Cut Up or Shut Up

Training Training Logs
281

Alright what’s up T-Nation guys and gals

let’s start with the fuel:

a.m.
1 scoop protein powder (had to run out the door)

Afternoon
4 eggs, 1 tomato, .25 scoop protein powder mixed with some cottage cheese
olive oil

Post workout (in the midst of eating right now so we shall eat more this eve)
.5 cup cottage cheese, peanut butter 2 tbsps.
Planning on eating some chicken, some other meat, and a nightime protein shake

Workout
5/13/14

SGDL
Barx7
Barx5
135x3x3
225x3
225x2
225x1

Normal grip DL
315x3
315x2
315x1
405x1x3
455x1x3

Last set of these felt iffy

Roman Chair Abs
90#x5 / straight leg x7 / bent knees burnout set x7
90#x5 / straight leg x7 / bent knees burnout set x7
90#x5 / straight leg x7 / bent knees burnout set x7

Tabata on theee Bike
Max resistance at max force x20 rest times 10…did this for 6 sets then i cruised for 1 min

Legs felt crazy, heart in my throat…i miss this feeling.

Thanks for reading. i’m off to go eating!!

282

Sup

Woke up, protein shake went for a little jog.
came back ate some PBCC (peanutbuttercottagecheese) chicken, olive oil, some veggies and a slice of bread,

Chicken curry, brown rice

Then, the workout:

5/14/14

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

Box Jumps
BWx3x3 (last rep of every set from the pause squat position)
50#each hand x3x2
70#each hand x3 (last rep i friggin dropped the weights…WHOOPS)
70#each handx1

Smith Machine Explosive B.O. Rows
Barx3x2
135x3x3
225x3x3
315x3x3

Front Squat
Barx7
Bar x5
135x3x3
225x3x3
295x1
315x1
225x5

Dips
BWx15x6
BWx5 (pause dips)
BWx5 (Pause dips, long pauses)

Row for 4 mins playing the fish game!
average time 1:56
Score: 1310 or something around there…

Foam roll then out!

Post workout…tropical gatorade and protein shake.

283

5/17/14

I think i have Keto Flu…
anyway quick fix to that is to supplement with a teaspoon salt dissolved in a glass of water (or season whatever you want with that teaspoon)

Felt waaaaaaaay better after that.

No lifting for the past couple of days due to Flu and work and other stuff but will probably lift tonight (most likely a yes)

I should probably be eating some carbs right about now but for the past few days my diet has been typically low carb, high fat/protein.

Let’s log today’s Fuel Shall we?

A.M.
1 serving protein shake

P.M.
4 eggs, olive oil, tomato. glass of purple stuff…very Mediterranean.

I should probably get some carbs in here or there. I’m banking on some banana pre-workout. This eve, i plan to do some heavy lifting and some HIIT via Tabata or sprints (I miss sprinting so i’ll probably do these). I’ll probably get a squat session in so as to fatigue the Quads to ensure that my hamstrings don’t get torn up when i sprint. Alternately, i can deadlift then do Tabata on the bike, time constraints might be the biggest factor in determining between the two. Anyway, check in later to find out!

Thanks for reading, all!

284

5/17/14

Quick one. Mid amount of volume but packed in about 30 mins or so

Run on Treadmill
5.6mph 2 min
7.0 mph 1 min
7.7 mph 1 min
8.4 mph 1 min

Dips
BW x15 Rest 15 Secs
BW x15 Rest 30 Secs
BW x15 Rest 1 min (Pause rep on last rep)
BW x15 Rest 1 min (Pause Rep on last rep_
BW x10 Pause rep on first rep focus on explosion
BW x10 Pause Rep on last rep
BW x10 Pause rep on first rep
BW x15
BW x10

If i’m doing my math right that’s about 100 dips

Squat
135x5
135x3
135x3
225x3
225x3
225x2 (both Pause reps)
225x1 (Pause rep)
315x3 (last rep pause)
315x3 (last rep Pause)
315x2 (both reps paused)
315x7

Sprint session
400m x7 (walk jog sprint. No quick starts but build ups to full speed)
I just went with the flow and tried to push myself semi-hard for most of the session so as not to tear my hamstring or strain it like the last two times)

FUCK i felt fast as hell. Can’t wait to cut weight and see what it feels like then.

P.M. Fuel:
Cottage Cheese
Steak
Brocolli
Grass Fed Butter
Olive oil
a little rice, sriracha and some unknown savory pancake looking stuff.
1 scoop of protein before bed.

