The DirtySouth Journal

Training Training Logs
1

5/18/2010

What I’m trying to do with my workouts is push myself as far as I can. I can’t bench press a truck nor do I have any desire to. I just want to be able to go harder and longer than the next guy and still still keep functional strength.

Todays Workout
-Warmup
(4 Rounds)
20 Pushups
20 Situps
20 Squats
400m Run

-Endurance
(5 Rounds)
10 Kettlebell Swings 50#
6 Pullups
400m Run

-Strength
(4 Rounds)
8 Bench Press 225#
8 Squat 225#
10 Oblique situp 45#
10 Kettlebell Swing 65#
(10 Rounds)
3 Pullups 30#

-Endurance
2000m Row
15 Burpee Pullups

2

Bro, I am stoked you are keeping this…But now you know that I will be watching…and harassing you if you start slacking off!

Good job today, let me know if you need anything…

BTW for everyone else reading this…This guy is my friend/co-worker and is also a hard worker…keep your eye on him…(see man, now you can’t slack off!)

3

Alpha,
Thanks for the encouragement. BTW, nice rest day you had yesterday. that was a lot of weight on dips.

4

DirtySouth,
Could you give a quick run-down of your training history - what you’ve done before, how long you’ve structured your training like this, etc.? Any rep, weight, or time goals you’re shooting for?

5

5/19/2010

aut-x-rs,
Training history for me is all over the map. At one time, was into free weights and strength training solely. Then, I changed to body weight only calistenics and distance running, with brief returns to the weights. I have recently switched to primarily a hybrid of the two. I’ve been doing this for about 3 months now and like the results.

Normally, yesterday’s workout would have a total time for completing the workout, but i didn’t Time it yesterday, because I was BSing to much.

I do this program in 12 week cycles modifying it to make it more demanding each cycle.

I could care less what I look like. My goal is a simple one. I want to be able to run up a mountain or swim 2000 meters, kick the s*@t out of a pack of guys, then run down the mountain or swim back with a grin on my face. Not because I’m some ninja master, but because i can go harder and longer than they can.

I refuse to lose because I didn’t train as hard as my enemy.

Sorry, got a little long winded.

Today’s workout was a 3 mile run.

Time - 20:56

The route was asphalt with moderate hills.

To tell the truth, I wasn’t feeling it today. I didn’t sleep very much last night, but when I hit the 2 mile point at under 14 minutes, I felt better.

6

hey what’s up you dumb hillbilly? I’ll be reading this log too so no slouching! it’s already on the second page - unacceptable!

7

Looks like you’re in trouble if you start slacking; I’ll be checking in regularly as well, its nice to see someone with such a balanced approach to training.

8

[quote]DirtySouth wrote:
5/19/2010

I could care less what I look like. My goal is a simple one. I want to be able to run up a mountain or swim 2000 meters, kick the s*@t out of a pack of guys, then run down the mountain or swim back with a grin on my face. Not because I’m some ninja master, but because i can go harder and longer than they can.

I refuse to lose because I didn’t train as hard as my enemy.

. [/quote]

You know it’s going to be me at the top of that hill right?

9

5/20/2010
I had cardio on the schedule today.

-Run 1.5 miles @ 4% grade.
Time: 13:52
-Bike (stationary) level 5 for 10 miles.
Time: 39:58
-Swim 250m free + 250m breast stroke.
Time: 13:15

Total Time with transitions: 1:07:05

Notes:
I pushed hard on the run and bike. The swim was more of a cool down.

I think not sleeping is hindering me a little. Does anyone have any none phamacy suggestions. I was considering melatonin but i’m not sure about the effectiveness or side effects.

10

Whatever you do don’t take Alpha’s advice on this one.

I’ve had success with Biotest’s new Mineral Support supplement as well as ZMA (they’re all very similar). With regards to melatonin, all the studies I’ve read lead me to believe that it has decent efficacy even at lose doses…there’s not a lot of long term research though, so I’d just use it as needed. Side effects are very few and minor, especially when used sparingly.

11

three words - Tylenol Pizzle Mizzle! good cardio workout

12

post pics so we can view your progress

13

Power GnP,
Thanks for the suggestions. im gonna Check them out. Your right about Alpha. He sleeps less than anybody I know. Not trying to pick on you, Alpha.

StClair,
I’m plan doing the picture thing in upcoming workouts. The Tylenol works for me but only if i dont’t use it all the time.

Today is a rest day for me. Tomorrow is another story all together. It should be a ball buster.

14

Well, allow me to retort…What does Stclair20 Look like? Does he look like a bitch?..then why ya tryin to fuck him like a bitch?

