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chicanerous 2013

Discussion in 'Fitness Journals' started by chicanerous, Dec 31, 2012.

  1. chicanerous

    chicanerous Elite Member
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    Notation

    Exercises follow one of these notations: reps x weight for a single set, sets x reps x weight for a single weight, reps x weight / weight / weight or reps / reps / reps x weight for multiple sets, time x weight instead of reps for holds, or simply reps or time for bodyweight exercises. Time is listed in digital format where, for example, ':30' corresponds to 30 seconds, while '1:30' or ':90' corresponds to 1 minutes and 30 seconds. Weights are listed, by default, in pounds, but may also be listed in kilograms when appropriate, which will be noted.

    Exercises and sets that are linked by addition (+) constitute a complex. This will be written with constants indicating the number of reps per movement in the set portion of the description. For example, FSQ+SJ: 3+1x120 kg would be three FSQs and then one SJ comprising a single set. Alternatively, PCL+J: 3x1+2x100 kg would be three sets, each consisting of one power clean followed by two jerks. Sometimes the symbol 'Ø' will appear to indicate that a component of the complex was skipped. For example, RSJ+PP+MP: 3+5+Øx100 kg would indicate that just three jerks were performed followed by five push-presses. This differs from a zero, which would indicate a rep was attempted, but not able to be performed. In the case of a "circuit," the exercises will be linked by an ampersand (&). For example, C&J: 3x115 kg would be CL, SJ, CL, SJ, CL, SJ comprising a single round/set with little to no rest between the repetitions.

    Dumbbell exercises are generally listed using the weight of a single dumbbell.​

    Glossary

    Exercises:

    BOR: bent-over row
    BSQ: back squat
    BSSQ: bulgarian split squat
    BJ: box jump
    BP: bench press
    BRPR: Bradford press
    BXSQ: box squat
    C&J: clean and jerk
    CH: chin-up
    CL: clean
    CLDL: clean deadlift
    CLFR: calf raise
    CP: clean pull
    CRL: curl
    CSH: clean shrug
    CSR: chest-supported row
    DIP: dip on parallel bars
    DJ: depth jump
    DL: (conventional) deadlift
    DSN: drop snatch
    EXT: tricep extension
    FR: front raise
    FSQ: front squat
    GHR: glute-ham raise
    GM: good morning
    HCL: hang clean
    HLR: hanging leg raise
    HPCL: hang power clean
    HPSN: hang power snatch
    HSH: handstand hold
    HSN: hang snatch
    HSPU: handstand push-up (wall-assisted)
    HYPEXT: hyperextension
    JDR: jerk drives
    JSQ: jump squat
    JSUP: jerk support
    KSQJ: kneeling squat jump
    LNG: lunge
    LR: lateral raise
    MP: military press (i.e. standing, shoulder width stance, barbell)
    MSN: muscle snatch
    OHSQ: overhead squat
    OHPR: overhead press (i.e. not MP)
    PCL: power clean
    PCRL: preacher curl
    PJ: power jerk
    PP: push press
    PROW: prone row (i.e. lying on a bench)
    PSN: power snatch
    PTHR: pull-through (cable)
    PU: pull-up
    PUP: push-up
    RDL: romanian deadlift
    ROW: row
    RPJ: rack power jerk
    RSJ: rack split jerk
    SBJ: seated box jump
    SBPR: Sotts-Bradford press
    SCDL: suitcase style (barbell) deadlift
    SCR: seated (machine) cable row
    SJ: split jerk
    SLC: seated (machine) leg curl
    SLR: supported leg raise
    SN: snatch
    SNB: snatch balance (i.e. heaving)
    SNDL: snatch deadlift
    SNJ: snatch jerk (always BTN)
    SNP: snatch pull
    SNPP: snatch push press (always BTN)
    SNPR: snatch press (always BTN)
    SNSH: snatch shrug
    SPR: Sotts press
    SQPR: squeeze press
    SRBJ: seated reactive box jump
    SW: swoosh (i.e. BSQ into SNPP)
    TPD: tricep pushdown (cable)
    UROW: unilateral row (standing with DB)
    VJ: vertical jump

    Prefixes:

    2-POS: two position (e.g. floor, hang)
    3-POS: three position (e.g. floor, hang, high hang)
    BB: barbell
    BTN: behind the neck
    DB: dumbbell
    LY: lying
    MA: machine
    OA: one-arm
    SP: speed
    U: unilateral

    Suffixes:

    ASC: ascending
    DESC descending
    F: failure (to complete prescribed volume)
    L: left
    NEG: negative
    PR: personal record
    PG: pronated grip
    R: right
    SG: supinated grip
    SSG: semi-supinated grip​
     
    #2 chicanerous, Dec 31, 2012
    Last edited: Apr 6, 2013
  2. chicanerous

    chicanerous Elite Member
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    Week of December 31, 2012.

