Author Topic: Scrawny to Brawny Journal  (Read 62797 times)

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Zetz

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Re: Scrawny to Brawny Journal
« Reply #60 on: August 08, 2010, 01:16:53 pm »
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Yeah, nice progress man. Keep it up!

Hehe, I'll try. Between summer, work and not having any hurdles to practice with my motivation is kinda hard to keep up. Luckily I have this forum.  :D

Zetz

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Re: Scrawny to Brawny Journal
« Reply #61 on: August 13, 2010, 11:39:42 am »
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Haven't had a chance to update since last week. Everything's in a notebook though, so here's my final week on phase II.

Phase II, Day 21 (Monday):

-Front Squat: 5x5 @ 135 lbs. (one of my buddies showed me how to get the form down better. I did them off the squat rack and cleaned them first at the beginning of every set. Needless to say, my form feels ridiculously better, but I still feel like a total stick lifting such a small amount on squats.)
-Incline Bench Press: 5x5 @ 125 lbs. (finished this one really strong this week.)
-Bulgarian Split Squat: 2x8 @ bw + 2x50 lb. dumbbells
-One Armed Rows, Elbow Out: 2x8 w/50 lb. dumbbell

Phase II, Day 22 (Tuesday):

Just rode my bike around for about 30 minutes. Nothing special. (except seeing the lady friend I like at school  ;D haha)

Phase II, Day 23 (Wednesday):

-Clean and Press: 5x5 @ 125 lbs. (This one felt awesome, I changed my foot stance on the press. Made a world of difference.)
-Weighted Chin-Ups: 5x5 @ bw + 27.5 lbs.
-Cable Pull-Throughs: 2x8 @ 80 lbs.
-Inclined Weighted Situps: 2x8 @ +25 lbs. (changed the way i was doing this one a bit too.)

Phase II, Day 24 (Thursday):

Hiked to the top of Mount Naomi. (9,980 ft. elevation) About 3.5 miles up. (probably wouldn't have done that much, but I was doing it during work with my crew.)

Phase II, Day 25 (Friday, final day):

-Trap Bar Dead-Lift: 5x5 @ 225 lbs.
-Dips: 5x5 @ BW + 60 lbs.
-Cable Rows: 2x8 @ 190 lbs.
-Reverse Hypers: 2x8 w/20lb. dumbbell



So.... Basically I feel awesome this week. I started the month at just over 135 lbs. I'm now a little over 138. Weight gain isn't substantial, but I haven't eaten anywhere near as much as I'd want to because of work. (actually some days I'm barely over 2,000 kcal)

Later today I might post some pics.


LBSS

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Re: Scrawny to Brawny Journal
« Reply #62 on: August 13, 2010, 11:58:02 am »
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Couple of things:

!) What's an elbow-out DB row? Why is your elbow out?
@) Hiking FTMFW, that sounds like so much fun. At some point in my life I want to live where there are mountains that high, that easily accessible. East Coast has some nice hills and a couple of sort-of-real mountains but they're far away.
#) How are you figuring kcal?
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

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

black lives matter

Joe

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Re: Scrawny to Brawny Journal
« Reply #63 on: August 13, 2010, 12:07:02 pm »
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How are you clean and pressing 125x5x5, yet only incline barbell pressing 125x5x5? Are you push pressing?

Good work man.
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Zetz

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Re: Scrawny to Brawny Journal
« Reply #64 on: August 13, 2010, 06:09:56 pm »
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Couple of things:

!) What's an elbow-out DB row? Why is your elbow out?
@) Hiking FTMFW, that sounds like so much fun. At some point in my life I want to live where there are mountains that high, that easily accessible. East Coast has some nice hills and a couple of sort-of-real mountains but they're far away.
#) How are you figuring kcal?

!) .... doesn't matter. It's just a one-armed row, but my elbow, shoulder and waist make 90 degrees. Reason? Don't know, it's just what's in my book
@) Come to Utah lol. I'm surrounded by mountains. Good hiking places are never more than an hour away.
#) I'm using FitDay to figure out kcal. Software. Really handy, though I'm not sure it's entirely accurate. Still helpful.

How are you clean and pressing 125x5x5, yet only incline barbell pressing 125x5x5? Are you push pressing?

Good work man.

.... Clean and press should say 115, sorry about that. That would be pretty ridiculous.

And thanks :)

Zetz

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Re: Scrawny to Brawny Journal
« Reply #65 on: August 16, 2010, 07:41:31 pm »
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Workout today... was pretty painful. (In a good way)

Near maximal stuff. I don't really have time to post the whole thing right now, I have to donate blood in a bit.

I'll update when I get back home tonight.

