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Old 09-08-2017, 11:34 AM   #326
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Re: Hi this is Jim Logg

9.7.17

Did another "overwarm" on the bench, hopefully I won't for a while now. I think it's counter productive.

Going to start traveling for a while, the log may get spotty. Maybe I'll be able to squeeze in a DL session today.

JM w5d4

Bench
195x2@9
205x1@9.5 https://www.youtube.com/watch?v=Rr9HOZCmq2s
145x8x2 set 2:https://www.youtube.com/watch?v=uxTHdRPmTjQ
145x14@9 https://www.youtube.com/watch?v=zn7tFI-Iq2Q
--I know that J shaped bar paths are the vogue, but I wonder if these aren't in fact too flappy.

Incline DB cluster, 15s rest
45sx5x12 in 5:30
--I was smoked after this, could barely do 5 push-ups!

Pullover (think that's what its called, resembles a tricep extension but stretches the pecs) + Incline curls
-A few sets of ten with the 25lb dumbbell.

Waterrower
4 rounds of 5min

in the ~120s breaks I attempted:

Hanging L sits +2 ct
5, 3, 3, 1
--holy is this hard. Doing them as slowly and controlled as possible. Even with such low volume, my abs are sore today. And I might have cheated the leverage just slightly on a few reps too. This will be a good exercise to try improve for a while.
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Old 09-10-2017, 09:03 PM   #327
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Re: Hi this is Jim Logg

Squeezed in this last workout from the states.

9.9

Weight: 176.2 holy! All time heaviest. Well I don't think it'll last. I'll be doing a lot of hiking soon.

JM w5d5
--forgot my chalk and straps so did mixed grip. I F hate it, for some reason it always hurts my shoulder. Also it's weird, I am definitely strongest with hook when I am at 100%, but when my grip is weak due to sweaty hands, fatigue et cetera, I am better mixed.
Sumo
315x2x2
--for no reason, just hadn't done it in a while. Seemed fine
Conventional
230x3x7 75s rest
230x4@8 https://www.youtube.com/watch?v=81T2TZjJqa8 Seems alright

OHP
130x3x8

Ab wheel from Bosu ball
Bwx10
+5x8
+10x5
+15x1+f lol

Hamstring curl
four sets of ten

Ok, now that I am on the road, don't exactly know what my training plans will be. Going to try to stay on Juggernaut, but compliance will be hard. May switch to basic GZCL method. I'll do what I can.

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Old 09-13-2017, 07:21 PM   #328
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Re: Hi this is Jim Logg

9.12

Went to what I guess is a chilean version of anytime fitness. Crappy gym, crappy session.

Everything kg

JM w6d1
Squat
60kgx5x2
80kgx5
90kgx3
100x2
110x10 https://www.youtube.com/watch?v=VE219xVatrA
--Before I left I thought for sure I'd get 12+ but a few days of travelling and dismal nutrition got to me.

Bench
60kgx5
80x3
85x8
--Happy with this though

Curls
12.5x10x4

Ab wheel
+5x10,6,6

I think this will be the last day that I'll try to comply with the Juggernaut method. It just doesn't work well on an erratic schedule, nor in gyms where the smallest plates are 10kg. Think I'm going to do something like this:
A.
Squat Gzcl
OHP hepburn
Back Abs legs

B.
Bench Gzcl
front squat 5/3/1
rows arms hamstrings

C.
DL Gzcl
Volume bench and dips
Back legs abs

Basic full-body stuff. Then I'll try to do some supplemental work on the chest, abs, and neck with BW excercises when I'm gymless.

Or, if I can get something more structured going I'll probably do a 3 or 4 day split with front squat, close grip or incline, rdl, and volume ohp being t2s.

Books:
Read In Patagonia, by Bruce Chatwin, on the way to Patagonia. How corny! Nice book though, lyric prose and a mythmaking sensibility.

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Old 09-19-2017, 07:33 PM   #329
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Ok in the sticks a while. I realized that there is pretty much no way i'll make it to a gym for at least two more weeks. I'll try to make do. A lot of hiking though.

9.15
4x20 push-ups with 4x5 human inchworm
--something about bodyweight excercises just bores the **** out of me. How people could train like this for an hour is beyond me
Natural log press
2x10 pull-ups

9.17
Dips + bag (I don't know how much, at the airport it weighed 8kg, a few things have been taken out, a few put in)
6 sets of 5, 45s rest
BWx5x2, 15s rest

9.18
hike
35 push-ups

9.19
Natural stone lift
stonex10x2
stonex15 (hows my form: https://www.youtube.com/watch?v=B-T_a1c7fsc)
--judging by how easily I curled this I don't think it weighed too much, but it was heavier than it looks.

