INSTINCTIVE, TACTICAL & SHUGYOTASTICAL!

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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The Venerable Bogatir X
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INSTINCTIVE, TACTICAL & SHUGYOTASTICAL!

Post by The Venerable Bogatir X » Sun Apr 01, 2012 3:58 pm

I have scrapped my plan to hire a trainer. Calling a spade a spade, what I was really looking for is external accountability vs. direction.

I've worked out here and there for the past two years. Age and stress, along with poor diet, drinking and sleeping habits have left me pretty run down. I've had a small, Psoriasis patch on my lower right leg that became infected this past December, which quickly became a nasty case of cellulitus in my lower right leg that sent me to the ER during Christmas week. It's become reinfected to lessor degrees, twice since then, so I've been dealing with that, too.

A recent, full physical along with blood work and evaluation of my piss, revealed high BP, high cholesterol, high WBC count and sightly elevated liver enzymes. Oh, I'm too fat, too, but we already know that. My doc is an Indian (dot, not feather) and I like this guy as he doesn't see the need to put me on pills for every little thing, so besides the antibiotics I took for the cellulitus, I have recently started BP meds and he says that's all I need along with cleaning up my food and beverage choices. The BP meds are "small" (which I guess is his way of saying 'not strong') but they are amazing, I really didn't think I'd feel better so quickly but I felt the difference in three days. He says everything I have going on is 100% reversible in a few months time, but if I don't do it now.....

Enough of that.

This log is my external accountability tool. Don't expect any amazing PR's (not for awhile anyway), just steady workouts that get me moving.
Last edited by The Venerable Bogatir X on Sun Apr 29, 2012 6:17 pm, edited 3 times in total.

The Venerable Bogatir X
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Re: Eat That Frog!

Post by The Venerable Bogatir X » Sun Apr 01, 2012 4:09 pm

Friday, 3.30

10 minutes on the Airdyne--moderate

20-40 seconds of rest for the following (sets x reps)
DB Curls 35's, 3x6
DB Arnold Press 35's, 3x6
DeFranco Rolling Tri's 25's, 3x6
Hang Power Cleans 135, 6x2 (haven't done a PC in years)
Assisted Pull-ups (assist with legs) 3x6
Band Standing Abs 2x20

Saturday 3.31

20 minute swim
15 minute sauna

Sunday 4.1

20 minutes of bands and cals:
bands: chest presses, standing abs, pulldowns
cals: plank, sit-ups, push-ups, assisted pull-ups, OHSQ with dowel rod,

No more than 40 seconds of rest between sets for the following (sets x reps):
DB Curls with 35's, 3x6
DB Pullover with 35, 3x6 (more like 1x18 with a few seconds resting the DB on my chest after each 6)
Goblet SQ with 35, 3x6
KB C&PR with 16kg's, 3x6
Band Pulldowns 2x20
Band Tris and Curls--about 40 reps of F'ing around to get swole

Taking the kids on a near-by trail which is about 3 miles, in total.

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Xian
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Re: Eat That Frog!

Post by Xian » Sun Apr 01, 2012 4:18 pm

Good start.
moderate cardio + some resistance training for the whole body = Lowered blood pressure and cholesterol in a couple of months.

Good luck!
There is a vast difference between treating effects and adjusting the causes.

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Re: Eat That Frog!

Post by Dano » Sun Apr 01, 2012 4:38 pm

Keep at it. The only PR's you truly need to worry about once you have kids is seeing them grow up safe and happy. I want to be able to still scrap with my son when I'm 50! Stay healthy.
All a man has is his word and to keep himself free.

Blaidd Drwg
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Re: Eat That Frog!

Post by Blaidd Drwg » Sun Apr 01, 2012 4:39 pm

Good Luck and don't forget to have fun. Consistency will flow naturally if you enjoy this.
"He who knows only his own side of the case knows little of that." JS Mill

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Re: Eat That Frog!

Post by dead man walking » Sun Apr 01, 2012 4:57 pm

good luck, big man.

consistency is the only program you need.

come join the fatty wager, seeahill might let you in, prorated for 3/4 of the year. all you have to lose is some excess weight and, of course, your dignity.
Really Big Strong Guy: There are a plethora of psychopaths among us.

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Mickey O'neil
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Re: Eat That Frog!

Post by Mickey O'neil » Sun Apr 01, 2012 5:16 pm

Blaidd Drwg wrote:Good Luck and don't forget to have fun. Consistency will flow naturally if you enjoy this.
I agree with this. Keep at it big man! I'm gonna stay on your ass about this!

The Venerable Bogatir X
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Re: Eat That Frog!

