TCam's Log - Get Strong(er)

Training Training Logs
181

Bench/Biceps

Decline Bench:
10 @ 135
10 @ 225
8 @ 275
5 @ 315 (1 or 2 rep PR)
1 @ 345
1 @ 355
1 @ 365 (This is my 1RM from December, first time hitting it since then)
10 @ 275 (Maybe a PR?)

EZ Bar Curls:
5 @ 70 + Bar, Wide
5 @ 90 + Bar, Wide
5 @ 70 + Bar, Narrow
5 @ 70 + Bar, Narrow
15 @ 50 + Bar

Plank:
30 seconds each: Middle, Left, Right, Middle

This was a really good workout. I’m happy with everything. I didn’t eat any food until 20 minutes before the workout, and it was a banana and during the workout I had 1.5 servings of protein powder. I’m testing out intermittent fasting to see how I like it. It went well today, but it’s tough eating enough food once the fast is over.

Motivation: High
Nutrition: Good
Music: Demon Hunter

Quote: “I could point out that, to judge from the covers of countless women’s magazines, the two topics most interesting to women are (1) Why men are all disgusting pigs, and (2) How to attract men.”
-Dave Barry

182

1500×333 392 KB

Shitty Squat Day

Full Squat:
10 @ 135
5 @ 135 (Knees sore for some reason, let’s see if I can work through it)

Box Squat:
5 @ 225 (Oh wait, upper and lower back also hurt)
5 @ 275
2 X 5 @ 315 (Completely unstable and weak. Not risking injury)
5 @ 275

Leg Extension:
3 X 10 @ 150, 170, 190

I’m still deciding what type of diet I should follow. I don’t think completely fasting before I work out will be good for me. I think I may take in one meal pre-workout or take in as many vegetables and lean protein sources as I want and then a bunch of fruit and protein pre-workout The latter wouldn’t be a fasting diet, it would just be low carb up until pre-workout, and then low carb after the post-workout meal.

On a side note: the only thing I consumed before my workout today was 20 oz. water + 5g creatine and 7g glutamine. Suprise huh?

Motivation: Low, I rushed to the gym early because I was hungry.
Nutrition: Okay, post-workout
Music: Rap/Rock Playlist (Drake, Taproot, Gorilla Zoe, It Dies Today, etc.)

Quote: “There are no secrets to success. It is the result of preparation, hard work, and learning from failure.” Colin Powell

Note: Should be 3 pictures at the top. 1st = Entire Post-Workout Meal, 2nd = When I was healthfully “full”, 3rd = When I was about to shit myself.

1 pound T-Bone steak, 4 chicken fingers, 6 chunks pineapple, 1 quart skim milk

183

[quote]TylerPK4L wrote:
Shitty Squat Day

Full Squat:
10 @ 135
5 @ 135 (Knees sore for some reason, let’s see if I can work through it)

Box Squat:
5 @ 225 (Oh wait, upper and lower back also hurt)
5 @ 275
2 X 5 @ 315 (Completely unstable and weak. Not risking injury)
5 @ 275

Leg Extension:
3 X 10 @ 150, 170, 190

I’m still deciding what type of diet I should follow. I don’t think completely fasting before I work out will be good for me. I think I may take in one meal pre-workout or take in as many vegetables and lean protein sources as I want and then a bunch of fruit and protein pre-workout The latter wouldn’t be a fasting diet, it would just be low carb up until pre-workout, and then low carb after the post-workout meal.

On a side note: the only thing I consumed before my workout today was 20 oz. water + 5g creatine and 7g glutamine. Suprise huh?

Motivation: Low, I rushed to the gym early because I was hungry.
Nutrition: Okay, post-workout
Music: Rap/Rock Playlist (Drake, Taproot, Gorilla Zoe, It Dies Today, etc.)

Quote: “There are no secrets to success. It is the result of preparation, hard work, and learning from failure.” Colin Powell

Note: Should be 3 pictures at the top. 1st = Entire Post-Workout Meal, 2nd = When I was healthfully “full”, 3rd = When I was about to shit myself.

1 pound T-Bone steak, 4 chicken fingers, 6 chunks pineapple, 1 quart skim milk[/quote]

I like the template you have set up, I can’t remember exactly where I read this but some coach recommended to always put your mood, how your feeling and all of that. So you’ve basically got that covered. And every time i look at your log I want to start writing in mine again.

184

[quote]jahall wrote:
I like the template you have set up, I can’t remember exactly where I read this but some coach recommended to always put your mood, how your feeling and all of that. So you’ve basically got that covered. And every time i look at your log I want to start writing in mine again.
[/quote]

Then do it! I’ll follow, despite knowing what you do anyway.

