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Shaping the body; adjusting the mind


jaja

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  • Warm-up
    • Ankle ‘Gapping’ Mobility Set
    • Heel elevated split squats: 3x10
    • Standing Terminal Knee Extensions: 3x10
  • Deadlift: 3x5x70kg
  • Weighted heel elevated split squats: 4x5x20kg
  • Seated Wide Legged Good Morning: 4x9x16kg
  • Tibialis raises: 3x20
  • Single leg calf raises: 3x7x12kg
  • Banded ankle distractions: 1x30
  • Ankle stretching: 1x6
  • Active tailor pose: 5x4 (15s contractions, 5s rest)
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Friday:

  • Warm-up
    • Muscle Up Movement Practice: 3x30s
    • Bent Arm False Grip Hold: 3x15s
  • Muscle up: 3x1
  • Chin ups (narrow grip): 5x3x10kg
  • Pike press (scaled up): 5x3
  • Ring dips: 3x6x10kg
  • Face pulls: 3x10
  • T-Spine Rotational Stretch: 4x10
  • Wall quad stretch: 4 sets

 

Saturday:

  • Warm-up
    • Ankle ‘Gapping’ Mobility Set
    • Heel elevated split squats: 3x10
    • Standing Terminal Knee Extensions: 3x10
  • Deadlift: 3x5x75kg
  • Weighted heel elevated split squats: 4x6x20kg
  • Seated Wide Legged Good Morning: 4x20x16kg
  • Tibialis raises: 3x20
  • Single leg calf raises: 3x8x12kg
  • Banded ankle distractions: 1x30
  • Ankle stretching: 1x6
  • Active tailor pose: 5x4 (15s contractions, 5s rest)
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  • Warm-up
    • Muscle Up Movement Practice: 3x30s
    • Bent Arm False Grip Hold: 3x15s
  • Muscle up: 1x1
    • I was supposed to do 3 sets of 1. The fist two rounds I missed the rep. I think the new warmup is fatiguing me.
  • Chin ups (narrow grip): 6x3x10kg
  • Pike press (scaled up): 6x3
  • Ring dips: 3x7x10kg
  • Face pulls: 3x11
  • T-Spine Rotational Stretch: 4x10
  • Wall quad stretch: 4 sets
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  • Warm-up
    • Heel elevated split squats: 2x10
    • Standing Terminal Knee Extensions: 2x10
  • Deadlift: 3x5x80kg
  • Weighted heel elevated split squats: 4x7x20kg
  • Seated Wide Legged Good Morning: 2x10x16kg + 2x10x20kg
  • Tibialis raises: 3x20
  • Single leg calf raises: 3x10x12kg
  • Banded ankle distractions: 1x30
  • Ankle stretching: 1x6
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Yesterday:

  • Warm-up
    • Muscle Up Movement Practice: 3x30s
    • Bent Arm False Grip Hold: 3x15s
  • Muscle up: 1x1
    • I was supposed to abstain from the MU, but I was feeling strong and so I tried anyway. I did 1 and reasonably well, but the I stopped because I wasn't feeling up for the task.
  • Chin ups (narrow grip): 7x3x10kg
  • Pike press (scaled up): 7x3
  • Ring dips: 3x8x10kg
  • Face pulls: 3x12
  • T-Spine Rotational Stretch: 4x10
  • Wall quad stretch: 4 sets
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  • Warm-up
    • Ankle ‘Gapping’ Mobility Set
    • Heel elevated split squats: 3x12
    • Standing Terminal Knee Extensions: 3x10
  • Deadlift: 3x5x85kg
  • Weighted heel elevated split squats: 4x8x20kg
  • Seated Wide Legged Good Morning: 4x8x20kg
  • Tibialis raises: 3x20
  • Single leg calf raises: 3x12x12kg
  • Banded ankle distractions: 1x30
  • Ankle stretching: 1x6
  • Active tailor pose: 5x4 (15s contractions, 5s rest)
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On 6/11/2021 at 5:31 PM, jaja said:

I was supposed to abstain from the MU, but I was feeling strong and so I tried anyway. I did 1 and reasonably well, but the I stopped because I wasn't feeling up for the task.

