The Training Log of a Chronic Over Eater

Training Training Logs
21

10k kb workout 17

Completed in 29:52 minutes, just made it under the thirty minute mark. I would like to try to hit 28 minutes by the 20th and final workout.

I didn’t feel quite as energetic as the previous workout but pushed to get the time down.

I’m no longer taking a lot of rest, I suppose improvements in time will come from moving the swings faster, especially through the longer sets as well as working harder through the late rounds where I’m tempted to slow down a bit.

40# swings x 500
185# paused reverse grip bench presses x 45 (2 extra reps verses last time, it’s odd but they get easier toward the end of the workout, although my will to set up quickly fades over time…)

Hopefully in the gym tomorrow for swings and chins.

22

Keep up the good work. I’m sure you’ll hit the 28 min mark.

23

I procrastinated updating this again. I would prefer if I could do things in a timely manner.

I just finished the 20th and final workout of the 10k kb swing program. Very happy I did it. I started out extremely deconditioned getting out of breath going up three flights of stairs, not an issue anymore. I move faster, more easily, with better connection to my body, sleep better, and even experience less cracking in my knees.

Final three workouts:

18th

Completed in 27:48 minutes

40# db swings x 500
42 chins at morning bw of 225.8

Noted that my technique had been soft on top, allowing myself to go beyond vertical, which gave me a little rest on each Rep instead of being very aggressive with the hip whip and reversing direction. Started to correct it in this workout, reps more aggressive and effort much more significant.

19th

40# db swings x 500
185# reverse grip paused bench presses x 44

Completed in 29:45 minutes, a hair faster than the previous bench press workout, but with one less Rep. Energy wasn’t there that night, worked hard to get that time, but it wasn’t getting much faster. Not sure how much faster a press workout can get because of all the setting up involved. Improvements would have to come from increasingly aggressive 50 Rep sets.

20th

Morning bw 225.2

Completed in 26:43 minutes

40# db settings x 500
Pull ups x 44

Last workout and fastest time. More than twice as fast as my slowest workout.

Also, I noted hand and finger discomfort about half way through. This prompted me to do some pvc pipe and baseball rolling, worked whole upper body including forearms, wrists and hands. The discomfort subsided quickly thereafter. Could be related to the rolling and maybe simple adaptation to the demands.

Going to re test 5rm on these lifts beginning tomorrow. Also going to re test sumo dl 1rm, probably Thursday, depending on feel.

Also going to establish some 1rm numbers for lifts I intend to use in Dan John 18 week protocol.

24

[quote]young n wrote:
Keep up the good work. I’m sure you’ll hit the 28 min mark.[/quote]

Hey young n Thanks for the words of encouragement.

25

Final weight in completing the 10k kb swing program: 224#. I didn’t have an exact staying weight, foolishly, but I estimate it at 233. So total weight loss is 9 pounds, pretty good, nice start but still a lot of weight to lose.

Current measurements

Waist 41.25 (decrease of 1.25)
Chest 50 (no change from beginning, slight decrease from mid point of program)
Neck 16 1/8 (no change)
Arm 17 (slight increase)
Thigh 27.5 (no change)

Overall, I definitely look better, happy to see all measurements aside from waist remain essentially unchanged during a period of weight loss.

Tested presses today

Behind the neck seated press with pause on traps 115 x 5 and 125 x 3
No problems with the lift today, I guess the baseball and pvc pipe helped as well as shoulder dislocates band pull aparts.
Prior to program 95 x 5 and 115 x 4.5

Reverse grip paused bench press 215 x 5
Was 185 x 5, although I didn’t push it all the way that day…

I wanted to try incline press but forgot

26

[quote]pabergin wrote:
Overall, I definitely look better, happy to see all measurements aside from waist remain essentially unchanged during a period of weight loss. [/quote]

Pictures are worth a thousand words or something like that.
I would say you can definitely apply that towards your accomplishment here. Some physique coaches prefer pictures along with weigh ins and/or measurements.

So good job on feeling and looking better.

