Forging Iron

Training Training Logs
1

5.05.12
Trying to recover and rebuild after my latest bout with Ulcerative Colitis
06.01.14
UC doing well. Been off any meds for several months. Now I need to contend with some joint issues including upcoming shoulder surgery.

Old log here…which stalled and fell.

Current Weight:
05.05.12 169.4lbs
08.29.12 181 Waist 35.5in
09.21.12 177.8 Waist 35"
10.25.12 176.0 33.75"
01.10.13 193.8 36.5" (yep, put on some fat, but I’m bigger)
03.04.13 187.2 37" (not good on the belly fat)
07.08.13 197.4 38"
09.20.13 189.7 36"
12.15.13 187
06.06.14 190 36"

Current Plan:
05.05.12 Break back in, establish consistency, get some level of strength and conditioning
08.29.12 Neanderthal No More 4 — Get Back in the Game
09.21.12 Basic Strength/Size — Despite a restrictive diet, try and get weight back up to 185+
03.04.13 Introduce Olympic Lifting & Track (220 focus); Hypertrophy via pre-exhaustion Giant Sets — Goal: 190lbs/<33" & Continue Strength improvements…set a new base mainly.
04.21.13 Hitting the reset button: Pre/Re-hab, and a Powerlifting Template for Strength.
07.08.13 Breaking back in with some basic stuff…previous routine busted due to summer activites
09.15.13 Preparatory Type Plan through end of year
12.16.13 General Prep Phase (Strength Focus - Shoulder rehab)
06.01.14 Restart. Was doing great up till late March. Had 100m times down to mid 14s, a 4-pack according to daughter, muscle was beginning to build and lifts were coming along “ok”. Knees, shoulders and other joints doing “ok”. Work got in the way though and some other things and I have done little since. Seeing a PT for scar tissue (particularly in legs, but whole body essentially) and I have shoulder surgery planned I keep putting off (torn labrum, rotator cuff, biceps tendon, bone spur, and arthritis). So… beginning a 3 on 1 off rotation of a track “type” workout or conditioning, Lower Body, Upper Body,…day off could be some easy bike, etc. Prep for surgery…
06.30.14 4 weeks Rep taper for strength. Reps for time for hypertrophy
An additional day of … stuff. 1st 2 weeks a lot of additional junk, last 2 weeks clean as a whistle. Then will see what the cards hold at that point.

Current Goal:

Current Bests:
08.29.12 Deadlift 145x8 (Snatch Grip)
09.10.12 Deadlift 155x8 (Snatch Grip w straps)
10.21.12 Deadlift 185x8 conventional
11.11.12 Deadlift 195x5 (podium, conventional)
11.19.12 Deadlift 215x4
12.07.12 Deadlift 225x8
12.31.12 Deadlift 285x4
01.20.13 Deadlift 285x8 (w straps)
02.22.13 Deadlift 295x4 (w straps)
04.29.13 Deadlift 305x1 (Snatch Grip w straps)
05.13.13 Deadlift 305x2 conventional
05.20.13 Deadlift 315x2 Clean grip with straps
11.08.13 Deadlift 315x3 Clean Grip with straps
11.22.13 Deadlift 320x1 Clean Grip with straps
09.08.12 Back Squat 155x3
09.14.12 Back Squat 165x3
10.08.12 Back Squat 175x3
10.16.12 Back Squat 185x3
10.25.12 Back Squat 185x4
11.07.12 Back Squat 185x5
11.16.12 Back Squat 195x4
12.13.12 Back Squat 195x8
01.03.13 Back Squat 215x4
01.14.13 Back Squat 215x8
01.25.13 Back Squat 225x8
02.04.13 Back Squat 235x5
03.15.13 Back Squat 245x1
03.22.13 Back Squat 250x1
03.29.13 Back Squat 255x1
09.04.12 Front Squat 155x1
09.19.12 Front Squat 160x1
03.11.13 Front Squat 165x1
03.18.13 Front Squat 185x1
04.01.13 Front Squat 190x1
04.08.13 Front Squat 195x1
04.15.13 Front Squat 205x1
09.08.13 Front Squat 210x1
09.23.13 Front Squat 215x1
09.05.12 Overhead Press 105x3
09.11.12 Overhead Press 110x3
10.26.12 Overhead Press 115x3
12.05.12 Overhead Press 125x2
01.11.13 Overhead Press 125x3
02.20.13 Overhead Press 125x4
08.25.13 Overhead Press 135x1
09.05.12 Wide Grip Pullup BWx3
09.08.12 Wide Grip Pullup BWx5
02.22.13 Wide Grip Pullup BWx7
04.27.13 Wide Grip Pullup BWx8
09.06.12 Bench (close grip) 145x2
09.08.12 Bench Press 155x3
09.20.12 Bench Press 160x1
01.13.13 Bench Press 165x3
02.06.13 Bench Press 165x5
02.18.13 Bench Press 170x3
04.02.13 Bench Press 175x1
05.08.13 Bench Press 175x2 pause at bottom
09.04.13 Bench Press 175x3
09.06.13 Bench Press 175x4
09.08.12 Bent Row 155x3
10.30.12 Bent Row 155x8
11.08.12 Bent Row 165x5
12.31.12 Bent Row 175x4
01.11.13 Bent Row 175x8
01.27.13 Bent Row 180x8
02.06.13 Bent Row 185x5
02.18.13 Bent Row 190x4
04.09.13 Bent Row 195x3
07.20.13 Bent Row 215x1
07.23.13 Bent Row 225x2
04.15.13 Clean 140x5
10.28.13 Hang Clean 160x3
11.01.13 Hang Clean 165x3
11.27.13 Power Clean (below knee) 175x3
11.29.13 Snatch 85x5
12.03.13 Snatch 111x2
12.05.13 Split Jerk 89x5
12.30.13 Split Jerk 95x3

