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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Mon Jun 10, 2013 9:55 pm 
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Gorilla
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Location: Idyllwild, CA
I lied. I ran 3.75ish miles in 30 min.

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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Tue Jun 11, 2013 1:12 am 
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Cellar Yeti wrote:
I lied. I ran 3.75ish miles in 30 min.

Nice work, getting faster for sure :wink:

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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Tue Jun 11, 2013 11:36 am 
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Gorilla
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Location: Idyllwild, CA
Mini Forklift Ⓥ wrote:
Cellar Yeti wrote:
I lied. I ran 3.75ish miles in 30 min.

Nice work, getting faster for sure :wink:


I'm at sea level and it was 70 degrees. ):

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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Tue Jun 11, 2013 2:27 pm 
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Gorilla
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Joined: Wed Jun 16, 2010 2:13 pm
Posts: 988
Location: Idyllwild, CA
6-11-13 1hr 5 min
1 leg DB squat 150x5 140x8 130x10 > 156/146/136
Weighted pullups 75x4 55x8 42.5x10 0x12 > 77.5/57.5/45
Leg Press 225x20 250x15 275x15 > X [300]
Calf raises 205 x15x15
DB side raises 2x65 x10x10 > 2x68

Felt good. (:

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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Wed Jun 12, 2013 10:40 pm 
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Gorilla
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Joined: Wed Jun 16, 2010 2:13 pm
Posts: 988
Location: Idyllwild, CA
6-12-13
Went to the beach with mom today. Lots of walking, about 8-9 miles for myself.

Also went for a run when I got home even though my ostomy bag was leaking, 3/4 through the run it started to feel wet and cold; I ignored it, you know, stoma isn't the boss of me. Got home, peeled back my shorts to discover my side was covered in blood. The little guy must have gotten cut up by the bouncing ostomy bag. Oh well, quick shower, fresh bag and life goes on. Guess I won't be running with a leaking bag again.

At least I got a good run in (: 3 3/4 mile in less than 30 minutes.

I'm a little over my running quota for the week. I feel fine but I should'a only done 3 miles each day, I'll rest for two solid off days or one solid rest day and a half run day depending on what the boss man wants from me when I get back home.

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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Fri Jun 14, 2013 10:08 pm 
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Gorilla
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Joined: Wed Jun 16, 2010 2:13 pm
Posts: 988
Location: Idyllwild, CA
This is from yesterday, was busy on my last day in San Diego and today getting home, did not have time to update.

6-13-13
BB bench press 195x5 200x4 205x2 175x8 160x10 140x10 > X
Dips 87.5x4 62.5x8 50x10 25x12 > 90/65/52.5/25
DB chest flyes 2x60x5 2x50x8 > 63
BB shoulder press 100 x8x8 > X

This was an interesting chest day. I had access to a bench with safety spot bars so I went balls out testing my strength. Mind you I have not tested my legit BB bench strength since getting into lifting more seriously back in September 2012. So I was surprised after pyramiding in reverse that I ended up with 205x2, I know if I redid this chest day I could easily do 210-215 x4-5 starting fresh. This amazes me considering I remember working out at this very gym back in 2011 and fighting viciously to bench my body weight of 140 at the time.

I've injured myself yet again; this time I mistakenly asked someone to assist me on getting two 90s into position on DB bench. I should not have because I am not used to working on a bench vs the floor, 180 is not my maximum, I was struggling with 191 and vs injuring myself I decided to roll back 10lbs to 181. This 181 would not be difficult for me to roll off my step stool/crate setup for starting DB floor press but I am not used to kicking this heavy weight up on a bench. This was my mistake.

He was not strong enough to get the two DBs up, as a result he could not lift the left side 90, it dropped to my chest with the other 90 in my right hand still in the air, my body tried to balance itself and I felt my back twist and go out. That is why I moved to the barbell bench.

