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I don't. BUT make sure he gives everything to you STRAIGHT. Make sure you understand everything he says. Pick his brain down to every last detail.
I am seeing an MD physio tomorrow. Does anyone wonder anything to hit the doc with while I am at it?
Why? Kap, I was thinkin about it, yesterday, and it's so quiet here... I think there are only 2 or 3 of us that are actually ever here, at all. 
SHOUT DAMNIT!
Alex your bf?
Getting ready for hurricane Alex
I knew something was mentioned the other year, I just recently figured it was the engagement announcement.
At least we know who pays attention, around here... right guys?
Lol....
Stag?
Congrats! Start a thread KPD to tell us about the ceremony, reception, stag and all that.
KPD got married
Welding?
I remember the fun those welding shouts were.
WTF is the matter with you?
Take pics? why, if I use my laptop while sitting on it it becomes a magic flying futon and I can shoot lightning at you in person.
Shit I dont know man, where did it go? Take pics of the new futon!!! You sleep on the thing or only sit on it?
Well folks, I have taken time off and think the mold thing was the problem, so tomorrow I start my next program and journal for it.
Hmm, what happened to that mold thread of mine?
They are all getting rowdy like Roesthlisberger in a bathroom stall
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PHP-Fusion Powered Website :: General :: Member Journals
 Kapital investment
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| kapital |
Posted on 31-01-2010 08:51
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Member Posts: 147 Joined: 15.01.10 |
What? a spotter for deadlifts? You must be testing to see if I am for real. |
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| kapital |
Posted on 02-02-2010 02:53
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Member Posts: 147 Joined: 15.01.10 |
Tuesday, February 2, 2010 DB chest press 2 X 85lbs X 5 X 5 X 5 X 4 X 3 DB incline press 2 X 55lbs X 8 X 7 X 5 one arm rows 60lbs X 8,8 x 8,7 X 8,6 ball crunches 10lbs X 12 X 12 X 12 Great day today. My flat work is very much improved after last week's showing. I am surprised Bigstabile didn't suggest dropping the weight, I am vindicated anyway. Inclines fine, I just spent too much time after flat press changing the weight because one spinlock was on very tightly. one arm rows are about the same, still not bad. Ball crunches I am still learning confidence with my level of stability. |
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| kapital |
Posted on 04-02-2010 01:04
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Member Posts: 147 Joined: 15.01.10 |
Thursday, February 4. 2010 Week 2, Day 3 Full squats 135, 155, 175 X10 195 X 8 215 X 6 fail 235 x 3 dips body + 25 X 5 X 5 X 5 X 5 X 2 fail chinups 5 X 4 X 2 Reasonably good day today. My sleep I knew I buggered because I have been going to sleep way earlier than I would like, and yesterday I gorged on coffee. I stayed up later and took a sleeping pill, but my quality deep sleep was obviously impeded. I still had enough energy I thought to not psychologically defeat myself by delaying a day. With squats I was disappointed to fail at the same point I stopped last week. Furthermore, my left side failure safety fell apart just after I got out from under the bar. I was determined to get at least something at 235lbs even though I didn't make quorum, but the time I spent resetting up my equipment left a 7 minute rest before it. does anyone call it progress that I eked out 3 reps at the top weight? my hamstring feels good, so maybe that is good. dips I am calling great. just compare to last week. chinups, I would rather bury my head in the ground. |
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| Mizfit |
Posted on 04-02-2010 10:27
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 Super Admin  Posts: 91 Joined: 08.12.09 |
Kap... I'm asking for clarification: When you say "Chinups", are they with your hands forward or backward? Everyone interprets different and terminology gets scewed, so I'm just clarifying. Sounds like the training, though, is going well. Pat yourself on the back. -------  -------------------->> Where there's a will, there is Most Certainly a way. > No Pain, No Gain! USGI- AFR, Wife, Mom, EMT-B, NA/R, PCT, FT, IBO |
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| kapital |
Posted on 04-02-2010 12:21
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Member Posts: 147 Joined: 15.01.10 |
Chinups to me are defined as the palms facing towards me, otherwise I think they are pullups. I used to do slightly better when they were a second exercise. As the dips are my body plus 25lbs in this case, they are bumped to the end of the workout. Shit, really, I never did worth a damn with them to begin with, but I persist because I need a vertical back move. |
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| Mizfit |
Posted on 05-02-2010 00:13
