Flow's Unflow Training Log?

Training Training Logs
21


7-1-08

Today’s motivation comes from the fact that I am privileged enough to be able to concern myself with the option of eating a sweet potato or an apple. I’d probably just eat both nowadays, but that’s not the point here :P. I have the privilege of being able to choose between foods, manipulate my own training, and even worry about such petty things as what seasoning to use on my chicken. I attribute these ‘privileged worries’ to the fact that I live in America. I dedicate the PRs I set in this training session to the people of America’s Armed Forces. They’re not mind-blowing, but they’re what I can do at this point.

Weights:
A. Overhead Press
120X4X5
These are starting to feel heavier, but, considering my 4RM was 130 last time I tested it, this is good progress. On the second set the weight drifted too far forward and I had to balance the weigh to lift it, and that turned out to be the hardest rep of any of the sets. I’m glad I’m progressing well here
**Volume PR

B. Pendlay Row
140X6X4
These were as solid as last week’s, and I did them with no cheating on the last rep of the last set. I’m definitely getting stronger.
**Volume PR

C1. Decline DB Triceps Extension
25X10,6,6
I switched to these because putting the bench on a decline keeps tension on the muscle longer, and longer TUT will contribute to greater hypertrophy and, hopefully, strength gains.
C2. Front Planks
60sX3
Timed these with a stop watch. I’ll add 10 seconds to each set next week.

D1. DB Preacher Curls
25X8X3
25X8X1 Left side only
My left arm is noticeably weaker, so I did an extra set for it.
D2. Band Face Pulls
Blue BandX15X2
Blue BandX20X1

I skipped doing more DB shrugs and opted for some front planks. I need the extra abdominal work, and I think 8 sets a week on upper traps alone is a bit much when I have other priority areas. I fucking hate abdominal training, but you gotta do what you gotta do.

Today I listened to some Korn, Coheed and Cambria, and some random radio stuff.

Really solid day in the gym.

22

7-2-08

GPP/Weights:

Dynamic warm-ups
-Walking lunges 8/side
-Band resisted glute activation blue bandX20X3
s/s
-Hip Flexor Mobilization X20X3
-Hip circles 8/direction
-Left adductor stretch 2x15s
s/s
-Right arm external rotator stretch 2x15s

Assistance Weights
A1. Low trap raises
8lbs.X12X2
A2. Scap Pushups
BWX15X2

B1. Prone Internal Rotation
10lbs.X15X2
B2. Deep frog squats while pushing knees out
20second holdX2

C. Tabata Dumbbell Swings
50lbs.X20secondsX8rounds
I fell down on the ground. I was fucked after these. I feel somewhat short of breath still and 45 minutes have passed.

D. Reverse Crunches
BWX12X2
I was on the ground, so I figured I’d give these ago to put off standing up longer :smiley:

E. Swimming around in the pool
Is this an exercise? :stuck_out_tongue:

I have some friends coming to visit today, one of which all the way from Germany. That’ll be a good time. I’ll probably take them out and buy them dinner.

Alright, later all. I’ll post my Front Squat session tomorrow. Going to destroy 185 for sure. May go for 190 if warm ups feel light.

Have a good one

23

Friends won’t be here for an hour, so I’m going to do some calf work.

Probably some single leg calf raises and some ankle mobility stuff.

24

7-3-08

Weights:

A. Front Squat
185X4X5
Starting to feel heavy
A2. Plate Pinches
2X10s’X30sX2
2X10s’X30sX2 left hand only

B. Speed Deadlifts
190X2X8
Worked hip mobility between sets

C. Step Ups
50X8,11,14
Bumped up the intensity on the last set and went one rep short of failure.

D. Supine Leg Extensions Ab Work
BWX12X4

Solid training session.

25

7-05-08

Today I had to split my training into two sessions:

9AM: Compounds
11PM: Isolation/Core Work

I PRed on all of the compounds, and, after a long day of sailing and windsurfing, I was somewhat spent on the isolation and couldn’t PR on one of the lifts. I was pretty dissapointed. Fuck, I’m kidding. Today was an amazing day for lifting. Having to change up my schedule on the fly showed me just how dedicated I am to this shit, and reaffirmed to me that fact that I will succeed in my goals.

