Theuofh's Training Log

Training Training Logs
41

4/19/08 Light Conditioning

…Woke up, did some dishes and cleaned up a bit, and ended up falling napping for another hour or so. I ate a bunch last night, not crap but a bunch of Shugart’s tortilla pizzas w/ chicken, tomato, and spinach (4 of them to be exact) and some flax cake. HOT-ROX seems to make me tired now.

…Got a pouch of roll your own tobacco and smoked from Thursday to today. I realized I was smoking again and went and flushed the tobacco down the toilet.

…So things are good. I’m the leanest I’ve been in about 8 years, don’t cheat with total crap food, and I am seriously going through with quitting smoking.

…Didn’t really feel like working out. Tried getting started in the afternoon but was beat. Experimented w/ some windmills and best presses though. Left shoulder is messed up. I managed to get this in:

KB Swings x 20:
IIIII w/ 45 sec rest
rest 1 min
IIIII w/ 45 sec rest
rest 2 min
IIIII

= 300 swings

I like this format. Not puking on the floor intense, but pouring sweat and sustained. Good for an off day or a day like today where I almost didn’t do anything.

42

7/20/08 Rest Day

Didn’t monitor my calories this weekend, but still ate clean and low carb. I experimented with some new recipes which is kind of an excuse to eat more. Either way, this is what happened last time I got off my diet, I was the leanest I’d been and started experimenting with different foods and got scattered.

My goal for the next 2 weeks is no cheating, not even slightly more calories clean. I will plan my meals the day in advance and keep myself to that plan even on weekends. I will also be trying to streamline my workouts, ie in out of gym faster with more time being spent on non training activities.

Work for the day:
Slow statics stretch
Bird Dogs 10/sidex4
Scap Slides 10x4
Scap Pushups 10x4
External Rotations 3x15 @ whatever is light enough as my left shoulder is fucked up.

43

7/21/08 EDT/Complexes/Supersets:

Warm Up:
5 min rower
DROM

Back Squat/Neutral Grip Pull Up (AMRAP 15 min):
WU- 138x8/1 swing and twist,165x6/4,185x6/6
Totals: 205/BW = 44/40 + 35 pushups

(…Pull up gave out so I switched to push ups. I wanted 50 squats but didn’t get it. Next time)

Bent BB Row/Hang Clean/Push Press:
WU - 85x5, 105x5, 115x3
125lbs x 3 reps x 10 sets w/ 45 sec rest
3,3,2,3,3,3,3,3,3,3

10 BW Dips/35lb DB OH Walking Lunge/35lb DB 1-Leg DL:
5 rounds in 15 min

Walking lunge was down hall and back usually 7-8 reps/leg so that is about 14-16 total. Single-leg DL started with 5/leg and changed to 8/leg as I got the balance down.

…No incline walking or stretching afterward but overall solid, smart effort. I tasted puke 3 times and though I might puke after the last circuit. I didn’t, so I worked hard without working too hard.

44

7/22/08 Jump Rope

My left shoulder is killing me. Should have stayed away from push press and dips yesterday. I wanted to do the brutal minimalist fitness but I will take some time to recover and do monostructural jump rope.

WU:
25 bw squats to stair (~12")
25 mountain climbers
15 scap push ups
x 3 rounds

…my shoulder is feeling terrible.

Jump Rope
2 min on + 1 min rest x 12 rounds

Long Stretch

45

7/23/08 Rest Day

Tired and sore. My legs are still sore from the other day. Shoulder feels a little better. I’m going to bed like 3 hours early tonight, and eating a big bowl of oats for breakfast.

Its picture day and I look the same so maybe next week. I’m even a little fatter maybe, I’m about a lb heavier than last week, although I did lose girth around my belly. The Tanita is consistently spitting up lower bf levels. I saw a 14.5% yesterday, although my feet were a little sweaty. That is the lowest I’ve seen it. I was at 168 this morning and 16%.

Either way, I have still have a long way to go but still am pretty motivated.

46

7/24/08 Light Lifting Session:

…I’m still sore from Monday and feel really beat up/tired. I went to bed extremely early yesterday and was still exhausted at work.

I got a left calve cramp while doing a little incline walking on the treadmill on the gym. I’m sure people in the row behind me found it funny when I was hoping up and down on one leg yelling “fuck, fuck” somewhat quietly.

To make a long story short, I am upping my calories. 2400/2200/2000 and I will ride with that for the next couple of weeks. I was pretty close to that before, but would try and cut down more with egg whites and shit.

