Cardio
July 12, 2010 7:41 AM
AM body weight = 231
Semi Recumbent Bike - 3 min. warm-up / 8 Tabata intervals @ resistance level 6 / 3 min. cool down
Tabata interval = 20 sec. all out effort followed by 10 sec. rest period
Squat
July 12, 2010 8:00 PM
Wide Stance GM - 135x5x10
Front Squat
135x10
185x2x5
Circuit
A1) Glute Bridge - 3x15
A2) Fire Hydrants - 3x10
A3) 45° Hypers - 3x20
Lying Leg Raise - 3x10
Chins - 3x5
Standing Behind the Neck Press - 45x3x10
AM Body Weight
July 17, 2010 8:45 AM
AM Body Weight = 226
21.5lbs lost since May 17.
AM Body Weight
July 22, 2010 7:30 AM
AM Body Weight = 225
Down another pound this morning. Luke Leaman is helping me with my nutrition program. Luke had me switch to a higher protein low carb diet and it is working great so far. I started this diet on Monday.
[quote]Phillip Wylie wrote:
AM Body Weight
July 17, 2010 8:45 AM
AM Body Weight = 226
21.5lbs lost since May 17.
[/quote]
Congrats! That’s a lot of weight. Good luck on your new diet
[quote]whup wrote:
[quote]Phillip Wylie wrote:
AM Body Weight
July 17, 2010 8:45 AM
AM Body Weight = 226
21.5lbs lost since May 17.
[/quote]
Congrats! That’s a lot of weight. Good luck on your new diet[/quote]
Thanks, whup!
AM Body Weight
July 23, 2010 7:00 AM
AM Body Weight = 224
Down another pound. The new diet is working great. One thing for sure, you don’t get hungry on this diet. I am eating 1.5 grams of protein per pound of body weight. This is animal protein and not protein powder. I am only allowed protein powder post workout. I am going to have to split my meals up more since eating a pound of meat at a time can be be tough. When the next meal comes around I am not hungry.
Awesome progress Phillip, I’m really impressed.
[quote]mrodock wrote:
Awesome progress Phillip, I’m really impressed.[/quote]
Thanks, bro! I appreciate your support. I haven’t been updating my log here lately due to not much going on. I am down to 223.5. I was working with a guy that used to train at our gym that is certified through Charles Poliquin. He is a level 2 trainer and was recently mentioned in CP’s blog as an up and coming strength coach and nutrition expert. He is too busy to help me, so I am going to start on a modified Sheiko program next week. He hasn’t said he can’t help me, but he hasn’t sent me anymore workouts since my first one on Tuesday. Needless to say I can’t get any where that way. I will be updated my log again regularly.
Squat
August 9, 2010 8:45 AM
Static Stretching (lower body)
Squat
45x5
135x5
245x4
285x2x3
305x5x3 ← add belt
Front Squat - 135x3x8
Rev. Hyper - 140x3x10
Bench Press
August 9, 2010 8:00 PM
Bench Press (paused)
45x5
135x5
175x4
245x2x3
265x5x3
Lat Pull-downs
90x10
140x3x10
KB Standing Tricep Ext. - 35x3x10
Javelin Press - 30x3x10
Ab Wheel - 3x10
Wednesday AM Session
August 11, 2010 8:30 AM
Static Stretching (lower body)
Deadlift
135x5
225x5
275x5
330x4
385x5x3
Close Stance GM - 185x3x5
Wednesday PM Session
August 11, 2010 7:40 PM
Bench Press (paused)
45x5
135x5
185x5
210x4
245x2x3
265x2x2
280x2
265x2x2
245x2x3
210x5
175x7
Friday AM Session
August 13, 2010 8:45 AM
Static Stretching (lower body)
45x5
135x5
205x5
245x4
285x2x3
305x5x3 ← add belt
RDL
135x10
225x3x5
Friday PM Session
August 13, 2010 7:30 PM
Bench Press (paused)
45x5
135x5
175x5
210x4
245x2x3
265x5x3
A1. Chin-ups - 2x5
A2. Two Arm DB Rows - 80x2x10
A3. DB Shrugs - 80x2x10
Monday AM Session
August 16, 2010 8:31 AM
Static Stretching (lower body)
Squat
45x5
135x5
205x5
245x4
285x2x3
325x5x3 ← add belt
Front Squat
135x10
225x2x5
Monday PM Session
August 16, 2010 8:00 PM
Bench Press (paused)
135x5
175x5
210x4
245x2x3
280x5x2
