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Ty's Achy Bones Journal
- Thread starter trainerty
- Start date
Hey Justin: 38 yrs here...I don't mind
Day1 Week5 Base Hypertrophy
3x15 protocol all week
1. BB Squats
Had to elevate feet and the annoying pain in left groin and knee
x15,95x15,95x15 - sad city
2. Snatch grip RDL
Left elbow flared up did 2 sets
135x15, 135x6
crap - did what I could and got out of there
Day1 Week5 Base Hypertrophy
3x15 protocol all week
1. BB Squats
Had to elevate feet and the annoying pain in left groin and knee
x15,95x15,95x15 - sad city
2. Snatch grip RDL
Left elbow flared up did 2 sets
135x15, 135x6
crap - did what I could and got out of there
Hey Justin - Snatch grip places a good deal of stress on the grip and oreamr muscles. Really good for muscles in charge of holding the arms in a wide position below the hip while keeping shoulder blades somewhat close. The way I do this exercise there isn't a back stretch. The opposite happens. The back muscles are pretty tight. Back of the legs get a good active stretch on the negative portion of the lift.
Day2 Week5 base hypertrophy
wanted 3x15
DB Bench between neutral and prone grip 3x130x11,12,7
s.s.
DB 1 arm rows 3x65x10ea,12ea,7ea
Cable seated 1 arm row prone grip 3x80x8ea
s.s.
Bent knee bench dips 3x10
Day2 Week5 base hypertrophy
wanted 3x15
DB Bench between neutral and prone grip 3x130x11,12,7
s.s.
DB 1 arm rows 3x65x10ea,12ea,7ea
Cable seated 1 arm row prone grip 3x80x8ea
s.s.
Bent knee bench dips 3x10
Hey Justin - Snatch grip places a good deal of stress on the grip and oreamr muscles. Really good for muscles in charge of holding the arms in a wide position below the hip while keeping shoulder blades somewhat close. The way I do this exercise there isn't a back stretch. The opposite happens. The back muscles are pretty tight. Back of the legs get a good active stretch on the negative portion of the lift.
Day2 Week5 base hypertrophy
wanted 3x15
DB Bench between neutral and prone grip 3x130x11,12,7
s.s.
DB 1 arm rows 3x65x10ea,12ea,7ea
Cable seated 1 arm row prone grip 3x80x8ea
s.s.
Bent knee bench dips 3x10
Day2 Week5 base hypertrophy
wanted 3x15
DB Bench between neutral and prone grip 3x130x11,12,7
s.s.
DB 1 arm rows 3x65x10ea,12ea,7ea
Cable seated 1 arm row prone grip 3x80x8ea
s.s.
Bent knee bench dips 3x10
Day4 Week5 base corrective and plyo
Body giving me subtle warnings to take care of issues before they become problems. So using this day to do it.
Morning:
Foam Rolling and Stretches and corrective drills
Evening
Dynamic warmup
circuit
Supine hip thrust 2x15
1 Arm wall presses
x8ea
x5ea
Rim jumps to soft landing with squat 2x16,8
Technical Snatch training with heels elevated
2x8
Body giving me subtle warnings to take care of issues before they become problems. So using this day to do it.
Morning:
Foam Rolling and Stretches and corrective drills
Evening
Dynamic warmup
circuit
Supine hip thrust 2x15
1 Arm wall presses
x8ea
x5ea
Rim jumps to soft landing with squat 2x16,8
Technical Snatch training with heels elevated
2x8
Hey Justin - Snatch grip places a good deal of stress on the grip and oreamr muscles. Really good for muscles in charge of holding the arms in a wide position below the hip while keeping shoulder blades somewhat close. The way I do this exercise there isn't a back stretch. The opposite happens. The back muscles are pretty tight. Back of the legs get a good active stretch on the negative portion of the lift.
I would think that the wider grip would get more of a pull coming up in your back, but when you put it that way, it makes sense seeing as your body has to travel closer to the floor due to gripping the bar wide.
Hey Justin: I dont try to touch the floor with the bar after the initial lift off which I do with a normal or "russian" deadlift. My back would stretch if I allowed it to "round". I have seen this done, but I fnd it too risky and whatever benefit is received is not worth the risk IMHO.
Had to skip workout today. Started fasting this morning based on the book Eat Stop Eat...ya....no energy for much.
Had to skip workout today. Started fasting this morning based on the book Eat Stop Eat...ya....no energy for much.
Intermittent fasting. Great fun. Especially on your first day. I use the LeanGains template, but am far too lazy for it to be legit LeanGains. It's basically "Skip breakfast, but don't call it skipping breakfast or everyone will think it's unhealthy and bad for your metabolism, so call it intermittent fasting instead and they'll think you do yoga and will be beautiful until you turn 120 and dissolve into pure energy because health nuts like you don't actually die." I remember the first day I did it, I was going bat**** insane until I finally ate, not from the physical need to eat, but because it was challenging a couple decades worth of programming that says: "You wake up and then you eat."
