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SkRaw85 Training Log

SkRaw85 said:
2/7/19
Skwaats

Rotator cuff aggravated as all hell from work. Ceasing pressing until further notice.

Duffalo squats:
145x5
235x5
325x3
375x3,2 belt
325x3x3 belt
235x5x2 2 sec paused

Seated calf raise:
155x16
200x10,8
245x5

Hip abduction:
170x5x3

Hip adduction:
170x10x3

Kneeling single leg hammy curl:
100x10x3 1 sec pause
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Take it easy on the RC brother. That can jack up your world.
 
Sooooo going to get bloods done for the first time (I know I know, feel free to flame me up). Wondering what all I should do without going too crazy. Pap smear for sure.
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Do: Cholesterol, RBC count, LH, Hematocrit, Estradiol, SHGB, Testosterone total, free Test and all what is liver values. Some kidney. That's all to have an idea.
 
hairygrandpa said:
Do: Cholesterol, RBC count, LH, Hematocrit, Estradiol, SHGB, Testosterone total, free Test and all what is liver values. Some kidney. That's all to have an idea.
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Had a few freebies with these guys but I thought it was pretty basic. Will probably end up getting elsewhere for more in depth.
 
SkRaw85 said:
Had a few freebies with these guys but I thought it was pretty basic. Will probably end up getting elsewhere for more in depth.
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Here the "free test" lab is expensive like a small diamond.
 
2/8/19
Arms and abs
(Super short rests aka “cardio”)

Incline alt hammer curls:
25’sX30
30’sX20

Kneel alt oblique cable crunch:
200x20,14
180x12

Cable curls:
140x12x2 v grip
120x10x2 straight bar

Ab wheel rollout:
14,14,12

Db spider curls:
30x10 per arm
25x10
20x10

Decline Russian twist:
30,20
 
If using PrivateMDLabs and their 15% code they always have going (currently FEB2019) order the Female Hormone Panel with Lipids. This test is for either gender and it will let you declare you’re a male so you will have proper reference ranges, and it gives you a discount on Lipids over adding that test separately.

You won’t get SHBG or free test with that but you could add them individually. This gets you Total test, E2, a CMP for glucose liver kidney blood electrolytes, as well as Lipids if you get the one that includes it, for like $115 or something dirt cheap. And your doctor has no idea and you get results in like 2-3 business days.
 
Hyde said:
If using PrivateMDLabs and their 15% code they always have going (currently FEB2019) order the Female Hormone Panel with Lipids. This test is for either gender and it will let you declare you’re a male so you will have proper reference ranges, and it gives you a discount on Lipids over adding that test separately.

You won’t get SHBG or free test with that but you could add them individually. This gets you Total test, E2, a CMP for glucose liver kidney blood electrolytes, as well as Lipids if you get the one that includes it, for like $115 or something dirt cheap. And your doctor has no idea and you get results in like 2-3 business days.
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Did you just assume my gender?!?!?!?! ???
 
2/10/19
Dynamic dead work

Conventional speed deads vs red minis quad’d, DOH,30 sec rest:
225x2x15

NG pull ups slow-mo:
8,6,6

Quicky workout, it’s family day.
 
2/12/19
Dynamic skwaats

Duffalo speed box squats vs green avg bands over plates:
235x2x9

HS single leg extend:
52x12x3

Db alt hammer curls:
50’sX20x2
40’sX20x2
 
SkRaw85 said:
2/12/19
Dynamic skwaats

Duffalo speed box squats vs green avg bands over plates:
235x2x9

HS single leg extend:
52x12x3

Db alt hammer curls:
50’sX20x2
40’sX20x2
Click to expand...

What was that? 15 min gym session? Only excuse would be, suddenly, in the middle of your workout, your period started and you were out of tampons.

;)
 
hairygrandpa said:
What was that? 15 min gym session? Only excuse would be, suddenly, in the middle of your workout, your period started and you were out of tampons.

