Cut Up or Shut Up

Training Training Logs
261

Sup All

5/15/2014

Snatch Grip DL
Bar x7x2
135x3x3
225x3

Snatch Grip High Pull
225x3x3
315x3x3 (First set was from floor, then from hang then from floor…Last set was all floor

Then Immediately after

Deadlift
315x3x3

Roman Chair Leg raises
70#x10, BWx 10
for 3 sets

Run on Treadmill max incline
5.6 mph…then the treadmill started smelling like something was burning
6.3 mph for 30 secs, 1 min rest
7.0 mph for 30s, 1m rest
7.7 mph 30s, 1m rest
8.4 mph 30s, 1m rest

OHP / Pullup
135x7 / BW x7
Repeat for 5 sets

OHP (full extension on each rep, e.g. shoulders to ears)
155x5x3

Foam Roll then out.

Thanks for reading!

262

Sup

5/17/2014

Box Jumps (24")
BW 3x3
1 legged 3x1 each side
55# x3x3
70# x3x3 (fucking dumped the first set…SCARY…weights flying everywhere…leg almost tore up by the wooden box…luckily, no one was injured)

Squats:
Bar x 3x2
135x3x3
225x3x3
315x3x3 …some of these reps were paused
365x1x3

Definitely noticed a lack of strength. Last night i went for a jog…not good. it was for about a mile or so.

Front Squats / Semi Pike Pullups
225x5 / BW x7
Repeat 5x

Tabata (20 on 10 off) on bike.

No foam roll (mistake) then peaced out. Thanks all.

263

T-nationers!!

5/18/2014

B.O. Row

Bar x7x2
135x5x3
245x5x10 (Pendlay rows on the last 5 sets)

SLDL
335x5x2
335x7

Leg Press
400#x20
600#x20 / 20 Calf raises
1000#x20 / 21 Calf raises

Incline BP
Bar x5x3
135x3x3 (wide grip, close grip, closer grip)
225x3x3 (wide grip, close grip, closer grip)

Diagonal Pallof Press / Diagonal Crunches
35# x7 / 35# x7
Repeat 3x for each side

Run on treadmill, max incline
5.6 mph 30 sec on 1 min off
6.3 mph 30 sec on 1 min off
7.0 mph 30 sec on 1 min off
7.7 mph 30 sec on 1 min off
8.4 mph 30 sec on 1 min off
Cool down until HR was at 140

Whoops i didn’t foam roll.

Thanks for reading!

264

This session was pretty freakin awesome. hit a PR. I think it was the rest day coupled with the Buffet that I hit up yesterday. FUCKING A. it was good.

5/20/2014

Squat
Bar x7x3
135x3x3
225x3x3
315x3x3
365x2x3 <<<PR for high bar, ATG squats
385x1x3

Squat / Pullup
315x3 / 70# x5
repeat for 7 sets
This was a PR as well… 315 felt like what 225 felt like last year

DB Single Leg Romanian Dead Lift / Dip
95# each hand x4 each leg / 10 BW dips after each leg

did the above for 2 sets per leg. …

Thanks for reading!!

265

Sup Guys and Gals

5/24/2014

Snatch Grip DL
Bar x7x2
135x3
135x2

Snatch Grip High Pull
135x3
135x2
225x3x3
315x1x3
335x1x3
365x1x3

Oblique thrusts
70# x7 / BW x7 repeat 2x each side

Max Incline Treadmill Run
5.6mphx30 secs 30 sec rest
6.3mphx30 sec 1 min rest
7.0 Mphx30 Sec 1min rest
7.7 mphx30 sec 1 min rest
8.4mph x20 sec cool down

Very short one today. the 3 day rest between was much needed.

Thanks for reading!

266

5/24/14

Squat
45# x5x2
135x3x3
225x3x3
315x3
315x2
315x1 Paused
365x1x3
385x1x3<<<PR!! woot

Landmine B.O. Row / Pushups
1 plate x7 / BWx10
2 plate x7/ BW x10
3 plate x7/ BWx14
4 Plates x7/ BW x14
5 Plates x7/ BW x14
6 Plates x3 / BW x14
6 plates x3 / BW x14
6 Plates x5 / BW x14

Landmines / Landmine Press / oblique side bends
2 plates x4 each side / 2 plates x7 each side / 100# x10 each side
2 plates x4 each side / 2 plates x7 each side / 100# x10 each side
2 plates x4 each side / 2 plates x7 each side / 100# x10 each side

Yeah, This workout was ok. PR THO! yesss. Thanks for reading!

