Monkey Man's - Pre Vacation Training Guide

[The Monkey Man]

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]

Good Luck! Welcome

 

[The Monkey Man]

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]

neat and interesting No popping abs is good!

 

[yellowmoomba]

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]

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]

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]

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]

Welcome and good luck Mr. Monke-y Man!

 

[The Monkey Man]

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

My feet are SHOT!

 

[The Monkey Man]

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]

Freakin' snow

 

[klmclean]

Hey there, how are you today?

 

[The Monkey Man]

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]

Hey there, how are you today?

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

 

[The Monkey Man]

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 :bounce:

 

[LW83]

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

That's ALOT of weight.

 

[The Monkey Man]

Yeah Iiiiiii'm that strong

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

Maybe 8-9 years ago...

FREE MOTION (ROW)

 

[LW83]

Interesting

 

[The Monkey Man]

HAVAGOODONE..

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

CU

 

[LW83]

EMERALD! I would've went

 

[The Monkey Man]

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]

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]

Hey you, how was your weekend?

 

[The Monkey Man]

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

Getting down there... 9 more days

 

[The Monkey Man]

MON 28MR051630

Seated Shoulder
Press (Dumbell)
40x15
55x12
65x10
70x7 - (Too strict to get 8 = Don't want strain)

Front Military
Press (Standing)
65x8
95x8
115x8
135x6
145x3.5 = (Ab Strain)

CBL LATL Raise
(Free Motion)
20x15
25x12
30x10
35x8 --> 20x5.5

Rev Pec-Dec
90x18
110x15
120x15
140x11
160x7.5 --> 100x10.5

Cable Shrug
(Standing)
100x15
120x15
150x12
170x10

5 min = Hip, Leg, & Groin Stretching

 

[The Monkey Man]

WED 30MR051745

BENCH
135x16
185x12
225x6
245x5
All Clean - No Spot

BODY MASTER
INCL PRESS
150x15
200x15
250x15
300x11 :Flex:
300x6.5 ?
I don't think these #'s are LBs

HAMMER STRENGTH
DCLN PRESS
180x18
230x9.5
270x6-->180x8

STANDING INCLINE
CBL FLY
Free Motion
40x10
50x10
60x7-->35x8

 

[klmclean]

How was your dinner?

 

[The Monkey Man]

How was your dinner?

Was good

Don't get to spend much time w/schtick during the week

U WER up sorta late... Trying 2 get turned around?

Where/When- R U going on BREAK??... US??...

 

[klmclean]

Was good

Don't get to spend much time w/schtick during the week

U WER up sorta late... Trying 2 get turned around?

Where/When- R U going on BREAK??... US??...

Yes, I was up late again, I don't think I'm going to get turned around until after my vacation Me and my boyfriend are going to go to Chicago for a few days, we're going to drive down, never been there before. It's actuallyo our four year (dating) anniversary. Ever been there?