Thanks for reading, all.

285

5/22/2014

Alright guys and gals

Preworkout:
1.5 scoops protein powder stuff and a little coffee

Treadmill
5.6 mph 1 min
6.3 mph 1 min
7.0 mph 1 min
7.7 mph 1 min

Pullups (Wide, narrow, behind neck)
(BW x7 / BW x7 / BWx 7) x2
BW wide grip x9

…I was waiting for the squat rack to free up and it did so i cut this set short…

Squat
Bar x7
Bar x5
135x3 x3 (pause squats here and there)
225x3 (pause squat on last rep)
225x2 (tried to focus on exploding as soon as i hit bottom)
225x1 (pause squat)
315x3 (pause on last)
315x2 (Pause on all)
315x1 (long pause)
365x1 x 3
365x2

Dip
BW x25
BW x25
BW x25
BW x15
BW x5 (pause reps)
BW x5 (pause reps)

Hill sprints… maybe a 30-35 degree incline at 40-50 yards
only did this 4 times…out of shape or maybe out of glucose…

Thanks for reading!

286

Sup T-Nationers

5/23/2014

Incline
Bar x7
Bar x5
Bar x3
135x3x3 (normal grip, close grip, normal grip)
225x3x3 (normal grip, close grip, normal grip)

Gym was full so i left and did

15 mins of
5 Pullups / 10 Pushups / 15 squats

i got 14 rounds in

this morning:

5/24/2014
Fuel
Coffee, 2 scoops protein

Workout

Treadmill warmup
5.6mph x 1 min
6.3mph x 1 min
7.0mph x 1 min
7.7mph x 1 min

Front Squat
Bar x5
Bar x3
Barx3
135x3x3 (pause reps at the last rep of each set)
225x3x3 (pause reps here and there)
315x1x3

Back Squat / Pullup
315x3 / BW x7
315x3 / 60# x5
315x3 / 60# x5
315x3 / 60# x3 / BW x5
315x3 / 60# x5

Edit: forgot to add

OHP
135x5
185x3
185x3
185x3

Roman Chair Leg lifts
90# x5 / Straight leg x7
90# x5 / Straight leg x7
90# x5 / Straight leg x7

Tabata Bike sprints
max resistance, max effort 20 secs / 10 secs rest for 7 or 8 sets…kinda forgot

then i walked, did chores which involved a lot of walking.

now i’m going to eat protein sources like pork, dairy and some carbs thrown in there. might make pancakes just for shits and feed them to other people. Pancakes will have bacon and other stuff in them and a heartier sort of carbohydrate source, I’m thinking corn meal mixed in there too.

Ok.

Thanks for reading!!!

287

Hey everyone. I’ll post the first workout here but i think i might do another one tonight. it was a quick one of:

5/25/2014
15 mins of
5 pullups
10 Pushups
15 squats

…just got done doing that but i ate 2 scoops protein powder, a coffee 1 tbsp grass fed butter, 3 tbsp MCT oil and quarter of a burger (i’m saving the rest for when i get done typing this log, so having said that…

Thanks for reading!!

288

Evening session

Treadmill Warmup
5.6 mph x1 min
6.3 mph x1 min
7.0 mph x1 min
8.4 mph x1 min

Snatch grip DL
Bar x7
Bar x5
135x3x3
225x3x2
225x2
225x1

SGHP
315x3 (from the hang)
315x3 (from the ground the from the hang)
315x2 (pause above knee for second rep)
315x3 (all from ground)

Dips / Single Leg RDL
BW x25 / 100x7 each leg
BW x25 (wide grip) / 100x7 each leg
BW x25 / 100x7 each leg.

Sprint sesh

100 yards x14 (15-20 secs rest between sets)

Ok, i’ll admit, i wasn’t sprinting…i was more like 80% it since i’m getting my lungs back again.

Thanks for reading!

