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Messages - Zetz

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76
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: March 24, 2013, 10:01:56 pm »
Quote from: Ryno2892 on March 24, 2013, 09:17:47 am
Awesome facility, damn you Americans 

Dude... it's not nearly as good as it looks. Squat racks are nice, but the plates are all scrambled, and there are no proper bumper plates for oly style lifts. All the good ones have been broken by irresponsible high schoolers since it's a public rec center that the high school has priority over. Dumb kids break everything.

77
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: March 23, 2013, 03:38:21 pm »
Quote from: LBSS on March 23, 2013, 01:23:27 pm
my freshman year at michigan it snowed 4-5 inches on april 24 or so.

It's never been quite like that here, bit it has snowed later in the track season in the middle of meets before.  I remember getting some invitationals delayed by a day over snow a few years ago.

78
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: March 23, 2013, 01:53:05 am »
Had a pep band game to play for unexpectedly yesterday, which set training back a day. I got back in earlier today, but FIRST, enjoy this video I recorded.

<a href="http://www.youtube.com/watch?v=Xte1rlVtdeU" target="_blank">http://www.youtube.com/watch?v=Xte1rlVtdeU</a>


Thursday 22/3/2013:


Deadlifts: 225x4x4
                255x2x2 (Both sets for speed, both recorded)
                285x2 (unfortunately not recorded)
                225x15 (near failure, last one wouldn't have come up. See vid)

Kettlebell Swings: 50x8, 25x8 (no rest between dropping weight, just between larger sets. )
                             50x8, 25x8
                             50x8, 25x8
                           
4 minutes rest between all sets of deadlift. Here's some of the vids. All with an extra long t-shirt to mess with my proportions haha.

<a href="http://www.youtube.com/watch?v=griXH9in8Hs" target="_blank">http://www.youtube.com/watch?v=griXH9in8Hs</a>

<a href="http://www.youtube.com/watch?v=EIYyhuy-6fQ" target="_blank">http://www.youtube.com/watch?v=EIYyhuy-6fQ</a>

<a href="http://www.youtube.com/watch?v=I0yiqoPyvg4" target="_blank">http://www.youtube.com/watch?v=I0yiqoPyvg4</a>


EDIT: For those wondering, yes those are socks on my feet and socks alone. Was wearing dress-like shoes earlier that were poor for lifting. We were running low on time before heading to the gym, so my friend suggested I try barefoot... so I did.

79
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: March 21, 2013, 12:12:55 am »
Tuesday 19/3/2013:

Bench Press: 115x6, 135x6, 155x6
                     135x5, 145x5, 155x5
                     135x4, 135x4, 135x4

Superset:
     Pullups: 10, 8, 6
     Dips: 10, 8, 6

Single arm DB overhead press: 35lbs 3x8

Bench press was same rest scheme as squats on monday. 4 min between sets. 8 min between series.

80
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: March 21, 2013, 12:04:41 am »
Monday 18/3/2013:

ATG Squats: 185x6, 205x6, 215x6
                    205x5, 205x5, 205x5

Jump Squats: 155x3x5

ATG Pistol Squats (W/+35lb DB): 2x8 each leg


So drained. Also, I did the second series on ATG squats wrong, and it screwed me over for the final series. Oh, well, the point is... Tons of squats stuffs.   :ibsquatting:
4 min rest between sets on squats, 8 minutes between series.

2 minutes between sets on the rest of the workout.

81
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: March 17, 2013, 01:13:20 pm »
Tons of walking left me a little to drained for serious leg stuff, but I managed some extra leg stuff at the hotel with the 35lb kettlebell

Friday 17/3/2013:

Pistol Squats w/kettlebell: 3x8 each leg


On the bus all day saturday, so I didn't get a chance for upper body stuff, I'll be back in the weight room tomorrow now that I'm home though.

82
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: March 13, 2013, 12:58:09 pm »
Wednesday 13/3/2013 (the hotel workout 1):

Buddy of mine let me borrow a 35 pound kettle bell. I travel light so I just put it with the rest of my luggage in the case the hotel gym was super poorly equipped. I guess it had some dumbbells to work with...