I've learned yet another valuable lesson. No working on unfamiliar equipment, as well as no uniateral deadlifts, no unilateral DB floor press, no heavy DB floor presses without a more sufficient self spotting rig (DBs hanging from chains in starting position)

This has made me think and re-consider my actions before I purchase more weight or equipment, would it not be better to either purchase a bench/rack/safety bar setup or improvise something just as sturdy and do BB bench vs. continuing to struggle with DBs? I know shoulder issues are common in BB bench but after some deliberation at lunch I've decided I could improve the directional force on my shoulders by perhaps finding something similar to an EZ bar but longer to bench with.

This will require some research and deliberation before I rehash my equipment wishlist.

In the mean time my back day is going to be severely truncated tomorrow. I will do weighted chin ups and bicep curls and MAYBE some 1 arm rows if I feel my back is up to it, then my new 2 days rest after this circuit (which btw has been working nicely)

On a side note I did dips on a solid dip station verses my suspension straps and was very pleased. I would very much like to work out a solution to do dips on a solid dip station instead of my straps from now on and am working on a cheap solution.

Sorry for another book.

<3

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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Sat Jun 15, 2013 2:26 pm 
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Gorilla
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Joined: Wed Jun 16, 2010 2:13 pm
Posts: 988
Location: Idyllwild, CA
6-15-13 50 minutes
Weighted chinups +87.5x4 +4 negatives 62.5x6 50x9 25x15 > Hold
1 arm DB rows 140.5x4 123x6 110.5x10 > Hold
Bicep curls 2x45.5 x8x8 > 48

Back felt a bit squirrely but I worked around it and got through the truncated session with no hiccups. It will be a week before I train back again and by then it should be in tip top shape.

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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Sun Jun 16, 2013 7:13 pm 
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Gorilla
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Joined: Wed Jun 16, 2010 2:13 pm
Posts: 988
Location: Idyllwild, CA
6-16-13
Rest today, but I worked for 4 hours and ended up burning around 500-750kcal. Manual labor is tough work.

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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Mon Jun 17, 2013 1:37 pm 
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Gorilla
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Joined: Wed Jun 16, 2010 2:13 pm
Posts: 988
Location: Idyllwild, CA
6-17-13
3.1 mile run, 35 minutes. Now that I am back up on the mountain a 3 mile run takes 35min or so. It's because the first 3/4 of my run is on an uphill gradient. The 80+ degree temps don't help.

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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Tue Jun 18, 2013 2:10 pm 
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Gorilla
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Joined: Wed Jun 16, 2010 2:13 pm
Posts: 988
Location: Idyllwild, CA
6-18-13 1 hr 10 min
1 leg DB squats 156x4 146x6 136x8 > 161/151/141
Weighted pullups +77.5x4 56.5x7 45x10 20x15 > 80/60/47.5/22.5
1 leg lunges 176 x8 > 181
Calf raises 196 x15x15 > X
Side raises 2x 63 x10x10 > 65.5

Went pretty hard today and everything feels good except my upper back which is still sore from the beating on back day. I didn't feel comfortable 1 arm deadlifting a 100+lb dummbell into position for 1 leg calf raises so I did lighter doubles; I may keep it this way to avoid injury.

Happy national picnic day, mom and I are going on a picnic. (:

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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Wed Jun 19, 2013 7:18 pm 
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Gorilla
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Joined: Wed Jun 16, 2010 2:13 pm
Posts: 988
Location: Idyllwild, CA
6-19-13
Rest today, ended up doing lots of walking, about 6 miles; half of it fasted.

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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Thu Jun 20, 2013 2:52 pm 
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Gorilla
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Joined: Wed Jun 16, 2010 2:13 pm
Posts: 988
Location: Idyllwild, CA
6-20-13 1hr 10 min
DB chest press 181x4 166x6 151x10 > 186/171/156
Weighted dips 87.5x4 62.5x7 50x10 25x12 > 90/65/52.5/25
DB chest flyes 2x63 x8x8 > 65.5
DB shoulder press 96 x8x8

I'm going to go back to DB push press for shoulders but keep the weight down.

