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Members Area => Progress Journals & Experimental Routines => Topic started by: Zetz on July 20, 2010, 11:59:30 pm

Title: Scrawny to Brawny Journal
Post by: Zetz on July 20, 2010, 11:59:30 pm
I'm doing the program and diet from the book "Scrawny to Brawny" in order to bulk up before track. I'll try to post here every day of the program until the end of Phase IV. (I'm on Phase II, Day 2, I'll start from Day 1 of Phase II)

Day 1: This is my first real day training since I tore my deltoid. My morning smoothie didn't sit too well with me and when I got home from my workout I threw up, just a bit. I'm still getting used to the extra calories I'm taking in, eating when you're not hungry isn't too easy for me. After my morning workout I felt like I hadn't done enough, but I remember it was explicitly written in the book not to add to the weight lifting. Sure enough, when I went to bed I started feeling my quads get sore along with my outer chest.


Day 2: I woke up a little later today in favor of doing my interval cardio workout towards the evening. Sleep was worth it, but I think work is going to slow me down as far as eating goes. I can't really have my snacks when I need to and my lunch and snack come a little too closely to eat comfortably. I'll have to space my meals a little better. When I did my sprints I started feeling pretty bad and I threw up after I was finished. It was most likely because I hadn't followed a good schedule with my food and I wasn't as well hydrated as I should have been. Right now just running hurts even my chest because of how sore it is.

That's all for today. I'm also starting a picture a day thing, at the end of the program I'll make a video to show my progress. I hope to get a lot of insight from other members and I also hope to make really good progress all the way through. Thanks for reading!
Title: Re: Scrawny to Brawny Journal
Post by: LBSS on July 21, 2010, 12:02:37 am
1. What is scrawny to brawny
2. Why are you doing interval sprints if you're trying to add mass
3. Oh, and welcome
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on July 21, 2010, 12:16:28 am
1. Scrawny to Brawny is a training and nutrition book written by John Berardi. It has excellent information every hardgainer like myself could use.

2. The training actually calls for HIIT (high intensity interval training) twice a week, it isn't written exactly how I'm doing it, but it's fairly close and I'm in track so the sprinting intervals will actually benefit me later while still allowing me to follow the program.

3. Thank you.   ;D
Title: Re: Scrawny to Brawny Journal
Post by: adarqui on July 21, 2010, 12:57:37 am
the picture a day thing is really cool man.. try to make it similar lighting/position for the future video, those are always fun to watch.

how badly did you tear your deltoid ? my only advice on that is to just listen to your body, a big bench is nice but re-injuring the deltoid definitely isn't, especially since you can't even squat if you tear it.. so just back off when you see any signs that you need to.

as for HIIT, it'll be fine as long as your kcal intake isn't low, which it doesn't seem like it will be.. so that's good.. definitely have to get those sprints in.. i would also, beyond hit, work on 10 yard sprints from 2,3,and 4 point stances, maximally.. these aren't draining but IMO the more work you can get in with these, the better that start out of blocks will become.. it takes alot of practice to generate all of that force out of the blocks, it's definitely a trainable quality that improves by practicing the movement.

very interested to see your progress man, you definitely seem serious!

peace
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on July 21, 2010, 01:10:06 am
Haha, I'll keep the videos the same, but I'll probably be getting a better camera soon. The pictures will all be in the same place around the same time of day, so in a few months I'll try to make a morph video.

My deltoid tear was actually pretty serious, I didn't do any lifting at all for a couple months after and the first few weeks I even stopped sprinting because even running made it hurt. Right now it's actually recovered quite well, inclined bench Monday wasn't at all painful like other times when I had attempted.

My kcal intake is over 4,000 right now, and I'll be upping that next week. (something like 4700)
I'll definitely do those short sprint starts, my start needs some help, especially for the 110m hurdles. Top speed needs to come sooner.

I'm pretty interested in seeing my progress as well, haha. I seem serious now, I used to think I was serious but my kcal intake was never high enough and my weight training wasn't really organized, so I never really got anywhere. This time it'll be much different.  8)
Title: Re: Scrawny to Brawny Journal
Post by: adarqui on July 21, 2010, 01:15:27 am
Haha, I'll keep the videos the same, but I'll probably be getting a better camera soon. The pictures will all be in the same place around the same time of day, so in a few months I'll try to make a morph video.

My deltoid tear was actually pretty serious, I didn't do any lifting at all for a couple months after and the first few weeks I even stopped sprinting because even running made it hurt. Right now it's actually recovered quite well, inclined bench Monday wasn't at all painful like other times when I had attempted.

damn man.. ya sounds like it was pretty bad.. i tore my calf once really bad, split the gastroc right down the middle.. someone knee'd my as i was sprinting in a basketball game, like some crazy freak accident.. i couldn't walk for 2 months. NBA League Pass saved my life while I relaxed on the couch every night :)

Quote
My kcal intake is over 4,000 right now, and I'll be upping that next week. (something like 4700)
I'll definitely do those short sprint starts, my start needs some help, especially for the 110m hurdles. Top speed needs to come sooner.

I'm pretty interested in seeing my progress as well, haha. I seem serious now, I used to think I was serious but my kcal intake was never high enough and my weight training wasn't really organized, so I never really got anywhere. This time it'll be much different.  8)

strong words! this will be a good journal.

peace
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on July 21, 2010, 01:20:07 am
Yeah, the tear was... excruciating at best, the first few days I couldn't even lift my arm to drive, I had to drive and shift all with my right. Trying to sleep was the worst, very few positions were comfortable. Not being able to walk sounds like... not fun haha.

Thanks again for the tips, I really think typing up a journal every day and others helping me out will really keep me motivated.
Title: Re: Scrawny to Brawny Journal
Post by: LBSS on July 21, 2010, 02:10:48 pm
1. Scrawny to Brawny is a training and nutrition book written by John Berardi. It has excellent information every hardgainer like myself could use.

2. The training actually calls for HIIT (high intensity interval training) twice a week, it isn't written exactly how I'm doing it, but it's fairly close and I'm in track so the sprinting intervals will actually benefit me later while still allowing me to follow the program.

3. Thank you.   ;D


1. I have never read or seen Scrawny to Brawny so I won't pass judgment on it as an individual product. However, John Berardi sucks. If it works for you, hurray. If it really has you taking in 4000-4700 calories a day...um, wow. Why?

2. Why will HIIT benefit you for track? Why is it beneficial for adding mass? You've only got so much time, energy and ability to recover, so why would you do HIIT?

3. Hurray, more members!

4. Sorry if 1. and 2. came across as harsh.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on July 21, 2010, 10:33:46 pm
1. 4000+ calories isn't uncommon, it's not just in the book. The high intake is necessary for high activity and to sustain energy during high intensity training. The calorie intake itself isn't for mass, it's for energy. Think about Michael Phelps who takes in 12,000 a day while training. Also, people like me tend to not eat enough, and a 2,000 calorie diet really only supports moderate exercise for a so called "average" person.

2. HIIT, if done with running, helps with sprints and endurance for races like the 400m. Actually, during track a lot of the 400m workouts are very similar to HIIT, the only difference is HIIT normally only goes to around 30 seconds of high intensity to 90 seconds of rest, whereas my times will vary up to about 1 minute for intensity and 3 minutes for rest because I increase distance in a pyramid up to 400m.

HIIT is not beneficial to gaining mass, though it is to cardio which is very important to me as a 300m hurdler and 400m runner. I have the kcal intake to support the energy and I'm not doing it for an extended period of time so it doesn't really impact my recovery very much.

4. They did, but don't worry about it, I'm not offended easily at all.
Title: Re: Scrawny to Brawny Journal
Post by: LBSS on July 21, 2010, 10:55:45 pm
1. Fair enough. Berardi is known, however, for misinterpreting research to the effect of prescribing WAY too much protein and WAY too many calories. For more information, signature.

2. The only reason I asked those questions is because you've gotta pick your battles. You can do everything at once (HIIT plus mass gaining plus quality sprint work plus...) but it might be better to focus on one thing at a time. If you're doing serious weight training, HIIT might be too much to ask of your body and have it still make gains. Plus there are other, much easier ways to get excellent cardio work. Like tempo runs. You can and should still do a little of everything, but maybe think about cutting back on everything but what you need to do now, which sounds like hypertrophy.

4. That's good.

Just my one cent.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on July 21, 2010, 11:16:28 pm
Your one cent is appreciated.

1. I agree, Barardi's listed diet seems to prescribe a lot of protein, it almost seems like to much meats for me, and from some reviews I've seen some people who've actually increased body fat during the training. I'm not taking in quite as much protein in diet as is written, but I am supplementing with whey protein. Currently about 160 or so grams per day which is plenty for me since I only weight 136 lbs right now. I'm taking in just over 4000 kcal/day right now and it seems fine.

2. Based on what happened yesterday with my HIIT session I probably won't be doing quite as much as I did. I will still be doing the cardio, but for now I'm not running more than 200m in sprints and I'll probably be doing short explosive sprints to help with the blocks like adarqui suggested. I will also focus on hypertrophy like you said, the HIIT I planned didn't work out quite like I expected so I will be doing less of it. Total time spent on my cardio sessions will be about 15-20 min. Besides, right now the muscle gain will help me more than just sprint work.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on July 21, 2010, 11:56:55 pm
Phase II Day 3 (Day 3):

Today's workout went really well. I did weighted chin ups, clean and press, weighted sit ups, and cable pull throughs. It seems like every day I got to the gym and finish my workout, I feel like I haven't done quite enough. I felt like that this morning, but I'm starting to feel really sore in my traps and shoulders from the clean and press. Abs don't feel to bad... yet, and I'm starting to feel it in my biceps. Splitting my my meals more during work was a great idea. The last two days I felt like I my snack and lunch were piling on top of each other because of the time I have a chance to eat at work. Today I didn't feel stuffed and because I spread the meals into the latter half of the workday I was able to maintain fairly equal time intervals between meals.

My weight this morning actually dropped to 134 lbs. I'm going to guess it's because I haven't done any real exercise in the past few months and the weight dropped was water and fat. I'm not too worried about it though since weight does fluctuate. (It might also have to do with throwing up after my HIIT session yesterday)

Title: Re: Scrawny to Brawny Journal
Post by: LBSS on July 22, 2010, 08:33:58 am
My weight this morning actually dropped to 134 lbs. I'm going to guess it's because I haven't done any real exercise in the past few months and the weight dropped was water and fat. I'm not too worried about it though since weight does fluctuate.

Yup, probably water. Keep on keepin' on, with a surplus that high and the beautiful natural anabolic state that is the teenage years, you'll gain weight like gangbusters. Wish I'd taken better advantage of my teenage years, I could be huge like Tam.

Quote
(It might also have to do with throwing up after my HIIT session yesterday)

At least you know you're doing the HIIT right!  ;D  Most people shuffle back and forth, barely taxing themselves, and then complain how hard they worked when all they did was dick around and waste time. I'm still not a huge fan in most cases but if you're gonna do it at all, it should hurt like crazy. We used to do interval sprints for ultimate in college and at least half the team would puke or at least dry heave at the end.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on July 22, 2010, 08:34:48 pm
I've read plenty on the natural anabolic state in teenage years, I'm glad I'm taking advantage of it. :D

Yes, HIIT hurts... like hell. I'm still going to do it, but I'm cutting the distances I'll be using, the original plan was to use 200m, 400m, 600m (based on a 400 workout I've done) But I'm changing to 100m, 200m, 400m, and back down. Either way, that one I'll only be using once a week, and the other cardio day I'll just go play ultimate frisbee with my friends. (Which happens to be today)
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on July 22, 2010, 08:37:19 pm
Which reminds me...

Phase II Day 4 (Day 4):

Despite eating much more than I'm used to, I wake up even more hungry in the morning. It's a little strange for me to eat so much and be more hungry in the morning than when I eat less.

Today is a rest/cardio day. I've decided to switch HIIT sessions to only once a week, but I'll be playing ultimate frisbee and doing some short sprint and start work on the second rest day.
Title: Re: Scrawny to Brawny Journal
Post by: adarqui on July 22, 2010, 08:39:32 pm
Which reminds me...

Phase II Day 4 (Day 4):

Despite eating much more than I'm used to, I wake up even more hungry in the morning. It's a little strange for me to eat so much and be more hungry in the morning than when I eat less.

Today is a rest/cardio day. I've decided to switch HIIT sessions to only once a week, but I'll be playing ultimate frisbee and doing some short sprint and start work on the second rest day.

well, the more you eat, the hungrier you get when going without food.. so..

for your HIIT, ya it's best to drop those distances down a bit.. you can always progress into larger distances, but to do so right off the bat could easily lead to burn out etc..

LBSS is a huge ultimate frisbee fan.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on July 22, 2010, 09:23:12 pm
I love ultimate. Yeah, I expected to get hungrier when going without food in the morning but not quite like this, this morning my hunger woke me up before my alarm did. haha. As for HIIT, I think I'll start doing the higher distances into 600m in a few months when I finish the last phase of the program, It ends up being a couple months before indoor track season starts, so I'll be set.

Oh, I was also hoping that once I'm done with this you could give me a training program for sprints in the months leading up to indoor track. That's much later of course, when I start that I'll be sure to start another journal.
Title: Re: Scrawny to Brawny Journal
Post by: adarqui on July 22, 2010, 09:28:22 pm
I love ultimate. Yeah, I expected to get hungrier when going without food in the morning but not quite like this, this morning my hunger woke me up before my alarm did. haha. As for HIIT, I think I'll start doing the higher distances into 600m in a few months when I finish the last phase of the program, It ends up being a couple months before indoor track season starts, so I'll be set.

it's kind of like phelps eating 7000 kcal+, all that work he does & the kcal intake just make his stomach huge + insane metabolism.. can't go by long without food on diets + workouts like that.. the hungriest i've ever been is recently from the 400 walking lunges each leg every 4th-5th day, and a year back when i did high rep breathing squats (heavy 20 reppers) 2x/week.

Quote
Oh, I was also hoping that once I'm done with this you could give me a training program for sprints in the months leading up to indoor track. That's much later of course, when I start that I'll be sure to start another journal.

no problem, i'll definitely help you with that.. but I would imagine your track coach would have some influence on that? I would think he'd have you on some kind of program leading up to the season?

peace
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on July 22, 2010, 09:41:33 pm
I was doing heavy 20 rep 2x/week on squats until I tore my deltoid. I was also on a heavy bench program. I wasn't eating enough during that so I wasn't gaining quite as much mass as I should have but my strength levels shot up like a rocket. I lost most of it after the injury though. (along with a couple inches around my left arm that is only now mostly caught up)

My track coach does have some workouts to lead up to the season, but they're really just a few HIIT sessions in a pyramid up to 600m runs and 30 minute jogs on the off days, it's really just for conditioning and some endurance so the first days of the season don't slaughter everyone. I'd like something that would help a little more with speed and block work. I also long jump, so I need a bit of help with that and if you know anything about hurdles I'd like to do a lot of work focusing on the 60m and 55m hurdles for indoor.
Title: Re: Scrawny to Brawny Journal
Post by: LBSS on July 23, 2010, 09:07:46 am
heavy 20 rep ... squats

Cannot...compute...
Title: Re: Scrawny to Brawny Journal
Post by: adarqui on July 23, 2010, 11:03:55 am
heavy 20 rep ... squats

Cannot...compute...

? you do 20 with your 10RM.. it's pretty brutal.. hehe

here's my 225 x 20 done with basically my 10RM.. shit was brutal:
- http://www.youtube.com/watch?v=pmHHEdj8TlE
Title: Re: Scrawny to Brawny Journal
Post by: LBSS on July 23, 2010, 11:20:29 am
But if you can do 20 reps with it, it's not your 10RM, by definition.  ??? ??? ???
Title: Re: Scrawny to Brawny Journal
Post by: adarqui on July 23, 2010, 11:54:26 am
But if you can do 20 reps with it, it's not your 10RM, by definition.  ??? ??? ???

leg mass recovers fast when you breathe between reps.. for example, if i was mentally strong i could have just kept going, even hitting 100 or so..

a 10RM is something you can hit without really breathing much between reps.. if you have to sit there and take a few breathes between each rep, you are recovering energy & filtering lactic acid to help you hit another rep, so it's not really apart of your percentage of 1RM.. for example, you can try to breathe in between bench reps, it'll maybe get you only 1 or 2 reps total, but the musculature is working too hard while holding the bar at the top, plus that musculature is much smaller in mass than the quads, glutes, and hamstrings..

when you're standing up with the bar, the glutes/hams can recover pretty well as they are not under significant stress, only the quads/erector spinae really is..

so if your max is 335, take your 10RM of that, then perform 20 with it.. that's how 20 rep breathing squats work... definitely not more than 10RM.

peace
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on July 23, 2010, 08:31:40 pm
Basically you get to ten and feel like you should stop, but you keep going anyway. It really is a mental thing.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on July 24, 2010, 01:38:14 am
Phase II Day 5 (Day 5)

Last day of the week and all has gone well. I did really heavy dips and trap bar deadlifts, along with cable rows and reverse hypers. I should mention that this first week and the next three are all 5x5 workouts with 2 heavy lifts 3 days/week and 2x8 on supplementary workouts 3 days/week. I don't feel too sore from the dips on my tris or anywhere else from the deadlifts, hypers and rows. That might change tomorrow morning. This first week I made it through all 5 sets of 5 on every workout, every day. Which means I'll be upping the weight next week and hopefully I'll still keep up with the program so I can raise the weight again the week after.

Tomorrow or Monday I'll take measurements and list goals for improvement by the end of the program and I'll also give a specific list of the workouts and weight I do each day just to track my progress better.

I'll also start a stricter diet and carry a watch with a timer so I can eat at regular intervals throughout the day.
Title: Re: Scrawny to Brawny Journal
Post by: adarqui on July 24, 2010, 04:59:31 am
Phase II Day 5 (Day 5)

Last day of the week and all has gone well. I did really heavy dips and trap bar deadlifts, along with cable rows and reverse hypers. I should mention that this first week and the next three are all 5x5 workouts with 2 heavy lifts 3 days/week and 2x8 on supplementary workouts 3 days/week. I don't feel too sore from the dips on my tris or anywhere else from the deadlifts, hypers and rows. That might change tomorrow morning. This first week I made it through all 5 sets of 5 on every workout, every day. Which means I'll be upping the weight next week and hopefully I'll still keep up with the program so I can raise the weight again the week after.

Tomorrow or Monday I'll take measurements and list goals for improvement by the end of the program and I'll also give a specific list of the workouts and weight I do each day just to track my progress better.

I'll also start a stricter diet and carry a watch with a timer so I can eat at regular intervals throughout the day.

loving your journal man, just wondering though, why don't you list out the workouts/weights? I mean you seem very thorough/precise, I would imagine listing that would be good when looking back at your journal for analysis to help progression etc.

btw, my only advice on your training right now is, why not include some low level reactive work prior to your lifting sessions? it would be good for a few reasons:
- help wake your CNS up even further
- improve qualities related to explosive strength/reactive strength/eccentric RFD.
- strengthen those base movements required before progressing into more advanced movements (plyos/drops/bounds/etc)

i'm not at all done with the exercise index, but this would be an example of just starting out on this stuff:

Monday:
- Warmup
- 10 yard sprints x 5 (max effort)
- MR Tuck Jumps (http://www.adarq.org/forum/adarq-org-special-content/adarq-org-exercise-index/msg10122/#msg10122) : 3 x 10
- normal workout
- stretch


Wednesday:
- Warmup
- 10 yard sprints x 5 (max effort)
- Pogo Hops (http://www.adarq.org/forum/adarq-org-special-content/adarq-org-exercise-index/msg10121/#msg10121) : 3 x 5 @ 80% effort (not max effort yet)
- Quick Lunge with Pause (http://www.adarq.org/forum/adarq-org-special-content/adarq-org-exercise-index/msg10128/#msg10128) : 4 x 5 each leg, working on position
- normal workout
- stretch


Friday:
- Warmup
- 10 yard sprints x 5 (max effort)
- MR Tuck Jumps (http://www.adarq.org/forum/adarq-org-special-content/adarq-org-exercise-index/msg10122/#msg10122) : 2 x 10
- Pogo Hops (http://www.adarq.org/forum/adarq-org-special-content/adarq-org-exercise-index/msg10121/#msg10121) : 3 x 5 @ 80% effort (not max effort yet)
- normal workout
- stretch


What's your thoughts on that? By doing that simple stuff NOW instead of later, you can progress right into more advanced explosive/reactive exercises more efficiently.. explosive/reactive properties of muscles/tendons need to be worked and progressed just like weighted movements, it's best if we constantly have some kind of stimulus in there to maintain/progress these qualities.

peace man
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on July 24, 2010, 12:16:12 pm
That actually sounds fantastic, I'll start doing those Monday for my next workout. Also, I might as well add the exercises and weights right now.

* Add weight if necessary

Phase II Day 1:

Barbell front squat: 5x5 @ 155 lbs. (Never really practiced front squat so my weight isn't near as good as what I'd do on back squats.)
Close grip incline bench press (about 14in.): 5x5 @ 115 lbs. (deltoid injury screwed me over on this lift for the longest time)
Bulgarian Split Squat: 2x8 @ bodyweight + 25 lb dumbbells
On arm row (elbow out): 2x8 @ 35 lb dumbbell

Phase II Day 3:

Chinup*: 5x5 @ bw + 20 lbs
Hang clean and press: 5x5 @ 100 lbs (When I finished I realized I definitely should have put more weight on this one)
Cable Pull Throughs: 2x8 @ 45 lbs
Weighted sit ups: 2x8 @ +45 lb plate

Phase II Day 5:
Trap Bar Dead-lift: 5x5 @ 195 lbs.
Dips*: 5x5 @ bw + 45 lb plate
Cable Rows: 2x8 @ 150 lbs.
Reverse Hypers: 2x8

Because I was able to finish all sets of 5 on all the workouts, next week every single weight will be going up.  ;D

Title: Re: Scrawny to Brawny Journal
Post by: adarqui on July 24, 2010, 04:05:00 pm
That actually sounds fantastic, I'll start doing those Monday for my next workout. Also, I might as well add the exercises and weights right now.

nice!

Quote
* Add weight if necessary

Phase II Day 1:

Barbell front squat: 5x5 @ 155 lbs. (Never really practiced front squat so my weight isn't near as good as what I'd do on back squats.)
Close grip incline bench press (about 14in.): 5x5 @ 115 lbs. (deltoid injury screwed me over on this lift for the longest time)
Bulgarian Split Squat: 2x8 @ bodyweight + 25 lb dumbbells
On arm row (elbow out): 2x8 @ 35 lb dumbbell

Phase II Day 3:

Chinup*: 5x5 @ bw + 20 lbs
Hang clean and press: 5x5 @ 100 lbs (When I finished I realized I definitely should have put more weight on this one)
Cable Pull Throughs: 2x8 @ 45 lbs
Weighted sit ups: 2x8 @ +45 lb plate

Phase II Day 5:
Trap Bar Dead-lift: 5x5 @ 195 lbs.
Dips*: 5x5 @ bw + 45 lb plate
Cable Rows: 2x8 @ 150 lbs.
Reverse Hypers: 2x8

Because I was able to finish all sets of 5 on all the workouts, next week every single weight will be going up.  ;D



there you go!

your upper body strength is really good for coming off that injury.. dips + 45, chins + 20, good work.. the leg strength is definitely lagging behind a bit, but after this block you are doing, you will have made some impressive gains on lower body strength.

peace
Title: Re: Scrawny to Brawny Journal
Post by: cowed77 on July 24, 2010, 04:58:51 pm
that 10RM thing for 20 is insane, dont think i'll be able to do it.

adarq, my back is bugging abit after all those squats. should i try to bring up the back, via deadlifts or otherwise?
i've never done a deadlift set in my life, i mean i tried, but i could never get used to the form...
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on July 24, 2010, 07:05:41 pm
Hyperextensions help your back muscles too, but not quite as much as dead lifts. (you should probably do dead lifts even if your back has no problems though...)
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on July 25, 2010, 12:56:02 pm
I've taken measurements to better gauge where I am as suggested.

Arms:     12 in. -----> mind you this is after waking up and flexing, not while being "pumped"
Legs:     18 in.
Calves:  13 in.
Waist:    31 in.
Chest:    37.5 in.
Shoulders around: 43 in. (small I know)
Shoulders across:  19.5 in.
Title: Re: Scrawny to Brawny Journal
Post by: LBSS on July 26, 2010, 10:37:38 am
What's your reach/wingspan?
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on July 26, 2010, 09:27:41 pm
Ah! Thank you, I'll measure that now. Also, height since it's been half a year since I last did.

Height (shoe-less, for accuracy): 5'10" (70")
Wingspan: 70 in. (Whoa... cool, haha.)
Overhead Reach: 87 in.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on July 27, 2010, 09:23:07 pm
Phase II Day 8 (Monday)

Front squat: 5x5 @ 135 lbs. (I dropped weight and focused on good form and going all the way down on each one, I'll be going back up weight next week, I'm just terrible at front squats)

Close grip incline benchess: 5x5 @ 125 lbs.

Bulgarian split squats: 2x8 @ bw + 30 lb dumbbells. pr

One arm row (elbow out): 2x8 @ 40 lb dumbbells.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on July 27, 2010, 09:24:12 pm
Phase II Day 9:

Decided to take a rest day, plus I was really busy getting some bank issues resolved, I'll be back at it tomorrow morning.
Title: Re: Scrawny to Brawny Journal
Post by: adarqui on July 27, 2010, 11:28:09 pm
Phase II Day 8 (Monday)

Front squat: 5x5 @ 135 lbs. (I dropped weight and focused on good form and going all the way down on each one, I'll be going back up weight next week, I'm just terrible at front squats)

Close grip incline benchess: 5x5 @ 125 lbs.

Bulgarian split squats: 2x8 @ bw + 30 lb dumbbells. pr

One arm row (elbow out): 2x8 @ 40 lb dumbbells.

front squats are very tough imo, most people have a hard time with them, but boy do they make you strong as hell.. i'd say they have even more carry over to vert than back squat too, at least from my experience.. they really tax my upper back though, so i stick to back squat personally.

good job on the BSS.

peace
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on July 27, 2010, 11:41:15 pm
Yeah, I've noticed they put a lot of pressure on my shoulders which drops my weight a little on it's own because my shoulders really aren't that big. I'm also having a really hard time balancing with higher weights, I could do more, but if I do I tend to fall back. We'll see how that one goes next week.

good job on the BSS.

Thanks. ;D

Also, I'm gonna go to sleep now. I've been having a lot of trouble going to bed when I need to. Doesn't turn out too well considering I need to get up at 5:30 am to go to the gym if I want to get to work on time.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on July 29, 2010, 12:26:20 am
Phase II Day 10, Wednesday:

Clean and press: 4x5 @ 125 (jumped weight too fast, I'll be trying the same weight next week)

Weighted Chin ups: 5x5 @ bw + 22.5 lbs

Weighted situps: 2x8 @ +45 lbs

Cable pull throughs: 2x8 @ 70 lbs
Title: Re: Scrawny to Brawny Journal
Post by: zgin on July 29, 2010, 12:51:20 pm
Ah! Thank you, I'll measure that now. Also, height since it's been half a year since I last did.

Height (shoe-less, for accuracy): 5'10" (70")
Wingspan: 70 in. (Whoa... cool, haha.)
Overhead Reach: 87 in.

ur suposed to measure reach in shoes. i doubt ur reach is 7'4 @5'10. dont cheat yourself bro..
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on July 29, 2010, 09:04:20 pm
Heels to fingertips, reaching upward, just remeasured: 87". I'm not sure why you think that's so great, that's only 17" over my head, not really very much.
Title: Re: Scrawny to Brawny Journal
Post by: Joe on July 29, 2010, 09:08:02 pm
Heels to fingertips, reaching upward, just remeasured: 87". I'm not sure why you think that's so great, that's only 17" over my head, not really very much.

I think Zgin meant that is low for your height.
Title: Re: Scrawny to Brawny Journal
Post by: LBSS on July 29, 2010, 10:52:31 pm
Heels to fingertips, reaching upward, just remeasured: 87". I'm not sure why you think that's so great, that's only 17" over my head, not really very much.

I think Zgin meant that is low for your height.

Yes.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on July 31, 2010, 01:03:10 pm
Didn't update journal the last couple days, sorry. Anyway... here we go for the last two days

Phase II Day 11 (Thursday):

Another cardio/recovery day. I was a friend's birthday party chasing people with water balloons and big water filled buckets. :D Always fun.


Phase II Day 12 (Friday):

Trap Bar Dead-Lift: 5x5 @ 210 lbs.
Dips: 5x5 @ bw + 50 lbs.
Cable Rows: 2x8 @ 170 lbs.
Reverse Hypers: 2x8 @ + 20 lb. dumbbell.
Title: Re: Scrawny to Brawny Journal
Post by: adarqui on July 31, 2010, 06:15:31 pm
Didn't update journal the last couple days, sorry. Anyway... here we go for the last two days

Phase II Day 11 (Thursday):

Another cardio/recovery day. I was a friend's birthday party chasing people with water balloons and big water filled buckets. :D Always fun.


Phase II Day 12 (Friday):

Trap Bar Dead-Lift: 5x5 @ 210 lbs.
Dips: 5x5 @ bw + 50 lbs.
Cable Rows: 2x8 @ 170 lbs.
Reverse Hypers: 2x8 @ + 20 lb. dumbbell.

damn that is some strong dipping.. 5x5 @ BW + 50 lb.. good work!
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on August 01, 2010, 02:33:55 am
damn that is some strong dipping.. 5x5 @ BW + 50 lb.. good work!

Hehe, I think I could have added another 5 lbs.... My last rep was pretty tough but still manageable. I'm going up weight again next week on all but incline bench and clean and press. (bench I had a really hard time keeping strict form on my last set and clean and press I just couldn't finish)

There's no final goal for me. No bodyweight I'd like to reach, no maxes. Just a tiny bit Bigger, just a tiny bit faster, just a tiny bit stronger, every day.

THAT'S my goal.
Title: Re: Scrawny to Brawny Journal
Post by: quad1c on August 01, 2010, 02:39:21 pm
The program, starting strength with GOMAD is usually a great way to get brawny.
Title: Re: Scrawny to Brawny Journal
Post by: zgin on August 01, 2010, 06:20:32 pm
whats ur vert z?
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on August 01, 2010, 11:55:53 pm
I'll test standing and running vert tomorrow. Can't believe I didn't bother checking sooner.

I've never actually fully considered GOMAD, but after reading some stuff about it from different sources, I think it's worth a try, my friend still uses it. (though I think it really only worked the first month or so)
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on August 01, 2010, 11:59:18 pm
Oh, and like I've said plenty of times. Suggestions are always welcome, here and on my youtube videos.
Title: Re: Scrawny to Brawny Journal
Post by: adarqui on August 02, 2010, 05:06:44 am
I'll test standing and running vert tomorrow. Can't believe I didn't bother checking sooner.

I've never actually fully considered GOMAD, but after reading some stuff about it from different sources, I think it's worth a try, my friend still uses it. (though I think it really only worked the first month or so)

i get very close to GOMAD'n each day, and I don't even try.. whole milk is like water to me :) When your workouts are very intense, gomad is a piece of cake. It does put some fat on me though, I can't stay lean on it no matter how long/hard the workouts hehe..

peace
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on August 02, 2010, 07:54:42 am
Hmmm.. well, is there any significant reason to use whole over low fat? I mean, I already have plenty of good and bad fats in my diet. Aside from about 15%-30% less calories coming from fat (depending on the actual type of milk) I don't see why I should use whole milk.
Title: Re: Scrawny to Brawny Journal
Post by: Joe on August 02, 2010, 09:53:33 am
Hmmm.. well, is there any significant reason to use whole over low fat? I mean, I already have plenty of good and bad fats in my diet. Aside from about 15%-30% less calories coming from fat (depending on the actual type of milk) I don't see why I should use whole milk.

The reason most use whole milk is that GOMAD is a bulking thing, so you want to get in as many calories as possible.
Title: Re: Scrawny to Brawny Journal
Post by: adarqui on August 02, 2010, 03:33:46 pm
Hmmm.. well, is there any significant reason to use whole over low fat? I mean, I already have plenty of good and bad fats in my diet. Aside from about 15%-30% less calories coming from fat (depending on the actual type of milk) I don't see why I should use whole milk.

if you're getting enough calories then just use skim etc, but i use whole because i need more kcal for the most part and hate the taste of skim :D

peace
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on August 02, 2010, 08:39:45 pm
Well, yeah, I realized it's for bulking, but If I'm already eating plenty then the extra kcal in milk from fat really does me no good. I mean, protein and nutrients are nearly identical in both. The only difference is fat content. I think I'll go skim or 1% and add some chocolate milk powder like LBSS. lol
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on August 02, 2010, 08:59:38 pm
Phase II Day 15 (Monday):

Close Grip Incline Bench Press: 5x5 @ 125 lbs. (tried to focus more on form, but last two reps were forced reps, didn't really get a chance to eat very much yesterday, I felt really weak on this lift today)

Front Squat: 5x5 @ 155 lbs. (still awkward, but at least I only do front squats one more time before switching)

Bulgarian Split Squats: 2x8 @ bw + 2x40 lb. dumbbells

One Armed Row: 2x8 w/ 40lb. dumbbell

Tested vert today:
Standing: 28 in.
Running, two feet: 31 in.
Running, one foot: 27 in.

I measured against a marked wall, so I really don't think that's accurate. When I get a chance in the rec center I'll to use one of these bad boys.
http://scottbarlowtraining.files.wordpress.com/2008/12/jump-guy.jpg (http://scottbarlowtraining.files.wordpress.com/2008/12/jump-guy.jpg)
 
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on August 04, 2010, 07:24:46 pm
Phase II Day 15 (Tuesday):

Skipped cardio or HIIT in favor of frisbee. :)

Phase II Day 16 (Wednesday):

Warm up/exercises same as adarqui has listed on page 2 of the journal.

-Clean and Press: 5x5 @ 105 (Felt really good on my form on this one. Last week's was crap, went up weight too soon.)
-Weighted Chin-ups: 5x5 @ bw + 25 lbs. (Last rep was really hard, I think every final rep on every lift I do should feel just like this one did every week.)
-Cable Pull-Throughs: 2x8 @ 80 lbs.
-Weighted Sit-ups: 2x8 @ +45 lbs.

I started tracking my calories with FitDay. I realized I'm not eating quite as much as I thought, last two days averaged 4,100 kcal. I think things should be a little easier now that I have my program and once I start paying for my own milk. (I was told by my mom that she'd only buy two gallons per week.... 5 less than I need. :P)
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on August 07, 2010, 12:37:53 pm
Phase II Day 17 (Thursday):

A LOT of walking done for work. I had the pleasure putting no hunting and U.S. boundary signs along the Golden Spike fences. (/sarcasm)

Phase II Day 18 (Friday):

Did my workout in the afternoon today. Thursday I didn't get to eat as much as I would have like so my energy was completely gone in the morning. It's a good thing I decided to wait, the workout was awesome.

Trap-Bar Dead-Lift: 5x5 @ 215 lbs.
Dips: 5x5 @ bw + 55 lbs.
Cable Rows: 2x8 @ 170 lbs.
Revers Hypers: 2x8 @  20 lb dumbbell.

I'm feeling really good going into my last week of the phase. My weight seems to stay really consistent if I measure at the same time of day. It doesn't drop or raise from day to day, but as of day 1 I have gained about 2.5 lbs. (that's also with some fat dropped from the first week, my weight didn't change for about a week and a half.)

I expect gains to be much more noticeable once my seasonal job ends after this week and I have more time to make proper meals and eat when I really need to.
Title: Re: Scrawny to Brawny Journal
Post by: adarqui on August 07, 2010, 05:06:21 pm
Phase II Day 17 (Thursday):

A LOT of walking done for work. I had the pleasure putting no hunting and U.S. boundary signs along the Golden Spike fences. (/sarcasm)

Phase II Day 18 (Friday):

Did my workout in the afternoon today. Thursday I didn't get to eat as much as I would have like so my energy was completely gone in the morning. It's a good thing I decided to wait, the workout was awesome.

Trap-Bar Dead-Lift: 5x5 @ 215 lbs.
Dips: 5x5 @ bw + 55 lbs.
Cable Rows: 2x8 @ 170 lbs.
Revers Hypers: 2x8 @  20 lb dumbbell.

I'm feeling really good going into my last week of the phase. My weight seems to stay really consistent if I measure at the same time of day. It doesn't drop or raise from day to day, but as of day 1 I have gained about 2.5 lbs. (that's also with some fat dropped from the first week, my weight didn't change for about a week and a half.)

I expect gains to be much more noticeable once my seasonal job ends after this week and I have more time to make proper meals and eat when I really need to.

definitely good progress so far man
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on August 07, 2010, 08:49:29 pm
Thanks, I feel like I've progressed quite a bit, especially for only 3 weeks in. Definitely more progress than I saw before my injury. And, like I said, I'll probably start moving faster once I can get the proper nutrition that I want when I need it once my job ends and I start school again.
Title: Re: Scrawny to Brawny Journal
Post by: Tam on August 08, 2010, 08:49:04 am
Yeah, nice progress man. Keep it up!
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on August 08, 2010, 01:16:53 pm
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
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on August 13, 2010, 11:39:42 am
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.

Title: Re: Scrawny to Brawny Journal
Post by: LBSS on August 13, 2010, 11:58:02 am
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?
Title: Re: Scrawny to Brawny Journal
Post by: Joe on August 13, 2010, 12:07:02 pm
How are you clean and pressing 125x5x5, yet only incline barbell pressing 125x5x5? Are you push pressing?

Good work man.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on August 13, 2010, 06:09:56 pm
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 :)
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on August 16, 2010, 07:41:31 pm
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.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on August 18, 2010, 04:20:39 pm
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

Title: Re: Scrawny to Brawny Journal
Post by: Zetz on August 18, 2010, 04:23:24 pm
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...
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on August 18, 2010, 04:25:58 pm
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.
Title: Re: Scrawny to Brawny Journal
Post by: adarqui on August 19, 2010, 04:44:26 am
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.
Title: Re: Scrawny to Brawny Journal
Post by: LBSS on August 19, 2010, 12:00:07 pm
donating blood

This is where we need a high-five smiley.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on August 19, 2010, 03:51:27 pm
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
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on August 22, 2010, 11:45:58 pm
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.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on August 22, 2010, 11:47:10 pm
Phase III Day 5 (Friday):

Still riding my bike to and from school. Not too much done today aside from walking between classes.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on August 22, 2010, 11:50:26 pm
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.
Title: Re: Scrawny to Brawny Journal
Post by: Joe on August 22, 2010, 11:50:56 pm
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.

You were clean+pressing 115 the other, why are you only pressing 90 today?

Regardless, good session.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on August 23, 2010, 07:32:04 pm
On clean and press I'm not stopping the weight on my shoulders with my legs straight and then pressing. It's one motion and my legs help me get the weight up a lot.

Like this but without stopping.
http://www.youtube.com/watch?v=yJ_1AzoTtV4 (http://www.youtube.com/watch?v=yJ_1AzoTtV4)

And military press just like this.
http://www.youtube.com/watch?v=KuxfIK24AIM (http://www.youtube.com/watch?v=KuxfIK24AIM)
Title: Re: Scrawny to Brawny Journal
Post by: Joe on August 23, 2010, 07:47:45 pm
On clean and press I'm not stopping the weight on my shoulders with my legs straight and then pressing. It's one motion and my legs help me get the weight up a lot.

Like this but without stopping.
http://www.youtube.com/watch?v=yJ_1AzoTtV4 (http://www.youtube.com/watch?v=yJ_1AzoTtV4)

And military press just like this.
http://www.youtube.com/watch?v=KuxfIK24AIM (http://www.youtube.com/watch?v=KuxfIK24AIM)


That is a clean and jerk, not press.

Has anyone taught you jerk technique? A correct jerk does not involve pressing the bar, it is primarily just catching it.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on August 23, 2010, 09:47:20 pm
That is a clean and jerk, not press.

Has anyone taught you jerk technique? A correct jerk does not involve pressing the bar, it is primarily just catching it.

Obviously I've learned the technique, just not proper terminology. I'm not sure the words matter quite as much as the fact that I did the workout as it was described to me.  :strong:
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on August 23, 2010, 09:47:38 pm
Or am I just being ignorant?
Title: Re: Scrawny to Brawny Journal
Post by: Joe on August 23, 2010, 10:02:06 pm
That is a clean and jerk, not press.

Has anyone taught you jerk technique? A correct jerk does not involve pressing the bar, it is primarily just catching it.

Obviously I've learned the technique, just not proper terminology. I'm not sure the words matter quite as much as the fact that I did the workout as it was described to me.  :strong:

Right-o. 
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on August 23, 2010, 11:01:06 pm
Phase III Day 8 (Monday):

Again, all sets of 4/3/2 reps.

-Box Squat: 135/155/175 and 155/175/185 (much better than front squats, but still not near where I'd like to be)

-Pull-ups: +10/+20/+25 and +20/+25/+30

-Bench Press: 135/145/155 and 145/155/x (stopped major lifts after I ended my fifth set)

-Hanging leg raises: 2x8 (knees tucked, didn't have the energy for extended)

To dead to do anything after all that. Might have something to do with puking my breakfast about 4 minutes after eating. Could be the Chinese I had yesterday upset my stomach somehow. I gotta eat a more solid breakfast again, I've been waking up later because of school.

Good news though, I talked to my coach in the gym and I'll probably be able to get a set of hurdles, which means I'll be training sprints and hurdle form on my off days. Nothing too heavy yet though, I'll experiment with some routines. Suggestions and positive criticism are always welcome of course, as usual.



Title: Re: Scrawny to Brawny Journal
Post by: adarqui on August 24, 2010, 01:26:29 am

Good news though, I talked to my coach in the gym and I'll probably be able to get a set of hurdles, which means I'll be training sprints and hurdle form on my off days. Nothing too heavy yet though, I'll experiment with some routines. Suggestions and positive criticism are always welcome of course, as usual.


very nice.. i'm all for that, must maintain proficiency.. just ease back into it over 2 weeks.

warmup + hurdle mobility + tempo hurdle sprints to start?

peace
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on August 24, 2010, 05:18:39 pm

Good news though, I talked to my coach in the gym and I'll probably be able to get a set of hurdles, which means I'll be training sprints and hurdle form on my off days. Nothing too heavy yet though, I'll experiment with some routines. Suggestions and positive criticism are always welcome of course, as usual.


very nice.. i'm all for that, must maintain proficiency.. just ease back into it over 2 weeks.

warmup + hurdle mobility + tempo hurdle sprints to start?

peace

Most likely. I haven't been doing much sprinting stuff other than the pre-workout stuff adarq showed me.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on August 26, 2010, 11:25:14 pm
8/24/2010 Phase III Day 9 (Tuesday):

Just some biking done and really light jogging. (something like 2 miles) Super light day, hamstrings and quads are sore from squats yesterday.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on August 26, 2010, 11:36:13 pm
8/25/2010 Phase III Day 10 (Wednesday):

FINALLY got some hurdles and blocks out onto the track. My coach has been really helpful on that and he says he'll be able to come help me with form any day I go after school. So here's my hurdle workout.

-1-lap light jog ---- > Stretch

-1 hurdle (@ 33 in.) hop into 30m sprint} x2

-Start into 1st hurdle @ 36 in. (3in./one click below race height)

-Start into 2 hurdles @ 36 in. }x2

-Start and sprint over 5 hurdles @ 36 in.}x4 (Main workout, about 3-4 minutes rest between each sprint)

-Explosion out of blocks and form focus over 1st hurdle @ 39 in. (Race height)

-1-lap light jog ----- > Stretch

Felt really good over the hurdles for losing some flexibility and practice over the summer. I can already tell this will be a good season.

Quick video I took of my last sprint through the first hurdle at race height. (ignore the first 15 seconds and noise, A LOT of little kids were having football practice.
http://www.youtube.com/watch?v=SGflRfVoCa8

One of the kid's coaches told me, "You're just like a little gazelle." That made me feel pretty cool. :D
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on August 27, 2010, 12:13:46 am
8/26/2010 Phase II Day 11:

Skipped my lifting for shoulders today. Energy feels depleted and I haven't had much to eat today. After dinner I decided to do some handstand pushups against my bedroom wall. Felt like a pretty good alternative to the military presses I would have done today.

Hamstrings and calves are pretty sore. It seems like lately all of my previously under-appreciated muscles have been getting the most work and developing the quickest. I kinda like it, haha. Towards the end of the day I started feeling some soreness in my lats, which I can't really explain, we'll see how I feel tomorrow.

I leave you today with some pictures of 1.5 months of very slow progress. (noticeable.... no? If so let me know what looks better and what doesn't)

(http://i840.photobucket.com/albums/zz325/Zetsaz/15monthchange.jpg)

Title: Re: Scrawny to Brawny Journal
Post by: adarqui on August 27, 2010, 03:26:58 am
8/25/2010 Phase III Day 10 (Wednesday):

FINALLY got some hurdles and blocks out onto the track. My coach has been really helpful on that and he says he'll be able to come help me with form any day I go after school. So here's my hurdle workout.

-1-lap light jog ---- > Stretch

-1 hurdle (@ 33 in.) hop into 30m sprint} x2

-Start into 1st hurdle @ 36 in. (3in./one click below race height)

-Start into 2 hurdles @ 36 in. }x2

-Start and sprint over 5 hurdles @ 36 in.}x4 (Main workout, about 3-4 minutes rest between each sprint)

-Explosion out of blocks and form focus over 1st hurdle @ 39 in. (Race height)

-1-lap light jog ----- > Stretch

Felt really good over the hurdles for losing some flexibility and practice over the summer. I can already tell this will be a good season.

Quick video I took of my last sprint through the first hurdle at race height. (ignore the first 15 seconds and noise, A LOT of little kids were having football practice.
http://www.youtube.com/watch?v=SGflRfVoCa8
Quote

workout looking very good as a base progression for getting back into hurdling, good stuff.

Quote
One of the kid's coaches told me, "You're just like a little gazelle." That made me feel pretty cool. :D


that's a good compliment! unless their are lions around.
Title: Re: Scrawny to Brawny Journal
Post by: adarqui on August 27, 2010, 03:29:38 am
8/26/2010 Phase II Day 11:

Skipped my lifting for shoulders today. Energy feels depleted and I haven't had much to eat today. After dinner I decided to do some handstand pushups against my bedroom wall. Felt like a pretty good alternative to the military presses I would have done today.

Hamstrings and calves are pretty sore. It seems like lately all of my previously under-appreciated muscles have been getting the most work and developing the quickest. I kinda like it, haha. Towards the end of the day I started feeling some soreness in my lats, which I can't really explain, we'll see how I feel tomorrow.

I leave you today with some pictures of 1.5 months of very slow progress. (noticeable.... no? If so let me know what looks better and what doesn't)

(http://i840.photobucket.com/albums/zz325/Zetsaz/15monthchange.jpg)



i'd say traps definitely look better now.. pecs look a little thicker and you look a little wider around the lats.. you also just look like you weigh a little more in the after pic..

i see progress.. small, but it's there.
Title: Re: Scrawny to Brawny Journal
Post by: Flander on August 27, 2010, 03:30:34 am
Hurdle look good. Didnt know we had a hurdler on board. Nice!!  ;D
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on August 27, 2010, 05:18:52 pm

i'd say traps definitely look better now.. pecs look a little thicker and you look a little wider around the lats.. you also just look like you weigh a little more in the after pic..

i see progress.. small, but it's there.

One comment that I got at work a lot was about my face. Some co-workers said my face looked much fuller. Since I have such low body-fat everything stands out a lot more when I flex. I'll try to take more pictures of arms, legs, pecs and back for more before and after references.

Hurdle look good. Didnt know we had a hurdler on board. Nice!!  ;D

Thanks!  ;D Hurdles are the best.
Title: Re: Scrawny to Brawny Journal
Post by: adarqui on August 27, 2010, 06:38:12 pm

i'd say traps definitely look better now.. pecs look a little thicker and you look a little wider around the lats.. you also just look like you weigh a little more in the after pic..

i see progress.. small, but it's there.

One comment that I got at work a lot was about my face. Some co-workers said my face looked much fuller. Since I have such low body-fat everything stands out a lot more when I flex. I'll try to take more pictures of arms, legs, pecs and back for more before and after references.

Hurdle look good. Didnt know we had a hurdler on board. Nice!!  ;D

Thanks!  ;D Hurdles are the best.


ya i noticed the face thing too, didn't mention it though..

progress :)
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on September 03, 2010, 11:30:17 pm
Moment of truth. This is what's happened since posting my last stuff....

I've been a total pussy. I've lost some motivation on both nutrition and my routine. Here's what I've done about it.

Last week I didn't do the last of my workouts. My hamstrings felt like they had been abused a bit much after hurdling. But Monday I got back into it. I'm not gonna try to B.S. the stuff I don't have written down. Here's what I've done since then as far as lifting. I won't bother trying to remember my running and home workout stuff.

Phase III Day 15 (Monday 8/30/2010):

Bench Press: 145/150/155 and 150/155/160 (I actually finished bench this time)

Trap-Bar Deadlift: 215/235/255 and 225/245/265

Cable External Rotations: 2x10 w/40lbs.

Barbell Rollouts: 2x10

Phase III Day 19 (Friday 9/3/2010

Box Squats: 175/185/195 and 185/195/205 (yippee)

Pull-Ups: +20/+25/+30 and +25/+30/+35 (Last set actually felt easy, I might try going for 40+ lbs. for my last two rep next week.)

Pikes: 2x20

Cable Rows to Neck: 2x10 @ 130 lbs.

The same disappointment I felt with myself after the state 4x400m has come back to me. Next week will be much better. I'll start waking up earlier again so I can have time to make my giant breakfast and prepare some food for during school, seeing as how school lunch provides such crappy nutrition.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on September 03, 2010, 11:38:17 pm
Also, considering my birthday is the 25th of this month, I thought I'd make some specific goals to keep me motivated.

Before tearing my deltoid, I was up to 170 lb. bench for two reps at the end of a heavy workout. I'd like to get up to 180 for the same reps.

I never did squats with really clean form. I'd like to do 1.5x bodyweight for at least one rep.

I want to be at 140lbs.+ so I don't look like such a scrawny 18 year old.

All of this, I want by my 18th birthday. A gift to myself you can call it. I'm sick of being skinny, I'm sick of looking disproportionate, and I'm sick of being mediocre during track season. On my 18th birthday, I don't want to be self-conscious about the way I look. I'll be proud of what I am, and if I don't reach my goals, I want to at least be able to say, "I may not be what I want to be, but I've worked hard enough to earn it."

I've always been underestimated considering how thin I look. I want people to think I'm strong and fast, and surprise them with even more than they expected. I leave you with my friend's favorite quote. "I do it because I can. I can because I want to. I want to because you said I couldn't"
Title: Re: Scrawny to Brawny Journal
Post by: adarqui on September 04, 2010, 04:03:05 am
hey man snap out of it, get back on track! the best thing to do in those situations of odd "negativity" is to at least just get in there and do some maintenance work, which it sounds like you did.. congrats on your recent PR's mang.

Also, considering my birthday is the 25th of this month, I thought I'd make some specific goals to keep me motivated.

Before tearing my deltoid, I was up to 170 lb. bench for two reps at the end of a heavy workout. I'd like to get up to 180 for the same reps.

I never did squats with really clean form. I'd like to do 1.5x bodyweight for at least one rep.

you're not too far from that man, especially on squat.


Quote
I want to be at 140lbs.+ so I don't look like such a scrawny 18 year old.

