Flow's Unflow Training Log?

[Flow]

BTW, I won’t be doing my weighted walks anymore.

They’re built into my day-to-day activity.

I have a backpack on with text books (at least 25 lbs. worth), and I have to walk across campus from class to class. If you give up your parking spot, you’re F’ed for the day.

Spoke to some built guys at the gym. They all recommend more time off. I know one guy in particular that makes better gains than me despite his less than stellar eating habits. Genetics? Training harder/better? ‘Help’? I dunno what it is, but I’ll start taking his advice.

[Flow]

8-29-08

Foam Rolling
Dynamic warm up

A1. Single leg squats
+10lbs.X5X5
A2. Sand Dig
X30sX3

B1. Lateral Lunges
95X12/side
115X12/side
B2. Squat to Stands
12X2

C1. Side Plank w/ hip abduction
20sX3
Made sure to do what EC reminded us of in his latest article (decrease hip flexion/APT to involve the glutes in the correct body-position)
C2. Scap Wall Slides
15X2
I can do these with more ROM now. Feels much tighter

[Flow]

8-30-08

Weight:196.8
Foam Rolling
Dynamic Warmup

8-31-08

Weight:195.8
*had a stomach problem the previous day. . . Eating a lot today to compensate
Foam Rolling
Dynamic Warmup

In the gym with 4-5lbs. more accurate weights. I’ll be training here from now on.
A. Bench Press
45Xreps
95X4
115X4
135X4
Working Sets
155X4
160X4
Widened Grip
160X4,4
I like the widened grip more. Index finger on notch between knurling

A2. Squat to stand
X8

B1. Chin-Ups
X5X3
Felt easy
B2. Squat-to-stands
X12X2

C. Unilateral French Press
25X8,6,5F@6
More accurate weights making a difference. Also a mirror so I can see depth accurately for each rep.

D1. Reverse BB Curl
55X8,8,8
Kept good form
D2. Face Pulls
60X15,15

E. Left side dead bugs
X20,20,20
E2. More squat to stands

Good day in the gym

Going to go try spider man walks.

Edit:

Diet:

Meal 1
4 eggs
1/2 cantaloupe
3tbsp peanut butter
1 cup blueberries
2 clementines

Meal 2
8 oz. tilapia
1 apple

Meal 3 (Pre Workout)
1 banana
1 scoop whey
1 cup milk

Meal 4 (Post Workout)
1 banana
1.5 scoops whey
4 clementines
1 apple

Meal 5
Almonds Dunno how many
2 slices whole wheat bread
2 tbsp cream cheese
1 tomato
1 cup spinach
6 oz. turkey

Meal 6
2 pieces lasagna
5oz. extra lean beef added onto the lasagna
1 tbsp EVOO
1 cup spinach

Meal 7
1 scoop whey
2 tbsp peanut butter
3 tbsp. Flaxseed
1 cup milk

Didn’t eat enough before bed. Ended up waking up at 195.8 again. . .

[Flow]

9-01-08

Weight: 196.0
Foam Rolling
Dynamic Warmup
30~ minute walk

9-02-08

Weight: 197.4

Dynamic Warmup
+spider man walks

A. Single leg squat
+10/hand X5
+15/hand X5,5,5,5
A2. Squat to stands
X8-12X3
I’m at below parallel with lumbar extension now.

B. Walking Lunges
45/handX12,12
Pretty intense. I was good for 3 more reps a side on the last set. Moving to 50s next week (my high week)

C. Birddogs w/ lateral motion
X8/sideX3
These are tough- especially for my left leg.

Good session. 40 minutes in and out.

I’ll be ready for squats after this cycle. I’m sticking to Box Front Squats on one day with the following day some sort of hip extension main exercise. I haven’t decided if it’ll be unilateral or bilateral. Chances are I’ll feel it out and plan from the mental position I’m in at the time.

Excited to get back to the big lower body exercises. . .