Smith Foundation
2

5.05.12

AM:

20 min walk

Low Peterson Step Ups
Bodyweight
1x25 Left side
2x25 Right side

Squats
45x6
65x6
85x6

Across Body Step Ups
Bodyweight
Left Side 1x20
Right Side 2x20

Good Mornings
45x8
55x8
65x8

DB Bench Press
25s x8
30s x8
35s x8

Seated DB Overhead Press
20s 3x8

Cable Tricep Pushdown
80 x8
90 x8
100 x8

Russian Twist
5 lbs
8 total… need to review technique on proper angle. Weird “pressure” on back. I was doing them parallel to floor off a decline. Maybe I shouldnt.

PM

Pushups 1 min interval with 1 min rest between
26 reps
26 reps

Comments:
Progress… but my 130lb wife is 3x stronger than me.

3

08.29.12

Glute Supine Bridges
3x15 (bw)

Snatch Grip Deadlift w/ straps
135 5x8
145 1x8

Some bike, ab exercises

4

8.30.12

Shoulder Warmup Exercises

Seated Cable Bar Rows
90 1x10
100 5x10

1: Face Pulls
50 1x10
60 2x10
2: Tri Push Down
100 2x10
110 1x10

Dip Shrugs
BW 1x15, 1x12, 1x15

Cable Crossover Chops
65 2x10
70 1x10

DB Rev Fly
15s 2x10

Cable Ext Rotation

5

Missed a couple of days of posts… picking back up here.

09.05.12

Shoulders Warmup

Overhead Press (from shoulders)
-Worked up to 105x3
-55 1x12

A1:WG PullDown
Worked up to 180x3 on Cable
BW PUllup x 3 right into:
120 on cable x 12

A2: Leg Press (2 legs up 1 leg down (right leg))
Worked up to 170x8

Sgl Leg Press (right side)
90x8
80x8 using lower depth
80x3 using 3-5sec holds at the bottom

Balance drill on right leg

Stationary Bike 15 minutes

6

9.06.12

Peterson Stepups
Shoulder Warmup

Close Grip Bench
Last round trip:
-135x3
-145x2

135x3 several times

T-Row
45x6
50x6
55x6
60 3x6

A1:Tri Cable Pushdown
90x10
85x10
80x10
A2: Cable Curl
90x10
85x10
80x10

Shoulder Exercises

Bike 15 min
3-1/2 intervals (minutes) interspersed at high resistance 22of30 - high rpm 100+

7

9.07.12

Comments:
Tired today…just doing some active rest

Shoulder exercises warmup

DB Row 20x2
30s 2x10

Concentration Curls 20x2
30s 2x10

Cable Sgl Reverse Lateral Raise
45 2x10 each arm

Standing Rope Pulls to Face (cable)
100 2x10

Bike 8 min.

