Grettiron's Training Log

Training Training Logs
21

mon 6/22

cardio 30:00@125bpm

good mornings
135x10, 185x7, 225x5, 245x5, 275x5,5,4, 225x10
DB swing
70x10+, 90x10, 100x10
front squat
135x8, 185x4x8

deload means take it easy, idiot. last 275 set of goodmornings i lost my arch and strained my back. i shouldn’t have worked up so high when i had trouble finding the groove. lots of stretching and taking it easy for the rest of the session. rolling with a tennis ball and the stick when i got home. i think it’s just a muscle strain because it feels pretty good this morning (6/23).

the diet was good! high carb, medium high protein day. ratios were fat: 28%, carb: 59%, prot: 13%

22

tues 6/23

cardio 30:00@127bpm

bench press
135x10, 185x5,7,6,6,6
bent row (not from ground)
135x10, 185x5x10

close grip bp
185x5x8
one arm row - one knee on the bench this time, no straps
120x5x10

reverse curl/OH extension - EZ curl bar, +70lbs (not sure of bar weight)
+70x3x10

greasing the groove so i don’t forget how to bench. the OARs felt pretty good with a knee and a hand on the bench. usually i do them with one hand on the bench and both feet on the ground. doesn’t look like much of a deload but i really did take it easy.

edit: food ratios for today were 54% fat, 34% carb, 13% prot

23

wed 6/24

cardio 30:21@125bmp

been taking the time after cardio to do a couple moves from defranco’s agile 8. i’m liking this routine a lot. also stretching and doing some mobility work for my right ankle.

resting heart rate was 57 this morning. i can’t tell if the “cardiac development” is working yet.

once it finally stops fucking raining i’ll be riding my trials bike again. what a waste of a month. fuck rain.

24

thurs 6/26

no cardio, i rode my trials bike instead because the sun came out.

conventional deficit deadlift - maybe 6" blocks? the bar was at the top of my feet.
225x10, 225x7?, 275x5?, 315x3x5
DB split squat - these were a huge pita. weight and reps per side
45x10, 60x10, 75x10, 75x10
wide stance SLDL
135x15, 185x10, 225x10, 225x10

deficit deads felt pretty good. a guy said i was absolutely exploding up. i took it as a compliment. double overhand grip, too.

the split squats were a huge bitch because i was having lots of trouble keeping my balance (wtf? i ride a trials bike!! no carryover i guess). my right leg forward was especially difficult. i guess the stabilizer muscles haven’t come back yet.

wide stance sldl’s were just inside my regular sumo width. they felt fantastic. then some deep stretching and that’s that. pretty good session today. i didn’t feel wasted after it was all done.

on the diet front: the carbs are too much for me. today was a high carb day and i was having some gut issues. i don’t think i’d make it to the low protein weeks if i’m already having issues. i just wanna have normal guts, is that too much to ask? the carbs felt really good the first few days. maybe i need to do something else. i will think about this. scale weight was about 182 the past two days.

25

fri 6/27

man i am awful with the dates on each entry.

mil press deload day, and i didn’t want to be at the gym at all, so i just did:

log press
about 50 reps total. just trying to figure out the technique. i had a few pointers from one of the strongmen in my gym. felt good.
pullups/chinups
tried for max bodyweight pulls. got 20 something… unfortunately i have difficulty counting past 12. then slapped a 45 on and did some more.

the sun is finally out today!

i’m going to give free squatting a try on monday, see if my ankle is up for it.

