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SociallyChallenged Workout Journal
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SociallyChallenged
Elite
Wow. I just start a sentence and if it ends up right then I thank God. Apparently, there is no God thanking going on today, lmao. Saturday is what I meant.
SociallyChallenged
Elite
Today's workout:
Jogging:
3 min jog
90 sec rest
2 min jog
2 min rest
3 min jog
90 sec rest
2 min jog
2 min rest
2 min jog
Cool down
I've lost determination while trying to do longer distance stuff without easing into it. The weather was nice tonight so I just decided to explore and take it as it went. I was going to do 3 min work, 90 sec rest but ran into a steep hill when my next round started. It worked out nicely though 'cause I had to go back over about the same time as I came back so I just made it part of the pattern. I liked it though and felt good afterward.
Jogging:
3 min jog
90 sec rest
2 min jog
2 min rest
3 min jog
90 sec rest
2 min jog
2 min rest
2 min jog
Cool down
I've lost determination while trying to do longer distance stuff without easing into it. The weather was nice tonight so I just decided to explore and take it as it went. I was going to do 3 min work, 90 sec rest but ran into a steep hill when my next round started. It worked out nicely though 'cause I had to go back over about the same time as I came back so I just made it part of the pattern. I liked it though and felt good afterward.
SociallyChallenged
Elite
Today was the first day of the Texas Method program:
Front Squats:
3x5x210
1x4x210
1x5x210
Military Press:
5x5x95
Bent Over Rows:
5x5x150
Dips:
3x5xBW+45
Pullups:
2x5xBW+40
1x3xBW+40
I took it light on the pressing since my shoulder is still not 100%. I cut everything back a bit since it's a 5x5. I ran last night and that really affected my core stability during the front squat. My back got sore from running last night and it was the limiting factor today. Lesson learned: don't do anything the day before volume day. It was a long workout with warmups included, but I feel I'll cut back time on the other days so that's good.
Front Squats:
3x5x210
1x4x210
1x5x210
Military Press:
5x5x95
Bent Over Rows:
5x5x150
Dips:
3x5xBW+45
Pullups:
2x5xBW+40
1x3xBW+40
I took it light on the pressing since my shoulder is still not 100%. I cut everything back a bit since it's a 5x5. I ran last night and that really affected my core stability during the front squat. My back got sore from running last night and it was the limiting factor today. Lesson learned: don't do anything the day before volume day. It was a long workout with warmups included, but I feel I'll cut back time on the other days so that's good.
SociallyChallenged
Elite
Today's workout:
Front Squats:
3x3x190
Bench Press:
3x3x165
Bent Over Rows:
2x5x135
1x3x135 (when I realized I was doing too many)
Chinup Isometrics:
4xBW, with 5 sec holds at top, middle, and toward the end ROM
3xBW+15, with same as above
Front Squats:
3x3x190
Bench Press:
3x3x165
Bent Over Rows:
2x5x135
1x3x135 (when I realized I was doing too many)
Chinup Isometrics:
4xBW, with 5 sec holds at top, middle, and toward the end ROM
3xBW+15, with same as above
SociallyChallenged
Elite
Today's workout:
1 RM for front squat, military press, deadlift, and pullups.
Front Squat: 265 lbs (10 pound PR)
Military Press: 155 lbs (10 pound PR)
Deadlift: 355 lbs
Pullups: BW + 90 lbs (PR)
The Texas Method called for only front squats, military press, and deadlift, but I've never maxed for pullups so I wanted to try with one of the gym's dip belts. Everything went well except for deadlift. I'm going to have to post a form check video because there is something seriously wrong. My squat estimated 1RM is approaching 350 while my deadlift still hasn't moved. I gotta do something about that. Everything else was great. Fun day at the gym.
1 RM for front squat, military press, deadlift, and pullups.
Front Squat: 265 lbs (10 pound PR)
Military Press: 155 lbs (10 pound PR)
Deadlift: 355 lbs
Pullups: BW + 90 lbs (PR)
The Texas Method called for only front squats, military press, and deadlift, but I've never maxed for pullups so I wanted to try with one of the gym's dip belts. Everything went well except for deadlift. I'm going to have to post a form check video because there is something seriously wrong. My squat estimated 1RM is approaching 350 while my deadlift still hasn't moved. I gotta do something about that. Everything else was great. Fun day at the gym.
SociallyChallenged
Elite
Body composition hasn't changed much since I've just been at caloric maintenance. My legs have gotten way bigger, but I don't really have great before pictures for comparison. I will be bulking soon to about 175 and cutting to a lean 165 and will definitely take pictures then. Lately has just been focused on strength gain rather than size gain.
