2017-09-15 training log

Geez… it must have been International Arm Day at the gym today. Everybody was kung foo curling.

The switch away from supersets to just alternating is good. My session is taking longer, but I am getting more out of it. Pushing most sets to failure, trying to get out of it as much as I can. Apart from the first two heavy exercises, everything else I really try to work by pure muscular contraction – especially the cable exercises, which lend quite well.

Feeling good about the adjustments. Will stick with this for a bit.

I’m starting to wonder if this may be my general programming approach: more bodybuilding-like, but still with some strength-building elements. It’s certainly proving to be more friendly to my body, and while I’m not building strength as quickly as I’d like, there’s still progress and it feels like solid progress. I need more weeks of this under my belt to make a better evaluation, but so far so good.

  • BB Curls (elbows in, wider grip)
    • 55 x 8
    • 65 x 7
    • 75 x 6
    • 85 x 5
    • 95 x 4
    • 105 x 3
    • 85 x 12 (AMRAP)
    • 85 x 6 (50%)
  • Close-Grip Bench
    • bar x 10
    • 105 x 8
    • 125 x 7
    • 145 x 6
    • 185 x 5
    • 205 x 4
    • 225 x 3
    • 195 x 12 (AMRAP)
    • 195 x 6 (50%)
  • Incline Hammer Curls (3 second eccentric, go to failure, then stand and do AMRAP alternating supinated curls)
    • 25e x 12
    • 25e x 12
    • 25e x 9
  • Standing French Press
    • 75 x 15
    • 75 x 15
    • 75 x 15
  • Cable Curl (hold/sqeeze at top)
    • 50 x 35
    • 50 x 24
    • 50 x 21
    • 40 x 5 (drop)
    • 30 x 5 (drop)
  • Rope Pressdowns (First 20, twist out hands at bottom; remainder straight hands pushed to failure)
    • 60 x 40
    • 60 x 40
    • 60 x 31
    • 50 x 6 (drop)
    • 40 x 5 (drop)

2017-09-14 training log

I still don’t feel like I have this day dialed in.

It’s generally ok, but it feels like my back could take a little more work to maximize results, especially as I’m trying to up perceived intensity.

My thinking:

  • Drop the face pulls, not entirely, but lower the weight and maybe just 2 sets. I shouldn’t get any work from these, just some blood pumping.
  • Drop pull-ups. I want to continue doing some sort of “up”, but they all seem to be the biggest thing aggravating my arm pain. So, they gotta go.
  • Keep the BB rows as-is, for something heavy-ish.
  • Keep shrugs, but let the higer-rep sets go to true failure instead of straight-setting it.
  • Add in cable rows, moderate reps (8-12). I need to see if the gym has such a bar, but hopefully a wide, neutral-grip. The seated cable row machines there have the pulleys slightly high (i.e. not pulling at belly-button level, more like mid-chest), and I think a wide, neutral-grip would be good here. Straight sets, like 3-4×8-12. MIGHT add drop-set at the end.
  • Then keep pulldowns but I might change to underhand grip — have to see how my biceps handle it. Same straight sets, with a drop-set at the end.

I think this will provide a little more volume, a little more intensity.

As for today, not bad. I do think it’s too much with the face pulls – tiring out the small upper-back muscles and so things like pull-ups suffer. Still, pull-ups mostly suffer because I’m fat and weak. 😉 But yeah, they continue to cause me more problems than anything else, so they get shelved for now.

BB rows are fine. I like going a little heavy, a hint of english (not doing Pendlay Rows), but ensuring the back is pulling, full scapular retraction and then extension, etc..

Shrugs are always amusing. I want to get more out of them tho, hence the push to failure.

And the pulldowns were kinda fun because yeah… drop sets are somehow more magical for me now than ever before. I really put “just contract the muscle” into them (vs. trying to move the weight, trying to get another rep), and gah… it’s good.

  • Face Pulls
    • 75 x 25
    • 75 x 25
    • 75 x 29
  • Pull-Ups
    • BW x 3
    • BW x 3
    • BW x 2
  • Barbell Rows
    • 115 x 8
    • 135 x 7
    • 155 x 6
    • 175 x 5
    • 195 x 4
    • 205 x 3
    • 165 x 12 (AMRAP)
    • 165 x 6 (50%)
  • BB Shrugs
    • 285 x 8
    • 285 x 8
    • 205 x 20
    • 205 x 20
  • Close-grip Pulldowns
    • 130 x 12
    • 130 x 12
    • 130 x 12
    • 130 x 10
    • 115 x 3 (drop)
    • 110 x 3 (drop)

2017-09-12 training log

Felt stiff this morning. Feeling better overall due to the stretching and body work I’m doing — twisting the spine is huge. I mean, most of the movements and work I do has no twisting, and even much of my life has no twisting. It stands to reason I’d get stiff and inflexible along those lines. So working in more of those movements as I stretch and roll? It’s been wonderful.