Pull-ups
day bagx5,4,4
bwx5x2

Bar row
BW+bagx5x2

Stone DL
Stonex5x1
stonex4 how's my form: https://www.youtube.com/watch?v=a_pb28_m6LM
--now we're talking! Certainly felt much harder than a 2 plate bb dl, though it probably weighed much less.
--I couldn't achieve full hip extension without mashing my dick. I have a lot to learn about stone lifting! In this vid it's pretty obvious I'm starting with my hips too high. Not sure what happened on between reps 3 and 4, it went from pretty easy to very grindy, maybe I misgrooved.

Later:
dips
Bwx10x4
with controlled leg raises
Bwx5x4 pausing in l-sit as long as possible each rep (which was not long)

10km hike. On the hike I practiced OHP with a MUCH heavier stone. On the first rep I held my breath from the ground through the press. Didn't quite lock it out, dropped the stone and bent over, feeling this enormous pressure and electric like tingling in my head. Vision occluded for a second too. Whoa! Probably the closest I've been to a syncope since I did it on purpose at a middle school party. Lesson learned, I picked the rock up and regained my breath after the clean. Did 3 tough reps. Tris were spent from dips, though.
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Old 09-20-2017, 06:54 PM   #330
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Re: Hi this is Jim Logg

9.20

15km Hike up a mountain.

On the way back down I espied some good stones.They were round and river-worn. Kind of chalky too. There was a great big 'un which I tried to lift to the chest. I was able to lap it but couldn't extend at all. Didn't try again.

Later I lifted this rock, first three times, then 8.
https://www.youtube.com/watch?v=bGOHgH4vS4Y
Lifting stones is a lot different than a barbell. Feel it in the back more, and balance is a bigger issue. See on the second rep how I nearly lose it forward on the descent, then am able to press it up again. Don't think I would be able to have done that with barbell weighing 115 or so (probably my 8rm). Form probably needs some work, that backwards path doesn't look very efficient.
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Old 09-21-2017, 07:21 PM   #331
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Re: Hi this is Jim Logg

9.19
Dips
20
15
--these were done about an hour apart

Then I went to the free municipal gym in this tiny town I'm in. They had a walmart-style ultra crapola bench.

I originally wanted to do a reverse pyramid starting with 90kg (literally all the weight) but it was taking too long for it all to free up, plus it seemed like it would have been kind of rude of me. So I did this involved ramp up.

In Kgs

CGBP
20x5
30 x5
40x5
55x5
60x5x2
65x5x2 everything up to this paused
65x5,4 tng
55x10 tng
50x12 paused
--Not counting the weight of the bar, which I doubt weighed more than 5-10lbs
--60-90s rest. Not quite as close as I normally go with cgbp, but I wouldn't have been able to fit my normal grip in between the hooks. Still, this wasn't that great, but I will blame a few days of stone pressing and the dips earlier.

Bent-over row
40x10
60x6
40x10
--much more upright than I normally row. Pulling to the nipples

Ab wheel
bwx10
+5kgx10x3
with
Reverse curl
20kgx10x4

Lat-pull down
This machine was really crappy and I couldn't get my arms all the way extended, so I did 8 sets of these partial rom wide-grip pull-downs with the whole stack. Gotta say, don't ever remember my lats getting such a pump though!

Weighed my self after: 77.4 kg. Not too bad! But I fear it'll start dropping pretty quickly as the days go on.
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Old 09-25-2017, 12:17 PM   #332
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Re: Hi this is Jim Logg

No stone lifting lately, it's been raining like all hell.

9.24
Yesterday I did about an 7km hike up and down a mirador, then walked for another 5km or so with all my gear (~22kg) trying to hitch a ride.

9.25

Fort Valley method pushups
--Like this:
set 1: 15 push-ups, walk 8 feet and back (in imitation of pacing a prison cell), 1 push-up, walk 8 feet
Set 2: 14,walk,2,walk
--Did it to a set of 8 and 8. So 8 sets of 16. Surprisingly hard. That walk only constitutes about a 15 second rest. Those last reps burned.

Books:
Suttree by Cormac Mccarthy. Reread.
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Old 10-03-2017, 09:14 PM   #333
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Re: Hi this is Jim Logg

I bought a monthly pass at this gym in a little city where I think I'm going to base myself for a while. Immediately after I paid, I thought to ask if the bars are all 20kg. Only one, he responded. The rest are these terrible 11kg bars with these skinny sleeves. I just realized I'm not even sure if they rotate. Oh well, I'm happy to have some place to go.

This is what I'll do
A. GZCL squat
t2 bench and row
B. Hepburn OHP
Juggernaut method DL
C.GZCL Bench
T2 front squat

Seems solid. If I come in on other days, I'll just do back/abs/high volume pump stuff.
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Old 10-03-2017, 09:26 PM   #334
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I typed that up a week ago. The sleeves definitely don't rotate. They are also significantly thicker than an olympic bar. Oh well, weight is weight.