"... wisely chose to avoid ingraining imperfect movement patterns."

😉

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  • Warm-up
    • Muscle Up Movement Practice: 3x30s
    • Bent Arm False Grip Hold: 3x20s
  • Muscle up: 3x1
  • Chin ups (narrow grip): 8x3x10kg
  • Pike press (scaled up): 8x3
  • Ring dips: 2x10x10kg + 1x9x10kg
  • Face pulls: 3x12
  • T-Spine Rotational Stretch: 4x10
  • Wall quad stretch: 4 sets
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  • 2 weeks later...

So…I got carried away with work and forgot to update my log. Here's my last week:

 

Monday:

  • Warm-up
    • Ankle ‘Gapping’ Mobility Set
    • Heel elevated split squats: 3x12
    • Standing Terminal Knee Extensions: 3x10
  • Deadlift: 3x5x90kg
  • Weighted heel elevated split squats: 4x8x20kg
  • Seated Wide Legged Good Morning: 4x9x20kg
  • Tibialis raises: 3x20
  • Single leg calf raises: 3x7x16kg
  • Banded ankle distractions: 1x30
  • Ankle stretching: 1x6
  • Active tailor pose: 5x4 (15s contractions, 5s rest)

 

Tuesday:

  • Warm-up
    • Muscle Up Movement Practice: 3x30s
    • Bent Arm False Grip Hold: 3x20s
  • Muscle up: 3x1
  • Chin ups (narrow grip): 10x3x10kg
  • Pike press (scaled up): 10x3
  • Ring dips: 3x10x10kg
  • Face pulls: 3x12
  • T-Spine Rotational Stretch: 4x10
  • Wall quad stretch: 4 sets

 

Thursday:

  • Warm-up
    • Ankle ‘Gapping’ Mobility Set
    • Heel elevated split squats: 3x12
    • Standing Terminal Knee Extensions: 3x10
  • Deadlift: 3x5x95kg
  • Weighted heel elevated split squats: 1x8x20kg
  • Seated Wide Legged Good Morning: 1x7x20kg
    • I felt a sharpe sensation in my right lumbar right before I abruptly stopped the good mornings. First training inconvenience since a long time.

  • Tibialis raises: 3x20
  • Single leg calf raises: 3x7x16kg
  • Banded ankle distractions: 1x30
  • Ankle stretching: 1x6
  • Active tailor pose: 5x4 (15s contractions, 5s rest)
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Had my first covid shot, yesterday. Everything's good, aside from a slight pain in the site of the injection. The major discomfort at the moment is my lower back, which is going to be stiff for a while. I think the best course of action is keep moving. Anyway, this weekend I'll take a step back from my usual adventures and spend the day at the lake with my girlfriend and a couple of friends.

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Other (probably) relevant update.

Last week was intense not just because of work, but also because I had to attend two weddings and a bachelor party. On Wednesday, during the DJ set at the wedding party, I’ve danced as I have never done in my whole life (I usually don’t like to). There's also a video of me singing System Of a Down's Toxicity like I was front line at a concert. For the bachelor party I went camping and hiking with friends. We camped by a river, grilled some meat, and took a midnight bath fully naked. The day after we hiked on a still (unexpected) snowy path — sometimes knees deep — ad had a taste of a close-to-0° water feels like, as we  reached a partially frozen lake. Total ascent of the hike: 1300mt. Only downside: we got all sunburned.

 

As usual, here you can find some pictures: https://imgur.com/a/wQwBTBa

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The bachelor party (the one in the mountains) looked truly excellent. And remember that snow and the ocean share at least one similarity: double exposure to UV light than normal (plus you were at altitude, with the consequently thinner ozone layer). Great post, and a happy-looking bunch of guys.