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Super Admin Posts: 91 Joined: 08.12.09 |
Again, Kap, I asked due to terminology issues. Speaking from experience in different areas of medical/health/fitness... clarifying is understanding. For a long time, everyone I heard mention chin ups/pull ups, all referred to them as being the same (with hands reversed)... It was a few years into training before I learned wtf I was really doing. So I asked for clarification. Thank you. I actually used to pride myself on pull ups. Only cuz NO other female in two different gym ever did the damn things. I rather enjoyed them. AND that is one of my long term goals once I've gotten my back on some level of sustainment... ------- -------------------->> Where there's a will, there is Most Certainly a way. > No Pain, No Gain! USGI- AFR, Wife, Mom, EMT-B, NA/R, PCT, FT, IBO |
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| kapital |
Posted on 07-02-2010 06:38
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Member Posts: 147 Joined: 15.01.10 |
Sunday, February 7, 2010 Week 3, day 1 Cancelled due to illness Sorry Kapfolks, but late thursday I came down with I think the seasonal influenza. I had the vaccine more than 2 weeks ago, but it is either a complete miss for the strains happening in the north this season, or a near miss, or spot on hits. In my case I have a mild flu that is almost over, so I am guessing getting going again on thursday with day 3. |
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| kapital |
Posted on 12-02-2010 01:42
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Member Posts: 147 Joined: 15.01.10 |
Friday, February 12, 2010 Week 3, day 3 full squats 135, 155, 175 X 10 195 X 8 215 X 4 stopped dips body + 25 X 5 X 5 x 5 x 4 x 3 great chinups body X 3 x 2 x 2 stopped I originally said I was aiming for the workout thursday, but I left off another day for safe measure. It still leaves time to recover before week 4 kicks off on Sunday. squats, well, far short of goal, but still it is my first day back after the flu. dips are just great for some reason. I am at the same place overall as last time, but mitigated for being sick and missing other chest work it is a good sign. chinups are shit as always. I have them as the last move because they are less weight than dips. I wonder if I should switch the order. |
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| kapital |
Posted on 14-02-2010 01:31
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Member Posts: 147 Joined: 15.01.10 |
Sunday, february14, 2010 Week 4, day 1 deadlift 175, 195, 215 x 10 235 X 8, 255 X 7 grip 275 X 4 great! BB shoulder press 115 X 5 x 5 x 5 X 5 x 4 great! BB bicep curls 75 X 8 x 7 x 3 Great day today. great first day 1 back from the flu. I am still pissed I didn't have the foresight to use straps for the 255lbs set. a good improvement absolutely and when mitigated. shoulder press even better, I have a wonderful burn that persists at this typing. bicep curls about the same place. |
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| Mizfit |
Posted on 14-02-2010 05:09
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Super Admin Posts: 91 Joined: 08.12.09 |
kapital wrote: Great day today. great first day 1 back from the flu. I am still pissed I didn't have the foresight to use straps for the 255lbs set. a good improvement absolutely and when mitigated. Ok, Kap, I'm going to ask for your view/reasons... Since everyone is different and see's things different, etc... When I was trainin clients at Gold's, just for shits n giggles, I figured I'd try using gloves one morning to train... What nightmare! To this day, I don't know why anyone uses them. I couldn't get a good grasp on nothin. Now, you're talking about straps.... It seems to me like added headache to have to have more added to the situation... Give me YOUR pov on the "necessity" for straps.... ------- -------------------->> Where there's a will, there is Most Certainly a way. > No Pain, No Gain! USGI- AFR, Wife, Mom, EMT-B, NA/R, PCT, FT, IBO |
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| kapital |
Posted on 14-02-2010 09:40
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Member Posts: 147 Joined: 15.01.10 |
First, as to gloves. I have last winter's outdoor wearing gloves since spring sprung dedicated to lifting. For bench press, it keeps the bar from biting into me to an intolerable level before I am really finished my set. With deads, the weight forces the other way, against my grip, but I still don't want to much of the knurling killing my hands as I try to accomplish something with that kind of weight. The knurling seems to me to work well with gloves Unless it is an absolute light move, like bicep curls I feel better served with them. I at this time ponder that if I claim I bench tested whatever that someone might say, "yeah, but you used gloves", and that is less of an achievement. Straps. I know well that the straps are ONLY really good for sets of an exercise in which the weight pulls against the grip, more often for later sets. I realize that I should continue to develop my grip strength with regular lifting, and only when I really feel in the next set(s) it will give out before my target muscles are worked enough that I should use them. I don't spend enough time practising setting them up like I should. Today before i began warming up I tried twice to set them up for more speed in between sets. I already spend time increasing weights and want another moment to catch my breath, and in past times have exceeded reasonable time between sets screwing around with them. Still, to achieve my last set when I know that without straps I am going nowhere makes it worthwhile. |