[quote]pabergin wrote:
Tested presses today
Was 185 x 5, although I didn’t push it all the way that day…
[/quote]

The 185 is/was that a max?
During the 10k swing challenge? so the training max/weight for the 10k?
Or a fresh max before the 10k, a personal best?

Keep up the good work.

27

Morning body weight 222.7

Snow storm today so gym is closed, will do something at home if up to it, maybe test pull up Max reps and do a bunch of swings.

28

The 185 is/was that a max?
During the 10k swing challenge? so the training max/weight for the 10k?
Or a fresh max before the 10k, a personal best?

Keep up the good work.[/quote]

Hey young n,

I didn’t formally test this lift until after the challenge. Before starting the challenge I planned on doing all overheadpressing, I changed my mind about a week later and decided to include the reverse grip bench press. I sort of worked up to a eiweight that provided enough resistance for me to not want to make another large jump (although I probably could have gotten a 195 to 205).

The 215 x 5 is the current 5rm. I think I’ll stick with this lift when pressing since I could use some upper chest.

Do you use the reverse press?

29

Started Dan John 18 week protocol, looks interesting to me, hopefully it’ll keep me focused since I tend to get training add.

Main exercises for the next two weeks: pull up (chin up on alternating days) and front squat atg with a long pause to exhale inhale exhale then drive up with no air. My squats are weak, my front squats are very weak, and my core is weak so I’m using this variation to strengthen the core and squat every day a bit lighter.

Plus I’m hoping to see some dl carryover since my hips shoot up when the weight gets heavier.

Since I warm up slowly I’ve added some easy isolation exercises to get a light pump before squatting low. These aren’t done in order, it’s just the total work completed.

Today’s workout 53 minutes.

Hip abductor machine 130# x 25; 150# x 20; 170# x 20
Seated leg curl 70# x 32; 80# x 16
Shoulder external rotation with cable 7.5# x 20, 20, 20, 16
Face pull 25# x 25, 20, 20, 20, 20
Chins bw x 40 using waves of 1, 2, 3
Front squat bar x 4 x 6; 95# x 2 x 5 (just getting practice)
Reverse leg lunge bw x 5, 8; then ffe bw x 5, 8
Back extension bw x 20; 10# x 20
Machine laterals 50# x 16
L sit regression heels on floor 3 x 20s
Farmers walk 80# dbs x 50s, 30s

Morning bw 222.8

30

[quote]pabergin wrote:
Do you use the reverse press? [/quote]

Do you mean reverse grip bench press?
Or Reverse band bench press?
And Bench or Overhead?

I have never tried reverse band bench.
I have never tried reverse grip bench.
I did try reverse grip seated overhead press.

I’m not a big fan of bench press or anything that has a my arms locked in a certain position, e.i. open chain movements much for myself, but it depends on a person’s goals. If you want a stronger bench, keep benching away, matter of fact bench every time you set foot in the gym.

31

[quote]pabergin wrote:
Today’s workout 53 minutes. [/quote]

I didn’t know the workout was supposed to be timed?
Or is that something your doing for yourself?

[quote]pabergin wrote:
Hip abductor machine 130# x 25; 150# x 20; 170# x 20
Seated leg curl 70# x 32; 80# x 16
Shoulder external rotation with cable 7.5# x 20, 20, 20, 16
Face pull 25# x 25, 20, 20, 20, 20
Chins bw x 40 using waves of 1, 2, 3[/quote]

Chins body weight x 40; is the 40 the number of reps total?

[quote]pabergin wrote:
Front squat bar x 4 x 6; 95# x 2 x 5 (just getting practice)
Reverse leg lunge bw x 5, 8; then ffe bw x 5, 8[/quote]

ffe - front foot elevated?

[quote]pabergin wrote:
Back extension bw x 20; 10# x 20
Machine laterals 50# x 16
L sit regression heels on floor 3 x 20s
Farmers walk 80# dbs x 50s, 30s

Morning bw 222.8[/quote]

I see a few machine based movements. I know you said it was to get some blood flowing. Is this your warm up + the working sets mixed in there? I also know you said they are in no order.

