Author Topic: FP's log  (Read 293995 times)

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FP

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Re: FP's log
« Reply #630 on: December 27, 2017, 03:25:21 pm »
0
My hand is pretty fucked up. Will not be able to see a specialist until friday.

12/27
fasted

45 min treadmill run @ 8:27 mile pace (5.3 miles)

zercher squat 135 *5

hands free front squat 135 *5

safety bar squat
160 *5 paused
250 *5 paused
300 *5

jog went well
safety bar very promising, zercher will take some getting used to. fsq is out, too unstable.
gym has pretty good leg exercise selection, core should be fine too. cannot do upper body at all

FP

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Re: FP's log
« Reply #631 on: December 29, 2017, 12:03:31 am »
0
Hand feeling a little better but still very swollen and bruised up. Hope I get some good news from the doc tomorrow

12/28

horizontal leg press 5 sets up to 630*8

Safety bar squat:
250*5
340*3,3,3
320*5,5,5
270*12

Zercher squat
225*5
245*5
265*5

just testing the waters but went pretty heavy.

FP

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Re: FP's log
« Reply #632 on: December 29, 2017, 08:56:05 pm »
0
12/29

Saw the doc. he wasn't a wrist specialist. annoying asf

Ss1a: ez curl Zercher GHR:
105 4*8

Ss1b: back ext
170 4*8

Ss2a: sl glute machine
100 4*8/ ea side

Ss2b: ham curl
155 4*8

Calf raises:
340 3*15+9+9

Safety bar good morning:
120*8
170 2*8

FP

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Re: FP's log
« Reply #633 on: December 30, 2017, 05:37:49 pm »
+2
12/30
Fasted

50 min treadmill run @ 7:47 mile pace (6.42 miles)

This is definitely some kind of PR. It was supposed to be a 30 min run and when I started I was thinking "I might only be able to do 20 mins" and then 18 mins in I hit runners high and I realized I could do more. From 18- 45 mins it was pretty low rpe, 45-50 my stomach tightened up like it was gonna cramp. I could have done 60 minutes, I'm sure of it!

FP

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Re: FP's log
« Reply #634 on: December 31, 2017, 10:20:04 pm »
+5
12/31
hamstrings sore. good mornings+ham curls is a great combo

safety bar squat:
250 *5 paused
300 *5 paused
320 *5 paused
330 *5
340 *5,5,5 STRONG

zercher squat:
225 *6
275 3*6
lots of stretch reflex. gonna drop the weight and do a 3s ecc+pause next time

hack squat (slight int rotation):
270 *8
320 *8
360 *8,8
max ROM before back starts coming off the seat

any issues?

<a href="http://www.youtube.com/watch?v=336Blb-qHew" target="_blank">http://www.youtube.com/watch?v=336Blb-qHew</a>
<a href="http://www.youtube.com/watch?v=-04kqCWG_aQ" target="_blank">http://www.youtube.com/watch?v=-04kqCWG_aQ</a>
<a href="http://www.youtube.com/watch?v=-Aw9QG_P57o" target="_blank">http://www.youtube.com/watch?v=-Aw9QG_P57o</a>

maxent

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Re: FP's log
« Reply #635 on: December 31, 2017, 10:22:50 pm »
+1
Really impressive. You could probably do a lot better with lifting shoes but good stuff.
Training for sub 20 5K & 40" RVJ & 170kg BS @ 85kg bw. log entry template

FP

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Re: FP's log
« Reply #636 on: January 01, 2018, 08:16:11 pm »
+4
thanks! I'll look into it at some point. I've kind of deceived myself saying I'm lifting for field sport so I don't really need lifting shoes. honestly though at this point lifting for the sake of lifting is just as important to me as Frisbee

1/01
Lol the gym is packed and a whole bunch of people are doing dumb shit. One dude is doing single leg balancing on an upside down bosu ball while doing db overhead press.

SL ham cable hyper (3s ecc):
40 4*6 ea side

Ss1a zercher ghr ez curl bar (3s ecc):
85 3*8

Ss1b back ext :
190 3*10
Not sure if I like this, I can't tell if the form is consistent. Feel like I'm cheating with my legs and by having my butt curled slightly. Definitely feeling it in the back tho

Safety bar good morning:
140 3*8
160 *7

ham curl (2s ecc):
170 3*8
Not sure if form is consistent here too

Dec sit-ups:
15 w/ hands behind head + 10 regular
12 w/ hands + 9 regular
11 w/ hands + 7 regular
« Last Edit: January 01, 2018, 08:18:22 pm by Final Phenom »

LBSS

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Re: FP's log
« Reply #637 on: January 03, 2018, 02:18:08 am »
+1
12/25

Ss1a: Squat:
305*5 paused
355 *2,2,2,2 pretty easy

Ss1b DJs:
4*5

Hit my hand on a railing going up for dj and injured my wrist. It's pretty gnarly looking, bony lump right index finger around the base of the wrist. Waiting on an X-ray at the hospital

UUPDATE: it's fractured for sure and possibly dislocated. cant really use my right hand for anything. No DB's, probably no BB. I can't draw or write which is the big killer, I can't work and I don't know if I'll be able to continue with my digital art class that starts next week. I foresee a lot of leg press volume in the future, maybe zercher squats or some funky front rack shit. We will see.

