Never Surrender

Training Training Logs
101

8.27.15
calves seated 10,9,8 squeeze + 10,9,8 x 3
db bulgarian ss 23lb 10,9,8 squeeze + 10,9,8 x 3 (27 seconds of total tut and 27 reps per set)

band pull aparts 7 exercises x 12 reps ea

seated smith mach ohp 135, 155, 175, 185, 185 x 10
db shrugs 3 x 12 w/ 3 sec holds
ss side laterals
pek dek rear delts
db swings mid delt 1 x 30 drop set + 30
v bar pressdowns
decline skull crushers
triset overhead tri ext
close grip bench pushup
band pressdowns

Tommorrow begin 17 day life deload. Deload will be spent backpacking/fishing in the Sawtooth’s, High Uintas, and Tetons.

Ne te quaesiveris extra.

102

8.28.15 - 9.9.15
backpacking, fishing, exploring in North East Utah and Eastern Nv
2100 miles driven
Camped at 10,300 feet for 5 days at Grandaddy Lake in The High Uintas. Saw no one for 3.5 days.
Hiked 38 miles in the High Uintas.
Nice brooks and cutthroats considering the elevation.
Utah
awesome mountains
who knew?.. people are very nice. The state is a bit churchy for me though. Kids are everywhere
EVERYWHERE.
4% beer? Why?
Checked out Great Basin Natl Park. Wheeler is up there. Too many people.
Jarbidge NV - Cool place. Good luck on getting there. No Bull Trout fishing, the river was too low. The drought is hammering NV.
Lamoille Canyon & Ruby Mountains NV - Beautiful. Looks nothing like Elko and the surrounding area. Fishing is impossible due to low water. Hiked 4 miles up and back to Island lake.

9.10.15
chest, back, and bis
Hiked 8.3 miles

9.11.15
shoulders, tris

9.12.15
zilch

9.13.15
40 mins liss cardio - bicycle
stretch hips and shoulders

9.14.15
lying ham curls 4 x 10 single leg
back squats 95, 135, 185, 225, 245 x 10
leg press 5 x 20 1 pps up to 5 pps
extensions 4 x 10
sldl 4 x 12
standing calves 4 x 12

9.15.15
standing calves 3 x (10,9,8 holds + 10,9,8 reps)
single leg extensions 3 x (10,9,8 holds + 10,9,8 reps)
decline db 4 x 10
incline bb 95, 135, 160, 185, 185 x 10, 135 x 20
seated ng machine press 4 x 10
pek dek 4 x 10

bw ?? feeling and looking soft. Methinks 17 day cheat meals and all you can drink bourbon may be too much of a refeed. The plan is to lean up over the next month and then bulk until Mid January.

Back to work.

103

9.16.15
20 bike sprint intervals 15/45sec
stretch hips and legs

9.17.15
single leg - extensions 3 x (10,9,8 holds + 10,9,8 reps)
standing calves 3 x (10,9,8 holds + 10,9,8 reps)

ng cable rows 4 x 8-12
meadows rows 4 x 10 100lbs top weight
rack pulls mid shin 4 x 10
wg pulldowns 4 x 12

seated db curls 4 x 10 3 sec descent
hammer db curls 3 x 10
preacher machine 2 x 12 - this exercise/machine destroys my elbows
so instead,
occluded bb curls 4 x 15-20 30 sec rest

bw = 176

104

9.18.15
single leg - extensions 3 x (10,9,8 holds + 10,9,8 reps)
single leg standing calves 3 x (10,9,8 holds + 10,9,8 reps)

bb ohp 4 x 10 125 top set
db shrugs w holds 4 x 12
seated side laterals 4 x 10
ng seated press machine 4 x 12
pek dek rear laterals 4 x 15

rope pressdowns 4 x 10
decline skullcrushers 4 x 20
overhead cable ext 4 x 15

105

9.19.15
10 bike sprint intervals 30/90 sec

single leg - extensions 3 x (10,9,8 holds + 10,9,8 reps)
single leg leg press calves 3 x (10,9,8 holds + 10,9,8 reps)

9.20.15
40 mins liss
stretch hips, and legs

9.21.15
seated ham curls 4 x 12
leg press 1 pps up to 7 pps x 10 slow descent
front squats 135, 185, 205 x 10, 225 x 6
rear lunge db 4 x 10
db sldl 4 x 10
standing calves smith machine 4 x 12

