Moving North of Vag

Training Logs
1

This will be my training log for the foreseeable future. I will record workouts and nutrition daily, measurements something like bi-weekly and progression pictures.

A little background on myself. I am currently a rising senior at Virginia Tech, pursuing a commission in the USMC. As such, my main focus for the next year will be to

  1. Increase metabolic conditioning
  2. Increase my score on the PFT to somewhere around 285 (which will comprise 20 dead hang pullups, 100 crunches in 2 minutes and a 3 mile run at around 20 minutes)
  3. Increase my limit strength in the deadlift, front squat, standing military press and barbell bench press
  4. Lean out while building a solid physique

My limiting factors at the moment are I cannot, and do not want to, exceed my weight limit for my height, that being a cap at 203 pounds. With all these training goals in mind, I have elected to begin the Wendler 5/3/1 program along with a Armstrong Pullup Program, as well as running on the road and sprinting on the track.

I recently completed the V-Diet, dropping 12 pounds of fat. I chose this for several reasons. I have trained very hard in the past, but a combination of lack of sleep and EXTREMELY poor diet (read as binge drinking Thursday-Saturday nights, 3 triple Whopper meals a week usually around midnight, you get the idea) had me stuck in a rut. The V-Diet really helped me focus on controlling what I eat, and I saw results. It was as much a diet as a ‘life-hack’. Now I am as focused as I have ever been, well read on diet and exercise and ready to make some real gains this coming year of training.

Nutrition:
Breakfast- 4 whole eggs scrambled with half a cup of mushrooms, Flameout cap, cup of milk, 2 HOT-ROX
Snack- 2 scoops Metabolic Drive, 1 scoop Biotest L-Leucine, Flameout cap
Lunch- 2 cups plain yogurt, half cup blueberries, 1 apple, two string cheeses (I had no meat in the fridge today, which kinda pissed me off) Flameout cap, 2 HOT-ROX
Dinner- Eggpland Parmesan- about 3/4 of an eggplant total, Flameout cap
Pre-Bed- 2 scoops Metabolic Drive, 1 scoop Biotest L-Leucine

Note: I need to dial this diet in, so this week will be my ‘train up’ so to speak.

Training:
Yesterday- Ran a 3.5 mile road course in 27 minutes. Sucked something fierce as I haven’t ran in 5 weeks, plus ya gotta love that Virginia humidity!

Armstrong Pullups Plan- Day 1- 12,7,8,6,5 pullups w/90 second rest intervals
Standing Military Press- 5x95 5x105 5x120
Delt Triad- 3x10 sets of Seated Lateral raises/Front Raises/Shoulder press @ 15 pounds (light weight but killer after the military presses)
Seated Cable Rows- 10x100, 10x120, 10x120

2

A 300 PFT is fine and dandy, but I think you should don a 60lb. ruck and hump. Start with 5 miles then work your way up to 25 miles. Incorporate hills.

Good Luck!

3

I plan on doing all my rucking and O-Course work down at school. Thanks for the input!

4

Meal 1- 4 whole eggs (scrambled) cup of coffee, handful of cashews, Flameout cap, 2 HOT-ROX
Meal 2- 2 scoops Metabolic Drive, 1 scoop Biotest L-Leucine, 1 apple,
Meal 3- 2 cups plain yogurt, 1 cup blue berries(again) handful of cashews, Flameout cap, 2 HOT-ROX
Meal 4- 2 chicken breasts, 2 cups baked zucchini, Flameout cap
Meal 5- 2 scoops Metabolic Drive, 1 scoop Biotest L-Leucine

5

No training today. Felt like crap, knees are bugging me and the gf wanted to chill before she goes on a family vacation on Friday.

Meal 1- 4 whole eggs (scrambled) half cup oatmeal, half cup blueberries, 1 cup milk, Flameout cap, 2 HOT-ROX
Meal 2- 2 scoops Metabolic Drive, 1 scoop Biotest Leucine, 1 banana
Meal 3- 1 cup cottage cheese, handful cashews, apple, 3 oz. deli turkey breast, Flameout cap, 2 HOT-ROX
Meal 4- 8 oz. ground beef, tomato sauce, cheese, salad with balsamic vinegarette dressing, olives
Meal 5- 2 scoops Metabolic Drive, 1 scoop Biotest Leucine

Btw, if anyone is reading this, what do you think of the way the diet is set up?

