MegaVovaN's Fitness Journal

[MegaVovaN]

Cool beanz, I'll do the power cleans Monday.
Went to gym today and it is closed :| (likely some jewish holiday).
So I'll go there monday and work hard then.

did 60 min bike ride today, eh.

 

[SociallyChallenged]

Originally posted by: MegaVovaN
Cool beanz, I'll do the power cleans Monday.
Went to gym today and it is closed :| (likely some jewish holiday).
So I'll go there monday and work hard then.

did 60 min bike ride today, eh.

Sweet, man They are the king of functional exercises. I like them so much 'cause they help a great deal with sprinting. Speaking of... I need to work on my form and get back into them. Sorry to hear the gym was closed. Consider it a day of active recovery

 

[MegaVovaN]

fri april 11 2008

bastages closed the gym. did ~1 hr bike ride
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sat april 12 2008

70 min bike ride - very INTENSE

Wow, that was HELLUVA OF A RIDE!
I ate large chunk of chocolate with 2 large mugs of (unsweetened) black tea. So I thought, "that sugar got to go." Put on some music, and set out to the Bayou.
5 min I rode slowly, warming up my knees. Then for 50 min I gunned that mofo like there's no tomorrow. I gunned it through pain from lactose buildup, with only short breaks for drinks and to cross busy streets. Then I cooled down for 15 min and went home.
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sun april 13 2008

36 min jog + 80 min easy bike ride several hours later

shirtless. Last 8 min were tough!
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mon april 14 2008

Practiced power cleans. Did not log attempts.

Squat: 2x5x45, 5x95, 5x5x110
Press: 2x5x45, 5x65, 5x75, 5x80, 3x80, 4x75, 4x75

total volume without power cleans: 12515 lb / 5677 kg
time: 75 min
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tues april 15 2008

48 min jog (incl. breaks) in the sun - holy shit
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[MegaVovaN]

wed april 16 2008

Squats: 2x5x45, 5x65, 5x95, 5x5x115
Bench Press: 2x5x45, 5x75, 5x85, 4x5x105, 5x125 (with a spot - went easily)
DL: 5x115, 5x135, 4x5x140
Pullups: 3, 1, 4, 8, 7, 7, 5, 7, 5, 6. (63 total!)

volume: 21240 lb / 9634 kg
time: 90 min
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thursday april 17 2008

Almost 2 hours slow/moderate bike ride.
Due to several factors I was not getting the "vibe" to go fast. Uncomfortable pair of shorts, not enough sleep that night, clouds messing with my blood pressure, possible sugar crash, and very heavy workout yesterday all contributed.

Is that the bane of being fit? Cycle for 2 hours at OK pace and not really get a workout? Oh well I guess I burned some fat in aerobic zone. HR was about 50% of max.
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fri april 18 2008

lifted, but was blah - no strenght & got kicked out before had a chance do do cleans

Squats: 2x5x45, 5x70, 5x100, 4x5x120 - failed last set
OH Press: 2x5x45, 5x65, 3x5x80, 3x80 .. got tired so 5x65
Chins: 6, 8, 6, 8, 6, 3, 5. Total 42. tired...

time: 75 min
voulume: 13440 lb / 6096 kg
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sat april 19 2008

38 min jog in midday.
HR is 150 bpm all the time, in the sprint at the end 180. Few minutes of walking later it was down to 66 bpm

4.2 miles at 6.67 mph. Burned about 485 calories.
About 9 minutes each mile.
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sun april 20 2008

did nothing, day off
(woot shooting @ range)
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monday april 21 2008
skipped lifting,

due some pain in left hip joint , which was developed doing deadlifts like a week ago

BTW my max aerobic heart rate is calculated to be 165
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I think I'll go lifting tomorrow regarless of that pain...it is really weird and only shows like when I was sitting for a while and get up. Like when I wake up in the morning, I can feel it then, but only temporarily.

 

[SociallyChallenged]

If you're getting it during DL's, it sounds like hip flexor weakness/strain. You need to be careful with it since I've been out for a couple of weeks now due to a hip injury. Make sure to stretch it and warm it up before you workout since it's a fairly sensitive group when compared to the other muscles involved.