All of this, I want by my 18th birthday. A gift to myself you can call it. I'm sick of being skinny, I'm sick of looking disproportionate, and I'm sick of being mediocre during track season. On my 18th birthday, I don't want to be self-conscious about the way I look. I'll be proud of what I am, and if I don't reach my goals, I want to at least be able to say, "I may not be what I want to be, but I've worked hard enough to earn it."

I've always been underestimated considering how thin I look. I want people to think I'm strong and fast, and surprise them with even more than they expected. I leave you with my friend's favorite quote. "I do it because I can. I can because I want to. I want to because you said I couldn't"

4/3/2 will make you strong, but you won't put on a ton of mass using that method.. i mean, a 3-4x8 then 1-3x5 kind of rotation would be stimulus for alot more mass.. all successful hypertrophy protocols have considerable time under tension per set, usually in the 5-12 rep range. combine that with proper diet/enough protein and you have a great stimulus for putting on a ton of mass.

just remember, regardless of the time restrictions we place on ourselves to meet goals, those are simply mental and may or may not actually happen. the key is just working as hard as possible with as much consistency as possible, if that is done, the goals will be met, maybe not in the time frames we CREATE, but those goals will definitely be met.

i've set plenty of time restrictions on goals, they usually take a bit longer than these manifestations my mind create.. it seems more like a way to just push myself to the max to reach those goals, which i think is the same for most people.. so just have fun, train hard, and try not to have any lengthy down periods or unneeded set backs, and you will be fine.

get jacked mang!@$!@

it's funny though, you're trying to put on some serious mass, i'm trying to become a human toothpick :) i've been down your road though, i've gone from 142 to 180 to 165 during my 2 year vert journey.. getting to 180 had me eating a ton, 20 rep squatting 1x/week, and lifting with considerable volume on all of my upper/lower lifts.

peace man

Title: Re: Scrawny to Brawny Journal
Post by: Zetz on September 04, 2010, 11:57:00 am
The idea of the 2x4/3/2 is exactly that. Get as strong as possible for the next phase. I'm going into the last week of 4/3/2, i'll have a bit more than two weeks of this.

Workouts will be split into 4x per week, 2 days upper, 2 days lower. Each workout will be super-setted. (Move from A-1 to A-2 before resting 90 seconds.

I won't bother writing all of it down. Here's a screenshot of the page. This is exactly what I need to be ready for. My nutrition is what I'm most disappointed in, I need to get back in the habit of having food with me all the time.

(http://i840.photobucket.com/albums/zz325/Zetsaz/Workout.jpg)
Title: Re: Scrawny to Brawny Journal
Post by: adarqui on September 05, 2010, 03:17:23 am
ahhh.. nice..

btw if negative leg curl feels weird, just replace it with some moderate weight rdl's.

pc
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on September 07, 2010, 07:58:44 pm
ahhh.. nice..

btw if negative leg curl feels weird, just replace it with some moderate weight rdl's.

pc

I'll keep that in mind.

Phase III Day 22 (9/6/2010, Monday): Labor day's got me out of the weight room. Decided beach volleyball with some friends was enough for the day.

Phase III Day 23 (9/7/2010, Tuesday): Yesterday I started feeling pretty sick. Full blown cold today, energy is drained. Diet is greatly improved over the last few days though. Meals are more consistent. I've settled for doing a couple sets of one-armed pushups and pistol squats throughout the afternoon kind of like the Naked Warrior by Pavel describes. Towards the night I'll probably try to work on getting handstands down now that my shoulder is better (for the most part)

Thought I might share some of these with you guys. Let me know what you think.

http://www.beastskills.com/ (http://www.beastskills.com/) This one has some sweet tutorials I've been looking at.

http://www.dragondoor.com/articler/mode3/232/ (http://www.dragondoor.com/articler/mode3/232/) <--- pretty awesome in general.


 
Title: Re: Scrawny to Brawny Journal
Post by: adarqui on September 07, 2010, 11:02:45 pm
ahhh.. nice..

btw if negative leg curl feels weird, just replace it with some moderate weight rdl's.

pc

I'll keep that in mind.

Phase III Day 22 (9/6/2010, Monday): Labor day's got me out of the weight room. Decided beach volleyball with some friends was enough for the day.

Phase III Day 23 (9/7/2010, Tuesday): Yesterday I started feeling pretty sick. Full blown cold today, energy is drained. Diet is greatly improved over the last few days though. Meals are more consistent. I've settled for doing a couple sets of one-armed pushups and pistol squats throughout the afternoon kind of like the Naked Warrior by Pavel describes. Towards the night I'll probably try to work on getting handstands down now that my shoulder is better (for the most part)

Thought I might share some of these with you guys. Let me know what you think.

http://www.beastskills.com/ (http://www.beastskills.com/) This one has some sweet tutorials I've been looking at.

http://www.dragondoor.com/articler/mode3/232/ (http://www.dragondoor.com/articler/mode3/232/) <--- pretty awesome in general.


 

ya i occasionally frequent both of those sites, beastskills is real nice.. LBSS actually knows the guy who runs it i think.

pc
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on September 07, 2010, 11:54:55 pm
That's way tight!

Actually, this is an addition to Phase III Day 23: Lift tons of heavy gymnastics equipment off a big truck and move into leased building for my friend's brother's new gym. (Which will open Monday, and I might just end up going once in a while)
Title: Re: Scrawny to Brawny Journal
Post by: adarqui on September 08, 2010, 02:04:10 am
That's way tight!

Actually, this is an addition to Phase III Day 23: Lift tons of heavy gymnastics equipment off a big truck and move into leased building for my friend's brother's new gym. (Which will open Monday, and I might just end up going once in a while)

awesome, if i had access to a gymnastics gym you bet your life i'd be in there.. i love all that stuff those guys do but i'd need some foam pitts / spring mats to get comfortable with, can't bring myself to try that stuff on grass !

sounds like fun
Title: Re: Scrawny to Brawny Journal
Post by: LBSS on September 08, 2010, 11:28:44 am


ya i occasionally frequent both of those sites, beastskills is real nice.. LBSS actually knows the guy who runs it i think.

True. Jimmy's a great dude. Super friendly, helped me a TON with my squat, DL and bench form a while back and got me into the whole trigger point thing. When he's bored in between client training sessions he does one-arm handstands or kip-free muscle-ups on the pull up bar. He got voted best personal trainer in DC this year, too (in the City Paper, I think, or maybe the Washingtonian).

What I'm saying is, I want to be like Jimmy when I grow up, but with better hops.
Title: Re: Scrawny to Brawny Journal
Post by: Joe on September 08, 2010, 01:32:28 pm


ya i occasionally frequent both of those sites, beastskills is real nice.. LBSS actually knows the guy who runs it i think.

True. Jimmy's a great dude. Super friendly, helped me a TON with my squat, DL and bench form a while back and got me into the whole trigger point thing. When he's bored in between client training sessions he does one-arm handstands or kip-free muscle-ups on the pull up bar. He got voted best personal trainer in DC this year, too (in the City Paper, I think, or maybe the Washingtonian).

What I'm saying is, I want to be like Jimmy when I grow up, but with better hops.

I've seen a video of him doing windmills, or w/e that breakdance move is called, then grabbing rim double handed.

Pretty decent hops for the kind of upper body development he's got.   :D
Title: Re: Scrawny to Brawny Journal
Post by: adarqui on September 08, 2010, 04:22:49 pm


ya i occasionally frequent both of those sites, beastskills is real nice.. LBSS actually knows the guy who runs it i think.

True. Jimmy's a great dude. Super friendly, helped me a TON with my squat, DL and bench form a while back and got me into the whole trigger point thing. When he's bored in between client training sessions he does one-arm handstands or kip-free muscle-ups on the pull up bar. He got voted best personal trainer in DC this year, too (in the City Paper, I think, or maybe the Washingtonian).

What I'm saying is, I want to be like Jimmy when I grow up, but with better hops.

I've seen a video of him doing windmills, or w/e that breakdance move is called, then grabbing rim double handed.

Pretty decent hops for the kind of upper body development he's got.   :D


url?
Title: Re: Scrawny to Brawny Journal
Post by: LBSS on September 08, 2010, 04:57:53 pm
^^^ = http://www.metacafe.com/watch/913665/mens_health_contest_second_submission/ (http://www.metacafe.com/watch/913665/mens_health_contest_second_submission/)

EDIT: Keep in mind that he's 5'8" or so and has never trained for explosiveness at all until he started oly lifts this summer.
Title: Re: Scrawny to Brawny Journal
Post by: adarqui on September 08, 2010, 05:04:59 pm
^^^ = http://www.metacafe.com/watch/913665/mens_health_contest_second_submission/ (http://www.metacafe.com/watch/913665/mens_health_contest_second_submission/)

impressive jump, damn
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on September 08, 2010, 06:57:53 pm
That's way tight!

Actually, this is an addition to Phase III Day 23: Lift tons of heavy gymnastics equipment off a big truck and move into leased building for my friend's brother's new gym. (Which will open Monday, and I might just end up going once in a while)

awesome, if i had access to a gymnastics gym you bet your life i'd be in there.. i love all that stuff those guys do but i'd need some foam pitts / spring mats to get comfortable with, can't bring myself to try that stuff on grass !

sounds like fun

The whole flooring is spring mats. The stuff gets heavy fast when you pile it together. I have some nice scrapes on my arms from a couple times when the boards slipped a little while we were unloading their truck.


ya i occasionally frequent both of those sites, beastskills is real nice.. LBSS actually knows the guy who runs it i think.

True. Jimmy's a great dude. Super friendly, helped me a TON with my squat, DL and bench form a while back and got me into the whole trigger point thing. When he's bored in between client training sessions he does one-arm handstands or kip-free muscle-ups on the pull up bar. He got voted best personal trainer in DC this year, too (in the City Paper, I think, or maybe the Washingtonian).

What I'm saying is, I want to be like Jimmy when I grow up, but with better hops.

I just wanna do all the sweet bodyweight stuff he's doing. His hops are more than good enough for high school athletics. haha.
^^^ = http://www.metacafe.com/watch/913665/mens_health_contest_second_submission/ (http://www.metacafe.com/watch/913665/mens_health_contest_second_submission/)

EDIT: Keep in mind that he's 5'8" or so and has never trained for explosiveness at all until he started oly lifts this summer.

Crazy man ^
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on September 08, 2010, 07:20:36 pm
Phase III Day 24 (9/8/2010, Wednesday):

Got a chance to do hurdles again. 300m endurance work. Seemed fairly short, but the rest between subsets was really short. Just a walk back to the next starting point.

-Sprint 8 hurdles (full 300) out of blocks. (Roughly 44 or 45 seconds on this one, didn't get to see the hand time right.)
Walk to seventh hurdle.
Sprint last 6 hurdles.

Walk back to 4th hurdle. On the walk back I started dry heaving, then I threw up bit... and then I dry heaved some more. Took a short pause when I was feeling better and went again.

Sprint last 3 hurdles.
Walk back to 2nd hurdle.
Sprint from 2nd hurdle into finish.

-Cooldown jog and stretching.



Title: Re: Scrawny to Brawny Journal
Post by: Zetz on September 21, 2010, 08:27:02 pm
Glad to finally have some time to post again. Last week was homecoming at my school... which means lots of me playing my trumpet, and lots of me going home only to sleep. Maintenance work was really all that was done. Don't have my stuff recorded for the end of the week from my last post, but I did finish off phase III kinda nicely.

Monday:
One-armed pushups: 3x5
Sternum pullups: 3x5

Tuesday:
Pistol squats: 3x8
Calf raises: some stuff up my stairs, ten reps on each step for two sets up the stairs.

Wednesday: Rest

Thursday: Small hurdle work over 110s. Could have done a specific workout but I decided to teach my friend who will be joining me this year during track.

Friday: Tried some maxes with my friend.
Bench: 175 (no improvement, makes me sad, oh well)
Squat: 220 (Came off kinda easy, should have had 225 up, but it just didn't happen, energy felt drained)

Saturday: 2 hr. Hike. (as part of an awesome date.

That's my maintenance work for now. Got back into the program fully on Monday.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on September 21, 2010, 08:35:59 pm
Phase IV Day I. (9/20/2010 Monday):

1. Incline Bench: 3x5 @ 115 lbs.
2. Sternum pullups: 3x5
1. Reverse pushups, feet elevated: 3x5 (adding weight next time around)
2. Incline dumbbell press: 3x5 w/ 45 lb. dumbbells. (This one felt a little awkward, I haven't done any sort of dumbbell presses since my deltoid tear.)

Phase IV Day II (9/21/2010 Tuesday):

1. Front squat. 3x5 @ 155 lbs.  (I'm finally getting comfortable with it. I'll be moving up around 10 pounds on this one each week)
2. Negative Leg Curls: 3x5 w/ 104 lbs. (on machine, I think I'll try them on a bench with dumbbells next time, I'm just not feeling it on the machine at the rec center.)
1. Dead-Lift: 3x5 @ 225 lbs.
2. Glute Ham Raises: 3x5 (obviously not natural, still not strong enough for that. I had some padding from the thing I was using just above my knees that allowed me to do them on my own. Still hurt like hell)
Title: Re: Scrawny to Brawny Journal
Post by: adarqui on September 22, 2010, 04:07:32 am
welcome back :D
Title: Re: Scrawny to Brawny Journal
Post by: LBSS on September 22, 2010, 09:15:45 am
legit one-armed pushups? damn, kid, that's pretty sweet, esp at your size.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on September 22, 2010, 08:31:47 pm
legit one-armed pushups? damn, kid, that's pretty sweet, esp at your size.

Ha, yeah. Legit. When I was recovering from my injury I started reading The Naked Warrior by Pavel. I read about the philosophy behind just one limbed exercises  for strength gain and it made sense. At first my left arm could barely manage 2.... while holding a chair. I built up to full one-armed and flat on the ground as I recovered and got stronger. Now I do them all the time just to show off or for maintenance.

I wish you could have seen the difference in size between my left and right when I started. After atrophy my left arm was probably about 2 inches smaller than my right. I wish I had taken some pictures....
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on September 22, 2010, 08:40:58 pm
Phase IV Day 3 (9/22/2010, Wednesday):

Discovered fartlek today.

-Warm up jog

-Hurdle over/unders, over/overs, alternating. Good for stretching and practicing technique

-Fartlek: didn't go too long, I'm helping my friend condition since he wants to join track... he was almost passing out after about 15 min. I plan on going up to as much as an hour in the next couple months, or as close as possible before snow starts falling.

After my friend looked like he wasn't actually dying we did some more stuff to finish off the workout since the fartlek was short. (compared to how long it should be)

-15 short hill Sprints, about 15m, uphill and downhill.

-Cooldown jog.

-Stretching
Title: Re: Scrawny to Brawny Journal
Post by: adarqui on September 23, 2010, 12:40:10 am
legit one-armed pushups? damn, kid, that's pretty sweet, esp at your size.

Ha, yeah. Legit. When I was recovering from my injury I started reading The Naked Warrior by Pavel. I read about the philosophy behind just one limbed exercises  for strength gain and it made sense. At first my left arm could barely manage 2.... while holding a chair. I built up to full one-armed and flat on the ground as I recovered and got stronger. Now I do them all the time just to show off or for maintenance.

I wish you could have seen the difference in size between my left and right when I started. After atrophy my left arm was probably about 2 inches smaller than my right. I wish I had taken some pictures....

hard work status ^^^

that's like when i broke my right arm for the second time, i learned to shoot jumpers lefty.. take a bad situation and make it positive :d

nice

peace
Title: Re: Scrawny to Brawny Journal
Post by: LBSS on September 23, 2010, 08:30:49 am
Fartleks are so fun. Should get back into doing those, it's basically the least-boring way to do cardio ever, especially if you have a partner.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on September 23, 2010, 07:04:20 pm
legit one-armed pushups? damn, kid, that's pretty sweet, esp at your size.

Ha, yeah. Legit. When I was recovering from my injury I started reading The Naked Warrior by Pavel. I read about the philosophy behind just one limbed exercises  for strength gain and it made sense. At first my left arm could barely manage 2.... while holding a chair. I built up to full one-armed and flat on the ground as I recovered and got stronger. Now I do them all the time just to show off or for maintenance.

I wish you could have seen the difference in size between my left and right when I started. After atrophy my left arm was probably about 2 inches smaller than my right. I wish I had taken some pictures....

hard work status ^^^

that's like when i broke my right arm for the second time, i learned to shoot jumpers lefty.. take a bad situation and make it positive :d

nice

peace

Well I'm not just gonna sit around the house and let the rest of me get tinier than it already is.  :P I couldn't do much, but once I healed a little, I figured I might as well do something to keep my self in shape. What brought me to it was reading about the fact that you can't work your shoulders too much with them because you can't do enough of them. After a while I could do the pushups but still couldn't bench. So I kept with it.

Fartleks are so fun. Should get back into doing those, it's basically the least-boring way to do cardio ever, especially if you have a partner.

Oh, definitely! My partner kinda died at one point and rolled on the sidewalk for a bit down a hill. haha. Made for an interesting run.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on September 26, 2010, 03:20:21 am
So, stuff happened. One of my best friends is in the hospital right now after a motorcycle accident. Depending on what happens, I'll probably be out of training for a while. Keep Will Salazar in your prayers. If you don't believe in God, cross your fingers or do whatever else you see fit. I'll be back on whenever things settle down.
 :-X
Title: Re: Scrawny to Brawny Journal
Post by: adarqui on September 26, 2010, 07:05:08 am
So, stuff happened. One of my best friends is in the hospital right now after a motorcycle accident. Depending on what happens, I'll probably be out of training for a while. Keep Will Salazar in your prayers. If you don't believe in God, cross your fingers or do whatever else you see fit. I'll be back on whenever things settle down.
 :-X


very sorry to hear man :/

i hope he recovers, stay strong.

peace
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on September 30, 2010, 12:27:18 am
Been at the hospital most nights up until today. My friend's doing surprisingly well, props to the guy for being such a badass and surviving, all the while only requiring surgery on his collar bone because the rest of him is recovering so well. He's had quite a bit of stitching. He has some pretty gnarley cuts on his head and cheeks and he's bandaged up. He had bleeding and bruising in his brain. (which apparently healed to quick to do much damage) Left collar bone was shattered, he had a bone graft done to get it to heal. His neck was thought to be broken at the ER but apparently it was misaligned and will heal on it's own. That along with pretty deep abrasions all over his body and it's surprising he's even alive. People have died from much less. It's like he grabbed death and slapped it across the face while he said, "f**k you death! I'mma be joking around with my friends about everything just a couple days from now, just you wait!" And he did just that.

Anyway, I'll probably upload a picture he posed for in the ICU while he was still swollen, sore and in more pain than he is now (because he still looks like hell). We should make a entire thread commemorating such badassery.

That said and done, I'm back in training again.

Scrawny to Brawny Phase IV (I won't bother figuring out what day I'm on since I've gone so off track anyway. I'll probably just end up changing my workouts entirely for a 3x/week plus 2x sprint work/week anyway)

Supposed to be an off day so I did some sprints.

- Warm up
- Hurdle mobility drills
- Sprint 50m, walk back to 100m mark (from finish line)
- Sprint 100m, walk back to 150m mark
- Sprint 150m, walk back to 200m mark
- Sprint 200m, walk back to 150m mark
- Etc.... until ending on a 50m sprint.
- Cool down jog
- Stretch
Title: Re: Scrawny to Brawny Journal
Post by: adarqui on September 30, 2010, 04:24:58 am
Been at the hospital most nights up until today. My friend's doing surprisingly well, props to the guy for being such a badass and surviving, all the while only requiring surgery on his collar bone because the rest of him is recovering so well. He's had quite a bit of stitching. He has some pretty gnarley cuts on his head and cheeks and he's bandaged up. He had bleeding and bruising in his brain. (which apparently healed to quick to do much damage) Left collar bone was shattered, he had a bone graft done to get it to heal. His neck was thought to be broken at the ER but apparently it was misaligned and will heal on it's own. That along with pretty deep abrasions all over his body and it's surprising he's even alive. People have died from much less. It's like he grabbed death and slapped it across the face while he said, "f**k you death! I'mma be joking around with my friends about everything just a couple days from now, just you wait!" And he did just that.

wow..

glad to hear he's doing alright man! he has a really good friend, in you, for being there for him like that..


Quote
Anyway, I'll probably upload a picture he posed for in the ICU while he was still swollen, sore and in more pain than he is now (because he still looks like hell). We should make a entire thread commemorating such badassery.

That said and done, I'm back in training again.

Scrawny to Brawny Phase IV (I won't bother figuring out what day I'm on since I've gone so off track anyway. I'll probably just end up changing my workouts entirely for a 3x/week plus 2x sprint work/week anyway)

Supposed to be an off day so I did some sprints.

- Warm up
- Hurdle mobility drills
- Sprint 50m, walk back to 100m mark (from finish line)
- Sprint 100m, walk back to 150m mark
- Sprint 150m, walk back to 200m mark
- Sprint 200m, walk back to 150m mark
- Etc.... until ending on a 50m sprint.
- Cool down jog
- Stretch

Title: Re: Scrawny to Brawny Journal
Post by: Zetz on October 02, 2010, 04:29:50 pm
So I've decided to call an end to my Scrawny to Brawny program. I've gained a few pounds and my strength is much better, but it would officially end in two weeks... two weeks that just won't work with my schedule. I decided to do your personalized training. So here's my coaching form thingy.


AGE: 18

HEIGHT: 5'11

WEIGHT: 139 lbs.

SLEEP SCHEDULE: Usually sleep before 11pm and wake up around 6:30am. Usually wake up feeling a lack of energy and very little motivation but not any drowsiness.

BODY TYPE: Skinny, but with my low bodyfat I'm actually pretty ripped. Just need more mass. My friend described me as deceivingly strong.

GOALS: 145-150lb bodyweight. Low 15 or sub 15 second 110m hurdle time. 50.x or lower 400m time. 35 in. svj.

CURRENT ABILITY: Currently running mid 16 110m. (or at least I was during last season) 54 sec 400m. 28 in svj. Bench press: 175. Squat: 220. Deadlift: 285.

INJURY HISTORY: Hairline fracture on rear waistline 2 years ago, nothing too bad, healed on its own. Anterior deltoid tear 9 months ago. Almost entirely recovered, but I'm not sure it will ever be quite the same.

TRAINING HISTORY & ACHIEVEMENTS: Lately I've been out because of a lot of things going on, but training has done a lot for my life. Freshman year, standing at 5'9" I only weighed 115. Didn't break 120 until after the next summer. My own self-image and desire to be a great hurdler and lifter are what motivate me. Freshman year I ran a 13.4 100m, 28 200m, and 1:03 400m. I've come a long way since then, but the more I progress the more I realize how badly I want to be even better.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM: Essentially everything I've been writing in the journal until now.

BRIEF OVERVIEW OF CURRENT DIET: Very rarely do I eat any junk food. If I do it's almost always dollar chicken sandwiches from Carl's.  I've cut sodas all together. Not enough veggies or fruits though more than most kids I know. Could use a lot more protein but that's not my biggest concern. I don't really have supplements. I take protein powder, fish oil, flaxseed oil, digestive enzymes and a multivitamin. On days I'm running late I'll just have a bowl of cereal and a banana for breakfast. Otherwise four whole eggs and veggies with green tea. Usually I'll have school lunch, if there's nothing good I come home and eat leftovers. On better days I'll eat a bowl of high fiber cereal and a cup of yogurt when I get home, but that doesn't happen too often. For dinner I have whatever my mom's made. Pretty much just a lot of authentic Mexican food every night. Rice is almost daily and usually there's some kind of meat, chicken or soy for the main course.

IMPORTANT ACTIVITIES: Freshman football games have kept me off the track most Thursdays but that should change in the next couple weeks. Can't do anything other than bodyweight workouts on Sundays and 2 or 3 nights a week I play pep band which messes with my eating schedule. In a couple months I'll have to be 100% every Saturday for indoor meets but That won't be a problem right now. I don't really have to be 100% for anything yet.
Title: Re: Scrawny to Brawny Journal
Post by: adarqui on October 03, 2010, 04:17:00 am
oj & zetz,  i'll get back to you tomorrow, today was a dunk day so i was busy with a bunch of stuff etc.. my bad!

trying to finish this video before i sleep.. hehe.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on October 03, 2010, 12:32:40 pm
Haha, no worries. As long as I'm starting something by Monday. If you have any suggestions for high protein meals that are easy to eat during the school day that would be awesome too. :D
Title: Re: Scrawny to Brawny Journal
Post by: adarqui on October 04, 2010, 06:13:43 am
So I've decided to call an end to my Scrawny to Brawny program. I've gained a few pounds and my strength is much better, but it would officially end in two weeks... two weeks that just won't work with my schedule. I decided to do your personalized training. So here's my coaching form thingy.


AGE: 18

HEIGHT: 5'11

WEIGHT: 139 lbs.

SLEEP SCHEDULE: Usually sleep before 11pm and wake up around 6:30am. Usually wake up feeling a lack of energy and very little motivation but not any drowsiness.

BODY TYPE: Skinny, but with my low bodyfat I'm actually pretty ripped. Just need more mass. My friend described me as deceivingly strong.

GOALS: 145-150lb bodyweight. Low 15 or sub 15 second 110m hurdle time. 50.x or lower 400m time. 35 in. svj.

CURRENT ABILITY: Currently running mid 16 110m. (or at least I was during last season) 54 sec 400m. 28 in svj. Bench press: 175. Squat: 220. Deadlift: 285.

INJURY HISTORY: Hairline fracture on rear waistline 2 years ago, nothing too bad, healed on its own. Anterior deltoid tear 9 months ago. Almost entirely recovered, but I'm not sure it will ever be quite the same.

TRAINING HISTORY & ACHIEVEMENTS: Lately I've been out because of a lot of things going on, but training has done a lot for my life. Freshman year, standing at 5'9" I only weighed 115. Didn't break 120 until after the next summer. My own self-image and desire to be a great hurdler and lifter are what motivate me. Freshman year I ran a 13.4 100m, 28 200m, and 1:03 400m. I've come a long way since then, but the more I progress the more I realize how badly I want to be even better.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM: Essentially everything I've been writing in the journal until now.

BRIEF OVERVIEW OF CURRENT DIET: Very rarely do I eat any junk food. If I do it's almost always dollar chicken sandwiches from Carl's.  I've cut sodas all together. Not enough veggies or fruits though more than most kids I know. Could use a lot more protein but that's not my biggest concern. I don't really have supplements. I take protein powder, fish oil, flaxseed oil, digestive enzymes and a multivitamin. On days I'm running late I'll just have a bowl of cereal and a banana for breakfast. Otherwise four whole eggs and veggies with green tea. Usually I'll have school lunch, if there's nothing good I come home and eat leftovers. On better days I'll eat a bowl of high fiber cereal and a cup of yogurt when I get home, but that doesn't happen too often. For dinner I have whatever my mom's made. Pretty much just a lot of authentic Mexican food every night. Rice is almost daily and usually there's some kind of meat, chicken or soy for the main course.

IMPORTANT ACTIVITIES: Freshman football games have kept me off the track most Thursdays but that should change in the next couple weeks. Can't do anything other than bodyweight workouts on Sundays and 2 or 3 nights a week I play pep band which messes with my eating schedule. In a couple months I'll have to be 100% every Saturday for indoor meets but That won't be a problem right now. I don't really have to be 100% for anything yet.

sup man!



here's a starting point, it might seem like alot, but those reactive portions of the workout aren't going to fatigue you for lifting, plus we have to get this work in to get more spring... start off not going completely max on the 'plyo stuff', just to get a feel for it.


Day 1: reactive-work + short accel + lower strength
- WARMUP
- SPRINT WARMUP: progressively more intense 10 yard sprints until you're fired up

- REACTIVE WORK: DOUBLE-LEG BOUND: 5 x 5 bounds, not max distance/emphasize height/good form, 2min rest between sets
- REACTIVE WORK: MR tuck jumps: 4 x 10, 1min rest
- REACTIVE WORK: MR pogos: 4 x 5, 1min rest
^^ ankles locked on all reactive work, toes up

- STRENGTH: SQUAT: 3 x 5, done with ~7RM-8RM, 2-3min rest between sets, speed on transition + concentric
- STRENGTH: GHR: 5 x AF, 2min rest between sets
- STRENGTH: BB CALF RAISE: 4 x 10, 1min rest between sets

- OPTIONAL: Rotation of dips/pullups/core, just bodyweight
- STRETCH + PWO SHAKE





Day 2: reactive-work + sprint-workout + upper-strength
- WARMUP
- SPRINT WARMUP: progressively more intense 10 yard sprints until you're fired up

- REACTIVE WORK: SINGLE LEG BOUND PROGRESSION: 5-10 sets x 5 each leg, 1-2min rest between legs
- SPRINT WORK: <fill in a sprint workout, hurdles or not>

- SHOULDER WARMUP
- STRENGTH: BENCH PRESS: 3 x 5, 2-3min rest between sets
- STRENGTH: SINGLE ARM DB ROW: 4 x 5 each, 2min rest between sets
- STRENGTH: S1: PULLUPS: 3 x AF (can be weighted)
- STRENGTH: S1: DIPS: 3 x AF (can be weighted)
- STRENGTH: S1-info: full recovery between supersets

- OPTIONAL: CORE
- STRETCH + PWO SHAKE








Day 3: reactive-work + short accel + lower strength
- WARMUP
- SPRINT WARMUP: progressively more intense 10 yard sprints until you're fired up

- REACTIVE WORK: DOUBLE-LEG BOUND: 5 x 5 bounds, not max distance/emphasize height/good form, 2min rest between sets
- REACTIVE WORK: MR tuck jumps: 4 x 10, 1min rest
- REACTIVE WORK: MR pogos: 4 x 5, 1min rest
^^ ankles locked on all reactive work, toes up

- STRENGTH: SQUAT: 4 x 2, done with ~7RM, emphasis speed on the transition + concentric, 2min rest between sets
- STRENGTH: DEADLIFT: work up to a heavy 5, one set, strict form (no sacrificing form at all)
- STRENGTH: GHR: 5 x AF, 2-3min rest between sets
- STRENGTH: BB CALF RAISE: 4 x 10, 1min rest between sets

- OPTIONAL: Rotation of dips/pullups/core, just bodyweight
- STRETCH + PWO SHAKE









Day 4: reactive-work + sprint-workout + upper-strength
- WARMUP
- SPRINT WARMUP: progressively more intense 10 yard sprints until you're fired up

- REACTIVE WORK: SINGLE LEG BOUND PROGRESSION: 5-10 sets x 5 each leg, 1-2min rest between legs
- SPRINT WORK: <fill in a sprint workout, hurdles or not>

- SHOULDER WARMUP
- STRENGTH: DB BENCH PRESS: 4 x 8, 2-3min rest between sets
- STRENGTH: SEATED ROW: 4 x 8 each, 2min rest between sets
- STRENGTH: S1: PULLUPS: 3 x AF (can be weighted)
- STRENGTH: S1: DIPS: 3 x AF (can be weighted)
- STRENGTH: S1-info: full recovery between supersets

- OPTIONAL: CORE
- STRETCH + PWO SHAKE





with that you could go:
Day 1: monday
Day 2: wednesday
Day 3: thursday
Day 4: saturday

start off a bit lighter on everything the first week, so that you can avoid any excess soreness etc.. that would become a problem for example, on day 2's sprint workout if you are too sore etc.. give it 1 week then push up the intensity.. but basically, the idea is:
- prime day 2's workout with day 1
- prime day 4's workout with day 3
- prime sprint sessions with the single leg bounding progressions (these really strengthen you up good, highly activate the glutes/quads/hams/calfs)
- overall increasing reactive work, need more bounce
- still have an upper body focus, this could be SESSION #2 on those days btw, doesn't have to be done right after..

on off days, you can rest completely OR perform an active dynamic warmup, very light sprints, then stretch.. the latter is the best option most of the time, as it becomes more of a recovery session, but sometime you need that full rest.

hope that fits your schedule, anything you don't like, or anything you have questions about, ask it!

peace man
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on October 05, 2010, 10:08:44 pm
Day 1 on Adarqui's program.

- Warmup: Light jog, hurdle mobility drills.
- SPRINT WARMUP: 5x10 yard sprints.

- DOUBLE-LEG BOUND: 5 x 5 bounds
- MR tuck jumps: 4 x 10
- MR pogos: 4 x 5


- SQUAT: 3 x 5 @ 180 lbs.
- GHR: 1x5. Cut short because I felt like I was going to pull my right hamstring.
- CALF RAISE: 4 x 10 w/ 80 lbs.. At first I thought it wouldn't be enough in the end, but it was. Must be because I've never really done much calf work with weights.

- Dips/pullups/core rotation. 3x8 dips, 3x8 pullups, 3x8 pikes. Done in supersets.
- Stretch.

My right hamstring started feeling a little off after my first set of squats. Doing squats wasn't a problem but when I got to the GHR I felt like I was going to pull it. Decided to cut it short to avoid injury.

For a post workout shake I used:
-1 banana
-2 eggs
-2 scoops of pinole (Mexican powdered corn drink mix. Seems to be pretty good for energy and it has some protein in it. Usually I'll use it whenever I don't use whey protein or whenever I've run out.)
-24 oz. milk (about, didn't really bother measuring)
Title: Re: Scrawny to Brawny Journal
Post by: LBSS on October 05, 2010, 10:45:11 pm
Raw eggs? EEEEEEEWWWWWWWWWW  ???
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on October 05, 2010, 11:22:32 pm
Raw eggs? EEEEEEEWWWWWWWWWW  ???

OM NOM NOM
Title: Re: Scrawny to Brawny Journal
Post by: adarqui on October 06, 2010, 04:09:23 am
Day 1 on Adarqui's program.

- Warmup: Light jog, hurdle mobility drills.
- SPRINT WARMUP: 5x10 yard sprints.

- DOUBLE-LEG BOUND: 5 x 5 bounds
- MR tuck jumps: 4 x 10
- MR pogos: 4 x 5


- SQUAT: 3 x 5 @ 180 lbs.
- GHR: 1x5. Cut short because I felt like I was going to pull my right hamstring.
- CALF RAISE: 4 x 10 w/ 80 lbs.. At first I thought it wouldn't be enough in the end, but it was. Must be because I've never really done much calf work with weights.

- Dips/pullups/core rotation. 3x8 dips, 3x8 pullups, 3x8 pikes. Done in supersets.
- Stretch.

My right hamstring started feeling a little off after my first set of squats. Doing squats wasn't a problem but when I got to the GHR I felt like I was going to pull it. Decided to cut it short to avoid injury.

smart move there.. change those GHR sets to 3x5 for now also not the 5x5, once your hamstrings get real adapted then we'll go back to 5x5.

how did the reactive work feel?


Quote
For a post workout shake I used:
-1 banana
-2 eggs
-2 scoops of pinole (Mexican powdered corn drink mix. Seems to be pretty good for energy and it has some protein in it. Usually I'll use it whenever I don't use whey protein or whenever I've run out.)
-24 oz. milk (about, didn't really bother measuring)


raw eggs dayyuumm.

peace
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on October 06, 2010, 05:46:59 pm

smart move there.. change those GHR sets to 3x5 for now also not the 5x5, once your hamstrings get real adapted then we'll go back to 5x5.

how did the reactive work feel?



Reactive work felt pretty good actually. Stomach felt a little uncomfortable from the stiff ankles during pogos and tuck jumps, but other than that it was good. My distance increased up to the fourth time on two legged bound, which I found interesting since I wasn't ever trying any harder.


Quote

raw eggs dayyuumm.

peace

Yeah. Over the summer I got in the habit of making meal replacement shakes with eggs and protein when I didn't have time to make food before work, so they don't really bother me much anymore. You can't even really taste them with the protein and banana in there anyway.
Title: Re: Scrawny to Brawny Journal
Post by: adarqui on October 06, 2010, 10:46:34 pm

smart move there.. change those GHR sets to 3x5 for now also not the 5x5, once your hamstrings get real adapted then we'll go back to 5x5.

how did the reactive work feel?



Reactive work felt pretty good actually. Stomach felt a little uncomfortable from the stiff ankles during pogos and tuck jumps, but other than that it was good. My distance increased up to the fourth time on two legged bound, which I found interesting since I wasn't ever trying any harder.

ya that's because your body was handling the force better on each landing.. consistent reactive work will have that transfer over to jumping/sprinting etc.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on October 06, 2010, 11:01:29 pm

smart move there.. change those GHR sets to 3x5 for now also not the 5x5, once your hamstrings get real adapted then we'll go back to 5x5.

how did the reactive work feel?



Reactive work felt pretty good actually. Stomach felt a little uncomfortable from the stiff ankles during pogos and tuck jumps, but other than that it was good. My distance increased up to the fourth time on two legged bound, which I found interesting since I wasn't ever trying any harder.

ya that's because your body was handling the force better on each landing.. consistent reactive work will have that transfer over to jumping/sprinting etc.


We'll see how that goes into indoor track season. I'm already feeling slightly bouncier.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on October 06, 2010, 11:17:06 pm
Adarqui's program. Day 2:

Interesting day. My friend (another hurdler) needed another person to use for a photo project, so we went out to the track in the morning and took pictures on blocks/out of blocks/over hurdles etc.... for a portrait project. I decided to do sprint work there while I had the chance.

Morning:

-Warmup
-Quick hurdle drills
-SINGLE LEG BOUND PROGRESSION: 5 sets x 5 each leg
-Sprints: 2 to first hurdle, 3 over 3 hurdles, 1 over 7 hurdles, 2 over 3 hurdles. (All at standard 110m distances)
-Cooldown, stretch.

Didn't do all that much as far as sprint work goes. It was all short and max effort. Hurdles were placed at race distance, but at 3" lower than high school race standard. (which is 39")

Nighttime:

- Warmup

- SHOULDER WARMUP

After school my gym bag was locked in my classes. (total BS, my camera's in there mang) So I did all my strength work at home. (yay, bodyweight workouts)

- One-armed pushups (substituted for bench press): 3 x 5

- SINGLE ARM DB ROW: 4 x 8 each @ about 30 lbs. (did more reps since I was using half the weight than I would like)

- PULLUPS: 3 x AF

- DIPS: 3 x AF (couldn't find a suitable way to do these off the ground, so I raised my legs onto a chair and did them on my fancy universal pullup bar)

- CORE: Rotation of isometric bridges and planks. (both arms pushup position/elbows, then same with right and left) Hold each 30 secs.
   2x15 pikes.

- STRETCH + PWO SHAKE
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on October 08, 2010, 10:08:02 pm
Adarqui's Program, Day 3

Took a rest day. Hamstrings and glutes felt pretty sore, so I didn't even do short sprints. Bounds up my stairs between meals and stuff were the closest to a work out I got.

Adarqui's Program, Day 4

Looked at some nutrition videos from JB. I'm going to start planning meals better. I'm hoping I can get myself to prepare all my meals the night before. I know I won't wake up early enough to do it before school, so I'll have to prepare when I have the least amount of things to do.

- Warmup. (Always just a light jog and some hurdle and sprint drills)
- SPRINT WARMUP: 5 x 10 yard sprints

- DOUBLE-LEG BOUND: 4 x 5 bounds
- MR tuck jumps: 4 x 10
- MR pogos: 4 x 5

- SQUAT: 4 x 2 @ 185 lbs.
- DEADLIFT: Worked up to 245 x 5. Last rep was slipping from my fingers, but I managed to get it up. My grip strength's gone down a bit for some reason.
- BB CALF RAISE: 4 x 10 @ 105 lbs.

- STRETCH + PWO SHAKE


My hamstrings and glutes were still feeling sore today. Squats didn't feel all that bad and deadlifts were okay, but I still couldn't do the GHR. It kind of upset me because two weeks ago I managed just fine. This week every time I go down I feel like I'm going to pull something. Hopefully it won't stay this way too long.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on October 08, 2010, 10:16:55 pm
OH, I was also wondering about box jumps. Last year I met an older guy at the gym who used to be a strength trainer. He coached his grandson in sprints. He used a lot of oldschool methods to train. Two main examples that really stuck in my head: He built him up to 100 box jumps, then added weight until he got to 100 again. Kept repeating the process for a while. His grandson also got strong enough to do 1000 bodyweight calf raises every morning.

Calf raises are already incorporated in this routine, but I was wondering if we could implement box jumps as well, whether during a workout or sometime during the day. I know it's probably not best right now, but maybe in the next few weeks?

I was also advised by my track coach to do incline bench instead of flat. Don't really remember his explanation, but somehow it's better for sprinters. What are your thoughts on that?
Title: Re: Scrawny to Brawny Journal
Post by: adarqui on October 09, 2010, 01:47:26 am
OH, I was also wondering about box jumps. Last year I met an older guy at the gym who used to be a strength trainer. He coached his grandson in sprints. He used a lot of oldschool methods to train. Two main examples that really stuck in my head: He built him up to 100 box jumps, then added weight until he got to 100 again. Kept repeating the process for a while. His grandson also got strong enough to do 1000 bodyweight calf raises every morning.

Calf raises are already incorporated in this routine, but I was wondering if we could implement box jumps as well, whether during a workout or sometime during the day. I know it's probably not best right now, but maybe in the next few weeks?

i dno, 100 box jumps is much different than say 100 double leg bounds.. 100 box jumps is going to take a while & cause alot of fatigue.. but if you want to add that, go ahead, i wouldn't recommend it though.. we're getting hip glexor work in with the bounds/tucks & sprinting.

have you ever seen this kid do 100 box jumps? how high was the box?



Quote
I was also advised by my track coach to do incline bench instead of flat. Don't really remember his explanation, but somehow it's better for sprinters. What are your thoughts on that?

well based on your delt injury, you sure you would rather push the weight on incline bench at this point? you're going to get more anterior delt on incline bench.. i don't necessarily think incline is any better than flat, the only difference is more anterior delt, "upper fibers being worked more" is up for debate - it's not that significant.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on October 09, 2010, 12:48:20 pm
The kid graduated a long time ago. He didn't live where I do. I wasn't really planning on 100 box jumps anytime soon either. He built up to it plus weight over his entire high school life. I've started way too late to get anywhere near where he was. The box was slightly above waist. (or at least I was told)

I'll stick with flat bench for now. (I think my coach neglected to remember that I tore my deltoid so bad before last track season.)
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on October 09, 2010, 07:56:03 pm
A.P. Day 5

- WARMUP
- SPRINT WARMUP: 5x10 yard sprints

- REACTIVE WORK: SINGLE LEG BOUND PROGRESSION: 5 sets x 5 each leg
- SPRINT WORK:
        Sprint 50m, slow down slightly to a fast jog for 100m, 400m pace for 150m.
        Rest 5 min.
        Repeat x 2.

- SHOULDER WARMUP
- DB BENCH PRESS: 4 x 8 w/ 50 lb DBs
- SEATED ROW: 4 x 8 @ 120 lbs. (used weight room machine. Freeweight suggestions?)
- S1: PULLUPS: 3 x 5 w/ +25lbs.
- S1: DIPS: 3 x 5 w/ +45lbs.

- STRETCH + PWO SHAKE

Still had some soreness in my right hamstring. It's feeling better every day though. I could feel that a few of my steps during the sprint workout were hitting the ground too hard, like they were heavy and not controlled. Right now I only feel slight soreness everywhere from sprint/upper body work but no excess. I feel like my body is handling lactic acid a lot better than before but I have a worse problem...

At a certain point in most longer distance sprint workouts (300m/400m work), my stomach gets upset and sometimes I'll dry heave. Twice I've thrown up. Until last track season I had never had that happen. Could it be a hydration issue or something else? (unless I'm just pushing my body a lot more than ever, but that never used to happen so I'm not really sure)
Title: Re: Scrawny to Brawny Journal
Post by: adarqui on October 10, 2010, 05:21:59 am
A.P. Day 5

- WARMUP
- SPRINT WARMUP: 5x10 yard sprints

- REACTIVE WORK: SINGLE LEG BOUND PROGRESSION: 5 sets x 5 each leg
- SPRINT WORK:
        Sprint 50m, slow down slightly to a fast jog for 100m, 400m pace for 150m.
        Rest 5 min.
        Repeat x 2.

- SHOULDER WARMUP
- DB BENCH PRESS: 4 x 8 w/ 50 lb DBs
- SEATED ROW: 4 x 8 @ 120 lbs. (used weight room machine. Freeweight suggestions?)
- S1: PULLUPS: 3 x 5 w/ +25lbs.
- S1: DIPS: 3 x 5 w/ +45lbs.

- STRETCH + PWO SHAKE

Still had some soreness in my right hamstring. It's feeling better every day though. I could feel that a few of my steps during the sprint workout were hitting the ground too hard, like they were heavy and not controlled. Right now I only feel slight soreness everywhere from sprint/upper body work but no excess. I feel like my body is handling lactic acid a lot better than before but I have a worse problem...


Quote
At a certain point in most longer distance sprint workouts (300m/400m work), my stomach gets upset and sometimes I'll dry heave. Twice I've thrown up. Until last track season I had never had that happen. Could it be a hydration issue or something else? (unless I'm just pushing my body a lot more than ever, but that never used to happen so I'm not really sure)

hmmmmmmmmmmm... interesting.. the only thing i could figure, is you're just eating alot more than when you used to run sprint-distance, right? that could be the issue, just too much food intake for you right now, but i can't imagine that to keep happening.. it's odd regardless.. i would highly doubt it's from 'pushing yourself harder now' etc..

how long do you eat before those sessions, and what do you eat?

peace
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on October 10, 2010, 02:03:44 pm
I usually eat at least an hour before any session. Yesterday I had an early session since there was no school. Eggs with onion, tomato and bell pepper and some spinach and green tea. Hydration wasn't too much of an issue yesterday. But even when I hadn't eaten much, the first day back in training after being at the hospital every evening, the same thing happened, but I only dry heaved. The food is definitely more than I used to eat, but it's not like I'm stuffing myself every meal. By the time I get to my session I feel pretty normal. (Not hungry/not heavy.)
Title: Re: Scrawny to Brawny Journal
Post by: adarqui on October 10, 2010, 03:58:50 pm
I usually eat at least an hour before any session. Yesterday I had an early session since there was no school. Eggs with onion, tomato and bell pepper and some spinach and green tea. Hydration wasn't too much of an issue yesterday. But even when I hadn't eaten much, the first day back in training after being at the hospital every evening, the same thing happened, but I only dry heaved. The food is definitely more than I used to eat, but it's not like I'm stuffing myself every meal. By the time I get to my session I feel pretty normal. (Not hungry/not heavy.)

odd... hopefully this stops happening pretty soon, not sure about this.. usually people who puke during sessions of 400's (lactic work), they have a history of it.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on October 13, 2010, 12:03:45 am
A.P. Day 8:

- Warmup: Light jog, sprint drills.
- SPRINT WARMUP: 2x15 yard sprints.

- DOUBLE-LEG BOUND: 5 x 5 bounds
- MR tuck jumps: 4 x 10
- MR pogos: 4 x 5


- SQUAT: 3 x 5 @ 190 lbs.
- GHR: 3x5
- CALF RAISE: 4 x 10 w/ 135 lbs.

- Stretch. (and crazy huge post workout shake because I got braces and eating hurts like hell. But I still ate later in the night anyway... cause I'm manly like that)

Hamstrings feeling all better. GHR actually felt pretty good. I've found 5 reps is usually my AF, can't get any more.

I think I'll be adding short box jumps for speed daily (or as often as possible) to my routine. It was suggested by one of my coaches, but of course I need to start light. "Athletes don't hurt themselves doing too much. They hurt themselves doing too much too fast" -Erik Bates, my head coach. (not the one who suggested box jumps)

Squats felt pretty awesome. I'm going slightly below parallel every time. I just don't feel comfortable going absurdly deep on them. Last year I could barely manage getting to parallel, now it's my comfort zone.

Title: Re: Scrawny to Brawny Journal
Post by: adarqui on October 13, 2010, 04:45:04 am
A.P. Day 8:

- Warmup: Light jog, sprint drills.
- SPRINT WARMUP: 2x15 yard sprints.

- DOUBLE-LEG BOUND: 5 x 5 bounds
- MR tuck jumps: 4 x 10
- MR pogos: 4 x 5


- SQUAT: 3 x 5 @ 190 lbs.
- GHR: 3x5
- CALF RAISE: 4 x 10 w/ 135 lbs.

- Stretch. (and crazy huge post workout shake because I got braces and eating hurts like hell. But I still ate later in the night anyway... cause I'm manly like that)

Hamstrings feeling all better. GHR actually felt pretty good. I've found 5 reps is usually my AF, can't get any more.

I think I'll be adding short box jumps for speed daily (or as often as possible) to my routine. It was suggested by one of my coaches, but of course I need to start light. "Athletes don't hurt themselves doing too much. They hurt themselves doing too much too fast" -Erik Bates, my head coach. (not the one who suggested box jumps)

Squats felt pretty awesome. I'm going slightly below parallel every time. I just don't feel comfortable going absurdly deep on them. Last year I could barely manage getting to parallel, now it's my comfort zone.



nice!! good workout today..

man i hated braces, so much.. hell
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on October 13, 2010, 06:06:34 pm
Thanks mang. And yeah, the braces are no fun. (especially getting them at my age) The first hour or two after I got them didn't feel too bad, but it started getting worse. My older brother gave me some words of comfort in a text message during lunch.

I quote.... "It's going to hurt like hell for a few days"

I figure I might as well let the pain in my mouth fuel my rage while I lift. (maybe it helps, I don't know)

Anyway. A.P. Day 9:

Rest day

Hamstrings are feeling sore from GHR yesterday, but it's not the painful soreness I was feeling last week. The soreness is kind of numbing and I can tell they're recovering and getting stronger, so it feels pretty good. During school I was running late, so I ran to a couple classes. I was surprised by how bouncy I felt even with my backpack on. Muscles are feeling like springs lately.

Hopefully tomorrow I can get onto the track and do a 110m hurdles endurance workout.
Title: Re: Scrawny to Brawny Journal
Post by: adarqui on October 14, 2010, 12:16:44 am
Thanks mang. And yeah, the braces are no fun. (especially getting them at my age) The first hour or two after I got them didn't feel too bad, but it started getting worse. My older brother gave me some words of comfort in a text message during lunch.

I quote.... "It's going to hurt like hell for a few days"

I figure I might as well let the pain in my mouth fuel my rage while I lift. (maybe it helps, I don't know)

Anyway. A.P. Day 9:

Rest day

Hamstrings are feeling sore from GHR yesterday, but it's not the painful soreness I was feeling last week. The soreness is kind of numbing and I can tell they're recovering and getting stronger, so it feels pretty good. During school I was running late, so I ran to a couple classes. I was surprised by how bouncy I felt even with my backpack on. Muscles are feeling like springs lately.

Hopefully tomorrow I can get onto the track and do a 110m hurdles endurance workout.



awesome:

Quote
During school I was running late, so I ran to a couple classes. I was surprised by how bouncy I felt even with my backpack on. Muscles are feeling like springs lately.

that's a good sign man.. gotta keep this going.. all of my biggest pr's came when i feel very bouncy during everyday activities.. it's just so much more reflexive power/strength in every movement.

peace
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on October 14, 2010, 10:44:17 pm
A.P. Day 10:

-Warmup
-Hurdle mobility drills

-Single leg bounds: 4x6 each leg
-Sprint warmup

-High Hurdle Endurance

        -As stated. It's meant for speed endurance in 55m-110m hurdle races

        -Set up 5 hurdles, race height, each spaced one foot closer than race distance. (adrenaline, tapering compensation...)

        -From three point stance sprint through all 5 hurdles, walk to start, sprint again. Repeat 2 more times. (20 hurdles)

        -That's one set. Rest 5 minutes, and repeat

Or at least that's what I ended up doing.

