« Reply #2 on: December 23, 2013, 02:44:30 am »
0
12/22/13
Weight: 145.1lb
ISF: sore pecs/shoulders
Diet: 75g supp protein, 5/10


Lower Body (General), 2:30PM
Clean: 135x3, 145x3, 145x3
- went really well, was a pleasant surprise

Squat: 185x3, 225x3, 225x3
- definitely some regression from old times, not as comfortable or easy. time to change that!

Leg Curl: 125x8, 125x8
- easy, felt real good

SL Calf Raise: 40x15, 40x15, 40xburnout
- springy movement focused, could have done better



Notes:
- decent overall workout to get that intro to legs back
- deciding between an upper/lower split or body part focused still for when I start my routine
- ab work must be added and will be added
- 2014 goal is to never be stagnant. Should never be in the mode when I'm just aimlessly sitting surfing the web/napping/etc.
Log

"Everybody look at you strange, say you changed -
 Like you really work that hard, to stay the same."
                                                             - HOV

aiir

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Re: 2014 ::: #IWILL
« Reply #3 on: December 27, 2013, 09:17:51 pm »
0
12/24/13
- Hiked a nearby mountain (~2500m peak), took about 4 hours round trip but only because I was with a rather unfit friend, so more of a leisure activity then anything. Good way to get some blood flowing in sore legs after leg day however.



12/26/13
Weight: 145.9lb
ISF: fatigued slightly on lower body
Diet: 40g supp protein, ?/10


Upper Body (General), 4:30PM
DB OHP: 45x8, 45x8, 45x6
- next time going to go for 4x5 with 50lb

Paused Cable Row: 120x10, 120x7, 100x6

DB Press: 60x10, 60x7, 60x3
- surprised, expected worse

Hammer Curls: 30x10, 30x10
- go 32.5lb, 30lb, 30lb next time

Weighted Dips: 45x10, 45x7



Notes:
- unacceptable protein consumption, will just not cut it in 2014 if I want to pursue fast gains with weight and strength
- done with 2013 workouts, its time to return to old form. new workout routine, etc will be posted shortly
- (old) ab work must be added and will be added
- (old) 2014 goal is to never be stagnant. Should never be in the mode when I'm just aimlessly sitting surfing the web/napping/etc.
« Last Edit: December 30, 2013, 07:17:51 pm by stuckintheaiir »
Log

"Everybody look at you strange, say you changed -
 Like you really work that hard, to stay the same."
                                                             - HOV

LBSS

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Re: 2014 ::: #IWILL
« Reply #4 on: December 29, 2013, 11:43:31 am »
0
what does "low body" mean?
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

aiir

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Re: 2014 ::: #IWILL
« Reply #5 on: December 29, 2013, 11:35:33 pm »
0
what does "low body" mean?

My fault, didn't properly change the name since I quote my old posts to get the formats. Should say "upper" body, fixed.
Log

"Everybody look at you strange, say you changed -
 Like you really work that hard, to stay the same."
                                                             - HOV

aiir

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Re: 2014 ::: #IWILL
« Reply #6 on: January 02, 2014, 11:07:24 pm »
0
01/02/14
Weight: 147.3lb  :personal-record:
ISF: sore back
Diet: 160g supp protein, 3/10


Upper Focus A (Chest/Tris Major, Shoulders Minor), 4:15PM
Bench Press: 175x1, 145x9, 145x6, 145x3.5
- nice improvement from previous workout, ties 1 rep max... looking to hit 150lb straight up next time.

Military Press: 70x8, 70x5, 70x5
- pretty damn weak considering I use 45lb DB's for seated OHP but first time doing this in a while, look to improve
- also should be rest-paused

Chest Fly: 30x10, 30x10
- really easy but still got a good workout, moving to Cable Flys next time (lying down)

DB Lateral Raise: 20lb rest paused; 13, 6, 5
- upp weight
 
Weighted Dips: 45x8, 45x5
- either extra bodyweight or the tricep murder in this workout made this abnormally weak



Notes:
- really evident that either college weights are light (plain metal), or Fitness 19 rubber plates are heavy
- #RISE2014  :ibjumping: :ibsquatting: :personal-record:




<a href="http://www.youtube.com/watch?v=nDL-3GH1Rv0" target="_blank">http://www.youtube.com/watch?v=nDL-3GH1Rv0</a>
« Last Edit: January 02, 2014, 11:17:55 pm by stuckintheaiir »
Log

"Everybody look at you strange, say you changed -
 Like you really work that hard, to stay the same."
                                                             - HOV

aiir

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Re: 2014 ::: #RISE2014
« Reply #7 on: January 03, 2014, 11:08:51 pm »
+1
01/03/14
Weight: 148.4lb  :personal-record:
ISF: sore pecs, tris, hams
Diet: 122g supp protein, 8/10