300…er…260

Motivated by today’s reader mail, I decided to try my hand at the “300” workout. A few things were changed because of not having access to some things or to make it easier.

25 Inverted Rows (Supposed to be pull-ups, will do this when the gym is less full)
50 Deadlifts @ 135
50 Push Ups
50 Jumping Jacks
50 Mountain Climbers (Supposed to be floor wipers holding 135, fuck that for now)
10 Plate Clean and Press @ 45 (Supposed to be 50 reps DB Clean and Press at 35, I used both hands, but only did 10 because I would have thrown up)
25 Inverted Rows (Same as above)

Time: 14:40

The best time of all the actors was 18:11 using the original workout.
I’m sure someone has done better, but I’ll try to get there over the next couple months and see what happens fat-loss-wise along with my diet plan (low-carb other than peri-workout).
Also, this was fucking tough.

Motivation: Medium
Nutrition: Good
Music: A Day to Remember, The Devil Wears Prada, Parkway Drive

Quote: “History will be kind to me, for I intend to write it.”
Winston Churchill

185

Back

Pull-ups:
5 X 5… 3 sets neutral grip, 2 sets supinated

Kroc Rows:
10 @ 100
3-4 X 10 @ 120 Can’t remember if I did the 4th

DB Shrugs:
3 X 10 @ 120/hand

1-Arm Cable Compound Row:
3 X 10 @ 100

Facepull:
3 X 15, 12, 12

Good, quick workout. I didn’t take more than 30 seconds between sets and a minute between exercises.
I’m very excited that grip wasn’t a limiting factor at any time during this workout despite the constant tension.

Motivation: High
Nutrition: Good
Music: Taproot

Quote: “We are all atheists about most of the gods that humanity has ever believed in. Some of us just go one god further.” Professor Richard Dawkins in a TED speech I watched last night.

186

Another horrible squat day

I blame it on caffeine. More on that in about 5 seconds.

Squat:
2 X 5 @ 135
5 @ 225
3 @ 275
3 @ 315 (ugh)
5 @ 225 (Headache, want to throw up)

So, I didn’t do anything past that. I made the mistake of thinking a shitload of caffeine would help me get over pain if I felt any during the squatting like last time. Nope. I drank 4 cups of coffee this morning (1pm) to just wake up and then took 300mg in pill form right before the gym (4:30pm) for the workout. I haven’t had caffeine in months. Zero tolerance. My stomach and head have been killing me all night and I have zero appetite.

I really need to get back into squatting though. I don’t know why I haven’t done it in so long. Guess it’s that whole “planning” deal.

Motivation: Low
Nutrition: Okay, then shit.
Music: Taproot

Quote: “Fuck you.” -Me

187

Incline Bench/Dips

Incline Bench:
15 @ Bar
10 @ 135
5 @ 185
5 @ 225
3 @ 245
1 @ 275
1 @ 295 (+20 lb. PR!)
0 @ 315 (No strength at the bottom)
10 @ 135

Dips:
10 @ BW
8 @ + 45
8 @ + 70
3 X 5 @ + 90
7 @ + 70
8 @ + 45

I got a PR on incline today, something I very very rarely do. I weighed 214 last night also, the most I’ve ever seen on a scale. Probably some fat, hence the low carb most of the day diet.

Anyway, I’m happy with both exercises. I just ordered lifting straps from EFS since they were having a sale, so hopefully those will help with some things (read: PULL UPS). I’m going to sleep.

Motivation: Medium
Nutrition: Okay
Music: Taproot

Quote: “But it is better to fail in originality than to succeed in imitation.”
-Herman Melville

188

hiya stranger… :slight_smile:

189

[quote]robilyn29 wrote:
hiya stranger… :)[/quote]

Hey! How have you been?

Deadlift/Abs

Deadlift:
10 @ 135
5 @ 225
5 @ 275
5 @ 315
5 X 5 @ 375 (Hell yeah)
10 @ 225

Cable Crunches:
3 X 10 @ 120, 160, 160

Hanging Leg Raise:
2 X 10

God this was tough. Like entering another world each set to get it done. It felt great to get it done though! Next week, I attempt 395 5x5. I wrote out a three week plan last night, so I’m doing everything I need to be doing (Squatting twice this week).

Motivation: Hiiiigh
Nutrition: Okay
Music: Chimaira, specifically “The Flame”

Quote: “If you can do something that’s painful and uncomfortable, you can withstand anything.” -Matt Kroczaleski, from today’s article.

