Because a Weak Man Knows the Value of Strength... Take #2

Training Training Logs
1

Greetings ladies and gents,

Restarting this log after spending the last 7 months in Missouri for Military Police Basic Officer Leadership Course. It was the most stressful time of my life so far and the progress was minimal at best. Just got back to New York two weeks ago and my motivation to train like a demon is slowly coming back.

Some background on myself, I started training my junior year of high school messing around with a lot of Men’s Health (lol) programs. I was a very skinny fat 150 lbs doing 25 half assed push-ups and a 10 minute 1 mile. I eventually got on Starting Strength and made a lot of progress in college when I met some very strong individuals (BearBorn and I were roommates for years). I graduated with an Exercise Science degree and a commission as a 2nd Lieutenant in the Army National Guard after four years of ROTC.

Some progress so far:

Squat: 95x5 to 405x1
Bench Press: 65x5 to 285x1
Deadlift: 135x5 to 480x1
Pull-up: BWx2 to +80x1
Bodyweight: 150 to 210, I’m currently 185 at 5’10"

My training has a lot of influence from Eric Cressey, Tony Gentilcore, Bret Contreras, Todd Bumgardner and Jim Wendler. Currently I’m Carb Backloading and will be keeping track of all my training sessions and food intake here.

2

I’m not going to log my warm-up sets unless there’s something significant about them. I’ll put down the one for my squat just to show my general plan.

Lower Body - Tuesday PM

Dynamic Warm-up
Squat: 45x12, 95x8, 135x6, 185x5, 225x5, 255x5, 285x13
Good Morning: 4x10x95
DB Goblet RFESS: 3x12x45
Elevated Single Leg Hip Thrust: 2x10

FOOD (as of 2130)

1100: 8 oz Wegmans chicken sausage, 1 1/2 cups chopped peppers and onions
1500: 8 oz hamburger, spinach and walnut salad (I usually have a tiny amount of balsamic vinagrette)
1700: 400mg caffeine, start training
1830: 50g whey w/10g creatine, 2 super ripe bananas
2000: 10 oz bison, bag of Sweet Chili brown rice chips, cocount water (love this shit)

PB&J and a shit load of cereal still to come, overall need to plan better to get more carbs in while I’m at work. This is my first back load so I’m working out the kinks. Just finished the 10 day prep phase on Sunday and was down exactly 6 pounds (191 to 185).

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WEDNESDAY AM

Elliptical Intervals (25 min - max incline, 35 to 55)
Deficit Ab Wheel (from Knees): 16,16,16

WEDNESDAY PM

A1 Bench Press: 155x5, 175x5, 195x13
A2 Thoracic Extension off Bench: 4x20s
B Machine Seated Row: 160x10,10 (work up from 120)
C1 Military Press: 105x8,8,8
C2 Blast Strap Inverted Row: 4x8 w/pause
D1 One Arm DB Military Press: 45x8,8,8
D2 Kneeling X-Pulldown: 5x12x60

Not a PR but not bad at all. Strength is going up steadily.

FOOD

1100: 10 oz chicken sausage (tomato and basil, not bad), 1 1/2 cups chopped peppers and onions
1500: 8 oz hamburger, spinach and walnut salad
1700: Pre-WO: 400mg caffeine
1830: Post-WO: 50g whey w/10g creatine in chocolate milk (waiting on my dextrose to arrive)
2000: Taco Bell - big steak taco fan, need to experiment with some more stuff though
2330: PB&J, chocolate milk, Sunbelt bars

4

THURSDAY AM

A) Face Pull w/External Rotation: 5x10x30
B) DB Lateral Raise: 10,15,20,25x10
C1) EZ Bar Curl: 80x10, 85x8, 90x6
C2) Machine Preacher Curl: 5x10x30 w/10s rest
D1) Rope Pushdown: 5x12x30
D2) DB Tate Press: 5x10x25 w/20s rest

FOOD

1030: 10 oz chicken sausage, 1 1/2 cups chopped peppers and onions
1500: 8 oz roasted chicken, spinach and walnut salad
2000: whole pizza (just a medium, I’m still a lightweight when it comes to this)
rest of the night?

