Monkey Man's - Pre Vacation Training Guide

The Monkey Man · 03-20-2005, 09:46 PM

Sun 20MR051200

This will be my first attempt at creating an online journal...

All and any of your input will be appreciated to help me evolve

this initial attempt into an accurate communication guide.

It has been over one year since I have logged any training info at all.

As I have remarked in a few threads already,

I am currently suffering from a mild hernia.

Due to an inefficient series of medical exams,

I was simply not able to find enough time to get the laproscopic,

and complete a recovery before leaving for vacation.

This journal will reflect the particular training needed for my trip,

and contain only the movements which will not increase my injury.

The fun starts with tomorrow’s workout...

klmclean · 03-20-2005, 11:03 PM

Good Luck! Welcome

The Monkey Man · 03-21-2005, 07:04 PM

Mon - 21MR051645

The key to avoid injuring myself is to be slow and careful,
not creating any uneeded internal pressure
in my torso, or abdominal wall!
I don't want a case of severe "Bigballitis"

Standing Military Press
(Behind Head)
65x15 (w)
95x14
115x10
135x6+1(spot)
95x10+1(spot)

Dumbell Shldr Press
45x12
50x12
60x9
65x7 (too scared to do 8)

(this exercise is scary, picking the weights up
from below my waist, to over my head)
In order to move the weights without strain,
I must squeeze my legs together during the lift.
(It's silly if you could see me, it looks like I have to pee real bad)

Hammer Strength
Bicep Curl
90x8
90x9
90x10! (can maybe go heavier)

Camstar Bi-Latl
Arm Curl (alternating)
50x12
60x10
70x10
80x11 drop-->50x7

Seated Latl Raise
(Dumbell)
15x15
20x14
25x10
30x7

Concentration Hammer curl
(Dumbell)
25x12
30x12
35x10
40x6 (burned)

Nautilus Latl Raise Machine
70x16 (easy?)
90x13
110x9
110x7 drop-->70x10

Techno Gym
Shoulder Press (parallel grip)
80x10
90x9
90x7 drop-->60x5

Considering the past month or so's progress, this was good.
I think the prospect of posting these notes, gave me a
motivational boost!

Good news was, no popping or strain of the abdominal wall

LW83 · 03-21-2005, 08:21 PM

neat and interesting

No popping abs is good!

yellowmoomba · 03-22-2005, 06:51 AM

Good to see another person from MI in here. I see you workout at LTF. Good luck with the hernia. I had mine repaired in June. Stay away from squats and deads

When's your vacation? You should be able to walk around with in a few days after surgery..........

Rocco32 · 03-22-2005, 07:46 AM

Hey there! 20 sets for shoulders? A little much in my opinion, how's it working for you? I've had 2 hernia's and have a third right now. Is yours inguinal or umbilical? What are you doing for vacation? Welcome to IM

The Monkey Man · 03-22-2005, 08:15 AM

My delts are somewhat unresponsive, optimally,

I would like to be able to hit them, twice a week

(One for strength, one for shape)

The Monkey Man · 03-23-2005, 07:10 AM

Tues 22MR051645

(All info taken on treadmill unless otherwise specified)

Preface (Training history so far)
10mr05 = 3 MI = 35lb Pack
12mr05 = 4.2 MI = 40lb Pack
15mr05 = 4.0 MI = 41lb Pack
17mr05 = 4.6 MI = (Outdoor) 46lb Pack

PACK TRAINING
B/W Before = 204.5

MILES ---- H/R ------- SPEED (mph) -----Hydrate*
1 -- 142 -- 3.7 *
2 -- 154 -- 3.5 * “ (Felt abdominal pressure @ 2.7 M, (ADJ belt to ride lower on hips)
3 -- 161-- 3.5 * (Left heel begin to blister @ 3.3 M)
3.5 -- *
4 -- 159 -- 3.4 -- *
4.5 -- *
5.0 -- 161 -- 3.4 -- *
5.5 -- *
6.0 -- 163 -- 3.3 -- *

