Unleashing The Beast Within

Discussion in 'Training Logs' started by miaou, Dec 2, 2012.

  1. miaou

    miaou barely keeping it together

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    Wednesday, January 17

    ...am:

    Rower + SkiErg

    500 + 500 m

    A. DB Curl & Press (both arms together)
    12.5/15/17.5's x10

    B. Box Jumps
    x5 x3

    Deadlifts
    120/140/160 x3
    170 x3 x3

    A. Alternating Incline DB Press
    17.5's x20
    30's x8 x2
    17.5's x2

    B. TRX Rows
    x15/15/20

    A. DB Flies
    12.5's x25 x3

    B. Ring Chin-ups
    x8/8/12

    A. W's
    5's x30 x3

    B. GHD Sit-ups
    x15 x3

    ...pm:

    Swimming
    ~600 m


    Tried one start off the starting blocks in the swimming, left elbow did not enjoy the water entrance.
     
  2. miaou

    miaou barely keeping it together

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    Thursday, January 18

    Barefoot Running

    4 k
     
  3. miaou

    miaou barely keeping it together

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    Friday, January 19

    Rower + SkiErg + Jump Rope

    500m + 500m + 1.5'

    A. Plyo Tuck Jumps
    x10 x3

    B. DB Curl & Press
    12.5/17.5/17.5 x8+8

    A. Drop Jumps (50cm)
    x6 x4

    B. Dips
    x15 x3

    C. Ring Rows
    x15 x3

    A. Alternating Incline DB Press
    17.5's x20 x3

    B. Ring Chins
    x10 x4

    Squat
    100x6
    120x5
    140x4
    160x3

    A. Paused Bench Press
    80/90/100/100/100 x5

    B. Face Pulls
    x15 x3

    A. Good Mornings
    60/80/80 x8

    B. One-Arm DB Rows
    30 x12+12 x3

    ...a few hours later:

    A. DB Bench Press
    17.5's x20
    30's x15 x3

    B. Pull-ups
    x6 x4

    A. Incline DB Flies
    10's x20
    15's x20 x2

    B. TRX T's & Y's
    x10+10 x3

    C. Fitball Crunches
    x20 x3
     
  4. miaou

    miaou barely keeping it together

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    Saturday, January 20

    Running

    5.4 k
     
  5. miaou

    miaou barely keeping it together

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    Sunday, January 21

    Shoulder Band Complex

    x2 rounds
     
  6. miaou

    miaou barely keeping it together

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    Monday, January 22

    Rower + SkiErg + Jump Rope

    500m + 500m + 1.5'

    A. Pogo Jumps
    x10 x4

    B. DB Curl & Press
    10/17.5/17.5 x10+10

    A. Box Jumps
    x5 x3

    B. Alternating Incline DB Press
    17.5's x20 x3

    C. Ring Rows
    x18 x3

    A. Squat
    100 x8 x3

    B. Dips
    BWx20
    20 x10 x2

    C. Ring Chin-ups
    x10/10/10/15

    A. Incline DB Flies
    12.5/15/15's x25

    B. W's
    7.5 x20 x3

    C. Roll-outs
    x20 x3

    D. Glute-Ham Raises
    x12 x3


    Shoulder is a lot better than it was in the period between September-December; close to completely pain-free ROM (only pain is in terminal horizontal adduction with internal rotation), close to completely pain-free in the exercises I'm doing.

    Wrist is also substantially better; still not close to 100% but I'm now able to handle almost all load vectors to one degree or another (for instance, bar pull-ups and roll-outs where entirely out of question 3-4 weeks ago).
     
  7. miaou

    miaou barely keeping it together

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    Tuesday, January 23

    Barefoot Running

    4k


    Calves still get a bit stiff after running, but are coping way better than they did a month ago.
     
  8. miaou

    miaou barely keeping it together

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    Wednesday, January 24

    Rower + SkiErg + Jump Rope

    500m + 500m + 1.5'

    A. DB Curl & Press (synchronised arms)
    10/15/17.5/17.5 x10

    B. Plyo Tuck Jumps
    x10 x3

    A. Alternating Incline DB Press
    17.5's x20+20
    30's x8+8

    B. Seated Box Jumps (50cm to 70cm)
    x6 x3

    A. Snatch Deadlift
    100/120/120/120 x5

    B. Face Pulls
    GRN x15 x3

    A. Ring Dips
    x8 x4

    B. Chin-ups
    x10 x4

    A. DB Flies
    10/15/17.5's x20

    B. Ring Rows
    x20 x3

    C. Stir The Pot
    x10+10 x3

    A. Strict Sit-ups
    x12 x3

    B. Lateral DB Raises
    10's x20 x3

    C. DB T's & Y's
    5's x10+10 x3


    Low back (right side, I think around the sacroiliac joint) has been sensitised since last Wednesday's deadlifts, but felt almost pain-free this morning. Was aggravated again from the tuck jumps and is pretty painful to extension right now.
     
  9. miaou

    miaou barely keeping it together

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    Friday, January 26

    A. DB Curl & Press
    10/15/17.5/17.5’s x10+10

    B. Row/SkiErg/AssaultBike
    200m/200m/500m

    A. DB Bench Press
    17.5’s x20
    30’s x15 x3

    B. Face Pulls
    GRN x15 x3

    A. Dips
    x15 x3

    B. Chin-Ups
    x12 x3

    A. Incline DB Flies
    10/15/15’s x20 x3

    B. DB W’s
    7.5’s x15 x3

    C. Roll-Outs
    x15 x3


    Lower-back is painful as all hell.
     
