CrazyCohn Workout Log

Training Training Logs
1

-just trying to figure out how this works

2

CURRENT STATS:

SQUAT @ 115 LB (5x10) 1:00

DEADLIFT @ 205 LB (5x5) 2:00— 115 LB (5x10) 1:00

OVR HEAD @ 65 LB (5x10) 2:00

BENCH @ 155 LB (5x5) 2:00—105 (5x10) 1:00

PULL UP @ 37 REPS (6 Sets @ 2:00 Rest)

3

Monday August 12th 2013

mobility: (20 minutes)

8:00 - Foam/Ball Roll

8:00- Dynamic Mobility

4:00- MET-CON: (amrap) 10 x KB GOBLET SQUAT 10 x REVERSE LUNGE

—WORK—

A1: Back Squat x 15
A2: Front Squat x 10
**75 LB @ 3 Rounds x 1:00 Rest

B1: Back Squat x 8
**135 LB @ 5 Rounds x 2:00 Rest

C1: Reverse Lunge x 12/leg
**Bodyweight @ 3 Rounds x 1:00 Rest

D1: PVC Overhead Squat x 15 Reps
**Very slow@ 3 Rounds x 1:00 Rest

NOTES:

-right knee is still sub-bar, you need to work mobility and air squats

4

Tuesday August 13th 2013

-full day of rest

-lower and upper back were fatigued from squats (in a good way)

5

Wednesday August 14th 2013

Weight: 147.0 LB (upon waking 8 am)

A1) Overhead Press @ 65 LB x 10 Reps
A2) Pull Up/Chin Up @ 5 Reps *(alternate Pull Up/Chin Up each set)
-5 Sets @ 1:00 Rest

B1) Overhead Press @ 95 LB x 5 Reps
B2) Weighted Pull Up/Plyo Pull Up *(3 reps with weights vest/5 plyo pull ups, alternate pull up/chin up grip)
-5 Sets @ 2:00 Rest

C1) 10 x TRX Y Row
C2) 10 x TRX T Row
C3) 10 x DB Lateral Raise @ 8 LB Dumbbell
-3 Sets as fast as possible

D1) TRX Tricep Extention (100 Reps)
Set 1: 30 Reps
Set 2-7: 10 Reps
-Minimal Rest

NOTE: getting stronger at overhead press 65 LB x 10 felt light and 95 x 5 also felt light

6

Thursday August 15th 2013

-full day of rest

-back and traps very sore (in a good way)

7

Friday August 16th 2013

A1) Deadlift @ 125 LB x 10 Reps
-5 sets/1:00 Rest

B1) Deadlift @ 215 LB x 5 Reps
-5 Sets/2:00 Rest

C1) Front Squat @ 95 LB x 10 Reps
-3 Sets/2:00 Rest

D1) Back Squat @ 95 LB x 10 Reps
-2 Sets/1:00 Rest

E1) 16 KG Kettlebell Snatch
-10,8,6,4,2 (right/left arm)

F1) TRX Bicep Curl
-Set 1: 30 Reps
-Set 2-7 10 reps
-As fast as possible

8

Saturday August 17th 2013

A1) Bench Press @ 115 x 10 reps
-5 sets/1:00 rest

B1) Bench Press @ 155 x 5 reps
-5 sets/2:00 Rest

C1) DB Chest Fly @ 30 LB x 20 Reps
-3 sets/1:00 Rest

9

Sunday August 18th 2013

-Full day of rest

10

Monday August 19th

A1) Back Squat @ 105 x 10 reps
-5 sets/1:00 Rest

B1) Back Squat @ 135 x 10 Reps
-5 Sets/2:00 Rest

C1) KB Single Leg DL @ 20 LB
C2) KB Reverse Lunge @ 20 LB
-3 Sets of 10/1:00 Rest

NOTE:

I used plated to elevate my heels on the squats, it made a huge difference, best squats i’ve ever done.