Total Time = 6.0 Miles = 01:47:45 @ AV SPD=3.5 @ 3.0 degree incl @ AV H/R=152.5
+...
Stairmaster
5 min @ LVL-2

Pack weight
Before = 50.1
After = 49.2
Difference attributed to H2O Consumed = 0.9lb/14.4 oz or 14.4% of (100oz max)

Hydration Goal = 100oz H2O (Max) per 11.0 Miles
Today...
14.4oz @ 6.0 = 26.2oz @ 11.0 (max dist)
Opinion = Must at least double water intake
(Also due to urine color, and muscle cramps, post training)

Notes = Feet extremely hurt/sore…

No severe blistering or blood

Very, Very, Tired !

Yunier · 03-23-2005, 08:10 AM

Welcome and good luck Mr. Monke-y Man!

The Monkey Man · 03-23-2005, 08:28 AM

Thanks... I just got yelled at for wearing sandals in the office!

My feet are SHOT!

The Monkey Man · 03-23-2005, 10:39 AM

My max Distance Goal was determined by my GF's training averages...

(128lb w/ 24-26 lb Pack)

This distance is the non-stop max I think we can both push, without eating, in a desert ENV.
100oz water is my pack MAX volume... Hers is 110oz

Can anyone calculate those averages from 22mr05??
I am curious as to how many calories I burned!?!?

LW83 · 03-23-2005, 05:59 PM

Freakin' snow

klmclean · 03-23-2005, 06:02 PM

Hey there, how are you today?

The Monkey Man · 03-23-2005, 07:17 PM

LW is right, we got snowed on today (AGAIN)...
Yesterday was sunny and like inthe 50's I think!?

Felt very drained today formed a headache about 11:00 and kept it until I ate dinner...

I think I partially dehydrated myself yesterday, beacause I felt nausea about 15:00...

Trained, but had little physical energy.

Weight (pre-train) = 201 (water loss?)

BENCH
135x16
185x13
225x5 +1 (spot) (This got real heavy, Fast!)
235x4 +1 (spot)

I have to bench with my feet up.
Thighs perpendicular to the bench (lying/seated position)

INCLINE DUMBELL
60x16
70x14
80x13
90x10
All were clean

(still weak though)
I used a 120lb on it's end, to rest and elevate my feet

Techno Gym
Chest Press
120x12
140x10
160x10 (Very weak again)
Arching my back to get the last reps

(These should be strict)

Had to cut out at this point (busy, busy)

Plan on over-hydrating myself after Carbful meal

Will check the energy tomorrow, think I will do some back!

The Monkey Man · 03-23-2005, 07:21 PM

Quote:

Originally Posted by klmclean

Hey there, how are you today?

I have felt/done better.. 'You' didn't work too hard, did you!?

The Monkey Man · 03-24-2005, 07:04 PM

Thurs - 24MR051715

Chinups (Overhand Med-Wide)
(1 count-up, 2-down)
BWx9
x9
x8
x7 - (No counting... Pump!)

Keiser - Biaxial upper back
80x15
100x15
120x13
150x14...!
(I adjust the seat at its lowest, to hit high on my back)

Parallel Pull Up (Shoulder Width Grip)
BWx10
BW+10x7
BW+10+6.5
BWx7.5
(Motion: To pull my sternum to the crossbar)

Free Motion (Hi Row)
80x20
110x12
150x9
(Last reps of last set close to straining hernia)

Reverse Pec-Dec
80x15
110x14
140x9
140x8
100x9... Burn

Overall, good workout

LW83 · 03-24-2005, 07:46 PM

Quote:

Free Motion (Hi Row)
80x20
110x12
150x9
(Last reps of last set close to straining hernia)

That's ALOT of weight.

The Monkey Man · 03-24-2005, 08:15 PM

Yeah Iiiiiii'm that strong

This was not a high pull, or upright row... :Laugh:

Maybe 8-9 years ago...

FREE MOTION (ROW)

LW83 · 03-24-2005, 08:16 PM

Interesting

The Monkey Man · 03-24-2005, 08:20 PM

HAVAGOODONE..

Gotta fly! My buddies band is playing @ Emerald T, in MT CLEMENS 2nite...