Originally it's supposed to be over 5-6 hurdles, with 10 reps being one set, a workout being two sets. Not conditioned for it right now though (nor have I ever been, not even in season).
I like the workout though. As I started to get more tired, form started falling apart and I was forced to make it my focus. Still, I think I should have left them 3" under race height.
Since I only did 4 reps on the two sets, I planned on completing three or four sets. First hurdle on my fourth rep/second set my trail leg dipped too much and my right ankle slammed into the hurdle. Bruise is deep, so it's not all that noticeable, but I decided to end the workout there. Still haven't conditioned enough to do the full workout anyway.

Upper body lifts were skipped today. Still having trouble biting on my front teeth so I've been eating a bit less. I'll most likely do a morning and evening split for lower/upper tomorrow when my mouth feels a bit better and I can get all the food I need.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on October 18, 2010, 06:10:18 pm
Have done too much since Wednesday. I've been helping my dad and brother around the house. Fall break for school comes and all I end up doing is working for my family.  :headbang: (.... /sarcasm)

I did get to do a full body rotation on Saturday with one of my buddies though. I won't bother listing the things I don't know exactly since most of it I was doing with him.

Baseline for my workout was this though:

-Squat: 4x2 @ 200 lbs

-Bench Press: 3X5 @ 135 lbs.

I've felt really week in upper body. Probably because I haven't done much of it lately. Oh well, I still like knowing that my legs are so much bigger than my older brothers' and my dad's. Lol, I compared side by side yesterday, it made me feel powerful. I'll be back in full training with sprints and stuff again tomorrow.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on October 22, 2010, 12:34:35 am
Thursday 10/21/10:

Nighttime workout. (yay?)

-Warmup
-Sprint warmup- 3x15m sprints.

-Double Leg Bounds: 3x5
-MR Tuck Jumps: 3x10
-MR Pogos: 3x5

-Squat: 3x5 @ 195 lbs.
-GHR: 1x5, 2x6
-BB Calf Raise: 4x10 @ 155 lbs.

-Box Jumps: 3x5  (For speed) @ 46 in.

-Cooldown Jog
-Stretch
-PWO Shake.

Edit: may have to try squats at 205 lbs. for the next 3x5. Maybe I'm just getting at squats or I'm getting stronger faster than I expected or some combination but adding 5 lbs. per week is starting to seem slow. We'll see how my legs feel tomorrow.

GHR is coming much nicer than expected. They're becoming easier. Of course the thing I use at the gym to do them has padding that goes just above my knees on the down but I'm still much much better than when I started.
Title: Re: Scrawny to Brawny Journal
Post by: adarqui on October 22, 2010, 06:09:32 am
Thursday 10/21/10:

Nighttime workout. (yay?)

-Warmup
-Sprint warmup- 3x15m sprints.

-Double Leg Bounds: 3x5
-MR Tuck Jumps: 3x10
-MR Pogos: 3x5

-Squat: 3x5 @ 195 lbs.
-GHR: 1x5, 2x6
-BB Calf Raise: 4x10 @ 155 lbs.

-Box Jumps: 3x5  (For speed) @ 46 in.

-Cooldown Jog
-Stretch
-PWO Shake.

Edit: may have to try squats at 205 lbs. for the next 3x5. Maybe I'm just getting at squats or I'm getting stronger faster than I expected or some combination but adding 5 lbs. per week is starting to seem slow. We'll see how my legs feel tomorrow.

GHR is coming much nicer than expected. They're becoming easier. Of course the thing I use at the gym to do them has padding that goes just above my knees on the down but I'm still much much better than when I started.

things are still going very well, glad you are responding to this program.. we need to get you some bionic hamstrings over the course of a year or so, i'm talking completely ridiculous.. all of this ghr progress will transfer bigtime to your sprinting, things are going good.

nice nice!

just don't rush your progress too much on the lifts, i mean 5 lb a week is good because you're providing a new stimulus without closing in on complete failure, while still adapting and getting stronger.. i love getting stronger by using "submaximal progression".. if you feel like bumping it up 10 lb go for it, but make sure all 3 sets don't become a life or death struggle on the 5th rep, if so we have to back off a week and stay at the current intensity level, focusing on bar speed.

peace man
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on October 22, 2010, 03:08:28 pm

things are still going very well, glad you are responding to this program.. we need to get you some bionic hamstrings over the course of a year or so, i'm talking completely ridiculous.. all of this ghr progress will transfer bigtime to your sprinting, things are going good.
Haha, I would live bionic hamstrings. And I agree. I think hams are the most neglected muscles, especially in HS track. People are tearin them up all the time.

Quote
nice nice!

just don't rush your progress too much on the lifts, i mean 5 lb a week is good because you're providing a new stimulus without closing in on complete failure, while still adapting and getting stronger.. i love getting stronger by using "submaximal progression".. if you feel like bumping it up 10 lb go for it, but make sure all 3 sets don't become a life or death struggle on the 5th rep, if so we have to back off a week and stay at the current intensity level, focusing on bar speed.

peace man

I'll keep raising at 5 lb per week. I don't want to rush anything because if I go too fast I know I'll probably have to maintain for an extra week eventually and I'll be at the same place anyway but with excess soreness.
Right now, I feel like the bottom of my movement is the weakest. I slow down a bit at the bottom but at the top the weight bounces a bit when I focus on the speed all the way through.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on October 22, 2010, 03:11:37 pm
Friday 10/22/10:

Rest day and a college dance. (yay)

I plan on testing 100m, 200m, and 400m tomorrow for sprint work. I'll probably try long jump too if I can get a decent tape to measure. Still debating on whether or not I want to try timing hurdles.
I'll most likely set up as if I was at a track meet but with much less time between events.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on October 23, 2010, 06:29:49 pm
Saturday 10/23/10:

Fuu......... it started raining pretty bad today. Gym's closed earlier too.  >:(

I'll probably just end up doing a bodyweight circuit and maybe try to learn some planche stuff before I take a shower and go to sleep. If I end up learning some planches I'll most likely upload some pics of where I'm at.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on October 25, 2010, 10:18:23 pm
Monday 10/25/2010:

Got sick sometime Friday night I think. Hit bottom today. All during school I had a pretty bad fever. Got home and started coughing. Felt weak in every sense of the word. Sickness drained my energy today. I'll be good tomorrow though. I'm already starting to feel better. Just need some good sleep tonight and I'll be good to go. Hoping to get 200 lbs. for 3x5 on squats.
Title: Re: Scrawny to Brawny Journal
Post by: LBSS on October 25, 2010, 11:02:18 pm
Monday 10/25/2010:

Got sick sometime Friday night I think. Hit bottom today. All during school I had a pretty bad fever. Got home and started coughing. Felt weak in every sense of the word. Sickness drained my energy today. I'll be good tomorrow though. I'm already starting to feel better. Just need some good sleep tonight and I'll be good to go. Hoping to get 200 lbs. for 3x5 on squats.

Why the hell were you at school if you had a fever?
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on October 26, 2010, 06:18:31 pm
I didn't notice it until second period. By the time I got a chance to go home, I was almost out anyway and I was already feeling better. The whole day was kinda strange.

Also, while I'm talking about school. I have to write an essay on subcultures for English 1010. I've been allowed to use this forum, so I may be sending some PM's out with questions of your opinions and such and I'll be reading through everything I can for the next few weeks. That is of course if you are willing. I'll make sure I ask permission before using any info from journals or posts before I use it.
Title: Re: Scrawny to Brawny Journal
Post by: LBSS on October 26, 2010, 10:46:31 pm
I didn't notice it until second period. By the time I got a chance to go home, I was almost out anyway and I was already feeling better. The whole day was kinda strange.

Also, while I'm talking about school. I have to write an essay on subcultures for English 1010. I've been allowed to use this forum, so I may be sending some PM's out with questions of your opinions and such and I'll be reading through everything I can for the next few weeks. That is of course if you are willing. I'll make sure I ask permission before using any info from journals or posts before I use it.

Word, that actually happened to me at work last week, except in reverse. Felt blah in the morning and just worse and worse as the day went on. By the time I was full-blown sick it was like half an hour before normal leaving time and I had a shit ton of work so I just stayed for a while more. Then I went to the gym but didn't do anything but stretch and roll and by the time I got home I was shaking and had chills and a fever. My point is, that sucks man.

Also, cool about that paper. This is an interesting subculture, for sure.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on October 27, 2010, 12:09:55 am
That's why I chose it. But my teacher still said to me, "just know that I'm concerned." (because I don't actually meet anyone here face to face and the subculture is supposed to be one we're part of)

Either way I'll have fun with it.

I didn't get chills at all, I just felt out of it. Most of the day I wasn't really "all there." Anyway, I'm pissed today because it already started snowing here. (cursed northern Utah weather) Decided to wait on any serious lifting until tomorrow morning before school. In the past when I've been sick it's really affected my performance, even on days I've started feeling better. So I kept it light today.

Tuesday 10/26/2010:

Bodyweight rotation.

Squat x 10
Pushup x 10
Pikes x 10
Rest 2 min.
Repeat 3 times.

Nothing really noteworthy, just making sure I'm doing something, however small it may be, even on rest days.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on October 28, 2010, 12:53:29 am
Wednesday 10/27/2010:

Finally got my disease taken care of (mostly). Still felt a little weak during warmup so I didn't push the squats.

-Warmup
-Sprint warmup- 3x15m sprints.

-Double Leg Bounds: 3x5
-MR Tuck Jumps: 4x10
-MR Pogos: 3x5

-Squat: 3x5 @ 195 lbs.
-GHR: 1x6, 1x7, 1x6
-BB Calf Raise: 4x10 @ 135 lbs.

-Cooldown Jog
-Stretch
-PWO Shake.

Shins felt a little painful at the end of the reactive work. Still not sure whether I was trying too hard or maybe because it's been almost a week since I've done them. Hoping I don't get shin splints since that should actually help them. Tomorrow may be my last really serious sprint workout before indoor track starts. Last couple days it snowed a little. Tomorrow's supposed to be the last sunny day of the week so I might as well take advantage of it.
 
Title: Re: Scrawny to Brawny Journal
Post by: adarqui on October 28, 2010, 04:47:29 am
Wednesday 10/27/2010:

Finally got my disease taken care of (mostly). Still felt a little weak during warmup so I didn't push the squats.

-Warmup
-Sprint warmup- 3x15m sprints.

-Double Leg Bounds: 3x5
-MR Tuck Jumps: 4x10
-MR Pogos: 3x5

-Squat: 3x5 @ 195 lbs.
-GHR: 1x6, 1x7, 1x6
-BB Calf Raise: 4x10 @ 135 lbs.

-Cooldown Jog
-Stretch
-PWO Shake.

Shins felt a little painful at the end of the reactive work. Still not sure whether I was trying too hard or maybe because it's been almost a week since I've done them. Hoping I don't get shin splints since that should actually help them. Tomorrow may be my last really serious sprint workout before indoor track starts. Last couple days it snowed a little. Tomorrow's supposed to be the last sunny day of the week so I might as well take advantage of it.
 

damn man, take it easy coming back.. hope you dont get splints, that week off definitely contributed to the aches/pains you have now though..

ice em` maybe, and get that nutrition good to really speed up recovery from this sickness you had.. contrast showers can really help with the immune system too, 30s hot, 30s cold, alternating.

peace man
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on October 28, 2010, 07:20:01 pm
Thursday 10/28/2010:

Timed couple runs, I was hoping to time a 400m but I think my cold hurt my respiratory the most. Felt good on 100m and 200m as far as muscles are concerned but I got lightheaded and my chest felt a little heavier than I would like. Nothing too serious, just didn't feel like doing the 400m was the smartest thing to do right now.

-Warmup
-3x30m sprint accelerations
-Single leg bound progression: 3x5 each leg

-100m sprint: 12.79 hand time
-200m sprint: 26.41 hand time

Sprints were in sweats. That may be my last sprint "workout" outside until track starts up. Even today it felt a little cold in sweats.

-Cooldown
-Stretch
-PWO shake.

Title: Re: Scrawny to Brawny Journal
Post by: Zetz on October 29, 2010, 01:02:28 am
Oh, one more thing to note about my sprinting. I feel like the strength in each of my strides is better, and I'm getting my knees high like I should. But I need to work on turnover. I feel only slightly faster than last year and it seems purely from strength. If I can work more on actually moving my legs faster along with getting more distance in each step I think that will help me get much faster.

Not the same to say about long jump. The extra pop in my step is definitely going to make for some impressive jumps this coming year. I'm excited to see how well that goes.

Decided to split the upperbody into tomorrow. Squats yesterday were overkill after being sick so I'm going to go a bit lighter until next week.
Title: Re: Scrawny to Brawny Journal
Post by: adarqui on October 29, 2010, 03:50:33 am
Oh, one more thing to note about my sprinting. I feel like the strength in each of my strides is better, and I'm getting my knees high like I should. But I need to work on turnover. I feel only slightly faster than last year and it seems purely from strength. If I can work more on actually moving my legs faster along with getting more distance in each step I think that will help me get much faster.

Not the same to say about long jump. The extra pop in my step is definitely going to make for some impressive jumps this coming year. I'm excited to see how well that goes.

Decided to split the upperbody into tomorrow. Squats yesterday were overkill after being sick so I'm going to go a bit lighter until next week.

stride frequency will come from getting those intense sprints in.. so you should see improvements just from that, no need to do anything special for it.

peace man
Title: Re: Scrawny to Brawny Journal
Post by: LBSS on October 29, 2010, 09:38:16 am
Oh, one more thing to note about my sprinting. I feel like the strength in each of my strides is better, and I'm getting my knees high like I should. But I need to work on turnover. I feel only slightly faster than last year and it seems purely from strength. If I can work more on actually moving my legs faster along with getting more distance in each step I think that will help me get much faster.

Not the same to say about long jump. The extra pop in my step is definitely going to make for some impressive jumps this coming year. I'm excited to see how well that goes.

Decided to split the upperbody into tomorrow. Squats yesterday were overkill after being sick so I'm going to go a bit lighter until next week.

Forgive me if I've asked this before, but have you gone over to Charlie Francis's forum yet? There are some track coaches on there with a ton of experience who are willing to help with technique, drills, etc., if you ask.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on October 29, 2010, 03:02:16 pm
Oh, one more thing to note about my sprinting. I feel like the strength in each of my strides is better, and I'm getting my knees high like I should. But I need to work on turnover. I feel only slightly faster than last year and it seems purely from strength. If I can work more on actually moving my legs faster along with getting more distance in each step I think that will help me get much faster.

Not the same to say about long jump. The extra pop in my step is definitely going to make for some impressive jumps this coming year. I'm excited to see how well that goes.

Decided to split the upperbody into tomorrow. Squats yesterday were overkill after being sick so I'm going to go a bit lighter until next week.

stride frequency will come from getting those intense sprints in.. so you should see improvements just from that, no need to do anything special for it.

peace man

Sounds good.
Oh, one more thing to note about my sprinting. I feel like the strength in each of my strides is better, and I'm getting my knees high like I should. But I need to work on turnover. I feel only slightly faster than last year and it seems purely from strength. If I can work more on actually moving my legs faster along with getting more distance in each step I think that will help me get much faster.

Not the same to say about long jump. The extra pop in my step is definitely going to make for some impressive jumps this coming year. I'm excited to see how well that goes.

Decided to split the upperbody into tomorrow. Squats yesterday were overkill after being sick so I'm going to go a bit lighter until next week.

Forgive me if I've asked this before, but have you gone over to Charlie Francis's forum yet? There are some track coaches on there with a ton of experience who are willing to help with technique, drills, etc., if you ask.

You hadn't mentioned it. Send me a link and I'll go check it out as soon as I can.
Title: Re: Scrawny to Brawny Journal
Post by: adarqui on October 29, 2010, 07:37:02 pm
http://www.charliefrancis.com/community/

;d
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on October 29, 2010, 08:25:29 pm
I looked for it myself about an hour ago....

Quote

omarordonez, you do not have permission to access this page. This could be due to one of several reasons:

Your user account may not have sufficient privileges to access this page. Are you trying to edit someone else's post, access administrative features or some other privileged system?
If you are trying to post, the administrator may have disabled your account, or it may be awaiting activation.


I wanna see the forums NAO!  :'(

Title: Re: Scrawny to Brawny Journal
Post by: Zetz on November 01, 2010, 07:23:11 pm
Monday 11/01/2010:

First Monday workout in a while. I decided my lack of motivation sometimes can be helped from doing my first workout on the least motivating day of the week. So here it is.

-Warmup
-3x10m sprints

-Double leg bounds: 3x5
-MR Tuck jumps: 2x10
-MR Pogos: 2x5:

-Squat: 3x5 @ 200 lbs.
-GHR: 1x7, 1x6, 1x5
-BB Calf raise: 4x10 @ 155 lbs.

-Cooldown
-Stretch + PWO shake.


Cut back a little on the reactive work today, right shin started feeling not so good, but it was okay by the end of the workout. Keeping the weight on the squats but still going up for 4x2. Felt like my last rep on each set wasn't quite as deep as the rest so I'm gonna make sure I get the form next week. GHR felt pretty good. Last set felt like I was using my spinal erectors to help though, I didn't like that too much.
Title: Re: Scrawny to Brawny Journal
Post by: LBSS on November 01, 2010, 10:36:11 pm
I looked for it myself about an hour ago....

Quote

omarordonez, you do not have permission to access this page. This could be due to one of several reasons:

Your user account may not have sufficient privileges to access this page. Are you trying to edit someone else's post, access administrative features or some other privileged system?
If you are trying to post, the administrator may have disabled your account, or it may be awaiting activation.


I wanna see the forums NAO!  :'(



WTF? You should just be able to create a login and then be fine. I sure didn't do anything special to join.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on November 01, 2010, 10:39:14 pm
Yeah, it won't let me see a thing. All I have access to are the main pages with some info about Charlie's death and afterwards and whatnot, but I have no access to the community area.
Title: Re: Scrawny to Brawny Journal
Post by: LBSS on November 01, 2010, 10:42:46 pm
Weird.
Title: Re: Scrawny to Brawny Journal
Post by: adarqui on November 02, 2010, 06:34:00 am
Weird.

x2..

maybe it takes a few days to be approved for forum access, odd.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on November 03, 2010, 11:43:03 pm
Wednesday 11/03/2010:

-Warmup
-Sprint/hurdle mobility drills
-Sprint warmup: a few starts on blocks. Did a bit of recording today.
-Hurdle warmup: a few more starts just over first hurdle. A few recordings on this too that I'll post to youtube later.

-Hurdle endurance:
  Set 1
    -Sprint 5 hurdles (60m)
    -Walk back to start.
    -Repeat x 3
  Set 2-3
    -Sprint 5 hurdles
    -Walk to start
    -Repeat x 4

-Sand runs
    -4 min barefoot run on beach volleyball court

-Stretch + PWO shake.

Some of my runs felt insane. This was 3" below competition height, but it was still crazy. Felt really fast between hurdles, but I still feel like my start needs a bit more work. Looked through my footage and it's definitely better than what I was looking like last season and even on my last vid. Pretty stoked for indoor track season now.


Rehearsals are going to mess up my schedule for a while. (same as my schedule's been before)
Planned on doing upper body after rehearsal, but the gym closed at 9:30 and not 10pm like I thought. Going in after school tomorrow for upper body work and delaying next sprint day until Saturday. I'm hoping to do some long jump footage too to check that since I haven't practiced jumps since the season was over.
Title: Re: Scrawny to Brawny Journal
Post by: adarqui on November 04, 2010, 03:57:03 am
Wednesday 11/03/2010:

-Warmup
-Sprint/hurdle mobility drills
-Sprint warmup: a few starts on blocks. Did a bit of recording today.
-Hurdle warmup: a few more starts just over first hurdle. A few recordings on this too that I'll post to youtube later.

-Hurdle endurance:
  Set 1
    -Sprint 5 hurdles (60m)
    -Walk back to start.
    -Repeat x 3
  Set 2-3
    -Sprint 5 hurdles
    -Walk to start
    -Repeat x 4

-Sand runs
    -4 min barefoot run on beach volleyball court

-Stretch + PWO shake.

Some of my runs felt insane. This was 3" below competition height, but it was still crazy. Felt really fast between hurdles, but I still feel like my start needs a bit more work. Looked through my footage and it's definitely better than what I was looking like last season and even on my last vid. Pretty stoked for indoor track season now.

damn man, things are looking good, nice work!

when is indoor track exactly, your first meet?

pc!


Quote
Rehearsals are going to mess up my schedule for a while. (same as my schedule's been before)
Planned on doing upper body after rehearsal, but the gym closed at 9:30 and not 10pm like I thought. Going in after school tomorrow for upper body work and delaying next sprint day until Saturday. I'm hoping to do some long jump footage too to check that since I haven't practiced jumps since the season was over.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on November 04, 2010, 09:21:05 am
Yeah, my hurdle stuff are feeling really fast. I ran next to one of my friends who once did track and I was almost running as fast as him, but he wasn't going over hurdles.  :P

Indoor track officially starts after new years. I think the first meet is the second Saturday in January or something like that. I still don't know for sure. So basically I have almost two months two get as strong as possible with what I'm doing now, but after I might have to switch it up a bit to fit with the more frequent/higher volume sprint workouts.

What I like about the way I set up my workouts right now, is I'm going over 5 hurdles as a 110H workout. But during indoor track my races are only over 5 hurdles. I won't be having any problems with sprint endurance.  :D
Title: Re: Scrawny to Brawny Journal
Post by: LBSS on November 04, 2010, 09:56:39 am
Did you end up getting access to CF?
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on November 04, 2010, 12:39:19 pm
Still can't access anything.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on November 05, 2010, 12:05:40 am
Thursday 11/04/2010:

Upper body split

-Shoulder Warmup
-Bench press: 3x5 @ 140 lbs. (felt crazy hard. Haven't done any serious upper body lifts for a long time)
-One arm DB row: 4x5 w/ 50lb dumbbell. (no problem here, actually think I should have used more weight)
-Pull up S1: 2x6, 1x5 @ BW + 10 lbs.
-Dips S1: 2x8, 1x7 @ BW + 35 lbs.

-PWO Shake.


Feel really crappy on the bench and pullups. Looks like I should work a bit more on upper body. I've been skipping out on it whenever I don't have time since I'm prioritizing leg workouts and sprints for track season.
Title: Re: Scrawny to Brawny Journal
Post by: adarqui on November 06, 2010, 05:21:34 pm
Thursday 11/04/2010:

Upper body split

-Shoulder Warmup
-Bench press: 3x5 @ 140 lbs. (felt crazy hard. Haven't done any serious upper body lifts for a long time)
-One arm DB row: 4x5 w/ 50lb dumbbell. (no problem here, actually think I should have used more weight)
-Pull up S1: 2x6, 1x5 @ BW + 10 lbs.
-Dips S1: 2x8, 1x7 @ BW + 35 lbs.

-PWO Shake.


Feel really crappy on the bench and pullups. Looks like I should work a bit more on upper body. I've been skipping out on it whenever I don't have time since I'm prioritizing leg workouts and sprints for track season.

ya man, don't skip out on the upper sessions, they are still very beneficial to sprinting (& jumping).

Title: Re: Scrawny to Brawny Journal
Post by: Zetz on November 06, 2010, 06:03:59 pm
Saturday 11/06/2010:

Left hamstring soreness didn't end until this morning. What's weird is the day after my 110H workout my left hamstring and right lat were sore... I understand the hamstring from snapping my lead leg down, but not the lat. Decided to skip the lower volume squats and do longer sprint work with a bit of upper body instead.

-Warmup
-Sprint warmup. 4x15m sprints (to hurdle from 200m mark)
-One legged bound: 3x5 each leg.
-Hurdle drills

-Repeat 200m over hurdles at 3" below race height.
    -4x200m
    -5 min rest between.

-Long jump run throughs
    -Just took a couple run throughs and a few jumps to check form on a video. Didn't really do too great.

-DB Bench Press: 3x8 w/50lb. dumbbells.
-Seated Row: 3x8 w/ 145 lbs.
-Dips: 3x15
-Pullups: 3x9

-Cooldown
-Stretch and PWO shake.

Chest is still pretty sore from two days ago. It's worse than yesterday. I'm feeling really good about my 200m repeats for my 300IH race though. I'm using the same lead leg every time and I'm hardly losing any speed. Had my friend record my 4th run. When I finish putting together some hurdles stuff I'll post it to youtube.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on November 07, 2010, 10:25:12 pm
Upper body soreness is much better than yesterday, even after the upper body session after my sprints. My chest, in particular, is feeling much better.
Oddly, my quads are feeling sore from middle to a few inches above my knees. I can't remember the last time I've had soreness just in the middle of my legs.

Aside from that, today I realized my diet is growing slowly. I just haven't worried too much about stuffing myself, and I'm eating more anyway. I used to not bother with food while I was in my room doing homework or playing my trumpet, but now I go to the kitchen with the slightest hunger, even if I only end up eating cold cereal.

Yesterday during my sprint session I puked a little bit... again. It's getting really annoying that it happens with every high volume sprint work for 300IH or 400m. I did feel like it wasn't near as bad as other times, so it might just be a temporary thing.  I'm excited to see how squats and sprints go this week. My hurdles, mostly, have been feeling really clean and really fast.
Title: Re: Scrawny to Brawny Journal
Post by: adarqui on November 08, 2010, 06:00:42 am
Upper body soreness is much better than yesterday, even after the upper body session after my sprints. My chest, in particular, is feeling much better.
Oddly, my quads are feeling sore from middle to a few inches above my knees. I can't remember the last time I've had soreness just in the middle of my legs.

Aside from that, today I realized my diet is growing slowly. I just haven't worried too much about stuffing myself, and I'm eating more anyway. I used to not bother with food while I was in my room doing homework or playing my trumpet, but now I go to the kitchen with the slightest hunger, even if I only end up eating cold cereal.

protein shakez!$$@


Quote
Yesterday during my sprint session I puked a little bit... again. It's getting really annoying that it happens with every high volume sprint work for 300IH or 400m. I did feel like it wasn't near as bad as other times, so it might just be a temporary thing.  I'm excited to see how squats and sprints go this week. My hurdles, mostly, have been feeling really clean and really fast.

damn puked again wtf?? heh.

looking forward to seeing some good workouts this week.. peace man
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on November 09, 2010, 12:35:28 am
Yep, puked again.... like I said, it's really starting to bother me. It does seem to be getting better, so I can only hope it goes away soon.
Monday 11/08/2010:

-Warmup
-Double leg bounds: 5x5
-MR Tuck Jumps: 4x10
-MR Pogos: 4x5

-Squat: 3x5 @ 200 lbs. (felt a bit weak on these today, but I was going a bit deeper than before. I'll start bumping weight again next week)
-GHR: 1x6, 1x7, 1x5
-BB Calf Raise: 4x10 @ 155 lbs.

-Pullups: 2x6
-Dips: 2x10
-Both just bodyweight

-Stretch and PWO shake.

First few reps on every set of GHR are feeling awesome. The rest still hurt like hell, but that's okay. Squats felt a bit weak today, I'm not even really sure why, same weight and only an inch or two deeper shouldn't have made them that much harder. Started doing calf raises with a different focus (explosion up, pause, slow down, no bounce). Needless to say, it feels much more effective.
Title: Re: Scrawny to Brawny Journal
Post by: adarqui on November 09, 2010, 03:56:13 am
Yep, puked again.... like I said, it's really starting to bother me. It does seem to be getting better, so I can only hope it goes away soon.
Monday 11/08/2010:

-Warmup
-Double leg bounds: 5x5
-MR Tuck Jumps: 4x10
-MR Pogos: 4x5

-Squat: 3x5 @ 200 lbs. (felt a bit weak on these today, but I was going a bit deeper than before. I'll start bumping weight again next week)
-GHR: 1x6, 1x7, 1x5
-BB Calf Raise: 4x10 @ 155 lbs.

-Pullups: 2x6
-Dips: 2x10
-Both just bodyweight

-Stretch and PWO shake.

First few reps on every set of GHR are feeling awesome. The rest still hurt like hell, but that's okay. Squats felt a bit weak today, I'm not even really sure why, same weight and only an inch or two deeper shouldn't have made them that much harder. Started doing calf raises with a different focus (explosion up, pause, slow down, no bounce). Needless to say, it feels much more effective.


ya I like calf raises like that, we can bounce on reactive work.. for barbell work, need to keep it more strict.

pc
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on November 15, 2010, 05:21:51 pm
Here's the deal. I'm not really anywhere other than the pit in front of our school's auditorium stage lately, and that's where I'll be until next Tuesday. So until then, here's my plan for maintenance.

Nightly, after rehearsals:
http://artofmanliness.com/2009/06/26/a-bodyweight-workout-for-busy-men/ (http://artofmanliness.com/2009/06/26/a-bodyweight-workout-for-busy-men/)

Basically that, but I'll be doing tons of hurdle stretches and pistol squats instead of split squats. Incline pushups instead of beyond range.
I'll also try some handstand stuff and one arm elbow levers. L sits will be added to my planks and pikes for core.

Also, I did actually get a workout in last Wednesday (somehow). I just didn't get a chance to right it down. No upper body though. Just 60m hurdle repeats for endurance. (Which sucked because I have no energy). Gotta find some time to eat during rehearsal or something. Protein shake is probably my only option.
Title: Re: Scrawny to Brawny Journal
Post by: adarqui on November 16, 2010, 06:38:35 am
Here's the deal. I'm not really anywhere other than the pit in front of our school's auditorium stage lately, and that's where I'll be until next Tuesday. So until then, here's my plan for maintenance.

Nightly, after rehearsals:
http://artofmanliness.com/2009/06/26/a-bodyweight-workout-for-busy-men/ (http://artofmanliness.com/2009/06/26/a-bodyweight-workout-for-busy-men/)

Basically that, but I'll be doing tons of hurdle stretches and pistol squats instead of split squats. Incline pushups instead of beyond range.
I'll also try some handstand stuff and one arm elbow levers. L sits will be added to my planks and pikes for core.

Also, I did actually get a workout in last Wednesday (somehow). I just didn't get a chance to right it down. No upper body though. Just 60m hurdle repeats for endurance. (Which sucked because I have no energy). Gotta find some time to eat during rehearsal or something. Protein shake is probably my only option.

i'd throw some higher rep glute bridges in if you feel you have more in you, ie, 3 x 50+ or something.. as long as you can experience some soreness the day after (or 2 days), which might happen the first time you do it.

pc!!
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on November 16, 2010, 05:30:08 pm
Will do. We'll see how this makes me feel. I may have to switch up my workouts starting December first. Indoor track starts a bit sooner than I had expected.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on November 20, 2010, 07:20:07 pm
Finally got a chance to upload some vids. I still have to put together the 110H clips for upload later, but I'll post my 200m hurdle repeats and one armed pushup stuff here as soon as it's finished uploading.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on November 20, 2010, 07:57:28 pm
http://www.youtube.com/watch?v=o-Hhg94kFOM
http://www.youtube.com/watch?v=ut8z08kS83Q
Title: Re: Scrawny to Brawny Journal
Post by: adarqui on November 21, 2010, 03:13:26 am
nice man!!! for one arm pushup, i'd personally try to keep from arching so much on the way up, really squeeze the glutes, but i don't do them so..

hurdles looking good, how you been feeling? reactive/explosive/stronger still?

peace
Title: Re: Scrawny to Brawny Journal
Post by: cowed77 on November 21, 2010, 04:46:55 am
damn i feel tired alr just looking at u run.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on November 21, 2010, 01:07:02 pm
nice man!!! for one arm pushup, i'd personally try to keep from arching so much on the way up, really squeeze the glutes, but i don't do them so..

hurdles looking good, how you been feeling? reactive/explosive/stronger still?

peace

Yeah. Normally I don't arch so much. I've never done them after a chest workout like on the vid. Squeezing the glutes actually helps a lot. I learned how to do them from the book the Naked Warrior. It teaches you to have full body tension in those kinds of exercises. Good stuff.

I think even with small maintenance work I'm still feeling myself getting weaker. Could just be the massive energy drain from everything I've been doing. Last time I did 110m hurdles I felt like I should have been able to run faster with a quicker start, but it didn't happen. That's the day I decided it was better to just go home from school and eat than workout and MAYBE have a protein shake and some real food before going back to rehearsals. I figure I'm better off staying close to where I am instead of going backwards from lack of nutrition.

damn i feel tired alr just looking at u run.

That's not even full race distance.  :P But I'm glad my sprinting seems so impressive to you.
Title: Re: Scrawny to Brawny Journal
Post by: adarqui on November 22, 2010, 03:47:36 am
nice man!!! for one arm pushup, i'd personally try to keep from arching so much on the way up, really squeeze the glutes, but i don't do them so..

hurdles looking good, how you been feeling? reactive/explosive/stronger still?

peace

Yeah. Normally I don't arch so much. I've never done them after a chest workout like on the vid. Squeezing the glutes actually helps a lot. I learned how to do them from the book the Naked Warrior. It teaches you to have full body tension in those kinds of exercises. Good stuff.

nice, ya the glute cue really helps



Quote
I think even with small maintenance work I'm still feeling myself getting weaker. Could just be the massive energy drain from everything I've been doing. Last time I did 110m hurdles I felt like I should have been able to run faster with a quicker start, but it didn't happen. That's the day I decided it was better to just go home from school and eat than workout and MAYBE have a protein shake and some real food before going back to rehearsals. I figure I'm better off staying close to where I am instead of going backwards from lack of nutrition.

damn i feel tired alr just looking at u run.

That's not even full race distance.  :P But I'm glad my sprinting seems so impressive to you.

gotta get that barbell work in 1x/week :/ gotta maintain that strength 1x/week at least.

pc
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on November 24, 2010, 08:31:01 pm
First day back in any sort of real conditioning. Not weight lifting... but much more fun. Friend's opening up a gymn and we decided to play around today. Learned a proper handstand, but I'm too weak to keep it up. After a few tries I could hold it without trying to hard, but by the end I couldn't keep myself up.

Even more fun... I finally landed a back tuck. Not the crappy flip I was getting every couple months before I tore my deltoid, I got it solid. I probably did over thirty of those today  :D I took a clip on my phone, I'll upload it to the youtube later.

On the stretching end, his mom knows some weird stuff that got me touching my knees with my nose. Painful, but it felt really good afterward.

Oh, and there were a few sets of dips somewhere in there on the high bars, but I didn't bother keeping track.

I already feel my lats, core, shoulders and full legs hurting. I'm excited to see how I feel tomorrow.

And on another, almost unnecessary, comment... musical at school is over. I'll be going to the weight room Friday, once it's opened, to get back into lifting. I can finally go without having to worry about not having time to eat.
Title: Re: Scrawny to Brawny Journal
Post by: adarqui on November 25, 2010, 03:57:15 am
First day back in any sort of real conditioning. Not weight lifting... but much more fun. Friend's opening up a gymn and we decided to play around today. Learned a proper handstand, but I'm too weak to keep it up. After a few tries I could hold it without trying to hard, but by the end I couldn't keep myself up.

Even more fun... I finally landed a back tuck. Not the crappy flip I was getting every couple months before I tore my deltoid, I got it solid. I probably did over thirty of those today  :D I took a clip on my phone, I'll upload it to the youtube later.

On the stretching end, his mom knows some weird stuff that got me touching my knees with my nose. Painful, but it felt really good afterward.

Oh, and there were a few sets of dips somewhere in there on the high bars, but I didn't bother keeping track.

I already feel my lats, core, shoulders and full legs hurting. I'm excited to see how I feel tomorrow.

And on another, almost unnecessary, comment... musical at school is over. I'll be going to the weight room Friday, once it's opened, to get back into lifting. I can finally go without having to worry about not having time to eat.

sounds like some fun training, if i had access to a gymnastics gym i'd love learning all those flips and stuff.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on November 25, 2010, 12:40:16 pm
The flips get addicting. They make you feel like a boss.  :P Only downside... my legs hurt almost as much as after my squat days right now, my calves are more sore, and I'm pretty sure my abs haven't felt this awesome/sore in a really long time.
Title: Re: Scrawny to Brawny Journal
Post by: adarqui on November 25, 2010, 09:36:16 pm
The flips get addicting. They make you feel like a boss.  :P Only downside... my legs hurt almost as much as after my squat days right now, my calves are more sore, and I'm pretty sure my abs haven't felt this awesome/sore in a really long time.

awesome.. the landings are pretty intense on flips and variations, because they are torsional.. rotational components etc.. so ya, i can see them really hitting you hard from a force absorption standpoint.

nice :)
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on November 25, 2010, 10:25:18 pm
Yeah, the landings are pretty rough at first. I last posted this morning. Soreness has gotten much stronger on my forearm/wrists, traps, mid core (this one especially), glutes and hip flexors.

I think I got more work just from flips and handstand practice than I got from all the maintenance work the last 2 weeks.

On a side note, I've been practicing handstands throughout the day. Getting much better, but my traps and neck aren't used to the push effort required to keep them clean so now the lower muscles on the sides of my neck are sore too.
Title: Re: Scrawny to Brawny Journal
Post by: LBSS on November 26, 2010, 07:08:19 pm
Back tuck is sick. Nice work. Post vid.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on November 27, 2010, 12:06:44 am
 http://www.youtube.com/watch?v=cz6v-bJ2eNE


Video quality from my phone is pretty gross. I may replace it eventually, but there it is. My first day landing a back tuck. On the best of the ones I did, but it was decent. Later I was getting higher and I was told I might be able to do a standing full. Who knows. Adding a full turn to that would terrify me, but I learned it it would be amazing.
Title: Re: Scrawny to Brawny Journal
Post by: adarqui on November 27, 2010, 03:55:33 am
http://www.youtube.com/watch?v=cz6v-bJ2eNE


Video quality from my phone is pretty gross. I may replace it eventually, but there it is. My first day landing a back tuck. On the best of the ones I did, but it was decent. Later I was getting higher and I was told I might be able to do a standing full. Who knows. Adding a full turn to that would terrify me, but I learned it it would be amazing.

nice!!!
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on November 27, 2010, 01:51:43 pm
Thanks!

So.... I donated blood yesterday.... that was interesting. I think my veins dilated a bit much before the needle was put in. Nurse stuck it in really fast. Hurt like hell, but she said if she hadn't done it that way it would have squirted blood on me. I felt fine throughout it, but when I was done I almost blacked out. My body went kinda cold and I felt all my extremities vibrate from the blood loss (not shiver, mind you, I was the only one that could feel it). I've never reacted so badly. My arm's never hurt so bad afterward either. Later in the night, when I took the bandages off, I noticed I was really sore and had some deep bruises or slight internal bleeding. I think some other blood vessels might have broken and that's why I reacted so bad when she took the needle out. Ironically, during the donation, when they were taking my blood, I was the most comfortable I've been. Regardless, normally I could jump up and down right after and feel fine... not yesterday. I'm gonna take it easy until Monday when my arm doesn't hurt and I feel a bit better.

Leg soreness is almost entirely gone. Core/upper back/shoulders are still sore from from all the handstand work I was doing yesterday morning and all throughout the day before. Core especially. I'm gonna keep that stuff up, the balance and coordination required should transfer well into my hurdle form and consistency.
Title: Re: Scrawny to Brawny Journal
Post by: adarqui on November 28, 2010, 03:59:43 am
Thanks!

So.... I donated blood yesterday.... that was interesting. I think my veins dilated a bit much before the needle was put in. Nurse stuck it in really fast. Hurt like hell, but she said if she hadn't done it that way it would have squirted blood on me. I felt fine throughout it, but when I was done I almost blacked out. My body went kinda cold and I felt all my extremities vibrate from the blood loss (not shiver, mind you, I was the only one that could feel it). I've never reacted so badly. My arm's never hurt so bad afterward either. Later in the night, when I took the bandages off, I noticed I was really sore and had some deep bruises or slight internal bleeding. I think some other blood vessels might have broken and that's why I reacted so bad when she took the needle out. Ironically, during the donation, when they were taking my blood, I was the most comfortable I've been. Regardless, normally I could jump up and down right after and feel fine... not yesterday. I'm gonna take it easy until Monday when my arm doesn't hurt and I feel a bit better.


i've never given blood, i'm a sissy, i'll admit it.. that sounds like a weird experience.


Quote
Leg soreness is almost entirely gone. Core/upper back/shoulders are still sore from from all the handstand work I was doing yesterday morning and all throughout the day before. Core especially. I'm gonna keep that stuff up, the balance and coordination required should transfer well into my hurdle form and consistency.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on November 29, 2010, 10:44:43 pm
Monday 11/29/2010:

-Warmup
-Double leg bounds: 4x5
-MR Tuck jumps: 4x10
-MR Pogos: 4x5

-Squat: 3x5 w/185 lbs
-GHR: 3x6
-BB Calf raises: 4x10 w/155lbs.

-Cooldown + Stretch
-PWO Shake.

Abs were killing me during the bounds because of the way they stretched out in the air. Still no clue how they're still hurting, but it's gotten better throughout the day. Decided on keeping the squats a bit down since I haven't lifted for almost two weeks. Just after my warmup sets I started thinking about Lance's article on putting all your effort into every rep, every set. 185 was almost bouncing off me. Still glad I kept it down though. Gave me a chance to work on depth/form.

Indoor track starts next week. I'll keep all my sprint stuff posted. We may have to redo my lifting routine to better fit sprinting and hurdling every day of the week.
Title: Re: Scrawny to Brawny Journal
Post by: adarqui on November 30, 2010, 05:29:19 am
Monday 11/29/2010:

-Warmup
-Double leg bounds: 4x5
-MR Tuck jumps: 4x10
-MR Pogos: 4x5

-Squat: 3x5 w/185 lbs
-GHR: 3x6
-BB Calf raises: 4x10 w/155lbs.

-Cooldown + Stretch
-PWO Shake.

Abs were killing me during the bounds because of the way they stretched out in the air. Still no clue how they're still hurting, but it's gotten better throughout the day. Decided on keeping the squats a bit down since I haven't lifted for almost two weeks. Just after my warmup sets I started thinking about Lance's article on putting all your effort into every rep, every set. 185 was almost bouncing off me. Still glad I kept it down though. Gave me a chance to work on depth/form.

Indoor track starts next week. I'll keep all my sprint stuff posted. We may have to redo my lifting routine to better fit sprinting and hurdling every day of the week.

ya man we'll probably have to shift into more of a maintenance strength routine, with an additional heavy yet low volume MSEM session to push strength (using very low volume) ; no soreness/low fatigue but can still make good gains in strength.

pc
Title: Re: Scrawny to Brawny Journal
Post by: DamienZ on November 30, 2010, 06:58:08 am
nice backflip! when you get the technique right it will be much easier!
Nothing makes abs as sore as your first day backflipping all the time!

standing full is just technique! try to do some whipbacks and when you can do them standing full shouldnt be a problem. standing arabian is also very easy!

http://www.youtube.com/watch?v=OkKkOL8pa_M

whipbacks @ 0:32 and arabian (with scoot setup) @ 1:52
Title: Re: Scrawny to Brawny Journal
Post by: LBSS on November 30, 2010, 10:44:01 am
Backflip...sweet...

Perhaps after I dunk I will try to learn to do that. Pretty badass.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on November 30, 2010, 07:00:09 pm
nice backflip! when you get the technique right it will be much easier!
Nothing makes abs as sore as your first day backflipping all the time!

standing full is just technique! try to do some whipbacks and when you can do them standing full shouldnt be a problem. standing arabian is also very easy!

http://www.youtube.com/watch?v=OkKkOL8pa_M

whipbacks @ 0:32 and arabian (with scoot setup) @ 1:52

I must not have been paying attention to the music first time I saw that. What's the band's name? I'll have to practice some of that stuff more. I don't have memberships anywhere, so I'll have to see if I can get into some open gymn stuff at my friend's gymn.

Backflip...sweet...

Perhaps after I dunk I will try to learn to do that. Pretty badass.

You definitely should. It really hits your core and glutes.

Bruise from blood donation got worse from yesterday. I'm gonna try icing it today. It hasn't been much of a problem, so I hope it doesn't affect my upper body session tomorrow.
Title: Re: Scrawny to Brawny Journal
Post by: DamienZ on November 30, 2010, 07:22:05 pm
Thats "Story Of The Year" and the song is "Our Time Is Now" :highfive:
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on November 30, 2010, 07:27:49 pm
Thats "Story Of The Year" and the song is "Our Time Is Now" :highfive:

Thanks. I may download some of their stuff and use it in the gymn if I like it enough. Sounds pretty good so far. Might be a good time to try my 14 day Zune pass. :D That way I get to listen everything (legally) before deciding whether or not I want to buy any of their music.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on December 03, 2010, 12:04:27 am
Didn't get a chance to fill this out yesterday, so here it is.

Wednesday 12/1/2010:

-Warmup
-5x10 yard sprints.
-Single leg bounds: 5x5

Sprint accellerations. (indoors. One lap ~ 120m
-1 lap jog
-1 lap 70% (fast-ish run)
-1 lap 400m pace. (actually slightly faster)
-1 lap walk
-Repeat.

-Bench Press: 3x5 w/125 lbs. (explained below)
-One armed dumbbell row: 4x5 w/45 lbs.
-Cooldown/stretch
-PWO shake

So that bruise from after donating blood... it didn't feel to good after my sprints. I kept bench in but I went up until just short of locking out my arms on any of the reps because it was too uncomfortable. Had to skip pullups/dips because the griping was becoming painful.

Showed my coach today and told him what happened. He said he already wanted me off anything the next couple days before indoor starts, but that was one more reason I should just chill out until indoor starts. Says he wanted me fresh and fully recovered to hit it hard Monday.

Being in the military for a long time, he's done IV's and other injection type things for friends. He gave me two possible explanations, of which the first sounds more likely since it was when I had the most pain... either they went to far and puncture through the other side of my artery when the needle went in, or on the way out the needle scraped the bottom of it and cut it open. Either way, it's probably arterial puncture. He said the veins really aren't that hard to break, they're pretty tough... but not that tough.

So basically I'm out until Monday... FFFFUUUUUUUUU...... I told myself nothing was gonna slow down my training this year like my shoulder did last season. Hopefully it doesn't get any worse. I'll try icing some more. I can only hope it's at least mostly healed by Monday. (I'll also try not to do anything stupid to make it worse.  :P)
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on December 03, 2010, 12:05:57 am
OH! I'll post a picture of my arm later tonight, or tomorrow. It looks pretty strange now...
Title: Re: Scrawny to Brawny Journal
Post by: adarqui on December 03, 2010, 05:09:28 am
OH! I'll post a picture of my arm later tonight, or tomorrow. It looks pretty strange now...

damn wtf? if it's still getting worse, for example, tomorrow.. get that shit checked out.. i would think it would be alot better by now.. regardless of what it may or may not have punctured, you have to keep infection in mind.

pc
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on December 10, 2010, 07:10:20 pm
Okay, so I haven't posted on here in a while. I have however been doing my indoor track workouts. Stayed off the heavy lifting until I could find out for sure what was up with my arm. This week track has been really slow. Mostly hurdle form and running form stuff to try to get the new people to run with high knees and flexed toes. I'll be getting a schedule next we so we can rework my lifting routine.

So on to the more important stuff... today I found out what really happened. Medical anatomy teacher (also the school's trainer) explained what happened. What I have isn't really a bruise and my vein didn't really get punctured. Considering the abnormal pain I felt with the needle first entering, I think the needle did go through. But that shouldn't be enough to keep me bruised that long. If I remember the explanation right, what happens is while the nurse removed the needle she made a mistake in the way she cut off the blood flow to the vials they use for testing, or did it out of order or something, and the blood in the tube "backfed" into my arm. It was too much for the veins to keep up with so it pooled. Rapid change in blood pressure explains why it's the only time I've ever felt like I was about to black out. There's really nothing to do about it. It seemed to get worse at first because the blood that backfed and pooled has to dissipate in my arm.

So yeah... I'm set to go and apparently it'll still take about two weeks until it looks 100% normal again. I can do all my normal exercises already. The dissipation also explains why my light runs and workouts during this first week of indoor have only made it feel better. Even though heavy stuff feels uncomfortable right now, the bloodflow from the lighter aerobic stuff is just helping it dissipate faster. Kind of awesome, but the blood pooling still looks pretty gross.
Title: Re: Scrawny to Brawny Journal
Post by: adarqui on December 11, 2010, 02:08:59 am
Okay, so I haven't posted on here in a while. I have however been doing my indoor track workouts. Stayed off the heavy lifting until I could find out for sure what was up with my arm. This week track has been really slow. Mostly hurdle form and running form stuff to try to get the new people to run with high knees and flexed toes. I'll be getting a schedule next we so we can rework my lifting routine.

So on to the more important stuff... today I found out what really happened. Medical anatomy teacher (also the school's trainer) explained what happened. What I have isn't really a bruise and my vein didn't really get punctured. Considering the abnormal pain I felt with the needle first entering, I think the needle did go through. But that shouldn't be enough to keep me bruised that long. If I remember the explanation right, what happens is while the nurse removed the needle she made a mistake in the way she cut off the blood flow to the vials they use for testing, or did it out of order or something, and the blood in the tube "backfed" into my arm. It was too much for the veins to keep up with so it pooled. Rapid change in blood pressure explains why it's the only time I've ever felt like I was about to black out. There's really nothing to do about it. It seemed to get worse at first because the blood that backfed and pooled has to dissipate in my arm.

So yeah... I'm set to go and apparently it'll still take about two weeks until it looks 100% normal again. I can do all my normal exercises already. The dissipation also explains why my light runs and workouts during this first week of indoor have only made it feel better. Even though heavy stuff feels uncomfortable right now, the bloodflow from the lighter aerobic stuff is just helping it dissipate faster. Kind of awesome, but the blood pooling still looks pretty gross.

ya man i knew something was up, damn that's nutty.. another reason (excuse for myself) why i won't give blood.

man hope it heals up quick, thats crazy though.. where's the pic? :) i'm curious to see this shit, it sounds like something out of that movie "requium for a dream", at the end, with his heroin hole in his arm.

pc
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on December 11, 2010, 11:55:04 am
(http://i230.photobucket.com/albums/ee89/omarordonez/DSCF0268.jpg)

EDIT: Ignore the scar on the top left of the picture. That's from burning my arm when I was much younger. (15 months old)
         That's not the problem area.
Title: Re: Scrawny to Brawny Journal
Post by: adarqui on December 12, 2010, 01:59:06 am
eek...
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on December 14, 2010, 10:57:42 pm
Won't have time to write detailed journal entries this week, but I thought I'd mention this...

My friend Scott (the crazy buff one that does throwing events in track) sent me a text during my track workout that read, "Guess who's in the emergency room :D"

That smiley face was sarcastic. He tore his right anterior deltoid doing dumbbell bench press with 100lb. db's. He was on his 12th rep....
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on December 14, 2010, 11:50:27 pm
Oh, and so far track has been light enough to maintain the same lifts without excessive fatigue. Numbers are all the same though since I haven't been very consistent in when I do what. As of next week I'll be on winter break and I'll want to start something slightly different. First indoor meet is January 8. Oh joy...
Title: Re: Scrawny to Brawny Journal
Post by: adarqui on December 15, 2010, 12:39:50 am
Won't have time to write detailed journal entries this week, but I thought I'd mention this...

