My old log is here…
http://tnation.tmuscle.com/free_online_forum/blog_sports_body_training_performance_bodybuilding_log/theuofhs_training_log
I just finished guinea pigging a 16 week Cressey program. The results were not so good, I did good on deadlift but no huge progress on squat and deadlift. I’m started dieting with Shelby 3 weeks ago and am sitting about 173 lbs fed and hydrated. Obviously this is a sad state for an adult male, but I want to clean up good then start moving up to a clean 185 so I’m sucking it up. Strength is dropping but I will probably be in “good shape” by the end of it.
[u]Conditioning [/u]
Warm Up:
Jump Rope
Reverse Single Leg SLDL Walks x 5/
KB Snatch 5x10/
Walking Spidermans w/ Hip Lift x 5/
Sled Runs:
45x2 trips
70x10 trips w/ 1 min rest
…trip ~30 yards
Reverse Sled Drags:
70x6 trips w/ 1 min rest
Comments:
This is a replacement for interval cardio on low days that Shelby has me doing.
Sat in the sun by the pool for an hour this morning to get some tan to go with my jacked. I got some blood work done not too long ago to check my vitamin D status that the doctor hasn’t mailed yet. I’ll probably make a thread in Supplements and Nutrition about my weight/dosage/and subsequent blood levels when I get the results.
Thanks Whup.
AM: Fasted Incline Treadmill
40 minutes @ incline 8-10, speed 3.3
PM: Lift
Warm Up:
KB Swing 2x20
Knee Break Calf Stretch
Snatch Bar Work/OHS Squat/Sotts Press
P. Snatch + Snatch:
95x2+1x2
115x2+1
135x2+1
155x2+1
P. Snatch:
155x2x6
B. Squat:
135x5
225x5x2
…Not happening. Felt super heavy for what it was
RDL:
135x8
225x8
275x8x3 (straps)
Conditioning:
KB Swing: 10L+10R+10LR x 5
Some Snatches
30 Swings
…cut it off due to back cramping up
Jump Rope: 15 minutes or so
KTE’s: Some
…Low carb day
…Medium Carb Day
AM: Cardio
Missed 40 min slow cardio… I’ll make it up tomorrow.
PM: Upper
Warm Up:
Meager at best
Rack Jerks (~2 min rest):
Some
115x3 (Power + Split Right + Split Left)
135x3
155x3
155x2 (Deep L+R Split Practice)
185x3
205x1x3 (P+L+R)
225x1x2 (L+R)
245x1
255x0
205x2x4 (L+R) (Form Practice)
…all reps lowered
Ring Dips (1.5 min rest):
BWx8x2
15x5
25x5
35x5x3
PC + PP + Chinups: (~1 min rest between movements)
135x10+BWx8 x 4.5 rounds
…Storm blew in and rained me out of the garage. I had two caffeine tabs in me and was feeling no pain and busting ass with this storm blowing in which was pretty epic, then I got rained out.
Notes:
Jerk needs work. Dips didn’t bother shoulder but I’ll see how it feels tomorrow.
Need to make up an AM cardio session and tomorrow is my only high day which I’m afraid to skip, because if I do, I have a feeling Shelby will scrap it next week.
…High Carb Day
PM: Lower
Warm Up:
300m row
Adductor Split Mobs
1 leg Bridges
Quad Death Mobs
1 Leg BW SLDL
Walking Spidermans
OH Squat + Sotts Press (Snatch then Clean Grip)
DL (~3 min rest):
135x5
225x5
315x5
365x3 …all with weak mixed grip side
405x3
455x2
475x1
485x0 …missed at shin
Front Squat (~2 min rest)
135x5
185x5
225x5x3
Negative GHR on Calf Machine (~1.5min rest):
BWx6x3
Pulldown Abs:
40x15
55x15
70x15
75x20x2 …this was whole stack
…I’ve been doing this with a bosu ball against me that I can lean up against. I can handle more weight this way, but focus more on abs. First time I really felt this.
Cooldown:
Adductor Bosu Wall Stretch
Cobra Stretch + Kneeling Neck Extensions + Kneeling Lat Stretch
Quad Death Stretch
x 2 @ 30 seconds per stretch
Sprawled out on floor and took 50 slow deep breaths
Notes:
Shitty workout by the numbers, but this quarter is winding down and I’ve been running on about 5 hours a sleep a night so I’ll take it.
Strength is down from the diet as well. Weighed in around 172.something this morning.
…Low Carb Day taht I fucked up. Had Waffle House chicken and eggs with toast and hashbrowns for second meal due to an extremely screwed up schedule. Drank protein shakes w/ a scoop of almond butter the rest of the day to make up for it.
