1. Have you installed the new JSF Mobile app? Check out all the details here.
    Dismiss Notice
  2. One account & one avatar for all of JSF. Unified login and profile. Forum alerts on the main site, and more. Check out the details here: Forum & main site unified account feature is live!
    Dismiss Notice

Jaer's 2017 Fitness Journal

Discussion in 'Fitness Journals' started by Jaer, Jan 3, 2017.

  1. macdiver

    macdiver Well-Known Member
    Bronze Member

    Joined:
    Mar 18, 2010
    Messages:
    4,208
    Likes Received:
    80
  2. Jaer

    Jaer Well-Known Member

    Joined:
    Apr 21, 2004
    Messages:
    3,000
    Media:
    1
    Albums:
    1
    Likes Received:
    21
    I did! Saw that in my feed today, and thought "Wait, am I the only one still using those?" There are quite a few different parks/trails I've run in the past 5 years that had those life course fitness things, and I do use them!

    Huh. If hula hooping for fitness suddenly sweeps the nation, we'll know I am the fitness trend setter, especially if it's a lot of swole bodybuilder types who take it up.


    Today, Deadlifts and Presses
    DL: 135x6, 225x5, 275x5, 315x5, 365x4, 315x8, 225x10, 135x12
    --superset into push-ups on the BB x10 x8
    --superset into chin-ups x4 x5
    --superset into farmer's walks with 45s x3
    Bench: 225x12,12, 11+1
    Seated leg curl: 150x12, 12, 12 (got the hammy's this time!)
    Standing Arnold OHP 45sx12, 12, 11
    superset with DB stiff leg DL: 45x12, 12, 12
    Rope Triceps Push-Down: 140x12, 12, 12

    No cardio after.

    OK, so what's all that crap with the DL? It's easier to follow in my log:

    DL:____________135x6...225x5...275x5...315x5....365x4...315x8...225x10...135x12
    push-ups:_________10........10.........10.........10.........10.........10.........10...........10
    chin-ups:_________________________________4 .........4...........4...........4.............4
    farmer's walk: ___________________________________________1...........1.............1

    I kept adding things to the circuit (no rest between each for the most part)

    Still didn't feel with it enough for the heavt DLs (three at 365 was the goal), so I reversed pyramided down from there.

    Good workout. Lots of sweat and panting and cardio, despite not having time to hit the cardio machine.

    Jaer
    didn't sleep enough last night, so that might have effed with his numbers.
     
    #162 Jaer, May 3, 2018
    Last edited: May 7, 2018
  3. macdiver

    macdiver Well-Known Member
    Bronze Member

    Joined:
    Mar 18, 2010
    Messages:
    4,208
    Likes Received:
    80
    Dude, that is a helluva work out.
     
  4. Jaer

    Jaer Well-Known Member

    Joined:
    Apr 21, 2004
    Messages:
    3,000
    Media:
    1
    Albums:
    1
    Likes Received:
    21
    Friday, took it easy.

    Saturday, after systema and breakfast, H and I went walking at Longwood Gardens, checking out the spring flowers. That was ~2.8 miles.

    Sunday, my running team hit the canal trail once again. As I mentioned, last week we added a new runner. That time he joined us for the second half of the run. This past Sunday, he started with us at the beginning. We did a loop with him and then he departed, and the two of us continued.
    Both loops were farther than any of us expected.
    First loop (3 of us): 4.4 miles.
    Second loop (2 of us, faster pace): 6.3

    Yeah, we kind of accidentally ran 10.7 miles. :eek:

    None of us had planned for that kind of distance on either leg of it. The last mile or so, the bottom of my feet were feeling it--sore skin as were my ankles. But the cardio and muscles were still holding fine. I can't believe I'm back up to over 10 miles without much training, it seems. Like 4 miles a month ago, then 6.2, 7.8, 10.7. That seems quick.

    Though, it's really only a return to these distances, since I've done this before.

    I weighed in over the weekend: 227.0, so down nearly 2 pounds since last week. Things are going well.

    Jaer
    kind of wants to go running today since the weather is nice, but he's going to hold off until tomorrow after work.
     
    #164 Jaer, May 7, 2018
    Last edited: May 8, 2018
  5. Shamie

    Shamie Senior Member

    Joined:
    Jan 21, 2004
    Messages:
    7,775
    Likes Received:
    37
    I can't believe I'm back up to over 10 miles without much training, it seems. Like 4 miles a month ago, then 6.2, 7.8, 10.7. That seems quick.

    Impressive you are able to run 10 miles with little training.

    I weighed in over the weekend: 27.0, so down nearly 2 pounds since last week. Things are going well.


    Is that 217, 270 or 27? :)
     
  6. Jaer

    Jaer Well-Known Member

    Joined:
    Apr 21, 2004
    Messages:
    3,000
    Media:
    1
    Albums:
    1
    Likes Received:
    21
    Yeah, that marathon I'm not running is getting within grasp!

    HA! I fixed it. It should have been 227.0. But headed toward 217!

