10/15/08 Incline Walking
Incline Walking ~35 min.
3 mph 8-12 incline
Static Stretch
…tomorrow going for a snatch PR
10/16/08 Lift
Warm Up:
Grasso/Smith Complex
Muscle Snatch to OH Squat:
65x4, 85x4, 104x4, 125x3
Snatch from Floor:
135x1,1,1
145x1,1,1
155x1,1
…Missed three @ 155. One behind and I fell on my ass, best pull I’ve had though, it was seriously about two feet over my head, and two in front. I was scaring people so I cut the PR attempt short.
Snatch+Ring Push Ups
135x3+12x4
Low Box Squats+Pull Ups:
135x5+6, 165x5+6, 185x4+6
205x3+6x2
205x3+4
205x3+20 push ups
205x3+5 pull ups
205x3+20 push ups
205x3+5
205x3+20 push ups
…Not bad effort
Ring Dips:
BWx10,7,7
L-Sits + Face Pulls + Hanging Leg Raises
Some
…Dieting is starting to takes its toll. Tomorrow might be jump rope or might be rest.
10/17/08 Rest
…Hamstrings and hip flexors very sore and tight. Drinking a couple beers and making a boboli pizza. Had a bowl of oatmeal after work. Counting this as my carb up for the week. Not ideal, but not terrible.
…Tomorrow should be primed for squat cleans and deadlifts.
10/18/08 Lift
Warm Up:
barx15 oh squat
10 push ups
x 3 rounds
shoulder dislocates
drom
…Started warming up for squat cleans, but shoulder is bruised and sore from cortisone shot, so racking was painful even w/ just bar. Instead…
Hang Snatch:
95x6, 115x3
Hang Snatch:
115x3
Snatch (from Floor) + Towel Chins:
135+bwxx2+5x8 w/ 1 min rest
Deadlifts + Push Ups:
135x8+12
185x8+12
225x5+15
285x3+15,3+15,3+15
305x3+15,3+15
225x8+15,8+15
w/ 1 min rest
Incline DB Bench + B. Split Squats:
45x12+0
60x6+40x8/
70x5+40x8/x3
Internal Rotation:
40lb stackx12/x3
…Good workout. First time hitting some heavier weights for upper body. Need to start doign more heavy pull ups again too. Towel chins before deadlifts is stupid by the way, and I won’t do that again unless I am specifically trying to train my grip strength.
10/19/08 Rest
…Went a little higher than calories this weekend then I would’ve liked. Good clean food, except for a boboli pizza on friday, just a bunch of it.
Static Stretch 30 min
…Looking leanest I’ve been. Abs more visible in the right light, still a huge pinch of fat though. Tanita still spits up ~20% at me. More quad separation in legs too.
…Upper body has lost some mass, due to shoulder injury. It feels better so I am going to start focusing basically on push/pull combos, bench/row and oh press/heavy pull up.
…Sick of dieting, want to eat and get lbm up to ~155 as a start. Going to see fat loss through still, and hopefully can get it done and spend a good chunk of the winter months in full fat bulk mode which makes me wonder why I don’t start now. Its a viable option coming on November.
10/20/08 Lift
…Forgot a pen but had my log book. Going from memory.
Warm Up:
None Really
Some OH Squats and Dislocates
Power Clean from Floor:
WUxSome
175x3x6-8 w/ 45 sec rest
Back Squat + Ring Dips:
WUxSome
225x5+7x5 w/ 1:30 rest
BB OH Press + Weighted Chins:
WUxSome
105x5 + 25x5
105x5 + 25x5
115x5 + 25x5 x 3
w/ 1 min split
…Oh Press + 1min + Chins+ 1 min + Press…
25 min incline walk
working up to 12 deg @ 3.2 mph
Upper Body Stretch + Calves
…Hit 225x5x5 rather easily. Back was sore and tight through cleans, squatting fixed it. OH presses felt too light, going to work up to heavy weight slowly though.
…Chugging along. Need some EDT or something because I was sweating and breathing hard from squats and cleans but not really a balls to the wall lung buster. My conditioning level is improving nicely.
10/21/08 Conditioning/Fat Loss
…Feel like shit. Want to do some dishes, cook some salmon and asparagus, eat then sleep.