5

Hello I like the look of your log so far…

This coconut water sounds good. I am, however, worried it will give me the poops. Do you have some special kind that is just coconut and water, or are there extra added things to it ???

6

Thanks man. I love coconut water, it’s really been a big help during my more intense periods of Army training when I start cramping a lot (the amount of potassium it has is incredible). I’ve never had any kind of intestinal distress from it. Wegmans (an awesome grocery chain here in the North-east, a lot of people compare it to Whole Foods) has a lot of different brands. The plain taste is sweet, kind of like the milk that’s left in the bowl after you ate cereal but there’s all kinds of flavored types. I don’t have a favorite right now but C2O off of Amazon is pretty good.

FRIDAY PM

A) Speed Deficit Deadlift: 15x1x350 with 50s rest
B) Paused Front Squats: 185x5, 195x5,5,5
C) DB Reverse Lunges: 55x8,8,8
D1) Band Leg Curl: Light x25,25
D2) Band Pallof Press: Mini x8,8 w/3s iso

FOOD

1145: Caffeine and instant green tea
1200: 10 oz chicken sausage, 1 1/2 chopped peppers and onions
1500: 50g whey, 1tbs coconut oil (this shit does not mix at all), almonds
1645: 400mg caffeine
1830: 50g protein mix (whey, casein, egg, hydrolyzed casein), 16 oz chocolate milk, frozen blueberries - still waiting on the dextrose

Preparing for some chinese buffet destruction in an hour or so. Almost sabotaged myself by waking up too late today. Actually, I woke up at 7 and then laid back down at 730 and woke up again at 1130. Had really good motivation today in the gym though.

My new sled just got here and I can finally go pick up my first pistol from the dealer. I’ll post up pics of both tomorrow.

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SATURDAY AM

A) Incline DB Bench: Rest Pause 60x16-6-4
B) Weighted Neutral Grip Pullup: +20x10
C1) Close Grip Floor Press: 185x5, 195x5, 185x5,5
C2) Hammer Strength Iso High Row: 135/side x8,8,8,8
D1) JM Press: 95x12,12
D2) Underhand Band Pullapart: Monster Mini x15,15,15

SATURDAY PM
Sled: 45x300m, 90x3x100m

FOOD

0700: Instant green tea
0900: 400mg caffeine
1100: 50g whey, 16 oz chocolate milk, frozen blueberries, 10g creatine and leucine
1300: 10oz roasted chicken, spinach and walnut salad
1700: 1/2 Wegmans sub, 1/2 bag of Lay’s Baked BBQ chips

Knocking back an Ommegang Three Philosophers right now while cooping Diablo 3, more food to follow.

Strength wasn’t bad at all today, little disappointed on the pull-ups but it’s expected transitioning to a different bar width (more medium than close). Overall no complaints with this week’s training and so far CBL has been treating me right. My carbs each day seem a little low, I’m aiming for at least 250g on offdays and 350g on training days but I’m having a little trouble embracing the fat kid mentality lol.

8

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No training today.

FOOD

1230: Dennys (deluxe scramble, extra eggs and bacon)
1630: 6 oz chicken, spinach and walnut salad
2000: 3 packets instant oatmeal with peanut butter and whey, banana (easy to get down, I have zero appetite today)
2300: ?

Also attached pic of the sled. Great product, got it from company named Black Widow Training on Ebay for $85 plus $23 shipping. I already have a Prowler but this is much better for pulling on grass.

9

I forgot to mention that I was 192.0 lbs on Saturday morning when I stepped out of the shower. That’s exactly .9 lb heavier than when I started the Prep Phase. I’ll get a sense for the general trend over the next few weeks, can’t judge anything off of one measurement.

TRAINING AM

1.7 miles in 12:40

TRAINING PM

A) Squat: 225x5, 275x3, 320x8 (warmups were less than I should have been doing since I forgot to bring my notebook, 320 set was great though)
B) Romanian DL: 225x8,8,8,8
C) DB Goblet RFESS: 50x12,12,12

Good shit. That’s the best squat set I’ve had in 10 months, while 20 pounds lighter, and my speed was solid until the end. I’m feeling really good about this right now. RDLs were surprisingly light too.