    Monday:
    ~10 minute hoop (counter clockwise), 15 burpees, 10 chin-ups
    ~10 minute hoop (clockwise), 15 burpees, 10 chin-ups
    10 minutes heavy bag
    walk 1 mile around the neighbor hood

    I was amazed with the 10 minutes of solid hooping. And in both directions! I'm getting mad hoop skillz!

    Maybe that will be my shtick: run a race while hula hooping the entire time!

    Squats and rows today:
    Squats: 135x8, 225x6, 275x6, 315x8, 8, 8, 225x8, 135x8
    superset with BW full squats 8, 8, 8, 8, 8, 8, 8, 8
    supersset with 90lb farmer's walks ~75 steps x3
    V-grip row: 280x12, 12, 12
    Individual Seated Leg Extensions: +75s x 12, 12, 12
    Lat pulldown: 190x12, 12, 12
    EZ-bar preacher curls: +50 x12, 12, 12
    Run the rack (sort of) Curls: 45x6, 35x6, 25x6 15x8
    7 minutes on the treadmill: walk then run then walk

    Much like the DL routine I did last week, I would do my weighted squats, then go right into BW squats, then I added farmer's walks as I deloaded the bar from 315. I figured with all that, no need for the 10 burpees. And I did burpees yesterday.

    Plan on running after work today, since the weather is so nice.

    Jaer
    breaks fast earlier on days he runs after work. He doesn't want to go into a 4-6 mile run without having eaten for 20 hours and having done a crushing workout in the morning. Fruit and almonds around 4:00, protein shake around 5:00, hit the trail around 6:00. Home for dinner by 7:30-8:00, depending on how well the run goes.
     
  7. macdiver

    macdiver Well-Known Member
    Bronze Member

    Joined:
    Mar 18, 2010
    Messages:
    4,208
    Likes Received:
    80
    During the marathon, the group I was running with was discussion training. We all had reached the same point as you (except for the first timer). We could take the winter off, then be ready for a half marathon in 2 - 3 weeks. Time for you to run that marathon but leave the hoop home for your first one and PLEASE keep your shorts on especially if any JSF'ers run with you.
     
  8. Jaer

    Jaer Well-Known Member

    Joined:
    Apr 21, 2004
    Messages:
    3,000
    Media:
    1
    Albums:
    1
    Likes Received:
    21
    I would not hoop a marathon!

    Last night, ran 7 miles in 1:17:17. This includes a couple bathroom breaks and slow start due to GPS glitching. I could definitely go faster, but I was pretty pleased by the roughly 10:00 minute mile pace I was keeping when running (versus the 11:00 minute mile pace it actually averages out to). Felt really good during, too. I think I've just been enjoying running more these past weeks than I recall doing when trying to get back to it in the last couple years. Everything just clicks.

    This morning, got up and worked out again.

    T-bar row (slow): T-bar +115x12, +125x12, +135x12
    --superset with decline push-ups 12, 12, 12
    Cable flies: 80x12, 12, 12
    --super set with cable reverse flies: 60x12, 12, 12
    Decline crunch (with twist): 15, 15, 15
    --superset with BB OHP 100x12, 12, 12
    10 minutes on treadmill, 3/6/9 intervals.

    Systema tonight.

    Jaer
    is hoping to get to 225 by Friday. 220 by end of May. 210 by end of July. Aggressive goals, but he's feeling pretty motivated and positive.
     
  9. Seltzer

    Seltzer Elite Member

    Joined:
    Apr 29, 2005
    Messages:
    27,073
    Likes Received:
    97
    In addition to your strength being impressive, so is your ability to so quickly ramp up your pace and distance while running. Please send some of that my way.
     
  10. Jaer

    Jaer Well-Known Member

    Joined:
    Apr 21, 2004
    Messages:
    3,000
    Media:
    1
    Albums:
    1
    Likes Received:
    21
    HA! Thanks! I think the switch in training helped. Much more focus on endurance and cardio during workouts rather than just strength is helping me run better--and probably keeps me from being as drained/sore when running.

    Thursday morning workout:
    DL: 135x8, 225x6, 275x5, 315x5, 365x5, 315x6, 225x8, 135x12
    --superset into push-ups on the BB x10 x8
    --superset into pull-ups x5 x8
    --superset into farmer's walks with 45s x3
    Bench: 225x12, 235x12, 9+2
    Seated leg curl: 150x12, 12, 12, 12
    Standing Arnold OHP 45sx10, 10, 10
    --superset with DB stiff leg DL: 45x12, 12, 12

    No time for the triceps pushdown, but I figured I do enough for my arms. No worries there.

    I did pull-ups (not chin-ups) after every set of deadlifts this week, and did 5 instead of the 4 I did last week, so volume increased from 16 to 40. Also, instead of just normal push-ups, I did twisting knee raises during the push-ups. I lean on the BB instead of doing these in the ground, so technically they are incline push-ups. I think that makes them easier...? So I added extra difficulty.

    Not sure what I'll get up today. Maybe another short run and life course work at the park. It seems like a nice day out.

    Sunday is Mother's Day. The running team is trying to get together, but earlier. We'll see how that goes.