106

9.22.15
single leg - extensions 3 x (10,9,8 holds + 10,9,8 reps)
single leg standing calves 3 x (10,9,8 holds + 10,9,8 reps)
shoulder mobility band work 7 x 12

bb bench press 135, 185, 205 x 10, 225 x 6
low incline db press 4 x 8
smith mach decline 3 x 15
pek dek 4 x 10

triple set x 2
banded incline db press x 8 + ng x 8
banded wide grip dips amrap
cable flyes x 12 + drop amrap

107

9.23.15
20 bike intervals 15/45 sec
single leg - extensions 3 x (10,9,8 holds + 10,9,8 reps)
single leg - leg press calves 3 x (10,9,8 holds + 10,9,8 reps)
shoulder mobility band work 7 x 12
stretch lower body

9.24.15
single leg standing calves 3 x (10,9,8 holds + 10,9,8 reps)
single leg - extensions 3 x (10,9,8 holds + 10,9,8 reps)
no time for shoulder mobility

bent over straight arm ropes 4 x 15
smith machine bent over rows 4 x 8
pulldowns wg and med grip 4 x 10
cable row machine (mid back focus) 4 x 8
hypers 4 x 15

reverse curls 4 x 12
ez bar curls 3 x 10 slow descent
super set db hammer curls 3 x 10
straight bar drag curls 3 x amrap

Didn’t feel like I did much for my back today. Will hit it again this weekend.

108

9.25.15
single leg - leg press calves 3 x (10,9,8 holds + 10,9,8 reps)
single leg - extensions 3 x (10,9,8 holds + 10,9,8 reps)

smith machine ohp
db shrugs w/ 5 sec hold
side laterals to 10 and 2 oclock
pek dek rear delts
swings x 60

rope pressdowns
close grip bench
decline db skullcrushers
band pressdowns amrap

9.26.15
40 minutes cardio - bike
single leg - leg press calves 3 x (10,9,8 holds + 10,9,8 reps)
rope crunches
6 sets of pulldowns - wg, mg, ng

9.27.15
40 minutes cardio - bike
stretch lower body
shoulder helpers 7 sets of different band exercises

9.28.15
lying ham curls 4 x 12
leg press 7 x 12 w/ 3 sec descent
ss lunges 4 x 10
hack squats 4 x 10
extensions 3 x 10
seated ham curls 4 x 10

9.29.15
single leg - leg press calves 3 x (10,9,8 holds + 10,9,8 reps)
single leg - extensions 3 x (10,9,8 holds + 10,9,8 reps)
shoulder helpers 7 x 12 different band exercises
incline bb 135, 165, 185 x 12, 205 x 8
guillotine press 185 x 4 x 8
meadows ng db press with dumbells smashed together 4 x 8
pek dek flyes 4 x 12
banded hs press 3 x amrap
cables flyes 3 x amrap triple drop

serratus anterior is getting less visible. going to continue to lean up for a couple more weeks before pushing the other direction.

109

9.30.15
10 bike intervals 30/90sec
shoulder helper band work

10.1.15
single leg - leg press calves 3 x (10,9,8 holds + 10,9,8 reps)
single leg - extensions 3 x (10,9,8 holds + 10,9,8 reps)
wg pulldowns 4 x 10
meadows rows 4 x 6 - 10
db pulloveres 3 x 15
rack pulls from the lowest pin
med grip cable rows - mid back
ez bar curls 5 x 10
reverse curls 3 x 15
incline db curls 3 x amrap

110

10.2.15
single leg - leg press calves 3 x (10,9,8 holds + 10,9,8 reps)
single leg - extensions 3 x (10,9,8 holds + 10,9,8 reps)
standing bb ohp 45, 90, 115 x 2 x 10, 135 x 2 x 6
rope front raise 4 x 15
swings 1 x amrap - triple drop
ss pek dek rear delts 4 x 15
band pull aparts 4 x amrap
ss ng machine ohp 3 x 12
side lateral machine 3 x amrap
v bar pushdowns 4 x 12
bench dips 4 x amrap
decline ng db skull crushers 4 x 8, drop +8

10.3.15
seated ham curls 3 x 10
leg press 5 x 20
incline bb paused 135 x 4 x 12
cable rows mid back focus 4 x 12
ng pulldowns 4 x amrap

10.4.15
30 mins liss
stretched hips and rolled ass.