267

Happy Holiday Weekend T-Nationer’s!

5/25/2014

Incline BP
Bar x7x2
135x3x3
225x3
225x2
225x2
275x2x2
225x3

B.O. Barbell Rows
Bar x 7x2
135 x5x2
225x5x2 (Started Doing Pendlay rows here on out)
315x5x2
335x5x2

OHP / Pullup
Bar x5 / BW x5
135x5 / 75# x3
155x5 / 75# x4
175x5 / 75# x5
185x5 / 75#x5

Push Press and hold / Explosive pullup from dead hang
185 x1 hold for 15 secs at full reverse shrug / BWx3
185 x1 Hold for 20 Secs " " / BW x3
185 x1 Hold for 30 Secs " " / BW x3

Tabata bike sprints

20 secs on at max resistance like i’m pedaling away from a speeding train / 10 secs off
Repeat x8

A nice relaxing walk in the hills for 40 mins. Mandatory shirt off to get much needed Vitamin D. Pale as fuck over here.

Thanks for reading and enjoy the rest of the weekend!

268

ayee

5/27/2014

Squat
135x5x2
225x3x3 (some reps paused)
315x3
315x2 (last rep paused, same thing for the prior set)
365x2x2
385x1x2
315x6x3 <<< Rep PR, last rep felt iffy but no one’s perfect. Slight curve at the lumbar region…just slightly, it may even still have been concave to straight, really, only i could tell…really, i’m not kidding…anyway…

Roman Chair Abs / Roman Chair Straight leg abs
80#x7 / BWx7
80#x7 / BWx7
80#x7 / BWx7

Single Leg DB Romanian DL
100#x7 each leg for 3 sets each leg, minimal sets in between.

40 yard sprints x9…pulled a hammy. FUCK.

I hate pulling muscles.

Take care all!

269

5/28/14

walk on max incline treadmill for 5 mins since there was like no room in the gym

Pullups (Wide Grip, neutral close grip, behind the neck)
BWx7 for 14 sets

Dips
BW 10x10

Tabata Bike Sprints
20 secs on 10 secs off

Looks short but yeah, it was short. Took about 30-40 mins to get through this.

270

Hey Guys and Gals

So quick update to my Stats, I’ll probably make an edit on the front page too. My arms are 17.5 inches! I think this is cool. i never noticed since i’m not big into bodybuilding and stuff. I just like lifting heavy shit. I guess it works!

271

Sup

5/29/2014

Snatch Grip DL
Barx5x2
135x3x3
225x3x2
315x2 (without Straps!!! <<<So i guess this is technically a PR)
315x3 (with Straps)
385x3
405x1x2

OHP / Dead Hang Pull up
135x5 / BW x6
185x5 / BW x5
185x5 / BW x5
185x5 / BW x5

Max Incline Farmers walks on treadmill…yeah this looks really weird but fuck the haters
45 each hand for 3 mins
8.4 mph for 30 secs / 1 min rest
9.1 mph for 20 secs / 1 min rest

Yes, i am out of shape.

272

Hey all!

5/31/2014

Foam roll…Painful

BW Pullup

Wide Grip x7
Neutral Grip x7
Wide grip behind neck x7

Repeat the above for 5 sets so a total of 105 Pullups

BW dips
10x10
Last three sets were sets of 5 reps. Each rep paused at the bottom for several seconds

Roman Chair Abs
70#x7 / BW x7 (Knees bent all the way to forehead)
Repeat for 3 sets.

Then the squat rack opened up. Sorta had to work in front squats with another dude.

Front squat
115#x5
135x5
145x5
155x5

Back Squat
135x3
225x3x3
315x3. last rep paused
315x2 both paused reps
315x1 extra long pause no inhale
365x2
385x1x3 last Set was a grinder

Front squat iso holds / hanging leg raise holds
315x30 secs / BW x30 secs
Repeat for 4 sets

Max incline treadmill
5.6mph for 30 secs 1 min off
6.3mph for 30 secs 1 min off
7.0mph for 30 secs 1 min off
7.7mph for 30 secs 1 min off
8.4mph for 30 secs 1 min off

Then a 1 hour walk through the park. literally.