On the the workout, which I knew wasn’t going to be productive so I did some max effort lifts.

Warm Up:
5 min rower
light stretch
drom

Front Squat:
135x5,5
185x4
205x2
225x2
245x1
275xFail
255x1
265xFail
255x1

Back Squat:
135x5
225x2
135x1 (raised the safety bars/depth check)
255x1
275xFail (I’ve got this before so I’m getting weaker)

Hang Power Snatch to OH Squat:
Barx3, 65x3,3 85x2
95lbsx3x5 w/ 45 sec rest

2000-m C2 Row:
8:36 (really struggled through this but I finished)

Incline Walk:
0-12 incline 3mph for 20 min.

…Just finished a big refeed. Had 5 oz beef, 4 low carb wraps, 4 cubes sharp cheddar, a bun, a can of black beans, and a cup of salsa. Figured I better get some food in me as I was beat up. Tomorrow will be hard conditioning and I’m hoping BMF sub 13:00 min.

47

7/25/08 Rest

Left shoulder is officially injured. I’m upping my calories for the next couple of days. I’m going to give the gym a go tomorrow, probably try some deadlifts which I need to work on and some light rehab work.

Otherwise, I’m drinking some beers and eating pizza and wings. The fat loss will have to wait until tomorrow.

48

7/26/08 More Rest

Left shoulder hurts in adduction and internal rotation. This is from doing Apley’s scratch test with left arm behind back thumb up trying to get the hand as high as possible.

I don’t know what this means exactly, but I’ve been trying to figure it out all day. I’m just going to take a bunch of Motrin for the next couple of days and try to rest the shoulder.

I got some work in:

Jump Rope x 100
BW Squats x 25
x 3 rounds

Calve Stretch

1-Arm KB OH Squat
5x2/side, left shoulder is alright with these but pressing hurts

49

7/27/08 Active Recovery

…I wanted to give my shoulder a rest but I also wanted to get some work in so I wouldn’t be stiff as shit after a couple days of rest.

300 kb swings
jump rope

long stretch

…Shoulder was a bit stiff after about 100 swings, took a break and stretched a bit and it feels alright now. I was messing around with pull ups and OH arm movements earlier in the afternoon and heard it pop which is not a good sign. I’m taking 600 mg motrin x 4/day through Wednesday.

50

7/28/08 Lift

…Took it somewhat easy today and took some time to learn the 1-arm DB snatch, which is a great way to build mobility at the hips and flexibility/stability at the shoulder.

WU:
5 min rower
DROM

Back Squat:
WU - 135x7, 175x7, 195x5, 205x2
225lbsx3x10
135x15 (shoulda hit 20)
…Felt really easy. I needed a couple days off and to get some food in me pretty badly.

Diesel Crew 2 min Shoulder Warmup/Rehab Complex

1-Arm DB Snatch:
for like 30 min I practiced this. Started w/ power snatch and a 40 lb db OH squat, then moved up to a 50. The weight wasn’t the issue, it was getting down quick and stable with the shoulder locked out. Left side is easier than right, but it is my bad shoulder.

5x2/2 @ 1-50lb DB after getting the movement down

Farmer’s Walk/45deg Hip Extension:
100lb DBs/BW
Down the hall + 15 extensions x 6

Cool Down:
Long Stretch
Face Pulls 3x12

51


7/29/08 Update

…Back on my diet. ~2000 kcal/day and low carb until I cheat. Goal is 2 weeks. Then more moderate carb cycling 2000-2400 kcal a day.

…I’ve never really trained legs in my life until recently, and whadya know they are starting to grow even on restricted kcal.

52

7/29/08 Rest

…Started working out. Took some HOT-ROX late, and I didn’t like it. I used to love stimulants, now they are almost a performance decreaser.

BW Squat to 8"x4x25

…I used my camera to tape it. I’m going tail under at the bottom. I focused on sitting more in between my legs than getting my butt back, more high bar/oh/olympic style than power lifter.

…Shoulder isn’t feeling any better.

7/30/08 Golf w/ Work Guys After Work

…2 days rest = Hard Session on Thursday

53

7/31/08 More Rest

…Another day off. Did a little shoulder recovery work, broke a sweat, and stretched out a little. I feel like I’m being a pussy.