26

mon 6/29

cardio
15min@77%MHR… not sure what that is in bpm.

free squats
135x10, 185x5, 225x5, 275x5, 295x5, 315x11 (yessss!)
DB swing
95x10, 110x10, 135x10
SSB box squat
185x3x10, 185x12, 185x16
BB shrug
315x10, 405x10, 455x10

squatting felt really good today. however i got a couple comments on the high volume of ssb squats. maybe i’ll shoot for 5 sets of 6-7 next week, see how that goes.

dug out the metabolic typing test results i had from a couple years ago. that food list changed my life for the better when i got it the first time. maybe i will try to incorporate some of that stuff again. arg this nutrition thing is hard! i just want normal guts. and more lean muscle :slight_smile:

edit for food: high carb, 4000cals, 19/54/27% fat/carb/prot

27

tues 6/30

bench
135x10, 185x7, 225x5, 235x5, 255x5
BB row from floor
135x10, 185x9 (meant to do 7), 225x10 (dammit, meant to do 5), 255x7,8

bench
225x5x6
OAR (no straps!)
145x6, 150x4x6

EZ reverse curl, overhead extension
+70x10,9,10

so basically just barbell rowing the same top weight i’m benching. i’m stronger rowing, so i plan to just do a couple sets at the top weight for as many reps as possible. i figure my bench weights will be increasing anyway, and this will force me to stick with lower rowing weights. hence, in order to push things i’ll have to do more reps. this way i’ll eventually get to a big row, just gotta be patient.

getting away from the strict boring but big template. i want more work with relatively heavy weights so i can figure out good technique. sets of 10 are too light for that purpose i think. i’ll still try to work the reps up before bumping the weight up again.

on arm rows felt pretty good. no straps, but resetting on the floor each rep. the 150 dumbells have rotating handles, but the 155s don’t, so stepping up to the 155s may help. also changed to one knee on the bench instead of having both feet on the floor. i like this better as it’s easier to keep my hips from dipping.

also i love the OH extensions. for some reason they make my tri’s AND my traps burn. if the traps are working, that can only be good because i want big fuckin traps!

eating is going well this week. the guts are calm and all the food is getting eaten. med carb day, 4000cals, 46/27/27% fat/carb/prot.

28

oh yeah, also rode my trials bike on tuesday. my skills are improving, but i also raked my shin with the pedal for the first time in a long time. i may need to get deadlifting socks or some sort of shin protection so that shit will heal.

29

wed 7/1

rode my trials bike after the rain.

diet was 4000 cals again, 55/18/27% fat/carb/prot. still feeling good with the food.

30

thurs 7/1

sumo dl
225x10, 275x7, 315x5 DOH, 375x5, 405x5, 425x5
split squat - weight, reps per side
50x10, 60x10, 70x10
RDL
225x10, 315x10, 365x3x6

today’s session sucked. i was starving. bare minimum.

31

fri 6/3

mp
95x10, 105x7, 115x5, 125x5, 135x5, 145x5
pull up
+25x10, 35x7, 45x5, 55x5, 70x6

mp
135x5, 135x6, 135x3
pull up
70x3x6

hammer curl/OH ext
70x5, 7, 6

perplexing women troubles sapped my strength today. maybe tomorrow will be better.

32

mon 7/6

cardio: 15min@160bpm
bw: 177lbs shit!

squat
135x10, 225x7, 275x3, 295x3, 315x3, 325x6
DB swing
90x10, 110x10, 130x10, 140x10
SSB box squat
135x10, 185x6, 225x3x6, 225x9
wheelbarrow shrug
+400x15, +600x10, (straps) +690x10, +600x10, +400x15

4500 cals today. 33/48/19 fat/carb/prot. i was supposed to gain weight last week! in light of my new bw, tomorrow will be 5000 cals, with ratios calculated off of a 200lb bw. Yeah the numbers don’t match up, but i’m just trying to make it work. i may have to suck it up and make sat and sun legit med carb days, instead of just eating whatever (which amounts to not much usually).

oh and guts are still feeling pretty good.

33

tues 7/7

bench
135x10, 185x5, 225x3, 235x3, 255x3, 265x4
bent row
185x10, 225x10, 265x10,10,8

mil press
95x10, 115x10, 135x6,6
chin up
+45x10, +70x8, +80x6,6

dumbbell hammer curl to overhead press - weight and reps per hand
45x5, 55x5, 60x5

benching was acceptable. probably could have done a 5th rep, but 4 was enough. bb rowing was much better. low back was tight, and i was exploding off the floor. so much so that i kept cranking my solar plexus. nice, but at the same time, not nice.

decided to mix up the assistance so i could mil press and bench twice a week. friday i’ll do 531 mil press and reps of benching. i don’t know how i feel about this yet. today was alright. i’m going to drop the weight down and shoot for more reps instead of getting caught up trying for 135 next time. back to the 5 sets of 10 thing and all.