The weight room is my shrine-not to myself, but rather to the fact that I am healthy enough to train and progress daily, weekly, monthly, and always.

Weights

AM Session

A. Weighted Pull-up
20X4X5
PR
These were a grind. . . The last rep of the last set took about 10 seconds to grind out, lol. . .

B1. Band Resisted Pushups
Blue bandX13X2
Purple bandX13
B2. Band Pull-Aparts
Blue BandX15
Blue BandX11 SNAPPPPP
*the band ended up snapping, so I did the last set with the purple band.
Purple BandX15

PM Session

C. Unilateral French Press
20X10X4
PR
Again, I only did these with my right arm and I was happy to PR again with em’

D1. Barbell Shrugs
220X15X4
D2. Hammer Curls
30X12X2
30X7+5(Cheated like crazy)

E. Side Planks
30secondsX3

Awesome day in the gym. I’m happy this program is giving me so much progress. :smiley:

26

Just wrote up a new split. Still lower/upper on the same days. I just adjusted the exercise selection and organized my warm up.

Warm up
Lunges 8/side
Hip Circles 5/direction
Band resisted glute activation 2X20
Squat-to-stand 8
Left adductor stretch 2X15s
Right external stretch 2X15s

Lower 1
Snatch Grip Deadlift 5X3
-Plate Pinches 3-4X30s
-Hip Mobility
Power Clean 8X2
Elevated Platform dumbbell lunges 3X6
Leg Lowering Ab-work 4X6-8
-Squat-to-Stand

Lower 2
Front Squat 5X3
-Clamp Pinches
-Hip Mobility
Goblet Squats 3X6
Swiss Ball Reverse Hyperextension 2X12
Weighted Planks 3X30s

Upper 1
Weighted Pull-Ups 5X3

Band Resisted Pushups 3XRep Progression
s/s
Band Face Pulls 2X12-15

JM Press 3X8-10
s/s
Dumbbell Curls 3X8-10

Barbell Shrugs 3-4X12-20
s/s
Reverse Crunch Pullovers 3X12-15

Upper 2
Barbell Overhead Press 5X3

Pendlay Row 4X6

Unilateral French Press 4XRep Progression

Band Resisted Pushups 3XRep Progression
s/s
Band Pull-Aparts 2X12-15

Dumbbell Preacher Curls 3X8-10
s/s
Lateral Raises 3X8-10

Side Planks 3Xtime progression

Let me know how this looks to you if you don’t mind :slight_smile:

27

End summer goals:
315 max Back Squat
275 max Front Squat
380 max Deadlift
235 max Bench Press
175 max Overhead Press
BW+90 max Weighted Pull-Up

I adjusted my goals somewhat because my previous ones seemed too easy.

Edit:

I just realized that these goals are eight weeks away from needing to be accomplished, lol. I can’t say if they are realistic or not, but we’ll see when I get to the end of August.

28

3-7-08

Weights
Warm-Ups + Birddogs 8/side
A. Snatch Grip Deadlift
135X5
155X1
175X1
185X3
205X3X5
Fucking murderous exercise. My long ass arms make my snatch grip at the far end of the bar, and this grip adds 4-5" to my deadlift ROM. 305X3X5 would be challenging here on conventional. . .

B. Power Cleans
155X1 Decided to down the weight to work more on explosiveness
145X2X8

C. Elevated platform DB lunges
30X8/sideX3
Worked hip alignment here and ensured I was getting as much ROM as possible. The box was set at 1-2" above shin level, and I went down on the front leg until my calves touched my hams, which really forced a nice stretch on adductor magnus in my left leg and not much of anything in my right leg. Good to feel an imbalance iron out actively :slight_smile:

D1. Leg Lowering Supine Ab-work
BW(5sec. lowering per rep)X8X4
s/s
D2. Squat-To-Stand
8-10 deep repsX4

Fantastic session. This really was draining. I’m going to add another piece of fruit to my peri workout shake because it hasn’t been doing the trick lately.

29

7-08-08

Weights
Dynamic Warm Ups
*really noticing shoulder flexibility improvements :smiley:

A. Shoulder Press
45X4
65X1
75X1
85X1
95X1
105X1
115X1
125X4X5
PR. . . 6 weeks ago I did a ME shoulder press session where I found my 4RM was 125. I just did that for five sets. Good progress, I’d say.