[Flow]

9-03-08

Weight: 192.6
I dropped peanutbutter from my diet recently, and this is the result. Last night was a long night. That’s all I’m going to say.

Dynamic Warmup

A. Military Press
115X1,1
Felt heavy on the first rep. Waited a min and did it again. Still heavy, so it wasn’t just a bad rep.

B. DB MP
40X10 seated
40X6,6 standing

C. DB Rows
75X8,8

D. DB Curls
35X8

E. Rev. Pec Dec
80X15

F. Decline SB rollouts
X20,20

Today just wasn’t my day for the gym.

I don’t feel tired, irritable, or sick. I think today sucked for these reasons:

1. I exploded last night
2. I think I need more focus on specific lifts. I’m not going to do 5X5ish for 3-4 upper body movements a week. That seems to be too much. I’ll try something different.

For now, I’m taking the next 5 days off

[Flow]

New split I threw together. I’ll be doing this for four weeks.

It looks like fun ^.^

S Lower 1
M Upper 1
T OFF
W Lower 2
R Off/Upper2
F Upper 2/Off
S OFF

Structure:

Foam Rolling
Dynamic Warmup
45-55min. session

Dynamic Flexibility Drills
-Clams
8/side
-Single leg glute activation
5/side (2sec. holds)
-Overhead Lunges
8/side
-Arm Circles
20/side
-Squat-to-stands
12
-Scapular wall slides
12
-Spider man walks
6/side
-Piriformis Stretch
15s
-Seated Knee Hug Stretch
15s

Week 1 Moderate Volume, 6-8 rep range; moderate intensity
Week 2 Moderate Volume, 3-5 rep range; high intensity
Week 3 High Volume, 4-6 rep range; more sets; high intensity
Week 3 Low Volume, 3-4 rep range; less sets; high intensity

Lower 1
A1. Box Front Squats 3X6,4X4,6X5,3X3
A2. External rotators stretch 2X15s
R180-240s
B. DB Lateral Lunges ~45 degrees out 3X10,3X10,4X10,2X10
R60s
C. Leg Curl 3X6,3X6,4X6,3X6
R90s
D1. Birddogs w/ lateral movement 3X8/side
s/s
D2. Squat-to-stands 3X12
R30s

Upper 1
A1. Bench press 3X6,4X4,6X5,3X3
A2. Dynamic Hip Flexor Mobilizations 8/side
R180-240s
B1. Incline DB Press 3X8,3X8,3X8,2X8
R45s (Paired if possible)
B2. Seated Cable Row 3X8,3X8,3X8,2X8
R45s
C. Unilateral Reverse Grip Pressdowns 3X8,3X8,3X8,2X8 still addressing that triceps imbalance
D1. DB Curl 2X8-10—>
D2. Band Pull-Apart 2X15-20—>
R45s
E. 1" Birddog Holds 3X20s—>
R30s

Lower 2
A. Rack Pull from Knees 3X6,4X4,6X5,3X3
R120s
B. DB Single Leg Box Squats 4X6,4X6,4X6,3X6
R120s
C. Pull Throughs 3X10,3X10,3X10,2X10
R90s
C1. Seated birddog 3X20-30s—>
C2. Standing Cable Hip Adduction 3X10-12/side—>
C3. Hugging pretzel stretch 2X15s—>
R20s

Upper 2
A. Weighted Close Grip Chinup 3X6,4X4,6X5,3X3
R180s
B. Standing DB Overhead Press 3X6,3X6,4X6,3X6
R120s
B2. DB Row 3X6,3X6,4X6,3X6
R120s
C. Unilateral French Press 2X8-10—>
R60s
D1. Zottman Curl 2X8-10—>
D2. Seated Birddog 3X30s—>

I�??m cutting out one rep and one set after four weeks on every exercise. That�??ll be my deload. I�??ll swap things up afterward. I anticipate being able to go into some more intense bilateral lower body movements by then. . . I�??ll have better flexibility for deep squats and such.