Close Grip Bench Press - 225x3x5
Single Arm DB Rows - 100x3x10
Snatch Grip Rows - 135x2x10
Ab Wheel - 3x10
Javelin Press
40x10
50x2x10
Wednesday AM Session
August 18, 2010 8:30 AM
Deadlift
135x5
225x5
330x4
385x2x3 ← add belt
440x2
385x2x3
Close Stance GM w/14" Cambered Bar
155x8
205x3x5
Wednesday PM Session
August 18, 2010 8:00 PM
Neutral Grip Chin-ups - 3x5
Vertical Rows w/Rope Handle - 80x3x10
Bench Press (paused)
135x5
185x5
210x3
245x2x4
265x2x3
280x2x2
225x2x3 ← switched to close grip
210x4
185x6
150x8
A1. DB Rear Delt Raise - 25x3x10
A2. DB Lateral Raise - 25x3x10
A3. DB Front Raise - 25x3x10
Friday AM Session
August 20, 2010 7:45 AM
Static Stretching (lower body)
Squat
45x5
135x5
205x5
245x4
285x2x3
325x5x3 ← add belt
RDL - 225x3x8
Friday PM Session
August 20, 2010 7:00 PM
Bench Press (paused)
135x5
175x5
210x4
245x2x3
280x5x2
Looking good.
So Phil, how are you liking the AM/PM sessions? Have any goals in the way of meet totals, bodyweight, etc?
[quote]novaeer wrote:
Looking good.
So Phil, how are you liking the AM/PM sessions? Have any goals in the way of meet totals, bodyweight, etc?[/quote]
Thanks, Brian!
I really like the AM/PM sessions. I hate sessions with a duration of 3 or more hours. Also I feel like I get a better workout and can focus on quality accessory work. The modified Sheiko template I am using makes it easier to do accessory work since the volume is not as much as the real Sheiko templates. I get a lot out of accessory work. My meet is December 11 and as far as goals go, they are not really set in stone due to the lighter body weight and it being early in a long training cycle. As of now my goals are to squat 500lbs, bench 369lbs, and deadlift 633lbs. This will be my first meet at 220 in 7 years.
Monday AM Session
August 23, 2010 7:30 AM
Static Stretching (lower body)
Squat
45x5
135x5
205x5
245x4
285x2x3
325x5x3 ← add belt
Front Squat - 185x3x5
Rev. Hyper - 140x3x10
Monday PM Session
August 23, 2010 8:00 PM
Bench Press (paused)
135x5
175x5
210x4
245x2x3
280x5x3
DB Flyes - 40x3x10
DB SOHP - 50x3x10
A1. Chin-ups - 3x5
A2. Ab Wheel - 3x10
Cardio
August 24, 2010 7:00 PM
Elliptical Trainer - 3 min. warm-up / 8 Tabata intervals @ resistance level 6 / 5 min. rest / 15 min. steady state cardio
Tabata interval = 20 sec. all out effort followed by 10 sec. rest period
Wednesday AM Session
August 25, 2010 7:30 AM
Static Stretching (lower body)
Deadlift
135x5
225x5
315x3
355x5x5 ← add belt
Close Stance SSB GM - 245x3x5
A1. Upper Back GM - 245x3x10
A2. Hise Shrugs - 245x3x10
This is my third week back deadlifting and prior to this the last time I deadlifted was at a NASA meet on May 29. I started 5x5 on my deadlift this morning. Curt recommended it to me to help get my base built back up. My deadlifts felt good this morning and I didn’t have any pain or discomfort in my upper glute. The plan is to do 5x5 for six weeks and afterward I will go back to Sheiko on the deadlift.
Wednesday PM Session
August 25, 2010 8:00 PM
Bench Press (paused)
45x5
135x5
175x5
210x4
245x4
265x2x3
280x2x2
300x2x1
280x2x2
265x3
245x5
210x7
175x9
Single Arm DB Rows - 100x2x15
Blast Strap Rear Delts - 3x10
Blast Strap Inverted Rows (4 sec. descent) - 3x10
A1. Standing Tricep Ext. - 70x3x10
A2. BB Curl - 70x3x10
My bench presses felt good tonight and my deadlift this morning also felt good. I seem to be adapting to the program and starting to improve. Until today my squat was the only lift that I didn’t feel weak on. I still have a long way to go, but I am starting to see some improvement. I am about to complete my third week of training and I have 15 more weeks to train for my competition in December.