    So, I've been a member of JSF for 8 years now. For a period of six years from 2003 to 2009, while I was in high school and an undergrad in college, I trained almost continuously and made tremendous gains. For my last year as an undergrad and the few years of graduate school since then, fitness has not played a large role in my life. This is OK -- I have trained my mind in this time and made other advancements in my life. However, I believe I've reached a point where I can do better. I can be better. I can look better. This log, along with the support of some of my closest friends, is my attempt at holding myself accountable as I strive to realize this potential and recapture some of what I once was.

    Monday
    BW: 166 lb (different scale than below)​
    Tuesday
    Wednesday
    8:15 - 8:55 PM @ JON | BW: 173.9 lb

    DL/RDL/BOR: 8/8/5x95, 8/8/5x115, 8/8/5x135
    PU: 8, 6, 4
    MP: 3x8x95
    TPD: 2x10x42.5
    alt. w/ DB CRL: 2x10x25
    + handstands​
    Thursday
    Friday
    7:15 - 8:05 PM @ JON | BW: 173.6 lb

    RDL: 8x95 DL | 8x135/155/135
    PU: 8, 6, 4
    DIP: 6, 6, 6
    MP: 6/4x115, 6/6x95
    CSR: 3x6x45
    TPD: 10x50/60
    alt. w/ DB CRL: 2x10x30
    + handstands​
    Saturday
    Sunday
    6:35 PM - 7:25 PM @ JON | BW: 172.3 lb

    DL/RDL/BOR: 8/5/5x95
    RDL: 6x135, 10x155, 8x185
    DIP: 6, 6, 6
    GHR: 5, 3, 3
    PU: 8, 6, 4
    DB MP: 6x30/40/45
    TPD: 10x60, 8x70
    alt. w/ DB CRL: 10x35, 8x35
    + handstands

    Held one real good handstand today. Since I don't weigh myself in a fasted state, I can't really tell what's going on with my weight, but it doesn't bode well. I really don't want to eat more / increase calories after a single week.​
     
    #3 chicanerous, Dec 31, 2012
    Last edited: Jan 14, 2013
  3. chicanerous

    chicanerous Elite Member
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    So, I'm going to try a documented approach to dieting. The overall goal is to reach about 2860 calories per day with at least 150 g of protein. Goal is to eat an adequately high protein diet and slowly gain weight. Current bodyweight is around 170 lb at 5'9".

    Diet log here: http://www.myfitnesspal.com/food/diary/amwmanbear (sorry BodyShop!)

    In an 8 hour window:

    Training Days (3x week)

    Meal 1:
    6 egg white + peppers, onions, celery
    1 cup cereal
    1 banana
    8 oz glass OJ

    Meal 2:
    8 oz meat
    1 cup beans
    2 cup cooked rice

    Meal 3:
    8 oz meat
    1 cup beans
    2 cup diced potatoes


    Non-training Days (4x week)

    Meal 1:
    6 whole eggs + peppers, onions, celery
    4 tbsp peanut butter

    Meal 2:
    8 oz meat
    spinach salad + mushrooms + almonds + olive oil

    Meal 3:
    8 oz meat
    2 cups broccoli + cheese

    Haha. Any help here would be appreciated. I don't think that's enough calories or enough carbs on training days. The idea is kind of to do a carb cycling thing and make training days P+C days and non-training ones P+F days, while getting a bit of an intermittent fasting thing going on with the 8 hour window.

    My current diet is occasionally a bowl of cereal and a glass of OJ for breakfast and then 1 big meal for dinner and sometimes a snack afterward. It probably averages out to about 2000 calories a day, considering my bodyweight is holding pretty steady at this point.
     
    #4 chicanerous, Dec 31, 2012
    Last edited: Jan 19, 2013
  4. FatLenny

    FatLenny Active Member

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    Both of those menus look like they are about 600-700 calories shy of your intentions. Interestingly enough, your target for calories is damn near identical to mine... When I am looking to drop fat. We're the same height roughly, too(when I'm not fooling myself anyway).