…random song, this guy is awesome
PM: Intervals + Steady State
Warm Up:
Short foam roll
Calve and ham static stretch
Jump Rope:
50 double leg + 50 single leg + 10 double unders + 1 min rest x 12
Incline Treadmill:
20 min @ incline 10-12 and speed 3-3.3
Notes:
Last 5 rounds or so I was wheezing at the end of the jump rope rounds, but back to controlled, easy breathing by about 50 seconds.
May be going to Columbus this weekend to watch college rugby, get drunk, and most likely eat a bunch of crap. I may just go down tonight, get drunk, drive back in the AM and get on w/ scheduled workouts.
…Medium Carb Day
AM: Cardio
40 min incline treadmill: 12 incline 3 mph (10 of that was warmup/cooldown)
PM: Upper
Warm Up:
300m row
Split Adductor Mobs
Quad Death Mobs
T-Spine Rotation
Scap Wall Slides
Scap Push Ups
Push Ups
Some Ys and Supermans
Bench:
95x10
135x5
185x5
225x5
245x5
255x5
265x3
205x10
…alright but still down. I was doing close grips with 260 for 8 sets of 3 when doing that Cressey program that were pretty easy. This 265 was all over the place.
45 Deg Incline DB Press + DB Rows:
45x8 + 60x15/
60x8 + 100x15/
70x8 + 100x15/
…Not bad. Left side weaker on rows by much.
30 Deg Incline DB Squeeze Press + Pull Ups or Chin Ups:
40x10 + BWx10 PU
50x8 + BWx9 CU
50x7 + BWx6 CU
…with little rest as possible trying to finish myself off.
Preacher Curls: (1 min rest)
Some
EZ+25/x6x4
…Very hard. Was pretty beat at this point.
Cooldown:
Band Hamstring Stretch x 30 sec
Bent Knee Calf Crank x 30 sec
Band Hamstring Stretch x 30 sec
Straight Leg Calf Crank x 30 sec
Notes:
Felt alright today but forgot stopwatch. Benched in squat rack without a spotter. May be adapting a bit to diet as better workout than last week, but lifts are still down.
Couldn’t fall asleep last night, so I ended up sleeping in, hence shit did not get done and I am not going to Columbus. This difficulty falling asleep has been constant for the past couple weeks and is either due to all the caffeine I’m taking in or elevated catecholamines and what not from dieting, probably both.
Notes:
I’m thinking left side is weaker on rows from undersided grip on DL, i.e. more lat involvement vs upper back. Other thing may be stance and setup, where I noticed myself more focused and firmly planted on the bench for right side. This may also because right side was cake vs. left side where full body and leg kick was necessary to finish the set. I still try to lower it slow and under control w/ purposeful upper back contraction, but this lift is pretty technically varied, where a lot of full body movement is sometimes acceptable, where I mean if you’re rowing 315 pound with 1 hand you are strong and can do whatver you want, but I consider left side cheating when I finished the set.
I’ve put more focus on pulling weak side mixed grip instead of DOH on warm up sets to see if this starts to remedy the situation.
Otherwise, my biceps are ridiculously and embarrasingly undersized compared to my deltoids and triceps from neglecting curls. I 1/2 do and 1/2 don’t give a shit, which means I will try to fix it without going on a bicep specialization program. I’m doing lateral delt stuff, too.
These are all accessory movements which will probably move into a set spot in how I set up my workouts. It is going to be core/strength movement, with strength accessory and to finish some physique/bodybuilding movements added.
Programming is instinctive at the moment. I like the setups I learned from Cressey, Mon/Wed/Thurs/Sat with conditioning or light days in between. I was going to do a gym power meet at the air force base, not going to call it a full power meet, 7/10 but I will probably be out of town.
I also want to train more with these guys I met who are focused, dedicated, and committed, but scheduling difficulties abound. This will be figured out shortly.
…Medium Carb Day
…Had an exam this morning so I missed workouts since Sunday night, this includes cardio. I have been doing low/very low carb days.
PM: Lower
Warm Up:
300m row
1 Leg Bridges w/ Leg Swings
Quad Death Mobs
1 Leg DLx8/
Reverse Lunge w/ Reach
Box Squat at Parallel:
Barx5
135x5
185x5
225x5
275x3
…belt…
315x3
345x2
365x1
375x1
385xmiss
315x1 pin squat
Deadlift:
135x5
225x5
315x5
365x3
…belt…
405x2
435x1
455x1
475x1
Good Mornings:
135x8
185x8
…super low pin squat wanted to make me experiment with this as it made my hamstrings feel like they were going to explode. usually I do them stiff-leg but I like they way it felt. I want to get a video camera on it.
