7/6/2013
run on the treadmill…
Standing DB OHP
50#x10
60#x7x3
Olympic Squats
135x3x3
225x3x3
315x1x10 (Rep PR)
315x1 (powerlifter low bar wide stance squat, felt awkward)
Front Squat/O-Squat/Powerlifter squat
185x6 for each movement…repeat 3x
treadmill for 3/4 of a mile
first 1/4 was walking max incline at 2.1mph
next 1/4 was 0 incline at 7.7mph
last 1/4 was walking max incline at 2.1mph
and that is all. take care all…
7/8/2013
Run on treadmill for 1/4 mile
Incline BP
135x5x3 (explosion is the focus here)
225x3x3 same as above)
Anderson Front Squat
135x3
225x3
315x3
315x1
365xFail
365x.0000009…i guess it’s a fail too but i got it off the rack about a millimeter…thinking back, i could have done it
I made up for the pussyness with the following…
Front Squat
225x5x5
Olympic Squat
225x25…(hit first 16, racked it cuz my back was spazzing…rested 15 secs…then i hit the last 9 and reveled in glorious iron induced pain)
25 mins on treadmill keeping and average heart rate of 145 BPM…Max went up to 170 lowest was 135
I did this by combining slow jogging, fast jogging, incline walking.
2 hours later
25 minutes of
5 pull-ups
10 pushups
15 air squats
i think i got in about 25-27 sets.
Life is dull, prolonged, agonizing pain followed by several minutes of tremor inducing glory…might as well get used to it.
Thanks for reading t-nationers!
7/09/2013
Man, looking back on this log, i realized that i work out a lot…but with minimal progress on the weight loss side.
Athletically, i have improved dramatically. Recovery time has decreased significantly during aerobic workouts and anaerobic workouts as well.
Strength has increased from what i can tell.
But i’m still kinda fat (18% or so) wtf…
I guess i’ll attribute that to my diet. Maybe i should start a diet log, but that shit is sooo boring to read and to type out. “I ate some porkchops and applesauce…it was good.” Load of B.S…
I don’t know what i should do. Probably keep a log offline or try to count my calories and macros. I definitely know that I’m carb sensitive. Let’s see what taking in a minimal amount of carbs does and actually sticking to it. It did work in the past. but as we all know, the first step may be the hardest, but the rest of the way sucks more when you’re not eating carbs…
Workout today
Jog on treadmill for 5 mins
Cable rows
140x5 immediately after…
200x5 immediately after
240x5 immediately after
260x5 rest 30 secs
260x5x4
Standing BB OHP
135x5
185x5
185x5
185x5
185x5
185x5
OH shrugs
185x7
185x7
185x7
Pin push press…kinda like an anderson squat
135x2
135x2
135x2
Curls with squiggly bar on preacher curl
35# on each side x7
Repeat x4
Reverse Curl/Normal standing curl
25# on each side
7 reps/7 reps
Repeat x3 with a 10 sec mid-rep hold on each of the last reps.
Crappy ab routine…
decline ab crunch x30
hanging bent leg raises x25
Oblique bends with 45# plate behind back X25 each side
Oblique twists with heavy ass stick on back x25 each side
repeat 3x
Straight leg DL with DB
100# x10 on each side
repeat 3x
Run on treadmill for 15 mins
Foam roll…
B.O. BB rows (EDITED FOR WEIGHT CORRECTION)
225x7
245x7
245x7
245x7 (Pendlay row)
245x7 (Pendlay row)
245x7 (Pendlay Row) Had to rest pause this one at rep 5
245x7
Hammer strength Pull down
180# on each sidex10
180x10
180x10 (rest pause on rep 7)
180x10 " "
Run backwards on treadmill for 10 mins. max incline at 1.4 mph.
and that is it for today!!! whew.
7/10/2013
Run on treadmill for 4 mins
Bench Press
135x5x3 focusing on explosion
225x3x3 focusing on explosion
275x1x5 attempting to focus on explosion…it turned out to be more like a “get this fucking heavy ass weight off of me” type of effort
225x10
225x9, 225x1
225x7, 225x3
BW Pullups
10 reps for 3 sets
DB Seated press
70# each hand X7
80# X7
80x7
80x7
DB side raises 1 drop set cuz in the end i felt kinda silly.
25#x7
20x7
15x7
10x7 felt silly and in pain
Asian Ab things
80#x7 on each side for 2 sets
25 mins on treadmill keeping a heart rate of 140 or above.
