For Your Health (a hunk's log)

[broseph]

3/28/24

It's just a stupid head and chest cold, but yesterday it seemed to peak, and instead of going to BJJ I took a 2.5 hour nap. No regerts.


Bench 250x9x5

Squat 295x2x5
Feeling dizzy and yucky. 2 sets of 5 at 70% lol.


Getting up tomorrow at 0400 to drive to Northern Georgia for spring break. Mountains, waterfalls, hiking, horses, campfires, relaxing. And not too hot.

[DCR]

Getting up tomorrow at 0400 to drive to Northern Georgia for spring break. Mountains, waterfalls, hiking, horses, campfires, relaxing. And not too hot.

I think we had this exchange before but, if you mean anywhere by Blue Ridge, that is one of the best places on earth. Have a great time.

[broseph]

Getting up tomorrow at 0400 to drive to Northern Georgia for spring break. Mountains, waterfalls, hiking, horses, campfires, relaxing. And not too hot.

I think we had this exchange before but, if you mean anywhere by Blue Ridge, that is one of the best places on earth. Have a great time.

I had almost forgotten about that conversation, but we’ll be just 20 minutes south in Ellijay. Food and recreation recommendations welcome!

[DCR]

Getting up tomorrow at 0400 to drive to Northern Georgia for spring break. Mountains, waterfalls, hiking, horses, campfires, relaxing. And not too hot.

I think we had this exchange before but, if you mean anywhere by Blue Ridge, that is one of the best places on earth. Have a great time.

I had almost forgotten about that conversation, but we’ll be just 20 minutes south in Ellijay. Food and recreation recommendations welcome!

I met up with two college friends for a weekend, which essentially meant Saturday afternoon and evening. We rented an amazing "cabin" overlooking a lake and spent Friday night and Saturday morning sitting on the deck, looking at the trees and telling old stories that of course we all already knew. In town itself on Saturday, we hit two microbreweries - Grumpy Old Men Brewing, and Fannin Brewing Company - and had dinner at Black Sheep. IIRC you're not a big drinker, but Grumpy Old Men is a fun place to sit outside and enjoy the sun and super kid and dog friendly. I wouldn't recommend Fannin for a family trip - it was a good spot to watch college football, but not much beyond that. Black Sheep was excellent, but if you choose to go there I'd call ahead and get a reservation so that you can sit in one of the outdoor sections. On the other hand, if you'll do some of most of your eating in the house/cabin/tent where you're staying, be sure to drop by the Taste of Amish General Store and pick up some good stuff. They had great steaks to grill, among other things. Because we're fat, we left with a loaf of fresh bread and homemade sweet butter, and a pie. The pie proved to be unnecessary - that bread and butter, especially when warmed on the stove top, was the best thing that I've tasted in the past year, bar none.

[broseph]

@DCR I was a little anxious about spring breaking in a non beachy locale, but your advocacy for Blue Ridge helped ease my worries.

We had a great time. Very pretty area- it actually reminded me of Michigan's Upper Peninsula with all the hills and waterfalls and forest types.

[DCR]

We had a great time.

Great to hear, I’m glad.

[broseph]

4/7/24

Back from vacation. Haven't lifted in over a week. Might change things up a little.

Incline Bench 135x 10, 10, 14
These felt really awkward despite only being ~24° incline (I should be able to overhead press those numbers [almost]). Probably due to only flat benching for decades and setting this up with said flat bench. I need to watch some videos (and get an incline bench [but I'm a poor boi]).

SSB Squat 225x3x8

LTE 128x3x10

Supersetted without rests;
-BW Calf Raise x 20, 18, 18
-Tib Raise 30x 16, 14, 12
-Hanging Knee Raise x 10, 10, 6


Did some research during the session. Might get this: poor boi incline bench. I'd still use my Rogue flat bench for... flat benching, but this might work for my lighter incline movements. Alternatively, I could build some kind of wooden cradle with an angled seat that my flat bench would plug into... I already have some good ideas. For your real time logging.

[broseph]

4/8/24

Beginner bjj class today, which is not much of a workout, so I went for a short trail run when I got home.

Trail Run
14:00
-the park signage would say I ran over 2 miles, but there’s no way that’s possible.

[broseph]

4/9/24

Deadlift 315x3x5
Changing these up with touch and go vs my usual reset at the bottom. I don't know if it's the touch and go, my spring fever, the mega dose of caffeine, or the fact that I've had 2 weeks off from the sadistic chiropractor, but these felt amazing.

Landmine Shrug Row +155x 12, 10, 8

Arnold Press 55x 10, 10, 10

Incline DB Curl 30x 12, 10

Rounds of;
-5 pullups
-10 pushups
-15 squats
OT 1:30 x 5

[broseph]

4/10/24

Farmer Walks
100#
30 yards x 16
12:30

I have no idea what to do with these, programming wise. I want to call it "conditioning" but it's more of a grip and forearm workout than anything.

I pause every 30 yards to take 8-10 breaths and let my forearms recover. My wife suggested I do air squats during those pauses. That would probably do the trick.

[DCR]

4/10/24

Farmer Walks
100#
30 yards x 16
12:30

I have no idea what to do with these, programming wise. I want to call it "conditioning" but it's more of a grip and forearm workout than anything.