Seems like I lost a huge amount of strength in my squat and press, bench remained stable. I guess from all the dips and push-ups.

Also, when I weighed myself 5 days ago, I was 76.4 kg. Probably even lighter now. Camping out and passing through these little towns with one or two tiny markets makes it hard. Could definitely do a better job getting my calories in though. On the bright side my abs look good.

9.26
Squat
115kgx3x4@9 all. https://www.youtube.com/watch?v=wJLoDPVBFOg
115x4
--this was humbling. There's alot of bull **** I had to deal with especially on the unrack, but whatever. Fortunately, every set seemed to get a little easier. On the last set I took a 5 minute break and widened my stance out a bit, which seemed to help.
Bench
-Fat bar. Not exactly close grip, but closer than normal.
76.4 kgx8
70.4kgx7x3
supersetted with
DB row
30kgx12,11,10

Sandbag to shoulder
20kgx10 a side

Tried a few standing ab-rollouts, I can succeed reversing about 3/4 of the way down but then past that I get flattened.
--Skipped t3 legs because I was scared of the doms and I am a big ole *****. Nevertheless still had terrible soreness in my erectors and hams 5 days later.
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Old 10-03-2017, 09:39 PM   #335
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Re: Hi this is Jim Logg

9.27

Did yoga for the first time on a date. Didn't have any problems getting into any position, though the instructor had to keep moving me around. The date said she was new, and the class was much harder than normal. I also discovered that something is F'd in my right shoulder, which began to hurt everytime we went back to the Gato position. I guess yoga could be good for as a compliment to lifting for mobility and proprioception. From what I can tell the muscular demands, even for the abs are not very significant, but I'm sure there are some isometric holds that would get brutal after a certain amount of time. Beyond that I don't know, and it's hard to say how representative my class was. Many girls have obviously develop great physiques with only yoga though, so there's definitely something to it. For guys I suppose it's fine for develop that coveted waifish look.

9.27
OHP
60kgx2,2,1,2,2,2,1,1
--Wtf brutally hard. Going for 8 doubles and couldn't manage it. Not sure what the f happened to my OHP. Just before I left I did 8 triples at 130lbs, so I've taken a huge dive. Today as I warmed up I clean and strict pressed 60 kg a few times and it was much easier, so maybe its just an exercise that is particularly sensitive to practice for me.
Suppersetted with
Chins
BWx8
10kgx6
15kgx4
20kgx4 https://www.youtube.com/watch?v=BGR1TSPMkkE
--never put up a chins form check, so here's one. ROM seems totally fine, but maybe swinging my legs like that is a leak.
10kgx6 ng
bwx8ng

Circuit
Snatch grip high pulls 40kgx10
abwheel roll-out of medicine ball Bwx6
Dips Bw x 11
--3 rounds

Burnout
DB seated shoulder press
14kgx20

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Old 10-03-2017, 09:49 PM   #336
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Re: Hi this is Jim Logg

9.29
15km walk. Couldn't really call this a hike, since it was unweighted and virtually completely flat.

10.1
Incline push-ups
Bwx12x3 (maybe 4 sets)
Bwx15
--off a fence. Greater than 45*
Pushups
Ft. valley 11

10.3
Bench
80kgx3x4 @8,8.5,9,9.5 paused
80x6@10 tng.
--fat bar, closer grip than normal
Larson
50x15

DL
I had planned to do conventional 100x5x6+, instead I did this
100x5 conventional https://www.youtube.com/watch?v=lJyS1-TKo60 shiat
120x1 sumo dece
140x1 sumo dece
150x1 sumo https://www.youtube.com/watch?v=NGxkg0Lt_J0 shiat
140x1 sumo https://www.youtube.com/watch?v=gCG1X0WsCHI dece
120x1 sumo dece
100x4 conventional/with straps shiat
--great job sticking to the plan!

Incline db cluster set.
--timer set at 5m30s, 15s rests
20kgx5x8? very steep angle, greater than 45*.
20x5x2 very flat angle, almost a bench press.

DB row
35x10
35x10 straps
35x15 straps

DB flye
7.5x10x3
with
BB curl 30x8x2
hammer curl 7.5x15?


