Alex's Log

Training Training Logs
1

About me:

-6’1
-185
-working out on and off for about 4 years now. Just now getting serious (past 3 months or so).
-Love long walks on the beach
-Non smoker preferable

Workout:

2/5/09

Ran two laps on my knee (just had surgery on Jan 29th)

Deadlift:
<My attempt at a 5x5>
135x8 (warm up)
185x5
185x5 (too easy)
205x5 (still too easy)
225x6 PR by 3 reps
135xSomething (warm down)

Bench:
115x8 (Trying to finally get my grip right)
135x8 PR by 3 reps (don’t get me started)
145x3 (Still trying to get my grip right)

Bench Dips:
45x8
45x6

Seated rows:
90x8
100x6
110x5

Pull ups:
Total of about 6 Non consecutive

Negatives:
Total of about 4

Abs:
45 Sec. plank
30 Sec. plank both sides
30 Sec. plank (All consecutive)

CONSTRUCTIVE criticism is very welcome. And I’ll try to stay on top of any questions you guys have. I’m just trying to finally write this stuff down so i can keep track of it and see my progression.

Thanks,
Alex

2

Hey Alex
What type of surgery did you have on your knee?

I see your doing a full body workout. What then is your weekly schedule?

I see you have been working out for 4 years but your weights seem a little light to me. Have you made progress before and lost it all, has the knee problem hindered you, or are you starting all over with the iron game?

I’d also like to know more about you in your about me section and where you want this log to take you.
What are your current stats?
What are your goals?

I would suggest setting specific goals by a specific date.
For example something like:
“I want to do 10 consecutive pullups by March 1st”
Just saying I want to do more pullups or I want to deadlift more is great but it doesn’t mean shit if you don’t have a specific goal and a plan to get you there.

Keep up the good work man
I’ll be watching

3

Hey Alex
What type of surgery did you have on your knee?

-I had meniscus surgery after i injured it playing club frisbee.

I see your doing a full body workout. What then is your weekly schedule?

-To be honest i don’t have a very defined schedule, but i try to hit the gym 5/6 days a week. And i roughly follow WS4SB, only every day instead of breaks between days.

I see you have been working out for 4 years but your weights seem a little light to me. Have you made progress before and lost it all, has the knee problem hindered you, or are you starting all over with the iron game?

-I say working out as in going to the gym occasionally. And i used to be a little stronger on the bench than i am now, but not by much. I would say that out of the past 4 years, i’m really only just now getting my shit together and seeing improvements. (Say in the past couple of months)

I’d also like to know more about you in your about me section and where you want this log to take you.
What are your current stats?
What are your goals?

-I’ll post my current stats after i go work out today, because honestly i don’t really remember everything but i guess i could put up a simple Bench, Squad, Dead. (Although i can’t squat for a couple of weeks.)

I would suggest setting specific goals by a specific date.
For example something like:
“I want to do 10 consecutive pullups by March 1st”
Just saying I want to do more pullups or I want to deadlift more is great but it doesn’t mean shit if you don’t have a specific goal and a plan to get you there.

-Haha my problem is that my expectations are very high. I would be setting about 5 or 6 goals at one time. Would you say there is a limit to how many you can set at once? And if so do those interfere with your main 3 or 4 workouts?

Keep up the good work man
I’ll be watching

-Thanks, appreciate the comment. I’ll update more tonight.

4

2/9/09

First of all, i’ve been reading up a good bit on Lou Schuler/Alwyn Cosgrov’s book called “The new rules of lifting” and it’s helped a lot with building a stable program. So here it goes.

Pull-ups:
4 Sets @ 4 Reps (Still only doing single reps at a time suspended)

Dips:
4 Sets @ 6,5,5,2 (PR for reps AND sets)

1 Arm Rows:
4 Sets @ 60lbs @ 8 Reps (PR for reps/set)

Tricep Push-downs (Cable): 4 Sets @ 60lbs @ 8 reps

Close-grip bench: 3 sets @ 115lbs @ 6,6,5 reps

2:00 Minutes plank

This was the first workout i ever tried with a decent split. And it proved to be a pretty tough workout because of all of the high reps. My room mate thought of most of this one and it turned out to be pretty great.

