Brawny from not so scrawny--- Ninja's log - JP Fitness Forums

ninja · 08-21-2005, 11:30 PM

Well.... here it is. My S2B log. I'm as confused as hell with the first phase; but we'll give it a go.

I scored a 3 on the tests. Not bad at all, and a lot better than I thought I would. What gave me the trouble were the overhead squats and the unanchored situps. So I guess some hammy and core work are in the equation.

So, while I was on the airplane I put together a list of exercises I thought would be most beneficial to me. I have no clue what I am doing, so if I'm f*****g up, tell me.

Corrective phase:
Spidermans
Planks
Frankensteins
Unanchored Situps
Airplanes
Dips

I'll do this until Labor Day; and then Phase II comes. I admit, I am very skeptical about this phase. We'll see.

AS · 08-21-2005, 11:37 PM

I dont have the book in front of me, but i think the Spidermans and the Frankensteins are part of your dynamic stretching, and you shouldnt include those as "exercises" when coming up with a plan for phase 1.

UpNorth · 08-22-2005, 12:49 PM

I'd be skeptical too with a workout like that. AS is right, spidermans and frankensteins are only part of the suggested active warmup. I don't have the book in front of me either but if you follow the formula you should end up with an A and B workout with approximately 8 exercises in each. These exercises will focus on your weaknesses but not exclusively. At least add some unilateral squats and some shoulder stuff to work on your flexibility and strength in those areas since you scored high on the overhead squat test.

I scored much higher than you but this phase was great preparatory work that improved my posture, balance and flexibility quite a bit.

Good luck!

I. Kay · 08-22-2005, 03:20 PM

That phase is confusing. I think it has been brought up in the StB subforum.

Spidermans are great. I still use them before every workout.

By the way, I tried to respond to your last PM, but your mailbox was full. Anyway, no worries. I understand how hectic any trip can be, let alone one involving family. Maybe I'll catch ya at next year's retreat.

ninja · 08-25-2005, 10:47 PM

Ok, scrap that stuff up top.

Upper Body:
Cuban Presses
External Rotations
Dips
Russian Twists
Rows

Lower Body
Unilateral Squats
Unilateral Deadlifts
Plate Drags (Both ways)
Planks
Unanchored Situps

Hopefully that does better, and I did both yesterday, and will do both tomorrow.

ninja · 08-28-2005, 10:23 PM

Along with the regular stuff, I goofed around and tried to figure out my 5RM for a couple of exercises.

For front squats it looks like the magic number will be 165-175. Probably 170. It also looks like I'll be going with +30 for dips.

On Tuesday I will get a couple more 5RMs so I can be adequately prepared for Sunday's planned start of phase II.

ninja · 08-31-2005, 08:43 PM

Chinups- +15 (I have to use a wider grip here)

Elevated Deadlifts- 225

I need to find my Incline DB and my hang clean 5RM.

ninja · 09-01-2005, 03:13 PM

Random notes from Sept 1:

Way too many shitty songs on today. "Backstreet's Back," "It's Gonna Be Me" and some crappy girl band song. Lindsay Lohan was even on; or was that Tuesday? (The music REALLY sucks)

Some guy was trying to do olympic lifts. Now, not at all dissing the lifts, but the grunting and shitty form was way out of line. Especially his tendency to throw it down as hard as he could, and then go chasing after the bouncing barbell.

Another guy was trying to military press 75 lb DB's and was half off the bench trying to get them up.

A guy was using both "the pad" and the smith to squat when both power racks were open.