B. Pendlay Row
95X1
115X1
135X1
145X6X4
PR

C1. Band Pushups
Purple Band+BWX12X2
C2. Band Pull-Aparts
Purple BandX15X2

D. Dumbbell Preacher Curls
25X9X1
25X8X1
25X6+6negative only with minimal assistanceX1

E. Lateral Raises
25X12X3

F. Reverse Crunches
BWX15X3

Great training session. WOOOOOOOOOOOOOOOOOOOOOOOT

30

7-09-08

Weights:

Dynamic Warm-Ups
Birddogs 8/side

A1. Low-Trap Raises
7.5X15X2
A2. Scap push-ups
BWX15X2

B1. Prone Internal Rotations
10X15X2
B2. Supine Hip Mobility Stuff

C. Tabata Dumbbell Swings
50X20secondsX8rounds
These were easier this time around. GPP is getting better. I think I’ll stick to this weight for a while and add another GPP session somewhere in the week. I’ll give it some thought.

This session really showed me how quickly shoulder and hip mobility can be increased. In the past two weeks I’ve done my dynamic mobility warm-ups twice a day, once in the AM and once in the PM. Those extra sessions really have given me a boost. My elbows are at even intervals out in front of me during the starting phase of Barbell Shoulder Presses and Dumbbell Swings don’t give me as much of a stretch at the bottom of the movement between swings.

I’m loving this summer for gains. :smiley:

31

7-09-08

I also went on a two hour walk on the beach today. It was good steady-state work. Drank some orange juice and a protein bar on top of what I normally eat to make up for the added activity.

32

7-10-08

Weights

A. Front Squat
45X4
95X1
115X1
135X1
175X1
190X4TWINGE
Hurt my back on this set. . .
135X10
With far less depth. . .
135X6
Something not right here. . .

B. Elevated Dumbbell Lunges
30X10X4

C. Reverse Hyperextensions
BWX15X3

D. Weighted Planks
BW+45X30sX3

Well my back is giving me trouble. I used a broom stick to figure out where my lower back may begin to round in the decent of a squat, and it seems to be roughly 2" above parallel. Looks like I’m going to be changing up my lower body routine a lot now.

I’ll stick to unilateral work and possibly some overhead squats with emphasis on maintaining an arched lower back.

So this is a three pronged attack:

  1. Use more unsupported unilateral work
    -Dumbbell lunges
    -Dumbbell step-ups
  2. Improve hip mobility
    -Dynamic mobility stuff
  3. Get a stronger core with:
    -Weighted planks
    -Passive core activation throughout the day
    -Working on breathing patterns
33

Things haven’t been easy these last few days for me. Some personal drama with my gf and I has given me a lot to worry about, but, thankfully, I have some great friends visiting and they’ve given me advice and someone to talk to.

On another note. . .

Any advice or input regarding my low back issue would be greatly appreciated.

34

7-12-08

I’ve been doing lots of breathing exercises and hip mobility drills lately. All the breathing exercises have lead to TA DOMS, which is truly a unique feeling :stuck_out_tongue:

So my core has been getting hit pretty hard lately. Good thing, because I need the work. . .

Weights
A. Weighted Pull-Ups
BW+25X4X2
BW+25X3X1
BW+25X1 RP15seconds 1X1
BW+20X2
Did Hip mobility drills between sets

B1. Band Pushups
PurpleBandX12X3
B2. Band Facepulls
PurpleBandX15X2

C. Unilateral French Press (bi to forearm)
25X6X2
25X5X1

D. Barbell Shrugs
135X20X4
Dropped the weight to take it easy on my lower back on these

E. Dumbbell Curls
30X10X3

F. Side Planks
BWX35secondsX3

35

Since my back is f’ed I’m going to do this for my lower body stuff for the next 3 weeks, then I’ll reevaluate.

