Never Surrender

Training Training Logs
121

11.3.15
30 mins liss bike cardio w 1 set of v ups every 10 mins
calves seated 12,11,10 squeeze + 12,11,10 x 3
shoulder band work 7 x 15
foam roll/stretch ass and hips

11.4.15
front squats wu 95 x 2 x 10, 145 x 8, 185 x 6, 225 x 3, 240 x 2
ws 225 x 12 rest 60 sec 225 x 6
leg press 6pps x 20, 20, 21
db reverse lunge 28lbs x 4 x 20
smith machine standing calves 4 x amrap

Next time
increase wu top end to 240 x 4, stay at 225 and get 15 and 8.
increase leg press to 6.5 pps for 50 reps.
lunges - focus on 80 perfect reps 28lbs x 4 x 20

122

11.5.15
30 mins bike
4 x 15 v ups
calves seated 12,11,10 squeeze + 12,11,10 x 3
shoulder band work 7 x 15

11.6.15
standing ohp bar, 95, 115 x 10, 135 x 3, 155 x 1
ws 130 x 9 rest 60 sec 130 x 6
dips bw + 30lbs 3 x 21, 24, 14
db rows 80lbs x 3 x 17, 17, 17
hammer rope curls 3 x 21, 17, 15

Next time
ohp same more reps
dips 35lbs
db rows same more reps

11.7.15
30 mins cardio bike
4 x 15 v ups

a couple of hours later
30 mins liss bike cardio
calves seated 12,11,10 squeeze + 12,11,10 x 3
shoulder band work 7 x 15
some band incline, band rows, band curls

11.8.15
30 mins cardio bike
foam roll and stretch

11.9.15
bb squats wu bar, 95, 135, 185 x 10, 225 x 6, 275 x 3, 325 x 1
ws 305 x 10 rest 60 secs 305 x 5
rdl wu 95, 145, 195, 245
ws 245 x 15
db bulgarian ss 30, 35, 40, 45, 50 x 10
seated calves 4 x 12 - 15

Next time
squats ws 315 for 10 + 5
rdl 255 amap
db bulgarian ss start w 40’s. top sets stay at 50

training days 3087 cals 255/355/71
non training days 2648 cals 250/64/155
bw 184

123

11.10.15
30 mins bike
4 x 15 v ups
calves seated 12,11,10 squeeze + 12,11,10 x 3
stretch hips

11.11.15
calves standing 12,11,10 squeeze + 12,11,10 x 3
shoulder band work 7 x 15
bench press wu bar, 95, 135 x 10, 185 x 6, 225 x 3, 245 x 1, 260 x 1
ws 220 x 10 rest 60 seconds, 220 x 5
incline bb 145 x 17, 17, 17 had to pause the last 4 reps of 3rd set
smith machine bent rows 205 x 2 x 10, 190 x 2 x 12
ng pulldowns 130 x 17, 17, 110 x 20
straight bar curls 65 x 17, 17, 11

next time
bench 225
incline 145 - no paused reps
bent rows 215
pulldowns - game time decision
straight bar curls 65 lbs

124

11.12.15
30 mins easy walk treadmill
shoulder band work 7 x 15

11.13.15
front squats wu bar, 95 x 2 x 10, 135, 185 x 6, 225 x 4, 245 x 3
ws 225 x 14 rest 60 seconds 225 x 7
leg press 6 + 25’s pps x 20, 17, 13
db reverse lunge 28lbs x 4 x 20
seated calf raises 4 x 10 - 15

missed goal of front squats 225 for 15/8. High rep front squats choke me out.

Next time
front squats 225 15/8
leg press 6 + 25’s pps for more reps than 50
db reverse lunge 30lbs

125

11.14.15
30 mins cardio bike
calves seated 12,11,10 squeeze + 12,11,10 x 3
shoulder band work 7 x 15

11.15.15
took the day off. Trying to shake a cold.

11.16.15
standing ohp wu bar, 95 x 2 x 10, 115 x 8, 135 x 3
ws 120 x 15 rest 60 seconds, 120 x 10
dips bw + 39.7lbs x 20, 17, 16
db bent over rows 80 x 20, 18, 17
assisted pullups 5 x amrap changed grip every set
rope hammer curls 3 sets 20,20,20

backed off ohp today, not feeling 100% and shoulders felt worked

Next time
ohp 125 15/8
dips more weight
db rows go for 85

bw = 186

126

11.17.15
ill. needed rest

11.18.15
squats wu bar, 95 x 2 x 10, 135 x 8, 185 x 6, 225 x 4, 275 x 4, 325 x 1, 345 x 1
ws 315 x 10 rest 60 seconds 315 x 5
rdl wu 95 x 10, 195 x 10, 245 x 8
ws 265 x 16
db bulgarian ss 40 lbs x 10, 50 x 4 x 10
seated calf raise 5 x 10 - 15

Next time
squats wu increase top set to 365 x 1
squats ws 315 for 12/6. Stay at 315 until I can get 15/8
rdl wu top set increase and ws to 275
db bulgarian ss 50 x 5 x 12

127

11.19.15
30 mins bike cardio
calves leg press 12,11,10 squeeze + 12,11,10 x 3
shoulder band work 7 x 15

11.20.15
calves seated 12,11,10 squeeze + 12,11,10 x 3
shoulder band work 7 x 15
bb bench wu bar, 95 x 2 x 10, 135 x 8, 185 x 6, 225 x 3, 250 x 1, 260 x 1
ws 225 x 10 rest 60 secs, 225 x 4
incline 145 x 21, 17, 13 no paused reps
smith mach bent rows 225 x 2 x 8, 205 x 12
ng pulldowns 120 x 21, 15, 15
curls cable ez bar 3 x amrap

bench and squat progression has been surprising the last couple of weeks considering my physical and lifting age.

