Rewind to 10th Grade

Training Training Logs
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Haven’t updated.

Lifted some last week - really got wiped out when I was sick and last week I just wanted to do some stuff to get through the soreness that accompanies returns to lifting.

Was going to do my modified Litvinov workout on Monday but it was raining and I didn’t want to take my barbell out, so my buddy and I just did hill sprints.

My lungs definitely feel weird - not just like I’m out of shape (which I am) but like they’re just not working as well as they had been. It’s hard to get air into them. Fingers crossed this is temporary, but regardless, it’s pushed me to up the ante regarding my conditioning. I’ll probably only dedicate a couple days a week to it, but this whole pandemic thing has made me rethink my health. Obviously I always say “Yeah, duh I want to be healthy” but the idea of ever having one of my organs fail me or getting a preventable health issue really sounds like it sucks, so I’m doing my best to combat that.

My diet’s been pretty good lately - most foods are still causing heartburn for some unknown reason, but it also makes junk food unappealing. I read a few days ago that everyone’s talking about respiratory corona, but there’s also gastric corona which is affecting less people. I’m not concerned at all since I’m feeling pretty good but I wonder if it’s possible that I had it? I’ve never had stomach issues and now I do. Oh well.

Anyway, if my diet’s pretty good and I’m doing a couple hard conditioning sessions a week, that’s probably enough to be in decent health. Obviously I can do more, but I’m starting off with the bare minimum, haha.

Did the “full” Litninov workout today. Used 95lbs for the front squats, since I wasn’t sure what to expect, and due to the light weight and short-ish sprint distance, we did 5 rounds instead of 3. I actually really enjoyed it. The squats were easy, but the hill sprints were quite challenging. I’d say the hill is maybe…20-25 yards long and decently steep. Set up my little DIY stand at the bottom of the hill and went to work.

Eventually it’d be awesome to work up to 185 or 225 or something on the squats, but I’m going to spend some time focusing on the running for now. On the last couple runs I was barely moving. My legs just weren’t having it.

My friend is a football player and unable to go to the gym or train with his team for the moment so we’ll probably do this twice a week. It’ll help keep him in shape and get me in shape, haha.

Distance running is not off the table but at the moment I’m struggling enough to breathe while going on an easy bike ride so I’d rather do something hard but very quick. Equal (percieved) amounts of effort, much less time.

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@Voxel

I think I saw a post of yours recently mentioning some yoga app. I thought I bookmarked it but I can’t seem to find it. Was it you that I’m thinking of?

EDIT: Found it! Down Dog, right?

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That’s the one. Check out the crash-course I posted (more info on how to navigate to these sessions in the post I’m quoting)

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Jeez. 24 days later.

Anyway, been training. Had planned on doing hard conditioning twice a week, have actually been doing four times a week.

A couple things influenced this - I was rereading some 5/3/1 stuff and in Jim’s Powerlifting book, he has an off season program for conditioning, which involved hard conditioning twice a day, four days a week, along with a lifting session on each of those days.

I then found his N.O.V. section in the original 5/3/1 where he made a statement that was something like “not having to worry about having that slice of cake because you just did 20 hill sprints for the third time that week” or along those lines.

Also found a 8 week program to improve conditioning and lose some fat from Paul Carter’s blog in 2011. He had conditioning done four times a week and only two lifting a sessions done each week. So about half of Jim’s recommendations, but with the same goal in mind.

Anyway, I’ve been taking the spirit of those programs and making my own version. Really wanting to lose some weight and just get in fantastic shape. I know I can get bigger and stronger in the meantime, but my main goal/focus is improving my conditioning. Diet’s been decent. Not noticing any visible changes yet but it hasn’t been that long. It’ll come.

I’m taking some online classes and working a little this summer, but not actually going to be that busy. I have 12 weeks left, and then school and (probably) work will pick back up this fall. 12 weeks is ample time to see and feel a noticeable change in myself, and that’s what I’m going to do. Training and my health (physical and mental) is my #1 priority. After that, my training time will be cut into, and 17 weeks after school starts, I will be a father. Gotta be a healthy, strong person for this new human, haha.

