This is DOGGCRAPP!!!
- Thread starter Karky
- Start date
Somthing that's worked well for me on the rower are intervals: warm-up, low/med, low/high, low/high, low/med, low/low, med/high, med/high, low/med, cool down. The only intensity setting I look at is strokes/min. lows and mediums are usually kept at 1 min, the highs are at 30-45sec, and the warm-ups and cool down, I try to keep below 3 minutes. So this whole thing should take about 20 minutes. Your shoulders will hate you, however, you'd get the full benefit of a cardio workout
Saturday 13.09.08
Lower Body
Biceps
45degree incline curl RP: 12,2,1 @14kg dbs
same as last time, will switch this exercise as progress stopped
Forearms
Plate pinch SS: 13 sec @25kg plates
forearms seem to be progressing awkwardly, I'll try next time to up the time on the 25kg plates.. it seems that once I get to like 40 sec holds like I did with the 20kg plates, progress slows a lot.. I think I've been up at 25 sec holds with 25kg plates before, so I have no idea why I only got 13 sec now..
Biceps stretch: 60 sec
Hamstrings
Single leg ham leg press RP: 17,6,5 @45kg
Quads
Forward short lunge SS: 8 @30kg dbs
got the reps down here by upping weight a lot. Was very heavy, difficult to hold the hips still and minimize lateral shifting
Front squat SS: 15 @70kg
upped from 60kg last time, got same amount of reps. Last time was easy though as I'm easing into squatting again. No pain from 70kg which is good.
Quad stretch: 60 sec
Ham stretch: 60 sec
Calves
Single leg calf raise RP: 10,5 @15
calf stretch 60 sec @20
PWO: 40g protein 50g carbs (I'm out of carbs, need to buy more) 10g creatine
Lower Body
Biceps
45degree incline curl RP: 12,2,1 @14kg dbs
same as last time, will switch this exercise as progress stopped
Forearms
Plate pinch SS: 13 sec @25kg plates
forearms seem to be progressing awkwardly, I'll try next time to up the time on the 25kg plates.. it seems that once I get to like 40 sec holds like I did with the 20kg plates, progress slows a lot.. I think I've been up at 25 sec holds with 25kg plates before, so I have no idea why I only got 13 sec now..
Biceps stretch: 60 sec
Hamstrings
Single leg ham leg press RP: 17,6,5 @45kg
Quads
Forward short lunge SS: 8 @30kg dbs
got the reps down here by upping weight a lot. Was very heavy, difficult to hold the hips still and minimize lateral shifting
Front squat SS: 15 @70kg
upped from 60kg last time, got same amount of reps. Last time was easy though as I'm easing into squatting again. No pain from 70kg which is good.
Quad stretch: 60 sec
Ham stretch: 60 sec
Calves
Single leg calf raise RP: 10,5 @15
calf stretch 60 sec @20
PWO: 40g protein 50g carbs (I'm out of carbs, need to buy more) 10g creatine
Sunday 14.09.08
Cardio
Concept II rower
Set1:
time: 8:06
AVG Power: 194.8
AVG HR: 151
Max HR: 167
500 m. average time: 2:00.6
Set2:
Time: 7:06
AVG Power: 202.7
Forgot to start the hr monitor
500 m. average time: 2:00.3
Set3: (more of a test set for some setup issues)
Time: 2:16
AVE power: 212.8
Ave HR: 153
Max HR: 165
500 m. average time:1:59.4
The straps for my feet always loosen which is really annoying, so I found some stuff around the gym to help reinforce it. I just thought "what would McGyver do?"
Pwo: 40g protein 10g creatine.
I need to buy some carbs
Cardio
Concept II rower
Set1:
time: 8:06
AVG Power: 194.8
AVG HR: 151
Max HR: 167
500 m. average time: 2:00.6
Set2:
Time: 7:06
AVG Power: 202.7
Forgot to start the hr monitor
500 m. average time: 2:00.3
Set3: (more of a test set for some setup issues)
Time: 2:16
AVE power: 212.8
Ave HR: 153
Max HR: 165
500 m. average time:1:59.4
The straps for my feet always loosen which is really annoying, so I found some stuff around the gym to help reinforce it.