Anyways, the work-up was nothing of note. Keeping tight, slow descent, really working to keep the bar centered over mid-foot. I did up the top-weight 5# just because. And on the AMRAP I probably could have eeked out a 15th but I felt better to just leave it. This will make me repeat the whole thing next week, and next week I want overall performance to be better. THEN I can up the weight across the board. One interesting thing is I paused between each AMRAP rep just to breathe — pacing. Well, that actually stressed me differently, because I found my back tiring out much sooner because it just had more time under tension, vs. repping it out. Interesting observation.

Stiff-legs are fine; finally hitting a weight/rep that’s taxing me.

Lunges. I hate them. 🙂

  • Squat
    • bar x 5
    • 135 x 5
    • 165 x 4
    • 195 x 3
    • 245 x 2
    • 275 x 1
    • 305 x 1
    • 325 x 1
    • 295 x 3
    • 245 x 14 (AMRAP)
  • 1″ Deficit Stiff-Leg Deadlift
    • 255 x 8
    • 255 x 8
    • 255 x 8
  • Walking Lunges
    • BW x 20e
    • BW x 15e
    • BW x 10e
    • BW x 5e

2017-09-11 training log

Today brought everyone out — gym was crazy busy. This is why I like being an early person — get the optimal racks and equipment. 😉

That said, sometimes I do wish for fixed benches. Having to set the hooks, bars, bench, etc. every time gets things slightly off. And today was no fun, because I hit the hooks a couple times and really threw myself off. My own fault, as I need to make sure to keep positioning and checking the position of things, like if the bench may have slid back a bit. It’s just more learning the new gym, the new equipment.

Incline work went quite well. I think I will up the weight 5-10# next session on the work-up, because that 225 goes up so fast, so easy. I also had the thought today about dropping the incline angle. I’m setting it at about a 45º angle, but I’ve wondered about going 30º or so. Mostly to start to see if I can get back to flat benching. I’m thinking that after this hypertrophy block I might do something like basebuilding for 6 weeks or so, and if I do that I want to flat bench. Anyways, if I do increase the weight, the AMRAP will stay where it is. I might have felt different, but I hit the hooks on this and it threw me off. I want to get a clean 12 and 6 before I up the weight there.

DB benching continues to be awesome. I love this scheme.

Flies were fine. I’m going to keep the weight here but move to a max of 15 reps before I up the weight again.

Pressing. Man, part of me wants to get back to a 5/3/1 style where I press heavy on the regular. I do miss that.

Then the raises. I really don’t care much about reps here, just making pain. And when I do those final burns, to make sure the movement is purely from muscular contraction. It hurts, it hurts. But I am seeing some nice results.

20 on the elliptical. Then all that rolling and stretching. It’s helping me so much. Heck, there was something in my lower lumbar vetebrae that popped the other day, because I could finally stretch/twist through enough. It was… amazing. The past some weeks (months?) I’ve been feeling all this low back pain/discomfort, that was starting to really worry me. But that’s all it was — a “stuck” vertebrae. One that popped, oh it was glorious. Now everything feels awesome. And this is how it often goes. Muscles are all tight, things get “locked” in weird ways, stretch and let things relax and release, and boy does everything release eventually. And then things are SO much better.

  • Incline Press
    • bar x 10
    • 115 x 5
    • 135 x 4
    • 155 x 3
    • 175 x 2
    • 195 x 1
    • 215 x 1
    • 225 x 1
    • 185 x 12 (AMRAP)
    • 185 x 5 (50%)
  • DB Bench Press (pause at bottom, get the stretch)
    • 40e x 10 (warm up)
    • 55e x 8 (warm up)
    • 90e x 8
    • 65e x 14
    • 40e x 22
  • DB Flat Flies
    • 25e x 12
    • 25e x 12
    • 25e x 15
    • 20e x 6 (drop)
    • 15e x 5 (drop)
  • Press
    • 115 x 10
    • 115 x 10
    • 115 x 8
  • Front Plate Raise (tri set)
    • 45 x 12
    • 45 x 9
    • 45 x 7
  • DB Lateral Raise (tri set)
    • 15e x 10
    • 15e x 7
    • 15e x 5 (then burns)
  • Rear Lateral Raise (tri set)
    • 12e x 10
    • 12e x 10
    • 12e x 8 (then burns)

2017-09-08 training log

The highlight of today wasn’t the workout, but all the after-work. I believe all the foam rolling, stretching, massage, and other bodywork I’m doing to myself is making a big and positive impact on my entire body, but especially my back and shoulder area. I’m still working on finding better ways to impact my shoulder/upper-back area, but it’s getting there. And overall, things are feeling MUCH looser, MUCH better. I’d like to hope this is going to improve my arm pain issues too, as I believe that is actually rooted in my shoulders.