I walk at least four miles twice a week due to classes, so I won�??t have any extra walking sessions.

If things go well with this cycle, I�??m going to add sprints as a conditioning day. I�??m adding in Front Squats and Rack Pulls (more than I had planned on adding), so I�??m not going to go completely gung-ho and add in sprints on top of all of this.

Cheers folks. BTW, check out this fucking insane training video. . . This dude is my role model

RickRoll'D

[Flow]

9-08-08

Weight: 194.0

During those days off I ate roughly the equivalent amount of food, but the decrease in systemic stress basically caused me to uhhhh empty out. I drank 2 gallons of water yesterday, so minimal water difference

Alright. . .

FIRST DAY BACK TO FRONT SQUATTING. YEAH BUDDY!ONE1!!!

Dynamic Warm Ups

A1. Box Front Squat
45X6
95X6
115X6
135X6
Working Sets
155X6,6,6
These felt really solid. I feel like I’m squatting on a pillar, meaning I can stay more upright because my core is actually working with me now. When I sat on the box I was about 1/2 an inch above parallel, so these are with good depth.
A2. Ext. Rotator Stretch
2X15s

B. DB Lateral Lunge
20X4/side
40X10,10/side
45X10/side
I felt these a little too much in my right hip. I really think my right hip has weak adductors. I’m actually interested to see what the cable hip adductions feel like on Thursday.

C. Natural GHR Eccentric Only
BWX6,6,5 with roughly 2s eccentrics

D1. Birddog Holds
X10/side
X8,8/side
3 second holds
D2. Squat-to-Stands
X10,10,10

GREAT TO BE BACK. I feel good about the front squats. No back pain! After this training cycle I’ll take them lower.

Woooot. Hope training is going well folks.

[Flow]

9-09-08

Dynamic Warm Ups

A. Bench Press
45,95,115X6
135X2
Working Sets
155X6,6,6
Last rep was pretty tough
A2. Dynamic Hip Flexor Mobilizations
X12/side,12/side

B1. DB Incline Press 30X tempo
40X10,10
35X10
R45s
B2. Head Supported DB Row 30X tempo
40X10
Probably doing these wrong because I felt it more in my upper traps. May have needed a lower incline, but I opted for Seated Cable Rows for the next two sets
B2. Seated Cable Row 30X tempo
100X10
105X10

C. Unilateral Cable Pressdowns (reverse grip)
20X8
30X8
40X8,8
Still harder on right side. Probably 4 reps stronger with my left tricep

D1. Pavlov Press
50X10,10,10/side
Cool exercise!
D2. DB Shrug
70X12,15,15
I don’t feel like I’ll get as much out of these as more bicep work, so I may decide to make these a superset with DB curls or just swap them out for DB curls altogether. I’ll see next week

[IronAbrams]

Pavlov Press?

[Flow]

[quote]IronAbrams wrote:
Pavlov Press?

:D[/quote]

lol, you bastard!!! hahahahahah

As punishment for the slip, I’m going to leave it there. Published, immortal proof of my dylexia.

[IronAbrams]

Seriously though, Pallof Presses are my favorite “core” exercise (god I hate that word) right after the venerable Ab Wheel.

Good luck with the new program.

[Flow]

[quote]IronAbrams wrote:
Seriously though, Pallof Presses are my favorite “core” exercise (god I hate that word) right after the venerable Ab Wheel.

Good luck with the new program.[/quote]

Thanks!

[Flow]

9-11-08

Geez, typing that date makes me cringe. My condolences to those who suffered losses within their family or circle of friends on this day seven years ago.

Doesn’t seem like that was seven years ago. . . Time does fly.

Gym stuff. . .

First day back to a deadlift variation with a barbell, and it felt really good. My core is SO much stronger now than it was before. It’s fantastic.