    As for carbs and calories on training days, you might try adding in two or three cups of beans. Try red beans, black beans, pinto beans or even chick peas. Any beans would work really. A cup of most beans would be just over 200 calories and carry 35-40g carbs and 16-18g protein. Red beans, rice and chicken is one of my favorite meals. ;)

    I'm going to add you on myfitnesspal... If you ever want ideas, I think you might find some on my sporadic food log. I'm not always 100% on point, clean or healthy, it I'll be damned if I don't get creative once in a while.

    :tu:
     
  5. chicanerous

    chicanerous Elite Member
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    Thanks for the suggestions! Yeah, I was thinking I was short on calories. The beans are an excellent suggestion.
     
  6. gravityhomer

    gravityhomer Elite Member
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    Hey Chicanerous, I would say welcome back, but it's not like I've been here either. Good luck in 2013.

    What's your grad program?
     
  7. TheThirdMohican

    TheThirdMohican Active Member

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    Welcome back! Looking forward to seeing your progress
     
  8. chicanerous

    chicanerous Elite Member
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    Thanks guys! Looking forward to seeing your progresses in 2013 too.:tucool:

    I started last semester as an M.A. student in geography at Ohio State.

    My program track is quantitative methods in GIS (geographic information systems) and spatial analysis, but my research interest is more in machine learning / pattern recognition software and methods for remote sensing. My goal is to work in the geospatial software industry rather than go on to a PhD.
     
  9. gravityhomer

    gravityhomer Elite Member
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    Wow, I have so many questions. I honestly didn't know that geography was a graduate program. Spatial analysis...like topography? mapping terrain from satellite data and such? Pretty cool stuff. I imagine it is very applicable to space exploration.

    Machine learning and pattern recognition sound more like computer science or electrical engineering.
     
  10. chicanerous

    chicanerous Elite Member
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    Geography has been a graduate program for a pretty long time, but it was mainly regional map making and social description up until the so-called "quantitative revolution" beginning in the 1960's. At that time, there was a push in the discipline to apply computerized statistical techniques and modeling to explore spatial data (as part of a reaction to some serious post-WW2 criticisms of the regional approach), for which representation in computer systems was just making possible. After some critical / theoretical development as well, geography eventually organized itself into more or less three subfields -- human geography, physical geography, and geographic technology.

    Human geography is a social science studying spatial issues in culture, economics, politics, demographics, urbanization, etc. Physical geography is an Earth science with topics like geodesy, geomorphology, glaciology, hydrology, oceanography, climatology, meteorology, etc.

    The geographic technology area is hard to pin down, but basically any school with a geography department now offers a degree in this area, as it has pretty wide application. Any type of information with a spatial component or topology to it can be analyzed and/or modeled using these technologies -- social networks, transportation networks, cities, archaeological sites, wars, riots, landscapes, human and animal behaviors. The major technological focus is geographic information science and its corresponding systems (GIS), which are software that (as Wikipedia says) allows you to "capture, store, manipulate, analyze, manage, and present all types of geographical data." Other focus areas are remote sensing, which is both obtaining and using spatially-organized information with/from satellites and airborne sensors, and geostatistics, which are a set of mathematical, statistical, and computational techniques for analyzing spatial and spatial-temporal data. Most of my focus is in remote sensing. Cartography, as a discipline, used to be a technology, but it's been more or less supplanted by GIS.

    For some people, spatial analysis might be thought of as applied spatial statistics, which includes the use of geostatistical techniques. For others, it is spatial statistics (applied and theoretical).

    Mapping terrain can absolutely be done using satellite data, although it's actually more common to use a plane to do it because we often want very detailed maps for the topography of specific areas rather than general ones for large swaths of Earth. It's definitely applicable to space exploration as well. Put a satellite around a planet and you can get images and measurements just the same as you get from the satellites around our own.

    Pattern recognition is a subtopic in machine learning which is part of computer science.
     
    #11 chicanerous, Jan 2, 2013
    Last edited: Jan 14, 2013
  11. chicanerous

    chicanerous Elite Member
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    Week of January 7, 2013.

