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SociallyChallenged Workout Journal

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Thurs 3/8/12

Warmup - 6min cycling (spin class was coming in so I left)

Dynamic warmup

Front squats
10x0
10x45
10x95
6x115
6x135
6x140
2x6x145

Decline push-ups
20xBW
15xBW
2x10xBW

Chin-ups
10
Pull-ups
8

Cable Rows
15x30
10x60
3x6x90

Weighted Heel Raises
3x15x90

Seated dumbbell overhead press
10x25
6x35
2x6x45

DB shoulder ER, abduction
2x10x5

Mobility work
2min hip traction bilaterally
3min left clavicular head of pec major STM with BB

At home:

Ab-work
Dying bug exercise x 30
Scissor kicks x 10 (with 5lb ankle weights)
Leg raises x 15 (with ankle weights)
5min right hip flexor STM with KB
5min SC joint A->P mob with KB
 
Sat 3/10/12

Warmup - 10min cycling

Dynamic warmups

Front squat
10x0
10x55
8x95
6x130
6x135
6x140
6x145
6x150

Superset of DB bench press and one-armed DB rows
25x10
35x10
45x8
50x8

Also did some mobility work after.
 
Mon 3/12/12

Did some light plyometrics, shoulder work, rows, bench, pull-ups. No real rep scheme, just wanted to get my blood pumping during the lunch break.

Wed 3/14/12

Same as Monday, more structure - circuit of bench, cable rows, pull-ups, one-arm cable pulls.
 
Sun 3/18/12
Stealing the format from Fitocracy.com

  • Cycling (stationary):
    • 0:10:00 || 4 mi (+203 pts)
  • Front Barbell Squat:
    • 0 lb x 10 reps (+31 pts)
    • 45 lb x 10 reps (+42 pts)
    • 95 lb x 6 reps (+53 pts)
    • 125 lb x 5 reps (+61 pts)
    • 150 lb x 5 reps (+73 pts)
    • 155 lb x 5 reps (+75 pts)
    • 160 lb x 5 reps (+78 pts)
    • Good bar speed. Some right hip discomfort before and after, but not during. Felt better later.
  • Wide-Grip Pull-Up:
    • 10 reps (+61 pts)
    • 10 reps (+61 pts)
  • Chin-Up:
    • 10 reps (+50 pts)
    • Chest to bar chin-ups.
  • Standing Barbell Shoulder Press:
    • 45 lb x 10 reps (+58 pts)
    • 75 lb x 5 reps (+60 pts)
    • 95 lb x 5 reps (+69 pts)
    • 105 lb x 5 reps (+74 pts)
    • 115 lb x 5 reps (+79 pts)
    • 115 lb x 5 reps (+79 pts)
  • Weighted Decline Sit-Up:
    • 0 lb x 10 reps (+8 pts)
    • 0 lb x 10 reps (+8 pts)
    • 0 lb x 20 reps (+29 pts)
Also did some T/S, shoulder, SC mobility work when I got home.
 
Thurs 3/22/12

4 round for time of:

10 strict pull-ups
20 forward lunges (10 each leg)
20 KB deadlifts (1 pood)
10 strict push-ups

Didn't time it, but it felt good. Got my HR up to about 162. Was sore two days after.
 