I just thought "what would McGyver do?"Pwo: 40g protein 10g creatine.
I need to buy some carbs
My work physiology textbook has a few lovely typos..
Like the urge to breathe if you hold your breath comes from increased PCO2 and H+ in the blood and not from a decreased arterial PCO2.. yeah.. I think they mean PO2..
And of course how myoglobin adds oxygen to the muscle in this reaction: MbO2 -> MbO2
that makes sense.. it's sorta annoying..
Like the urge to breathe if you hold your breath comes from increased PCO2 and H+ in the blood and not from a decreased arterial PCO2.. yeah.. I think they mean PO2..
And of course how myoglobin adds oxygen to the muscle in this reaction: MbO2 -> MbO2
that makes sense..
it's sorta annoying..Hahahaha. Right on, bitch. I do the same thing. Reading texts and I'll find an error every few pages and it makes me mad. I note them all and send them to the publisher, with a whole lot of attitude. And they be like, "Yeah, uhm, it's way too late, nobody cares, get a better hobby." 
I've got a question for anyone who is reading.
If you run long distance aerobically until you can't anymore. what is it that makes it so you can't run longer?
According to my textbook, ventilation (breathing) does not limit aerobic capacity for the average person.. so what does? Does the heart get tired, thus decrease HR which leads to the muscles not getting oxygen quick enough which leads to you having to slow down to avoid going into an anaerobic phase? or...?
If you can pretty much always breathe in enough oxygen for the blood to be saturated with oxygen, then the limitation of aerobic capacity must lie elsewhere. For example in the hearts ability to pump blood quickly enough.. but if you run and you suddenly can't run as fast, your heart rate doesn't typically drop, does it? I think my brain is fried from reading and taking in too much information today so I can't seem to find an answer to this.. wtf..
If you run long distance aerobically until you can't anymore. what is it that makes it so you can't run longer?
According to my textbook, ventilation (breathing) does not limit aerobic capacity for the average person.. so what does? Does the heart get tired, thus decrease HR which leads to the muscles not getting oxygen quick enough which leads to you having to slow down to avoid going into an anaerobic phase? or...?
If you can pretty much always breathe in enough oxygen for the blood to be saturated with oxygen, then the limitation of aerobic capacity must lie elsewhere. For example in the hearts ability to pump blood quickly enough.. but if you run and you suddenly can't run as fast, your heart rate doesn't typically drop, does it? I think my brain is fried from reading and taking in too much information today so I can't seem to find an answer to this.. wtf..
It's the byproducts of metabolism, Karks. Pretty sure you already know this. Take a break and hop around a little, man. Too much reading is bad for you!
My experience has definitely been that my heart and lungs are barely working when my legs give out because they simply can't get rid of the acid quickly enough.
Now, when it comes to trained athletes at an elite level, it's something else, what they call "The Wall" - when the body has used up all of its stored nutrients and cannot produce them fast enough aerobically to fund its exertion. This is the point where you are pretty much done, but can struggle on for a period of time inversely proportional to your sanity. In this case it's not that the heart that can't keep up, it's that there's nothing for the heart to supply the muscles with - it's all been used up!
My experience has definitely been that my heart and lungs are barely working when my legs give out because they simply can't get rid of the acid quickly enough.
Now, when it comes to trained athletes at an elite level, it's something else, what they call "The Wall" - when the body has used up all of its stored nutrients and cannot produce them fast enough aerobically to fund its exertion. This is the point where you are pretty much done, but can struggle on for a period of time inversely proportional to your sanity.
In this case it's not that the heart that can't keep up, it's that there's nothing for the heart to supply the muscles with - it's all been used up!It's the byproducts of metabolism, Karks. Pretty sure you already know this. Take a break and hop around a little, man. Too much reading is bad for you!
My experience has definitely been that my heart and lungs are barely working when my legs give out because they simply can't get rid of the acid quickly enough.
Now, when it comes to trained athletes at an elite level, it's something else, what they call "The Wall" - when the body has used up all of its stored nutrients and cannot produce them fast enough aerobically to fund its exertion. This is the point where you are pretty much done, but can struggle on for a period of time inversely proportional to your sanity.