…Instead
Foam Roll
Warm Up:
25 bw squat to stair
15 push up
20 sit up
x 3 rounds
KB Arm Bar+Sleeper Stretch
KB Turkish Get Up+OH Squatx3x5 (minimal rest)
Swing+Snatch Intervals
20x5 w/ 45 sec rest
1 min rest
15/x5 w/ 45 sec rest
Ab Wheel Roll Outs 3x15
Delt Raises 12lbx4x12
… Need to start building my shoulders back up.
10/22/08 Cardio
…Hate do to it but is necessary.
Warm Up:
135 lb squat sit and bounces
some leg stretches
trap
Bike
25 min easy pace… light sweat breathing through nose
10/23/08 Lift
…I had a shitty day. Didn’t feel like working out at all.
Warm Up:
OH Squat
Snatch Balance
DROM and Dislocates
Hang P. Snatch + OH Squat:
85x5,4
105x4
125x3
135x3
P. Snatch (from floor and hang):
Many @ 135 technique work
Some @ 145
…Worked on slow first pull to hang p. snatch a lot
Back Squat:
135x8, 195x6, 215x4, 225x3
235x5x5
DB Bench + BB Row:
45x15 + 135x9
60x8 + 165x6
80x6 + 185x5 x 3
L-Pull Ups + L-Chins:
5+5 x 2
Decline Dragon Flags/Reverse Crunches:
~3x15
Incline Walk:
20 min working up to 3.2 @ 10 incline
…Average workout. Forgot stop watch so didn’t time anything strict. Needed more rest on the squats, but I am going to keep going w/ +10lbs until I stall.
10/24/08 Rest/Recovery
BW Squats to Stair
Foam Roll
Static Stretch
10/25/08 Cardio/Conditioning
…Debating whether or not to do full squat cleans and deadlifts. My right quad is sore and stiff. I think I’m going to deload with some kb stuff/jumprope and a big stretch. Saturdays are generally my favorite workout of the week. But I think I am in need of a deload.
…Decided to lift.
Warm Up:
Long, bw squats, oh squats, push ups, mobility…
Squat Clean:
135x5
155x5
185x3,3,3 (1 min rest)
205x1,1,1,0,1,0,1 (30 sec bw attempts)
Weighted Pull Ups:
BWx8
+25lbsx5 PU
+35lbx3x5 PU
+35lbx3x5 CU (1 min between work sets)
…Tore up my hands pretty good. Last week towel pull ups fatigued my grip before deadlifts, and this was much much worse. My hands are pretty raw.
Deadlifts + Push Ups:
205x8+15
225x6+20
285x3+20
305x2,1,1
275x2
…Hand hurt. Made this not fun.
Sitting Calve Raises:
25lbx15,20
35lbsx20,20
10/26/08 Work Picnic
…Ate a bunch of crap. Cherry crunch, cookies, apple pie, pumpkin pie, on top of bbq with cornbread baked beans, cheesy potatoes, and something else. I’m exhuasted and feel like shit. Should be fueled up for tomorrow though.
10/27/08 Lift
…Got to the gym late. Was running around looking for my driver’s license to get on base, and it turns out I left it in a locker at the gym.
Warm Up:
Light, nearly non-existent
Muscle Snatch + OH Squat + Hang Snatch:
95x3
115x3
Power Snatch:
135x3x5
145x2x5 (45 sec rest)
…Some guy needed a spot on bench. He was lifting heavy so I spotted him and some of my rest intervals were off. These weren’t really hard work and I wasn’t sweating or breathing hard.
Back Squat:
WUxa lot
245x5x5
…Back was really stiff through and after snatches. Did a lot of warm ups. Got 245x5x5 for a PR, last rep on sets 4 and 5 were really, really slow.
OH Press+1 Arm DB Row:
95x10 + 50x12/
115x6 + 70x8/
125x5 + 70x8/ x 3
…That was it. Snatches took awhile and I got to the gym late. Contemplated fat bar dl + l pull ups for a finisher, but next time.
…Finished the day with a half gallon of milk and a almost a whole pumpkin pie. If i finish it, I’ll guarantee waking up and puking in the middle of the night.
…Got a Halloween party this Friday w/ a bunch of beer, booze, and hopefully some girls in libidinous halloween costumes. I’ll get back in track w/ the dieting afterwards and maybe even up my calories a bit to work on strenght gains.