Sat 3/24/12


  • Cycling (stationary):
    • 0:08:00 (+11 pts)
  • Rack Deadlift:
    • 45 lb x 20 reps (+29 pts)
    • 135 lb x 10 reps (+48 pts)
    • 185 lb x 5 reps (+57 pts)
    • 205 lb x 5 reps (+66 pts)
    • 225 lb x 5 reps (+75 pts)
    • 225 lb x 5 reps (+75 pts)
    • Did this because I get some hip impingement with off-the-floor DLs. Will start lowering the height as I keep gaining hip ROM. 225 felt heavy for some reason, good glute recruitment though. Fast bar speed, just felt difficult.
  • Front Barbell Squat:
    • 45 lb x 10 reps (+42 pts)
    • 95 lb x 6 reps (+53 pts)
    • 135 lb x 5 reps (+66 pts)
    • 165 lb x 5 reps (+80 pts)
    • 170 lb x 5 reps (+83 pts)
    • Didn't wanna overdo it with deadlifts and squats in the same day, but had to get some squatting in. Wore my Oly shoes. Right hip flexor/adductor was sore in earlier sets, but felt fine in the heavier sets.
  • Barbell Bench Press:
    • 45 lb x 20 reps (+47 pts)
    • 85 lb x 10 reps (+55 pts)
    • 105 lb x 8 reps (+61 pts)
    • 125 lb x 6 reps (+65 pts)
    • 135 lb x 6 reps (+70 pts)
    • 140 lb x 5 reps (+68 pts)
    • Not completely to chest - don't quite have the pec length for that yet. Felt friggin' heavy for 2 plates. Haven't benched in a LONG time though so I'm not pouting. Felt good chest activation.
  • Pull-Up:
    • 5 reps (+21 pts)
    • 5 reps (+21 pts)
    • Fingertip grip pull-ups on top of smith machine.
  • Chin-Up:
    • 10 reps (+50 pts)
  • Rocking Standing Calf Raise:
    • 90 lb x 20 reps (+16 pts)
    • 105 lb x 12 reps (+16 pts)
    • Weight in addition to 158lbs of body weight.
In addition to that, I did a TON of foam rolling on my calves, quads, and piriformis (plural of piriformis? Piriformi?). Also did a fair amount of hip traction, which helped a LOT with my hip flexion range. Also used some of Kelly Starrett's "tack and floss" technique on my triceps and elbow flexors. It works well for some things, but you have to tighten the band just right. Makes me panicky sometimes though with the ischemia, lol. My most limiting thing now is my calves in the squat - not enough dorsiflexion. Oly shoes help a lot with that, but I've got to clean that up.
 
Sun 3/25/12

Walk/jog/stride: 2.5mi

Went to the park, found a nice long, flat straight and did 5x stride work at ~60% max. Walked back or did plyometrics (leaping, hopping, bounding) then jogged around and headed home.
 
Been a while since I've posted, but I've been active, which has been nice. I've run as far as 6mi without any problems so that's pretty good. I'm just trying to start recording my working again.

Tues 6/19/12

Circuit training

3x:
15 pushups
5 single leg squats each side
15 incline rows
15 standing hip abduction ex
150m uphill run
 
Wed 6/20/12

Strength training

Military press
10x45
8x75
6x95
5x105
2x5x110(115?)

Front squat
10x45
6x95
5x135
5x165
5x175
5x185

Pull-ups
Supinated, single arm with assistance
2x3 both arms
Supinated, double arm
2x5
Pronated, wide grip
5

Cable shoulder extension, cross-body pull
2x10x20
10x30

Biceps curls
10x25
10x30
 
SociallyChallenged said:
In addition to that, I did a TON of foam rolling on my calves, quads, and piriformis (plural of piriformis? Piriformi?). Also did a fair amount of hip traction, which helped a LOT with my hip flexion range. Also used some of Kelly Starrett's "tack and floss" technique on my triceps and elbow flexors. It works well for some things, but you have to tighten the band just right. Makes me panicky sometimes though with the ischemia, lol. My most limiting thing now is my calves in the squat - not enough dorsiflexion. Oly shoes help a lot with that, but I've got to clean that up.
Click to expand...

I'd just say both piriformis...no clue what the plural version is 🙂

In terms of hip traction - can you elaborate as to what that is, out of curiosity?
 
RagingBITCH said:
I'd just say both piriformis...no clue what the plural version is 🙂

In terms of hip traction - can you elaborate as to what that is, out of curiosity?
Click to expand...

Hip traction (aka hip distraction) is a joint mobilization PTs utilize to improve the hip's mobility in all planes of motion (if the restriction is from the capsule/ligaments - not if the restrict is muscular). Essentially, you pull all the points of the femoral head away from the hip joint (acetabulum), which stretches all the ligaments surrounding it. This results in improved range of motion, better athrokinematics (important for having good quality motion), and for me, less compensation at my sacroiliac joint. I use a heavy elastic band in the crease of my groin, pulling at the right angle of pull (hard to describe in text). It allows me to get into a deeper squat, since I've had abysmal hip range of motion in the past.
 