Also, I realized I already ****ed up my "program" but oh well at least I'm getting in there. I'll be happy to get on something structured again and get my weight up again. Seeing lots of PRs in other logs. Has me envious.
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Old 10-03-2017, 10:12 PM   #337
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Re: Hi this is Jim Logg

Oh yeah, other books from September.
The Defense, by Nabokov. Not his best, but Nabokov is never bad.
Confession, by Tolstoi. Author contemplates suicide and the futility of his life. This was written after he had written W&P and AK, so I can only imagine what smears the rest of our existences have been when held to the standards of the good Count Levov. Predictably, Tolstoi finds refuge in faith.
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Old 10-04-2017, 02:00 PM   #338
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10.4

Couldn't resist coming into the gym today. Realized it closed for lunch in 45 minutes, so I did this in about 35. I like this superset, some muscular overlap without the exercises getting too much in the way of each other. Leg strength remains diminished badly, but the short rest times made it pretty hard.

Superset:
Front Squat
80x5x5, with
Pendlay Row
60x8x5
--After rows, rested 90-120s.
--Here's a vid of I think the second set: https://www.youtube.com/watch?v=_CR21yrg8TQ
--Form has gotten pretty sloppy in front squats, initiating with my hips every rep. Really need to work on keeping my knees forward. I have no idea what constitutes good Pendlay Row form, I hardly ever do them. My Back was pretty beat-up from 35 db row reps with 35kg yesterday, though.

Then I rested 3 mins and one more front squat set, 80x5@9
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Old 11-13-2017, 11:00 AM   #339
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Re: Hi this is Jim Logg

October round-up

For about three weeks I did some construction and handyman work in a little town called Villa O’higgins, in the far south of Chile’s southern highway. There was a free municipal gym there, though for the first two weeks it was infuriatingly closed (the man with the key went out of town). But just by working I got some pretty good upper back training in—duck walks with propane tanks, zerchers with iron beams, barrel holds and the myriad other weighted carries which are staples of rural life all over the world. I also did some stone work on my own. Near the playground where I’d do pull-ups and dips I’d also do 5-10 sets of singles lifting a heavy stone over a fence about the height of my sternum. When I got back in the gym, I sumo dl’d 300 for five reps pretty easily, which is probably somewhere in PR range. So lol specificity. I’m sure my quads are a disaster however. I haven’t really squatted in about a month.

I also have discovered (or rather confirmed) how much I loathe trying to use bodyweight fitness for anything more than supplementary work, and I have a genuine contempt for people that use it as their primary form of training. Just never could imagine myself ever being able to stick to a bodyweight fitness routine unless I was locked up. II will admit that the “bars men” do generally seem to have the kind of physique you want to have when meeting a woman on the beach.

And of course, I have done a lot of hiking. Hiking and lifting are I guess the only kinds of physical activity I enjoy, but I like them for completely different reasons. Lifting is a pleasure of process; hiking, a pleasure of result. I actually get amped up when it’s time to go the gym, and sometimes I have a hard time leaving. When I am hiking I am almost always wishing I wasn’t. And yet, I never regret it later. I remember one day I left my campsite to hike to a glacier in what became driving rain. I was miserable, and the sight of the glaciar made me want to puke. On the way back down I told some Chilean tourists entering the trail “no vale la pena,”and convinced them to not do the hike which they had just driven from town to do. Even the next day I was still pissed about that hike. Yet now, about a month later I remember it (walk and glacier) fondly. I never regret lifting either, yet a PR is a transitory joy. I don’t remember any lift I did as fondly as I remember a view of, say, a river cutting a valley along the side of a mountain I just climbed. Not even close. Nor has any lift I’ve done given me any sense of achievement. Maybe this will change if I ever perform a lift even marginally noteworthy, but generally it seems I only like lifting so I can lift something more later.

Also contrary to Rippetoe on conditioning, I don’t think strength training really will do very much for long distance work. I’ve been smoked on the trail a number of times by wan and feeble-looking euro skinnyfats. One hike I remember I kept mollifying my ego by telling myself that my companero’s pack was much lighter than mine. Then I lifted it into a sheep truck that stopped to pick us up. His was about 5kg heavier.

The walks with a heavy backpack give a good trap pump, but judging from the pencil necks who surround me, I’m dubious of the training effect. I also always forget to do neck bridges, which is something I could be doing every day no matter where I am.

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Old 11-13-2017, 11:03 AM   #340
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OK enuf F grabassing here’s what I’ve written down. Left out are a lot of push-ups and hikes.

10.5
OHP
61.1x1x2
Push Press
61.1x3x6
OHP
51.5x5, 41.5x10, 31.5x15
--I unfortunately have to accept that my ohp has taken a huge dive. When I get back in a regular gym I’m just going to do some sort of linear periodization.

Chins
+10x5x2; Bwx5x2
Dips
+10x8,5; bwx8x2

Trap bar Farmers walk
100kg short run w/turn x 1 x 7; x2x1 (double run on the 8th set ”AMRAP”)

Damn that’s all I wrote down but I know I did some other stuff too.
sometime after I did a 10km unweighted hike.