CU

LW83 · 03-24-2005, 09:03 PM

EMERALD! I would've went

The Monkey Man · 03-26-2005, 03:41 PM

SATURDAY 26MR051120

Rainbow Press
65x8
85x7
95x6 (tough)
95x7
65x8
(I perform Rainbow presses, starting from the top,
bring the bar to the base of my neck...

Then lift the bar bringing it about an inch above the head,
and down to the chest... Then all the way up to full extension...
And start again = (One Rep)

Nautilus Latl Raise Machine
80x12
80x12
80x13
80x16.5

Bench Press
135x10
185x6
225x3
245x2
(no spotter, scared to max)

Smith Shrug
90x17
150x12
150x13
150x10

Straight bar overhead
tricep press (seated)
60x17
70x14
80x12
90x9

Rev Pec Dec
90x16
120x12
120x12
120x12 --> 70x11

20 Min crosstrainer (Eliptical W/hndls)
@ H/R Average 143

Medicine Ball bounces
10x15
10x15
10x15

Hello Dollys
2 sets of 30 (4 count)

Flutter Kicks
1 set of 40 (4 count)

I want to do legs!!!

The Monkey Man · 03-27-2005, 07:37 PM

SUN 27MR051315

Pack Training

Pack Weight
52 LBs

MILE--H/R
1--122
2--125
3--134
4--132
5--133
6--135
(APPROXIMATE SPEED 3.5mph/102 min)

Hydrate @ every 0.5 Mile
(Approximate)

Consumed, 1/"Mass Recovery" beverage throughout entire hike

Notes: Feet stronger/Less blistering, no signs of weakness/dehydration
(Consumed more than twice H2O than last long session)
Heartrates now below "Cardio Level" for entire distance

Dropped Pedometer, May require replacement, look for more model
w/more accurate stride length control!

klmclean · 03-27-2005, 10:15 PM

Hey you, how was your weekend?

The Monkey Man · 03-28-2005, 09:32 AM

Relaxing; but, didn't get some needed tasks out of the way

Getting down there... 9 more days

03-20-2005, 09:46 PM	#1
The Monkey Man Magical Apelikemenace Elite Member Join Date: Mar 2005 Location: New Delhi, India Posts: 13,800 Photos: 35	Monkey Man's - Pre Vacation Training Guide Sun 20MR051200 This will be my first attempt at creating an online journal... All and any of your input will be appreciated to help me evolve this initial attempt into an accurate communication guide. It has been over one year since I have logged any training info at all. As I have remarked in a few threads already, I am currently suffering from a mild hernia. Due to an inefficient series of medical exams, I was simply not able to find enough time to get the laproscopic, and complete a recovery before leaving for vacation. This journal will reflect the particular training needed for my trip, and contain only the movements which will not increase my injury. The fun starts with tomorrow’s workout... Last edited by The Monkey Man : 03-21-2005 at 07:11 PM.
	Have Problems?... Chances are its due to overpopulation Save The Oceans, Save the Planet, Save Your Family, Save Yourself!

03-20-2005, 11:03 PM	#2
klmclean Eat responsibly Join Date: Aug 2004 Location: Thunder Bay, Ontario, Canada Posts: 872 Photos: 8	Good Luck! Welcome
	Banish bad eating days forever! Make every day a good eating day