@T3hPwnisher - I have an old punching bag. Not hung up at the moment but I can do that easily. If I did some type of training with it, like a minute on, minute off type of thing, pretty much only for the conditioning and upper body training aspects of it, that wouldn’t be “bad” would it?

What I mean is, in your opinion would the risk outweigh the reward? I feel the reward would be extra exercise and the risk would be developing bad punching habits…but I just don’t see this as a huge issue because I highly doubt I’ll ever be taught what proper punching is supposed to be like.

Just curious in your perspective as a person with some training.

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You got a handle on it: potential for bad habits. Can also sprain a wrist real bad. Check out combat sports .com right now while they have a great sale going on sale items and try to get a decent pair of bag gloves and possibly some handwraps so you can wrap the hell out of your wrists. See if you can pick up some basics online as well. Just some basic boxing straight punches. Not so you can get good at fighting, but just so you don’t hurt yourself.

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I have some Everlast gloves (no clue the “type”) and some handwraps (these and the bag are also Everlast).

But okay - I’ll look around online. I’m sure YouTube has some tutorials. Thanks.

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Ah, if you already have gear then that helps a lot. Yeah, just some time learning some basic punching mechanics helps.

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Just finished up some front squats. Sitting down for 20 min. and drinking some water then I’ll drive my family across town to hit some hill sprints.

Two of my brothers (ages 11 & 13) and I basically spend this time racing. My mom just walks up and down for a while, with a run thrown in here and there. The younger two make it up once or twice to be like the big kids then spend the rest of the time goofing off. Being a kid looks fun.

Not sure what I’ll have for breakfast. Probably just some eggs. Need to find some more exciting ways to eat them. I used to be big breakfast person but lately I have no appetite in the mornings, so I just force some down to get a little protein in me.

Is it wrong to not eat for a while after a workout? 4 days a week I’m lifting then doing conditioning, and then I’ll typically shower before eating. I always hear that you HAVE to eat within a 30 min. window or something but I’m not sure what that does. Or if it actually matters, haha. Might just be a meme. Doubt it makes that big of a difference over time.

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Eating post workout isn’t the biggest deal. If you CAN do it, do so, but if you can’t, you’ll be good.

For breakfast, I legit just have a protein bar or protein shake. I just wanna get the first meal out of the way, and after that I’ll allow myself a little more creativity.

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Just read a CT article:

I don’t think it’s the best article ever written or anything, but it seemed to cover a lot of bases, and though CT’s a lot more scientific that I enjoy reading, I believe that he knows what he’s talking about.

I enjoy reading about training, I can retain a lot of things that I’ve read regarding training, it’s not hard for me to follow someone else’s program or come up with my own plan, and sometimes I even enjoy doing it.

However, diet’s a different subject. I dislike having to give it any thought, and this has led to me eating whatever I feel like, whenever I feel like, for the past couple years, which has led to a flabbier than desired body.

So I’m trying to figure out a good plan - I’m not someone who can really wing it and hope for success in this department.

I’m up at 5:30-ish AM, work for an hour, then I have sometime before starting to lift and doing a conditioning session (this is often a family affair). I’d say this goes from 7AM-9AM, but it’s got a decent sized break in the middle. Then, for the rest of the summer, I don’t have much else going on. I’m taking summer classes, but those are online and can be done whenever, and I’m not going to be able to get many hours at my jobs, so it’s a fair amount of free time in my day. Been filling it with renovations but that only goes on for so long.

Anyway, CT said this (not that this means I have to do this, but I’m just going to take some bits and pieces from him):

Training Early Morning (No Time For Breakfast)

  • Workout: Protein and carbs (Plazma™)
  • Breakfast: Protein and carbs
  • Lunch: Protein and fats
  • Snack: Protein and fats
  • Dinner: Protein and fats
  • Snack: Protein and carbs

I’m not gonna buy Plazma and I don’t want to eat before training, so I’ll probably just skip to breakfast after training and have some eggs and oatmeal or something. I like @T3hPwnisher’s plan of something very basic and quick, and I think eggs and oatmeal are about the quickest things I could make besides a shake. I don’t have the money for lots of meat or protein powder either, so eggs are going to need to be a staple for me.

