Author Topic: Scrawny to Brawny Journal  (Read 138244 times)

0 Members and 1 Guest are viewing this topic.

LBSS

  • Hero Member
  • *****
  • Posts: 12841
  • plugging away...
  • Respect: +7949
    • View Profile
    • Email
Re: Scrawny to Brawny Journal
« Reply #525 on: February 06, 2014, 03:34:07 pm »
0
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.
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

  • Hero Member
  • *****
  • Posts: 1056
  • Respect: +156
    • MSN Messenger - omar_ordonez10@hotmail.com
    • View Profile
    • Email
Re: Scrawny to Brawny Journal
« Reply #526 on: February 09, 2014, 10:38:56 pm »
0
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.

Zetz

  • Hero Member
  • *****
  • Posts: 1056
  • Respect: +156
    • MSN Messenger - omar_ordonez10@hotmail.com
    • View Profile
    • Email
Re: Scrawny to Brawny Journal
« Reply #527 on: February 23, 2014, 03:20:38 pm »
0
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.

gukl

  • Hero Member
  • *****
  • Posts: 1950
  • Respect: +1614
    • View Profile
Re: Scrawny to Brawny Journal
« Reply #528 on: February 23, 2014, 05:00:33 pm »
0
70lbs is pretty heavy for a face pull? Do you focus on the movement or just pull away?

Zetz

  • Hero Member
  • *****
  • Posts: 1056
  • Respect: +156
    • MSN Messenger - omar_ordonez10@hotmail.com
    • View Profile
    • Email
Re: Scrawny to Brawny Journal
« Reply #529 on: February 23, 2014, 07:50:08 pm »
0
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.

Zetz

  • Hero Member
  • *****
  • Posts: 1056
  • Respect: +156
    • MSN Messenger - omar_ordonez10@hotmail.com
    • View Profile
    • Email
Re: Scrawny to Brawny Journal
« Reply #530 on: February 24, 2014, 07:30:33 pm »
0
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.

Zetz

  • Hero Member
  • *****
  • Posts: 1056
  • Respect: +156
    • MSN Messenger - omar_ordonez10@hotmail.com
    • View Profile
    • Email
Re: Scrawny to Brawny Journal
« Reply #531 on: June 19, 2015, 02:07:49 am »
+5
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.

LBSS

  • Hero Member
  • *****
  • Posts: 12841
  • plugging away...
  • Respect: +7949
    • View Profile
    • Email
Re: Scrawny to Brawny Journal
« Reply #532 on: June 19, 2015, 01:13:10 pm »
0
welcome back, breh. commence to eating.  :headbang:
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

  • Hero Member
  • *****
  • Posts: 1056
  • Respect: +156
    • MSN Messenger - omar_ordonez10@hotmail.com
    • View Profile
    • Email
Re: Scrawny to Brawny Journal
« Reply #533 on: June 19, 2015, 02:12:38 pm »
0
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.

Zetz

  • Hero Member
  • *****
  • Posts: 1056
  • Respect: +156
    • MSN Messenger - omar_ordonez10@hotmail.com
    • View Profile
    • Email
Re: Scrawny to Brawny Journal
« Reply #534 on: June 21, 2015, 12:59:16 pm »
0
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

Zetz

  • Hero Member
  • *****
  • Posts: 1056
  • Respect: +156
    • MSN Messenger - omar_ordonez10@hotmail.com
    • View Profile
    • Email
Re: Scrawny to Brawny Journal
« Reply #535 on: June 25, 2015, 02:24:47 am »
0
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

Zetz

  • Hero Member
  • *****
  • Posts: 1056
  • Respect: +156
    • MSN Messenger - omar_ordonez10@hotmail.com
    • View Profile
    • Email
Re: Scrawny to Brawny Journal
« Reply #536 on: December 08, 2015, 12:39:16 am »
+4
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.



Zetz

  • Hero Member
  • *****
  • Posts: 1056
  • Respect: +156
    • MSN Messenger - omar_ordonez10@hotmail.com
    • View Profile
    • Email
Re: Scrawny to Brawny Journal
« Reply #537 on: December 08, 2015, 12:41:45 am »
+2
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

tooslow

  • Full Member
  • ***
  • Posts: 102
  • Respect: +52
    • View Profile
Re: Scrawny to Brawny Journal
« Reply #538 on: December 08, 2015, 01:12:58 am »
+1
wow, that is an awesome gym!

vag

  • Hero Member
  • *****
  • Posts: 5993
  • Respect: +3778
    • View Profile
Re: Scrawny to Brawny Journal
« Reply #539 on: December 08, 2015, 04:16:45 am »
+1
:welcome: back !

This gym situation is perfect, make sure you take full advantage of it!
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?