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  #1  
Old 08-17-2007
BobW BobW is offline
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Default BobW's Training

The purpose of this log is to document my attempt to get into shape, with a goal of competing in local strongman events. This attempt is really a team effort - I can't stress that enough. I'm working with Lyle McDonald of BodyRecomposition.Com as my head coach; Karen Allgire of GreenTaraYoga.com as my yoga/flexibility coach; and Tom Zak, of ZakPerformanceHealth.com, as my chiropractor and ART practitioner.

I resumed training in Dec '05, after a long layoff, and was experiencing a lot of back pain and flexibility problems; finally in May '06 I was diagnosed with several spinal problems, including diffuse idiopathic skeletal hyperostosis (DISH). The DISH has turned the anterior spinal ligaments in the upper lumbar and thoracic regions into bone, so I've lost all spinal motion in those portions. Additionally, I have arthrosis of the lumbar region; disc degeneration in the thoracic and lumbar regions; narrowing at L5-S1; and wedged vertebrae at T10-12. Although not diagnosed, I believe that I have arthritis in the hip joints as well based on pain/immobility.

The good news: along the way, I fell back in love with training, and I've dropped a bunch of bodyfat - waist has gone from 53" to 40"; weight has dropped from 345 to 245-255, depending on the week. I've added a bit of muscle along the way, and am getting in better shape every day. My flexibility is improving; when I started, my back and shoulders were so inflexible that I could not retract my shoulder blades - they just didn't move. Now, I'm able to not only retract them, but can perform a front squat with reasonably good form.









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Old 08-17-2007
BobW BobW is offline
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Default 6-10-2007: Overview

OK, so started this routine back in late April, basically looks like:

M: Metabolic Conditioning / Active Recovery
T: Lower Body
W: MC / AR
T: Upper Body
F: ART / Yoga
S: Full Body Speed + Implement work
S: Off

Shooting for 4 week meso-cycles.

T & Th look like:

Wk 1: light sets of 5 reps, new main lift + accessory work
Wk 2: 5 rep max in main lift + accessory work
Wk 3: 3 rep max in main lift + accessory work
Wk 4: 1 rep max in main lift + accessory work

Then swap out main lifts, and start over.

Sat looks like

Wk 1: Speed work + light implement work on 1 implement
Wk 2: Speed work + heavy implement work on 1 implement
Wk 3: Speed work + heavy implement work on 2 implements
Wk 4: Speed work + ME implement work on 2-3 implements

The MC / AR days look like:

Hike: 40-50 minutes with a weighted vest, monitor HR and try to stay in a pretty
good zone, try to hit max HR at least once. I have a loop laid out that includes
some technical sections and a couple steep climbs.

Then, bodyweight work:

Bulgarian Split Squats
Ball Glute Bridges
Push Ups
Inverted Rows
3 way planks

Then, some shoulder prehab, overall stretching.

Friday's are all about PT. Double session with the ART Witchdoctor, then over to
my yoga trainer's house for an hour of attempting to bend into new shapes.


Due to illness, I've run over on the meso-cycles to date, but have otherwise been
having fun with it.


Last meso I hit a couple all time PR's, squat, DB Bench, and yoke carry.
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  #3  
Old 08-17-2007
BobW BobW is offline
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Default Monday 6/11: MC / AR


Tossed 2 more weights in the vest, so, about 62lbs, strapped up, and did the
loop: 41'35". Yeah, thaz wot I mean - this ties my best time with no weighted
vest. I think the key difference is improved flexibility in the calf/achilles, I
noticed that I was far more fluid on the technical stuff than I have been in a
long, long time.

Got back, stretched a bit, then did bodyweight complex: a little different this
time, increased time on each exercise and decreased rest instead of two loops
through. Increase was anywhere from 15 to 30 seconds... finished up with band
dislocates, more stretching, and a bunch of gatorade.
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  #4  
Old 08-17-2007
BobW BobW is offline
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Default Tue 6/12: Lower Body

Not a great workout, felt fairly motivated, but poor sleep for the past 4 nights
combined with the cal-cut starting to kick me in the nads just meant no energy...

Warm-up:

Hip Belt Sled drags: 2x125x50 yards. Loosened up the low back a bit.
2 Arm KB Swings: 2x20x20kg. Got the hips moving, the shoulders a bit free.


DL: 1x8x135;1x5x185,225,275,315;1x3x365.

Perceived Exertion: 8-9. Fuck, these were way too hard. I was breathing like I
was fucking by the time I hit 275. Just completely blotto by the time 365 was on
the bar. Sat for a good 10 minutes afterwards trying to get it together.