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Monday

  • Warm-up
    • Muscle Up Movement Practice: 3x30s
    • Bent Arm False Grip Hold: 3x20s
  • Muscle up: 4x1
  • Chin ups (narrow grip): 4x4x10kg
  • Pike press (scaled up): 4x4
  • T-Spine Rotational Stretch: 4x10
  • Wall quad stretch: 4 sets

 

Thursday

 

  • Warm-up
    • Ankle ‘Gapping’ Mobility Set
    • Weighted heel elevated split squats: 2x12x16kg
    • Standing Terminal Knee Extensions: 2x12
  • Deadlift: 3x5x100kg
  • Bulgarian split squats: 1x7x12kg + 1x7x16kg + 1x7x20kg + 1x7x36kg
  • Seated Wide Legged Good Morning: 3x8x16kg + 1x8x20kg
  • Tibialis raises: 3x20
  • Single leg calf raises: 3x8x16kg
  • Banded ankle distractions: 1x30
  • Ankle stretching: 1x6

 

Today

  • Muscle up: 5x1
  • Chin ups (narrow grip): 5x4x10kg
  • Pike press (scaled up): 5x4

 

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  • Warm-up
    • Ankle ‘Gapping’ Mobility Set
    • Weighted heel elevated split squats: 2x10x16kg
    • Standing Terminal Knee Extensions: 2x12
  • Deadlift: 3x5x105kg
  • Bulgarian split squats: 4x3x44kg
  • Seated Wide Legged Good Morning: 4x9x20kg
  • Tibialis raises: 3x20
  • Single leg calf raises: 3x8x16kg
  • Banded ankle distractions: 1x30
  • Ankle stretching: 1x6
  • Active tailor pose: 5x4 (15s contractions, 5s rest)
  • Like 1
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  • Warm-up
    • Muscle Up Movement Practice: 3x30s
    • Bent Arm False Grip Hold: 3x20s
  • Muscle up: 6x1 (5 completed)
  • Chin ups (narrow grip): 6x4x10kg
  • Pike press (scaled up): 6x4
  • T-Spine Rotational Stretch: 4x10
  • Wall quad stretch: 4 sets
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  • 3 months later...
On 11/3/2021 at 1:52 AM, Pat (pogo69) said:

Hey @jaja,

How's things?  Hoping that the lack of recent posts, means that you're out there fully occupied with living life.

Still working with @Frederik?

Hi dear friend.

I skipped quite a few updates because I'm getting busier and busier with both work and life. I'm still training under @Frederik, it's just harder to keep updating this log. I went to Ireland this august, amazing trip, although quite expensive and mostly improvised. I'm now packing my stuff to move to my own place (finally), which still doesn't mean full independence because my mother lives basically next door…but it's a start. Of course this mean more expenses in a time when my job isn't paying me much and I have quite a lot of bills to pay. So yeah, tight on money, which is giving me some anxiety because I'm a worrier at heart, but overall things are going good.

Training…well…major thing happened in September: I partially dislocated my left shoulder while doing MU. It went out and in by itself. It was my fault entirely. As @Kit_L once said: “Most injuries come from stupid decisions”. I'm good now, I just feel some muscle aches from time to time. Of course MU are out of my program for now, but I'm still working hard and seeing results.

I've turned 31 last weekend. I'm an old fuck.

This month I've decided to join an online spiritual retreat. I don't know what to expect, I just know it's held by one of @[DW]'s teachers and centered upon the topic of “knowing yourself”. It's suggested to follow a diet to “reset” the body, which is basically a variant of the ketogenic diet. Hard to follow for a pasta eater like myself! The most struggle I have right know is getting enough calories.

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On 11/5/2021 at 1:26 AM, jaja said:

I've turned 31 last weekend. I'm an old fuck.

