Desimarine89 Fat Loss Training Log

Training Logs
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Good Evening Everybody!!

I am starting this training log so I can begin taking accountability for myself. I have been training for 8 years now. Last year, I let myself go big time. Working full time and going to graduate school really kicked my ass. During this time, I ate like shit, trained with very little intensity, experienced poor sleep, basically, anything related to bloating up, I put myself through.

After reading Chris Shugart’s recent blog, I admit I am ashamed of myself, and it’s time for me to get back to what I used to be, and ultimately, surpass what I used to be. Attached are pictures of me I took this morning. I will try to find a picture of myself before I bloated up so you can see the difference.

I will post my training and my food intake daily.

If you have any suggestions on tweaking my training and food intake, feel free to post!!

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You took the all-important first step! Welcome, and and good luck sticking with it.

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Here is my training log from today and yesterday

Monday 06/08/2015
Sprints - 6 x 50 yards (walk back rest between sprints)
20 minute walk

Tuesday 06/09/2015
Power Cleans - 135 x 5, 155 x 5, 155 x 5, 165 x 3
Front squats - 135 x 5 , 155 x 6 , 155 x 6, 155 x 8
20 minute walk

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Here is my training log I will follow

Mondays - Sprints + Walk at my high school track
Tuesdays - Power Cleans + Front Squats + Walk
Wednesdays - off (go for a 30-45 minute walk)
Thursdays - off (go for a 30-45 minute walk)
Fridays - Sprints + Walk at my high school track
Saturday - Power Cleans + Deadlifts + Weighted Pull-ups + Walk
Sunday - Off ( go for a 30-45 minute walk)

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Hi everybody,

Here is my training log for today (Monday 06/15/2015)

1 ) Power cleans - 135 x 3, 155 x 3, 165 x 3, 165 x 3, 165 x 3, 170 x 3
2) Sprints - 5 x 20 (walk back rest) , 6 x 50 (walk back rest)
3) 800 meter walk

  • I took more time between each 20 meter sprint to ensure they were high-quality. As for the 50’s , the rest period was a speed walk back to keep my heart rate elevated.
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Training log Tuesday (06/16/2015)

  1. Front squats - 135 x 5, 135 x 5, 155 x 3, 165 x 3, 165 x 5, 170 x 5 (Rest 3 minutes between sets)
  2. Snatch-Grip deadlifts - 245 x 8, 245 x 9, 245 x 10 (Rest 2 minutes between sets)
  3. Glute-ham raise - Bodyweight x 10, Bodyweight x 10 (Rest 1 minute between sets)
    4A) DB incline press 65 x 10, 65 x 12 (Rest 30 seconds between each exercise in superset, than rest 1 minute between each superset)
    4B) DB shrugs 65 x 15, 65 x 20
    5A) Cable curls x 20 x 20 (just went back and forth with these, no rest, the pump was insane!!!)
    5B) Band-pull aparts x 20 x 20
    *Completed 40 band pull aparts in my warm-up for a total of 80. Doing more of these to really get my upper back strong.
  4. Walk 20 minutes
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Training Log Thursday (06/18/2015)

  1. Behind the neck push press - 135 x 7, 135 x 8, 135 x 10
  2. Power Cleans - 135 x 4, 155 x 4, 155 x 4, 155 x 6
  3. Sprints - 5 x 20 (walk back rest between each sprint) , Sprint Ladder 2 x (40-60-80)*

*Sprint 40 yards, jog all the way to the end, when you reach the end, turn around and sprint 60 yards, jog all the way to the end, when you reach the end, sprint 80 yards. Then rest 2 minutes and repeat one more time. This workout was suggested to be one of my track and field teammates from high school who ended up sprinting at a D1 university.

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Hi everybody. Been slacking on updating posts. I have been training everyday. Wake up at 430 AM, train from 5-6 then head on to work. Feel super energized

06/19/2015 - 1) Sumo Deadlifts 225 x 4 315 x 5 315 x 5 315 x 8
2) Stiff Leg deadllifts - 135 x 15, 135 x 15, 135 x 15

06/20/2015 - 1) Sprints 2 x ( 200-150-100)
2) Trap bar DL walk combo (do 5 trap bar deadlifts, then walk 15 yards) x 5

06/22/2015 - 1) Sprints 2 x (30-50-70-100)