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| kapital |
Posted on 16-02-2010 00:36
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Member Posts: 147 Joined: 15.01.10 |
tuesday, February 16, 2010 Week 4, day 2 DB chest press 2 X 85lbs x 5 X 5 x 5 x 3 x 2 fail DB incline press 2 X 55lbs X 8 x 6 X 5 one arm rows 60lbs X 8,8 x 8,8 X 8,6 ball crunches body + 10lbs X 12 x 12 X 12 bad day today. My energy level I knew was shot when I woke up. I had an outside issue on my mind yesterday that taxed me and set off my diet focus. I knew I could have set off my schedule to tomorrow, but that is right there a psychological defeat. I would have done it anyway but I have before triumphed over seemingly low energy days, so I tried it. Mitigated for missing last week and this issue, I am not really too badly off. Inclines aren't bad. Rows are not bad either. Ball crunches I am stuck where I am until I learn better balance. |
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| kapital |
Posted on 18-02-2010 01:00
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Member Posts: 147 Joined: 15.01.10 |
thursday, february 18, 2010 Week 4, day 3 full squats 135, 155, 175 X 10 195 X 8 215 x 6 235 X 3 lean too much dips body + 25 X 5 X 5 x 5 x 4 X 3 barely chinups body X 3 x 3 x 2 Somewhat pleased. Even though I only got 6 reps on squats, I was determined to crank something out at the top weight. just too much lean that last set. Dips, I just barely equalled last day, but so it sometimes goes. chins, what is my excuse? I don't know what to say. I will also say I have been fatter than I would like the last couple of months. I think it might be a callous on my left foot limiting walking trips to burn it off. Also, I find sometimes late in the day I suspect I haven't eaten enough and I too often have a meal to close to bed. something to work on. |
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| kapital |
Posted on 18-02-2010 05:40
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Member Posts: 147 Joined: 15.01.10 |
I wonder at this time about my leg routine and my whole one at that. I have done the same thing for squats and deads for quite a lot longer than I have been keeping this journal. My hamstring has made marked improvement since early november and I need less and less ibuprofen to deal with it. this I take as a good sign. this program I am doing is interim. that is I want to get going with my old Dr. Jecko and Mr. Kapital program from a few years ago that is more demanding on a leg day and think maybe I should scrap this and get at it soon. The program variation might be helpful, I am stuck at the same weight progressions. Any thoughts? I will search my files for the routine, or failing that I hope someone can contact Jecko29. |
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| kapital |
Posted on 18-02-2010 08:08
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Member Posts: 147 Joined: 15.01.10 |
I found my copy of the program and am eager to dig into it this sunday. I follows: Jecko's program Day 1 bench press - 4 sets of 7 at 10 rep max, 1 min btw sets 3 min side laterals - 3 sets of 15 at 20 rep weight - 1 min 3 min Bent BB rows - 4 sets of 7 at 10 rep max - 1 min 3 min triceps ext supersetted with bicep curls - 2 sets of 10 with 12 rep weight day 2 full squat - 55% - 5 sets of 5 with 1.5 min 5 min deadlift = 60% - 2 seets of 7 with 1.5 min 3min calf raises - 3 sets of 15 with 20 rep weight 1 min 3 min weighted crunches - 3 of 15 Day 3 military press - 4 sets of 7 at 10 rep max - 1min 3 min dips - 4 sets of 7 - 1 min 3 min close grip chins - failure first set, then try to go until 30 reached. I am actually going to run this Friday - Sunday - tuesday because I want the leg work on a sunday. As you can see, this is very intense to start. At week 3, the rest between sets doubles, then the weight goes up stepwise. I think I can get a good sense of what weights to start off with, although some moves I haven't done in a while. I will keep doing flat dumbbell chest press because I am still itching to continue them. I will run this until whenever, just as long as I make improvements. Next question, should I start a new thread? Dr. Jecko and Mr. Kapital redux? |
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| kapital |