FOOD

0600: Instant green tea, 200mg caffeine
1100: 5 eggs, coconut oil, bacon (fuck yea)
1430: 10 oz tri-tip, 2 cups broccoli
1700: 400mg caffeine
1830: 50g protein (whey, casein, egg, hydrolyzed whey/casein), 16oz chocolate milk, 1/2 cup frozen blueberries, 10g creatine & leucine
1930: Local pizza (basil, oregano, olive oil, shit was great)
2200: ?

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TUESDAY AM
A) Gliding Leg Curls: 8,8,10,10
B) Ab Wheel (kneeling)
C) Band Assisted Standing Ab Wheel Rollout: Light x5,5

I thought for about 30 seconds that I might have invented this, but there’s one other video on Youtube. Damn. It’s a good progression to the full standing ab wheel.

TUESDAY FOOD

1130: Instant green tea and caffeine
1200: 10 oz chicken sausage, 1 1/2 cups chopped peppers and onions
1900: 50’s Diner (double hamburger, philly cheese steak, fries, root beer, hushpuppies, basically destroyed my body)
2230: PB&J, Cinammon Bun Ben & Jerry’s (may be the best ice cream I’ve ever tasted)

WEDNESDAY PM
Sled: 45x2x300m

WEDNESDAY FOOD
1300: 10 oz hamburger, veg salad
1630: Wegmans burrito bowl
2100: Raisin Bran Almond Crunch
2300: PB&J, Chubby Hubby Ben & Jerry’s (also damn good)

Meal frequency and appetite were really bad these past two days mostly due to my waking up at 11. Getting back on track now.

11

THURSDAY PM

A) Bench Press: 175x5, 195x3, 215x8
B) Seated Machine Row: 160x10,10,10,10
C1) Military Press: 110x8,8,8,8
C2) Blast Strap Inverted Row: 6x9xBW with pause
D1) Standing One Arm DB Military: 45x9,9,9,9
D2) Half Kneeling X-Pulldown: 6x12x60 with pause
E1) 4-Way Neck: 25 reps
E2) Bench Thoracic Extension: 3x10

THURSDAY FOOD
0800: Instant green tea with caffeine
1100: 10 oz chicken sausage, 2 cups peppers and onions
1600: 30g whey, 2tbs coconut oil, 400mg caffeine
1900: 50g protein, 16 oz chocolate milk, 50g maltodextrin, 1/2 cup frozen blueberries, leucine and creatine
2030: 12 oz hamburger with cheese, bag of sweet potato fries (kick ass)
2230: ?

Woke up early today but took a 3 hour nap at noon. Goddamn it lol. Training was good despite this. Rep PR on bench is 225x10 so it’s great that I’m almost there again at 15 lbs lighter.

12

FRIDAY AM
Treadmill Intervals: 400m @ 7.0, 7.5, 8.0, 4 @ 8.2

FRIDAY PM
A) Speed Deficit Deadlift: 10x1x375
B) Pause Front Squat: 5x5x195
C) DB Reverse Lunge: 55x9,9,9
D1) Band Leg Curl: Light x25,25,25
D2) Lateral Lunge w/Overhead Driver: Mini x8,8,8

FRIDAY FOOD
0600: Instant green tea and caffeine
1000: 10oz chicken sausage, 2 cups peppers and onions
1400: 6oz bottom round, 1 1/2 cup broccoli
1630: Caffeine
1800: PWO Shake (protein, malto, chocolate milk, blah blah same as last time)
1900: Probably Chinese

Pretty beat up today, I doing all the overhead work yesterday did not help at all. Deadlifts were not really speedy but the work got done. I’m going to push Saturday’s session back to Sunday and deload next week.

13

Not going to bother logging the weekend, nothing exciting.

MONDAY AM
A) Squat: 205x5
B) Romanian DL: 235x8,8
C) DB Goblet RFESS: 55x12,12
D) X-Band Walks: Monster Mini x15,15,15

MONDAY PM
A) Incline DB Bench: 65x13-5-4 RP
B) Weighted Neutral Pull-up: +45x7
C1) Close Grip Floor Press: 185x6,6,5,5
C2) HS High Row: 135x9,9,9,9
D1) Fat Grip JM Press: 95x15,15,15
D2) Underhand Band Pullapart: Monster Mini x15,15,15,15

MONDAY FOOD
0600: Instant green tea and caffeine
1100: 6 eggs with bacon
1530: 10 oz ground beef, 2 cups spinach
1830: PWO Shake (roughly 50g protein and 150g of carbs)
2030: 1/2 box of Koala Crisp, milk
2200: ?