Can really feel improvement. i was going at a mid to fast tempo stride for about 3 to 4 minutes, checked my heart rate, it was 160. breathing was very calm and controlled and my heart rate soon dropped to 140 while walking on an incline.
Death marches
70# DB’s each handx20
70#x20
70#x20
Foam Rolled
painful# X painful
Thanks for reading t-nationeers.
7/12/2013
I had 40 mins in the gym, what did i do?
High Pull from floor
135x3x3
225x3x2
225x2
powercleaned 225x1 on the last rep of the last set of high pulls
Deadlift
315x3
405x2
405x1
405x2
405x1
405x2
405x1
405x1
Split stance straight leg DL
315x3 each leg
BO Rows
225x7
245x5x7
last ten minutes
5 pullups
10 pushups
10 KB swings with the heaviest KB in the gym…idk what it was prob like 55 lbs
7/13/13
stationary bike for 5 mins
O-squat
135x3x3
225x3x3 back felt tweaked from yesterday so I didn’t ramp it up
Front squat
225x3x3
OHP
135x3x5
Pullups
BWx5
50#x5, BWx5 Repeat 3x
Curls for the girls …with the sqiggly bar
25# each side
did reverse curls and limp wrist variations for reps of 7
calf extensions…
80lbs each leg x7x3
Bench Press
135x3x3
225x3x3
245x3
265x3
275x1x3
295x1
245x10
225x10
Treadmill walk on max incline at 2.8 mph for 25 mins…boring as fucksickles
Foam rolled my back. Extremely painful.
7/14/2013
Ok, today’s gym workout:
Run on treadmill really slooow until my HR got up to 120
Hammer strength Leg Press
700#x21
1000#x21, Calf raises x21
1000#x21, Calf Raises x21
1000#x21, calf raisesx21
Standing DB OHP
60# each handX7
70# X7
70x7
70x7
Run on treadmill for 20 mins…i was going for max heart rate on this one so i had 5 sets of fast jogging
first set was at 8.4 mph which got my heart rate up to 160
…walked on max incline at 2.1 mph until heart rate got down to 130
Repeated what happened last set but for longer, now i got up to 170
9.1 mph for about 2 mins Hr up to 160, incline walk
9.8 mph for about 1.5 mins, hr up to 170 then incline walked
9.1 mph for about 2 mins incline walked for 3 mins.
Stiff legged single legged DL
100#x10 each leg
Repeat for each leg x3
Foam rolled.
Evacuated the gym. thanks for reading!
Hey hey T-Nation dudes and ladies.
7/15/2013
Walk on the treadmill until the squat rack was free (about 5 mins)
O-Squat
135x5x2
225x3x3
335x1x2
315x1x5
Front Squat
225x3x2 I pussed out…i admit it i should have done one more set…
OHP/Pullup combo
135x5/BWx10
135x5/BWx10
135x5/BWx10
Cable rows with narrow grip
260#x5
260#x5
260#x5
260#x5
Run on treadmill for 10 mins
meh…ran 5.6 mph for 3 mins
7.7 mph for 3 mins
walked for 2 mins
8.4 mph for 1 min
walk for 2 mins…
DB OHP
70#x7
70#x7
70#x7
Complex w/ 110#
Deadlift X5
Powerclean x5
OHP x5
Squat x5
did this once…
then it turned into
Deadlift x5
Powerclean x5
OH Squat x5
Squat x5
Repeat this second type of complex times 4. 1 min rest in between.
Now i’m going to do some farmer’s walks since i forgot about all that crazyness.
i plan to do 60# each hand for about 140 meters x 3 I think i’ll go for total time under load.
I’ll be back…
Sup TNationers
7/15/2013 (cont.)
Farmers walks 60# each hand for about 70 meters…rest for 2 mins and then walk 70 meters back…whooooooo
Repeated this for a total 5 sets…
The last two sets i put one 60# DB over head and did a waiter’s walk for 70 meters. repeat on the other arm after resting for 1 min
7/16/2013
Run on treadmill for 1/4 mile…
Clean grip high pull
135x3x2
Snatch Grip High pull
135x3
Clean Grip High Pull
225x3
Snatch grip High Pull
225x1x4
Clean Grip High Pull
225x3
Deadlift
315x3
405x1
465x1
405x1x5
Staggered stance RDL
315x3 each leg
315x3 " "
EDIT: forgot to add this:
BO BB Rows
245x5
245x5 (overhand grip), alternate grip 245x5, switch pronated/supinated hands alternate grip (for equality) 245x5
Repeate the above ^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^ for three sets. 20 sec rest in between each grip change.
