Never Done

Training Training Logs
1

Oh wow… OMG… Another training log. Yup.

Ht: 5’11
Wt: 195
Age: 23

Training History:

  • 2 years ago started “training” - lots of long distance steady state cardio, iso exercises, machines, couldn’t do a single pullup… embarassment
  • 1.5 years ago - still long distance but incorporated sprints, bodypart split (one bodypart per day), 50% compound 50% retarded iso machines, up to 2 pullups!
  • 1 year ago - CT’s War Room Strategies to Maximize Fat Loss (good starter workout program), dieted perfectly, lost weight, gained muscle, grew balls
  • 6 months ago - Implemented Alpha’s training + Robert Dos Remedios’s book Power Training, got big, lost bodyfat, found out that full body training works well for me and that’s what I’ve been doing since.

Tested Maxes (3 months ago): Bench: 265, Squat: 315, Deadlift: 385, Military: 165, Pullup: BW+80… Average strength at best.

Goals: 3/4/5, dunk a basketball

Later today, I will post yesterday’s training and diet as well as progress pics from the past two years. Thanks for reading.

E

2

Your lifts are close to mine, I’ll be following.

What’s your height/weight? Oh, and how many pullups can you do now without added weight? Great to see pullup progress, because those fuckers are hard!

3

General Training Philosophy:

Compound exercises + intensity. If your shirt is not drenched when you leave the gym, you are doing something wrong.

General Training Notes:

  • You will see two basic templates for my workouts:
    1) Insert, A. Oly/Explosive Lift, B. Quad, C1. Horizontal Push, C2. Rotational Ab Exercise, D1. Vertical Push, D2. Stabilization Ab Exercise, Extract OR
    2) Insert, A. Oly/Explosive Lift, B. Ham, C1. Horizontal Pull, C2. Rotational Ab Exercise, D1. Vertical Pull, D2. Stabilization Ab Exercise, Extract

  • A dash (“/”) indicates that I was not able to complete the specified weight, thus forcing me to either rest-pause (“RP”) with the same weight or dropset (“DS”) with a lighter weight.

  • Inserts/Extracts are done as fast as possible within a 5 minute window.

  • I always indicate whether the lift was easy, medium, or hard so I can increase/decrease the weight accordingly the next time I do the exercise.

EDIT: took out unnecessary stuff

4

Ink: Awesome, thanks for following. I’m 5’11 195 (up from 190 a week ago - I’ve been on the pizza and cookies diet due to some late nights at work). Never tested my pullup rep max but some of the inserts that I do require 20+ pullups in a row. Estimate: 25-30.

1/31/11 Training

Insert (“I”) - 7 x 5 pullups / 10 pushups / 15 air squats in 4:45

A. Clean Pull 4x3 - wrm) 175, 225, 275 wrk) 315 (Easy), 335 (Medium), 355 (Medium), 365 (Hard)

B. Back Squat 4x4 - wrm) 135, 185, 225, 245 wrk) 255 (E), 275 (M), 285 (H) x 2 / RP x 2, 265 (E)

C1. DB Alternating Press (1 arm extended, 1 arm pressing, then switch) 4x4 - wrm) 35, 55, 70, 90 wrk) 100 (E), 105 (M), 110 (H) x 3.5, 110 (H)

C2. Russian Twist, Feet on the Ground 4x8 - 65, 65 x 10, 65, 65 x 10

D1. Military Press 4x4 - wrm) 45, 95, 135 wrk) 145 (M), 155 (H) x 3, 155 (H) x 3, 145 (M)

D2. 2 Pt. Bridge x 60s - 60s, 60s, 40s, 40s

Extract (“E”) - DEAD, pussed out

Notes: Didn’t get to adequately warm up for the clean pull because I had to work in with someone. I usually like to get some speed pulls in at 135 to get the heart rate up. On the third set of C1, I missed the last press with my left arm - no apparent reason aside from laziness. My shoulders are definitely my laggiest body part (possbily because I separated my left shoulder when snowboarding a couple years back) so military is always a struggle. Due to the erratic hours of my job, this was my first time back in the gym after a week and I definitely felt it.

