Perrogrande Training Log

Diet and Nutrition
1

Well, I haven’t lifted in almost 6 months, so don’t laugh at the weights I’m using.

Right now I’m sitting at 217 (6’1) and I’m looking to add mass around my upper chest, delts, and upper back/post delts. For legs I’m only working strength, trying to keep them from growing too much. So…

Day 1 - Tier Workout

Standing Abs 315
8015 Easy
8515 Starting to burn
908 Ouch! Was on fire

A)Clean and Jerk 63
1856
2053
2103
2153
2203 started getting slow
225*3 sloppy, pretty tired at this point

B)Front Box Squat 53
1853
1853
1853
1903
1953 these all felt pretty light, will move it to 225 next time. The box was about 3-4 inches below parallel and the stance was medium

C)Military Press 48
1358
1408
1408
145*8 All pretty easy

D)Snatch Grip Dead 35
2255 laughable
2755 weight isn’t heavy, but damn grip
2805 grip is really shady

E)GH Raise 2MaxRep
BWT6
BWT*7

I’m going to reduce the volume of each exercise about 20% and add some intensity next time. My last week I’ll work singles with the C*J and the Front Squat. I’ll try to add more volume on the GHR.

My back was also pretty tight on the C/J, I might need to warm up a little more, add in some stretching, and some rev hyper or GMs.

I’m going to run tomorrow, either sprints if my legs don’t hurt to much, or like a mile or so (doubt I can get that far hahaha) and I’m going to stretch for sure.

My diet is 50P/20C/30F and I’m hitting just a bit below maintenance, gonna get this last few % off.

2

clean and jerk over 200lbs for mulitple sets and reps, without having trained for 6 months. why would I laugh…

3

I think you’d get better results if you jerked and then cleaned. Thats what I do anyway.

4

CCJ-I’m just used to hitting doubles with 275 :frowning: , so I’m a little bummed, but, oh well, that’s what I get for taking the 1/2 year break I guess.That 225 C/J was pretty nasty, I almost didn’t get it racked for the jerk and it felt REAL slow.

FFL- HAHAHAHAHAHA that’s what I usually do too :slight_smile:

5

Today

Back/Bi/FA

A)Supinated Grip Pullup 3Maxrep
BWT8/5/4
B)Seated Cable Face Pull 38-10
7012
8010
805
C)Rack Pulls (top of knee) ME
2253
2753
3153
3651
4051
4551
495*miss (haha, couldn’t budge it)

D)Preacher Curl 212 (Fat EZ bar)
8012
75*8

E)Rev Fat EZ Curl 215 (didn’t get close)
655
45*8
I could have done more, but on both the preachers and rev curl I had gnarly shin splints in my forearms, anyone know what might cause this?

BB Farmers Hold (one BB in each hand)
65*60sec

And for abs did one round of CTs generation 2 ab program
A)Ab Roll on knees
EZ 8 reps
A2)Plank
EZ 60 sec
B)Standing Crunch
1008, pretty challenging
B2)SC Twist
756, was painful
C)Negative Swiss Crunch
80*3, going down in weight next time
C2)Dragon Flag
1 really intense one was all it took

That’s it for today, stretched pecs, hams, anterior delts, and hips between sets.

6

The “shin splints” in your forearm are happening because you haven’t trained in so long, much like starting a running program after a long break and getting shin splints. I believe what you are feeling in your forearms is the microtearing of the tendinous and fascial structures win your forearm. In other words, you musta shocked the hell out of your forearm with the deadlifts, cleans, chin-ups, etc. If you can’t train through it, then just slow down a bit.

7

Okay, decided to give WSB a try. Started day one of the 9 week beginner cycle. All I can say is OUCH, my hams are tore up! Here’s how it went down:

Hanging Leg Raise 45-60sec rest
5reps
7reps
7reps
5reps
11reps

Standing abs 45-60 sec rest
7015
7515
7515
7515
75*15

ME Squat work up to singles 90-120 rest
1355
1555
1853
2053
2253
2453
2751
2951
3151
3351
355*1 I was pretty tired by this one so I called it for the day. everything felt pretty light until I hit the 355, I think the volume got me

GH Raise 4110 tempo 90 sec rest
BWT * 10
BWT * 10
BWT * 10

Reverse Hyper (off GH bench with added pads for height)
BWT10
BWT15
BWT*20
going to try to add a light band next workout

GPP
ended with 23min of treadmill walking at a 10-11.5 incline. worked off 200 calories and went home. will try to hit 200 in less time at each workout. I’m trying to cut up a little so I will also add 40-45min walking on off days until I get my sled. and one day of sprints.

