Pantlegz's Workout Journal

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Pantlegz

Diamond Member
Jun 6, 2007
4,627
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81
10x5 burpees

Theses things are worse than I remember, going to work up to sets of 25 then work towards 200(25x8) at a time. Going to use them and running on my off days as cardio and to help me cut weight. Plan on scheduling my first mma fight at 205 late this summer or early fall.
 

Pantlegz

Diamond Member
Jun 6, 2007
4,627
4
81
Squats: 355x5x5
Bench: 225x5x5
push ups: 25,20,20
Lat pulldowns:150x3x10
reverse crunches: 3x12

Pulled a muscle in my back in the 4th set of squats but I fought through it for the rest of the workout. Squats were very easy up to the point I pulled a muscle then it was more of a mental issue just to pull through the last set. All in all it was a good day, hope my back is felling better for MMA tomorrow night.
 

Pantlegz

Diamond Member
Jun 6, 2007
4,627
4
81
Squats: 365x5x5
DL: 365x1x5 385x1x5
OH press:140x5x5
pull ups: 3, 3, 3
prone bridges: 3x90seconds

Squats went well, they were easy up until the last set where they got a little more difficult bgut still doable. 386 DL was cake as well, my grip didn't bother me at all. I think I'll do 385 one more time and as long as all goes well I'll bump up to 405. Pull ups were still weak, I'm not sure what my problem is here, it's not even like they're hard it's just I'm not able to pull myself up anymore. It's doesn't make sense in text but it does... prone bridges were hell at the end.
 
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Pantlegz

Diamond Member
Jun 6, 2007
4,627
4
81
5x15 burpees

Since the gym was closed today because of stupid snow I decided to do some burpees. 5 sets of 15, I need to change the format of my other post because I realized it was wrong... they weren't fun, kinda feels like I've got a shin splint in my left shin. Not sure what it really is, I got it last time too and they went away after about an hour. My hamstrings, towards the inside of my thighs are a little sore not really sure why tho.
 

Pantlegz

Diamond Member
Jun 6, 2007
4,627
4
81
Squats: 365x5x5
Bench: 230x5x5
push ups: 3x25
Lat pulldowns:170x2x10, 150x10
reverse crunches: 3x12

My right hip flexor was bothering me this morning so I figured squats would be a pain, and I was right. They still felt strong but not quite right. Bench was good, happy with moving the weight up even if it is just a little. The lat pulldown machine goes in increments of 10 up to 150lbs then it goes to 20lb increments from there so I did a few at 170 and the last set I had to drop it down to 150 which was surprisingly easy.
 

Pantlegz

Diamond Member
Jun 6, 2007
4,627
4
81
Squats: 365x5x5
DL: 365x2x5
OH press:140x5x5

Was in a bit of a hurry today so I didn't get in as much as I wanted to. Squats didn't fell so good, I think I was hyper-extending my back on the first set which threw the other off. DL's felt ok though. OH press was pretty light, I didn't rest much between sets and still didn't have issues till the last 2-3 reps..
 

Pantlegz

Diamond Member
Jun 6, 2007
4,627
4
81
Squats: 370x5x5
Bench: 235x5x5
push ups: 25,25,20
Lat pulldowns:170x3x10
reverse crunches: 3x15

I just realized that I've added 15lbs to my squat and 10lbs to my bench in about 2 weeks. Neither felt too heavy either, going to keep it going. Next week I'm meeting with a trainer to help me mix up my workouts a little to have them better suit my mma training and my eventual goal of fighting. Basically my goal is to maintain, or make small gains, while dropping down to 215ish which I haven't had much luck with so far. At this point I'm adding cardio in 2 mornings a week, then moving up to 5 days and still doing burpees on Sunday.
 

Pantlegz

Diamond Member
Jun 6, 2007
4,627
4
81
My arm is killing me. It's the left arm, around the elbow and goes the ulna and stops around the wrist, I talked to my dr about it a week ago and she didn't seem like it was a big deal but today is the 3rd day in the last week that it's bothered me. I'm going to see about getting in to see her again tomorrow and see if I can get an MRI because this is absurd.
 