DB bench: 55x3x12
DB rows: 55x3x12
One arm Kettle bell press:  2x10, 1x8


2 min rest between all sets. Short, effective, covers the major muscle groups in upper body.

83
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: March 12, 2013, 03:35:09 pm »
Monday 11/3/2013

ATG squats: 165x12, 185x10, 205x7, 210x5,
155x12, 175x10, 195x7, 185x5

Hamstring curls: 90x3x12

Leg extensions: 96x3x12

Calf raises : 135x3x12

 5 min rest between all the sets in squats, with the exception of minutes between the two series.
Squats took a bit over an hour. The rest was about half an hour.

84
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: March 09, 2013, 02:17:24 am »
Tons of serious studying for some tests this week before spring break. No weight room stuff until today, just minimal bodyweight stuff to not get lazy. Food intake was kept decent through all the long study sessions. Below what I'd like, but still better than before. Finally switched back to some serious training splits, with high volume for growth since I'm out of my weird inconsistent eating/training rut. Here's today's upper body shenanigans.

Friday 8/3/2013:

Incline Bench: 115x3x10 (Last 4 reps on last set were assisted... so damn weak haha)

DB Overhead press: 30s x 4x8

BB Rows: 125x5x8

Dips (+35lbs): 3x8

Pullups: 4x8

Tricep pushdowns: 2x failure+2 assisted (cable system at the rec center is wacky. Marked at 50lbs, but guaranteed lower actual weight, I was doing one arm at a time)
Preacher Curls: 60lbs x 2 x 9 (failure) +2 assisted
If the set/rep scheme makes no sense on these it's basically 2 sets until failure with 2 assisted reps once failure is reached.

DB shrugs: 70x3x10


85
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: February 28, 2013, 11:19:03 pm »
If only we had a Chipotle here. Oh, man... I think I'd be set for a while. Haha
Last few days have been quite good. Been eating very well, not necessarily very clean, but it's been very good.

28/1/2013:

Front Squats: 105x5, 135x5, 165x3x6

BB Rows: 135x3x8

Standing DB Press: 40sx5, 45x2x5

Single-arm DB Press: 35x6, 35x8 Not terribly difficult but I'll be doing more of this stuff to even out my shoulders in mass and strength since the left remains substantially weaker from poor emphasis on recovery after my injury a few years ago.

Deadlifts: 205x5, 225x5, 245x5

Yeah and stuff. Pretty alright day. Starting to get my strength back, just from being more consistent lately. It's helping stress levels and mood during the school day too. I've been less tense lately, even despite the fact that I have a nutrition class test tomorrow (IRONIC, RIGHT?),  music history paper due Tuesday, music history test Thursday.

Feels good, mang. Even my mood at work is better. Just throw my headphones on, vacuum, feel like dancing, smile at the pretty college ladies as they walk by. Can't say I feel really fantastic, but it's quite the change from the piss-poor, moody, depressed self from 3 or 4 weeks ago.

86
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: February 27, 2013, 10:41:03 pm »
Quote from: vag on February 27, 2013, 03:22:16 am
1) Huge breakfast.
Big bowl of whole grain cereals ( 100g , 350kcals ) or a big sandwitch, whole grain bread, turkey, low fat cheese.
1lt of whole milk  , 600 kcals
1000 kcals

2) Huge dinner. Veal fillet, turkey, chicken, egg yolks, fish, for protein , rice, whole grain bread, pasta for carbs.
1000 kcals

3) 2 snacks on your backpack to eat fast whenever you can. Preferably protein shakes with complex carbs included, 500kcals per snack.

4) ???

5) Profit

There you go, 4 meals a day, 3000kcals. Not even optimal, just typed it on the go, but its clean and nice and at your weight that should have you bulking good.
Im sure you are aware, just stating it, sometimes when you see it written it makes you reconsider.

Always great to have you around, your dedication on keeping up with training while doing something so energy/motivation/time consuming in your life never ceases to amaze me.