SociallyChallenged
Elite
Today's workout:
Front Squats:
5x5x215
DB Bench Press:
4x5x70's
Bent Over Rows:
3x5x155
Dips:
2x5xBW+50
1x4xBW+50
Chinups:
1x5xBW+45
2x4xBW+45
Front squats felt better today. I feel like I have developed better stabilization and keep my elbows up better. My depth has improved and I like 'em. They were easier than last Tuesday, thank God. Bench was nice as well. I felt like I was able to use my chest better than I have in the past. I decided to do DB bench for stabilizers for my problematic shoulders. I hate rows. I might do something other than them. If we had olympic weights, I'd do power cleans instead. I had to cut them short since I dislike them so much and figured the pullups would make up for it. On the BW stuff, I'll probably stick with the same weight for next week. I was strugglin' a bit.
Also, I was in the gym for a really long time. Close to 3 hours. That was because my friends came in and my future roommate wanted to start working out. I showed her all the form stuff and she has great default form. She was a dancer and is pretty flexible so she has good body awareness and ROM. I didn't have to be anywhere so it wasn't terrible, but it may have effected my workout.
Oh, anybody got replacement exercises for bent over rows? I might try DB rows. I know I could do inverted rows, but they are difficult to make heavy. I want to move some significant weight, but hate the position I have to be in for bent over rows.
Front Squats:
5x5x215
DB Bench Press:
4x5x70's
Bent Over Rows:
3x5x155
Dips:
2x5xBW+50
1x4xBW+50
Chinups:
1x5xBW+45
2x4xBW+45
Front squats felt better today. I feel like I have developed better stabilization and keep my elbows up better. My depth has improved and I like 'em. They were easier than last Tuesday, thank God. Bench was nice as well. I felt like I was able to use my chest better than I have in the past. I decided to do DB bench for stabilizers for my problematic shoulders. I hate rows. I might do something other than them. If we had olympic weights, I'd do power cleans instead. I had to cut them short since I dislike them so much and figured the pullups would make up for it. On the BW stuff, I'll probably stick with the same weight for next week. I was strugglin' a bit.
Also, I was in the gym for a really long time. Close to 3 hours. That was because my friends came in and my future roommate wanted to start working out. I showed her all the form stuff and she has great default form. She was a dancer and is pretty flexible so she has good body awareness and ROM. I didn't have to be anywhere so it wasn't terrible, but it may have effected my workout.
Oh, anybody got replacement exercises for bent over rows? I might try DB rows. I know I could do inverted rows, but they are difficult to make heavy. I want to move some significant weight, but hate the position I have to be in for bent over rows.
SociallyChallenged
Elite
I couldn't make it to the gym since I'm not given gym access when I'm not in school. However I did the following workout as a recovery day:
Pushups:
1x20xBW
3x15xBW
Pullups:
3x10xBW
Squats:
2x20xBW
I also did some dynamic warmups and took a cold shower afterward to help with potential soreness. Hopefully I can get to a gym Sat or Sun to do my maxes.
Pushups:
1x20xBW
3x15xBW
Pullups:
3x10xBW
Squats:
2x20xBW
I also did some dynamic warmups and took a cold shower afterward to help with potential soreness. Hopefully I can get to a gym Sat or Sun to do my maxes.
SociallyChallenged
Elite
So because I went home, I had an odd transition period and it threw my schedule off. I ran twice this week (1.5 mi one day, about 1 mi in sprints another). I've also been working on some bodyweight exercises on some olympic rings my brother let me borrow. I'm going to do a 1-week trial at a 24 hour fitness to get in my big volume workout(s). I'll update this thread tomorrow.
SociallyChallenged
Elite
Today's workout:
Back Squats:
3x5x295
1x3x295
1x2x295
DB Shoulder Press:
2x5x50's
1x4x50's
1x5x50's
1x4x50's
Ring Dips:
2x10xBW
2x5xBW
Ring Pullups:
3x8xBW
Ring Rows:
3x9xBW
So I got a 1-week membership to 24H Fitness. I didn't like the power rack and I feel it hindered my performance today. It was nearly as wide as the barbell is long and it didn't leave any room for me to walk the weight out. I felt like I got good and deep in the squat, but my back was the first thing to fatigue. I felt it getting tired on the first set. I decided that 3 sets would be the goal and then I would do what I could after. Shoulder press was iffy because if I don't hit the last rep just right with balance and timing, I miss it. It may also be fatigued from my ring work these past few days.
Overall, my judgment on the Texas Method is "ehhhhh." It's nice to get some light days, but a 5x5 at fairly high weight, including a fair amount of warmups, really brings about too much fatigue and wastes a lot of time. I know I haven't been on it long, but I feel like 5x5x300ish is just a bit much. I've been looking at Bill Starr's Intermediate 5x5 and I like that better. I thought it would take longer on average, but I warm up with ~6 sets (+ the 5x5xheavy) anyhow so if I ramp up my weights, it should take less time and make it so I can finish more consistently. I'll try it out. I feel like building up to a climax will be better mentally for me rather than trudging through the same weight for 5 full sets.