5

Looks like we’re pretty close on numbers. I’ll be following to see how your approach progresses, looks interesting.

I can relate to the shoulder probs, I also separated my shoulder in a racing accident. Still sticks out about and inch or so from the acromion.

6

Freaking iPad - sent me last post too early. Anyway, want to be able to do a straight one arm chinup (one hand on the bar the other st my side - not holding onto my arm cuz I consider that cheating) so I’m working with the assisted machine.

2/4/11 Training

I. Treadmill - 3.0 speed / 0 incline x 60s, 6.0 / 0 x 30s, 3.0 / 15 x 30s, 10.0 / 15 x 25s, 3.0 / 15 x 60s, 10.0 / 15 x 25s, 3.0 / 15 x 60s, 10.0 / 15 x 25s, 3.0 / 0 x 60s

A. Power Clean 4x3 - wrm) 85, 105, 135, 165 wrk) 185 (E), 205 (M), 215 (H), 215 (H) x 2 / SS 185 x 2

B. Walking Lunge 4x4/leg - wrm) 35, 45 wrk) 55 (E), 65 (M), 75 (M), 85(H)

C1. CG Bench 4x4 - wrm) 135, 175, 205 wrk) 225 (E), 245 (H) x 3 / RP x 1, 255 (H) x 3 / SS 225 x 3, 245 (H) x 3

C2. Random Plate Twist - 45 lbs x4

D1. Seated DB Military 4x4 - wrm) 30, 55, 65 wrk) 75 (E), 85 (H) x 1, 85 (FAIL), 70 (E) x 6, 80 (M)

D2. Pallof Press 4x8 - 80, 100, 100, 120

E. Had to leave to catch the train back home (weak minded, makin excuses)

Notes: Hill sprint insert - so easy to do, no setup, gets your heart and legs going. Power cleans right after kinda sucks tho. CG bench pissed me off cuz I’m definitely strong enough to do the weight - just found myself wimping out on the last rep every time. Very frustrating. Random plate twist basically entails standing up with a 45 lb plate swinging it back and forth in front of my body (rotational abs). I stop the set when I feel like I’m gonna puke or when my arms can’t hold up the weight anymore. Seated military was also frustrating because 75 and 80 were flying but I kept failing on 85. Didn’t make sense. Still angry about that one…

2/5/11 Training

I. BB Complex 3 x (deads, hang cleans, front squats, military, back squats, good mornings) x 6 reps for each - empty bar 45 lbs, 95 lbs, 95 lbs

A. Hang Snatch 4x3 - wrm) 75, 105 wrk) 135 (E), 145 (M), 155 (H), 155 (M)

B. RDL 4x4 - wrm) 155, 195, 225, 275 wrk) 305 (E), 315 (E), 335 (M), 335 (E)

C1. 1-arm Horizontal Row 4x4 - wrm) bodyweight 2 arm, bw 1 arm wrk) bw (E), bw 10 lbs (E), 25 (M), 35 (H)

C2. Windshield Wipers - 12 (back and forth = 1 rep), 10, 10, 10

D1. Weighted Chin-Up 4x4 - wrm) bw, 10, 25, 45 wrk) 70 (E), 80 (M), 90 (H) x 3.5 / RP x 1, 90 (H)

D2. Bridge V-Up - 17, 15, 10, 15

E. Treadmill - warmup and then 3 hs on 10/15, 1 min cool down

Notes: Little tired today but no biggie. Complex always wakes you up. Grip sucked today for the RDLs so I couldn’t go any higher. Horizontal rows were a little awk cuz I had to hold the plate on my chest with my free hand. Weighted chin ups was a pr. Plus I belong to a commercial gym and the trainers were watching me like I was freakin Arnold.

Philly for the rest of the wknd to visit some college buddies and watch the steelers win a superbowl. Pce out

E

7

If anyone cares to look, I posted my progress pics in my hub cuz my comp was having trouble embedding them into my posts. 1-1.5 years of training and eating right - it’s that simple.