11

Tuesday August 20th 2013

-full day of rest

-need to cut calories a bit on diet gaining more fat than I would like

MACROS:
Set Point: 150 x 14 = 2100 Calories
Protein= 180-202 grams
Fat= 60-90 grams
Carbs= 120-210 Grams

3 MEALS/DAY
Meal # Total CalProtein Fat Carb
1 700 60-65 20-30 40-70
2 700 60-65 20-30 40-70
3 700 60-65 20-30 40-70

4 MEALS/DAY
Meal # Total Cal Protein Fat Carb
1 525 45-50 15-20 30-55
2 525 45-50 15-20 30-55
3 525 45-50 15-20 30-55
4 525 45-50 15-20 30-55

3 MEALS/DAY (CARB SPECIFIC)
Meal # Total Cal Protein Fat Carb
1 700 60-65 0-5 80-140
2 700 60-65 20-30 40-70
3 700 60-65 40-60 0-10

4 MEALS/DAY (CARB SPECIFIC)
Meal # Total Cal Protein Fat Carb
1 525 45-50 0-5 60-110
2 525 45-50 0-5 60-110
3 525 45-50 30-40 0-10
4 525 45-50 30-40 0-10

12

Workout Day Meal Plan Example:

Pre Workout Shake:

½ Scoop Whey 10 Grams BCAA 5 Grams Glutamine

During Workout Shake:

½ Scoop Whey 10 Grams BCAA 5 Grams Glutamine 5 Grams Creatine

Post Workout Meal: (870 Calories)

200 Grams Chicken Breast
450 Grams Potato
1 x Banana

Meal # 2: (640 Calories)

150 Grams Steak
150 Grams Quinoa
2 TBS Tzatziki
Steamed Vegetables

Meal # 3: (700 Calories)
***NOTE: substitute tuna

13

Meal # 3: (700 Calories)

2 Cans of Tuna
2 TBS Veganize Mayo
½ Avocado
1 TBS Flax or Olive Oil
Leafy Greens

TOTAL CALORIES: 2200-2500 (likely will be +150-300)

NOTE: substitute tuna & mayo for 8 oz of Salmon or 130 Grams Steak

14

Wednesday August 21st 2013

Warm Up:

A1: Klokov Press @ PVC Pipe x 20 Reps
A2: TRX Y Row x 10 Reps
A3: TRX T Row x 10 Reps
A4: PVC Scap Pull x 20 Reps
A5: Overhead Press x 5 Reps @ Empty Barbell
-2 rounds total

A1) Overhead Press @ 105 LB x 5 Reps (very heavy)
-5 sets/2:00 Rest

B1) Overhead Press @ 75 LB x 10 Reps (heavy)
-5 sets/2:00 Rest

C1) Battle Rope @ 20:10 x 4 (average=32 slams)
2:00 Rest
C2) Med Ball Chest Pass @ 20:10 x 4 (average= 50 passes)
-2 rounds total/each

D1) TRX Triceps Extension
1st Set= 40 Reps
2-8= 10 Reps
-Minimal Rest/ 110 Reps Total

15

Thursday August 22nd 2013:

-Full Day Rest

16

Friday August 23rd:

A1) Deadlift @ 115 LB x 10 Reps *easy
-5 Sets/1:00 Rest

B1) Deadlift @ 225 x 5 Reps *heavy
-5 Sets/2:00 Rest

C1) Back Squat @ 95 Lb x 10 Reps *easy
-5 Sets/1:00 Rest

D1) Hang Jump Shrug (Snatch Grip) @ 95 Lb x 10 Reps
-3 Sets/1:00

E1) Full Snatch @ 65 Lb x 3 Reps
-5 Sets/1:00

17

Saturday August 24th 2013:

A1) Bench Press @ 125 x 10 Reps
-5 Sets

A2) Pull Up @ 6 Reps
-5 Sets/2:00

B1) Bench Press @ 155 x 6 Reps
-5 Sets

B2) T-Row @ 25 LB x 10 Reps *slow and controlled
-5 Sets/2:00

C1) E-Z Bar Curl @ 20/Side x 15 Reps
-5 Sets

C2) Standing Calf Raise @ 90 LB x 20 Reps
-5 Sets/minimal rest

18

Sunday August 26th 2013

-full day of rest

19

Monday August 27th

-full day of rest

20

Tuesday August 28th 2013:

A1) Back Squat @ 155 x 5 Reps
-3 Sets/2:00 Rest

B1) Overhead Press @ 95 x 5 Reps
-3 Sets/2:00 Rest

C1) Deadlift @ 235 x 5 Reps
-1 set

D1) Pull Up @ 10,10,8
D2) Barbell Hold @ 115 lb
-4:00 Rest