Lunch will be some type of meat and veggie thing. I don’t really count a salad as carbs. Not sure how much fat will be in there but I can just add in a small amount of some type of dressing or oil.

Not sure what a snack would be - I’d probably skip it if I’m not in the mood but maybe just a shake. I can afford one a day. It’s got a tiny bit of carbs in it but who cares.

Dinner will again be some type of thing with some meat and vegetables. Will maybe add rice for carbs, or make something that I can add pasta or a tortilla to.

Not sure if I’d have a second snack, haha, but I did find out that this type of popsicle that I really like only has 40 cals per bar, so that’s awesome news for me. Can count for some before bed carbs. I don’t know all the science behind it, and I think there’s been some debate, but I do feel like some carbs before bed helps me sleep, provided I don’t overdo it.

So my version will end up being:

Training Early Morning (No Time For Breakfast)

  • 10AM Breakfast: Protein and carbs (may cut out these carbs on non-training days)
  • 2PM Lunch: Protein and fats (plus veggies)
  • 4PM Snack: Protein
  • 6PM Dinner: Protein, fat and carbs (will most likely keep these carbs, no matter the day)
  • 8PM Snack: Carbs

I think this is something I can stick to. I think if I’m avoiding a lot of processed foods and trying to get as much protein and veggies in as I can, I’ll avoid having to obsess over countaing calories and stuff, which I’ve never done and don’t really think is necessary for the general goal of getting leaner.

Just like typing out my thoughts and having somewhere to come back to.

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Some of the research has shown 40g of protein is better than 20g post workout. Protein synthesis can last for four hours and is simulated by consuming protein.

I use that info to try to eat 40+g of protein every four hours. The rest of my nutrition is a free for all.

I think CT’s article combines needs and wants. Carbs around training are needed. People also like to have a good dinner which usually includes carbs. Carbs do help some people sleep, too. It only makes sense to give people what they want and let them have carbs in the evening.

The “best” plans need to be realistic and account for the human factor. If it’s sustainable then it’s better than something that’s superior on paper but not sustainable.

Here’s the Schoenfeld interview.

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Hey man, just caught up on the most recent chunk of your log. Life gets heavy sometimes; can’t offer an abundance of wisdom, but you’ve got one more supporter.

You still running your modified Litvinov?

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Don’t remember your weight right now but I’m guessing you try to eat about 5 times a day? Does it “have to be” at once, or can you spread it out? Like if I eat 40g at 8am and just let all that do it’s thing is that better than (for example) 20g at 8am and another 20g an hour later? Not that I care to try to be eating every hour all day, but I’m just curious.

Ah, right as I was typing that the video popped up. It hadn’t loaded yet. I’m not going to watch the whole thing right now but if it answers that question then you can ignore it.

This is probably what’ll often happen for me. Right now I’m really just trying to develop some better habits. I think if my diet stayed the exact same but my activity level went up like it has that I’d lose a little weight and build a little muscle, but I know it’s also healthier for me to eat better, so I figure I should.

Right now I just want to get leaner - not that I’d be against visible abs but as long as I’m not fat, and have some muscle, I’m good with that. Just instilling some habits should help with that - avoiding fast food, eating more protein (I doubt I’ll often get 200g but 100g is better than 10g, you know?), having some fruit and veggies, etc. I don’t want to count calories and obsess over things, so just being mindful of what I’m doing and limiting myself - one burger instead of two if I do go out to eat with some buddies, for example.

This is the part I’m not totally on board with. I don’t not believe it, but I just really don’t think I’m going to end up doing it. All through middle and high school I’d wake up, deliver newspapers for a couple hours, run or bike to the Y to lift, go back home, and get ready for school. I didn’t often even eat breakfast, and never until after training. Maybe it wasn’t great for me, but I’ve become very used to training on an empty stomach and don’t notice any negative side affects. I also don’t feel any better training in the afternoon or evening when I have eaten. Different strokes for different folks.

