Da Guuurly Log (now on AM)
- 04-16-2011, 02:05 AM
- 04-18-2011, 01:38 PM
Diet this weekend got shot! Among other dietary screw up this weekend, A friend mentioned Pancakes! and I had two for breakfast yesterday my weakness, those crispy buttery edges. Droooooooooool....
Anyway I'm going to post quickly because I have so much to do, it's been awhile since I've been this seriously busy but I'm loving it and hope to be able to show u guys some good artwork soon.
OK, leg work on saturday, did my squats and uphills got practicing on hacksquts and goodmornings (I reme,bered i used to love Hacksquats) I'm shopping around for a bar that will hold more weight and that has a wider grip for things like Hang power clean and such.
Did a little fast full body on Sunday Woo hoo!!! I was surprised to get that one in, probably helped that my internet company had an outage LOL!!!!
My mom told me I'm looking strong.
overall feeling: Fabulous LOL!!
Ok lot of luv guys, off to continue my busy day!!!
- 04-18-2011, 01:57 PM
I made a thick bar using the 2" pipe for my Olympic plates, it looks like you got them old school sand filled plates so I am guessing they have around an inch inner diameter.
Just go to the piping section, pick out a 1" OD black pipe, they come in 10ft so have them cut it to 7ft and you will have 3ft left over in which you can cut in half and get to DB handles too.
That pipe should hold a decent amount of weight and will prolly only cost about $20 bucks Just pick up some hose clamps or zip ties to keep the plates from sliding in and dont stand the bar up with plates on it for for deadlifts, hack squats, squats, cleans, etc the bar would be level most of the time anyway so you shouldnt have a problem, I use hose clamps and they work fine
To add thickness you can use some 2" PVC pipe and wrap the bar with some pipe cladding.
Just wrap the pipe cladding around the bar and duck tape it around the cladding and them slide the PVC pipe over the cladding. Again place some hose clamps where the cladding ends and it will help keep that in place and the plates will keep the PVC in place and viola! Homemade thick bar for your 1" plates.."The only good is knowledge and the only evil is ignorance." - Socrates
04-18-2011, 04:29 PM
04-18-2011, 05:21 PM
04-19-2011, 09:22 PM
Yesterday Nut n' Honey and today too.
Hope I can make up for the straggling the few days left this week. the workouts I have gotten in the past few days haven't felt like quality and I really have to start running for distance again.
At least I'm back on track with the IF and cleaner meals.
04-20-2011, 01:10 AM
04-20-2011, 01:23 AM
I LOVE homemade equipment. I just picked me up a old bowling ball and gonna try and make me a mase out of it to do some shoulder work with.. I have a couple of pieces in my gym that I have made and I love em!
If you decide to make that thick bar I described post up some pics of the process, I am sure many people can benefit from a cool lil write up of the process
"The only good is knowledge and the only evil is ignorance." - Socrates
04-20-2011, 01:23 AM
04-20-2011, 01:26 AM
"The only good is knowledge and the only evil is ignorance." - Socrates
04-20-2011, 01:31 AM
04-20-2011, 02:05 AM
04-21-2011, 09:07 PM
Thanks again Josh
Today was a very good day! Started running again! been completely off only about 2 weeks I think but it feels like forever.
But first yesterday
Yesterday I stuck to some barbell complexes but mostly just for legs
15 reps deadlift
10 reps upright Rows
10 reps back squat (on these I went all the way hams to calves)
10 reps front squat
8 reps Bent-over rows
Did 4 sets.
Took out shoulder press, added good mornings and hacksquat by the end felt quite a bit of burn in my thighs. Wasn't focused yesterday, I have to slow down with my projects a bit I think I'm trying to do to many things at once. It's getting me unfocused
Ok back to today
7am, ran for 40 min then did some sprints with full rests in between (walking) for 20 min walked and wandered for 35 min more. Felt Great, i don't understand why I lapsed out of running. It's not a chore, Its fun! lol Felt very nice while running
Evening: Did burpees and pull ups for the heck of it after reading copycats challenge I wanted to get a good feel on how I'm doing there. Dividing into sets of 8 I'm not doing to bad, burpees of course, pull ups are harder. The pull ups are continuing to multiply little by little did 4 in a row today, then 2 then I got to doing my halfsies but didn't keep track. Husband said he's impressed, so that's always a plus
I'm a bit disorganized but usually I log things down better than this. Hopefully next week will be a bit more normal and better detailed.