Shoulder Retraction
Shoulder Protraction
3x15 w/ a 44 lb kb

Sleeper Stretch 30 secx2/side

20 bw squats
10 bw squat jumps
5 tuck jumps
x 3 rounds

10 KB Snatches/side
(Shoulder pop made me stop)

Calve Stretch and Wide Squat Sits

54

8/1/08 Lift

Warm Up:
5 min rower
DROM
2 min Diesel Crew Shoulder Warm Up

Front Squat + Pull Ups:
WU- 135x5, 155x5, 185x5, 205x3
A couple sets of 4 pull ups

215x3,3,3,3,3,3,3,3,3,3
BWx6,6,6,6,6,6,6,4.5
Fat Boy Pull Ups x 6,6
(strict 1 min rest)

…215 was a PR. Barely got the last one. I’m happy with the effort.

Snatch High Pull, Hang Power Snatch, OH Squat Complex:
95x 3,3,3,3,3,3,3,3,3,3 w/ 1 min rest

Low Cable Row/Hip Extension/FW/Pushups+/FW:
Load = 130?/BW/60lb DBs/BW/60 lb DBs

8/15/?/20/? x 4
Down the hall and back w/ the farmer’s walk. Probably close to 30 yards each way.

Cuban Press/External Rotation:
8lb DBs/40 lb stack
3x15/15

55

8/2/08 Active Recovery?

10 min Jump Rope

Calve Stretch+KB Squat Sits

KB Turkish Get Up
3 x 3/side

20 swings
10 snatches/side
x 3 rounds

…Pretty light might do some more later.

56

8/3/08 Jump Rope

Foam Roll Long Session

Warm Up:
20 bw squats
10 bw squat jumps
5 tuck jumps
x3 rounds

Stretch:
Calf Stretch and Hip Openers
Trap Stretch and Sleeper Stretch

Jump Rope:
2min+1min rest x 12 rounds

Long Static Stretch After

…Got some fresh ahi tuna steaks from the store today. Gonna be a good dinner and lunch tomorrow, although last time I overcooked them I’ll be on the watch this time.

Notes: Stopped after 8 rounds. My calves are pretty beat up, and I really need to start adding specific calve/calf? training to my routine including some dorsiflexion.

57

8/4/08 Lift

Warm Up:
5 min rower
bw squats
drom + grasso complex

Back Squat + Pull Up/Pushups:
WU - 135x8, 155x5, 185x3, 215x3, Some PullUps
10x3 @ 225/bw w/ 1 min rest
Squat- 3,3,3,3,3,3,3,3,3,3
Pull Up - 6,6,6,6,6,6
Push Up - 25,20,15,15

BB Row, Hang Power Clean, Push Press Complex:
WU - barx5, 75x5, 95x5, 115x5
125 lbs w/ 50 sec rest
4,4,4,4,4,4,4,4

+45 lb Wide Dips/Walking Lunge 45lb DB/Face Pulls:
WU- 12 bw dips
4x 6,10/side,10

Dorsiflexion:
20 lbs x 20
40 lbx 9,9,9

Long Stretch

…Solid workout. I was pretty sweaty but not too fatigued or out of breath. I think I’m losing upper body strength. I hope my shoulder feels alright tomorrow as well, as I did dips. Got some dorsiflexion in too for my calves.

58

8/5/08 Active Recovery/KB

Foam Roller

Warm Up:
20 BW Squat to Stair
10 Pushups+
x 3 rounds

Long Calve Stretch

Swingsx5x20 w/ 45 sec rest
Rest 1:30
Snatchesx5x10/arm w/ 45 sec rest
Rest 1:30
Swingsx5x20 w/45 sec rest

AbWheelx3x15

…I was sore and thought I’d punk out of my workout today and do some light jump rope and stretching. Got into it and now I feel 110% better than I did before.

…If anybody reads this, I’ve been eating ~2000 kcal/day <50 g carbs. Friday night, I’ll start a carb up which continues though Saturday. Sunday I should go back to my diet, but I never do. Last week was the first week, I actually followed this, and I’m going out of town this weekend, but when I get back I’m going to start keeping track of calories on weekends and get this fat off once and for all.

59

8/6/08 Rest

…Can’t say that I’m looking forward to working out tomorrow. The kcals are taking their toll.

60

8/7/08 Lift

Usual Warm Up

Front Squats + Towel Pull Ups

Snatches + OH Squats

…Started my carb up early as I am going out of town. Just ate two bowls of oats, one with a bunch of strawberries and blueberries and vanilla whey and the other with chocolate whey and peanut butter.

I had a slice of bread w/ pb too and 2 large cups of milk. Its kind of a cheat but I’m drinking beer from tomorrow through Sunday so f— it.

…I can’t keep my eyes open. I’m going to jump in a hot shower then dry off and jump right into my bed. Its like 8:30.