Bamazav's Dog House Training Log

[Samraiwise]

Right now the goal is to put on some muscle, then I will start to fine tune it, then maybe I will return to a strength based routine.

Putting on some muscle, that's fun too!! Glad your posting problems are gone!!

[bamazav]

And if your goal is simply maintenance, you can get by on even less. Having lifted continually since creating my bb.com account in 2010 and lifting in some way, shape, or form for 20+ years before that, I can say that I've hit my genetic limit As such, I'm content to just do three hard pressing, pulling, and leg sets every 3rd day or so. My logbook shows no loss of strength.

I would go crazy waiting to every 3rd day to workout. I have to force myself to deload cause the gym is my time.

[bamazav]

Putting on some muscle, that's fun too!! Glad your posting problems are gone!!

I don't know that the posting problems are totally gone, but I am managing for now. Thank you for checking in my friend.

[Payton1221]

I would go crazy waiting to every 3rd day to workout. I have to force myself to deload cause the gym is my time.

That's where an enjoyable (if there is such a thing) mode of cardio comes in. I really enjoy riding my bike, and if the weather cooperates, I might ride 4-5 days per week. I can ride hard for 50 minutes 4-5 times per week and it NOT affect my lifting (per my logbook). And with most folks our age having a more difficult time in keeping our weight in check, this helps keep my weight in check.

[bamazav]

That's where an enjoyable (if there is such a thing) mode of cardio comes in. I really enjoy riding my bike, and if the weather cooperates, I might ride 4-5 days per week. I can ride hard for 50 minutes 4-5 times per week and it NOT affect my lifting (per my logbook). And with most folks our age having a more difficult time in keeping our weight in check, this helps keep my weight in check.

I hear ya. I have been following another internet friend on instagram who has taken up trail running in addition to weight training. It looks fun and exhausting. Not for me though. Since my back surgery in 1996, I can't run very long. I damaged some of the nerves and lay my left foot down differently, noticeable when I run or walk for a long time, and that eventually hits the back. Thought about getting a bike, but just haven't made the jump yet. I just enjoy getting in the Dog House too much.

[Athena]

The Bulgarian Method of training sounds interesting. I've tried so many different training programs and made up so many of my own I can't even count anymore. And I don't have the type of gym to get super creative right now (nor do I have the time). Good to see it's working for the kids, though. Boy, remember how easy things were when we were young?! And how tough we thought our lives were??

[ElrondHubbard]

I hear ya. I have been following another internet friend on instagram who has taken up trail running in addition to weight training. It looks fun and exhausting. Not for me though. Since my back surgery in 1996, I can't run very long. I damaged some of the nerves and lay my left foot down differently, noticeable when I run or walk for a long time, and that eventually hits the back. Thought about getting a bike, but just haven't made the jump yet. I just enjoy getting in the Dog House too much.

Some people can do that. Our friend Kaz can do that. Not me!

[bamazav]

The Bulgarian Method of training sounds interesting. I've tried so many different training programs and made up so many of my own I can't even count anymore. And I don't have the type of gym to get super creative right now (nor do I have the time). Good to see it's working for the kids, though. Boy, remember how easy things were when we were young?! And how tough we thought our lives were??

Welcome back. Bulgarian Method is tough. Squatting every day was just too much. I am not sure if I can handle it physically, schedule wise it was hard to get a session in every day. Currently finding a 20 rep Squat routine a challenge.

Be creative. Remember PtBrakefield? He lives out in the country. His workout was often included railroad cross tie squats, running the High School Stadium steps, flipping tractor tires, using whatever he could find at home or work. I am sure you can find something to do that allows for some progression.

[bamazav]

DB Curls with Arm Blaster
8 x 10
10 x 10
20 x 10
30 x 6
35 x 6

Squats
45 x 5 - paused
135 x 5 - paused
200 x 15 - I quit too early.
DB Pullover
35 x 15

Incline Bench Press
45 x 10
95 x 10
115 x 10

Suspension Rows (Fake TRX)
5
5 - elevated Feet for these two sets
5

NOTES
Schedule did me in yesterday so I got out to the Dog House before starting yard work and BAMA Football. Mediocre Day. I was hoping to get to 20 reps today but I pooped out at 15. Not happy about that.

