Author Topic: Scrawny to Brawny Journal  (Read 138453 times)

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Zetz

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Re: Scrawny to Brawny Journal
« Reply #555 on: May 03, 2016, 01:21:36 am »
0
Didn't want to deal with offsetting set/reps for a single day of the week, so last week ended up being a dick around in the gym and just have fun week.

Actual volume phase started today. No aux today, kept everything light.

ATG Squats: 135x3x10, 135x20

Close grip neutral rows: 75x3x15

Pretty easy day. Auxiliary will be back in fully by the end of the week and secondary lifts (targetting weak points in primary, ex. jump squats for squats, paused bench, etc) will be back in starting next week.

Edit: The reason I started so light on squats, is because heavy lifting has been a while and the percentages I knew to use based on my new maxes were for the strength phase. Wasn't sure how I would hold up. Fortunately on the primary lift, the last set is an AMRAP. For every 2 reps over the base rep requirement (this week it's 10) you add 5 pounds to next weeks weight. So I'm adding 25 pounds next week.

Zetz

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Re: Scrawny to Brawny Journal
« Reply #556 on: November 17, 2016, 01:23:02 am »
+2
Yo! Still around!

I've been doing training with a close friend who is a trainer and highland games competitor, and recently started his own gym with some other really strong guys in Utah. Numbers are about back to where they used to be and I'm hoping to set some PRs in the next few months.

All my individual updates are logged for me and on the off-season training group on facebook I'm doing with him and some other guys.

I'll be posting PRs here as they happen, but not much else. Most of my focus has just gone to healthier eating and I've been getting better at cooking lol.

Not at all related to me, but one of my older brothers recently hit 500lbs on deadlift at 180lbs bodyweight... so that's coool

Zetz

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Re: Scrawny to Brawny Journal
« Reply #557 on: May 07, 2017, 05:15:50 pm »
+4
Friends! Been a bit. Last program went well. Managed to match my old PRs, except squats because I was working almost entirely on fronts.

Biggest PR a couple months ago, especially after my shoulder never fully recovering, was being able to front squat 165lbs for 4x10. Doesn't seem like a huge number but after so many years of not being able to put much weight on my shoulder, it made me pretty happy that I could go ATG on a front squat with more than bodyweight  :wowthatwasnutswtf:

Last couple months have been all coaching hurdles for the track team where I teach. Not much weightlifting going on. Lots of good PRs from my athletes. One of my seniors is about a third of a second from the school record in the 300m hurdles. I have two freshman I've coached who are both top ten in the 100h and 110h for our region. It's so satifying seeing young kids I've coached in a sea of upperclassmen!

Anyway, I've been focused on that so no real lifting other than moving tons of hurdles around every day. Will start a new phase at the end of the school year and hopefully get some PRs on every lift by the end of the summer.

EDIT: mid-season I started getting really sick. Got on antibiotics. After about a week on them I was feeling better. The night I got back from a band trip with my students to new york my uvula was super swollen and I could lay it out on my tongue. It was really hard to swallow. Turns out I was allergic to the antibiotics I was on. They put me on a steroid to fight the inflammation. I lost about 5-7 pounds during that month, but most of it is back now that I'm feeling better, eating more again without puking, and doing some more demonstrating and jogging with the kids I coach.

jr

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Re: Scrawny to Brawny Journal
« Reply #558 on: May 08, 2017, 03:51:27 pm »
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 :welcome: back

Zetz

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Re: Scrawny to Brawny Journal
« Reply #559 on: June 16, 2017, 10:34:10 pm »
+1
Feels like it's been forever since I shifted focus. Today was the last day of school, so I'm gonna start lifting again next week and post PRs here or anything interesting as they happen. Cool new things as of today for those of you who know Scooby is his new mealplanner https://www.custommealplanner.com/fitness/

Regardless of your opinion of Scooby or thoughts on the meals, the meals he has on the free version are stupid easy to make and get me to my calorie goals. Exactly what I need.

LBSS

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Re: Scrawny to Brawny Journal
« Reply #560 on: June 17, 2017, 02:18:48 am »
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scoob why aren't you bragging about that shit on here?! that's cool!
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

Zetz

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Re: Scrawny to Brawny Journal
« Reply #561 on: June 17, 2017, 02:46:41 am »
0
It's pretty straightforward. You just plug stuff in and it spits out some of the easy recipes he's had out since forever. Not usually anything fancy, but for day to day stuff, especially if you're busy and just need the calories it's all good.

<a href="http://www.youtube.com/watch?v=tfbh97eYsaE" target="_blank">http://www.youtube.com/watch?v=tfbh97eYsaE</a>

Pretty limited in what you can customize but considering he's always offered everything free and is only charging you for being picky, that's not bad.