Anyways, same rules apply as last post. CONSTRUTIVE criticism only please. Thanks to Devil Dog Autry for the suggestions, as you can plainly tell, i’m implementing some goals that i’m going to try and figure out within the next week or so.

5

Hey Alex

I have the New Rules of Lifting and its a great book.

It teaches you the basic movements and suggest to focus on them and I wholeheartedly agree.

Your doing good man with all those PRs so just keep that up and keep improving.

6

[quote]Devil Dog Autry wrote:
Hey Alex

I have the New Rules of Lifting and its a great book.

It teaches you the basic movements and suggest to focus on them and I wholeheartedly agree.

Your doing good man with all those PRs so just keep that up and keep improving.

[/quote]

Haha thanks man. And i’m trying to focus on those dip/pull up goals. I still can’t quite see what i need to be shooting for but i’m going to start hitting that routine i had today hard. And i’ve got really high hopes for pull ups.

Something like a full set of 10 reps of pull-ups starting from a hang each time. And Something like 10 full reps with strict form of dips for now.

7

2/10/09

Bench press:
6 reps @ 135lbs
4 reps @ 145lbs
3 reps @ 135lbs
(Felt like shit the whole time, stopped there)

Rows
3 sets @ 10,10,9 reps @ 115 lbs
(Felt all right, very stiff from yesterday)

DB bench press
6 reps @ 55lbs (Too much, but all the other dumbbells were taken and i didn’t want to wait)

Deadlift
10 reps @ 135lbs (Warm up)
2 reps @ 245 (Test)
2 reps @ 275 PR by 1 (Very excited about this)
8 reps @ 225 Pr by 1 (Very excited about this also)

So i think my previous shoulder and tricep intensive workouts killed my bench the next day, so i’m thinking about switching DB rows to my chest day. Also i’m not sure exactly what else i’m going to do on my chest/back day that i haven’t aleady covered by my shoulders/triceps day. So i’m thinking something like this…

Split 1 Shoulders/Triceps:
-Pull ups
-Dips
-Shoulder press
-Skull crushers (I have bad wrists, but i’m going to try and get started doing these)
-Close grip bench

Split 2 Quads/Calves:
-Cleans
-Squats
-Deads
-Calf raises

Split 3 Chest/Back:
-Bench (variety)
-Rows
-? (Lil’ help here?)
-?

Also i relize i’ve neglected abs and biceps, but from reading in my book, biceps shouldn’t really be worked as they grow stronger with most back workouts. And i do abs (plank, variations of that, situps) on a daily basis as a warm down.

If anyone has anything to comment about my routine i’m open for suggestions. Once again, this is just a running of the stuff i can think of off the top of my head, so this is certainly not set in stone.

Finally, i know my sets/reps are all over the place, and i plan to fix that pretty soon, still reading, still learning.

Anyways, long post
-Alex

8

2/12/09

Pull-ups
5x5 (With a couple cheat reps thrown in) PR

Dips
1x5 PR
1x4 PR
1x4 PR
1x2 PR
1x2 PR
1x1 PR (I PR’d)

Shoulder press
3x10 @ 30lbs (Didn’t want to hurt myself after the dips)

Skull crushers
5x5 @ 35lbs PR (First time i ever used correct form)

Iron cross
3x10 @ 15lbs PR-ish (Once again first time I’ve ever used proper form)

Tough workout, but i’m still confused as to how i’m still feeling so good. My diet has been terrible lately and all i had today before my workout (At 6:30) was a protein shake and a small meal. But i’m not going to argue with success here.

I’m finally getting some real numbers on my pull-ups and dips. And before any of you run out to the streets screaming my name keep in mind i’m still only doing single rep pull-ups but back to back. And on the case of dips, i think my inability to do them in the past was caused mostly by bad form. I wasn’t leaning forward at all causing pretty bad shoulder pain.