This is true, and really what I need to work on. I’m the type of person who needs everything training and diet related laid out perfectly before doing anything, and all this really does is hold me back.

Training wise, it just means I don’t make any progress while I search for the perfect program, and diet wise, just means while I read a new article telling me to do something new I eat whatever I want because I don’t have any structure for myself.

I’m broke and (normally, this is an off summer) busy. Probably not going to be getting 200g of protein a day and timing my carbs right, but I can limit unhealthy stuff and have at least a little more healthy stuff. And I can be training hard - if I do some lifting and conditioning four days a week every week for a year, no matter how perfect my diet is, I should be stronger, bigger, and in decent shape.

Plus, eating is just fun, haha. It seems like maybe you can relate to this struggle, but it’s like, I wanna eat when everyone else is. I have four siblings, and a big extended family. There’s often a birthday party coming up. I’m gonna want some cake! There’s not a whole lot of places to go or things to do in my town, so if I want to go on a date or out with friends, it’s gonna be to my favorite sports bar for a burger and fries!

I won’t be as big or as strong as others who avoid that stuff (Pwnisher), but I’m genuinely okay with that. As long as I’m better than average, I’m fine not being amazingly big and lean. I simply don’t want to sacrifice enough to do that.

Also, thank you for your replies. I’m very bad at typing my thoughts into little words, and most of my posts here in my log turn into novellas, but you usually have something helpful to say to me and I appreciate that.

Thank you! I’m actually doing pretty good. I don’t think it’s entirely sunk in that I will be a father in 28 1/2 weeks but I’m okay. I “know” what to do and everything’s gonna be okay. I feel confident in the girl I’ll be raising it with and know most of my family will be very supportive. My parents have been having some pretty serious issues lately that I end up getting involved in as their oldest child, but oh well. What’re you gonna do.

I appreciate the check in!

Yes, kinda. It’s only once a week or sometimes ends up being every other week because I was doing it with a friend and his football schedule has picked up, but it’s happening sometimes. I really have no progression plan in mind - slowly add weight and try to run faster, but it’s still sucking just as much as it was so I’m keeping it the same.

I think after the summer I’ll probably try to do it like once a month or something. I’m doing front squats once a week using 5/3/1 so over time I’ll be able to use a little more weight. If I could go up from 95lbs to 185lbs by next summer I’d be content.

You still doing the Hungarian Oak Blast or whatever it’s called? I’m seriously contempleting doing it this winter. It’s been on my list for a couple years.

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I am, and I’m actually loving it. The first few weeks were… not that fun, but now my body is getting used to the progression, and I’ve noticed a bit of leg size increase. Just finished week 4 yesterday.

I’ll probably keep doing it as an assistance program. Also doubles as conditioning. I’m sure if I repeat it and add weight every cycle, it’ll be a great and simple way to tackle leg days.

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That’s probably fine. It’s going to sustain or restart protein synthesis.

Eat your carbs after training. I think they’re important because they shuttle nutrients throughout the body. I’m not worried about the fuel aspect.

Looks like you guys made a decision. :smile:

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It hasn’t become official but I’m…95% sure it’s what’s going to happen, haha.

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Based on what I see in here, you have what it takes to be successful. The majority of the people I see at work at just plain lazy (citizens, not co-workers). There’s nothing stopping us from working to make ends meet and reach our goals other than pride and laziness.

People will say college is too expensive. Well, my wife worked her way through college with one student loan and it was like $5000. She was on the track team for five years, earned money through scholarship, and paid all of her own bills by being a server and bar tender. If someone who has to practice five hours a day can find time to work and pay bills then the average college student can do the same.

People undervalue how $20 here and there can add up over time. If you help your neighbor once a week and they give you $20 then that’s an extra $1040 a year. Throw in an extra hour at work here and there and it adds up fast.