Zetz

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Re: Scrawny to Brawny Journal
« Reply #562 on: October 20, 2017, 01:12:28 am »
+4
Been doing an awesome job of meal planning lately. Cooked for the entire week and now I just reheat stuff. I've always known how to do that, but some mental thing made it hard to keep up with for some reason. Girlfriend has helped a ton with this.

No major PRs to speak of. Fall into winter is the busiest time of year so I've just been focused on morning bodyweight routines for maintenance/flexibility/tension issues I always get.

On a more somber note, several weeks ago a director friend from nearby passed away. He had battled brain cancer for the past year. This Sunday was his "celebration of life". At the end, we did a New Orleans style procession out to his high school's stadium while playing When the Saints Go Marching In, then played some tunes in his memory.

He enjoyed taking jumping pics with friends so a bunch of us did one in his memory at the end. Somber day, but the service was great and playing tunes in his memory I think put everyone more at peace. Overall a great sendoff to someone I didn't know as well as I'd like to, but really admired.  Just today someone posted the jumping pic and I was surprised to see how high I was jumping without really trying. People like him motivate me to stay strong and I'm always a bit more motivated by them to take advantage of my health and youth while I have it. So for that, RIP and thanks to Ian.


adarqui

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Re: Scrawny to Brawny Journal
« Reply #563 on: October 20, 2017, 05:05:32 pm »
0
Been doing an awesome job of meal planning lately. Cooked for the entire week and now I just reheat stuff. I've always known how to do that, but some mental thing made it hard to keep up with for some reason. Girlfriend has helped a ton with this.

No major PRs to speak of. Fall into winter is the busiest time of year so I've just been focused on morning bodyweight routines for maintenance/flexibility/tension issues I always get.

On a more somber note, several weeks ago a director friend from nearby passed away. He had battled brain cancer for the past year. This Sunday was his "celebration of life". At the end, we did a New Orleans style procession out to his high school's stadium while playing When the Saints Go Marching In, then played some tunes in his memory.

He enjoyed taking jumping pics with friends so a bunch of us did one in his memory at the end. Somber day, but the service was great and playing tunes in his memory I think put everyone more at peace. Overall a great sendoff to someone I didn't know as well as I'd like to, but really admired.  Just today someone posted the jumping pic and I was surprised to see how high I was jumping without really trying. People like him motivate me to stay strong and I'm always a bit more motivated by them to take advantage of my health and youth while I have it. So for that, RIP and thanks to Ian.



great post man.

really sorry to hear about your friend. :/

that's also the first thing I noticed in the photo, your vert, before reading the post. fwiw, you jumped higher than anyone else with a "trumpet" :ninja: props to people jumping with trombones or french horns tho lmao.

peace!

Zetz

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Re: Scrawny to Brawny Journal
« Reply #564 on: October 16, 2018, 01:33:34 am »
+4
Been trying to login on and off for like 6 months now and only recently realized emails for password reset were going to my spam... after they didn't show up a couple times I kept thinking it was just sent to an old email that I don't use anymore that I haven't been able to recover.

Anyyyway. I've been less focused on any kind of maxes, especially for weight lifting lately. In the spring I finally got a primary care physician after my girlfriend had been bothering me about it for a while (she's a surgical nurse). Turns out it's not exactly healthy/normal for your heart to beat as forcefully as mine does, so after several different doctor visits due to serious fatigue increasingly weird sleep habits (like straight up passing out for 3 whole hours after work sometimes) I've been mostly focused on general health and some cardio.

Went through multiple check ups, EKGs multiple times at different types of tests, an echocardiogram, and finally a stress test on a treadmill. Concensus from my primary and from the cardioligist is: that heart murmur I found out about ages ago in high school is an diastolic murmur (which is slightly less common, not a big deal though), most likely caused by the fact that I have a bicuspid aortic valve (2 flaps instead of the 3 most people have) and that has caused "minor calcification" of my aortic valve which sounds scarier than it really is. Cardiologist recommended slightly more cardio or just general activities that can get my heart rate up, but apparently it's not a huge issue. (EDIT: Oh after the stress test they said I had early repolarization? Not entirely sure what that affects, but they said it wasn't super serious)

Bits of cardio like walking to work and random walks in general along with just a ton of practice cooking better food lately have slowly been fixing my weird sleep patterns and I'm starting to regain my old energy. Been way less productive than I used to be due to the weird sleep habits but things seem to be returning to normal.