Dynamic Flexibility Drills

A. Rack Pulls
45X6
135X6
185X6
225X6
Working Sets
245X6,6
265X6
Belly full of air, tight core, pulling through heels, locking out just short of posterior tilt. Wasn’t heavy, but I wasn’t going for a difficult set of deadlifts.

It was more to test drive my lower back, which I didn’t feel the movement very much in. I felt it in my glutes and abs far more than my lower back, which tells me my progress these past few weeks is unmistakable.

B. Single Leg Squats
X6
15/sideX8,8,8

C. Pull Throughs
130X10
160X10
180X10
200X10
I thought the goblet squats would be boring, so I did these. I always get some funny looks. “WTF IS HE DOING?”

The Hip adduction thing was being used so I went ahead and did my core exercise. Also, they have no ab wheels, so I opted for. . .

D. Single leg plank
30s,30s,30s

I’ll tell you what, that was ridiculously difficult. I can’t wait for next week, when these will be easier. Looking forward to the day when I can do these in my sleep

E. Right leg hip adductions
20X12
30X12
50X12
65X12,12
I had hard time performing this exercise and none of these sets were actually demanding. Next week I’ll do 2X12 with the next weight notch up from 65 lbs. It’s a foo-foo exercise, I know, but I read that Leo Ingram does them, so that means I can too. Just kidding. My right leg is pretty much all hip abduction strength, no adduction. Fix that I will. . .

GREAT WAY TO START OFF THE NEW SPLIT WOOOO

I may swap up some stuff in my 2nd upper body day before Saturday. We’ll see, I’ll think about it.

[Flow]

9-13-08

Nothing special today

I changed up my routine because I noticed I wasn’t getting enough pulling upper body movements, and I had some extraneous stuff going on in my 2nd upper body day. You’ll see what I changed. . .

Dynamic Warm Up

A. Close Grip Chin
X6
+5X6,5

B. DB Ohead Press (standing)
28X6
28X6
38X6
38X7
38X8

The last two sets were more reps than the third because I wanted to get three progressively heavier sets of 6 in, but I don’t have 4 2.5 lbs. plates. I ended up just hitting the last set hard for 8, and next week I’ll use 45s or 50s, we’ll see.

C. DB Row
38X6
58X6
78X6,6,5LFail@6/5R

Looks like my left arm is weaker on these.

D.Zottman Curls
28X10,8

E. Uni French Press
RIGHT ONLY
23X9Fail@10,8

F1. Band Lateral Raises
BluebandX25
F2. Side Planks w/ hip abduction
20s,20s,20s

I cut down the volume on some stuff and added DB rows in the pushups’ stead. I also decided to drop the lateral raises for so many sets and go for 2 sets of uni french press for my weaker tricep.

This took an hour, but I know it’ll be quicker when I’m actually in the gym where I don’t have to change the freaking pins around to adjust the dumbbells.

I actually drove out to campus to train, but they turned me away. . . I forgot the card you need to get in. LOL, my bad!

Things got done regardless. Not optimal, but it’ll do til next week.

Train hard folks

[Flow]

9-14-08

A break from laundry and reading to write down some goal-oriented information. . .

I know I had said that I wanted a full single leg squat previously, but that goal will come in time. For now I need to focus on getting stronger in general instead of attacking a bodyweight exercise.

I feel like the hams-to-calves single leg squat will come with the strength I gain from bilateral movements, assuming I keep up with some unilateral stuff to keep the glutes goin’.

So for this training cycle my goals are to:

1. Front Squat like I used to
2. Continue to strengthen my core
3. Prepare myself for sprints next cycle
4. Prepare myself for free squats and deadlift variations by improving flexibility and core strength
5. Regain more of the lost strength in horizontal pressing while continuing to fix my triceps imbalance

I have some quantitative goals for the third week of this cycle, where my first/main exercise each session will be 6 sets of 5

Front Squat
175
Rack Pull
275
Bench Press
165-170
Close Grip Chins
BW+10

BTW, I had this stuff decided in my personal training log before I wrote my current program. The program is designed to accomplish these goals.

