Theuofh's Training Log

Training Training Logs
561

[u]1/4/09: Week 1 Monday Squats [/u]

AM Weight:
183

AM CoC Gripper:
#Tx2,5,10
#1x6x3
#1x8x5

Warm Up:
C2 Rower
Legs OH to V-Sit
Samson Stretch
OH Squat

Back Squat:
135x5
185x5
225x5
275x3
320x5x5 (Last 2 Belted) w/ ~4-5 min rest

Did the first two facing away from the mirrors, then the remainder facing the mirrors trying to match form as I feel much, much stronger facing mirror. Figured out I wasn’t arching hard enough/getting enough forward lean and really quad squatting it. It still needs work.

Paused Back Squat:
260x5x4 w/ 4 min rest

Faced away from mirror working on staying tight and hitting strong bottom position. Said fuck it on the last one.

Standing Calf Raise:
135x12
225x12
275x14+9 RP w/ 1.5 min rest

Calf Raise PRs don’t count but beat 11+8, next week I’ll move up weight and keep incrementing by 10 as RP sets go over 20 total.

RC Situps:
BWx12
7kgx12
25x8,7
7kgx8

Stretch:
Band Hamstring
Quad Crank Stretch
OH Squat Pry Against Wall (Tight)
Cressey Hip Internal Rotator Stretch
V-Sits (Extremely Tight)

Diet:
High Day
75g cho ,40g pro oats and whey
75g cho, 40g pro pumpkin pie and whey (last crap for awhile)
75g cho, 40g pro rice and chicken
80g cho, 40g pro 2 finibar and 1 scoop whey
75g cho, 40g pro dextrose and whey
XXg cho, 40g pro beans and chicken

Messing w/ it already. Cut out carbs from last meal of the day. A lot of whey but that will change as I get situated.

Comments:
Gym was packed. There were maybe 3-4 girls cute girls in there. Not a whole lot of bros, but a lot of out of shape people.

Legs already ache.

I think I’m going to try some waxy maize for post work out and maybe make some oatmeal protein bars for preworkout as I want to start saving money, not that I don’t already to it, but tight ass, scrooge McDuck saving money.

Thats a mouthful and this is a good song:

562

[u]1/4/09: Week 2 Tuesday Bench [/u]

AM Weight:
183.8

Diet: Med Day
75g cho + 40g pro oats and whey
25g fat + 30g pro 5 eggs in oo spray?
20g fat + 40g pro tuna and green beans w/ oo
80g cho + 20g pro 2 finibars
50g cho + 40g pro dextrose and whey
15g fat + 40g pro top round, veggies, and almonds

Not sure about the egg macro breakdown as the box isn’t labelled and I bought cheap eggs last week. Finibars are too low in protein. Unprepared today so I took my veggie steamer to work and steamed some green beans in my office this morning. I guess you do what you gotta do.

Warm Up:
C2 Rower
Samson
Chins + Push Ups

Bench:
135x5
185x5
225x5
265x5,4
260x4,4
225x7
w/ ~4 min rest on work sets

Poor session. Benched w/ Luis and rushed through warmup until I told him to cool it and slow down.

Low Incline DB Bench:
70x10x2
70x6
w/ 2 min rest

Stay at this weight until 3x10

DB Row:
100x10/
100x15/
100x(17+3)L+20R (…Straps…)
Left side still weak. Thats as high as those dbs go.

BB Curl + DB Power Clean:
(80x10+10x10)x2
50x20+10x10
w/ 1 min rest between sets

Recovery:
500m Row
Long Static Stretch

Found w/ the Band hamstring stretch if I anchor my non-stretch leg against a wall I can get a much better stretch.

Comments:
Pretty beat today and crapped out after first set of bench. Could be too much squats yesterday, first day of class, or benching and bullshitting w/ Luis and not getting into the zone w/ headphones.

Shits gonna be rough the next couple weeks as I get situated and I will have to study my balls off or I will get raped brutally by this class which may end up being one of the most difficult classes I have taken.

I’m pretty worn out and I’m probably going to ramp up to a heavy set of 5 then 5x5 paused instead of doing a ridiculous amount of squat volume on Mondays. I woke up in a sweaty mess last night too, which usually happens when I push a bit too hard.

This dieting shit is going to be pretty gay too. I’ll get it figured out and let it ride and I guess I got pretty used to eating good amounts of meat, clean most of the time until my schedule got hectic then I relied on Wendy’s triples a bit too much. I’m just going to get this over with, lean out, then return to eating for recovery/slow bodyweight gain.