Back Squats:
3x5x295
1x3x295
1x2x295
DB Shoulder Press:
2x5x50's
1x4x50's
1x5x50's
1x4x50's
Ring Dips:
2x10xBW
2x5xBW
Ring Pullups:
3x8xBW
Ring Rows:
3x9xBW
So I got a 1-week membership to 24H Fitness. I didn't like the power rack and I feel it hindered my performance today. It was nearly as wide as the barbell is long and it didn't leave any room for me to walk the weight out. I felt like I got good and deep in the squat, but my back was the first thing to fatigue. I felt it getting tired on the first set. I decided that 3 sets would be the goal and then I would do what I could after. Shoulder press was iffy because if I don't hit the last rep just right with balance and timing, I miss it. It may also be fatigued from my ring work these past few days.
Overall, my judgment on the Texas Method is "ehhhhh." It's nice to get some light days, but a 5x5 at fairly high weight, including a fair amount of warmups, really brings about too much fatigue and wastes a lot of time. I know I haven't been on it long, but I feel like 5x5x300ish is just a bit much. I've been looking at Bill Starr's Intermediate 5x5 and I like that better. I thought it would take longer on average, but I warm up with ~6 sets (+ the 5x5xheavy) anyhow so if I ramp up my weights, it should take less time and make it so I can finish more consistently. I'll try it out. I feel like building up to a climax will be better mentally for me rather than trudging through the same weight for 5 full sets.
SociallyChallenged
Elite
So I've joined a Krav Maga class on a one-month membership and I'm really enjoying it. I'm going to get a one week pass at Bally's to try to get 1-2 strength training workouts in, but I'm focusing more on being fresh to learn the Krav Maga moves. I like it more than BJJ because it allows me to utilize my intensity and explosiveness in a positive fashion. I've learned some good stuff so far and am excited to continue. Just wanted to note that I'm not slacking and am being active 4-6 days a week.
SociallyChallenged
Elite
I haven't updated this thread in quite a bit, but some things have happened that I feel are noteworthy. In going to the Krav Maga class, I feel I learned a bit more about my body and increased my cardiovascular conditioning. I also learned some important things such as 360 defense and am currently teaching myself inside defense. These protect against both punches and weapons if done correctly.
On top of that, I finished my participation in the research project I was involved in. I will find out the point of the research soon; but I got my most recent DEXA scan results instantly. My bone density is good - above average. In the time since I joined the study, my bone density went up almost 3%, which I'll attribute to milk and staying relatively consistent on a weightlifting program.
They also gave me my body fat %. I was surprised by the number because I felt it was fairly high. They measured the body in chunks (arms, legs, torso, head). Although my torso is only 13% body fat, my legs were 15% and 17%, leaving my total body fat % at something like 14.1%. That's no biggie since I am fairly healthy anyhow and have plans to change my body composition some in the upcoming months.
Along with that info, I found that my blood pressure has decreased significantly since honing my diet in. I don't drink soda, I don't eat a ton of salt, I increased fruit and veggie intake. For that, I was rewarded with something like 112/70 blood pressure, compared to my usual 120/80 which is after prolonged biofeedback exercises. I used to get up to 150/90 sometimes at rest. I've since gotten past that.
Sadly they won't be running my cholesterol levels again, but I'd bet that they are in a better skew due to increased consumption of seeds, nuts, oats, etc and a decrease in crap sources of fat. I bought snacks the other day and found they all contained some sort of vegetable oil. I ate them because I paid for them, but decided to never buy them again. If I want snacks, I'll make them my own damn self (sweet potato fries and homemade protein bars anyone? 🙂 ).
I feel pretty good overall. I know that I tend to give a lot of "do this" and "do that" advice around here. I wanted to let you guys know that I strive to live by the same rules I give out. And because of that, my body is finding its healthiest balance yet. I still have another week until the ARC opens and I can start lifting again, but I may be able to find a place that I can lift at a couple times before that time. Thanks for reading. Keep striving to be better. I know I have and it seems to be paying off.
On top of that, I finished my participation in the research project I was involved in. I will find out the point of the research soon; but I got my most recent DEXA scan results instantly. My bone density is good - above average. In the time since I joined the study, my bone density went up almost 3%, which I'll attribute to milk and staying relatively consistent on a weightlifting program.
They also gave me my body fat %. I was surprised by the number because I felt it was fairly high. They measured the body in chunks (arms, legs, torso, head). Although my torso is only 13% body fat, my legs were 15% and 17%, leaving my total body fat % at something like 14.1%. That's no biggie since I am fairly healthy anyhow and have plans to change my body composition some in the upcoming months.
