Cut Up or Shut Up

Training Training Logs
21

okay, have been ignoring the log for a couple days takin care of some business. I did get in the workouts tho
yesterdays workout was in the morning. I woke up early and couldn’t get back to sleep so i headed to the gym.

8/24/2011

shit.

i forgot what i did

Wait. I remember.

Front squat.
135lbsx10
225x3
225x3
225x3
225x3

Front squat holds
335x 30 secs. for 3 sets

Pullups/Dips
BWx10/BWx10
45x10/45x10
45x10/45x10
45x10/45x10
BWx14/BWx21

luggage carries/One-arm DB rows/Dips

145x10each side/110x10each side/BWx14
145x10/110x10/BWx14
145x10/110x10/BWx21

Peace gym.

This day’s metabolic conditioning came in the form of a nice long bike ride. I got a hold of a pretty sweet road bike so a friend and I raced each other through the backroads for about 5 miles. good stuff.

Breakfast

7 eggs, 1/2 cup oatmeal, 1 package bacon
green tea

Dinner

pizza, nachos, beer, truffle fries, 1 slider.

I guess this will have to count as my carb-up day.

22

8/25/2011
morning workout:

Bench press
135x10x3
225x7
225x7
225x7

Close grip incline Bench press

135x10
135x10
135x10

DB Flys/Seated DB curl
35x10/35x10
35x10/35x10
35x10/35x10

Seated cable rows/pullups/Cable tricep pushdowns

140x10/BWx10/70x10
140x10/BWx10/70x10
140x10/Bwx10/70x10

30 sec rest between circuits

weighted hangin leg raises/Cable wood-choppers

65x10/35x10
65x10/50x10
65x10/50x10

Metabolic conditioning:

4~ miles of Bike sprints or aprox. 1 hr.

Breakfast
5 eggs. oatmeal. carrots. beef. green tea. food coma…

Supposed to go on a run with a friend tonight. I’m gonna show her what intervals are all about. kekeke. Will write about it later tonight. Thanks for reading!

23

Sup T-Nationers

8/28/2011

Deadlifts

135x10
225x10
315x10
405x2…tweaked my back. So i stopped here

Pull-ups

50x10
repeat 3x

Dips

60x10
repeat 3x

Not happy with this workout on accounts that I tweaked my back deadlifting. I was trying to put it down slower than usual (which is just me basically dropping it) for no reason at all. There were a lot of people in the gym today so I guess I didn’t want to look like a jackass who’s dropping weight. Anyway, Eff looking like a jackass cuz now i feel like shit. I’ll go for a run later tonight.

But for breakfast I ate:

1/2 pack of bacon
4 eggs
1 cup (cooked measure) rice.

good stuff.

Peace out, thanks for reading

24

Alright T-Nationers, after that sorry-ass deadlifting session, my back was killing me. That night I ended up goin for a little interval run…

8/28/2011

Interval run

75% faster portions for about 300 meters
25% slower portions for 50 meters
repeat 7x

I remember a track workout back in the day that almost made me throw up. it was a 400 m sprint with 60 sec rest in between each sprint repeated about 8 times. I think i might repeat that but with less rest. 45 secs or so since i’m a little older and a little stronger.

No gym yesterday but there was a nice 5 mile bike ride that I turned into an all out sprint on account of my sweet road bike.

Today’s workout looked like this:

8/30/2011

CG incline BP
135x10
155x10
185x7
135x10

Front squat
135x7
185x7
225x7
255x3

Baby circuit

OHP/Front squat/Pull-up
135x5/135x7/BWx10
Repeat 3x and then

Peace out of the gym cuz there were too many mofo’s in there.

Afterwards, I ate:
1/2 cooked oatmeal,
4 eggs scrambled with:
1/2 onion,
bell pepper
washed down with
green tea.
Gross.
Never again.

As far as progress is concerned, I can see the little striations between my pectorals. Lats are looking bigger. Outline of pectorals around the lateral edges are coming along nicely. Abdominals are meh. It seems that fat loss occurs around abdominals and only when I push my body really hard, do they start peeking out. Slightly satisfied with progress so far. Will do 1 heavy lift and 2 circuits as far as weight is concerned. And then will continue with my progress running intervals either through bike or most likely, running. No news on back cuz keep forgetting to ask girl to take pics. Will do when i remember. Not concerned due to the fact that i’ve worked out my back either directly or indirectly every workout since about 2 weeks ago through pullups, rows or deadlifts. Welp, that’s it for now.