563

[u]1/4/09: Week 1 Still Wed Rest [/u]

Hrs Sleep:
6.5

AM Weight:
183.8 Same

AM CoC Gripper:
#T: 2,4,6,8,10
#1: 8,8,8

Noticeably weaker today. I have seen grip ?meters, dynameters?, used to measure CNS fatigue so we will so how deadlifts go tomorrow.

Diet: Low Day
25g fat + 30g pro 5 eggs in oo spray
15g fat + 40g pro almonds and 6oz top round
15g fat + 40g pro almonds and 6oz top round
15g fat + 40g pro almonds + 2 scoops whey
15g fat + 40g pro spinach w/ oo and vinegar + 6oz chicken
15g fat + 40g pro almonds + 2 scoops whey (…phew I was hungry and thought I was done for the day but I got 1 more)

564

[u]1/4/09: Week 1 Thurs DL [/u]

Hrs Sleep:
6.5

AM Weight:
184.4 Same

Warm Up:
C2
Legs OH to V Sit
OH Squats
Chins

Deadlift:
135x5
225x5
257x5

Halting DL:
335x8
375x8
425x8 PR
w/ ~4min b/w heavy sets

Felt pretty heavy. May take it down to +5lbs depending on how I feel next week.

Front Squat:
135x5
185x5
225x5
255x5
285x0

Dumped it right on the rack. Lost tightness on the bottom and focus. There was a group of like 4 bros on the preacher curl bench right behind the squat rack that I wanted to kill. I just wasn’t there mentally.

MM Band Back Ext + Farmer’s Walk:
Got DBs
15+trip
14+trip
13+trip
12+trip
11+trip
10+return trip
w/ 1 min b/w movements

Didn’t realize it was 6 sets. Next week is 15,15,14,13,12.

High Day:
75g cho 40g pro oats and whey
75g cho 40g pro rice and 6oz chicken
75g cho 40g pro rice and 6oz chicken
80g cho 40g pro 2 finibar and 1 whey
75g cho 40g pro dextrose and whey (Thats a shit ton of dextrose for me. Don’t like it at all)
XXg cho 40g pro cauliflower and beef

Going to modify these high days starting next week a bit, and I’ll be keeping 2 for the time being.

Comments:
Woke up at 3:30AM last night and started to get ready for work until I finally looked at the clock and was like what the fuck kind of twilight zone am I in. Part of it was a shake before bed but the rest I think is transitory stress from starting a new class after a long layoff, coming back to work after a long break, and I just need to chill out a bit.

Its early, so I’ll get some sleep tonight and I feel good otherwise.

Not sure about +10lbs/week on DL anymore though and I didn’t notice it before but I burst some blood vessels in my face, traps, and shoulders.

565

[u]1/4/09: Week 1 Fri Press [/u]

Hrs Sleep:
6

AM Weight:
184.2

Warm Up:
C2 Rower
Legs OH to V Sit
OH Squat
BSS Strech
Chins

Press + Pull Ups:
Barx10+BWx3
95x5+BWx3
115x5+BWx5
(135x8+BWx8)x4
135x7+BWx10
w/ 2 min b/w movements on work set

Low Rows:
110x15x2
w/ 2 min rest

BB Fat Curl + Standing Abs:
Some
20/x10+80x15
(20/x12+80x15)x4
w/ 2 min rest b/w curls and did abs as part of rest

Cable Ext Rot:
15x6/
10x12/x2

Left much weaker.

Comments:
Short but sweet today. Left shoulder started to feel pretty shitty before 2nd to last set of press+pull. Got through it but it has been weird lately so I may back off on bench next week.

2 definite wannabe MMA guys in the gym complete w/ fight shorts, hat, and hoody, and tattoos. The sad part is they looked like the most difficult shit they’ve ever done in their lives is jerk each other off. The workout was seated curls, standing bb curls, then some preacher curls, while they traded a fucking cell phone and took turns texting between sets. I could understand it if they were 16, but they appeared old enough to know better than that.

Theres another guy that comes in there, looking like a serious bodybuilder w/ sweats, lifting belt, boots, and big gym bag that apparently doesn’t fit in lockers because he doesn’t put it in there. He comes in and loads the leg press up to something I’ve never counted, does one set, then leaves. He asked me for a spot once, and I said no. How does he expect me to spot a heavily loaded leg press? If he can’t get it w/ his legs, how am I supposed to lift it. I’ve been meaning to talk to him to see what his deal is, because he is a nice guy, but I’m still in need of enlightenment on how to spot the leg press.

