Tuesday: 2/8/11
Weight: 229 lbs
Warm-Up:
Front and Side Leg Swings x 20
Training: (1 Minute Rest between all Sets)
Snatch Grip Deads:
135 (5x10)
Sumo Deads:
185 (5x10)
Seated Leg Curls:
150 x 10
200 (4x10)
Hanging Knee-Ups:
BW (4x10)
10 passes with foam roller and 20 seconds stretching all lower body major muscles
Post Workout Nutrition:
1/2 lb lamb
1/2 lb steak
1/2 lb shrimp
1/2 lb salmon
6 deviled eggs
32 oz water
Thoughts: I’m pretty happy that my knee did very well during and after the workout. Hopefully tomorrow it will still feel good. My shoulder bothered me a little so I will have to keep an eye on it. I’m pretty much doing soft tissue work and stretching for my shoulder every day. Gotta get agile and flexible like a NINJA!
Thursday: 2/10/11
Weight: 233 lbs
Pre-Workout Shake:
12 eggs
1/4 cup heavy whipping cream
1 tbsp davinci sugar free syrup
1 tsp nutmeg
4 oz water
5 g creatine
3 Fish Oil
1 Multi-Vitamin
1 Dessicated Liver Tablet
(Training)
A1) Uni-Lateral Cable Row:
#10.5 x 10
#12.5 (4x10)
B1) Face-Pulls
#8 (5x10)
B2) Cambered Bar Drag Curls:
65 lbs (5x10)
C1) Hammer Curls:
30’s (2x10)
25’s (3x10)
D1) Straight Arm Pull-downs:
#10 x 10
#14 x 10
#12 (3x10)
Stretches: 30 Lat’s/Bi’s
Post-Workout Nutrition:
2 scoops vanilla whey isolate
1 serving cold milled flax seed
5 g creatine
24 oz water
Thoughts: My upper back is really sore from deadlifts so I just did what I could. My right bicep felt like it was going to pop off. I have torn it in the past. I might move back to deadlift day. Gotta come up with a better split since I’m so freaking sore all over. It could just be that I haven’t trained in such a long time. Blast!!!
Monday: 2/14/11
Weight: 233 lbs
Warm-Up:
Foam Roll all Lower Body x 10 Passes
Stretch 15 Seconds all Lower Body
Squats:
*warm-up
185 (5x5)
Bench:
*warm-up
135 (5x5)
Barbell Rows:
*warm-up
135 (5x5)
*Warm-Up: Just did some lighter sets.
Stretch: 30 Seconds all major muscle groups
Post Workout Nutrition:
3 scoops whey isolate (vanilla)
5 g creatine
5 g glycine
5 g glutamine
24 oz water
Thoughts: My knee felt pretty good. My back felt great probably because of the light weight I used. My shoulder didn’t really like the benches. I need a more thorough warm-up next time. Gotta get strong and hyyooggeee!!!
Wednesday: 2/16/11
Weight: 230 lbs
Flat Bench: 275 x 1
*Dan John said…
Thursday: 2/17/11
Weight: 229 lbs
Power Cleans:
Bar x 5
95 x 5
135 x 5
185 x miss
185 x miss
185 x 1
185 x 1
135 x 5
Thoughts: I haven’t done any olympic lifting in years and my form was wanky. Trying to get ready for a new program next week. I’ve been low carb with weekend carb ups to gain weight and my weight is still going down. I’m getting over 5,000 kcal a day…
FAST LIKE FLASH
Monday: 2/21/11
Weight: 234 lbs
Warm-Up:
Foam Roll: 10 passes all major muscle groups
Static Stretching: 15 seconds all major muscle groups
Dynamic Stretching: 10 Reps Horizontal and Vertical Upper and Straight and Side Lower
Training:
Box Squat Box Jumps:
BW 10x2 (1 sets with 15’s and 1 set with 25’s)
Speed Deads: (conventional stance)
135 x 1
225 (2x1)
275 (2x1)
315 (2x1)
365 (2x1)
405 (2x1)
[Giant Set] 3x10
GHR’s - BW
Hanging Knee-Ups - BW
Standing Calf Raises - BW
15 Seconds Stretch all Major Muscle Groups
Post Workout Nutrition:
8 oz Prime Rib
2 servings whey isolate vanilla
2 servings cold milled flax seed
5 g creatine
Thoughts: The foam rolling felt like boo boo! Everything else was awesome. I felt ridiculously fast on deads after doing the box squat box jumps! Ready to get Hyooge, Jacked, and Strong son! Chief! All Day! 3 Years! NCG! RAHHHHHHHHHH!!! Sorry, it’s an inside joke…
Tuesday: 2/22/11
Warm-Up:
Dynamic Stretching (2x10)
Training:
Speed Bench:
Bar x 3
95 x 3
135 x 3
Close Grip with Band- 135 (3x3)
Medium Grip with Band- 135 (3x3)
Wide Grip with Band- 135 (3x3)
Wide Grip Foam Block Press:
2 Blocks-
135 x 3
225 x 3
1 Block-
225 x 3
315 x miss
2 Blocks-
315 x 1 (Horrible Form)
A1) Incline Dumbbell Bench 50’s (4x10)
A2) Close Grip Lat Pull-Down 135 (4x10)
B1) Skull-Crushers 65 lbs (2x10)
B2) Barbell Drag Curls 65 lbs (2x10)
15 Seconds Stretch: Pec’s/Lat’s/Tri’s/Bi’s
Post Workout Nutrition:
3 servings vanilla whey isolate
5 g creatine
5 g glycine
5 g glutamine
Post-Post Workout Nutrition:
8 oz Sirloin Steak
4 Boiled Eggs
Thoughts: Everything in this workout hurt…alot…still. Next time I will not listen to the crazy person who tried to get me to board press so much. I was supposed to go for a 3 to 5 rep max and got a single. How I’m ready for max effort at the end of the week. Gotta change my nutrition since I’m just getting fat.
