Cut Up or Shut Up

Training Training Logs
181

6/11/2013

Lately, less focus on spending a lot of time in the gym lifting. I usually do one or two compound lifts and then head out to do some cardio. That was tonight’s format. It fits my schedule well and I’m focusing on power and strength, but i don’t fail to neglect the endurance/strength portion of the training spectrum. I’m moving towards this style of training since i noticed that I haven’t actually tested my numbers in a while. They’re not looking too bad, all things considered.

Currently i’m sitting at a weight of about 197-200 and still 18.7% body fat. My fat loss has halted, but I do take into consideration the fact that I’ve just come off a carb filled weekend. I’ll give it another go at the end of the week and see if any progress has been made on that front.

When it comes to strength, I do notice some increases. Difficulty in some lifts have been decreased and overall awesomeness has been maximized.

Push Press
135x3x2
205x3
225xfail
225x1
225x1 (w/Belt)

Overhead Press
135x10 combined with 10 BW pullups
155x10 combined with 10 BW pullups
185x3x2
185x2

CG Incline BP
135x5
135x3 (EXPLOSION!)
225x3
245x2 (quarter reps)

Usually, i’ve found that to increase my bench, i just did quarter reps with the weight that i want to attain. The following workout i did quarter reps with a higher weight and higher rep count, and then the next workout after that, i went back to the first weight and then was able to complete that exercise with full or increased ROM. I may utilize this technique in the future.

Moving on…
400m warmup jog
200m sprints x7 w/ 20-30 secs rest in between.

yea. these were fun.
alrighty, thanks for reading all you t-nationers out there.

182

6/13/2013

Alright, i had 40 minutes in the gym and guess what i did?

Squats, ATG
135x5
135x3
225x3
225x2
315x1 (w/Belt)
335x1 (w/Belt)
355x0 FAILLLLLLLLLLLLLLLLLLLLLLL (w/Belt)

295x5
295x5
295x5

Front Squat ATG
135x10
155x10
185x10

OOOO YEAAH.

I felt kinda depressed after these though. idk why, maybe it’s because i didn’t get to lift as much or maybe cuz i failed horribly at my max squat or just a aix of both.

Thanks for reading, t-nationers!

183

6/14/2013

Upper body day it was okay…

Bench press
135x5
135x3x2
225x3x3
245x3x3
225x7
225x3
205x10x2
185x10
135x14 (Close Grip)

B.O. Barbell rows
225x10
225x10, rest pause up to 10 more reps after

Dragon flags
BWx10x2

Olympic asian Abs
110x7 each side x3

Diagonal Pallof Press
35x7x3 (each side)

Foam roll then out. Thanks for reading. Stay tuned for more iron pumping, barbell squeezing, sweat inducing incredulity.

184

6/15/2013

ATG squat
135x5
135x3
225x3
225x2
315x2
315x2
315x1
315x2 (w/ belt)

ATG front squat/olympic squat/powerlifter squat
225x3 each movement
repeat x4

Landmine/Shoulder press
45#x14 each movement (7 x reps per side)
repeat 3x

C2 rower (DF @ 7, average 500m split = 1:49)
2 minutes on
rest for 30
2 minutes on

Foam rolled back, IT band, Glutes

Have a goooooooooood weekend, t-nationers

185

6/16/2013

High Pull off the Floor
135x3
135x2
225x2
225x2
225x1

Deadlift
315x3
405x3
405x2
405x2

Split stance straight leg DL
315x2 each side
225x3 " "
225x4 " "
225x5 " "

Pullup/Overhead Press
70x7, BWx3/135x7
70x7, BWx3/135x7
70x7, BWx3/135x7

Foam roll then out. Thanks for reading!

186

6/16/13

400m jog
200m @85% rest 5 secs
200m @85% rest 20 secs
200m @85% rest 7 secs
200m @85% rest 30 secs
200m @85% rest 10 secs
200m @90% rest 15 secs
200m @85%
walk 200m

Stretch, drink water and eat a little. Sleepy time now. Take care t-nationers.