289

5/26/2014

afternoon:

15 mins of
5 pullups
10 pushups
15 squats

about 14 or 15 sets…

Evening:

Treadmill Warmup
5.6 mph x1 min
6.3 mph x1 min
7.0 mph x1 min
7.7 mph x1 min

BP
Bar x7
Bar x5
135x3 (2-3 seconds pause at chest)
135x3 (2-3 seconds pause at chest)
225x3 (2-3 seconds pause at chest)
225x3 (2-3 seconds pause at chest)
245x2 (2-3 seconds pause at chest)
245x2 (2-3 seconds pause at chest)

Smith Machine B.O. Row

75x5
75x3
165x3x3
255x3x3
345x3x3 (last rep of each set hold for as long as possible.)
255x5 (each rep hold at max contraction for 2-3 seconds)
255x5 (each rep hold at max contraction for 2-3 seconds)

Ab Machine
50# x5 (hold at max concentric for each rep)
120# x5 (hold at max concentric for each rep)
160# x5 (hold at max concentric for each rep)
160# x7 (hold at max concentric for each rep) x2

290

5/28/2014

a.m.
1 scoop protein shake
.5 of a sausage/egg burrito

Got some pre-workout and took it before this workout. I think they work pretty well. Initial feeling was like I had too much coffee (brain scrambled, with jumbled thoughts) but then as the workout progressed, that part wore off and I just felt normal, definitely not tired.

Warmup on Treadmill
5.6 mph
6.3 mph
7.0 mph
7.7 mph
1 min for each speed

Squat (high bar atg or lower)
Bar x7
Bar x5
135 x3x3 (focused on going as low as possible on the paused reps which occured on the last rep of every set)
225 x3x3 (Same as above, let the weight push downward before exploding up)
315 x3x3 (same as above but not so much letting it push me downward…which i should have done)

Deadlift
225x3
315x3
405x3x3

Left the gym to get some Vitamin D and a cross-training workout

15 mins of:
5 pullups
10 pushups
15 squats

got in 17 sets or so.
i blew through sets 1-6 trying to go straight through without stopping and then i kept pushing my goal marker 2 sets ahead (I.e.: "just make it to 7 and rest…just make it to 9 and rest…etc. etc.)

1 scoop protein shake afterwards. looking forward to eating some real food real soon.

Thanks for reading you t-nationers!

291

Sup Guys and Gals of T-Nation

5/29/2014

Today ended up looking like one of Thibadeaue’s Neural Charge Workouts, mainly due to time contstraints

Plyo Box Jumps
from fully extended x1x5
From squat position x1x3

B.O. BB Rows
Bar x7
Bar x5
Bar x5
135x3x3
225x3

Pendlay rows
225x3x2
315x3

Snatch Grip Romanian DL
315x3
315x2

Overhead Supports (Snatch Grip full lockout overhead for 5 secs per rep)
Bar x3
135x4
225x5
275x3
295x4
315x3

This was the second time i did this ever and the first time i did this exercise this year…so i guess we’re at a PR

Currently i’m at a weight of 220!!! wtf. I thought i was lighter.

I think it’s finally time do as this log says and cut up or shut the fuck up!

Edit:

P.M. Workout
100 yard sprints x14 at 80-90%
15-25 secs rest between sets.

Thanks for reading, T-Nationers!

292

Sup Guys and Gals.

I was thinking it over, and maybe the more efficient way to track my food intake is to post the Macros so here goes:

Total Calories: 1800 (I still have one more meal left)
Fat: 106
Carb: 96
Protein: 140

FUCK, i need to up the protein.

Anyway…workout for today

6/30/2014

Afternoon:
15 mins of:
5 Pullups
10 Pushups
15 Squats

I got about 18 sets in. I blew past sets 1-9 doing that trick from a couple days ago but then I started to take about 5-10 second breaks between sets for the remaining sets. I think it’s time to either increase difficulty of exercises or increase difficulty of exercises. Hard choice…I think I’ll pick “increase difficulty of exercises”.

Evening:

Incline Bench
Bar x7x2
135x3x3
225x3
225x2
225x1
245x3
245x2
245x1
275x2
275x2

(about 20-40 secs rest between sets)

Landmine (focus on explosion)
1 plate x 5 each side x 3 sets (the entire landmine setup was being lifted off the ground!!! NOICE)
2 plates x4 each side x 3 sets (not so much of the ^^^ but still it moved pretty fast)

Landmine B.O rows (Focus: explosion & tight back) / Explosive pushups
1 plate x7 / BW x10
2 plates x8 / BW x10
3 plates x8 / BW x10
4 plates x8 / BW x10
5 plates x7 / BW x10

Run on treadmill for a few mins
5.6 mph for 1 min
6.3 mph x1 min
7.0 mph x1 min
7.7 mph x1 min
then i became bored out of my mind and said “I’m leaving”…Note: For some reason the gym smelled kinda like piss today. I swear it wasn’t me.