 :pissed:

what did the annoying doc say?
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

FP

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Re: FP's log
« Reply #638 on: January 03, 2018, 02:45:15 pm »
0
12/25

Ss1a: Squat:
305*5 paused
355 *2,2,2,2 pretty easy

Ss1b DJs:
4*5

Hit my hand on a railing going up for dj and injured my wrist. It's pretty gnarly looking, bony lump right index finger around the base of the wrist. Waiting on an X-ray at the hospital

UUPDATE: it's fractured for sure and possibly dislocated. cant really use my right hand for anything. No DB's, probably no BB. I can't draw or write which is the big killer, I can't work and I don't know if I'll be able to continue with my digital art class that starts next week. I foresee a lot of leg press volume in the future, maybe zercher squats or some funky front rack shit. We will see.

 :pissed:

what did the annoying doc say?

No lol the doc wasn't annoying I was annoyed that I requested an appointment with a specialist and they stuck me with a regular doc.

I saw a specialist today and he recommended surgery. 3 month recovery with no lifting

1/02

20 mins full body stretches
1 hour low intensity cycling
5 min back decompression

LBSS

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Re: FP's log
« Reply #639 on: January 04, 2018, 04:24:49 am »
0
ah. surgeons gonna surgery. get a second opinion.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

FP

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Re: FP's log
« Reply #640 on: January 05, 2018, 11:32:47 am »
+1
Unfortunately I agree with this doc. I can't just walk around with a bone sticking out of my wrist. There's no way to know if I'll return to full function without getting it fixed.

Gonna have the surgery in a few hours. I'll probably be back to doing jogging and careful exercise within a few weeks. No training last 2 days, been having depressive episodes from a mix of life stresses. Hopefully I can still draw after surgery

LBSS

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Re: FP's log
« Reply #641 on: January 05, 2018, 12:50:07 pm »
+2
Damn dude. Good luck with the surgery, heal quick.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

FP

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Re: FP's log
« Reply #642 on: January 10, 2018, 01:26:51 am »
+2
Wow it's been a week. Hand is in a cast with a staple in my wrist, can't grip anything and doctor hasn't cleared me to workout but I have no healthy hobby I can use for fulfillment with my hand broken so I went for it making sure to pay close attention to my wrist.

1/09
ham mobility very good from not lifting
glute activation very bad

Safety Bar squat:
300 *5 paused
320 *3 paused 3s
320 *5,5

SB good morning:
160 *5
140 3*8

Leg Press:
450 *8
540 *8,7

ss1a: ham curl
180 3*8

ss1b: back ext
200 *8
170 3*12, 1*20
not feeling it in the back. need to tinker with form

terrible session. wanted to call it after paused SB  squat, just dying out of breath between good morning and leg press sets and went to the bathroom 3 times continuously splashed cold water on my face, tried to throw up but just ended up belching a lot. Even though it sucked I needed this, felt better after

life stresses really piled up, possibly in CNS burnout? I dunno feel like I could train alright. Been spending all my free time rewatching series and stuff like that. 18hr/week Class is brutal it's much harder to draw with the cast and today I lost 8 hours of work because of a computer issue. I have to make it all up. Just have to get through a few more weeks

adarqui

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Re: FP's log
« Reply #643 on: January 10, 2018, 11:29:00 am »
0
I definitely agree with getting some work in - SSBar's are amazing in situations like this. But don't get so caught up in the numbers right now. too much going on.

Just so nuts that you had to get surgery. Every time i think about how you hurt it, i cringe a little.

fu*k.

FP

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Re: FP's log
« Reply #644 on: January 12, 2018, 12:34:31 pm »
+1
 :pissed: yeah it's pretty gnarly

1/12

Ssb squat:
295*5
320*5
340*5
350*5!

Ssb pause half squat:
300 3*8  rfd
300 *20
So 300*20 normal speed feels almost the same rpe as 300*8 RFD. Definitely need to be doing more RFD lifts rather than chasing big weights.

Ssb good morning:
150*8
160 2*8

Ss1a:
Ham curl 205 3*8

Ss1b: q,Back ext
270 3*8
Apparently I've been doing these wrong there's a little belt you're supposed to use that I didn't notice
« Last Edit: January 12, 2018, 12:36:57 pm by Final Phenom »