A Former Marathoner's Quest For Muscle...

Training Training Logs
101

Saturday: Shoulders/Arms

A1) Overhead Press; 70x8, 80x8, 90x8, 100x8*, 110x8*
*some “english”
A2) Seated Lateral Raise; 20x15, 20x15, 15x15, 15x15, 15x15

B1) Barbell Curl; 40x8, 40x8, 50x8, 50x8, 60x8*, 60x8*
*some “english”

C1) Decline CGB; 135x8, 145x8, 155x8, 165x8, 175x8
*first time doing this on a decline, I like it, I can hook my feet and prevent cheating

D1) Cable Cross Lateral Raise; 10x8, 10x8, 15x8
D2) Incline DB Curl; 25x8, 25x8, 25x8
D3) DB Skulls; 25x8, 25x8, 25x8

…at home later…

A1) Lateral Raise Around the World; 15x10, 15x10, 15x15
A2) Pinwheel Curl; 20x10, 20x10, 20x15
A3) Seated Tate Press; 20x10, 20x10, 20x15

Cycling: 18 miles

102

Monday: Chest/Back

A1) Flat Bench; 135x8, 145x8, 155x8, 165x8, 175x8
A2) DB Flye; 20x15, 30x15, 30x15, 30x15, 30x15

B1) Chest Dips; 8, 10x8, 20x8, 30x8, 40x8 + 5 partials

C1) DB Wide Row; 50x8, 55x8, 60x8, 65x8, 70x6 + 5 partials
C2) Seated DB Shrugs; 50x15, 50x15, 50x15, 50x15, 50x15

D1) Pullups; Band x 8, 8, 10x6, 20x5, 30x3 + 5 partials

Cycling: 18/18

103

Tuesday:
Cycling: 4 miles

Wednesday: Legs-Squat Emphasis

A1) Power Clean; 95x3, 115x3, 135x3

B1) Squat; 135x8, 175x8, 185x8, 195x8, 205x8, 215x8
B2) Leg Ext; 190-80x15, 180x15, 170x15, 170x15, 170x15
*better contraction on the lower weight

C1) RDL; 185x8, 195x8, 205x8, 215x8, 225x8
*form to crap and exhausted.

D1) Bulg Split on Step; 30x8, 35x8, 40x8, 45x8, 50x8
*better than last time

E1) Leg Press Calf Raise; 290x8, 290x8, 290x8, 290x8, 290x8, 290x8
*straight/bent straight, feet in/bent in, feet out/bent out

Cycling: 18 miles

104

Glad to see one of “you” coming to the dark side. Looks like you’re doing a pretty good job so far, but it seems to me that you’re doing a lot of cardio, and eating 4000 cals a day just doesn’t seem like enough food to me.

105

Cutting for a show, hence the cardio…5’5.5" bantamweight.

I put on about 20lbs of lean mass in 6 months.

Me doing cardio isn’t like a normal guy doing cardio. I can go for a 40 min ride without my HR getting over 120 and with 16 years of distance running experience I’m very efficient. I’ve still gained loads of strength even while cycling.

After this show I’ll just need to cut the cardio to a minimum, just my commute to work, and load up on the calories. In the past I was trying to bulk up on low carb…not gonna work. I was 3500-4000 cals but under 150g carb.

Thanks for the encouragement though. I can see myself a lean 180 down the road in a few years.

106

Thursday: Chest/Back

explosive pushups/pullups

A1)I.Bench; 115x8, 125x8, 135x8, 145x8, 155x8
A2)Lo-Hi Cable Cross; 3x15, 3x15, 3x15, 3x15, 3x15

B1)D.DB Bench; 60x8, 65x8, 70x8, 75x8, 80x5

C1)Close Chins; 8, 8, 20x8, 20x6, 30x3…tried rack chins, didn’t like them, so changed to regular
C2)Str. LPD; 12x15, 12x15, 12x15, 12x15, 12x15

D1)BB Row; 95x8, 105x8, 115x8, 125x8, 135x8

Cycling: 19mi total

107

Yep…really f’n tired today. Down to 5.7% bf…8.5lbs of total fat…they call me Mr. Shreds at work. I call myself depleted, flat and tired, looking forward to carbing up tommorrow…

Cycling: 21 miles total

Friday: Shoulders/Arms
*was going to do some deads, but that will have to wait for another day.

A1) Shoulder Press; 75x8, 85x8, 95x8, 105x8*, 115x8*
A2) Seated Laterals; 15x15, 5 sets*
*some cheat’n goin on

B1) Cable Behind the Back Laterals; 2-3 x 8, 5 sets*
*I like these

C1) Barbell Curl Wide Grip; 45x8, 50x8, 55x8, 60x8, 65x8
C2) I.DB Curl; 20x15 x 5 sets

C3) Preacher Curl Narrow Grip; 35x8, 45x8, 55x8, 60x5, 65x3

D1) CGB; 135x8, 145x8, 155x8, 165x5, 175x5
D2) Cable Pushdown; #8x15 x 5 sets

D3) Seated French Press; 35x8, 40x8, 45x8, 50x8, 55x5

Total F’n wasted, stopped sweating…pump sort of disappeared…I’m dead.