My friend Scott (the crazy buff one that does throwing events in track) sent me a text during my track workout that read, "Guess who's in the emergency room :D"

That smiley face was sarcastic. He tore his right anterior deltoid doing dumbbell bench press with 100lb. db's. He was on his 12th rep....

damn :/
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on December 15, 2010, 07:18:57 pm
Yep. I'll be fully updating my journal tomorrow night. Today I have another concert to play in... joy. At least I have 17 days off school to relax... and get some serious squatting and sprints in along with some upper body. Quick correction: First indoor track meet is January 15th. Any ideas on what to do over the break? Or just the same as my current program?
Title: Re: Scrawny to Brawny Journal
Post by: adarqui on December 15, 2010, 11:59:48 pm
Yep. I'll be fully updating my journal tomorrow night. Today I have another concert to play in... joy. At least I have 17 days off school to relax... and get some serious squatting and sprints in along with some upper body. Quick correction: First indoor track meet is January 15th. Any ideas on what to do over the break? Or just the same as my current program?

well definitely make sure you're getting in some sprints, somehow.. and ya, id just continue pretty much what you're doing, have to maintain your strength on squat/ghr/upper... but you have to find a way to get those sprints in, it's probably snowing, i got no idea, but i imagine it is..
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on December 18, 2010, 01:29:56 am
Week of 12/13 - 12/17 (because I had too many performances happening to keep journal current):

Monday:
Either workout or go home and eat and be able to workout the rest of the week. I chose food and the option of working out the rest of the week. (only full school night I didn't have a performance)

Tuesday:
-Dynamic warmup. (very similar to what Andrew has posted)
-Sprints. (School's indoor track. ~130m)
  -Sprint straights, jog curves for two laps
  -Rest 5 min
  -Repeat 2 more times
-Upper body
  -Bench press: 135x3x5
  -DB Row: 50x4x5
  -Dips: 3x10
  -Pullups: 3x8

Wednesday:
-Dynamic Warmup. (I'll bother finding the link later)
-Lower body
  -Squats: 175x3x8 (We were told to do 3x8 by our coach, didn't like it too much. I think the extra weight in 3x5 worked a little better for me)
  -Low box squats: 2x20
  -GHR: 3x6
-Hurdle work
  -5 run throughs over 3 hurdles at 36" for form. Not much to say here other than I still have work to do. Definitely improved though.

Thursday:
Legs are killing me.... a lot. No indoor track due to it being the last day before winter break. I'm really happy about this too. I've been putting out some late nights and sleep hasn't been too good. Oddly enough, this was the day I got the most normal sleep. I decided to experiment with caffeine. I haven't had it in a few months (at least not any significant amount). Wanted to see how my body felt after a ~100mg dose from coffee. Effect was surprising. I felt my heart rate accelerate just while in class. I could feel my heart beating really strong. Not to say that my heart was suddenly stronger, but it was definitely pumping more blood. Usually caffeine doesn't do much to me, but before the last few months I was having it several times a day in Mexico where it's common to offer visitors coffee. My family there has a lot to go around...
I plan on staying off any caffeine until the 15th for my first indoor meet to experiment with how it affects me in actual performance.

Friday:
Legs are probably worse than yesterday. Mostly the hamstrings. Helping my dad with some stuff at home. I couldn't get to the gym before it closed. I settled on a short bodyweight rotation of squats pushups and core for about 25 minutes.


It's been a good week. During my sprint session I was actually ahead of my friend Tyler who is usually noticeably faster than I am. He seems to have a coughing problem during indoor. I like to think I'd be right next to him if he were at his best right now, but who knows. I'll probably to a full body session in the gym tomorrow since I've only done 2 days this week. Next two weeks I'll be on track with the original program.
 
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on December 18, 2010, 05:03:41 pm
Saturday 12/18/2010:

-Warmup
-10 meter sprints x 5
-Double leg bounds: 5x5
-MR Tuck jumps: 4x10
-MR Pogos: 4x5

-Squat: 205x2, 210x3x2. (fairly certain that's a  :personal-record:)
-DB Bench: 55x3x8, 55x6. (failure on 7th rep)
-Deadlift: 225x5. (after warmup. I tried sumo form today. It actually worked fairly well)
-Seated Row: 160x4x8 (While I wrote this I got really confused because it was higher than my DL... Then I realized I had written 260. haha)

-Cooldown
-Stretch + PWO


This is probably the best workout session I've had in a while. Squats were actually lower than usual with the higher weight. What I liked most was that today is the most even my left arm has been with my right on the presses since my injury. Felt pretty cool to be almost back to where I used to be. I'm think in the next month I'll be stronger in my upper body than I was before the injury. :D (Lower body is definitely as strong as it's been)
Title: Re: Scrawny to Brawny Journal
Post by: DamienZ on December 18, 2010, 06:43:02 pm
Saturday 12/18/2010:

-Warmup
-10 meter sprints x 5
-Double leg bounds: 5x5
-MR Tuck jumps: 4x10
-MR Pogos: 4x5

-Squat: 205x2, 210x3x2. (fairly certain that's a PR)
-DB Bench: 55x3x8, 55x6. (failure on 7th rep)
-Deadlift: 225x5. (after warmup. I tried sumo form today. It actually worked fairly well)
-Seated Row: 160x4x8 (While I wrote this I got really confused because it was higher than my DL... Then I realized I had written 260. haha)

-Cooldown
-Stretch + PWO


This is probably the best workout session I've had in a while. Squats were actually lower than usual with the higher weight. What I liked most was that today is the most even my left arm has been with my right on the presses since my injury. Felt pretty cool to be almost back to where I used to be. I'm think in the next month I'll be stronger in my upper body than I was before the injury. :D (Lower body is definitely as strong as it's been)

PR? use this ->  :personal-record:

nice job!
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on December 18, 2010, 07:51:56 pm
Whoa.... when did that happen? Nice new emote.
Title: Re: Scrawny to Brawny Journal
Post by: DamienZ on December 18, 2010, 08:13:45 pm
Whoa.... when did that happen? Nice new emote.

i did  :ninja:
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on December 18, 2010, 08:17:27 pm
I like it.
Title: Re: Scrawny to Brawny Journal
Post by: adarqui on December 19, 2010, 04:02:37 am
Saturday 12/18/2010:

-Warmup
-10 meter sprints x 5
-Double leg bounds: 5x5
-MR Tuck jumps: 4x10
-MR Pogos: 4x5

-Squat: 205x2, 210x3x2. (fairly certain that's a  :personal-record:)
-DB Bench: 55x3x8, 55x6. (failure on 7th rep)
-Deadlift: 225x5. (after warmup. I tried sumo form today. It actually worked fairly well)
-Seated Row: 160x4x8 (While I wrote this I got really confused because it was higher than my DL... Then I realized I had written 260. haha)

-Cooldown
-Stretch + PWO


This is probably the best workout session I've had in a while. Squats were actually lower than usual with the higher weight. What I liked most was that today is the most even my left arm has been with my right on the presses since my injury. Felt pretty cool to be almost back to where I used to be. I'm think in the next month I'll be stronger in my upper body than I was before the injury. :D (Lower body is definitely as strong as it's been)

 :headbang: :headbang: very nice.

btw, when you were in mexico, how was it? I mean it's going apeshit right now.. you weren't there not to long ago..

pc
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on December 19, 2010, 02:49:06 pm
The PR was kinda cool. I did my first set with 205, went down lower than normal, even for my 3x5's, so I decided I could do better. My last set with 210 was probably better than my first with 205. Bar just bounced on both reps. I love the sound of the plates clanking when I do that.  ;D


I was in Mexico this summer. Yeah, the whole place is going down the gutter with the cartels. I visit a lot of people with my family while I'm there and not once was it not brought up for at least ten or fifteen minutes. Usually the topic went on for a couple hours. You hear about people just down the street being involved or having someone kidnapped or murdered. Despite all the violence people need to go on with their lives, and that's really what you see. If you just stood in downtown (I'm pretty sure for any city) for a few hours and looked at all the movement, you'd think everything was fine. One thing that actually happens a lot during transport, is the cartels will have a semi-truck block a road while shipment is turned on it. I got to witness that happening in some backroads leading to the tiny farming towns where I'm from. Blocked for about 20 minutes. No one bother honking or getting out of there cars. If I remember right there were police there too, driving with the cartels almost like escorts. I witnessed corruption first-hand. The place is a cesspool.   
Title: Re: Scrawny to Brawny Journal
Post by: adarqui on December 20, 2010, 05:40:50 am
The PR was kinda cool. I did my first set with 205, went down lower than normal, even for my 3x5's, so I decided I could do better. My last set with 210 was probably better than my first with 205. Bar just bounced on both reps. I love the sound of the plates clanking when I do that.  ;D

clanking sound is boss, i agree.. love that



Quote
I was in Mexico this summer. Yeah, the whole place is going down the gutter with the cartels. I visit a lot of people with my family while I'm there and not once was it not brought up for at least ten or fifteen minutes. Usually the topic went on for a couple hours. You hear about people just down the street being involved or having someone kidnapped or murdered. Despite all the violence people need to go on with their lives, and that's really what you see. If you just stood in downtown (I'm pretty sure for any city) for a few hours and looked at all the movement, you'd think everything was fine. One thing that actually happens a lot during transport, is the cartels will have a semi-truck block a road while shipment is turned on it. I got to witness that happening in some backroads leading to the tiny farming towns where I'm from. Blocked for about 20 minutes. No one bother honking or getting out of there cars. If I remember right there were police there too, driving with the cartels almost like escorts. I witnessed corruption first-hand. The place is a cesspool.   

damn dude that is nuts.. it's even worse now i imagine.. the death toll lately has been worse than the death toll in iraq during the war, freaky.. hope your fam there stays safe.

peace man
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on December 20, 2010, 12:59:09 pm
Same. Usually violence is directed towards those involved or those who would affect those involved. Most targets of violence are either directly involved with government or cartels. My family would have to get really unlikely to get hurt, but it does happen. What's interesting is that that some of the cartels operate like businesses and refuse to get civilians involved. It's like they have their own public relations thing going on. I'm actually working on a research paper on it for my English 1010 class.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on December 20, 2010, 11:50:42 pm
Felt pretty lazy today. Quads are still sore by the knee, which is pretty weird. Never had the soreness so low. Didn't get to the gym today, but I did get a $25 gift card to walmart from a raffle I apparently won at the blood drive. Kinda makes the blood pooling all worth it. haha. Still hasn't completely gone away. Feeling good, but it's still there. Might go get it checked out again to be sure.
Title: Re: Scrawny to Brawny Journal
Post by: adarqui on December 21, 2010, 06:27:19 am
Same. Usually violence is directed towards those involved or those who would affect those involved. Most targets of violence are either directly involved with government or cartels. My family would have to get really unlikely to get hurt, but it does happen. What's interesting is that that some of the cartels operate like businesses and refuse to get civilians involved. It's like they have their own public relations thing going on. I'm actually working on a research paper on it for my English 1010 class.

interesting.. i've seen lots of crazy shit goes on with business owners etc, very scary to own a business in mexico.. dont pay up and you could end up dead.




Felt pretty lazy today. Quads are still sore by the knee, which is pretty weird. Never had the soreness so low. Didn't get to the gym today, but I did get a $25 gift card to walmart from a raffle I apparently won at the blood drive. Kinda makes the blood pooling all worth it. haha. Still hasn't completely gone away. Feeling good, but it's still there. Might go get it checked out again to be sure.

weird about the quad soreness but, that gift card definitely doesn't make that requiem-for-a-dream-bruise worth it.. lolol

try leg drain, 10-15minute with legs propped up completely relaxed at ~80deg angle, lying on your back on the floor.. just chill.. see if it helps.

pc
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on December 21, 2010, 12:34:58 pm
Well, it doesn't actually look like the picture anymore. It feels better every day, but you can still see it. Most if it actually looks pretty good, but near my elbow it's a bit darker. Looks like the blood's shifting where it's pulled most. It's actually kinda interesting to see it, because it doesn't hurt at all. Only some slight sensitivity where I have more of it.

I'll try those leg drains after my squats today.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on December 21, 2010, 09:00:00 pm
Tuesday 12/21/2010:

-Warmup
-4x10 yard sprints. (guaranteed more than 10 actually, I always overestimate 10)
-Double leg bounds: 5x5
-Tuck Jumps: 4x10
-Pogo hops: 4x5

-Jumps (see info)

-Squats: 200x3x5
-GHR: 1x7, 2x6
-BB Calf raise: 155x4x10

-Cooldown
-Stretch + PWO


After my warmup I looked out at some kids playing ball. Haven't ever really bothered much with vertical jump. (Probably because a little over year ago I could barely touch the net.) Decided to see how hight I could get, but I had no vertec so this is just an estimate. Got a few steps into the jump, got up... and I touched the rim. First time ever. Some refs for a basketball game that was gonna start on in the main courts walked by so I asked them how high the rim was. The one I was using gets tweaked around quite a bit but they both agreed it look like it was right around 10'. Went to a measure. Pretty certain I haven't taken an accurate reach or height measurement in a while. In shoes I measure at just under 6'. Reach is about 7'5". If the rim was actually 10' then that puts my vert at 31" today.  :wowthatwasnutswtf: WOOT. Not gonna claim anything until I get it measured accurately, but I'm pretty sure that's a PR regardless of the exact height of the rim.  :personal-record:

Not much to say about the rest. Depending on whether or not the gym is open New Year's eve, I may have to condense this week's workouts. Oh well. For now I'm just happy about touching rim for the first time.

EDIT: Did leg drains for about 15 minutes later in the night. Actually felt pretty good.
Title: Re: Scrawny to Brawny Journal
Post by: adarqui on December 22, 2010, 06:05:52 am
Tuesday 12/21/2010:

-Warmup
-4x10 yard sprints. (guaranteed more than 10 actually, I always overestimate 10)
-Double leg bounds: 5x5
-Tuck Jumps: 4x10
-Pogo hops: 4x5

-Jumps (see info)

-Squats: 200x3x5
-GHR: 1x7, 2x6
-BB Calf raise: 155x4x10

-Cooldown
-Stretch + PWO


After my warmup I looked out at some kids playing ball. Haven't ever really bothered much with vertical jump. (Probably because a little over year ago I could barely touch the net.) Decided to see how hight I could get, but I had no vertec so this is just an estimate. Got a few steps into the jump, got up... and I touched the rim. First time ever. Some refs for a basketball game that was gonna start on in the main courts walked by so I asked them how high the rim was. The one I was using gets tweaked around quite a bit but they both agreed it look like it was right around 10'. Went to a measure. Pretty certain I haven't taken an accurate reach or height measurement in a while. In shoes I measure at just under 6'. Reach is about 7'5". If the rim was actually 10' then that puts my vert at 31" today.  :wowthatwasnutswtf: WOOT. Not gonna claim anything until I get it measured accurately, but I'm pretty sure that's a PR regardless of the exact height of the rim.  :personal-record:

WTF SICK!!!! CONGRATS

 :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :ibjumping: :ibjumping: :wowthatwasnutswtf: :wowthatwasnutswtf: :ibjumping: :ibjumping: :ibjumping:

that's great man, must have felt good, especially since you weren't "looking forward to it", you just went out and got it spur of the moment, increased leg power ftw.




Quote

Not much to say about the rest. Depending on whether or not the gym is open New Year's eve, I may have to condense this week's workouts. Oh well. For now I'm just happy about touching rim for the first time.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on December 22, 2010, 02:26:19 pm
Oh, definitely. I did my warmup jogging upstairs from the smaller courts and saw some kids playing, so after I got my reactive work done I just kinda went, "hmmmm.... I wonder how high on the net I can touch now...." Wasn't really expecting to touch rim. Oh, and I confirmed (at least kinda close) the rim was at 10'. Tried doing it on the main courts after the basketball game was over. At first I didn't get it and I wondered why, so I just eyeballed it with my hand reaching towards the net, went to the one I had done it on earlier. Looked exactly the same. Couldn't get rim at first there either but then I realized I had finished squats about an hour earlier. Tried a couple more times and got it then, but only once. Still felt way cool.

Increased leg power ftw indeed.
Title: Re: Scrawny to Brawny Journal
Post by: aiir on December 22, 2010, 05:14:27 pm
Oh, definitely. I did my warmup jogging upstairs from the smaller courts and saw some kids playing, so after I got my reactive work done I just kinda went, "hmmmm.... I wonder how high on the net I can touch now...." Wasn't really expecting to touch rim. Oh, and I confirmed (at least kinda close) the rim was at 10'. Tried doing it on the main courts after the basketball game was over. At first I didn't get it and I wondered why, so I just eyeballed it with my hand reaching towards the net, went to the one I had done it on earlier. Looked exactly the same. Couldn't get rim at first there either but then I realized I had finished squats about an hour earlier. Tried a couple more times and got it then, but only once. Still felt way cool.

Increased leg power ftw indeed.
gratz man, next stop grabbing rim
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on December 22, 2010, 05:19:41 pm
Oh, definitely. I did my warmup jogging upstairs from the smaller courts and saw some kids playing, so after I got my reactive work done I just kinda went, "hmmmm.... I wonder how high on the net I can touch now...." Wasn't really expecting to touch rim. Oh, and I confirmed (at least kinda close) the rim was at 10'. Tried doing it on the main courts after the basketball game was over. At first I didn't get it and I wondered why, so I just eyeballed it with my hand reaching towards the net, went to the one I had done it on earlier. Looked exactly the same. Couldn't get rim at first there either but then I realized I had finished squats about an hour earlier. Tried a couple more times and got it then, but only once. Still felt way cool.

Increased leg power ftw indeed.
gratz man, next stop grabbing rim

Definitely. It's not really something I worry about because I never play basketball and I'm not really too focused on vertical, but it is nice to have. Just another measure of how much I've improved.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on December 27, 2010, 11:51:59 pm
Monday 12/27/2010:

-Warmup
-Double leg bounds: 4x5
-MR Tuck Jumps: 4x10
-MR Pogos: 4x5

-Squats: 205x3x5  :personal-record:
-GHR: 8,7,6 (Kinda pr-ish. Never done eight before)
-BB Calf Raise: 155x4x10

-Pullups: 2x8 (very strict)
-Dips: 2x15

-Cooldown, Stretch + PWO shake.

Squats kinda hurt... I'll probably keep the weight there at least another week. Doing that much for reps started hurting my back. I gotta let it keep up with all the DL's. Aside from that, pretty good workout. Gym was closed way too long for my liking.
Title: Re: Scrawny to Brawny Journal
Post by: adarqui on December 28, 2010, 05:39:55 am
Monday 12/27/2010:

-Warmup
-Double leg bounds: 4x5
-MR Tuck Jumps: 4x10
-MR Pogos: 4x5

-Squats: 205x3x5  :personal-record:
-GHR: 8,7,6 (Kinda pr-ish. Never done eight before)
-BB Calf Raise: 155x4x10

-Pullups: 2x8 (very strict)
-Dips: 2x15

-Cooldown, Stretch + PWO shake.

Squats kinda hurt... I'll probably keep the weight there at least another week. Doing that much for reps started hurting my back. I gotta let it keep up with all the DL's. Aside from that, pretty good workout. Gym was closed way too long for my liking.

 :headbang: :headbang: :headbang: :headbang:

congrats!

protect that back by gripping the bar tight and getting alot of air in you before decent.. just in case you forget that, cue that before your set.

peace man
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on December 30, 2010, 12:32:46 am
Wednesday 12/29/2010:

-Warmup
-Sprint warmup: 4x10 yard sprints
-Single leg bounds: 5x5 each leg.

-Sprints. (on indoor track. 1 lap ~ 120m)
  -Jog lap
  -Run lap (70%)
  -400m pace lap (90-95%)
  -Walk lap
  -Rest 2 minutes
  -Repeat 3 more times. Alternating directions. (Because the corners are really tight and one leg take a bigger beating if you only go one direction)

-Shoulder warmup. (light lifts and junk)
-Bench Press: 140x3x5
-One armed DB Row: 55x4x5 each arm.
-Dips(+35 lbs.)/Pullups(BW): 3x8/3x6 (Full rest between super sets of course.)

-Stretch and PWO shake


Today felt pretty awesome aside from the bounds. My right leg feels really weak on those around my shin. When I first started I felt like if I weighed too much I'd just snap my leg at the shin... left feels fine though. (It wasn't a super painful kind of thing... it just felt really uncomfortable) Got slightly better towards the last set, but I still didn't like the feeling.

Bench was pretty awesome. Last rep felt like AF. HAHAHA, at the end of my workout I couldn't take my shirt off in the locker room, so I didn't bother changing and I just drove home right after.

Anyway... I had my sister take progress pics. I'll be posting them as soon as I finish uploading.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on December 30, 2010, 01:23:18 am
(http://i230.photobucket.com/albums/ee89/omarordonez/DSCF0287.jpg)
(http://i230.photobucket.com/albums/ee89/omarordonez/DSCF0285.jpg)
(http://i230.photobucket.com/albums/ee89/omarordonez/DSCF0284.jpg)
(http://i230.photobucket.com/albums/ee89/omarordonez/DSCF0288.jpg)
(http://i230.photobucket.com/albums/ee89/omarordonez/DSCF0292.jpg)
(http://i230.photobucket.com/albums/ee89/omarordonez/DSCF0295.jpg)
(http://i230.photobucket.com/albums/ee89/omarordonez/DSCF0294.jpg)
(http://i230.photobucket.com/albums/ee89/omarordonez/DSCF0297.jpg)
(http://i230.photobucket.com/albums/ee89/omarordonez/DSCF0296.jpg)
(http://i230.photobucket.com/albums/ee89/omarordonez/DSCF0293.jpg)
Title: Re: Scrawny to Brawny Journal
Post by: adarqui on December 30, 2010, 05:26:44 am
 :wowthatwasnutswtf:

you got the url to your old progress pics you posted? I don't remember you looking like that.. looks like some great progress, you're looking really lean and strong right now.. last few pics look diesel, especially this one:

(http://i230.photobucket.com/albums/ee89/omarordonez/DSCF0296.jpg)
Title: Re: Scrawny to Brawny Journal
Post by: DamienZ on December 30, 2010, 08:59:30 am
nice progess!!!
whats your weight now and how was it on these pics?

(http://i840.photobucket.com/albums/zz325/Zetsaz/15monthchange.jpg)
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on December 30, 2010, 12:49:38 pm
Haha, thanks for finding those, Damien. First pic on left that Damien posetd was probably 127 or 128. Second one wasn't too much heavier actually, probably not even 134. I weighed yesterday at the gym but their scale is off by some. 136.5.... I'm pretty sure that's off by at least a couple pounds, usually in light clothes on accurate scales I've been over 140.

I've never taken any back pictures. Those are the ones that surprised me the most because I actually look somewhat big from behind. The pictures I posted don't really do it justice, but I really like how my tris look when I flex. Same with the striations in my deltoids... those are my favorite.
Title: Re: Scrawny to Brawny Journal
Post by: DamienZ on December 30, 2010, 01:02:19 pm
oh, that's still very light!

keep doing what you do - it seems to work :highfive:
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on December 30, 2010, 01:13:48 pm
oh, that's still very light!

keep doing what you do - it seems to work :highfive:

Yeah... VERY light. I've always been really lean. Gaining weight is a problem. It's working right now, but VERY slowly. haha
Title: Re: Scrawny to Brawny Journal
Post by: DamienZ on December 30, 2010, 01:26:15 pm
oh, that's still very light!

keep doing what you do - it seems to work :highfive:

Yeah... VERY light. I've always been really lean. Gaining weight is a problem. It's working right now, but VERY slowly. haha

i know that problem lol
forcing yourself to eat when you're not the least bit hungry isn't fun... The cool thing is that once you gained weight it isn't that hard to keep it :)
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on December 30, 2010, 01:35:29 pm
oh, that's still very light!

keep doing what you do - it seems to work :highfive:

Yeah... VERY light. I've always been really lean. Gaining weight is a problem. It's working right now, but VERY slowly. haha

i know that problem lol
forcing yourself to eat when you're not the least bit hungry isn't fun... The cool thing is that once you gained weight it isn't that hard to keep it :)

True... usually my bodyweight is very consistent, even if I haven't worked out in a while.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on December 31, 2010, 05:29:32 pm
Gyms closed today and tomorrow..... (http://media.corrado-club.ca/albums/Misc-Stuff/FFFFUUUUUU.png)

Going out of town for the night.


I think I should just get my own gym. Workout whenever I want, never have to settle for the city's schedule.... or just move in with Damien.... haha.

Anway, I'll be hitting it hard again on Monday when school starts up. First indoor meet is in less than 3 weeks. I'm excited.  :wowthatwasnutswtf:
Title: Re: Scrawny to Brawny Journal
Post by: adarqui on January 01, 2011, 04:59:52 pm
sucks about the gym issue and ya, damien's gym is better than most gyms out there, his garage is epic.

having your own rack/gym etc is great, but i miss the variety of hot chix at commercial gyms.. :<

excited about indoor season too@!!@  :wowthatwasnutswtf:
Title: Re: Scrawny to Brawny Journal
Post by: DamienZ on January 01, 2011, 05:47:08 pm
hahaha xD

i hope my gym will be as good as now (or even better) when we move to another house...
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on January 01, 2011, 07:06:23 pm
sucks about the gym issue and ya, damien's gym is better than most gyms out there, his garage is epic.

having your own rack/gym etc is great, but i miss the variety of hot chix at commercial gyms.. :<

excited about indoor season too@!!@  :wowthatwasnutswtf:

Yeah.... problem is.... I go to the rec center's gym because I have a student discount and I get in free right after school. Most of the "chix" there are middle aged women or not so good looking girls from my school... the girls in track are pretty though. :D haha. Well, I guess there are quite a few good looking girls there, but not usually while I'm there doing weightlifting. (Everyone's left by the time I get a chance to show off to the ladies :( )
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on January 03, 2011, 09:11:25 pm
Monday 1/3/2011:

First training of the year. woot

-Warmup.
  -3 laps jog inside
  -Dynamic stretching
  -Sprint drills
  -Static Stretching
  -Hurdle technique drills

-Squats: 205x3x5
-GHR: 3x7 (Woot. Consistency = real pr this time.)
-Pullups: 3x8
-Hallway pushups: ~10 or so. (Basically, pushup, flip over, pushup... like retarded cartwheels down and back a short hall :D  haha)

-Core
  -Planks
  -Hell sits
  -15 pikes

-Stretch + PWO shake.


Squats felt okay... not quite as hard as last time I did 205, but it felt more fatiguing. Could be because I've gotten a little used to taking rhodiola rosea before workouts. Good workout, either way.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on January 05, 2011, 12:04:41 am
Tuesday 1/4/2011:

-Warmup
  -3 laps (indoor is now assumed until I mention otherwise. 1 lap is about 120m. I know for sure 13 1/2 is one mile)
  -Dynamic stretches (Leg swings)
  -Sprint drills
  -Static stretching
  -Hurdle drills. (walk-overs)

-400m training
  -Expected: sub 64 second on ~2 3/4 laps. (Roughly 350m if my calculations are right...)
  -1st run: 59 sec
  -Rest ~ 5 min.
  -2nd run: 58 sec
  -Rest
  -3rd run: 59 sec

-Core (30 second holds each)
  -Planks
  -6 inch leg raise x 3
  -Super mans x 3
  -15 pikes

-Stretch and PWO shake.



Indoor track is a real killer. Corners are way too sharp. Apparently it used to be banked but the weak people who weren't actually running on it were hurting their ankles... that's a shame because now the real dedicated people like the indoor track team (actually more of a wannabe club... not even an official club) have to slide on every turn. Oh well. Good workout overall. Aside from one thing... threw up again after the sprints. My stomach is so weak....
Title: Re: Scrawny to Brawny Journal
Post by: adarqui on January 05, 2011, 05:16:47 am
Tuesday 12/4/2010:

-Warmup
  -3 laps (indoor is now assumed until I mention otherwise. 1 lap is about 120m. I know for sure 13 1/2 is one mile)
  -Dynamic stretches (Leg swings)
  -Sprint drills
  -Static stretching
  -Hurdle drills. (walk-overs)

-400m training
  -Expected: sub 64 second on ~2 3/4 laps. (Roughly 350m if my calculations are right...)
  -1st run: 59 sec
  -Rest ~ 5 min.
  -2nd run: 58 sec
  -Rest
  -3rd run: 59 sec

-Core (30 second holds each)
  -Planks
  -6 inch leg raise x 3
  -Super mans x 3
  -15 pikes

-Stretch and PWO shake.



Indoor track is a real killer. Corners are way too sharp. Apparently it used to be banked but the weak people who weren't actually running on it were hurting their ankles... that's a shame because now the real dedicated people like the indoor track team (actually more of a wannabe club... not even an official club) have to slide on every turn. Oh well. Good workout overall. Aside from one thing... threw up again after the sprints. My stomach is so weak....


nice work on those 400's, recovered good.. you're in good shape right now, except for your stomach.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on January 05, 2011, 03:01:24 pm
Yeah, I'm feeling it too. I just don't like the indoor track. The corners slow me down too much. I should be at about 50 sec on a 350m for workouts. That's okay though.

OH. I forgot to mention. During my Monday squats I felt most of the pain on my quads. GHR kinda moved it over mostly to hamstrings, but I still didn't feel too much on my glutes. Yesterday, as soon as I started running, my quads felt fine, but it was my hamstrings and glutes that felt like they had taken a real beating the day before. Kind of interesting how that happens...
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on January 05, 2011, 11:35:41 pm
Wednesday 1/5/2011:

-Warmup (same as prior day)

-Sprint mechanics/strength
  -Resistance belt w/partner: 20m x 2

-Bench Press: 145x3x5 (Failure on final rep. Repeat weight next week)
-One arm DB Row: 60x3x5 (Awesome)
-Dips(+45#)/Pullups S1: 2x6

-Core
  -BW Squats (follow the leader type of thing...)
  -Planks (30 sec each)
  -Suit Cases x 15
  -Dead bug (weird thing.... 30 seconds each)
  -Hell sits (3 rotations. 20 sec ea. first rotation... 15 on second... 10 on third...)
  -10 pikes

-Stretch + PWO shake.


Pretty awesome day, much lighter than the rest of the week overall.
  
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on January 06, 2011, 11:17:21 pm
I just realized all my other posts said 12/x/2010.... LOL. fixing that now.

Thursday 1/6/2011:

-Track Warmup

-400m accelerations (~120-130m laps)
  -1 lap jog
  -1 lap run
  -1 lap sprint. (400 pace)
  -1 lap walk
  -Rest until next group is finished (~3 min)
  -Repeat 2x more.

-Stairs (x3)
  -Right leg bound up (ea. step)
  -Squat each step on the way down
  -Left leg bound (ea. step)
  -Walk down
  -Double leg bounds (every other step)
  -Squat down
  -High knee/runner up (ea. step)
  -Walk down

-Core
  -Follow the leader BW squats
  -25 crunches
  -Planks. (added elbow variation... 15 sec hold each)
  -Follow the leader hell sits (time varies)
  -15 pikes

-Stretch + PWO shake.


Notes: Actually a pretty hard day on the quad, but I'm still feeling the runs bring out the soreness in my posterior chain more than ever. I feel like my sprints are actually implementing the back more now. (<--- super useful for hurdles) Hurdle technique day tomorrow. Runs are really easy so I might add some weightlifting and take the whole weekend off. Excited for next Saturday.

Notes #2: This is a long way off, but I think this summer (or after a small deload phase after track season) I want to focus on strength. I don't mean just get to the weightroom and do near max rep stuff... I want that to be part of it too, but I really want it to focus on the craziest stuff possible. Single leg squats (weighted) and one arm pushups included. Possibly attempt to build up to a single arm pullup. I just want to do something to get absurdly strong. Not really going to worry about the weight. At my current size some will pack on from increased diet and muscle strengthening. Turn me into the little engine that could :P haha
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on January 06, 2011, 11:25:45 pm
Side note #3: Been reading about the stomach stuff. It's not an uncommon problem, even for elite athletes. Most common idea I've read is the body sends blood from the stomach to necessary muscles once the anaerobic running is done and you become nauseated and sometimes puke. Blood gets to the muscles after you finish the high intensity stuff (because that's at least mostly anaerobic) and that's why the puking comes a couple minutes after my runs. Not too big of a deal. One possible solution is to make sure my stomach is empty before high intensity stuff. (Not happening. Plus I've been through that before, it's not really any better) I THINK digestive enzymes might help. (I've taken them before) I've also noticed I could be using much more fluids throughout the day, and some during the workout. That should at least make it a lesser problem.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on January 07, 2011, 08:24:44 pm
Thursday 1/7/2011:

-Track Warmup

-Hurdle run throughs/starts
  -About 15 runs over just 2 hurdles

-Squats: 210x2x2, 215x2x2  :personal-record: (easy)
-DL: Worked up to 255x3
-Dips/pullups: 2x5

-Stretch + PWO shake.


Squats were fun. Especially since the PR felt easier than usual. Maybe I worked up to the weight too fast, but I think I just don't like the form I'm using. I kinda liked the sumo style I was using last week. Still not sure what I should do for weightlifting next week leading up to my meet. Just go lighter? Slightly different routine? Taper?
Title: Re: Scrawny to Brawny Journal
Post by: adarqui on January 08, 2011, 07:12:56 pm
Thursday 1/7/2011:

-Track Warmup

-Hurdle run throughs/starts
  -About 15 runs over just 2 hurdles

-Squats: 210x2x2, 215x2x2  :personal-record: (easy)
-DL: Worked up to 255x3
-Dips/pullups: 2x5

-Stretch + PWO shake.


Squats were fun. Especially since the PR felt easier than usual. Maybe I worked up to the weight too fast, but I think I just don't like the form I'm using. I kinda liked the sumo style I was using last week. Still not sure what I should do for weightlifting next week leading up to my meet. Just go lighter? Slightly different routine? Taper?

well, if you like how you are feeling a few days after those sessions, I would actually keep them in place.. you want to hit your last session 3-4 days from your meet day, days after that should be meet-prep stuff or active rest..

if you want to change it up a bit, i'd do squat, ghr, push, pull, calf in one workout, volume being 3 x 3-5 except for calf (3 x 10 etc) & ghr (3 x ALMOST failure, don't go complete failure), not going to complete failure (submax effort method, leave reps in the tank).. you basically just want to stimulate the entire body, every muscle group and some big movements, so squat, bench, pullups or db row.

so it all depends on your meet-prep work you're doing.. don't tire youself out on any lifts, but go heavy enough to really keep that strength stimulus in there and have those muscle groups potentiated for a few days after each session. if you got in two workouts next week that'd be good, but you want a nice full body workout 3-4 days prior to your event.

peace man!
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on January 11, 2011, 09:26:13 pm
Tuesday 1/11/2011:

-Track Warmup

-Sprints: 400m intervals
  -Sprints straights, jog curves for 3 laps. (on indoor of course)
  -Rest ~4-5 min.
  -Repeat 3x more.

-Core (with trivia game. Hold until question is answered)
  -BW squats. (quads burned like hell)
  -Planks
  -6 inch + hold
  -10 pikes

-Stretch + PWO shake.

Runs felt amazing. Pushed my body more than usual. Towards my last one I felt really tired, but I didn't feel like I slowed down at all. Heart murmur felt like it was acting up though... kind of a stingy pain below my left pec and a little towards the side of my body. Definitely not a side ache... wasn't very pleasant, but at the same time it didn't really affect my running and I didn't feel like puking. Plus I still performed very well. I plan on doing full body tomorrow for weights. Couldn't get in yesterday, but I was helping a family friend with construction on his house. (I felt like my toes were going to get frost bite... not fun)
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on January 13, 2011, 12:25:38 am
Wednesday 1/12/2011:

-Track Warmup

-Weights
  -Squat: 210x2x5, 200x1x5 ( :personal-record:, sort of... I was advised by a coach to go lower to hit hip flexors more so I changed my third set to 200 and went deeper. I think I'll start back at 200 and keep the increased depth. It hit other areas that I felt were weaker, plus I had no problem going as far as I did because of long legs or anything...)
  
  -DB bench press: 60lbx4x5 (post injury  :personal-record:) ....( actually that's where I was the day I tore my shoulder... I'm feeling good about it)
  
  -GHR S1: 3x8  :personal-record: (FELT AMAZING, HAMSTRINGS ARE STILL COOKED)
  -Seated rows S1: 180x3x8 (PR'ish... maybe. Never really keep track)

  -Stretch and PWO shake


Probably one of the best days I've had, getting 60 in each hand for DB press felt good, progress on that has been slow until now, so I'm excited to see what happens. Going up to that weight really showed me the difference in strength between my right and left though... probably the most satisfying lift of the day. Nothing too special with the squats, from what I saw, I didn't really like the depth on the 210's but 200 felt pretty good at a deeper squat.

Side note: I did GHR and seated rows as an upper/lower superset like I did when I was doing the Scrawny to Brawny program. Also, while I was in the locker room, one of my friends that I used to lift with all the time (the one who recently screwed up his shoulder) mentioned that my lats look wider and my back was looking thicker. That made me pretty happy because he sees me all the time, and even he noticed. Overall, it's been a great day for everything.
Title: Re: Scrawny to Brawny Journal
Post by: adarqui on January 14, 2011, 02:53:52 am
Wednesday 1/12/2011:

-Track Warmup

-Weights
  -Squat: 210x2x5, 200x1x5 ( :personal-record:, sort of... I was advised by a coach to go lower to hit hip flexors more so I changed my third set to 200 and went deeper. I think I'll start back at 200 and keep the increased depth. It hit other areas that I felt were weaker, plus I had no problem going as far as I did because of long legs or anything...)
  
  -DB bench press: 60lbx4x5 (post injury  :personal-record:) ....( actually that's where I was the day I tore my shoulder... I'm feeling good about it)
  
  -GHR S1: 3x8  :personal-record: (FELT AMAZING, HAMSTRINGS ARE STILL COOKED)
  -Seated rows S1: 180x3x8 (PR'ish... maybe. Never really keep track)

  -Stretch and PWO shake


Probably one of the best days I've had, getting 60 in each hand for DB press felt good, progress on that has been slow until now, so I'm excited to see what happens. Going up to that weight really showed me the difference in strength between my right and left though... probably the most satisfying lift of the day. Nothing too special with the squats, from what I saw, I didn't really like the depth on the 210's but 200 felt pretty good at a deeper squat.

Side note: I did GHR and seated rows as an upper/lower superset like I did when I was doing the Scrawny to Brawny program. Also, while I was in the locker room, one of my friends that I used to lift with all the time (the one who recently screwed up his shoulder) mentioned that my lats look wider and my back was looking thicker. That made me pretty happy because he sees me all the time, and even he noticed. Overall, it's been a great day for everything.

great post, great job on PR's, great session.. ya man you look way bigger than your initial pics on this forum.

going deeper on squat is going to hit the glutes/hams harder, not really the hip flexors.. for hip flexor stuff you really need direct isolation work.. 4-way hip, bands, BSS can hit them.

 :headbang:
Title: Re: Scrawny to Brawny Journal
Post by: LBSS on January 14, 2011, 10:22:17 am
How's weight gain going?
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on January 14, 2011, 08:08:37 pm
Wednesday 1/12/2011:

-Track Warmup

-Weights
  -Squat: 210x2x5, 200x1x5 ( :personal-record:, sort of... I was advised by a coach to go lower to hit hip flexors more so I changed my third set to 200 and went deeper. I think I'll start back at 200 and keep the increased depth. It hit other areas that I felt were weaker, plus I had no problem going as far as I did because of long legs or anything...)
 
  -DB bench press: 60lbx4x5 (post injury  :personal-record:) ....( actually that's where I was the day I tore my shoulder... I'm feeling good about it)
 
  -GHR S1: 3x8  :personal-record: (FELT AMAZING, HAMSTRINGS ARE STILL COOKED)
  -Seated rows S1: 180x3x8 (PR'ish... maybe. Never really keep track)

  -Stretch and PWO shake


Probably one of the best days I've had, getting 60 in each hand for DB press felt good, progress on that has been slow until now, so I'm excited to see what happens. Going up to that weight really showed me the difference in strength between my right and left though... probably the most satisfying lift of the day. Nothing too special with the squats, from what I saw, I didn't really like the depth on the 210's but 200 felt pretty good at a deeper squat.

Side note: I did GHR and seated rows as an upper/lower superset like I did when I was doing the Scrawny to Brawny program. Also, while I was in the locker room, one of my friends that I used to lift with all the time (the one who recently screwed up his shoulder) mentioned that my lats look wider and my back was looking thicker. That made me pretty happy because he sees me all the time, and even he noticed. Overall, it's been a great day for everything.

great post, great job on PR's, great session.. ya man you look way bigger than your initial pics on this forum.

going deeper on squat is going to hit the glutes/hams harder, not really the hip flexors.. for hip flexor stuff you really need direct isolation work.. 4-way hip, bands, BSS can hit them.

 :headbang:

I could use more glutes and hams... Yeah, actually some of the sprint mechanics stuff we've done (high knees, etc...) has been increased slightly this year. Hip flexors get a little tired just after that part of the warm up lately. I feel like dropping the weight and doing full squats. Check how it works maybe for the next couple months and decide then whether or not I wanna keep doing them.

How's weight gain going?

Strangely enough (at least from what the crappy gym scale is telling me), weight gain ISN'T going. I haven't really gained much weight at all, but my strength has increased a lot. That may change since I'll be eating a lot more often now that my more work intense classes are over. With meets starting and more time to actually prepare meals and snacks throughout the day, I'll be eating a lot more than before. Who knows. I'll try to buy my own scale within the next week so I can track it daily at home without having to worry about idiot high schoolers breaking the scales at the rec. (yeah, I know I'm there too, but I swear some of the kids at the gym are half retarded...)
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on January 14, 2011, 08:24:15 pm
Friday 1/14/2011:

Pre-meet day.

-Track warmup

-Hurdle leg technique drills (over 5 hurdles)
  -Right leg lead x3
  -Left leg lead x3
  -Right leg trail x3
  -Left leg trail x3
  -Lead/trail (as if in race, but in really light jog) x3 with each lead

-Hurdle run throughs (over 3 hurdles)
  -Technique from standing start into sprint x10-12 (not really sure)

-Block starts x2

-Stretch + PWO shake.


Pretty good overall. First couple of sprints were pretty off and I couldn't 3 step between the hurdles but that was fixed after the first two. Felt strong and fast, a lot of power in and out of each hurdle. Only real problem was my lead arm was coming too far back out of the first hurdle every time. Bad habit, I guess, but most of the other bad habits I've had seem to be gone. Felt kind of tired after my runs. Really hungry. Not sure why, I had plenty of food. Planning on eating a lot of fruit tonight + rice and some chicken soup my mom made. Tomorrow I'll have 4 eggs a couple hours early. 8oz. of coffee about 1 hr before my events start and very small amount of fruit between events. (I've always performed better like that. If I'm completely empty I feel like puking and I get really tired, even after only my first event) OH, and definitely tons of water tonight and tomorrow.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on January 15, 2011, 04:15:47 pm
Saturday 1/14/2011:

MEET DAY

-Warmup
  -Light jog, 2 laps. (USU indoor track = 200m)
  -Leg swings
  -Sprint drills (high knee, skips and stuff)
  -Lead leg drills
  -Trail leg drills
  -Hurdle run throughs. Just a few really light over short hurdles

-Long jump
  -5.21 meters
  -Only took one jump. Just wasn't feeling it. May have been the reason for my tension and slight fatigue into 60HH.
  - ~17'1"
  -Somehow took me 10th out of 20. I regret scratching my last jumps now. Probably could have made finals if I actually tried again.

-60M High Hurdles
  -10.21
  -AWFUL
  -First race, tensed up. Came too high over first hurdles, dipped trail leg and hit the first few with my ankle. Four stepped into last one
  -Must remember to RELAX.

-60M Dash
  -7.78
  - :personal-record: (Don't think I ever broke 8 last year. Was .1 seconds off my friend Tyler, who just missed state for 100m last year)
  -Very light and loose. Better turnover and strength would quickly drop that. Start from blocks was slow. (Full squat might help?)
  -Very satisfied
  - ~16 or 17 out of something close to 40. Ran against people in better divisions and people who have been state finalists.
  -Again... very satisfied.

-400m
  -55.1x hand time. (had to leave early, so I couldn't wait for official results)
  -INDOOR  :personal-record: (53.7x record outdoors, previous indoor record was 58.x)
  -Underestimated sharpness of first curve on the 200m track. Could have had a significantly better start. (Standing start)
  -Cut off by some black guy towards the end of the first lap. Forced to slow down 2nd time into first curve to pass him on straightaway.
  -Apparently I was significantly faster second time, though I felt like my last 50m were slowed down
  -Lactic acids caught up with me last 50m. (significantly better than last 150m from last year)
  - ~1min after race, glutes and hams felt downright fried. Like... overcooked. Quads weren't nearly as bad.
  -Seem to be becoming posterior chain dominant on longer sprints. (Exactly what I want, I always had ham problems last year)
  -MOST SATISFYING EVENT OF THE DAY

-Light jog after walking for a bit and letting lactic acid dissipate a bit after 400m
-Light dynamic/static stretching

-Shower + PWO shake.


Disappointed by my hurdles since that's supposed to be my main event. Felt really fatigued throughout. Felt fantastic during warmup, but after my single long jump I just felt like sleeping. Oddly enough, when I had a long break I didn't feel like laying down, because getting back up made me a little light headed and more tired. May have been the coffee I had. Plan on staying off indefinitely in favor of mildly caffeinated green tea more regularly like I did over the summer. I always felt really good on that.
Hurdles definitely need more work, but I'm quite satisfied with the rest of my events even despite the fatigue. I can almost guarantee 52.xx on 400m if I start stronger and don't let my competition block me off.
Title: Re: Scrawny to Brawny Journal
Post by: adarqui on January 15, 2011, 07:31:23 pm
Saturday 1/14/2011:

MEET DAY

-Warmup
  -Light jog, 2 laps. (USU indoor track = 200m)
  -Leg swings
  -Sprint drills (high knee, skips and stuff)
  -Lead leg drills
  -Trail leg drills
  -Hurdle run throughs. Just a few really light over short hurdles

-Long jump
  -5.21 meters
  -Only took one jump. Just wasn't feeling it. May have been the reason for my tension and slight fatigue into 60HH.
  - ~17'1"
  -Somehow took me 10th out of 20. I regret scratching my last jumps now. Probably could have made finals if I actually tried again.

damn.. ya man i mean if you are trying to save energy for another even then fine, but, don't let an initial jump get in your head.




Quote
-60M High Hurdles
  -10.21
  -AWFUL
  -First race, tensed up. Came too high over first hurdles, dipped trail leg and hit the first few with my ankle. Four stepped into last one
  -Must remember to RELAX.

damn :/




Quote
-60M Dash
  -7.78
  - :personal-record: (Don't think I ever broke 8 last year. Was .1 seconds off my friend Tyler, who just missed state for 100m last year)
  -Very light and loose. Better turnover and strength would quickly drop that. Start from blocks was slow. (Full squat might help?)
  -Very satisfied
  - ~16 or 17 out of something close to 40. Ran against people in better divisions and people who have been state finalists.
  -Again... very satisfied.

 :headbang: :headbang: :headbang: :headbang: :headbang:

well full squat shouldn't be that much more effective than half, in that position.. lunges however, definitely would have some increased transfer to coming out of blocks.





Quote
-400m
  -55.1x hand time. (had to leave early, so I couldn't wait for official results)
  -INDOOR  :personal-record: (53.7x record outdoors, previous indoor record was 58.x)
  -Underestimated sharpness of first curve on the 200m track. Could have had a significantly better start. (Standing start)
  -Cut off by some black guy towards the end of the first lap. Forced to slow down 2nd time into first curve to pass him on straightaway.
  -Apparently I was significantly faster second time, though I felt like my last 50m were slowed down
  -Lactic acids caught up with me last 50m. (significantly better than last 150m from last year)
  - ~1min after race, glutes and hams felt downright fried. Like... overcooked. Quads weren't nearly as bad.
  -Seem to be becoming posterior chain dominant on longer sprints. (Exactly what I want, I always had ham problems last year)
  -MOST SATISFYING EVENT OF THE DAY

 :headbang: :headbang: :headbang: :headbang: :headbang: :headbang:

awesome, no puking too? PR




Quote
-Light jog after walking for a bit and letting lactic acid dissipate a bit after 400m
-Light dynamic/static stretching

-Shower + PWO shake.


Disappointed by my hurdles since that's supposed to be my main event. Felt really fatigued throughout. Felt fantastic during warmup, but after my single long jump I just felt like sleeping. Oddly enough, when I had a long break I didn't feel like laying down, because getting back up made me a little light headed and more tired. May have been the coffee I had. Plan on staying off indefinitely in favor of mildly caffeinated green tea more regularly like I did over the summer. I always felt really good on that.
Hurdles definitely need more work, but I'm quite satisfied with the rest of my events even despite the fatigue. I can almost guarantee 52.xx on 400m if I start stronger and don't let my competition block me off.

could have def been the coffee that had you feeling a little uneasy at the start, but, after you ran those hurdles you seemed to finally be warmed up pretty good.. in your warmup, did you do any MAX effort 10's? make sure you get some max effort 10's, either from standing start or block starts.. make sure you are actually firing on all cylinders before just out of nowhere going into long jump etc with only submax efforts.. could have been the reason why you had a weird response.

short ME 10m (5-6 strides) sprints, from blocks or standing, should have no negative effect at all, instead, they should really wake you up and get you ready to go MAX effort for the event on a dime.. just make sure you coast out the decel on the 10's, don't want an intense deceleration.

great work, sucks about the hurdles, but, pretty apparent that you should be setting some PR's there given the 60m-dash and 400m.

peace man!
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on January 15, 2011, 08:19:37 pm
Saturday 1/14/2011:

MEET DAY

-Warmup
  -Light jog, 2 laps. (USU indoor track = 200m)
  -Leg swings
  -Sprint drills (high knee, skips and stuff)
  -Lead leg drills
  -Trail leg drills
  -Hurdle run throughs. Just a few really light over short hurdles

-Long jump
  -5.21 meters
  -Only took one jump. Just wasn't feeling it. May have been the reason for my tension and slight fatigue into 60HH.
  - ~17'1"
  -Somehow took me 10th out of 20. I regret scratching my last jumps now. Probably could have made finals if I actually tried again.

damn.. ya man i mean if you are trying to save energy for another even then fine, but, don't let an initial jump get in your head.


It wasn't really just the distance I got. That was kinda discouraging, but not too bad. It was mostly the fatigue, I felt way to beat, and I really would rather perform better on that 400 since that's a much more competitive event for me anyway.


Quote
Quote
-60M High Hurdles
  -10.21
  -AWFUL
  -First race, tensed up. Came too high over first hurdles, dipped trail leg and hit the first few with my ankle. Four stepped into last one
  -Must remember to RELAX.

damn :/


Yeah, I think that one was mostly just a mental/fatigue issue. Definitely not the best day I've had for hurdles.


Quote
Quote
-60M Dash
  -7.78
  - :personal-record: (Don't think I ever broke 8 last year. Was .1 seconds off my friend Tyler, who just missed state for 100m last year)
  -Very light and loose. Better turnover and strength would quickly drop that. Start from blocks was slow. (Full squat might help?)
  -Very satisfied
  - ~16 or 17 out of something close to 40. Ran against people in better divisions and people who have been state finalists.
  -Again... very satisfied.

 :headbang: :headbang: :headbang: :headbang: :headbang:

well full squat shouldn't be that much more effective than half, in that position.. lunges however, definitely would have some increased transfer to coming out of blocks.


Where do I add them to my routine? haha



Quote
Quote
-400m
  -55.1x hand time. (had to leave early, so I couldn't wait for official results)
  -INDOOR  :personal-record: (53.7x record outdoors, previous indoor record was 58.x)
  -Underestimated sharpness of first curve on the 200m track. Could have had a significantly better start. (Standing start)
  -Cut off by some black guy towards the end of the first lap. Forced to slow down 2nd time into first curve to pass him on straightaway.
  -Apparently I was significantly faster second time, though I felt like my last 50m were slowed down
  -Lactic acids caught up with me last 50m. (significantly better than last 150m from last year)
  - ~1min after race, glutes and hams felt downright fried. Like... overcooked. Quads weren't nearly as bad.
  -Seem to be becoming posterior chain dominant on longer sprints. (Exactly what I want, I always had ham problems last year)
  -MOST SATISFYING EVENT OF THE DAY

 :headbang: :headbang: :headbang: :headbang: :headbang: :headbang:

awesome, no puking too? PR


Absolutely none. :P I think it was a huge combo of factors. Lack of proper hydration, empty stomach, etc... I didn't feel bad at all today though.