Diet: Medium Day?
75g cho 40g pro oats and whey
15g fat 40g pro almonds chicken cauliflower
15g fat 40g pro salmon almonds cauliflower
…missed pre…
…missed post… (I’m here so I’m about to go eat some eggs)
45g fat 40g pro 8 eggs and cheese (semi-cheat)
15g fat 40g pro shake and almonds

Messed it up. No food cooked and hit a zone at work that made me push my second meal back a couple hours. Got some stuff accomplished at least. This measuring grams stuff is much easier than doing exact fit day entries.

566

[u]1/4/09: Week 1 Saturday Sled [/u]

Hrs Sleep:
9

AM Weight:
?

Warm Up:
KB Snatch 12/
Forward Drag and Reverse Drag Back:
1 Plate
2 Plate
3 Plate
w/ 1 garage block distance

Forward Drags:
4 Plates x 5 Trips
(Apartment Blocks, Down and Back = 1 Trip)
w/ 15-40 breath rest

Reverse Drags:
3 Plates x 4 Trips
(Garage Block)
w/ 15 breath rest

Huge quad pump occured.

Comments:
Comfortable pace whole way but cold. Just wanted to get some blood into my lower back.

Diet:
…To Do Tomorrow…

567

[u]1/10/09: Week 2 Monday Minor? Injury [/u]

Hrs Sleep:
5

AM Weight:
183.8

Warm Up:
Push Ups
15 BW Squats
Samson Stretch
Leg OH to V-Sit… SNAP, CRACKLE, POP

Small sprain/strain on left high hamstring/glute on the inside/back of my leg. Had my headphones on and I heard and felt something that was not right going into the V-Sit. Some girl was on the C2, so I didn’t get my rowing in before hand. Pretty fucking gay.

Back Squat:
Up to 225x5… Cut it off there

Front Squat + Pullups:
(225x5+BWx8) x Some

Back Squat
185x5x3 or so

Caught my buddy Luis doing quarter squats w/ 265. I showed him to low bar back squat to depth. He did well. I got some sets in.

Pull Ups: Max Reps
17

Goal is 20 in 4 weeks. Caught the bounce on some, dead hang on some.

Back Ext:
20 super slow
15
13

Ab Pulldowns:
Up to 70x15

Different attachment that worked better and I felt it better than the rope I have normally used.

Comments:
Fuck. I squatted 325x5x5 on 10/11/09 which was 3 months ago, so I have made no progress in 3 months and now I have semi hurt myself. Frustrating.

I’m hoping this is minor, like wake up tomorrow and it’ll be gone, but who knows. I should have seen it coming.

News , so I have access to a free @fit gym now and it really pisses me off that the goverment sent 21 air force guys to @fit certs i.e. tax dollars paying for couch’s gin. Like 21 guys which is something like $21,000, but I get to use the equipment which is another $35,000 which is awesome.

Because of government accountability you can see exactly what was ordered:
https://www.fbo.gov/index?s=opportunity&mode=form&id=f478d825b4d0eda61af3794b96c193a6&tab=core&_cview=0

Diet :
High Day
75g cho 40g protein oats and whey
15g fat 40g protein salmon cakes and cauliflower
75g cho 40g pro rice and chicken
80g cho 20g pro finibars
0g cho 40g pro whey
15g fat 40g pro beef and broccolli and almonds

Going to cut back on carbs.

568

Rest Today, Tomorrow, Thurs

Start Starr Rehab Friday @ Barx25x3

569

Rehab:
Warm Up: C2 3x300 m, Damper = 2 x2 and Damper = 7 x1

Stretch: BSS Stretch
S2S Leg Swings, Cursed out loud first one and promptly quit

Back Squat: Barx25x3, Felt OK

Bike Video Game: Course Dusk Cruise? in 8:39

ICE

…Felt a bit worse after due to possibly re-fucking it up on the leg swings.

570

Rehab 2:
Warm Up:
12xBW Good Mornings + 5 Pulls Ups x 3

Back Squat:
45x25, 50x25, 55x25
w/ a set of 10 pull ups in between each

ICE

I’ll start foam rolling tomorrow or Monday and maybe do good mornings standing on a monster mini throughout the day at workout to get some blood moving since I sit on my ass all day. I’ll start training around this Monday with higher reps and avoid heavy stuff to let this heal.