03-21-2005, 07:04 PM	#3
The Monkey Man Magical Apelikemenace Elite Member Join Date: Mar 2005 Location: New Delhi, India Posts: 13,800 Photos: 35	Mon - 21MR051645 The key to avoid injuring myself is to be slow and careful, not creating any uneeded internal pressure in my torso, or abdominal wall! I don't want a case of severe "Bigballitis" Standing Military Press (Behind Head) 65x15 (w) 95x14 115x10 135x6+1(spot) 95x10+1(spot) Dumbell Shldr Press 45x12 50x12 60x9 65x7 (too scared to do 8) (this exercise is scary, picking the weights up from below my waist, to over my head) In order to move the weights without strain, I must squeeze my legs together during the lift. (It's silly if you could see me, it looks like I have to pee real bad) Hammer Strength Bicep Curl 90x8 90x9 90x10! (can maybe go heavier) Camstar Bi-Latl Arm Curl (alternating) 50x12 60x10 70x10 80x11 drop-->50x7 Seated Latl Raise (Dumbell) 15x15 20x14 25x10 30x7 Concentration Hammer curl (Dumbell) 25x12 30x12 35x10 40x6 (burned) Nautilus Latl Raise Machine 70x16 (easy?) 90x13 110x9 110x7 drop-->70x10 Techno Gym Shoulder Press (parallel grip) 80x10 90x9 90x7 drop-->60x5 Considering the past month or so's progress, this was good. I think the prospect of posting these notes, gave me a motivational boost! Good news was, no popping or strain of the abdominal wall Last edited by The Monkey Man : 03-21-2005 at 08:09 PM.
	Have Problems?... Chances are its due to overpopulation Save The Oceans, Save the Planet, Save Your Family, Save Yourself!

03-22-2005, 06:51 AM	#5
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 5,585 Photos: 2	Good to see another person from MI in here. I see you workout at LTF. Good luck with the hernia. I had mine repaired in June. Stay away from squats and deads When's your vacation? You should be able to walk around with in a few days after surgery..........
	My Journal "You are born small and weak... you die small and weak... how you look in between is up to you."

03-22-2005, 07:46 AM	#6
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Hey there! 20 sets for shoulders? A little much in my opinion, how's it working for you? I've had 2 hernia's and have a third right now. Is yours inguinal or umbilical? What are you doing for vacation? Welcome to IM
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

03-21-2005, 08:21 PM	#4
LW83 Lucky Luke Join Date: Feb 2005 Posts: 2,090 Photos: 7	neat and interesting No popping abs is good!

03-22-2005, 08:15 AM	#7
The Monkey Man Magical Apelikemenace Elite Member Join Date: Mar 2005 Location: New Delhi, India Posts: 13,800 Photos: 35	My delts are somewhat unresponsive, optimally, I would like to be able to hit them, twice a week (One for strength, one for shape)
	Have Problems?... Chances are its due to overpopulation Save The Oceans, Save the Planet, Save Your Family, Save Yourself!

03-23-2005, 07:10 AM	#8
The Monkey Man Magical Apelikemenace Elite Member Join Date: Mar 2005 Location: New Delhi, India Posts: 13,800 Photos: 35	Tues 22MR051645 (All info taken on treadmill unless otherwise specified) Preface (Training history so far) 10mr05 = 3 MI = 35lb Pack 12mr05 = 4.2 MI = 40lb Pack 15mr05 = 4.0 MI = 41lb Pack 17mr05 = 4.6 MI = (Outdoor) 46lb Pack PACK TRAINING B/W Before = 204.5 MILES ---- H/R ------- SPEED (mph) -----Hydrate* 1 -- 142 -- 3.7 * 2 -- 154 -- 3.5 * “ (Felt abdominal pressure @ 2.7 M, (ADJ belt to ride lower on hips) 3 -- 161-- 3.5 * (Left heel begin to blister @ 3.3 M) 3.5 -- * 4 -- 159 -- 3.4 -- * 4.5 -- * 5.0 -- 161 -- 3.4 -- * 5.5 -- * 6.0 -- 163 -- 3.3 -- * Total Time = 6.0 Miles = 01:47:45 @ AV SPD=3.5 @ 3.0 degree incl @ AV H/R=152.5 +... Stairmaster 5 min @ LVL-2 Pack weight Before = 50.1 After = 49.2 Difference attributed to H2O Consumed = 0.9lb/14.4 oz or 14.4% of (100oz max) Hydration Goal = 100oz H2O (Max) per 11.0 Miles Today... 14.4oz @ 6.0 = 26.2oz @ 11.0 (max dist) Opinion = Must at least double water intake (Also due to urine color, and muscle cramps, post training) Notes = Feet extremely hurt/sore… No severe blistering or blood Very, Very, Tired ! Last edited by The Monkey Man : 03-23-2005 at 10:32 AM.
	Have Problems?... Chances are its due to overpopulation Save The Oceans, Save the Planet, Save Your Family, Save Yourself!

