DeltaOne's Log

Training Training Logs
61

June 28, 2010

No Insert/Extract for me, until I set a big milestone on all my PRs.

Strength: Chest, Biceps and Calves

  • Flat Bench Press 132x5, 132x5, 154x5, 154x5, 176x5, 176x5

  • Weighted Dips 55x5, 66x5, 66x5, 77x5, 77x3

  • Shortened ROM Pullover 54x12, 54x12, 54x12

  • Incline Curls 79x6, 79x6, 79x6

  • Hammer Curls 88x6, 88x6, 88x6

  • Smith Machine Calf Raise 110x20, 110x20, 110x20

About Today: Halfway through the bench press, my hamstring cramped up so bad I’m still limping . I gotta start doing more Ham work other than Good Mornings and Romanian Deads. If my gym had a GHR I bet I wouldn’t be having this problem, so I’ll probably be doing my Ham Raises on the Pulldown machine.

I’m finally getting a bit stronger on the bench. Hooray.

62

June 28, 2010: Training

Dragged my homemade sled in the morning, 191 pounds for 200 yards and back 5 times.

Strength: Shoulders and Core Section

  • Military Press 88x5, 88x5, 110x5, 110x5, 132x5, 135x5
  • DB Seated Press 88x10, 88x10, 88x10
  • Cable Side Raises 2 machine plates for 10 reps 3 sets
  • Rear Delt Work 3 machine plates for 10 reps, 3 sets

Then I did

  • TGUs 35x10, 35x10, 35x10
  • Plate Choppers 44x10, 44x10, 44x10
  • Hang Cleans 110x5, 132x5, 132x5

The Cleans aren’t really core work but I felt like doing them. After training I was invited to a BJJ class, so that probably counts as 1 hour of cardio.

About Today: I’m doing something wrong in the Military Presses as my shoulders are hurting a bit. I’m slowly adding more weight to the bar but I gotta check my form ASAP.

Fuel: Back to Clean-Bulking

Meal 1: 3 boiled Eggs with slices of Ham

Meal 2: Tons of Sushi, raw salmon and squid, shrimp too.

Meal 3: One small subway sandwich, double chicken breast, a lot of salad and no dressing.

Meal 4: Two Scoops of Whey and One Scoop of Dextrose

Meal 5: Two Scoops of Whey and Two Scoop of Dextrose

Meal 6: One Scoop of Whey and 5g of Creatine

Meal 7: PIZZA! (Yuck, I dislike pizza, seriously)

63

June 30, 2010

Sled drags in the morning once again. I plan to start running hills or rucking, my sled isn’t going to last long.

Strength: Arms

  • Close-grip Bench Press 132x5, 132x5, 154x5, 154x5, 176x5, 176x5

  • Weighted PG Pull-Ups 202+60x5, 202+60x5, 202+60x5, 202+60x5

  • Weighted Dips 202+66x5, 202+66x5, 202+77x5, 202+77x3

  • Heavy Triceps Extensions 110x6, 110x6, 110x6

  • Rope Pressdown 3 sets, 10 reps with 11 machine plates, about 121 lbs

  • Preacher Curl 79x6, 79x6, 79x6

  • Incline Curl 79x6, 79x6, 79x6

  • Reverse Curl 57x6, 57x6, 57x6

About Today:

Sled drags are a pain do to, you just wanna drop and puke. Arms day is ok, but I’m kinda getting annoyed with curls. Dunno, they lack challenge.

Fuel:

Meal 1: One big ham sandwich, sprouted grain bread, one cup of low-fat Yogurt, Milk and natural Orange Juice, 2 fish oil .

Meal 2: Steaks, potatoes, tons of salad with tons of salad and some fruits. 2 Fish Oil.

Meal 3: One cartoon of Milk with a serving of fruit.

Meal 4: 2 Scoops of Whey, 1 scoop of Dextrose.

Meal 5: 2 Scoops of Whey, 2 scoops of Dextrose.

Meal 6: 1 scoop of whey and 5g creatine

Meal 7: More Steak, potatoes, salad and some kind of vegetable soup. 2 Fish Oil

Bedtime: 3 ZMA

64

July 01, 2010

Squat rehab day today. I want to avoid heavier loads until the cramping on my calves and hamstrings come to an end, I’ll play the safe hand here and work on my form until I can get this imbalances fixed.