There's probably more, but today was insane.

ninja · 09-05-2005, 09:40 PM

Monday, September 5th

Oh Baby, Phase II

Front Squats
5x5 @ 165

Incline DB Press
5, 5, 5, 4, 3 @ 70

Bulgarian Split Squats
2x6 @ 20 (Each Hand)

Bent Over DB Rows; Elbow Out
2x8 @ 60

ninja · 09-07-2005, 02:36 PM

Wednesday, September 7th

Chinups
5, 5, 4, 3, 3 (+15)

Hang Clean and Press
2x5 @ 95; 3x5 @ 105

Cable Pull Throughs
2x8 @ 100

Weighted Situps
2x8 (+25)

Did better than I thought I would on the hang cleans. Probably 115 next week. Didn't feel the pull throughs at all.
I think this has got to be the easiest of the three workouts in phase II. The cleans and Chins were hard, but it wasn't four gut busting exercises.

K-Court · 09-07-2005, 04:05 PM

Nice work, Nick. I like your HCP numbers in particular. Good to see you feel you have room to increase weight there fairly easily.

I'm not able to work out today - meetings all day so can't get in a daytime w/o downtown and then the gym near my home is closed this week for maintenance. Grrr. Oh well, I guess it's Thurs/Sat this week.

ninja · 09-08-2005, 07:15 PM

Thanks Rob. That sucks about not working out. I hate those days.

Thursday, September 8th

HIIT Day
6 minutes; 90 @ 8, 30 @ 11.5
6 minutes; 90 @ 7, 30 @ 11.5

Wow. I suck at intervals. Bad. This was supposed to be for 16 minutes. HA. At the risk of falling off the treadmill and looking like a fool, I quit early.

ninja · 09-10-2005, 05:20 PM

Saturday, September 10th

Elevated Deadlifts on 25 lb plates
5x5 @ 245

Dips
5x5 (+30)

Seated Cable Rows
1x8 @ 170, 1x8 @ 190

Good Mornings
2x8 @ 135

The GMs took the place of the reverse hypers. My gym at KC doesn't have anything that I could use for them.

I did well on the deadlifts, however I am contemplating moving up to 255 next week. My form was a little iffy on the last set of 5. If I do move up, I need to make sure that I quit as soon as my form goes.

Looks like a 5 lb increase on the dips, which is what I expected. I didn't want to be too aggressive.

ninja · 09-12-2005, 03:14 PM

Monday, September 12th

Curler's Paradise

Front Squats
5x5 @ 175

Incline DB Bench
5x5 @ 70

Split Squats
2x6 (+30 each hand)

Overhand Bent Over Rows
2x7 @ 70

10 lb increase on the front squats and still got all five sets. My problem seems to be my left shoulder. The bar stays up just fine on my right shoulder blade, but it slides down to between my deltoid and bicep on my left, and gives me a nice bruise.
Felt great to get all five sets on the inclines, up to 75s next week.
Went up 10 lbs in each hand on the split squats, and 10 lbs on the rows as well. So, overall, a good workout with some really good increases.

The reason I put curler's paradise at the top, is because it seemed I was the only one in the "Pump Room" NOT curling.

TrainingGirl · 09-12-2005, 03:22 PM

Good increases on the weight Ninja.

If you think your intervals were bad, you should look at my numbers. You rest speed is my sprint...lol. I will definitely go flying off the treadmill at your sprint...lol.

RacerBill · 09-12-2005, 07:11 PM

For a second I saw "curler's paradise" and your squats listed right underneath it, so the wires crossed in my brain and I figured you must have been doing curls in the squat rack.

The fog lifted, though, when I actually read it. And you were nice enough to include an explanation for slow folks like me. [img]smile.gif[/img]

Good work.

ninja · 09-14-2005, 06:22 PM

Thanks folks. I appreciate the comments, and I really like S2B so far.

Wednesday, September 14th

Chinups
5, 5, 5, 3, 3 (+15)

Hang Clean and Press
5, 5, 5, 3, 4 @ 115

Cable Pull Throughs
2x8 @ 100

Weighted Situps
2x8 (+25)

I love the hang cleans and the chins, but the pull throughs aren't doing it for me. I think I'm going to go to good mornings next time. Good workout, but by far the least productive, IMO, of the 3.