MadPicts log

[MadPict]

Going to start a log for general activites, workouts, any ammendments I make to said work outs, and tie it in with any goals or changes I wish to make in my life proper. General aims will revolve around getting as pain killer free as possible, reducing the number of bad days, while getting more good. 

 

Specific aims for 2014 are:

+ Swap energy drinks for black coffee

+ 2x body weight deadlift

+ 2x bodyweight squat

+ 1.5x bodyweight bench

+ 60kgs OHP

 

And goals to aid general life improvement:

+ Up amount of security work if possible

+ Build savings accounts

+ Read 6 classics (already done Republic)

+ Retraining (this is in the maybe category, considering job swap, but its certainly not a requirement at the present time)

 

Today's activity:

4.5 mile weighted walk (10kgs), at 3mph

4.5 mile walk at 3 mph

Barbell shrugs: 76kgs for 3x5

Neck Harness work: 15kgs for 3x25

Some shoulder support work

Press ups:  27

Static stretching

 

Good things:

+ Ate more veg then most vegetarians probably do

+ Offal (chicken liver)

+ Vitamin D from the sun

 

Not so good things:

- 1 unauthorised 500ml energyy drink (had allowed 1 can)

- Plain wheat flour in yorkshire pudding (trying to cut it out)

[Shortgorilla]

Sounds like a good day, but why are you doing weighted walks?  Are you wearing a weight vest or something?  That can be pretty rough on your joints.  I love chicken livers though.

[MadPict]

@Shortgorilla. Usually a backpack. As to why? Preparations. Hiking or camping sometimes needs lugging stuff around. It doesn't seem to aggrevate pre existing problems. I am unsure if that would stand for many other people though.

 

Workout of April 1st:

OHP: 42.5kgs for 4x4

Squats: 75kgs for 5x2 (wasn't feeling it today, got it in my head I would get in 5 doubles discounting form failure and did)

Bent Over Row: 35kgs 3x8 (new exercise)

 

Good points:

+Sleeping well

+Getting some overtime in

+No energy drink today

+Much veg and eggs eaten

 

Bad points:

-Nothing of note. Yay

[Shortgorilla]

That's a good answer.  I guess I interpreted it as ankle weights or something.  A lot of people weigh themselves down for an extra calorie burn and it's usually not worth it.  Keep up the good work!

[MadPict]

Another work out. Body displeased at the moment, but managing to avoid painkillers for now. May have to over the weekend to get sleep, but lets see how it goes. Hoping its just due to walking a bit funny due to knee grumpiness.

 

Bench Press: 61kgs for 5x2 (up from 60kgs, yay)

Neck work at 15kgs for 3x25 (unchanged)

Bent Barbell Row at 35kgs for 3x8 (unchanged)

 

Good points:

+ Got a big pot of curried veg to keep using, saving time, making it easier with work, just need to add meat.

+ Many eggs. Got some free range ones too

 

Bad points:

- Doubles are generally done for 8x2 with about a 30 second break between sets. Cant get my focus going at the moment, hence the drop.

[Guzzi]

Hey MadPict! Good to see you've started a log. Hope you don't mind me asking, but are the painkillers for the knee pain or are there other issues too?

[MadPict]

No problems Guzzi. Usually its for the knees, though sometimes the hips, ankles, or back get in on the act. Luckily there is nothing structurally wrong with them, its just when I am 'adjusting' to take strain off the grumpier knee, or trying not to bend them so much. Staying active seems to help,on both counts . I am hopeful that if I can build some muscle to support them better, the problems will more or less cease.

[Guzzi]

One of the guys on here has posted up a few links to this site if you're interested...

http://b-reddy.org

There seems to be a wealth of information on rehab and injury that might be worth taking a look at. I know I'm going to have a good look through it. The idea of treating some of my pain issues with exercise is verrrry appealing.

[MadPict]

End of week reviews, and work out

 

Activity:

4.5mile walk, unweighted, 3mph

Deadlift: 95kgs for 5x2

Plank 60 second

Some static stretching

 

Good points:

+Many eggs

+Many veg

+Decent protein

 

Bad points:

1 x sugar free energy drink

1 x caffeine and sugar free cola (on walk)

Left knee angered by damp (post work out)

 

Weekly review:

+Liver and egg substitutions keeping food budget a tad lower, even with a few luxuries and treats

+No emergence of 'quick foods' such as sandwiches

+Getting the CB250 to garage to get it sorted, so should be out of the car again soon

+Much reading of Age of Misrule

+Hot water bottles help keep muscle aches managed from work outs

+No work outs missed

-Unscheduled energy drinks (Allow 2, one Friday night, one Sunday morning only)

-Common wheat and sugar in baked goods

-Next weeks going to be a busy one.

 

Final Weekly Grade: B

[Guzzi]

Sounds like a productive week.

Meant to ask, is the CB250 the RS or the Superdream?