8

9.08.12

Comments:
Decided to do sort of a benchmark day…not maxing out, though

Barbell Bent Row
-Worked up to 155x3 (not a max)

Back Squat (deep)
-Worked up to 155x3 (no problem, held myself from doing more)

Pronated Pullup
BWx5 (Max)

Bench Press
-Up to 155x3 (if not a max, close…good control on this)

Good Mornings
-Up to 155x3 (not strict form, some “squat dip” to take the load off at the bottom)

Glute Bridge
-UP to 155x3 (no problem)

9

9.10.12

Shoulder Warmup etc

Glute Bridge
45 3x15

Snatch Grip DL (with straps)
135 1x8
155 5x8****

WG Cable Pulldown
Sets of 3 up to 180

Pullups
BWx3 immediately followed by
WG Cable PullDown
130 1x12

A1: Standing Ab Rotations with broomstick
3x15
A2: Cable In PLace Lunge
60x10
70x10
80x10

Alt Arm Curls
30s 3x10

Side Bends
40 2x8
50 1x8

10

9.11.12

Shoulder Warmup

Overhead Press from SHoulders
Sets of 3 up to 110x3***

More shoulder movements

High Stepups

Sgl Leg Curls

Bike 15min

11

9.12.12

SHoulder Warmup

Bent Row 30x1
95 2x10

Seated Cable Row 30x1
100 3x10
90 1x10

1: Standing Rope Face Pulls
100 1x10
110 1x10
120 1x10
2: Tri Push Down
100 1x10
110 1x10
120 1x10

1: Ext Rotation
30 3x12
2:Dip Shrugs
BW 1x15, 1x15, 1x12

Cable Crossover Chops (diff machine than last time)
40 2x10
50 1x10

DB Rev Fly
15s 1x10
20s 1x10

12

9.13.12

High Step Ups
-Worked up to 40 1x5

Cable WG PullDown
Sets of 3
120, 130, 140, 150, 160, 170, 180, 190
Pullups BWx3 followed by 130x12

Back Squat
95x5
145x5

Assisted Sgl Leg Squats
2x8

Shoulder Exercises and Some Bike

13

9.14.12

Sgl Leg Curls & Glute Bridge warmup

Back Squat
45 1x3, 1x1
95 1x3, 1x1
145 1x3, 1x1
165 1x3**

Barbell Curl
45x8
65x5
75x5
80x5*

Bike 12 min total
(3) 1min-1min intervals at 22,23,23 out of 30 100-115 rpm

Ab rotations with broomstick and knee rehab stuff

14

9.19.2012

Had a vicious cold past few days. Got in the gym for a little bit of work today.

Front Squat (3,2,1)
-Worked up to 135x3, 150x2, 160x1***

Good control and speed on final one…

15

9.20.12

Reverse Lunges
Up to 35s x10

Bench Press
Up to 160x1***

other random stuff

16

9.21.12

Step Ups
Sets of 5 reps beginning with bw working up to 35lbs

SGl Leg Squat Assisted
1x8 left side
3x8 right side

Back Squat 30x0
Worked up to 135 4x6

SL Deadlift 30x0
135 3x6

WG PullDown 30x0
160 4x6

45d Incline Back Raise
15 2x12

Incline 30 DB Bench 40x0
30s 3x8-10

DB Decline Curls
20s 2x10

17

9.26.12

Step Ups
Reps of 10 up to 1 set at 50lbs

Assisted SGL Leg Squats
3x8

30x0
A1: PullDowns
160 4x7
A2: Dips
BW 4x6

30x0
B1: Military Press
75 3x6
B2: Seated Cable Row
80x10
90x10
100x10

Ab Rotations with broomstick
Bike 12 min

18

9.27.12

Shoulder Warmup

Glute Bridge
135x10

Squat 3010
135x7
135x8
135x9
135x8

45 Incline DB Press 30x0
35s 1x8
40s 2x8

Bike 5 min

19

10.4.12

AM

All 30x0 tempo unless noted

Step Ups
BW 3x10
50 3x10

Assisted Sgl Leg Squats (5 holes open at top of squat rack, previous 4)
3x8

WG PullDowns
160 4x8

Dips
1x6 strained shoulder
1x8 faster reps

DB Pullover
35 1x10 plus 10 presses
45 1x10 plus 10 presses

Broomstick trunk twists, 5 min on bike

PM

SL Deadlift
155 3x8

Overhead Press
Reps of 3 up to 105

Incline Bicep Curl
20s 1x10
25s 1x10
25s 1x10 alternating

20

10.5.12

Back Squat 30x0
135 2x10

Sgl DB Overhead Press
20s 1x8
25s 1x8
30s 1x8

Bike Interval (5) 1min-1min
Levels 18, 19, 19, 20, 20 of 30