Thursday: 2/24/11
Warm-Up:
Foam Roll: (10 passes all major muscles)
Dynamic Stretching: 10 reps on 4 different swings
Back Squats:
Bar x 10
135 x 3
225 x 1
315 x 1
405 (2 x miss)
Thoughts: ANGRY…
Monday: 2/28/11
30 Minutes AM walking
Weight: 236 lbs
Warm-Up:
Foam Roll: 10 Passes all major muscles
Dynamic Stretching: 10 Reps 4 Swings
Back Squat:
Bar x 10
135 x 5
225 x 5 (Belt)
315 x 3 (Belt & Knee Sleeves) *awful form
Back Squat Continued:
185 (5x6)
A1) Hanging Knee-Ups: BW (3x10)
A2) Reverse Lunges: BW (3x10)
Calf Raises:
BW x 30 Reps
30 Seconds Stretching:
Quads/Hip Flexors/Hams/Add’s/Abd’s/Glutes/Calves
Post Workout Nutrition:
2 Servings of whey isolate vanilla
5 g creatine
5 g glutamine
5 g glycine
32 oz organic green tea
1/3 cup almonds
Thoughts: Form got wanky on my squats. Trying to use more hips Louie Simmons style and doesn’t work for me at all. I’ve always squatted deep because of olympic lifting background and “feel” stronger olympic style. I feel like I’m going to tip over. My low back is getting the brunt of the squat. I’m going to have to bring it up. Time to get lean again…TCH!
Tuesday: 3/1/11
30 Minutes Morning Walk
Weight: 233 lbs
[Warm-Up]
Arm Swings x 10
[Training]
Chins:
BW (4x5)
Machine Row:
200 x 6
200 x 6
175 x 6
175 x 6
Close Grip Pull-Downs:
135 x 6
150 x 6
175 x 6
175 x 6
Barbell Drag Curls:
65 x 6
85 x 6
105 x 6
A1) Face Pulls
#6 x 20
#7 x 20
#7 x 20
A2) Hammer Curls
40’s x 6
50’s x 6
40’s x 6
30 Second’s Stretching:
Lat’s/Traps/Bi’s
Post Workout Nutrition:
2 Servings Why Isolate Vanilla
5 g creatine
5 g glutamine
5 g glycine
32 oz organic green tea
1/3 cup almonds
Thoughts: It’s going to take a few weeks to get into the “groove” of this type of training. Everything felt fine though.