RDL: 2x8x135;1x8x185,225

PE: 7. Started to feel better about mid-way through these.

Unilateral Leg Press, Quad Emphasis: 1x7x2w,4w,5w,6w.

PE: 7. Nice 2 sec pause at the bottom, decent drive up. By the end, pretty wiped
out again.

Crunches: 1x8xBW;2x8x25.

PE: 6. Nice burn.

HyperExtensions: 1xsomethingxbw; did a couple 20 second pauses at the top.

PE: 8. Low back was tight enough that I didn't want to use weight, instead tried
the long pause until I was shaking method.


Overall PE: 8+. Not good. Dragged ass through this one. So many factors might
have contributed...including pushing on yesterday's hike. Made sure to eat a bowl
of ice cream after dinner just in case it was a caloric deficit problem, never
hurts to be cautious in these matters.
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  #5  
Old 08-17-2007
BobW BobW is offline
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Default 6/13: MC/AR


Tossed 2 more pounds into the vest. Completed the loop in 42'51", just a bit off
unweighted pace. One of these days I'll figure out how far that loop is...or not.

Got back to the garage, did 2 loops through:

Bulg Split Squats - 30" each leg
Pushups - 30"
Ball Glute Bridges - 30"
Inverted Rows - 30"
3 way planks - 30" each way

with anywhere from 5" - 15" rest between exercises.

Finished off with band dislocates, stretching, a couple yoga poses.


Cardio Session


http://i55.photobucket.com/albums/g1...3-2007-hrm.gif
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  #6  
Old 08-17-2007
BobW BobW is offline
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Default 6/14: Upper Body

Felt pretty good today.

Warmed up with KB swings: 2x20x20kg; some ytwls, haloes, band dislocates,
stretching.

Incline DB Bench: 1x25x25lb;2x15x40lb;1x5x55,65,75lb

PE: 7-ish. Well, I'm happy with this - it's been a year or so since I've done any
incline work due to the left shoulder issues. As recently as February we were
rehabbing the heck out of it. So, to hit that poundage the first tiime out is
nothing but good.

Narrow Grip UH Pulldown: 1x10x1w,1-1/2w;2-1/2w;3w;3w+30.

PE: 8. As bad as these felt last week, they felt good this week. Go figure.


Lean Away Side Laterals: 1x8x20,25,30,35.

PE: 8. Biggest news: left shoulder was completely pain free. First time in ever
that I can remember that happening.

Rear Laterals: 1x10x25,30,35.

PE: 6. Meh - still hard to make sure the lats are activating.

Close grip bench: 1x10xbar,95,135;1x8x155.

PE: 6. It's a start. As with all things bench, I suck at this.
Standing DB Curl: 1x10x25,40.

PE: 7. Pump da gunz.

Finished off with some stretching, especially pecs, shoulders, back.

Overall PE: 7. Not completely wiped out at the end, but definitely feeling like I
trained and burned off some stress and just had a good time. Another good session
under my belt.
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  #7  
Old 08-17-2007
BobW BobW is offline
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Default 6/15: ptX3

Friday 6/15: PT x 3

Typical Friday: half-day at the office, then off to a double session of
ART/Chiro, followed by rehabilitative yoga.

ART was pretty good: focused on squat form, identified a couple imbalances,
generally worked the piss out of soleus, gastroc, tibialis ant., achilles...quick
hits on hammies, adductors, glutes, ITB. Finished off with some Thuli drop-board
work on the ankles. Ended up feeling pretty good, then the flexion/distraction
table, worked out my spine - sounded like rice krispies - then hit QL's really
well.

After an hour, we called it a day, and joked that I've spent a year in PT so that
I can bend over and tie my own shoes.

Yoga: prana asada, cow face, then just worked on some muscle-specific stretches
for pecs, rhomboids, rear delts. Then worked teh ropes to loosen up for the bow
pose, then the bow pose, then finally some work to stretch out hammies and low-
back/hips.

Wiped out, completely.

5 hours later: I'm sore. All over.
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  #8  
Old 08-17-2007
BobW BobW is offline
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Default sat 6/16: Full body speed

OK, so I'm noticing a trend: on those days where I don't each much, I have
significant trouble falling asleep at night, even though exhausted. My mind races
and won't shut down. Anyhow, ate a metric ton of food from 5PM Friday through
bedtime (Midnight), and slept well for 9 hours.

Blahblahblah.

EDIT: meant to note yesterday: weighed in at 249, up 2lb from last week. :sigh:


Warm up: sled drags, 4x125lbx60yd; 2 Arm KB swings, 2x20x20kg. Feelling pretty
good to be working outside in the noontime sun.

