Grettiron's Training Log

Training Training Logs
41

fri 7/17

mil press
95x10, 105x7, 115x5, 125x5, 145x3, 155x4
pull up
bwx10, +25x7, +35x5, +45x5, +70x3, +100x5

bench
135x10, 185x7, 225x7,7,8,7
one arm row - dumbbell handle with 25lb plates
100x10, 150x6,7,8,8

went to the school gym today because i was pressed for time. plus it’s air conditioned and they have a thick, knurled chin up bar which makes pull ups easier.

food was supposed to be 5000cals today, but i could pack any more meat and potatoes in tonite. should have eaten more earlier. body weight was 185 after lifting. sorry to the two people who read my log, but i don’t have the high carb macro breakdowns in front of me.

42

mon 7/20

free squat
barx10, 135x10, 185x10, 225x3x5
good morning
135x10, 185x10, 225x10, 245x6, 275x2x10
front squat
135x2x10
shrugs

“deload” week. which means i do what i want. i wanted to do good mornings. also i stretched a lot!

body weight was 185 again today… this means my average weight is trending upward slowly. high carb day today, 5000cals, 44/40/16%, 244/500/200g, fat/carb/prot. i’m going to do another high carb day tomorrow, slightly more protein so i can have more beef.

43

tues 7/21

bench
barx30, 135x10, 185x3x5
bb row
185x10, 225x10, 245x5, 275x9,7

bodybuilder-style bench (elbows flaired)
135x3x(10,10)
dumbbell row - weight and reps per hand
100x3x10

dumbbell curls and presses
45x5, 50x5, 55x5

lots of stretching again afterward. i was shooting for 275x10 on the rows, but the last rep was pretty sloppy. oh well.

also my chest is pathetic and a lot of bodybuilders have great pecs from benching that way, so i figured i’d give it a try. maybe it’ll have some carry over? we’ll see. damn those double sets burned the pecs! haha it’s been so long since i’ve felt anything like that.

high carb day again today. 5000cals, 41/40/19% and 227/500/240gr fat/carb/prot. 184lb bodyweight after lifting. guts are still happy. i feel like i’m settling into a satisfying ratio. also i had milk without cream yesterday and it tasted funny :stuck_out_tongue:

44

thurs 7/24

trap bar dl
70x10, 160x10, 210x10, 250x10, 300x5, 350x5
walking lunge - weight, reps per side
70x10,10, 100x10,10 (tough!)
SLDL
135x10,10, 185x10

wed was a med carb day, 5000 cals, 55/24/21%, 307/300/260g, fat/carb/prot.

thurs was a high carb day, 5000cals, 41/40/19%, 227/500/240g, fat/carb/prot.

guts feel good, muscles feel good, everything feels good. the trap bar deads were a nice change of pace. SLDL just to loosen up the hammies. walking lunges were pretty f-ing tough… i had a little more space in which to walk this time. they fried my quads, which is unusual because they usually fry my glutes. my glutes must have gotten stronger?

45

mon 7/27

free squat
135x10, 185x6, 225x5, 275x3, 285x5, 305x5, 325x8 (PR!)
good morning
135x10, 185x10, 225x8?, 275x10, 315x5 (PR!)
box squat
285x5x5

oh boy did i stretch after this. trying something a little different for assistance work with the box squats. we’ll see how it goes. good mornings felt great. free squats were ok… i seem to be weighting my left leg (aka good leg) a little more than the right leg. i did lots of single-leg calf raises to try to get the right calf back up to strength. also did some weighted negatives for it. i gotta get this thing back into shape so i’m balanced again.

also taught a female friend of mine how to box squat and bench (she picked it up really fast). i was encouraging and did not laugh at her :slight_smile: see, i’m doing my part to build more curvy, strong, female bodies!!!

food was high carb, 5000 cals, 41/40/19%, 227/500/240g, fat/carb/prot. bodyweight was 185 this morning. the trend is still upwards. my gf’s mom thought i should see an endocrinologist to make sure there’s nothing wrong with me, due to my food consumption and furnace-like body temp. i dunno about that. because my mom has hyperthyroidism, i once had some bloodwork to test my thyroid function and everything came back normal.

last friday i skipped mil press day and headed out early for the weekend (it was deload, i can do that). i ate half my normal food and lots of G&T’s and beer. food over the weekend was just adequate.