Heck, just rolling a tennis ball under my foot (on the sole) for a few minutes is having a noticable impact and improvement. I used to use a lacrosse ball, but that didn’t work as well. The tennis ball works better because it squishes, so I get more contact and a spread-out force, instead of a pin-point force. Just push/stand “hard” and roll it everywhere on my sole. So much improvement.

I may skip cardio here and there, but I don’t want to skip this rehab work.

Anyways, arm day.

I made one big change: no more supersets. Instead, I alternate: all curl sets, then all close-grip, then all hammers, then all french press, etc.. I also changed to only have 1.5 minutes of intraset rest, trying to keep moving. I found that when I started a new exercise it went better because the muscle group was more rested. But as the sets went on, because of the drop in intraset rest, the sets actually got harder. I think this works better, if nothing else, it’s less of a logistical problem at the gym.

I did change my final biceps exercise to cable curls. Had to adjust the weight a bit to find the right spot (may drop it even a little bit more to hit even higher reps). But I dug it. What was especially cool was really feeling the isolation here – the curling felt like pure biceps contraction and nothing else, especially on the drop sets at the end.

So, I’ll probably go with this emotion for a bit.

  • BB Curls (elbows in, wider grip)
    • 55 x 8
    • 65 x 7
    • 75 x 6
    • 85 x 5
    • 95 x 4
    • 105 x 3
    • 85 x 10 (AMRAP)
    • 85 x 5 (50%)
  • Close-Grip Bench
    • bar x 5
    • 105 x 8
    • 125 x 7
    • 145 x 6
    • 185 x 5
    • 205 x 4
    • 225 x 3
    • 195 x 12 (AMRAP)
    • 195 x 5 (50%)
  • Incline Hammer Curls (3 second eccentric, go to failure, then stand and do AMRAP alternating supinated curls)
    • 25e x 12 (8 more)
    • 25e x 12 (3 more)
    • 25e x 10 (3 more)
  • Standing French Press
    • 75 x 15
    • 75 x 15
    • 75 x 10
  • Cable Curl (hold/sqeeze at top)
    • 60 x 23
    • 50 x 27
    • 50 x 18
    • 40 x 5 (drop)
    • 30 x 5 (drop)
  • Rope Pressdowns (First 20, twist out hands at bottom; remainder straight hands pushed to failure)
    • 60 x 40
    • 60 x 33
    • 60 x 25
    • 50 x 8 (drop)
    • 40 x 8 (drop)

2017-09-07 training log

Today didn’t start out so great. My arm pain flared up yesterday pretty bad. I was hauling some 50 lb bags of corn and somehow that caused my biceps and forearms to hate life. My grip strength dropped as well. Not good. Felt a little residual this morning, and things didn’t start off so great. Pull-ups not only dropped in reps, but they were hurting – enough that I told myself if this gets worse I was going to pack it in and go home.

However, things actually got better as I went along. Yes I still felt weaker overall today due to the problems, but after rows things just felt better, and I’m still feeling better here a couple hours later at home. I’ll see how I feel tomorrow.

Anyways, not too much to say. Adding in some intensity techniques. I need to up the weight on shrugs. That’s about the only other comment I have right now.

  • Face Pulls
    • 75 x 25
    • 75 x 25
    • 75 x 20
  • Pull-Ups
    • BW x 4
    • BW x 3
    • BW x 2
  • Barbell Rows
    • 115 x 8
    • 135 x 7
    • 155 x 6
    • 175 x 5
    • 195 x 4
    • 205 x 3
    • 165 x 11 (AMRAP)
    • 165 x 6 (50%)
  • BB Shrugs
    • 275 x 8
    • 275 x 8
    • 185 x 20
    • 185 x 30
  • Close-grip Pulldowns
    • 125 x 12
    • 125 x 12
    • 125 x 12
    • 125 x 12
    • 110 x 4 (drop set)
    • 95 x 3 (drop set)

Getting prepared for a hurricane

Typically when people hear the word “prepper”, they think of crazy rednecks storing ammo and food in underground bunkers bracing for the zombie apocalypse. While there is certainly some truth to the stereotype, most “preppers” are just normal people with forethought. People who acknowledge and accept there is risk and danger in the world, and prepare accordingly so when bad things happen the experience isn’t as painful and the recovery is faster. It’s the reason for wearing seat belts, for having insurance, for having smoke detectors and fire extinguishers. It’s the old adage of “an ounce of prevention is worth a pound of cure”.