2/6/11 Training

A1. DB Curl x8/arm - 50, 55x5 / SS 45x3, 50

A2. DB Crushers x8 - 35, 35, 35

A3. One Leg Standing Calf Raise x10/leg - +35lbs, +50lbs, +50lbs x15

A4. Hanging Leg Raise - 15, 20, 15

B1. Cable Bicep Curl (Rope) x8 - 130, 140, 140

B2. Cable Pushdown (Rope) x8 - 120, 120x10, 120

B3. Seated Calf Machine x15 - 210, 230, 250

B4. Serratus Crunch 45 lb plate - x12, x10, x10

C1. Kneeling Weighted Abs (Cable) 150lbs - x18, x18, x18

C2. Swiss Ball Crunch AMRAP - 15, 15, 15

D1. Front Raise - 20, 25, 25

D2. Lateral Raise - 20, 20, 20

Notes: Once every week to three weeks, I get in a beach work day. No need to elaborate cuz I don’t really care about these exercises, aside from my pathetically weak front/lateral raises. C1/C2 I stole from CT and my abs have gotten pretty thick from it.

E

8

2/7/11 Training

I. Farmers Walk (95 lbs) / Burpee Pullups (10) / Climbers (30) / Battle Ropes (30s) / Jumping Jacks (40), repeat again - no rest at any point

A. Jump Squat 4x3 - wrm) BW, 135, 155, 175 wrk) 195 (E), 205 (M), 205 (M), 215 (H)

B. Sumo Deads 4x4 - wrm) 135, 185, 225, 275 wrk) 295 (E), 315 (M), 335 (H), 355 (H) x 1 / SS 315 x 3

C1. Incline DB Press 4x4 - wrm) 35, 55, 75, 80 wrk) 85 (E), 90 (E), 95 (M), 100 (M), 105 (H)

C2. Weighted Plank - 45lb Plate x 45s, same, 2 Plates x 30s / 1 Plate x 15s, BW x 45s

5 min walking on treadmill at 3.0/0

D1. Push Press 4x4 - wrm) 45, 95, 135, 155 wrk) 185 (E), 205 (H) x 2, 185 (E), 195 (M)

D2. Cable Rotation x8 - 90, 120, 120, 100 x 12

E. Run to catch the train

Notes: Insert was fun - left me pretty gassed. I suck at sumo deads - I don’t think my hips are flexible enough. Had to walk on the treadmill after db press/planks to let my shoulders rest a little.

Diet (pretty much the same thing every day):
8am - 3 egg omelet w/ 1 slice of cheese, ketchup, 1 scoop ON 100% whey, banana, 3 flax oil pills

11am - 1 scoop whey, handful of almonds, 2 fish oil pills

1:30pm - salad, 2 breasts grilled chicken, balsamic vinaigrette, almonds, 2 fish oil

4:30pm - 1 scoop whey, 2 fish oil

Peri-workout - 1 scoop whey

Post-workout - 1 scoop whey, 50g carbs (shake)

9:30 - turkey sandwich, potatoes, asparagus, 1c berries

11:30 - can of tuna, mayo, 3 flax oil

Totals - 300g protein, 250g carbs, 90g fat

E

9

2/8/11 Training

I. 3 x 10 Burpee Pullups, rest 10s / SS 20 Air Squats, rest 10s
A. Clean High Pull 4x3 - wrm) 95, 135, 185 wrk) 205 (E), 225 (H), 225 (M), 225 (M)
B. 1-leg Hip Raise (Swiss Ball) 4x8 - wrm) BW x 4 wrk) BW, BW, BW, BW
C1. Bent Over BB Row 4x4 - wrm) 135, 185, 225 wrk) 245 (E), 265 (M), 275 (M), 275 (H)
C2. Dynamic Plank - 60s, 60s, 60s, 60s
D1. 1-arm Pulldown 4x4 - wrm) 50, 80, 100 wrk) 120 (M), 120 (M), 130 (H), 130 (H)
D2. BB Torque - +25lbs x 8/side, +50 x 4/side, +25 x 8/side, +25 x 8/side
E. 2 x 5 Burpee Pullups / SS 10 Air Squats
1 Hill Sprint on 10/15