Next time
bench wu 265 top set
ws 225 more than 10/4
incline 150 for 3 sets 50 total reps
pulldowns 125
curls regular ez bar 65 lbs for 3 sets 50 total reps

128

11.21.15
30 mins bike liss
calves seated 12,11,10 squeeze + 12,11,10 x 3
shoulder band work 7 x 15

11.22.15
30 mins bike liss
stretch/ foam roll hips, shoulders

11.23.15
front squats wu bar, 95 x 2 x 10, 135 x 8, 185 x 6, 225 x 4, 245 x 1, 260 x 1
ws 225 x 15 rest 60 seconds, 225 x 8
leg press 6 + 35’s pps x 20, 15, 15
db reverse lunges 30lbs x 5 x 16
standing smith machine calves 4 x 10 - 15

good start to the week. hit my rep goal on front squats.

bw = 182

Next time
front squats wu 245 x 2, 260 x 1
ws 235 x ? I’ll shoot for at least 10/5.
leg press same wt - more reps
reverse lunges 30 lbs x 5 x 20

129

11.24.15
30 mins bike cardio
calves seated 12,11,10 squeeze + 12,11,10 x 3
shoulder band work 7 x 15

11.25.15
calves leg press 12,11,10 squeeze + 12,11,10 x 3
shoulder band work 7 x 15
ohp wu bar x 2 x 10, 95 x 8, 115 x 6, 135, 155 x 1
ws 135 x 10 rest 60 secs, 135 x 6
dips bw + 44.1lb x 20, 16, 15
bent over db rows 85 x 20, 15, 15
assisted pullups 5 x amrap change grip every set
rope hammer curls 65 x 20, 20, 20

ohp - changed stance to staggered. Much better.

Next time
ohp - Increase top wu set to 165
ws 135 for more than 10/6
dips 50lb for 50 total reps in 3 sets
rows 85lbs for more than 20, 15, 15
pullups go for 12 reps
rope hammer curls 70lbs

130

11.26.15
30 mins cardio bike
calves leg press 12,11,10 squeeze + 12,11,10 x 3
shoulder band work 7 x 15

11.27.15
squats wu bar, 95, 135 x 10, 185 x 6, 225 x 4, 275 x 3, 315 x 2, 345 x 1
ws 315 x 12 rest 60 secs, 315 x 6
rldl wu 95, 145 x 10, 195 x 8, 245 x 6
ws 275 x 15
db bulgarian ss 5 x 10 x 50

next time
squats wu 365 x 1, ws 315 x 15/8
rldl 280 x amrap
db bulgarians same weight more reps

11.28.15
30 mins cardio bike
calves seated 12,11,10 squeeze + 12,11,10 x 3
shoulder band work 7 x 15

11.29.15
30 mins cardio bike liss
stretch and foam roll

131

11.30.15
calves seated 12,11,10 squeeze + 12,11,10 x 3
shoulder band work 7 x 20
bench press wu bar, 95, 135 x 10, 185 x 6, 225 x 3, 255 x 1, 265 x 1
ws 225 x 11 rest 60 secs, 225 x 4
incline bb 150 x 20, 15, 15
smith machine bent row 225 x 2 x 9, 205 x 2 x 13
ng pulldowns 120 x 20, 17, 17
curls 60 x 20, 17, 17

bw 182
increase cals by 250/day

next time
bench press wu same
ws 225 for more than 11/4
incline 150 for more reps.
smith rows same wt
ng pulldowns use 125lbs
curls 65 for 3 sets of 50 total reps.

132

12.1.15
30 mins cardio bike w 1 set of v ups every 7 mins
calves leg press 12,11,10 squeeze + 12,11,10 x 3
stretch foam roll hips/legs/calves

12.2.15
front squats wu bar, 95 x 2 x 10, 135 x 8, 185 x 6, 225 x 4, 245 x 2, 260 x 1
ws 235 x 10 rest 60 sec, 235 x 5
leg press 5pps x 20, 6pps x 2 x 20
db reverse lunge 30 x 3 x 20
seated calve mach 4 x amrap

Wasn’t feeling it today…no gas. Backed off leg press and focused on slower descent, deeper rom, powering up as explosively as possible.
bw = 180ish missed several meals over the last week.

next time
front squat wu top sets 245 x 3, 260 x 2
ws 235 x 12/6
6pps +35’s for more than 20, 15, 15
db reverse lunge 30 x 4 x 20