Thurs 6/21/12

Circuit training:

4x:
Ab wheel roll-outs - forward, left, right 3-4x
KB Shrugs - 15x35lbs
Band lateral shoulder raises - 15, black band

Also threw in some KB swings and shoulder mobility work. I mainly did this to keep moving, work on some of my weaknesses (so essentially this was PT), and to keep my girlfriend motivated to do her circuit.
 
Had a crazy few last weeks. Did a couple of half-assed circuit training sessions last week. The week before I felt like crap due to being sick. I've also been working on my gymnastics skills - specifically working toward the front lever, one-arm chin-up, and planche. Here's me getting back into things.

Sat 7/7/12

Warmup - Cycling 5min, dynamic warmups

Barbell Back Squat (high bar)
10x45
6x135
5x165
5x185
5x200
5x210

DB Bench Press (alternating arms)
10x30s
10x40s
8x50s
2x5x60s

Bent-over Long Bar Row (like T-bar)
10x45
10x70
2x10x95
 
Mon 7/9/12

Warmup - basketball, dynamic warmups

Barbell Back Squat (high bar)
10x45
6x135
5x175
5x195
5x215

Chin-ups, alternating 1-arm bias
8xBW normal, supinated
3xBW each side
8xBW normal, pronated
2x3xBW each side

Seated DB Shoulder Press
10x25s
8x35s
6x45s
5x50s

DB Lateral Raises
10x15
8x20 (too heavy, bad form with some discomfort)

DB Curls
10x25s each side

Cable Cross Pull (for chest)
3x10x40

Also did some hip traction for mobility work, and some shoulder depression stretches with a barbell in pronated grip. Helped a lot with shoulder, SC joint discomfort.
 
Tues 7/10/12

Warmup: Cycling 10min

Front Lever Practice
2-3min held total, first tuck variation then modified straddle

Chin-ups, alternating 1-arm bias
3x4xBW each side

Planche practice
1-2min with weight shifted entirely on hands, resting lightly on tips of toes

Mobility work
Hip stretching, mobs
 
Wed 7/11/12

Warmup: Cycling 5min

Barbell back squat (high bar)
10x45
6x135
5x175
5x200
5x220

BB bench press
10x45
8x75
8x95
3x6x115 (working on ROM mostly)

DB bent-over rows
10x35
8x45
6x55
6x60

DB lateral raises
10x10
2x10x15

DB pec flies
10x10
3x10x20s (working for ROM)

Feel like I finally found my squat again today. Stayed upright in the bottom and drove out well. 220lbs felt way light today, could've gone heavier but I know I need to wait for my connective tissue, ligaments, bones, cartilage to accommodate properly before I push it. Just gonna keep working. Worked on hip mobility during rest between squat sets.
 
Just showing some love. 🙂

Hey, question here: where do you find all these ideas for routines? Did you read a book on exercise, are you following a particular workout plan?
 
2timer said:
Just showing some love. 🙂

Hey, question here: where do you find all these ideas for routines? Did you read a book on exercise, are you following a particular workout plan?
Click to expand...

Hey, thanks, man.

I have a B.S. in exercise biology and am pursuing a doctorate in physical therapy. Because of this, I make most of my routines - but I learned most of the information from many routines and books (both layman's and academic). In addition, I have the luxury of experiencing what has worked best for me so I go by that as well.

I've read a lot about lifting weights. A good place to start is Starting Strength, which is for beginners. I've also read and done programs like Max-OT, Texas Method, intermediate 5x5s, etc. I know you're into biking so I'm not sure where you would find routines there, but you can follow any and all cardio and HIIT cycles to mix it up. The internet can be your friend. If you try a workout, like it, and notice good gains from it, just make sure to keep it in your repertoire 🙂
 
Aw damn, you are smarter than me! 🙂

Well, I may browse your log from time to time to get some inspiration, I hope you won't mind! 🙂
 
2timer said:
Aw damn, you are smarter than me! 🙂

Well, I may browse your log from time to time to get some inspiration, I hope you won't mind! 🙂
Click to expand...

Hardly, just chose my career field based on my hobbies 🙂 Got lucky.

Not at all. If you have any questions about specifics or why I did something, feel free to ask.
 
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