Strenght: Legs and Core Section

  • Back Squats: 220x5, 220x5, 264x5, 264x5, 308x5, 308x5

  • Half-Sumo Deadlifts 220x5, 220x5, 264x5, 308x5, 308x5, 352x5

  • Ham Raises BWx6, BWx6, BWx6, BWx6

  • Good Mornings 88x6, 132x6, 154x6, 154x6

  • Cable Woodchoppers 3 sets with 5 machine plates

  • Dragon Flags BWx6, BWx6, BWx6, BWx6 ( 5 second eccentric )

  • Plate Choppers 44x12, 44x12, 44x12, 44x10

About today:

Worked on my squat form. I didn’t realized I wasn’t keeping my upper back tight and arching my lower back enough, glad I took this approach. I didn’t realized how weak my hams were until I did the Ham Raises, it felt like someone was hooking a chain to the muscle and pulling it every time I lowered myself.

Fuel:

Meal 1: Big ham sandwich, whole grain bread. Orange juice, milk, and a serving of fruit. 2 fish oil

Meal 2: Two big steaks, rice, mashed potatoes and a ton of salad. 2 fish oils

Meal 3: Ham with whole grain bread.

Meal 4: Bananas, two scoops of Whey, two scoop of dextrose

Meal 5: Two scoops of Whey, one Scoop of Dextrose

Meal 6: Two Scoops Whey and Creatine

Meal 7: One big Subway sandwich, Dave Tate’s style, whole grain bread, double chicken breast, tons of saland and no dressing. 2 fish oils.

Bedtime: 3 ZMA and some other herbal sleep med.

65

July 02, 2010

Insert: Repeat 3 times

30 Wide Grip Pulls
60 Leg Tucks
30 BW Dips
60 Leg Tucks
Sprint 400m
60 Leg Tucks

Side note: Why the hell I started reading Alpha’s log ???

Strength: Chest and Back
No Weighted Pulls for me today, especially with that Insert.

  • DB Bench Press 132x5, 132x5, 154x5, 154x5, 176x5, 176x3, 198xfail

  • Floor Press 132x12, 132x12, 132x12, 132x12

  • Barbell Rows 110x10, 110x10, 132x10, 132x10, 154x10

  • Kroc Rows 66x20, 88x20, 110x20, 110x20,

Extract:

Farmers with 110 lbs
TGUs
Plate Choppers

About today:

I died on the Insert, got buried on Strength, and somehow died again on the Extract. I wonder if I’m gonna need my sleep aid meds today.

My shoulders are sore and hurting a bit. Did some contrasts on them earlier but that didn’t work. Glad they didn’t stop me from training, one lost day is one lost opportunity to evolve and get stronger.

Hams are also sore, my foam roller is too beated up, I gotta get a PVC pipe, so until then, nothing but stretching.

Fuel:

Meal 1: Boiled Eggs with Ham and a Cartoon of Milk. 2 Fish Oil

Meal 2: Chicken Breast, cooked vegetables, boiled beans. 2 Fish Oil

Meal 3: Milk, ham, apples

Meal 4: Two Scoops of Whey, one Scoop of Dextrose

Meal 5: Two Scoops of Whey, Two Scoops of Dextrose

Meal 6: One Scoop of Whey and Creatine

Meal 7: Subway sandwich, whole grain bread, double chicken breast, tons of salad, no dressing.2 Fish Oil

66

Today, I had a strength coach look into what I’m doing. It seems I’m overstimulating some muscles and neglecting other ones.

The ACTUAL reason I can’t bench more is because I actually have a weak chest and triceps and a strong front delt, and the bench is actually a triceps/front delt exercise. For the Squat, the problem is the same thing I diagnosed earlier, weak Hams and Glutes, which are the ones actually holding me back on the Deads, if put together with my weak lower back.

What I’ve been doing wrong is, I’ve been trying to target these imbalances with heavy weights, and since these muscles are weak, they’re just going to allow the stronger muscles to take over. I’m also neglecting the work my lower back needs and the neglecting some attention to the triceps as well.

The good things are, I actually got a few stuff right. The weighted dips were a good idea, since it works both the chest and the triceps, and transfers nicely to the bench, that’s why I saw a slight increase on my bench after a while. My arms did respond well to the high volume work I did some weeks ago, but my biceps, which were actually the weak point, are becoming the strong point, while my Triceps are not. That’s why my Weighted pulls matched my Weighted Dips.

What I should be doing, is focusing on getting these areas stronger by adding one high-volume/isolation work day for every weak muscle, instead of two heavy pressing/lifting days. So instead of two bench days, I’ll do one heavy bench day, and one high-volume chest day. The same for the quads and hams.

Later I’ll post how to the actual program will look like.

For GPP I should be doing sled drags, hill sprints, rucking, before or after weight training, but the Insert/Extract work was remarked as a good idea.