10

2/10/11 Training

I. 100 Pushups, 30s on Rowing Machine whenever I stop to rest - 41/30s, 21/30s, 20/30s, 20/30s

A. Clean and Press 4x3 - wrm) 45, 95, 135, 155, 175 wrk) 185 (M), 185 (E), 190 (M), 190 (M)

B. Step Up 4x4/leg - wrm) 45, 55, 75 wrk) 95 (M), 105 (E), 125 (E), 135 (M), 135 (M)

C1. Incline Bench 4x4 - wrm) 135, 155, 185 wrk) 205 (E), 215 (E), 225 (M), 235 (H) x2, 235 (H) x3

C2. 2 pt. Bridge (switch legs every 10s) - 60s, 60s, 60s, 60s

D1. 1-arm Supported DB Press 4x4 - wrm) 35, 45, 60 wrk) 70 (M), 75 (H), 75 (H), 75 (H)

D2. Decline Russian Twist (45lb plate) - 12/side, 12, 12, 12

E. 100 Pushups, 30s on Rowing Machine whenever I stop to rest - 40/30s, 20/30s, 20/30s, 20/30s

Notes: I’m pretty terrible at hitting prescribed reps on heavy sets - always wimp out on the last rep (e.g. incline bench). Might start using a spotter to see if that helps.

11

2/11/11 Training

I. 3 HS on 10/15, 20-25s each / 45-60s rest

A. 1-arm DB Snatch 4x3 - wrm) 40, 65, 75, 90 wrk) 95 (E), 100 (E), 105 (M), 105 (M)

B. Hip Raise 4x4 - wrm) 135, 225, 315, 405 wrk) 455 (M), 455 (M), 495 (H), 495 (H)

C1. DB Row + Twist 4x4 - wrm) 40, 60, 80, 90 wrk) 95 (E), 105 (M), 105 (M), 115 (H)

C2. Plank - 60s, 60s, 60s, 90s

D1. CG Pulldown 4x4 - wrm) 100, 150, 200 wrk) 220 (E), 230 (E), 250 (H), 250 (H)

D2. Split Stance Cable Lift x8 - 60, 60, 50, 50

E. Incline Walking - 3/15 x 5 min, 3/12 x 5 min, 3/9 x 5 min

12

2/12/11 Training

A1. EZ Bar Curl x10 - 80, 80, 80
A2. EZ Bar Crusher x10 - 80, 80, 80
B1. 1-arm Bicep Cable Curl x8 - 70, 80, 80
B2. 1-arm Tricep Pushdown x8 - 70, 80, 80
B3. Seated Calf Raise x15 - 135, 165, 165
B4. Serratus Crunch (45 lb plate) - 12, 12, 12
C1. Lateral Raise x8 - 20, 25, 25
C2. Hanging Leg Raise - 20, 20, 20
D1. Weighted Abs (150 lbs) - 15, 15, 15
D2. Swiss Ball Crunch AMRAP - 17, 17, 17

Beach work - nothing to note

2/14/11 Training

I. Tabata BR 5 min

A. Hang Snatch x3 - wrm) 65, 95, 125 wrk) 135 (E), 155 (M), 165 (H) x2, 165 (H) x2 / DS 135 x3

B. Front Squat x6 - wrm) 95, 135, 165, 185 wrk) 205 (E), 225 (M), 225 (H), 225 (H) x4 / DS 135 x10

C1. DB Bench x6 - wrm) 45, 65, 85 wrk) 100 (M), 105 (H), 105 (H) x5, 105 (H) x5

C2. 2 pt. Plank - 40s (alternate every 10s), 40s, 40s, 40s

D1. Push Jerk x6 - wrm) 45, 95, 135, 155 wrk) 175 (M), 175 (E), 185 (M), 185 (M)

D2. Corkscrew x8/side - 25 lb plate, 35, 35, 35

E. Tabata BR 5 min

Notes: Everything felt heavy today. Front squats weren’t bad but they gassed me for DB Bench and Push Jerk. Corkscrew works not only the abs but pretty much your whole body as well as cardio - great exercise, nice finisher. Tabata BRs for the insert kinda suck because your body isn’t really prepared. For the extract though, they beat the hell out of you nicely. Post workout meal was mom’s bruschetta chicken, 1c brown rice, baked french fries, 1c raspberries and cantaloupe, and a big bowl of granola w/ 1c milk.

