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  • Jimmy goes for a walk

    I had a log on SS' forum but I figured since I was going to be using BBM's templates for a while I'd start one here. I'm 34 years old, 5' 11" and today 465 lbs.

    Every one loves graphs right?

    Body weight


    As you can see weight has plateaued and I figured a GPP program might help get me to actually do some cardio.

    Lifts


    First thing to note is the cliff squat dives off of. The first dip is when I seriously sprained my knee and the second is when I decided to film it for the first time in forever to make sure I wasn't favoring one side and found that I was cutting depth; it was time to evaluate. The next is that Deadlift w/ Belt hates me and regularly eats dirt.

    Anyway starting Monday I'm going to use the GPP Hypertrophy template. Why Hypertrophy and not Endurance? Because I don't have a rower/bike and to hell with running. Until I can figure out what to do with HIIT I'm going to take Jordan's advice and go for a brisk 30 min walk three times a week.

    And today's session:

    Pause Deadlift
    275x3@7
    285x3@8
    295x3@9

    CG Bench
    205x5@8
    205x5@8
    205x5@8.5
    200x5@9

    Snatch Grip SLDL
    230x4x4@8

  • #2
    Welcome!

    I bought a used Schwinn AD2 air bike for under $200, and Walmart sells brand new ones for under $300. If that fits your budget I'd recommend taking a look. It has worked nicely for my LISS and HIIT.

    Good luck! I look forward to seeing your progress, and I do love me some graphs.

    Click image for larger version

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    Last edited by Eric Mark; 04-20-2018, 06:14 PM.

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    • #3
      jimmy02 Ditto on the welcome and good luck in your program! How about some bar charts next time?

      Comment


      • #4
        Bar charts!?



        And thanks for the welcome guys.

        In other news HIIT experiment #1 has failed. A prowler type design with smaller feet wont work in my yard because the soil is too sandy/soft. Going to try a sled next. Also I dug out my measuring wheel so I can keep track of distances.

        Originally posted by Eric Mark View Post
        I bought a used Schwinn AD2 air bike for under $200, and Walmart sells brand new ones for under $300. If that fits your budget I'd recommend taking a look. It has worked nicely for my LISS and HIIT.
        The AD2 looks tempting and be around what I'd be willing to spend but has a capacity of 250lbs which is "a bit" shy. Though everything has a built in safety margin so if I can find one to try and it doesn't feel like it's going to give out (oh the thrills of climbing more than ten feet on aluminum extension ladders with the same weight capacity) it'd be a good option.

        Edit: Maybe if I removed the seat and attached it to a stool I could make out of bar stock and some plate steel.
        Last edited by jimmy02; 04-21-2018, 02:27 PM. Reason: Extra thought.

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        • #5
          Weight 459

          Fun fact about being amazingly fat; water weigh bounces around like a super ball. So I didn't lose six pounds over the weekend I just didn't drink as much water as I normally do.

          Squat w/ Belt
          255x6@7
          265x6@8x2

          Bench
          200x6@7
          205x6@8x2

          Barbell Row
          100x15
          100x4
          100x4
          100x3

          bis-n-tris
          45x12x3 each

          Sets of six on squat suck. Oh look six more weeks of sets of six. While I had 210 for bench on the RTS planner but somehow I had 205 written down in the notebook. I don't remember if I changed it or if it was a mistake, doesn't really matter I guess. One good thing about tricep press downs is I can just leave my pulley rig in place for tomorrow's GPP stuff.
          Last edited by jimmy02; 04-23-2018, 12:10 PM.

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          • #6
            Weight 457

            Pulldowns
            AMRAP 8min
            170x15
            150x18

            20sec Straight Arm Planks
            AMRAP 8min
            6.5

            Walk
            30min
            6021 feet

            I tried to do the planks like you see people do them with their forearms on the floor but after the first I didn't think I'd be able to do more than a couple, so I just locked my arms out. Apparently this is the easier basic front plank for the abs so I'll work my way down to my elbows eventually. Still turned out to be less than one a minute.

            6021' gives me a nice speedy 2.2mph. When I got home I had a heart rate of 100bpm, I have no idea if that's good.

            Comment


            • #7
              Weight 458

              Press w/ Belt
              110x6@7
              115x6x2@8

              It's been about three months since I pressed with any regularity.

              RDL
              210x8@7
              220x8x3@8

              DB Bench
              45x16
              45x4
              45x4
              45x3

              armsss
              3x12

              Comment


              • #8
                weight 460

                Pulldowns
                8min AMRAP
                135x40
                90x15

                20 sec Straight arm Planks
                8min AMRAP
                8
                Woo one a minute.