190

Chest/Some Back

Bench:
15 @ Bar
10 @ 135
5 @ 225
5 @ 275
4 @ 295
2 @ 315
1 @ 335
2 X 5 @ 275
20 @ 135 Close Grip

Lat Pulldown (Got my wrist straps delivered today, so I had to test them out):
3 X 5 @ 180 (Much more than I can usually do)

Pull-up (w/ Straps):
2 X 5 (Most explosive pull-ups I’ve ever done)

HS Wide Chest Press:
10 @ 90
10 @ 180
10 @ 270
2 X 5 @ 360
4 @ 360

10 Push-ups = my cool down.

Felt pretty good today. I wanted to get 3 @ 315 but my second rep wasn’t strong enough to try a third. I am happy with the back work though. I’ll probably start doing more lat pull-downs with straps for the sake of my lats.

Tomorrow is an off day.

Motivation: High
Nutrition: Okay (Good other than going to “Buffet City”…MSG = sleep)
Music: A Day to Remember

Quote: “God will not look you over for medals, degrees or diplomas, but for scars.
-Elbert Hubbard”

191

Squat Day

Warm Up

Squat:
3 X 5 @ 135
5 X 8 @ 225
10 @ 135

That’s it. I wanted to work on form mostly today since my last two squat sessions were so terrible.
I don’t feel like typing the other stuff. I did fine.

192

Back

Pull-up w/ Wrist Straps:
5 X 5 (1st set = no straps)

Kroc Rows:
3 X 10 @ 120

Compound Cable Rows w/ Rope:
12 @ 100
12 @ 130
12 @ 150 (end of stack)

Very simple workout. I used straps for the pull-ups in order to get more explosive power. I’m not too worried about affecting my grip since I did the rows afterwards anyway and I have been deadlifting kinda heavy with lot more volume than usual. I need the vertical pulling power anyway because it’s been very weak since my shoulder injury a couple years ago. I’ll probably start adding volume or weight to my pull-ups as a part of my power phase.

Motivation: Medium
Nutrition: Okay (Red Lobster for the first time. I believe they use a cup of butter for every cup of food. I mean, I like me some butter, but god damn.)
Music: Framing Hanley

Quote: “God answers prayers of paralyzed little boy
â??No,â?? says God”
-The Onion

193

Squat Day

Squat:
5 @ 135
10 @ 135 Seated Goodmorning
5 @ 225
5 @ 225 Box Squat
5 @ 275
3 X 5 @ 295
5 @ 275
5 @ 135 Pause at bottom

HS Unilateral Non-Linear Leg Press (Looks like http://us.commercial.lifefitness.com/content.cfm/legpress_1 except middle part is in two pieces) (Weight = Per Side):
10 @ 45, 90, 135, 180, 225
5 @ 270, 315
1 @ 360
10 @ 270 [total plates] Bilateral, 10 @ 135 Unilateral

That single rep leg press set was tough starting from the bottom instead of the top like linear leg press. I was probably pressing for 3 seconds before it started moving.

I’m pretty happy with squats today because I was able to do some amount of weight over 275. I was going to do a 5x5 at 295, but my form started breaking down on too many reps.

Tomorrow is chest day.

Motivation: High
Nutrition: Good, other than the small amount of calories
Music: The Devil Wears Prada

Quote: “Why can’t I find any god damn jeans that fit me?” -Me

194

I had to puppy-sit yesterday, so I made it my off day

Bench Day

Floor Press:
10 @ Bar
10 @ 135
5 @ 225
5 @ 275
3, 3, 2, 3, 3 @ 315
9 @ 225 (elbows hit awkwardly at bottom and lost all energy on 9th rep)

EZ Bar OH Triceps Extension:
10 @ 70 + Bar Wide
5 @ 70 + Bar Narrow
7 @ 70 + Bar Wide

Push-ups w/ one hand on med. ball:
10 per side

I pretty much stopped after the floor presses because my wrists were bothering me. I’m happy with the near 5x3 @ 315 though.
Tomorrow is my 5x5 @ 395 deadlift attempt. To put that in perspective, my 4 rep max was 405 last time I tried. Then again, I’ve never done any volume on deadlift until now.

Motivation: Medium
Nutrition: Okay (Quality, quantity is fine. Mostly rice, imitation crab, and whey)
Music: Emmure

Quote: “Don’t kid yourself, Jimmy. If a cow ever got the chance, he’d eat you and everyone you care about!” Troy McClure

195

Deadlift

Deadlift:
8 @ 135
5 @ 225
5 @ 275
5 @ 335
5 X 5 @ 395 (I did it!)

Rack Pulls w/ straps (Shits n Giggles cool down):
15 @ 315 (had 15 more in me, straps are ridiculous)
6 @ 405 (same)

Ran 2 laps (~360 meters) with 2 sprints/attempts at sprints.