Have a good one peoples

[Flow]

9-15-08

A1. Parallel Box Front Squat
45X6
95X6
115X6
135X2
Working Sets
165X4
175X4
185X4,4
These felt good. I need to focus on elbows up and core tight as my queues for this one. Also I need to make the eccentric slower than it is. It’s controlled, but I’m going to start making it more towards 3s than 2s long.

A2. Kneeling dynamic hip flexor mob’s
X12,12

B. DB Lateral Lunge
50X10/side,10/side,10/side
PR

C. Leg Curl (No natty GHR compatible machines or people willing to help :P)
70X8
85X8
100X6
100X7* (Left gastroc started cramping and spazzing out, lol)
Really slow eccentric on these.

D. Single leg plank
30s,30s,30s
Much, much easier this week!!

E. Standing cable adduction (Right only)
80X12,12,15
I hate this exercise

Things are really coming together.

[Flow]

9-16-08

Dynamic mobility drills

A. Bench Press
45X4
95X4
115X4
135X4
165X4,4,3F@4+spotter helped me and made it a forced rep. . . No big deal, but I wouldn’t have done that as a forced rep if things went my way. . .
155X4

B1. Incline DB Press
45X12
50X8,8
R45s
B2. Seated Cable Row
135X12
150X10,10
R45s

C. One arm press down (right only)
45X10,7* I need to check my log later to verify this. . .

D1. DB Curl
35X10,6
D2. Face Pull
75X15,15

E. Seated Birddog
20s,20s

Not a very good session. Really dissapointed in my bench -_-

I noticed my sets were dropping off more than normal. Don’t think I ate enough carbs before this session. . .

[Flow]

I’m weaker than I was last week in benching

Looks like I fucked something up lol

Anyone have any input?

I’ve been crazy stressed lately, so that may have affected me.

[Flow]

9-18-08

So I have a sore left quadratus lumborum, left pec, right tricep, and right adductor group. All of those muscles were my points of focus in balancing myself out. I guess things are getting hip properly

Balancing stuff out ftw?

Dynamic Flexibility/warm-up

A. Rack Pull from knee
45X4
135X4
185X4
225X4
255X4
Working Sets
275X4,4
285X4
295X4
Not hard, but I’m mostly concerned with getting my core to fire before I pull the weight hard. I reset completely between each rep.

A2. Adductor mob’s
12/side,12/side

B. Single leg squats
X6
+20/sideX8,8,8
Right side is harder than left. Again, I think weak adductor group, which inherently includes adductor magnus, is causing my glutes and hamstrings to do more hip extension work than a perfectly balanced hip would warrant.

Also, I forgot to do the single leg adduction bullshit I’ll use bands attached to a door-frame later to get that done.

C. Pull Throughs
150X10
200X10
210X10
220X10

D1. 1" birddog holds
30s/side,30s/side,30s/side
D2. adductor mob’s
12/side

I’m stronger and my hips are less tight than before. Also my weight is staying at 197 now, but it should be higher than that.

I haven’t been able to afford any supplements lately. . . Post workout meals have been huge sandwiches/burgers/fruits or any combination of protein and carbs I can afford. . .

Off to look for a job.

good training folks.

[Flow]

9-19-08

Dynamic Flexibility

A. Close Grip Chins
Supported BWX6
BWX4
+10X4
+15X4,4,4

B. DB Overhead Press
40X8
45X6,6(one more would have been failure)
PR

C. DB Row
80X6
85X6,6+1 cheated rep
PR

D. Unilateral French Press
25X10,8

E. Zottman Curls
30X12,11

F. Lateral Raise
15X12,9+3 partials
I did these with a very slow tempo. . .

G1. Reverse Pec Dec
95X15,15
G2. Side plank w/ hip abduction
20s/side,20s/side,20s/side

1 hour session

Off to Auburn for Auburn vs. LSU

Later folks