10.10
AM
Chinsx11,12,10
Pull-upsx5,4
Chinsx4,6

PM
Mech dropset 5,4,4,8
Chinsx3x7;x5

After 10.10 there’s a 15 day gap where I didn’t log anything. I know that I did 100 reps of dips a few times and I was trying to do some Version of Pavel’s pull-up progression daily. Worked up to 12,10,10,8,8 I think. Also did the fort valley pushups up to 18 I think.

One day I did a 15km unweighted hike along the ridge of a mountain. Up there I PR’d on the stone deadlift, getting my knees and shoulders extended after failing three times first. Don’t know how much it weighed but pretty much had to be over 120.

Also an overnight hike, weighted.

10.26
AM
Fort Valley 17

PM
This fifteen year old local swung by to inform me that the gym was open! Here are the specs: 16kg bar, four 15kg bumpers, pair of 20s, pair of 25s, Walmart “my first bench” set, no collars.

Bench
76kg x4close, x6 super wide.
66x8x3 close
--that was the last time I used that bench. It was narrow and creaky and the hooks were set up so that you could only grip it ultra narrow or ultra wide. Trying it wide I scraped the **** out my knuckle racking the bar.

OHP
36x10,9,8,7
Pullups
9,8,8,8,7

Ab wheel
Bwx10x5; supersetted with
BB row
76x8x4

Unfortunately with weekends and holidays (apparently 1/week) I could only go 4-5 more times. I really liked the challenge of working with strictly a barbell and “macro”plates. Squatting was the only thing I couldn’t figure out. Too bad there were no collars: I would’ve tried out a full Steinborn.

29.10

DL
Conv 96x5x2
Sumo 136x1,x5 straps
Conv 96x5,96x6

Pause front squat
46x10x4
56x10x1

Nordic curls
Bwx11,7,7,7

Lat pull down x 15

Pull-ups
10,8,8,8,6

30.11

OHP
56x3x7
56x2,1,1

Floor Press
56x10x5

Tri extensions, curls

1.11

Zercher Squat
56x5x2
86x3x2
106x1
86x5x3
--zercher dling the first rep off a bumper and a plate to start, which was usually the hardest part. Lifting 106 like that was so F hard, and surely stupid. I wish I had a vid to send to Dr. Stuart McGill. I imagine every segment of my spine was in max flexion. I’ll definitely never zercher dl again; my low back hurt 7 days later.
--cool exercise, but I don’t see much benefit too it over a front squat, besides the manmaking aspect.

Cant remember what else I did that day besides landmine rows and bent knee v-sits.
11.3

Floor Press

76x5x3
76x6
76x5
96xf
86x2+f
--this is a really good exercise. When I arch it has the same rom as a bench press anyways, so short are my arms.

Plank
+10x5x2

Superset
BTN press
45+minibarx8,6
30+minibarx8
w/ Pendlay
86x1
76x5x3
--were these strict? No.

Oh yeah I also did the ab wheel pretty much everytime I was there, sometimes standing and ramping up a piece of plywood angled at 45*. Couldn’t quite get my belly all the way down like that though.

For the next three days I did a 50km hike weighted with 24kg+food. Then another two day hike with less food, about 30km.

That’s all.
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Old 11-25-2017, 03:37 PM   #341
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Re: Hi this is Jim Logg

Still going to gyms when I can, and hiking too. In the last few training sessions I've noticed a precipitous fall in strength levels. Today I weighed 74.4 in shoes. I know that losing 6kg in 10 weeks while hardly ever lifting weights and doing a lot of LISS with packs is not optimal for strength development, but goddamn now I feel like I'm weaker than I was before I started. I also decided for sure today that I am going to doing this N-sun 531 program, which is a weekly linear progression. Basically I'm just going to set my maxes quite low and hope that I don't plateau until I'm past my old numbers.

11.13
Found this great gym that had a crossfit style set-up upstairs. The only thing is that the bench down stairs was extremely narrow and the hooks were too high for my t-rex arms. But anyways shout-out to that gym in Calafate, best I've ever seen in Latin America that wasn't a 100usd/month box.

LBBS
60x5x2
80x3
80x2
100x2x2
120x1
122.5x1 @10 SLOW
100x5@9
--first time properly squatting in sometime. I felt weak and badly misgrooved. However after this set something suddenly clicked and I felt better. This was the most rapid intraset improvement I ever experienced.
100x5 @7
100x8@9
120x1x3@8.5
120x2@9.5
--For right now I'm not going to be posting many more vids because of the agonizing upload times, but I'd really be interested if I could get a form check on my rack here.

Hmm I didn't write anything else down and I really can't remember what I did other than some Ghds and a bench single up to 85.