03-23-2005, 08:10 AM	#9
Yunier C U T T I N G Join Date: Feb 2005 Location: NJ Posts: 378 Photos: 5	Welcome and good luck Mr. Monke-y Man!

03-23-2005, 08:28 AM	#10
The Monkey Man Magical Apelikemenace Elite Member Join Date: Mar 2005 Location: New Delhi, India Posts: 13,800 Photos: 35	Thanks... I just got yelled at for wearing sandals in the office! My feet are SHOT!
	Have Problems?... Chances are its due to overpopulation Save The Oceans, Save the Planet, Save Your Family, Save Yourself!

03-23-2005, 10:39 AM	#11
The Monkey Man Magical Apelikemenace Elite Member Join Date: Mar 2005 Location: New Delhi, India Posts: 13,800 Photos: 35	My max Distance Goal was determined by my GF's training averages... (128lb w/ 24-26 lb Pack) This distance is the non-stop max I think we can both push, without eating, in a desert ENV. 100oz water is my pack MAX volume... Hers is 110oz Can anyone calculate those averages from 22mr05?? I am curious as to how many calories I burned!?!? Last edited by The Monkey Man : 03-23-2005 at 11:08 AM.
	Have Problems?... Chances are its due to overpopulation Save The Oceans, Save the Planet, Save Your Family, Save Yourself!

03-23-2005, 05:59 PM	#12
LW83 Lucky Luke Join Date: Feb 2005 Posts: 2,090 Photos: 7	Freakin' snow

03-23-2005, 06:02 PM	#13
klmclean Eat responsibly Join Date: Aug 2004 Location: Thunder Bay, Ontario, Canada Posts: 872 Photos: 8	Hey there, how are you today?
	Banish bad eating days forever! Make every day a good eating day

03-23-2005, 07:17 PM	#14
The Monkey Man Magical Apelikemenace Elite Member Join Date: Mar 2005 Location: New Delhi, India Posts: 13,800 Photos: 35	LW is right, we got snowed on today (AGAIN)... Yesterday was sunny and like inthe 50's I think!? Felt very drained today formed a headache about 11:00 and kept it until I ate dinner... I think I partially dehydrated myself yesterday, beacause I felt nausea about 15:00... Trained, but had little physical energy. Weight (pre-train) = 201 (water loss?) BENCH 135x16 185x13 225x5 +1 (spot) (This got real heavy, Fast!) 235x4 +1 (spot) I have to bench with my feet up. Thighs perpendicular to the bench (lying/seated position) INCLINE DUMBELL 60x16 70x14 80x13 90x10 All were clean (still weak though) I used a 120lb on it's end, to rest and elevate my feet Techno Gym Chest Press 120x12 140x10 160x10 (Very weak again) Arching my back to get the last reps (These should be strict) Had to cut out at this point (busy, busy) Plan on over-hydrating myself after Carbful meal Will check the energy tomorrow, think I will do some back! Last edited by The Monkey Man : 03-23-2005 at 07:29 PM.
	Have Problems?... Chances are its due to overpopulation Save The Oceans, Save the Planet, Save Your Family, Save Yourself!

03-24-2005, 07:04 PM	#16
The Monkey Man Magical Apelikemenace Elite Member Join Date: Mar 2005 Location: New Delhi, India Posts: 13,800 Photos: 35	Thurs - 24MR051715 Chinups (Overhand Med-Wide) (1 count-up, 2-down) BWx9 x9 x8 x7 - (No counting... Pump!) Keiser - Biaxial upper back 80x15 100x15 120x13 150x14...! (I adjust the seat at its lowest, to hit high on my back) Parallel Pull Up (Shoulder Width Grip) BWx10 BW+10x7 BW+10+6.5 BWx7.5 (Motion: To pull my sternum to the crossbar) Free Motion (Hi Row) 80x20 110x12 150x9 (Last reps of last set close to straining hernia) Reverse Pec-Dec 80x15 110x14 140x9 140x8 100x9... Burn Overall, good workout Last edited by The Monkey Man : 03-24-2005 at 08:05 PM.
	Have Problems?... Chances are its due to overpopulation Save The Oceans, Save the Planet, Save Your Family, Save Yourself!