8

2-17-04 ME Bench

Bench
135X5
155X5
185X5
205X5
225X3
245X3
280X1
315X1 almost crapped my spleen, but kept good form

Inc Bench
60X10 was a joke
70X10 another joke
80X10 getting there
80X7 think my chest has had enough

Skull Crushers
115X10 about to blow an elbow lol
75X10 light
80X10 still really light
85X10 ridiculously light
90X10 now it’s getting heavy
95X10 triceps are on fire

Pressdowns
70X10 damn I’m tired
75X10 almost there
80X10 smoked

One arm overhead db press
30X15
35X15
35X15 call it a day

was really happy to hit 3 plates on the bench…not as much as I used to, but not too bad coming back from a 6 month layoff will hit DE squat Thurs and DE bench Friday. I might hit a couple rounds of curls and rev curls tomorrow at my clients, along with some lightweight crunches to help with stomach soreness, some upper body stretching, some posing(isometric squeezes, and some jump rope/running)

also tonight I went to T-Mod’s apartment and did interval jump roping…damn, he’s really white, talk about no rhythm :-p . we screwed around with some clubbells too. I highly recommend them. 15 pounds apiece and they beat down my forearms.

9

Extra workout

At clients house:

Zottman Curl 2X12X35 + 1X10X35
Reverse BB Curl 2X15X45 + 1X15X50
Dead hang from pull up bar 60sec

Went home to eat

then

Jump Rope intervals
Push Ups
Situps
BWT Squats

all for high rep/recovery

and stretching

10

sweeeeeet, I hit 220 today and I’m getting leaner…ahhh I love M1T sooo sooo much hahaha

2/19 DE Squat

Box Squat 2-3" below parallel 10X2
180X10X2

Reverse hyper off of GH Bench (had to rig this up, people were staring at me like I had two heads. I wrapped a green band around an 80LB DB and somehow secured it to my feet.
Green Band X 10

This was too light so I wrapped a 20lb chain around my feet
GB+1 chain 8

Still too light so I wrapped another chain and that pretty much smoked my extensors
GB+2 chain 8

One Leg Squat
BWX10
BWX7
BWX5
BWX4

DB Row
80X10
90X6
100X6
110X6

BB Shrug
185X15
190X15
190X15

then hit three 3 min sprint cycles on the stepmill with 3 min rest in between, got nauseaus and went home.

11

2-20-04

DE Bench

Bench 10X3 60%
190X3X10 (I felt really slow, I might lower the bar weight and add a set of chains)

Inc BB Press (dynamic) 4X12
95X12
100X12
105X12
110X12
got absolutely nothing out of these…I’m trying to bring my upper chest up, so I might switch to 5X6-8 next time

Lying DB Tri Ext 4X8
35X8
40X8X3

DB Side Raise 3X10
30X10
30+Green Band 30X5 + w/o band 30X5
adding the band didn’t work out so well, so I added a set of chains and did it seated, so I’m guessing it added 5-10lbs at the top, it smoked my delts in any case
30+chain X6 + w/o chain X4

Rev Fly
30X10
30X11
30X11

Face Pulls (shoulders feeling like they are pulling forward, so I’m adding in more pulling work) 3X10
70X10X3

12

2-23-04 ME Squat

Squat
185X5
215X5
250X3
285X3
315X3
335X1
360X1 piss poor form
365X1 much better, new 15lb PR

GH Raise 3X8
5X8
5X8
5X5+BWTX3

white trash rigged Rev Hyper
Green Band+2chains X8
" +20 lbs DB X8
" X8 I have to find a better way to do these

Standing Abs 5X10-15
80X15
85X15
90X15
95X15
100X15

Hanging Leg Raise
did 10 of these and left, my abs were smoked

13

007, that is hilarious: green band with chain wrapped around ankles, doing reverse hypers on glute-ham bench. I can only imagine the look on the faces of the bodybuilders and soccer moms. They must have thought you had somehow snuck out of the institution for the day.

14

Oh, you have no idea, it was classic. I think people are scared of me b/c everywhere I work out they try to stay far out of my way. I get a pretty mean gym face, like i’m ready to kill someone…no need for anyone to know that I’m just a big teddy bear :slight_smile:

Well, I almost died today in the gym. Was doing ME Bench and decided to teach one of my best friends to lift.
Well, I’m going for my bench at 325, I hit 300 like it was butter, last week I pushed 315 with a little effort, thought 325 would be nothing. I unrack the bar and it feels funny, like my hands are spaced weird. oh well, I drop it to my lower sternum and press it. I hit the sticking point and the bar starts to slow. My workout partner FREAKS and grabs the bar, kills my flow and throws my leverage all off and I get pinned. Another trainer had to come pull it off of me. It was so embarrassing, durning peak hours with a weight I used to manhandle. Well, to make matters worse I look at the side she loaded and she shorted me 2.5lbs. no wonder the bar was off center. LOL

Here’s the death workout today
ME Bench
165X5
205X5
230X5
275X3
300X1
325Xmiss (Thanks Kristen! HAHAHA)

Skull Crushers
95X10
100X10X5
Tricep Pressdown
85X10
90X10
95X10
One Arm OH Press
35X15
40X15
45X15