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  • scramJam
    replied
    25th of Jaugust, year of the Tiger :
    Walk to the gym + Farmer's Pinch ->
    -> Lofivelcro's Special Armcrushing Suggestion - Beginner Series :

    "Bicep curls, under-grip, bench"
    Weights : 6-6-12.5-15-17.5-17.5
    Int. reps : 15-15-10-8-6-6
    Act. reps : 15-15-10-8-6-6

    "Bicep curls, hammer-grip, bench"
    Weights : 6-6-12.5-15-17.5
    Int. reps : 15-15-10-8-6
    Act. reps : 15-15-10-8-8

    "Wrist curl"
    Weights : 8-8-12.5-15-17.5
    Int. reps : 20-20-12-10-6
    Act. reps : 20-20-12-10-6

    "Wrist curl, hammer"
    Weights : 8-8-12.5-15-17.5
    Int. reps : 15-15-12-10-8
    Act. reps : 15-15-12-10-8

    "Flat flies"
    Weights : 8-10-10-12.5
    Int. reps : 15-12-10-10
    Act. reps : 15-12-10-12.5

    "Parallel bar press"
    Weights : 111kg
    Int. reps : 15-12-10-10
    Act. reps : 0.5-0-0-0

    "Load to belt"
    Weights : 9-10-10-12.5-15
    Int. reps : 12-10-10-8-6
    Act. reps : 12-10-10-8-6 ->

    -> The Gauntlet (Day 10, 16-16/12-12) [1] ->
    -> Gym tomfoolery :

    "Pulldown"
    40 kg - 10 reps
    45 kg - 10 reps
    50 kg - 6 reps

    "Ab Crunch"
    40 kg - 10 reps
    45 kg - 5.5 reps
    40 kg - 4 reps

    "Leg press"
    100 kg - 12 reps
    125 kg - 12 reps
    125 kg - 12 reps ->

    -> Walk home ->
    -> AoS (Day 23)

    Commentary :
    I think I need to reevaluate my weights with LSAS. It's getting a bit easy, especially considering that I can't preform 2 whole exercises out of the program.

    [1]
    That "standing up" thing in the end?
    Feels weird as hell and I don't understand the correct form.'
    Also people were giving me the looks.

    {FOR SOME REASON I HAVE NO SEPARATOR-LINE-THING IN THE MENU, SO HERE YA GO}

    The very next day :
    Walk to the gym ->
    The Gauntlet (Day 11, 16kg - 16kg - 32kg - 24kg) ->
    -> An attempt at the Kettlebell HIIT ->
    -> Treadmill (2.5%, 5.5 km/h, 30 minutes) ->
    -> Walk home ->
    -> AoS (Day 24)

    Commentary :
    My knees could not handle reverse lunges after that "32 kg iron pear" stunt, so I did Treadmill instead of HIIT.
    I guess me using intended weights is out of the window. Oh well.
    To be fare those pesky caps can't handle lunges anyway. Just not to this degree.


    {SAME THING HERE. I TRIED RELOADING THE PAGE - NO DICE. SO... YA COME HERE OFTEN?}

    Yesterday :
    AoS (Day 25)

    Commentary :
    Had no time for the gym or extensive training at home. I'm visiting some hellhole soon, had to get ready. Which brings us to...

    {THIS GOT OLD THE FIRST TIME, BUT I AM COMMITTED NOW}


    Today :
    AoS (Day 26)

    Commentary :
    I am leaving the big city to battle Al-Ghul in a smaller city for 3 days straight.
    Let us hope that I emerge victorious and do not forget to do at least something fitness-adjacent.
    Also excuse my poor English today if it's showing - writing in a hurry.
    Toodles!

    Leave a comment:


  • calendula
    replied
    Awesome! I'm glad you're enjoying HIIT and it's working for you!

    Leave a comment:


  • scramJam
    replied
    To... Eh... Yesterday :
    Whole lot of nothin'->
    -> AoS (Day 22, level III) ->
    -> Nothing again.