Mar 22, 2002
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If you go with visiting either an orthopedic surgeon or physical therapist, they can do diagnostic tests for just the cost of a visit. Most of the time, an MRI isn't necessary. TBH, it could just be a small fracture, muscle strain (sounds like FCU if so), interosseus membrane sprain, etc. Most good professionals can figure those out with just some movement tests. I just wanted to mention this to save you some money if insurance doesn't cover much.
 

Pantlegz

Diamond Member
Jun 6, 2007
4,627
4
81
I think it may be worse than that, but I could be wrong. The original injury happened last summer when I was an idiot and tried to arm tackle someone, they stopped but I wasn't able to use my arm for a few weeks, its flared up on and off since then. I took a few months off lifting hoping it would help but it didn't. Lifting isn't the only thing that bothers it but it seems to happen more when I'm lifting. I'll see if I can get an apt with a PT tomorrow before going to get an MRI. My general physician said it felt a little loose but didn't seem like it was a big deal.

Honestly if it's just pain, I can deal with it that no problem I just don't want to injure the tendon(more), or if it's torn or weakened I don't want it to snap when I'm benching 230+ or during mma.
 

Pantlegz

Diamond Member
Jun 6, 2007
4,627
4
81
didn't get into the gym today, my arm is still bothering me. Not as bad as thursday but bad enough I decided not to lift today. I talked to my dr and she refered me to a PT. Hopefully it's figured out soon.
 

Pantlegz

Diamond Member
Jun 6, 2007
4,627
4
81
Squats: 370x5x5
DL: 405x1x3 405x1x5
OH press:135x5x5
pull ups: 3, 3, 2, 3 negatives
prone bridges: 3x90seconds

Everything felt ok today DL's were heavy but it's also my old max. I made some changes to my squat form and they felt a lot better. My arm is feeling a little better, still not fine but it's ok. Still haven't gotten in touch with the PT, hopefully Monday I can get something set up just to make sure everything is ok.
 

Pantlegz

Diamond Member
Jun 6, 2007
4,627
4
81
MMA kicked my ass tonight 3 hours total; 1.5 gi BJJ which wasn't too bad then another 1.5 of striking. it was my first night of striking and they took it pretty easy on me. We mostly working on Thai clench and throwing some knees/defenses, the post working was killer though.
100 reverse crunches with a partner pushing
30 "v crunches", both arms and legs up
30 full sit ups
60 second prone bridges, both sides then regular

individually that wouldn't have been too bad but there was no break at all between exercises. tore me up, but it'll be well worth it in roughly 6 months when I'm kicking the shit out of someone.
 

Pantlegz

Diamond Member
Jun 6, 2007
4,627
4
81
Squats: 375x5x5
Bench: 225x5x5
push ups: 0
Lat pulldowns:170x2x10 170x6, 150x6
reverse crunches: 3x15

My arm is bothering me again, haven't seen the PT yet they haven't called to make the apt I think I'll give them a call tomorrow and see whats up. other than that, everything felt good.
 

Pantlegz

Diamond Member
Jun 6, 2007
4,627
4
81
Did an hour in the gym with a trainer, that came free with my membership to the new gym. Really didn't want to change up my routine any just get some suggestions for explosive movements and maybe some dynamic stretching. The only lifting I did was weight GHD and front squats on their stupid ass machine. I ended up putting 600lbs on the machine and didn't struggle at all, would have done more if it could have held it. I know that not actually what my front squat was but it looked good, lol. Then did 3 hours of MMA which wasn't as bad today as Monday... Really need to work on my boxing, it wasn't pretty today. the post training workout was a lot easier too:

2 min crunches
2 min bicycle crunches
15 flutter kicks (3 count cadence) 30 sec hold at 6" then 15 more flutter kicks
30 second prone bridges

Total time in the gym today: 4 hours!
 