571

Day 3:

Back Squat:
45x25, 55x25, 65x25

ICE

Whole hamstring is slightly sore in morning which I haven’t felt before. I’m considering it rehab pain.

Bought a glock 23 today and a .22lr conversion kit so I can shoot more frequently without going broke. This is turning into an expensive injury.

572

Injuries freakin’ suck! Hope your recovery goes well, man

573

Thanks Whup. Its not black and blue and feels fine until I stretch it, then it lets me know its still pretty bad. I’m hoping by next Sunday this time I’ll be on my way to or close to 100%. I’ll start training around it tomorrow a bit, so all is not lost.

574

Day 4:
Missed

Day 5:

C2 2x300m
Samson Stretch

Back Squat:
45x25, 65x25, 85x25

3 Sets of 10 Chins
3 Sets of Reverse BB Curls
3 Sets of BB Curls

C2 2x500m @ 1:55/ …Cut it short as hamstring started hurting slightly

ICE

Feeling slightly better. Walking feels good, even up and down stairs, and did some light standing jumps a bit yesterday and those felt fine too.

575

Day 6:

C2 3x300m
Slow, Easy Leg Swings… Tender and Tight

Back Squat:
65x25, 75x25, 85x25

DB Presses

C2 2x1000m @ 2:00/500m pace …Base gym has maintained C2 rowers which are much easier than the fucked up one a the college gym

ICE

Met a couple serious guys at the gym. One was a kettlebeller and the other two were powerlifters. I already forgot the one guy’s name, I know it begins w/ an M, Maurice?, who trains at Westside Barbell. The other guy was Sean and he was a 300lber who competes in the USAPL. M has a gym in his garage he invited me to train at on Friday, full setup w/ rack, chains, bands, reverse hyper, sled, and bumper plates too for the oly lifts. I’m looking forward to it.

Edit: Marcus I think his name was. This is so I remember it.

576

Day 7:

C2 3x300m
Slow, Easy Leg Swings
…still tender

Back Squat:
65x25, 85x25, 105x25

4 sets Low Incline DB Presses + BB Curls
3 sets Cybex Pulldown + Seated DB Ext Rot

Back Extension:
BWx15x3
…uninjured hamstring got a burn while injured felt nothing

577

Day 7:

C2 3x300m
Slow, Easy Leg Swings
…still tender

Back Squat:
65x25, 85x25, 105x25

4 sets Low Incline DB Presses + BB Curls
3 sets Cybex Pulldown + Seated DB Ext Rot

Back Extension:
BWx15x3
…uninjured hamstring got a burn while injured felt nothing

578

Day 9:

Slow, Easy Leg Swings

Back Squat:
65x25, 115x25, 135x25

Low Box Squat:
135 x Some Sets

Parallel Box Squat:
155 x 5 x some
155 x 15
…Felt hamstring most on this one

SLDL:
Bar x 25 x Some

Muscle Snatch:
F-ing around w/ 95

Standing Abs:
Up to 90 x 15

…Probably overdid it. Trained in Marcus’s garage w/ Jordan and some rank newbs. Rank newbs never lifted a weight in there life, and were unathletic too, so some time was spent trying to show these guys what to do.

…Marcus trained at Westside for a couple years. He does a mixture of oly lifting w/ powerlifting, not a whole lot of accessory stuff, and 0 fluff. His garage has a nice setups w/ reverse hyper, full rack, ghd, jerk blocks, an assortment of straight bars, kbs, some bumpers, and a cheap pulldown. Hes got a picture w/ Ed Coan and a picture of Louie Simmons coaching him on a squat in his garage. Its a pretty solid training environment, and I’m hoping to train there occasionally.

579

Day 10:
Warm Up:
3x20 KB Swings

Back Squat:
65x25
115x25
155x25

…Still tender but stretching feels better, as in I can get a decent stretch w/o feeling like anything is going to rip apart, but it is still a bit painful. Squats feel good enough and I might try some light deadlifts coming up here soon.

580

Day 11:
Warm Up:

Found a keg, took it apart, rinsed it, put 7.5 gallons in it, put it back together, cleaned and pressed it a couple times, carried it out to garage

Leg Swings
…More dynamic, still a bit tight and tender, but less like something is going to rip

Back Squat:
75x25
135x25
185x25
…Didn’t feel the hamstring at all

…Supposed to be dropping reps and adding weight, but I’m tempted to go keep going until 315x20 in the squat.