Built for Show - Wakiki's Training (B)Log

Training Training Logs
41

Week 6 Workout 2 (Wednesday)

12/31/2008
3:31 - 4:39 PM

A1) Wide-grip cable row (5x5,90s)
145 x 5,5,5,5,7

A2) DB bench press (5x5,90s)
75s x 5,5,5,5,5

B1) Chin-ups (5x5,90s)
30 x 5,5,4,3,3

B2) Standing neutral military DB press (5x5,90s)
45s x 5,5,5,5,5

C1) Reverse crunch (3x15,30s)
15,15,15

C2) Plank
1:43

Totally SOLID workout! Added 5 pounds to cable row, went from 70s to 75s on presses, also went up on chins and military presses, and even plank time!

And I didn’t see it coming, since last night I had a really miserable time trying to sleep. It was a surprise to me! But I was dialed in and focused and I forced myself to start each set with a smile on my face!! Positive thinking!

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Keep it going, man.

-Nate

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[quote]Nate Green wrote:
Keep it going, man.

-Nate

[/quote]

Thanks man. Liking it so far. (Just haven’t been online much, so posting Fri workout now)

Week 6 workout 3 (Friday)

1/2/2009 3:56 - 4:43 PM

A1) Front squat (3x12, 45s)
135 x 12,12,9

A2) Step-up (3x12, 45s)
45 x 12,12,8

B1) Hip ext / leg curl (3x6-10,30s)
8,8,8

B2) Cable wood chop (3x8-10,30s)
42.5 x 12,12,9

C) Side plank
:45/side (was pretty trashed by this time)

Can’t wait to switch it up a bit now that I’m up to phase 2… yay, deadlifts… I’ve been missing them like mad!

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Phase II - Week 1 Workout 1 (Monday)

1/5/2009 3:36 - 4:52 PM

A1) BB bent-over row, underhand grip (6x5,90s)
135 x 5,5,5,5,5,8

A2) Incline DB bench press (6x5, 90s)
60s x 5, 65s x 5,5,5,5,8

B1) Wide-grip lat pulldown (6x5,90s)
100 x 5,5 105 x 5,5,5 120 x 7

B2) Dips (6x5,90s)
20 x 5, 25 x 5,5,5,5,6

C1) Reverse crunch (3x15,30s)
15,15,15

C2) Side Plank (2 x :30/side)
:30, :30

I am very happy today. One of those days I walked in to the gym pretty damn depressed, and walked out a new person… invincible. I also liked that at this new gym (YMCA) there were a few people busting ass, it made me smile. Fuck yes.

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Phase II, Week 1, Workout II (Wednesday)

1/7/2009 3:46 - 4:41 PM

A1) Deadlift (4x8,60s)
225 x 8,8,8,8

A2)Bulgarian split squat (4x8,60s)
35s x 8,8,8,6

B1) Goblet squat (2x4-6,30s)
45 x 6, 65 x 6,6

B2) Cable reverse wood chop (2x8-10,30s)
30 x 8,8

C) Plank
:60, :60

Thoughts:
I had been off the deadlifts for a while. I was actually thinking that 225 might still be a warmup weight, but it ended up being my working weight. My previous 1RM is 405, so that was humbling.

Bulgarian squats were damn painful. I thought I was being cautious starting this new exercise with 35 pound DB’s. Good thing I’m stubborn, or I would’ve switches to 30’s.

Goblet squat was also new. Was easy as pie but I didn’t have much energy left. Next time I’ll use a larger DB.

Cable reverse wood chop was awkward. First time. Will work on it.

Edit: (day after)

If I had been in the ring with YesterdaysWorkout, I would have been down for the count. Wow. Must be the fact that I have not deadlifted in some time. And I must admit that my rest periods at times were much longer than 60s, especially the last set or two. I was just breathing like a mofo.

Today waking up, my hamstrings and glutes, and even my quads a little, are sore. But especially the glutes. So it really did kick my ass. However I am really happy about that: I think the hip extension/leg curl I did in Phase I helped me activate my glutes more on the deadlift.

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Exactly. Nice work!