Keep doing what you’re doing. You have everything it takes to be a successful dad.

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I never got back to you, @Frank_C - thank you for that.

Training is going well. Upper body and hill sprints yesterday, front squats and hill sprints today. Taking tomorrow off.

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Just did 88% of Paul Carter’s 500 rep arm workout.

Thoughts on each movement:

Seated BTN Press: never really given these much thought, but I enjoyed them. I used an empty barbell for all sets, and was able to do a “perfect” 10x10 but it got pretty hard towards the end. Felt just as much triceps as I did shoulders, probably should be expected. It’s a “big” movement.

Laterals: done these a ton, but I really liked this rep scheme. 25/15/10, light to heavy, rest, then back down. My shoulders were numb at the of this. Definitely gonna use it again.

Plate Raises: done this before too, but it felt different today. Expected 100 reps to really burn but it was…weird. I was tired but I couldn’t tell you where I was feeling it. Certainly not in my shoulders or traps. Huh.

Pull Aparts: 100 reps again, same as plate raises. My “side” delts were still very tired from the laterals but neither the plate raises or these made my rear delts or upper back very tired.

Leaning Upright Band Row: didn’t enjoy these. Paul says to use a cable but I’m at home with bands. Did 2 x 20, felt like I was doing a weird type of curl, and quit.

Overall, decent workout. The presses and laterals smoked my delts, the rest just kinda tired me out and gave me a little typical shoulder pain. Did it with a buddy, had fun with that. I enjoy 1-2 training partners, but rarely have them. They want to try Kroc’s 1000 rep arm workout tomorrow.

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Still training. Didn’t do my deadlift workout yesterday, had a family issue, and today I was just lazy, but I’m planning on tomorrow morning. Doing a 4 day split right now - “bench”/front squat/press/deadlift, always supersetting things and having short rest periods, as well as some time dedicated to pure conditioning at the end of it. Breathing hard and sweating, but feeling good.

Upper body days need some tweaking - not really happy with my setup but I’m working on it. Gotta get my dumbbells back from the kid I loaned them to when gyms shut down. Lower body days include GHR’s or back extensions during my warmups, reverse hypers during my work sets. My back’s feeling really strong. Those days are very simple, quick, and hard, and I’m digging it.

After conversing with @kdjohn I’m looking at some type of rest pause for probably incline DB bench, normal 5/3/1 for my press, some DB rows to failure (not heavy enough to be Kroc rows, haha) and maybe some 100 rep sets or something of curls and laterals. I’ll see if there’s any other things I can do with my 10lb dumbbells and bands. I mean, there is, but stuff that’s actually needed.

@twojarslave - posting this here so I don’t distract from another thread, but I’ve seen you mention a few times that you were a lifelong liberal, then after paying attention to policies turned more towards conservatism. (Correct?) I don’t always agree with your views, but I do wish to be a more informed voter/citizen. T-Nation is my only form of “social media,” so I’m avoiding much of the crazy shit that goes on other platforms, but my only method of learning about news is reading the paper for local/state news and the big national events.

How do you try to stay informed? It’s tough to read things that don’t obviously cater to certain crowds - I care about some social issues so some left leaning websites sound good to me and I’m also religious and hold some traditional views, so some of the right side stuff sounds good to me. I don’t want to just be told things that sound good though, I’d like to actually know what’s going on. I do really like your take on looking at policies specifically - after all, in the end, those are what really matter, since that’s what us citizens have to deal with.

Any advice? Sources, methods of learning, etc. are all welcome. And I know you’re just a dude on the internet so I know you don’t have some secret method no one’s figured out, but though I disagree with you at times, you can articulate your beliefs well and take strong stances on things, and I respect that.

@T3hPwnisher - I know you stay out of political discussions, which I totally get, but due to your seemingly high level of intelligence and our similar educational background (which I’m still in the process of), if you had any vague or non-side taking advice you want to offer, I’d be more than glad to hear it. If you wish to stay out of this, that’s also completely fine.

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