Turned 23 on Saturday and ended up postponing Saturday’s session to Monday and paid for it. Wasn’t a great training session. Close Grip Floor Press is going to be switched out for full ROM Close Grip with chains next week.

Still fighting the appetite war.

14

TUESDAY PM

Rumble Roller torture

TUESDAY FOOD

1130: Instant green tea and caffeine
1200: 8 oz ground beef, 2 cups spinach
1600: 10 oz chicken sausage, 2 cups peppers and onions
1930: 10 oz chicken, 1 cup rice, green beans, bread, sugar cookies (awesome)
(planned) PB&J with milk, at least 2 cups of cereal

Lats are real tight, decent thoracic extension is one of my oldest foes. Spent a lot of money today. I should have some 5/8 chain, a cambered squat bar and the new Fat Gripz headed my way within the next week or so.

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WEDNESDAY PM

Deload continues

A) Bench Press: 95x5, 115x5, 135x5 paused all reps, like it matters
B1) Cybex Eagle Row: 165x10,10,10
B2) Bench T-Spine Extension: 4x8
C1) Military Press: 115x8,8
C2) Blast Strap Inverted Row: 10,10,10,10
D1) One Arm DB Military: 50x8,8
D2) Half Kneeling X-Pulldown: #7x12,12,12,12

WEDNESDAY FOOD

1200: 14 oz roasted chicken, gargantuan salad
1530: whey, leucine in unflavored almond milk
1700: caffeine
1830: PWO Shake (50g protein, 175g carbs)
2000: Local Mexican place - Beef Carne Asada, acquired some serious bloat. Seriously I can’t even think about eating again right now

Easy session as it should be. I’m pleased with how the barbell and one arm military are coming along. The one arm has been a serious weakness of mine for a while now, for some reason (especially on my left side) I have a atrociously difficult time getting any kind of drive from my shoulder. This seems to be clearing up as I continue with the Rumble Roller/medicine ball torture, MobilityWOD band traction and thoracic extension.

Going to the city for the rest of the week and weekend to meet up with my roommates and old neighbors from college. Should be a great time but I probably won’t get much logging in.

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Big weekend update.

THURSDAY AM
A) Band Face Pull w/ER (Micro): 75 reps (5x15)
B) DB Lateral Raise: 25x10 work up from 10, 30 x partials
C) Kneeling Cable External Rotation: #1.5x12,10,10
D1) Barbell Curl: 85x10, 95x6
D2) Machine Preacher Curl: 45x10,10,10,10,8 with 10s rest
E1) Band Pushdown (Light): 75 reps (15,15,12,12,10,11)
E2) DB Tate Press: 30x5x10 with 15s rest

FRIDAY AM
A) Deficit Speed Deadlift: 6x1x395 with 90s rest
B) Pause Front Squat: 205x5
C) DB Reverse Lunge: 60x8,8
Band Hip Flexor torture

SATURDAY AM
A) Incline DB Bench: 50x20,20,12
B) Neutral Grip Pull-up: 12,12,12,8
C1) Close Grip Bench Press: 185x9
C2) Chest Supported Row: 45x12,55x12,65x12,70x10,10 (I wish I had one of these)
D1) Fat Bar JM Press: 105x15,15
D2) Underhand Band Pull-apart (Mini): 20,20,20,20

Some of my old college roommates and neighbors were about to roadtrip and move out to LA so I spent this weekend in the city. Not going to bother with the food log, I tried to stuff my face as much as I could.

I trained at a place called Coliseum Gym in Middle Town. Full 24 hour hardcore gym, absolutely ridiculous place. By far the most hardcore gym that I’ve visited. It was about 45 minutes from my buddy’s place in Brooklyn but absolutely worth the drive. DBs up to 200, mono lift, cambered/Safety Squat/football/specialty bars, Oly platform with Ivanko plates, two strongman logs, Atlas Stones to 405 and kegs. The guido vibe was a little strong at times but I could tell there were a lot of serious lifters too. Vlad Alhazov’s records are on the wall.