67

This is actually the original program that I had put together, but it was tweaked and morphed and underwent a boob-job. Now it’s sexy.

Monday:Chest ( Heavy Pressing ), Biceps and Calves

  • Flat Bench Press

  • Weighted Dips

  • Floor Press

  • Reverse Curls

  • Chest Supported Hammer Curls or Incline Hammer Curls

  • Heavy Smith Calf Raises

  • Ab or Oblique

Tuesday: Quads, Hams, Shoulders ( Heavy Pressing )

  • Box Squats

  • Romanian Deadlifts

  • Ham Raises

  • Military Press, Standing or Seated ( Lower Back factor )

  • Dumbbell Press

  • Upright Rows

  • Ab or Oblique

Wednesday: Arms

  • JM Press

  • Weighted Pulls

  • Heavy Weighted Dips

  • V-Shaped Bar Extensions

  • 21’s ( whatever that is )

  • Incline Curls

  • Ab or Oblique

Thursday: Legs, ( High-Volume ) Traps

  • Back Squat drop sets

  • Walking Lunges

  • Hang Cleans

  • DB Shrugs

  • Chest Supported Row Shrugs

  • Ab or Oblique

Friday: Chest, Back ( High Volume )

  • Weighted Dips ( high reps )

  • Triple Dumbbell Press

  • Fly Aways

  • Pull-Ups

  • T-Bar Rows or Chest Supported Barbell Rows

  • DB Rows

  • Lower Back Work

Saturday: Shoulder and Traps ( high-volume )

  • Military Press, Seated or Standing

  • Lateral Head Isolation

  • Front Head work

  • Rear Delt work

  • Seated Face Pulls

  • Barbell Shrugs or Power Shrugs

Edit: I wasn’t supposed to do this, but I tweaked this program. It seems kinda pointless doing all that volume on high intensity days, and doing lockout work like Floor Presses when I don’t have trouble locking out.

68

My hair caught fire yesterday, but it has nothing to do with the 4th of July fireworks. Just a domestic incident. I guess I’ll have to keep a hat on until it grows back.

July 5, 2010: Chest Heavy Pressing Day

  • Bench Press 154x5, 154x5, 176x5, 176x5, 198x5, 220x1+fail ( near death experience )

  • Weighted Dips 55x10, 66x8, 77x5, 77x5

  • Plate Choopers 44x12, 44x12, 44x12

  • Weighted Sit-Ups 44x20, 44x20, 44x20

  • Reverse Curls 50x10, 50x10, 50x10

  • Incline Hammer Curls drop sets 88x6, 79x6, 70x6

About Today:

Today, while benching, my spotter got distracted with the cute ladies doing kickbacks and didn’t notice as a fat guy bumped hard on the side of the barbell and the thing collapsed on my chest, I stayed there a good 30 seconds trying to wrestle the thing off until he woke up and gave me a hand. I hate not having training buddies, or clones… or evil clones… or thousands of evil clones.

Tried not to rest too much between sets. I realized I was taking to much time in each training session, I’m trying to kept the time under 60 minutes. Drop sets really hurts, I’m looking forward to do Squat Drop Sets, which reminds me that tomorrow is Box Squat day, I’m really looking forward to try them as well. They look fun and painful.

Fuel:

Meal 1: 1 bowl of Corn flakes, 2 boiled eggs with ham, milk and 2 fish oils.

Meal 2: Fruits, tuna.

Meal 3: 2 steaks, rice, and tons of salad.

Meal 4: Fruits, milk, ham.

Meal 5: 2 Scoops of Whey, 1 Scoop of Dextrose

Meal 6: 2 Scoops of Whey, 2 Scoop of Dextrose

Meal 7: 1 Scoop of Whey, 5g of Creatine

Meal 8: What’s left of the steak, possibly rice and MOAR SALAD!

69

July 06, 2010

Woke up with a terrible headache, couldn’t get a good night of sleep, so no sled drags today.

Strength: Legs and Shoulders

  • Box Squats 176x5, 176x5, 220x5, 220x5, 264x5, 264x5

  • Romanian Deadlifts 176x5, 220x5, 220x5, 264x5, 264x5

  • Ham Raises BWx6, BWx6, BWx6

  • Military Press 110x5, 110x5, 132x5, 132x5, 145x3

  • DB Press 97x10, 97x10, 97x10

  • Seated Face Pulls 3 sets, 10 reps, 10 machine plates

  • Plate Choppers 44x10, 44x10, 44x10

  • Weighted Sit-Ups 44x20, 44x20, 44x20

About Today:

I really liked the Box Squats, there’s no way I can cheat on the ROM and I liked that you really need to explode after siting down, otherwise you can’t get that weight off you. A day without squats isn’t a day worth living.