Thanks for reading, T-nationers!

273

Hey all!

6/1/14

Nice lil workout today probably rate it 7/10

Snatch grip DL

135x5x2
225x3x3
315x1x3 no straps but straps from here on out
315x3

SGHP
315x3 floor, above thigh, below thigh
315x2 floor, below thigh
315x2 floor, above thigh

SGDL
405x1x3

Suitcase DL with ez bar
2 plates x5 each side
2 plates plus 2 35lb platesx3x3 each side

So around 180 lbs

Curls with ez bar
115 lbs x5x3

Leg press
600#x21
1000~#x21 / calf raises x21
1000~#x21 /calf raises x21

Mandatory shirtless walk through the hills for vitamin D

Sone!

274

sup guys and gals

5/3/2014 (Yesterday’s workout)

Incline BP
Bar x7x2
135x3x3 (wide, close, wide)
225x3x3 (wide, close, wide)

OHP / Pullup (Wide, Close, Behind back)
135x5 / BW x7
135x5 / BW x7
185x5 / BWx7
185x3 / BWx7
185x3 / BWx7
185x3 / BWx7
185x3 / BWx7

Squat
135x5x4
225x4
225x2 paused
225x3
315x5
315x3 paused on last 2
365x2
365x1 paused

Then i went out. As far as volume, it felt like i didn’t really do anything in the gym and it took me about 40 mins to get done with this workout. I would say that this workout was more of a core workout, seeing that i did overhead pressing BEFORE squatting, but was still able to handle the weights that I normally do. I think i’m ready for a try at a 405 atg squat (I hit 435 but that was low bar, powerlifting, which is ok but i think it would be much cooler to squat 405 like a beasty explosive animal high bar, atg)

Thanks for reading!

275

Supp
Hit a PR today. After a year of waiting for all those who actually read this thing. Read more to find out!

5/4/2014

Run on treadmill
5.6mph for 1min
6.3mph for 1 min
7.0mph for 1min
7.7mph for 1 min

Bulgarian Split squats
45#3 each leg
135x3each leg
225x3x3 each leg

Front Squat
225x3
225x2 (pause)
275x1
295x1
315x1 <<<< PR!!

So what have i learned from this? Smolov front squats dont transfer to better back squats (maybe a stronger core). But, looking back, I should have just smoloved my back squats and then i should have hit 315 earlier. TO make it short: Smolov front squats don’t help for back squats but back squats transfer extremely well to front squats.

anyway…

Max incline treadmill run
5.6 mph for 30 secs, rest for 1 min
6.3 mph for 30 secs, rest for 1 min
7.0 mph for 30 secs, rest for 1 min
7.7 mph for 30 secs, rest for 1 min
8.4 mph for 30 secs, rest for 1 min

Foam Roll (tight quads tight back, tight IT band)

Then peace.

i would give this workout an 8 out of 10 b/c of the PR. Volume wasn’t really there but hey, I’m not trying to be a bodybuilder. I’m just aiming for Performance. Like if my body was some type of car, i would be a Minivan but i would have a Lambo engine stuck in there just to use it when i need it.

Thanks for reading!

276

Hey everyone. So i’m thinking of loggin my food intake once again. why not.

Morning
2 cups of black tea, 4 eggs 1 tbsp Grass fed butter 2 tbsp MCT oil 1 tomato, a lot of olive oil.

Pre-workout
.5 bowl brown rice .5 bowl white rice, peanuts, potato, carrots, animal fat of unknown origin.

Workout:
5/5/2014

run on treadmill 4 mins

Snatch Grip DL
Bar x7x2
135x3x3
225x3
225x2
225x1

SGHP
315x2 (ground, pause, above knee)
315x3 (ground, pause, above knee, above knee)
315x3 (ground, above knee, above knee)
315x1 (ground)
315x1 (ground)
315x1 (ground)

SGDL
405x1x3

BW DIPS
15x6
10x1

then out! this took me about 40 mins to complete.

277

Fuel For yesterday 6/6/2014

A.M.