Farmer's walk: "L" shaped course, 80 ft one way, out and back.

1x90,130,180lb.

PE: 9+ on the 180lb. Didn't even attempt the U-turn with max weight; just took a
set down...but, the "L" turn is looking much smoother, I'm not over-turning and
fighting the weight nearly as much. However, it is clear that I desperately need
to work on my high-output cardio capabilities.

Speed work:

DL nxnx135,185;1x3x225,275,325.

10x1x295, 30" rest.

PE: 7. Felt OK today, kept it 10lb lighter than last week. I might have been a
little slower moving overall, but form stayed tight through all sets.

Squat: nxnx135,185
9or10x2x225, 45" rest

PE: 8, tough to say - sciatic nerve was acting up a bit, which apparently
affected my memory and counting ability in that I was only supposed to do 8 sets,
and I lost count while going for 10 sets. Further proof that for me the anus
is connected directly to the frontal lobe. Low back was very tight, sciatic pain
radiated through hips and down to about knees, equally on both sides. Got worse
as the sets wore on.


DB Bench: 1x25x25;x15x40
8x3x60, 45" rest.

PE: 7. A little sore from incline work on Thursday, but nothing terrible. I was
able to do the correct number of sets and count, while making sure rest breaks
were timed on the stopwatch.

Seated row: 1xnx2w,3w.
8x3x4w+10, 45" rest
PE: 7-8. Forearms still tender from Thu upper and Friday yoga. But life's a bitch
and all, I guess.

Overall PE: 8-ish. god, I love speed day. I finish up and feel like a million
bucks, like I haven't even worked out, just pumped full of energy. The agony of
the farmer's walk work is completely erased.

Drank my normal 2L gatorade, 5 scoops whey, 1L of water during the
workout...planned on eating big afterwards, but screwed the pooch: ended up going
out and buying a new car, so - it's 6:30 as I'm writing this out, I had breakfast
at 9:30, trained at 12N, and am just now getting some carbs into me.

I can make up for it. I can do this. It is within my power to eat a lot.
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  #9  
Old 08-17-2007
BobW BobW is offline
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Default Tue 6/19: Lower body

--------------------------------------------------------------------------------

Warmed up with the usual hip belt sled drags, and then kb swings.

DL: 2x5x135,185.
1x3x225,275,315,365,385,405;1x2x425.

PE: !!ck me. First two reps @425 felt fine, absolutely no low back tightness, form was spot on. Third rep: up to mid-shin level, and pulled the left hamstring, nice "popping" sensation.

There's a reason I have an ART witchdoctor on retainer...
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  #10  
Old 08-17-2007
BobW BobW is offline
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Join Date: Aug 2007
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Rep Power: 23
BobW is on a distinguished road
Default 6/21: upper body

So, a little weird not being able to use legs to warm-up. Decided to just do db bench / pulldowns supersets

1x35x25lb/1x30x1-1/2w;1x25x40lb;1x20x2w.

Incline DB Bench
1x15x40;1x5x55;1x3x70,75,80.
PE: 7-ish. World of difference between 75 and 80 tonight. Probably doesn't help that I had zero leg drive.

Pulldown
1x10x2w;x5x2-1/2w;x4x3w,3-1/2w,4w;x3x4w+30
PE: 7-ish. Low back a little bothersome, very tight from the hammie being so tight, this irritated it a bit.

Lean away side laterals
1x8x20,25,30;x4x35. 5" rest.
PE: 8. OK, made it to 35 and was just trashed.

Tri Pushdown:
1x20x1/2w;1x12x1w, 10" rest.
PE: 7. Nice burn.

Overall PE: 7. Got a major pump going, felt really good. Left shoulder was pain free; only problem was the low back really overly almost debilitating tight/pain from the hammie shortening up. Gentle stretching didn't do much.


The good new about the hammie: it's a minor tear. It happened before vacation, not during vacation. During the entire session, my low back didn't even get pumped, let alone tight, let alone sore. That means that I have finally, finally gotten my form improved to the point where I'm not backlifting the weight, but I'm using my ass and hammies as god intended.

I was feeling a little sorry for myself this morning, got to a client site early, instead of sitting in the car I decided to go over to the plaza and get a pair of swim trunks. Limping into the store, a BMW 325i pulls up next to, and out hops this really cute girl with a smokin' hot bod.

Except for the high-tech artificial left leg, you know, the kind that have something that looks like a carbon fiber ski for the foot.

My leg hurt a lot less after that.


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