Post by The Venerable Bogatir X » Sun Apr 01, 2012 6:24 pm

Thanks, gents.

Agree with y'all. Especially Dano's comment about the kids and aside from when my leg was the size of a holiday ham, I wrestle (well, more like dinosaur battles on the livingroom floor) with my kids at least 5 days per week and not only need to be around for these tiny Terminators, but I need to lead and set the example vs. just trying to keep-up.

BD,

Amen on enjoying training. "Eat That Frog" does imply that I will do the stuff I like least, first and that's not entirely accurate. I will think of something better suited. Not to mention, I don't want to scare the shit out of Frogster. ;-)

EDIT: I agree with y'all except for that fatty challenge....I don't check that thread, much, but I sense that thread is an instant invitation to doom!

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Bobby
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Re: Eat That Frog!

Post by Bobby » Sun Apr 01, 2012 8:42 pm

Aim for being healthy enough so you can wrestle your grandkids!
I`ll join Mickey and check that you do something and have fun at the same time!
You`ll toughen up.Unless you have a serious medical condition commonly refered to as
"being a pussy".

The Venerable Bogatir X
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Re: Eat That Frog!

Post by The Venerable Bogatir X » Mon Apr 02, 2012 4:23 pm

Monday 4.2

Fancy Pants Gym

20 min of PHA on machines--moderate
15 min of Cybex Arc Trainer--moderate
Easy swim, sauna

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Grandpa's Spells
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Re: Eat That Frog!

Post by Grandpa's Spells » Mon Apr 02, 2012 4:43 pm

GL Lie-Nap. If the goal is using this for accountability, it might be good to have an upfront plan to be accountable to. If you are permitting program jumping/tweaking in favor of just hitting the gym, X workouts/week or Y minutes/week might be a good target to shoot for.
One of the downsides of the Internet is that it allows like-minded people to form communities, and sometimes those communities are stupid.

The Venerable Bogatir X
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Re: Eat That Frog!

Post by The Venerable Bogatir X » Mon Apr 02, 2012 5:02 pm

Grandpa's Spells wrote:GL Lie-Nap. If the goal is using this for accountability, it might be good to have an upfront plan to be accountable to. If you are permitting program jumping/tweaking in favor of just hitting the gym, X workouts/week or Y minutes/week might be a good target to shoot for.
Your point really is duly noted. Right now, my priority is to train light and on the fast side, get sweaty and get used to frequency again. The nature of my job brings a lot of unpredictability and any routine I end up doing, will have some built-in flex ala 50/20 or something like that for a couple of core lifts with the rest as shift on the fly.

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Re: Eat That Frog!

Post by The Venerable Bogatir X » Fri Apr 06, 2012 2:06 am

Tuesday, 4.3: no training
Wednesday, 4.4: DB Farmer's Walks and stair climbs w. DB's (my basement) x 20 minutes
Thursday, 4.5: Upperbody DB work--light sweat/easy

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Re: The next thing and the next thing and the next....

Post by The Venerable Bogatir X » Fri Apr 13, 2012 2:18 am

Saturday 4.7
Shaf's Ladders: one rung of 1,2,3 each with one band assisted pull-up between sets:
Hang SN 65
C&P 95
SQ 135
DL 225

Bands

Easter Sunday 4.8
Long walk

Monday 4.9
Farmer's Walks
Upper body bands

Been working Cheeser's breathing technique just about daily....I like it.

I'm down 9#.

BP is a problem....meds have been modified this week. Perhaps too many positive changes at once...

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Re: The next thing and the next thing and the next....

Post by The Venerable Bogatir X » Sat Apr 14, 2012 6:49 pm

Saturday 4.14

Another one of those kid's days at the Fancy Pants Gym, so we went there. Did 1.2 mile on treadmill with highest incline for 15 minutes and reduced for the last 5 minutes.

Stretching

Spring cleaning at the house.

Ordered the TheraBand and played with that...pretty cool concept.

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Re: The next thing and the next thing and the next....

Post by TomFurman » Sat Apr 14, 2012 8:15 pm

High Velocity Lie-Nap! wrote:Saturday 4.7
Shaf's Ladders: one rung of 1,2,3 each with one band assisted pull-up between sets:
Hang SN 65
C&P 95
SQ 135
DL 225
Bands
Easter Sunday 4.8
Long walk
Monday 4.9
Farmer's Walks
Upper body bands

Been working Cheeser's breathing technique just about daily....I like it.
I'm down 9#.
BP is a problem....meds have been modified this week. Perhaps too many positive changes at once...
----The early weight could be just water and then a drop in BP. As you continue with this consistency the positive changes will just add up. This looks good, keep it up!
"There is only one God, and he doesn't dress like that". - - Captain America

The Venerable Bogatir X
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Re: The next thing and the next thing and the next....