Leg Press:
3platesx10
4platesx10
5platesx10x2
…short rest
…shitty week. Missed cardio and lifting until today. Thank god its over with.
…Medium Carb Day
AM: Lower
45 min incline treadmill (11 incline 3-3.3 speed)
PM: Bench
Warm Up:
Usual Stuff
Bench:
Bar
95
135x5
185x5
205x5
225x5
245x5
260x3x3
205x11
…Bulgarian split squat hold stretches and forearm stretches in between sets.
BB Row:
135x8
185x8
205x8x2
45deg Incline DB Presses Chin Ups:
50x8 BWx10
75x6 BWx10
70x8 BWx10
70x3 BWx10
EZ Preacher Curls:
10/x10
20/x10x2
20/x8
Notes:
No go today. Feeling unenthusiastic from the start.
Hard shit is over and Summer will be just work and no school i.e. hit the training hard and I also got some side projects I’m working on.
Weightlifting Nationals are also being shown here: http://weightlifting.teamusa.org/live
…Low Carb Day
AM: Cardio
Intervals: 45 off/15 on
10 min on C2
15 min on Bike
20 min incline treadmill 13 incline/3-3.3 speed
PM: Restoration
Foam Roll
Stretch Everything that Needs Stretching
Somebody needs to put this song on youtube:
http://s0.ilike.com/play#Emmitt-Nershi+Band:Costa+Rica:137941995:s57347916.13764788.28240595.0.2.195%2Cstd_b8cfd51d9e054eee8a5df1c7a6241cbe
…Medium Carb Day
AM: Cardio
Steady State Incline Treadmill:
40 min @ 11.5 incline/3-3.3 speed
PM: C1W1 Squat
Warm Up:
300m C2
Kneeling Adductor Mobs
3 Way Standing Hamstring Stretch
Walking Spidermans
Bowler Squats
OHS + Sotts Press
Squat: ~3 min rest
135x5
185x5
225x5
265x5
…belt
305x5
315x5
325x5
…Much better than last week
Narrow Stance Pin Squat: ~2 min rest
135x8
185x8
205x8
225x8
Leg Press:
5 plates+25/ x 10
5 plates x 10
4 plates x 10
3 plates x 20
…Drop set
Pulldown Abs:
45x25
75x20x2
Preacher Curls w/ Fixed Straight Bar:
40x10
50x10
70x10
70x8
DB Hammer Curls:
30x8/x2
Notes:
Box squatting last week was good because it taught me to sit back. Not back squatting for 4 months on that Cressey program, outside of some box squats, and I forgot how. I’m going to attempt 3 sets across adding 5 lbs each week, starting w/ 320 next week.
I’ll keep incrementing the paused squats too for the next 4 weeks. This will be a quad dominant day w/ squats and I’ll try to beat up my hamstring more on DL days.
Arms are going to be on this day too.
…Low Carb Day
AM: Cardio
Intervals on Elliptical:
20 @ :45 steady/:15 sprint
Steady State:
20 min on incline treadmill @ 11.5 incline/3.2 speed
PM: Restoration
45 min sun by the pool
…Medium Carb Day
AM: Cardio
Steady State on Incline Treadmill
40 min @ incline 11.5/speed 3-3.5
PM: Press
Warm Up:
none
OH Press:
Barx8
75x8
95x8
115x5
135x5
145x5
155x2
Press Starts:
155x3x3
Dips:
BWx10
25x8
40x8
Chins:
10 chinup
10 pullup
10 neutral
w/ 1 min rest
DB Curls:
Some
Notes:
Felt sick this morning, slight sore throat, then tired all afternoon. So I just got in there and did something.
Skipping PWO carb meal and getting some sleep.
…High Carb Day
AM: Nothign
PM: DL
Warm Up:
Barbell Complexes
Deadlift:
135x5
225x5
315x5
365x5
405x5
435x3
455x2
Front Squat:
135x5
185x5
225x5
245x5x3
…Doable but heavy
RDL:
135x8
225x8
255x8
…cut it short was going to do 4 sets of 8 at around 300.
Negative GHR w/ Push Up Assisted Concentric:
BWx6x2
…cut it short again and was going to do 5 sets.
Notes:
Another shitty workout. I’ve been on accutane for 3 months, ramping up the dose 20/40/60 mg a day. I don’t want to blame it on accutane, but I’ve been getting somewhat depressed lately and noticing some very weird things. Theres also the weight loss, but I’m starting to think this strength drop off may be in part due to the increased dosage and I’m pretty sure it is mentally effecting my lifting.
