9/24/08 Rest Day
9/25/08 Conditioning
…Hitting the road in a little bit, left work early to get a little work out in.
Foam Roll
Warm Up:
25 bw squats
15 push ups
25 sit ups
x 3 rounds
KB Turkish Get Ups+OH Squat:
3x3/side (No Rest)
5x20 KB Swings (40 sec rest)
1 min rest
5x15/side KB Snatches (40 sec rest)
1 min rest
x 3 rounds
= 300 swings
225 snatches/side
Light Stretch
…Shower, bowl of oatmeal, throw some clothes and toothbrush in a bag, then out the door.
9/26/08-9/27/08 Vacation
9/28/08 Bad Session
Warm Up:
5 min air dyne
grasso/smith
drom
3 Position P. Snatch + 3 OH Squat:
75, 95, 115, 135
Snatch (from Floor):
Practiced for About 15 min working on first pull.
Back Squat + Ring Dips: ( 1 min rest)
WU- 135x8+3, 185x5+4, 225x3+3, 245x3+4
Work- 255x3+4,3+4
245x3+4, 3+3, 2+3
225x3+20 pushups, 3+2+15 pushups, 3+15 pushup
…Terrible. Couldn’t even get 10x3 w/ dropping weight.
OH Press (rest 1 min) + Chins (rest 1 min):
Barx12+4
95x8+7CU
115x5+6PU
115x4+Lat Pull Downs
…Terrible workout. Tried out my new shoes and some rings. Could’ve burned out on snatches, but probably not. Squats felt terribly heavy, could be a difference in the shoes as well. I’ll see what happens next workout.
PM:
Foam Roll
KB Arm Bars 3x30sec/side
Static Stretch
…I’ve been neglecting this.
9/29/08 Conditioning Circuit
Foam Roll
3x30sec/side kb arm bars+sleeper stretch
Warm Up:
25 bw squat
15 push up
20 sit up
x 3 rounds
3x3 Turkish Getup + OH Squat
10x80lb Sandbag Clean to Shoulder and Squat
6x60lb DB push press
6x L-Pull Ups
20x KB Swings
x 4 rounds
3x15 Ab Wheel
Static Stretch
9/30/08 Rest
…Was going to foam roll and stretch, but after dishes, laundry, fixing my computer, and packing my gym bag, all I want is a good night’s sleep. Actually it will be close to 9 hours if I get my ass showered and in bed.
10/1/08 Lift
…Shitty session. Could be due to many variables, will record it tomorrow
OK…
Warm Up:
5 min air dyne
DROM/Grasso
Hang P. Clean:
WU- 95x7, 115x5, 135x6
P. Clean from Floor:
WU- 155x3, 175x3,
Work- 185x3x6 (45 sec rest)
Back Squat+Ring Push Ups:
WU- 135x9+7, 185x5+10, 215x5, 235x3+8
Work- 245x3+10x5
185x6+10x5
135x10
Russian Twists 3x?
…Back squat has stalled and regressed. I’m going to switch to front squats+push ups and rdls/sldls+pull ups for my major work sets for a couple weeks.
…I got some rogue rings and pushups on them are fucking excellent. I felt a pretty solid burn in my shoulders, arms, and chest that I haven’t felt in awhile.
…Regardless of the poor numbers, the cleans weren’t that bad, it was a decent effort. Could be from switching back over to low carb, getting used to oly shoes, or maybe fatigue. I think front squats will be a suitable change.
…MRI results came in on my left shoulder and showed abnormalities. I have an appointment with an orthopedist Tuesday Oct. 14th.
10/2/08 Jump Rope
Warm Up:
25 bw squats
15 push ups
20 situps
x 3 rounds
3x30sec/side kb arm bar+sleeper stretch
3x1+3 kb turkish getups+oh squat
2 min on + 1 min off x 12 rounds jump rope
front plank x 1 min
side plank x 45sec/side
front plank x 1 min
…first time doing these
static stretch
10/3/08 Rest
10/4/08 Lift
Warm Up:
5 min air dyne
grasso/smith
Muscle Snatch+OH Squat:
Barx6, 75x5, 105x5
3 Position Snatch:
115x1,1,1
Snatch from Floor:
115x1,1,1,1
135x1,1
135x2x8 w/ 45 sec rest
…Working on form. First pull is much better. Oly shoes are taking some getting used to as my butt doesn’t go as far back and my back angle is more vertical, putting the bar what feels to be more behind me compared to before. I was missing to the front a couple times.
Deadlift + Ring Push Ups:
WU - 135x8+10, 205x5+12, 255x5+12
Work - 285x3+12x6 w/ 1 min rest
…Confident in my deadlift form now, and gotta work up to weights that force me to grind it out. This felt heavy, but went up relatively quick.