;)
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Believe me I know. I am actually quitting this job... today. No point destroying my body to the point I can’t get a decent session in for the peanuts they are paying me. I will never work a job I hate again. Thanks for noticing my junk workout though lol. This has been going on for far too long. I am a stubborn bastard but the line has been drawn.
 
SkRaw85 said:
Believe me I know. I am actually quitting this job... today. No point destroying my body to the point I can’t get a decent session in for the peanuts they are paying me. I will never work a job I hate again. Thanks for noticing my junk workout though lol. This has been going on for far too long. I am a stubborn bastard but the line has been drawn.
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What kind of job is that?
 
hairygrandpa said:
What kind of job is that?
Click to expand...

Running heavy equipment. The problem therein being that a bulged disc and sitting/bouncing around for 10-13 hrs a day, 6 days a week, creates a certain type of misery and It’s affecting many facets of life. I’ve done this for almost 15 years and used to enjoy it, But my sciatic nerve says different now. Honestly just time for a change, doesn’t pay what it used to anyways. Time to adapt.
 
SkRaw85 said:
Running heavy equipment. The problem therein being that a bulged disc and sitting/bouncing around for 10-13 hrs a day, 6 days a week, creates a certain type of misery and It’s affecting many facets of life. I’ve done this for almost 15 years and used to enjoy it, But my sciatic nerve says different now. Honestly just time for a change, doesn’t pay what it used to anyways. Time to adapt.
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There’s always computer programming. Coding is a booming trade now and doesn’t need 4 year degrees to get into it. You can learn it at home on the interwebz.

Or you could become a marine biologist and swim with dolphins and live near the coast or something, or become a carpenter and build cool stuff. The possibilities are only limited by your interest!
 
Hyde said:
There’s always computer programming. Coding is a booming trade now and doesn’t need 4 year degrees to get into it. You can learn it at home on the interwebz.

Or you could become a marine biologist and swim with dolphins and live near the coast or something, or become a carpenter and build cool stuff. The possibilities are only limited by your interest!
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He may need a special keyboard for programming. His hands are the size of dinner plates.

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Swimming with dolphins. :) I would do that for money.
 
2/13/19

Chest support t bar row (bench grip width):
90x10 slowwww
135x10 paused
180x10
225x5
180x5
135x10x2
90x10 slow

Smith reverse shrug:
225x10x4

Db croc row:
150x6,5,5

Cable lat pull down:
180x10,8,6 ultra wide mag
160x8 CG mag
140x8 cg mag

Trap bar shrugs:
145x15
235x15
325x8
 
Hyde said:
There’s always computer programming. Coding is a booming trade now and doesn’t need 4 year degrees to get into it. You can learn it at home on the interwebz.

Or you could become a marine biologist and swim with dolphins and live near the coast or something, or become a carpenter and build cool stuff. The possibilities are only limited by your interest!
Click to expand...

True that! Yeah I’m gana sling beers at night and I got another gig as well. I agree it’s time for some fancy book learnin though. I will pass on the ocean, sharks are my only fear. Need my mountains or I go insane.
 
SkRaw85 said:
True that! Yeah I’m gana sling beers at night and I got another gig as well. I agree it’s time for some fancy book learnin though. I will pass on the ocean, sharks are my only fear. Need my mountains or I go insane.
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Just an idea, no clue if there is a market for it. Since you love the mountains, you could offer something like a "Hiking guide". Studying about some landmarks, plants and geology beforehand -this way you could offer "educational hiking trips for the family" -or something.
 
Ordering some more MK. Been off for a few months and it is noticeable. Love the recovery it gives after my initial 4 days of lethargy.
 
hairygrandpa said:
Just an idea, no clue if there is a market for it. Since you love the mountains, you could offer something like a "Hiking guide". Studying about some landmarks, plants and geology beforehand -this way you could offer "educational hiking trips for the family" -or something.
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A hunting guide is one I’ve pondered frequently, although seasonal. Unless I move to Alaska . But that will result in divorce. So we shall see! Jk I love the wifey
 
2/16/19
Skwaats RE

Duffalo squat (A2G):
55x10
145x10
235x10,8,8,8,6

Seat calf raise (vary stance):
115x30,20,15x2 slow

Plate loaded kneel single hammy curl:
115x15x4 per leg

Hip abduction:
140x15
120x15
100x15

Hip adduction:
140x20,15,10
 
Decided to get my free and total test levels done on Monday (freebie) then will go the privatemdlabs route Hyde informed me about in a few weeks to get the rest of the list knocked out.
 