If by byproducs of metabolism you mean lactate, then keep in mind I was speaking of aerobic exercise.. which won't make lactate accumilate in your blood.. but yeah, if you run out or very low on glycogen your screwed, I knew that, I just couldn't think, I overclocked my brain too much
It makes me wonder though, if I run at say 50% Vo2 max until I can't anymore, is that because my glycogen gets too low, or are other factors involved aswell? I mean, just because you exercise aerobically (so lactate isn't an issue) does that mean you can go until you hit the wall and you're out (figuratively speaking) of glycogen?
There's no such thing as pure "aerobic exercise", Karks. Lactate is always an issue. It's not like there's an on/off switch. It's a spectrum. Even if you are running at 99.732% aerobic and 00.268% anaerobic, you will eventually hit a wall.
but yeah, if you run out or very low on glycogen your screwed, I knew that, I just couldn't think, I overclocked my brain too much
I heard liquid cooling can help. Up to you what kind of liquid you wanna... use.
You don't use glycogen if you're solely aerobic, because if you were you wouldn't need to tap glycogen stores until (theoretically), you'd run out of expendable body fat. But, as above, exercising aerobically in the sense you present is not possible. The other factors are, I think, what you are not realizing about the spectrum on which metabolic pathway usage lies. Other processes are still employed, though at a much lesser rate than in more intense exertions, but it is their limitations that eventually assert themselves.
Lactate will be produced, but I'm talking about exercising at an intensity low enough for lactate not to accumilate (lactate production > lactate removal) so lactate will be produced, but will be removed fast enough for it not to accumilate.
I'm pretty sure you do use glycogen for aerobic exercise, you use fat and protein too, but you pretty much always use muscle glycogen.
according to my textbook written by McArdle et al (2006):
"2. During light and moderate aerobic exercise, carbohydrate supplies about one-half of the body's energy requirements.
...
4. Aerobic breakdown of carbohydrate for energy occures at about twice the rate as energy generated from fatty acid breakdown. Thus, depleting glycogen reserves significantly reduces exercise power output. In prolonged, high-intensity, aerobic exercise, such as marathon running, athletes often experience nutrient-related fatigue, a state associated with muscle and liver glycogen depletion" (p. 184)
McArdle, William D, Katch, Frank I, Katch, Victor L (2006) Essentials of Exercise Physiology 3nd ed. Lippincott Williams & Wilkins
Figured I'd take the opportunity to practice referring properly. Just need to get used to it since I'm at the university and all
I couldn't quite find the location though.. so I need your help: It says "printed in china" is that what I'm supposed to write before the publisher? where it was printed, or where it was published (as they don't have to be the same)
I'm trying for an APA format here, in case it wasn't obvious
I'm pretty sure you do use glycogen for aerobic exercise, you use fat and protein too, but you pretty much always use muscle glycogen.
according to my textbook written by McArdle et al (2006):
"2. During light and moderate aerobic exercise, carbohydrate supplies about one-half of the body's energy requirements.
...
4. Aerobic breakdown of carbohydrate for energy occures at about twice the rate as energy generated from fatty acid breakdown. Thus, depleting glycogen reserves significantly reduces exercise power output. In prolonged, high-intensity, aerobic exercise, such as marathon running, athletes often experience nutrient-related fatigue, a state associated with muscle and liver glycogen depletion" (p. 184)
McArdle, William D, Katch, Frank I, Katch, Victor L (2006) Essentials of Exercise Physiology 3nd ed. Lippincott Williams & Wilkins
Figured I'd take the opportunity to practice referring properly. Just need to get used to it since I'm at the university and all
I couldn't quite find the location though.. so I need your help: It says "printed in china" is that what I'm supposed to write before the publisher? where it was printed, or where it was published (as they don't have to be the same)
I'm trying for an APA format here, in case it wasn't obvious
Tuesday 16.09.08
Upper workout
Chest
DB bench press RP: 10,4,1 @34 kg dbs
last time I used 32s and got 12,3,2 I was hoping for 12 here, but the transition phase from a lower to a higher set of dbs is often weird and tough. The last RP set got screwed now too as it often does due to the first rep of just getting it off the chest and up is the hardest, I struggled too much on that making further reps than 1 impossible. I'd really love to be able to start from the top..
