Giantcrabs and Flame Broiled Hamburger

Training Logs
1

Howdy howdy.

If you don’t know I run sprints for my high school track team. I’m 6’3 175 and about 10% bf. I’ve been real lean all my life and real active blah blah blah.

My pr’s are:
bench 225
squat 315 w/ belt and knee wraps
deadlift 385 w/ belt and wrist straps
100m 11.3
200m 23.0

The point to all of this is to break PR’s and get stronger.

My current training split is pretty pointless so I wont bother posting it. It makes sense to me. The only thing that is constant in it really is I have a ME lower day once a week where I try to work up to a heavy single on my sumo deadlift. I’m stuck at 385.

I workout at home 95% of the time so my equipment is limited but I have everything I need imo.
My new split is this:

A
Decline or Incline Bench 2 x 8-12
Bent Row or Rack Chin 2 x 8-12
Military Press 2 x 8-12

B
Front Squat 2 x 8-12
RDL or Sumo Dead 2 X 6-8
Weighted Abs 2x15-20

Its really basic, the principle of the whole thing is to get as STRONG AS POSSIBLE on the 6 core lifts for reps. If I can go from inclining 155x12 to 225x12 an obvious increase in muscle and strength will occur which is what I’m after. PR’s are expected everyday I’m in the gym, ALWAYS GOTTA BEAT THAT LOG BOOK.

No RP stuff just straight sets after a good warmup. I’ll have a dynamic effort lower body day once or twice a week where I will do some form of sprinting/jumping/sleed pulling drills in preperation for track.

I record most of my PR’s and put em on youtube.
Here is my 385 deadlift.

I’ll be back tomorrow with the days training.

2

Everything looks pretty good. Other than the sprints and stuff, will you be preforming a DE squat and a DE bench?

3

[quote]BlackLabel wrote:
Everything looks pretty good. Other than the sprints and stuff, will you be preforming a DE squat and a DE bench?

[/quote]

No, I’m not doing a traditonal westside routine.
Everything is focused around getting rep PR’s, the dynamic days are used to get me in shape for track season and to help increase my speed/explosiveness.

4

Here is wut a typical day of food would look like. In case anyone wants to know.

1.)poptart & 8oz milk
2.)double lunch (usually consists of either pasta, or meat and potatoes) & 16oz milk, some cookies
3.)peanut butter and milk (for this i just sit down at my dinner table and eat as many spoon fulls of peanut butter and drink as much milk as possible)
4.)hamburger/steak/chicken for dinner with 32oz milk, and some veggies
5.)low fat yogurt, around 2-3 cups, or cottage cheese and about 16oz of milk
6.)some fruit or something

This is what I know about nutrition:
Carbs turn into sugar
protein helps build muscle
healthy fats help you recover

Instead of getting hung up on my diet, I just eat a lot of whatever. I don’t sit down and gorge myself with twinkies, cause I’d get sick after about 5, too much sugar. I don’t make enough money to buy any supps so I just stick to eating tuna, hamburger helper and dairy for my protein.

My metabolism is so high I can get away without watching how many carbs I eat and dont have to worry about doing morning cardio. I’ve been the same BF for the last 18 years.

I figure why not take advantage of this and stuff my face full of as much tasty food as I can.

I eat out maybe 2-3 times a week.
Depending on where I go I either get:
1.Philly Cheese Steak sandwich
2. chef salad (loads of ham and bacon and cheese, and a little bit of lettuce)
3.chilidogs or buffalo chicken sandwiches
4.burrito supreme

I might throw in a baconator here or there too.
I’m always hungry and am eating constantly.

Ya my diet can use work.
I should eat more steak more fruit and veggies ect. If Im home for a long period of time I will graze on everything. Today I ate 4 banana in one sitting. I was also out doing christmas shopping and got hungry so I went to a chinese buffet.

dairy products dont bloat me up or give my gas or any of that stuff and there is a good bit of protein in em plus I enjoy eating yogurt and drinking milk. I’m not worried about getting fat, it’d take a lot of shit food and a lot of piss poor workouts for me to gain fat and not muscle to be honest.

5

Here is what I’ve ate today so far.

  1. poptart 16oz milk ~460cal
  2. chicken fingers, 16oz milk, 3 fruit by the foot, gold fish, apple sauce ~950cal
  3. rice crispies, 5tbs peanut butter, 25oz milk, 1 banana ~800cal
  4. chef salad, 16oz water ~500

That puts me right around 2700cals for the day. I still have dinner to eat, and some yogurt or cottage cheese b4 bed and a shake.

I’ll re add everything up before I hit the sack to see where I’m at.

And I should drink more water throughout the day.
I’ll post my leg work too in about an hour or so.

Edit:

I just got done eating some spagetti, garlic bread and more milk ~600cal

I’m swimming in a pretty good bloat right now and am finaly full for once today.
That will change after I get done lifting.

6

350×525 60.2 KB

Alright, training is done, and I’ve got 2 more meals or so to eat before I hit the sack.

I’d like to post a picture along with every training session that describes how my day went or how I’ve been feeling and what has been motivating me.
The picture for today is an empty desert.
The message:
no one can do any of this for me. It’s all my strength, my will power, and my dedication. It is a lonely road at times.