Hahahahahahaha! Yes, it's one foot in the grave, and the other on a banana skin from now on! :)

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On 11/5/2021 at 12:26 AM, jaja said:

I skipped quite a few updates because I'm getting busier and busier with both work and life.

Very pleased to hear it!  (At least, the "busy with life" bit.

On 11/5/2021 at 12:26 AM, jaja said:

I'm still training under @Frederik, it's just harder to keep updating this log

Also pleased to see!  Yes, I'm finding it similarly so.  I keep logging every week or so, because I'm still finding it useful to periodically collate what I'm doing, and reminding myself of what is still missing (almost always mobility and meditation).

On 11/5/2021 at 12:26 AM, jaja said:

I went to Ireland this august, amazing trip, although quite expensive and mostly improvised

Sounds fabulous!  Ireland is another on my TODO list (actually, never been to Europe at all, so that is a VERY long list).  Improvised trips are grand, when/if you're able.  I tend towards the extremes.  Overly planned or entirely spontaneous.  The latter often works better, simply to remove the disappointment (OK: anger, resentment, etc) of plans gone awry.

On 11/5/2021 at 12:26 AM, jaja said:

...still doesn't mean full independence because my mother lives basically next door…but it's a start.

😄

It is, indeed, a start!  I didn't leave home (Mum's place) until I was 25, and ended up back there a couple of times since, due to one thing and another.  One can certainly do worse.

I understand the financial anxiety.  It was the main reason I stayed at home for as long as I did.  Added up what it would cost to move out, and... put it in the "too hard" basket.

On 11/5/2021 at 12:26 AM, jaja said:

I partially dislocated my left shoulder while doing MU. It went out and in by itself.

Eek!  Good to hear you're back on track.  I did similarly a few months back in a mountain bike crash.  Frustrating, but as one of my mates said in response: "blood is progression disguise".

On 11/5/2021 at 12:26 AM, jaja said:

I've turned 31 last weekend. I'm an old fuck.

😄

While I'm sure I thought so once, 31 is now so long ago, I cannot imagine what it even felt like.

On 11/5/2021 at 12:26 AM, jaja said:

The most struggle I have right know is getting enough calories.

A perennial problem for me, also.  I've never had any success putting weight on.  In the past decade or so, we've more or less had to change the emphasis towards doing everything we can to help me maintain energy balance.

On 11/5/2021 at 12:26 AM, jaja said:

This month I've decided to join an online spiritual retreat. I don't know what to expect, I just know it's held by one of @[DW]'s teachers and centered upon the topic of “knowing yourself”. It's suggested to follow a diet to “reset” the body, which is basically a variant of the ketogenic diet. Hard to follow for a pasta eater like myself!

Should be an interesting experiment.  Especially for one unused to low-carb eating.

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  • 3 weeks later...

During the whole month of November I’ve been on an extremely low carb diet. A slight modification of a keto diet. I’ve also been doing intermittent fasting, but this is not a new thing for me. It’s been quite a ride. No pasta, no sweets, no rice, no fruit, no processed foods, no alcool, etc. It was a test for my willpower and I’m happy to say that I sticked to the plan. What I was not prepared to were the results. The adjustment period was challenging: low energy, headaches, bad breath are the top worst things. After that, everything skyrocketed. I’m shocked. I have so much energy I’m almost hyperactive, and this despite sleeping very little. My mental clarity is also improved a lot. I’…fresher! It’s amazing, really. Physically I’m leaner (maybe I lost a tiiiny bit of muscle, but overall I look good and, above all, I didn’t really lose strength.

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Excellent. 

In what way is your diet a modification of the ketogenic diet? 

And have you seen this?

https://stretchtherapy.net/do-you-want-to-diet-dont/

I am really glad you had a play with this; mental clarity is the big plus, yet never discussed. The main reason is that the brain works better on ketones than glucose (shock, horror) and the glucose the brain must have is made from protein if absent from the diet. And my experience was that it takes about two weeks for the good things to show up.