32

Morning bw 222.3

Today’s workout 58 minutes (a little long for my taste and the fact that I plan to lift five days a week).

Same exercises as yesterday, volume distributed a bit differently, will have to cut it down.

Hip abductor machine 130# x 25; 150# x 5 x 20
Seated leg curl 70# x 32; 75# x 32, 21
Reverse lunge bw x 5, 10; ffe x 5, 10
Shoulder cable external rotation 7.5# x 5 x 20
Face pull 25# x 4 x 25
Neutral grip pull ups bw x 31 (waves of 1, 2, 3)
Front squat bar x 4 x 6; 95# x 2 x 3; 135# x 3 x 3 (long pause to exhale inhale exhale in hole)
Back extension 10# x 20
L sit regression heels on floor 3 x 20s
Machine laterals 50# x 20
Waiter carry 60# x 53s right hand, 76s left hand (packed shoulder better)

I plan to do a few less sets of accessory stuff tomorrow.

33

Morning bw 220.5

Today’s workout
Duration 57 minutes

Hip abductor machine 130 x 25; 150 x 25, 20
Seated leg curl 70 x 3 x 30
Reverse lunge x 10; ffe x 10
Shoulder cable external rotation 7.5 x 25, 20
Face pull 25 x 2 x 30
Chins x 42 (waves of 2, 3, 4) these felt stronger today, I have an easier time getting my lats involved in supinated grip
Front squat b x 4 x 6; 95 x 2 x 3; 135 x 2; 145 x 4 x 2 (with long pause to exhale intake exhale)
Back extension 10 x 20, 9
L sit regression heels on floor 3 x 20s
Machine laterals 50 x 20, 16
Goblet carry 100 x 85s

Right knee feeling “off” got home and rolled on the pvc pipe only to discover some serious knots, will have to roll the quads out daily.

Shoulders feeling better than ever.

Front squats are always the gripless jv variation to enforce strict upright form.

34

Today’s workout

Duration 60 minutes

Morning bw 220.6

I think rolling out my quads helped.

Hip abductor machine 130 x 25; 150 x 2 x 25
Seated leg curl 70 x 35, 20
Reverse lunge x 10; ffe x 10
Shoulder cable external rotation 7.5 x 2 x 25
Face pull 25 x 2 x 30, 25 x 20
Pull ups bw x 27 (waves of 1, 2, 3)
Front squat bar x 4 x 6; 95 x 5; 115 x 3; 135 x 2 (using same breath technique)
Back extension 10 x 20, 12
Machine laterals 50 x 20, 17
Suitcase carry 80 x 65s
L sit regression heels on floor 20s x 5

I thought this would move faster today, but I thought wrong.

35

[quote]young n wrote:

[quote]pabergin wrote:
Today’s workout 53 minutes. [/quote]

I didn’t know the workout was supposed to be timed?
Or is that something your doing for yourself?

Hi young n, thanks for writing

Dan John doesn’t say anything about needing to time the workout. He also doesn’t discuss all the isolation work I added. I choose to time my workouts in order to prevent myself from doing too much. Also, since I’m trying to get to the gym five days a week I don’t want the sessions to be too long.

[quote]pabergin wrote:
Hip abductor machine 130# x 25; 150# x 20; 170# x 20
Seated leg curl 70# x 32; 80# x 16
Shoulder external rotation with cable 7.5# x 20, 20, 20, 16
Face pull 25# x 25, 20, 20, 20, 20
Chins bw x 40 using waves of 1, 2, 3[/quote]

Chins body weight x 40; is the 40 the number of reps total?

Yes, it’s the total number of reps during the course of the workout. I do a set of either 1, 2, 3, or 4 reps between sets of other exercises. I usually start doing pull ups after I warmed up my rotator cuff.

[quote]pabergin wrote:
Front squat bar x 4 x 6; 95# x 2 x 5 (just getting practice)
Reverse leg lunge bw x 5, 8; then ffe bw x 5, 8[/quote]

ffe - front foot elevated?