Quote
Quote
-Light jog after walking for a bit and letting lactic acid dissipate a bit after 400m
-Light dynamic/static stretching

-Shower + PWO shake.


Disappointed by my hurdles since that's supposed to be my main event. Felt really fatigued throughout. Felt fantastic during warmup, but after my single long jump I just felt like sleeping. Oddly enough, when I had a long break I didn't feel like laying down, because getting back up made me a little light headed and more tired. May have been the coffee I had. Plan on staying off indefinitely in favor of mildly caffeinated green tea more regularly like I did over the summer. I always felt really good on that.
Hurdles definitely need more work, but I'm quite satisfied with the rest of my events even despite the fatigue. I can almost guarantee 52.xx on 400m if I start stronger and don't let my competition block me off.

could have def been the coffee that had you feeling a little uneasy at the start, but, after you ran those hurdles you seemed to finally be warmed up pretty good.. in your warmup, did you do any MAX effort 10's? make sure you get some max effort 10's, either from standing start or block starts.. make sure you are actually firing on all cylinders before just out of nowhere going into long jump etc with only submax efforts.. could have been the reason why you had a weird response.

short ME 10m (5-6 strides) sprints, from blocks or standing, should have no negative effect at all, instead, they should really wake you up and get you ready to go MAX effort for the event on a dime.. just make sure you coast out the decel on the 10's, don't want an intense deceleration.

great work, sucks about the hurdles, but, pretty apparent that you should be setting some PR's there given the 60m-dash and 400m.

peace man!


Wow... I forgot the max effort 10's for warmup. I really only did a few submax stuff right before the race. What I do outdoors that I didn't get to do much in here, is just some near max sprints into the first hurdle at race height, just to get comfortable going over. I think not doing that made me uneasy during the race. I still didn't like having the coffee. I think all it really did for me was throw me off. No caffeine is also not so great since in the past it's kinda just been there even in small amounts. Green tee should help with that. Better luck next time... on everything for sure.
Title: Re: Scrawny to Brawny Journal
Post by: Clarence on January 15, 2011, 09:32:37 pm
Great Job in the relay!!!

http://www.youtube.com/watch?v=MFCNVvvmxNw
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on January 15, 2011, 09:35:06 pm
Great Job in the relay!!!

http://www.youtube.com/watch?v=MFCNVvvmxNw

Already saw it. It would be twice as funny if I had actually been in a relay today.  :uhhhfacepalm:
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on January 16, 2011, 10:26:24 pm
Sunday 1/16/2011:

DOMS update:

Post competition days are always rough on me. I'll be posting exactly where I'm hurting and possible reasons

Feet: left, on ball, just before little toe. Definitely caused by the first 50m in my 400m. Curves were much sharper than expected and force of my entire body on a single spot on my left foot makes it pretty easy to blister. Healed by this morning, hurting mostly yesterday.

Calves: Mild soreness, dominant on the outside and more on the right leg. Most likely caused by spikes. Haven't used for 2 months. Being higher on the toes means more calf exertion.

Quads: Very mild soreness. Not even noticeable anymore.

Hamstrings: Severe soreness/tension. Definitely from the last 50m in the 400m. A lot of muscle fiber tearing. Goes to show how much more I'm using the posterior chain in races. It used to be that my quads would feel the worst because they'd have to do most of the work themselves.

Hip flexors: Moderate-high soreness: Can't say it was from the hurdles or 60m. Everything really happened on the 400m. Muscle fiber tearing seems steep considering how it feels. Most likely from last ~100m of 400m when keeping my knees high during run was most important in keeping my pace.

External obdominal obliques: Moderate soreness. Last 50m of 400m. Extensive use probably occurred when my legs were giving out and my hip flexors could no longer do the job of keeping knees high alone. More muscles started being recruited when lactic acid and fatigue caught up with the larger muscles towards the end of the race. Or at least that's what it feels like

Traps: Mild soreness. I do remember my whole body feeling heavy towards the end of the 400m, particularly my arms. Forced to focus on arm motion to keep good sprint form all the way to finish.



Overview: I feel like my full body was used throughout each race, even though it was drastically more noticeable after the 400m. Full body is being used to propel my body forward, rather than just quads/calves like last track season. Usually that's where I felt the worst last season after meet days, but this time around, for the most part, it's my whole body.

Title: Re: Scrawny to Brawny Journal
Post by: adarqui on January 18, 2011, 02:40:54 am
Sunday 1/16/2011:

DOMS update:

Post competition days are always rough on me. I'll be posting exactly where I'm hurting and possible reasons

Feet: left, on ball, just before little toe. Definitely caused by the first 50m in my 400m. Curves were much sharper than expected and force of my entire body on a single spot on my left foot makes it pretty easy to blister. Healed by this morning, hurting mostly yesterday.

Calves: Mild soreness, dominant on the outside and more on the right leg. Most likely caused by spikes. Haven't used for 2 months. Being higher on the toes means more calf exertion.

Quads: Very mild soreness. Not even noticeable anymore.

Hamstrings: Severe soreness/tension. Definitely from the last 50m in the 400m. A lot of muscle fiber tearing. Goes to show how much more I'm using the posterior chain in races. It used to be that my quads would feel the worst because they'd have to do most of the work themselves.

Hip flexors: Moderate-high soreness: Can't say it was from the hurdles or 60m. Everything really happened on the 400m. Muscle fiber tearing seems steep considering how it feels. Most likely from last ~100m of 400m when keeping my knees high during run was most important in keeping my pace.

External obdominal obliques: Moderate soreness. Last 50m of 400m. Extensive use probably occurred when my legs were giving out and my hip flexors could no longer do the job of keeping knees high alone. More muscles started being recruited when lactic acid and fatigue caught up with the larger muscles towards the end of the race. Or at least that's what it feels like

Traps: Mild soreness. I do remember my whole body feeling heavy towards the end of the 400m, particularly my arms. Forced to focus on arm motion to keep good sprint form all the way to finish.



Overview: I feel like my full body was used throughout each race, even though it was drastically more noticeable after the 400m. Full body is being used to propel my body forward, rather than just quads/calves like last track season. Usually that's where I felt the worst last season after meet days, but this time around, for the most part, it's my whole body.



great write up, loved it!

 :headbang:

next meet you'll do even better when you get those short max efforts in before the races.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on January 25, 2011, 12:33:08 am
Monday 1/24/2011:

-Warmup
  -60% run (30m)
  -Dynamic ham stretch
  -70% run
  -Dynamic groin stretch
  -80% run
  -Butterfly stretch
  (you get the idea, to full sprint with stretch in between)
  -A skip
  -B skip
  -Butt kicks
  -Running A's
  -Running C's

-Weights
  -Squat: Warmup: 5x110
               work out: 6x135, 6x145, 6x155
  -S1: DB Snatch: 35lbx3x6 (easy)
  -S1: Glute-Ham Raise: 3x6
  -S2: Y-raise: 5 lb plates x 2 x 12  (even with 5's I could definitely feel the weakness in my left shoulder)
  -S2: Single Arme DB rows: 50lbx2x6

-Core Rotation (First three done in circuit, last called by coach)
  -Leg throws: 3x10 each side (with partner, holding ankles, throw legs to each side 10 times)
  -Bar Oblique: 3x10 w/25lb on bar(weight on one end of barbell, hack to each side. Hurt like hell.)
  -Hanging leg raises (Not really): 3x10 (not sure what to call them. Hanging on bar, knees up, turn knees to each side x10)

  -Pullover situps: 25lb plate, touch each side when ordered to do so.
                             19 total touches each side, set one.
                             15 total touches each side, set two.

-Stretch and PWO Shake


Going DEEP on squats. still not used to it. Even 155 feels pretty heavy. Doesn't help that I've been gone for half a week for All-State band (freakin' AMAZING, btw). Pardon the sloppiness. Indoor track got an official coach. Not really sure what to call some of the stuff or how to describe them. Finally got my new computer. Still setting everything up, but I'll probably have some videos I've been meaning to post up.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on January 26, 2011, 12:13:43 am
Tuesday 1/25/2011:

-Dynamic warmup

-Indian runs: 10 laps indoors

-Aerobic/explosive rotation:
  -BW squats x 30 sec.
  -Lunges       x 30 sec.
  -Tuck jumps x 30 sec.
  -Squat lunges x 30 sec. (explosive lunges? don't really know the name for sure, we just called them squat lunges)
  -Rest 5 min.
  -Repeat

-Burpees: 2 x 1 min
  -4 min. rest between sets.

-Stretch + PWO shake


Good crap today hurt. I didn't realize how sore I was until I got to the tuck jumps. Quads were on fire in the air and my glutes/hams felt like jello during the rest periods. Strangely it's my right delt that's more sore from the y-raises yesterday. Top of my left forearm is hurting though. Back soreness is more than usual from the single arm rows.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on January 26, 2011, 11:30:31 pm
Wednesday 1/26/2011:

-Dynamic warmup. (Sprint, dynamic stretch, spring, etc...)
-Sprint Drills

-Partner drills
  -Leg drive, leaning on partner.
  -Plate pushes

-Core
  -All Americans (Planks)
  -1 min each position, no rest between
  -8 min total

-Hurdle technique
  -3 sprints over 3 hurdles.

-Stretch and PWO shake.


-Notes: My ass hurts.... from the last two days of workouts... that is all.
Title: Re: Scrawny to Brawny Journal
Post by: adarqui on January 27, 2011, 10:58:29 pm
Wednesday 1/26/2011:

-Dynamic warmup. (Sprint, dynamic stretch, spring, etc...)
-Sprint Drills

-Partner drills
  -Leg drive, leaning on partner.
  -Plate pushes

-Core
  -All Americans (Planks)
  -1 min each position, no rest between
  -8 min total

-Hurdle technique
  -3 sprints over 3 hurdles.

-Stretch and PWO shake.


Quote
-Notes: My ass hurts.... from the last two days of workouts... that is all.

hah, cracked me up for some reason..

that's good tho ;d

pc
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on January 31, 2011, 08:08:17 pm
Haven't been able to update journal in a while. Here's my catch-up.

Thursday 1/27/2011:

-Progressive warmup
-Light lower leg stuff
-Core

-Just a recovery day

Friday 1/28/2011:

-Progressive warmup (sprint, dynamic stretch, spring, etc...)
-Running drills

-Weights
  -Clean Pulls: 105x3x5
  -RDL: 145x3x5
  -Bicep Curl S1: 25x3x10 (each arm, for bicep and tricep)
  -Tricep ext S1: 20x3x10
  -Calf Raises S1: 45x3x10 (elevated toes, holding 45 lb plate)

-Core
-PWO Shake


Monday 1/31/2011:

-Progressive warmup
-Running drills
-Sprint: 30m, down and back x 2
-Prisoner squats: 10 (BW, deep)

-Weights
  -Squats: 105x5, 140x6, 150x6, 160x6 (seems like I've lost strength but my depth is as far as my body will let me now)
  -DB Snatch S1: 40x3x6 each hand
  -GHR S1: 3x6 (10lb plate extra weight on last one)
 
  -Y-raise S2: 5x2x12 (felt light at first, but by the end even the 5 lb plates were noticeable on my weaker shoulder)
  -Single arm row S2: 55x2x6 each arm

-Core
  -3 position V-sits S1: 3x1 min.
  -Hang L scissors S1: 3x30 sec.
  -Walking DB Pushups S1: 3x4 DB

-Stretch + PWO shake


Walking DB pushups are kinda fun. We had 4 very small dumbbells set up in a line, spaced about 15 in apart. Push up on ground, right arm to DB and left on ground, both arms on DB, left arm on DB and right on ground, left arm on first DB and right on 2nd DB.... etc.... Ends up being like 17 or 18 pushups each time, or something like that, but in many different positions.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on February 06, 2011, 11:33:11 pm
Been spending pretty much all the free time I have getting ready for my trumpet scholarship auditions next Saturday. May not be able to update journal this week again. This past week looked pretty much the same as the week before except Friday was a pre-meet workout. Super light. A few accelerations and top speed stuff... and done. Meet yesterday. Not much to say, here are my times:

60m Hurdles: 9.47 sec: Indoor  :personal-record: (19th of 39)

60m Dash: 7.8  (43rd out of 102... or something like that)

200m: 24.74  (44th out of 103)


Woke at at 5 am. No sleep until after events were done. Taught that body tries to go back into sleep mode and doesn't become fully stimulated, so no sleep for me on the drive to the Utah Olympic Oval.

Food night before: beef and veggie burrito. Quinoa and chicken. 2 bananas. Tortilla. Plenty of water.

Food day of: Bowl of shredded wheat. Banana. Cup of green tea.

Food during meet: Orange. Apple. 1 1/2 pb and honey sandwiches.


Felt MUCH more energized and fired up this time around. Felt wide awake and ready during the hurdles. Even though it's an indoor PR, I think I can be much faster if I have some more time to practice over hurdles. First out of the blocks on my hurdle race. 1st place in my heat. Recording looked like my start was good, but acceleration was poor. Gotta work more on that.

My placing seems mediocre and almost demoralizing to me, but I remind myself that most of the guys there are from 5A schools (I'm in 4A) or track clubs that train year round. In reality I'm only mediocre in the fastest group of high schoolers in the state. Haha

I'll try to make some time to keep journal updated this week. Progress needs logging.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on February 07, 2011, 07:50:57 pm
Monday 2/7/2011:

-Progressive warmup
-High knee drill. (Knee up, tall body, alternate...)
-Walking high knee: 10m*2
-Walking high knee with 13# medicine ball overhead: 10m*3
-Skipping A's: 10m*2 (focus on hip position, tall straight body)
-Skipping A's+MB Overhead: 10m*2
-Skipping B's: 10m*2
-Skipping B's+MB Overhead: 10m*2
-Bounding: 20m*1

-Squats: 105x6, 145x5, 155x5, 175x5

-Core:
  -Hanging leg raises S1: 3x5 (toes to hands)
  -Toe touches S1 w/45 lb plate in hands: 3x15 (kinda like a crunch, but legs raised and mostly straight)
  -Butt scoots S1: 3x15m (feet of ground, butt not allowed to drag... HARD)

Squats were awesome today. Going deeper than last week but it actually felt easier. Weight's coming back up fairly quick despite the form change. I'm satisfied.
Title: Re: Scrawny to Brawny Journal
Post by: DamienZ on February 08, 2011, 04:37:04 am
Rock that audition!!! :headbang: :headbang: :headbang:
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on February 09, 2011, 11:55:56 pm
Wednesday 2/9/2011:

-Warmup (I thought this was hard... until I got to the circuit)
  -10 laps inside
  -Jog shorter corners
  -Stride straights

-Running Drills (w/ 13lb medicine ball overhead)
  -Skipping A's
  -Skipping B's
  -Running A's
  -Running C's
  -Alternating right (no MB)
  -Alternating left (no MB)
  -Alternating left/right (no MB)

-Circuit (PAINFUL. Buy the end my run was a light jog at best)
  -Suicide run: 1 min (run from shoe to shoe to shoe, etc... two shoes about 15m apart)
  -Squat jumps: 1 min
  -Repeat 2x more
  -Rest: light jog to drinking fountain, sip, return for more.
  -Suicide run: 1 min
  -Split jumps: 1 min (jumping alternating lunges basically)
  -Repeat 2x more... no breaks
  -Rest: drink and back is all
  -Suicide run: 1 min
  -Burpees: 1 min
  -Repeat 2x more

-Post circuit/recovery
  -Walking toe touches: 10m
  -Soldier walk to single leg RDL: 15m
  -Quad stretches: dynamic, on ground, rolling back and forth.

-Weights
  -Clean pulls: 105x5, 135x5, 145x5, 155x5

-Core: 3x
  -Partner pushdowns x 25 (partner throws legs to ground... person working stops them before touching ground and brings back up for more)
  -Flutter kicks: 1 min 30 sec
  -Full situps on GHR machine: 10 w/ 25lb. plate on chest


THAT. HURT. SO. MUCH.
  

EDIT: Added a few things I forgot yesterday.
Title: Re: Scrawny to Brawny Journal
Post by: adarqui on February 11, 2011, 12:50:36 am
Been spending pretty much all the free time I have getting ready for my trumpet scholarship auditions next Saturday. May not be able to update journal this week again. This past week looked pretty much the same as the week before except Friday was a pre-meet workout. Super light. A few accelerations and top speed stuff... and done. Meet yesterday. Not much to say, here are my times:

60m Hurdles: 9.47 sec: Indoor  :personal-record: (19th of 39)

nice!!


Quote
60m Dash: 7.8  (43rd out of 102... or something like that)

200m: 24.74  (44th out of 103)


Woke at at 5 am. No sleep until after events were done. Taught that body tries to go back into sleep mode and doesn't become fully stimulated, so no sleep for me on the drive to the Utah Olympic Oval.

Food night before: beef and veggie burrito. Quinoa and chicken. 2 bananas. Tortilla. Plenty of water.

Food day of: Bowl of shredded wheat. Banana. Cup of green tea.

Food during meet: Orange. Apple. 1 1/2 pb and honey sandwiches.

i'd minimize fat intake DURING the meet, or even a few hours before.. digesting fat is a pretty big process, that can really slow you down.. keep it to carb + protein with a minimal amount of fat.. i guess it depends on how much PB you put on the sandwich though, 1 pb sandwich for me would be ~6 tablespoons of peanutbutter easily.. that's a ton of fat.. if it's just like 1-2 tbspn then that's not bad.




Quote
Felt MUCH more energized and fired up this time around. Felt wide awake and ready during the hurdles. Even though it's an indoor PR, I think I can be much faster if I have some more time to practice over hurdles. First out of the blocks on my hurdle race. 1st place in my heat. Recording looked like my start was good, but acceleration was poor. Gotta work more on that.

My placing seems mediocre and almost demoralizing to me, but I remind myself that most of the guys there are from 5A schools (I'm in 4A) or track clubs that train year round. In reality I'm only mediocre in the fastest group of high schoolers in the state. Haha

I'll try to make some time to keep journal updated this week. Progress needs logging.

keep it up though man, you can place alot better just stay focused & keep busting ass.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on February 11, 2011, 01:03:09 am
Been spending pretty much all the free time I have getting ready for my trumpet scholarship auditions next Saturday. May not be able to update journal this week again. This past week looked pretty much the same as the week before except Friday was a pre-meet workout. Super light. A few accelerations and top speed stuff... and done. Meet yesterday. Not much to say, here are my times:

60m Hurdles: 9.47 sec: Indoor  :personal-record: (19th of 39)

nice!!

ty

Quote
60m Dash: 7.8  (43rd out of 102... or something like that)

200m: 24.74  (44th out of 103)


Woke at at 5 am. No sleep until after events were done. Taught that body tries to go back into sleep mode and doesn't become fully stimulated, so no sleep for me on the drive to the Utah Olympic Oval.

Food night before: beef and veggie burrito. Quinoa and chicken. 2 bananas. Tortilla. Plenty of water.

Food day of: Bowl of shredded wheat. Banana. Cup of green tea.

Food during meet: Orange. Apple. 1 1/2 pb and honey sandwiches.

i'd minimize fat intake DURING the meet, or even a few hours before.. digesting fat is a pretty big process, that can really slow you down.. keep it to carb + protein with a minimal amount of fat.. i guess it depends on how much PB you put on the sandwich though, 1 pb sandwich for me would be ~6 tablespoons of peanutbutter easily.. that's a ton of fat.. if it's just like 1-2 tbspn then that's not bad.

[/quote]

Yeah, it was only 2 tbsp. I'm not sure I want that much PB. lol. More bread and honey really.



Quote
Felt MUCH more energized and fired up this time around. Felt wide awake and ready during the hurdles. Even though it's an indoor PR, I think I can be much faster if I have some more time to practice over hurdles. First out of the blocks on my hurdle race. 1st place in my heat. Recording looked like my start was good, but acceleration was poor. Gotta work more on that.

My placing seems mediocre and almost demoralizing to me, but I remind myself that most of the guys there are from 5A schools (I'm in 4A) or track clubs that train year round. In reality I'm only mediocre in the fastest group of high schoolers in the state. Haha

I'll try to make some time to keep journal updated this week. Progress needs logging.

keep it up though man, you can place alot better just stay focused & keep busting ass.

[/quote]

Oh, I will. Especially once I'm done with auditions this Saturday. Most of the next few weeks leading into outdoor will look a lot like yesterday. Tomorrow's supposed to be a crazy lifting day. Today was just recovery stuff.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on February 11, 2011, 01:11:17 am
Thursday 2/10/2011:

Disappointed. Went home supposedly to pick up my sweats and stuff. Ended up putting a hoody in my bag... apparently it looks exactly the same as my sweats when it's in a ball on top of my bed... Whole workout was in jeans. lol.

-Warmup
  -4 laps jog indoors. (~400m)
  -Dynamic stretching/leg swings

-Hurdle walkovers (with 13 lb. MB overhead)
  -Right leg over 8
  -Left over 8
  -Over overs over 8 (get a load of that one. lol)
  -Over over back... over 8
  -Over unders right leg (no MB)
  -Over unders left (no MB)

-Jumps
  -Standing long x 3: 8'7" best
  -Standing vert x 3: No truly accurate measurement. (something like ~26 in. on my best though. Not bad for jeans and epic soreness)

-Core
  -Russian twists: 2x10 w/ 45 lb plate
  -Pushup position. Partner raises legs and forces a flutter kick while person in pushup resists motion. 30 sec. Not sure what to call it.


Seems like a lot if you just look at the text, but it was pretty short and light. Pretty fun compared to yesterday.
 
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on February 13, 2011, 12:14:47 am
Friday 2/11/2011:

I'll try to remember everything....

-Progressive warmup. (60% run, dynamic stretch 70% run, dynamic stretch... etc... to 100%)

-Running Drills: 2x each (30m total each, two directions)
  -Skipping A's
  -Skipping B's
  -Butt kicks
  -Running A's
  -Running C's
  -Bounds
  -Bounds for height
  -Low bounds (for speed)
  -Straight leg bounds
  -Single leg bounds: 2x each leg
  -Alternating single leg bounds. (Right bound, land right, bound to left, left bound, bound to right... etc. trips up coordination)
 
-Box Jumps
  -42 in. box: 3x6, 30 sec rest between sets

-BBall court ladders
  -End, free throw, end, half court, end, far free throw, end, opposite end.
  -3x: 1 min. 30 sec rest between each

-Ladders with stations
  -5 pushups at first free throw, 5 split jumps ea. leg half court, 5 sit ups far free through, 5 burpees opposite end.
  -3x: 2 min. res between each

-Med ball ladders
  -Across court: 6 lb, 11 lb, 13 lb, 13 lb, 15 lb, 15 lb.
  -Run to first med ball, return to start with 1st med ball. Run to 2nd. Return to start with 2nd... etc. until done
  -1x

-Core
  -Super 10s: 10 pushups, 10 situps, 9 pushups, 9 situps... etc. until only 1 ea.
  -No breaks.
 
  -Team russian twists (in super 5): 5 touches, pass, hold position until ball returns. rest 3 sec. 4 touches.... etc. until done
  -Partner med ball situp throughs: 10 each person.

 

   
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on February 13, 2011, 12:22:22 am
Went to a Utah State University basketball game today against Fresno. Student section was AMAZING. The vibe in the spectrum feels unreal. I got to be part of this madness today... it's twice as epic when you're in the middle of it.

http://www.youtube.com/watch?v=44YUnOoye58

USU: 71
Fresno: 55

 :headbang:


They have some pretty good players too. Saw quite a few nice dunks. More on USU side of course.... because we're better.  :ninja:
Title: Re: Scrawny to Brawny Journal
Post by: adarqui on February 13, 2011, 05:35:07 am
Went to a Utah State University basketball game today against Fresno. Student section was AMAZING. The vibe in the spectrum feels unreal. I got to be part of this madness today... it's twice as epic when you're in the middle of it.

http://www.youtube.com/watch?v=44YUnOoye58

USU: 71
Fresno: 55

 :headbang:


They have some pretty good players too. Saw quite a few nice dunks. More on USU side of course.... because we're better.  :ninja:

they did that when you were there? pretty cool, really intense..

not to go off on a rant or anything, but, i find that kind of unity odd.. i've never had it.. i've never felt that kind of 'unity' with my high school, college, country, or anything.. i lack that "my bleh is better than yours", fill that in with country, school, team, anything.. it's odd.. like for team sports, in reality, i don't really support any team, i just support the players that I follow.. like I watch nba now for lebron/blake griffin and stuff like that.. i remember watching a playoff game with the spurs, and tim duncan got hurt, at the opponent's arena... and everyone was cheering him off the court, even though he was hurt/being helped out/into the locker room.. it's odd, i genetically seem to lack a 'blind support' for some kind of state or organization confined to some borders etc.

dno, weird rant, but videos like that make me think about it..

a good example of it would be the pacers/detroit pistons incident, where those home fans were just going apeshit, then finally someone throws a drink on artest... to me that's just unfathomable.. that's such a deep loyalty to a team/franchise that doesn't truly have any loyalty to you, odd.

odd

odd

lol

pc
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on February 13, 2011, 01:46:09 pm
Went to a Utah State University basketball game today against Fresno. Student section was AMAZING. The vibe in the spectrum feels unreal. I got to be part of this madness today... it's twice as epic when you're in the middle of it.


USU: 71
Fresno: 55

 :headbang:


They have some pretty good players too. Saw quite a few nice dunks. More on USU side of course.... because we're better.  :ninja:

they did that when you were there? pretty cool, really intense..

not to go off on a rant or anything, but, i find that kind of unity odd.. i've never had it.. i've never felt that kind of 'unity' with my high school, college, country, or anything.. i lack that "my bleh is better than yours", fill that in with country, school, team, anything.. it's odd.. like for team sports, in reality, i don't really support any team, i just support the players that I follow.. like I watch nba now for lebron/blake griffin and stuff like that.. i remember watching a playoff game with the spurs, and tim duncan got hurt, at the opponent's arena... and everyone was cheering him off the court, even though he was hurt/being helped out/into the locker room.. it's odd, i genetically seem to lack a 'blind support' for some kind of state or organization confined to some borders etc.

dno, weird rant, but videos like that make me think about it..

a good example of it would be the pacers/detroit pistons incident, where those home fans were just going apeshit, then finally someone throws a drink on artest... to me that's just unfathomable.. that's such a deep loyalty to a team/franchise that doesn't truly have any loyalty to you, odd.

odd

odd

lol

pc


I don't think it's a unity or loyalty type of thing. Students support each other in pretty much anything. Basketball is their best sport too. Damn near impossible to beat the Aggie's at their court. It's a lot of fun. Doesn't really matter much to me either way, win or lose. I'm gonna be up there next year in music and maybe something in computers... dno. Might as well support my school mates. Plus... the pep band was playing. haha. I'll be joining a few friends in that next year too.
Title: Re: Scrawny to Brawny Journal
Post by: Rix on February 13, 2011, 04:57:52 pm
they did that when you were there? pretty cool, really intense..

not to go off on a rant or anything, but, i find that kind of unity odd.. i've never had it.. i've never felt that kind of 'unity' with my high school, college, country, or anything.. i lack that "my bleh is better than yours", fill that in with country, school, team, anything.. it's odd.. like for team sports, in reality, i don't really support any team, i just support the players that I follow.. like I watch nba now for lebron/blake griffin and stuff like that.. i remember watching a playoff game with the spurs, and tim duncan got hurt, at the opponent's arena... and everyone was cheering him off the court, even though he was hurt/being helped out/into the locker room.. it's odd, i genetically seem to lack a 'blind support' for some kind of state or organization confined to some borders etc.

dno, weird rant, but videos like that make me think about it..

a good example of it would be the pacers/detroit pistons incident, where those home fans were just going apeshit, then finally someone throws a drink on artest... to me that's just unfathomable.. that's such a deep loyalty to a team/franchise that doesn't truly have any loyalty to you, odd.

odd

odd

lol

pc


Not your point I know, but are you sure they weren't cheering in support? Generally in the NBA with injuries the crowd is really supportive regardless of the team.
Title: Re: Scrawny to Brawny Journal
Post by: adarqui on February 13, 2011, 11:40:52 pm
they did that when you were there? pretty cool, really intense..

not to go off on a rant or anything, but, i find that kind of unity odd.. i've never had it.. i've never felt that kind of 'unity' with my high school, college, country, or anything.. i lack that "my bleh is better than yours", fill that in with country, school, team, anything.. it's odd.. like for team sports, in reality, i don't really support any team, i just support the players that I follow.. like I watch nba now for lebron/blake griffin and stuff like that.. i remember watching a playoff game with the spurs, and tim duncan got hurt, at the opponent's arena... and everyone was cheering him off the court, even though he was hurt/being helped out/into the locker room.. it's odd, i genetically seem to lack a 'blind support' for some kind of state or organization confined to some borders etc.

dno, weird rant, but videos like that make me think about it..

a good example of it would be the pacers/detroit pistons incident, where those home fans were just going apeshit, then finally someone throws a drink on artest... to me that's just unfathomable.. that's such a deep loyalty to a team/franchise that doesn't truly have any loyalty to you, odd.

odd

odd

lol

pc


Not your point I know, but are you sure they weren't cheering in support? Generally in the NBA with injuries the crowd is really supportive regardless of the team.

nah they were cheering that he got hurt.. he was on the floor hurting and they were cheering.. i remember it pretty well.. announcers were talking about it too.

pc
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on February 13, 2011, 11:50:18 pm
You can make fun of people's mess ups all you want, but injury's serious.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on February 15, 2011, 12:13:49 am
Monday 14/2/2011:

Happy singles awareness day. Woot.
On to business...

-Warmup: 10 laps movement/skips/jogging

-Running Drills (2x each)
  -Skipping A's
  -Skipping B's
  -Butt Kicks
  -Running A's
  -Running C's

-Gassers
  -20~25m One direction (begin to end)
  -Run: beginning, to end, to beginning, to end, to beginning, and done. (Basically run one straight on indoor track and back 2x... and that makes 1 rep)
  -4x
  -Rest: whatever time it took for the two other groups to finish

-Walking A's and B's x 2 for a light recovery

-Weights
  -Squats: 135x6, 165x5, 175x5, 185x5, 155x2 (last on was purely to check form and depth w/coach)
  -SA DB cleans S1: 45lbx2x3
  -GHR S1: 2x6
  -Y-raise S2: 5lbx2x10 (tried 10lb for first set... hurting my deltoid by the end. Better than last week though)
  -SA DB rows S2: 55lbx2x5 ea. arm

-Core: (we agreed it would be light if the gassers were pushed hard.... I lol'd when I found out what we were doing)
  -Pushups x 1
  -Sit ups x 1
  -Hanging leg raise (toe touchers) x 1
  -Repeat 3x.
  -LOLOLOL

-PWO (NOM)


If you can't tell by all the running drills I've been writing to my journal... we've been focusing on form a lot. Times during the gassers I felt my running form pop into just the right place.... I was tired but the running felt way easier than it could have. I was also moving pretty quick without stressing too much. Felt pretty good. If I can keep that up through my longer races I will be GOLDEN.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on February 17, 2011, 12:22:06 am
Wednesday 2/16/2011:

-Warmup
  -4 laps: indian runs. (indoors of course)
  -8 laps: slow jog curves, stride straights
  -No rest between

-5 strides down straight: focus on positions, hip height, and relaxation. Walk back recovery between each
-5 accelerations to 100%: Focus on ^. Walk back recovery between each

-Weightroom
  -Clean pulls: 155x3x5
  -RDL: 155x3x5
  -DB step ups S1: 35x3x6 (35lb ea. hand)
  -DB squat jumps S1: 35x3x6

-Partner hamstring exercise
  -Legs straight on bench, partner pulls down to resist upward leg motion (like GHR) Same when legs are  coming down
  -3x5 each direction

-Core: 3x through circuit
  -Hanging leg raises x 7 (toes to bar)
  -30 sec ea: while lying down: flutter kicks, scissor kicks, iso hold, flutter kicks
  -Weighted pikes: 25lb. plate overhead x 10

-PWO shake.


Core was hell. That is all

Buddy and I filmed a couple neat stuff after the workout. Should be done uploading and processing on youtube by tomorrow morning. (internet's slow)
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on February 17, 2011, 08:36:29 pm
http://www.youtube.com/watch?v=ZBKeYKL6ty0

Yesterday's vid.
Title: Re: Scrawny to Brawny Journal
Post by: cowed77 on February 18, 2011, 09:01:32 am
Yup I'm a fan of the lakeshow, but tts solely because of Kobe.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on February 18, 2011, 11:57:23 pm
Friday 2/18/2011:

-Warmup
  -Wrist stretch
  -Basic tumbling stuff: few cartwheels, power hurdle into roundoff, handstand into roll, a few handstand practices (still suck)
  -Light fun stuff for about an hour really....

-CORE/POWER CIRCUIT X2 (1 minute each station)
  -Burpees
  -Front plank
  -Pikes
  -Split jumps
  -Pushups
  -Iso hold (6 in. hold)
  -Butt scoots
  -BW squats
  -Right arm plank
  -Lunges
  -Russian twists
  -Squat jumps
  -Left arm plank
  -Flutter kicks
  -Rest

-PWO shake

Didn't actually get to do the full 2 circuits. Only went about halfway through second time around before coach decided to call it good. Definitely painful. Played in the pep band for the final home basketball game for our school. Had my fun yelling at the other teams absurd mistakes and complaints, as well as some ridiculous calls made by the refs. Gonna go have another protein shake now. It's been a long and tiring day. Good though.
Title: Re: Scrawny to Brawny Journal
Post by: Sir Tossestrees on February 19, 2011, 05:58:45 pm
300 is the number of this post, and a great movie. That is all.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on February 20, 2011, 01:41:28 pm
Saturday 2/19/2011:

I'm righting this the day after. I was at a buddy's gymn for a party last night. Got to practice a couple cool stuff.

Backflips are coming pretty okay, I just have to stop being such a pansy and do them on flat ground anywhere else.

Tried some wall spins. I'm surprised how well I can do those considering it's been more than a year since I've done any.

Made a four man tower with some guys later in the night. I have some footage of the three-man that I wasn't in. Not nearly as impressive, but still cool.


Here's the fun part: Tried a wall flip for the first time. Wall was padded. Floor was made for tumbling or gymnastics floor routines or whatever. I figured I'd put a mat where I was jumping into the wall to make sure I didn't mess anything up. I regret it now. Didn't get the height I needed because the floor absorbed too much of my jump into the wall... and then my body had less time to rotate since the mat was there. Ended up landing about 45 degrees and hurting my ankle kinda like Damien did.
 :uhhhfacepalm:
Pretty sure it's sprained right now. Luckily no school tomorrow. Plan on icing and completely resting at least until Tuesday.

Any other ideas for rehab stuff?
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on February 24, 2011, 12:41:20 am
Wednesday 2/23/2011:

-Warmup (x3)
  -10 BW squats
  -5 single leg RDL
  -30 sec. elbow plank

-Squats: 115x6, 170x5, 180x5, 190x5 ( :personal-record: at least for depth. Strength's growing fast ever since I switched)

-Clean pulls: 170x3x3. (SUCKED. Couldn't grip bar, gym won't allow chalk, body was tired. Moving on...)

-Sprint mechanics (with 15 lb. med ball overhead, about 10m one direction. each mechanic is done back and forth (2x))
  -Skipping A's
  -Running A's
  -Skipping B's
  -Running C's
  -Butt kicks

-30m sprint x 1 (focusing on drive phase and transition into top end)

-Core:
  -25 partner pushes
  -20 pikes
  -1:30 front side plank
  -Repeat

-PWO shake.


Talked with my coach a bit after the workout. Says he wants me eating more (duh, so do I) and carrying food with me everywhere I go (challenging for me, but I'll have to do it). Also wants me working with him on jumps primarily this season instead of sprints. That way, I get full jump training and still get a good sprinting/hurdle workout after it instead of just showing up to jumps every few days for a few tips here and there. He says I may also be his guinea pig for the season. I'm excited to see how much better he can make me. I'm also scared as hell of what he's gonna come up with for me to get there.

EDIT: I knew it looked shorter than I remembered it being.... added sprint mechanics.
Title: Re: Scrawny to Brawny Journal
Post by: LBSS on February 24, 2011, 09:38:08 am
how's your ankle?
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on February 24, 2011, 07:16:27 pm
how's your ankle?

Feeling quite a bit better. I'll be fine by my first outdoor meet I think. Today's stuff had me hurting a tiny bit though. Luckily it was more of a recovery day. Gonna do leg drains, ice, and rest more before tomorrow. No school tomorrow, but I'm still going into the gym to do some stuff with my coach.
Title: Re: Scrawny to Brawny Journal
Post by: Sir Tossestrees on February 24, 2011, 11:24:56 pm
I'mma go in tomorrow too, perhaps we'll see each other. You'll have to explain to me how your coach is making you his experimental athlete. I would be interested in knowing what exactly he's having you do. Just out of curiosity and stuff. Also I think your coach doesn't like me. haha
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on February 25, 2011, 11:37:25 pm
Thursday 2/24/2011:

-10 laps warmup
  -sprint/stride straights, slow jog curves

-3 30m accels.
-3 30m strides

-Lower leg strengthening: 35x each (toe movement stuff)
  -Side to side
  -Toe taps
  -Circles (Both directions)
  -Pogo hops

-Calf walks: 20m
  -Toes pointed out
  -Toes in
  -Toes straight
  -Exaggerated heel to toe walks

-Core
  -All americans: 1 min. each position


Not much to say here. Just a light recovery day.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on February 25, 2011, 11:55:07 pm
Friday 2/25/2011:

-Progressive warmup (stride, dynamic stretch, run, stretch, etc.... to sprint. 5x runs total)

-Partner pushes. (drive phase exercise)
-Bullet belt: 4x10m (focus on low foot recovery, driving, low body)
-Block starts: 5x ~15m (just for drive phase)

-Long jump approach practice: 3x7 step (working on drive to transition, to set-up)

-Hallway sprints: ~40m
  -10x @ 90%
  -Rolling start
  -1:30 rest between each

-Med ball
  -5x backward overhead throw (on heals, jumping back)
  -5x forward underhand throw (on toes, jumping forward)

-Core
  -20 pikes
  -20 situps
  -20 right/left leg raises (pushup position)
  -20 left leg raises (right plank)
  -20 right leg raises (left plank)
  -20 little-bigs (similar to pike)
  -20 right/left leg raises (supine plank)
  -20 pikes
  -20 situps


Core is slightly out of order. Can't really remember what went where. Hallway sprints were pretty fun considering we haven't been able to do much real sprint training. Ankle acted up a bit on first run on my progressive warmup and on my second long jump approach. It was wrapped up pretty nicely though... so I'm wondering if it would be better or worse if I didn't have the wrap. No pain and it went away fast, but it was slightly uncomfortable. If it's still acting up by next friday I might go get x-rays. Coach suggested it's not a common place to get sprains, and if it doesn't go away soon I might have broken or had a small fracture.

On the good side... USU's long jump pit sucks. My coach said at all the college indoor meets their athletes would just do sprints because it's such a terrible place to jump. That's why my jump was so bad. Wall is right at the end of the sand, wall is right next to you all the way down. It's positioned poorly and it's psychologically unnerving.... plus it's just weird. Anyway.... core's getting pretty awesome.
 
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on February 26, 2011, 12:07:58 am
I'mma go in tomorrow too, perhaps we'll see each other. You'll have to explain to me how your coach is making you his experimental athlete. I would be interested in knowing what exactly he's having you do. Just out of curiosity and stuff. Also I think your coach doesn't like me. haha

Okay, I guess I'm not a guinea pig. In his words today, "No, I don't want you working with me. You will be training with me. I thought we established this already."

And earlier, "There's no guinea pig about it, you will be the best athlete."

So yeah.... he's basically just gonna murder me. I'm glad he said I'm not eating NEARLY enough food. Said I was way too light for my height for what I was doing. Now I have something from a legit source to tell my mom every time she feels like complaining about it being unhealthy to eat too much, or not needing to take in more protein, or not needing to carry too much food with me at school. Parents seem to have a complaint about every nutritional decision I make, as if they were experts. I'm not at all upset, it just gets annoying after a while. But at least they care enough to have some concern.

I bought some protein bars and I'll have a lunchbox next week to take foodz to school.
Title: Re: Scrawny to Brawny Journal
Post by: DamienZ on February 27, 2011, 05:43:30 am
EAT MOAR FOODZ! :highfive:
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on February 27, 2011, 12:42:36 pm
EAT MOAR FOODZ! :highfive:

Done.

... at least for yesterday. Today's another battle.

"Getting bigger is a battle. Your weapon is a fork." -Dr. John Berardi on Scrawny to Brawny. haha
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on March 01, 2011, 11:49:18 pm
Monday 2/28/2011:

Played ultimate frisbee in a foot of snow with the indoor track team. Awesome

Tuesday 3/1/2011:

Concert band.
High school jazz.
USU all-northern jazz band.
Wait, workouts for my chops (lips, tongue, mouth basically...) don't count, right?

Never mind.....



Track meeting tomorrow. Need to get a physical... crap. First real practice is on Friday. Probably won't get a chance to do much until then.

EDIT: Oh, yeah. I also exercised my GIMP skills today.

http://www.adarq.org/forum/introduce-yourself/norwegian-girl/88/

See?
Title: Re: Scrawny to Brawny Journal
Post by: adarqui on March 02, 2011, 04:16:34 am
Monday 2/28/2011:

Played ultimate frisbee in a foot of snow with the indoor track team. Awesome

Tuesday 3/1/2011:

Concert band.
High school jazz.
USU all-northern jazz band.
Wait, workouts for my chops (lips, tongue, mouth basically...) don't count, right?

Never mind.....



Track meeting tomorrow. Need to get a physical... crap. First real practice is on Friday. Probably won't get a chance to do much until then.

EDIT: Oh, yeah. I also exercised my GIMP skills today.

http://www.adarq.org/forum/introduce-yourself/norwegian-girl/88/

See?

just saw that pic, seriously, just burst out in laughter..

bravo

(http://i230.photobucket.com/albums/ee89/omarordonez/Pedobearraptor.jpg)
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on March 02, 2011, 10:30:52 pm
Danke. Actually got a final day of training with my coach after our so called "track meeting." It was really just a chaotic mess of kids going into the head coach's room and getting all the papers they needed ready by Friday.

Wednesday 3/2/2011:

Speed work:

-Progressive warmup

-Hallway Sprints
  -~35m sprint, walk 10m-ish, 35m sprint back to start
  -Repeat
  -Rest 6 min.
  -Repeat sprint/rest cycle 3x

-Rest 10 min.

-Core
  -3-position pikes: 1 min.
  -Butt scoots: 25 ft. (I feel so silly every time I do these)
  -L-hang scissors: 30 sec
  -Repeat 3x


Wasn't really a planned workout. It was pretty spontaneous. Coach had to go to work so he made it super quick. core was on my own. The base workout with warmup only took about 25 min.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on March 03, 2011, 10:30:10 pm
Thursday 3/3/2011:

Got a physical today. Fun stuff. (especially since I didn't get touched at all. lol. Seems like every year is less.)

Anyway. Apparently it's entirely possible (though not necessarily likely) for me to just kinda drop dead. Doctor said everything was good but he was a little concerned about my heart murmur. Explained that it isn't weaker hearts that have problems with that, but hearts that are too strong. Mine is just that. Said my heartbeat was really strong and sounded almost forceful. Asked about supplements. Basically I should never take creatine or any other pre-workout supplement or anything like that. Too many stimulants could cause serious problems. Cleared for small amounts of caffeine like in a cup of green tea, or even coffee once in a while, but no 5-hour energy or anything similar. SIMULANTS=BAD.

He wanted me to take some tests but cleared me because of the expenses. Says he didn't want to hold me from track over $600 medical tests that turn out benign 90% of the time. But if I ever have any problems I'm supposed to go see him asap.

Most interesting is that it's not usually a fatigue thing. He said if ever after a third or half a race I started feeling dizzy to the point where I was going to pass out, but I felt like I wasn't tired.... I should go get tested. Says he'd hate to know something happened during training or a meet, so it's better to be safe.


For now I'm good as long as I don't feel bad, and I hope I stay that way the rest of my life. Genuine concerns though... :\


First track practice is tomorrow. I'm excited. Going to go nom more now.
Title: Re: Scrawny to Brawny Journal
Post by: adarqui on March 07, 2011, 07:42:49 pm
Thursday 3/3/2011:

Got a physical today. Fun stuff. (especially since I didn't get touched at all. lol. Seems like every year is less.)

Anyway. Apparently it's entirely possible (though not necessarily likely) for me to just kinda drop dead. Doctor said everything was good but he was a little concerned about my heart murmur. Explained that it isn't weaker hearts that have problems with that, but hearts that are too strong. Mine is just that. Said my heartbeat was really strong and sounded almost forceful. Asked about supplements. Basically I should never take creatine or any other pre-workout supplement or anything like that. Too many stimulants could cause serious problems. Cleared for small amounts of caffeine like in a cup of green tea, or even coffee once in a while, but no 5-hour energy or anything similar. SIMULANTS=BAD.

damn..............

ya dude don't mess with any stimulants then shit.. i went to the doctor a bunch of times for my heart when i was 15-17, said it was fine, but i was getting these "jolts" (and still do sometimes), was worried about enlarged heart etc..



Quote
He wanted me to take some tests but cleared me because of the expenses. Says he didn't want to hold me from track over $600 medical tests that turn out benign 90% of the time. But if I ever have any problems I'm supposed to go see him asap.

Most interesting is that it's not usually a fatigue thing. He said if ever after a third or half a race I started feeling dizzy to the point where I was going to pass out, but I felt like I wasn't tired.... I should go get tested. Says he'd hate to know something happened during training or a meet, so it's better to be safe.


For now I'm good as long as I don't feel bad, and I hope I stay that way the rest of my life. Genuine concerns though... :\

ya man hope it never turns out to be anything..



Quote
First track practice is tomorrow. I'm excited. Going to go nom more now.

niiiiice how did it go.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on March 07, 2011, 10:41:16 pm
Couldn't update on the first practice. It was fairly similar to today, so just assume the same things. Yeah, I know the jolts you're talking about. I get them once in a while too. Not very fun, but they've never felt really bad.

Anyway. Here's today's stuff.

Monday 3/7/2011:

-Warmup
  -4 laps movement around bball court.
  -All americans
  -Flutter kicks for time
  -Pikes: 2x25

-Running mechanics
  -Skipping A's and B's
  -Running A's.
  -Drilled these hard into the new people. Spent an hour focusing on form alone.

-Gassers x 3
  -3x40m down and back. (80m ea...)
  -In groups of three. Rest until it's your turn again. (~1 min)
  -Rest 7 min.

-Core
  -Walking pushups. (something like 30 pushups across dumbbells)
  -15 knee tucks on pullup bars.
  -20 Russian twists each side w/25 lb plate
  -Repeat first three
  -Russian twists/hold/relax rotation led by me for 3 min
  -10 pikes

-PWO Shake



Got a new blender. Shakes are turning out better. Took my lunchbox to school today. I think there were only 3 classes I didn't eat anything in. Two of them were right before track. Felt awesome. Coach left early so I got take over torturing the new people for the last set of gassers and all through core. Might have to time 100m, 200m and 400m tomorrow. I hope I'm supah fast. :D
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on March 10, 2011, 07:53:08 pm
Thursday 3/10/2011:

-Warmup
-Squats: 135x5, 160x5, 170x5, 170x5
-Hang Cleans: 90x3x3. (technique practice, i've never done hang cleans as a real workout)
-Pushups: 3x15

-Hurdle technique
  -5 lead leg attacks each leg. (lead in against a fence)
  -5 trail leg drills each leg. (holding onto fence)
  -Over overs: 4x16 hurdles each leg. (hips were feeling it by now)
  -Badup-badups: 4x8 hurdles (using each leg as lead twice)
 
-300m/100's over Double hurdles
  -Just what it says. extra hurdle placed between marked hurdles for alternating leg practice
  -Done on curve of 300m hurdles
  -2x90% run
  -2x100% sprint.

-Hurdle stretches.


Still gotta figure out exactly what I'll be doing between the jumps/hurdles. Working with two coaches. Sessions will probably get longer and more technical in the following weeks, especially now that the track's cleared off.

Figured out exactly what's in the shakes I've been making. Here's a small breakdown"
  -900+ calories
  -55g protein
  -17g fat
  -? Carbohydrates
  -Pure deliciousness. (strawberries and a banana in whey protein and milk... how could you go wrong?


Also looked at some calorie suggestion thingies online. All of them say I need over 4000 calories, some say almost 5000kcal/day. Nice to know I still need to eat A LOT more. Intake yesterday sucked but I've been at about 3500-4000.... at least I think. Ha ha.
Title: Re: Scrawny to Brawny Journal
Post by: Sir Tossestrees on March 10, 2011, 10:10:27 pm
You'd better win state this year. Just sayin.


If you do I'll buy you a steak dinner. However you have do the same for me if I win state. I think its a fair trade. Oh yeah, and that's one dinner per event.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on March 10, 2011, 10:42:26 pm
You'd better win state this year. Just sayin.


If you do I'll buy you a steak dinner. However you have do the same for me if I win state. I think its a fair trade. Oh yeah, and that's one dinner per event.

You're on. :ninja:
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on March 12, 2011, 12:14:42 pm
Friday 3/11/2011:

-Session 1
  -Team Core
    -All Americans
    -25 pikes
    -Russian twists
    -25 pikes

  -Progressive warmup

  -Approach to takeoff on long jump: 10x3 contacts, 10x5 contacts
  -Repeat Penultimate steps: 4x20m
  -Approaches: 5x3 contacts, 5x5 contacts
  -3x50m accelerations: walk back rest
  -3x50m strides: walk back rest

  -10x100m: 30 sec rest between each @ 80-85%

  -1 lap jog

-Session 2
  -Solo core
    -100 Russian twists, as fast as possible
    -3 position pikes: ~2 min (not sure, I just went until I hurt really bad)
    -50 Russion twists
    -15 pikes
    -15 little bigs


10x100m was pretty hard towards the end, definitely doable though. Tried accelerating to the end on my last one, i think it mostly just kept me at the same speed. I was getting pretty high on my approaches until the end.... I just couldn't jump anymore. (Or my mind wasn't in it, not sure. Just wasn't getting a good pop into the last few jumps)

Title: Re: Scrawny to Brawny Journal
Post by: Sir Tossestrees on March 12, 2011, 02:17:58 pm
You'd better win state this year. Just sayin.


If you do I'll buy you a steak dinner. However you have do the same for me if I win state. I think its a fair trade. Oh yeah, and that's one dinner per event.

You're on. :ninja:

Oh good  ;D I'm excited for my steak already :P

Also, I expect to be buying you a steak or two. Just saying.


How did that article you wrote on me turn out? When will the school put out the paper? I'm anxious to read it.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on March 12, 2011, 04:34:03 pm
You'd better win state this year. Just sayin.


If you do I'll buy you a steak dinner. However you have do the same for me if I win state. I think its a fair trade. Oh yeah, and that's one dinner per event.

You're on. :ninja:

Oh good  ;D I'm excited for my steak already :P

Also, I expect to be buying you a steak or two. Just saying.


How did that article you wrote on me turn out? When will the school put out the paper? I'm anxious to read it.

Don't know, don't care. Lol. It turned out well though. Everything I'm doing in my classes is busy work, I swear.
Title: Re: Scrawny to Brawny Journal
Post by: Sir Tossestrees on March 12, 2011, 06:01:13 pm
You'd better win state this year. Just sayin.


If you do I'll buy you a steak dinner. However you have do the same for me if I win state. I think its a fair trade. Oh yeah, and that's one dinner per event.