    Commentary :
    My nutrition is getting kinda out of control again. I think I got a kilo back.
    I'm going to try mealprep. I'll have no snack or overeating options if I don't include them from the get-go.
    When you are cooking each time - it's easy to overeat. Especially if you are cooking while hungry.
    So I'll cut out the middle-man. That "Cookin" fella is going down.

    Leave a comment:


  • scramJam
    replied
    I did this in that exact order :
    Walk to the gym ->
    -> The Gauntlet (Day 9, 12kg-16kg-16kg-16kg) ->
    -> Kettlebell HIIT (Level I, 12kg) ->
    -> Walk home ->
    -> AoS (Day 21).

    Commentary :
    To hell with the treadmill, this "HIIT" thingamajig was awesome!
    I huffed, puffed and it was fun. I am not sure if it's in any way better for burning calories, but it sure is better for my psyche.
    Also time-savings are enormous. Good stuff all around.

    Leave a comment:


  • scramJam
    replied
    Today :
    Walk to the gym + Farmer's Pinch [1] ->
    -> Lofivelcro's Special Armcrushing Suggestion - Beginner Series :

    "Bicep curls, under-grip, bench"
    Weights.. : 6-6-12.5-15-17.5-17.5
    Int. reps : 15-15-10-8-6-6
    Act. reps : 15-15-10-8-6-6

    "Bicep curls, hammer-grip, bench"
    Weights.. : 6-6-12.5-15-17.5
    Int. reps : 15-15-10-8-6
    Act. reps : 15-15-10-8-6

    "Wrist curl"
    Weights.. : 8-8-12.5-15-17.5
    Int. reps : 20-20-12-10-6
    Act. reps : 20-20-12-10-1

    "Wrist curl, hammer"
    Weights.. : 8-8-12.5-15-17.5
    Int. reps : 15-15-12-10-8
    Act. reps :15-15-12-10-8

    "Flat flies"
    Weights.. : 8-10-10-12.5
    Int. reps : 15-12-10-10
    Act. reps : 15-12-12-10

    "Parallel bar press"
    Weights.. : 111kg
    Int. reps : 15-12-10-10
    Act. reps : 0.5-0-0-0

    "Load to belt"
    Weights.. : 9-10-10-12.5-15
    Int. reps : 12-10-10-8-6
    Act. reps : 12-10-10-8-6 ->

    -> The Gauntlet (Day 8, 16kg) [2] ->
    -> Machinery :

    "Lat machine"
    45kg - 8
    40kg - 6
    40kg - 5

    "Abdominal crunch"
    35kg - 15
    40kg - 10
    40kg - 8
    45kg - 1
    40kg - 5 ->

    -> Farmer's walk
    1:10 minutes, 16 kg/hand
    1:10 minutes, 16 kg/hand
    1:10 minutes, 16 kg/hand ->

    -> Walk home ->
    -> AoS (Day 20).

    Commentary :
    I notice that a lot of those big gym guys have suspiciously thing legs.
    But I'm talking BIG guys. Most "just big" folks are well rounded, it's just the BIG crowd.
    To each their own, I guess. Just weird that it's predominately BIGĀ® mentelgen.

    Also... It's very dangerous to listen to podcasts while weight training.
    It's not a focus problem, no - but laughter. It's surprisingly disruptive.

    Another problem I've encountered - it's very hard to focus and think after a workout.
    For the whole day forward. And this sucks, for obvious reasons.
    Gotta research ways to mitigate this.

    [1]
    That thing I talked about yesterday - pinching my backpack instead of using the handle to develop grip strength. Did not do it a lot today, had a lot of groceries.

    [2]
    Dips are very hard when you are 111 kg, huh? Almost alarmingly so.
    I though my poor joints would go for a walk!

    Leave a comment:


  • scramJam
    replied
    This exact evening :
    Walk to the gym ->
    ->Treadmill (2.5%, 5.5 km/h, 15 minutes) ->
    ->The Gauntlet (Day 7, 12kg)->
    ->Treadmill (2.5%, 5.2 km/h, 30 minutes) ->
    -> Walk home ->
    -> AoS (Day 19, lvl III).