As for the rest of my diet, the nutrients are staying pretty much the same (as mentioned on 2/8) but I’m substituting whole foods for the morning shake and pre-workout shake. Also, I always cycle my carbs - High, 250+, on Monday and Friday (2-leg Quad Dominant and 2-leg Hip Dominant, respectively), Medium, 150, on Tues and Thurs (1-leg Quad and 1-leg Hip dominant, respectively), and Low (1c fruit in the morning, that’s it) on Wed and Sunday (Off days or one of Hill Sprints/Sports/Weighted Vest Hikes/Pushing Cars).

Til Tomorrow

E

13

2/15/11 Training

Strict 1 min rest between sets

I. 7 rounds of 5 pullups / 10 pushups / 15 air squats in 5 min

A. Jump Squat 4x3 - wrm) 135, 155, 185 wrk) 195 (E), 205 (M), 215 (M), 215 (H)

B. 1-leg DB RDL 4x6 - wrm) 45, 55, 65 wrk) 75 (E), 85 (H), 85 (H), 85 (M)

C1. T-Bar Row 4x6 - wrm) 45, 70, 90, 115 wrk) 125 (E), 135 (E), 135 (M), 145 (M)

C2. Side Plank - 45s/side, 45s/side, 45s/side, 45s/side

C3. Seated Calf Raise 4x25 - 45lb, 45, 45, 45

D1. Side to Side Pullups 4x6/side - wrm) BW x 3 wrk) BW (H), BW x 4/RP x2, BW x 4/RP x2, BW x 4/RP x2

D2. Standing Woodchop x10 - 100 x 12, 100, 100, 100

E. 11 min Incline Walking on 3/15

Notes: 1-leg DB RDL is one of my favorite/most hated exercises. I have 0 balance so holding two 85lb DBs while trying to deadlift on one leg is a significant challenge. Usually ends with me throwing the weights down midset, screaming at myself, then picking them back up to finish my reps (and then I have to do the other leg). With the strict 1 min rest between sets, it also destroyed my lungs/cardio. Trying to include some more calf exercises in my routine because they’re weak as hell, which is hurting my “dunk a basketball” goal. Was dead from the workout so I just did some good old incline walking for my extract before I had to catch the train. Pce out.

E

14

2/17/11 Training

I. 3 rounds of 10 Burpee Pullups / 20 Mountain Climbers / 30 Jumping Jacks in 4 min

A. Hang Clean 4x3 - wrm) 95, 135, 155, 175 wrk) 185 (E), 195 (M), 205 (H) x 1 / DS 195 x2, 195 (M)

B. Single Leg Squat 4x6 - worked on these for a while, no real sets/reps

C1. Dips 4x6 - wrm) BW, 25, 50, 60 wrk) 70 (E), 80 (M), 90 (M), 90 (H)

C2. Hanging Leg Raise - 20, 20, 18, 15

C3. Standing Calf Raise on a Box - 20, 18, 15, 15

D1. 1-arm Vertical Cable Press 4x6 - wrm) 30, 60, 80 wrk) 90 (E), 100 (M), 100 (M), 100 (M)

D2. Pallof Press x10 - 90lbs, 100, 100, 100

E. 3 rounds of 10 Burpee Pullups / 20 Mountain Climbers / 30 Jumping Jacks in 5 min

Notes: Hang cleans felt good today - progressing nicely. Today was 1-leg quad dominant day as well as the point in my exercise rotation where I have to choose between bulgarian split squats or single leg squats, which for me is like choosing between lethal injection or the chair. As I’ve mentioned, I have 0 balance so single leg squats are always a challenge. Took me a while to get the motion down but I ended up doing a bunch of sets of 4-6 reps with both legs before I progressed to the fun upper body stuff.