  10. miaou

    miaou barely keeping it together

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    Sunday, January 28

    Barefoot Running

    4 k
     
  11. miaou

    miaou barely keeping it together

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    Monday, January 29

    Rower + SkiErg + Assault Bike

    500m + 500m + 500m

    A. DB Curl & Press
    10/15/17.5/17.5's x8+8

    B. GHD Reverse Hypers
    x15 x3

    A. Squat (last rep paused)
    100/120/130 x5

    B. Face Pulls
    GRN x15 x3

    Bench Press
    80/90/100/100/100 x5

    A. Ring Chin-ups
    x12 x3

    B. Ring Dips
    x8 x3

    A. Incline DB Flies
    10/15/15's x25

    B. Ring T's & Y's
    x10+10 x3

    C. Seated Rounded-Back Good Mornings
    15/17.5/17.5 x15

    D. Roll-outs
    x20 x3


    Low-back is still super-painful. Weirdly enough, seated good mornings seemed to reduce the pain, at least transiently.
     
    Last edited: Jan 31, 2018
  12. miaou

    miaou barely keeping it together

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    Tuesday, January 30

    Seated Rounded-Back Good Mornings

    30x10 x3

    Barefoot Run

    4k
     
    Last edited: Jan 31, 2018
  13. miaou

    miaou barely keeping it together

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    Wednesday, January 31

    Rower + SkiErg + AssaultBike

    500m + 500m + 500m

    DB Curl & Press (arms together)
    10/15/17.5/17.5's x10

    A. Alternating Incline DB Press
    17.5's x20+20 x3

    B. Ring Rows
    x20 x3

    C. Jefferson Curls (kettlebell to floor)
    8 x3 x3

    D. Seated Rounded-Back Good Mornings
    35 x8 x3

    A. DB Bench Press
    30's x16 x3

    B. One-Arm DB Row
    30 x15 x3

    A. Incline DF Flies
    12.5's x20 x3

    B. T's
    5's x20 x3

    C. Strict Sit-Ups
    x10 x3
     
    Last edited: Jan 31, 2018
  14. miaou

    miaou barely keeping it together

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    Monday, February 5

    Rower + SkiErg + AssaultBike

    500m + 500m + 500m

    DB Curl & Press
    10/15/17.5/17.5's x10+10

    A. Ring Chin-Ups
    x10 x3

    B. Ring Dips
    x10 x3

    Squat
    80/100/100 x10

    Bench Press
    90/100/110 x3
    102.5 x5 x3
    90 x6 x2 (paused)

    A. Good Mornings
    60/70/80 x10

    B. Pull-Ups
    x12 x3

    A. Incline DB Flies
    10's x30
    15's x20/30

    B. DB T's
    5/7.5/7.5's x20

    C. Roll-Outs
    x20 x3

    D. Crunches
    x20 x3


    I've been performing the ring dips with a supination on the lock-out and they've been pretty challenging for me.

    Low-back finally feeling much better: still a bit sensitised/tight, but recovered to around 85%.
     
  15. miaou

    miaou barely keeping it together

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    Tuesday, February 6

    Barefoot Run

    5k
     
  16. NurseKnuckles

    NurseKnuckles My Mom's stronger than you belt

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    What you wrote on FB was pretty cool, buh!

    I don't quite understand the Macedonia stuff, but the essay leading up to that was pretty fucking relevant today!
     
  17. miaou

    miaou barely keeping it together

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    Wednesday, February 7

    Rower + SkiErg + AssaultBike

    500m + 500m + 500m

    DB Curl & Press
    10/15/17.5/17.5's x10

    Kettlebell Swings
    20/24/32 x20

    A. Alternating Incline DB Press
    17.5's x20
    30's x10 x2

    B. Ring Rows
    x20 x3

    A. Deadlift
    100 x8/10/12

    B. Pull-Aparts (supine grip)
    x15 x3

    A. DB Bench Press
    30's x12 x3

    B. Chin-Ups
    x12 x3

    A. Lateral DB Raises
    10's x20 x3

    B. Ring T's & Y's
    x10+10 x3

    C. Core Complex: GHD Sit-Ups + Fitball Crunches + Hollow Rocks + GHD Back Extensions
    x10+10+10+10 x3


    Lower-back got pretty stiff after yesterday's running
     
  18. miaou

    miaou barely keeping it together

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    Thanks for the comment, bro.

    I am very surprised that you and @JauntyAngle understood what I wrote. Out of curiosity, I ran the text through google translate and it came out almost completely unintelligible.
     
  19. NurseKnuckles

    NurseKnuckles My Mom's stronger than you belt

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    It was enough for me to get an understanding. When it got to the Macedonia issue I was a little lost. I'm only now seeing stories so I don't know much about what is going on. Your opening paragraphs were pretty clear.

    Also I think Facebook translation is much better.
     
  20. miaou

    miaou barely keeping it together

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    @NurseKnuckles

    If Facebook's translation is better then it makes sense, because what I came up with on google translate was terrible!

    Anyways, the gist of it is that, if you want to make our modern society better, the best thing you can do about it is to strive to improve yourself and influence positively the people in your environment, instead of self-entitled complaints. People here tend to think "we" are great and "we" deserve shit, just because our ancestors from some 2000+ years ago achieved "greatness". I argue that we (modern Greeks) cannot own their achievements (and that they are now world heritage), and that feeling proud about the fact that we descend from them is detrimental because it gives us a false sense of self-worth.
     
    Last edited: Feb 9, 2018
    Sano and NurseKnuckles like this.

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