    Commentary :
    I think I'll actually stick to recommended weights with the Gauntlet instead of doing whatever I can muster. Good idea, huh?
    I do have about 30 kilos of load on me at all times anyway.
    Sidenote - actually saw people using other kettles today. Groovy.

    Also had an eureka moment.
    I have no grippers, but what I can do is carry my bag with the fingers only.
    You know, instead of using the handle I pinch it and carry until pain shows up - and then some more.
    This should develop some grip strength with all that time I spend going to and fro the gym.

    Leave a comment:


  • scramJam
    replied
    18/07/22
    Evenin' :
    Walk to the gym ->
    -> Treadmill (2.5%, 5.5km/h, 6 minutes) ->
    -> The Gauntlet (Day 5) [1] ->
    -> Notes missing, but I remember doing something ->
    -> Farmer's Walk ->
    -> Walk home

    Commentary :
    Overdoing it with a 24kg kettlebell after a whole-day walk was a mistake. Had to force myself to go to the gym.
    Even then - went there way too late and did not do much. Also a lot of people everywhere. I'll stick to earlier visits, I think...

    [1] I managed to do 5 full-on asymmetric pushups and 5 knee-pushups. That's... Way more than I could before. I'm glad to see some tangible results.
    19/07/22
    That day :
    A light walk ->
    -> AoS (Day 18 again for some reason) ->
    -> Freeform limb shakage

    Commentary :
    I was still feeling terrible after two previous days, so I decided that a small break is in order.
    Probably not the wisest choice fitness-wise, but at least I got a bit more work done.

    20/07/22
    Yesterday :
    Walk to the gym ->
    ->Treadmill (2.5%, 5.5km/h, 10 minutes) [2] ->
    ->Lofivelcro's Special Armcrushing Suggestion - Beginner Series [3]:
    1. 15-15-4/1
    2. 15-15-10-8-6
    3. 20-20-12-10-6 [4]
    4. 15-15-12-10-6
    5. 15-8-10-10
    6. 1-0-0-0
    7. 15-10-10-8-8
    8. NaN ->
    -> Half of The Gauntlet (Day 6, 24kg, 16kg) ->
    -> The Gauntlet (16kg ) ->
    Walk home.

    Commentary :
    This... Took me a surprising amount of time. I spent some of it figuring out correct weights for the LSASBS, but still.

    -*-*-*-*-*-
    I just lost a whole wall of text because the Hive's forum engine is funky.
    Not even sure what happened, but the "Redo" button is of no help.
    So... I'm rewriting that, I guess. Short version.
    -*-*-*-*-*-

    [2]
    I am getting sick of the thing. Perhaps I'll ditch it in favor of Darebee warmups on strength days. They are shorter and way more fun.
    My trainer recommended doing treadmill before exercise, but hell. Hell. Please no more.
    I am writing that on the cardio day, by the way. So lots of this ghastly contraption in store for me. God I want a rowing machine...

    [3]
    I figured it out! Reading the damn thing was the answer!
    "After a thorough warm-up, perform the following reps from right angle upwards with working amplitude of no more than 30 degrees."
    Me was swinging rock full.
    Me head is pointy and hard, like the rock.

    [4]
    Some of my wrist problems are popping up.
    I had them before for years - left hand was hurting with significant load applied. Like when I was lifting myself from the bathtub.
    It was rare enough to ignore - but now I had the time to contemplate it.
    And I am contemplating visiting a doctor.

    Addendum :
    I can't remove those lines on the bottom. Send help.




    Leave a comment:


  • scramJam
    replied
    I wish I had more to add, but.. Got it! Thanks for the tip.
    Did not occur to me that it's important to actually go through the motions, not to fulfill some abstract quota.
    I'll... Write that off as me being tired, ja. Not stupid.
    Looks like a good place for an excel sheet, hehe...


    Well, it was cloudy today, so... Maybe I can count a 30k-step walk with a good mate of mine as a hike?