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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Thu Jun 20, 2013 11:11 pm 
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Gorilla
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Joined: Wed Jun 16, 2010 2:13 pm
Posts: 988
Location: Idyllwild, CA
Newest piece of weightlifting equipment acquired. A folding step stool?
http://www.amazon.com/Plastics-101-6-Wh ... m_sbs_hg_4

I am a minimalist in a lot of aspects of my life. Weightlifting is no different. I don't own a lot of expensive designer equipment and the equipment I do own has multiple functions. I already own one of these step stools and use it a lot of DB chest press on the floor, I rest my dumbbell on top of one stool and a milk crate (which this new stool is replacing) and then roll the DBs off and start my lift. They are the perfect height off the ground for my short forearms, and they cup ever so slightly in the middle to hold the DB in place before I roll it off to start the lift, they are also tough as nails as when I dump the weight the stool usually gets slammed, hard; the little guy doesn't have a scratch! The crate I am using along side my current single stool has a lip on the bottom and often gets caught on the DB so I have to wiggle it free risking injury to myself and taking energy away from the lift; not so with the step stool, the weight rolls smoothly right off with little effort.

Other uses for one of these stools, or two? One arm bent over rows, 1 leg squats, step ups, jump squats, and reaching treats on the top shelf. (;

I also purchased 4x spring collars for added security when dealing with heavy loads.

You really don't need a ton of equipment or money to lift at home and get built. I have spent around 375 on ALL this equipment, and I could have paid less if I bought my iron used on Craigslist.

2x Olympic DB Collars
4x Spring Lock Collars and 4x Screw Down Collars
4x 2.5lb Olympic Weights
4x 5lb Olympic Plates
4x 10lb Olympic Plates
4x 25lb Olympic Plates
Suspension straps
Door-jam Pullup Bar
2x 9"x11" E-Z Fold Stools
Protective Flooring
Wrist Straps
Lifting Straps
Pillow(s)

This is my wish list, I will work on this as I get free of debt.
4x 35lb Olympic Plates
47" Champion Olympic EZ Curl Bar
Dip/Pullup/Chin Belt
Weight Tree

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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Fri Jun 21, 2013 2:55 pm 
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Gorilla
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Joined: Wed Jun 16, 2010 2:13 pm
Posts: 988
Location: Idyllwild, CA
6-21-13
3.1 mile run, 32 minutes.

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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Sat Jun 22, 2013 2:22 pm 
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Gorilla
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Joined: Wed Jun 16, 2010 2:13 pm
Posts: 988
Location: Idyllwild, CA
6-22-13 1hr
DB deadlift 196x5
Chinups 87.5x4 62.5x6 50x10 25x15 >90/65/52.5/27.5
1 arm DB rows 140.5x5 125.5x8 113x10 > 143/128/115.5
DB shrugs 196x10x10
Bicep curls 2x48 x8x8 > 50.5

Was going to pyramid down on deadlifts but my back felt a bit squirrelly so I stopped; still it feels much better.

I noticed a change in my bicep/lat strength while chinning that startled me a bit, I remember last week I struggled a bit with chins but this week the new weight was MUCH easier my vest is maxed out at 90lbs and I literally cannot fit anymore iron it, luckily I found a big heavy 10-15lb bike chain I can use for a few weeks of resistance. I also felt this strength change while 1 arm DB rowing, the weights went up much more explosively; I can't find anything that matches the stability of a bench for 1 arm rowing so I may put it on my wish list just for rows...lol.

I'll now be running on Wednesday after legs and Sunday in the middle of my 2 day rest, nce every 3 and 4 days.

Time to take a few days rest and do some work, spend some time with mom. Have a nice weekend. (:

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