Foam Rolled
back, lats, shoulders, traps, neck, spinal erectors, hamstrings, iliotibial band, hip flexors, & outer quads. I noticed I’m not really giving my calves any attention, i really should tho.

Thanks for reading, T-nationers!

293

Sup T-natioñeros and T-natioñeras,

.5 scoop protein and 2 yellow energy pills.

7/1/2013

Foam roll

Squat
Bar x7x2
135x3x3 (focus on the stretch at the bottom for each rep for about 3 seconds, then explode up)
225x3 (same as ^^)
225x2 (using the stretch-shortening cycle more)
315x3 (with a stretch)
365x1
385x1 (a grinder if anything, possibly due to the CNS not being primed because of all that stretching)
315x3 (trying to prime CNS more by focusing on explosion)

Note: felt like barfing the entire time so i couldn’t really hold intra abdominal pressure as well.

Squat / Pullup
315x3 / 60x5, BW x5
315x3 / 60x5, BW x5
315x3 / 60x5, BW x5
315x3 / 60x5, BW x5
315x4

Tabata on the Stationary Bike
20 secs on max 10 secs off for 8 rounds…

Pretty hard workout, i would rate it an 8 out of 10 since i got a good amount of volume in.

Thanks for reading!

294

7/1/2014

Caloric and Macronutrient Breakdown for today

Calories: 2424
Fat: 112
Carbs: 276
Protein: 205

Factoring in the workout from this morining, i should be in a deficit from the daily goal of 2100~ Calories.

Food Highlight: chicken breast, rice + sriracha and slaw, fucking lovely.

295

Sup Sup Sup

Today’s workout was otay

7/2/2014

20 mins of
5 pullups
3 handstand pushups
10 pushups
15 squats…

note: by min 13, i stopped doing pullups and started doing (3) Toes to bar. I could have done more but where I hang from is not actually a bar but an overhanging piece of wood about the size of my splayed hand, I basically hang from the edge of it and do pullups etc. It doesn’t really do much for grip strength but it has given me my share of splinters and pain. Thinking about getting a pullup bar soon or maybe just do these at the gym.

note2: by the last 2 mins i couldn’t do any more Handstand pushups so I did 15 normal pushups.

Macronutrient breakdown for today ( i have one meal left which is 40 protein and 100 carbs)

Cal:1499/2100
Pro:76/200
Fat:89 / 81
Carb: 93/210

Looks like i’ll get the carbs in, need to up the protein. Thinking of snacking on peanuts…omg this log has turned into what i’ve dreaded the most.

Anyway, thanks for reading!

296

Hey guys and gals.

I think this Macro/Calorie tracking is working good so far. It gives me a good idea of what each food stuff is worth in it’s corresponding P/C/F. I’m strictly sticking to making sure i get under each day’s caloric requirement rather than following a specific macro nutrient breakdown. I believe that i’ll eat whatever my body feels like eating that day in terms of protein/fat/carb and just stay within the caloric goal of the day.

Anyway, enough B.S., Today’s workout looked like this

7/3/2014

Foam Roll

Chinese side bends 60# barbell
7 each side for 2 sets

Incline BP
Bar x7x2
135x3x3
225x3x2 …(the squat rack freed up which is what i wanted to do in the first place.)

Front squat
Bar x5x2
135x3
225x3
225x2
225x1
275x2
295x1…felt easy
295x1 (pause) i think this is a “paused” PR
315x1

Back Squat
315x3x3

Then i tried something that I haven’t done in some time which is follow squats with another leg heavy (back heavy) exercise.

Snatch grip Dead
Bar x7x2
135x3x2
225x3x3
315x3x3 (last set was actually a set of Snatch Grip Romanian Deadlifts)
405x2
405x1 (Snatch Grip DL)
465x1

Overall, this workout felt good. In and out in an hour or so. Not so much volume but a good amount of weight. I wish i had some time to foam roll afterwards but i’ll just do a stretch.

Thanks for reading!

297

Oh Crap, i just realized that for a month, I was mis-dating the log entries!!! that’s what happens on low carb, i guess.

anyway workout today:

7/5/14

Foam Roll

Snatch Grip Overhead Lockouts
worked up to 315 x5

OHP (from the rack at shoulder rack height…effectively making it a Anderson Overhead press)
135x3x2
185x2x2
205xfail…need to work on shoulder strength

Rack Pulls
135x3
225x3
315x3
405x3
495x3
545x2
495x2

Tabata Bike Sprints
20 secs max, 10 secs rest for 8 reps.