Thank for reporting this. 

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18 hours ago, Kit_L said:

Excellent. 

In what way is your diet a modification of the ketogenic diet? 

And have you seen this?

https://stretchtherapy.net/do-you-want-to-diet-dont/

I am really glad you had a play with this; mental clarity is the big plus, yet never discussed. The main reason is that the brain works better on ketones than glucose (shock, horror) and the glucose the brain must have is made from protein if absent from the diet. And my experience was that it takes about two weeks for the good things to show up.

Thank for reporting this. 

Fascinating read! If you're interested in the actual list of food to eat and to avoid, here's the link for the pdf. The list starts from page 6. I mostly followed the plan, but occasionally some root vegetables have been consumed, as well as a couple of wine glasses for celebrations.

It's been a fun ride, but every diet involves restrictions and therefore increases stress. I'll revert to a normal way of eating because food is good and it's also an essential part of my diet. Also Christmas is approaching. Having said that, I'll most likely do some cycle of keto diet to reset my organism (as well as some fasting). Since you are knowledgeable on the topic, few questions:

  • Is there a way to keep the current energy levels and mental clarity, when eating carbs?
  • I didn't have aesthetic goals, but I'm pleased with the results nonetheless. I wasn't fat by any means, but had a slightly inflated belly (as well as a meteorism issue from time to time). I'd like to keep this lean physique while on carbs…how? I didn't really lose strength, but the deadlift where the only exercise where the progress began to stall, I blame it on the low carb intake.
  • Are whole grains really better than white grains?
  • Eating fat *and* card: yay or nay?
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On 12/3/2021 at 4:28 AM, jaja said:

Is there a way to keep the current energy levels and mental clarity, when eating carbs?

Not that I am aware of. I mentioned in the article epileptics are put on 100% long-term keto. diets during their teenage years and it helps this problem enormously and there are no negative effects from doing this, the research says.

On 12/3/2021 at 4:28 AM, jaja said:

I didn't have aesthetic goals, but I'm pleased with the results nonetheless. I wasn't fat by any means, but had a slightly inflated belly (as well as a meteorism issue from time to time). I'd like to keep this lean physique while on carbs…how? I didn't really lose strength, but the deadlift where the only exercise where the progress began to stall, I blame it on the low carb intake.

Different carbs (and a number of vegetables) will cause me to 'bloat' (an unlovely word, don't you think?) so the wise person simply avoids foods that cause that effect. You will have to experiment with this. The only way to keep a lean physique while eating carbs is to limit your calorie intake in total. This is why the cyclic keto diet ("CKD") is loved by bodybuilders, and Lyle's book is detailed on this: eat clean five days a week, and eat carbs on the weekends, when most people do their socialising anyway. And when I was doing this, I ate carbs (plus other macronutrients only on Friday and Saturday nights. These two meals did not pull me out of ketosis, which in my case was mild, anyway, but enough to keep the good effects going.

On 12/3/2021 at 4:28 AM, jaja said:
  • Are whole grains really better than white grains?

In many ways worse – the seed coats of whole grains are rich in something called lectins, and these are the defence chemicals that plants use, and which cause havoc in many people's guts. This is the reason why the vast majority of grain eaten in the world has had the husk and outer coating removed. If you research this you'll come across a huge amount of writing on this. In my current diet I simply treat carbs as relatively empty (but delicious) calories and my favourite carb is rice. In any case, not eat a large amount of it. And if I have a pasta meal, I will only eat 40 or 50 g of dry pasta.

On 12/3/2021 at 4:28 AM, jaja said:
  • Eating fat *and* card: yay or nay?