We Texans are still dealing with the after-effects of Hurricane Harvey. Now Hurricane Irma – the most powerful Atlantic hurricane ever – is destroying the Caribbean, and on its way to Florida.

The time to prepare is now.

Time is your most important factor. You can use it to your advantage, or to your detriment. The sooner you take positive action towards improving your situation, the more you work to be ahead of the masses, the easier and better things will be for you. If you wait until the last minute, you’ll be competing with the crowds for scarce resources and that won’t be fun.

As a simple example, my wife and I started hearing about Harvey early in the week. We immediately went into action, doing extra grocery shopping, scrubbing the bathtubs to fill with water, fueling up all the vehicles, etc.. All store shelves were stocked, no lines at the gas pumps, no pressure, no nothing. We were even able to order a few things off Amazon Prime and bought a few movies in the iTunes Store. It was a fairly stress-free run up to Harvey’s landfall. But we had many friends that waited until the last minute, dealt with shortages, long lines at the store, and just a general no-fun time. Use time to your advantage.

Things to do

One could write volumes about preparedness – it’s a deep and broad topic. But now is not the time to study deeply, now is the time to take what actions you can.

An colleague of mine, Mark Luell, posted a good list of immediately actionable items to Facebook. I’ve used that list as a starting point, elaborated on a few points, made some edits and additions.

  1. For a big storm, it’s good to have enough water to drink for 7 days. The water does not have to be bottled. You can simply buy water containers and fill them with tap water. A general guideline is 1 gallon per person per day, but that’s only a guideline. For example, if you opt to use freeze-dried food, you will need more water to handle the food rehydration (in addition to drinking). When in doubt, opt for more water.
  2. Fill your bathtub with water. If your bathtub leaks or slowly drains, get a large plastic sheet to line the tub. You can use this water to flush the toilet (pour a scoop of water into the toilet bowl), and for basic cleaning.
  3. Have enough food on hand to eat for 7 days. Food bars and other packaged food can be good. Consider how the food would be prepared and how your means of preparation work. If electricity goes out, freezers will melt, refrigerators will warm, food can spoil, microwave ovens won’t work, etc.. Have food that can survive at room temperature (e.g. canned goods), and be eaten without much prep. Gas stoves are useful; don’t forget the matches. It won’t be gourmet, but you’ll live. Oh, and don’t forget a hand-operated manual can-opener.
  4. Don’t forget your pets. Make sure they will have enough food and water. Other things, like litter or how puppy will go to the bathroom. Gather up any vet records that may be necessary in case they have to be kenneled/sheltered.
  5. Buy a large number of Ziploc-like plastic bags, both large and small. You’ll use them to protect papers and other valuables. Also, you can fill them 3/4 full of water, then stuff your freezer full. Do this early to ensure they are frozen by the time the hurricane hits (and power goes out). What keeps our refrigerators and freezers cold is the thermal mass within — an empty fridge will get warmer faster, so having more stuff in there to retain cold is good. And these will eventually provide another source of water too. BTW, do not set your fridge to the lowest setting.
  6. If you have ice makers, do the same thing. Put the ice in freezer bags, fill space in your freezer. Let the ice makers run and keep doing this.
  7. You can also use up your perishables now to make more room for these “fillers”.
  8. Get a portable radio that receives AM and FM. NOAA weather radio is good too, but may not always have information on evacuations and other instructions. Batteries are good. And they do make “survival radios” that have things like hand cranks so the radio can function if the batteries go out. Some of these also have ports that let you plug in your phone so you can sit there and crank away and slowly charge your phone.
  9. Get LED flashlights and batteries. Lanterns are nice too, so you can light a room and set the lighting on a table (instead of always having to hold it). Headlamps are useful too. Oh yeah, did I say you need batteries? Don’t skimp; get quality ones. Make sure all lamps/lights are working, with fresh batteries, and then staged in well-established locations so you can find them in the dark if needed.
  10. We live life on our mobile phones. How will you keep yours running? Again, one of the hand-crank radios can help, but they are slow. There are battery packs and other solutions, like Goal Zero products.
  11. Get large plastic bags. They are invaluable for keeping things dry.
  12. Get large plastic boxes. If you put valuables, photos, papers, inside plastic bags inside plastic boxes, they have a better chance of weathering the storm.
  13. Get plastic sheeting and plenty of duct tape. Gorilla Tape sticks pretty darn well. Don’t get cheap stuff that sticks to nothing, especially when wet.
  14. Do your laundry, now.
  15. Fill up all vehicles with gas. Check tires. Check oil. Check other fluids. Make sure your vehicles are running well.
  16. Get cash. Credit card networks may well be down. ATMs may be empty due to a rush. Cash to buy gas, tolls, food, whatever you might need.
  17. Important documents can be screenshotted (just put them on the table and snap a pic with your phone), then emailed to yourself or saved in a safe could storage (e.g. Dropbox). Originals can be sealed in plastic bags and taken with you.
  18. If you have to evacuate, what is your plan? Where are you going to go? Are you certain you’ll be able to get there? Are you certain you’ll have room/board once you arrive? Be sure these plans are shared with family and friends.
  19. If you have any heirlooms that you can’t part with, do what you can to preserve them. Again, putting in plastic bags and boxes, putting them in a high place (e.g. second story), etc..
  20. If you have firearms, ensure they are properly secured.
  21. Consider putting old rags and towels on windowsills. Water can seep in because of rain and wind pressure.
  22. If you have shutters or need to take care of things outside the house, do so NOW. Bring things in, secure things down. The sooner you do this, the more time you have to handle it if things go wrong and/or if you need to get additional supplies.
  23. Do you have enough of any medications to get you through an extended period? If any medications need refrigeration, what steps can you take to ensure they will be alright?
  24. Ensure you have enough feminine hygiene products to get through.
  25. Don’t be afraid to leave, if that’s the best course of action. Trust your gut. Yes it’s hard to leave home, but it is just “stuff” — your life is more important. And again, the sooner you take this action the better, because if you leave when everyone else opts to leave then the roads will be jammed, gas will be harder to come by, etc..

