Author Topic: Scrawny to Brawny Journal  (Read 138134 times)

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adarqui

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Re: Scrawny to Brawny Journal
« Reply #540 on: December 08, 2015, 09:18:14 am »
0
really nice gym.. daaamn.

 :highfive:

LBSS

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Re: Scrawny to Brawny Journal
« Reply #541 on: December 08, 2015, 12:06:27 pm »
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holy crap the gym looks like heaven. except i hate looking at myself in the mirror while squatting. is there a GHR/hyper setup?
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

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

black lives matter

Zetz

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Re: Scrawny to Brawny Journal
« Reply #542 on: December 08, 2015, 07:15:10 pm »
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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

Zetz

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Re: Scrawny to Brawny Journal
« Reply #543 on: December 24, 2015, 04:54:29 pm »
0
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

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

LBSS

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Re: Scrawny to Brawny Journal
« Reply #544 on: December 28, 2015, 11:37:28 am »
+1
not enough pulls, brother. too much bench/dip, not enough row/pull up. rep ratio should be 1:1 push:pull.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

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

black lives matter

T0ddday

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Re: Scrawny to Brawny Journal
« Reply #545 on: January 17, 2016, 03:48:39 am »
+1
Lol.  My ratio of push to pull is 0:1...  gonna add in some type of push i guess

Zetz

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Re: Scrawny to Brawny Journal
« Reply #546 on: January 20, 2016, 08:16:47 pm »
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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.

Zetz

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Re: Scrawny to Brawny Journal
« Reply #547 on: January 20, 2016, 08:22:34 pm »
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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.

Zetz

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Re: Scrawny to Brawny Journal
« Reply #548 on: March 14, 2016, 10:56:19 pm »
+3
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.

Zetz

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Re: Scrawny to Brawny Journal
« Reply #549 on: April 26, 2016, 09:15:52 pm »
+7
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.



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.

LBSS

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Re: Scrawny to Brawny Journal
« Reply #550 on: April 26, 2016, 10:44:41 pm »
+2
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
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

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

black lives matter

adarqui

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Re: Scrawny to Brawny Journal
« Reply #551 on: April 26, 2016, 11:16:25 pm »
0
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:

Raptor

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Re: Scrawny to Brawny Journal
« Reply #552 on: April 27, 2016, 02:55:37 am »
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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.

vag

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Re: Scrawny to Brawny Journal
« Reply #553 on: April 27, 2016, 03:39:27 am »
+3
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
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

Raptor

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Re: Scrawny to Brawny Journal
« Reply #554 on: April 27, 2016, 03:43:43 am »
0
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: