Two Plus Two Publishing LLC Two Plus Two Publishing LLC
 

Go Back   Two Plus Two Poker Forums > >

Notices

Health and Fitness Discussion of health and fitness

Reply
 
Thread Tools Display Modes
Old 09-04-2017, 03:45 PM   #2876
JohnnyFondue
Carpal \'Tunnel
 
JohnnyFondue's Avatar
 
Join Date: Dec 2006
Location: WIM Town
Posts: 17,589
Re: JonFon Starts Another Program

Alright! New week! I had a blast out of town, came in pretty heavy on the scale today. I'm hoping it's mostly water retention from all the sodium I consumed. But I'll know more in the next couple days as long as I back way off the salt, drink a lot of fluid and continue crushing. I got out and lifted today. Here is what my volume Monday looked like:

Squat 265 for 5 sets of 5 reps

Dumbbell press 47.5 for 5 sets of 5 reps

Squats were heavy. Inconsistent form at best, but I got through it.

The DB press on the other hand... I don't really know where to go from here. It's not an increase over 2 weeks ago. My shoulders hurt (not as bad as barbell press at least) and my form is bad. Doubt I'm getting full extension on my reps. I think I'm going to just do a big reset where I can comfortably hit a 5RM with good form and then work backwards from there. Just slowly grind it up from a much lower starting point.

I hit 50 putts today.

Pretty cool I was able to get to 50 well before the 60 minute point of my workout. I shoot 5 at a time and usually hit 2 on average. I hit 4 a couple times and hit 5 in a row once. I still have some oddly terrible putts tho. I think that's probably from going too fast or not concentrating enough. I don't get too many of those in actual rounds tho so that's good.

After my workout I had lots of jerky and milk.

Now I'm off to warm up and try to defend my title.

Life is good, WIM
JohnnyFondue is offline   Reply With Quote
Old 09-05-2017, 03:42 PM   #2877
JohnnyFondue
Carpal \'Tunnel
 
JohnnyFondue's Avatar
 
Join Date: Dec 2006
Location: WIM Town
Posts: 17,589
Re: JonFon Starts Another Program

Alright, I got out and lifted today. Although it was pretty brief. I tried to DL yesterday but couldn't get the bar off the ground at the weight I wanted. Instead of back off and bang out a set at higher reps I decided I would try to come out today and try it fresh. Great success! Here is what today looked like:

Deadlift 345x5

Hang Clean 165x2x3


My deadlift form was pretty questionable. I should probably do some lighter work with good form at some point. I barely got the last rep and my hands were pretty chewed up and grip strength failing.

Hey turns out that doing a max pull on DL might make a subsequent hang cleans a little more difficult than they should be. I was short on time so I didn't quite have time to rotate my power rack and do all the stuff I needed to in order to film at a better angle. But I did try widening my grip by an inch or so and boy did that screw me up. It totally changed the mechanics of catching the bar. I caught it at a different place at a different time in the clean with my elbows pointed in a different direction. And I was going to do sets of 175 today, so when I failed it twice before hitting one I decided to back off. But as is turns out I was all screwed up from the DLs and failed HC sets with the different grip so I trudged through 2 more sets at 165 before deciding I just need to go in fresh on Thursday or Friday and knock em out.

I'm gonna now eat some tuna and milk or something.

Life is good, WIM
JohnnyFondue is offline   Reply With Quote
Old 09-06-2017, 07:54 PM   #2878
JohnnyFondue
Carpal \'Tunnel
 
JohnnyFondue's Avatar
 
Join Date: Dec 2006
Location: WIM Town
Posts: 17,589
Re: JonFon Starts Another Program

Got out and lifted again today. Kinda of a blah day.

Here is what I did:

Squat 220 for 2 sets of 3 reps

Bench 152 for 3 sets of 5 reps

Chin ups for 3 sets of 7/7/4

Back extensions for 5 sets of 10


My shoulders don't feel too awesome. Kind of aggravated in the bench sets and the chins weren't too stellar. Big regression here but I'll blame the shoulder pain.

I knocked out the rest of my putts. Actually pretty solid putting session I think I hit roughly 1/3 of my putts from outside the circle which I'm happy with. Hopefully I can accumulate 5 more putters and and get to the point where I'm hitting 5/10 at a whack consistently.

I played a few real rounds the last couple days. My putts has been amazingly good, but I've had some insane spitouts which have been extremely frustrating. It didn't cost me the round yesterday but it did cost me some strokes.

Now I'm off to practice more!