Pantlegz

Diamond Member
Jun 6, 2007
4,627
4
81
Squats: 375x5x5
DL: 405x2x5
OH press:145x5x5
pull ups: 3, 3, 3
lat pulldown negatives: 180x1x5
prone bridges: 3x90seconds

pull ups feel like they might be getting a little stronger, figured I'd try some lat pulldown negatives to see if they helped any too. Squats felt solid, I'll probably do 375 for another week then bump the weight up again. That second set of DL's was killer but I think it'll help my grip a ton. Gotta see if the gym is ok with chalk...
 

Pantlegz

Diamond Member
Jun 6, 2007
4,627
4
81
Squats: 375x5x5
Bench: 245x4x5 225x1x5
DL: 135x1x5, 225x2x5
Bentover rows: 45x3x5
Lat pulldowns:170x3x10
reverse crunches: 3x15

I decided to change up my routine a little today just to put a little more focus on my back and get some new exercises worked into my routine. Bent over rows were just to focus on form, I may do regular rows because they felt strange, maybe I'll get used to them. Dead lifts were thrown in to help with form/grip and to work my back a little more. I only did 4 sets of bench at 245 because I wasn't able to get anyone to spot me, yesterday was fake patties day and around here it's kind of a big deal so the gym was empty today. The last few reps of my 4th set were a little rough, I just didn't want to risk getting hurt.
 

Pantlegz

Diamond Member
Jun 6, 2007
4,627
4
81
Just did BJJ today (about 2 hours) and called it a day my arm was bothering me a little again and I slept on my back wrong and my head just wasn't in it today. Figured I'd make it an early night and see how I feel tomorrow. Found out the gym is having a blue belt test Thursday so I think I might show up for that, I'm not sure I'm ready for it but couldn't hurt to try.

Weight: 248
 

Pantlegz

Diamond Member
Jun 6, 2007
4,627
4
81
Squats: 375x5x5
DL: 315x2x5 225x2x10
OH press:145x5x5
pull ups: 4, 4, 3
GH raises: 45x3x8
prone bridges: 3x90seconds

My lower back has been sore the last 2 days so I took it a little easier on DL's today. I did the set of 10 to work on my grip because it was slipping on my second set of 315 because I didn't rest much between sets because it was pretty light. OH press felt really strong today I'll add weight next time. GH raises were added to help offset my Quad dominance, going to have to add more weight next time. That's going to be interesting. Any other suggestions on what I could do to focus on my hamstrings?
 

Pantlegz

Diamond Member
Jun 6, 2007
4,627
4
81
So, I hopped on the bandwagon and got some VFF Komodo's. I'm going to use them for lifting and some running, I just moved next to an awesome hill so I can get ready for my 2nd 14er this summer. I hope this one goes a little smoother than the last one, cardio wise I wasn't ready.
 
Mar 22, 2002
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So, I hopped on the bandwagon and got some VFF Komodo's. I'm going to use them for lifting and some running, I just moved next to an awesome hill so I can get ready for my 2nd 14er this summer. I hope this one goes a little smoother than the last one, cardio wise I wasn't ready.

Eeeee. Man, VFFs are not built with heavier populations in mind. No offense, but running barefoot at 250lbs of body weight is a stress fracture in the making. Especially if you've never had your foot evaluated for abnormalities, VFFs are gonna be a really bad choice for you in the aspect of running.
 

brikis98

Diamond Member
Jul 5, 2005
7,253
8
0
Eeeee. Man, VFFs are not built with heavier populations in mind. No offense, but running barefoot at 250lbs of body weight is a stress fracture in the making. Especially if you've never had your foot evaluated for abnormalities, VFFs are gonna be a really bad choice for you in the aspect of running.

We've discussed this sort of thing before, but I don't agree. It's certainly true that doing running at a BW of 250lbs is much more rough on the body than, say, 150lbs, but there is little-to-no evidence that running shoes improve this situation at all. If anything, they may make it worse by encouraging heel striking. In other words, VFFs should be no worse - and possibly better - than shod running. Of course, after a lifetime of wearing shoes, it'll take considerable time to adapt to VFFs/barefoot and you can't just jump into it at 100% from day one. However, I just don't buy the argument that using VFFs is inherently more unsafe than running shoes.
 