6

Training:
Pullup Pyramid- 1,2,3,4,5,6,failed to get 7, only got 4- then completed another set of 5
3.5 Mile run- 26 minutes

Meal 1- 4 whole eggs, half cup oatmeal, half cup of blueberries, cup of milk, Flameout cap, 2 HOT-ROX
Meal 2- 2 scoops Metabolic Drive, 1 scoop Biotest L-Leucine, 1 apple
Meal 3- 1 1/2 cups plain yogurt, half a cup of blueberries, 2 oz. turkey breast, some carrots, Flameout cap, 2 HOT-ROX
Meal 4- 3 Pork chop things (each the size of my hand), half cup potatoes, onions, mushrooms, Flameout cap
Meal 5- 2 scoops Metabolic Drive, 1 scoop Biotest L-Leucine, Flameout cap

7

Training:

3x4 medium grip pullups, 3x4 close grip chinups, 3x4 medium grip pullups
Bench Press: 5x135, 5x155, 9x175
5x5 Preacher Curls @ 65 lbs
Zottman Drop-set curls- 9x30 @ lbs, 6x25 @ lbs, 5x20 @ lbs
Rotated Cable Curls- 4x15 @ 8 plates
Incline Hammer Curls- 4x10 @ 20 lbs.
Extended Machine Preacher Curls- 8 @ 7 plates, 6 @ 6 plates, 6 @ 5 plates, 5 @ 4 plates

Meal 1- 2 cups plain yogurt, 1 cup blueberries, 1 Flameout cap, 2 HOT-ROX
Meal 2- 2 scoops Metabolic Drive, 1 scoop Biotest L-Leucine, 1 apple
Meal 3- 1/2 cup cottage cheese, ~20 almonds, 2 oz. turkey breast, 2 Flameout caps, 2 HOT-ROX
Meal 4- Chicken wrap (4 oz. chicken breast, tomato, Italian dressing, tortilla)
Meal 5- 3 slices thin crust pizza, salad (pre-workout timed insulin spike… ghetto style)

8

Saturday:
No training. I had some pizza for breakfast, a shake of 2 scoops Metabolic Drive and 1 scoop Biotest L-Leucine, a subway footlong turkey breast and a 6 pack of Bud Light at the Lynrd Skynrd/Kid Rock concert I went to.

Sunday:

Meal 1: 3 slices pizza, 1 scoop peanut butter
Meal 2: 2 scoops Metabolic Drive, 1 scoop Biotest L-Leucine
Meal 3: 2 scoops Metabolic Drive, 1 scoop Biotest L-Leucine
Meal 4: about 4 strip steaks, large salad, 6 olives

Training:
Military Press: 5x95, 5x105, 6x120 (1 rep PR)
Delt Triad: 3 supersets of 15 seated side raises, front raises, shoulder press @ 20 lbs.
One Arm Tricep Extensions: 3x8 at 25 lbs.
Cable Pushdowns with rope attachment: 3x10 @ 8 plates

Had a great shoulder pump. I am going to start the Wendler 5/3/1 in earnest this week.

9

Meal 1: 3 whole eggs (scrambled) glass of milk, apple, Flameout cap, 2 HOT-ROX
Meal 2: 2 scoops Metabolic Drive, 1 scoop Biotest L-Leucine, apple, Flameout cap
Meal 3: 4 oz. ham, hunk of cheese, handful of almonds, 3 cups celery, Flameout cap, 2 HOT-ROX
Meal 4: 2 scoops Surge Recovery (drank during my workout)
Meal 5: 2 chicken breast, cheese and spaghetti sauce, salad with Italian dressing, hunk of smoked cheese, pepperoncinis

Training:
Pullups: 10, 9, 7, 6, 5
Deadlift: 5 x 215, 5 x 245, 7 x 280
Shrugs: 10 x 135, 8 x 205, 10 x 135
Cable Rows: 10 x 120, 10 x 140, 10 x 150
Back extensions: 10 reps (knees feeling wonky)

BTW, I ran 3.5 miles in 27 minutes on Sunday, fucking sucked cuz of the monstrous humidity.

10

Meal 1: 3 whole eggs (scrambled) milk, Flameout cap, 2 HOT-ROX
Meal 2: 2 scoops Metabolic Drive, 1 scoop Biotest L-Leucine, Flameout cap
Meal 3: 1 chicken breast, 2 cheese sticks, half cup of almonds, Flameout cap, 2 HOT-ROX
Meal 4: grilled chicken wrap
Meal 5: BBQ beef, pepperoncinis, Flameout cap

Training:
Pullups: 1,2,3,4,5,6,5,2 (pyramid to 6,failed at attempting 7, dropped off the bar and did 2 more reps)

Hands are feeling kinda tore up. Chalk is coming in the mail from EliteFTS, should help the issue. I guess today could be considered a ‘low’ day. I’ll probably get into a groove of higher carbs on Sun/Mon/Wed/Fri due to lifting and boxing.

Second day of no dip. Holding strong.

11

Have you started training for the CFT?

12

[quote]jss11483 wrote:
Have you started training for the CFT? [/quote]

Do you mean PFT? Or do you mean Crossfit Total? If you mean PFT, then yes, that’s why I am running 3.5 miles twice a week and doing pullups 5 days a week lol. I’m going to add in a track intervals day, probably next week. Trying to work on speed and quality mileage slowly.