Upper Focus B (Back/Bi's Major, Legs Minor), 3:30PM
Lat Pull: 120x10, 120x6, 100x10 :personal-record:
- tough, wasn't paused as much as I like to keep

Squat: 225x5, 225x5, 225x5
- terrible...squatting has really regressed recently; also should have been rest paused but pointless if I get 5 reps on the first set

Seated Cable Row: 120x10, 120x7.5, 100x8
- also tough, biceps felt like they were out smh

Glute Ham Raise: 5, 4
- had a few unassisted ones but form wasn't the greatest, have a video in notes; also should be rest-paused
 
EZ Bar Curl: 55x10, 65x7.5, 65x3.5  :personal-record:
- 55 was easy, use 65 only next time



Notes:
- heres's the GHR; it is the second set so not too amazing but yeah. need to work on keeping back straight by flexing glutes, I tried to do that on the 4th rep and was a bit unsuccessful...pretty tough doing GHR's on that self-made contraption b/c my foot length is a bit too small so feet raise off ground to get trapped by weight vs. locked, which hurts ankles a bit.

<a href="http://www.youtube.com/watch?v=oiaNIe5XRBI" target="_blank">http://www.youtube.com/watch?v=oiaNIe5XRBI</a>
« Last Edit: January 03, 2014, 11:38:59 pm by stuckintheaiir »
Log

"Everybody look at you strange, say you changed -
 Like you really work that hard, to stay the same."
                                                             - HOV

Raptor

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Re: 2014 ::: #RISE2014
« Reply #8 on: January 03, 2014, 11:15:25 pm »
-1
You must be a great one-leg jumper

aiir

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Re: 2014 ::: #RISE2014
« Reply #9 on: January 03, 2014, 11:27:32 pm »
0
You must be a great one-leg jumper

That's strange, I feel way more comfortable with the two legged jump. It's been at least 1.5yrs since I've trained specifically for jumping however, but whenever I'm playing pickup ball at college or anything similar, the RL plant two-legged jump has forever been my choice.
Log

"Everybody look at you strange, say you changed -
 Like you really work that hard, to stay the same."
                                                             - HOV

Raptor

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Re: 2014 ::: #RISE2014
« Reply #10 on: January 04, 2014, 11:42:26 am »
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What I meant is - with that good hamstring strength you should have no problems jumping off one

aiir

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Re: 2014 ::: #RISE2014
« Reply #11 on: January 06, 2014, 01:20:22 am »
0
What I meant is - with that good hamstring strength you should have no problems jumping off one

True I guess, if I practiced SL jumps more I would be able to tell you for sure but movement wise it feels normal etc
Log

"Everybody look at you strange, say you changed -
 Like you really work that hard, to stay the same."
                                                             - HOV

aiir

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Re: 2014 ::: #RISE2014
« Reply #12 on: January 06, 2014, 01:34:10 am »
0
- f*cked up here, there was a regular post with workout and details from 01/05/14, but when typing in 01/06/14's workout, I clicked modify this post instead of quote (I usually quote to get the format on the new post), and changed everything and clicked modify. so the 01/06/14 info was in here, and 01/05 got deleted... will be fixed soon... -



EDIT:
too lazy to make the format and all but here's the quick form:

01/05/13
DB OHP: 50x10, 50x7, 50x5 (do 5x5 next time then up to 52.5)
DB Press: 65x5, 60x5, 60x5 (RP next time)
Decline Row: 10, 8 (not really hitting the shoulders as hard as I would like)
Cable Pulldown: 40lb rest paused; 8, 6, 3.5
Cable Lateral Raise: 15x5, 10x8, 10x6
« Last Edit: January 11, 2014, 02:35:28 am by stuckintheaiir »
Log

"Everybody look at you strange, say you changed -
 Like you really work that hard, to stay the same."
                                                             - HOV

LBSS

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Re: 2014 ::: #RISE2014
« Reply #13 on: January 06, 2014, 07:59:36 am »
0
you're definitely bent, as you noticed, but that's still pretty impressive. try keeping straighter and then using your hands to catch yourself before you hit the ground, and to push yourself back up. also, you can use the foot rests on some of the machines to brace your feet. they're lower to the ground, much easier to use.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

aiir

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Re: 2014 ::: #RISE2014
« Reply #14 on: January 07, 2014, 02:03:13 am »
0
you're definitely bent, as you noticed, but that's still pretty impressive. try keeping straighter and then using your hands to catch yourself before you hit the ground, and to push yourself back up. also, you can use the foot rests on some of the machines to brace your feet. they're lower to the ground, much easier to use.

thanks for the feedback, thats a good idea about the machines as a foothold, I'll see if I can find a spot in my $7/month 3-room Fitness 19 haha. should be able to though
Log

"Everybody look at you strange, say you changed -
 Like you really work that hard, to stay the same."
                                                             - HOV