Along with that info, I found that my blood pressure has decreased significantly since honing my diet in. I don't drink soda, I don't eat a ton of salt, I increased fruit and veggie intake. For that, I was rewarded with something like 112/70 blood pressure, compared to my usual 120/80 which is after prolonged biofeedback exercises. I used to get up to 150/90 sometimes at rest. I've since gotten past that.
Sadly they won't be running my cholesterol levels again, but I'd bet that they are in a better skew due to increased consumption of seeds, nuts, oats, etc and a decrease in crap sources of fat. I bought snacks the other day and found they all contained some sort of vegetable oil. I ate them because I paid for them, but decided to never buy them again. If I want snacks, I'll make them my own damn self (sweet potato fries and homemade protein bars anyone? 🙂 ).
I feel pretty good overall. I know that I tend to give a lot of "do this" and "do that" advice around here. I wanted to let you guys know that I strive to live by the same rules I give out. And because of that, my body is finding its healthiest balance yet. I still have another week until the ARC opens and I can start lifting again, but I may be able to find a place that I can lift at a couple times before that time. Thanks for reading. Keep striving to be better. I know I have and it seems to be paying off.
KingGheedora
Diamond Member
Do you plan to cut body fat %?
What exactly did you do to get from 150 to 120? I haven't been officially told I have high blood pressure by my doctor, but I've had readings in the 130-150 range this past year and would like to get this lower. (I don't remember what # in the denominator was). Is it pure mind control, if so isn't that cheating, as you have to consciously will yourself to that state, and therefore that wouldn't be your true resting state?
How do you make protein bars?
SociallyChallenged
Elite
I took those pictures... a while back. To be perfectly honest, I feel like I look better now. I have big abs and other muscles so it seems they protrude quite well through fat. 13% in the torso is probably the highest I have ever been. I haven't really changed much in body composition since those pictures though. Kinda funny.
SociallyChallenged
Elite
I plan to bulk first and then cut. In bulking, I don't gain much fat, but gain significant muscle. I want to get to ~160, but lean (~10% body fat).
Well, I'll tell you what I did 🙂 I stopped eating processed crap. I started eating more beans, peas, spinach, carrots, bananas, peaches, strawberries, shelled sunflower seeds, almonds, cashews, peanuts, meat, eggs, oatmeal, etc. Today the only processed thing I have put in my mouth is BBQ sauce and whey protein powder. Natural stuff isn't high in sodium and that inherently helps. Also, I haven't had caffeine other than green tea in ages.
On top of that, I've improved my cardio fitness levels. Just tonight I went out for a 30 min jog. I decided to take it slow and easy, but to keep going and take a break around 10 min intervals (just a quick breather to figure out where I'm going). And no, biofeedback isn't cheating. Biofeedback actually helps people control it when it's highest. It shows that you can control your body when you want/need to. It's a good tool in helping people relax overall and maintain lower blood pressure levels via breathing (pursed lip breathing and belly breathing together are awesome for that).
There was a recipe on here not too long ago, I think from KoolDrew, for some tasty protein bars. I'll try to find it and post it in here.
SociallyChallenged
Elite
Lmao. What!? Meat cookies? What the hell are they and what do they taste like? Is it just like a patty or something?
KingGheedora
Diamond Member
hahah, well it still seems kind of artificial to me to report the blood pressure when you are actively trying to get it lower, since most of the time you are alive you aren't walking around at that lower level. Just for curiosity's sake, do you know what your bp was without the biofeedback, when you measured it to be 120/80? I'm interested to see what impact the dietary and cardio changes had, w/o the biofeedback stuff.
It makes sense that it would be a useful skill to have in cases when you are stressed out or something. When I got my heart rate monitor last week I messed around and was able to calm myself to a rate of 59bpm with a few minutes of trying. I didn't know you could do the same with blood pressure, pretty cool. 🙂
SociallyChallenged
Elite
It's actually not artificial. They are trying to measure your resting heart rate. If you teach yourself to rest like that, it will be beneficial to your health and you'll start getting in a habit. I usually did the biofeedback to accelerate getting to my resting heart rate. I took it several times just after walking around and then sitting down for a little bit and I would constantly get 140/80.
This time the nurse actually took it twice. Once at the beginning and once right after she installed my vein catheter. Amazingly, even though they put a needle in me (and I'm not great with needles) my blood pressure didn't change because of the breathing techniques. It's a good tool and it can really help you consciously get your BP down. That on top of cutting out sodium and fixing the diet will help you get it down for good.
SociallyChallenged
Elite
Did you mean grain-fed or grass-fed? Because grain-fed is not an especially good selling point... lol.
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