Peace out every1

25

Sup T-Nationers,

Interval run

8/30/2011

400 meters at 80-85%
Jog 25 meters

Repeat 6x

Noice! This run sucked in the best way possible. I left the track sweaty and pleased.

Weights

9/1/2011

DB BP

(Weights are indicative of each hand as you’ve probably guessed)

70lbsx10
70x10
100x7

These felt pretty awesome. I usually use DBs on a bench for flyes but doing straight up bench pressing was a good change. I felt my stabilizer muscles, particularly my effed up rotator cuff with screws in it, working. Not bad. I’ll have to repeat these in the near future

Okay, brain fart…wtf did i do next.

Standing Overhead Press/Pullups

135x5/BWx10

Push press/Pullup

135x5/BWx10
205xMISS
205xMISS
185x3/BWx10
195x2/BWx10

SOHP/Pullups

135x5/BWx10
145x5/BWx10

I think i’m doing too much of these things…

Hanging leg raises/Cable Golf swing/Cable Axe chop

50x10/42.5x10/42.5x10
50x10/47.5x10/47.5x10
50x10/47.5x10/47.5x10

Then I peaced out of the gym on accounts of me being a sweaty bastard that attracts too much attention. Really have to invest in a towel or a hoodie of some sort to wear while training.

Interval run tonight.

As far as fuel. Ate a shitload of chicken the night before, made some bomb chicken soup the next day
which i will document on here because I want to remember how the hell i made it.

1 tomato
1 onion
1 bell pepper
1 chicken skeleton
garlic
3 carrots
3 celery
1.5 cup white rice
??? water

saute onion in bacon and chicken grease, add chopped tomato and chopped garlic. Add carcass. pour water. add 2 celery
fuck. i’m lazy to type the rest out…
meh. boil for 2 hours at low-medium heat. cut up leftover chicken(preferably dark meat) into cubes. dice bell peppers, chop carrots and rest of celery. add rice. wait 30 mins. add veggies. add chicken. eat. sleep.

Interval run tonight, peaceeeee till then.

26

Wsup muthasuckas. Here’s my stinkin log for your enjoyment

9/1/2011

Interval run

300m@85%
75m@25%

Can really feel my work capacity increasing. This particular workout template used to gas me but this time, it was delicious carrot cake. This means I have to either run more, or run faster i’ll probably up the tempo on occasion to full out sprints or just below that.

9/2/2011

21 mins elliptical fasted

Drank some weight gainer that has basically all the essential nutrients in a breakfast (60g Carbs, 24g protein, leucine valine and all that other stuff you find in eggs, plus some creatine). Then i started lifting.

CG Incline BP

135x10
185x5
205x2
205x2
185x5
135x14

Felt good. On the 205, some guy said I looked like i was about to die and that he was contemplating on spotting me…ludicrous. i did another set just to show him that i didn’t need any help.

seated cable rows/pullups

140x10/BWx10
180x10/BWx10
200x7/BWx10

BO DB rows/Dips

110x10 each side/BWx10
repeat 3x. Last set of dips went to 21 reps

Workout felt okay. I feel like i’m putting in less effort into the weights as far as volume goes. I’m slackin off. Fuck. Overtraining? I’m not sure but Sunday will be my rest day where I just veg out.

Progress at this moment is okay. I’ll just measure in an unscientific way but at this point, i can grab about a handful at my love handle/suprailliac crest. half a handful on my lower abdomen. I am progressing but it seems that this is taking too effin long.

Tonight, I will eat massive amounts of meat and will be a generally bad house guest. I’ll bring them a six pack and probably some sausages to make up for all the food I’m going to eat. Can’t wait.

27

Tnationers, let me tell you a little bedtime story

first, i woke up, went for a 40 min fasted run and then went home.
i ate 3 eggs and 1/8 cup oatmeal

then, later that afternoon, I went to the gym to lift weights.