    From dusk till dawn:
    "Hike" ->
    Walk to the gym ->
    Treadmill (2.6%incl, 5.8 km/h, 15 minutes) ->
    The Gauntlet (Day 4, 24kg,16kg, 12kg) [1] ->
    Walk home ->
    AoS (Day 18).

    Commentary :
    That was a good modest walk. Eh, hike.

    [1] Deadlifts and swings - 24kg,
    Snatch 16kg - 12kg - 12kg - 12kg
    Sidebends 16kg
    I was way overdoing it with kettlebell weights - especially for a cardio day - but eh. It was fun.

    Leave a comment:


  • lofivelcro
    replied
    Eh, I'm trying to rephrase my last paragraph, or at least make more sense of it myself:
    Say you've planned to do 15 - 15 with 7 kilos each, 10 with 10 kilos, 8 with 12 kilos and 6 - 6 with 16 kilos... Now you find out that you can only do 3 reps with 10 kg, and maybe only 1 with 12 kg, and none with 16kg because your arms already feel like pudding. You note that down: 15 - 15- 3 -1 -0 -0 or something like this.
    Now, the next time you attempt this, you do 15 - 15 - 4 - 1 - 1 -0. Not exactly where you want to be, but it's progress. So stick with that weight.
    If the next attempt is the same as the last one, note that down. If it's still the same the attempt after that, decrease the weight.
    If the next attempt after the first looks like this: 15 - 14 - 3 - 0 -0 -0 you were worse than the last time. Note that. If it happens again the next time, decrease weight the next time.
    You do this for every week or whatever kind of rhythm you have. You can also do this with any free weight exercise. As long as you can put on another rep, keep going. If you stall two or three times, decrease weight. If you have fewer reps than the last time and again, decrease weight.

    Leave a comment:


  • scramJam
    replied
    Never injured myself, so it's a Russian roulette anyway. I'm probably on a highway to the Pain-town already.
    But I hear ya, rushing things that way is not really a reasonable option...

    You are right... It's just that those funny round kettles excite me for some reason. Bolted to 'em without thinking first.

    Not sure I quite understand what you are saying in the last paragraph... But I guess that's the point :vD
    It's more of a mental thing. Hence me thinking about ditching machines altogether - they just make me worry about variables that have too much different factors contributing to. I was a lazy slob my whole life - no way I can accurately understand what's going on with my fitness yet. My body is probably confused as hell too.

    UPD : Almost forgot! And I was already going to sleep too...
    AoS (Day 17)
    Sidenote :
    Turns out that my gym is not very kettlebell-friendly. We only have weighs divisible by 8. Nothing in between. Weird.

    Leave a comment:


  • lofivelcro
    replied
    I'm of the second-hand opinion that free weights are better than machines because it's harder to overload, know what I mean? Second-hand, because I've never used machines myself and only go by the words of the personal trainer in this house. Either way, you have to learn proper form with machines and with free weights, both, to minimise your injury risk.
    Personally, I would start with the training you want to focus the most on. For example, you've mentioned in your arm-wrestling thread that this is your current priority. So I would bump the training for this up in the queue, right at the beginning. Reason for this is, you're still fresh in the beginning. If you do Gauntlet first, there's already a lot of energy and strength going into that one. You have to experiment a bit.
    And weightlifting never is as linear as many guides or programs make it seem like. You can either go down with the weights, or record your current numbers and only go down if you stall on all sets or perform worse the next time. As long as you can put at least one rep in one set the next time, you can keep the weight. At one point, you'll get to where you want to be.

    Leave a comment:


  • scramJam
    replied
    Hike would be awesome, and but gym environment has one significant advantage, that contributes greatly to my stamina and survivability.
    Working AC...
    With cycling I at least can cool myself off with some effort.
    But I have some trips into the Wilds planned. Just... After the heatwave.