Ok Dirty sanchez, Don’t listen to Power GnP…the guy has a brain tumor and won’t comes to terms with it…

i know you don’t want to take medication all of the time…but remember what your job is and remember that sleeping is impossible…so try meditation…when that doesn’t work do one of the following…unless you end up never waking up again, at which time i will deny that i ever said this…

I honestly do different things all of the time but IMO

a couple Tylenol Pizzle Mizzle is not a bad option, especially stacked with melatonin

Ambien CR does not do anything at all to me…unless I take 2+

Biotest’s Z12 that you can buy here honestly works the best for me and is probably the most natural option, but that may just be what my body likes…

and Of course i would never do it, but taking these after a few cervesas never hurt the effects either…But that would be wrong and you shouldn’t do that…

i honestly think you should drink 6 beers take one of everything above and start to masturbate…it will be like a race to see who wins…

Seriously man, try darkening your room more, (LED’s, clocks, everything) don’t do anything BUT sleep in your bed, wind down before you try to fall asleep, don’t watch TV in Bed, all of those sorts of things…There is a big post about this same thing somewhere in my log that a lot of people gave some great suggestions…look for it and try some out…

I still think you should do the race thing though

15

5/22/2010

“Life is hard; its even harder if your stupid.” -John Wayne

Today’s Workout

Complete the entire workout as fast as you can. The clock doesn’t stop for any reason.

-2 mile ruck (50# Ruck)
-(4 Rounds) with 50# Ruck
10 Tire Flips
15 Pushups
20 Squats
10m Hill Sprint
-(5 Rounds) without ruck
10 Sumo DLHP 50#
6 Pullups
100m Sprint
-Pullups to 20
-inverted rows to 50
-2 mile Ruck

Total Time with transitions: 1:43:19

Notes:
This one is a ball buster. Especially, the 2 miles at the end. I felt rested today. The real challenge is making yourself push the 2 Mile Ruck at the end. I try to shuffle 2 light poles and walk one if my legs feel ok. if the legs are smoked, i will do 1 and 1.

Ya’ll hav a good en.
(in english)
You all have a good one.

16

5/23/2010

I do the entire workout as quickly as possible.

Warmup
-1.5 mile run
Time: 11:22

Workout
-(8 Rounds) with 50# Ruck
20 Mountain Climbers
20 Squats
Time with transition: 13:40

-(6 Rounds) without Ruck
15 KB Swings per arm 25#
20 Situps with 25#
Time with transition: 14:39

-1.5 mile run
Time with transition: 14:22

Total Time: 54:03

Notes:
-I felt better today than I have in while. I tried melatonin and it seemed to help me sleep deeply, but i think it dehydrated me. Has anyone else experienced this?

-Had a long day so i did a fairly quick but nasty workout.

-I’m also experimenting with my diet to see how it affects my performance.

17

5/24/2010

“Nobody ever defended anything successfully, there is only attack and attack and attack some more.” -Gen. George S. Patton

I complete this with no breaks as fast as I can. Time includes warmup.

Warmup
800m run

Workout
(8 Rounds)
30 Squats
20 Situps
100m Run

(8 Rounds)
3 Pullups with 25#
15 Sumo DLHP 25#
100m Sprint

(10 Rounds)
3 Pullups
35m uphill sprint
35m downhill sprint

800m run

Total Time: 52:01

Notes:
Once again, I didn’t sleep much. I think the test diet is working pretty good. I seem to have more endurance.

18

dude, you better be somewhere sandy or visiting your family if you haven’t worked out in this long!

what’s up brother? how goes it?

19

I have been neglecting this log for a few days, but Alpha talked me into getting back into it.

Todays workout was supposed to be cardio but I sat in traffic for almost 3 hours this evening.

Yesterdays workout (6-2-2010)

Warmup
.5 mile run / stretch

Do entire workout as quickly as possible

Workout
(10 rounds)
3 pullups with 25#
8 bench press with 205#
10 situps with 10#

(Ladder)
Pullups to 10 by 1’s
Burbees to 20 by 2’s
Situps to 30 by 3’s

Row - 2000m

(2 rounds)
Speedbag - 100 strikes per hand
Box jumps - 10 on a 24" box
Heavybag - 25/4 punch combos
Burpees - 10

20

YEAAAA! See peer pressure does work…wait,it’s not peer pressure…it’s just your turn!

Glad to see you back man! and i truly do love reading this log because it is different and opens my mind to new ideas for hard stuff.

Your killin it man, keep it up…