Hey Goldfish:
Sounds like a interesting...fasting how long in hours? Maybe 12 or 18 hours?
I knocked out 24 hours fasting....no real issues besides the freak out point around training time...seemed the only time I was thinking I GOTTA EAT!
Bad workout today...too lame to record. Changing up immediately to assess joint ability in different exercises...will start a form of AA training Wed. Taken tomorrow off. One of those days
Sounds like a interesting...fasting how long in hours? Maybe 12 or 18 hours?
I knocked out 24 hours fasting....no real issues besides the freak out point around training time...seemed the only time I was thinking I GOTTA EAT!
Bad workout today...too lame to record. Changing up immediately to assess joint ability in different exercises...will start a form of AA training Wed. Taken tomorrow off. One of those days
I typically go about 12 hours on, 12 hours off. Sometimes I go longer without eating, sometimes shorter. The strict LeanGains approach is 8 hours on, 16 hours off. I'll vary things depending on this strange experience I sometimes have called an appetite.
I always make sure I've broken my fast before training, even if that just means having had a glass of milk (which I actually find is just about perfect for me as far as pre-workouts go). I won't attempt anything more intense than walking with a bit of direction without having eaten anything beforehand -- intense activity requires more glycogen, stored in the blood, which there's not a lot of when you're fasted. Good way to go unconscious, as I've learned the hard way. If passing out isn't bad enough on it's own, that's a step in the direction of a hypoglycemic coma, which can kill you. Not worth it in my books.
I always make sure I've broken my fast before training, even if that just means having had a glass of milk (which I actually find is just about perfect for me as far as pre-workouts go). I won't attempt anything more intense than walking with a bit of direction without having eaten anything beforehand -- intense activity requires more glycogen, stored in the blood, which there's not a lot of when you're fasted. Good way to go unconscious, as I've learned the hard way. If passing out isn't bad enough on it's own, that's a step in the direction of a hypoglycemic coma, which can kill you. Not worth it in my books.
I sometimes fast for over 8 hours at a time, but I have to put myself to sleep for that. During waking time I tend to try not going too many minutes without eating unless approaching workout time. Not sure this would be called fasting.
Hey Goldfish - I've hit that hypo-glycemic wall a numerous times in the past and for me consuming some calories (much like you) is a must. I ended up experimenting with 24 hours. My last fast was almost 32 hours. I think I'll leave it there for a max duration. Both times just water and coffee to get me through. I will probably knock out another 20-24 hour fast starting 8:00 tonight or so. Thanks a lot for the tips!
Hey Crazy - I would definitely say that is not considered fasting LOL
Day1 Week1 AA/ Assess
Had a bit of trouble getting into the gym last week. Ended up doing smaller workouts at home just to keep the workout momentum going. Back in the gym this week.
1. BB Clean and Jerk 45x25 - second set switched to BB OVHD Lunges 45x22
- right wrist flared up couldnt clean even this light weight...switched to the lunges.
- left knee stiffness and slight pain
2. BB RDL 2x205x4,5
3. BB Jammers 80x8each
- left shoulder a bit "if-ee" dropped the 2nd set
4. BB Sumo 2x225x5
5. BB Clean and Squat 95x4 - sharp pain right wrist had to stop
Assess and reconfig :confused4:
Hey Crazy - I would definitely say that is not considered fasting LOL
Day1 Week1 AA/ Assess
Had a bit of trouble getting into the gym last week. Ended up doing smaller workouts at home just to keep the workout momentum going. Back in the gym this week.
1. BB Clean and Jerk 45x25 - second set switched to BB OVHD Lunges 45x22
- right wrist flared up couldnt clean even this light weight...switched to the lunges.
- left knee stiffness and slight pain
2. BB RDL 2x205x4,5
3. BB Jammers 80x8each
- left shoulder a bit "if-ee" dropped the 2nd set
4. BB Sumo 2x225x5
5. BB Clean and Squat 95x4 - sharp pain right wrist had to stop
Assess and reconfig :confused4:
An old running buddy of mine, half marathon specialist with faster pace, tried competing in a marathon with me, not his first but first with me in it. He went hypoglycaemic 1.5 miles from the finish by trying to keep pace with me beyond his normal range. I ran on wanting a good time after checking he was OK to leave.
At the finish line he limped over around 15 minutes after me, grabbed super sweet tea and laid on the grass. His landlady was the caring and over protective sort, came over, lifted him into her arms with his feet on the floor and head over her shoulder saying 'My baby, what have they done to you?' while patting his back with him unable to move away.
Being the sort of supportive crew distance runners and general fitness fanatics are the entire contingent of the running club present set about laughing uncontrollably. We did let him forget about it of course, after a few years when he'd done something more embarrassing.