04-22-2011, 03:52 PM
Been popping in here on my breaks
I'm helping my husband build a cyclone fence on the back of our property, we have been having some problems with cows falling into the yard from a 20+ feet drop. Sounds weird but its true lol. and when they fall they bring down a whole load of dirt and in the past made some parts unstable.
This pic was taken when we moved in
After that the poor guy fell pretty hard, very young bull...felt sorry for him.
The next day there were 68 of them grouped along that ridge and 4 fell. One day I got home and found 12 of em.
Anyway, enough with the cows.
So we've been mixing cement and hauling it up there in a bucket + the tubes and a rolls of cyclone fencing. While the cement has been drying I've continued my mission of pick axing some mounds to fill in erosion holes and planting some plants. been a fairly heavy day. Husband had some friends that were going to come help and they canceled so I jumped in It was a job planned for 3 dudes and we're doing it ourselves.
let me get up, sleepy looking at the screen
04-22-2011, 07:22 PM
Decided to just finish off my arms since they were already pretty beat up lol.
Felt very clear and connected with my muscle, very aware
50lbs 8x2 faster
30lbs 15x3 -ss- close grip 8x3 aaaagh, this burned lol felt great (sadist)
My skin on my arms felt very tight after this.
Between the cement mixing (we do it in the wheel barrow with sand and stone) Hauling the bucket (we alternated) then shoveling and moving the dirt in the barrow under some serious sun I am thoroughly exhausted.
04-22-2011, 07:37 PM
04-22-2011, 07:58 PM
LOL that's the problem, then they can't find their way out because the rest of the yard has fencing for the dogs. I have to open the gate for them to get out! before they smush my petunias lol
None of them have ever broken a limb or anything thank goodness.
04-22-2011, 08:27 PM
04-23-2011, 08:14 PM
Okay Today was another hard work day, planted an avocado tree to replace one that blew over, also a mandarin orange tree (or tangerine) strawberries, papayas and I'm preparing some plantain plants I have for propagation. Also Began setup for a raised veggie garden. I already have three different types of pepper, basil, recao (culantro i believe it's called) and chives growing in pots but I'm going to move them to the raised bed and try growing some tomatoes too. There's a Agro Festival the 29th so I'm going to see what else I can find!!!
Planted a pumpkin plant too!
I already have planted valencia oranges, lemons, coffee, (for the heck of it since u can do much with just one plant) Malanga (it's a root don't know a translation) grapefruit and a mango tree that is currently under observation because hubby accidentally dropped a big metal tube on it from 20 feet above and since it is just a little guy it broke in half
I planted some frilly flowers today too but the important thing is the edibles, eating directly from what you've planted knowing everything you've put into it should be very rewarding.
All my trees are little still, I'm hoping for lemons this year
After spending the whole day in the yard I got in and like yesterday with the arms decided to just kill off my legs since they were already sooo tired. I mixed up axcell got to sipping while preparing the rice cooker, Thinking I am way to tired to get much done but I ended up surprising myself.
I did this in this exact order, feeling very unfocused at the beginning then getting into it.
Squat (going a smidge lower on these)
80lbs 8x /
10x / (started feeling better as I went along)
12x /// a bit more explosive on the way up
I was still wearing my yard work clothes LOL had my hat and my goggles on my hat! (the goggles were for cutting metal stakes with my grinder)
80lbs 8x // (felt weak in my lower back so I lowered the weight, i'm very careful)
60lbs 12x ///
40lbs 25x /// (I do these fast)
40lbs 15x /// (again fairly fast but nicely controlled)
Got the BB lowered the weight to 30lbs then did these quick without rests between.
Just popped out in sweat all over again, that last was killer, felt great!!
I took a shower and the water took sometime to wash out clear i was so dirty. I was a disaster, metal shavings in my hair, grass and dirt everywhere! in my shoes, shirt, Pants!
Tomorrow husband wants us to go for a long run.
04-23-2011, 08:22 PM
04-23-2011, 09:54 PM
HA I love this log, don't know how I missed it! Very inspiring, and man do I want to visit PR sometime!
In to follow
04-23-2011, 09:57 PM
04-24-2011, 12:40 PM
Well! Like I've told others, I am a strong advocate of PR tourism. Ppl get ur butts down here!! Some awesome beaches to show off those hard earned muscles! And no matter how much sunblock u slather on a tan is inevitable lol. I'm going hiking soon so I hope to get some nice pix of either El Yunque rain forest (again for anyone who's seen my log on AX) Susua forest or Guilarte mountain trail.