[MadPict]

Superdream

[Guzzi]

Superdream

There you go. Fixed that for ya

(Sorry, couldn't help it)

[MadPict]

Unbeatable commuters though. Just avoid motorways and fast A roads. Would likely have to break the GT back out for that.

[Guzzi]

Haha! It's just that I'm biased. I had an RS, loved that bike! Sorry, totally derailing your thread here. I'll shut up now, before I (somehow) end up talking about beer. (It always happens )

[MadPict]

Week 2

 

Getting the work out in a bit early due to family commitments. Sunday is becoming 'mess around' day. Tuesday workout has to move to Monday this week:

 

Shrugs 77.5 for 3x5 (up 1.5kgs, yay)

Shoulder assistance work

Wall sits: 2 sets of 210 seconds

Press ups: 30

Grip/Hold (dumbells one in each hand): 2 60 second holds with 20kgs in each hand

[MadPict]

Workout 2 (moved due to dentist tomorrow)

 

Back Press: 5x2 at 45kgs (then some 4's decreasing 5kgs each time, down to 25kgs)

Squats 6x2 at 75kgs (then some 4's decreasing 10kgs each time, down to 50kgs)

Rowing 3x8 at 36kgs (up 1 kgs, yay)

 

Good:

+ Positivity will resume shortly.

 

Bad:

-Lunch gone to pot due to extreme busy-ness

- Having to get involved with 'office politics' at work. A problem member of staff has concluded that he is actually in charge, and kicking off when asked to do his job. IE refusing to perform job, as specified in his contract. Sadly H.R. is only in Thursday afternoons..He will likely miraculously stop his behaviour Wednesday afternoon. It is not directly affecting me, so I will not go loud on him. However it is making the atmosphere at work very difficult.

[MadPict]

Today is a tad brighter. Rejoyce

 

Work out:

Bench press: 61kgs for 8x2 (then down to 40kgs in 5 kgs drops)

Rows 37.5kgs for 3x8 (up from 36kgs)

 

Good:

+ Less busy and stressed. Food quality, timings, and workouts improving

+ Body is finally simmering down, more energy, less worry that something is wrong

 

Negatives:

- Unscheduled energy drink (500ml sugar free) at lunch

[Guzzi]

61kg bench? Nice!

[Guzzi]

You signing up for this challenge? Send me a link if you are, I'll sub and keep an eye on you

[MadPict]

Work out

Deadlift: 95kgs for 5 sets of 2

Plank for 60 sec

 

Good points:

+Friends round, and the brilliantly titled 'Meat Feast' was a success.

 

Bad points:

-Work out a tad listless towards the end, massive lunch of half a chicken, lamb, and a metric tonne of carrots and parsnips may have been part of the problem.

 

Home gym images

 

[Guzzi]

Woah! Bad ass gym man! Kudos!

[MadPict]

Today has been a reasonable day. Good weather, and the CB250 is live now, so that should save me a chunk on fuel costs for the daily commute (works out about £15 a week cheaper).

 

7.5 mile walk at 2.8mph.

 

Workout

Shrugs 80kgs for 3x5 (up from 77.5kgs)

Shoulder assistance work

Wall sits 2 for 240 seconds

Press ups: 30

Grip (20kgs dumbells): 2 holds of 65 seconds

Stretching

 

Good points:

+Got much done today, general activity plus work out.

+Tried rabbit stew today. If I see any cheap in any local butchers will pick them up.

 

Negatives:

None. Yay.

[MadPict]

Another day, another 'had to be rescheduled' work out.

 

Back press: 46gs for 6x2 (up 1kg)

Squats: 76kgs for 5x2 (up 1kg)

Rows: 40kgs for 3x8 (up 2.5kgs)

 

Positive:

+ Considered missing work out due to becoming a human mucus factory and headache. Used a test of 'would it stop my ancestors donning the blue war paint and going out fighting each other//the Romans? As I did not believe I was yet that bed ridden, the work out proceeded. Not my best in terms of pace, but it was completed.

 

Negatives

- Poor sleep

[MadPict]

Workout

Bench press: 62.5kgs for x2 (up 1.5kgs)

Calf assistance work (calf raises with a barbell) 40kgs for 2x12

Rows: 41kgs for 3x8 (up 1kg)

 

Good:

+ Food going in well.

+ Long weekend for easter

+ Still getting progression on lifts

+ Pain levels nicely low.

 

Negatives:

- Poor sleep unresolved

[MadPict]

Friday and Saturday (pre 2pm) updates

 

Been a busy, intresting couple of days. Just got in from a 6 mile walk at 3mph (some hill, some trail, some road walking), and now refeeding as Friday was a virtual fast day (pain levels killed appetite). I have nearly done week 1 of the challenge and its looking doable . But now to eat 5 eggs, 150g of bacon and half a tin of baked beans. I am hopeful the right knee spirits remained pleased and deadlifting can happen tonight.