Shoulders have been a bit sore from the overhead work lately so I did some inclines.

I like TRX Rows and wanted to try to include them in the plan. Need to work on the set up, the Straps I have are not really good for what I want to do. I may have to bring the TRX at the Church home for a while.

[Athena]

bama over duke in a big way today! congrats, dave! and nice that you pooped out at 15 reps...it meas that you pushed hard yesterday. trx rows are great, aren't they? trx pushups kicked my arse back in the day.

i do want to get creative with more fitness oriented exercises. we have an old boat rope (acrylic, unfortunately, so it sheds everywhere...but it will work) and want to just go out to the back pasture and stack old fence posts or something.

[bamazav]

Swiss Bar Curls - Super Set
65 x 15
65 x 15
Swiss Bar Skulls
65 x 10
65 x 10

Behind the Neck Press - added 5 lbs
45 x 5
105 x 10
105 x 10

Smith Pendlay Rows
45 x 5
135 x 8
135 x 8

Squats
45 x 5 - paused
135 x 5
200 x 20 (done rest pause 10+5+5)
Plate Pullover
35 x 20

Standing Calf Raise
200 x 8

Good Morning
135 x 8

NOTES
Hot one in the Dog House. Spent the early part of the day preparing for the storm later in the week.

I hit my 20 rep squat today. The trouble I have is that low bar squats are hard to hold on your back for high reps. So, I racked, keeping my hands on bar while I took 3-4 breaths and then I unracked and went again. Not a true 20 rep set, for the purist out there, but a challenge none the less.

[ElrondHubbard]

Swiss Bar Curls - Super Set
65 x 15
65 x 15
Swiss Bar Skulls
65 x 10
65 x 10

Behind the Neck Press - added 5 lbs
45 x 5
105 x 10
105 x 10

Smith Pendlay Rows
45 x 5
135 x 8
135 x 8

Squats
45 x 5 - paused
135 x 5
200 x 20 (done rest pause 10+5+5)
Plate Pullover
35 x 20

Standing Calf Raise
200 x 8

Good Morning
135 x 8

NOTES
Hot one in the Dog House. Spent the early part of the day preparing for the storm later in the week.

I hit my 20 rep squat today. The trouble I have is that low bar squats are hard to hold on your back for high reps. So, I racked, keeping my hands on bar while I took 3-4 breaths and then I unracked and went again. Not a true 20 rep set, for the purist out there, but a challenge none the less.

Nice selection! On the squats, I have to do low bar, because high bar is intensely painful on my neck. I hear you about the trouble holding it steady on your scapula, though. A little bit of fatigue makes it want to slip out. Just in the last few weeks, I've started concentrating more on jamming it as tightly into my traps as I can, as if I'm trying to pull it out through my collarbone. I've found that helps to brace my core as well.

Good luck with Dorian. Latest track has it swinging a little farther out to the east, so you may just skate by this one. The folks in the Bahamas are going through an awful time, though.

[Payton1221]

Squats
200 x 20 (done rest pause 10+5+5)

I hit my 20 rep squat today.

David,

This is awesome! I don't know if we've ever discussed the Reeve's challenge or not, but if you're ever looking for "something new," then consider it. It's 100 squats with half your bodyweight without ever racking the bar. I've tried it ~5 times, and I was successful either twice or possibly three times. I was weighing ~170 at the time so I squatted 85 lbs. At first you're thinking "this is a joke," UNTIL you get to about 35 reps. And when you get to 70, it's an all-out mental war. I think I went 35 then 10's for a while and then 5's with lots of breaths between "mini-sets" and without ever racking the bar. If you try it, USE A PAD (e.g., towel, pipe insulation, etc.) because the bar will be very uncomfortable for a while.