9/4/2011

Deadlift
225x5
225x5
315x5
405x1
405x1(belt and strapped)
455x1
485x1
7 mins of 365lbs
i think i got in 14 reps so it was decent.

core cable rotation/pullups
37.5x7eachside/BWx10
repeat 3x

hanging straight leg raises/hanging oblique crunches/pullups
BWx14/BWx14/BWx10

Good workout. DEadlifting makes me happy,so happy that i decided to go on an interval run. I had a friend run with me so that helped push my speedup.

Interval run

400m@90%
90 sec rest
repeat 4 times.

Not so happy with thisone. Was gassing but that was due to the increased speed. Will keep the speed the same but increase repetitions.

Then i ate stir fried veggies with 3 eggs.

Okay, story is over. Gnight!

28

Sup T-Nationers,

9/5/2011

Kayak rows
37.5x7 (left, front, right)
x3 sets

Strict Military press(OHP)
135x5
135x5
155x3
155x3
165x2
165x2

Push press/Javelin Press/Pullups
205xMiss/45x7each side/BWx10
185x3/45x7/BWx10
185x3/45x7/BWx10

aaaaand that’s it!

This workout looks sorry but it got a good sweat out of me. Still, I know i could’ve done more. But, but, but, the gym closed so it’s a legitimate reason to puss out. I will make up for yesterday’s lack of volume in today’s workout.

29

Workout for yesterday

9/6/2011

Front squat

135x5
185x5
205x5
225x5
245x5
275x5(with belt)
135x14

I had to use a belt on the last heavy set since my back was still a little sore from the deadlifts two days ago. It didn’t help that the day prior, I did standing overhead presses/push presses so i haven’t given my back a day to rest yet.

Pullups
BWx21
BWx14

I’ve come to the conclusion, after reading and hearing the same piece of advice from differing sources, that to become better, you must work on your weakest part and mine is arguably my shoulders. I feel that my squat is strong, so is my deadlift, but taking a glance at me, I doubt that i look like someone who can deadlift as much as I do. Although I’ve always been a fan of the concept of not looking like you can do much but actually being able to do it, I must admit that my weakest body part in relativity, are my shoulders.

I haven’t trained them as hard as my other body parts since my surgery several years ago, but i feel that I’ve recovered fairly well and now i can start hammering them again with little to no pain or fear of recurrence. Tonight’s workout will therefore, focus on my shoulders, with the military press/push press being the key exercise and the rest coming in the form of different raise variations. I will also throw in some javelin presses (if there aren’t too many mofo’s in the gym) and some heavy shrugs, which i never do. So until then, peace out T-Nation.

30

Typing from phone. Will keep it short

9/8/2011

4 min treadmill warm-up

Military press
135x7
155x5
135x7

Push press

185x3
205xmiss
185x2
hanging Scapular retraction bwx5
Push press
205x1

Db curls/db rows/bb military press/shrugs
30x10 each side/40x10each side/70x8/45x10 each side
Repeat 4 x

cable rows/ dips/ pull ups
100x10/BWx10/BWx10
Repeat 4x

Tuminello submission complex
45 x 4 sets
60 secs rest between

2 suicides consisting of 4 cones spread over half a basketball court

Then.

Death…

Goodnight all.

31

here’s the workout for
9/9/2011

pullups
BWx10x5

CG incline BP
135x10
185x3
185x3
135x14

OHP
135x5
155x5

Suitcase carries
145x10 each sidex3

It’s funny how life works. The day I make a commitment to get my shoulders to catch up to the rest of my body, my shoulder starts hurting again. Oh well, that’s life. Will use less overhead pressing exercises for now until the pain goes away and will substitute all of the raise (front, side, rear) variations. Have a good rest of the weekend!

32

hey all,

hit up a new gym today with a friend. She was all into the whole elliptical thing so i decided to give it a try

21 mins elliptical

then she asked me to show her a workout and i did. She ended up almost passing out. I, on the other hand decided to keep it nice and easy for today

Deadlift
225x5
225x5
315x5
315x5
405x1

Pullups, max reps
BWx22

Machine row
90lbs each sideX10
135x10
180x7

Landmines
45x10 each side
overhead press with landmine set-up
45x7

Noticed that my shoulder is still pissing me off while doing the last exercise. Kinda pissed. I’ll look back on my old rehab exercises and modify a couple of those so to strengthen my shoulder girdle. I miss overhead pressing. I will run tonight since volume wasn’t that great.

