Jako the RED's log, spine rehab, fat loss

Discussion in 'Training Logs' started by redjako, Mar 15, 2008.

  1. redjako

    redjako Red Belt

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    goals: drop 25 lbs of fat. More about losing the visually noticeable shite as opposed to measuring my weight consistently. 195-205 is my ideal
     
  2. redjako

    redjako Red Belt

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    My old log below for the last couple months:

    all the weights are the plates attached to the bar, I'll start using fully arithmetic numbers (o0o wording!). Had a few other months before that, but nothing special
     
  3. redjako

    redjako Red Belt

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    3/2/08 w/ girl
    5 min warmup (4 min walk, 1 min jog 5.5, 5.0 mph)
    Squats: warmup bar: inner legs VERY tight from hike, stretched more.
    3 sets: 25 lbs x 5, above parallel
    35lb x 5, parallel
    45 lb x 5, below parallel. Legs don't feel bad.
    Floor-clean (full clean, caught at parallel or lower and raised it)
    25 lbs x 3
    35 lbs x 3
    45 lbs x 3 FUCK YEH
    45 lbs x 1.5 .5, dead'd it up basically, then said fuck it. hips are getting tight
    5 min cool down (slight incline at top)
    8 min stretching



    2/27/08-2/29/08 7 hour hike
    4 hours up, snow shoing, protein shake 2 hrs before.
    Alcohol in evening, not much otherwise
    3 ours down: ran out of water mid way, bad sleep position (feet in water, left leaning on dirt), cold appendages. Booze.
    Rest; 4 hour nap, then 10 hrs of sleep
    2/29 chiro, huge headache, don't feel THAT bad otherwise.

    2/25/08 227lbs evening w/ girl
    no warmup (busy)
    5x5 squats and bent over rows
    Bar, 10 lb, 25, 35, 40, 45 (6?)
    ATG, felt great. Last set (45) right knee felt "weird"
    (after workout, locked up, iced (2 sessions) and contrast showers helped.)
    Bent over row: bar, 10 lb, 25 lb, 30 lb, 35 lb
    lower back sorta hurting, not bad though
    10 min eliptical level 9: 65 rpm semi constant
    5 min eliptical level 9: 70 rpm constant
    4 minute cool down (1 min eliptical, 3 min treadmill cooldown)
    Stretch 10 min


    2/20/08 227 (morning) w/ girl
    5 min warmup eliptical
    Eliptical: 20 min:
    Intervel'd it..1:1, 30:1, 1:1. No system or Ryhme
    Stretch 5 min or so
    Wrist hurts again, badly sprained
    Chiro: no mas lowerback compression
    Feels decent, will begin going back to Accupressure


    2/15/08 ? w/ girl
    5 min warmup
    squats: 5x5
    deep atg
    10 lbs each, 20 lbs, 25 lbs, 35 lbs, 40
    Incline bench press:
    10 lbs each, 20 lbs, 25 lbs, 30, 35
    Valentines, late for dinner if not leave. Stretched 6 min at home, not bad.
    Crappy diet, latenight crap for food.

    2/11/08 228 (mid workout) w/ girl
    4 min walk warmup, pee, 4 min jog @ 5.5 mph
    2 minute chill / setup for row
    Rowing: 10 minutes (guestimated), medium intensity, more intense then Light
    Jumprope: warmup 50 repetitions, medium / fast
    2 sets) 100 reps, faster-JUST below a sprint, screwed up on my feet first set
    3rd set brain hurt, left side again, did accupressure so..got 80-120, very very fast, sprinting, lost count
    4/ 5th: 20/10 intervel, sequentially
    too hurt. stretch 6 minutes
    Cafe Rio
    stretch 5 min

    Shitty diet, chocolate / p butter (good eggs / sausage in morning), peant butter nutella bagel at night before gym.