Well, it wasn’t pretty, but I got the 5x5 at 395. It was insanely difficult. I think I may deload next week and then move onto power. I’m very happy with what happened today, I don’t think I could do the 415 (or 405) though. My 1st and 5th set were the strongest. I feel like I’m capable of pulling over 500 based on today’s explosiveness. Guess we’ll see in the next couple weeks.

Motivation: High (had to be)
Nutrition: Great (had to be)
Music: Emmure (had to be)

Quote: “I don’t want to look up a quote because I have pre-cal homework to do and sleep to have” - Me

196

Back/Wrist Straps = Lol

Pull-Ups (Straps!):
4 X 7, Failed 7th rep mid-way on 4th set.

BB Shrugs/Rack Pulls (High=2 inches above patella, Low=Almost touching patella) (Straps!):
15 @ 225
5 @ 315 + 5 Rack Pulls
4 @ 405 High RP (The rest are rack pulls)
1 @ 495 High
1 @ 495 Low
1 @ 545 High

Kroc Rows:
3 X 10 @ 120
20 @ 120 (Straps)

Cool Down: Stretching/Contrast Shower

Probably shouldn’t have done rack pulls or back work after yesterday, but I did. There would have been no way my grip could handle most of this workout after deadlifting. Anyway, the 495 and 545 were both PR’s but thats not saying much considering I’ve done rack pulls twice before.

Tomorrow is an off day probably, depends on my parents because I’m going home.

Motivation: High
Nutrition: Okay (No appetite)
Music: Zune was on random with 8,000 songs. I have no idea.

Quote: “There are two kinds of people, those who finish what they start and so on.”
-Robert Byrne

197

great journal man…really strong lifts

198

[quote]Soda Popinski wrote:
great journal man…really strong lifts[/quote]

Thanks, man!

Bench Day

Bench:
10 @ bar
10 @ 135
10 @ 225
5 @ 275
4 @ 315 (Haven’t done this is a while, cool)
1 @ 345 (Same)
0.5 @ 355 (My ass lifted and I lost power…forgot how bad it hurts my back when that happens)
5 @ 275

DB Bench:
10 @ 80s

Dips:
5 x 5 @ BW + 45

Cable Rope Curls:
10 @ 85
8 @ 125
6 @ 145
4 @ 165
1 @ 185
5 @ 125

Kettlebell Snatch for no reason other than they were laying there:
10/side @ 25 (heaviest they have)

Stretching

I’m pretty happy with 345 at this point. I felt good as soon as 225 was in my hands. My form didn’t hold up with the 355 unfortunately. Tomorrow is supposed to be back day, we’ll see how my hands hold up without chalk.

Motivation: Very low at first, medium otherwise
Nutrition: Good
Music: The Devil Wears Prada

Quote: “The juvenile sea squirt wanders through the sea searching for a suitable rock or hunk of coral to cling to and make its home for life. For this task it has a rudimentary nervous system. When it finds its spot and takes root, it doesn’t need its brain anymore so it eats it. It’s rather like getting tenure.”
-Daniel C. Dennett, Consciousness Explained

199

Ended up waiting until today to train.

Back Day

BB Bent Over Row:
2 X 10 @ 135
10 @ 185
2 x 5 @ 225
5 @ 245 (straps)
2 x 5 @ 275 (straps) PR

Pull Ups:
2 x 5
5 Towel Grip
5 Straps

Kroc Rows:
3 x 10 @ 120
25 @ 120 (Straps. PR. Right arm got 20 in a row without touching the ground and then 5 more. Lefty got 10 then a bunch of 2’s…lol)

Great workout! I felt like throwing up after the last set of kroc rows. I guess my deload week will be next week. Tomorrow is squat day.

Motivation: High
Nutrition: Okay
Music: Random

Quote: “Diplomacy is the art of saying, ‘Nice doggie,’ until you can find a rock.”
-Will Rogers

200

Squats

Full Squat:
2 x 5 @ 135
5 @ 225
5 @ 275
3 @ 315

Box Squat:
5 @ 315
3 @ 365
2 x 3 @ 405
5 @ 315
5 @ 225

HS Unilateral Non-Linear Leg Press (Weight=Per Side):
10 @ 90
10 @ 180
10 @ 225
5 @ 270
5 @ 315
1 @ 360
10 @ 270

Ran 1.5 laps (~270m) and stretched

Horrible workout…in a good way. I’m surprised I got the triples with 405. I really need to work on my explosiveness coming out of the hole though. My legs felt like they weighed a ton while I was “running”.

Motivation: High
Nutrition: Good
Music: In Flames, 40 Below Summer, Slipknot

Quote: “It is only by not trusting that you turn someone into a liar.” Tao Le Ching