33

I’ve ignored this log for far too long. I guess this can count as my rest week since that’s exactly what i’ve been doing. Nothing at all for 2 or 3 days straight with just eating kept at moderation. Carbs are about normal but will resume the same eating 2 times a day thing starting today.

re-upped on fish oil pills.

Currently at 192lbs. Measured bodyfat% once with a handheld measuring device to guage roughly where i am at. Results?.. 16%. Meaning i have about 30 lbs of fat on me. Progress is slowly getting there so i’m happy. No losses in strength so far so that’s a good thing as well.

I’m going to set a goal for 10% body fat so minus 10 more lbs of fat. I should be able to do that in 5-7 weeks if i keep the dieting pattern up.

As far as working out, i’ve had the chance to upgrade my road bike to an even better one and have been riding that on and off for the past 2 days. I’ve had two workouts these past 3 days. The first one looked like this:

9/17/2011

21 mins elliptical

OHP/pullups
135x5/BWx10

Push Press/Pullup
185x3/BWx10
185x3/BWx10
205x2/BWx10

Finally hit 205 off the bat with a change in leg drive. I will try for 225 tomorrow.

pullups
60x7

9/19/2011

deadlift

225x5
225x5
315x5
385x3
435x1
405x2
405x2
405x1

Complex

Powerclean
front squat
Push press
forward lunges
BO rows

135x5 each
repeat 3 times.

3 mile bike ride followed by
200meter sprints X 4 30 sec rest between
500m sprint x1…killer

and then another bike ride about 2 hours later just cuz i felt like going fast. lasted about 30 mins.

Chest and back tomorrow
push press, bench press etc.

34

Good workout today

9/20/2011

Incline bench (normal grip)/Pullups
135x14/BWx10
185x10/BWx10

Then the Hammer Strength upright rowing machine opened up and i did those instead of pullups now that i was warmed up. This machine is kick ass and allows me to really feel the stretch at the end of eccentric portion.

205x5/90x10 each arm
205x5/135x10
225x3/160x10
205x5/160x10
185x5/160x10
135x14/135x10
135x10/90x14
000x0/45x21

DB flyes/DB row
30x10/100x7 each arm
30x10/100x7
30x10/100x7

pullups/dips
60x0/60x0
BWx7/BWx10
BWx7/BWx10

Pullovers
50x10
50x10

Front Breathing squats
135x14
135x10
135x10
225x3
135x7

IDK why i did these but i just felt like throwing some legs in since yesterday’s posterior chain work was killer. I felt like i needed to hit quads and have my ab workout at the same time. Hence the breathing squats.

Hammer Strength Calf raises
150x10
405x10
405x10

100meters x 7
sprint 100 then jog 100

Looked in the mirror and it seems that my muscles are fuller but I also did gain a bit of fat that I lost the past 5 weeks.

came home, ate 2 steaks, and 1/2 head of brocolli, with some 1/8 cup of rice and 2 caps of fish oil.

effin tired. Peace out T-Nation

35

9/25/2011

Deadlift

135x5
135x7
225x5
225x5
315x5
405x1x5

Romanian Deadlift

225x5
225x5
275x5

Could possibly hit 315 if next time

OHP
135x5

Push press
135x5
185x3
205x1

OHP/Pull-ups
155x5/BWx10
155x5/BWx10
155x5/BWx10

Front Squat Iso-holds
315x30secs
375x18secs
375x18secs
375x18secs

Bulgarian Split Squats

135x5 each leg
185x5
205x5
225x3

Ended with a two 600 meter sprints at 85-90% and a 40 min walk.

good stuff. upper body tomorrow. Peace out all.

36

Cool. So I was surfing the net and found a website that contained Arnold’s supposed workout for chest and back. I didn’t follow it to the “T” because:

  1. I do not have the genetic makeup of the former governator
  2. I don’t do roids
  3. Other

Anyway, I did follow the main jist of it, and that jist was…VOLUME

9/27/2011

Incline bench press/Hammer strength pulldown
135x14/45each sidex10
205x5/90x10
205x5/135x10
225x3/180x10
225x3/180x10
225x2/180x10
135x14/180x10
0x0/135x10
0x0/90x14
0x0/45x21

Landmine/One arm push press in fighting stance with landmine set up.