Wednesday: 3/2/11
30 Minutes AM Cardio
Weight: 232.8 lbs
Peri-Workout Nutrition:
2 servings vanilla whey isolate
5 g creatine
2 servings cold milled flax seed
32 oz organic green tea
[Warm-Up]
Arm Swings x 10
Dumbbell Bench (light)
Bench:
135 x 3
185 x 1
225 x 1
300 x Miss
2 Board (300 x 1)
1 Board (300 x Miss)
Dumbbell Flat Bench:
75’s (5x5)
Dumbbell Extensions w/twist:
35’s x 10
45’s x 10
Uni-Lateral Kettle-Bell Overhead Press:
35 (3x10)
30 Second’s Stretching:
Pec’s/Tri’s/Front Delts
30 Minutes PM Cardio
Thoughts: So so…
Monday: 3/7/11
Weight: 235 lbs
Morning Cardio: 2x30 Minutes
Warm-Up:
Dynamic Stretching-20 swings lower and 10 swings upper
[Training]
Squats:
Bar x 10
135 x 3
170 x 5
205 x 3
240 x 2 (Knee Wraps/Belt for rest of squats)
275 x 1
310 x 1
325 x 1
345 x 1
310 x 1
325 x 1
365 x miss
225 (4x6)
Romanian Dead-Lifts:
225 x 10
315 x 10
225 x 10
275 x 10
225 x 10
A1) Reverse Hypers (BW 3x10)
A2) Decline Knee-Ups (BW 3x10)
Seated Upper Back Good Mornings:
Bar (3x10)
Stretch 1 Minute: quads/calves/hams/adductors/abductors/glutes
Post Workout Nutrition:
2 servings vanilla whey isolate
5 g creatine
5 g glycine
5 g glutamine
2 tbsp natural peanut butter
32 oz water
Thoughts: Not too bad of a workout. My knees drifted in and my upper back caved slightly on 365 and I missed it. Must get stronger…RRAAAHHHH!!!
Tuesday: 3/8/11
30 Minutes Cardio
Foam Rolling Domination
Wednesday: 3/9/11
30 Minutes Cardio
Foam Rolling Domination
Thursday: 3/10/11
[Training]
Bench Press:
Bar x 13
95 x 3
135 x 5
165 x 3
190 x 2
220 x 1 (Wrist Wraps till my down sets)
245 x 1
260 x 1
280 x 1 (slow)
245 x 1
260 x 1
285 x Miss
180 x 6 (No Wraps rest of workout)
180 x 6
180 x 6
180 x 6
Machine Row: (lowest grip)
200 x 10
200 x 10
190 x 10
180 x 10
170 x 10
A1) Skull-Crushers:
65 x 10
75 x 10
75 x 10
A2) Hammer Curlz:
25’s x 10
35’s x 10
35’s x 10
Face-Pulls:
#6 x 20
#8 x 20
#8 x 20
Post Workout Nutrition:
2 servings vanilla whey isolate
5 g creatine
5 g glycine
5 g glutamine
1 small sugar free red bull
24 oz water
1 Minute Stretching: Pec’s/Lat’s/Tri’s/Bi’s
Thoughts: Everything felt fine and my shoulders were good to go.
Monday: 3/14/11
Weight: 233 lbs
Pre-Workout Nutrition:
2 servings chocolate whey isolate
2 tbsp natural peanut butter
24 oz water
[Warm-Up]
Leg Swings x 10
[Training]
Dead-Lifts:
135 x 5
185 x 3
135 + Light Bands (110 lbs) x 1 *Bands used rest of the workout.
185 x 1
225 x 1
285 x 1
320 x 1
365 x 1 *added belt from here on out
395 x 1
410 x 1 + Light Bands = 520 at the top for a PR!
A1) Goblet Squats
50 lbs (3x10)
A2) GHR’s
BW (3x10)
A3) Hanging Knee-Ups
BW (3x10)
B1) Reverse Lunges from a deficit:
BW (3x10)
B2) Cable Wood-Choppers:
#6 (3x10)
1 Minute Stretches: Hams/Quads/Hip Flexors/Glutes/Adductors/Calves
Post Workout Nutrition:
2 Servings Vanilla Whey Isolate
5 g creatine
5 g glycine
5 g glutamine
24 oz water
Thoughts: I had planned on doing squats today and deads next week but my knees were feeling tender when I tried to bend them. I figured max effort deads with bands were the next best thing. Everything felt pretty good. Happy I got a PR!
Thursday: 3/17/11
Weight: 231.6 lbs
[Warm-Up]
Upper Dynamic Stretching x 10
[Training]
Bench (one board):
Bar x 10
95 x 5
140 x 5
170 x 3
200 x 2
225 x 1
255 x 1 (added wrist wraps)
270 x 1
285 x Miss
285 x Miss
185 x 6
185 x 6
185 x 6
Dumbbell Rows:
100 lbs (4x10)
Skull-Crushers:
65 x 10
75 (2x10)
Reverse Hypers:
65 x 10
75 x 10
65 x 10
Dumbbell Upright Rows:
25 x 10
35 x 10 (rest pause)
25 x 10 (rest pause)
Close-Grip Pull-Downs:
100 x 10
125 x 10 (rest pause)
100 x 10 (rest pause)
Rope Press-Downs:
#10 (2x10)
Face-Pulls:
#10 (2x10)
Wrist Curls:
50 lbs (2x10)
15 Seconds Stretching:
Pec’s/Lat’s/Rear Delts
Thoughts: Very mad…weak…pathetic…
PAIN
Monday: 3/21/11
No training today due to pain in low back. I woke up Saturday with pain in my low back and it progressed to the point of vomiting this morning because of the pain. Went to a doctor after extensive testing found out that I don’t have kidney stones, cancer, prostatis, bulging/ruptured disk, bacterial infections, etc. It seems I’m perfectly fine and have been diagnosed with “severe muscular strain”. Lol, basically I tore, sprained, or strained the musculature in my lumbar region. I’m on a muscle relaxer and anti-inflammatory but no pain pills. I don’t like taking anything that won’t help me recuperate any faster. I can’t say any one thing hurt my back. I went to sleep Friday night feeling great and woke up Saturday in pain. I just went through rehab for my back only months ago. I’ll just have to heal up and start rehab over again.