133

12.3.15
30 mins liss bike
rope crunches 4 x 20

12.4.15
standing ohp wu bar, 95 x 10, 115 x 8, 135 x 3, 155 x 2 x 1
ws 135 x 12 rest 60 secs, 135 x 7
triple set
pek dek fly 3 x 14
front delt rope raise 3 x 15
band pullaparts 3 x amrap

t bar rows 2 x 8, 2 x 12
pulldowns wg 5 x amrap
reverse curls 3 x 15
rope hammers with pauses 3 x 12

134


12.5.15
30 mins cardio bike w 1 set of v ups every 7 mins
seated leg press calves 12,11,10 squeeze + 12,11,10 x 3
shoulder band work 7 x 20

12.6.15
nope. didn’t feel like it today.

12.7.15
squats bar, 95, 135, 185, 225 x 10, 275 x 4
rdl 145 x 3 x 15

giant set x 4
leg press 8+8+8
lying ham curls 12-15
leg extensions amrap
bw bulgarian ss 25 - 30
standing calve raise 4 x 10

Decided to take it easy this week and change up programming starting next monday. Thinking about running some form of Gironda’s 8x8 and dumping some carbs for the next 6-8 weeks.

current status

135

12.8.15
felt like doing something different than usual
animal walks 2 x 20 meters
bear, turtle, lizard, gorilla, crab, scorpion, and spider man
seated calves 12,11,10 squeeze + 12,11,10 x 3
shoulder band work 7 x 20

animal walks are fun and hard! These need to be a part of my regular rotation. I was absolutely horrible at them.

Had an ART session today.

12.9.15
shoulder band work 7 x 15
giant set 4 x 20 - weight used not important. not my focus this week.
incline db
cable flyes
side laterals
Pulldowns
t bar row
v bar cable rows

12.10.15
animal walks 2 x 20 meters
bear, turtle, lizard, gorilla, crab, scorpion, and spider man

giant set 4 x 20
leg press
leg press calves
seated shoulder press
side laterals
single handle cable low rows
rope pressdown
rope hammer curls

12.14.15 start 8x8’s. 30 seconds rest between sets, 2-4 exercises per body part (probably ramped over 6-8 week period). Initially starting with 4 lifting days per week, will increase to 5 per week (2 leg days) as time progresses. I will try to decrease rest periods (15s) before increasing weights for progression. As much work as possible in as little time as possible. Not going to do any liss or hiit during this period and don’t anticipate making any changes to current diet unless progress stalls out. Assuming I don’t stroke out, it should be fun.

136

12.11.15
6 whole body circuits of various exercises

12.12.15
animal walks 2 x 20 meters
bear, turtle, lizard, gorilla, crab, scorpion, and spider man

6 circuits chest, back, tris, and bis

12.13.15
nope.

12.14.15
30 secs rest between sets
8 x 8
front squats 145
leg press 5 pps
hack squats 45’s and 10’s
exts 110
seated ham curls 120
rdl 65
calves 8 x 20

48 sets + 8 sets of calves

gassed. Probably a week or two to get settled in to appropriate loads and start cutting rest times down.

next time
front squats 150
leg press 5pps + 25’s
hack squats 45 + 25’s
exts same
ham curls
rdl’s 75’s

137

12.15.15
8x8 30 sec rest
Chest/Bis
incline bp 145
flat bench db’s ng smashed together 50’s
pek dek 110
wide hand push ups
Rope hammer curls
straight bar curls 60
machine preacher curls 30
db hammers 20’s

138

12.16.15
30 mins bike liss w one set of v ups every 7 minutes

12.17.15
8 x 8 30 sec rest
assisted wg, med grip pullups 4 sets of each
tbar row
ng pulldowns
ng close low cable row

leg raises 4 x 20
rope crunches 4 x 20

12.18.15
8 x 8 30sec or less rest
standing ohp 85
db side laterals 20
wg upright row
rope front raise 50
triceps rope pressdowns 100
close grip bp 135
decline ng db kickbacks 20

4 sets of face pulls
42:38

next time
add weight to ohp, side laterals, and kickbacks
beat overall time

139


12.19.15
30 mins liss bike w 4 sets v ups x 15 every 7 mins
stretch and left shoulder mobility

12.20.15
all exercises 8x8 30 sec rest or less
bb front sq 155
leg press 5pps
hack squats 45’ + 25’s
extensions - occluded 60
seated ham curls 120
db rldl 70’s
Total time 44:22
seated calves 8x20

12.21.15
all exercises 8x8 30sec or less rest
incline bp 155
flat bench ng smash db’s 50
feet elevated wide grip pushups
pek dek 120
ez bar curls 60
rope hammers 60
machine preachers 40
49:04

bw = don’t care

140

12.22.15
30 mins liss cardio bike
swiss ball stir the pot 3 sets of 3 each dr

12.23.15
leg press calves 8x20 30sec rest

all exercises 8x8 30sec rest or less
smith mach bent rows 165
ng pulldowns 120
tbar rows mid back 70
ng low cable row 110
leg raises
incline situps
41:42