    Monday
    Tuesday
    Wednesday
    7:40 - 8:30 PM @ JON | BW: 175.1 lb

    RDL: 5x115, 6x135/185/205
    DIP: 6, 8, 8
    PU: 8, 6, 4, 2
    GHR: 5, 3, 2, 2
    MP: 6x95/115/95/115
    TPD: 8x60, 10x57.5, 10x65
    alt. w/ DB CRL: 10x40, 8x40

    Second and third TPD sets were on a different cable station than I like to use. No handstands today -- cheerleaders were using the space to practice. Had two meals in me instead of one prior to lifting which may account for part of the apparent weight gain.​
    Thursday
    Friday
    8:20 - 9:10 PM @ JON | BW: 176.3 lb

    BP: 3x5x135
    RDL: 8x95, 6x135/185/205/225
    PU: 6, 6, 4, 4
    DIP: 8, 8, 8
    UROW: 5x45/55/65
    TPD: 10x60/70, 4x85
    alt. w/ DB CRL: 10x40, 2x6x40
    + handstands

    First handstand was really impressive. The rest were not.​
    Saturday
    Sunday
    8:40 - 9:40 PM @ JON | BW: 174.8 lb

    PU: 10, 5, 5
    RDL: 6x135/205/225
    URDL: 2x5x115
    GHR: 4, 3
    MP: 10/10/5x95
    DIP: 10, 7, 7
    TPD: 6x70, 10x60/70
    alt. w/ DB CRL: 2x10x40, 6x40
    + handstands​
     
    #12 chicanerous, Jan 4, 2013
    Last edited: Feb 3, 2013
  12. gravityhomer

    gravityhomer Elite Member
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    Good stuff. You know I still think of you as the 18 year old kid with the mind of someone much older. That was 9 years ago (?), crazy.
     
  13. chicanerous

    chicanerous Elite Member
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    You mean you're not still a 25-26 year old grad student in your physical prime? :tucool:

    I guess that's the beauty (or the horror) of the internet -- you're forever stuck in others' minds how they first conceived of you.
     
    #14 chicanerous, Jan 6, 2013
    Last edited: Jan 6, 2013
  14. Carole

    Carole Well-Known Member

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    :) Chicanerous, oh my, welcome back. I cannot tell you how surprised and happy I was to see you have returned to the forum. I did this afternoon take the time to view all of your videos and although I understand because circumstances in your life precluded your former attention to lifting and the like you and your level of fitness are not as before or how you wish yourself, and 'it' to be. That said looking at your videos I would suggest you begin in the place others seek. Do know what a pleasure it will be once again watching your progress toward your ultimate goals.
     
  15. chicanerous

    chicanerous Elite Member
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    Hi, Carole! :wave: Thanks for the advice and encouragement. It's a pleasure to hear from you. :)
     
  16. chicanerous

    chicanerous Elite Member
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    Week of January 14, 2013.

    Monday
    Tuesday
    Wednesday
    Thursday
    10:40 - 11:40 PM @ JON | BW: 176.4 lb

    URDL: 2x5x135, 12x205 RDL
    PU: 8, 6, 6
    GHR: 5, 2, 4, 3
    MP: 10/8/4/4x115
    CSR: 2x8x45
    TPD: 10/10/8x70
    alt. w/ DB CRL: 10/5/5x40, 6x35
    + handstands

    Meant to lift yesterday, but was at school past midnight and hardly was able to get calories in, let alone make it to the gym.​
    Friday
    Saturday
    Went out for movie and dinner, but didn't realize I would get back 30 minutes before the gym closed. Not doing too well this week.​
    Sunday
    8:50 - 9:50 PM @ JON | BW: 175.1 lb

    BP: 3x5x135
    DIP: 15, 10, 5
    PU: 7, 5, 4, 4
    RDL: 5x135/205/225/245
    CBL FLY: 8x30, 10/8x25
    GHR: 7, 5, 4
    TPD: 2x15x60
    alt. w/ DB CRL: 15/13x35
    + handstands​
     
    #17 chicanerous, Jan 13, 2013
    Last edited: Feb 3, 2013
  17. gravityhomer

    gravityhomer Elite Member
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    Chicanerous, pre this journal, would you say that you had not lifted in a while? and did you have to ease into it. Because from the log looks like you hit the ground running.
     
  18. chicanerous

    chicanerous Elite Member
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    Last year I lifted for three weeks in October and consistently from late March through July. The first week here is pretty much me easing into it.

    I haven't found (having stopped and restarted a number of times in the past four years or so) that I need all that much easing. I'd guess that's a benefit of having training consistently for a number of years. Squats and (conventional) deadlifts are probably the exception to that. Olympic lifts too because all the supporting musculature needs to be in good shape and flexibility has to be developed. You'll notice I'm not doing any of that right now though.
     
    #19 chicanerous, Jan 14, 2013
    Last edited: Jan 14, 2013
  19. gravityhomer

    gravityhomer Elite Member
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    Ugh, my first day doing squats in a while, I usually do just the bar and my hamstrings are spasming by the end and incredibly sore for a few days. Then the next week I'm okay. Really weird.
     

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