For now this is my “training” template:
A) Ice Pack/Heating Pad: 10 minutes each 2 to 3 times a day
B) “Louie Simmons” inspired stepping/marching on foam (5 minutes daily and add a minute whenever possible)
*Will add in “soft tissue” work as soon as I can handle it (foam rolling/tennis ball).
*Will add in stretching/mobility work when feasible.
*Will add in anti-flexion, anti-rotation, etc. and other stability “core” stuff whenever possible.
*Will over all try to train whats trainable.
*NEVER GIVE UP! NEVER LET GO! NEVER BACK DOWN!
Wednesday: 3/23/11
Weight: 231 lbs
I’ve been doing light foam rolling and stretching throughout the day everyday.
Did a full body light training session to get something in.
All Exercises performed circuit style for 6 circuits and no rest for 5,4,3,2,1 repetitions.
Chin-Ups
Dips
Reverse Lunges (from a deficit)
*Took 6 Minutes and 45 Seconds
30 Seconds Stretching: Pec’s/Lat’s/Quads/Hip Flexors
Gotta train what’s trainable.
Friday: 3/25/11
Weight: 228 lbs
Back is feeling a little better but still burning all day and sharp twinges here and there. I hope I’m not losing muscle. Haven’t lifted anything heavy in 9 days. I’ve been working on some mobility and soft tissue work and it seems to be helping.
Warm-Up:
(Dynamic Stretches) (x 10) 4 ways
Training:
*Performed circuits for 5 reps each exercise.
-Band Deads (60 lbs)
-Inverted Rows
-Split Squats
-Push-Ups (feet elevated)
Time: 9 Minutes 27 Seconds
*I had to stop at 5 circuits because my back started locking up on me.
15 Seconds Stretching: Calves/Hams/Glutes/Quads/Hip Flexors/Thoracic Extension/Lat’s/Pec’s
*I was glad a could get a little something in. Hopefully next week I’ll be able to perform 3 days of circuits and 3 days of walking. Didn’t get any cardio in this week since my back would lock up after 10 minutes of straight walking. Gotta come back stronger than I left off!
Monday: 3/28/11
Weight: 231 lbs
Morning-Hab:
10 Passes Foam Roller all major muscle groups
15 Seconds Stretching all major muscle groups
After-noon:
[Warm-Up]
Dynamic Stretching for upper body
[Training]
15 Minutes of Upper Body Pushing
-55 Dips (BW)
-29 Push-Ups (BW)
[Stretching-1 Minute]
-Pec’s/Tri’s/Front Delt’s/Traps’/Kneck
Post Workout Nutrition:
2 Servings Chocolate Whey Isolate
5 g Creatine
5 g Glutamine
5 g Glycine
24 oz water
2 cups rice
2 packets stevia
Thoughts: I’m trying to stay away from any spinal compression until my back heals. I know with push-ups I’m causing a shearing force on my back but it doesn’t seem to be bothering it. It’s funny, since the last time I hurt my back it was the opposite; shearing force hurt and compression was fine. If in doubt there is no doubt!
Tuesday: 3/29/11
Weight: 229 lbs
Morning Cardio: Walk 20 Minutes
[Warm-Up]
-Dynamic Stretching x10 2 ways
[Training]
-55 repetitions of Reverse Lunges (BW) and 65 repetitions of Box Squats (BW on 12 inch box) in 15 minutes
1 Minute Stretching:
Quads/Hip Flexors/Glutes/IT Band/Adductors
Post Workout Nutrition:
2 Servings of Chocolate Whey Isolate
5 g Creatine
5 g Glutamine
5 g Glycine
24 oz water
2 cups of rice
Thoughts: This was one of the worst feeling Quad dominant leg “workouts” I’ve ever done. It actually started bothering my back a little but I made it through regardless. This junk makes me really miss lifting weights and actually “training”!