11.14
Snatch to 55
Bench
80x1x3
90xf :-( the trainer I asked to help me with the lift off immediately grabbed the bar, but it felt like I wouldn't get it.
80x3
60x10
65x9
70x6
65x6
60x8x3
60x6x2
60x7+f
--I got pretty pissed about failing with such a candyass weight so I figured I'd try for 60x10x10 to feel like I did something. then I immediately aborted by adding weight to the bar the next set. Still this was a lot of volume, probably my highest bench tonnage ever.

OHP
40x5,6,5
45x3x7
With:
Snatch Grip high pulls
45x5x4

Then sometime after, can't remember the exact date, I decided to do the torres del paine "W" circuit solo. Definitely I've experienced some supercompensation on my hiking ability, what used to seem hard is now not too bad. I didn't want to pay for the exorbitant middle campground so I did the entire middle section in one day, thus doing in 3 days what most do in 4-5. Also I was wrong when I said strength doesn't help hiking at all, I'm not too fast on flat ground or downhill, but I've started passing everybody on the uphills, presumably thanks to my glutes and hammies. Amusingly I think these are the weakest parts of my body, but compared to gaunt eurotrekkers my posterior is highly developed. Also having a strong back helps in carrying loads, ldo.
Day 1
22km unweighted.
Day 2
15km weighted
10 unweighted
10 weighted
Day 3
24 unweighted

The day after I got back I went to the gym. I don't think I'd recovered very well which became pretty evident during squats. I've also never experienced such immediate soreness before. By last front squat set my legs were shaking like a newborn foal's.
Later while I was crossing the street I felt like they might give out and I though wow this is actually scary.

11.31
LBBS
100x5x5 2-3 min rest
100x6@6
FSquat
60x6,8
70x3
80x2
90x1

DL
to 115x1x2

Chins
Bwx6,12,10,5,5,6

Ab wheel
BWx10x2
+5kgx8
+10kgx4

Facepulls
Curls
hise shrugs

11.22
Bench
56x5
76x3
82.5x1@8.5
85x1+f
--roll of shamed. In september I did this for 8. Oh how the slightly have fallen.
56x8x4 90s rest
x11+f
OHP
26x10x2
28.5x10x2
31x10
W/ bb rows
56x8x2
66x7
56x8x2 second set supine grip

Incline db flyes
7.5x10x5
w/ Decline sit-ups
+5x10,+10x10, +15x10
--abs are the only muscle group for which I feel like I've retained most of my strength. Guess as good a place to start as any.
Hammer Curls
12.5x10x3
Rear Delt flyes
5x10x3
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Old 11-25-2017, 03:57 PM   #342
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Re: Hi this is Jim Logg

24.11
Something happened to my legs this day, possibly I've "accumulated fatigue" from the trek and the other squat day, possibly I'm a skinny *****.
Also, shout-outs to the guy I saw outside the supermarket selling fruits who I later saw bench 150kg for a long-paused triple. Major latin american witnessed PR in more ways than one.
OHP
to 60@10 :-(

DL conventional
60x5x2
80x3x2
110x3x2
130x1
Sumo 140x1;140x2@10 soft lockout
--everything strapped. Grip is probably the strength i've lost the most, which is saying quite a bit.

High bar
60x8
80x1
FS
80x1
70x6
75x5+f WTF! Disaster. I banged the pins in the hole of the failed rep which obv F'd my balance pretty badly but man was this a slice of humble pie.
60x6

Incline
50x8x4
W/ Db row
70#x8x3
x12

Shrugs
80#x15,10,9
w/ Toe to bar
Bwx15 bent knee
bwx6-7x3 strict

LBBS
70x10

11.25
Today was a beta test of the N-suns program. Nice not to just wing it.
OHP
42.5x5, 47.5x3,
52.5x6@10
50x3@9
47.5x2
45x3
42.5x5
37.5x5
35x13*
--the first nine reps were done with an extra 1.25kg on the right side. So technically this was a rest pause set with with dominant-hand accomodating resistance. Louis Simmons if you reading this I got more ideas, get at me.

CGBP
30x6
40x5
47.5x3,5,7,4,6,8@8

Supersetting these sets with
NG chins
bwx8@6.5
22.5kgx1,2 the bar was too high for me to be able to grab while keeping the db between my legs
+6.7kg chainx6x3
Bwx7,6,5

Dips
BWx5x8 15s rest
x2x5 10s rest
total was 50 in 5:45

Last edited by johnnycarson; 11-25-2017 at 04:14 PM. Reason: so many typos but that one was especially bad
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Old 11-25-2017, 04:02 PM   #343
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Re: Hi this is Jim Logg