46

argh body weight is 183. what the fuck?

edit: i just double-checked my numbers against fitday, and it all lines up. i’ve hitting my ratios with just whole food, 1.2~1.3 grams protein per pound of body weight, based off of a 200lb weight. maybe i should crank up my high carb multiplier? it’s 2.5 grams/lb for high carb days, 1.5 for medium and .75 for low.

maybe i should order some whey protein and bump up the protein ratios? this is so frustrating. am i a hardgainer? 'cause it sure feels like it.

at least my guts have been feeling really good for the past couple weeks, so that’s nice.

edit 2: i re-read “the truth about bulking” and calmed down a little bit. i’m on track for about 5lbs/month right now, which is a little on the high side according to the article. i just need to calm down. maybe i will just stay the course and keep taking measurements, as more data points will give me a better idea of my rate-of-gain. it’s only been a little more than a month since i started tracking this stuff.

“don’t panic”

47

tues 7/28

bench
135x10, 185x5, 205x5, 225x5, 245x5, 255x6 PR!
bent barbell row
135x5, 185x5, 225x5, 255x5, 265x5, 285x5

bodybuilder-style bench
135x10, 185x3x10
renegade row - weight and reps per side
60x10, 100x3x10

curls and extensions

bench felt good, and i got a one-rep PR. there may have been another one in the tank.

in hindsight, i shouldn’t have gone so heavy on the good mornings on monday because my back was still worked, so i just did the required reps.

the bodybuilder-style bench means my back was flat and my elbows flaired… it took some effort to set up like this, because every time i lie on the bench i automatically start setting up for a powerlifting style. that’s good i guess.

after my minor crisis yesterday, i put together monthly bodyweight goals for a year gaining at 3lbs per month. this gives me a little perspective. if i can hit the monthly goals, i’ll be well over 200lbs by this time next year. i’m going to cut back on the food to 4000 cals/day and see if i can change the slope of my trend line to 3lb/month.

oh and instead of whey protein, i just added chunk lite tuna to my food list.

48

wed 7/29

ahhh relief! i just messed around with the bar doing complexes. pushups, rows, mil press, GMs, back squats, front squats, OH squats, snatches, one-hand snatches,… i think that’s it. just trying to loosen everything up. then i did some of defranco’s agile 8 exercises and some other quad/hip stretches. did some calf raises on 3 sides of my foot, then did toe raises. also did some ankle mobility work. then some upper body stretching and some exploratory stretching to loosen up my back in preparation for deadlifting tomorrow. i think it was a success! i feel very good.

bodyweight was 182 this morning. that still puts me on track for 3lbs/month so i’m not toooooo worried (but i am a little worried). tried to get 1g carb/lb bw and 1.7g prot/lb bw and 4000 cals today. that works out to 49/19/32% and 216/190/323g, fat/carb/prot.

however, my arms are now 16-3/4 inches and my thighs are 25-1/2 inches, cold. that’s 1/4" on the arms and 1/2" on the thighs in a month or so. what does that mean? i have no idea.

49

thurs 7/30

sumo deadlift
225x5, 275x5, 315x5, 365x3 (all DOH), 385x5, 415x5, 435x5
walking lunge - smaller steps for the quads
70x10,10, 100x11,11 (PR)

my back is still a little jacked from goodmornings on monday, so i just did the required reps. lunges were brutal due to the heat and humidity (and the weight i guess). also did some reverse hypers, though i’m not sure if i was doing them correctly. there is a reverse hyper-like machine called the butt blaster that i also used. i feel so dirty lol. lots of stretching. i can’t wait to get my foam roller and theracane, i’m gonna use the shit out of them! maybe take an epsom salt bath if i’m still stiff tomorrow.

diet: well 1.7g prot/lb bw is too much. my pee started to smell funny again. i was shooting for 1.2g/lb today, and that still seems like too much, although maybe it’s left over from yesterday. all my protein is coming from meat, milk/yogurt, and oats. today was high carb, 4000 cals, 30/48/23% (rounding error), 132/475/228g, fat/carb/prot.