But now i’m getting the hang of it. Anyways, great work out today, felt great, broke some records.
-Alex

9

2/13/09
Quick workout today

Deadlift
1x10 @ 135
5x5 @ 205 (PR by 20 lbs @ 5x5)

Smith machine calf raises
1x10 @135
1x10 @185
1x8 @225
1x6 @ 315
1x4 @ 315 (PR for reps @ 315)

Still can’t squat, still have stitches in my knees. Not even suppose to run for another 3 weeks. (Still trying though haha)

Questions? comments? concerns?
-Alex

10

2/15/09 & 2/16/09

Pull ups
5x5 Getting easier, almost no cheat reps

Dips
3x5 Tweaked shoulder, but getting much easier

Shoulder press
4x6 @ 40 lbs PR!

Skull Crusher5s
5x5 @ 45 lbs PR Got much, much easier!

Close grip bench
1x6 @ 125 lbs (No spot, didn’t feel comfortable)

Next day:
Tried to swim for some cardio because of the knees. Kicked my ass needless to say.

11

2/17/09

Decline bench
1x10 @ 125
1x8 @ 135 PR by 1
1x3 @ 155 PR by 1

Bent over rows
1x10 @ 115
1x8 @ 125
1x4 @ 135

Pull-ups
3x5 (Rows killed me)

Skull crushers
1x10 @ 35
2x6 @ 45

Plank Variation 2 mins.

12

You are making some solid progress. Keep it up.

So how do you think your training is going? Are you pleased wit your progress?
What is your nutrition like?
What is your Post Workout meal or shake?
Hows the knee holding up?
How long are you going to run this split and what are your final goals?

Just thought I’d ask some questions to get some more specifics about your training.

13

[quote]Devil Dog Autry wrote:
You are making some solid progress. Keep it up.

So how do you think your training is going? Are you pleased wit your progress?
What is your nutrition like?
What is your Post Workout meal or shake?
Hows the knee holding up?
How long are you going to run this split and what are your final goals?

Just thought I’d ask some questions to get some more specifics about your training.
[/quote]

It’s been a while, i may start posting on this again to log progress.

The difference is day and night from when i started last time.

this is the key from when i started last time, i’ve really buckled down in the nutrition department.

After going through a semi-failed bulk, and just given the amount of time i’ve spent playing with my diet, i’ve gained i guess about 35 lbs (I’m at 215 as we speak). Right now i’m on a cut/clean bulk.
A sample diet would include:

Meal 1: 3-4 Egg omelette (w/ cooked onions and green bell peppers)
Either sausage or bacon (though i am straying away from this and adding in some carbs)
One serving of grits (Only 100 cals, 22 of which carbs, gets me going in the AM)
And my choice of green tea or a protein shake (gravitating towards protein more often than not)

Meal 2: 1-2 Chicken breast(s) w/ sparingly used bbq sauce
some veggie (usually broccoli)
another possible shake/ green tea

Meal 3: Steak, of the sale variety usually a pound or so

Snack option: Carrots w/ a low carb dip

Snack option: handfull of almonds

Meal 4: Pork, if i have cooked it
OR
Casadilla cooked on low carb tortilla w/ cheese

Meal 5/ Pre-bed meal: Natty peanut butter/ Herb tea /Things that aren’t carbs

This really depends on my carb allowance for the day, recently i’ve been focusing more on pre and during workout carbs and less on post workout carbs.

I used to make a smoothie w/ 3 eggs, fruit, 2 scoops protein powder and some spinach.

Now i’m getting a shake in before my workout (on top of the rest of my food intake), and some Surge Workout Fuel during the workout.

Pretty well actually! thanks for asking!
I recently went on a squat specialization run, and got my squat from essentially nothing to now 235. Once i work on my form some more i have high hopes for a soon 275, then 315.

I honestly don’t run anything like what i used to, but my goals have changed drastically.