                30min Walk
                5,686 feet

                Comment


                • #9
                  Weight 460

                  Deadlift w. Belt
                  310x6@7
                  315x6@8x2

                  Close Grip Incline
                  135x8@7
                  145x8@8x3

                  Highbar Squat
                  85x15
                  85x4
                  85x3

                  I had a belt squat rigged up but I realized it was supposed to be myoreps and standing on blocks with a loading pin between my legs didn't seem like a good idea and I can barely front squat the bar so highbar it is.

                  Comment


                  • #10
                    4/28
                    Weight 459

                    I was going to go for a walk Saturday but the night before I watched Alan Thrall's video on DIY strongman stuff. Now I cut, ground and bent a plate of scrap sheet steel and had it waiting at the yard to weld a loading pin and shackle on for a sled but I realized I had tow straps, rope, old commercial truck tires and 170 lbs lead ballast I took out of a demo'd ship.

                    So I tied a rope to a 90 lbs tire and thew the ballast on top, using a carabiner and 4" tow strap as a makeshift harness I went for a 30 second walk. Jordon said "prowler walks loaded pretty heavy" and considering I only got 16 yards the first go; 260 lbs on soft dirt and patches of grass is going to be plenty for now.

                    Only got three walks done before I realized I needed to get to work. Oh well I'll get all ten done next Thursday.

                    Oh and squats Friday were paused.
                    Last edited by jimmy02; 04-29-2018, 12:50 PM. Reason: Was looking at the wrong tire, only 90# not 120.

                    Comment


                    • #11
                      Weight 459

                      Squat w Belt
                      260x6@7
                      270x6@8
                      270x6@8.5
                      270x6@8

                      Slowed down on the decent on the second set making things harder than they should have been, fixed on next set.

                      Bench
                      200x6@7
                      210x6@8
                      210x6@9.5
                      200x6@8
                      I spent most of Saturday and Sunday swinging a sledge hammer at chest level putting together a lattice boom for a crane and woke up this morning with a dull pain in my right pec. Which became a sharp pain in the middle of the second work set. Had to drop the weight to finish. Actually felt better after the last set so can't be too bad.

                      BB Row
                      105x15
                      105x3
                      105x3
                      105x3
                      105x3
                      105x2

                      Curls and Pushdowns

                      Comment


                      • #12
                        weight 460

                        GPP 8 min AMRAP

                        Pulldown
                        100x80

                        20 sec Straight arm Planks
                        9

                        30 min Walk
                        6184 feet

                        Comment


                        • #13
                          Weight 460

                          More lifting volume, "cardio" and I've cut out 500 calories/day and weight has kept level. Except my waist has dropped three inches. I'll take it

                          Press w Belt
                          115x6@7
                          120x6@8
                          120x6@8
                          120x6@8.5
                          Getting back in the groove.

                          RDL
                          210x8@7
                          225x8@8x3

                          DB Bench
                          45x16
                          45x3
                          45x3
                          45x2
                          Less than last week but I still feel a bit messed up from the weekend.


                          Comment


                          • Eric Mark
                            Eric Mark commented
                            Editing a comment
                            Good news on the waist! How long are you resting between sets?

                          • jimmy02
                            jimmy02 commented
                            Editing a comment
                            Sticking to four minutes.

                        • #14
                          Weight 458

                          Pulldowns
                          8 min AMRAP
                          100x89

                          20 sec Straight arm Planks
                          8 min AMRAP
                          8

                          Tire Sled Pull (90# tire + 170# weight)
                          260lbs, 10 30-sec walks, approx. 250 yards total

                          Pulling starting going a lot smoother when I figured out not trying to actually walk and more just stomping one foot in front of the other. Thinking I should up the weight if I get it to 30 yards a trip.

                          Comment


                          • #15
                            Weight 463

                            Pizza bloat, knew about the pizza so I planned day accordingly still coming in under the calorie goal.

                            Deadlift w Belt
                            300x6@8
                            310x6@9.5
                            300x6@8.5

                            I blame the tire. Based on last week 320 was the goal but it just wasn't happening. Maybe first time sled pulling then eating a bunch of pizza in the evening before deadlifts wasn't a great idea. Going just write it off and try for 320 again next week. Yep. Definitely the tire's fault and not poor judgement and planning on my part.

                            Close Grip Incline
                            145x8@7
                            155x8@8x3

                            Paused High Bar
                            95x15
                            95x3
                            95x3
                            95x3
                            95x1

                            curls and pushdowns



                            Last edited by jimmy02; 05-04-2018, 01:42 PM.

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