50

sat 8/1

mil press
barx10, 95x5, 105x5, 125x5, 135x5, 145x6 (sneakers off), 145x2
pull up
bwx10, +25x5, +45x5, +60x5, +75x7

wide grip mp
95x15, 105x13, 115x9
chin up
+45x13, +45x11, +45x11

curls and extensions

i went home to pick up my rehab stuff on friday, but there was a misunderstanding and it wasn’t there. so i skipped fri for no good reason.

i also wore running shoes for no good reason today, and i was really fighting for balance on the 145 set, so i took my shoes off and did a couple more.

diet on friday was high carb, 4000 cals, 34/48/19%, 149/475/190g, fat/carb/prot. i knocked the prot down to 1g/lb bw due to funny smelling pee. it occurs to me that might be due to eating chicken… i’m not sure it would happen eating beef. only one way to find out i guess. plus i can eat beef without blending it into a shake. i really don’t like to eat chicken. body weight was 184. this is a fucking battle. that’s probably 4lbs of fat, too. gah.

next week i’m going to decouple my macros from my body weight. i’ll just do something like: high carb, 4000 cals, 20/60/20% fat/carb/prot or something like that. i’m thinking 60-40-20% Hcarb-Mcarb-Lcarb, just to start with. maybe back to two Hcarb days, and one super-high carb day? i dunno, gotta think about this.

51

mon 8/3

free squat
135x10, 185x6, 225x5, 275x3, 305x3, 325x3, 345x6 (PR!)
goodmorning
225x3x10
box squat
285x5x5

back felt ok. i wore a belt from 275 on up on the squats, and for the first set of gm’s. i was at the school gym with smooth bars, bad music, and slippery floors. why? to save time. i’m going to go home again and pick up my shipment of rehab gear!!

food was high carb, 4000 cals, 89/600/200, 20/60/20%, fat/carb/prot. bodyweight was 186 today! i’m going to try just doing straight ratios and not worrying about grams per pound or anything like that. tomorrow should be a high day because today was so damn hard. also i’m gonna hit the reverse hyper tomorrow at bay state gym.

52

tues 8/4

bench
135x10, 185x7, 225x3, 245x3, 255x3, 275x4 (PR!)
row
135x3, 185x3, 225x3, 265x3, 285x3, 305x4 (PR)

“iron cross” bench
135x10,10, 185x10,10,9+2
one arm row - weight and reps per hand
100x10, 130x10, 150x3x10 (last set was kinda sloppy)

cable curls and extensions

previous bench PR was 275x3… just taking it one rep at a time. my back is still kinda jacked, so did as little as possible with the bb rows. did some one-leg reverse hypers to warm up, and that felt pretty good.

the one arm rows were done without straps, but resetting the weight on the floor almost every rep. on the last set the damn db kept rolling out of my hands. my forearms are pumped and already sore right now.

just messing around with the cable curls. did sort of an arm-wrestling movement where i stood parallel to the rack and pulled the cable across my body. did sets with the palms facing up and down. maybe i need a vid to explain better?

food today was the same as yesterday: Hcarb, 4k cals, 89/600/200g, 20/60/20%, fat/carb/prot. bw was 184 after lifting - and my shirt is drenched.

53

wed 8/5

tried some one-arm snatches today for fun and to loosen up. also did some band pull aparts, band press-downs and band curls in my office. 100 reps of press-downs and curls with the light band. i’m going to bay state gym in a bit to use the reverse hyper for the back.

food was Mcarb, 4k cals, 156/400/250g, 35/40/25%, fat/carb/prot. bodyweight was 185. still on track for ~4lbs/month weight gain.