    2/9/08 228 (post) w/ girl
    warmup 5 min, left wrist HURTS, strained
    Deadlift: 5reps: 10, 15, 25, 30, 35
    Bent over row: bar, 10, 15, 25, 25
    back squat: 10, 25, 25, 25, 25 ATG: Very low, lowest I've gone
    Bench press: 10, 20, 25, 30, 35, 45
    all x 5
    8 min cooldown, very minimal stretching
    hurt wrist: Wrist: did front squats w/ lil bro w/ hands pointing like a catch for a clean, instead of cross-hands. bad. bad
    OR, hurt it doing the straight push press, was "hanging" my hands up like a clean

    2/7/08 228 (before workout) w/ lil bro
    5 min warmup
    Sumo deadlift: 25 lbs warmup x3, 35 lb x 5, 35 lb x 6, 35 lb x 5
    Front squat: 10 lb warmup, 25 lb ATG (nice, lowest ever) x5 3 sets. EVERY set had wobble on 5th
    Bent over rows, palms in: 15 lbs, 20 lbs, 25 lbs, 20 lbs x5
    Push press from rack (hands at Front Squat): 15 lb warmup. 25 lb x 5, 20 lb x 5, 20 lb x 5
    light stretch, no enough. Decent food, last THREE days pasta (lasagna twice, cous cous 2/8/08)
     
  4. redjako

    redjako Red Belt

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    2/6/08 228 (morning) shitty alcohol sleeping, 4-5 hrs sleep last night, paranoia
    warmup 4 min walk, 1 min 5.5 jog
    workout w/ girl, should have actively recovered
    squats: body weght 6, 10 lb 5, 25 x 6, x6
    stiff legged deadlift
    bar warmup x 5
    3) 25 lb x 5
    5 min cooldown, 2 min stretch at home

    BAD neck ache, studying all last night, all day, two tests, neck bent over. Magnesium Malate last two days
    double portions lasagna at night (shitty carbs)

    2/5/08 shitty, slept through class, got to bed (ala scotch) at 1am, slept till 11am, busy all day

    2/4/08 228 (mid workout)
    warmup 4 min, 1 min jog 5.2mph
    Tabata Rowing: 20 on, 10 seconds off x 6
    Rest 4 min
    Burpees (no pushup, every set, maybe ONE pushup, mostly Half) w/ Jump to drop
    3 x 5
    10 min stretching

    No sleep night before, 7am workout from 3:30am sleep. Still eating pretty well / clean. Pasta last night (first in a while) w/ lil bro b-day




    1/31/08 ? weights w/ lil bro
    25 minutes of 3.0 incline 3-3.4 mph (waiting for bro) Golds in Sandy. Ate good protein (heavy sugar crap) 2 hours prior w/ oatmeal
    5x5 stuff
    Deadlift 10 lb, 25 lb x 2, 35 lb (too heavy for bro) 3, 25 lb 3
    back squat 10 lb, 25 lb x 4 (last 3 were atg)
    Bent over row (forward grip) 10 lbs, 25 lbs x 4 (for 5)
    warmup for incline bench w/ hang cleans (minor catch)
    bar (for lil bro form), 10 lb, 25 lbs x 3
    Incline bench 10 lb, 20 lb, 25 lb, 30 lb, 35 lb x 5
    Stretch 2 min at gym, did 15 minutes at home (itunes)

    Feel good thus far, good nutrition today. Look slimmer.

    [edit] rest deleted, not really pertinant.
     
  5. redjako

    redjako Red Belt

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    3/16/08 ? weight
    Start ~25 minutes

    Forward Bends

    Sun salutations 1 full

    Cat / Cow

    5 back rolls
    2: Lying compressions (sheet) and hip raises 10 / 5 30 sec rest

    Sun salutations 3 full

    Forward bends 3: 5 deep breaths

    3: RDL bodyweight x 5 leg lifts x 5

    3: Lying compressions x 5 hip raises x 5 no rest

    Forward bends / behind shoulder stretches 2: 5 breaths

    5 back rolls

    Seated neck stretches / seated twisting 1 rd

    Cat / cow x 5

    3: Compressions / hip raises 5 x 5 no rest

    Forward bends 2 x 5 breaths

    Done.

    Will repeat cat / cow, compressions and RDL / leg raises tonight


    Diet pretty good, though got allll sorts of drunk last night: jello shots, mass-flavored vodka w/ juice. No hangover, 6-7 hours of shitty Drunk passed out sleep. Lower back is a nightmare, was GOING to do some Ross shite intervals: 2 min of Burpees (no pushup), plo pushups, shadow boxing rounds
     
  6. redjako

    redjako Red Belt

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    Really sucks having the fuggered lower back. When I start to feel better, thats when I really want to hit the gym hard; either go for heavy Oly's / squats, or do some intense intervel jump rope or rowing...

    But, gotta go very slow. More rehab tonight, some sort of morning conditioning tomorrow, then a yoga class later that night.
     
  7. redjako

    redjako Red Belt

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    Previous day (sat) did muscle therapy, which explains why my neck is so sore...yehh having a women jab her elbows into your big ol knots...helping my migraines however.