70

Fuel:

Meal 1: A small piece of Meat, 1 egg, normal bread and milk

Meal 2: Fruits

Meal 3: Chicken breast, rice, and saland.

Meal 4: Fruits, milk.

Meal 5: 2 Scoops of Whey, 1 of Dextrose

Meal 6: 2 Scoops of Whey, 1 of Dextrose

Meal 7: 1 Scoops of Whey, 1 of Dextrose

Meal 8: Tuna, rice and salad.

Random Notes:

I wrote a little rant, but it turned out to be a little bit bigger than I intended to, but if I see it worthy after reviewing it, I’ll post it right up.

71

Couldn’t sleep, headache again, sinuses are killing me, I’m probably coming up with a bad flu. I was also attack by cockroaches on the gym, little bastards jumped me on the locker room, one even managed to get into my shoe, ain’t life great ?

July 07, 2010: Arms

  • Weighted Pulls from dead hang 202+44x5, 202+44x5, 202+55x5, 202+55x5,202+55x5

  • JM Press 110x5, 110x5, 132x5, 132x5, 132x5

  • Weighted Dips 202+55x10, 202+55x10, 202+77x5, 202+77x5

  • V-Shaped Bar Extension 3 sets with 11 machine plates

  • 21’s 44x21, 44x21, 44x21

  • Incline Dumbbell Curls 79x6, 79x6, 79x6

  • Back Raises with a 44lb plate on my back

About Today:

Is difficult to get the form on the JM Press but I felt my Tri’s working there. The 21’s are the most boring curls I ever did, and I won’t do them again so soon, I didn’t even felt my biceps working, they may work for some people but for me they just gave a bad pump, I’m going back to the inclines and preachers.

72

“Man is a pupil, pain is his teacher.”

-Alfred de Musset

July 08, 2010: High Volume Legs, Traps

  • Back Squat drop sets, Olympic Stance

242x8/220x8/176x8/132x8
242x8/220x8/176x8/132x8
242x8/220x8/176x8/132x8

  • Hang Cleans

110x5
110x5
110x5

  • DB Shrugs

66x20
66x20
66x20

  • Chest Supported Shurgs

88x10
88x10
88x10

  • Walking Lunges

110x 20 meters
110x 20 meters
110x 20 meters

About Today:

THE PAINNNNNNNNNNNNNNNN. IT BURNS!

I fell like 300 elephants ran me over and stomped my legs.Off to contrast shower and ice therapy, otherwise I doubt I’ll walk tomorrow.

73

July 09, 2010: Chest and Back

  • Triple DB Press

105x12/105x12/105x15
105x12/105x12/105x15
105x12/105x12/105x15

  • Fly Aways

79x15/79x15/79x10
79x15/79x15/79x10
79x15/79x15/79x10

  • T-Bar Rows

154x12
154x12
154x12
154x10
176x8

  • DB Rows

52x20
88x20
110x15
132x15
154x8

Then I did a giant set of

  • Smith Calf Raises 110x20, 110x20, 110x20, 110x20
  • Plate Choppers 44x10, 44x10, 44x10
  • Cable Woodchoppers

All done under 60 minutes.

About Today:

A group of scrawny 16 year old kept trying to take the plates out of my bar on the T-Rows, which cause me to snap on them after the third time, they left the gym and I proceeded with my training. Nothing but a day of hard work to make you scary to others.

Fuel:

Meal 1: Milk, whole grain bread ham sandwich, and 3 bananas.

Meal 2: Meat, mashed potatoes and salad.

Meal 3: Another Ham sandwich and some bananas.

Meal 4: 2 scoops of whey, 1 scoop of dextrose

Meal 5: 2 scoops of whey, 2 scoops of dextrose

Meal 6: 1 scoop of whey, 5g of Creatine

Meal 7: Big Subway sandwich, double chicken, double cheese ( I need a treat ), salad and no dressing.

74

“Life is too short to have a neck” - Jim Wendler

July 10, 2010: Shoulders and Traps

  • Standing Military Press

110x5
110x5
110x5
135x5
135x5

  • Front Raises

44x12
44x12
44x12

  • Leaning Side Laterals

17x8/22x8
17x8/22x8
17x8/22x8

  • Bent over Side laterals

17x12
17x12
17x12

  • DB Shrugs

105x20
110x20
110x20

  • Seated Face Pulls

11 machine plates, 12 reps, 3 sets

About Today:

Shrugs are simply the best exercise on the world. You can go heavy, you can do high reps and you get big traps. Today’s quote fits here. I don’t respect a man who never shrugged in his life.