Post by The Venerable Bogatir X » Sat Apr 14, 2012 8:18 pm

TomFurman wrote:
High Velocity Lie-Nap! wrote:Saturday 4.7
Shaf's Ladders: one rung of 1,2,3 each with one band assisted pull-up between sets:
Hang SN 65
C&P 95
SQ 135
DL 225
Bands
Easter Sunday 4.8
Long walk
Monday 4.9
Farmer's Walks
Upper body bands

Been working Cheeser's breathing technique just about daily....I like it.
I'm down 9#.
BP is a problem....meds have been modified this week. Perhaps too many positive changes at once...
----The early weight could be just water and then a drop in BP. As you continue with this consistency the positive changes will just add up. This looks good, keep it up!
Sorry, I forgot to note that I'm actually down 13# as of today/Saturday.

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Re: The next thing and the next thing and the next....

Post by The Ginger Beard Man » Sun Apr 15, 2012 4:41 am

High Velocity Lie-Nap! wrote:
TomFurman wrote:
High Velocity Lie-Nap! wrote:Saturday 4.7
Shaf's Ladders: one rung of 1,2,3 each with one band assisted pull-up between sets:
Hang SN 65
C&P 95
SQ 135
DL 225
Bands
Easter Sunday 4.8
Long walk
Monday 4.9
Farmer's Walks
Upper body bands

Been working Cheeser's breathing technique just about daily....I like it.
I'm down 9#.
BP is a problem....meds have been modified this week. Perhaps too many positive changes at once...
----The early weight could be just water and then a drop in BP. As you continue with this consistency the positive changes will just add up. This looks good, keep it up!
Sorry, I forgot to note that I'm actually down 13# as of today/Saturday.
Nice work. Keep it up Lie Nap!
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Jezzy Bell wrote:Use a fucking barbell, pansy.

The Venerable Bogatir X
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Re: The next thing and the next thing and the next....

Post by The Venerable Bogatir X » Sun Apr 15, 2012 2:37 pm

Thanks, GBM.

Sunday, 4.15

10 min Sauna
15 min non-stop machine circuits/PHA'ish--moderate
15 min swim--moderate

Hot Tub + stretch

Down another 2# for a total of 15# as of today/Sunday.

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Re: The next thing and the next thing and the next....

Post by The Venerable Bogatir X » Mon Apr 16, 2012 11:22 pm

Monday 4.16

Rejoined the community center, which has a great, weight room. Worked from home today and got in a quickie at lunch:

SQ Ladders for 3 rungs of 1,2,3 with 135.....super light, I know, but there are no barks from arthritis, so slow boat rules UFN.

Half mile trot/jog around indoor track.

Gob SQ/Swing Combo for a few sets.

Gunz for a few sets.

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Re: The next thing and the next thing and the next....

Post by johno » Tue Apr 17, 2012 12:52 am

Good progress, Lie-Nap.
The best lack all conviction, while the worst
Are full of passionate intensity.

W.B. Yeats

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Re: The next thing and the next thing and the next....

Post by The Venerable Bogatir X » Wed Apr 18, 2012 2:32 am

Tuesday, 4.17

Easy jog/trot around my circle 4x early this morning for 1.2 miles.

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Re: The next thing and the next thing and the next....

Post by The Venerable Bogatir X » Wed Apr 18, 2012 9:23 pm

Wednesday, 4.18

AM:
Heavy Hands quick walk for 1.2 miles--moderate

PM:
DL 225*2 Ladders of 1,2,3
Some putzing on the Airdyne

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Re: The next thing and the next thing and the next....

Post by The Venerable Bogatir X » Thu Apr 19, 2012 11:06 pm

Thursday, 4.19

Seated KB MP with two, one poods: 10,8,6,4,2
Low Incline DB Press w. 43's: 10,8,6,6 (weight not a typo, these are the adjustable screw lock DB's and what I was able to come up with using some standard plates I've acquired for about pennies via Craig's List)
Assisted Pull-ups: 8,7,6,5
DB Curls with 35's: 10,8,6,6
Triceps with light band ~100 reps in total

3x around my circle= 9/10 mile jog/fast walk

Weight seems to be dropping steadily...dress shirts & pants getting looser. With that said, the scale in my basement reads a slight weight gain today, but the only scale I am going to listen to is the whiz bang one at the fancy pants gym with a towel wrapped around my ass.
DB Curls with 35's: 10,8,6,6

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Re: The next thing and the next thing and the next....

Post by Mickey O'neil » Thu Apr 19, 2012 11:50 pm

Nice work, Nappy.

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