Zero Program: I just wanna break a sweat and have fun doing it.

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.

no exercise nor fun sweat since last post. took a walk this morning. then a short burst of effort in the afternoon:

pushups 2x20, 1x17, (longer 5 min rest) 1x20

pushups plus 1x20

1 hard chin up.

pushups haven't felt that strong in 3 years since before the shoulder bs started.

does olazapene make u fat? what dosage?

are u still playing MTTs?

both abilify and olanzapene are known to cause weight gain, but for me it has been more about the drugs causing constant hunger. during periods of indulging my hunger, if i wasnt active then i was putting on weight. i was 225 at my fattest most sendentary period in early 2020 while on abilify. now im much better at resisting hunger and eating healthy. im much more active. ive been between high 180s and low 190s for about 2 years now.

i like mtts but i haven't been playing much lately. averaging less than one a week for a few months. prior to that i was having shitty results. in tourneys that pay 15 to 20% of the field, i was only cashing about 5% for an extended period. so i put my focus elsewhere.

no sweat yet today. nothing to report, but i thought this fit here:

no sweat but i did a workout today:

with 16 oz soup can:

high extended external rotation 1x30 each arm.

bent internal rotation towards belt buckle 1x30 each arm.

bent extended internal rotation 1x30 each arm.

bent high extended external rotation 1x30 each arm.

overhead press 36 lb bar only. 1x20. 1x15. 3x10.

bent over row 36 lb bar 2x20.

high pull 36 lb bar 3x10.

/brushes dust off workout log.

ive been getting in workouts but not logging. its been mostly various shoulder centric stuffs with scattered squat and deadlift centric workouts mixed in. all workouts include unweighted, 50 x low external, high internal, and high external rotations, as well as lots of hanging arm circles and swings. some wall Y extenstions too but not often.

from there about 50%(squat/bench/deadlift) workouts and 50%(pull up, chin up, push up, pushups plus) workouts.

ive also been including those high pull/rack/squat things in about half the workouts, to the effect that i was confident enough to put some weight on the bar today, resulting in some actual full squat cleans.

today's workout

warm up stuffs, some bw squats, bar high pulls, bar high pull/rack/squat.

squat clean up to 106 lb x 3/3/1.

front squat 126 x1x5.

overhead press up to 76x1x5

deadlift 196x1x5.

minor correction: all cleans were from the hang position. next workout will be from the floor. i just need to forget the time i pulled before the bar got past my knees, and retrain with thigh contact timing cue. i failed the 2nd rep at 106 yesterday, probably due to a weak grip. haven't used the hook grip for a while. seems to work fine with regular double overhand grip(apparently not edit lol, i didn't focus on regrip at hang, fingers were loose from the start, and i barely caught it(klutz with good reflexes))but last i heard the hook grip is mandatory. the catch and squat feel much smoother than the first few times i did the high pull rack drop.

in other news my jump has improved. i touched a basketball rim today that seems pretty close to regulation height. not high enough to grab it and hang. just high enough to touch it with the tips of my fingers.

haven't touched the weights. after barely catching that last failed clean, a muscle in my right forearm cramped hard at the elbow, with peak cramp about 48 hr after the workout. i also slept on and probably rolled onto my left shoulder in a bad way in bed. with both arms pissed off, the weights wait.

lots of arm hang circles and some wall Y's since then and ive felt good for a few days, enabling some basketball yesterday.

my shot wasnt very good but i ran a lot. some corner rush drill, lots of full court fast break dribbles(usually finish with layup or 3 point) including a new twist: fastbreak dribble, stop the ball on the foul line, jump and hit backboard with 2 hands, pick up the ball and repeat at other end.

jump is starting to feel strong and balanced, and i think reaching with both hands is better for building balanced jump strength and flexibility.

good sweat, decent stamina, technical aspects lacking. i did however start getting in some reverse layups, a move that i had lost. the jump is enabling easier reverse by closer proximity to the rim, i believe.

lame workout 2 days ago:

bench 106lb x 5/5/10.

high pull 36x2x10

unweighted rotations:

lateral external rot x 25

bent over high internal rot x 25

high external rot x 20

bent internal rot x 25

lateral external rot x 25

chin up x 1x5

then yesterday included a few hours household man labor.

last weigh in a few days ago was 188.8lb unclothed before bed.

diet is good. zero fast food in ~4 months. 1 fast food meal 4 mos ago. 1 road trip McDonald's stop in spring 2024. so 2x in a year i guess. avg is dropping significantly.

according to recent labs, my bad cholesterol has dropped into normal range. meds cause high cholesterol thus we monitor yearly. cholesterol was slightly high past 10 years, and I'm convinced its the good diet making the difference.

today was odd. i had motivation to do some exercise, but not enough motivation to enable squats by changing out of my jeans. i had my warehouse shoes on already and that was good enough.

overhead press 86 lb x 4/5/5. first set of 4 was on short rest after 56x1x10. 4th rep was pretty slow so i saved some energy for later sets. shoulders actually felt decent here.

deadlift 206x1x5.

chin up 7/3.

no exercise since last post till today. the last few days i was haunted by the image left in my mind from an x.com post. a guy tried to deadlift far too much weight. his back bent backwards and basically broke him in half. when it happened i literally cringed forward as though someone punched me in the gut. sorry no link.

thats the long winded answer to why i did a simple bodyweight workout today.

unweighted mixed rotations. external low x 50. internal high x50. external high x50. internal low x 50.

jug hang shoulder mobility stuffs. x 5 mins.

no rest between sets, slow n steady:

5 pushup
1 chin up
2 push up
1chin up
3 push up
1 chin up
4 push up
1 chin up
5 push up
1 chin up.

3 min rest.

3 chin up, hold last rep 15 seconds, plus 2 reps at 50% negative drop, hold top 5 seconds more.

3 min rest then 20 pushups

3 min rest then 10 pushups.

there was a trip to the court that i didn't post about. had some fun playing a few rounds of knockout and horse with a stranger. i didn't win a single round out of 7 or 8 lol. terrible showing. finished with full court fast break lefty layup x 4, which i happened to get all 4 in.

191 lb clothed today.

forgot to mention I was taking some glucosamine and chondroitin supplements but ive been forgetting for 1.5 weeks now.

thyroid is now hypoactive again. med dosage tweak starts today.

mental stuffs ranging between satisfactory and good.

workout today with shoulder mobility circles mixed in between some sets.

a set of 10 on bench with 36 lb bar. realized i should do rotations first, and decided to up rotation reps.

low external rot x 90
high internal rot x 80
high external rot x 70
low internal rot x 70

much less discomfort and crackling doing the rotations compared to a few months ago.

an excessive amount of bench warm up here.

bench 116x2x5, x1x7.

bench was moderate rest about 3 mins est.

chins n pulls on shorter rests 45 to 60 seconds between sets, basically when i yawned thats when i started next set.

pull up 4x3, later sets more like nose ups. weak top position.

chin up 3x3