187

6/17/2013

Alrighty

warmup on treadmill for 10 mins alternating fast walking with jogging

Incline Bench press
135x3x3
225x3x3
245x3x2
255x1
255x2
225x5x5

Landmine B.O. rows
100x10
145x10
190x10x3

Landmine
100x3 each side

Hammer strength ab crunchies
120x10x3

Foam Roll the peace…

BUT WAIT theres more…

14 minutes of
5 pullups (i added some toes to bar pullups here and there too)
10 FULL push ups (activate Serratus)
15 squats (some jump squats here and there)

then after that.
i held a handstand for max time X2

And now i’m here, in a pool of sweat, writing this log.

Thanks t-nationers

188

6/19/2013

Quick one 50 minutes and done.

Hammer strength hack squat (pause for 3 sec at bottom of each rep)

100x3
200x3
295x3
385x1x2

Pullup/pushups
45#x7/45#x7
repeat 4x

ummmm…

Hammer strength curl machine!
50x7x2
105x1x5 (reverse grip)
105x5x2 (normal grip)
50x10

Dang, i’m not used to getting the pump in my biceps. it’s been such a a long time but it feels good i should add direct bicep work as a finisher…

Deadlift
245x5
335x10x3

peace out. no foam rolling today cuz gym kicked all the rats out.

189

6/21/13

bike for 3/4 of a mile

Olympic Squat

135x5
225x3
295x3
315x2
315x1
315x1

Front Squat
225x3
245x1x2
225x3

Back Squat
225x10x3

Seated DB press
70# each hand x7x2

Standing DB OHP
70#x7x2

hammer strength Pull down
125 each side x7x3

Diagonal side bends/Diagonal pallof press
35x5/35x5 (each side)
repeat 3x

Landmine/landmine switch press/Reverse curl with squiggly bar
45x5(each side)/45x7 (each side)/65x10
repeat x3

Foam roll then out.

190

6/21/2013

Lifting shesh looked like this:

BP
135x3x3 (explosion!!!)
225x3x2 (explosion!!)
245x3 (explosion!)
265x2 (explosion…)
265x2 (some dude tried to spot me without asking me) i racked the weight and waved him off with a friendly “thanks”…now i know how girls feel like when they get groped at clubs and shit…i was lifting and then all of a sudden this dude’s nuts and exuberant expression were staring me right in the face

275x1x3
225x10
225x7
225x3
135x14 (close grip)

Pullups
Normal grip BWx10/Seated cable rows: 35#x7 (focusing on contracting and feeling the muscle)
wide grip BWx7 supinated grip x3/ " " 25x10 " "
Normal grip BWx10 / 25x10, drop to 15#x10

Then I did

Dragon flags
BWx10
10 sec rest
Cross legged dragon flaggs
BW x10

Then I Said by to the iron maiden.

1 hour rest!

Jog
400m warmup

Sprint
100m, 15 breaths
100m, 15 Breaths

Repeat this pattern for a total of 14 times

that’s 1400 meters or just 200 yards shy of a mile. wow. That’s pretty amazing if you think about it.

alrighty goodnight t-nationers.

191

6/23/2013

Alrighty, i’ve been DL’ing and Squatting for the past couple of months now relentlessly it seems. I gave my vertebrae somewhat of a break and hit the diagonal leg press contraption at my gym.

Hammer strength leg press…since i’m lazy and i don’t wanna bust out my calculator or abacus i’ll just detail the weights by plates total. wieight of the machine with no plates is 115#.

6 plates X14
10 platesx 14
12 plates x20
14 plates x20
16 plates x20
18 plates x20

Then Calf raises on this S.O.B.

18 plates x 14
repeat 3 times

Single leg straight leg DL
100 #x10

Repeat 3x for each leg

Walk on treadmil for
1/4 mile at max incline 3.5 mph
Jog 1/4 mile at no incline 7 mph
Walk 1/4 mile at max incline 2.8 mph
jog 1/4 mile at no incline 7.7 mph

Roman Chair leg raises
BW x 10
Repeat 3x

Then bye bye gym. Hope all you t-nationers had a great weekend.

