TCam's Log - Get Strong(er)

Training Logs
41

DE Squat Day

Squats:
10 @ 135 (My knees were questioning my motives here)
3 @ 225
10 X 3 @ 255
3 @ 225
10 @ 135

*Each Side:

Bulgarian Split Squat*:
5 @ BW
5 @ 45
5 @ 95

Step ups*:
5 @ 135

Pallof Press w/ 2 sec. hold*:
(Each Side)
10 @ 60

Cable Core Rotations*:
(Each Side)
10 @ 60

Pallof Press w/ 2 sec. hold*:
10 @ 80

External Shoulder Rotation*:
2 X 10 @ 30

Facepulls:
3 X 15 @ 60

Good session. I did the 10 X 3 in about 15 minutes.I would have kept doing step-ups but my legs were on fire after that. Some exercises aren’t on the list because they were negligible, like some shoulder things in between squats just to keep moving.

So far I’ve only had 88g protein because I have no food in my apartment. It has all been whey. I’m going home today for fall break, which means actual cooking rather than chicken breast in a pan plus as many spices as it takes. Also, I should come back to college with a bunch of food. :smiley:

Funny Thing:
While I was doing the Pallof presses, some fat guy with a jew-fro was doing some attempt at conditioning work. He had decently large arms I guess. As he was walking past me to put an EZ bar back, he was staring at himself in the mirror and, I assume, his arms. The kicker: he wasn’t even carrying the 25lb. EZ bar, he was dragging it across the floor. I love people that stare at themselves at the gym.

42

If you haven’t read this, do it. It’s good. It made me think about something though:

I wish women would realize that there are men that are intelligent and well built. They always seem to settle for the fat, stupid frat guy or the kind-of-buff idiot that counts his abs in the mirror at the gym.

The smartest guys in the gym are generally the ones in the top 90th percentile of size or strength and are working the hardest, or at least the people working as hard as possible toward being one of those people. It takes discipline to work as hard as you can, and the those top guys know that the discipline is spilling over into the real world as well. If I have a spotter, I want to tell them, “Do not touch that bar until my life is no longer within my control. This is mine.” There is something about controlling your life by holding several hundred pounds almost over your throat that makes you want to take control of your career, relationships, and life.

The others…well…they only go to the gym because that’s what everyone else does, or to show off to people. They take nothing from the experience. We take everything we can learn from knowing we are pushing past the limits of what everyone else is scared to do, despite the pain, despite the pressure, and despite everyone else.

Time to step up or give up, and I’m not a fan of the latter.

43

Hit 325 on the deadlift today. Probably could have put up 335. I swear to god if i catch up to you…

Still chasing that class IV raw womens lifting total.

44

I’m only 130 lbs. ahead right now. If you hit 400 by the end of the year you’ll only be 105 lbs. behind.

If I get to a men’s master total and you get to a class IV women’s total, and you get to only 105 behind me…that’s fucked up.

I’ll go ahead and say this…505 by the end of 2009. Then 555 by the end of March.

Edit: But, I’ll have to get to about 555/455/365 to be above Master. So, you’ll have that total by then.

45

Vertical Back Day:

Bench (was going to make it a bench maintenance day, but I wasn’t feeling it):
10 @ 135
8 @ 225
4 @ 275
2 @ 285

Pull-ups:
1 X 5 Neutral
4 X 5 Pronated

Cable Facepulls:
12 @ 45
12 @ 85
12 @ 115
12 @ 85

BB Curls:
5 @ 70

Cable Curls:
3 X 5 @ 45 (each side)

Close Grip Pulldowns:
5 X 5 (100, 140, 180, 200, 180)

Calf Raises: (I don’t know why I decided to do these. My quads started cramping during this set)
1 X 20 @ 135

I wasn’t motivated at all today. Getting that 365 bench is going to be my biggest challenge of this year. Tomorrow is the last DE squat day of my program, my legs have been sore today, so I hope they feel better by tomorrow.

Protein: I ate a lot today. I didn’t really keep up though.

46

I decided to change today to DE Box Squat day instead of just DE Squat day because my knees were kind of aching. Also, I ate 2 pounds of spaghetti 20 minutes before I hit the gym.

Squat:
10 @ 135

Box:
5 @ 225
10 X 3 @ 315 (technically, this is a +60 PR for 10 x 3 box squat, but I hadn’t done it before this program.)
10 @ 225

Squat:
10 @ 135

Hyperextensions + 70 lb DB:
10, 8, 6 reps

Kneeling Cable Crunches:
15 @ 100
15 @ 130
15 @ 160 (entire stack…meh)

Hanging Leg Raises to Above Hands:
2 X 5

Kneeling Cable Crunches:
15 @ 160

The 10 X 3 box squat felt really good today. I feel like I could have done 20 sets. But that’s not what I was focusing on. I actually paused for a couple seconds at the bottom to focus on form with heavy weights.