Zetz

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Re: Scrawny to Brawny Journal
« Reply #66 on: August 18, 2010, 04:20:39 pm »
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Phase III Day 1 (Monday- Day 28):

I had never done something like this. Each of two main lifts has 2 sets of 4/3/2 with ascending weight and 3 minutes rest between each subset. For the two main lifts I'll only list the weights I used on each subset. Supplementary lifts I'll list just like I have been.

-Bench Press: 135/145/155 and 140/150/160 (Sadly 160 really is my two rep max right now)

-Trap-Bar Dead-Lift: 205/225/245 and 215/235/255 (I feel like I could do more weight on this one, but it still felt hard enough ending at 255)

-Cable External Rotation: 2x10 @ 30 lbs.

-Barbell Rollouts: 2x8


Zetz

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Re: Scrawny to Brawny Journal
« Reply #67 on: August 18, 2010, 04:23:24 pm »
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Phase III Day 2 (Tuesday):

Rode my bike for a while. Later in the day my car's transmission decided to not let me shift into anything other than reverse. I'll be riding my bike quite often from now on...

Anyway. After all that mess my friend gave me a ride home where friends were waiting for me for a bonfire. Kept my mind off things, but it also made me realize how ridiculously sore I am after yesterday. Lats (somehow), glutes, and especially my lower back muscles.

Oh happy day...

Zetz

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Re: Scrawny to Brawny Journal
« Reply #68 on: August 18, 2010, 04:25:58 pm »
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Phase III Day 3 (Wednesday):

Started school again. Rode my bike there and back home. I'm taking today off and lifting tomorrow. According to the book some days I'll need 2 days rest anyway, plus donating blood has made my recovery a little slower than normal.

Soreness is still in my lower back and lats, but I'm feeling glutes and hamstrings much more today, along with chest. Overall soreness is less though. I think I'll be good for lifting tomorrow.

adarqui

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Re: Scrawny to Brawny Journal
« Reply #69 on: August 19, 2010, 04:44:26 am »
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Phase III Day 2 (Tuesday):

Rode my bike for a while. Later in the day my car's transmission decided to not let me shift into anything other than reverse. I'll be riding my bike quite often from now on...

Anyway. After all that mess my friend gave me a ride home where friends were waiting for me for a bonfire. Kept my mind off things, but it also made me realize how ridiculously sore I am after yesterday. Lats (somehow), glutes, and especially my lower back muscles.

Oh happy day...

damn sucks about your car, bonfires are fun though :F

you can ride your bike everywhere? it's all within distance? if so, that's cool, as long as weather permits.

LBSS

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Re: Scrawny to Brawny Journal
« Reply #70 on: August 19, 2010, 12:00:07 pm »
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donating blood

This is where we need a high-five smiley.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

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 #71 on: August 19, 2010, 03:51:27 pm »
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damn sucks about your car, bonfires are fun though :F

you can ride your bike everywhere? it's all within distance? if so, that's cool, as long as weather permits.

Smallish valley that I live in. Anything that I would want to get to is probably not more than 30 or 40 minutes on bike. It's okay for now.

donating blood

This is where we need a high-five smiley.

Ha, agreed. Thanks. ;D

Zetz

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Re: Scrawny to Brawny Journal
« Reply #72 on: August 22, 2010, 11:45:58 pm »
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Phase III Day 4 (Thursday):

Soreness is all gone. I realized I need to spend more time stretching. I'm not very flexible at all and it would be of huge benefit to me anyway in hurdles and strength.

Workout layout will be the same as listed earlier for the next 4 weeks.

Hang Snatches: 75/85/95 and 85/95/100 (Oh, shite I need work on shoulders.)

Military Press: 65/75/85 and 75/85/90 (Yeah.....  :strong: I'm pretty buff aren't I? haha)

Russian Twists: 2x10 w/10lb. weight.

Prone Rows: 2x10 w/2x25lb. dumbbells.

The ridiculously week shoulders is probably because of my deltoid tear. That might be one of the ones with fastest improvement now that I'm recovered. You never know.

Zetz

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Re: Scrawny to Brawny Journal
« Reply #73 on: August 22, 2010, 11:47:10 pm »
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Phase III Day 5 (Friday):

Still riding my bike to and from school. Not too much done today aside from walking between classes.

Zetz

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Re: Scrawny to Brawny Journal
« Reply #74 on: August 22, 2010, 11:50:26 pm »
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Phase III Day 6 (Saturday):

I was supposed to do a workout today since the gym is closed tomorrow, but I didn't make it on time. (apparently it closes 5 hours earlier on Saturdays... lame.)

I settled for bike riding and 3x5 on one armed pushups and pistol squats. (oh how I love pistol squats :P)

I still don't count that as my workout. I plan on doing two workouts on Monday before and after school too keep my schedule normal.