Stefan's Log

Training Training Logs
101

Damn, today’s lift wore me out. Probably due to the fact I wore sweats and a long sleeve shirt. Here’s what I did.

Squat-
185 2x5

DB Bench-
65 3x10

BB Curls-
70 3x10

I did the db bench and curls as a super set. I rarely do curls but I will start doing them more often.

Kroc Rows-
100 x20

Shrugs-
225 x40…I just did one all out set.

VJ Jump Training Phase 1-

Low squat ankle jump-
3x30

Slalom Jumps-
3x50

Star Jumps-
3x10

Low side to side box jumps-
3x8

My Carbolin 19 will be here Saturday so I will start the dosage Sunday. Also, my protein powder finally came in today so I finally get to start making delicious gainer shakes again.

102

I guess I am also going to start keeping a food log(if I can remember)

Breakfast:
8 eggs
1/4 cup diced onion
4 oz.
1/2 cup salsa
3 cups of skim milk

PWO Shake-
3 cups of milk
4 tbsps. Natty PB
One banana
2.5 scoops whey

Dinner:
1 lb Ground Beef
3/4 cups rice(uncooked)
1/2 cup salsa
1/2 cup cheese
1/3 cup sour cream
3 cups of milk

Snacks:
2 snack size greek yogurts

103

OHP-
45 x5
65 x2
75 x2
95 x1
105 x1
115 x1
120 x1
125 x4…I couldn’t get the last rep. I will still use this weight on Tuesday. Got to eat even bigger than this weekend.

Also, I was feeling good and went ahead and got 135. That is a PR!!! First time ever.

Squat-
135 x4
155 x1
185 x1
205 x1
225 x5…New weight for Tuesday.

Shrugs-
225 x50
315 x30

I will be doing my vertical jump training on off days for now on. Also, my Carbolin 19 came in today. I should be able to take it starting tomorrow. I am just unsure if I can take it with my acne meds which are not strong at all.

104

OHP-
125 2x5…Got the first set but then I couldn’t get the 5th rep on the second set. I took a 15 second break and got the 5th one. So I dropped the weight.
120 3x5

Squat-
225 5x5

After squat I did heavy singles for OHP-
1x115
1x115
1x120
1x120
1x125
1x130

Deadlift-
315 5x5

105

Squat-
185 2x5

OHP-
85 5x10

Curls-
70 5x10…I hate curls

Deadlift-Worked on my form
225 x3
285 x2
315 x2

Kroc Rows-
100 x25 Right side
100 x20 Left side…for some reason my left side is weaker than my right. Always been like that.

Shrugs-
225 x50
315 x30…my grip was messed up on these should have gotten more.

Then I hooped later for about 2 hours.

106

Well I haven’t lifted for a week because of a sprained ankle I got last Thursday. I decided to move on from the Texas Method. I made great gains and will now be starting the BBB Challenge.

Today-
80 x5
90 x5
100 x5

BBB-50% of Training Max
60 5x10

Face Pulls-
2x15
1x20

Shrugs-
315 x20
220 x15

The 5x10 was easy and that was expected.

107

How is the jumping going? Are you noticing any benefits? Do you recommend the program?

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108

[quote]theBird wrote:
How is the jumping going? Are you noticing any benefits? Do you recommend the program?

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I was off of it for a week because of my ankle injury but the program is definitely a good one. It is too early to see results.

109

Squat-
145 x5
170 x5
190 x5

BBB Assistance-
135 5x10…I was supposed to do 50% of my TM but that would have been way too light.

Shrugs-
225 x35

110

Bench Day

DB Bench- I think these numbers are correct
Warm-up sets, then…
55 x5
60 x5
65 x5

BBB Assistance-
50 5x10

Face Pulls-
4x10…When I was doing these my elbow would kind of pop inside my arm. After while it starting to feel like that part of my elbow was bruised. I will probably have to stop them if it keeps happening.

Shrugs-
225 3x25

111

Deadlift-
225 x5
265 x5
300 x5

BBB Assistance-
175 5x10…Very easy

Kroc Rows-
100 x15

112

OHP-
85 x3
95 x3
110 x3

BBB Assistance-
60 5x10

Face Pulls-
5x10

113

Deadlift-
245 x3
280 x3
315 x3

BBB Assistance-
175 5x10

Kroc Rows-
100 x15

Face Pulls-
3x10

114

DB Bench-
55 x3
65 x3
75 x3

BBB Assistance-
50 5x10

Face Pulls-
3x10

Shrugs-
315 2x30

115

Squat-
185 x5
215 x3
240 x1

BBB Assistance-
135 5x10

Was going to do some heavy singles after but my legs were too weak.

Face Pulls-
5x10

116

OHP-
90 x5
100 x3
115 x1

BBB Assistance-
60 5x10

DB Curls-
3x11

Shrugs-
315 2x30, 1x15

117

Deadlift-
260 x5
300 x3
330 x1

BBB Assistance-
175 5x10

Kroc Rows-
100 x25

118

Nice deadlifting buddy.

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119

[quote]theBird wrote:
Nice deadlifting buddy.

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Thanks bud! Hopefully I can pull 400 again without hurting myself.

120

DB Bench-
65 x5
75 x3
80 x1 + 2

BBB Assistance-
50 5x10

Low Row Machine-
3x15…these really worked my biceps.

Kettle Ball Shrugs-
Biggest ones I could find x50