54

thurs 8/6

sumo dl
225x5, 275x5, 315x3, 365x3, 415x3, 435x3, 465x3
walking lunge - weight and reps per side
100x5, 120x5, 140x5,5
sandbag lifts
167xa bunch of singles

tried some single-leg RDL’s, but that didn’t work out too well. then tried shouldering a 167lb sandbag a bunch of times to work the back a little. couldn’t really shoulder it for more than 4 reps because i was pretty gassed after the lunges, so i just hefted it as high as i could.

warmed up with reverse hypers, roman chair situps, ad/abductor machine. i liked that, it worked well. also, gravity must have been extra heavy today because that 465x3 was tough. probably could have gone for 4. next week… hopefully my back will be in fighting shape again by then.

food was supposed to be Hcarb, 4k cals, 89/600/200g, 20/60/20%, fat/carb/prot. but i had extra whole milk and an edy’s strawberry frozen fruit bar after the gym. i’m looking forward to beef tomorrow. chicken sucks.

55

oh yeah, 187lbs today. the heaviest i’ve ever been! i like this 4k cals/day.

56

fri 8/7

mil press
95x10, 115x5, 135x3, 145x3, 155x3
pull up
+25x5, +45x3, +55x3, +70x3, +85x6

mil press
135x6,5,5, push pressx8
chin up
+70x4x6

mil press was no good. the second session of mil pressing was better because i changed my technique a little. i will have to remember that for next week.

food was Mcarb, 4k cals, 156/400/250g, 35/40/25%, fat/carb/prot. didn’t get a bodyweight measurement.

57

bw 188lbs today! yessss it’s working! bahahaha!

on a side note: i went climbing with my gf at a rock climbing gym in my city. after a couple hours my forearms were shot! all the weighted pull ups seemed to pay off though, because it was very easy and comfortable to move up the wall using legs and back. i may go back there for extra grip work and fun.

5.10a was the hardest route i climbed… not sure what that means, but it wasn’t easy.

been toying with moving to a 3 days per week routine so i can enjoy the late summer weather by riding my bikes more. sadly my trials frame developed a crack so it’s out of commission until i can get it fixed. but i built my xc rig back up, so i can do some more trail riding.

58

mon 8/10

free squat
135x10, 225x5, 275x3, 285x5, 325x3, 365x2, 405x1(PR*), 365x4(PR!)

on leg rev hyper - reps per leg
140x10,15,15, both legs: 140x20
ab wheel
10,20,10+?
seated calves x25,20,23
standing calves x3x10

365x2 felt ok, so i decided to go for it. 405x1 is not an all-time PR, but it is a PR since ankle surgery. it wasn’t really that hard, but my back said “go easy” so i did. same with 365x4.

one leg reverse hypers to try and resolve a noticeable imbalance with my erectors, as well as heal my back (i’m guessing it needs healing due to the imbalance). walking out of the gym today i felt a little crooked, but maybe i was straight and have just gotten used to being crooked. calves because there was an article today about it, though i have been doing them before now to try and strengthen my right ankle. it still hurts some days… days like today.

foam rolling, back nobbling, tennis ball rolling, etc. when i got home.

food was Hcarb, 4k cals, 89/600/200g, 20/60/20%, fat/carb/prot with extra milk and fruit bar. bw was 188, as noted above.

59

tues 8/11

bench
135x10, 185x5, 225x5, 255x3, 285x3 (PR!)
row
185x10, 225x5, 255x5, 285x3, 315x1

wide grip bench
135x10, 185x3x10
one arm row - weight and reps per hand
130x10, 10x3x10

i needed that bench PR! felt really good, smooth and easy (i.e. no stalling). i think i was too ambitious with the bb row numbers this cycle. i’m going to turn them down next month. also did some reverse hypers to warm up. around noon i went in to try some band shoulder and low back traction. felt pretty good! i will do it again.

food was Hcarb, 4k cals, 89/600/200g, 20/60/20%, fat/carb/prot with extra milk and fruit bar. bw was 187.
tomorrow i’m winging it food-wise due to celebrating my girl’s b-day all day. i’ll try to eat only meat to offset all the booze :stuck_out_tongue:

60

thurs 8/13

mp
125x5, 145x3, 165x1, push press 165x4
pull up
+45x5, +75x3, +105x3

power clean and press
135x7,7,7
neutral grip pull up
bwx15,14,16,13

the routine this week was messed up due to my gf staying with me. food was supposed to be Mcarb, but i didn’t get the full 4k cals.