Pantlegz

Diamond Member
Jun 6, 2007
4,627
4
81
I don't plan on running in them for at least a month, maybe more depending on how long it takes for me to get used to them, I walked for about 20 min today and it was all my feet could take in them. I also plan on being lighter by the time I'm running, hopefully close to my goal of ~215. Thanks for the input guys, it's nice to know people are still paying attention to this log

Anyway, I did MMA tonight. It was pretty light because we're having our blue belt test tomorrow so again it was only 1.5 hours. I feel like I'm getting better, I'm finally able to be more aggressive and not get schooled by basically everyone. Tonight I was at a 1:1 win loss ratio in 10 5min rounds. I'm not sure what I'm going to do tomorrow with the test and lifting but I'll figure something out. I think I'll take off work at lunch, lift go to my PT then rest till it's time to roll.
 

Pantlegz

Diamond Member
Jun 6, 2007
4,627
4
81
I didn't lift today and I barely made it through the test... it was the hardest 3.5 hours of my life and I only managed 1 stripe. I didn't expect a whole lot, I've only been rolling in a gi for about a month and BJJ 6 months total so I guess I should be happy I got anything but I think I could have done better that I did. Oh well, maybe next time.

weight: 238 - this was taken after the test so I was probably pretty dehydrated. I'll see what it's at Monday.
 
Mar 22, 2002
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We've discussed this sort of thing before, but I don't agree. It's certainly true that doing running at a BW of 250lbs is much more rough on the body than, say, 150lbs, but there is little-to-no evidence that running shoes improve this situation at all. If anything, they may make it worse by encouraging heel striking. In other words, VFFs should be no worse - and possibly better - than shod running. Of course, after a lifetime of wearing shoes, it'll take considerable time to adapt to VFFs/barefoot and you can't just jump into it at 100% from day one. However, I just don't buy the argument that using VFFs is inherently more unsafe than running shoes.

The problem is this: per 100lbs of body weight, he putting 3-5 extra pounds of force on the major joints of his body. He is likely putting greater amounts of force through the small joints within his feet. Firstly, I'm honestly saying that, at 250lbs, he should rethink running at all - barefoot or not. Individuals that heavy have a severely increased risk of injury.

On top of that, think of how you run barefoot - forefoot strike first, utilizing an eccentric contraction of your gastrocnemius and soleus to slow dorsiflexion and passive tension through the plantar fascia and flexor hallucis longus. In addition, the user puts a massively increased amount of pressure on the metatarsal heads of the foot, a fact overlooked in nearly all barefoot studies. All of these structures, by function, are at increased risk of injury due just to the increased demand. It's sad that research for barefoot running has been so biased as to not produce many objective studies looking at forefoot strike with both shoes and barefoot. In the research I've seen, the pressures for shoes are less (on the met heads) and the overall ground reaction forces are the same... so that means less strain on the plantar fascia, less pressure on the metatarsal heads, etc if you can run correctly. I'm going based off of anatomy that I know will be reported in research soon enough. If I had the resources, I would honestly measure it myself. Look at the anatomy - it may change your mind.

And again, my point is that running period is an inherently risky activity at 250lbs. Add increased pressure on the met heads, increased passive dorsiflexion (which most people don't have and compensate through eversion, leading to flattening of their medial longitudinal arch, leading to stretching of the plantar fascia and frequently plantar fasciitis), and a non-evaluated foot and it's bad news bears. Even if there isn't research about barefoot running vs. shod running, there is research about foot abnormalities and risk of injury in normal activities of daily living, which are very low level compared to barefoot running. If he has anything like a rearfoot varus/valgus, forefoot varus/valgus, plantarflexed first ray, or even tibial torsion, he is at an increased risk of injury in daily life. Add BAREFOOT running (in someone who actually needs an orthotic to position them to maintain them out of their end range) and you just keep smashing them through their end range... that stretches structures unnecessarily and leads to pathology.

If you wanna know more about the conditions I listed, go here: http://www.footmaxx.com/uploaded/product_category_pdf/file_22.pdf

It's kinda heavy on the nomenclature, but I think you'll get the info.
 
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