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MONDAY AM

A) Squat: 315x6 haha pathetic
B) Romanian DL: 235x8,8,8
C) DB Goblet RFESS: 55x12,12,12

MONDAY FOOD

1300: 6 eggs, 1/2 lb bacon
1600: Quest Nutrition bar
1800: Arbys (Medium Roast Beef, Roasted Chicken, curly fries)
2359: Dennys (banana pecan pancakes, 4 eggs scrambled, bacon, hush puppy things)

TUESDAY PM
A) KB Swing: 32kg on the minute 6x10
B) Gliding Leg Curl : 3x8 (right way this time)

TUESDAY FOOD
1330: 6 oz chicken sausage, 2 cups chopped peppers/onions
1600: 8 oz almond milk, 1 scoop whey, 1 tbs coconut oil
1800: PWO Shake (50g protein/150g carbs)
2000: 1/2 Wegmans sub, sweet potato chips, 16 oz chocolate milk
2200: ?

Went to Darien Lake to see Iron Maiden Monday night, best concert I’ve ever been to. More than makes up for the shitty training but that’s what I get for squatting in the morning after all that travel.

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WEDNESDAY AM
A) Ab Wheel (Kneeling/Light Band): 20,6,6,6,13
B) Elliptical: :30 on/1:00 off, 15 rounds (35/55)

WEDNESDAY PM
A) Cybex Eagle Row: 165x4x10
B) Bench Press: 165x3, 190x3, 215x9
C1) Military Press: 115x3x8
C2) Blast Strap Inverted Row: BWx5x10
D1) One Arm DB Military: 50x3x8
D2) Half Kneeling X-Pulldowns: #7x5x12

WEDNESDAY FOOD
1330: 8oz chicken sausage, 2 cups chopped peppers/onions
1600: 25g whey, 1tbs coconut oil, almond milk
1900: PWO Shake (50g protein/150g carbs)
2030: 1/2 Wegmans sub, 1/2 bag baked potato chips

Not bad.

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THURSDAY AM
A) Band Face Pull w/ER (Micro): 80 reps
B) Lateral Raise: work up to 25x6
C) Kneeling Cable External Rotation: #1.5x2x10
D1) Barbell Curl: 75x11, 85x9, 95x3
D2) Machine Preacher Curl: 50x10,10,10,5
E1) Band Pushdown (Light): 85 reps
E2) DB Tate Press: 35x10,5, 30x10,10,10

FOOD
1330: 11 oz roasted chicken, 2 cups baby spinach
1600: 6 oz chicken sausage, 2 cups peppers/onions
1915: Two 5oz hamburgers with cheese, 1/2 bag sweet potato fries, 16 oz chocolate milk

Not sure what else tonight but I know I’m going to destroy some Cinnamon Toast Crunch.

Shoulders and barbell curl were unexpectedly weak today, might have to look into switching the order of some things around.

Ended up taking my best friend from high school to the gym for the first time in 4+ years today. He’s already lost 80 pounds on his own through just diet and decided to start training to retain and build some muscle mass. I’m excited to see his results if he sticks with it.

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3264×1952 696 KB

Woke up at 1330… so much for 400m sprints in the morning lol

Pic of last night’s meal

FRIDAY PM
A) Deficit “Speed” Deadlift: 3x1x420 w/2 min rest
B) Paused Front Squat: 205x3x5
C) DB Reverse Lunge: 60x3x8
D1) Band Leg Curl (Light): 3x30
D2) Half Kneeling Core Press: 17.5x3x8

FRIDAY FOOD
1330: 10oz roasted chicken, 3 cups spinach
1530: 25g whey, 1tbs coconut oil in almond milk
1900: PWO Shake (50g protein/150g carbs)

Backload is going to be the same as last night.

This was a good session. I don’t think I’ve ever pulled anything over 365 or so from a deficit, speed was good and hook grip held up. Front squats and lunges were very easy as well.

Giant cambered bar and 5/8 chains arrived and will be abused tomorrow. Going to have to make it a quick session, the only IMAX tickets I could get for DKR were an hour away in Rochester at 11am.