    Have two spine therapy sessions next week (wed / friday).

    Link to Some of the stuff I am doing for my lower back, will find more specific stuff later:

    http://www.back.com/articles-exercises.html
     
  8. SinCollector

    SinCollector Orange Belt

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    Does "w/girl" mean you did the exercises on her or while holding her?:icon_twis

    Seriously, welcome to the logs and good luck, man!
     
  9. redjako

    redjako Red Belt

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    hehe. That would be nice :D


    W/ girl just means I'm training her in tandem. Recently got her into compound movements away from the silly chick machines and pink dumbells.

    She's japanese, and thus has a super-asian squat. :)
     
  10. redjako

    redjako Red Belt

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    3/17/08 ? weight
    Breakfast: 4 eggs, 2-3 oz of lean steak, shrooms & spinach

    Back Rehab:
    3: forward bend / savasanah (spl? Haha)
    3: 5x5 dog / cat super w/ lower back compressions / hip raises

    CardioLate afternoon:
    3: sets of 10 burpee
     
  11. redjako

    redjako Red Belt

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    3/18/08 227 lbs (PWO)

    Diet: 4oz lean steak, 4 eggs, spinach

    Snack / lunch: Tri-o-plex protein bar, banana

    Snack handful of almonds
    pre-WO ON Whey scoop + whole milk (~32 g protein)


    Gym: 5 min warmup treadmill
    Squat: body weight, bar, 65lb, 65 lb all ATG x 5 reps
    SUPERSETTED: RDL
     
  12. redjako

    redjako Red Belt

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    3/19/08 ? lbs
    Rehab only:

    Breakfast: big ol bowl of Oatmeal, Peanut butter (natural) and Aguave (honey substitute ala Catcii).
    Spinal therapy: 12 minutes of TENS (electro-stimulation shite), hotpacks, then back / neck adjustment. Any sort of lower-back
     
  13. redjako

    redjako Red Belt

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    Snack: Almonds / glass of whole milk.

    [​IMG]

    Jello shots tonight....uh oh.


    FAT CELLS MULLLLTIPLY!!!
     
  14. redjako

    redjako Red Belt

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    3/22/08
    Still hurt lower back, should probably walk or something, still sitting all day catching up with school
    Potato
     
  15. redjako

    redjako Red Belt

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    3/23/08
    Lots of jello shots and hookah last night, bad eating: lots of pasta / carbs
    Brunch this morning lots of eggs / salad, cheese.

    Neck really stiff, lower back doesn
     
  16. redjako

    redjako Red Belt

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    3/26/08 ?
    Diet; shitty last two days, up last night to 4am typing poly sci paper, big beer (fat tire, 5%~), lasagna, some candy. TODAY: healthy: bagel w/ eggs / cheese, almonds snack, meal; kidney beans and can of tuna.

    Circuit:
    Broom-handle on shoulders, side twists, every other
     
  17. redjako

    redjako Red Belt

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    Next week I'll actually get back into the gym doing 75 / 95 lb lifts to get back into it.

    wheee.

    This week rehab: tomorrow (Wednesday) spinal / chiro

    Friday: accupressure muscle therapy.
     
  18. redjako

    redjako Red Belt

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    3/26/08 227 pwo


    Diet: pretty good: morning, breakfast buritto from Betos. Betos is the best fkin cheap ass drunk ass or morning ass Mexican around
     
  19. redjako

    redjako Red Belt

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    Tomorrow in between classes, I'll be taking to heart Bacons first post of his log..T Nation style, and begin adding in specific exercises for my cro magnum posture.

    Very exaggerated upper back, and a .... inversely exaggerated lower (probably a word I'm sure).

    Time to fix it.
     
  20. redjako

    redjako Red Belt

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    3 MRI's this morning, Lumbar, Cervical and Brain.


    Lumbar: potential herniated disk (from an orthopedic DR examining me last week)

    Cervical: DR says I "could" have a slipped disk

    Brain: Whenever I'd do tabata jumprope I'd begin to black out, and feel like my brain was exploding.


    I since found thats very dangerous, so he's ruling out tumor to focus on other shit.


    Logs not being updated, as I'm not doing anything. Very sedentary, but, this week will do some light yoga and walking for (goal) 1 hour per day (more likely, 4x a week) for rehab.

    Hurts to walk, hurts more to sit...herniated disk ftw.



    Will update this more when I'm actually doing Weights.
     

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