 

[scootermaster]

Now, I don't want to be a dick here, but does anyone find it weird that, like, it seems like every single person here has some sort of lifting-related injury?

Is that normal? I mean, is someone doing something wrong?

 

[MegaVovaN]

Originally posted by: scootermaster
Now, I don't want to be a dick here, but does anyone find it weird that, like, it seems like every single person here has some sort of lifting-related injury?

Is that normal? I mean, is someone doing something wrong?

I've read somewhere that it's not IF you get injured. It is WHEN you get inured

 

[scootermaster]

Originally posted by: MegaVovaN

Originally posted by: scootermaster
Now, I don't want to be a dick here, but does anyone find it weird that, like, it seems like every single person here has some sort of lifting-related injury?

Is that normal? I mean, is someone doing something wrong?

I've read somewhere that it's not IF you get injured. It is WHEN you get inured

Well that's just foolish.

Injury is your body's way of saying "hey fuckhead! Don't fucking DO THAT AGAIN".

I mean, I'm not saying go live in a homeostatic bubble, but I just love the idea that 95% of people with workout journals here have some sort of lifting-related injury, yet they ALL [supposedly] are lifting the right weight with perfect form.

Somehow I doubt that's true.

 

[MegaVovaN]

I do not claim that my form is perfect. And neither do most journal keepers.

 

[SociallyChallenged]

Originally posted by: scootermaster

Originally posted by: MegaVovaN

Originally posted by: scootermaster
Now, I don't want to be a dick here, but does anyone find it weird that, like, it seems like every single person here has some sort of lifting-related injury?

Is that normal? I mean, is someone doing something wrong?

I've read somewhere that it's not IF you get injured. It is WHEN you get inured

Well that's just foolish.

Injury is your body's way of saying "hey fuckhead! Don't fucking DO THAT AGAIN".

I mean, I'm not saying go live in a homeostatic bubble, but I just love the idea that 95% of people with workout journals here have some sort of lifting-related injury, yet they ALL [supposedly] are lifting the right weight with perfect form.

Somehow I doubt that's true.

My injury was due to stupid pride. I thought I could finish an unscaled workout from CF. I could, but my ligaments couldn't (and technically, it wasn't from lifting a pound. It was from GHD situps on the Roman Chair). It has been the capacity of the workout that has injured me twice now and my lack of ability to stop. Also, I've had trouble from a shoulder injury from playing some football. If you're doing it right, with good form, the correct weight, and just the right intensity, you'll be ok most likely. It's hard to find that balance sometimes and it takes some time. Many of those lifting on here are relatively new and haven't found that balance. Therein lies the problem.

 

[scootermaster]

Originally posted by: MegaVovaN
I do not claim that my form is perfect. And neither do most journal keepers.

The don't do it.

Seriously.

As in...stop. Cease. Desist.

See that's what kills me...people who admit to putting themselves in [perhaps serious] harm's way. What, you're just "hoping" that your form coincidentally takes care of itself and nothing bad happens? I think this forum proves that's not likely to happen.

So why do it?

I mean, injuries happen. I get it. But I just don't get that "golly gosh gee willikers I guess we'll try some o' them squats cuz that's what the buff guyz on the interwebz said...ouch, I snapped my femur in half! Lawlz" mentality.

Maybe I'm missing something, but I know personally I didn't do squats -- ever -- until I had someone who I trusted there to make sure I was doing them right. And even then, if he couldn't be there for a workout, I skipped them. And I started with just the bar. At 200 pounds, I'm squatting the bar. Why? Because I had no particular desire to hurt myself.

Especially if it's the kind of thing that's, like, a one shot deal (like most back and knee problems are).

Anyway, the point is not to rant mid-20s guys who want to get all buff. That's a losing proposition and has been since the beginning of time. You'll never win against an ego like that. The point is, for the love of christ, take care of yourselves.

 

[MegaVovaN]

Well, while my form isn't perfect, I try to make it as close as possible to perfect. I am very conservative with amount of weight I put on the bar.

