alek’s log

[alek]

12/30/22 Friday

Breathe It In
PowerBreathe setting 1
25 cmH[math]_2[/math]O x 30

Peloton
6.1 miles in 20 minutes

[alek]

1/1/23 Sunday

Breathe It In
PowerBreathe setting 2
33 cmH[math]_2[/math]O x 30

Notes
This is supposedly twice as hard as setting 0. Not bad.

[augeleven]

Dude your lungs are gonna be so jacked!
Is it a Covid recovery thing?
I got super excited thinking that maybe the Powerbreathe helped with apnea, but they didn’t mention it on their ad copy.

[alek]

Dude your lungs are gonna be so jacked!
Is it a Covid recovery thing?
I got super excited thinking that maybe the Powerbreathe helped with apnea, but they didn’t mention it on their ad copy.

I was born in the Fatherland and received the BCG vaccine, which means that I pop positive on standard TB skin tests. When entering college, I had to have chest x-rays done to show that I didn't have the TB, and the radiographer--a lady I may add--said that my lungs were so big that she couldn't fit them in one film. Huh? Huh...?

Anyway, I don't know where I was going with that other than your remark about my lungs being jacked brought back that memory.

@hector first brought my attention to it from a news article. Here's where that happened: viewtopic.php?p=309762#p309762. In the paper that the author sent me, the 5 minutes a day for 5/6 days a week at 75% yielded some impressive results with respect to blood pressure in my opinion. In hypertensive/prehypertensive adults, they reduced their SBP by about 9 points or so, which is as good as some medications. They also saw a protective effect from hypertension from the training, and the effects were persistent even after the subjects stopped training.

It is also supposed to help with breathing performance, which is good, but my main reason for doing it is the seeming cardiovascular protective benefit. It also takes just a few minutes to do the 30 breaths.

[augeleven]

and the radiographer--a lady I may add--said that my lungs were so big that she couldn't fit them in one film. Huh? Huh...?

southparknice.gif

that' interesting, my wife has the HBP, and I would very much like to avoid it. I would also like to pretend that I will actually hike some high altitude mountains some day, instead of just dreaming/threatening family members about it.

[alek]

and the radiographer--a lady I may add--said that my lungs were so big that she couldn't fit them in one film. Huh? Huh...?

southparknice.gif

that' interesting, my wife has the HBP, and I would very much like to avoid it. I would also like to pretend that I will actually hike some high altitude mountains some day, instead of just dreaming/threatening family members about it.

It may help fit your bill. It was inexpensive enough--$70--for me to want it as a gift from my wife. I think it's gonna be good.

[alek]

1/2/23 Monday [Training]

AMBW & Umbilicus (7-day)
187.7 & 35.07

Lying Leg Curl
125 x 8,8

SSB
245 x 8 @ 5.5
265 x 8 @ 6

TnG Bench
Slow eccentric.
155 x 8 @ 5.5,7

TnG Deadlift
200 x 21
One rep didn't touch the platform; hence 21. Took about 70 seconds.

Lat Pulldown
143 x 8
126 x 8,8

Dips
Bw x 10,5,4,3,2 = 24 in 5 minutes

DB Side Lateral Raises
Supersetted; rest pause
10’s x 15,15

DB Rear Lateral Raises
Supersetted; rest pause
10’s x 15
8’s x 15

DB Biceps Curl
Rest Pause
25’s x 15
20's x 15

Leg Press
Sled + 270 x 8,8

Session Length
1:17

Notes

Good session; the dips were a disappointment, but I probably shouldn't try that after bench.



Grippin' It
(L,R) x sets:
G x (8,8)
S x (8,8)
(T x 8, 0.5 x 8) x 3
(S x 8, T x 8) x 1

Breathe It In
PowerBreathe Setting 3
41 cmH[math]_2[/math]O x 30

[alek]

1/3/23 Tuesday [Conditioning]

Calf Carry
~95 pounds x 1 km

Notes
First time. Carried it across my shoulders/upper back like a calf. Took a while to figure out how to hold the bag when it was on my shoulders.

I walked a block in my neighborhood, which is just a bit more than one kilometer. It’ll be my usual track I think.

Breathe It In
PowerBreathe Setting 4
49 cmH[math]_2[/math]O x 30

[JohnHelton]

1/3/23 Tuesday [Conditioning]

Calf Carry
~95 pounds x 1 km

Notes
First time. Carried it across my shoulders/upper back like a calf. Took a while to figure out how to hold the bag when it was on my shoulders.

I walked a block in my neighborhood, which is just a bit more than one kilometer. It’ll be my usual track I think.

I 100% endorse this, because it probably looks a little crazy to your neighbors. You have to keep them guessing.

[alek]

1/3/23 Tuesday [Conditioning]

Calf Carry
~95 pounds x 1 km

Notes
First time. Carried it across my shoulders/upper back like a calf. Took a while to figure out how to hold the bag when it was on my shoulders.