Protein: 135g; I ate a shit load of carbs today though, so the energy was there. I’ll probably take in a protein shake soon…with ice cream. I’m being a fatass for today. I’ll call it my “cheat day”, maybe that term will catch on. I’ll call it 183g.

Random Quote: “In three words I can sum up everything I’ve learned about life: It Goes On.” --Robert Frost

47


This post is just a little deliciousness for anyone that is interested.

Right now I’m drinking a protein shake with a unique ingredient that I’m sure most people have not tried. Pumpkin. Yeah, Happy October. You can find canned pumpkin in the baking aisle this time of the year.

The recipe is as simple as taking your regular shake ingredients (milk, protein, ice maybe) and then scooping the desired amount of pumpkin in it (I used about 1/3 to 1/2 can) and blending it.
I end up with about 65g protein in my shake after 2 scoops protein and 16 oz. milk.
I don’t know how to describe the taste. It tastes like pumpkin.

Pumpkin contains a ridiculously high amount of Vitamin A (“300%”), it has 5g of fiber per 1/2 cup (there are nearly 2 cups in a can), and it is low enough in sugar (4g).

If you’re not worried about sugar or your health, throw in some brown sugar, I’m guessing that would taste good. Whipped cream on top of it and/or your girlfriend makes it even better.

Enjoy!

48

Horizontal Back Day:

T-Bar Rows (weights don’t include barbell, only plates added):
5 @ 45 (one arm; each side)
10 @ 90
10 @ 135
10 @ 180
5 @ 225
3 @ 270
5 @ 225
8 @ 180
10 @ 135
20 @ 90

One-arm DB Rows:
5 X 5 @ 115

Facepulls:
15 @ 40
12 @ 60
10 @ 80

It was a good session. The gym was packed, but I got the 2 exercises done that I wanted to get done.

Protein: 237g

49

Bench Maintenance Day:

Flat Bench:
15 @ 135 Wide
8 @ 225
3 @ 275
3 @ 275
5 @ 225 Narrow
5 @ 225 Narrow
10 @ 135 Wide

Incline DB Bench:
4 X 5 @ 150 (total)

DB Overhead Press:
5 @ 45 (Single Arm Press)
5 @ 90 (total)
5 @ 45 (Single Arm Press)

Dips:
2 X 8 (Shoulder didn’t feel good on these)

Cable Triceps Single-Arm Rope Pushdown:
12 @ 45
8 @ 65
10 @ 45

If you couldn’t tell by the numbers, today was awful. I’m having a hard time believing I could hit 305 right now let alone 335 (my previous 1RM). Originally I was planning on having the next 5 weeks to focus on deadlift and then the 5 weeks after that being my bench program (which would almost round out the year), but I don’t think I can get it up to 365 in 5 weeks. So, the new plan is going to be a 10 week Deadlift/Bench program since those two don’t really interfere with one another.

Tomorrow is ME Squat day (not box as the posted schedule says) and then one week later will be my 1RM testing day for squat.

Protein: Not enough. I woke up at 1:30pm and barely ate today. I’m going to make cheeseburgers now though.

50

Max Effort Squat Day

10 @ 135
5 @ 225
5 @ 315
1 @ 365
1 @ 405 (+20 lb. PR!)
0 @ 415 (I had slight help from my spotter. So in powerlifting terms, I didn’t get it.)
2 @ 365
5 @ 315
10 @ 135

Barbell OH Decline Sit-ups:
3 X 10 @ 75 (last set I did 5 without the weight)

FUCK YES! I just added 40, very nearly 50, pounds to my squat record in 4 weeks. I would have had the 415 if I hadn’t done the 405 first. I don’t care though, I just joined the 4-plate/2X Bodyweight club!

Protein: 217g

“Gain not base gains; base gains are the same as losses.” --Hesiod

51

I went to the gym tonight, nothing special happened. It was supposed to be a bench maintenance day, but it didn’t happen. I ended up being a spotter and doing a few exercises.

If I remember correctly:

Deadlift:
10 @ 135
3 @ 135 (One-arm; each side)
8 @ 225

Overhead Press (ended up turning into push press by the 3rd set):
3 X 8 @ 135

Glute-bridge:
10 @ 135
10 @ 225

See? Nothing at all. I’m tired.

52

You can blame me for that one ^

53

I do, I blame you for everything.

54

blame it on not having this.

55

[quote]jahall wrote:
blame it on not having this.

I do need a girlfriend.

Realization Day

Today, I realized my deadlift form went to shit in the past 5 weeks. Horrible back rounding. So, instead of forcing 50 pounds onto my 1RM with shit form, I’m going to work on the form and thoracic extensors a whole lot so that the 50 pounds will come easily.

The session included some deadlift and then a few heavy scapular retraction and depression movements.

Nutrition looked pretty good today, other than some cake. lol

There will be more quantitative data starting back tomorrow.