Lower 1
A. Goblet Squats to Bench (high bench to focus on keeping core tight. I’ll record these to make sure I don’t get any ‘dip’ going on in my lower back)
4X6-8
B. Elevated Dumbbell Lunge
4X10
C. Dumbbell Calf Raises
4X8-10
D. Leg Lowering
4X9

Lower 2
A. Dumbbell Step-Ups
4X6-8
B. Dumbbell Lateral Lunges
4X8-10
C. Seated Calf Raises
4X15-20
D. Weighted Planks
3X30s

36

7-14-08

Weights
I warmed up with some light zercher squats (they weren’t even to parallel) in addition to my normal warm-ups merely because I’ve always been interested in at least trying the movement :stuck_out_tongue:

A. Goblet Squats
40X10
45X10
50X10
55X10
I tensed my core like Muhammad Ali was about to punch me in the gut (not that my weak-ass core would do much to help with that)

B. Elevated Dumbbell Lunges
40X10X4
The last set actually got really difficult, but I know I can handle more weight than this. That’s alright though, because I’m trying to focus on alignment more than anything.

C. Single Leg Calf Raises
40X9,9,9,8

D. Leg Lowering
BWX10X4

Good session. Not squatting/deadlifting is going to take some patience. Oh well

37

I need bigger arms. I’m going to add another set (make it 4) for all of my biceps movements.

Also, I’m going to buy some CoC grippers to use.

38

7-15-08

Hellz fucking yeah.

Weights
A. Shoulder Press
130X4X5

B. Fat Man Row w/ feet elevated on bench
BWX8X4
I did these with the smith machine set at level with a normal height bench

C1. Band Pushups
Purp+BWX13X2
C2. Band Pull-Apart
PurpX20X2

D1. Preacher Curls (Unilateral)
25X10,8,4+1assisted (WTF?), 5+3(5sec.static hold and assisted concentric with slow eccentric)
D2. Reverse Crunches
BWX15X4

E. Lateral Raises
20X12X4

Great session.

Today I did my 2RM on shoulder press from 6 weeks ago for 5 sets of 4.

6-3-08 Shoulder Press 1RM: 137 lbs
7-15-08 Shoulder Press 1RM: 161 lbs

Pretty badass. :slight_smile:

39

7-17-08

Lower body sessions just aren’t intense enough without some squatting and deadlifting. . . Horay for step up/lunge variations. . . Boring shit but I went hard on em’ anyways.

Weights
A. Step Ups
BWX8/side
70X8/side
60X6/sideX3
It’s hard to explain but my legs are ‘firing’ so much better than previously. I feel more balanced when I do these step-ups. My left biceps femoris was apparently virtually inactive previously, but after all of the standing leg circles and clams I’ve been doing it’s turned on like nuts. Just that one hamstring muscle has loads of DOMS. I’m definitely ironing things out.
Volume PR

B. Dumbbell Lateral Lunges
*Held like a DB in a goblet squat
20X10/side
30X10/side
40X10/side
50X10/side
*Weight held suspended on a dip belt
60X15/side
===This is an awesome variation of lateral lunges. . . I REALLY felt glute med, TFL and b.femoris on my left leg fire on this one. I’m doing all of these sets with the dip belt next time.
PR Set Point

C. Weighted Planks
3X55lbs.X30-35sec.
+10lbs.PR

D. Seated Calf Raises
Sorry, but this exercise is a joke. I didn’t really monitor how many reps I was doing, but I didn’t have enough 45’s to make this worthwhile to track and progress. I just did it to burnout for three or four sets. Don’t remember.

I really don’t feel like these sessions are hard enough. I have this antsy “I want to lift heavy shit” feeling, but I can’t fix that because I’m laying off for 2-3 weeks to get more core strength. This blows, but it’s more reason to destroy some past PRs in my upper body movements.

40

7-19-08

A. Weighted Pullups
+25X4X3
+20X2RP1
BWX4X1

B. Bench Press
45X10
95X1
115X1
135X8X4
Easy as hell, but I’m taking it easy getting back into these. I’m going to focus #1 on ripping the bar apart to queue my triceps to fire.

C1.Unilateral French Press
25X6X3
C2. Prone Internal Rotation
10X15X2

D1. DB Curls
30X12X3
*forgot to do a fourth set.
D2. Barbell Shrugs
135X25X3
Kept the BB shrugs lighter and did more reps to keep the spinal load at a minimum

E. Side Planks
BWX40sX3

Great session. I’m going to do some reading on bench press form. I want to get the form down well while I’m still lifting less weight and focusing on not getting hurt again.