    Morning :
    Flexible Today

    Evening :

    Walk to the gym ->
    Treadmill (2.5%incl, 5.5 km/h, 15 minutes) ->
    The Gauntlet (Day 3, 16kg)->
    Lofivelcro's Special Armcrushing Suggestion - Beginner Series ( not really, see [1] ) ->
    Hanging from a pull-up bar for a bit ->
    Machinery! :

    "Lat machine" :
    40 kg, 10-12 reps
    45 kg, 5 reps
    ---
    Hangin' around on the bar, 30 seconds
    ---
    "Pulley" :
    35kg, 5 reps
    30kg, 7 reps
    30kg, 7 reps
    ---
    Hanging for a few seconds
    ---
    "Pectoral" :
    35kg, 11reps
    40kg, 3.5 reps
    35kg, 3reps...
    ---
    "Leg press (vertical)" :
    100kg, 13 reps
    100kg, 12reps
    100kg, 10reps
    ---
    Hang... Got dizzy there. [2]
    ---
    Hot choco break - no sugar involved.
    Allegedly.
    I don't trust this coffee-machine.
    ---
    I knew it! There was a bunch of undissolved white death at the bottom.
    Good thing I never stir those things. If there's going to be a nasty surprise in the cup - I better get my caffeine fix first.
    ---
    "Abductor" :
    55kg, 20reps
    60kg, 12 reps
    65kg, 12 reps
    ---
    "Upper back" :
    35kg, 8 reps
    25kg, 5 reps
    ---
    Farmer's walk, 24kg per hand : 1:30
    ---
    "Pulldown" :
    35kg, 10reps
    45kg, 10 reps
    45 kg, some big guy shooed me away.
    ---
    End! ->
    Treadmill (2.5% inc, 5.5 km/h, 15 minutes) ->
    A good walk home.

    Commentary :
    I wasted 1.5 - 2 hours at the gym... And it feels like it.
    I feel tired, ja, but somehow not "real work done"-tired.
    My performance rep-and-weight-wise was subpar, especially if compared to the second day at the gym.
    I was doing it after the Gauntlet... But it's not like it really pushed me today. Did not feel that way.
    Pain is a good indicator of progress, but it's absent. For now.
    Machines by themselves provide some good metrics to judge performance. Free-form exercise muddles things up a bit.
    Was I more tired? Did it affect me at all in a positive way? I have no idea!

    My mind understands that this is irrelevant at the start of the journey, because at this point it's important to just, well, continue training.
    But the damn soft thing also gets tangled up in the numbers. Eh.
    Maybe I should ditch machines and do free-weight training only. To keep focus on what matters - doing things.


    [1] I... tried it. The guide says to use... "percentages". The "weight 30% 30% 60% 70% 75% 75%" part. A quick google-fu session revealed the meaning - I am to figure out max weight that I can lift just one time, take it as 100 percent and calculate from there.
    Simple enough. 20 kilos.
    Only complication is - I got fatigued at the third rep, when going from 7 kilos to 10.
    In the first exercise.
    Out of eight.
    So... The only available Scott Bench received some attention from people that know what they are doing - and I Ieft to contemplate things. For now.
    20 kg is way more than it should be, that's for sure.

    [2] I am getting fireworks in my eyes while doing that... Again, probably a blood pressure thing.
    Will substitute with periodic Farmer's Walks to develop grip strength for now.


    Leave a comment:


  • calendula
    replied
    How about going for a walk/training hike somewhere in the city with a steep hill? Extra points if you pack a pack with some weight. Bonus is that it's training for approaches to outdoor climbing someday I know for me now that I've become more office-bound and sedentary, an uphill hike immediately gets my heart rate going.

    Leave a comment:


  • scramJam
    replied
    Oh, I'd cycle too... If I weren't in a city. THAT is fun as hell. When there're no cars or pedestrians around...
    Swimming is cool too, but it's a bit out of my reach money-wise. Already burned all free clams on the gym membership.

    Leave a comment:


  • lofivelcro
    replied
    You know, I get you being bored by that kind of cardio. Never stuck with me, either. The only things I've stuck with so far are cycling, swimming, and using a small fitness stepper because I can read while stepping.

    Leave a comment:

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