2 Cups coffee, 1 tbsp MCT oil, 2 Tbsp Grass Fed butter
Cottage Cheese with protein powder (21 grams of protein) mixed in
Peanuts

Lunch:
Protein shake

Dinner:
Rice, Pork, veggies

Pre-Bed
Cottage Cheese and protein powder.

6/7/2014
2 cups coffee, 1 tbsp MCT oil, 2 tbsp Grass fed butter
1 banana
1 protein shake
1 ice cream bar (this was the first thing I ate this morning)

Workout:

Foam Roll

Front squat
Bar x7
Bar x5
135x3x3 (some paused reps in here)
225x3
225x2 (paused reps)
225x1 (paused rep)
295x1
315x1 not paused but felt explosive
315x1 not paused, core was crumbling
315x1 not paused, core was definitely crumbling

Rep PR for the front squat!

Roman Chair Leg raises
90#x5 / BW x7
90#x5 / BW x7
90#x5 / BW x7

Diagonal Pallof Press / Oblique crunches
45# x7 / 45# 7 Each side Repeat for 2 set

Dip (narrow Bar)
BWx15
BWx15
BWx15
BWx15
BWx15
BWx15
BWx15
BWx8
BWx7
BWx10

Max incline treadmill jogging/running
5.6mph x30sec 1 min walk at 2.1mph
6.3mph x30sec 1 min walk at 2.1mph
7.0mph x30sec 1 min walk at 2.1mph
7.7mph x20sec 1 min walk at 2.1mph

left the gym a sweaty mess.

Shirtless walk in the hills for 40 mins for my weekly dose of the VD…as in Vitamin D.

Post workout Protein shake, veggies some animal flesh and earth based plants of some sort. (pork, brocolli, green beans, brussel sprouts)

Thanks for reading!

278

5/8/2014

no carb pre-workout…big mistake

morning fuel
2 cups coffee, 2tbsp MCT oil, 2 tbsp grass fed butter
Scoop of Protein powder (21 grams)
then off to workout!

This session felt really crappy, low energy.

Treadmill warmup
5.6 mph for 1 min
6.3 mph for 1 min
7.0 mph for 1 min
8.4 mph for 1 min

Incline BP (Normal grip, wide grip Normal Grip
Bar x5x3
135x3x3
225x3x3

DB Single leg Russian DL
100# each hand x5x3 each leg

Pullup
85#x5 / BWx7 from dead hang
85#x3 / BW x5 from dead hang
60#x5 / BW x3 From dead hang…

Definitely felt weak during the workout.

I ate a ton of chicken. 1/2 cup of brown rice, 2 tomato w/ olive oil and a ton of brocolli after. Feeling good now.

279

5/10/2014

Foam roll tight quads…
Treadmill
5.6mph 1 min
6.3mph 1 min
7.0mph 1 min
7.7mph 1 min

Pullups (wide, narrow, behind neck)
BW x7 for 16 sets

Snatch Grip DL
Bar x7x2
135x3x3
225x3
225x3
225x2
315x1
315x3 (with straps)
315x3
315x3
405x1
405x1
405x1
Normal Grip DL
405x3

then out of the gym!

Thanks for reading!

280

Hmmm my diet log issn’t doing too well but this is what i had post workout today:

32 Oz gatorade mixed with 1.5 scoops protein powder. Sipping on it now. Tastes very…tasty.

In the morning i had a protein shake since i had to run out the door. and it seemed to satisfy cravings pretty well (I also had 7 meatballs of unknown makeup, which may have contributed to my satiety)

Lunch at 2:30 i had Some cottage cheese, veggies, meatballs, brocolli, green beans, carrots. brown rice, chicken, beef.

6/12/2013

Treadmill run to warmup
5.6 mph for 1 min
6.3 mph for 1 min
7.0 mph for 1 min
7.7 mph for 1 min

Narrow grip Dip
BWx15x5 (explosive drive upwards on last 3 sets)
BWx10 Explosive with 3 pauses done at reps 1, 9 and 10
BWx5 Paused and explosive

Squat (as always, Olympic high bar)
Bar x7
Bar x5
135 x3 x3
225 x3
225x2 (paused reps)
315x3 (last rep paused)
315x3 (last rep paused for longer)
365x1x3 (lower back felt very tight.

No foam rolling today. I wanted to get out of the gym asap!

thanks for reading!