Life is good, WIM
JohnnyFondue is offline   Reply With Quote
Old 09-08-2017, 08:18 PM   #2879
JohnnyFondue
Carpal \'Tunnel
 
JohnnyFondue's Avatar
 
Join Date: Dec 2006
Location: WIM Town
Posts: 17,589
Re: JonFon Starts Another Program

Sweet, volume day today. When I was warming up I tried doing quick 10 yards sprints to get me going. I liked it, I think I'm going to keep doing that before working out.

Here is what today looked like:

Squat 290x5

Dumbbell press 52.5x5

Hang cleans 155x3x3


My squats are so weird. It's just such a large group of muscles being used that when one set of muscles seems to start giving out my body immediately compensates with another and we go right to the top. I think that's why I can keep adding weight week after week.

Here is a video of my press set:



Probably can't count the last rep although I got pretty close. I know my form is pretty janky, a big part is how I have to do these without shoulder pain. But considering I barely got 52.5 up for 1 rep 2 weeks ago I'm ecstatic with the progress. I'm going to give credit to protein and sprint warmups.

And my HCs were lame. I sorta ran outta time so I want to get back into these more and stronger next week.

Interesting note: My BW was 175 today. I don't know if it's a whoosh or if I was dehydrated or what but it's weird. Probably an anomaly. I'll probably be back to around 189 ish tomorrow. But considering I was 185 on Sunday I'll take it! I'm not really even trying to lose weight, I'm trying to get stronger without gaining much weight. But if my BW goes down and my lifts go up, hooray!

I drank a bunch of milk after my lift.

Now I just gotta hit my calorie and protein goals the rest of the week and finish strong!

Life is good, WIM
JohnnyFondue is offline   Reply With Quote
Old 09-11-2017, 04:14 PM   #2880
JohnnyFondue
Carpal \'Tunnel
 
JohnnyFondue's Avatar
 
Join Date: Dec 2006
Location: WIM Town
Posts: 17,589
Re: JonFon Starts Another Program

New week! Hopefully I can sleep this week. I managed to steal 10 hours last night but the 5 nights before that I averaged just 5.7 hours. That kind of recovery is really going to eat into my gains if I'm not careful.

Injury alert. My whole right arm is all flared up and unhappy. My elbow hurts if I extend it all the way. It feels like I cracked my funny bone super hard. My right shoulder hurts and feels like I have a giant knot in my back. But I worked through it so hopefully I'll be ok.

Volume day today:

Squat 270 for 5 sets of 5 reps


Bench Press 172.5 for 5 sets of 5 reps

Both were heavy but doable. Good when volume day has those attributes.

I made 35 putts today.

Unreal how bad these were. I'd say even half of the ones I made were just generally bad putts that were lucky to go in. My putting has been really bad the last few days. I'm going to partly blame my lack of sleep and partly blame my whole right arm being hurt. I'm more of a finesse putter so if I'm imbalanced or stiff it goes bad quickly. I def think that lifting a lot has made it take quite a bit longer to warm up. Which sucks because most of the time when I do get a chance to play a real round we don't have much time (if any) to warm up.

I had lots of chicken and milk after my lifts.

Now I gotta got help train a dealer and figure out how to get the rest of my steps afterward.

Hooray for football!

Life is good, WIM
JohnnyFondue is offline   Reply With Quote
Old 09-13-2017, 08:48 PM   #2881
JohnnyFondue
Carpal \'Tunnel
 
JohnnyFondue's Avatar
 
Join Date: Dec 2006
Location: WIM Town
Posts: 17,589
Re: JonFon Starts Another Program

Recovery day! Got out and got after it. It's finally starting to cool off, PLEASE HOLD! If this weather can settle into the 80s here in a few days and not heat back up, it will be heaven on earth. The weather forecast calls for that exact thing so I'm crossing my fingers.

Here is what my lifting looked like today:

Squat 225 for 2 sets of 5 reps

Dumbbell Press 42.5 for 3 sets of 5 reps

Chin ups for 3 sets of 8 then 6 then 5 reps

Back extensions for 5 sets of 10 reps

Partial Deadlifts 275 for 1 set of 10 reps

Rack pulls 275 for 1 set of 10 reps


A little bit slow plodding today. Taking me a while to get warmed up and loosened up lately. I need to get better at recovery.



There's the first squat set. There's some strange asymmetry happening. Not sure if part of it is due to the camera angle or what.

My OHPs felt good. Actually felt like a good recovery weight. Hopefully I've made a breakthrough here and pushed passed that last plateau and cant get back to increasing. My chins were disappointing. I think my awesome set a while back coincided with that weird day I weighed in 4 pounds lighter than normal and really helped get more reps. But I made a slight improvement over last week and thats all that I really care about. The DL assistance work was surprisingly easy. Hopefully I can get another real set in on Monday.

After my workout I had chicken and milk, as usual.

I made another 35 putts today.