I walked a block in my neighborhood, which is just a bit more than one kilometer. It’ll be my usual track I think.

I 100% endorse this, because it probably looks a little crazy to your neighbors. You have to keep them guessing.

Hah!!

I'm sure I got some weird looks today.

[alek]

1/4/23 Wednesday [Training]

AMBW & Umbilicus (7-day)
187.4 & 35.09

Comp Squat
275 x 2 @ 5.5
295 x 2 @ 5.5
315 x 2 @ 5.5
335 x 2 @ 5.5; e1rm = 411

Comp Bench
185 x 2 @ 6
190 x 2 @ 6
195 x 2 @ 6; e1rm = 233
200 x 2 @ 7

Comp Deadlift
365 x 2 @ 6
375 x 2 @ 6
385 x 2 @ 6; e1rm = 460
395 x 2 @ 7

SBD Total
930

Dips
Bw x 6,6,6, 4,3,3 = 28 in 5 minutes

Lat Pulldown
121 x 15,10,8,8 = 41 in 5 minutes

Session Length
1:06

Notes
Another good session.

Grippin' It
(L,R) x sets:
G x (8,8)
S x (5,5)
T x (5,5)
(0.5 x 6f, 0.5 x 4)
(T x 6, 1 x 5f)
(T x 15, 0.5 x 20) Rest paused.

Breathe It In
PowerBreathe Setting 5
58 cmH[math]_2[/math]O x 30
Getting tough.

[alek]

1/6/23 Friday [Conditioning]

Calf Carry
~95 pounds x 1 km x 2

Notes
The first lap was fine--holding the bag was still a little awkward. For the second lap, I approached the bag with it flipped around when I put it on my shoulders; that was better for holding it.

Took a little less than 12 minutes per lap, so that's a pace of a little more than 5 kmh. Not bad I guess. I could probably jog with it, but I had my phone in my pocket today, and I didn't want to risk it falling out.

[alek]

1/9/23 Monday [Training]

AMBW & Umbilicus (7-day)
187 & 35.04

Leg Curl
130 x 8,8

SSB
240 x 8 @ 5.5,5.5

TnG Bench
Slow eccentric
155 x 8 @ 5.5,6.5

TnG Deadlift
205 x 20

Dips
Bw x 6,6,6, 4,4,3 = 29 in 5 minutes

Lat Pulldown
121 x 8 x 5 = 40 in 5 minutes

DB Lateral Raises
Supersetted; rest pause
10's x 15,15

DB Rear Lateral Raises
Supersetted; rest pause
10's x 15
8's x 15

DB Biceps Curl
Rest pause
25's x 15,12

Session Length
1:06

Notes
This session was good, but I have once again done something to myself by going too hard, too soon on new things. Between the breath training and the sand bag carrying, I believe I've over exerted myself, which is having a weird effect. I feel normal, and I'll be okay. I just wish I would stop doing this shit to myself. This is like the 5th thing I've done to myself over the last 12 months.

Grippin' It
(L,R) x sets:
G x (8,8)
S x (8,8)
T x (15,8) Rest paused.
(T x 15, 0.5 x 15) Rest paused.
(..., 0.5 x 20) Rest paused.

[alek]

1/11/23 Wednesday [Training]

AMBW & Umbilicus (7-day)
187 & 34.95

Comp Squat
275 x 2 @ 5.5
300 x 2 @ 5.5
320 x 2 @ 5.5
340 x 2 @ 6; e1rm = 406

Comp Bench
185 x 2 @ 6
190 x 2 @ 6
195 x 2 @ 6; e1rm = 233
200 x 2 @ 7

Comp Deadlift
365 x 2 @ 6
375 x 2 @ 6
385 x 2 @ 6.5; e1rm = 453
395 x 2 @ 8

SBD Total
935

Dips
Bw x 6 x 5

Pendlay Row
Rest paused
135 x 12,10

Session Length
1:09

Notes
NA

Grippin' It
(L,R) x sets:
G x (8,8)
S x (5,5)
T x (5,5)
(0.5 x 10, 0.5 x 5) Rest paused.
(0.5 x 10, 1 x 10) Rest paused
(..., 1 x 10) Rest paused.