-Nate

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Phase II Week 1 Workout 3 (Friday)

1/9/2009 3:21 - 4:06 PM

A1) Bent-over row, underhand grip (4x10,60s)
120 x 10,10,10,7

A2) DB incline bench press (4x10,60s)
60s x 10,10,7,7

B1) Wide-grip lat pulldown (4x10,60s)
105 x 10,8,6,4

B2) Dips (4x10,60s)
bodyweight x 10,6,6,5

C1) Reverse crunch (3x15,30s)
15,15,15

C2) Side plank (2x:30/side)
:30, :30

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Phase II Week 2 Workout 1 (Monday)

1/12/2009 4:00 - 5:01 PM

A1) Deadlift (5x5,90s)
275 x 5,5,5,5,5

A2) Bulgarian split squat (5x5,90s)
40s x 5,5,5,5,5

B1) Goblet squat (2x4-6,30s)
90 x 6,6

B2) Cable reverse chop (2x8-10,30s)
30 x 8,8

C) Plank

:60 x 2

An awesome, brutal workout.

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Phase II, Week 2, Workout 2

1/14/2009 3:47 - 4:26 PM

A1) BB bent-over row, underhand grip (3x15,45s)
115 x 15,11,8

A2) DB incline bench press (3x15,45s)
55s x 15,9,6

B1) Wide-grip lat pulldown (3x15,45s)
90 x 10+4,7,5

B2) Dips (3x15,45s)
bodyweight x 11,7,5

C1) Reverse crunch (3x15,30s)
15,15,15

C2) Side plank (2x:30/side)
:30, :30

The shorter rest periods really change how the workout feels. I stuck to the rest periods pretty well, although I had to fight the impulse to wait longer and get more reps in.

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Phase II Week 2 Workout 3

1/16/2009 5:38 - 6:25 PM

A1) Deadlift (3x12,45s)
205 x 12,5,7

A2) Bulgarian split squat (3x12,45s)
30s x 12,8,7

B1) Goblet squat (2x4-6,30s)
70 x 12,12

B2) Cable reverse chop (2x8-10,30s)
(skipped)

C) Plank (2x:60,60s)
:60, :60

Misc) Chins 10,5,5

I did not feel very strong this workout. I started to feel nauseous during the deadlifts and experienced some lower back pain.

I am taking a planned week off from training. My sleep and appetite have been poor recently as well as my general feeling of wellbeing. That is, if I can keep myself out of the gym for a whole week. Last time that happened was last March, and it only lasted 4 days.I will resume with Phase II week 3.

Next post will be Monday the 26th.

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Update on my week off:

I am SO glad I decided to take a week off! I feel unbelievably better. My mood, energy, sleep, and appetite have improved, and I can’t wait to tear it up in the gym!

Wakiki

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Yeah, sometimes we have to take one step back to take two steps forward.

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1/26/2009

Phase II, Week 3, Workout 1 (Monday)

3:55 - 4:53 PM

A1) BB bent-over row (6x5,90s)
145 x 5,5,5,5,5,8

A2) DB incline bench press (6x5,90s)
70s x 5,5,5,5,5,6

B1) Wide-grip lat pull-down (6x5,90s)
110 x 5,5,5,5,5,7

B2) Dips (6x5,90s)
30 x 5,5,5,5,4,3

C1) Reverse crunch (3x15,30s)
15,15,15

C2) Side plank (2x:30/side,30s)
:30, :30

That week off helped tremendously. My clarity, focus, strength, and ability to stay sharp and maintain inner positive dialog all improved.

When I was done, sipping my (double) Surge, I put on my headphones, turned up some Disturbed, and went back and used the punching bag for a few minutes.

Good to be back.

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Phase II Week 3 Workout 2 (Wednesday)

1/28/09 3:45 - 4:36 PM

A1) Deadlift (4x8,60s)
235 x 8,8,8,5

A2) Bulgarian split squat (4x8,60s)
40s x 8,8,8,6

B1) Goblet squat (2x6-8,30s)
90 x 6,6,6

B2) Cable reverse wood chop (2x8-10,30s)
30 x 8,8,8

C) Plank (2x:60,60s)
:60, :60

So here’s the interesting thing… I stuck with the rest periods for my first superset. But after deadlifts (which I’ve been doing as explosively as possible off the floor) and the Bulgarian split squats, I was pretty much trashed. I began my next superset, not realizing that it was no longer 4x8. I took longer rest periods because I could barely walk, but I got through 3 sets on my 2nd superset before I realized that, instead of falling short of plan, I had done more!