And I would rather take a risk than not do it. Risk is everywhere, and whether on not to take it depends on reward. You risk being killed in the car crash, yet you drive to work 5+ days a week.
I aggressively ride my bike even though there is a risk that I will get a blowout on the front wheel while sprinting at 28 mph. Or the front wheel might fall off while I gun it down the hill. Yet, I wear helmet/gloves, use common sense, and ride.
Same here: I try to make form as good as I can (do you know anybody who has perfect form on first try?), warm up well, and don't let ego direct amount of weight on the bar. And I lift.

A guy I 100% trust when it comes to barbell training trains in a gym about fifteen miles away. I do not have a car, there is no bus to there...so I cannot train with him. I can (and will) meet with him some day to have him check out my form in person, but regular training together? No.

 

[SociallyChallenged]

Originally posted by: scootermaster

Originally posted by: MegaVovaN
I do not claim that my form is perfect. And neither do most journal keepers.

The don't do it.

Seriously.

As in...stop. Cease. Desist.

See that's what kills me...people who admit to putting themselves in [perhaps serious] harm's way. What, you're just "hoping" that your form coincidentally takes care of itself and nothing bad happens? I think this forum proves that's not likely to happen.

So why do it?

I mean, injuries happen. I get it. But I just don't get that "golly gosh gee willikers I guess we'll try some o' them squats cuz that's what the buff guyz on the interwebz said...ouch, I snapped my femur in half! Lawlz" mentality.

Maybe I'm missing something, but I know personally I didn't do squats -- ever -- until I had someone who I trusted there to make sure I was doing them right. And even then, if he couldn't be there for a workout, I skipped them. And I started with just the bar. At 200 pounds, I'm squatting the bar. Why? Because I had no particular desire to hurt myself.

Especially if it's the kind of thing that's, like, a one shot deal (like most back and knee problems are).

Anyway, the point is not to rant mid-20s guys who want to get all buff. That's a losing proposition and has been since the beginning of time. You'll never win against an ego like that. The point is, for the love of christ, take care of yourselves.

If you're doing it right, you won't ever accept your form as perfect. The point is to always be striving to be better by stretching, consciously engaging required muscles, etc. You sound like you're being hypersensitive to the fact that people don't always have good form. The point is - they're trying. And MegaV isn't squatting big rigs here. He's definitely improving though. I saw his form and it wasn't injury-inducing. If he spreads his legs out a bit more and makes sure his lumbar curve in tact, his form will be great. The problem is - everyone is human. Humans don't ever have anything down perfect; but we can still get strong. Worry about form and work on it, but don't be afraid to workout because you think your form MIGHT be slightly off.

I don't think you quite understand how versatile the human body is. It can deal with many loads in many different situations without injury. Having a situation slightly shifted by a change in form often times won't kill you. You lift to get strong. If your form is remotely correct, you should avoid injury fairly easily. Don't be afraid and just go for it. You always seem hyper-cautious in the posts I read. It's like trying to keep your kid germ-free for life. You're actually hurting him/her because they can't gain resistance to illnesses. I'd rather be strong or progressing my strength with slightly off form than just letting them atrophy.

 

[BlahBlahYouToo]

i thought you were doing rippetoe. isn't that 3x5, not 5x5?
and since you're not finishing your sets, shouldn't you go 3x5?

 

[MegaVovaN]

Originally posted by: BlahBlahYouToo
i thought you were doing rippetoe. isn't that 3x5, not 5x5?
and since you're not finishing your sets, shouldn't you go 3x5?

Yes I'm doing Rippetoe. You're right - just looked up and it's 3x5.
But since I've been doing 5x5, I'll do that until I stall. Then I'll switch to 3x5.

And I am finishing my sets..usually.


SociallyChallenged: :thumbsup:

 

[SociallyChallenged]

Always finish your sets And just do a 3x5. Takes less time, you can go heavier, and it's just as effective.

 

[MegaVovaN]

Sorry for no updates in over 2 weeks! I had been lazy to calculate/type/total up my lifts and put them up here.