DB Rows+DB Cuban Rotation:
55lb+10lbx12+10x3 (45 sec rest)
Calve Raises + Dragon Flags on Decline Bench:
Some
…Pretty good workout. Got back to working on snatch form, although the weight is down I want to keep work sets light until I am confident with the form. This includes catching low w/ shoulders active and shrugged. Practiced some deadlifts and felt solid. Need to work on going heavier.
…I also have to start working my biceps and calves now as they are noticeably smaller than everything else.
…I love this shit.
10/5/08 Rest
Dishes, laundry, groceries, cooked, built a dry erase board from tileboard, so a pretty productive day.
30 min Static Stretch.
10/6/08 Lift
…Forgot my log book. Weightroom was crowded for a bit as well, but per usual, nobody in the power rack, not even curlers.
Warm Up:
25 bw squats
leg swings
…Crowded so I couldn’t do my usual mobility drills.
P. Clean from Floor:
185x3x6 (45 sec rest)
B. Squat + Pushups/Towel Pull Ups:
245x3+15/5x10 (1 min rest alternating push ups/pull ups)
L-Sit Towel Pull Ups+Back Ext:
5+15x4
Face Pulls:
50 lb stackx15x4
…In and out today, no wasted time. I need to work on my squat form in these oly shoes as I am kinda good morning’ing it.
…On second week <50g day. This weekend I may take a whole cheat day or start right in w/ small to moderate carb ups once I week. I feel pretty good, so I don’t think I’ll cheat.
…Note for tomorrow: 50 Double Unders + 30 60 lb DB Snatches/side + 50 Double Unders + 15 min moderate pace jump rope.
10/7/08 Conditioning
Warm Up:
25 bw squats
15 push ups
20 situps
x 3 rounds
Foam Roll
5 min Jump Rope and Calve Stretch Warm Up
50 double unders
30 60lb db p snatches/arm
50 double unders
3min on+1min rest x 5 rounds jump rope
standing ab roll outs… seeing how many I can do
3x15 kneeling ab roll outs from stair
…Tomorrow I’ll do some slow incline walking as active recovery/more calories burned.
10/8/08 Rest
…No slow cardio, instead dishes, fold some clothes, and cook some more food, plus catch up on some sleep.
Light Calve and Trap Stretch
10/9/08 Lift
Warm Up:
Light DROM
Grasso/Smith
Muscle Snatch + OH Squat + Snatch Balance:
65x3,85x2,115x3
Snatch from Floor:
115x2,2,2,2 (45sec rest)
135x2,2,2,2 (45 sec rest)
155x1,1,0,1,0,1,1,1 (30 sec rest)
Low Box Squats + Ring Dips/Pull Ups/or Pushups:
WU: 135x6rd, 165x5+7rd, 185x3+8rd
Work: 205x3x10 sets
3sets w/ 6 ring dips
5sets w/ 6 neutral grip pull ups
4sets w/ 20 push ups
Decline Crunches/Dragon Flags x Some
…Another short workout. Really worked on Snatch form. Hit a bunch of singles w/ 155 pretty easily. I could probably come pretty close to BW. Probably try next week, when I am about 170 fed and hydrated.
…Box squats were on aerobics stair w/ 3 risers. They felt pretty good. 205 was a good weight for it. My squat needs attention.
Well how do you think you’ve progressed since the start of the log? Any pics/stats worth showing?
Good and bad. Some regression, but major progress in terms of consistent effort in the gym. I’ve been back on my cut for about two weeks, low carb w/ not too drastic of a calorie cut (2400 w/ <50g carbs daily). I’m monitoring everything very very closely.
The first one was a pretty miserable failure, I got down to about 158 then next thing I know I was about 175. I jumped right back into carbs and more bulk calories though, without really closely monitoring what was happening. I put all the fat I lost right back on, but I did add some muscle.
This coming week I am going to integrate some slow cardio and a couple lower calorie days.
I’m down about 4 lbs. Still have a long way to go. My number one priority right now is to get lean. I fucked around before, did pretty good for a bit but my libido crashed and my hair started to fall out. I’m pretty sure I was doing something wrong.
My snatch is coming along, and I might be able to put up bodyweight. I was hitting singles at 155 without a whole lot of struggle. I’m pretty sure I can get 165, 170-175 not sure. From not being able to OH squat 135 to snatching over that is pretty good, but more technique/experience gains than strength.
I’m going to work up to a max single tomorrow on deadlift, as I’ve been working on my first pull w/ cleans and snatches and feel comfortable enough w/ the movement now.