[bamazav]

David,

This is awesome! I don't know if we've ever discussed the Reeve's challenge or not, but if you're ever looking for "something new," then consider it. It's 100 squats with half your bodyweight without ever racking the bar. I've tried it ~5 times, and I was successful either twice or possibly three times. I was weighing ~170 at the time so I squatted 85 lbs. At first you're thinking "this is a joke," UNTIL you get to about 35 reps. And when you get to 70, it's an all-out mental war. I think I went 35 then 10's for a while and then 5's with lots of breaths between "mini-sets" and without ever racking the bar. If you try it, USE A PAD (e.g., towel, pipe insulation, etc.) because the bar will be very uncomfortable for a while.

I have heard of this challenge. Tried once but did not make it. For now, I will be working on sets of 20.

[Samraiwise]

You Americans are all masochists!!

[ElrondHubbard]

You Americans are all masochists!!

LOL!!! Best meme I've seen in a while!

[bamazav]

You Americans are all masochists!!

Kaz, you are hilarious. I would have repped you but I am on the eternal spread.

9/4/2019

Had a full house at Get Fit For The King. Challenged all these folks, to stop the weenie work and do what I know they can do. Then started them on a new plan. Had some new folks so the gym was crowded. Not a bad thing, just gets hot in their even with the AC running on full. I came home and did my workout after theirs.

EX Bar Curls superset
65 x 20
65 x 17
DB Skull Crushers
30 x 10
30 x 10

Incline Bench Press
45 x 10
95 x 12
135 x 8
135 x 10 - added the Bench Daddy

Vertical Leg Press (Plate Weight only)superset
190 x 10
190 x 10
Plate Pullover
35 x 10
35 x 10

Lying Leg Curls
60 x 15

Neutral Grip Dead Chins
6
6

NOTES
Kept rests short, well as short as I could. Every set was taken as close to failure as I could get without a spotter. Felt great.

[bamazav]

So, Saturday I was putting clothes in the washer. I turned around to pick up a shirt and POW! my back contracted with a shot of electricity. I have been useless since then. It is all muscular, not my disc, which is good news. Not continual pain, I just can't bend or get out of chairs or bed without pain. Skipped the gym yesterday. Since I was feeling a bit better today, I went in and focused on my glutes and lower back with some light work.

Reverse Hyper Extension
20 x 10
20 x 10

Smith Machine Hip Thrusts (Plate Weight Only)
EB x 10
50 x 10
50 x 10

Seated BHNP
45 x 10
95 x 10
95 x 10

TRX Rows
10
10

Overhand Curls
20 x 15
20 x 15

Not much but felt good to do something. Didn't get any walks in today. Hope to do better tomorrow.

[ElrondHubbard]

Ouch! Zav, that's no fun. That's just rotten timing, there's nothing you can do to prevent it, really. You're doing the right thing, keep it light and loose. It will come back.

[bamazav]

Swiss Bar Curls
65 x 15
65 x 15
Swiss Bar Incline Skulls
65 x 10
65 x 10

Incline Bench
45 x 10
135 x 8+3+2+2+2+2+2 = 21

Vertical Leg Press
100 x 10
200 x 3
Vertical Calf Raises
100 x 10
200 x 5

Hanging Knee Raise
10
Hanging Leg Raise
10
10

DB Rows
45 x 10
45 x 10

NOTES
Back has been feeling better, not 100% but better. I thought the leg press might be doable. The first set seemed tight and irritating, The second set was a no go. Looks like some more rehabbing is in store for me.

[Samraiwise]

I feel you, Zav. I hate when that happens and not knowing what did I do wrong makes it worse. One moment I was doing fine and the next moment "CRACK!" (imaginary) lightning run through my body!

I hope your back will get well soon and your training will return to normal, brother.

[bamazav]

I feel you, Zav. I hate when that happens and not knowing what did I do wrong makes it worse. One moment I was doing fine and the next moment "CRACK!" (imaginary) lightning run through my body!

I hope your back will get well soon and your training will return to normal, brother.

Gracias my brother. Was feeling better today, even with the leg press not going well. While up in the Church gym training my teens, I helped lift off 115lbs for one of the kids and tweaked it again. I will put some heat rub on it tonight and see where I am in the morning.