Standing DB OHP/Pullups
60# each hand x7
70# each hand x7/BW x10
70#x7/BW x10
70#x7BW x10
Complex w/ 110#
Deadlift x5
Powerclean x5
OHP x5
OH Squat x5
O Squat x5
Repeat 4x w/ a minute rest in between.
Farmer’s walks for about 60 meters w/ 60# each hand
then sprint 100 meters…rest 10 secs sprint 100 meters
Repeat this x4
Then just a nice slow jog for about 1 mile.
That’s all! Thanks for reading T-Nation fools.
T-Nationer’s. sup?
Welp, i got into the gym and decided that today was going to be a day where i lift heavy shit and groan in pleasure…I did the first part of that sentence well. The second part…i guess it is yet to come…
7/17/2013
Bench
135x3x3
225x3x3
275x3
275x2
295x1x3 PR…i can feel 315 coming up within a month. i think once i get to 295x3x3, then i will be set to hit 315 once
225x10
225x10
225x7, 225x3
JM Press
135x3x3
Squat
135x3x3
225x3x3
315x1 and i’m done…back was fried
225x2 2 second pause at bottom
225x2 " "
225x2 " "
Front Squat
225x2 " ‘’
225x2 " ‘’
KROC ROWS
100x21 each hand
100x21
100x21
I think i did mr Krockoadkszzylssky justice here. These were the heaviest things that i could assemble in my ill-equipped gym.
Complex w/ 45lb plate
swing that bitch overhead x5
Squat that bitch overhead x5
Row that bitch to my chest x5
throw that bitch diagonally x5
backwards lunge and twist x5
repeat 2x with 1 min rest in between…i admit…i bitched out and should have done another set but these kids were doing farmers walks around the damn gym and getting in the way…so i adapted and just did…
Treadmill:
max incline
sprints for 30-35 secs at 7.7-8.4 mph
did a 30 sec sprint, took a measure of my heart rate. if it was above 160, i walked on an incline at 2.1. mph until it hit <160…once i hit that point, i went sprinting again.
i repeated this about 4 or 5 times. It was good. Compared to past sessions where I did this, i was definitely less winded. at the end…that means i need to go harder. =)
Whoopsies, sorry t-nationer’s didn’t log on the weekend but I did keep the workouts up. Unfortunately, my memory is shot and I am only able to remember bits and pieces…aka, i don’t feel like loggin in the stuff that isn’t really that interesting to me.
7/19/2013
Somewhat of a rest day.
Did a nice easy bench sesh not even breaking 200lbs, some overhead squats with 135# and finished it up with two 3 minute rounds of the following:
As many rounds as possible
10 burpee jumps over kettlebell
10 kettle bell swings (i think this one weight about 40-50lbs)
14 kettle bell russian twists with same kettle bell
3 minutes. rest and repeat 1 more time.
walk on treadmill on max incline. 1 round of 7.7 mph run on incline for about 1.5 minutes.
7/20/2013
High pulls
135x3x4
225x3
Deadlift
315x3
405x1x7
Walking lunges/farmers walks
70# each hand for about 14 lunges/50’ walk back
repeat 3x
Abs
Hanging side raises
Diagonal oblique things w/ 35# x5 each side /Diagonal pallof press 35#x5 each side
repeat for 3 rounds
7 hill sprints
7/21/2013
Run on treadmill about .25miles
BO BB Pendlay rows
135x5
225x6
225x6 (alternate grip)
245x3 alternate grip…then 245x3 alternate grip switch supinated/pronated hands…
repeat ^^^x3
265x3, 265x3
Repeat ^^^x2
275x3,275x3
repeat ^^^x3
DB Standing OHP
70# each hand x7
Repeat ^^ for three sets
DB Bench Press/DB Fly Combo
80# each handx10/30# each handx10
Repeat above x3
Squiggly bar curl/
25# on each side of the bar x7
Repeat X3 last set reverse curls
Squiggly bar curl/Landmine/landmine shoulder press
25# x7/45#x14 each side/45#x7 each side
repeat the above for 3 sets
Run on treadmill for 14 mins
Max incline the whole time
7.7 mph run for 30 secs
2.1 mph walk until Heart rate reaches 160BPM
repeat the above until 14 secs is done. I worked on attempting to get my heart rate down as fast as possible through deep controlled breaths, didn’t work too well.
i think i got in about 5 or 6 sets.