I was going to go to 80 mg for the last month just to get it done with the best possiblity of full remission, but fuck that. I’m going to drop back down to 40 and see what happens.
…Low Carb Day
AM: Nothign
PM: Conditioning
Warm Up:
KB Swings
Pull Ups
OH Squats
Samson Stretch
Band Goodmornings
Calf Stretch
Bear Complex:
Hang Power Clean
Front Squat
Push Press
Back Squat
Push Press
… repeat w/o dropping bar
95x8
115x5x5
…feel like a vag
Steady State:
20 min incline treadmill
11.5 incline/3-3.3 speed
…Med Carb Day
AM: Steady State
40 min incline treadmill
PM: Bench
Warm Up:
300m C2
Kneeling Adductor Mobs
3 Way Standing Hamstring Mobs
Samson Mobs
Downward Dog into Pushup into Scap Pushup
Standing T-Spine Rotations
Bench (~3 min rest):
Ys and Supermans w/ 5lb Plates
Push Ups
Barx8
95x8
135x5
185x5
225x5
250x5x3 …last rep last set was a grinder
205x9
w/ 3x5 squat pry’s into good mornings during rest
Neutral Grip Chins (~3 min rest):
BWx8
15x8
30x8
45x4
…weak
w/ 3x15sec / bulgarian split squat and stretch during rest
45deg Incline DB Press + Bench Chest Supported DB Rows (~1.5 min rest b/w movements):
40x8+40x10
65x8+45x10 x 3
65x6+45x10 x 1 …poor kickup or I wouldve had the 8
BB Curls + Lat Raise Machine (~1 min rest b/w movements):
40x10+50x8
60x12+40x10 x 2
60x12+35x8 x 1
Stretch:
Band Hamstring
Wallball Adductor
2x30 sec each
Notes:
Did a lot of low rep sets of pullups on the Cressey program. I was surprised how weak I felt doing sets of 8 with them.
Tried to reset weights were I could get some volume across and did an alright job of it. I need to go heavier on the chest supported bench rows and I like that movement a lot.
Good workout.
…Med Carb Day
AM: Steady State
40 min incline treadmill
PM: C1W2 Squats
Warm Up:
Some stuff
Tried those wide cossack squats and liked them
Squat:
135x5
185x5
225x5
265x5
…belt…
305x5
320x5,4
275x5
Narrow Stance Pin Squat:
135x8
185x8
225x8
DB Walking Lunges:
40x6/
60x6/x4
Leg Press Drop Set:
5 plates+35/ x 10
5 plates x 10
4 plates x 10
3 plates x 20
Pulldown Abs:
55x20
Stackx20x2
Stackx11
EZ Reverse Curls:
25/x10x3 w/ 1 min rest
EZ Preacher Curls:
25/x8x4 w/ 1:30 min rest
Notes:
Terrible nights sleep then got up to do cardio at 5:00 AM.
Back was creaky all day and it is sore on the left erector pretty low.
I’m going to pick my battles for the rest of this Shelby thing until I can eat again, and this means probably doing some snatches Thursday instead of deadlifts.
Bah.
Yesterday was a meltdown and feast. First had a couple slices of pizza at work, then came home and was beat falling asleep in my chair, so I went and had a Wendy’s bacon tripe then a couple slices of ezekiel bread w/ pb and went to bed. Weight jumped up to 176 this AM, this was a bit reassuring as I thought my legs were getting too skinny but they filled back up.
…Med/Low Carb Day
AM: Steady State
40 min incline treadmill
PM: Press in Garage
Warm Up:
Jump Rope
KB Swing/Snatch
Some Other Stuff
Press:
Some
115x5
135x5
145x5x3 w/ 3 min rest
…heavy but doable
Ring Dips:
BWx8
15x5
30x5
44x3,4,4 w/ 2 min rest
…heavy but doable
Eagle Claw Chins:
Pinch Grip: 5,5,5
Middle and Ring Finger: 4,4,3
Middle and Pointer Fingers: 4,4,2
Regular Pullups: 5,5,5 (20 sec rest)
= 50 total w/ 1 min rests
Notes:
Need more sleep. Need to chill out on caffeine too. Some days I take 500mg in tabs for morning cardio, pick up a 20oz coffee on the way to work, some random cups of green tea and cofee throughout the day, then another 400mg before evening lifting.
Its the path to a psychotic breakdown.
Skipping the high day in place of med/low.
