Author Topic: Scrawny to Brawny Journal  (Read 138355 times)

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Zetz

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Re: Scrawny to Brawny Journal
« Reply #106 on: September 08, 2010, 06:57:53 pm »
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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/

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 ^

Zetz

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Re: Scrawny to Brawny Journal
« Reply #107 on: September 08, 2010, 07:20:36 pm »
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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.




Zetz

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Re: Scrawny to Brawny Journal
« Reply #108 on: September 21, 2010, 08:27:02 pm »
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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.

Zetz

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Re: Scrawny to Brawny Journal
« Reply #109 on: September 21, 2010, 08:35:59 pm »
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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)

adarqui

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Re: Scrawny to Brawny Journal
« Reply #110 on: September 22, 2010, 04:07:32 am »
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welcome back :D

LBSS

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Re: Scrawny to Brawny Journal
« Reply #111 on: September 22, 2010, 09:15:45 am »
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legit one-armed pushups? damn, kid, that's pretty sweet, esp at your size.
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 #112 on: September 22, 2010, 08:31:47 pm »
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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....

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Re: Scrawny to Brawny Journal
« Reply #113 on: September 22, 2010, 08:40:58 pm »
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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

adarqui

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Re: Scrawny to Brawny Journal
« Reply #114 on: September 23, 2010, 12:40:10 am »
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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

LBSS

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Re: Scrawny to Brawny Journal
« Reply #115 on: September 23, 2010, 08:30:49 am »
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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.
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 #116 on: September 23, 2010, 07:04:20 pm »
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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.

Zetz

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Re: Scrawny to Brawny Journal
« Reply #117 on: September 26, 2010, 03:20:21 am »
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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

adarqui

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Re: Scrawny to Brawny Journal
« Reply #118 on: September 26, 2010, 07:05:08 am »
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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

Zetz

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Re: Scrawny to Brawny Journal
« Reply #119 on: September 30, 2010, 12:27:18 am »
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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