5000 cals today. 52/24/24% fat/carb/prot. in other words, 289/300/300 grams. ugh that’s a lot of food. i pureed 6oz of chicken thigh and drank it mid day. not bad. much better than chewing it. and added heavy cream to my milk, which is actually pretty good. that’s how i used to drink it growing up, when we got it straight from the tank of a local dairy farm.

someone asked a question to shelby on elite about eating 5k cals a day at 198 and not gaining. i can identify with that. i wish shelby had a great answer for him because i think it would help me too. my woman often comments that i’m like a furnace because my body get so hot at night. that must be where all the calories are going: warming the bed. hilarious.

34

wed 7/8

no training, but i made a chicken-avocado-olive oil shake this morning for lunch. mmmmmm it’s good! chicken by itself is ok, but with the avocado it’s so silky smooth :slight_smile:

also something that was bothering me: how the hell could i weight 177? so i weighed myself again before eating and got 184. the last two times i weighed myself it was after cardio. i’m thinking tomorrow i’ll weigh before and after to get an idea of how much water weight i lose.

food today is 5000 cals again, 60/16/24% and 333/200/300g fat/carb/prot. by the way, i love heavy cream in whole milk. deeeelicious! and my guts are still doing well! joy of joys!

man this chicken avocado shake has put me in a great mood haha. easiest way to down 6oz of chicken that i know of.

35

thurs 7/9

cardio
15mins@157bpm

bw before cario: 184
after: 183.5 - so they’re close. i’m thinking there’s no way i gained 7lbs of bodyweight since monday: some of this must be just food making its way through my guts. i tend not to eat much on the weekends so i probably cleared out a bit.

sumo dl
225x6, 275x5, 315x5, 365x3, 405x3, 425x3, 455x7 (dead stopped still)
walking lunge - weight and reps per side
70x5, 95x5, 115x5, 125x5
RDL
225x10, 315x10, 365x10, 405x6,6

stretched a lot. those walking lunges really work my glutes! RDL’s felt good. 455x7 felt good. i’m getting close to what i used to deadlift touch and go, except this time i break every one off the floor. i’m looking forward to making 505 for reps.

i generally do standing cable crunches in between deadlift sets to get the work done and loosen up my back (for some reason it really helps). i’ve been trying to slowly progress on those too.

food was supposed to be 5000 cals again, but i didn’t get to start eating until about noon because i was away from home this morning. i’m gonna do my best to pack it all in before bed.

hopefully 5000 cals, 33/48/19% and 182/600/240g fat/carb/prot. feeling pretty good so far. guts are happy and my stomach skinfold seems a little thinner.

36

fri 7/10

mil press
95x10, 105x7, 115x5, 135x3, 145x3, 145x7 (PR!)
pull up
bwx10, +25x7, +45x5, +55x3, +70x3, +85x6

bench
135x10, 185x10, 225x4x7
one arm row - weight and reps per hand
100x10, 125x10, 155x6, 155x3x7 (no straps, reset on the floor each rep)

ez curl/oh extension
+70x3x10
hammer curl - weight, reps per hand
50x3x6?
wide dip
bwx3x10

why all the arm work? i was looking at pictures of sergio olivia and i realized that big arms are cool. my arms are not big. i want to change that. also my chest is pathetic. funny story: i was gonna do some fly’s, but then when i sat on the bench with 35s in each hand, i realized i couldn’t in good conscious go through with it. hence the wide grip dips. i think arnold said he built a thick chest partly with wide grip, leaning forward dips.

the 155 dumbbells have some mean knurling! each rep reset on the floor so i could get a grip again. maybe my forearms will grow too.

mil pressing then benching felt good. i will do this again next week. my ankle does not feel good. i will go back to box squats next week and see if that helps.