03-24-2005, 08:16 PM	#19
LW83 Lucky Luke Join Date: Feb 2005 Posts: 2,090 Photos: 7	Interesting

03-24-2005, 08:20 PM	#20
The Monkey Man Magical Apelikemenace Elite Member Join Date: Mar 2005 Location: New Delhi, India Posts: 13,800 Photos: 35	HAVAGOODONE.. Gotta fly! My buddies band is playing @ Emerald T, in MT CLEMENS 2nite... CU
	Have Problems?... Chances are its due to overpopulation Save The Oceans, Save the Planet, Save Your Family, Save Yourself!

03-24-2005, 09:03 PM	#21
LW83 Lucky Luke Join Date: Feb 2005 Posts: 2,090 Photos: 7	EMERALD! I would've went

03-26-2005, 03:41 PM	#22
The Monkey Man Magical Apelikemenace Elite Member Join Date: Mar 2005 Location: New Delhi, India Posts: 13,800 Photos: 35	SATURDAY 26MR051120 Rainbow Press 65x8 85x7 95x6 (tough) 95x7 65x8 (I perform Rainbow presses, starting from the top, bring the bar to the base of my neck... Then lift the bar bringing it about an inch above the head, and down to the chest... Then all the way up to full extension... And start again = (One Rep) Nautilus Latl Raise Machine 80x12 80x12 80x13 80x16.5 Bench Press 135x10 185x6 225x3 245x2 (no spotter, scared to max) Smith Shrug 90x17 150x12 150x13 150x10 Straight bar overhead tricep press (seated) 60x17 70x14 80x12 90x9 Rev Pec Dec 90x16 120x12 120x12 120x12 --> 70x11 20 Min crosstrainer (Eliptical W/hndls) @ H/R Average 143 Medicine Ball bounces 10x15 10x15 10x15 Hello Dollys 2 sets of 30 (4 count) Flutter Kicks 1 set of 40 (4 count) I want to do legs!!! Last edited by The Monkey Man : 03-27-2005 at 08:19 AM.
	Have Problems?... Chances are its due to overpopulation Save The Oceans, Save the Planet, Save Your Family, Save Yourself!

03-27-2005, 07:37 PM	#23
The Monkey Man Magical Apelikemenace Elite Member Join Date: Mar 2005 Location: New Delhi, India Posts: 13,800 Photos: 35	SUN 27MR051315 Pack Training Pack Weight 52 LBs MILE--H/R 1--122 2--125 3--134 4--132 5--133 6--135 (APPROXIMATE SPEED 3.5mph/102 min) Hydrate @ every 0.5 Mile (Approximate) Consumed, 1/"Mass Recovery" beverage throughout entire hike Notes: Feet stronger/Less blistering, no signs of weakness/dehydration (Consumed more than twice H2O than last long session) Heartrates now below "Cardio Level" for entire distance Dropped Pedometer, May require replacement, look for more model w/more accurate stride length control! Last edited by The Monkey Man : 03-28-2005 at 10:27 AM.
	Have Problems?... Chances are its due to overpopulation Save The Oceans, Save the Planet, Save Your Family, Save Yourself!

03-27-2005, 10:15 PM	#24
klmclean Eat responsibly Join Date: Aug 2004 Location: Thunder Bay, Ontario, Canada Posts: 872 Photos: 8	Hey you, how was your weekend?
	Banish bad eating days forever! Make every day a good eating day

03-28-2005, 09:32 AM	#25
The Monkey Man Magical Apelikemenace Elite Member Join Date: Mar 2005 Location: New Delhi, India Posts: 13,800 Photos: 35	Relaxing; but, didn't get some needed tasks out of the way Getting down there... 9 more days
	Have Problems?... Chances are its due to overpopulation Save The Oceans, Save the Planet, Save Your Family, Save Yourself!