Then out of the gym…

Soooooo Hungry,

THanks for reading!

298

I really don’t enjoy “bodybuilding” style training…so I did it today.

7/6/14

Treadmill run
5.6 x1min
6.3 x1 min
7.0 x1 min
7.7 x1 min

…Getting back in shape. These didn’t gas me as much as they usually do.

Pullup / Dip …(focusing on the “mind/muscle”) connection.
BW x7 / BW x10

For 4 sets

Incline Bench
Bar x7
Bar x5
Bar x3
135x7
135x7
225x5
225x3
225x5
…I felt a burn that I haven’t felt in a long time…also my shoulder hurt after this one

Hammer Strength Diagonal Rows (I finally found out what this thing is actually called)
1 plate each side x10x2
2 plates x10x2
3 plates x10x2

All felt easy but mostly working on that “mind/muscle” connect and got a nice pump here too.

HS Crunch
30# x10
100# x10
130# x10 x2

OHP
135x7x3

Landmine
35#x14
60#x14
35#x14 x2

I threw in some EZ Bar Curls w/25lbs for 3 sets

Foam ROLL my back from yesterday… it felt so bad but I know it’s what needs to be done.

Gym Session rating 6.5/10

Maybe next time when i plan on doing one of these Bodybuilder type workouts (light weight/high reps) I’ll plan it out more thoughtfully and have more volume. Anyway, good day to you sirs and siresses

299

Sup t-nationers!

7/7/2014

Afternoon workout

21 mins of
5 pullups
3 handstand pushups
10 pushups
15 squats

at set 8 i started doing 3-5 toes to bar in place of the pullups

I dunno how many sets i got in…I was actually able to induce that weird transcendent state of being where you kinda forget what’s going on and what you’re doing…might have been the lack of carbs.

P.M. workout

Deadlift
135x5 normal grip
135 x3 snatch grip
225x3 snatch grip
225x2 snatch grip
315x1 normal double overhand grip
315x1 snatch grip
405x1 normal switch grip
475x1 normal switch grio
495x1 with straps
405x1 normal switch grip

Snatch grip Romanian DL
405x1 (normal grip so i guess the title is lying, snatch grip through the rest of the sets from here)
315x5
315x3

Back was fried.

C2 rower
2 mins at a steady pace (1100 cals/hr-1300 cals/hr)
1 min rest
2 mins at a steady pace (1100 cals/hr-1300 cals/hr)
1 min rest
2 mins at a steady pace (1100 cals/hr-1300 cals/hr)

then i walked myself outta the gym and stretched my back (traction and static stretches)

Macros are pretty much low right now so i’ll go ahead and list what i ate today

2 scoops protein powder
Beef and 1/2 cup rice
2 pork ribs
2 tbsp peanut butter.

idk what that comes out to be but i’ll find out soon.

Thanks for reading!

300

7/7/14 macro breakdown

Calories
2168
Carbs: 146
Fat: 95
Protein 180

7/8/14 Workout
Focus: Minimal Rest (20-30 Secs between non compound movements) and mind muscle connection type steez.

Foam Roll Back from yesterday just to make sure it’s nice and loose. No DOMS due to foam rolling and stretching pre and post workout (respectively) yesterday.

DB OHP
50# x10

Seated DB OHP
60# x10
75# x10
75# x10

Chinese Side bends
60# x10 each side
60# x10 each side
90# x10 each side
90# x10 each side

HS Diagonal Row
1 plate x10
2 plate x10
3 plate x10 (1 arm at a time)
3 plate x10 (1 arm at a time)

Roman Chair Leg lifts
90# x5
BW x7
90# x5
BW x7
90# x5
BW x7

Pullups / Dips
BW x7 / BW x10
BW x7 / BW x10
BW x7 / BW x10
BW x7 / BW x10

Squats (high bar, no belt…i don’t own a belt but i kinda want one of those inzer lock belts…we will see)
135x10
225x10
315x3
315x4
315x1 (pause for 4 secs)
315x1 (pause for 5 secs)
315x1 (pause for 7 secs)

HS Seated Crunch
55#x10
115#x10
155#x10
155#x10

Feeling nauseous the entire workout. Pre workout meal was about 25 grams of carbs and 15 grams of plant fats (peanut butter dairy stuffs)

I got in and out of the gym in about 50-60 mins.