Yes, that’s right

[quote]pabergin wrote:
Back extension bw x 20; 10# x 20
Machine laterals 50# x 16
L sit regression heels on floor 3 x 20s
Farmers walk 80# dbs x 50s, 30s

Morning bw 222.8[/quote]

I see a few machine based movements. I know you said it was to get some blood flowing. Is this your warm up + the working sets mixed in there? I also know you said they are in no order.[/quote]

Yes, you can consider them warm up and work sets. I don’t like to push any of them hard though. I want to stay fresh so I can come back and do it again the next day. My idea is to get some quality practice in, feel the tension in the right muscles, increase temperature and blood flow, get my joints loose so I can feel alright. I usually stop a set when I realize I’ll need to start trying harder to get more reps or when the reps start slowing down.

36

Nice log! I see a lot of similarities between us, so I’m definitely in :).

37

Today’s workout

Duration 60 minutes (because I got interested in trying things unnecessarily)

Hip abductor machine 130 x 25; 150 x 3 x 25
Seated leg curl 70 x 35, 25
Reverse lunge bw x 10; ffe x 10
Shoulder external rotation with cable 7.5 x 2 x 25, 1 x 20
Face pull 25 x 2 x 30 then 1 x 20
Chins bw x 30
Goblet squats 45 x 2 x 10 second set with breathing technique
Zercher squats (never tried these before but I like them a lot) bar x 5; 65 x 5; 95 x 5, 3
L sit regression heels on floor 20s x 3
Back extension 10 x 20, 16
Machine laterals 50 x 2 x 20
Farmers walk 85 x 65s
Db snatches 45 x 2 (per side); 50 x 2; 55 x 2 x 2

Morning bw 221.6

Going to a wedding tomorrow. I hope to demonstrate restraint with regard to excessive eating and drinking.

38

So I didn’t eat the worst I’ve ever eaten. I did drink more than I intended. Thought I should do a little work today in an attempt to provide some balance.

Just under 20 minutes.

I live on the third floor of a building. 17 trips from the top down and back up again carrying a45# plate.

110 push ups in eleven sets of ten .

Heart rate at end: 154

Curious to see what I’ll weigh tomorrow after being off my diet this weekend.

39

Morning bw 225 (that went up effortlessly)

Today’s workout

Hip abductor machine 130 x 30; 150 x 30
Seated leg curl 70 x 35, 30
Reverse lunge x 10, ffe x 10
Shoulder external rotation with cable 7.5 x 30, 25, 25
Face pull 25 x 30, 30, 25
Neutral grip pull ups bw x 19
Front squat 45 x 4 x 6; 95 x 2 x 5
Back extension 10 x 20, 17
Machine laterals 50 x 20, 12
L sit heels on floor 3 x 20s
L sit right foot elevated x 20s; left foot elevated x 20s
No carry today

Curious what my weight will be tomorrow…

My right knee felt slightly off so more pvc rolling. I think my hips need some baseball work. Shoulders and elbows feeling fine.

40

Today’s workout

Morning bw 222.8, getting back to normal, I didn’t think moderate cheat with drinking would have effects lasting into today

Duration 57 minutes

Hip abductor machine 130 x 30, 150 x 30, 20
Seated leg curl 70 x 2 x 35
Reverse lunge x 10, ffe x 10
Shoulder external rotation with cable 7.5 x 25, 25, 25, 20
Face pull 25 x 3 x 30
Chins x 31
Front squats b x 3 x 6, 95 x 6, 135 x 3 x 3
Back extensions 10 x 20, 18
Machine laterals 50 x 2 x 20
Waiter carry 65 x 58s R, 68s L
L sit heels on floor 20s x 3

Right knee still feels off, pvc rolling seems to help
Squats are sitting better on heels but I often migrate away from the heel

No gym tomorrow because of work, maybe I’ll do some conditioning at home to help get this bloat off.

I took measurements today just to keep records, everything was largely unchanged. I like to take them frequently to keep my head on straight about where I’m actually at.