Zero Program: I just wanna break a sweat and have fun doing it.
Yup. Title says it all. I don't have any goals. I don't have a program. I don't really care if I gain or lose weight. I'm currently 35 years old, 6 feet tall, and about 205 lbs. When I was 30, I did Starting Strength and went from 165 lbs to 215 lbs. My personal records were: lbbs 225x3x5, bench 165x3x5, ohp 125x3x5, dl 270x1x5, pc 145x5x3, chins 6, 4, 2, fail. I didn't lift for years after that, but I had a physically demanding job that gave me a workout most days. Then last year, my supervisor had a heart attack. He's ok now, but we both lost our jobs. So last summer I started throwing around the weights a bit. I tagged along to a planet fitness with a friend. I worked up the squats to 135x3x5 and messed around a bit on the bench. I worked out in the driveway a handful of times after that. I would warm up with bw squats and then mix in some powercleans and front squats. Then I'd take some weight off and do some powercleans and ohp. I made some very modest progress last summer. I don't have much weight to work with. I have a skinny bar and only 137 lbs worth of weights. Of course, I could buy a decent bar and more weight, but I just wanna break a sweat and have fun doing it.
Welcome to my log.
few sweats since last post. jumper is decent. i started a workout 2 days ago, but a phone call interrupted me 5 mins in and i had to quit. starter workout today.
leg swings, kicks, high knees, 10 bw squat.
front squat 36 lb bar 3x10.
86x1x5
106x3x5
overhead press 36x3x10.
56x2x5, 56x1x9.
deadlift 126x1x5
156x1x5
176x1x5
front squat instead of back squat for a few reasons:
front squat seems to fit better into what i hope to be a half decent shoulder rebuild routine.
i want to learn to full clean.
low bar squat seems somewhat dangerous to my shoulders given how useless my shoulders have been at various points over the past 2 years.
politic bs penance post.
weighing in between 193 and 195 lately with clothes on. legs got thinner, arms grew a little from chin ups and pull ups. little Buddha belly. no meditation lately but nightly prayers in bed providing spiritual structure. diet is good. even my soda has good ingredients. still smoking cigs and pot.
after jumping to tap the backboard many times over the past couple years has improved my jump. vertical leap is near peak ability (1998 to 2002 i could barely touch 10 ft basketball rim with fingertips. dislocated left knee in 2002, vertical leap never fully recovered). im about 1 inch short of the rim now. oh, and i weighed 165 back then. +30 lb almost same jump = progress.
no sweat since last post. didn't sweat today but i did a workout:
leg swings, high knees, kicks, 10bw squat.
front squat up to 116 lb x3x5
overhead press up to 66x3x5
deadlift up to 196x1x5
my kicks are getting toes above eye level and they feel like an awesome hamstring stretch.
something in right shoulder near my collarbone popped in first set of overhead press. first set felt weakest of the three. last 2 sets felt pretty good.
deadlift felt good. on the last rep the bar didn't move till my scapulae moved forward a bit, in front of the bar.
workout today
leg swings, kicks, high knees, 10 bw squat.
front squat up to 126x3x5.
overhead press up to 76x2x5,
76x1x4(fail 5),
76x1x3.
deadlift up to 206x1x5.
i felt good the day after that last workout, but later that evening my left shoulder started to complain. the next morning both shoulders were pissed off. the workout probably contributed to the soreness, but it didn't feel like workout soreness. it felt like my thyroid was attacking my shoulders again, which can happen with either hypo or hyperactive thyroid levels. endocrinologist confirmed that i have Hashimoto's disease a couple months ago. currently rolling with the punches.
then i did fence work for 5 days. finished a few days ago. sometime between then and now my right hamstring cramped behind the knee for a day. weed rub got it to chill out.
i feel good today. no sore spots. ill probably find a way to **** it up lol.
hope yall had a nice Thanksgiving.
good eating all weekend on leftovers. did a little household man labor on Saturday. watched Scent of a Woman, not a Thanksgiving movie per se, but takes place Thanksgiving weekend and includes a Thanksgiving dinner scene with choke hold. its the only academy award winning movie on my top 5 movie list (Pacino best actor). basically everyone i ever talked to about scent of a woman thinks its a romance movie. its not. its about man to man stuff. Frank, Charles, and their adventures. its about what leaders should be made of.
retrospectively speaking, i wasted yesterday. acr freeroll paid 100x $95 tickets to $150k gtd wsop satty. i cashed the freeroll (paid 100 out of just over 3000 players(top 3% of field). i lasted over 6 hours in the 150k gtd. finished top 20 out of 1556 players(top 2% of field). top 5 go to Bahamas for 26k buy in mega main event. i got nothing lol. still kinda salty.
haven't been playing otherwise, and i think its been good for my health.