Look at your life and lifestyle. Yes it will have to be abridged, but with some forethought and creative planning, you can make things work. For example, you may not use dry shampoo or take sponge baths, but that may be how you get through an extended period of no power and water.

Also, you may feel totally overwhelmed, like you can’t do it all and you need to do more. That’s ok, that’s normal. Do what you can. Every bit that you do improves your situation. After it’s over, you’ll see where you can improve and that will be the time to work on those areas so next time you’ll be even better prepared.

Consider as well, if you do all of these things and nothing comes of it? What was the harm? We braced ourselves for Hurricane Harvey because all forecasts were pointing to Austin getting hammered. But then as the storm grew closer, the track changed and Austin narrowly missed serious pain (but just 1 county to the east got hit hard). So we lucked out. Did preparation cause any pain or problem for my family? Not really. In fact, a lot of the additional food and water we just turned around and donated to the relief efforts. As well, some of the preps got us better situated for the next thing that may happen (e.g. I bought a new weather radio because the old one was dying, and this new one has a USB port).

Preparation doesn’t have to take a lot of work. The more you think about it, the more you do it, the more it just becomes part of your lifestyle and general mode of living. It brings a great deal of peace of mind, and that’s something we all appreciate. But the trick is that you can’t put this off — start now.

2017-09-05 training log

This is working well, but some things are not so well.

Squats themselves are great. I’m enjoying the work up, the top set, then the pyramid down with the triple and the AMRAP. It feels good. I’m going to stick with this work-up for now, and when this AMRAP maxes out I’ll probably bump everything up 5-10 lbs.

The deficits work well, and the lunges — tho I hate them — are good for me.

I’m still trying to find something with my lower back and hamstrings. Reverse hypers made things scream. So today I thought maybe I could try the glute-ham raise. Well, that didn’t last long. I’m not exactly sure what it was, but it was not fun. Either it was the same nerve pain, just flaring up in a different way, or it was just the load on my hams being something totally new and maybe too much for them. I really don’t know, but it was not a good pain.

At this point I’m actually getting a little concerned about what’s up with me. As for how to deal with it, don’t know yet. Still gathering data.

Anyways, if it means I just have to do things like leg curls and stiff-legs for my hams, then so be it. But still, I’d like to try to figure out what the deeper issue is and see if I can fix it.

  • Squat
    • bar x 5
    • 135 x 5
    • 165 x 4
    • 195 x 3
    • 245 x 2
    • 275 x 1
    • 305 x 1
    • 320 x 1
    • 295 x 3
    • 245 x 12 (AMRAP)
  • 1″ Deficit Stiff-Leg Deadlift
    • 245 x 8
    • 245 x 8
    • 245 x 8
  • Walking Lunges
    • BW x 15e
    • BW x 15e
    • BW x 15e
    • BW x 5e