Need some serious accountability to keep up with this because I still feel my motivation slip some days, so I'm hoping to actually log even the mundane activities here and maybe get some of you to annoy me as often as you remember to keep me on top of this stuff (seriously, send me messages, find my facebook or instagram and just spam me asking if I've worked out that day).  For those of you who bothered to read this whole thing (probably just darqui LBSS at this point lol) thanks for all the help and encouragement over the years. Hasn't exactly been a straight path, but this has always felt like a place I can vent and get help and support no matter what my health/fitness goals were.

LBSS

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Re: Scrawny to Brawny Journal
« Reply #565 on: October 16, 2018, 05:19:06 am »
+1
welcome back. big ups for going to the doctor and making sustainable lifestyle changes. good habits > *, as you know.

a suggestion from my n=1 experience last year: if you want a good routine to start to build some general fitness again you could do way worse than following something from GMB.io.  no equipment, do it at home, scales to your current ability really well. walking plus their elements or integral strength programs would do you well.
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

Zetz

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Re: Scrawny to Brawny Journal
« Reply #566 on: October 16, 2018, 07:19:28 pm »
+1
welcome back. big ups for going to the doctor and making sustainable lifestyle changes. good habits > *, as you know.

a suggestion from my n=1 experience last year: if you want a good routine to start to build some general fitness again you could do way worse than following something from GMB.io.  no equipment, do it at home, scales to your current ability really well. walking plus their elements or integral strength programs would do you well.

Interesting suggestion. I've been much more interested in anything just related to body movement and flexibility since my job mostly has me standing a lot, at a desk, or conducting. all fairly repetitive and not very helpful to proper useful body movement in a way that's enjoyable. Will try the 1 week thing starting today to see how I like it

Zetz

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Re: Scrawny to Brawny Journal
« Reply #567 on: October 17, 2018, 02:07:16 pm »
+3
Did the first day of LBSS's suggestion last night. Was mostly mobility based. Kinda nice. Need to find some decent at home stuff that isn't just push up/situp/pull up/jumping jacks to keep me entertained for a while. Think i'd rather buy a used vintage road bike for cheap instead of paying for the program though. My bike was stolen my first year after moving to washington. Would be nice to be riding again.

Also, first time adding back in protein shakes the way I used to make them. Forgot just how heavy the are on my stomach, gonna take some getting used to, but i'll be a nice energy boost.

adarqui

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Re: Scrawny to Brawny Journal
« Reply #568 on: October 18, 2018, 12:35:38 am »
+1
wb!

next time just message me on FB if you need help logging in..... :ninja: lmao!

welcome back. big ups for going to the doctor and making sustainable lifestyle changes. good habits > *, as you know.

x2!

that really sucks about the heart stuff.. glad you got it checked and have a better idea of what's going on. hopefully some of the things you're doing help considerably.



as far as routines go etc, just create a few primary guidelines and follow them:
1. have fun
2. do it consistently
3. stay healthy

if you want, mix it up alot. as long as you're having fun & staying consistent, it'll fall in to place. you'll figure out what you want to do eventually, but the consistency needs to be there.

but definitely keep health #1. avoid dumb stuff, and stuff that's too risky/causes too much fatigue/soreness etc.

as far as accountability goes etc, people on here can help, we can also provide feedback in your journal etc, but it really comes from within. Make that mental adjustment as soon as possible, because it's very important IMHO.

eventually, find something you care about improving, even if it's just one thing, and track it "obsessively". Even if it's just one exercise (like pullups), track it (on here or in a spreadsheet etc). Don't let it slip. Post big PR's in the PR's/PB thread. Maybe create a "summary post" and link it in your sig, something you modify each time & can refer to easily (check my sig :D). After a while it becomes a habit and you'll feel "bad" about not tracking it -> which means it's harder to slack. Because if you want to track it, you have to do it, and you have to do it consistently, etc.. ;f

look forward to seeing you get back into it!!

Zetz

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Re: Scrawny to Brawny Journal
« Reply #569 on: October 22, 2018, 01:50:40 am »
+2
Tons of walking this weekend. Probably 6-8 miles total. Gf's mom was in town so we were showing her around Seattle for a big chunk of the weekend and walking everywhere

Did second day of the GMB stuff yesterday. I'm amazed at how tight my right hip and left wrist are through the movements. Right hip was supposed to be the more flexible one for hurdles way back in the day since I'd lead with my left, but I'm left foot dominant and jump from my left which is weird and backwards from what most people would do. Probably just a result of my left being the stronger side these days in every day use.

Appreciating the fact that none of the stretches are static (so far at least). Maybe I have undiagnosed ADHD or something, but I've always hated static stretches and iso exercises. Hard to stay still.

Anyway, still debating what I'd like to log more obsessively, but just doing more stretching and mobility feels nice.