Recent Books
Winesburg Ohio, Sherwood anderson. Had wanted to read this for a long time. Not a fan of his unadorned style but the portraits of loneliness are to be remembered.
Candide, reread but in english this time
Decreations, Anne Carson. Excellent.
Book of Revelations. Reread.
Revolutionary Road, Yates. This strikes me as the classic MFA book: very well-stitched together indictment of the suburban bourgeois. Hated all of it except 15 of the last 20 or so pages.
I know I read a few other things but I can't remember off hand). For a while I was occupied trying to read Pasos Perdidos by Carpintier, which was just too hard for me.
Now I'm reading V.4 of A la recherche du temps perdu (english LDO), and La vida del buscon llamado don pedro, both of which should keep me occupied for a bit more than usual.
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Old 11-25-2017, 04:06 PM   #344
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Re: Hi this is Jim Logg

On monday I am going to go on a five or 6 day hike to the very bottom of the continent. It's supposed to be pretty tough but I have a partner. It's funny I just promised myself that I'd never hike again, but when else will I be here?

After that I hope to finally wrap-up this rather prolonged calf block.
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Old 01-15-2018, 09:35 PM   #345
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Re: Hi this is Jim Logg

Wow a long time without logging.

The hike mentioned above was to Cabo Froward.It's purported to be the toughest hike in Patagonia, but I thought it was more fun than anything else. Had to cross three rivers, and time the crossings with the tides. Long scramble across rocks beetling over the straights of Magellan. Only 71km in 4 nights, but every meter was hard-fought. Then I did another hike 90k or so in 3 nights. I've left patagonia now, but will return. Only bad thing I have to say about it is that hiking will shrink you and **** up your ankles.

Weighed in last week at 160 lbs, down 16 from my BWPR in September. Walking around with a 6-pack now, I'm lean as a bean, yet, weak as a *****. At the end to mitigate the atrophy I bought the Jailhouse Strong book and started working through some routines. Never could get through the one ridiculous back day, which involved something like 170 pull-ups in a day. Also some intriguing barbell programs, which I may try. Josh Bryant knows his ****.

Returned to bogota, and I'm quite close to signing a year long contract. It is sad for me to have a square job, but the only consolation is that I should be able to establish a routine that will allow me to train consistently and finish my creative work.

Had a lot of time to read lately:
Sportsman's Sketches: Turgenev
Erasure, Percival Everett.
Leaves of Grass, Whitman. Reread.
The Problems of Philosophy, Bertrand Russel. Somewhat dubious.
My Struggle V5, Knausgaard.
Shelved Proust v4 halfway through for awhile.
La Vida del Buscon, De Quevedo.
The Moviegoer, Walker Percy. 3rd Reread
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Old 01-15-2018, 10:08 PM   #346
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Re: Hi this is Jim Logg

Ok enough fruity stuff I have also been training intermittently. Still looking for a good gym that makes sense for my location. Right now my two best options are a globo gym which is absurdly expensive, and a little place around the corner which doesn't have **** (hex plates, dbs go only to 60lbs), but is cheap and would possibly allow me to bring my own stuff in. I've been thinking about finding a welder to make some Farmer's handles, maybe I could make an axle etcetera.

Pretty damn pathetic that I miffed my paltry 2017 goal of a 2/3/4 plate b/s/d, but I think I surely would not have had I not stopped training for three months. At the end of August I think my PRs were

DL 365 sumo
Squat 300, 285x2, 245x10
Bench 210, 185x8
OHP 155, 130x3x8

Now:

DL who knows, did conventional 260 for 6
Squat 275@10 but the day after deadlifting
Bench 185-195 so so so bad
OHP 135@10;123x4@10

I can't really regret anything, because I imagine that I'll value the things I did in Patagonia far more highly than I'd value my passage into mediocre gymbrahdom.

Now I've been plugging in this Nsuns program. I actually think it's a mess. I don't know a lot, but I reckon that when manipulating the variables intensity, volume, and frequency, you can really only have 2 "on high" at a time. This program has all three. But I am impatient and will probably continue to run it until I stall. Then I'd like to do something that I can work on for a long, sustainable period of time. Will try to gain weight while keep my conditioning up. Will start logging too. Cant remember much now.

I know last week I felt really ****ty and did this squat session:
LBBS
195x5,205x5,235x7,225x3,205x3,195x3,185x5,165x5,15 5x7
--I had eaten something which gave me acid reflux, and the elevation change and the grippe made every set torture. The mouthfeel I had throughout the session made me feel like a mother bird. But I'm not too worried about it because I did more or less the exact same thing about three weeks ago in santiago, only I finished with 165x20. So surely I just was having an off day. Finished with conventional DL 195x3/5/7/4/6 and sumo 195x8. Didn't feel too bad the next day, but the day after I had probably the worst DOMS of my life. It was actually a security concern, I was walking around big bad bogota knowing that if I got attacked I'd be able to put up about as much fight as the life call lady.