    Weighed in this morning at 224.0, so down three full pounds, one more than expected.

    Jaer
    is on trucking on toward his goals.
     
    dejavued likes this.
  11. Jaer

    Jaer Well-Known Member

    Joined:
    Apr 21, 2004
    Messages:
    3,000
    Media:
    1
    Albums:
    1
    Likes Received:
    21
    Friday, ran 4 miles. Pace was about 11:30, so not too fast, but it was consistent--I never slowed to a walk. I'll count that as a win. I decided not to lifecourse it because I had been doing a lot of lifting and the like and I usually do full body stuff. Toss systema in there, and I hit the muscles pretty regularly. I figured I could give some time off and just run.

    Saturday, systema and some yard work, but nothing too strenuous.

    Jaer
    needs to mulch his garden.
     
  12. Jaer

    Jaer Well-Known Member

    Joined:
    Apr 21, 2004
    Messages:
    3,000
    Media:
    1
    Albums:
    1
    Likes Received:
    21
    No run Sunday due to rain and Mother's Day events.

    Monday: 3 rounds hooping, 15 burpees, 10 chin-ups.

    Tuesday:
    Squats: 45x8, 135x8, 225x6, 275x6, 325x8, 8, 8, 225x10, 135x12
    --superset with BW full squats 10, 10, 10, 10, 10, 10, 10, 10, 10
    --superset with push-ups 10, 10, 10, 10, 10, 10, 10, 10, 10
    --supersset with 90lb farmer's walks ~75 steps x3
    V-grip row: 280x12, 12, 12
    --superset with push-ups 10, 10, 10
    Individual Seated Leg Extensions: +80s x 12, 12, 12
    --superset with push-ups 10, 10, 10
    Lat pulldown: 190x12, 12, 12
    --superset with push-ups 10, 10, 10
    Standing alt DB curls 45s x8, 40s x8, 35x10
    --superset with push-ups 10, 10, 10


    My cardio for this workout was supersetting every set with 10 push-ups. 210 push-ups by the time I finished. Probably not something I would do as part of every Tuesday workout, but it was a fun change.

    Today:
    T-bar row (slow): T-bar +125x12, +135x12, +145x12
    Cable flies: 80x12, 12, 12
    --super set with cable reverse flies: 60x12, 12, 12
    Decline crunch (with twist): 15, 15, 15
    --superset with BB OHP 115x10, 10, 10
    Rope cardio: 5 minutes
    12 minutes on treadmill, 6/9/3 intervals

    Doesn't look like I'll get any long runs in this week due to rain and other events. Alas.

    Jaer
    is curious if the lack of long runs will affect his weight loss.
     
  13. Jaer

    Jaer Well-Known Member

    Joined:
    Apr 21, 2004
    Messages:
    3,000
    Media:
    1
    Albums:
    1
    Likes Received:
    21
    So I just weighed in: 230.0 :confused:

    I'm attributing this to H and I went out to dinner last night, and I had nachos, burger, fries, and beer. I figure that has to be affecting my morning weight. I'll try again later in the weekend.

    Thursday morning workout:
    DL: 135x8, 225x6, 315x5, 385x0, 315x8, 225x10, 135x12
    --superset into push-ups on the BB x12 x6
    --superset into pull-ups x5 x6
    --superset into farmer's walks with 45s x3
    Bench: 235x12, 10, 9
    Seated leg curl: 160x12, 12, 12, 12
    Standing Arnold OHP 50sx10, 10, 10
    --superset with DB stiff leg DL: 50x12, 12, 12
    Rope Tri push-downs: 140x12, 12, 12

    I got to sleep at a decent time, but I was still a bit worn when I woke. This week has been stressful, and I think that Wednesday workout and system is leaving me a little less prepared for deadlifts. I got the 385 (which was an ambitious jump from last week, I will admit) off the ground, but I didn't feel comfortable keeping it going up, so I stopped.

    I was a victim of not looking closely enough at my workout from last week, cause I meant to increase pull-ups, but thought I did 4 rep sets, but turns out it was 5 last week. So 6 next week.

    It was still a really intense workout. So that's good.

    Jaer
    doesn't think he over-ate so much as to gain 6 lbs in one week.
     
  14. Seltzer

    Seltzer Elite Member

    Joined:
    Apr 29, 2005
    Messages:
    27,073
    Likes Received:
    97
    While your calories may not have been sufficient to cause such a weight gain, as you know restaurant food is notorious for using more sodium than most of us use at home. Me thinks that with some solid hydration and eating at home you'll see those 6 pounds disappear.

    Oh yeah, nice workout!
     
  15. Shamie

    Shamie Senior Member

    Joined:
    Jan 21, 2004
    Messages:
    7,775
    Likes Received:
    37
    All your numbers are pretty impressive, but for this exercise it is extremely impressive. :bow:
     
  16. Justitia

    Justitia Elite Member
    Lifetime Platinum Member

    Joined:
    Aug 3, 2004
    Messages:
    4,539
    Likes Received:
    16
    You are an inspiration:tu:
     

Share This Page