I am soooo glad I've been surrounding myself with the kind of people who push me, help me to stay motivated and won't talk me out of a long run the day after a leg workout LOL!
Happy Easter ppl!!
SO yesterday after telling husband "Wake me up for tomorrows run, do whatever it takes!" I get grumpy and stubborn if waked up before I want. He confiscated my quilt and turned off the fan to get me to get out of bed. Then brought me my coffee
So no where to turn no place to hide, I got my running clothes on and we did some roadwork. Sun was blazing, the day was beautiful! It was the first time I accompanied him on this run because it begins on a small road that I've run a few times but sort of freaks me out.
After that road there's bridges over a river, bamboo, and lots of pasture land. Also passed by a few fishermen and a cool looking dirt bike ATV track lol.
The trip is 5 miles uphill down hill, gravel, dirt, pavement and grass. I didn't run it all, but I ran most and a lot more than I expected after my leg work yesterday Hubby played trainer helping to keep me motivated. Yelling stuff like "Your A Warrior aargh!!" and Me yelling back "I hate u right now honey!!!" lol We had fun and people we ran into were in a very nice friendly mood.
04-24-2011, 12:49 PM
04-25-2011, 01:02 AM
Did what was going to be a small back/shoulder workout and I just kept going. I actually wasn't going to do anything, In laws invited us to dinner and we got home around 9. I usually workout just before 6so I thought oh well and we had a movie to settle us in for the night. But I found myself in the kitchen filling my shaker cup and I ended up in the gym room doing this. Movie was postponed a little but no big deal.
Weight numbers aren't very high (at all), but I will definitely be feeling this tomorrow. I did these in this exact order and stuck to 8 reps 4 sets each
DB Bent Over Row
20lbs each 8x4
15lbs each 8x4
DB Overhead press
15 each 8x4
15lbs each 8x4
Bent Over fly
15lbs each 8x4
DB Lat Raise
DB Front Raise
I hate those 10lb DB, dying to move on from them. Shoulders need lots of work.
Got on the bike for 30 min, played around with the little resistance knob and that's it
I hope to get something good done tomorrow.
04-25-2011, 01:59 AM
04-26-2011, 09:33 PM
Yesterday I didn't get a workout done but I started constructing a sleigh thingy that holds weight to create some drag when I do short sprints. I didn't get to finish it today because I spent the day sewing with my grandmother (we make baby clothes....awwwww lol) Got home and stripped the paint off a bicycle (one of those classic ones) then did a full body because that was what I was in the mood for
The little trainer gnome in my head was being really strict today (he can be a slacker at times) and I kept the pace going real nice.
Circuit fashion little to no rest between exercises 2-3 min rest between rounds. BB was at 40lbs.
6/6/6 BB Shoulder Press
8/8/8 Bent Over Row
10/10/10 Front Squat
10/10/10 Back Squat
8/8/8 Burpees (ouch)
30/30/30 Mountain Climbers
10/10/10 Front Lift Squat with a 15lb DB
5/3/3 Pushup Plank 15 sec count each
5/5/5 Lat Lift Split Squat 10lb DB's Left Leg fwd
5/5/5 Lat Lift Split Squat 10lb DB's Right Leg fwd
1/1/1 1 min on bike, Fast on Hardest Setting (Burn baby burn!!)
1/1/1 Left Side Plank 30 sec count
1/1/1 Rightt Side Plank 30 sec count
1/1/1 1 min on bike, Fast on Hardest Setting (ouch)
25 min on bike to finish
A bit much to read But Wow I really felt it! was sweating like crazy
I would like to do this one again to measure improvement. I'm going to have to start running in the morning again because the heat is causing
rains in the evening.
40lbs on the BB complexes are an improvement of 5 to 10 lbs over what I usually do.
04-27-2011, 10:23 AM
04-27-2011, 08:53 PM
04-27-2011, 09:30 PM
I did about 120 min total on the stationary bike today, played around with the resistance. Got in some really good stretches. Today was a much needed very rainy day, reminded me of the rainy season in Guam were even if it's not raining there seem to be droplets almost suspended in the air. I've been kooked up in the house all day so absolutely have to get out and run tomorrow.