I'm going to get more into a disc golf monologue later, but I shot pretty well yesterday. 1 shy of my personal best and was able to scoop some money and the belt.

Now off to do some field work.

Life is good, WIM
JohnnyFondue is offline   Reply With Quote
Old 09-19-2017, 03:25 PM   #2882
JohnnyFondue
Carpal \'Tunnel
 
JohnnyFondue's Avatar
 
Join Date: Dec 2006
Location: WIM Town
Posts: 17,589
Re: JonFon Starts Another Program

Dang I've been burning the candle at both ends. It sort of came to a head Yesterday when I had to get up early to take care of some stuff and it ended up taking up almost half the day. I told Aidan I was just going to take the day off from everything and try and get some much needed rest. I realized I didn't even finish updating my workout log from Friday.

Here is how I finished my week:

Squat: 295x5

Bench 195x5

Hang Cleans 170x5x3


Def all PRs for the year here. I'd have to go back a ways to figure out the last time I hit all these weights.

Here was my squat set:



Heavy but go it.

Here what my bench set:



Busto mentioned I should probably not have attempted the 5th rep but I wanted it so bad. Pure WIM to get that up on the last rep.

Now I'm off to knock out my volume day.

Life is good, WIM
JohnnyFondue is offline   Reply With Quote
Old 09-19-2017, 05:02 PM   #2883
JohnnyFondue
Carpal \'Tunnel
 
JohnnyFondue's Avatar
 
Join Date: Dec 2006
Location: WIM Town
Posts: 17,589
Re: JonFon Starts Another Program

Dang today was tough. My energy just wasn't quite there. But I got through it.

Here is what it looked like:

Squat 275 for 5 sets of 5 reps

Dumbbell Press 50 for 3 sets of 5 reps

Dumbbell Press 50 for 1 set of 3 reps

Dumbbell Press 40 for 1 set of 10 reps


Squat form was bad, sloppy, loose on the squats. Just so tough. But I'm going to keep pressing for as long as I can.

Press was just tough. I need a way to micro load these. 2.5 pound jumps on DBs is too much. I don't know what to do but I'll figure it out.

I made 50 putts today, pretty handily before finishing my lifts.

Life is good, WIM
JohnnyFondue is offline   Reply With Quote
Old 09-20-2017, 07:28 PM   #2884
JohnnyFondue
Carpal \'Tunnel
 
JohnnyFondue's Avatar
 
Join Date: Dec 2006
Location: WIM Town
Posts: 17,589
Re: JonFon Starts Another Program

Bleh. My right shoulder is quite flared up and aggravated. Not sure if I did something to it yesterday while lifting (Probably OHPs) or if I slept on it wrong or probably both. Hopefully it settles down. Here is what my active recovery day looked like today:

Squat 230 for 2 sets of 5 reps

Bench Press 155 for 3 sets of 5 reps

Fat Guy Chins 3 sets of 10 reps

Glute Hamstring raises 5 sets of 10 reps


Squats were easy. Bench press felt good and zero pain. The fat guy chins are a better motion to combat my shoulder pain, it was only moderate. Many of these were partial reps but I did what I could.

Hopefully my shoulder is feeling better tomorrow.

I made 40 putts today and ate chicken and milk.

Off to get my steps.

Life is good, WIM
JohnnyFondue is offline   Reply With Quote
Old Yesterday, 06:58 PM   #2885
JohnnyFondue
Carpal \'Tunnel
 
JohnnyFondue's Avatar
 
Join Date: Dec 2006
Location: WIM Town
Posts: 17,589
Re: JonFon Starts Another Program

Got out and lifted today. Had to be careful with my shoulder but I did what I could. Here is what it looked like:

Hang Cleans 155 for 5 sets of 3 reps

Rack Pulls 315 for 3 sets of 5 reps

Dumbbell Shrugs 50 for 1 set of 10 reps


I was having trouble committing to the catch with the HCs so I didn't do it at 175 like I would have liked to. The rack pulls felt good but my grip was having issues. And the DB shrugs felt good.

I finished my weekly putting requirements and worked on all sorts of other closer putting stances. Spin putt, straddle putt, crooked straddle putt, over obstacle spin putt, uneven footing putt, left knee putt, right knee putt, back against the wall putt and downhill putts. I have more options to practice even more scenarios but I really like working these out up close.

I ate my usual chicken and milk after lifting.

Life is good, WIM
JohnnyFondue is offline   Reply With Quote

Reply
      

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off


Forum Jump


All times are GMT -4. The time now is 11:54 PM.


Powered by vBulletin®
Copyright ©2000 - 2017, Jelsoft Enterprises Ltd.
Copyright © 2008-2010, Two Plus Two Interactive
 
 
Poker Players - Streaming Live Online