45x7each side/45x7 each side
45x10/45x10…(extra reps cuz this cute girl in pink booty shorts asked me to take some plates off which, in turn provided me with extra rest and, more importantly, motivation because she proceeded to do several sets of Romanian Deads with her little pink booty facing me…muahaha)
45x10/45x10
45x7/45x10…(She left…)

Dips/Pullups
BWx10/BWx10
BWx10/BWx10
BWx10/BWx10

Flyes/BO dumbell rows
30(each hand)x10/100x10
30x10/100x10
30x10/100x10

Hammer strength calf raises
135x10
395x10
395x10
395x10

Then I peaced out of the gym.

A little spill on my current diet. I was reading that going from normal eating to extreme carb cycling is bad because there will be no more tricks in your proverbial bag once fat loss has plateaued. These past two weeks have been more lenient on the carbs but all have been clean (with the occasional beer or beers thrown in there). I hope that these two weeks will get my body used to normal eating. I have not had one day where I have been hungry for more than two hours. In the past, i used to go about 7 or eight hours between my two meals per day. Currently, i’m getting in 3 or four meals and am not gaining weight. I plan on continuing my cutting pattern soon. I hope this does sound reasonable rather than just me reasoning my behavior of eating more food. Anyway, the night is old. Goodnight everyone.

37

oooh right now i’m really missing the gym. Been studying my ass off for the past couple of days so no time for gym. the last workout was about three days ago so i’m really feenin for some iron.

10/1/2011

hammer strength pulldowns

45(each side)x10
90x10
135x10
180x10
180x10
180x10
135x10
90x14
45x21

Push press
135x5
185x3
205x2
225xmiss
225xmiss
135x5

Military press
135x5
155x5
165x3
135x5

Next time i should really go for more volume on military press. I need to really build up my shoulders and i think this is my bread/butter exercise for it.

One-arm db overhead press/Pullovers
50x10(each side)/50x10
repeat 3x

bent over db flyes…shoulder raises? idk
17.5(each side)x10
20x10
25x10

DONE!

I don’t know when my next training session will be but I’m currently coming down with flu or flu type symptoms. Winter is here. ok, peace out, thanks for reading

38

Wsup T-Nationers, this edition of “cut up or shut up” will chronicle my adventures in the gym starting with yesterday.

10/7/2011

Deadlift
135x5
135x5
225x5
225x5
315x5
385x3
435x1
455x1 (with straps)

RDL with toes on plates
315x5
315x5
315x5

OHP
135x10!!!
155x3 --
135x5 -____-

Shit, should’ve just kept the 135 on and went for more volume.

Pullup/Dip
10xbw/10xbw
repeat 3x

and then dip…from the gym

Diet is going to shitsville. eating so much rice it’s not funny. I do notice a bit of a fat gain but I plan on incorporating some sprints back into my routine.

39

Part II

10/8/2011

I forgot to mention that yesterday’s workout had a 4 mile bike ride to and from the gym…I went as fast as possible each way. I repeated this bicycling stuff for yesterday’s workout as well but went slower on the ride back.

Hammer strength Pull-down
45(each side)x10
90x10
135x10
180x10
205x5
205x3…At this point i started warming up my chest with incline Bench at 135x10
205x3…Incline 185x10
205x3…dropset the rest of these with
180x10
135x10
90x14
45x21

…VOLUME!

Incline Bench
225x3
245x1
225x3
185x5
Close grip
135x14

…not so much volume

Landmines
45x7each side
45x7
70x5
70x5

pullover/DB rows
60x10/100x10(each side)
60x10/100x10
60x10/100x21 each side

hhhmmm. satisfied.4 mi bike ride to end.

For dinner, bbq pork and squash and some bitter stuff, 1/2 cup of rice and some cake to celebrate a beloved’s birthday. eff yea.

40

Some decent lifts there man.I like how you write too, probably be one of the first logs i follow.