Bench : 225 ( this is attainable, i’ve actually done a ton of form work on my bench and am making rapid gains)
Squat : 275 end of summer; 315 by the end of the year
Deadlift: just hit 345, so i’ll put my goal at 365 by end of summer, 405 end of year.

I know it’s been a while, but thanks for checking up on me!

14

Shoulder press

Warmup set 1: 1x10 @ 30
Warmup set 2: 1x10 @ 40
Work set 1 : 1x5 @ 45
Work set 2 : 1x5 @ 50
Work set 3 : 1x3 @ 55 PR +3 reps & 5 lbs

Tricep pushdown

Warmup set 1: 1x10 @ 50
Warmup set 2: 1x10 @ 60
Work set 1 : 1x5 @ 80
Work set 2 : 1x5 @ 90
Work set 3 : 1x2 @ 100 PR? +2 reps @ 10 lbs

Shoulder raises

Warmup set 1: 1x10 @ 20
Work set 1 : 1x10 @ 30
Work set 2 : 1x10 @ 25

Reverse pull ups

Work set 1: 1x5 @ 5 sec rep
//Need to do more of these

Bitch dip machine

Warmup set 1: 1x10 @ -80lbs
Work set 1 : 1x10 @ -60
Work set 2 : 1x10 @ -40
Work set 3 : 1x1 @ BW (Delts and tri’s sufficiently fried at this point)

15

Yesterday was monday, and if anyone has ever been to a gym, you know this day is dedicated to bench press for EVERYONE. Therefore, the power racks are completely open.

Extensive warm up ~ 10 mins
(Hip flexors are still shit, quads are a close second)

Good mornings
Warm up set 1: 1x10 @ 95
Warm up set 2: 1x10 @ 135
^This is pretty necessary to loosen hips up

Squats
Warm up set 1: 1x5 @ 45
Warm up set 2: 1x5 @ 45
Warm up set 3: 1x5 @ 135 < Playing around with wide stance
Work set 1 : 1x5 @ 185 < Wide stance, hips very tight on this, sitting in the hole easier
Work set 2 : 1x4 @ 205 < Still wide stance, hips holding back
Work set 3 : 1x1 @ 225 < A lot of grind with wide stance
Work set 4 : 1x2 @ 205 < Tried regular stance here, much easier coming out of hole, forward lean though
Work set 5 : 1x1 @ 225 < Test rep, keep catching myself leaning forward, i think abs are weak
Work set 6 : 1x1 @ 235 < Tied for pr, sunk into hole, forward lean, caught myself, rep was fine after that
Work set 7 : 1x0 @ 245 < Too much foreward lean, too much grind, failed rep
Work set 8 : 1x1 @ 225 < Still trying to fix form here, more grind than should be
Work set 9 : 1x1 @ 205 < Comin’ down the mountain
Work set 10 : 1x5 @ 185 < Need to do more volume
Work set 11 : 1x10@ 135 < SERIOUSLY need to do more volume, this was wide stance box squat

So squats were really a lot of playing around and very little volume and a large majority of form work. I still need to find a solution for leaning forward when coming out of the hole. My partner and i do very little direct ab work and we are attributing the forward lean to that. So i’ll bet you can’t guess what the next exercise is.

Weighted inclined sit up

1x10 @ bw < Trying to feel in my abs instead of my hips, this seem to be a consistent problem
1x10 @ bw + 55lbs < Hips still holding me back, after i extensively stretched in the squat
1x7? @ bw + 55lbs < Hips cramped on this one
1x10 @ bw < Hips still pulling hard
1x5 @ bw + 25lbs < better, but hips cramped on last rep

Plan variation
don’t remember the exact routine, it was somewhat tabata inspired with on periods and off periods. If i had to guess i’d say we did 2 minutes total per left, middle, and right plank. These were split up into 15 and 30 second on times with 15 and 5 second off times, but i don’t remember the specifics.

What we learned today:
More hip flexor work
More ab work
More squat form work
More squat volume