192

6/24/2013

Incline BP
135x3x3 with explosion
205x3x3 with explosion
225x3x2 with explosion
245x2x2 " ‘’
255x2x2 ‘’ ‘’
225x9 rest 10 secs
225x1
135x14 close grip

landmine BO rows
90x10
135x10
180x10/BW pushups x14
180x10/BW pushups x14
180x10/" "
180x10/" "

Pullups
60#x7, BW x 7
60x5, BW x9
60x3, 60x2 BW x9
60x3, BW x 11

C2 rower for 10 mins
at some slow ass pace. i think i was doing an average of 770 cals/hr
or whatever that measure is.

Didn’t foam roll. i wanna squat tomorrow. Alrighty, have a good night t-nationers.

193

6/25/2013

Run on treadmill
2.1mph for 1 min
5.6mph for 1 min
2.1mph for 1min
6.3mph for 1 min
2.1mph for 1 min
7.0mph for 1 min

O-Squat
135x5
225x3
315x2x4
315x1x2
225x10
275x7
rest 30 secs
275x3
Front squat 135x10, pause squat the last 3 reps

dragon flags
cross legged x5x2
Straight legged x7
cross legged x5x2
straight legged x7
cross leggedx2
straight leggedx5

treadmill running for 15 minutes.

Looking back, I should have thrown in another exercise. G-night every t-nationer in the world.

194

wsup

6/26/2013 (yesterday)

walk on treadmill and then run on it for 5 mins

deadlift

work up to 465x1

Bench

focus on explosion on working sets

work up to 275x2x5
225x10

Curls with squiggly bar
35lbs on each side x7x4

eehhh, i forgot what i did for the rest of the workout. i’m kinda outta it right now.

sorry t-nationers.

195

6/30/2013

A.M.

Incline BP
135x5x2
225x5x3
135x5x2 (Close grip, Focus on Explosion)

B.O. DB Rows
100#x21 each side
Repeat 2x

High Pulls from floor
135x3x4

Deadlifts
225x5
315x3x3
405x2
405x3
405x1
405x1

Hammer strength ab crunch
170#x7x2

Death Marches
50# each hand for 20 reps

Repeat 3x

DB clean and press
50# each hand x10

Repeat 3x

P.M.

Run on Treadmill for a quarter mile

Squat
135x5x2
225x3x3
315x2
315x2
315x2
315x1

Front Squat
225x5

Leg press
16 plates x21

Repeat X3
21 calf raises immediately after sets 1 and 2

Diagonal oblique crunch/diagonal Pallof Press
35#x7/35#x5 (each side)

Repeat 3x

Foam roll, back hamstrings, it band, hip flexor.

Run on treadmill for .5 miles

Alrighty, have a great rest of the weekend,T-nationers!

196

7/1/2013

Twas hot today. My gym don’t got no mudda fuggin central air for some reason.

No matter, still banged out a good workout. Here it is!

Bench
135x3x3
225x3x3
275x2x3
295x1x2 !!! PR gettting back to 315 in a month i think!!!
225x10
225x8, rest 20 secs 225x2
135x14 (extremely close grip and focus on explosion)

Pull ups
BWx7
70#x5x4
BWx7
BWx10 (wide grip)

Hammer strength ab crunch
110#x10x3 focus on a slow stretch and a fast contraction

hammer strength row
115 each side x14

Then the landmine opened up and…

Landmine B.O. Rows/Pushups
135x10/ BWx14

Repeat X7 with 10 sec rest between sets 1-4
2 mins rest between sets 4-5
20 secs rest between sets 5-7

Peace out plan on running tonight possibly. Take care for now!

197

7/1/2013

Well guess what my plan came to fruition.

Jog 400m

Sprint (75%)
400m x4 about 30 sec rest in between

Sprint (85-90%)
100m X16 20 sec rest in between each

that’s 2 miles wowoweewow.