Going forward with the cut…need something to provide a stimilus for change to get the last couple of pounds. Going to have to decrease the distance of my cardio and do some intervals. That should be the ticket. Can someone say 400m intervals?

108

Sunday: Intervals

Cycling: 18mi total, w/8 x 2:00 hard/easy *last one was 5min

Monday: Chest/Back

A1)Bench; 135x8, 145x8, 155x8, 165x8, 175x8
A2)Cable Lo-Hi Flye; 3x15 x 5 sets

B1)Dips; 8, 10x8, 20x8, 30x8, 40x8
*scrapped leg with metal edge on the way down…fatigued as all get up

C1)DB Wide Row; 50x8, 55x8, 60x8, 65x8, 70x8
C2)DB Seated Shrug; 50x15 x 5 sets

D1)Wide Pullups; 8, 5x8, 10x8, 15x8
*great lat pump!

Cycling: 22mi total, w/morning intervals fartlek, a couple long intervals and some stand up sprints. Easier to do cycling intervals than running…

Run: 2mi

Tuesday: Legs

A1)Squat; 135x8, 175x8, 185x8, 195x8, 205x8, 215x8
A2)Leg Ext; 170x15 x 5 sets

B1)RDL; 185x8, 195x8, 205x8, 215x8, 225x8

B2)Bulg.Split Squat; 30x8, 35x8, 40x8, 45x8, 50x8

*fatigued as all get up…no calves…still sore from the run/intervals

15min core work (finally!)

Run: 2mi

Cycling: 12mi

109

Wednesday: Off

Cycling 4 miles plus 30 min airdyne (sprints of 1:00, 6x:30, 1:00)

Thursday: Chest/Back

A1)Incline Bench: 95x8, 115x8, 125x8, 135x8, 145x8
A2)DB Flye; 20x15, 30x15, 30x15, 30x15

B1)Close Grip Chin; 5 sets of 8
B2)Straight Arm LPD; #11x15 x 5 sets

C1)DB Decline; 60x8, 65x8, 70x8
C2)BB Row; 95x8, 115x8, 125x8

*Yep, pretty knackered…love this whole diet thing…

Cycling: 18 miles

Friday: Legs

A1)Deadlift; 135x8, 185x8, 225x8, 235x8, 245x8, 255x8
A2)Natural GHR; 4 sets of 15

B1)Lo-Close Leg Press; 180x8, 270x8, 360x8, 410x8, 450x5
*better form, no sticking at the top, great tension

C1)Glute Raise and Glute Thrust with Barbell, playing around 135-225 for a few reps

Cycling: 4 miles

Saturday: Arms/Shoulders

A1)Standing Shoulder Press; 40x8, 60x8, 70x8, 80x8

B1)Stepping Lateral Raise; 20x8, 20x8, 20x8, 20x15
B2)Stepping Front Raise; 20x8, 20x8, 20x8, 20x15

C1)Cable Lateral Raise; 10x15 x 3 sets

D1)Incline Zot Curl; 25x8 x 3 sets
D2)Preacher Curl; 40x8, 50x8, 60x8
D3)Walking Curl; 40x8, 50x8, 60x8

E1)Decine CGB; 135x8, 155x8, 155x8
E2)Skulls: 40x8, 50x8, 60x8
E3)Rope Pushdown; 50x8 x 3 sets

Cycling: 18 miles w/8 x :30-45s intervals

110

Monday: Chest/Back

A1)Flat Bench; 95x8, 135x8, 145x8, 155x8, 175x6
A2)Cable Flye; 3x15 x 4 sets

B1)DB Wide Row; 50x8, 55x8, 60x8, 70x6 + grip and rip
B2)DB Seated Shrugs; 50x15 x 4 sets

C1)Dips; 20-15 x 4 sets
C2)Wide Pullups; 8 x 4 sets

Cycling: 18 w/8 x :45 sprint

Tuesday: Legs-Squat Focus

A1)Squat; 135x8, 175x8, 185x8, 205x8, 225x4
A2)Leg Ext; 170 x 15 x 4 sets…some r/p

B1)RDL; 135x8, 185x8, 205x6…tired

C1)Bulg Split Squat; 40x15 x 2 sets

D1)LP Calf Raise; 290 x 15 x 3 variations

Cycling: 6 miles easy

111

Wednesday: Sprints

AirDyne: 3min warmup, 6 x 30s sprint/90s rest…I feel tingles…:smiley:

Run Home: 5min warmup, 5 x 1:00 on/1:00 off

112

Thursday: Chest/Back

A1)I.Bench; 115x8, 125x8, 145x8, 165x4
A2)DB Flye; 15x10, 25x15, 25x15, 25x15

B1)Close Grip Chin; 4 sets of 8
B2)Straight LPD; #11x15 x 5 sets

C1)Decline DB Bench; 60x10, 60x12, 60x12
C2)BB Row; 115x10, 115x12, 115x12

Cycling: 21 total

Yeah…tired…