15

2/18/11 Training

I. 2 HS

A. Snatch Grip High Pull 4x5 - wrm) 95, 135, 165 wrk) 185 (M), 185 (M), 185 (M), 185 (M)

B. Prone Leg Curl 4x6 - wrm) 50, 95, 125 wrk) 165 (H) x 5, 165 (H) x 4/DS 155 x2, 155 (M), 160 (H) x4/DS 140 x2

C1. Standing 1-arm Cable Row 4x6 - wrm) 50, 80 wrk) 90 (M), 100 (H), 100 (M), 100 (M)

C2. Core Row x8/side - 25lb dbs, 25, 25, 25

D1. Weighted Pullup 4x6 - wrm) BW, 25, 35 wrk) 45 (M), 45 (M), 45 (M), 45 (M)

D2. Random Plate Twist xAMRAP - 45lb plate, 45, 45, 45

E. Ice Skating

Notes: Had to get everything done quick today. I think the whole workout took about 45 min. Due to time constraints, I had to use a machine for my hammies - wasn’t too happy about that.

2/19/11 Training

A1. Hammer Curls 3x5 - 55, 60x4, 60x4
A2. Overhead Tricep Extension 3x5 - 75x7, 85, 85
A3. 1-leg Seated Calf Machine 3x8/leg - 100, 100, 100
A4. V-Ups - 15, 15, 15

B1. Preacher Curl 3x5 - 85, 85, 90
B2. Diamond Pushups - 20, 20, 20
B3. Standing Calf Raise - 15, 15, 15
B4. Serratus Crunch 45lb plate - 10, 10, 10

C1. DB Front Raise 3x8/side - 20, 20, 30
C2. DB Forearm Curl 3x8/side - 20, 20, 20
C3. DB Shrugs 3x15 - 120, 120, 120
C4. DB Lateral Raise 3x8/side - 20, 20, 20

D1. Weighted Abs 3x15 - 150, 150, 150
D2. Swiss Ball Crunch 3xAMRAP - 20, 15, 15

Notes: Beach work - giant sets for everything, short rest. Workout takes about 40 min.

16

2/21/11 Training

I. 2 rounds of Farmers Walk (85lb dbs) / 6 Burpee Pullups / 30 Jumping Jacks / 30 Mountain Climbers / 10 55lb DB Swings / 45s Battle Ropes

A. 1-arm DB Snatch 4x5 - wrm) 45, 60, 70 wrk) 85 (E), 90 (E), 95 (M), 95 (M)

B. Trap Bar Deadlift 4x6 - wrm) 135, 225, 275 wrk) 315 (E), 335 (E), 365 (M), 365 (M) x 5

C1. Side to Side Pushup on Medicine Balls 4x6/side - BW x 4

C2. Side Plank + Reach - 15/side x 4

D1. Military Press 4x6 - wrm) 45, 95, 115 wrk) 135 (M), 145 (H) x 5, 145 (H), 135 (H) x 4 / RP 135x2

D2. Decline Russian Twist 4xAMRAP

E. 20 min walk to work

17

2/22/11 Training

I. 3 rounds of AMRAP Air Squats / AMRAP Pullups / AMRAP Pushup - 25/15/29, 25/12/25, 25/10/20

A. Jump Squat 4x5 - wrm) 135, 135, 155 wrk) 175 (M), 185 (M), 185 (H), 185 (H)

B. 1-leg Back Extension 4x6 - wrm) BW, 25, 45, 60 wrk) 75 (M), 75 (M), 75 (M), 75 (M)

C1. Wide Grip Seated Row 4x6 - wrm) 50, 100, 150, 200 wrk) 220 (M), 230 (M), 230 (M), 240 (H) x 5

C2. Plank - 60s, 45s, 45s, 45s

C3. Seated Calf Raise 45 lb - 15, 21, 25, 30

D1. 1-arm Assisted Pullup 4x6 - wrm) -112, 100, 88 wrk) 82 (H), 82 (M), 76 (H), 76 (H)

D2. Wipers - 12/side, 12/side, 12/side, 12/side

E. 3 rounds of AMRAP Air Squats / AMRAP Pullups / AMRAP Pushup - 20/10/30, 20/10/25, 20/10/20
10 min Incline Walking on 3/15

Notes: After my weak insert, I walk over to the rack for the jump squats. Commercial gym so obv some guy is doing 135lb shrugs. Take my sneakers off to prepare for the squats and while helping him add 25 lbs to the bar, I cut my foot on a piece of metal that was sticking out near the radiator. Nothing major but enough to disrupt my squats a bit. Back tightened immediately upon doing the 1-leg extensions so I kept the weight at 75.