Only other thing notable is that today I did a did a mech advantage drop set of Wide-grip pull-ups, pull-ups, neutral grip, chin, chin and at last got
Bwx10x5 (actually 11 on the last set). But when I consider that it would have been the same as doing -16x10x5 in September, I don't feel very accomplished.
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Old 01-17-2018, 11:05 PM   #347
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Re: Hi this is Jim Logg

1.17.18

Yesterday I went to the gym around the corner and I tried to squat.

LBBS
192x5
212x3
242x1@10
--damn this was ****ed up. Really slippery floor but to grind like that was demoralizing.
Finished up with some half assed downs sets and even more half-assed bb rows.

1.18.17

Today I walked the 1.5 miles to the much better gym. Figured I'd just start some sort of linear progression for my squat so wanted to do 225x5x3

Weight 73 with shoes

OHP
to 135
--dipped just slightly at the sticking point

LBBS
225x5
--felt so easy so I upped the weight. Only rested 2min
245x5@9.5
--how I could have rested 2mins and then done four more reps of a weight which was heavier than the weight which the day before I could only manage 1 rep after a lengthy rest is a mystery to me, but I'm happy.
225x5

OHP
95x5
115x3
130x1+f
(120,115,110)x3
(100,95)x5
90x8@8

Dips
BWx10x5

Facepulls
20x5
with
Lying tri extension pause on floor
20sx10x4
--but I cheated the last two reps of the last sets. These are really hard if you bring the dumbell to the ear.

Lateral raise
5sx20x3 w/:
Hammer curl
25sx12,10,10

Overall this was a great session. In and out in an hour ten and I was moving with intention. So happy to be having fun in the gym again.

Still not sure on the program. The n-suns takes too long. I hate long training sessions. Think I might to do some version of these ridiculous Charles Sipes programs in the jailhouse strong book, since they'll let me linear progress my squats while putting some meat on my torso. One routine has a forearm focus, which has three separate forearm days. So stupid but so awesome.
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Old 01-18-2018, 08:20 PM   #348
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Re: Hi this is Jim Logg

1.18.2018

Weight: 73

Front Squat
165x5
175x5
185x5x3
--2-3 min rests. harder than I'd have liked but got it done

Block pull from knee
DOH 225x5
Mixed 315x1
Strapped 315x6-7

Then I pulled Sumo real quick
320x2@10
--only did this because I thought I might be able to rep out double BW while I am such a featherweight. It was hard at lockout, which may have been due to the rack pulls,but in my experience that almost always indicates that I started with a loose and ****ty technique. Whatever, I don't plan to sumo very much right now. Would rather pull conventional-light from the floor and heavy from blocks. Sumo will go up when it needs to.

BB Rows
135x8x4
--experimented with doing these at a 45* torso angle and it was hard as f and I cheated many reps (the latter fact I don't care about at all). Last set I did supinated with back close to parallel to floor and it was easy.
with:
Paloff press
2x20

Hamstring curl
4x10

Rear delt fly
10sx12,12,11
with:
Neck curl
+10x20x3

This session took too long. Lacked focus.
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Old 01-18-2018, 08:21 PM   #349
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Re: Hi this is Jim Logg

Oh yeah all that weighted hiking has seriously ****ed up my ankle mobility.
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Old 01-19-2018, 08:15 PM   #350
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Re: Hi this is Jim Logg

1/19.18

Weight: 73.1 Holy S sub-160. That is like the same weight I was when I started. At least I look a lot leaner.

Bench
135x5
155x3
170x4@9.5
145x2x4 45s rest
135x4,5,4,3,3 30s rest
--my bench is so weak now, it's so sad. Leg and back strength don't seem to be too badly diminished but pressing strength is in the toilet.


DB incline
35x12
--At this moment I saw something I'd never seen before. A guy actually took his shirt off and started posing in the mirror. Though I'm obliged to admit, he was one big beautiful man.
40x12x2
45x10 immediately lowered incline one notch and did two more

Dips
8x+20,+15,+10,BW
Supersetted with
Cheat Curls
80x5 5sec eccentric
90x5x4-5 5 sec eccentric

I originally wanted to superset the dips with reverse grip bench but 95x8 was hurting my wrist.

Incline DB flye
20sx12
15sx12
With
DB pullover
20x12x4
--these seem to hurt my right shoulder

Ab wheel
Bwx3x10
this is some weird version with super wide handles. BWx10 was much harder than +10x10 was on a normal one. The middle set I did the eccentric standing until I fell onto my knees
With
Hise shrugs on the dip bar
BWx15x3

This workout took 55 minutes until I started doing the pull-overs. Overall it ended up taking about 85mins. No idea how I blew so much time with such jackassery.

New Gym seems great. Have some good ideas for where I'll go with my program, but I need to see how my schedule falls into place. Writing this last sentence to remind myself that I need to eat to grow.
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