But enough bullshit here is what I did today.

Front Squat
120x12 PHEW
135x12 MEGA PHEW

RDL
155x12 PR
185x12 PR

Crunches w/10lb plate
2x20

Notes:
idk if I locked out all the front squats or not, I was paying more attention to breathing and makeing sure I didn’t pass out.

I do my RDL’s off of an elevated surface. Sometimes I’ll use cinder blocks other times I’ll use 45lb plates like I did today. I do this because my arms are long as hell and I want to get a good stretch at the bottom.

And here is the video!

I like to have videos because being able to read the progress you make in a logbook or on a form like this is nice. But to be able to go back months at a time and see how you went from 100lbs for x number of reps to 300lbs for x number of reps and to be able to witness it happen is cool I think.

I’ll add 5lbs next time I do front squats and I’ll take 205 for my RDL to see what I can get.

7

Today was a good day.

Decline Bench
145x12
165x12pr

BB Rows
135x12
150x12

Side Laterals
2x15 w/ 5’s

Reverse Curls
2x15 w/ 55lbs

Notes:
I lowered the weight on the rows because I thought I was cheating too much when it was heavier. I also moved my grip out to about shoulder width or so, this definitely helped being able to actually feel my lats working ect.

No pain or discomfort in my left shoulder or elbow so that is good. I’ll stick to doing reverse curls for my forearm/bicep work.

8

I got a mohawk.

And the last two days have been off days, nice to relax sort of.

Tomrrow I’m supposed to squat again, but Monday my training partner wants me to go lift with him so I will hit legs then. He says were going to just squat for a whole hour straight. Should be fun.

Saturday I’m hitting chest ect with a friend back home from college.

9


I havn’t had power for the last 2 days. The ice storm that hit was pretty bad. Stop lights all acorss my town were not working, roads were blocked by tress,yes actulal TRESS that had broken off from so much ice building up on them.

All the food is my fidge is probably bad, and I’ve mabe ate 3 or 4 times in the last 2 days it sucks.

The news reproted that something like 100,000 people around the area had lost power.

Power is supposed to be back up by 1 tomorrow.
balls

10

Well my power has finally come back on.
Just waiting for the house to warm up.
Man this sucks.

Here is wut I did earlier today.

Decline Bench
145x12
170x7

And that was it, I had 2 pairs of sweat pants on and 3 hoodies I just could not get warm.

Plus the fact that there were no lights, no heat, and no music made it kind of weird.

I’ll hopefully be able to get all the food I need in before monday so I can have a decent workout then.

11

Nice Mohawk.

12

The last 5 days or so have been a little hectic food and training wise.

I just need to prioritize my food and make sure I’m eating something all the time or pretty close to it. Not eating on a regular basis the last 3 days or so has fucked my training up, if I don’t eat my workouts suck and I just feel ran over ect.

I’m also debating on weather or not my current split is conducive to my goals this track season, so I may rethink how I’m doing things and end up switching back to WS4SB or something.

Here is what I did today.

Front Squat
155x4

Sumo DL
185x2

I’m going to get food.

13

I’m getting pretty frustrated with myself now.

Incline Bench
95x10
115x5
135x5

DB Bench
35’s 2 sets

Front Raise
1 set x 15

This was a pretty good waste of a workout. I told myself to just stick with it even though everything felt heavy and I felt like a dumbass for being so weak.

Everything just feels heavy, and now my elbows are both sore.
Gah, maybe I should just take sometime away from the gym and just eat and sleep idk.

Or just bump the intensity down and up the volume, who knows.
It’s all one big science experiment.

14

Went and did some light accesory stuff the other day, jsut to get the blood flowing.

CG Bench
worked up to 95 for a set of 8 i think

Off Set DB Curls
15’s x 12/12

Hammer Curls
15’s x 12/12

DB Shrugs
50’s x20/20

Seated Side Laterals
5’s x 12/12

15

The site was acting funny and I guess this didnt go through the first time.

Leg Press
4plates x 10
6plates x 10
8plates x 10
4plates x 12
4plates x 12
6plates x 15 PR

Front Squat
135x5/5/5

Lying Leg Curls w/ light band
3 sets of 15

Standing Calfs
3 sets of 15

Pulldown Abs
2 sets of 15 w/ 45lbs

Roman Chair Crunnches
1 set of 10
1 set of 10 w/ 10lbs

Good workout, I enjoyed it.
For the leg press I count the total # of plates so 4 plates would be 2 plates on each side ect.

16

Holy shit, who’s that in your avatar?

17

[quote]Bloobird wrote:
Holy shit, who’s that in your avatar?[/quote]

Paul Dillet

18

This really has nothing to do with training, but I’m getting ready to head over to a girls house.

PARTY!

19

Incline Bench
95x5
135x5
155x5
175x5

DB Bench
45’s x 12
50’s x 12
50’s x 12

Pec Dec
3 sets

Dips
bw+45x15
bw+90x6/45x6/bwx6

Incline Curls
15’sx10
25’sx10
30’sx5

Hammer Curls
25’sx10
25’sx10
25’sx10

happy new years everyone

20

Happy new year to you, too.

How come you started an extra log?