6/2/08 Lift
Warm Up:
5min rower
Light Stretch
DROM
EDT 15 min:
Back Squat+Pull-Ups
WU - 135x5,5 185x5, Some Pull Ups
Work(@205lbs) - 5/6,5/6,5/6,5/6,5/6
5/6,5/6,3/4,2/2
40/48
OH Press:
WU - Barx12, 95x8,8
Work - 115x5,5,5
Push Press:
Work - 135x5,5,3 (Pain in Left Shoulder)
Power Clean from Floor/Hang Power Clean:
(Form Practice)
from Hang - 135x2,5 155x2
from Floor - 175x2,2,2,2,2
from Hang - 155x3, 135x2,2
6/23/08 Conditioning/Fat Loss
30 kb swings
5 sandbag shoulders or 3 shoulder and press
60 double foot jump rope
80 alternating foot jump rope
~45 min w/ a pretty good warm up
6/24/08 EDT Session
Front Squat/BW Pulls Ups for 15 min:
WU- 135x5,4 155x5, 185x5/4
Total- 43/49
OH Squat/Push Ups for 15 min:
WU - Barx8, 75x5, 95x5
3/15,3/15,3/15 @ 115 lbs
5/12,4/13,4/12,4/0
BW Back Extension:
4x20
Recovery Walk:
30 min on 12-13 incline 3-3.5 mph
6/26/08 More Rest:
Rested yesterday. Feel really tight and sore. Taking it easy until saturday, then back at it.
That being said, I did go to the gym and practiced deadlifting.
Learning the Deadlift:
135x5
185x5
205x5
225x3,1
205x5,5,5,5,5
7/1/08 Last Day of Deload
Been jumping rope and doing some kettlebell work.
Today worked on OH squat w/ kettlebell and bar to get form back. Adductors were tight and got them loosened up.
7/8/08 Lift
Warm Up:
5 min rower
light stretch
DROM
Back Squat:
WU: 135x5,165x5,185x3
10x3 @ 205 w/ 1 min rest
3(225),3,3,3,3,3,3,3,3,3
(Shoulda stuck w/ 225. After a couple sets the weight gets lighter.)
Hang Clean:
-Focus on Bar Speed on Technique
WU: 95x5,115x5,135x5
10 sets on the minute density style
155x3,3,3,3,3 135x3,3,3,3,3
Pull Ups:
BW: Neutral Gripx8,8 PUx8, CUx8
+25lbs strict 1 minute rest
5,5,5,5,3,4(+10lbs),2(+10lbs)
-Kinda Gave Up/Kinda wanted to get some horizontal pulling in
Low Cable Row:
100x14,12,12
B. Split Squat:
40lb dbsx10/10,10/10,8/9
(These are hell)
Incline Walk 15 min
Short Stretch Session
7/9/08 Recovery
…Legs and traps sore from squats and cleans
Foam Roll
3x25 BW Squats to 1 stair
4x10 KB snatches
5 min Jump Rope
Stretch
7/9/08 Notes
…After messing around again over fourth of July weekend I’m back on my fat loss plan. I’m about 168 fed and hydrated and between 16%-18% bodyfat. I started at 166 closer to 20%. My lean mass has went from about 132lbs to 138lbs.
My diet is now pretty low carb, between 2000-2400 calories a day. I’ll eat about ~140g carb on workout days w/ about 40g fiber on workout days. Mostly from fruit, Surge, and maybe some oatmeal. The rest is veggies and trace carbs. I’m starting from scratch with my diet, now it is pretty nailed down, and cutting my heavy weight training to 2 days a week, with 3 lactic acid interval training work. The lactic acid is either barbell intervals at the gym, rower intervals at the gym, or kb/db/sandbag/jump rope circuits at home.
7.9.08 Progress Pics
…Every two weeks until I am where I want to be fat loss wise.
pic
… the terrible thing about this is they aren’t going to grow until I start eating again.
pic
7/10/08 Lift
Warm Up:
5 min rower
light stretch
drom
Front Squat:
WU- 135x6,165x5,185x3
10x3 @ 205 w/ 1 min rest
3,3,3,3,3,3,3,3,3,3
…Felt good. Last set was pretty heavy but good squat session, and I don’t know why my back squat is so far behind my front squat.
Power Snatch/OH Squat Complex:
WU- Barx5, 65x5, 85x3
10x3 @ 95 / 45 sec rest
3,3,3,3,3,3,3,3,3,3
…Good workout. Need chalk next time and I think I can get 115 w/ this.
OH Press:
WU-Barx12, 95x5
…Left shoulder is kinda messed up. Has been for awhile. Substituted light shoulder work.
Dips:
BWx10,8
10x4 @+45lbs w/ 1 min rest
4,4,4,4,4,3 (Wide Handles)
4,4,3,3 (Close Handles)
Scarecrows:
5 lb plates
12,12,12
Delt Raises (Side/Front):
5lbx10/10
10lbx8/8,8/8
Back Extension:
BW - 21,21,21,21
…Rest was walking down the hall and back (~30-45 sec)
Cool Down:
Incline Walk 10 min
Note:
Forgot my training shoes (Nike Frees) and worked out in my work shoes. They are dress shoes and have a slight heel but no traction. I was worried about slipping out on front squats, but the heel might have helped on those and the snatch/oh squat complex. I’m going to get a pair of OL shoes when I get around to ordering them.