The above are more helpful and thought-provoking than I could have asked for, but your simplicity and to getting to the point about it amazes me, vag. I actually did something slightly similar to that today because I felt so beat up after what should have a been a light workout for me 4 months ago, but having it laid out so simply is helpful. I'll be referring back to this whenever I start making excuses about my schedule. I also appreciate the compliment, though I like to believe that I could do much better in both my musicality/academic life and in training if I scheduled everything out and prepared things in advance even with how busy I am.

Ryno, I misunderstood what you meant by "not too hard." Haha. My schedule definitely keeps me hungry most of the time.

87
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: February 27, 2013, 12:25:00 am »
Tuesday 26/2/2013:

ATG Squats: 145x5, 185x5, 205x5, 205x5, 210x5

Inconsistency the last couple months in the gym has seriously dropped my squats. Feel weak. Not cool. Will be working a lot harder to get that back to old numbers and then some.

Dips: 8
Dips +25lbs: 8
Dips +35lbs: 3x8

Pullups: 3x8

Ez bar curls: 60lbs x 2x10

Farmers walk: ~1.5 min, 50lb dumbbells


88
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: February 27, 2013, 12:11:51 am »
Quote from: Ryno2892 on February 26, 2013, 08:00:49 am
eating slightly above maintenance (+500cal) for gradual weight gain shouldn't be too hard, considering your a student.

Ha.... the problem is I'm not a typical student. Wednesdays throw me off the worst.

6:30: wake up, get dressed, pack stuff, drive to campus
7:30: trumpet routine
8:30: Music theory (which I've been having a snack during lateley)
9:30: Conducting (no food here, I'm waiving a stick around)
10:30: Trumpet lesson (can't really eat while I play)
11:30: Trumpet masterclass (again... no eating)
12:30: tiny break where I get a chance to eat something small before playing again)
13:00: Jazz Orchestra (definitely no eating)
14:00: First real break. Lunch time
15:00-16:30: Wind orchestra. (Director of bands would probably revoke some of my scholarship money if I was eating during his rehearsals)
16:40-18:00: Symphony orchestra. (No food allowed again)
18:00-21:00: Vacuuming at work. (With a backpack type vacuum, drains a lot of energy)

You tell me it's easy to eat above maintenance on a day like that. Most days aren't quite that bad, but I stay pretty busy. Excuses aside, I've been doing a lot better with eating habits, and I'm getting on the upside of things again for the first time in months.

89
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: February 26, 2013, 12:56:57 am »
Quote from: Ryno2892 on February 25, 2013, 09:15:19 pm
So you alternate between lifting and bodyweight days?

Not necessarily. Most of the bodyweight stuff hasn't really been planned out, it's just sort of been a substitute for days when I'm too busy with rehearsals or performances to go to the weight room. It used to be that I would just not go on, but I'm tired of that. My weight drops too quickly when I'm not doing anything, along with that my appetite, which makes me end up weak and tired. I hate it. So when I can't do gym stuff, I do bodyweight stuff in my room before bed.

I'm enjoying myself with some of the bodyweight stuff and a long time goal of mine has been to be able to hold a good straddle planche, so I'll probably be doing bodyweight stuff regularly between lifting days to add variety and to work towards that goal.

On that note...

Monday 25/2/2013: (Reformatting dating system to international standard, because it makes more sense.

Plyo pushups: 15, 15, 15
Pistol squats: 5, 10, 8
Tuck Planche Pushups: 5, 5, 5

All supersets. 3 min rest between sets.
A relatively light bodyweight session for me, mostly to keep things going before I'm in the weight room again tomorrow.



90
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: February 23, 2013, 07:21:36 pm »
Saturday 2/23/2013:

Front Squats: 135x5, 135x8, 155x8, 155x9

Had some uncomfortable pain in my mid back. Not exactly injury like, but enough to make me weary of damage, so I kept it lighter than I had wanted and just did the ~8 rep instead of a 4x5

BB Rows: 135x4x8
DB Bench: 50x5, 55x8, 60x8, 60x8

Some auxiliary curl stuff was added at the end but I forgot to keep track of it all. Nothing too heavy though.

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