I was thnking (while I was running) that i should have a conditioning day and then a strength day

Conditioning day = sprints and a crossfit type workout

Strength day = weights and a 2 mile run immediately afterwards…(sounds boring and soul crushing)

Explosion day = Low rep heavy weights with sprints later on in the day.

I think today would have been a conditioning day if anything…

Tomorrow i think i’ll do a strength day.

198

7/2/2013

I was contemplating the segmentation of my workouts last night and while I was running (more on that later) this afternoon. I guess, since T-Nation is a group of highly evolved individuals in the sense that we lift weights for various reasons (physical, pragmatical, philosophical etc.) I have to be more precise in my definitions. Therefore:

Conditioning day is a day where you run your ass off, lift your ass off, pull your ass off swim your ass off etc. or for my purposes, i have to reach the point in each workout (both the run and the x-fit type workout) where I want to quit and i can’t breath. I estimate this point to be about 170-180 BPMs for 30 secs to 1 min in duration. ‘Estimate’ is the operative word here and until i get back to running incline sprint intervals on the treadmill, this is just my best guess. I think I’ll find out this point tomorrow…

Strength day is where i lift heavy ass weight…or weight that is at, near or above my 1 rep max for at least 2 compound exercises. I must either try to push/pull more weight than my max for 1 rep or beat my all time repetition max with that particular heavy ass weight. Either way, I’m going for a PR.

Explosion day is where i focus on explosion for 2 or more compound exercises. I can also combine this with strength day since it primes my musculos for extreme force production. exercises can be push press, jerk, high pull, power clean snatch etc. etc. I’m not looking for any particular PR here since the facilities i train at don’t really accommodate well to that type of training and also since explosion isn’t necessarily increased by the amount of weight one uses.

Anyway, my Schwarzenegger/Heidegger hat is off. this is what I did today!

Olympic Squat
135x3x3
225x3x2
315x1x2
345x1 PR cuz NO BELT

Push Press
135x3x2
155x3

Overhead Press
175x3
185x3
195x3
205x2 (PR)
205x1 (push press)
135x10x3

Single leg Straight legged deads
100#x10x3 each side

Curls for the gurls…with the squiggly bar
40#x7
80#x7
tricep extensions
80#x7

repeat the above twice.

Run 2 miles in gravel.

What a shitty run, i hate running, now i guess i have to get good at it.

199

7/3/2013

alright t-nationers.

yesterday’s madness looked like this:

Bike on the bike for 3 mins

High pulls from floor
135x3x5 (snatch grip sets 3&4)
225x3x3

Deadlift
315x3x2
315x4
405x3
405x2x2
405x1x3

B.O. BB Row
225x7x7 (rest pause for the second to last set)

Band resisted pushups
25 reps
25 reps
14 reps
11 reps

Asian Abs/bbtwist
80x5(each side)/80x5(each side)

Oblique crunches/Diagonal pallof press
35x5/35x5 each side repeat X3

After that…(about 1.5 hours)

Ran 2 miles in 200 meter sprint intervals, 20 meter jog intervals.

Felt like sheeet.

Have a good holiday all you T-Nation foolios.

200

7/5/2013

Alright, after a day of eating and eating and eating i went back to the gym semi-refreshed.

Today, i was aiming for a Strength day PR, read on to find out what happens.

Bench:
135x3x3
225x3x3
275x3
295x1x4!!! (PR!!!) yess
275x3

225x7 (Close grip)
225x3 (close grip)

I Could feel my pecs about to tear? idk what the feeling was but it wasn’t very good.

JM press
95#x5x4

Cable Rows
180x10
240x5x5
220x5
180x5
160x5
120x5
85x5

Pullups
BWx10x3
20 sec res in between

Death Marches
60#each hand X20 X3

I could feel my spinal erectors becoming as thick as hot dog buns…which are coincidentally, what i ate before hand…mmmmmmmm.

Have a great weekend, t-nationers!