Since I switched to 3x5 my volume fell. When I started doing pull ups/chins at only 5 sets of 5 (but weighted) totaling just 25 reps (versus 40-50 I was doing before) volume fell further. But I guess I will eventually fix it as weight grows.

Couple achievements so far:
1. Big kid plates on squat (135)
2. Bodyweight deadlift (150)
This is work weight, not 1RM.

Though I have been skipping my power cleans.. hmm bad bad bad! (Light weight feels weird on them, and I haven't tried heavy yet)

I also decided to round volume to nearest hundred or so in both lbs and kg. I know that in reality my clothes, extra water and unrecorded warmup movememnts easily cover even 100 kg rounding.

EDIT: I made myself a new recording sheet too.

tuesday april 22 2008

90 min bike ride, tried to stay in aerobic zone
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wed april 23 2008

Squat: 2x5x45, 5x70, 5x100, 5x5x120
Bench: 10x45, 5x95, 4x5x110, 5x135
Deadlift: 5x45, 5x135, 3x5x140
Pullups: 10, 6, 8, 6, 9, 8 (total 47)
time: 90 min
volume: 16,750 lb / 7,598 kg
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thurs april 24 2008

ran 40 min. I try running in aerobic zone. From now on unless I say otherwise, I ran in aerobic zone.
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fri april 25 2008

WTF! Fucking JCC closed at 6:15 pm already! I need to join a real gym.

didn't do anything

EDIT: Ahh it usually closes at 6 on Fridays...taking note of it.
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sat april 26 2008

ran 40 min in the sun, was pretty tough
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sun april 27 2008
got sick from cooling too much after the jog. Did nothing.
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mon april 28 2008

***SWITCHED FROM 5 sets of 5 to 3x5 ***

Squat: 2x5x45, 5x70, 5x100, 3x5x125
Press: 2x5x45, 5x65, 3x5x80
Chins: 3, 12, 7, 10, 6, 7 (45 total)

time: 73m
volume: 11,900 lb / ~5,400 kg

Eh, I need to stop skipping my power cleans...
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tuesday april 29 2008

ran 37 min

felt very good. Ran in the evening, with not a lot of traffic, so ran 3 min faster than usual.
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wed april 30 2008

Squat: 2x5x45, 5x70, 5x100, 3x5x130
Bench: 2x5x45, 5x85, 3x5x115
DL: 4x135, 3x5x135
Pullups: 3, 11, 8, 10, 7, 7 (total 46)

time: 80m
volume: 15,505 lb / 7,033 kg
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thurs may 1 2008

bike ride 100 min
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fri may 2 2008

Dumbbell workout at home (JCC closes at 6), kicked me butt. Aborted due to some pulled muscle in the neck (went away next day)
38 each is the heaviest my DBs go.

Squat (each db is 33): 10x33, 2x10x38
Bench (each db is 33): 10x33, 2x10x38
Crunches: 3x40
Push ups: 15 on DBs, 15 on fists, 15 feet on bench
Chin ups: 11, 10.

time: 55min
volume (without push ups and crunches): 9,000 lb / 4,060 kg
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sat may 3 2008
did nothing
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sun may 4 2008
34 min aerobic zone + 1 spint

same distance that took me 40 min to run couple weeks ago I ran in 34!!
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mon may 5 2008

YAY! Big kid plates on Squat and bodyweght (150) on DL!

*** Switching to weighted pullups/chins. 5 sets of 5 with weight. ***

Squat: 2x5x45, 5x800, 5x105, 3x5x135
Bench: 5x45, 5x85, 3x5x120
DL: 5x135, 3x5x150
Pull ups: BW+5 lb. 5x5 (total 25 with perfect form). BW approximately 150 lb, or at least this is what I use to calc volume.

time: 72m
volume (rounded a little): 12,600 lb / 5,710 kg
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tues may 6 2008

2 hr 30 min bike ride!!!


approx 31 miles
(there and back is 15.5 miles, I did it twice)

31 miles in 2.5 hr

2.5 hr has 5 intervals of 30 min.