[alek]

1/13/23 Friday [Training]

AMBW & Umbilicus (7-day)
186.5 & 34.86

Leg Curl
130 x 8 x 3

Paused Squat
245 x 4
255 x 4
265 x 4
275 x 4 @ 6

Paused Bench
2 count pause
175 x 4 @ 7
165 x 4 @ 6,6.5,6

Paused Deadlift
315 x 4 @ 6,6,6, 6

Lat Pulldowns
Rest paused.
121 x 15,10

DB Lateral Raises
Superset
10's x 15,15

DB Rear Lateral Raises
Superset
10's x 15,15

DB Biceps Curl
Rest paused.
20's x 16,16

Session Length
1:28

[alek]

1/18/23 Wednesday [Training]

AMBW & Umbilicus (7-day)
186.6 & 34.8

Leg Curl
125 x 8 x 3

SSB
240 x 8 @ 6,5.5,5.5

TnG Bench
Slow eccentric
155 x 8 @ 7,8.5
135 x 8 @ 9

TnG Deadlift
215 x 20

Dips
Myoreps
BW x 10,5,5

Session Length
0:54

Notes
Le tired.

SpoilerShow

We took the kids to Disney this past weekend, @augeleven. A good time was had by all.

There were some changes--mostly not good I think. In Magic Kingdom, many characters weren't out--Gaston, Mary Poppins, Tinkerbell, Peter Pan, maybe others that I can't remember--and a couple attractions are essentially permanently closed--Ariel's Grotto and Storytime with Belle. If the kids were 3 and 5 rather than 5 and 7, I would have been pretty irked by that. Of course none of the cast members have any idea why.

If you want "fast passes" now, they call it "lightning lane", and you have to pay for each one for each person in your party. Also, if you want the privilege of paying for fast passes, each one in your party first has to pay for Genie+ at $20 a person. We skipped that entirely, but found that we didn't really need it. We were able to do everything we essentially wanted.

[augeleven]

dizdad stuff (shh, don't tell the cool guys...Show

that's awesome, man. I'm glad you all had fun! We are planning a trip this coming fall for a quick weekend halloween/Birthday bash on my eldest 10th birthday. We are looking forward to it, but we are hearing a lot about corners being cut and the whole genie+ replacing fastpass thing. The Mouse needs his cheddar.

Shameless plug for my brother who plans Disney trips.
https://www.instagram.com/easydizit/

He has a podcast as well - called the easydizit podcast.

FWIW his services don't cost anything - he's paid by Disney through a remove or two - and does all the booking small things that you might not want to

[alek]

dizdad stuff (shh, don't tell the cool guys...Show

that's awesome, man. I'm glad you all had fun! We are planning a trip this coming fall for a quick weekend halloween/Birthday bash on my eldest 10th birthday. We are looking forward to it, but we are hearing a lot about corners being cut and the whole genie+ replacing fastpass thing. The Mouse needs his cheddar.

Shameless plug for my brother who plans Disney trips.
https://www.instagram.com/easydizit/

He has a podcast as well - called the easydizit podcast.

FWIW his services don't cost anything - he's paid by Disney through a remove or two - and does all the booking small things that you might not want to

more dizdad stuffShow

Where are you guys staying for the weekend?

We like to stay at a hotel in Disney Springs since it's usually a little cheaper per night--I was able to use credit card points for this stay, so "all" we paid for was parking and the resort fee, which came to $200 for four nights--and you get a free shuttle with early access to the parks. We stayed at the Holiday Inn this time--we normally stay at the B Resort. The Holiday Inn was a little nicer overall, and the rooms were more spacious; they also had both a minifridge and a microwave in the room, which is huge for us. We'll buy microwavable breakfast bowls or single serving cereal bowls and shelf stable milk to eat for breakfast before heading to a park.

There's also a really great Cuban restaurant close by called Sofrito; they're open for breakfast through dinner. When we're there, we're usually the only white folks in the place. The food is great, and even though I'm not really supposed to have caffeine anymore, I always get a cortadito without sugar. :chef's kiss:

[alek]

1/19/23 Thursday [Training]

AMBW & Umbilicus (7-day)
186.4 & 34.75

DB Fly
20's x 15
25's x 15 @ 7

Press
75 x 8 x 3

Upright Row
Rest pause
65 x 15,15

Assisted Dips
-40 x 10 x 3

Lat Pulldown
110 x 15,15,10

DB Skullcrusher
Superset; rest pause
20's x 15,15

DB Biceps Curl
Superset; rest pause
20's x 15,15

Seated Calf Raise
45 x 12, 12

DB Lateral Raise
Superset; rest pause
10's x 15,15

DB Rear Lateral Raise
Superset; rest pause
10's x 15,15

Pushups
BW x 10,7

Session Length
0:54

[alek]

1/20/23 Friday [Training]

AMBW & Umbilicus (7-day)
186.5 & 34.71

Paused Squat
275 x 4 @ 6,6,6, 6

Paused Bench
2 count pause
175 x 4 @ 8
165 x 4 @ 6
170 x 4 @ 7
175 x 4 @ 8

Stiff-Legged Deadlift
315 x 4 @ 6,6,6, 7

Barbell Rows
135 x 10,10,10

Pull Ups
2 count pause at top
BW x 3,3,3

Leg Press
Sled + 360 x 4,4,4

Session Length
1:17