[ElrondHubbard]

Gracias my brother. Was feeling better today, even with the leg press not going well. While up in the Church gym training my teens, I helped lift off 115lbs for one of the kids and tweaked it again. I will put some heat rub on it tonight and see where I am in the morning.

Tweaks can have minds of their own. Keep your chin up, Baz, you've got a rocky coastline to navigate, but you know how to steer.

[bamazav]

Landmine Belt Squats (PWO)
EB x 10
70 x 10
105 x 10
130 x 10

Glute Ham Raise
10
10

Incline Bench Presss
45 x 10
95 x 10
140 x 8 +2 +2 +2 = 14 total reps

TRX Rows
10
10

NOTES

Tried the belt squats today to see if I can do anything with legs during this rehab time. They felt okay. I attempted a Meadows Row, since I had the landmine set up, that was a no go.

I am doing something but it is so depressing because I do not feel I am doing much at all. I need to step back and figure out what I need to do.

[ElrondHubbard]

Be patient...

Small steps.

[Samraiwise]

Although it depends on your back problem, as you probably already know usually pull-ups and chin-ups are easier on your small/lower back than rows.

It might be worth trying.....take care and take it easy.

[bamazav]

Be patient...

Small steps.

I know, I know. Every time I start feeling better, I twist or pull and tweak it again. I am now beginning to wonder if it is really a hip issue and not a back issue. Gonna think that through a bit and do some research.

Although it depends on your back problem, as you probably already know usually pull-ups and chin-ups are easier on your small/lower back than rows.

It might be worth trying.....take care and take it easy.

I agree with you on that. My problem when it is over 85 degrees is I open the garage door and I can't chin, until I put it down. By that time I am exhausted. hehe, how was that for a weenie excuse. I have actually been doing the TRX Rows, because they are easy on the lower back. They are essentially an inverse row or a rings pull ups.

[ElrondHubbard]

I know, I know. Every time I start feeling better, I twist or pull and tweak it again. I am now beginning to wonder if it is really a hip issue and not a back issue. Gonna think that through a bit and do some research.

Don’t know if it’s relevant or not, but my wife has been having a lot of painful neck stiffness. In her research, she found something that indicated a connection between that and the calf muscle. We decided to give it a shot, and I gave her a deep calf massage. Sure enough, it loosened her neck right up.

(Fortunately not so loose that her head would fall off).

Anyway, the point seems to be that pain in one area sometimes is triggered by an issue somewhere else. It’s worth looking into.

[bamazav]

Don’t know if it’s relevant or not, but my wife has been having a lot of painful neck stiffness. In her research, she found something that indicated a connection between that and the calf muscle. We decided to give it a shot, and I gave her a deep calf massage. Sure enough, it loosened her neck right up.

(Fortunately not so loose that her head would fall off).

Anyway, the point seems to be that pain in one area sometimes is triggered by an issue somewhere else. It’s worth looking into.

I certainly am. I have noticed that I am very tight all over since returning from the summer travels. Today I began the slow process of trying to loosen up what needs to be loosened and focusing on bracing the core to protect those tender areas. The area that is bothering me is right where most of the lower body attaches above the hip, so I am trying to work on those muscles below the attachment to release the contractions.

[bamazav]

Spent a little more time stretching and warming up today.

Kettlebell Swings
15 x 10
15 x 10
15 x 10

Squats
45 x 5
45 x 5
45 x 5

Bench Press
45 x 5
115 x 3
135 x 3
155 x 3
165 x 3
115 x 5
115 x 5

DB RDL
20 x 10
20 x 10

NOTES
I am trying to be patient. Patience is killing me.

KB Swings - focused on tightening the core and the hip hinge

Squats - Focused on tight core, controlled descent and a slight hold at the bottom. Hope to start adding some weight back.

Bench Press - Using Triples to auto regulate, work up to a near failure set and then cut back to first working set for two back off sets. I may have been able to go up ten more pounds but didn't want to push things, considering I am rehabing.

RDL - slow and deliberate to focus on the hamstrings