I remember calculating the energy I would need to complete a marathon recently and being outright terrified. I'm not planning to do one having worked too hard to be 1.5 times my marathon weight but it was around 3.600 calories for one race, massively more than I used to burn and it would take me an age by comparison. Sticking with lunch runs and occasional others.
The last time I spent over 32 hours without eating I was in a coma being fed on a drip. I don't do fasting.
At the finish line he limped over around 15 minutes after me, grabbed super sweet tea and laid on the grass. His landlady was the caring and over protective sort, came over, lifted him into her arms with his feet on the floor and head over her shoulder saying 'My baby, what have they done to you?' while patting his back with him unable to move away.
Being the sort of supportive crew distance runners and general fitness fanatics are the entire contingent of the running club present set about laughing uncontrollably. We did let him forget about it of course, after a few years when he'd done something more embarrassing.
I remember calculating the energy I would need to complete a marathon recently and being outright terrified. I'm not planning to do one having worked too hard to be 1.5 times my marathon weight but it was around 3.600 calories for one race, massively more than I used to burn and it would take me an age by comparison. Sticking with lunch runs and occasional others.
The last time I spent over 32 hours without eating I was in a coma being fed on a drip. I don't do fasting.
Hey Crazy - Marathon madness...I love the motivation to push a person to compete in something that painfully painful just to be painful. Definitely crazy stuff to me.
Hey Justin - I use 2 heavy plates (flat on the floor and touching) to create a "wedge". It seems to be just enough to keep the barbell from going all over the place.
Day3 Week 1 AA mixed with APRE
coming off another 24 hour fast. Nothing hard...was salivating as I cooked a meal.
Did Active stretching after each exercise for first set....no rest for second set
1. Alt. DB Press and Back Lunges with DB Back Lunges 2x20,30x3min
2. DB Bentover Rows Neutral grip 60x8,80x7
3. DB Bench Press (left upper bicep...fearful tension) 2x130x8,8
4. DB Hammer Curls 60x8,70x6
5. 1 Arm DB Swing 55x6 each
6. Bridge of bench and hold with 1arm db press 30x8each
body responded a lot better
Hey Justin - I use 2 heavy plates (flat on the floor and touching) to create a "wedge". It seems to be just enough to keep the barbell from going all over the place.
Day3 Week 1 AA mixed with APRE
coming off another 24 hour fast. Nothing hard...was salivating as I cooked a meal.
Did Active stretching after each exercise for first set....no rest for second set
1. Alt. DB Press and Back Lunges with DB Back Lunges 2x20,30x3min
2. DB Bentover Rows Neutral grip 60x8,80x7
3. DB Bench Press (left upper bicep...fearful tension) 2x130x8,8
4. DB Hammer Curls 60x8,70x6
5. 1 Arm DB Swing 55x6 each
6. Bridge of bench and hold with 1arm db press 30x8each
body responded a lot better
Marathon made sense to me when I was so much lighter. I ran at the same pace regardless of distance, so 5k most beat me, 5 miles still most, 1/2 marathon a lot less beating me, marathon people just ended up wondering what the heck was going on when I didn't slow down.
I did have the worlds worst sprint kick which meant most who ran with me beat me in the last mile.
I remember nearly putting my foot in it a few years ago when a boss of mine had taken part in a half marathon and complaining about his pace. I was about to say as long as it wasn't below 2 hours that's respectable and changed the 2 to 3 at the last moment. He'd taken 02:45 or near as, a pace I would expect to get close to walking. He belongs to a group I never understand, people who enter competitions but hardly ever train then wonder why they suffer after.
Pardon my ignorance, what are you calling a jammer?
I did have the worlds worst sprint kick which meant most who ran with me beat me in the last mile.
I remember nearly putting my foot in it a few years ago when a boss of mine had taken part in a half marathon and complaining about his pace. I was about to say as long as it wasn't below 2 hours that's respectable and changed the 2 to 3 at the last moment. He'd taken 02:45 or near as, a pace I would expect to get close to walking. He belongs to a group I never understand, people who enter competitions but hardly ever train then wonder why they suffer after.
Pardon my ignorance, what are you calling a jammer?
Hey Crazy - glad to hear you held your pace regardless the distance...Haha! Your boss sounds like he is in the "first learn to walk fast and strong before you kill yourself with a marathon" Group
Jammer - bodybuilding.com/exercises/detail/view/name/single-arm-linear-jammer
something like that
Friday bodyweight AA
Total 300 reps from all exercises
1. pushups
2. mark verstegen lunges
3. side plank crunches
4. gray cook plank pattern
5. dead bugs
6. SLDL
Jammer - bodybuilding.com/exercises/detail/view/name/single-arm-linear-jammer
something like that
Friday bodyweight AA
Total 300 reps from all exercises
1. pushups
2. mark verstegen lunges
3. side plank crunches
4. gray cook plank pattern
5. dead bugs
6. SLDL