You're on. :ninja:

Oh good  ;D I'm excited for my steak already :P

Also, I expect to be buying you a steak or two. Just saying.


How did that article you wrote on me turn out? When will the school put out the paper? I'm anxious to read it.


Don't know, don't care. Lol. It turned out well though. Everything I'm doing in my classes is busy work, I swear.

haha, fair enough :P
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on March 19, 2011, 05:57:09 pm
Haven't listed this week. (sadly)

Monday/Tuesday-unsure
Wednesday-Gone for music stuff

Thursday-Meet day
  -110m Hurdles: 16.78
  -Long jump: 18'4" (Only that jump was good, and it felt like I wasn't even trying. Need to practice more approaches and hops)
  -300m Hurdles: Listed as 57 (GUARANTEED INCORRECT. Right behind my buddy Tyler. Probably meant to type 46 on the sheet, still not a great time, started WAY too slow and seemed to ignore running form on second half)
  -4x400m: team got just under 4 min. Awful. My time was probably fastest or second fastest on team. It was a squad meet, so none of the guys had any drive to go faster on the last 100m. :P We should be much faster next thursday

-Friday
  -Ultimate frisbee for warmup
  -5x3 contact approaches
  -5x5 contact approaches (Long jump of course)
  -Sprints
    -200m @ 85%
    -Rest 3 min
    -150m @ 85%
    -Rest 3 min
    -100m @ 85%
    -Rest 8 minutes
    -Repeat 200m, rest, 150m, rest, 100m @ 100%
  -Core
    -Barbell single Plate oblique: 35lbx5 each side
    -Leg raises to hands on bar: 7
    -Butt scoots: 20ft
    -Repeat 3x


Supposed to be getting a lifting routine going again on Monday. Coach doesn't have the time to watch all the jumpers and teach them everything on individual lifts, so I'm getting a routine to do for myself after track or before school. Whichever ends up working. I'm excited to see this.
Title: Re: Scrawny to Brawny Journal
Post by: Sir Tossestrees on March 19, 2011, 09:29:49 pm
What time of day are you gonna be lifting? Just right after track?
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on March 23, 2011, 12:35:37 am
That or in the morning before school

Monday 3/21/2011:

-Core (not sure on time or rep on any of these)
  -Up/Down called pushups (paused. coach calls position)
  -Flutter kicks
  -Scissor kicks
  -Up/down pushups
  -Flutter
  -Scissor
  -Paused pushups

-Drive phase mechanics and practice
-5x full length takeoffs into jump pits

-2x200m sprint over 300m hurdles. (with extra hurdle jammed between standard race position for lead leg practice)

Tuesday 3/22/2011:

-Dynamic warmup
-Running drills
-200m at 80%
-250m at 90%
-250m in 33
-300m in 46 sec
-600m untimed. (ended last 200m kinda slow. Huge pain on my right just below pec. Diaphragm cramp? something like that)

-Sprint relay (back and forth)
  -5x60m
  -Rest while baton has cycled through the rest of team and it's your turn again.

-Homework: watch youtube videos on favorite event. Watch how the pros do it. Figured I might as well post the videos.

http://www.youtube.com/watch?v=p-WW8oa4hm0

http://www.youtube.com/watch?v=TES-jT69ZBQ

http://www.youtube.com/watch?v=ZnXafnwr-yw

Title: Re: Scrawny to Brawny Journal
Post by: Zetz on March 24, 2011, 12:36:39 am
Wednesday 3/23/2011:

-Dynamic warmup
-3x3 contact approaches
-3x5 contact approaches
-4x400m handoff practice. (just a few short sprints on handing and receiving)

-5 step hurdle warmup: 3 @ 33in., 2 @ 36 in.
-110m hurdle starts: 3x3 hurdles (3 stepping, hurdles jammed 2 feet)
-300m hurdle starts: 2x2 hurdles (trying to get 24 steps to first, hit 25 today. Trying for 13 steps between hurdles, ended up alternating lead leg on 14 step)
 

I've had BAD shin splints ever since Monday. It's contributing too much to my fatigue and my shorter steps on the 300m hurdles. I've been icing today. I feel much better. Going to sleep now, I'll need it for tomorrow's meet. Gonna try to go rape my old PR's.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on March 28, 2011, 09:47:45 pm
Thursday was a meet. Don't have any official times other than a 55 sec split on a 4x400

Friday was just some long jump approaches.


Monday:

-Core
  -1 min V-sit iso hold
  -Right/left plank. 20 leg raises ea side
  -Back plank. 10 raises ea leg
  -Front plank. 15 raises ea leg
  -Russian twists: 25 ea. side
  -Repeat 3 times

-5 drive phase runs. 20m
-Running mechanics

-Timed 300m: 40 sec
-Timed 200m: 26 sec (heavy head wind)
-150m over 7 hurdles: 2x

-ICE CUP SHINS

Holy crap icing felt really good. Have an invitational this week. Ignoring how bad I did last week on hurdles. New day, starting over. I'll be timing a flat 110m to measure potential on 110m hurdles.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on April 02, 2011, 11:57:14 pm
Tuesday 3/29/2011:

-Dynamic warmup
-Bound series. (regular, single, straight leg, low, alternating single)

-110m hurdle starts
  -3x1
  -3x3
  -2x5
  -2x7

-Relax for next day's invitational


Wednesday 3/30/2011:

110m hurdle prelims: 16.8xx (seated 5th for finals)
300m hurdles prelims: 42.340 ( :personal-record:  :wowthatwasnutswtf: Seated 4th for finals)


Thursday 4/31/2011:

FINALS

110m hurdle finals: 16.616 (Finished 5th of 8 finalists)
Long jump prelims: 18'4" (disappointed. nothing special here, just need more practice on approach and getting high on takeoff. didn't make finals on this one)
300m hurdles: 43.0xx (Finished 4th of 8 finalists. explained in notes)



Felt awesome coming over the hurdles on tuesday. Might have done a bit much though. hip flexors were pretty fatigued in prelims. Speaking of which... OH MY.... PRELIMS....  :o. I had everyone in my heat beat in the first half of the high hurdles, I was coming over so smooth and my snap down was so quick. knicked one towards the end, hit knee, went 4 step, hit ankle, went 4 step between again, finished 2nd to a guy that ended 2nd in the finals. FUUU..... haha. Should've been me. If my finals had gone as smoothly all the way through as my prelims were the first half, I probably would've gotten sub 16 and qualified for state. Oh, well. Beat my buddy in the 300m on prelims, slowed down second day. Day was warmer and I ran faster... but i went over each hurdle with my less comfortable leg, too much time lost in the air.

Gonna be working a lot on snap down and staying low to the hurdles during my break. Also working on approaches and takeoff for long jump. Coach said he could see me getting 20'6" or even 21' by the end of the season, so that's my goal. Short term is to get around 19'6" and break my PR from last year.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on April 03, 2011, 12:02:30 am
Friday 4/1/2011:

Light jog with sprinters for about 20 minutes. (I cut out 5 minutes early).

Lower legs started hurting. Not meaning to complain. I could've kept going, but it was a bad kind of pain, so I decided to lay back and recover for Monday.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on April 04, 2011, 07:27:45 pm
Monday 4/4/2011:

-Warmup
  -2 Laps movement
  -Running mechanics
  -5 40m drive phase
  -3 100m strides
  -3 100m accelerations
  -2 20m bullet belt drives

-Jumps
  -3x4 step
  -3x5 step
  -3x6 step
  -3x7 step

-400m/300IH conditioning
  -600m: 98 sec (95 sec goal)
  -10 min rest
  -400m: 62 sec (61 goal)
  -10 min rest
  -200m: 28 sec (Keep positions was the only goal)

-Light jog 1 lap

-PWO shake


Head throbbing, face pale. Heart was thumping. Vision was blurring. Puked quite a bit after each run.

Top notch pain and progress right there. While I was reaching back for something in my car, just the extension of my toe into a flexed calf made me cramp. I hurt really bad. Also, the end of that 200m seemed like the limit for my body before my heart decided to try to make me kill over. I'm pretty sure doing the 2nd 200m that was planned wouldn't have ended too well for me.
Title: Re: Scrawny to Brawny Journal
Post by: LBSS on April 05, 2011, 08:46:12 am
what have you been eating and when?
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on April 05, 2011, 10:32:43 am
Haven't really listed it because I've been so busy. I've barely listed journals. Regular schooldays look kind of like this

-7am Breakfast: 4 eggs, green tea, toast

-9:30am Snack: Bagel with honey, yogurt, 2 fruits (apples, oranges, etc...)

-Noon Lunch: varies. Usually a serving of fruit, some veggies, cup of chocolate milk, potato or other carb like pasta or a burger/chicken sandwich.

-3pm: Track workout

-4:30-5pm-ish: PWO shake (whole banana, 20 oz milk, 36g whey protein.

-6-7pm Dinner: Usually something my mom makes. OJ, chicken or beef w/torillas or a couple hot dogs, rice, serving of fruit, 5 or 6 cookies dessert or whatever else is around.

-9pm snack: Sandwich of some sort, peanut butter and honey usually, more water or juice. At this point it's usually anything I find appetizing. Don't really have this one planned.


Yesterday I had the endless salad bar at sizzler. Finished eating about 2 hours before any real hard running. Small chicken burrito, smaller part of a bell pepper, slice of cantaloupe, 10 shrimp, 2 pieces cheesy toast, very small tuna salad (like, really small), small brownie, and water.
Title: Re: Scrawny to Brawny Journal
Post by: LBSS on April 05, 2011, 01:08:17 pm
weird, seems reasonable. why do you think you were having such a hard time with the runs?
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on April 05, 2011, 06:22:21 pm
Yeah, that's what I thought. I'm not sure it was the food that made them so hard. 600s just kill sprinters. I just haven't had that level of training before. Definitely not an easy workout. Usually in a 600m people will hurt pretty bad around the 400m mark where their longest race usually ends. Then it'll just get worse when they realize they still have half of a lap to go. I'm actually surprised I hit close the expected time mark even with a fairly strong head wind into the finish. I'm definitely gonna react better to stuff like that throughout the season though. Fairly certain I'll puke, but at least my race days will go well. haha

Title: Re: Scrawny to Brawny Journal
Post by: Zetz on April 05, 2011, 06:36:00 pm
Tuesday 4/5/2011:

-2 laps warmup: "slog" (slow jog) curves, stride straights
-Running mechanics (linear to cyclical progression)
-A position drill into single leg RDL x 3. Repeat once with eyes closed.
-Repeat for opposite leg

-Gymnastics routine for kinesthetic and spacial awareness. (cartwheel, rolls, backwards rolls, press stuff. Good and bad sides)

-Hurdle Walkovers

-High Hurdle Trail leg drill: Didn't keep track of number. Single step between, focusing on lean and quick snapdown. Set at 39"

-200s pacing (working on maintaining pace through workout, 70% runs)
  -Run 200m: 31 sec
  -Jog 200m
  -Run 200m: 33 sec
  -Walk 200m
  -Rest 1 min
  -Run 200m: 31 sec
  -Jog 200m
  -Run 200m: 32 sec
  -Walk 200m

-Breakfast.


Pretty early workout today. 200s actually felt nice, not too hard. Shoulder felt fine during the gymnastics stuff which is always a plus. I'll be doing high hurdle trail leg stuff daily now to get the lean and snapdown right along with strengthening the takeoff leg.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on April 19, 2011, 08:11:27 pm
Not gonna bother making excuses to why I haven't been posting. Band stuff, spring break, school nonsense. (Awesome jazz concert) Back to business.

Monday 4/18/2011:

-Progressive warmup
-Running mechanics

-100m dash: untimed, recorded for place. I'm 2nd on the team to my buddy Tyler. (I'm sure I mentioned him somewhere on here before)
-200m dash: Handtimed, JUST under 24 or 24 flat. Definitely not accurate, but that would be a PR even in the rain.

-Long jump drills
  -5x standing long
  -5x 3 contact
  -5x 5 contact
  -5x 3 step
  -4 full approaches

We were checking 100 and 200 for relay stuff. Sprint coach wants to put me on the 4x100 team. I know official have event conflicts because I have 5 events where my team could use me. (6 if you count the 200m, but I don't ever run it in outdoor). My 100m felt pretty awesome though.

-Weights (Holy crap, Zetz lifts?!?!?!? Yes, I started again yesterday. Finally have a well laid out plan personal plan from my coach)

-Clean pull
  -3x90 lbs
  -5x110 lbs
  -5x115 lbs
  -5x125 lbs

-Hang Clean
   -3x3x100lbs

DB Step-up S1: 3x6x45 lbs (45 each hand, 6 each leg)
GHR S1: 3x3 w/10lb plate

Y-Raise: 2x12x5 lbs each hand
SA Row: 2x6x45 lbs
Rotator cuff: 2x12 LIGHT (Only inward. I really started noticing just how much weaker my left is after my injury. I'll post pics later of how different the muscles have developed because or it if I can get pictures good enough to see it in.)



Tuesday 4/19/2011:

-Progressive warmup

-2x400m. (started at 300m mark, went over first 3 and last 2 hurdles, then cut in and ran 100m back to 300m start mark)
-Kicked off track for the soccer team's stupid game. Coach was getting upset about having to share times and cutting back practice

-Walked a lady friend to an appointment some blocks from the school, then just walked back to the school and then home. Car's under for repair. About and hour long total. Felt really good. Might do a leg drain after this.


Title: Re: Scrawny to Brawny Journal
Post by: Zetz on April 19, 2011, 10:51:20 pm
Oh.....

Weight: 140.4 (Andrew's jealous :P haha)

I'm actually seriously wondering how strong I can get in say, the next six months to a year, without going past 150.

Definitely still wanting to get way bigger and stronger, but I don't want to be fat and slow.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on April 21, 2011, 11:07:08 pm
Wednesday 4/20/2011:

-Dynamic warmup

-High hurdles practice
  -1 over 3
  -4 over 5

-Trail leg drills until I felt loose.

Just a prep day for the meet on thursday.


Thursday 4/21/2011:

MEET CANCELLED.

Stupid rain.... -.- I felt fine tuned for today too. I was supposed to be running the 110HH, Long jump, 4x100m, and 4x400m


Pictures of shoulder in next post as promised.

Title: Re: Scrawny to Brawny Journal
Post by: Zetz on April 21, 2011, 11:11:27 pm
Left shoulder (arm extended outward, completely straight):

(http://i230.photobucket.com/albums/ee89/omarordonez/DSCF0520.jpg)

Right shoulder (arm fully extended):

(http://i230.photobucket.com/albums/ee89/omarordonez/DSCF0521.jpg)

Left Shoulder (Elbow out parallel to ground, hand pointed down, palm back):

(http://i230.photobucket.com/albums/ee89/omarordonez/DSCF0522.jpg)

Right Shoulder (Same as last. Elbow out, hand pointed down):

(http://i230.photobucket.com/albums/ee89/omarordonez/DSCF0523.jpg)
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on April 26, 2011, 11:39:59 pm
Trainer checked out my shoulders. Said I actually had quite a bit of hypertrophy in my anterior deltoid and I had to work the middle deltoid. Good to know actually. Anyway... on to updates. Damn, I need to keep up with this thing.


Friday 4/22/2011:

-Warmup
-Squat: 5x2x185. (probably a bad idea for the next day)
-Split jump squats: 5x3

Hurdle starts:

1 over 3
4 over 4

Felt pretty decent actually. Kinda tired though


Saturday 4/23/2011: MEET DAY

-Dynamic warmup
-Hurdle lead/trail drills (might have done a bit too many actually)

-110m hurdles: 17.12 (BADFHAOIFBW.... lame. Took 7th..... I was seated at 3rd, and I could've easily taken 2nd)
-4x100m: not sure on time, hand-off was weak, but my run felt okay.
-300m hurdles: 44.xx (at this point i really just felt like crap, first 150m's were AMAZING though)

-4x400: 3:39.x (slower than we thought.... state qual is 3:29... 1 sec slower than our school record. ABSURD. 53 split hand time on my 400m though, I'm happy)


Sunday 4/24/2011: body update

Wow... 2 rep squats then a crazy meet with a 400m pr hurts like hell. It hurt to walk. Moving from standing to sitting or vice versa was douchey too. Quads are hurting more than normal. Glutes have average soreness, not much going on in hams.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on April 26, 2011, 11:51:48 pm
Monday 4/25/2011:

-Dynamic warmup

-3x 3 contact approach (long jump)
-3x 5 contact approach

-? full approaches

Set a hurdle at 39" (or 42"? not sure) then pulled a fluorescent ribbon across our jump path to get the height required for the trajectory required. (basic physics applied to track... it's beautiful

Set at the ideal height and distance from board for a 20' jump. I was getting about 19'6" I think. AWESOME
Just jumped a lot until I could barely pass 17 feet and couldn't clear the ribbon anymore.

-Hurdle trail leg drills


Tuesday 4/26/2011:

-Dynamic warmup
-Skipping A's and B's (30m)
-Anklings
-Backwards lunges (30m)
-Falling start for 30m
-3-point start for 30m

-Hurdle shuttle: 3x (relay over all 10 high hurdles. Pretty awesome)
-Block starts: ? (didn't count, felt slow and sluggish. not cool)

My buddy Jake, a massive junior, jumped over 20' today with the ribbon thing. It's his first year jumping too.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on April 30, 2011, 08:16:00 pm
Wednesday 4/27/2011:

-Warmup
-Plyo-pushup: 4x10
-Chin up: 2x10
-Pull up: 2x10
-Overhead squat: 4x10 (just the bar)

Starts

-4 over 5 hurdles


Thursday 4/28/2011:

-Dynamic warmup
-Lead/trail leg drills

-110m: 16.84 (no one really pushing me)
-Long jump: 18'  :uhhhfacepalm:
-4x100: Just under 46 seconds for the team. (don't remember official, my opening leg was awesome, passed ever other opener in the first 50m of the race. I LOVE opening this relay)
-4x400: 54 sec split hand time. 3:42 for the whole team

Not that bad of a day actually.


Friday 4/29/2011: Recovery Pre-meet

-Hurdle walkover cycle: 2x over 8
-3 50m strides
-3 50m accels to sprint
-3 full runway approaches on long
-Couple of trail leg and full approaches into high hurdles. done

An orange with dinner, and an extra banana right before bed probably helped Saturday. :D


Saturday 4/30/2011: Morgan Invitational

-Light jog, about 400m
-Hurdle lead/trail drills, just a few each
-Full hurde, 4 or 5 times over

-110m: 16.40  :personal-record:  :wowthatwasnutswtf: :wowthatwasnutswtf: (3rd place overall. Got me a medal)
-Long jump: 17'10" ( :uhhhfacepalm: awful, felt like I tweaked my ankle, just wasn't getting up high enough)
-4x100: 45.xx (FIRST PLACE at the invitational. Medal, baby!)
-4x400: 3:37 (team pr, not too bad. Took third. Our school and the two ahead were pretty dang close)

-GREAT meet. Boys took second overall to a 5A school from the best region in the state. (they only won by about 40 points too, which actually isn't much in track)


Title: Re: Scrawny to Brawny Journal
Post by: Zetz on May 02, 2011, 09:48:09 pm
Monday 5/2/2011:

-Warmup
  -25 jumping jacks
  -3x3 hang cleans: 95 lbs. (SUPER light)
  -3x7 single leg RDL's: 30 lb dumbbell in each hand (still super light)

-300m: 41 sec
-10 min rest
-300m: 40 sec
-10 min rest
-300m: 41 sec

Just realized I had the dates screwed up on my last post. Fixing now.

Title: Re: Scrawny to Brawny Journal
Post by: LBSS on May 03, 2011, 10:01:11 am
(http://t3.gstatic.com/images?q=tbn:ANd9GcQp56GM5tdgl-TZHZYOyerYiFmyreOH3VOD_XMVwVO6xCfDJcQ3Qg&t=1)
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on May 03, 2011, 07:33:15 pm
(http://t3.gstatic.com/images?q=tbn:ANd9GcQp56GM5tdgl-TZHZYOyerYiFmyreOH3VOD_XMVwVO6xCfDJcQ3Qg&t=1)

I'm assuming that's for me PR. Thank ye. haha
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on May 11, 2011, 08:30:09 pm
Haven't posted in a while. Busy keeping up with school and training for region. (prelims were today) Anyway, here's the last couple days worth of stuff leading into region.

Tuesday 5/10/2011:

-Progressive warmup
-Leg swings
-4x100 (for handoff practice, just one)
-3 110m hurdle starts over first 4 hurdles.

-Nighttime extensive stretching

-Wednesday 5/11/2011:

-Progressive warmup
-Hurdle lead/trail drills (not too many)
-3 starts over first 2 hurdles
-Rest and wait for heat

-110m Hurdles: 16.27  :personal-record: (currently seated 5th into finals. I'll be much faster tomorrow)
-300m Hurdles: Updating tomorrow, had to leave before the times were posted on this one, not sure if i'm in finals.

-Light jog ~3-4 min

-Planning on doing extensive stretching at night again.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on May 11, 2011, 10:49:25 pm
Video of my 110m race.

Getting some stills of important parts of the race up as soon as they finish uploading.

http://www.youtube.com/watch?v=43U0dqpmJMI
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on May 11, 2011, 11:25:23 pm
First to first hurdle. Good. (Red in the middle... you can barely tell)

(http://i230.photobucket.com/albums/ee89/omarordonez/Firsttohurdles.png)

This is where my buddy from another school almost lost it. Body turned pretty bad.

(http://i230.photobucket.com/albums/ee89/omarordonez/Buddyfails.png)

Top three in the pack, I'm still leading.

(http://i230.photobucket.com/albums/ee89/omarordonez/Closing.png)

This is the hurdle that broke the race for me....

(http://i230.photobucket.com/albums/ee89/omarordonez/WhereIlost.png)

Coming over 3rd to last. My buddy is now tied with me.

(http://i230.photobucket.com/albums/ee89/omarordonez/Woot.png)

Hips broke really bad coming out towards the end of the race....

(http://i230.photobucket.com/albums/ee89/omarordonez/Comingoutcollapsing.png)

But I make a decent recovery

(http://i230.photobucket.com/albums/ee89/omarordonez/DecentRecover.png)

And my running looks awesome. (Except my face. probably my favorite picture, though I love how my lead leg looks in the next one.

(http://i230.photobucket.com/albums/ee89/omarordonez/FaceTensesdecentrun.png)

(http://i230.photobucket.com/albums/ee89/omarordonez/Lead.png)

(http://i230.photobucket.com/albums/ee89/omarordonez/Lead2.png)

I love how I can tell a whole story about 16 ridiculously short seconds through pictures. No wonder Andrew always posts stills. Now I just need a better camera so the stills can look super nice

Title: Re: Scrawny to Brawny Journal
Post by: Zetz on May 30, 2011, 12:45:23 pm
Last two weeks of school after region were ridiculously busy for me. I'll lay it out fairly quickly.

Region finals:

110HH: 16.4 (Disappointed, but hey, still consistently better than than last year...)
4x100m: 44.6 (felt like I was flying on my leg of it, catching people all along the curve. Got the team a good start and we pulled into second for state qual)
300m: 42.38 prelim (close to pr) 43.19 Final (starting to feel terrible at this point during the meet. So drained)

4x400m: 3:39 (Interesting race... fastest guy pulled out so he could save his hamstring for state. Ran with a sophomore and a freshman. Wasn't even sure I could finish my opening leg. Switched to open to try to get us a decent lead but I felt like crap. Lightheaded and dizzy after practice start in the blocks. Got in and forced myself to calm down. Gun went off and I was FLYING. I was in lane 2 and I had the lead by the end of the first curve. Got the baton to our sophomore a good 15m ahead of any other team, gave the newbies the lead they needed and we ended up taking second for state qual on a skeleton team that we didn't even expect to take 4th...... 53ish SPLIT  :personal-record:)

Friday after region:
Shake out and stretch. Legs were burned out like crazy.

Monday:
Long warmup
Top speed sprints, 9 min rest between
150m
100m
80m.........  strained hamstring
40m

I was pissed. Felt like my hamstring was a guitar string and someone just plucked it at the end of the 80m.

Tuesday-thursday: (state on friday)

Long warmup. Extensive dynamic stretching for hamstring
3-5 strides only up to fastest comfortable speed. ~70%

ICING

Friday: State Track
Long warmup. Trying to keep hamstring loose

4x100m: 45.3 or something. Had the slowest leg I've had all season. Coach said it looked pretty okay but I was just slow.
4x400m: Ran a 55 split. Slowest I've ran all season. If it wasn't for my hamstring I could've had a 52 that day. Team got 3:41 and second to last. Last race in all of high school. I'm actually not angry about that. I did what I could and helped get some younger kids to state who otherwise wouldn't have experienced it.

School final week: Monday-Friday:

Just a ton of music rehearsals. Deloading from everything. Played some frisbee and stayed a little active so I didn't become a complete slob. :P Graduated on Thursday. Best week in all of high school! No doubt.


Monday 5/30/2011:

Planned on hitting weightroom seriously again. No more track. Since I don't have any obligations I can focus on just me and getting up weight again. I was pretty sick last week and I didn't do nearly as much as I wanted to for deload. Ham injury, sickness and in-activeness put me down to 130.8 lbs this morning. DAMMIT. Oh well...

Well.... I wanted to get lifting today, but I realized it's memorial day. Gym's closed. Luckily my track appetite has stuck with me despite everything. I've been getting crazy hungry even though I haven't been doing anything. I'll be doing some body weight circuit stuff and core later tonight to put some stress on my whole body so I don't feel like crap tomorrow morning when I lift.


Title: Re: Scrawny to Brawny Journal
Post by: Zetz on June 25, 2011, 12:22:32 am
I AM BACK

I've been gone for a while and I actually haven't done much of anything since I last journaled. Anyway... onto what my new plans are after track.

I was thinking about it while I had some time off (especially since there's not much else to do while I'm cleaning the USU library at 4 am), and I realized that I don't really need anything too fancy right now. As it stands, my body isn't really as developed as it should be. I need to focus on what I need most right now: Strength and power. I have a decent amount of natural reactivity or "springy-ness" (as demonstrated by my jumping of music stands even when I was only 120 lbs a couple years ago).

My month or so off has not treated me well. I'm down to only 133 lbs as of literally a minute ago. I've lost more strength than I would like (as you'll see by my new journal post).

I've been reading through Dinosaur Training by Brooks Kubik. The basic program laid out halfway through the book is what I'll be doing along with mostly just messing around and playing games with friends once in a while and stretching every night. Since I won't be in track anymore, I don't have to worry about running too much or eating more to make up for the extra calories burned in sprints. I can focus on what I want out of my body now, instead of what I may need for competitions.

Kubik's basic plan is only 2 days a week. this is basically going to be my routine for the next several months at least. After this I'll move into one outlined earlier in the book that has a 2 day/week schedule of 4 routines repeated every 2 weeks.

Mondays:
-Light Warmup

-Lifts
-Squat: 4x5 (progressively heavier, should be near failure on last rep)
-Standing Press: 4x5 (progression, same as squat)
-Bent over BB row: 4x5
-Farmer's Walk: until grip slips.
-Situps (weight behind head): 2x10

-Aux
-BB Calf raises: 3x10
-Curls: 2x10 (I'll only be doing this one for the first few months. Mostly to help with size. Left arm especially never really recovered from the atrophy after I really screwed up my shoulder)

Thursdays:
-Light warmup

-Power clean: 5x3
-Bench press (or DB press if I don't have a spotter): 4x5
-Sandbag walk (in bear hug): Until bag slips to ground. I'll be using and old punching bag. heavy (like... too heavy to be a punching bag)
-Weighted side bends: 2x10

-Aux like day on mondays.




Simple enough... right?

Title: Re: Scrawny to Brawny Journal
Post by: Zetz on June 25, 2011, 12:41:57 am
Switched out the workouts just because I really felt like doing squats yesterday.

Thursday 6/23/2011:
-Light warmup

-Squats: 155x4x5 (wtf? felt super hard. So weak... it should come back quick though)
-Standing Press: 85x4x5 (I'm sooooo weak. At least it made me realize how helpful the program will be)
-Bent over row: 4x5 (oops... first day)
-Farmer's walk

-Situps: 2x10 (trumpet case with trumpet inside held behind my head, did this on as soon as I got home since I forgot about it at the gym. lol)

-BB Calf raises: 155x2x10
-BB Curls: 45x2x8 (not too hard. Used really strict form.


Friday 6/24/2011:

Stadium workout at USU with summer track. Started with a bounding/jumping/running type circuit up the concrete seating for away fans. Ended with jogging up, over, and down ever stairway for half the stadium. Probably not the greatest idea after yesterday.... legs are toast. Hurts just to walk right now. Doing stretching now.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on June 25, 2011, 07:46:50 pm
Saturday 6/26/2011

Rode bike for about 40 minutes total. Though not all at once. Felt good to move legs with some light motion. Soreness wasn't nearly as bad as I expected, but it still hurts just to walk. Hopefully I feel fresh by Monday for the next workout.
Title: Re: Scrawny to Brawny Journal
Post by: LBSS on June 26, 2011, 12:31:27 am
I like your workout as set up. Simple. If you're eating enough, which for you will feel like a lot but probably won't be that much, you should be beastin in no time. Like, a few months. Would add a pull on the second day, though. Chin up, maybe, since you're doing a horizontal row already. Just something else for your back.

Sorry your HS track career ended with a muscle pull. Sucks. But hey, now you can actually fulfill your journal title.  :highfive:

Are you going to college in the fall?
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on June 26, 2011, 12:59:08 pm
Thanks. Yeah, I was thinking I shouldn't really focus on having a diet set up, or things to eat like I had been trying to do (and failing). My breakfast routine has already become habitual and it sets me up pretty well for the rest of the day. I figure I can just say, "Hey, I haven't eaten in a while, I'm gonna go grab a bite" between my bigger meals. My house is usually pretty stocked with some good breads, fruit, and other easy snacks so diet shouldn't be too hard, especially since I don't have school to worry about right now.

Haven't even gotten through two days, but I already feel better. Not doing anything for almost a month sucks pretty bad. Now that you mention it, I'm gonna change the auxiliary on the second day to chin ups. Still works out biceps, but I get another good pulling motion.


Sorry your HS track career ended with a muscle pull. Sucks. But hey, now you can actually fulfill your journal title.  :highfive:

Are you going to college in the fall?

TRUE STORY. Haha, I actually thought about that towards the end of the season when I realized my weight had actually dropped a couple pounds then stabilized during track.


And I most definitely will be going to college in the fall. I have a music scholarship at USU here that's paying for a nice chunk of my tuition.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on June 27, 2011, 03:40:54 pm
Monday 6/27/2011:

Warmup: Running mechanics

Hang cleans: 115x5x3 (mats in regular gym for power lifts were moved during restoration, had to do these on the power racks instead.)
DB Bench Press: 45x1x5, 50x3x5 (pounds is each DB. 50lbs each hand)
Russian twists with 45lb plate: 2x10 each side
BB Calf raises: 165x2x10

Sandbag(punching bag) carry: finished 2 laps around my backyard (total was about 200m walked)
Chinups: 2x8

Holy crap, that carry was hard. I was breathing so hard by the end. I love it.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on July 02, 2011, 12:51:27 pm
Friday 7/1/2011:

Springboard warmup with summer track.

Squats: 115x5, 135x5, 155x5, 175x5 (not as deep as I wanted but it's much better than last week when I could barely move 155)
Bent over BB row: 90x4x5 (WAY harder than I expected. Definitely more brutal than cable rows like the book mentions)
Standing press: 65x5, 85x2x5, 90x2x5

Farmer's walk w/50lb DB's until grip gave out (killer)

BB calve raises 155x2x10

Dead by the end of that.... so weak. Gotta get back at it. Especially those squats. Goal for summer: 225 for final set of 5 on squats
Title: Re: Scrawny to Brawny Journal
Post by: LBSS on July 03, 2011, 10:08:19 am
I've been lackadaisacal about my body composition for a while now because I'm mentally pretty comfortable at 170 with 10-11% bf, which seems to be my set point. But now that I'm skinny-fatter than I've ever been, it's time to concentrate again.

So my questions for you:

Do you have a body comp (weight + bf%) goal?
What is it?
Where are you now?
How are you going to get from here to there?
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on July 03, 2011, 01:59:44 pm
Yes

Goal would be about 8 or 9% (Doable as long as I stay active between lifting. I've always had a hard time packing on any sort of fat anyway)
First goal would be to measure. I've never actually measured it. Friends who know more about it have estimated under 10%, but I've never gotten an accurate measurement.

I plan on taking in a good part of my fats as healthy fats (from fish, nuts, etc.) and biking regularly as well as doing some sort of sprint stuff since that's what burns fat most effectively. (Or so I've been told by my former jumps coach who was a pole vaulter and majored in exercise science)
Not necessarily sprint workouts, but high intensity running stuff. Running around the backyard with my dog, ultimate frisbee once in a while. That kind of stuff.

Diet is still probably the biggest part of that. I still need to read more about it and talk to the people I know who have actually studied that kind of stuff.
Title: Re: Scrawny to Brawny Journal
Post by: LBSS on July 04, 2011, 03:50:14 pm
you didn't answer the first part of my question. do you have a weight goal? your journal title says you want to be brawny and you talk about being too skinny pretty regularly. so how big do you want to be? 165? 175? 205? 155? you're obviously having no trouble staying light and reasonably lean.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on July 04, 2011, 06:55:58 pm
Oh, I missed that part. Well, for now just getting over about 150 would be nice. The goal is to end up at 165 while staying as lean as possible. If I gain more weight after that, I don't mind, but at that point I'd rather stay lean and maintain weight than get stronger and fatter.

So short term goal: 150lbs + @ ~8-9%bf

Ultimate goal (at least for now): ~165lbs @ 8% bf
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on July 06, 2011, 01:36:56 am
Tuesday 7/5/2011:

Light warmup

Power clean: 95x3, 115x3, 135x3, 140x3x3 (Not bad when you realize that I never do power cleans and I'm ridiculously weak right now and still lifting more than I weigh)
Bench Press: 115x4, 125x5, 135x5, 140x5 (Spotter barely touched the bar, near failure on last rep... so hard)

BB Calf raises: 185x2x10
Curls: 60x2x8 (on EZ bar)

Side bends w/50lb db: 2x10

Sandbag carry: ~310 steps


Found out my "sandbag" only weighs 65 pounds. I'll probably make one around 90 when my job finally pays me.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on July 12, 2011, 11:52:45 am
Friday 7/8/2011:

Stadium stuff with summer track program. I'm gonna try to get an aerial view of the stadium when I get home to show the pathing for runs and bounds and stuff. I'm updating on my Zune right now because I'd hate to lose track of stuff and fall behind in journal logging like I have before.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on July 12, 2011, 12:07:16 pm
Monday 7/11/2011:

-Gymnastic warmup stuff in school's wrestling room.
- tug-o-war with thick ropes. Great warmup.

- Squats: 95x5, 155x5, 165x5, 175x5, 185x5
- Overhead press: 65x5, 85x5, 90x5, 90x4, 85x5
- Bent over BB row: 65x5, 85x5, 90x5, 95x5, 100x5

- Farmer's walk w/55lb DBS
- Situps: 2x9 w/25lb plate behind head (SUPER HARD)

- Calf raises: 160x2x10
- Curls: 65x8

Extremely exhausted after that. I'm feeling sore in my whole back and in my neck. Legs are pretty sore too, I had trouble making it up a hill to my job on campus this morning. Really tired and a bit sore pretty much everywhere right now.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on July 14, 2011, 11:00:31 pm
Thursday 7/14/2011:

-Warmup: about 30 min ultimate frisbee game with track peeps (went easy)

-Power cleans: 115x3, 135x3, 140x3, 145x3, 150x3+1 failure  :personal-record:
-DB Bench: 45x5, 50x5, 60x5 :personal-record: (post injury, I used to do 55x3x8, so I'm close), 60x2+1 failure, 55x3

-Side bends: 2x10 ea side w/55lb DB

-Bag carry: did about 20m over right shoulder, 20m left, 100m bear hug.

-Chin ups: 2x8


Dead tired. I like my PR's though. Highest I've ever had before on cleans was 155x1, getting 150x3 on a workout felt good.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on July 18, 2011, 09:43:45 pm
Monday 7/18/2011:

Block starts warmup

Squats: 135x5, 165x5, 175x5, 185x5, 195x5
Overhead press: 70x5, 80x5, 90x5, 95x5. (kept fairly strict form up to 95)
Straight leg bent over BB row: 75x5, 85x5, 95x5, 105x5 ( :personal-record:)

Farmer's walk w/55 DBs

Calf raises: 180x2x10


Skipped most other stuff for aux. Missed breakfast for sleep. Working at 4 in the morning on my workout days kinda sucks... I've been much better at getting to sleep early though. I'm still getting about 9 hours daily, though sometimes 2 or 3 hours of it are ina nap after work.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on July 21, 2011, 05:19:41 pm
Thursday 7/21/2011:

-Bike ride warmup/light power clean

-Power clean: 135x3, 140x3, 145x3, 150x3, 155x2+2 failure ( :personal-record:, going for the full 155 next week)
-DB bench press: 40x5, 45x5, 50x5, 55x5, 60x5 ( :personal-record:, last rep was slow but still controlled and w/good form)

-Sandbag walk (all on toes for calf work)

-Core

Skipped majority of auxiliary. Will be doing another session after I wake up later. Gonna sleep through the day, go see Captain America at midnight, take a quick nap, work for a few hours, take another nap and then I'll be working with track after all that. That's pretty much how my next night/day will pan out. Fun times.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on July 26, 2011, 11:06:33 pm
Tuesday 7/26/2011:

Warmup:
  4 sprint starts (20m)
  2x10 tuck jumps
  2x5 pogo hops
 
Hurdle drills (found 2 hurdles in the indoor track... I was like, cool.... I'm gonna go ahead and reminisce. Haha)


Squats: 135x3, 155x3, 175x5, 185x5, 195x5
ATG Squats: 195x2, 135x10

Overhead press: 55x5, 70x5, 80x5, 55x10
Bent over BB row: 55x5, 65x5, 85x5, 95x5, 85x10

Farmer's Walk

Calf raises: 180x20
Chin ups: 1x10

-Core


REMINDER: GET OFF YOUR ASS AND DO SPRINT WORK AND/OR TRICK PRACTICE ON OFF LIFTING DAYS
REMINDER: START DOING CORE DAILY


I feel like I've been getting fat... well.... not fat, just more-so than I am normally. I gotta start doing that sprint work and stop being lazy on off days so I can stay lean... and quick. I feel a little slow lately, because, aside from lifting, I really haven't done any serious activity that would help me stay lean.

Gonna start doing squats with full range of motion. Only been going to parallel, but today I realized I'm actually more comfortable below parallel despite being weaker there lately. I hate not having that full range. I'll also be implementing higher volume lifts for my last set every other week to help a bit with hypertrophy. This is mostly important in the overhead press where my left deltoid is particularly weak since I've never really done anything to help it grow after my injury like I've needed to. In the shoulder stuff I need to worry more about hypertrophy than strength until the median delt is back to where it should be.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on July 29, 2011, 06:30:48 pm
Friday 7/29/2011:

Gymnastics warmup stuff

Did a few backflips in the wrestling room with the track kids. First time since I sprained my ankle. Ceiling was way low though, so it felt really weird.


-Power Clean: 135x3, 140x3, 145x3, 150x3, 155x3, 160x3 + 1 complete ( :personal-record:  :wowthatwasnutswtf:)
-DB bench press: 40x5, 50x5, 55x5, 60x5, 65x2 + 3 assisted. ( :personal-record: I'll have 65s down completely next week)

-Aux
  -Side bends: 55lb DB, 2x10
  -BB Calf raises: 185x2x12
  -Chinups: 1x6
  -EZ bar curls: 70x1x5 ( :personal-record:... even though curls don't even really matter much :P)

-Bag walk


Power cleans felt so awesome today. I got the 155 that I went to failure on last week and it felt easy. Decided to do an extra set at 160 to improve the pr.. I was so amped I jumped around after the set, walked around for a bit, and ran back to do an extra. Felt really good.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on August 04, 2011, 04:39:25 pm
Tuesday 8/2/2011:

-ATG Squats: 135x5, 155x5, 165x5, 175x5, 185x5 (not quite as deep on the 185s. Haven't done atg in a while. Will probably only go to 190 next week)

-DB overhead press: 35x5, 40x5
-Overhead press: 90x2x5
-Bent over rows: 75x5, 85x5, 95x5, 105x5

-Farmer's walk

-Skipped aux.


HOLY CRAP. I have a jump rope... a pretty nice one too. I'm gonna start using that on off days along with my core stuff. Probably won't log that stuff though. Jump rope is mostly for fun for me. I suck at jump rope... a lot.


Oh, by the way. When I write "-Core" This is what I'm doing:

Abdominal erector work (usually 3x25 v-ups/pikes)
Oblique work (usually 3x1min russian twists, or 3x20 weighted twists)
Stabilizer work/transverse abdominis (usually 1-1.5 min front plank, right plank, left plank)


Title: Re: Scrawny to Brawny Journal
Post by: Zetz on August 13, 2011, 04:54:07 pm
Friday 8/4/2011:

-Power clean: 145x3, 150x3, 155x3, 155x3, 160x1 +1 failure (WEAK)
-DB Bench press: 45x5, 50x5, 55x5, 60x5 (BARELY got the last bit. Still felt really fatigued)

-Side bends: 2x12 w/50lbs
-BB calf raises: 185x2x12

-Cut the rest of auxiliary as well as sandbag. Felt so weak.


My job's been screwing with my energy, alertness, etc. I hate it. At least I won't have the crappy schedule too much longer. 4am shift SUCKS.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on August 13, 2011, 05:00:16 pm
Monday 8/8/2011:

-Squats: 165x5, 175x5, 185x5, 195x5. (Keeping weight for next week. Worked on the awkward new racks the gym got. Couldn't get as deep as I wanted)
-BB Overhead press: 60x5, 70x5, 80x5, 90x5 (Realized that a slightly narrower grip worked better for me. Makes sense too, since my shoulders aren't very broad)

Bent over rows: 70x5, 80x5, 90x5, 100x5

-Farmer's walk (Best ever. Used 50's but went around the larger main gym. Fingers were in a J shape about to give out when I got back to the DB racks)

-Calf raises: 185x2x12
-BB curls: 70x2x5

Title: Re: Scrawny to Brawny Journal
Post by: Zetz on August 13, 2011, 05:07:24 pm
Thursday-Friday 8/11-12/2011:

Thursday:
5 mile bike ride, mostly uphill. Light gym stuff with summer track and a backflip comp with a friend (only got 5 or 6 before I couldn't land them anymore). Still feeling weak from work and sleep stuff.

Friday:

Pull up stuff between 2 thick bars for fun. (one over the other, pull up and reach for top with both arms, drop to lower, repeat)
Was feeling tired from work. Napped from 1pm until around 3pm. Skipped lifting.

Went to the county fair. My friend's gym had a demo on the main stage for their gymnastics place. Saw some parkour enthusiasts from USU do some demos for them and I got the guts to just do a backflip on the ground. Boss. I probably did ~15 flips the rest of the day.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on August 17, 2011, 12:08:06 am
Monday 8/15/2011:

-Power cleans: 145x3, 150x3, 155x3, 160x2, 160x1. (FFUUUUUUUUUUU...... so weak. Dammit)
-Bench press: 130x5, 140x2x5, 140x3 (last were failure... I'm gonna start doing regular bench again from now on)

-Side bends: 55lb x2x12

-Calf raises: 135x20


Couldn't get a good nap in after work in the morning. Was running all over campus trying to get FASFA/marching shoe order/job apps into all their places on time. Felt really weak from lack of sleep and sub-par food intake compared to other days. Hopefully squats will be better on thursday
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on September 13, 2011, 12:19:12 am
Back to logging. Just check my post on Aiir's journal if you wanna see why I haven't really done much. I'll be back to posting regularly now that I set up wifi on my Zune HD on campus. I can basically just update while I'm working in the library after the gym. If anyone has tips on college snackage I'm all ears, I need all the help I can get.

Anyway, this'll be a brief first post back and it'll be more detailed from now on and into later stuff.

Last Thursday (only major lifts):

-Squats: 160x5, 170x5, 180x5, 190x5. (Gotta get up to at least 225, I'm going deep now though, which is good, getting back to indoor track lifting strength that I had despite a crappy diet)

-Overhead press: can't remember all did 3x5, then ended on 105x5, felt okay. Shoulder seem to be on and off though, I'm never consistent in strength on my overhead press.

-Farmer's walk

-Core

Monday 9/12/2011:

-Trapbar Deadlift: 170x5, 190x5, 210x5, 220x5
-Bench press: 135x5, 140x5
-DB Bench: 45x5, 55x5

-Side Bends: 2x12 each side (with 60 lb DB)

-Farmer's walk w/55's. (with sleeves rolled up for the ladies  :ninja: jk (but seriously, I lost some fat since school started, arms look so shredded while I'm holding the dumbbells at the end of the walk. Maybe I can keep that look as I make progress. So siiiiiick)
Title: Re: Scrawny to Brawny Journal
Post by: LBSS on September 13, 2011, 07:28:24 am
glad to see you're back putting in work.  :highfive:
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on September 13, 2011, 10:20:43 am
glad to see you're back putting in work.  :highfive:

Thanks, man. A few days ago I had like an anxiety attack or something, I got super stressed out because I hadn't figured out my schedule and I was eating terribly with no time to work out. It was making me frustrated that I had no time to do that or anything else. I've kinda settled into the college routine though and I'm carrying a lunch box for lunch and some snacking. (Even though having a backpack on while carrying a lunchbox and a trumpet case looks kinda silly, haha)
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on September 17, 2011, 12:07:19 pm
Friday 9/16/2011 (AKA: Mexican independence day):

-Progressive warmup

-Squats: 145x4, 165x5, 175x5, 185x5, 195x5 (Felt good. Finally consistently getting 200+ on deep squats next week? Yep)
-Overhead press: 75x4x5 (Strength is crap on this, forcing myself to do lighter weight so I can actually make some progress)
-One-arm DB row: 40x5, 45x5, 50x5, 55x5 (Felt pretty good. Can probably do 60s next week)

-Farmer's walk w/60 lb DBs (~1 min or more)

-Easy-ish core.

Title: Re: Scrawny to Brawny Journal
Post by: Zetz on September 18, 2011, 10:43:47 pm
Just recorded a webcam vid of my thoughts on Scrawny to Brawny as a program. Looking through it now to see whether I like it or not. Will probably upload later.

Edit: Nope... not working. Audio on youtube's upload is dumb and it cut off half the video. I'll try again tomorrow.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on September 25, 2011, 01:03:27 am
Screw that, don't have time to record anything, I'm barely home to sleep. This music major business is busy stuff, anyway... here's an update of my week.

Monday 9/19/2011:

-Deadlifts: 170x5, 190x5, 210x5, 230x5
-DB Press: 45x5, 50x5, 55x5, 55x2, 50x3

Bah... don't remember rest for this day, just the main lifts


Thursday 9/22/2011:

-Squats: 135x3, 155x3, 170x5, 180x5, 190x5, 200x5 (First time I've done 200 going deep, still not really a PR though)
-Overhead press: 70x5, 85x5, 85x5, 75x5
-Weighted pullups: BW+10lbs: 4x5; BW: 1x10

-Farmer's walk w/ 60lbs until failure

-Dips: 2x8 w/35lb plate

Title: Re: Scrawny to Brawny Journal
Post by: Zetz on September 25, 2011, 01:15:13 am
Got a message on youtube a couple days ago from this dude.

(http://www.thenategreenexperience.com/assets/images/userPics/1303262110_1291.jpg)

That's the "poster boy" for Scrawny to Brawny. Apparently he found my video on scrawny to brawny from over a year ago and he stopped to message me about my journey hoping I hadn't given up hope. Said he was reaching out.

At first I thought, there's no way, or maybe it was a one time message, I actually replied with a few details and he messaged back about how he always read every word motivated people send him. Said hurdles were pretty badass and his little sister had just started track. He gave me a few tips on easy calories and what he did with a giant lunchbox to carry food around.

Pretty cool dude actually. Offered some help if I ever got back on S2B again, which I've been considering for a while once I hit 225 for squats on the 4x5 so I can use my strength to put some serious mass on (for the college ladies).


He mentioned the online coaching program they do (which is kind of expensive), but he wasn't really pushing anything. Cool dude all in all. Actually hearing, personally, from someone like him who went from 133lb marathon runner to 205 bodybuilder has really motivated me since last night.
Title: Re: Scrawny to Brawny Journal
Post by: p.Esk. on September 25, 2011, 12:59:33 pm
holy shit.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on September 25, 2011, 02:16:48 pm
Me, or the guy in the picture? Haha, just kidding.

I've seen his page several times and I used to stop by regularly to remind myself that anything is possible, but like I said in the lat post, hearing from him directly was really motivating.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on October 10, 2011, 01:26:12 am
To those who read my journal and actually care and respond (LBSS, mostly):

I haven't taken a break from training nor am I being lazy. I've decided to severely limit my time online in order to focus more on getting a proper intake of food throughout the day, improving my aural and trumpet playing skills and other aspects of college life, and focus more on my training.

This may seem simple, but my day really is loaded. After some motivation from Paul (the guy in the pic) I've become a little more dedicated to all aspects of my life. I've been eating better, practicing more, working on school more, working more efficiently in cleaning the library, and building better relationships with new friends.

I'm now waking up around 5:30 or 6 am to make breakfast, stretch, and play my trumpet before classes even start. I carry a loaded lunch box with me to last at least until after my workout then I eat a big dinner when I get home around 8 or 9, then a snack before bed. When I get home I usually just end up sleeping. I get everything done at school. Nothing comes home with me so that nothing disturbs my sleep.

I will be this busy until football (read: marching band) ends.

An update on training:

Almost two weeks ago I started Phase I of Scrawny to Brawny. I never did this when I did the program last year. It's a corrective phase meant to address some serious issues and imbalances from injuries/hurdling that I never addressed. The biggest focus is getting my body balanced. Focusing heavily on shoulder hypertrophy that I never really got back after my injury, imbalances between my quads and hamstrings, and my chest and back.

In the last two weeks since focusing on myself more and limiting my free time for enjoying simple things like relaxing, reading, or just talking with old friends, I've gained 6 pounds, lost 4 from getting sick at school and now I'm going back up. I'll be at 145 by the end of the month and I'm planning on being a very lean, fast, and strong 165-170 pounds before I'm 20.


So that's it. I'm not quitting journal logging or this forum, just limiting my time on it. I'll give journal updates every few weeks on my progress and daily in the time between semesters. I'll be logging every workout in a small notebook as I do it and I'll be around the forums for a couple minutes from time to time.

Don't miss my annoying self too much. Haha
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on October 10, 2011, 01:33:36 am
Oh, before I forget, this is my morning routine, except I just have 5 eggs with veggies for breakfast.

http://www.thenategreenexperience.com/blog/wake-up-heroic-the-20minute-morning-fix (http://www.thenategreenexperience.com/blog/wake-up-heroic-the-20minute-morning-fix)

Pretty much everyone could use that.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on October 24, 2011, 10:26:14 pm
I'm up roughly 6 pounds (average throughout the day, I'm AT LEAST up 4.5 pounds) since a few short weeks ago. Have a bit of free time so I decided I'd post highlights from today.


Squat: 135x5, 155x5, 175x5, 195x5, 215x3+1  failure (Damn it all. That's okay. I was going as deep as I could.  :personal-record:)

I was angry for not finishing the set. So I did 3 bottom position squats with 185 starting basically as low as my body would allow. Super hard. Got weird looks from people. Dinosaur training right there.