I did these for a while and had the same experience of a good forearm (and core) workout - and I think they may have helped some of my lifts - but little to nothing in the way of conditioning.

I pause every 30 yards to take 8-10 breaths and let my forearms recover. My wife suggested I do air squats during those pauses. That would probably do the trick.

Yeah, sure would. Also why is she so mad at you?

[broseph]

I pause every 30 yards to take 8-10 breaths and let my forearms recover. My wife suggested I do air squats during those pauses. That would probably do the trick.

Yeah, sure would. Also why is she so mad at you?

I think she’s upset that I won’t join her cult (Xfit).

I want to make a joke that fits here for a local fellow, but I don’t want to be insensitive. Hopefully he reads this and knows he’s in my thoughts (for whatever that’s worth).

[broseph]

4/11/24

Behind The Neck (BTN) Press 95x 12, 12, 10
My main problem with the overhead press is that I inevitably give in to extreme layback. I thought keeping things behind the neck might help. For your shoulder mobility.

Dips +50x 10, 10
Haven't done these in a while and they felt pretty stimulating, so only 2 sets.

SSB Squat 275x 8, 8
Even though it's been #lightweight, I've technically already squatted, deadlifted, and farmer walked this week, so I didn't push squats today.

LTE 128x 14, 10, 8

Tib Raises 30x 20, 16

Single Leg Dragon Flag Eccentrics x 8, 6, 6
I invented these just now. Once I get the form cleaned up a little I'll post a video for posterity.

Single Leg BW Calf Raise, alternating sides without rest;
10, 9, 8

[DCR]

Behind The Neck (BTN) Press 95x 12, 12, 10
My main problem with the overhead press is that I inevitably give in to extreme layback. I thought keeping things behind the neck might help. For your shoulder mobility.

Did these for a period last year for the same reason, felt like actual overhead pressing was shittier for my lower back than stuff that's actually supposed to be shitty for it. After a few weeks, decided (again) that I hated it and just stopped pressing a barbell overhead at all. I do a few sets of Arnolds once a week or so to keep having delts.

For your taking your bat and ball and going home.

[broseph]

4/12/24

Trail Run
20:00 run, then walk/run until 36:00.

Forefoot strike for the first 16:00. For your calves.

[broseph]

4/13/24

RDL 138x4x8
This is almost nothing, but I'm easing in to stuff that was previously hurting my back.

Landmine Shrug Row +155x 12, 10
Only 2 sets because my back was complaining (lol).

Lateral Raise I took a break from these because I was blaming them for some shoulder joint pain. Started back with light weight and the familiar pain showed up immediately. It's a shame because I think these actually brought me some delt herpderptrophy.

Arnold Press 55x 14, 12, 10

BB Curl 95x 14, 12

10 Rounds in 17:30;
-5 pullups
-10 pushups
-15 squats

[broseph]

4/16/24

Lotsa projects and yardwork over the weekend. Crossed several items off the Broseph-do list. Unfortunately, I tackled all the easy and cheap stuff. So now I only have expensive, labor intensive projects to do. Maybe I'll treat myself by building a push/pull sled first. For your little treats.

BJJ on Monday; worked pretty hard this time, counting it as cardio, also caught a nice adductor pump. For your guard retention.


Incline Bench 135x 14, 14, 16
Dialed in some variables here, will be adding weight next time. Still need a proper incline bench so I don't have to do an incline wall sit the whole time. For now, I'm hooking the back of my head over the top end of the bench to help hold myself up. For your cervical traction.

SSB Squat 295x2x8
Super nice. 3 sets next time.

LTE 128x 14, 12, 10

Supersetted:
BW Calf Raise x 25, 23, 22
Tib Raise 30x 20, 18, 18
Hanging Knee Raise x 12, 12, 10

[DCR]

Incline Bench 135x 14, 14, 16
Dialed in some variables here, will be adding weight next time. Still need a proper incline bench so I don't have to do an incline wall sit the whole time. For now, I'm hooking the back of my head over the top end of the bench to help hold myself up. For your cervical traction.

What I’m picturing cannot be what you’re doing. It just… nah.

[broseph]

4/17/24

Trail Run
5:00 run/2:00 walk x 4

Tried to run faster because intervals. Still doing forefoot (midfoot?) striking. I land on the balls of my feet and my heels just barely touch down.

What I’m picturing cannot be what you’re doing. It just… nah.

It’s not as bad as your picturing, probably. I’ll take a video next time!

[JohnHelton]

4/17/24

Trail Run
5:00 run/2:00 walk x 4

Tried to run faster because intervals. Still doing forefoot (midfoot?) striking. I land on the balls of my feet and my heels just barely touch down.

What shoes are you running in? I switched to forefoot striking in 2009 after reading Born to Run. I run a lot in Vibrams, but I have also found that Altras work well with their zero drop soles.

Regarding the run/walk stuff, you might try keeping the run/walk ratio the same but reducing the walk time to 30 seconds. So it would be 75 sec run with 30 sec run. Jeff Galloway recommends not walking more than 30 seconds, and I have found that by the end of 30 seconds I am ready to go again.