7.11.08 Recovery
Foam Roll
DROM
2x25 BW Squats to Stairs
15-20 min. Easy Jump Rope
Static Stretch
…Tomorrow will be short/intense metcon or a longer grinder depending on how I feel. Sunday is rest, maybe walk 18 holes of golf for recovery and then back to a heavy lift session Monday.
7.12.08 Conditioning
A combo of kettlebell, jump rope, and bw snatches. Didn’t time it, didn’t plan it out, just worked until I figured it would be a good time to stop
15 min moderate jump rope
Some curls
7.13.08 Rest Day
…Still getting used to new template and although it is a rest day, I will probably do some jump rope.
Foam Roll
12 rounds:
2min + 1 min rest Jump Rope
Stretch
…Looking forward to Back Squats and complex tomorrow.
7.14.08 Lift
…Kinda disappointed with the session, it just didn’t seem a got a lot done for the amount of time I was in the gym.
Warm Up:
5 min rower
light stretch
drom
Back Squat:
WU- barx12, 135x8, 165x6, 185x3, 205x3
10x3 @ 225/215 w/ 1 min rest
225x3,3,3 215x3,3,3,3,3,3,3
Hang Power Cleans:
Barx5, 95x5, 135x3
Power Cleans from Floor:
10x3 @ 155 w/ 45 sec rest
3,3,3,3,3,3,3,3,3,3,3
…still working on form
Pull-Ups:
BW- pux9, cux9, 28 push ups
+25lbsx1,2,3,3 pu ladder
+25lbsx1,3,3,3 cu ladder
+25lbsx4,4,4
Bodyweightx8,5
DB Incline Bench:
40 lb x 12/10,12/10, /10 = shrugs
65lb x 5,5,5
Rower intervals: 20 sec on 40 sec off x 4
…Feel like I wasted a lot of time today. I am thinking about ditching 10x3 or saving it for one heavy day a week and switching over to big edt/complexes/more conditioning type work for fat loss.
7/15/08 Conditioning/Fat Loss
Warm Up:
10 kb snatches/arm
25 bw squats
15 push up
15 sit up
6 roll stretches?
(sit on your butt and roll back until feet touch the floor then roll forward spread your legs and do a groin stretch)
15 mountain climbers
x 3 rounds
Foam Roller
DROM:
Scap Slides
Thoracic Extension
Leg Swings
Walking Cossacks
Lunge Complex
Walking Butt Kicks
Walking High Knees
Glute Bridge
~ 15 minutes
Workout:
Brutal Minimalist Fitness
3 set of 3-5 turkish getups (forgot to do these)
50-10
40-20
…
20-40
10-50
KB Swing-BW Squat TIME- 13:33
…decent effort since I haven’t been doing many timed conditioning workouts. Next time I am shooting for <= 13 minutes
Core:
Parallete L-Sits: 10secx5
Kneeling Ab Wheel: 15x2
Not Stretching because I have clothes to fold and food to cook.
Note: Fucked up on diet. Ate pizza at work. Its not so bad because I stopped having cheat days where I eat a whole pizza, wings, and whatever else, and instead had a limited intake at work.
7/16/08
Rest
…The plan for tomorrow is front squat+pull ups edt, snatch/oh squat/oh press complex, dumbbell row/lunge/45 back extension edt.
…Maybe some incline walk for recovery.
…Dieting sucks. When this fat is off of me, I am never going about 13% or so again. I hate this shit.
7/17/08 EDT/Complexes
…I like these style workouts better than 10x3. My heart rate is higher, I am in physical distress halfway through the time, and I feel like a bad ass leaving a trail of sweat as I walk through the gym.
Warm Up:
5 min rower
DROM
Samson Stretch
Front Squat (185lbs)/Pull Up(Towel) for 15 min:
WU- 135x5,5 165x5/BWx5,5
Total = 40/32
Power Snatch from Hang/OH Squat for 15 min:
WU: Barx5,65x5, 85x5
105x3, 95x3,3,3,3,3,3,2,2,1
Total = 26
T-Bar Row:
25x12, 50x8,8,8
45 deg Trap Raises:
5x12, 10x7, 5x12,12
45 deg Hip Extension/DB OH Walking Lunge/DB Press:
15 extension/down the hall and back lunge/10 presses
x 5 rounds in 15 minutes
Cool Down:
15 min @ 13 deg 3 mph
…Good workout. Next time I will push harder. Still figuring out a template and getting the kinks worked out. I will follow it until the end of August, then I will move on to a slow bulk.
4/18/08 Light Day
…Didn’t really have it in me today. Yesterday was a harder workout, and I got some HOT-ROX in and might be kinda burned out from the stimulants… None the less…
WU: KB Snatches/BW Squats/KB Goblet Squats
(until I had a sweat going)
Foam Roller
1-Arm KB OH Squat (focus on shoulder stability/hip mobility):
2/2,2/2,2/2,5/5,5/5,5/5,5/5,3/3
Calve Stretch
Jump Rope x 10 minutes