I got pretty close to 10 sets of 3 w/ 255 on squat, missed one rep more due to lack of focus more than antyhing. Considering my max w/ 255 not too long ago that is pretty good. I want more though, a lot more.
My left shoulder is injured according to an MRI and I have an appointment w/ an orthopedist on Tuesday. Its good because my upper body has not been getting a whole lot of heavy work, mostly pull ups and push ups w/ a some horizontal pulling and my right pec is drastically smaller than my left.
I want to get healthy again too and fix that. I’m pretty sure its from doing nothing but benches w/ some pull ups in high school.
I’m going to keep pushing through for the next month or so, super strict everything especially diet. No cheats, only small structured carb ups w/ black beans, fruit, sweet potatoes, and maybe a bowl of oatmeal if I want it. Then I’ll post some update pics.
I have a better idea of what I need to be doing now, what I need to do on a day to day basis in terms of things. I’m still kind of reeling from my last attempt at getting lean, and not too happy with myself for how that did not succeed.
So the next 4 or so weeks are nose the grindstone, pure focus, and just doing what I have planned out. I’m still motivated and feeling pretty good actually so time will tell.
10/10/08 Rest
Poor week in terms of sleep. A lot of <6 hr nights rest and none >7hrs.
I was going to go to Columbus to get drunk, but I’ll miss a workout tomorrow and probably be off the diet for 2 days being away from my home kitchen.
I got a raise yesterday too, so I really should be celebrating. I’m not, and I don’t know if thats a good or bad thing.
So, a static stretch, a movie, a good nights rest, then haircut, find soem glycine, then gym in the morning.
Static Stretch x 30 min
10/11/08 Lift + Carb Up
Warm Up:
25 bw squats
15 push up
12 hip extension
x 3 rounds
reverse lunge w/ reach
shoulder dislocates
3 Pos. Clean:
135x1
155x1+10 push up
175x1+10 push up
Squat Clean:
185x3,3,3 (45 sec rest)
195x1,1,1
205x1,1
…totally weak effort. was missing lifts and 205 felt heavy.
Deadlift:
205x7
225x5
275x3
305x1
335x1,1
…again felt heavy.
…did rings push ups and bw rows throughout. Pretty bad workout.
Carbed Up:
600 g carbs, went way over my plan but after 2 weeks of depletion, probably won’t hurt too bad. Had a half serving Surge on the way to the gym, full serving after, a bowl of oatmeal, then decided to make a box of pasta w/ sauce.
Weight went from about 170, don’t know if I weighed in this morning to 181 pre bed.
…Next week add in some slow cardio post lifting + 10 min jump rope on rest days w/ stretch after.
10/12/08 KB Work
[Edit: This did not get done]
10/13/08 Bullshit
Columbus day meant the gym closed at 6 (I lift at an air force base). I walked in the door, realized they were closing, then walked out. I was excited for a heavy 10x3 heavy squat session following a pretty big carb up, but thats how things go.
Foam Roll
Warm Up
25 bw squat
15 push up
20 sit up
x 3 rounds
EDT Style Conditioning
40 lb db squat clean + push ups (10 min)
= 40 squat cleans/60 push ups
44 lb kb swing + 40lb db oh press (10 min)
= 90 swing/38 press
44 lb kb snatch test (10 min)
= 116 reps
…Didn’t push too hard but not a bad workout. My forearms are pumped and burning.
…Short stretch a little later.
…I have an appointment with the orthopedist tomorrow to get my shoulder checked out.
10/14/08 Cortisone Shot
…Just got a cortisone shot in my shoulder. On a scale of 10 of painful medical experiences, it gets a 3-4, not bad really at all. I’m going to take the day off work, eat some lunch, then go lift.
Warm Up:
Bike 30 cal
oh squat - bar x 8
snatch balance - bar x 8
shoulder dislocates
P. Clean (from Hang):
135x8, 155x5, 175x3 + 10 Pull Ups
P. Clean (from Floor) + Pull Ups:
185x3+5,3+5,3+5
175x3+5,3+5,3+5 (1 min rest)
Back Squat + Ring Push Ups:
135x8+7, 185x5+7, 215x4+7,235x3+7
235x5+15,5+15,3
225x2+12,5+12,5+12 (1 min rest - 2 min rest)
…Switching to 5x5 from 10x3. Needed longer rests.
Low Cable Row+1 Leg DL:
140lb stack+25db’s
3x+12+12/leg (1.5 min rest)
20 min incline walk (3mph @ 8 incline - 3.5mpg @ 12 incline)
Trap Stretch
Calve Stretch
Hip Flexor Stretch
…Shoulder is sore from cortisone injection.