I assume you meant "fat *and* carbs; any modern non-ketogenic meal will always contain protein, fat, and carbs. Dan Duchaine was a massive fan of the "iso-caloric diet" where he would have equal amounts of fat, protein and carbs in any given meal. If you're not going ketogenic, with the advantage as you have described, then a cycled ketogenic diet is the next best thing (with many pluses for body building and strength training in general), but if you are going to eat an ordinary mixed diet as your standard day-to-day food, then you will have to watch your total calorie intake. And the kind of fat that you eat is also extremely important as I mentioned in the article. In other words, I am not a fan of kilograms of bacon bits!

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On 12/3/2021 at 3:28 AM, jaja said:

I'll most likely do some cycle of keto diet to reset my organism

It makes evolutionary sense, to eat differently throughout the year.  We generally do, without having to think too much about it.  More carbs in the Summer, less in the Winter; eating food (mostly fruit/vegetables) that are able to be locally sourced, due to their being in season.

On 12/5/2021 at 2:20 PM, Kit_L said:

You will have to experiment with this.

Agreed.  We're all different, so it always pays to experiment.

For instance, although generally applicable, my contention above that we might eat with the seasons means comparatively little if your evolutionary background is predominantly equatorial or arctic.

What is good for one person can be bad for another.  What is good for one person can kill another.  What is good for one person, can be bad (or not quite so good) for that same person in a later phase of life.

On 12/5/2021 at 2:20 PM, Kit_L said:

...epileptics are put on 100% long-term keto. diets during their teenage years and it helps this problem enormously and there are no negative effects from doing this, the research says.

The major issue from therapeutic ketogenic diets for intractable paediatric epilepsy is stunted growth.  In its purest form, a therapeutic keto diet is, in addition to being very low in carbohydrate, also low in protein.

Most kids these days are put on either:

  1. A modified (therapeutic) keto diet.  Still very low in carbohydrate, but with much greater allowance for protein.  This can impact chronic ketone levels - in some people more than others - so while more protein can be consumed, it isn't ad libitum.  The higher (adequate) levels of protein prevent the growth issues seen in the originally prescribed therapeutic keto diet.
  2. The MCT diet.  Essentially, a relatively "normal" (albeit somewhat carb restricted compared to the general population) diet, supplemented with MCT oil, which bypass the intestinal tract and are rapidly transported to the liver and metabolised to create ketones.

Our 7yo boy has been on a modified keto diet for a couple of years now.  His epilepsy, while somewhat controlled by meds, was still considered sufficiently intractable to trial him on the diet.  He went from having a seizure every couple of days, to about 1-2 per month.  Incredible improvement, although we have hit another downturn in the past couple of months (still working on it with the Neuro team).

Most popular (not therapeutic) keto diets are more like the modified keto diet above.  Heavily carb-restricted, but much more tolerant of adequate protein.

On 12/3/2021 at 3:28 AM, jaja said:
  • Is there a way to keep the current energy levels and mental clarity, when eating carbs?
  • ...I'd like to keep this lean physique while on carbs…how?

The best way to maximise the benefits of carbohydrate, while minimising your overall intake, is via targeted keto diet (TKD).  Similar to the CKD, but with bolus carbs ingested specifically (and only) around training (higher levels of activity).

It will ensure that you have sufficient levels of carbohydrate to fuel intense activity, but allow periods of (carb) downtime in which your body will resume ketogenesis.

TKD is also described in Lyle's book (mentioned by @Kit_L, above):

https://store.bodyrecomposition.com/shop/ketogenic-diet/

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15 hours ago, Pat (pogo69) said:

The major issue from therapeutic ketogenic diets for intractable paediatric epilepsy is stunted growth.  In its purest form, a therapeutic keto diet is, in addition to being very low in carbohydrate, also low in protein.

Can you link me to something about this? I noted that your son has been using a modified version of this, with more protein; I have not seen reference to a low protein ketogenic diet before. The teenage diets I was referring to had adequate protein, so perhaps were of the modified type.

And, to clarify, I recommended the CKD to more easily fit a social lifestyle, but agree completely re. TKDs; they are excellent, but require more planning and discipline that CKDs, in my experience.

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