31/5*2=12.4 mph avg

This includes time but does not include distance for my riding/resting in the park, so avg speed is kinda low.
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wed may 7 2008

Again...need to do my powercleans!! Just fooled a little with a 65 lb bar.

Squat: 2x5x45, 5x80, 5x105, 3x5x140
Press: 5x45, 5x65, 3x5x85
Pclean: 5x65 and some empty bar play
Chins: 5x5 BW+5lb. 26 total. Can do more but sticking to 5x5

time: 72m
volume (rounded for easy reading): 9,700 lb / 4,400 kg
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[MegaVovaN]

thurs may 8 2008

ran 45 min - increased distance. Was pretty difficult to run. A lot of sweat.
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fri may 9 2008

Squat: 2x5x45, 5x65, 5x 115, 3x5x145
Bench: 4x45, 5x95, 3x5x125
DL: 5x135, 3x5x155
Pullups + 7.5 lb 5x5

time: 75 min
volume: 13,000 lb / 5,900 kg
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sat may 10 2008

bike 80 min
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sun may 11 2008

~15 min run + 30 min swim

finally they opened 50m outside pool! It all is coming back in a rush: the correct technique, underwater feel, and looking HUGE after a good swim.
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mon may 12 2008
Squat: 5x75, 5x95, 5x115, 2x3x150, 5x135. Stalled on 3rd rep twice with 150, deloaded to 135.
Press: 5x45, 5x55, 5x65, 2x5x90, 4x90
Power cleans: 5x65 lol
chins bw + 7.5 lb 5x5

time: 70m
volume: 9,300 lb / 4,200 kg
___________________________
tues may 13 2008

10 min run + 70 min bike

aborted run due to side cramps, did calm bike ride.
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wed may 14 2008

Squat: 2x5x45, 5x65, 5x115, 3x5x135
Bench: 4x45, 8x45, 5x95, 3x5x130
DL: 8x45, 5x135, 3x5x160
pullups bw + 10 lb 5x5


time: 70 min
volume: 13,800 lb / 6,300 kg

Soo I was looking forward to the lifting all day. Slept well, slept some more during the day, ate solidly. Just as I was setting out I cannot find my lifting shorts. Spent 20 min looking for them. No dice. Decided to walk to Walmart and buy some shorts. Entire endeavor took about an hour and a half, out of which 70 min was walking. Got $10 shorts and $11 worth of cheetos (sale, 3 for $5 type deal, whereas regular is 2 for $5). Came back home, ate cheetos and water for carbs (spent some energy/stamina walking 70 min). Rested a bit. Finally got to gym at 7:50 pm, very late. Turned out to be great workout, lifts were strong, and only 70 min in gym to boot. (versus regular 90min).
So, regardless of difficulties I went and had a workout. World peace is no longer at risk.
___________________________
thurs may 15 2008

did nothing

sprained wrist yesterday before workout, and decided to take friday off lifting. While at it, ease up on cardio.
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fri may 16 2008

nothing
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sat may 17

60 min bike ride
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sun may 18 2008

42 min run with 2 min walk

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mon may 19 2008
Squat: 5x45, 5x65, 5x115, 3x5x135
Press: 5x45, 5x65, 3x5x90
Hammer grip pullups +12.5 lb 5x5
Crunches 1 set 30 reps

time: 60 min
volume: 9,300 lb / 4,200 kg
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tues may 20 2008

biked ~60 min
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Wed may 21 2008
Squat: 2x5x45, 5x65, 5x115, 3x5x140
Bench: 10x45, 5x80, 5x115, 3x5x135
DL: 5x135, 3x5x165
Chins +12.5 5x5

time: 90m (got distracted in the end)
volume: 14,000 lb / 6,400 kg
___________________________
thurs may 22 2008

swam. untimed, so about 30 min
___________________________

 

[Kaido]

Nice sticking to it! Good job! I fell off the wagon in terms of tracking and I've noticed I'm slipping some days...I'm going back to daily tracking, haha. Keep it up :thumbsup:

 

[MegaVovaN]

Originally posted by: Kaido
Nice sticking to it! Good job! I fell off the wagon in terms of tracking and I've noticed I'm slipping some days...I'm going back to daily tracking, haha. Keep it up :thumbsup:

Heh, thanks

I got my long time friend to train with me yesterday too!
Hopefully we will be training (weights) together more now.