13

Meal 1: 4 whole eggs (scrambled) milk, a little cheese, Flameout cap, 2 HOT-ROX
Meal 2: 2 scoops Metabolic Drive, 1 scoop Biotest L-Leucine, Flameout cap
Meal 3: 1 cup pulled beef, half a cup of peanuts, celery, 2 cheese sticks, Flameout cap, 2 HOT-ROX
Meal 4: 2 scoops Surge Recovery (during my workout)
Meal 5: about 3 cups beef stir fry with green peppers

Training:
Pullups: 3 x 4 regular grip, 3 x 4 close grip chins, 3 x 4 wide grip
BB Bench Press: 5 x 135, 5 x 155, 9 x 175
Dips: 10, 6, 6, 6, 6 @ BW
Lateral/Front raise supersets: 15,12,10 @ 20 lbs.
DB tricep extensions: 3 x 10 @ 20 lbs.
Cable Pushdowns: 3 x 10 @ 60 lbs.

Was trying to get a mad tricep pump today. It worked. Third day of no dip.

14

Meal 1: 4 whole eggs (scrambled) milk, Flameout cap, 2 HOT-ROX
Meal 2: 2 scoops Metabolic Drive, 1 scoop Biotest L-Leucine, Flameout cap
Meal 3: 2 cups pulled beef, handful of almonds, celery, 2 string cheese, Flameout cap, 2 HOT-ROX
Meal 4: 1 scoop Metabolic Drive
Meal 5: 2 cups chopped chicken breast, pepperoncinis, cheese
Meal 6: 1 scoop Metabolic Drive, Flameout cap

3.5 Mile run- 27 minutes

Day 4 of no dip.

15

Friday:

Diet pretty much the same.

Training:
Pullups: 3 x 4 medium grip, 3 x 4 chinups, 3 x 4 wide grip
Squat: 135 x 5, 225 x 5, 315 x 2
DB Rows: 15 x 65, 15 x 75, 15 x 85
Canadian Cannons bicep routine
Rope pushdowns: 3 x 15 at 70 lbs.

16

Sunday:

Meals- Had a shake and some hot dogs w/ mustard (no buns) Saturday was pizza and whatnot, I figure one day of a few more carbs aint gonna hurt me if I’m busting ass in the gym and on the road.

Training: 3.5 Miles- 29 minutes in SUPER FUCKING HUMID weather. I swear, I was swimming through the air today it was so thick.

Military Press: 100 lbs. x 3, 110 lbs. x 3, 125 lbs. x 5
Delt Triad: 3 x 15 reps @ 20 lbs.
High Pulls: 3 x 10 @ 65 lbs.
Seated Tricep Extensions: 8 @ 25 lbs., 8 @ 30 lbs., 4 @ 35 lbs.
Seated French Press: 3 x 10 @ 50 lbs.
Rope Pushdowns: 10 @ 80 lbs., 10 @ 90 lbs., 10 @ 100 lbs.

1 week without dip, and feeling great.

17

Monday:

Meal 1: 2 scoops Metabolic Drive, 1 scoop Biotest L-Leucine, Flameout cap, 2 Glucosamine tabs
Meal 2: 20 pieces of sushi (tuna)
Meal 3: 2 chicken breasts, some beans and pasta salad, pickle, 2 Flameout caps, 2 Glucosamine tabs

Training:

Pullups: 14, 10, 7, 7, 6
Deadlift: 230 lbs. x 3, 260 lbs. x 3, 295 lbs. x 5
Shrugs: 135 lbs. x 10, 225 lbs. x 10, 275 lbs. x 6, 225 lbs. x 12

15 Minute Complex (12 rounds completed)
Deadlift
Romanian Deadlift
Bent Over Row
High Pull
Clean
Front Squat
Push Press
Back Squat

15 minutes of intervals on the stationary bike (60 seconds fast/120 seconds cruise)
15 minutes steady state cardio on the stationary bike

18

Tuesday:

Pullups: 1,2,3,4,5,6,7,4,4

19

Wednesday:

Meals: Some bowls of chili throughout the day, chicken breasts with tomato sauce for dinner

Training:

Pullups: 3 x 5 regular grip, 3 x 5 reverse grip, 3 x 5 regular grip (busted a blister on my hand today, but not too bad)
Benchpress: 10 x Bar 3 x 145 lbs. 3 x 165 lbs. 5 x 185 lbs.
Delt Triad: 3 x 15 Lateral Raises/ Front Raises/ Shoulder Press @ 20 lbs.

15 Minute Complex: Deadlift, Romanian Deadlift, Row, High Pull, Hang Clean (each movement done twice) (12 rounds completed)
15 Minute Intervals: 60 seconds fast/ 120 seconds cruise on the stationary bike
15 Minute Steady State: Stationary Bike

I’m going to be doing these complexes for the next 4 weeks to lean out a bit.

20

Thursday:

Ran 1.5 miles to the local track. 3 X 400m repeats @ 1:30 with 400m walking cooldown laps. 1.5 miles back.