10/28/08 Start of Deload
…Feeling pretty sore and I need to do a bunch of laundry and cook some food.
…Falling apart diet wise, ate shit for the past 3 days, getting back on the wagon though. Booze this weekend then back on it.
…Today is recovery workout and stretch, tomorrow is some cardio, thursday is a light recovery gym session (hopefully), friday and maybe saturday are party, then sunday or monday I’ll go for a max squat, oh press, and pullup.
…Then back to the grind.
10/29/08 Sick
…Felt like I was getting sick yesterday, but I got a little head cold. Sinus is congested, I’m a little achy, with a slight headache. Its a strange occurrence that I get sick after a 2 day mini sugar binge.
…Weight is up to 179 lbs super carbed up, so despite dieting, I am putting on muscle. A lot of that might be supercompensation of glycogen and water weight, but I’m getting stronger and bigger to a certain degree.
Recovery Workout:
25 bw squats to stair
15 push ups
20 situps
x 3 rounds
foam roll
50/arm kb snatches
long stretch
10/30/08-11/2/08 Deload and Vacation
…Ate a bunch of shit and got drunk now back to it.
11/3/08 KB Work
Foam Roll
KB Arm Bar+Sleeper Stretch x 3x30 sec
Turkish Getups + OH Squat x 3x5
Swings x 100 (5x20 intervals)
Snatches x 70/ (5x15/ intervals)
Static Stretch
11/4/08 Moving Day
…Testing maxes and planning a new training cycle. Upping calories, focused on strength more than anything, but I’ll take some size gains particularly in arms, shoulders, back, legs, maybe chest, so pretty much everywhere.
Power Clean:
195 lbs x 1,1
…Caught high and moved the weight fast.
Back Squat:
305 lbsx1,1
315 lbsxfail
…Pretty sure I hit good depth. Not 100% though. 315 I kind of quit on, moved the weight down slow and didn’t get any bounce out of the bottom. I pretty much just did a negative with it. I need more max effort work and just practice squatting heavy, as 305 went up quick.
OH Press:
155x2
165xfail
…155 felt light and I couldve got a couple more. 165 felt heavy and I shouldve made a smaller jump.
Pull Up:
60 x 1
…Definitely lost some strength from shoulder being messed up and dieting. Lost mass too, pretty visibly. Not happy about it, but it should come back rather quick I hope. Could be a bad day, but I know I lost some strength.
11/5/08 Groceries and Rest
…Out of town so I didn’t get any grocery shopping done this weekend, switched over from my usual low carb to more fruits, whole milk, and sweet potatoes.
…I’ll do a real diet template this weekend and attempt to get about 3000-3500 kcal a day.
…I’m going to run 20-reppers for 6-8 weeks until progress stops.
11/6/08 Lift
…Found out I am allergic to bananas at work = fucking shitty day. I realized I was allergic to avocados awhile ago as well. The all knowing internet tells me these allergies are related.
…IPOD ran out of batteries during power snatches, equals listening to gay gym music and getting distracted by typical gym douchebaggery around me.
…Forgot log book, Dip belt, and BCAAs.
…Done bitching.
Warm Up:
Some, OH squat, bw squat, mobility
Power Snatch:
135xsome
155xsome
…Worked on form
Back Squat:
warm up x some
275 x 3
205 x 15 …failed attempt at 20
Pull Ups:
bwx3x10
DB Bench:
45x15
75x8,8
Back Extensions:
BWx15
+25x8,8,6
…Pretty shitty day, shitty workout, but looking forward to redemption on Saturday.
11/7/08 Rest
11/8/08 Lift
Warm Up:
Long and Thorough
Hang Clean + Front Squat:
135x5
155x5
165x4
Squat Clean:
165x3x4
185x2x4
205x1x6
…Work sets on minute density style. 205 felt light, need to add weight.
Dips+Machine Row:
BW+150 stack x
15+10
16+10
15+8
BW+130 stack x
11+10
Deadlifts:
185x9
225x8
275x5
295x4
315x3
275x4
…Squat cleans before deadlift is not the smartest idea, but I have been doing it and will continue to do so until I figure it is time to really focus on my deadlift. Probably when my squat is about ~350 lbs.
Plate Pinches:
3 - 10 lbs plates x 2 x 30 sec/hand