Chest fly stretch: 60sec @ 18kg dbs
Shoulders
Seated shoulder press (no back support) RP: 10,2,1 @18kg dbs
switched from standing to seated as I got way too much movement and arching on the standing one, I arch quite a bit here, but I can't move my lower body as much to help, so cheating is minimized, I also can't move enough for my back to get out of whack.
Shoulder dip stretch: 60 sec
Triceps
Tate press RP: 11,5,4 @14kg dbs
last time I got 11,2,2 with the same weight.. I've got a total of 4 reps more now, so there is improvement, Why there was no improvement in the first set could be because my left shoulder started hurting. I removed the pain in the subsequent RPs by retracting my shoulderblades more.. I'm a but unsure if I should ditch this exercise because of that weird pain.. I think I will, I don't want to risk my shoulder health
Triceps stretch: 60sec @18kg dbs
Back width
Wide parallel grip pulldowns RP: 11,4,3 @75kg
Back thickness
Face pulls RP: 12,5,6 @50kg
I have used a weird attachment for the face pulls.. I've now found that they give me way too many degrees of freedom for me to control resulting in me not really knowing when I'm failing. I'm gonna switch to the good old triceps rope next time
Pullup hang stretch: 60sec @25kg
PWO: 40g protein powder, 10g creatine + a sandwitch.
I gotta buy some carbs!
Upper workout
Chest
DB bench press RP: 10,4,1 @34 kg dbs
last time I used 32s and got 12,3,2 I was hoping for 12 here, but the transition phase from a lower to a higher set of dbs is often weird and tough. The last RP set got screwed now too as it often does due to the first rep of just getting it off the chest and up is the hardest, I struggled too much on that making further reps than 1 impossible. I'd really love to be able to start from the top..
Chest fly stretch: 60sec @ 18kg dbs
Shoulders
Seated shoulder press (no back support) RP: 10,2,1 @18kg dbs
switched from standing to seated as I got way too much movement and arching on the standing one, I arch quite a bit here, but I can't move my lower body as much to help, so cheating is minimized, I also can't move enough for my back to get out of whack.
Shoulder dip stretch: 60 sec
Triceps
Tate press RP: 11,5,4 @14kg dbs
last time I got 11,2,2 with the same weight.. I've got a total of 4 reps more now, so there is improvement, Why there was no improvement in the first set could be because my left shoulder started hurting. I removed the pain in the subsequent RPs by retracting my shoulderblades more.. I'm a but unsure if I should ditch this exercise because of that weird pain.. I think I will, I don't want to risk my shoulder health
Triceps stretch: 60sec @18kg dbs
Back width
Wide parallel grip pulldowns RP: 11,4,3 @75kg
Back thickness
Face pulls RP: 12,5,6 @50kg
I have used a weird attachment for the face pulls.. I've now found that they give me way too many degrees of freedom for me to control resulting in me not really knowing when I'm failing. I'm gonna switch to the good old triceps rope next time
Pullup hang stretch: 60sec @25kg
PWO: 40g protein powder, 10g creatine + a sandwitch.
I gotta buy some carbs!
lots of biochem/exercise phys. since I've been gone.
How are the stretches working out for you Karks? I see you've added in the dip station stretch for your shoulders. That's actually an excellent stretch if you're careful not to go too low. A lot of people, IMO, only focus on stretching the posterior delts, but stretching the anterior delts goes a long way. how are your shoulders, by the way?
keep it my good man!
How are the stretches working out for you Karks? I see you've added in the dip station stretch for your shoulders. That's actually an excellent stretch if you're careful not to go too low. A lot of people, IMO, only focus on stretching the posterior delts, but stretching the anterior delts goes a long way. how are your shoulders, by the way?
keep it my good man!
I'm not really noticing any difference with the stretches, but to notice size differences I will have to keep at it for a while. As for increased flexibility, maybe a little.
I think my anterior delts needs the stretching, my shoulders have a tendency to slouch forward, I've always stretched the pecs, etc, but never really stretched the delts consistently.
How are my shoulders, do you mean like their health? They are not 100% (never have been, I don't think
) but as long as I stay away from what hurts it's not a problem. I thinkg my left shoulder is the problem shoulders. If I abduct the humerus 90 degrees and do external rotation there's a lot of cracking going on in there