Neck workout on BOSU ball
Foam roll then i bounced out of the gym.
same old same old. working out hooray! I find that when i take a rest day, i’m always itching to get back to the gym…anyways
7/23/2013
ran on treadmill for 9 mins or so…very easy worked up a sweat
both squat racks were taken…good! somebody is doing squats besides me…
bench press 135 worked on explosion
incline press 135 then 225 worked on explosion
felt a little pain in my shoulder so i quit.
Hack squat (1-2 sec pause at bottom
300# x3
400#x1x5
OH Push press from pins…these are like push presses but the safety’s are set all the way up, that way I’m starting from a “cocked” positon…
135x3
185x1
225x1x3
OHP
135x5
135x5
155x5 superset with weighted chins 5 reps w/ 60#
repeat this superset twice…
Landmine BO ROW/Knuckle pushups
4 plates or 180# X7/BWx10
Repeat the above 7 times
Curls/Landmines/landmine alternating shoulder press
25# each side with easy bar X7/45#x4 each side/45#x7
repeat the above twice
Reverse Curls w/ ez bar/Landmine
75# x5/80#x3 each side
repeat the above twice
Headed home, drank some water, went for a long run
1 mile warmup jog
Farmers walks/jog
60# each hand for 60 yards/jog 200 yards
repeat the above 7 times
1 mile tempo run
50 yard sprints x 7
14 mins of
5 pullups
10 pushups
15 BW squats…
I did this little cardio sesh during my last lifting day as well…forgot to put that in but just so you know I DID IT!
peace out t-nationers!
Sup all you T-Nationer’s out there
7/24/2013
run on treadmill to break a sweat…took me about 5 mins to do this
Standing DB overhead press:
70# each hand x7
repeat for 3 sets
Some FOOL was doing curls in the squat !!! Holy shit, is this real life?? i thought that was just an internet joke…
I politely asked if he was using the rack and he kindly stepped away…
Front Squats
135x3x3
225x3x3
O-Squats
315x1x4
Front squat/O-squat/Powerlifting squat
225x3/225x3/225x3
repeat this combo for 3 sets
BB Complex w/ 135#
Deadlift x3
BO Row x5
Power clean x3
OHP x3-4…the last 2 sets i switched this with Overhead Squat x3
Forward lunges with weight on back x3 each side
front squat x3
do the above for 4 or 5 sets…i forgot…
then bounced cuz some dude smelled like a corpse.
Is there such thing as being addicted to working out? If I don’t work out, or if i think about not working out, i feel all antsy. Hi, my name is Piny and I’m a liftaholic…
7/25/2013
BO BB Rows
135x5
225x5
275x3, 275x3, 275 x3 (neutral, alternate, switch alternate grips)
Repeat the above 3 times
CGBP
135x5x2 no explosion
135x3 explosion!
225x3x3 ^^^
Asian abs and oblique twists
80#x14/80#10X14
Repeat 2x w/o dropping weight
100#x14/100#x14
Repeat 2x w/o dropping weight
O-squats
135x5
225x5
295x3x3
225x5
225x14
225x11
OHP/Pullups
135#x7/BWx10
Foam Roll
C2 Erg rower…sounds like a robot burp…
30 secs on 30 secs off for 10 mins
Hanging straight leg raises/hanging obliques
BWx10/BWx10 left/BWx 10 right 20 secs rest in between
3 sets total
Bleep bloop bleep C2 erg rower
30 secs on 30 secs off for 10 mins
Drag my sweaty, huffin and puffin ass out of the gym. thanks for reading t-nationer’s have a good night!
haven’t posted in this thing for a while it seems. Don’t worry, i’m still playing the iron game about 4-5 times a week. I just do longer workouts with less frequency for the past couple of week.s
8/9/2013
O-Squat
135x5x2
225x3x3
315x1
315x2…theeennn i strained my back
225x7x3
Pendlay rows
225x5x4
Pull ups/overhead shrugs
BWx10/135x7
Repeat the above for 10 sets
DB straight legged DL
100lbs x10 each leg for 3 sets
DB bench
80lbs each hand x10 for 3 sets
Concept Rower at 7.7 Drag factor
30 secs on 30 secs off for 10 mins
Abzz…
Dragon flags
BW x7 for 3 sets
Hanging Straight leg raises/dips/hanging oblique crunch to right/dip/hangining oblique crunch to left/Dips
BWx10/BWx10/BWx10/BWx10/BWx10 Repeat this for 3 sets
Preacher curls with squiggly bar/Landmine/Landmine shoulder press/landmine row
95lbs x5/2 plates x3 each side/2 plates x3 each side/2 plates x 3 each side
repeat this for 3 sets…
Calves!!!