As for tracking, your tracking is extremely detailed. Make it short and sweet, and it will be easier to ride that wagon.

 

[Kaido]

Originally posted by: MegaVovaN

Originally posted by: Kaido
Nice sticking to it! Good job! I fell off the wagon in terms of tracking and I've noticed I'm slipping some days...I'm going back to daily tracking, haha. Keep it up :thumbsup:

Heh, thanks

I got my long time friend to train with me yesterday too!
Hopefully we will be training (weights) together more now.

As for tracking, your tracking is extremely detailed. Make it short and sweet, and it will be easier to ride that wagon.

Nah I'm just detailed-oriented, if I write it down I tend to do it vs. not writing it down. I need specific instructions to follow, haha. It's amazing how much more fun it is and more motivation I have working out with a friend, especially on the long bike rides! So good job finding someone to pair up with!

Also lol at your new sig :laugh:

 

[MegaVovaN]

I made an Excel table with my barbell training days. Turns out I had only 16 barbell days in over 2 months!

Excel sheet

Here's some graphs from the sheet (all numbers in pounds):
Squat weight - has been increasing linearly until I stalled at 150, then it dropped down to 135 and now grows from there.

Squat Volume - this jumps sporadically. Don't know why.

Pullup Volume - this refers to pullups, chins, and hammer grip. First it shot up really high as I was doing up to ~63 pullups at bodyweight (over like 20 min), then I started getting tired and only nailed about 45, then when it becomes a line I switched to 5 sets of 5 of weighted pullups. I can do more, but limit myself to 5 x 5.

Overall volume - first it jumped high since I was doing 5 sets of 5, then it dropped as I switched to 3x5. It jumps up and down because on day A I do squat-bench-DL-pullup, and on day B only squat-OH press-pullup. So day B is lower. Besides, volume of bench+squat is WAY bigger than just OH press.


Now, here is where my technical powers end. I have trouble figuring out how to make graphs display in even line, without counting 0 weight or 0 volume because the exercise is not done on that day (I have data for every day only on squat, pullup, and total volume). Here is what I'm talking about:
Bench Weight - it increases linearly (I am holding myself back, so I don't jump and stall too early), and you can see that in top line of points. But graph dips to 0 every other day, because I put 0 lb on days I don't do bench!

Bench Volume - shot up as I gained strength (and was doing 5 sets of 5), then crashed down as I switched to 3x5, and climbing back up. Also drops to 0 because bench volume is 0 on days I don't do bench.


If I don't write anything (leave cell blank) on day I don't do an exercise, it will not connect the lines! Case in point:
Deadlift weight - it goes up linearly since I don't want to rush it.



So, any tips on how to get smooth graphs that don't drop to 0 every other day? I am using Excel 2002. Or maybe somebody can rearrange my table so that I can keep entering data and get good graphs? Thanks! :sun:

 

[gramboh]

For the Excel, I haven't downloaded your worksheets, but just do not put data in for days you do not lift. When you are making a squat graph, make sure the dataset contains only days you do lift (use CTRL+click to highlight the cells) make sure you do this for both axes (e.g. days and weight). That's the easiest way.

 

[MegaVovaN]

(June 28, 2008) Okay guys, moving my paper journal to online form is getting too cumbersome. Since I can, and do workout regularly without aid of this journal, I am stopping the calculation of totals, and stuff. Now I just write my lifts in the journal during workout and that's it.
As for cardio, I am easy on it, and just write something like this "ran 40 min".

As for lifts, at the moment they are like this:

(3x5)
Squats - 160
DL - 200
Bench - 145
OHP - 95

Pullup/chins/hammer grip - 5x5 with +25 lb

 

[MegaVovaN]

225 dl milestone:
http://www.youtube.com/watch?v=VC_KA1S9uag

Form is not the best, will keep back more straight next time.