56

Back Day

One-Arm DB Rows:
5 X 5 @ 120 (heaviest DB available)(PR)

Rack Pulls (starting just above the knee):
10 @ 135
8 @ 225
5 @ 315
4 @ 365
3 @ 405
1 @ 435
1 @ 465
10 @ 225

Tabata Squats:
Decided to test my brand new tub of Surge Workout Fuel with Tabata squats as the last exercise (also the first time I’ve attempted them). I used 185. I got 5 out of the 8 sets done and had to stop. Next time I’ll use 135 and do it as the first exercise. Lol

Greatly disappointed with the taste of the Surge Workout Fuel…It tastes like the smell of my sock full of rice (ghetto heat pack) plus cough syrup. Bad batch maybe? Biotest? TC?

57

[quote]TylerPK4L wrote:
Greatly disappointed with the taste of the Surge Workout Fuel…It tastes like the smell of my sock full of rice (ghetto heat pack) plus cough syrup. Bad batch maybe? Biotest? TC?
[/quote]

Agreed. SWF tastes like ass, Surge Recovery tastes like candy. I was really dissapointed by Biotest in this one. I forked out a good bit of money and didn’t really see much of a increase in performance tonight either.

58

Bench Day

Flat Bench:
10 @ 135 wide
10 @ 135 narrow
5 @ 225
4 @ 275
4 @ 275
3 @ 275
5 @ 225

HS Incline Press (explode on every rep):
10 @ 90
10 @ 180
2 X 3 @ 270

Cable Triceps Pushdown:
10 @ 70
5 X 5 @ 100

Overhead Press (slight cheat):
5 @ 135

Glute Bridge Floor Press (testing these out; pretty tough):
10 @ 135
5 @ 225

Overhead Press (slight cheat):
5 @ 135

My anterior upper body work capacity has gone way down over the past 5 weeks. I even took 2 scoops of Surge Workout Fuel tonight and nothing special happened. Guess I shouldn’t have passed up those bench maintenance days, huh?

I think I’m going to try out the Dave Tate 6-Week Bench Cure ( Strength Training, Bodybuilding & Online Supplement Store - T NATION ), or something similar, and the 10 week Coan Deadlift Routine.

Random Quote: "You hear that, Ben? Don’t let him near the kid, he wants to rear your child!
Jason, Knocked Up.

59

MAX SQUAT TEST DAY…plus chest/triceps

Squat:
Warm-up with bar and 135, feeling hips/knees
5 @ 225
3 @ 315
1 @ 365
1 @ 395
1 @ 425 (+20 PR!)(Nearly went ATG according to spotter; hell yes)
0 @ 435 (I think I could have had it myself, but spotter didn’t want to take any chance since I took a pretty long time at my sticking point)
8 @ 225

DB Bench:
10 @ 80s
8 @ 95s (if I remember correctly, I hadn’t gone over 90s before today)
8 @ 95s
5 @ 105s

Everything else=Explosive Work:

1/2 rep Skullcrushers w/ concentric tap at bottom from spotter:
4 X 5 @ 115

Triceps Cable Pushdowns:
10 @ 70
10 @ 100
10 @ 120
10 @ 120
10 @ 140

Overhead Cable Triceps Extensions:
10 @ 70
10 @ 100

Triceps Cable Pushdowns:
10 @ 120

EZ Bar Curls (testing a few previously unused methods):
10 @ 65 Explosive
5 @ 65 Spotter holds bar in place 3 inches from starting point for hard isometric contraction, then lets go for explosive isotonic contraction.
5 @ 65 Same as previous

Well, I hit a few PRs today, most notably my 425 squat (which was my goal for the past 5 weeks/the end of the year), which I’m obviously thrilled about. I took one serving Surge Workout Fuel, one serving Biotest Creatine (5g), and 300mg Caffeine. I felt excellent, like I could go for another hour. From now on, I’m going to use a lot more isometric-to-isotonic contractions to help with explosiveness like I did with the curls.

I think I’ve also finally figured out how my body reacts to certain types of training. Lots of volume and intensity works wonders. That’s how most people probably are though.

Protein: 205g…might eat more.

Random Quote: “To destroy is always the first step in any creation.” --e.e. cummings

60

No training happened tonight. Flag football instead, but I didn’t consider that a workout.
So, for your viewing pleasure…Food Porn.

Beef Stuffed Bell Pepper:
1 bell pepper
5 oz. ground beef
1/2 chopped tomato
1 slice chopped onion
1 egg
1/4 cup bread crumbs
Some mozzarella
Marinara sauce (no, that’s not ketchup)

Brown beef and onions in pan. Add tomato, egg, and bread crumbs, stir until egg is nearly cooked. Stuff pepper with the pan ingredients, top with cheese, bake at 400 until the outside of the pepper starts to give slightly (maybe 15-20 minutes). Cut in half and top with marinara. Eat it.

Protein: ~40
Carbs: ~5
Fat: Who cares? Eat it.