This morning I was feeling DOMS in upper chest and shoulders from Monday’s workout. I think it was the little round with the punching bag at the end that’s responsible for that.

I’ve also stopped counting calories. I’ve done that long enough now, and I’m listening to my body - but I make sure to have a large breakfast and after working out I have my double Surge and then a large PWO meal about an hour later. Also I still eat every 3 hours. I just don’t force-feed myself or stress out on every detail anymore.

Today I knew it was gonna rain all day. So I came prepared for my scooter ride to the Y. I left work in full gear, overboots, rain pants, armored jacket. I just felt happy that I’d overcome another obstacle. The only thing I miss about LA Fitness is the (covered) parking garage!

I also filled out an application to volunteer at the Y. I told her I was interested in a situation where I could teach teens in the “older teens” age group how to lift. They have a program called Teen Fit… but they CHARGE $70/session. (no wonder it isn’t very popular!) So I said I was not interested in that, but rather in making myself accessible to those kids who would otherwise not be able to afford a trainer. And focusing on free weights. So we are talking about starting something new - there is no such thing right now.

Also, funny thing… when I told her I was an NSCA-CPT I think she thought I said NCAA, and got all confused :slight_smile:

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My quads and my ass are sore as hell!

That is all.

(Edit on Friday afternoon)

Still really sore…
It’s actually encouraging!

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Phase II Week 3 Workout 3 (Friday)

1/30/2009 3:42 - 4:16 PM

A1) Bent-over row, underhand grip (4x10,60s)
125 x 10,10,10,6

A2) DB incline bench press (4x10,60s)
60s x 10,10,6,5

B1) Wide grip lat pulldown (4x10,60s)
105 x 10,7,6,5

B2) Dips (4x10,60s)
10,5,5,4

C1) Reverse crunch (3x15,30s)
15,15,15

C2) Side Plank (2x:30/side,30s)

:30, >:30

Added weight on rows, but actually seemed to get less reps than in week 1 (?). However, workout was a lot shorter. I stuck to the :60 and :30 rest periods, so maybe that accounts for the difference, I was a little sloppier last time as evidenced by the longer workout time.

57

Phase II Week 4 Workout 1 (Monday)

2/2/2009 5:40 - 6:25 PM

A1) Deadlift (5x5,90s)
290 x 5,5,5,5,2+3

A2) Bulgarian split squat (5x5,90s)
40s x 5,5,5,5,5

B1) Goblet squat (2x4-6,30s)
95 x 6,6

B2) Reverse cable chop (2x8-10,30s)
35 x 8,8

C) Plank (2x:60)
:60, 30s rest, :60

Rest periods were longer on 2nd superset.

45 mins this workout. Last time, in week 2, it took me 61 minutes - I guess the rest periods really were much longer last time around… so I’m very happy about the greater work density!

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Phase II Week 4 Workout 2 (Wednesday)

1/4/2009 6:45 - 7:12 PM

A1) BB bent-over row, underhand grip (3x15,45s)
115 x 15,13,8

A2) DB incline bench press (3x15,45s)
55s x 15,8,5

B1) Wide-grip lat pulldowns (3x15,45s)
90 x 13,9,7

B2) Dips (3x15,45s)
13,5,5

C1) Reverse crunch (3x15,30s)
15,15,15

C2) Side plank (2x:30/side,30s)

:30, >:30

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Phase II Week 4 Workout 2 (Wednesday)

1/4/2009 6:45 - 7:12 PM

A1) BB bent-over row, underhand grip (3x15,45s)
115 x 15,13,8

A2) DB incline bench press (3x15,45s)
55s x 15,8,5

B1) Wide-grip lat pulldowns (3x15,45s)
90 x 13,9,7

B2) Dips (3x15,45s)
13,5,5

C1) Reverse crunch (3x15,30s)
15,15,15

C2) Side plank (2x:30/side,30s)

:30, >:30

Comparison to last workout: Got slightly more reps most exercises, decreased total workout time from 39 minutes to 27 minutes.

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Keep up the great work, man!

-Nate