after the game i had lots of unused pseudo adrenaline pumping through me, so i did a short workout. note that everything felt good for a few days in a row.
leg swings
10bw squat
3 chin up
10 push up
3 very poor pull ups(nose ups)
15 pushups
felt fine until this morning. tried using my right arm for blanket adjustment and my shoulder crunched painfully. then i was awake and got up. its ok now, at rest. probably some shoulder mobility rehab stuff today, and some thorough rehab planning.
decided to start very small with a shoulder centric low weight high rep workout. not sure i remember all the details:
salutations to the sun routine, including high reaches, bent stretches, self hug stretch, general conscious strengthening of extended positions.
dont know what to call it. hold a heavy rock in right hand. left hand holds stabilizing post. let right arm hang loose, move body to make the weight turn arm into pendulum. alternated direction every 20 circles. 40 circles total each direction.
soup can rotations all right arm:
laying down external rotation 3x10.
sitting up high external rotation 3x10.
laying down internal rotation 3x10(theres likely a better way than laying down. idk it)
bent forward internal rotation 3x10.
overhead press 36lb bar 1x15, 1x11, 1x5. first sets were faster, last set was slower to focus on conscious contractions from foot to hands, and holding reps at the top. lots of crunching and crackling in right shoulder complex doing these, but it wasn't painful.
calisthenics type arm stuffs, arms straight out circles, alternating direction. 30 each direction.
36 lb bar high pull 3x10, only used arms and shoulders, focusing on elbows back. first reps had elbows out to side too much. elbow back reps were crunchy on right side some reps, but not when my chest posture was best.
are you still taking abilify? I believe it will give you the ability.
i no longer take abilify. i switched in fall 2021. i take olanzapene now.
day 3, workout #2 of Bob's Bullshit Shoulder Rehab Routine(BBSRR)
right arm alternating various soup can rotations, including sitting high external rot, laying face down arm off bed internal and external rots, bent over internal rot, laying on side humerus against torso external rot, laying face up high internal rot. 40 reps each position total, short breaks with position switches at 20 reps.
gallon of water right arm dead hang, using body to create circular momentum, switching direction every 30 seconds or so. total 3 or 4 mins.
salutations to the sun 2 mins.
overhead press 36lb bar 3x10
56lb x 10/10/8
lots of crunching in right shoulder today. rotations were slightly painful(particularly high external) but press was comfortable. i thought stopping pre fail on press was best. last rep was slow.
salutations reaches and stretches.
various 16 oz can rotations both arms. laying down versions were crunchy with mild discomfort(30x each face down internal and external). so i focused on standing and bent over positions
alternating:
high external 2x30 both arms.
bent internal 2x 30 both arms.
laying on side external rot was ok, 30 reps each arm.
20 pushups
5 fingertip pushups
15 pushups
overhead press 36x 20/15/10
56x 3x5, then 1x10
bent over row(never done) 36x1x20.
56x1x20.
keep forgetting to mention that i weighed 187.x unclothed 3 days ago. i want this to go up a little for thyroid stability. tsh tested slightly high(hypoactive) recently. t4 tested normal, no med adjustment yet pending cardiology findings regarding irregular beats. apparently the endocrine society doesn't recognize any connection between thyroid dysfunction and predisposition to shoulder hip and knee problems, despite these connections being common knowledge to search engines and ai that produce many seemingly respectable medical journals that state the connections as accepted medical fact. unfortunately from the endocrine standpoint, they treat according to labs, and they withdraw from any further responsibility on the matter. thus i must find an orthopedic dr that will acknowledge the connection and will investigate further even in the absence of a flare up. i don't feel like putting that time into something that im not realistically hopeful about. thus ill keep trying to rehab and stick with frequent endocrine checks.
got in a good 45 mins to an hour of meditation yesterday, but i spoiled the re entry by rolling over and falling asleep for another hour at the end.
left rhomboid is a little crampy, otherwise nothing nagging today.
im thinking i should get in several more shoulder centric workouts before squatting with the bar on my shoulders. maybe some goblet squats with heavy rocks would fit decently into the routine. we'll see.
left rhombus relaxed significantly after weed cream Sunday night, but the cramp came back with a vengeance early in yesterday's workout.
yesterday:
high external rotation 30x each arm.
bent internal rotation towards belt buckle 30x each arm.
bent high internal rotation 30x each arm.
high external rotation 30x each arm.
high external still not smooth. others pretty smooth.
overhead press 36lb bar 2x10. left rhombus cramped hard between reps 5 and 6 in 2nd set. deep breaths were very uncomfortable.
cancel rest of planned workout. then i did bent rows just the bar 1x20.
weed cream immediately and it relaxed a lot. its a little tight today but i may do something light to get the blood flowing.