Didn't have a spotter for incline bench. Smacked my cheek with the bar on the last set while trying to rack it.  :uhhhfacepalm:


EDIT: just checked my last post. (Last time I actually squatted. That's a pretty damn good PR... I didn't even notice. I just started throwing weight on.

Title: Re: Scrawny to Brawny Journal
Post by: Zetz on December 18, 2011, 03:54:20 pm
Monday 12/12/2011:

Squat Warmup: 135x5, 155x5, 175x5
Squats: 185x5, 195x5, 215x3, 245x1  :personal-record:

Le woot. Listed is just the base of course, there are quite a few auxiliary things not listed like cleans and single arm dumbbell snatches. (and a few backflips for maintenance. haha)


Wednesday 12/14/2011:

Bench press warmup: 105x5, 115x5
Bench press: 135x5, 155x3, 175x1 (All time  :personal-record:)

Dumbbell incline press (weight listed is amt in each hand): 45x5, 50x5, 55x5 :personal-record:

Some other auxiliary that I don't care to list.... ha.

Despite the fact that my medial deltoid still hasn't fully recovered from the atrophy of not using my arm much a couple years ago, the anterior deltoid (the part that actually tore) has now officially fully recovered and surpassed it's former strength. I'm happy. Now I need to work on the hypertrophy for the left medial delt so it doesn't look so weird compared to my right......
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on December 31, 2011, 01:48:28 am
Haven't updated in a bit. Depending on how busy next semester is, I'll be posting about as much as I am now or maybe a little more. Anyway, didn't get much food in yesterday, felt exhausted today. Still got some decent numbers, and what would've been a PR with the volume I'm doing, but not a PR purely by numbers.


I'm back on Dinosaur training. More of an arm specialization, with heavy/high volume squats 2x per week. (I'm sick of being all legs... yet still looking like I have chicken legs :P)


Today:

Squats 135x10, 145x10, 185x8, 195x8, 205x6, 215x3+F (Didn't finish the 6 for a big pr. Dammit), 205x3 super fast.

Next post I'll show the full program.


Title: Re: Scrawny to Brawny Journal
Post by: Zetz on December 31, 2011, 01:55:11 am
DT Arm Specialization for Dinosaur Arms (Not short... just powerful :P):


Monday:

Squats: 2x10, 2x8, 2x6
BB or DB bench press: 2x10, 2x8, 2x6
BB bent over rows: 2x10, 2x8, 2x6
Two DB clean and press: 4x5
Situps or leg raises: 15-40

Wednesday:

Standing BB curl: 5x5 (3 progressively heavier warmups, 2 heavy working sets)
Close grip bench press: 5x5 (Weight progression same as curls)
Hammer curls: 4x8-10 (Progressively heavier sets)
Dips: 4x8-10 (Increasing weight each set)
Reverse BB curls: 5x5 (same as bb curls)
Bench dips: 5x10-12 OR One arm DB presses 5x6-8
Grip work

Friday:

Repeat Monday, but finish with cheat curls for 5x6 and close grip bench for 5x6
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on January 06, 2012, 09:32:02 pm
Friday 1/6/2011:

Notable lifts from today:

Squats: 115x10, 135x10, 155x8
             185x8, 205x6, 220x5+1F.  :personal-record:

DB Bench: 35x10, 40x10, 45x8
                 50x8, 55x6, 60x7  :personal-record:

Title: Re: Scrawny to Brawny Journal
Post by: Zetz on January 10, 2012, 01:33:41 am
Monday 1/9/2012:

More notable stuff from today:

Squats: 115x10, 135x10, 155x8
             190x8  :personal-record:, 210x6 :personal-record:, 220x6  :personal-record:

DB Bench press: 35x10, 40x10, 45x8, 50x8
                           55x6, 65x6  :personal-record: (Wooo!  :wowthatwasnutswtf:)


Fieldhouse was soooo crowded it was pissing me off. Couldn't do much about it but my lifts went well. Had to breath a few times between reps on the last squats. Starting at rep 4 everything felt like max effort.

60 pound dumbbells were being used by some other d-bags, so I did the only logical thing to do: I told myself to quit being such a weak excuse for a lifter and go straight to the 65s for the reps. Wasn't expecting much. Came out on top. Awwww yeah.
Title: Re: Scrawny to Brawny Journal
Post by: creativelyric on January 10, 2012, 03:43:42 am
Good stuff, man. Nice PRs. How's that bulking going, btw?
Title: Re: Scrawny to Brawny Journal
Post by: LBSS on January 10, 2012, 09:25:54 am
Good stuff, man. Nice PRs. How's that bulking going, btw?

+1
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on January 11, 2012, 12:02:42 am
Good stuff, man. Nice PRs. How's that bulking going, btw?

+1

Thanks, man. It's not actually "bulking" per se, as I'm not really just stuffing my face every day. Usually I'm getting 300-400 kcal more than I need daily (sometimes less, sometimes more of course), so right now it's really more of a slow but very consistent gain. It's working quite well with the program I'm using right now. I'm liking it quite a bit. I'm just hoping I can keep the diet consistent now that school's going again and I have more classes than last semester.

In short: some weight measurements and calorie logging have helped a lot, but I've tracked an average of .8 pounds/week gained over the month and a half or so that I've been recording all my stuff.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on January 11, 2012, 12:07:40 am
Also, I can't say I've gained as much as I expected, and I'm still really light, but I'm over 140 every night and gaining. If I can keep up the gain I'm doing now, I'll be at 150, by the end of March, 160 sometime in July, and I may hit 170 by my 20th birthday. All without changing BF %
Title: Re: Scrawny to Brawny Journal
Post by: creativelyric on January 11, 2012, 12:48:58 am
Seems like you got a plan. You'll get to where you want, then, easy.

How tall are you btw?
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on January 11, 2012, 01:02:44 am
5'11"

(Basically that leaves me looking pretty damn skinny, and most people think I'm also very weak. I don't generally worry much, since I know I can always outperform pretty much anyone who judges me negatively for it. As long as I'm improving and my strength is good, people can think what they want about how skinny I look)
Title: Re: Scrawny to Brawny Journal
Post by: creativelyric on January 11, 2012, 02:42:50 am
Huh, we're about the same height.

And I know what you mean about people misjudging your lankiness for weakness. I actually had several people comment that I was too thin, though I knew I was stronger than a lot of people. I had reduced myself to 150 several months ago trying to go for as pure performance as I could, and I did well at those levels. I had a decent running vert at that weight, but my jump didn't mean much when I was finally balling with some decent competition that weighed much more than I did. I was getting shoved around, lol. So I decided to bulk while still keeping up performance.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on January 11, 2012, 10:58:48 pm
Not a bad idea if you're playing ball. haha. I'm just doing it to basically look and feel more awesome. Being strong always feels cool and it's useful ha.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on February 04, 2012, 06:08:33 pm
 :personal-record:  :wowthatwasnutswtf: (Well... not really. Another time I did 225x6, but it was technically breath squats... so yeah, this is totally a PR)  :personal-record:

http://www.youtube.com/watch?v=XTKkQrQ7MyU
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on February 06, 2012, 09:40:31 pm
Max squat day today. Hit 265 cleanly, 5 pounds over projected. Felt confident on 275, looked like it was gonna come up, but it was not to be.... then I realized.... If I had hit that.... that would only be a tiny bit off 2x bodyweight. AWWWWWW YEEEEAAAAAAAAHHHHHH

 :wowthatwasnutswtf:


Video to come.

Also hit 27 in standing vert after squats. (no video unfortunately) 7'4" reach, hit 9'7" on the wall.


Edit: Also, weight gain seems to have stopped all together. (As you should obviously be able to tell from my squat video)
        Not sure if my caloric expenditure has increased or intake has dropped, since I haven't had time to log calories as accurately as I was. Regardless, this upsets me. Intake is gonna go up again.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on March 06, 2012, 01:51:09 am
This was a couple weeks ago. Bench vid will be up in the morning. Not much to it. Bench is weak. Weight's crap. Strained my back about a week after the vid. Doctor said it was a lack of vitamin d combined with the exercise. Muscles should be golden, but apparently some imbalance in nutrition combined with the exercise stopped my muscle from recovering properly and eventually I strained my lower back. I've been out until this last week and I didn't eat much while my back was hurting, but I'm back at it. This time with better nutrition and supplementation for proper recovery.

 :personal-record:
http://www.youtube.com/watch?v=Q3yctnhjw14
Title: Re: Scrawny to Brawny Journal
Post by: Raptor on March 06, 2012, 05:34:13 am
Looking great man :highfive: :wowthatwasnutswtf: :ibsquatting: :personal-record:

Seriously, you have been doing great lately
Title: Re: Scrawny to Brawny Journal
Post by: vag on March 06, 2012, 05:45:17 am
Awesome squat , great depth/form!
Such a lift at ~1,9*BW is no joke!  :highfive:
Title: Re: Scrawny to Brawny Journal
Post by: LBSS on March 06, 2012, 10:30:51 am
nice work man! looked pretty clean to me.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on March 06, 2012, 04:36:23 pm
Thanks everyone. I'm pretty happy with it. I went for 275 right after but barely missed it. I coming up, but didn't quite have the energy for. I'll have it soon enough though. Also, the bench vid was going to come up today, but I'm on my way to Las Vegas to with the band for the WAC tournament. I'll have it up when I get back on my desktop at home.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on March 19, 2012, 12:42:20 am
Compiled a "weaker lifts" video that included bench and push press for youtube now that I'm back home and stuff.... youtube upload isn't doing anything. I feel like I'm making excuses for not having the video at this point and I hate that. It'll be up as soon as youtube upload is working again.

On the bright side. My parents got me pinole from Texas. It's basically an unfermented version of what the Tarahumara indians in Mexico drink. (Tesguino/corn beer). Lots of carbs and stuff. I'll be adding it to my breakfasts until it runs out. Hopefully it'll last since they were only able to get around 1.5 kg of the stuff.

EDIT: Oh... it actually uploaded. Youtube just wasn't showing anything. It's processing now. I'll link it when it's done.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on March 20, 2012, 01:11:15 am
http://www.youtube.com/watch?v=fZdWAsr_v_o
Title: Re: Scrawny to Brawny Journal
Post by: chrisbro1 on March 20, 2012, 01:17:39 am
This is impressive as hell.  I don't know any guys 150 or below who are anywhere near your lifts.  Good work.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on March 20, 2012, 01:37:08 am
Why thank you haha. It's kinda what happens when you try to to eat healthy and train for strength, but don't really end up gaining much weight. :P Still working hard though for both though. The strength gains come over time as long as you have the proper protein and nutrients. The hard part for me has always been weight gain. I'm like a freakin' jack rabbit, man. haha
Title: Re: Scrawny to Brawny Journal
Post by: LBSS on March 20, 2012, 07:25:41 am
This is impressive as hell.  I don't know any guys 150 or below who are anywhere near your lifts.  Good work.

+1

now, more milkshakes.  :highfive:
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on March 20, 2012, 01:00:19 pm
This is impressive as hell.  I don't know any guys 150 or below who are anywhere near your lifts.  Good work.
+1
now, more milkshakes.  :highfive:

Hell yeah. Actually, I've been making some pretty awesome shakes. Split into two for the schoolday: 2 bananas, 5 strawberries, 3 tablespoons peanut butter, 2 scoops vanilla protein powder, a little over 2 cups whole milk.

Sam's switched their EAS to muscletech, so I've been buying that in bulk instead. Don't really care much for brand, but it's the cheapest stuff I can get, so it's what I use.
Title: Re: Scrawny to Brawny Journal
Post by: LBSS on March 20, 2012, 02:27:27 pm
no no no no, i meant more of THESE

(http://www.motifake.com/image/demotivational-poster/small/0803/your-milkshake-milkshake-there-will-be-blood-demotivational-poster-1204441219.jpg)
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on March 20, 2012, 08:54:47 pm
That looks so good right now that I'll probably stop by Casper's ice cream to get something like that after my workout. Mmmmm
Title: Re: Scrawny to Brawny Journal
Post by: Rix on March 22, 2012, 09:15:32 am
That bench looked pretty crazy, was that 185?
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on March 23, 2012, 07:41:53 pm
That bench looked pretty crazy, was that 185?

Shoot dang. I should have annotated the video. The lifts are in the description if I remember. Yes, bench press is 175, then 185.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on March 31, 2012, 01:33:22 pm
The last few weeks I've started going to my friend's gymn on Saturday mornings.

Last week I started learning a bit of pommel horse (super fun). And I actually got to the point where I could do two circles on the mushroom.

This morning I was only in for a bit but I started learning giants. (super tiring... you can't even imagine)
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on April 13, 2012, 07:42:20 pm
So this is something I did this week....

http://www.youtube.com/watch?v=-MV7_VebYRg


Recording isn't that great, but Harry was absolutely amazing at the concert. You can see me bobbing my head in time at the start. I'm in the back row farthest left with the trumpets.  :P

Also.... yesterday's main stuff:

Squat: 240lb 3x3, 205x8
Bench: 165 3x3, 135x8
DB Push Press: 45 lb dbs 3x6, 40lbx6

All   :personal-record:
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on May 02, 2012, 03:04:48 pm
Today's junk, 2/5/2012 (I'm gonna format dates in non-american style because it just makes more sense. d/m/y):

Squats: 190x20 (Sweet mercy, that took a while. Arms were completely numb on the last 5 reps)  :personal-record:

Dips S1: 3x15 (last 3 on third circuit were crazy hard) 

Pullups S1: 3x7

Incline situps S1: 3x15


Feel like garbage. Walk back to car on other side of campus. Vomit halfway there. Feel like a champion. Continue walking then get an awesome jug of chocolate milk for the drive home.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on May 03, 2012, 02:09:24 pm
Video of day 1 of 20 rep squats. (not logged here)

My camera's stupid and won't record more than 40 seconds at a time. By the time it saved the first clip and my buddy started recording again, I was racking the weight, so unfortunately I only have 14 reps on video. I'll get a good phone camera to record on for the next big milestone so I can actually get the whole things. For now, here's day 1:


http://www.youtube.com/watch?v=Idch0VdiTPw
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on May 05, 2012, 01:39:28 am
4/5/2012:

195x20 today on squats. Wussed out on the last set of pullups/dips/situps because I was just about to puke. Didn't feel like dumping my food after a workout today. haha

On a side note: my dips were 16 reps, and pullups were each 8 reps... so technically I was still going to do better than Wednesday on that... I still pussied out though. D:
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on May 07, 2012, 08:02:03 pm
7/5/2012:

Failed on 15th rep of squats @ 200lbs. Said screw that after a few seconds out from under the weight. Squatted it out of bottom position from the safety pins, then finished the rest of the 20 reps. It was a PR, even at 15 reps sooo....  :personal-record:

Pullups S1: 3x8
Dips S1: 3x16
Incline situps S1: 3x15

Also, all of this.

Legs getting slightly bigger. Yes? No? Okay. No.
(http://i230.photobucket.com/albums/ee89/omarordonez/IMG-20120507-00152.jpg)
(http://i230.photobucket.com/albums/ee89/omarordonez/IMG-20120507-00154.jpg)

Damn genetics still have me cursed with low, narrow, slanted shoulders. Oh, well.

(http://i230.photobucket.com/albums/ee89/omarordonez/IMG-20120507-00153.jpg)


Aaaaaand the one I like most.




(http://i230.photobucket.com/albums/ee89/omarordonez/IMG-20120507-00151.jpg)
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on May 19, 2012, 12:42:16 pm
I got a sweet new phone with a very nice camera on it. I'll be recording more often now. (Without cutoffs at 40 seconds like on my stupid digital camera...)
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on May 22, 2012, 01:37:14 pm
Yesterday's big junk:

ATG Squats: 225*5*5  :personal-record:

DB Bench: 40s*5, 60s*5, 70s*2*5, 70s*4+F  :personal-record: :personal-record: :personal-record:

Title: Re: Scrawny to Brawny Journal
Post by: Zetz on May 26, 2012, 05:35:28 pm
1st set wasn't filmed. This was yesterday. (I'm hoping it actually shows in HD so I don't have to reupload later)

Next vid coming up is the 70lb dumbbell bench presses. That one was recorded in fairly low quality (forgot to turn up settings on my phone when I first recorded it.


http://www.youtube.com/watch?v=JkKi891krmY
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on May 26, 2012, 07:12:18 pm
This was from Monday. Gymn stuff was on... Friday the 18th? Yeah.

http://www.youtube.com/watch?v=KRxflV4-Xio

Dumbbell press was definitely a PR. 70s were coming up fairly easy. Most I've managed before is a single set of 5 and they barely came up.
Title: Re: Scrawny to Brawny Journal
Post by: Rix on May 28, 2012, 06:44:24 pm
That squat is really impressive. Keep it up man.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on May 31, 2012, 02:33:07 pm
That squat is really impressive. Keep it up man.

Thanks, man. I appreciate it.


As a journal entry (sort of): Back full time on Scrawny to Brawny. This time with actual dedication, and uncomfortable amounts of food day in, day out. (Very different from before. I've gained 5 pounds since last Monday. (Didn't care to mention it then, because I know I'm easily hyped and sometimes I don't follow through with things)

Anyway... that's sorta cool I guess. 5 more pounds ain't bad.
Title: Re: Scrawny to Brawny Journal
Post by: T0ddday on May 31, 2012, 07:31:20 pm
4/5/2012:

195x20 today on squats. Wussed out on the last set of pullups/dips/situps because I was just about to puke. Didn't feel like dumping my food after a workout today. haha

On a side note: my dips were 16 reps, and pullups were each 8 reps... so technically I was still going to do better than Wednesday on that... I still pussied out though. D:

You have crazy strength endurance.  Have you considered running the 200m?  What's your max single squat?  I'm pretty sure I couldn't do 195x20 on squats... And my max front/back squats are 350/420. 
Title: Re: Scrawny to Brawny Journal
Post by: Raptor on May 31, 2012, 07:56:47 pm
I did 200x20 in the past but used half squats.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on May 31, 2012, 08:55:40 pm
4/5/2012:

195x20 today on squats. Wussed out on the last set of pullups/dips/situps because I was just about to puke. Didn't feel like dumping my food after a workout today. haha

On a side note: my dips were 16 reps, and pullups were each 8 reps... so technically I was still going to do better than Wednesday on that... I still pussied out though. D:

You have crazy strength endurance.  Have you considered running the 200m?  What's your max single squat?  I'm pretty sure I couldn't do 195x20 on squats... And my max front/back squats are 350/420. 

Max single squat something like 2 months ago was that 265 I had on video. Haven't tested in a while. It's probably closer to 280 or more now, but I've also gained weight like I want.

I was in track for all 4 years of high school. Never really fast enough to get ridiculously far, though I do seriously regret not making the 200m one of my main events. I've always felt like it could have been my most competitive event, but I always enjoyed the hurdles more.

I am still considering doing some track base stuff, but it'll have to wait. Definitely won't be a college runner though. As a music major, my schedule would too conflicting and I'd never manage to keep up in either. (I barely manage as it is)

Currently the plan is to gain tons of weight over the summer. Hit 175, by the end of September or thereabouts, then maintain weight and start leaning out tons more and doing more sprint related things while I'm in school. After which I might go to a few open meets at my university just for kicks (even though I'll get my ass handed to me), then probably compete in the Utah summer games for fun next summer.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on June 05, 2012, 04:24:47 pm
New thing from Saturday.

http://www.youtube.com/watch?v=AdjrM7JPWP0
Title: Re: Scrawny to Brawny Journal
Post by: LBSS on June 06, 2012, 09:59:48 am
nice man! i've set bar muscle-ups as a long-term goal, once i'm done focusing on this stupid dunking...
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on June 06, 2012, 11:59:41 am
Right on. They're pretty fun. I don't think I have any long term goals aside from weight gain right now. Other things are coming little by little just because I'm just enjoying myself and not getting worried about them. Even the weight gain has made more progress in the last 2 weeks than it did all of spring semester during schools just because I'm not burning so many calories getting from place to place, playing my trumpet, and not having enough time to eat. I'm enjoying summer so far.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on August 09, 2012, 01:06:25 pm
Been away most of the summer. Took about a month away from lifting altogether. Had a close aunt in Texas pass away from breast cancer just a few weeks ago, that put me out for another 2 weeks for travel stuff. I'm back into some higher volume stuff until I get a legit program for myself from an older friend of mine who was a thrower and a coach here at Utah State University. Studied exercise science (I think...? Pretty sure, haha).

Won't be logging anything on here until I start that. On the downside of all of the nonsense that went down with family, weight gain stopped entirely from the start of the summer and even went down. I'm at about 145 right now though, so I guess it's still much better than where I was a few months ago, and I've been active despite not lifting so strength is still good and even better in some areas than in my last post.

Title: Re: Scrawny to Brawny Journal
Post by: Zetz on August 10, 2012, 04:33:20 pm
I just had my bottom wisdom teeth and 2nd molars pulled out. 4 teeth in all. Fun stuff.
Title: Re: Scrawny to Brawny Journal
Post by: LBSS on August 13, 2012, 11:45:19 am
ah, i remember getting my wisdom teeth pulled. was reminiscing about it last friday, actually. can't remember how it came up, we were drunk. anyway, better in the long run. my wisdom teeth were impacted, i.e., growing perpendicular towards the rest of my teeth.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on August 13, 2012, 04:27:18 pm
Same here, except my 2nd molars were almost impacted too. It's not fun at all. Can't eat what I want right now and it's driving me crazy.
Title: Re: Scrawny to Brawny Journal
Post by: LBSS on August 13, 2012, 06:09:46 pm
(http://2.bp.blogspot.com/-r7bIv8whzwk/Tm4E7-5yNzI/AAAAAAAAC5Y/bgtd6HpK7Gg/s1600/chocolate_milkshake-3479.widec.jpg)
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on August 13, 2012, 06:46:41 pm
Hahaha. Of course. That's basically what I've been living on the last few days.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on August 29, 2012, 12:26:59 am
On that program my buddy wrote up for me:

Monday 8/20/2012:

Cleans: 135x5, 135x5, 155x5, 155x5

Deadlifts: 185x10, 185x10, 185x10, 185x10  (Damn my spinal erectors felt crazy after that)

Bench Press: 135x5, 145x5, 145x5, 145x5

Seated push press: 60x5, 70x5, 70x5, 80x5

Tricep pushdowns: 100x10, 110x10, 110x10, 110x10

Russian twists: 3x20

Crunches w/10lb weight: 3x30

Pushups: 3x15
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on August 29, 2012, 12:30:50 am
Tuesday 8/21/2012:

5 min cardio

Shrugs: 135 for 3x10

Snatch pulls: 135x10, 135x10, 115x10, 115x10

Front Squats: 115x10, 115x10, 115x10, 115x9, 115x0 (failed... Damn legs weren't used to that much volume)

Machine press: 60x5, 60x5, 70x5, 70x5 (Screw that)

Cut core this day because I ran out of time.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on August 29, 2012, 12:40:53 am
Thursday 8/23/2012:

Hang clean: 115 for 4x5

Incline DB Press: 45x5, 50x5, 50x5, 50x5, 50x5

DB Press: 50 for 5x10

Tri Push Downs: 100x10, 120x8, 130x6, 140x4

Dips: 4x10

Russian twists: 3x20

Crunches: 3x30

V-ups: 3x20

Good hell, I've never done so much volume on chest/tris before. My left boob (ha... ha) was sore the next day, and I could barely hold up my trumpet while marching.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on August 29, 2012, 12:48:41 am
Saturday 8/25/2012:

5 min cardio

Speed squat: 135x10, 135x8, 135x8, 135x6

ATG Squats: 185x4x5

S1: Stair Double leg Jumps: 4/4/4
S1: Stair Running: 4/4/4

(Basically, I did double legs hops up the stairs, ran back down, then repeated 4 times, went straight into running up the stairs 4 times, rested 2 mins, then repeated all of that 2 more times)

Good mornings: 45x10,13,10

Reverse Hypers: 10,14,10

Plate walk w/swings: 10,15,10

Grip: Farmer's walk with 45lb plates until failure 3 times




Title: Re: Scrawny to Brawny Journal
Post by: Zetz on August 29, 2012, 12:51:14 am
Monday 8/27/2012:

Cleans: 155x3x3

Deadlifts: 205x3x10

Bench Press: 155x4x4

Seated Push Press: 70x5, 80x5, 90x5, 90x5 (PR? No? Okay)

Tricep Extension (On cable): 80x10, 80x8, 80x6, 90x4

Russian Twists: 3x20

Crunches: 3x30

V-ups: 3x15
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on August 29, 2012, 12:57:07 am
Tuesday 8/28/2012:

Shrugs: 135x10, 145x8, 155x8, 185x6 (PR? Yes. Doesn't matter because shrugs aren't a horribly important lift)

Snatch pulls: 135x4x7 (Still not sure if I'm performing these quite right. It's hitting the muscles it's supposed to though, so that's something...)

Front Squats: 135x7, 135x7, 135x7, 135x6 (I CAN'T KEEP THE BAR ON MY DELTS FUUUUUUUU!!!!!)

Military Press: 95x4x5

Reverse Hypers: 3x10

Leg raise w/10lb DB: 3x10

DB Side Bends (45lbs): 3x10

Grip: Pull up bar hold until failure. Roughly 2 min? It was something like that





Title: Re: Scrawny to Brawny Journal
Post by: LBSS on August 29, 2012, 01:06:03 pm
what is the point of high-volume snatch pulls? do you mean snatch grip dead lifts?
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on August 29, 2012, 03:12:45 pm
They're only high volume during the first phase. (The volume actually decreases throughout on those)

Why exactly on that lift? I have no idea, but I trust the man who wrote this since it is basically a D1 lifting program.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on September 03, 2012, 10:18:42 pm
Thursday 8/30/2012:

Hang Clean: 115/5, 115/5, 115/5

Incline DB Bench Press: 55/5, 55/5, 60/5  :personal-record:

Pushups: 25, 25, 25, 25 (Hot damn...)

Tri pushdowns: 110/10, 120/8, 140/6, 140/6

Dips: 8, 8, 8, 8

Forced to skip core in order to make it back to the university for jazz auditions. I'm okay with this.

Side note: played marching band for a game the same day. Felt like my arms were gonna fall off when I was holding my trumpet up to play the alma mater and anthem.

Title: Re: Scrawny to Brawny Journal
Post by: Zetz on September 03, 2012, 10:21:27 pm
Friday 8/31/2012:

Speed Squats:  135/10, 135/10, 135/10, 135/10

ATG Squats: 185/5, 205/5, 205/5, 205/5, 225/1, 245 F

S1 Stair DL Jumps: 4/4/4
S1 Stair Running: 4/4/4

Good mornings: 10/10/10

Reverse Hypers: 10/10/10
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on September 03, 2012, 10:22:02 pm
Sunday update:

Legs feel like they're gonna explode. I have DOMS like a madman... not fun. Hurts to walk.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on September 17, 2012, 01:56:56 am
Where did I leave off...? Oh, right. Updating the last two weeks. Finished the first phase. Starting the next. Stuck at 146-147ish. Not eating enough while I'm at school. My lighter schedule at school this semester has me poorly motivated to eat more like when I was busy screw that. Next phase will be better. (Can't possibly get worse... I remember feeling like I was never gonna break 140 even 4 months ago)

Anyway....

Monday 9/3/2012:

Cleans: 155x3, 165x3, 165x3, 175x1 :personal-record:

Dead Lift: 225x4x8 :personal-record:

Bench Press: 145x7, 155x7, 145x7

Push Press: 95x3, 115x3, 135x1, 135 fail

Tricep ext: 10, 8, 6 (Turns out the pulleys at the gym I was going to threw everything off, won't be writing weights for the cable machines. When I was at the better facilities at the university I realized everything was about half weight though. I can push about 70 for 10 with a lot of effort)

Russian Twists SS1: 3x10
Crunches SS1: 3x30
V-ups SS1: 3x15

Farmer's walk: 2xmax time w/45 lb DBs
Plate pinch for until failure each hand. (about 2 min each)
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on September 17, 2012, 02:02:16 am
Tuesday 9/4/2012:

5 min cardio

Shrugs: 155x4x10

Snatch pulls: 135x4x6, 155x3

Front Squats: 155x3x5

Pull Ups: +35lbs x 3x3, +45x1  :personal-record:

GHR: 3x10
Leg Raises w/10lb DB: 3x10
DB Side Bends: 3x10 (w/55lb DB)
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on September 17, 2012, 02:03:27 am
Thursday 9/6/2012:

Hang Clean: 125x3, 125x3, 135x3  :personal-record:

DB Bench Press: 60x4x7

Incline Bench: 115x7, 115x7, 125x7, 135x1 (Felt week today on bench)

Tri Push Downs: 70x10, 70x8, 70x6

Dips: 3x8

Russian twists SS: 3x20
Crunches SS: 3x30
V-ups SS: 3x20
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on September 17, 2012, 02:06:51 am
Friday 9/7/2012:

5 min cardio

Wave squats: 115x3x6, 135x6

Squat: 225x4x3

Stair DL Jumps (bunny hops): 4/4/4
Stair Running: 4/4/4
(Pretty sure I've explained how I do those, up a flight a stairs in bunny hop 4x, run up 4x, rest 2 minutes. Repeat for next 2 sets)

Good mornings: 45x3x10

GHR: 3x10

Grip Strength: Farmer's walk 3xFailure
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on September 17, 2012, 02:10:42 am
Monday 9/10/2012 (Week 4: Final week of phase):

Clean: 165x3, 175x1, 185 failed, 175x1

Dead Lift: 185x3, 225x3, 275x3  :personal-record:, 295x1  :personal-record:, 315x1  :personal-record: (Strapped, barely came up, form broke, don't care. I'll be doing it again without straps soon, both vids will be uploaded when I have time)

Bench Press: 135x7, 145x7, 155x7

Seated Push Press: 100x2, 100x2, 110x1, 110x1

Tri Ext: 10/8/6

Russian Twists: 3x20
Crunches: 3x30
V-ups: 3x15



Title: Re: Scrawny to Brawny Journal
Post by: Zetz on September 17, 2012, 02:14:11 am
Tuesday 9/11/2012:

5 min cardio

Shrugs: 165x4x10

Snatch pulls: 145x3, 145x2, 155x1, 165x1

Front Squats: 165x2x5 (Finally comfortable with the movement and my shoulders have finally strengthened enough to not feel like they're gonna explode under weight. Especially the left where I tore the delt really bad a few years ago)

Military Press: 95x3, 105x3, 115x1, 115x1

GHR: 3x10
Leg Raises w/DB: 3x10
DB Side Bends (55lb): 3x10

Farmer's walk: 2 until failure

Title: Re: Scrawny to Brawny Journal
Post by: Zetz on September 17, 2012, 02:17:20 am
Thursday 9/13/2012:

Hang Clean: 135x2x3, 155x1, 165x1  :personal-record:

DB Bench Press: 65x5, 70x5, 75x3x1

Incline Bench: 115x5, 125x5, 125x5

Tri Push Downs: 10/8/6 (~60lb, 70lb, 70lb)

Weighted dips (+45lb): 3x8

Russian Twists: 3x20
Crunches: 3x30
V-ups: 3x20

Title: Re: Scrawny to Brawny Journal
Post by: Zetz on September 17, 2012, 02:20:06 am
Friday 3/14/2012:

5 min cardio

ATG Squat: 205x3, 225x3x3
ATG Squat2: 205x5, 205x5, 245x1, 265 failed, 260 failed (Thought I might make a new pr... maybe 185 or something... no chance after a 5 sets of atg squats)

Stair DL Jumps: 4/4/4
Stair Running: 4/4/4

GHR: 3x10

Farmer's walk: 2 until failure.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on September 17, 2012, 11:50:42 pm
Monday 9/17/2012:

Clean: 155x5, 155x5, 155x5, 165x3, 175x2

Partial DLs: 225x3x15

Bench Press: 135x5, 155x5, 155x5, 165x3, 175x2  :personal-record:, 190x1  :personal-record: (Hell yeah. Broke my old record by quite a chunk, even after a full workout. Feeling good)

DB Push Press: 45x5, 50x2x5, 45x5

Tricep KickBack: 15x3x10 ea. side

Pause Abs: 3x 1min
Situps w/weight (10lb): 3x30

Pushups: 3x15

Grip Strength: 4x1min
Title: Re: Scrawny to Brawny Journal
Post by: LBSS on September 18, 2012, 09:34:01 am
 :highfive: :highfive: :highfive:
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on September 19, 2012, 12:54:59 am
:highfive: :highfive: :highfive:

 :highfive:

HELL YEAH
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on September 19, 2012, 01:09:38 am
(175x1 on bench was my old pr for those wondering. And it was done on a max day when I hadn't done anything but warmup for that rep... so... huge pr. It's on video somewhere a couple pages back I think. 190 after a full workout is definitely much better)
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on September 22, 2012, 12:13:35 pm
Tuesday 9/18/2012:

Concert preparations have got me going home around 10 each night just to eat and straight to bed, so I haven't had much time to update journal from the log on my phone. Here's the rest of 9/17-9/21.

-5 min cardio

-DB Shrugs: 60x5x15

-Snatch: 95x2x5, 115x2x5

-Front Squats: 155x5x5

-DB Rotating Press: 40x4, 45x5, 45x5, 40x5

-GHR: 4x10

-Leg Raises w/10lb db: 3x10

-DB Side Bends: 60x4x10 ea. side.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on September 22, 2012, 12:18:19 pm
Thursday 9/20/2012:

-Box Clean: 135x4x5

-Incline Bench: 115x5, 135x5, 115x5, 125x5. (Shoulder weakness in my left was making me give out. Couldn't keep up with 135. Glad I'm doing so many different heave exercises around it though. Damage from a few years ago is beyond healed, but certain areas just weren't able to keep up with the rest of me in terms of strength)

-DB Bench: 55x5, 60x5, 65x5, 65x5, 65x5

-Dips w/+35lb: 4x8

-Russian Twists: 2x20
-Crunches: 2x30
-V-ups: 2x20

Title: Re: Scrawny to Brawny Journal
Post by: Zetz on September 22, 2012, 12:32:52 pm
Friday 9/21/2012:

-Cardio (Roller blade across campus to use the crappy fieldhouse)

-ATG Pause Squat:155x8, 165x8, 185x2x6

-ATG Squats: 205x4x5

-Plyo Double Leg jumps: 4/4/4
-Plyo Single Leg jumps: 4/4/4

Title: Re: Scrawny to Brawny Journal
Post by: Zetz on September 23, 2012, 01:27:34 am
Got some really hardcore DOMS going on today. Been getting worse every hour since I woke up. Walking like a penguin... hurts between standing or sitting, but not really while I'm doing either. Haven't felt this bad in about a month.

DAMN YOU DOMS. GO AWAY.
Title: Re: Scrawny to Brawny Journal
Post by: LBSS on September 23, 2012, 11:08:40 pm

-Cardio (Roller blade across campus to use the crappy fieldhouse)



(http://assets.sbnation.com/assets/516980/2009_medium.gif)
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on September 26, 2012, 02:17:12 am
PRO
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on December 01, 2012, 10:37:38 pm
Was planning on updating my work from the last 2 or 3 months from my excel... phone went awol and erased my stuff. Fuuu... anyway. last month has been completely bogus and I haven't lifted a single pound in the last 2 weeks because school just got serious. I'm back at it again as soon as the semester is over in about a week. Here's a video I managed to salvage off my old phone from about 4 or 5 weeks ago.

http://www.youtube.com/watch?v=J4LMwoAYxr8

Edit: That was video of my third set of that.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on January 29, 2013, 01:21:24 am
Agreed not to cut my hair until I weighed 160. I've been doing only maintenance stuff for the past 2 months because school and other excuses that shouldn't be valid excuses. Anyway. I may not log for a while, but I will definitely be filming and PR's. Also, I just realized I hadn't updated since before my birthday. I was about 150 very lean and as strong as I've ever been around the middle of November, then it all went downhill since school and trumpet/education stuff is my main focus. I'm doing what I can to be back it now though... so... yeah and stuff. Enjoy any PR videos to come. And possibly some logging since I'm always more consistent that way.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on February 01, 2013, 12:19:49 am
Been real frustrated with certain relationships in my life lately. Went out to the shed in my backyard, shouted and cursed, then dented the metal door with my fist a few times, then shouted some more and now I feel much better. Stress relief, mang.
Title: Re: Scrawny to Brawny Journal
Post by: Mutumbo000 on February 01, 2013, 01:50:22 am
Girl problems?
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on February 01, 2013, 08:51:36 am
Well sure, chicks are always a problem haha. But mostly it's people's lack of full honesty and friends hanging out with other people in the same situations I'd get a no. Is it really that hard to tell someone "I'm gonna be chilling with someone else"? Been happening with lifting friends to a small extent too which blows, because I'm left at the gym by myself on days I need a spotter.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on February 01, 2013, 09:55:55 am
Just so my journal doesn't start sounding like I'm emo and depressed (which I'm not) I'm gonna go ahead and log the last couple lifting days. That's what this is for after all.

Monday 1/28/2013:

ATG Squats: 145x5, 185x5, 210x3x5 (Going lighter than I'd like since I've been very inconsistent and mostly just been working for maintenance)
Pullups (+15 pounds): 5x5
Weighted dips (+45): 4x5, 1x8
BB curls: 65 lbs x 2x10

Grip work: Farmer's walk around gym with 55lb dbs


Wednesday 1/30/2013:

Front Squats: 135x5, 155x5, 175x3x5
BB Rows: 145x3x5
Standing DB Press: 45x4x5, 50x1x5
Deadlifts: 225x5, 245x2x5


Title: Re: Scrawny to Brawny Journal
Post by: Zetz on February 04, 2013, 01:36:10 am
Friday 2/1/2013:

No lifting, just friends gymnastics place.

Tons of flipping around, some muscle ups. Still working towards a planche, handstand stuff and a whole lot of showing off how high I can jump to a bunch of girls I don't know  :highfive: haha
Title: Re: Scrawny to Brawny Journal
Post by: Ryno2892 on February 04, 2013, 02:08:32 am
Solid channel man, subbed

Are you keeping a food log?
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on February 04, 2013, 11:16:17 pm
Solid channel man, subbed

Are you keeping a food log?

I'm not currently, though I should. Typically food is what's held me back. It's why I was able to get impressively strong for my weight and still only manage to get up to around 148-149 pounds. Haha. I have a bit too much studying to do for school, to keep up with everything, but I may start doing that.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on February 13, 2013, 11:53:59 pm
Nothing significant to log for last week, unless you want to hear about the trumpet playing I was doing and insignificant details on trying to maintain my diet throughout no lifting and only minimal bodyweight stuff before bed. Anyway, here's the start of this week.

Monday:

Squats: 135x5, 185x5, 205x3x5
Pullups: 5x8
DB Bench: 45x5, 55x4x5
EZ Bar curls: 60x2x10 (Lightweight)

Some forearm work with bands. Not sure how to log.

B Workout will be tomorrow. Power outages on campus screwed over my whole schedule today. Middle of a practice session, lights go out. Walk into hall to see a few other students and the professor had started small talk under the emergency light just outside of my practice room. Went back into room and used the light on my phone to keep going for another 20 minutes or so. Real bizarre experience.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on February 22, 2013, 07:12:30 pm
Feb 11-16/2013:

Too many performances over school during the week listed. Couldn't head to the gym, but managed to make some good bodyweight sessions before  bed. This was my routine M-W-F-S

3x20 pushups
3x6 pistol squats
3x10 pullups
3x20 jump squats

All super sets.


This is the only recording I know of from the shows I was playing. Did this sort of dance stuff Thursday through Saturday. One student dance night, two for other. It was part of a scholarship benefit dinner/dance thing. I'm the tall guy in the center at the back with the trumpets.

http://www.youtube.com/watch?v=Qs7Xrkban1M

No recordings of my concert from Feb. 12, but this is the Piece we played. I'm in USU symphony. We combined with University of Utah symphony for the concert, which we'll be doing again tomorrow.

http://www.youtube.com/watch?v=5UJOaGIhG7A

Crazy orchestra music. Super hard.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on February 22, 2013, 07:15:33 pm
February 18/2013

Deadlifts: 185x5, 205x5, 225x3x8
Pullups: 2x10
Chinups: 2x10
DB Overhead press: 45lbs x 3x8
Single arm DB hang snatch: 50 lb x 3x8
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on February 22, 2013, 07:17:47 pm
February 20/2013:

More body weight stuff. Got out of rehearsals too late to go to the gym, but I'm too sick of being lazy to settle for doing nothing.

3x20 pushups
3x6 pistol squats
3x10 pullups
3x20 jump squats

All super sets. 3 min rest between sets
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on February 22, 2013, 07:21:57 pm
February 22/2013:

No gym today. Concert's got me busy. It's gonna be kickass though. Will be performing this:

http://www.youtube.com/watch?v=pMv2OmFljvQ

Back in weight room tomorrow.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on February 23, 2013, 07:21:36 pm
Saturday 2/23/2013:

Front Squats: 135x5, 135x8, 155x8, 155x9

Had some uncomfortable pain in my mid back. Not exactly injury like, but enough to make me weary of damage, so I kept it lighter than I had wanted and just did the ~8 rep instead of a 4x5

BB Rows: 135x4x8
DB Bench: 50x5, 55x8, 60x8, 60x8

Some auxiliary curl stuff was added at the end but I forgot to keep track of it all. Nothing too heavy though.
Title: Re: Scrawny to Brawny Journal
Post by: Ryno2892 on February 25, 2013, 09:15:19 pm
So you alternate between lifting and bodyweight days?
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on February 26, 2013, 12:56:57 am
So you alternate between lifting and bodyweight days?

Not necessarily. Most of the bodyweight stuff hasn't really been planned out, it's just sort of been a substitute for days when I'm too busy with rehearsals or performances to go to the weight room. It used to be that I would just not go on, but I'm tired of that. My weight drops too quickly when I'm not doing anything, along with that my appetite, which makes me end up weak and tired. I hate it. So when I can't do gym stuff, I do bodyweight stuff in my room before bed.

I'm enjoying myself with some of the bodyweight stuff and a long time goal of mine has been to be able to hold a good straddle planche, so I'll probably be doing bodyweight stuff regularly between lifting days to add variety and to work towards that goal.

On that note...

Monday 25/2/2013: (Reformatting dating system to international standard, because it makes more sense.

Plyo pushups: 15, 15, 15
Pistol squats: 5, 10, 8
Tuck Planche Pushups: 5, 5, 5

All supersets. 3 min rest between sets.
A relatively light bodyweight session for me, mostly to keep things going before I'm in the weight room again tomorrow.


Title: Re: Scrawny to Brawny Journal
Post by: Ryno2892 on February 26, 2013, 08:00:49 am
Yeah you American's need to get with the Metric system.....

You've probably been told this before but if your looking to gain weight then you need to pump in those calories even on days your not training, no appetite, no excuses. It's largely a mental game. If you need to throw in some activity to stimulate it (which is largely psychological) then do so, but you should make it habit to eat your target calories.   

I haven't read scrawny to brawny, but eating slightly above maintenance (+500cal) for gradual weight gain shouldn't be too hard, considering your a student.

Probably explains why your tired with school/band practice ect.... I used to shy on calories and eat paleo my last 2 semesters of uni, and it wrecked me.

Also those tuck planche pushups look brutal, I'm going to try my hand at them tomorrow night.

Title: Re: Scrawny to Brawny Journal
Post by: Zetz on February 27, 2013, 12:11:51 am
eating slightly above maintenance (+500cal) for gradual weight gain shouldn't be too hard, considering your a student.

Ha.... the problem is I'm not a typical student. Wednesdays throw me off the worst.

6:30: wake up, get dressed, pack stuff, drive to campus
7:30: trumpet routine
8:30: Music theory (which I've been having a snack during lateley)
9:30: Conducting (no food here, I'm waiving a stick around)
10:30: Trumpet lesson (can't really eat while I play)
11:30: Trumpet masterclass (again... no eating)
12:30: tiny break where I get a chance to eat something small before playing again)
13:00: Jazz Orchestra (definitely no eating)
14:00: First real break. Lunch time
15:00-16:30: Wind orchestra. (Director of bands would probably revoke some of my scholarship money if I was eating during his rehearsals)
16:40-18:00: Symphony orchestra. (No food allowed again)
18:00-21:00: Vacuuming at work. (With a backpack type vacuum, drains a lot of energy)

You tell me it's easy to eat above maintenance on a day like that. Most days aren't quite that bad, but I stay pretty busy. Excuses aside, I've been doing a lot better with eating habits, and I'm getting on the upside of things again for the first time in months.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on February 27, 2013, 12:25:00 am
Tuesday 26/2/2013:

ATG Squats: 145x5, 185x5, 205x5, 205x5, 210x5

Inconsistency the last couple months in the gym has seriously dropped my squats. Feel weak. Not cool. Will be working a lot harder to get that back to old numbers and then some.

Dips: 8
Dips +25lbs: 8
Dips +35lbs: 3x8

Pullups: 3x8

Ez bar curls: 60lbs x 2x10

Farmers walk: ~1.5 min, 50lb dumbbells

Title: Re: Scrawny to Brawny Journal
Post by: vag on February 27, 2013, 03:22:16 am
1) Huge breakfast.
Big bowl of whole grain cereals ( 100g , 350kcals ) or a big sandwitch, whole grain bread, turkey, low fat cheese.
1lt of whole milk  , 600 kcals
1000 kcals

2) Huge dinner. Veal fillet, turkey, chicken, egg yolks, fish, for protein , rice, whole grain bread, pasta for carbs.
1000 kcals

3) 2 snacks on your backpack to eat fast whenever you can. Preferably protein shakes with complex carbs included, 500kcals per snack.

4) ???

5) Profit

There you go, 4 meals a day, 3000kcals. Not even optimal, just typed it on the go, but its clean and nice and at your weight that should have you bulking good.
Im sure you are aware, just stating it, sometimes when you see it written it makes you reconsider.

Always great to have you around, your dedication on keeping up with training while doing something so energy/motivation/time consuming in your life never ceases to amaze me.
Title: Re: Scrawny to Brawny Journal
Post by: Ryno2892 on February 27, 2013, 09:27:27 am
eating slightly above maintenance (+500cal) for gradual weight gain shouldn't be too hard, considering your a student.

Ha.... the problem is I'm not a typical student. Wednesdays throw me off the worst.

6:30: wake up, get dressed, pack stuff, drive to campus
7:30: trumpet routine
8:30: Music theory (which I've been having a snack during lateley)
9:30: Conducting (no food here, I'm waiving a stick around)
10:30: Trumpet lesson (can't really eat while I play)
11:30: Trumpet masterclass (again... no eating)
12:30: tiny break where I get a chance to eat something small before playing again)
13:00: Jazz Orchestra (definitely no eating)
14:00: First real break. Lunch time
15:00-16:30: Wind orchestra. (Director of bands would probably revoke some of my scholarship money if I was eating during his rehearsals)
16:40-18:00: Symphony orchestra. (No food allowed again)
18:00-21:00: Vacuuming at work. (With a backpack type vacuum, drains a lot of energy)

You tell me it's easy to eat above maintenance on a day like that. Most days aren't quite that bad, but I stay pretty busy. Excuses aside, I've been doing a lot better with eating habits, and I'm getting on the upside of things again for the first time in months.

I meant that as a student, you should have an insatiable hunger because of the amount of work that you do on that hectic schedule......... almost an 8 hour gap between meals! no way I could do that.

What  I'd recommend is to maybe try a pseudo-leangains style approach. 2-3 Massive meals a day, when you can.

Your meal frequency is limited, so, the obvious option would be to up your portion sizes.   

Maybe try:
-Massive breakfeast. Get up an extra 2 hours early, 1 hour for preparation, and the other for the actual eating part.
-Meal 2 @ 2pm during the lunch break. Make it another monster. Just sit down relax and eat before you return to orchestra practice.
-Meal 3 straight after work. another monster.
-Meal 4: Post workout meal. should be the biggest. (I'm assuming you train at night).
-Sleep

With lower meal frequency as well you have less meals to prepare for the day, they are just massive and take time to actually consume.

Get on shakes as well man, a blender is going to become your best friend.

This is a shake I do on training days that I sip on in the bus or while driving on the way to uni:
-2 scoops protein powder (50g protein total-pref a blend)
-2 cups rolled oats
-1 cup baby spinach leaves
-1 cup blueberries
-1.5 cups water (I'm not good with milk, but if you can digest it well I would opt for it)
-2 tablespoons peanut butter


Now the above are not absolutes, and in your case I'd even double everything on that list, and even throw in more stuff (banana's, apples ect).

You can always go for mass gainer shakes as well if you got the cash and can stomach it. Mass fusion by nutrabolics is a good one that I've tried myself, and I've also heard a lot of good things about the cytosport ones.

There aint nothing to it but to do it!
Title: Re: Scrawny to Brawny Journal
Post by: LBSS on February 27, 2013, 09:50:51 am
how is four meals in a day, one at the beginning of waking hours and one at the end of waking hours, leangains or even low meal frequency.
Title: Re: Scrawny to Brawny Journal
Post by: Ryno2892 on February 27, 2013, 10:31:09 am
how is four meals in a day, one at the beginning of waking hours and one at the end of waking hours, leangains or even low meal frequency.

Forget the fasting part, larger, less frequent meals is the obvious option for him. That was what I was trying to get across.

He stated he had trouble fitting in meals because of his timetable, so the standard eat every 2-3 hours frequently for mass gain isn't viable, that's why I suggested lower frequency and getting the calories in by having larger meals whenever he can. Maybe leangains wasn't the best example to illustrate.... 

In comparison to a typical mass gaining meal plan (which is what he is trying to do, gain mass), 4 meals a day is low frequency, 6-8 is around standard over the course of an average day.

Also, considering how long his days are, 4 meals really is fuck all. He has almost 15 hour days, not the usual 9-5, ideally such a day would necessitate 8 or so meals eating every 2-3 hours. But 4 meals from 6:30am to 9pm, that ain't much.......

So, increase the size of each meal. That was all I was suggesting, keeping in mind he wants to gain weight.
 
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on February 27, 2013, 10:41:03 pm
1) Huge breakfast.
Big bowl of whole grain cereals ( 100g , 350kcals ) or a big sandwitch, whole grain bread, turkey, low fat cheese.
1lt of whole milk  , 600 kcals
1000 kcals

2) Huge dinner. Veal fillet, turkey, chicken, egg yolks, fish, for protein , rice, whole grain bread, pasta for carbs.
1000 kcals

3) 2 snacks on your backpack to eat fast whenever you can. Preferably protein shakes with complex carbs included, 500kcals per snack.

4) ???

5) Profit

There you go, 4 meals a day, 3000kcals. Not even optimal, just typed it on the go, but its clean and nice and at your weight that should have you bulking good.
Im sure you are aware, just stating it, sometimes when you see it written it makes you reconsider.

Always great to have you around, your dedication on keeping up with training while doing something so energy/motivation/time consuming in your life never ceases to amaze me.


The above are more helpful and thought-provoking than I could have asked for, but your simplicity and to getting to the point about it amazes me, vag. I actually did something slightly similar to that today because I felt so beat up after what should have a been a light workout for me 4 months ago, but having it laid out so simply is helpful. I'll be referring back to this whenever I start making excuses about my schedule. I also appreciate the compliment, though I like to believe that I could do much better in both my musicality/academic life and in training if I scheduled everything out and prepared things in advance even with how busy I am.

Ryno, I misunderstood what you meant by "not too hard." Haha. My schedule definitely keeps me hungry most of the time.
Title: Re: Scrawny to Brawny Journal
Post by: vag on February 28, 2013, 04:22:41 am
Glad it helped! I am big fan of keeping things simple, both in training and in nutrition, totally against overanalyzing and getting trapped chasing details to optimize the last 1% of your planning. The caveat is that you have to go through the latter stage to appreciate and apply correctly the former.
Title: Re: Scrawny to Brawny Journal
Post by: LBSS on February 28, 2013, 09:26:15 am
and i reiterate...