10.5.15
lying hamstring curls 4 x 12
bb front squats all sets paused 95, 135, 165, 185, 205 x 10
hack squats 3 x 12
db bulgarian ss 4 x 10
hyperextensions 4 x 15
seated calves 4 x amrap

111

10.6.15
glute bridges 3 x 15
single leg - seated calves 3 x (10,9,8 holds + 10,9,8 reps)
single leg - extensions 3 x (10,9,8 holds + 10,9,8 reps)
shoulder band work 7 x 10
bench press 135 x 2 x 10, 185, 205, 215, 225 x 6
smith machine incline press 135, 155 x 20, 185 x 15-12
wg banded dips 3 x amrap
ss banded incline db press 3 x 8 reg + 8 ng
incline flyes 3 x amrap

112

10.7.15
40 mins liss treadmill incline 15 speed 3.2
calves seated 10,9,8 squeeze + 10,9,8 x 3
hip stretch and mobility

10.8.15
calves seated 10,9,8 squeeze + 10,9,8 x 3
shoulder band helpers 7 x 12
db rows 4 x 8
med ng cable rows 4 x 10
db pullovers 3 x 15
wg, med grip pulldowns 4 x 10
meadows stretchers 4 x 10

I’ve been noticing my current body goals (get a bit leaner) are incongruous with certain current lifestyle choices (crockpot cheat meals, bourbon, double ipa’s). To remedy this, I have decided to change my goals.

New goal will be to gain weight until end of December. To accomplish this I will carry on with the above lifestyle choices, add more calories, train less and do less cardio.

New programming beginning monday.

113

10.9.15
calves seated 10,9,8 squeeze + 10,9,8 x 3
smith machine ohp
shrug w 5 sec hold
rope front raise
side laterals
bent over db rear laterals
v bar pushdowns
skull crushers
ss cable ng kickbacks
cg bench pushups

10.10.15
40 mins liss bike - one set of abs every 10 minutes
stretch hips

10.11.15
zero

10.12.15
I’ve decided to do this for the next 4-8 weeks.

back squats
wu 95, 135 x 2 x 10, 185 x 6, 225 x 6, 275 x 3, 315 x 1
ws 275 x 12 rest 60 secs 275 x 6
stiff leg dl’s
wu 95, 145, 195 x 10
ws 245 x 15
db bulgarian ss
27lbs 5 x 20
seated calves 4 x 12

increase load next week.

114

10.13.15
30 mins liss cardio - bike
calves seated 10,9,8 squeeze + 10,9,8 x 3
ass machine 3 x 12
shoulder band work

10.14.15
calves seated 12,11,10 squeeze + 12,11,10 x 3
shoulder band work 7 x 15, tornadoes x some

bench press wu 95, 135 x 2 x 10, 185 x 6, 225 x 3, 245 x 1
ws 205 x 12 rest 60sec 205 x 6
incline bb 135 x 3 x 20,15,15

bb row 95, 135, 185 x 2 x 8, 165 x 2 x 12
med grip pulldowns 130 x 17,17,17

barbell curls straight bar 50 x 3 x 20,20,14

bw 182ish
cals 2900 training days, 2450 off days
macros %'s 34/44/22, 35/10/55

115

10.15.15
30 mins liss bike
1 set of abs every 10 mins
calves seated 12,11,10 squeeze + 12,11,10 x 3
shoulder band work 7 x 15

10.16.15
front squat wu 45, 90 x 10, 135 x 8, 185 x 6, 225 x 3, 235 x 1
work set 205 x 13, rest 60 secs 205 x 7
leg press 5 pps x 20, 20, 15
reverse lunges 27lbs 5 x 20
Seated calves 4 x 12

10.17.15
30 mins liss bike
1 set of v ups every 10 mins
shoulder band work 7 x 15

10.18.15
30 mins liss treadmill
1 set of abs every 10 minutes

10.19.15
calves seated 12,11,10 squeeze + 12,11,10 x 3
shoulder band work 7 x 15
ass machine 3 x 10 - i think a misfiring/weak glute is part of my lower back issues.