the whole st st st st stack (around 300 ish lbs or more) X 21 internal rotate x21 external rotate x21
Foam roll then out…
10/1/2013
Been doing squats, tweaked my back a bit. Did Pendlay rows. A lot of Bike sprints, a lot of row intervals, bench press, DB bench press 100LBs each hand x15x3 (PR). Overall. Body comp looks about the same or worse (became sort of a beer connoisseur, in search of umami) but my conditioning is pretty fucking awesome right about now.
Today:
Run on treadmill next to some hot chick…didn’t help that my pants kept falling down (wearing loose boardshorts), so i quickly exited and went on the row machine for about 4 mins at 1000+ Cal/min pace.
BP
135x5, x5
225x3, x3, x3
275x3, x2, x3, x2
225x10, x9, x1, x9, x1
JM press
135x7
B.O Rows
135x7
225x5
Pendlay Rows
225x5,
275x3, x3, x3
225x5, x5
OH Squat/Jump rope AFAP(as fast as possible)…hehe
110#x5/30 secs
110x7/30 secs <<< Repeat this for about 10 mins, total of about 7 sets
Tabata bike sprints
20 secs on (@85% resistance) 10 secs no pedal…this gassed me nice and goooood.
Then i peaced out, no foam rolling unfortunately.
Bye bye T-Nation fools
10/2/2013
Words words words words work worko workou workout
Run on treadmill for 1/4 mile
Box jumps
up to sternum 3x3 pause jumps on last rep of every set (in squat position when i jumped)
Up to nipples x1
DB Bench Press
100# each hand x 10x3
Deathmarch (70# each hand) / Battle ropes
14 reps/70 reps X3
Leg press
300#X10
500x10
945x21/ calf raises x 21 w same weight
945x21 " "
945x21 " "
Jump Rope/Dips/Side bends for obliques
1 min/14 BW reps/45# x10 repeat x4
Peace out foolios
10/3/2013
Alright just a couple of quick highlights today since i’m sleepy.
Getting back into Squatting to parallel now, it takes a while to get used to but second set felt easier than the first. Third set felt harder
315x3x4
Seated DB press
80# each hand x10
90# x10 x2
CG Incline BP
225x3
225x3
225x5x3
Seated close grip pulldowns
worked up to almost the whole stack (!!!)
295x7
Then Pyramid back down
Wide grip BW pullups/ BW dips
7/21 x 3
Ran 10 sprints of about 70 yards at 80-85% with about 15-20 secs rest in between each
Stretch…
Strong dude!! Nice work brother.
Nice, Thanks Howie dood.
10/6/2013
Box jumps
x9 in sets of 3
SGHP
135x3x3
225x3
225x2
225x1
Clean Grip HP
225x3
225x3
OHP
135x7x5
Pullups/Dips/Oblique cable side bend
BW/BW/95#x10 each side << Repeat x3
Jump rope
1 min on 30 secs off for 7 mins
Pendlay Row
135x5x2
225x5x2
275x3x3
225x10x3
Seated Cable Row
190#x10x3
Seated Pulldown
210x7x3
Incline BP
135x10x2
185x10x3
Sprints @ 85% x10 20 secs rest in between each sprint…
Trying out T.C.'s 5/2 plan. Sounds legit. I’ll see if it works today was the first day and there was definitely a noticeable difference in my intensity (i.e. no intensity).
10/7/2013
Front Squat
135x5x3
225x5x3
OH Squat
135x5x2 just to see what it felt like…easy…i think i could do 225 with maybe a belt or probably no belt
Leg Press
500#x21
1000ish#x21x3 (21 leg calf raises with same weight immediately after each set)
About 2-3 minutes rest between the heavier sets
Bench Press
135x5
225x10
225x7, 225x3
225x6, 225x4
Weighted pullups/weighted dips
45#x10x3/45#x10x2
21 pushups after last set of pullups since dips got swooped on by some ninja
HS Curl machine…waiting on a nice lady to finish her set
45x10, 5 second eccentric, 1 second concentric
Landmine BO rows/Band resisted pushups
3 plates X10/medium resistance emphasizing full extension x14
repeat above x3
2 minutes of C2 Rower…
Thanks for reading guys and gals.