(http://braingamessoftware.files.wordpress.com/2008/10/milkshake2.jpg)

.

but yeah, what vag said. big breakfast, big dinner, high-cal snacks. a chipotle burrito with chicken, pinto beans, cheese, sour cream, rice, lettuce, tomato, and corn salsa is 1000-1100 calories, for reference.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on February 28, 2013, 11:19:03 pm
If only we had a Chipotle here. Oh, man... I think I'd be set for a while. Haha
Last few days have been quite good. Been eating very well, not necessarily very clean, but it's been very good.

28/1/2013:

Front Squats: 105x5, 135x5, 165x3x6

BB Rows: 135x3x8

Standing DB Press: 40sx5, 45x2x5

Single-arm DB Press: 35x6, 35x8 Not terribly difficult but I'll be doing more of this stuff to even out my shoulders in mass and strength since the left remains substantially weaker from poor emphasis on recovery after my injury a few years ago.

Deadlifts: 205x5, 225x5, 245x5

Yeah and stuff. Pretty alright day. Starting to get my strength back, just from being more consistent lately. It's helping stress levels and mood during the school day too. I've been less tense lately, even despite the fact that I have a nutrition class test tomorrow (IRONIC, RIGHT?),  music history paper due Tuesday, music history test Thursday.

Feels good, mang. Even my mood at work is better. Just throw my headphones on, vacuum, feel like dancing, smile at the pretty college ladies as they walk by. Can't say I feel really fantastic, but it's quite the change from the piss-poor, moody, depressed self from 3 or 4 weeks ago.
Title: Re: Scrawny to Brawny Journal
Post by: Ryno2892 on March 01, 2013, 12:55:22 pm
If only we had a Chipotle here. Oh, man... I think I'd be set for a while. Haha
Last few days have been quite good. Been eating very well, not necessarily very clean, but it's been very good.

28/1/2013:

Front Squats: 105x5, 135x5, 165x3x6

BB Rows: 135x3x8

Standing DB Press: 40sx5, 45x2x5

Single-arm DB Press: 35x6, 35x8 Not terribly difficult but I'll be doing more of this stuff to even out my shoulders in mass and strength since the left remains substantially weaker from poor emphasis on recovery after my injury a few years ago.

Deadlifts: 205x5, 225x5, 245x5

Yeah and stuff. Pretty alright day. Starting to get my strength back, just from being more consistent lately. It's helping stress levels and mood during the school day too. I've been less tense lately, even despite the fact that I have a nutrition class test tomorrow (IRONIC, RIGHT?),  music history paper due Tuesday, music history test Thursday.

Feels good, mang. Even my mood at work is better. Just throw my headphones on, vacuum, feel like dancing, smile at the pretty college ladies as they walk by. Can't say I feel really fantastic, but it's quite the change from the piss-poor, moody, depressed self from 3 or 4 weeks ago.

Sounds good dude, just keep eating well and watch it all fall into place
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on March 09, 2013, 02:17:24 am
Tons of serious studying for some tests this week before spring break. No weight room stuff until today, just minimal bodyweight stuff to not get lazy. Food intake was kept decent through all the long study sessions. Below what I'd like, but still better than before. Finally switched back to some serious training splits, with high volume for growth since I'm out of my weird inconsistent eating/training rut. Here's today's upper body shenanigans.

Friday 8/3/2013:

Incline Bench: 115x3x10 (Last 4 reps on last set were assisted... so damn weak haha)

DB Overhead press: 30s x 4x8

BB Rows: 125x5x8

Dips (+35lbs): 3x8

Pullups: 4x8

Tricep pushdowns: 2x failure+2 assisted (cable system at the rec center is wacky. Marked at 50lbs, but guaranteed lower actual weight, I was doing one arm at a time)
Preacher Curls: 60lbs x 2 x 9 (failure) +2 assisted
If the set/rep scheme makes no sense on these it's basically 2 sets until failure with 2 assisted reps once failure is reached.

DB shrugs: 70x3x10

Title: Re: Scrawny to Brawny Journal
Post by: Zetz on March 12, 2013, 03:35:09 pm
Monday 11/3/2013

ATG squats: 165x12, 185x10, 205x7, 210x5,
155x12, 175x10, 195x7, 185x5

Hamstring curls: 90x3x12

Leg extensions: 96x3x12

Calf raises : 135x3x12

 5 min rest between all the sets in squats, with the exception of minutes between the two series.
Squats took a bit over an hour. The rest was about half an hour.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on March 13, 2013, 12:58:09 pm
Wednesday 13/3/2013 (the hotel workout 1):

Buddy of mine let me borrow a 35 pound kettle bell. I travel light so I just put it with the rest of my luggage in the case the hotel gym was super poorly equipped. I guess it had some dumbbells to work with...

DB bench: 55x3x12
DB rows: 55x3x12
One arm Kettle bell press:  2x10, 1x8


2 min rest between all sets. Short, effective, covers the major muscle groups in upper body.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on March 17, 2013, 01:13:20 pm
Tons of walking left me a little to drained for serious leg stuff, but I managed some extra leg stuff at the hotel with the 35lb kettlebell

Friday 17/3/2013:

Pistol Squats w/kettlebell: 3x8 each leg


On the bus all day saturday, so I didn't get a chance for upper body stuff, I'll be back in the weight room tomorrow now that I'm home though.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on March 21, 2013, 12:04:41 am
Monday 18/3/2013:

ATG Squats: 185x6, 205x6, 215x6
                    205x5, 205x5, 205x5

Jump Squats: 155x3x5

ATG Pistol Squats (W/+35lb DB): 2x8 each leg


So drained. Also, I did the second series on ATG squats wrong, and it screwed me over for the final series. Oh, well, the point is... Tons of squats stuffs.   :ibsquatting:
4 min rest between sets on squats, 8 minutes between series.

2 minutes between sets on the rest of the workout.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on March 21, 2013, 12:12:55 am
Tuesday 19/3/2013:

Bench Press: 115x6, 135x6, 155x6
                     135x5, 145x5, 155x5
                     135x4, 135x4, 135x4

Superset:
     Pullups: 10, 8, 6
     Dips: 10, 8, 6

Single arm DB overhead press: 35lbs 3x8

Bench press was same rest scheme as squats on monday. 4 min between sets. 8 min between series.
Title: Re: Scrawny to Brawny Journal
Post by: Ryno2892 on March 22, 2013, 07:25:25 am
Nice workout, short, sharp and efficient.. Just what you need to get the job done when your short on time
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on March 23, 2013, 01:53:05 am
Had a pep band game to play for unexpectedly yesterday, which set training back a day. I got back in earlier today, but FIRST, enjoy this video I recorded.

http://www.youtube.com/watch?v=Xte1rlVtdeU


Thursday 22/3/2013:


Deadlifts: 225x4x4
                255x2x2 (Both sets for speed, both recorded)
                285x2 (unfortunately not recorded)
                225x15 (near failure, last one wouldn't have come up. See vid)

Kettlebell Swings: 50x8, 25x8 (no rest between dropping weight, just between larger sets. )
                             50x8, 25x8
                             50x8, 25x8
                           
4 minutes rest between all sets of deadlift. Here's some of the vids. All with an extra long t-shirt to mess with my proportions haha.

http://www.youtube.com/watch?v=griXH9in8Hs

http://www.youtube.com/watch?v=EIYyhuy-6fQ

http://www.youtube.com/watch?v=I0yiqoPyvg4


EDIT: For those wondering, yes those are socks on my feet and socks alone. Was wearing dress-like shoes earlier that were poor for lifting. We were running low on time before heading to the gym, so my friend suggested I try barefoot... so I did.
Title: Re: Scrawny to Brawny Journal
Post by: LBSS on March 23, 2013, 01:23:27 pm
my freshman year at michigan it snowed 4-5 inches on april 24 or so.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on March 23, 2013, 03:38:21 pm
my freshman year at michigan it snowed 4-5 inches on april 24 or so.

It's never been quite like that here, bit it has snowed later in the track season in the middle of meets before.  I remember getting some invitationals delayed by a day over snow a few years ago.
Title: Re: Scrawny to Brawny Journal
Post by: Ryno2892 on March 24, 2013, 09:17:47 am
Awesome facility, damn you Americans 
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on March 24, 2013, 10:01:56 pm
Awesome facility, damn you Americans 

Dude... it's not nearly as good as it looks. Squat racks are nice, but the plates are all scrambled, and there are no proper bumper plates for oly style lifts. All the good ones have been broken by irresponsible high schoolers since it's a public rec center that the high school has priority over. Dumb kids break everything.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on March 24, 2013, 10:07:14 pm
Saturday 23/3/2013:

Overhead press: 105 x 3x8

Pullups: 3x8

Dips (+25lbs): 3x12

S1 (All with just 10lb) DB lateral raises: 3x10
S1 DB Bent-over rear lateral raise: 3x10
S1 Incline DB flies: 3x10

S2 Hammer curls: 25 x 3x10
S2 Tricep Pushdowns: 50 x 3x10
Title: Re: Scrawny to Brawny Journal
Post by: Ryno2892 on March 24, 2013, 10:42:13 pm
Awesome facility, damn you Americans 

Dude... it's not nearly as good as it looks. Squat racks are nice, but the plates are all scrambled, and there are no proper bumper plates for oly style lifts. All the good ones have been broken by irresponsible high schoolers since it's a public rec center that the high school has priority over. Dumb kids break everything.

Fair enough, but just the fact that a public rec center has that kind of set up and equipment still blows my mind..... and also the priority strength training has for high school level athletes, it's soooo much different here in Australia...
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on March 25, 2013, 01:08:51 am
Awesome facility, damn you Americans 

Dude... it's not nearly as good as it looks. Squat racks are nice, but the plates are all scrambled, and there are no proper bumper plates for oly style lifts. All the good ones have been broken by irresponsible high schoolers since it's a public rec center that the high school has priority over. Dumb kids break everything.

Fair enough, but just the fact that a public rec center has that kind of set up and equipment still blows my mind..... and also the priority strength training has for high school level athletes, it's soooo much different here in Australia...

Ha... the strength training is by no means a priority for high schoolers. The rec has some fairly nice equipment and the high school gets some dedicated hours out of the day, but gym classes and even a lot of strength programs for sports are a total joke.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on March 26, 2013, 01:18:17 am
Monday 25/3/2013:

ATG Squats: 185 x 3x6
                    205 x 3x6
                    215 x 1
                    225 x 1
                    240 x 1

And done. I've noticed I actually feel better with a fairly narrow stance, so these are close to oly style back squats.  Short and sweet for today. Still sore from the insanity of last week so this was sort of a middle of the road day. Just did some long stretching stuff for auxiliary. Legs still feel burned out. Last single was a real grind on the way up.

Title: Re: Scrawny to Brawny Journal
Post by: Zetz on March 28, 2013, 01:12:24 am
Wednesday 27/3/2013

Bench Press: 115x8, 135x8, 145x8
                      115x8, 135x8, 145x8
                      155x1
                      165x1

SA DB Rows: 55x5x8

SA DB Overhead Press: 35x4x8

Pullups: 3x8
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on January 01, 2014, 03:34:45 pm
Hot damn. Didn't realize it had been so long since my last post.

The Bad:
I was working out consistently through the summer, and I was planning on continuing that through the school year. First day of classes one of my close friends died in a bicycle accident on campus. Yeah... shitty start to my junior year of college. Combine that with the hardest semester of school I'll have to take (at least for undergrad if I decide to go to grad school) and my motivation to do anything was completely gone. I barely had time for school as it was and the minimal motivation to do anything led me to focus more on school. It shouldn't have lasted so long, but not going to the gym kinda becomes a habit fast... and it stayed that way for the rest of the school year. I probably lifted like... 4 or 5 times total during the semester. I lost a lot of strength and about 20 pounds from where I was at the end of the summer by the time I hit low.

The Good:
The semester is over, I'm officially done with all generals required by the university, all core classes for my major, braces are off making eating a lot (quickly) super easy, I'm eating better and feel more energy, and my motivation in general has improved along with a much needed free trip to San Diego to play with the band for a bowl game. I'm no longer working my shitty job as a janitor and I'm now an office assistant/music librarian with the band, which gives me more practical experience for my job in the future, pays better than cleaning, and I get to do my work whenever I want so long as it's done.  :wowthatwasnutswtf:

I've been going to the gym consistently for about 2 weeks now (ever since the semester got out), and I'm easing my way back into it considering the lost strength and weight. My old lifting buddy got married and he's moving to California for school next semester which is why I'm back to logging here. I'm incredibly crappy at consistency if I don't have anyone to be accountable to haha.

Forgot to log the first chunk of stuff, but here's yesterdays as my first post back.

12/31/2013 (lifts are weak, don't judge haha):

BB Squats: 155lbs for 3x8
Neutral Grip DB Bench: 45s for 3x8 (I could do 75s for 3x5 at the end of the summer! It's almost embarrassing... haha)
Lat Pull-Down: 115 for 3x8
Single arm DB push Press: 40 for 3x8
Lateral DB Raise: 20s for 3x8
Face Pull: 75 for 3x8
Title: Re: Scrawny to Brawny Journal
Post by: LBSS on January 02, 2014, 09:51:19 am
welcome back! sorry that you had such a rough go of it this fall. but just think, at least you didn't end up in the emergency room with penis trauma. http://deadspin.com/what-horrible-things-did-we-do-to-our-penises-last-year-1487404095

what's your weight/fats at right now, roughly speaking?
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on January 02, 2014, 03:26:18 pm
welcome back! sorry that you had such a rough go of it this fall. but just think, at least you didn't end up in the emergency room with penis trauma. http://deadspin.com/what-horrible-things-did-we-do-to-our-penises-last-year-1487404095

what's your weight/fats at right now, roughly speaking?

Jesus... that sounds awful.... you know the first day of classes I tried to think "well at least it can't really get worse than this" I guess it could haha.

Weight is at an abysmal 139, oddly enough that is up from just a few weeks ago when 135, which is as low as I've been since.... I can't remember. I was about 160 mid summer, which was about as heavy as I've ever been. Far from big, but I was a strong as I've ever felt and I was feeling pretty decent there.

No clue on bodyfat. Still quite lean, but not nearly like I was mid summer, or even that last vid I posted doing deadlifts. I don't have the "spring" in my step like I used to. Any sort of running or jumping makes me feel lethargic because I feel so slow.

On the bright side, I found out I could do a backflip in full marching uniform (including thermal gear underneath), felt like I was wearing a snowsuit. Last halftime show of the season they always announce upper-classmen and I did a backflip on the sideline when they called my name at the end. Kinda scary though because my laziness and lack of power made me very slow. Felt like I was turning in slow motion in the air.

Anyway, all my posts tend to be wordy so...

TL;DR: it's great to be back. I'm tiny, I'm weak, but I'm feeling more and more consistent and things should only be going up from here.

Title: Re: Scrawny to Brawny Journal
Post by: Zetz on January 04, 2014, 02:08:47 am
Gym's been closed for new year's stuff since I'm using the one at school. Settled for a lot of bodyweight stuff at home.

Chin up: 3x8
Decline pushups (feet on fourth step of stairs): 3x10
Neutral grip sternum pullups: 3x5
Tuck planche pushups: 3x3

May add more upper body to my gym stuff tomorrow depending on how I'm feeling. I'm not too concerned about having to miss a thing or two here and there right now, since I'm still building up.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on January 05, 2014, 01:32:55 am
1/4/2014:

ATG Squats: 155 for 3x8

DB Lunges: 3x8 each leg with 40lb DB's

Standing BB Press: 105 for 3x8

Scissor lunges: 2x20
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on January 12, 2014, 11:14:00 pm
Just realize I never posted my last logs:

1/6/2014:

Nautral Grip DB Bench: 50lb 3x8
Lat Pull Down: 105lb 3x8
SA DB Push Press: 45lb 3x10
Face pull: 75lb 3x8
Narrow pushups: 3x10
Alternating DB Bicep Curl: 25lb 3x8

1/8/2014:

DB Pistol squat: 3x8 w/35lb
DB Single leg RDL: 3x10 with 2 50's
Reverse bodyweight lunge: 3x8

1/9/2014:

Pullups warmup: 3x3
Neutral grip pullups: 3x8
Incline DB Bench: 3x8 with 45's
SA DB Row: 3x10 w/50lb
Standing BB Press: 3x8 w/65 (shoulders are by far the weakest, which is why I've been doing so much for them lately)

Missed Saturday's leg stuff. My legs were still completely fried from all the single leg work on wednesday and my back muscles were in excruciating pain. Like... well beyond normal soreness from exercise. Not sure what was up, but they're feeling better now. Should be fine for next week to be fully in the swing of things with all leg workouts in place.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on January 16, 2014, 11:25:06 pm
1/13/2014:

Neutral grip DB Bench: 50s x 4x8
Lat Pull-Down: 105 x 4x8
SA DB Push Press: 45 x 4x10
Lateral DB Raise: 10 x 4x8
Face Pull: 75 x 3x10

Narrow pushups: 3x12
Alt DB Curls: 25 x 3x10

1/15/2014:

ATG Squats: 185 x 4x8
DB RDL: 50s x 4x8
Single leg glute bridge: 4x10
Reverse lunges: 3x8

Probably the first leg day I haven't felt like total crap since like... mid-summer. Actually felt quite good. Lifts still aren't nearly where they were but it's half-decent at least.

1/16/2014:

Was supposed to do upper body today. Have a serious cold though. Messing with my head, couldn't even focus properly in classes. Whole body just doesn't feel good. Back at it tomorrow and Saturday I guess.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on February 05, 2014, 02:12:03 pm
Oh, damn. I just realized none of my last two weeks of month 1 posted. I haven't even been looking back, but I guess my browser kept taking me to a cached copy (what?)

I'll just be updated from my phone while I'm at the gym from now on. In the mean time, minor update:

I'm over 140 consistently for the first time in like... 6 months? 143 right now, still super light, but my progress is consistent. I don't feel so shitty and lacking in energy while I'm at the gym, it's super easy to eat a lot now though my diet could still be way better. Also, my motivation and energy in classes and all that is better... so win-win-win.

Here was Monday's stuff from the start of Month 2, I'll update today's as I do it tonight.

2/3/2014:

Plyo pushups: 3x3
Bench press: 135x8, 145x8, 145x7, 145x6 (had a guy at the gym help slightly on the last set, couldn't quite make the last two reps... BB bench blows right now)
Pull-ups: 4x5
DB Split-Jerk: 40s 3x10
SA Lateral DB Raise: 12lb 3x8
Face Pull: 45x3x8
Straight bar cable curl: 45x3x12

Title: Re: Scrawny to Brawny Journal
Post by: Zetz on February 06, 2014, 01:06:10 pm
2/5/2014:

BB Overhead Squats to box: 65lb 3x8 (focusing on the movement and not weight. Still really hit my core muscles and shoulder stability, shoulders being what I'm focusing a lot on)
DB Step ups: 50lb DBs 3x8 ea. leg
SL DB RDL: 45lb DBs 3x8 ea. leg

Missed lunges to go to game I had to play for, but I figured getting something in was still better than missing all-together. I'll be at a music educators conference today through Saturday... still working out alternatives so I can still get my workouts in.
Title: Re: Scrawny to Brawny Journal
Post by: LBSS on February 06, 2014, 03:34:07 pm
if there's not going to be a gym where you are, ross enamait's card deck workout is always fun. each suit means an exercise, face value means a number of reps. so like spades-squat, hearts-push ups, clubs-band pull aparts, diamonds-sit ups. work your way through the deck.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on February 09, 2014, 10:38:56 pm
if there's not going to be a gym where you are, ross enamait's card deck workout is always fun. each suit means an exercise, face value means a number of reps. so like spades-squat, hearts-push ups, clubs-band pull aparts, diamonds-sit ups. work your way through the deck.

... That sounds awesome! I wish I'd read this before. Conference sessions were way longer than I was expecting, and I didn't have much free time so I basically did some light bodyweight stuff before bed both nights.

This was Friday and Saturday night:

4x15 pushup
3x5 Pistol Squat each side
3x1 min. elbow plank

Much less volume than I would have gotten otherwise, but something is better than nothing while I'm away and it kept my motivation high.

Side note: I should be getting a couple card decks with artwork from one of my favorite books in soon... Should have them by next time I travel. I'll just keep one in my trumpet case whenever I'm out of town from now on and do that card deck workout. Actually sounds fun.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on February 23, 2014, 03:20:38 pm
Been in several different performances and late rehearsals the last couple weeks, so I've focused my time on actually going to the gym to do something and practicing my horn, kinda just forgot to update, been so focused on listening to and practicing jazz improv (which I suck at haha). Here's the last two days

Friday 2/21/2014:

Bench: 125 2x8, 135 3x8
Pullups: 4x5
DB Split-Jerk: 40s 3x10
SA DB Lateral Raise: 20lb 3x8
Face pull: 70lb 3x10

Straight bar cable curl: 65lb 3x12
Pushups: 3x10


Saturday 2/22/2014:

Squats: 135lb 2x5, 185lb 3x8
DB Step up: 40lb ea hand, 3x8
SL DB RDL: 50lb ea hand, 3x10

Didn't do auxiliary stuff saturday because I didn't realize the gym closed at 3, had to cut short.
Title: Re: Scrawny to Brawny Journal
Post by: gukl on February 23, 2014, 05:00:33 pm
70lbs is pretty heavy for a face pull? Do you focus on the movement or just pull away?
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on February 23, 2014, 07:50:08 pm
70lbs is pretty heavy for a face pull? Do you focus on the movement or just pull away?

Focus on the movement. Especially since it's auxiliary for shoulders which I'm focusing on developing and fixing after years of neglect. Its on a cable machine with a couple pulleys, so the actual weight I'm pulling is less than that, though I have no way of measuring it, so I just mark the weight listed. In some old physics classes I actually knew how to figure out the true force needed when pulleys are used. Maybe one of these days I'll do some review then go figure out actual weights on the cable machines in that gym.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on February 24, 2014, 07:30:33 pm
Monday 2/24/2014:

Bench: 115 1x5, 135 3x8, 1x7 (failure on last rep... still better though, strength is starting to come back even though I feel crappy on bench)
Pullups: 4x5
DB split jerk: 40 ea hand, 3x10
SA DB Lateral Raise: 15lb 3x8
Face pull: 45lb 3x8 (Still on a cable machine but a different one, not sure what the true weight is, went even lighter than usual and focused more on movement)

Pushup: 3x10
DB alternating curls: 25lb 3x10


Brought a friend along with me, he did fairly light weights since he's never been in the gym before. He felt fine until we got to pushups and he collapsed and said, "what did you do to me?!" haha
Also, he says I'm a lot stronger than I look. His words, "You look like a stick but you're freaking tough. Like bamboo. Skinny and strong. I'm gonna just list you as bamboo on my phone"... I laughed.
Still hate looking skinny, but I guess being heavily underestimated by my appearances is better than just plain skinny fat.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on June 19, 2015, 02:07:49 am
Back around. Again.

It's been a while since my last post. I hate excuses but I'm trying to get some people to be accountable to for staying in semi-decent shape again. One of my last "come-back" posts was in January of 2014. I tried to make sort of a comeback but for about to years now I just haven't been able to get the motivation to go to the gym. My focus has been entirely on finishing school. I didn't realize what was stopping me until a few months back. I was having a conversation about life in general with a close friend. I basically broke down about how I wasn't all there. I could never sleep well and too many things were in my head. I realized that the ridiculous school/workload combined with taking summer classes burned me out and left me no psychological recovery or time for myself after my aunt lost her battle to cancer, a close friend died in a bicycle accident, and several other friends and acquaintances in a short span passed from sickness, and some even by their own hand.

I'm now graduated and it took me until a month before graduation to realize that it had all caught up to me because I never took care of myself, physically, or mentally. What really made me come back was the speech a director gave to all the college students at an educator's conference somewhat recently. He said that there's no way you can take care of your students or your family, if you haven't taken care of yourself first. Without an emphasis on caring for yourself, things start to break down and what you once focused on is out of reach because you haven't bothered to make sure you're capable of it.

So now I'm getting back to a focus on me for a while. I try to let things go and not worry about them when they're out of my hands. I've been sleeping better, even if it means waking up late (not a concern, since I'm between jobs). The last thing I'm really missing is getting back to working out, and eating more because my diet has consisted of almost nothing for a while.

TL;DR: I didn't realize until recently just how much certain life events had affected me psychologically. I'm back to the forums as a sort of accountability system to focus on improving my physical and mental health to be the more motivated and energetic person I once was.

Plus you're all really chill and helpful, especially LBSS, who always gave me good feedback and a hard time all the same like big brother and I appreciate that.
Title: Re: Scrawny to Brawny Journal
Post by: LBSS on June 19, 2015, 01:13:10 pm
welcome back, breh. commence to eating.  :headbang:
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on June 19, 2015, 02:12:38 pm
welcome back, breh. commence to eating.  :headbang:

It's good to be back!

I'm setting this up somewhat loosely like the actual Scrawny to Brawny program (the one that you pay for that's absurdly overpriced haha). I'm building one habit at a time and making myself accountable for that habit at first.
My first habit, which is the only meal I will stress over for the next two weeks is breakfast and a mid-day shake.

Minimum breakfast for the next two weeks:
3 egg omelette with sausage link
2 cups whole milk with two heaping spoonfuls of pinole for carbs (Mexican corn powder mix. Basically a nonfermetted version of tesguino, the corn beer stuff that Tarahumara Indians in Mexico drink)

This is good for about 700kcal, and will be the bare minimum. I'm calling this standard breakfast. Anything added will be bonus like +banana or +toast

Minimum midday shake:
2 cups whole milk
2 scoops EAS protein powder
1 Banana

Good for 800kcal. I'll call this standard shake.

Every day I'll have a brief post that basically says whether I got my minimums done or not. If I happen to workout that day I'll also log that, but I'm not gonna stress about logging workouts for now, or stress about missing workouts. Getting energy back by fixing one part of my diet is priority for the next two weeks and it's the only thing I'll be making myself accountable for.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on June 21, 2015, 12:59:16 pm
Friend showed up late for a birthday thing and I forgot to post yesterday. :P

Habit building:
Standard breakfast
Standard shake

Rest day for workouts
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on June 25, 2015, 02:24:47 am
6/21/2015:

Habit building:
Standard breakfast, standard shake

Rest day

6/22/2015:

Habit building:
Standard breakfast +1 large egg, standard shake

6/23/2015:

Habit building:
Standard breakfast, standard shake

1hr+ biking around town

6/24/2015:

Habit building:
Standard breakfast, standard shake

30 minutes bicycle

1 cycle MadBarz routine:
8 dips
10 pikes
8 pull ups
15 squats
10 pushups
10 seconds planche progression#1
15 calf raises ea. leg
10 close grip chinups
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on December 08, 2015, 12:39:16 am
Moved kind of abruptly towards but we're still going!

I moved about 50 miles north of Seattle for a job teaching. It's been pretty fun so far.

Haven't done heavy trying since getting settled in, but I've been back to my old routine for the last two weeks. It's the first time I've been able to keep things up for more than a few days for almost two years so I'm hoping it stays this way and I can surpass my old maxes in the next few months. Enjoy the pics of me 5 years ago, compared to me now in the same spot in Seattle, plus some cool pictures of my new gym. It's the gym at the high school I work at. Each station has pretty much anything you'd want for oly lifts and power lifts and the best part is it's basically all mine. It's not open to public use, so after 4:30pm when it closes to students no one gets in without a key fob and code for the security system. Fortunately the athletic director here hooked me up with all that. It's pretty awesome.

I'll have an updated log in the next couple days. Since starting my old routine I've just been keeping track of numbers in a spreadsheet that I can update more easily and compare my old stats to so I know what I'm trying beat in the next few months.

(http://i230.photobucket.com/albums/ee89/omarordonez/time%20passed.png)
(http://i230.photobucket.com/albums/ee89/omarordonez/IMG_20151123_2004441.jpg)
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on December 08, 2015, 12:41:45 am
Side note:

Once in a while new people still find my old lifting videos from 3-4 years ago. I've gotten a lot of props for the max back squat on YouTube and it still motivates me to get stronger for weight than I was then. I wanna break 2x bodyweight squat.

But there was some dude that came on the videos saying the plates weren't as big as a different set on the rack and I was only lifting like 185.... thanks, guy. haha
Title: Re: Scrawny to Brawny Journal
Post by: tooslow on December 08, 2015, 01:12:58 am
wow, that is an awesome gym!
Title: Re: Scrawny to Brawny Journal
Post by: vag on December 08, 2015, 04:16:45 am
:welcome: back !

This gym situation is perfect, make sure you take full advantage of it!
Title: Re: Scrawny to Brawny Journal
Post by: adarqui on December 08, 2015, 09:18:14 am
really nice gym.. daaamn.

 :highfive:
Title: Re: Scrawny to Brawny Journal
Post by: LBSS on December 08, 2015, 12:06:27 pm
holy crap the gym looks like heaven. except i hate looking at myself in the mirror while squatting. is there a GHR/hyper setup?
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on December 08, 2015, 07:15:10 pm
holy crap the gym looks like heaven. except i hate looking at myself in the mirror while squatting. is there a GHR/hyper setup?

It's pretty damn cool. Only downside is I don't have random people I can ask for a spot. Gonna have to head in with someone or go earlier and have a student spot me on max bench days. Fortunately that doesn't happen often.

There is some sort of GHR setup off in one corner, but I haven't really used it yet.
As far as lifts go, I thought I was in decent shape. One of the classes they have me doing is a music/movement based thing with special needs students. I've been doing a lot of dance/aerobic stuff with them, so I've felt pretty in shape, but my first week made me feel pathetically week. Especially since week 1 is mostly higher rep stuff ~10.

As an aside, a buddy of mine competes in the highland games and just this summer he went to the lightweight world championships in Hungary and became the current champ! The guy is beastmode. Anyone interested in checking out any of his stuff, he posts regularly on instagram. @scott.farr.5
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on December 24, 2015, 04:54:29 pm
Been back in Utah for the holidays, here's the most recent. I'll be keeping track of things in a spreadsheet from now on. When I change things I'll upload a new link to the new spreadsheet, until then all updates will just be logging the same one. If there's no data for a day it's because I'm not there yet. Took most of this week off except my pushup/squat morning routine to travel and just relax for Christmas. I'll be back at it next week repeating all of week 3 and then week 4 will be back at my gym in Washington.

https://docs.google.com/spreadsheets/d/1fLQGRRYRPo2Qou3ukxgzKZbBMRk13i67BL42Q5iX3W8/edit?usp=sharing (https://docs.google.com/spreadsheets/d/1fLQGRRYRPo2Qou3ukxgzKZbBMRk13i67BL42Q5iX3W8/edit?usp=sharing)

Anyone with the link can comment, feel free to comment here or there!

Believe or not a few years ago I was stronger than both my older brothers... they've surpassed me by a long shot now, especially the middle of us three. I'll upload a picture later. Looks crazy. I have lots of catching up to do haha.

Edit: Here's that recent pic of my brother. Not sure on many lifting stats, but semi-recently he hit 375 on DL. Will probably break 400 soon.

https://drive.google.com/file/d/0B_1QiXS_xFAgdE5YSm16bWtwbG8/view?usp=sharing (https://drive.google.com/file/d/0B_1QiXS_xFAgdE5YSm16bWtwbG8/view?usp=sharing)
Title: Re: Scrawny to Brawny Journal
Post by: LBSS on December 28, 2015, 11:37:28 am
not enough pulls, brother. too much bench/dip, not enough row/pull up. rep ratio should be 1:1 push:pull.
Title: Re: Scrawny to Brawny Journal
Post by: T0ddday on January 17, 2016, 03:48:39 am
Lol.  My ratio of push to pull is 0:1...  gonna add in some type of push i guess
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on January 20, 2016, 08:16:47 pm
File I was updating from my phone got screwed my last week on that program FFUUUUU. Anyway, I actually did change to something entirely different when I finished that cycle. LBSS, feel free to give me your feedback on this (and anyone else of course).

Here's my latest workouts Since last monday. Being in America these are all in pounds of course.... some of the aux I haven't kept track of numbers for, my bad. Aux is geared towards hypertrophy. Primary is big lift, final set is an AMRAP to determine how much weight I add the next week. Each week on primary I'll add a set and drop a rep working towards a max lift every 6 weeks.

Monday 1/11/2016:

1. Squats - 195x4x5, 195x1x6
2. Front squat - 115x4x12
3. DB Row - 50x4x15

Auxiliary
Step ups - 3x15 ea. leg
Leg Extensions - 4x15
Calf Raises (BW) - 3x20 ea leg
V ups - 3x15

Tuesday 1/12/2016:

1. Bench press - 135x3x6, 135x1x8
2. Overhead press - 95x4x12 (poor choice... Friday is overhead haha)
3. Lat pull downs - 70x3x15

Aux
Lateral raises - 10x3x15
Hammer curls - 25x4x15
Tricep push downs - 50x4x15

Thursday 1/14/2016:


1. Deadlift - 205x3x6, 205x1x14 (I was fuming this last set... been using frustrations to fuel workouts haha)
2. Deficit deadlift - 155x4x12 (puked after my last set of this. Ate weird food combos earlier in the day I think. Felt better and kept going)
3. BB shrugs - 135x3x15

Aux
Step back lunges - 3x15 w/25lb DBs
Leg Curls - 4x15
Calf Raises - 5x8 w/50lb DBs
Spinal Extensions - 3x15

Saturday 1/16/2016:

1. Overhead Press - 115x4x6 (No extra reps on my last one, barely made with strict form)
2. DB Overhead Press - 4x12 w/30lb DBs
3. Cable rows - 3x15 (forgot to log weight on this one)

Aux
Front raises - 3x15 w/10lb plates
Hammer curls - 25x4x12
Skull crushers - 4x8 w/unloaded curl bar
Pull overs - 4x8 w/unloaded curl bar

Monday 1/18/2016:

1.Squats - 205x6x4
2. BW jump squats - 4x12
3. DB rows - 50x3x15

Aux
Step ups - 3x15 ea. leg
Leg Extensions - 4x15
Calf Raises - 3x20 ea. leg
V ups - 3x15

Tuesday 1/19/2016:

1. Bench Press - 145x4x5, 145x1x8
2. Larsen narrow grip bench - 95x4x12
3. Lat pull downs - 70x4x15

Aux
Lateral raises - 10x3x15
Hammer Curls - 25x4x15
Tricep Push Downs - 35x4x15
Side Bends - 55x3x15


EDIT: Might try to make a spreadsheet of at least my bigger lifts on this program and maybe get some charts out of there to track my progress over six weeks then compare to a second six week cycle in a few months.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on January 20, 2016, 08:22:34 pm
Sorry for that huge update... my old spreadsheet was having issues with google docs. I was updating on Polaris office on my phone and that caused some issues? Anyway, the google doc is accurate, but the last couple weeks of it are just plain not there. Back to logging everything here for the time being.

Lots of events last week with me teaching so I focused on actually getting to the gym and eating over updating this.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on March 14, 2016, 10:56:19 pm
Yo, still here. Losing my key fob to the gym and having to travel to my brother's wedding kinda pushed me back a few weeks, but this is max week.

Hit 265 on Squats today, which I think was my old max from a while back. Good news, means I'll actually be pushing  towards PRs in the next cycle.

Nervous for bench tomorrow. Upper body has still been super shitty. Oh well.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on April 26, 2016, 09:15:52 pm
After my last max week I kinda realized there were a lot of weak spots in terms of mobility. Been focusing entirely on that from some old bodyweight books and occasional mobility work from month 1 of the S2B program. Not much to write about except to say I'm feeling much better. Also been riding my bike to work.

Old beater car was finally done and now that I have a proper job I bought myself something nice. Here's a pic. While I was in Utah for my spring break I brought my bike back with me, threw some slicks on it for street use and I haven't really used the new car for school commutes except in heavy rain.

(http://i230.photobucket.com/albums/ee89/omarordonez/IMG_20160410_1107241.jpg)

Anyway, missed squats yesterday, but this will be my first week restarting the old cycle, this time in volume mode. Work outs are almost identical, except instead of hitting singles on my week 6 I'll be doing sets of 5. Excited to see where my numbers go after getting within 10 pounds or matching my old maxes from like 2 years ago when I was really heavy into it.
Title: Re: Scrawny to Brawny Journal
Post by: LBSS on April 26, 2016, 10:44:41 pm
welcome back, and nice ride. it's funny, i'm almost 30 years old and have never owned a car. didn't need one in college and certainly don't need one in DC.

might look into getting one in pakistan, although i'd have to learn to drive on the other side of the road.  :-X
Title: Re: Scrawny to Brawny Journal
Post by: adarqui on April 26, 2016, 11:16:25 pm
car is niice.

mountains in background are niiiiiiiice. damn. sorry i'm from Florida, that stuff is amazing to me. ;f

welcome back, and nice ride. it's funny, i'm almost 30 years old and have never owned a car. didn't need one in college and certainly don't need one in DC.

whoa nice

Quote
might look into getting one in pakistan, although i'd have to learn to drive on the other side of the road.  :-X

get a scooter?  :ninja:
Title: Re: Scrawny to Brawny Journal
Post by: Raptor on April 27, 2016, 02:55:37 am
Whenever I see people buy cars and so on, I think "easy for you to say, you earn ~5 times more than me yet the car price is the same for both of us.
Title: Re: Scrawny to Brawny Journal
Post by: vag on April 27, 2016, 03:39:27 am
Whenever I see people buy cars and so on, I think "easy for you to say, you earn ~5 times more than me yet the car price is the same for both of us.

Human nature. The same thoughts could be made about you for being able to buy some bread or basic medicine. So many people dying from famine, 1/3 of the entire population does not have access to clean water. Not picking on you, i know it's hard there. Just saying. It is really disappointing how little we have progressed, the world we have made so far is plain fucked up.
PS : The infiniti is awesome :D
Title: Re: Scrawny to Brawny Journal
Post by: Raptor on April 27, 2016, 03:43:43 am
I know I know, I was just saying.

Everything is relative... success should be viewed locally instead of globally.

OK, the speed of light is not relative BUT STILL. :trollface:
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on May 03, 2016, 01:21:36 am
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.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on November 17, 2016, 01:23:02 am
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
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on May 07, 2017, 05:15:50 pm
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.
Title: Re: Scrawny to Brawny Journal
Post by: jr on May 08, 2017, 03:51:27 pm
 :welcome: back
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on June 16, 2017, 10:34:10 pm
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.
Title: Re: Scrawny to Brawny Journal
Post by: LBSS on June 17, 2017, 02:18:48 am
scoob why aren't you bragging about that shit on here?! that's cool!
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on June 17, 2017, 02:46:41 am
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.

http://www.youtube.com/watch?v=tfbh97eYsaE

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.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on October 20, 2017, 01:12:28 am
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.

(https://i.imgur.com/uiPhlO2.jpg)
Title: Re: Scrawny to Brawny Journal
Post by: adarqui on October 20, 2017, 05:05:32 pm
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.

(https://i.imgur.com/uiPhlO2.jpg)

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!
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on October 16, 2018, 01:33:34 am
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.
Title: Re: Scrawny to Brawny Journal
Post by: LBSS on October 16, 2018, 05:19:06 am
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.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on October 16, 2018, 07:19:28 pm
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
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on October 17, 2018, 02:07:16 pm
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.
Title: Re: Scrawny to Brawny Journal
Post by: adarqui on October 18, 2018, 12:35:38 am
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!!
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on October 22, 2018, 01:50:40 am
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.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on October 23, 2018, 01:41:46 am
Active recovery focused on shoulder mobility today. Need to find some proper wrist stretches. Left wrist has felt like it's needed to "pop" since I started this. Probably a minor injury I hadn't noticed or some severe tension since I haven't been lifting for a while.

(https://puu.sh/BPwNv/b87b1afda5.png)

Oh and tons of trumpet playing for a jazz thing. My face is melted, but that's besides the point haha
Title: Re: Scrawny to Brawny Journal
Post by: LBSS on October 23, 2018, 08:38:39 am
GMB again a great source for wrist mob. they have a free video on youtube i think. when i was into calisthenics last year their little routine made a huge difference for me.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on October 25, 2018, 02:38:13 am
Searched for that. Will probably just start doing a little bit of that every morning. Workout so far have all been the last 20 minutes or so before bed. Not necessariy ideal or even the "best" if you ask anyone trying to gain muscle or work towards performance but it's working out right now and I'm even sleeping better so I don't mind. Save for a short stretch at like 3am last night where I was wide awake for a bit, I've been going to sleep a few minutes earlier every night. Hopefully that keeps up and I can actually fall asleep before midnight on a given day.

Accidentally redid day 2 of the GMB free package thing today. Doesn't really matter since I'm just trying to stay active though. The core work/"hollow body" movements remind me a lot of the sort of stuff I did in track back in the day so that was pretty fun actually.

Left shoulder is surprisingly sore after the shoulder mobility stretches. Not really hurting but I can definitely feel it when I'm laying on my left side in bed. We'll see how that keeps up over time.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on October 30, 2018, 01:29:36 am
Finished up last week pretty well then had performances Friday and Sunday so no updates.

Not as sore as when I've tried to just jump straight back into lifting (which usually leaves me barely walking for a week), but I'm still feeling good about the results. Will probably just redo the exercises for this week while I look for a similar program that isn't super boring generic bodyweight stuff. Not much of a budget to go out and buy programs I don't "need" when I haven't had a roommate for a couple months until just recently.

Left shoulder in particular has been noticeably sore. Not in a bad way, I think the exercises and off-day stretching has been helping it and helping stabilitiy. Definitely a bit of soreness each day though.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on November 06, 2018, 10:56:11 pm
More of the same mobility exercises. Feeling pretty good about them but after a few concerts and way too much time on a bus with students for a playoff game last friday my hips have felt super tight, especially my right side, so this weekend and today for my off days I've focused on some of these exercises to start loosening things up.

https://gmb.io/hip-mobility/
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on November 12, 2018, 11:01:02 pm
Another week of standing in one place entirely too long and traveling on a bus. Football team is out though, so finally the season is over for my students playing in the band.

More hip flexibility stuff over the weekend.

For today's wo:
20 Squats
10 single arm rows with heavy backpack (don't know the weight, just loaded it with junk)
10 Standard Push-ups
10 Pikes
10 Burpees
10 Bench Dips
3 minutes rest

Repeat 4 times. Will decrease rest as I feel better down to one minute. Need to get a pullup bar.
Title: Re: Scrawny to Brawny Journal
Post by: adarqui on November 15, 2018, 10:16:45 am
Another week of standing in one place entirely too long and traveling on a bus. Football team is out though, so finally the season is over for my students playing in the band.

More hip flexibility stuff over the weekend.

For today's wo:
20 Squats
10 single arm rows with heavy backpack (don't know the weight, just loaded it with junk)
10 Standard Push-ups
10 Pikes
10 Burpees
10 Bench Dips
3 minutes rest

Repeat 4 times. Will decrease rest as I feel better down to one minute. Need to get a pullup bar.

that reminds me. I think I want to get a 45 degree back extension again.

 :highfive:
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on November 15, 2018, 10:43:02 pm

that reminds me. I think I want to get a 45 degree back extension again.

 :highfive:

P chain? haha

Carried some seriously heavy boxes of new stuff today for one of my classes. Kids were excited for new stuff, but I must have not noticed how badly the corners were stabbing into my biceps. Have a small spot on the center of my left, and a bigger one ont he bottom of my right bicep that are in a bit of pain and looks sort of spotted from the damage. Shouldn't be too bad hopefully. Just doing shoulder stretches today.

Last nights wo:
15 Squat Jumps
15 Push-ups
15 Bench dips
15 Pikes
30 seconds side plank on each side
2 minute rest

Repeat 3 times.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on November 25, 2018, 11:31:10 am
Same routine as last post for M-W-F this past week. Super sore today from helping a friend with rusty over used brakes on a car. Was grinding metal to metal. Took like 6 hours to replace the rears. Don't have many power tools to help so my forearms and back are super sore from so much clamping on vise grips and pulling on stuff.

Anyway, 2 nights ago I slipped in front of my house and hurt my palm pretty bad. Scrape wasn't too big but it was super deep, will upload pic later. Can't put even light weight on it, so I'll probably be doing strictly core/leg stuff this week.
Title: Re: Scrawny to Brawny Journal
Post by: adarqui on November 25, 2018, 06:19:25 pm
Same routine as last post for M-W-F this past week. Super sore today from helping a friend with rusty over used brakes on a car. Was grinding metal to metal. Took like 6 hours to replace the rears. Don't have many power tools to help so my forearms and back are super sore from so much clamping on vise grips and pulling on stuff.

ya that stuff can get u strong af. hah.

i used to work on my grip strength hard, and this electrician next door could destroy me on anything grip related because he uses his hands every day for work. could close the #2 CoC gripper, first try.

Quote
Anyway, 2 nights ago I slipped in front of my house and hurt my palm pretty bad. Scrape wasn't too big but it was super deep, will upload pic later. Can't put even light weight on it, so I'll probably be doing strictly core/leg stuff this week.

damn eek. heal up.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on November 26, 2018, 01:48:09 pm

i used to work on my grip strength hard, and this electrician next door could destroy me on anything grip related because he uses his hands every day for work. could close the #2 CoC gripper, first try.


Definitely know what that's like. My dad has worked manual labor since he was 13 or 14. He's been the provider pretty much his whole life since his dad died young. Anyway, he's slightly shorter and a bit weaker than me pound for pound... until you compare anything related to hand strength. There was a time in his old job when his shoulder and elbows were so messed up he couldn't even do a pushup. But try to clamp a vise grip and he could basically destroy anything with it. His wrists and fingers are visibly thicker than mine, and not by a small margin either despite being generally as thin or thinner.

Yeah... we'll see how long this thing takes to heal. Mostly trying trying not to let it get infected right now.

(https://i.imgur.com/vePqlzM.jpg)(https://i.imgur.com/SIR7cu9.jpg)
Title: Re: Scrawny to Brawny Journal
Post by: adarqui on November 26, 2018, 10:37:00 pm
interesting about your dad. my dad is similar (probably alot less grip strength in comparison). he is a piano player, whose done lots of "yard work" his whole life (and martial arts/tennis). believe it or not his hands are very strong. his fingers are so much thicker than mine, it's crazy. hah. I think he closed my #1 gripper, first try. I couldn't even close the trainer without tons of work.

damn @ those photos. that looks painful eek!!! put that neosporin on it non-stop heh!
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on November 27, 2018, 01:33:05 am
interesting about your dad. my dad is similar (probably alot less grip strength in comparison). he is a piano player, whose done lots of "yard work" his whole life (and martial arts/tennis). believe it or not his hands are very strong. his fingers are so much thicker than mine, it's crazy. hah. I think he closed my #1 gripper, first try. I couldn't even close the trainer without tons of work.

damn @ those photos. that looks painful eek!!! put that neosporin on it non-stop heh!

Basically been putting different stuff on it and changing bandaids every 12 hours. Looking much better. Some of the lighter stuff in the second pic is actually some neosporin like stuff left after taking off bandaging. The red spot in the first pic is after healing a bit. was darker before, and that's where all the bleeding was coming from. No debris in it fortunately, but it felt like a thin puncture.
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on December 22, 2018, 03:18:57 pm
Puncture thing on my hand is almost entirely healed now. Will likely leave a dim scar but I'm able to do things fine now. Finally out for the holidays after some very stressful few weeks leading up to it. Went to the gym with my sister and her husband yesterday and did actual weightlifting for the first time in ages. Everything was pretty light, but I figured I'd be sore anyway since I haven't done weightlifting in a while... I was right haha

WARMUP - 5 min cardio
Cleans: 105lbs 4x5
DB Bench: 45lbs (ea. DB... Obviously) 4x5
Overhead DB press: 35lbs 4x5
ATG squats: 65x5 paused, 95x5 paused, 135x3x5
Lat pull downs: 115x5x5
Chest fly machine: 50x5x5

Not that nothing felt particularly heavy. Honestly surprised the squats didn't feel as heavy as I thought considering how week I've felt in general. Wanted to do full body since I'm just enjoying the time with family and worry about being back in a gym or working out in my sister's guest room
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on May 12, 2019, 01:04:00 am
Faaack, I'm so bad at updating stuff with work. BUT I've been good about focusing on actually getting in better health and letting go of small things (like journal updates...)

Minor update:
Bought a pull-up bar a couple months ago. Figured that if I'm not doing a full routine or going to the gym I could use it on occasion. Have added it to small workouts, but since I'm living alone I've gotten in the habit of doing some pullups/pushups/squats any time I walk through the doorway between the living room and the main hallway. It's good stuff :)

Feel like an actual 6 pack is starting to slowly come back and I'm back up to about 8-10 pullups at a time while simultaneously doing leg raises, though it depends if I'm using neutral grip or wide grip.
Title: Re: Scrawny to Brawny Journal
Post by: adarqui on May 12, 2019, 01:13:26 am
Faaack, I'm so bad at updating stuff with work. BUT I've been good about focusing on actually getting in better health and letting go of small things (like journal updates...)

Minor update:
Bought a pull-up bar a couple months ago. Figured that if I'm not doing a full routine or going to the gym I could use it on occasion. Have added it to small workouts, but since I'm living alone I've gotten in the habit of doing some pullups/pushups/squats any time I walk through the doorway between the living room and the main hallway. It's good stuff :)

Feel like an actual 6 pack is starting to slowly come back and I'm back up to about 8-10 pullups at a time while simultaneously doing leg raises, though it depends if I'm using neutral grip or wide grip.

niiice! that's a solid way to do it. that simple style of training can lead to some great gains, if done consistently.

keep it up! :strong:
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on May 20, 2019, 11:41:06 pm
Not a health/fitness update, more of a life update:

Short version: I'll be applying for a middle school teaching position tomorrow in a better paying school district to focus on me. Everyone wish me luck!

Long version: I've been working a high school job for the past 4 years and honestly it's been exhausting. High school age students are awesome to work with, but the excess of events outside of my normal contract hours has become unbearable. I haven't had a single week during the regular school year where I don't have at least one work commitment in the evening. More often than not it's at least 2-3 due to extra rehearsals/concerts/football and basketball band/region festivals/tours. All of this is separate from the extra work I have to do to plan lessons or do grading, which I mostly try to take care of during my planning period. Teachers measure their course load in "preps" or different classes that they have to prepare for. Ideally you have 2 or 3, maybe 4. Teaching English, that would be maybe 3 different freshman english classes, 2 sophomore classes, and maybe an honors english class. That would be considered 3 "preps."
.... I have 6 preps. Some are similar types of groups but none of them have the same instrumentation, and none of them perform the same music as each other.

Essentially, I've been spread thin for the past 4 years, and it's a big part of what's taken a toll on me physically and mentally (on top of separation from family, difficulty making friends in small-ish town with a schedule like that, and close relationships that have drifted apart partially due to my inaccessability)

Hoping to improve my health through more than just my food and exercise.
Title: Re: Scrawny to Brawny Journal
Post by: LBSS on May 21, 2019, 12:32:19 am
good luck!
Title: Re: Scrawny to Brawny Journal
Post by: adarqui on May 21, 2019, 11:54:38 pm
damn, sounds rough. those kinds of situations can really burn you out. i've been through a few myself.

sounds like a good move. hope you get it & get back to doing you. it'll feel so good to get that pressure/stress off of you.

peace!
Title: Re: Scrawny to Brawny Journal
Post by: Zetz on May 22, 2019, 01:22:32 am
good luck!
good luck!

I appreciate it! Yeah, I go home a lot and just kinda stare blankly. Didn't realize how severe it was until I took a break from girlfriend and realized just isolated I was. I didn't have much of a support group or close friends in town that I could go to, so most of the last 4 years my entire existence in Washington just feels like work. Not a good time. need to change that and make my life something I enjoy every day instead.