SkRaw85 said:
Decided to get my free and total test levels done on Monday (freebie) then will go the privatemdlabs route Hyde informed me about in a few weeks to get the rest of the list knocked out.
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FEB2019 til end of month. Then code will prob become MAR2019 lol
 
SkRaw85 said:
16 hrs an ideal number to hit in regards to fasting before bloods?
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No, 12-13 is what they’ll want. Always answer 12 hours when they ask how long it’s been so they don’t make you reschedule.

Also, drink a lot of water prior so your veins are easier to pin and your hematocrit levels will be most accurate. You need to be hydrated.
 
Bloods done, now off to gym for a lighter than usual speed bench session to get some blood flowing. Shoulder feeling back to normal as I gave it more time than I thought was needed.
 
SkRaw85 said:
Bloods done, now off to gym for a lighter than usual speed bench session to get some blood flowing. Shoulder feeling back to normal as I gave it more time than I thought was needed.
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135 plus bands is what Westside recommends for a 405 bencher for actual speed work FYI. They lowered all their speed bench weights and watched their totals go up. So you shouldn’t feel bad about going too light.
 
2/18/19
Dynamic chest

Speed bench vs monster minis doubled, vary grip per set, 30 sec rests, dropped weight to 45% of 1RM since I haven’t pressed in quite some time:
185x3x12

Seated/bent Db rear delt fly:
25’sX15,12,8
20’sX10

DB tricep tomahawk:
40x20 per arm
35x20
30x16

Rope facepulls:
100x20,15,12

Tri rope pushdown:
150x15
130x10x2

Felt good to press again. Triceps definitely lost some strength as they were the sticky point on lockout. Kept this session short as I don’t want to push my luck. Onward!
 
Hyde said:
135 plus bands is what Westside recommends for a 405 bencher for actual speed work FYI. They lowered all their speed bench weights and watched their totals go up. So you shouldn’t feel bad about going too light.
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Interesting. I’m guessing he changed he’s it up perhaps since publishing “book of methods”? Calls for 45-50% (iirc) of 1rm for dynamic bench in book.
 
SkRaw85 said:
Interesting. I’m guessing he changed he’s it up perhaps since publishing “book of methods”? Calls for 45-50% (iirc) of 1rm for dynamic bench in book.
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Right. They basically found over time that going lower only had positive effects. And the stronger a guy is, the more important it is to hold back here and really focus on light speed with no pausing.

I mean 50% is never gonna be a bad rule, and plenty of people swear speed work never helps them, BUT if you do it keep it light and build that speed.

If you can ring out what he’s trying to say, the Westside podcasts Louie did a few years back have some golden nuggets in there. How they train now is based on decades of trial and error.
 
Hyde said:
Right. They basically found over time that going lower only had positive effects. And the stronger a guy is, the more important it is to hold back here and really focus on light speed with no pausing.

I mean 50% is never gonna be a bad rule, and plenty of people swear speed work never helps them, BUT if you do it keep it light and build that speed.

If you can ring out what he’s trying to say, the Westside podcasts Louie did a few years back have some golden nuggets in there. How they train now is based on decades of trial and error.
Click to expand...

“Everything works, but nothing works forever”. I’ll give that a whirl next speed day. There is going to be some serious terminal velocity reached lol
 
2/19/19
Deadwork

RDL:
145x10
235x10

Rack pulls, slightly above knee, belt/straps:
505x3
600x1,1,1

Ab wheel rollouts:
15x3

Db alt hammer curl:
45’sX20x3
 
You went straight from 505 to 600?! Ballsy lol
 
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