Posted on 20-02-2010 23:49
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Member Posts: 147 Joined: 15.01.10 |
Dr. Jecko and Mr. Kapital Redux Sunday, February 21. 2010 Week 1, day 2 full squats 195lbs x 5 X 5 x 5 x 5 x 6 great deadlilft 235lbs X 7 x 7 standing calf raises body + 55lbs X 15,15 X 10,10 X 10,10 ball crunches body + 10 X 15 X 15 X 15 First day at the old Jecko program. My guesswork as to startilng weights wasn't bad, actually I will hike things up a bit for next week. My ham is tiny bit sensitive, just after I was saying it has been fine for a while. i will take more Ibuprofen and it will take another week before I deal with it again. Calves are a problem because I just had a large callous/corn removed from the ball of my left foot, but hopefully next week it will be better. ball work, I am still learning balance. |
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| kapital |
Posted on 24-02-2010 00:07
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Member Posts: 147 Joined: 15.01.10 |
Wednesday, February 24, 2010 Week 1, Day 1 DB chest press 2 X 77.5 X 7 x 7 x 3 75 X 2 fail DB lateral raises 2 X 15lbs X 15 X 10 X 6 barely BB bent rows 95 X 7 x 6 X 4 X 4 BB lying triceps supersetted 85 X 10 X 5 DB hammer curls 2 X 25lbs X 10 X 10 Not a really great day. Monday I ate well all day but drank too much water and was pissing all night. I got started and then thought, no. Yesterday I ate half assed because I was in all day waiting for a parcel that never came that is important and realized late in the afternoon I hadn't been paying enough attention. Sleep was great though. The program call for 1 minute between sets for the first 2 weeks, although I might run it 3 weeks just because this first week is feel my way through it week. |
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| kapital |
Posted on 26-02-2010 01:24
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Member Posts: 147 Joined: 15.01.10 |
Friday, February 26, 2010 Week 1, day 3 BB shoulder press 105lbs X 7 x 7 x 6 X 3 [edit: I was off on my third set number] dips body (215lbs) X 7 X 4 x 3 x 3 chinups Body X 4 fail X 2 X 1 Not a bad nor a great day today. Last night I had a slightly scratchy throat and a bit of nausea, but it is clear this morning and I was determined to do something. tomorrow is off anyway. My weight has ballooned, due to little walking about town as fat burning work. My left foot had a callous/corn removed and I am laying low with it for a while. I will get an X-ray done today about my metatarsal. I must say I had a great deltoid burn which carried through into dips. I didn't have huge expectations of today, so not so bad, realize the rest between sets is 60 seconds. chins are the usual piddly performance, I can't use less than body weight for them or dips. Edited by kapital on 26-02-2010 02:19 |
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| kapital |
Posted on 28-02-2010 01:17
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Member Posts: 147 Joined: 15.01.10 |
Sunday, February 28, 2010 Week 2, day 2 Full squats 215lbs X 5 X 5 X 5 X 5 X 3 deadlift 255 X 7 stopped due to hamstring standing calves not done due to orthopedic issue ball crunches body + 10 X 15 x 15 X 15 Actually a reasonably good day. I noticed when I awoke that I had a slight strain in my right glute, and only had 6 hours sleep last night because of a disturbance in my building. I was tempted to cancel the day, but thought to at least try which is good. the squats are short of the 225lbs I was hoping all week to use, but still a good hike above last week. The deads are a jump in weight as well, but when I got into position for my last set I felt it a bit in my left ham, so I wisely stopped and still call it progress. the question I have now is, might I do 2 sets of deads mid week to make up for it? I have an orthopedic issue with my left foot and decided standing calve are unbearable, I have done programs without them anyway. Ball crunches I am still learning balance with. |
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| kapital |
Posted on 02-03-2010 23:54
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Member Posts: 147 Joined: 15.01.10 |
Wednesday, March 3, 2010 Week 2, Day 1 DB chest press 2 X 75lbs X 7 x 7 X 5 X 3 fail DB lateral raises 2 X 15lbs X 15 x 10 x 8 BB bent rows 75lbs x 7 X 7 x 7 x 6 BB lying triceps 75 X 10 x 9 DB hammer curls 2 X 27.5 lbs X 10,10 X 6,6 deadlift 255lbs x 7 x 6 grip I am calling today good. I had only 5 hours sleep monday overnight due to a noise disturbance and cancelled. Today I felt a little groggy waking up but did it anyway. With a slight drop in average weight I improved with chest press by 3 reps, so great there. Other stuff I dropped, and like wise it turned out worthwhile. As I cancelled my last set of deads on sunday, I warmed up and did 2 sets to make up today. my grip was shot so I was one short of target. |
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