2/23/11 Training

8 min rowing - 5 rounds of 30s intense / 60s light
15 min incline walking on 3/15, 30 situps and 10 air squats at 5, 10, and 15 min

18

2/24/11 Training

I. BB Complex 95lbs - 3 rounds of deadlift, hang clean, front squat, military, back squat, good morning

A. Power Clean 4x5 - wrm) 95, 135, 155 wrk) 185 (E), 195 (M), 205 (H), 205 (M)

B. DB Bulgarian Split Squat 4x6 - wrm) BW, 22.5, 40, 55 wrk) 60 (E), 60 (M), 65 (M), 65 (H)

C1. DB Push Press 4x6 - wrm) 20, 45, 60 wrk) 70 (E), 75 (M), 75 (H) x 5, 75 (H)

C2. Cable Rotation 4x10 - 100x12, 110, 110, 110

D1. CG Bench 4x6 - wrm) 135, 185, 195 wrk) 205 (E), 225 (E), 235 (H) x 5/RP, 235 (H) x 4/RP

D2. Bridge - 50s, 60s, 45s, 30s

E. 15s of incline walking before collapsing

Notes: Brutal workout with 1-1.5 min rest breaks…

19

2/26/11 Training

I. 1 warmup round and then 3 rounds of 12 Pullups/ 45s Hill Sprints

A. Hang Snatch 4x5 - wrm) 45, 95, 135 wrk) 145 (H) x 3, 155 (H) x 4, 155 (H), 155 (H) x 3/DS 135x5

B. Good Morning 4x6 - wrm) 95, 135, 165, 185 wrk) 225 (H) x 5, 225 (M), 225 (M), 245 (H) x 4/DS 135x8

C1. DB Row 4x6 - wrm) 40, 70, 100, 110 wrk) 120 (M) x 8, 120 (M), 120 (M), 120 (H)

C2. Dynamic Plank - 60s, 45s, 45s, 30s

D1. Wide Grip Lat Pulldown 4x6 - wrm) 100, 150, 200 wrk) 200 (H), 200 (H), 190 (M), 190 (M)

D2. Russian Twist x8 - 65 x 10, 65, 65, 65

E. Incline Walking 3/15 for 12 min

Notes: Cardio was shit today. Snatches weren’t that heavy but anything more than 3 reps and I was gassed. After the first set of DB rows, I dropped 120 on my big toe…sucked. Def got in my head. Chilled on the weight a little during the lat pulldowns to refocus and get my form correct. Extract was/has been weak - gonna take it up a notch in the future.

E

20

2/27/11 Training

AM:
I. 30 min basketball shootaround

A1. DB Curl 3x8 - 40, 45, 50
A2. Tricep Kickbacks 3x8 - 30, 35, 40
A3. 1-leg Standing Calf Raise 3x10 - 60, 60, 60
A4. Decline Situps - 20, 20, 20

B1. Cable Curl 3x8 - 130 x 10, 140, 150
B2. Cable Pressdown 3x8 - 130 x 10, 140, 150
B3. 1-arm Cable Lateral Raise 3x8 - 25, 30, 30
B4. Machine Calf 3x10 - 250, 270, 300

C1. Front Plate Raise 3x10 - 45, 45, 45
C2. Hanging Leg Raise - 20, 20, 20
C3. DB Forearm Curl 3x10 - 20, 30, 40
C4. Serratus Cable Crunch 3x10 - 100, 100, 120

D1. Weighted Pulldown Abs 3x15 - 150, 150, 150
D2. Swiss Ball Crunch xAMRAP - 25, 20, 20

E. 10 min intense shootaround

PM: 45 min Tennis

Notes: Carbed up big today… currently at 450g and plan on eating another big bowl or two of granola. Testing my maxes next week (or at least that’s the excuse I"m giving for cheating so bad) before I start my summer cut. I’m about 195-200 right now at 12-14% bf. Want to try to lose 10lbs of body fat and cut my bf% in half. Any tips for cutting strategies would be greatly appreciated.