75

good one delta. If you haven’t read this http://www.elitefts.com/documents/the_yoke.htm then it’s about time.

76

"He who is not courageous enough to take risks will accomplish nothing in life. "

-Muhammad Ali

July 12, 2010

Strength: Chest, Biceps

  • Bench Press
    154x5
    154x5
    176x5
    176x5
    198x3
    198x3
    220x2

  • Weighted Dips

    66x5
    66x6
    77x5
    77x5
    88x5
    88x5

  • DB Row
    66x15
    88x15
    110x10
    132x8

  • Reverse Curl
    57x8 x3

  • Hammer Curl
    79x8 x3

  • Plate Choppers
    44x12 x4

  • Cable Woodchopper

About Today: Since I wanna improve my DB Row and upper back strength, I included the row on this day. Finally making visible progress on the bench.

77

[quote]halfbreed wrote:
good one delta. If you haven’t read this http://www.elitefts.com/documents/the_yoke.htm then it’s about time. [/quote]

Ha, that was actually one of the first articles I read when I discovered the EliteFTS website. Jim Wendler is the biker wizard of doom everybody should be listening to. :smiley:

78

“Strength is more useful than weakness.”

-Jim Wendler

July 13, 2010: Training

Strength: Legs and Shoulders

  • Box Squats
    176x5
    220x5
    220x5
    264x5
    264x5
    Add a belt:
    308x3( fail)
    308x2( fail)

  • Deadlifts

    220x5
    265x5
    265x5
    308x5
    330x5

  • Ham Raises

BWx6
BWx6
BWx6

  • Military Press

88x5
88x5
110x5
110x5
135x3
135x3

  • DB Press

110x10
110x10
110x10

  • Plate Choppers

24x12
24x12
24x12

  • Standing Smith Calf Raises

110x20
110x20
110x20
110x20

About Today:

The reason because I suck at my Military Press is my lower back. I found this out after I saw I had trouble lifting 110 standing, but when I sat I lifted 110 easily FOR REPS. Once again this injury is slowing my progress.

79

â??Knowing others is intelligence; knowing yourself is true wisdom. Mastering others is strength; mastering yourself is true power.â??

  • Tao Te Ching

GPP: Sprints

Sled broke down, until I get enough money to buy a prowler or another sled I’ll do what I can, this morning I did something like this:

200 sprint
1 min walk/jog
200 sprint
1 min walk/jog
200 sprint
1 min walk/jog
200 sprint
1 min walk/jog
200 sprint
1 min walk/jog

The target distance was 2000 meters, but I managed only 1000.

Strength: Arms

  • JM Press

132x5
132x5
154x5
154x5

  • Weighted Pulls

205+70x5
205+70x5
205+70x5
205+70x5

  • Weighted Dips

205+90x5
205+90x5
205+90x5
205+90x5

  • V-Bar Extensions

All the plates in the machinex12, 3 sets (I dont like machines but Im felling awesome )

  • Overhead Extensions

100x15
100x15
100x15

  • Back Raises

45x10
45x10
45x10

About Today:

I’m feeling awesome for using all the weight in the machine for the V-Bar Extensions, and I realized I’m running out of weight, to get a heavy DB I have to slap together a bunch of plates in those adjustable bars, and that’s really a pain, since the plates have those stupid holes for easier grips, it makes them bad to hold while doing exercises like Overhead extensions. I see myself soon using 45’s for DB Rows, and I wonder what will I do when I’m over 400 pounds on the deads and there’s no more room on the bar for all those 45’s, since that`s the heaviest plate in my gym.

Time to get a job and join a better gym.

80

Internet connection being a bitch lately, I don’t know when I’ll be able to log on again but I’ll do my best to update this log, until then I have to hope that the cablecompany will show up and fix stuff.

Anyways, I’m trying my best to put some money together and join a better gym, I subscribed to that “win a free prowler” thingy on EliteFTS, and I’m thinking of going to the US again, get a job and train for some months (luckly, years ) on a hardcore PL gym. Although I still don’t know if my stuff is Strongman or PL.

Here’s yesterday entry with today’s:

July 15, 2010: Legs

  • Olympic Stance Squats

245x10, 220x10, 176x10, 132x10
245x10, 220x10, 176x10, 132x10
245x10, 220x10, 176x10, 132x10

  • Hang Cleans

132x5
132x5
132x5

  • DB Shrugs ( total weight )

110x20
110x20
110x20
110x20

  • Chest Supported Shrugs

132x15
132x15
135x15

  • Walking Lunges

110x 20m
110x 20m
110x 20m
110x 20m