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Jaer's 2017 Fitness Journal

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

  1. macdiver

    macdiver Well-Known Member

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  2. Jaer

    Jaer Well-Known Member

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    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

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    Dude, that is a helluva work out.
     
  4. Jaer

    Jaer Well-Known Member

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    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

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    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

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    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

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    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

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    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

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    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

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    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

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    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

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    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

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    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

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    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

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    All your numbers are pretty impressive, but for this exercise it is extremely impressive. :bow:
     
  16. Justitia

    Justitia Elite Member
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    You are an inspiration:tu:
     
  17. Jaer

    Jaer Well-Known Member

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    Hey, everyone!

    It's been 4 months since I've posted....

    In that time, I've had a few vacations, had my crazy-ass conference, and went 100% remote for like a month as we switched offices.

    Through it all, kept up a workout routine. Actually started going to the gym every morning during the 100% remote time, to prevent myself from never going, and I've kept that up, so I typically hit the gym at least 5 times a week. I was running a lot, but then it started raining and hasn't let up for 2 months.

    My dad and I started a house construction project, which is going to be taking up a lot of weekend time, but will result in a powder room on the first floor and more pantry space, so that's good.

    What are JAer's workouts like these days? Glad you asked!

    This week was something like this:
    Monday - Squats, DB stiff-leg DLs, leg extension, leg curls
    Tuesday - one-arm lat pulldowsn, one-arm rows, n-grip barbell bench (light weight, high rep), one-arm standing upright row, run-the-rack DB curls
    Wednesday - heavy bench, t-bar row, incline bench into decline bench giant sets, ez-bar skull-crusher into ez-bar curls
    Thursday - heavy deadlifts, front squats, clean and press into decline crunches
    Friday - some mix of chest and back and shoulder work

    I try to do 10 minutes of cardio after every workout, but sometimes I don't have the time.

    I switched from the hyper-intense workouts I was doing in May when I started going more days, and fell into a plan that has a heavy lift day for benches, squats, rows, and deadlifts but still hits all muscle groups multiple times during the week, which is why "chest day" had rows and "back day" has benches.

    To try to get back to my usual posting, today specifically was

    DL: 45x8, 135x8, 225x5, 315x5, 385x5, 405x3, 315x5, 225x7, 135x10 (farmers walks with the 45s as I deracked)
    Front squat: 165 x 8, 8, 8 (full ass-to-grass)
    Clean and Press: 95x10, 10, 10
    superset with decline crunches 12, 12, 12

    No cardio cause I was late getting to the gym.

    Haven't DLed over 400 in a while, so it was fun getting back to that!

    Works been crazy busy--it usually is over summer leading into conference, but it never really slowed again. Fell out of the habit of posting here, and I plan on getting back into it. So, hopefully, I'm back!

    In other news, H is on a 6-week fitness challenge (she has to lose 20 pounds), so she's been on a very calorie-restricted diet and going to the gym a bunch, it's crossfit style workouts without being crossfit brand. I've kind of adopted her eating, so I suspect I'll lose some pounds too. Especially since I was drinking WAY too much beer over summer (seriously, I was putting away 3-6 Coronas a night, which is crazy since I was never normally a daily drinker!). Considering I didn't seem to gain weight during that time, I figure I'd have had 6-pack abs if I'd laid off the 6 packs! So hopefully nixing all those beers will have the same effect, and I'll be ripped by end of Oct.

    :lol:

    Anyway, great to be back. I'll spend some time catching up on all the cool things I've missed.

    Jaer
    kept thinking "I really need to get back into posting!" but then just kept forgetting! At least he kept up with his fitness during the break, but he probably would have cut out some of the beers cause he wouldn't have wanted to come here and admit he was drinking that much!
     
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  18. macdiver

    macdiver Well-Known Member

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    Welcome back. :wave:
     
  19. Jaer

    Jaer Well-Known Member

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    Thanks!

    Today is Fridays. Fridays are kind of my catch day. I try to do one heavy chest, back, squats, and deadlift day during the week. If I haven't managed Monday through Thursday, I catch the missed workout on Friday. This week, I didn't need to catch up, so it was kind of a free for all.

    Wide-grip lat pulldown: 160x8, 200x8, 240x8, 260x6, 180x6, 100x8 (last three we drop set, no rest)
    Alternate Incline DB Bench: 60x8, 70x8, 8x80
    2-hand KB swing: 20, 20, 20
    Cable fly: 70x10, 80x10, 90x10
    superset with reverse cable fly: 70x8, 8, 8
    cardio: 10:00 elypitcal

    I've been doing the pulldowns 1-handed recently, so the wide-grip 2-hand felt different/good, like it was hitting my lats different. My back was still a little tight/worn from yesterday, so I have a pleasant fatigue in the back and shoulders now.

    My running buddy, let's call him Erik (cause that's his name and it would be odd to call him something else), has started lifting weights. After years of me telling him he needs to do some resistance training to improve his running and avoid injury, he finally started. He's bee pretty consistent for weeks, and definitely improving in strength, conditioning, and lean gains. He doesn't like lifting the way he likes running (which is like his bliss), but he's slowly enjoying it more.

    His way of coping with lifting is to really get into the "bro"ness--comically so--so I get a lot of text messages with lifting memes and the like. But he's also laid down a challenge: Merry Fitmass. The goal is to be swole and fit for Christmas. Getting the momentum now and leaning out and then riding the gainz-train all the way to the New Year to avoid eating a lot of junk food during Nov and Dec.

    There's no specific goal or reward. Just the challenge to be as fit as possible for Fitmass.

    Jaer
    forgot the protein muffins he was going to have for post workout snack. There go all his gainz!
     
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  20. Seltzer

    Seltzer Elite Member

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    That's a nice challenge you and your friend will be involved in.

    Welcome back and wishing you, H, and your friend success in reaching your goals.
     

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