5000cals today. med carb, 52/24/24%, 289/300/300g fat/carb/prot. i did not get all the food in yesterday, missed some potatoes.

37

mon 7/13

cardio
15min@158bpm
bw 182

well at least that’s a little higher body weight than last monday.
6000 cals today. i tweaked the grams/lb of body weight ratios a little for this week. 3g carb per lb was a little much on high carb days. now 2.5g carb/lb, 1.5g prot/lb for high days, the difference is fat. also basing this off a 200lb body weight. this week i am planning 6kcal, 5kcal, 3kcal for high, med, low days. i’m hoping upping the protein overall, and the calories on the most demanding days, will help out. i may try adding 1000cals across the board next week if things don’t work out so well.

6000 cals today, 47/33/20% and 311/500/300g fat/carb/prot.

box squat
135x10, 185x7, 225x5, 275x5, 315x3, 345x4
GM
135x10, 185x10, 225x10, 275x10
SSB box squat
225x6,6,7,6,9
DOH BB shrug, no straps
315x10,10,15

weight felt heavy, probably due to the box. i wanna push the good mornings a little higher over the next several weeks.

38

tues 7/14

bench
135x10, 155x7, 185x5, 225x5, 255x3, 285x1
bb row
185x5, 225x5, 275x5, 295x3, 315x3 (nice!)

mil press
95x10, 115x4x10
chin up - +70 sets on the springy bar. some flex, but also free to rotate.
+45x10, +70x10,9,9,8

hammer curl to db oh press - weight and reps per side
50x5, 55x5, 60x5, 45x5

today was bittersweet. i wanted more reps on the bench, but i got out of the groove and the bar went over my face. first rep felt good tho. however, i’m very excited about the 315x3 on the barbell rows! from the floor no less. grip was not even close to an issue. must be doing something right with all the double overhand deadlift warmups, one arm rows, and i guess weighted chin/pulls too.

mil press was ok, chin ups were ok. i think i pinched something on the last chin set because my right pointer finger went numb and tingly. feels ok now tho. did some ad hoc shoulder mobility stuff with my broomstick when i got home.

food was 5000 cals, 44/24/32%, 244/300/400, carb/fat/prot. plus a slice of pizza and a few brews when my good friend came down for a visit. i’m starting to feel more muscle! and my order of Alpha Male should be arriving today! i love that shit :slight_smile: it may or may not help me pack on more meat, but it sure makes me feel good :slight_smile:

39

wed 7/15

i was planning on only 3k cals today, but i don’t think i’m gonna make it! maybe i should’ve planned for 4k.

it’s nice outside, so i will ride my trials bike when the sun gets a little lower. also i may break from the plan and inhale some low carb food, like that pot roast that’s cooking in the juice of chicken, potato and onion. my grocery store started carrying hormone/antibiotic free beef raised on a “vegetable diet” so i bought a big hunk.

i almost forgot what it’s like to be hungry after trying to force-feed myself so much. i’m hoping that by keeping cals lower today, i’ll soak up my food tomorrow like a sponge.

40

thurs 7/16

sumo dl
225x5, 275x5, 315x5, 375x5, 425x3, 475x2

that’s it. i went to rip 425 and i thought i was gonna shart! the feeling did not go away. as you may imagine, this put a damper on things, especially where a good amount of abdominal pressure is involved.

i cut back on the protein for tomorrows diet. my pee started to smell funny yesterday. all sorts of cool things happening!

the pot roast beef was delicious, i’m looking forward to having some more tonite.
high carb day, 7000 cals, 49/29/23% 378/500/400gram fat/carb/prot.

i’m gonna drop the amount of food down some because i think that contributed to today’s difficulties. i realized that i’m only doing 2 high carb days a week when perhaps i should be doing more. gonna try a high carb day tomorrow.