ohp 45, 90, 115 x 10, 135 x 4, 155 x 1
ws 125 x 13 rest 60 sec 125 x 7
dips bw + 26lbs 17, 17, 15
dumbell rows 65 x 20, 20, 16
assisted pullups 5 x amrap (changed grip every set) reps were 8-12
rope curls slow reps 2 sec contraction every rep 20, 20, 16

116

10.20.15
30 mins liss bike
calves seated 12,11,10 squeeze + 12,11,10 x 3
shoulder band work 7 x 15

10.21.15
shoulder band work 7 x 15
squats wu bar, 95, 135 x 10, 185 x 8, 225 x 6, 275 x 3, 315 x 1, 335 x 1
ws 285 x 12 rest 60 sec 285 x 6
stiff leg dl’s wu 95, 145, 195 x 10, 245 x 6
ws 265 x 12
bulgarian ss 27lb dbs x 4 x 20 - these are brutal
leg press calves 4 x amrap

increase load on squats and sldl’s next week.

117

10.22.15
calves seated 12,11,10 squeeze + 12,11,10 x 3
shoulder band work 7 x 15
ass machine 3 x 12

10.23.15
bench press wu bar, 95, 135 x 2 x 10, 185 x 6, 225 x 1, 250 x 1, 255 x 1
ws 210 x 11 rest 60 sec 210 x 6
incline bb 140 x 17, 14, 13 and stapled
bb row 185 x 2 x 10, 170 x 2 x 12
ng pulldown 140 x 17, 17, 130 x 15
bb curls straight bar 55 x 20, 17, 15

118

10.24.15
25 mins liss bike
shoulder band work 7 x 15
stretch hips and hams

10.25.15
no gym today. felt like a day off

10.26.15
bb front squats bar, 95, 135 x 10 , 185 x 6, 225 x 3, 235 x 2
ws 215 x 12 rest 60 secs 215 x 6
leg press 5+25 pps 20, 20, 15
db reverse lunge 27lbs 4 x 20
standing calves 4 x 12
bw = more
no diet changes

119

10.27.15
calves seated 12,11,10 squeeze + 12,11,10 x 3
shoulder band work 7 x 15
ass machine 3 x 12
no scheduled chest work this week, but, I felt like it.
bench press bar, 95, 135 x 2 x 10, 185 x 8, 225 x 3, 255, 265, 275 x 1 (haven’t done this in a long time). I’ll take it.
straight arm incline flyes 3 x amrap

10.28.15
ohp bar, 95 x 10, 135 x 5, 155 x 1
ws 125 x 11
weighted dips 26lbs x 3 x 20, 20, 17
db rows 80 x 3 x 17, 17, 16
pullups assisted 5 x amrap change grips every set
db hammer curls 3 x 20, 20, 17
was running late today. no calves or bandwork.
Can’t stop eating everything in sight. Cheat meals are varying from 1 to 3 a week. Good times.

120

10.29.15
25 mins liss bike cardio
calves seated 12,11,10 squeeze + 12,11,10 x 3
shoulder band work 7 x 15

10.30.15
squats wu bar, 95, 135, 185 x 10, 225 x 6, 275 x 3, 315 x 1, 335 x 1
ws 295 x 10 rest 60 secs 295 x 6
sldl 95, 145, 195 x 8, 245 x 4
ws 265 x 13
db bulgarian ss 27lbs 5 x 20
seated calves 4 x 12 - 15
I had a couple more reps in me for squats. Add weight next time and don’t bail on the set so soon.

10.31.15
30 min walk
shoulder band work 7 x 15

11.1.15
30 mins bike
shoulder band work 7 x 15
goblet squats, hip airplanes, foam roll and stretch hips

11.2.15
bench wu bar, 95, 135 x 10, 185 x 6, 225 x 3, 245, 260 x 1
ws 215 x 9 rest 60 sec 215 x 5
incline bb 140 x 20, 17, 17 <==54 vs 44 last week. ??
bb rows smith machine 205 x 2 x 12, 185 x 2 x 10
pulldowns various grips 130 x 20, 17, 11
ez curls 60 lb x 20, 15, 15
calves seated 12,11,10 squeeze + 12,11,10 x 3
shoulder band work 7 x 15
bw 182