TisDrew's Log

Training Training Logs
41

ran a mile today. I wanted to time it. I got halfway to see how I was doing and stared down at 00:00.00. Fuck. So I started timing then and it took me 4:20 to get home. I suppose that means it was over 8 minutes which means i didn’t come close to beating my previous record. Also, my iPod is dead and I can’t seem to recharge it. Gay.

2 hours later
barbell complex
BB Rows
95x10
95x8
135x8
165x5
185x5
205x1 (weight acclimation set)
225x3 (wanted to see how many of these I could get)

Seated Rows
150x3x10

Lat Pull Downs
warm up finding the groove
150x10
120x10
120x7
120x8
120x6

I couldn’t even do a pull-ups. And my grip was burnt out during lat pull downs, hence the low numbers. Great mind-muscle connection on everything today.

42

Calves didn’t have any umpf to run. I tried twice, giving some patience to it but I just didn’t have it today.

43

clean and jerk
95x8
135x5
155x1
185x1
200x0 //cleaned it, couldn’t lock out the jerk. technique seems to be an issue

3x5x185 bb row

DB Rows (goal is 3x15)
75x6
90x15
90x14
90x7

pull ups (goal was 50 total)
7,5,6,4,6=28

//forgot to do DeFranco’s seated dumbell power cleans. but whatever, this ain’t too bad for only 2.5 hours of sleep.

44

barbell complex to warmup
bar dislocatesx10…not so many today

Incline BB Bench
45xsome
95x8 (felt…sore? like this was not easy. blew my mind)
135x5
165x3
185x3

Incline DB Bench
50x5x10

Mid Pulley Flyes
40x5x10

Cable Rope Tricep Extensions
100x16
100x15
100x8

//Incline was a lot heavier than I was expecting it to be. It’s definitely been neglected. I’m not sure where the bar should come down and touch. Like, collarbone/neck? upper chest? middle chest? None of my reps were the same. this is an issue. I felt weaker when I was in the ‘tucked’ position but I was retracting my shoulder blades on every set.

//DB Bench like messed with my shoulder or something. It was weird…not sure what was going on. It’s the reason I didn’t do overhead tricep extensions. My right shoulder has been messed up since I broke my collarbone years ago and it never healed into proper position.

//The goal on cable triceps extensions is 3x20. I’ll reduce the weight accordingly next time. I also had a wicked mid-trap pump after this workout. Surprised me.

45

warm up

1a. Deadlifts
135x15
225x3
230x5
265x3
295x8
225x10
225x7
205x10
205x10
205x7

1b. Smith Calves
185x15
235x12
285x12
335x8
285x12
Seated Calves
135x15
135x12

2a. Leg Curls
40x10
50x10
60x10 (adjusted machine, ROM was much better and felt the strain. will stick with 60)

2b. Reverse BB Lunges
115x7
115x3
95x8

46

Taking a different approach. Upper/lower 5/3/1 with antagonist pairings.
Barbell Warm-up
1a. DB Row (hold for 1count at top) 3x10x85
1b. Flat BB Bench 185x3//210x3//235x4 (wanted 5)

2a. Seated Row 5x10x170
2b. Flat BB Bench 5x10x135 (BBB)

3a. Standing DB Curls 35x6//45x4//55x3,1(cheat)
3b. Lateral Raises 25x9//30x9//35x9

4a. Standing DB Curls 25x15//20x12//20x8
4b. Rear Delt Row 12x15//12x20
1 mile fatboy jog.

47

1a. Back Squats 185x3//210x3//240x6
1b. Smith Calves on a plank 185x12//235x15//285x15
2a. Good Mornings 115x10//115x8//115x7//95x10//95x10
2b. Seated Calves 2x15x135
Forgot leg press and abs. Whoops.

48

Went swimming today.

2x100 yards
1x50 yards
2x100 yards
1x50 yards
5x1 minute on/off treading water
Total of 500 yards. Will try for 600 next week.

Here’s the plan:

Monday Distance Run

1a. 5/3/1 Bench

1b. 3x10x85 DB Row (lat focus, not movement focus)

2a. 5x10x180 Seated rows (lat focus, not movement focus)

2b. BBB w/ 145

3a. Ramp <8 Heavy Curl w/ 50’s at the moment

3b. Ramp >8 Lateral Raises w/ 35’s

4a. 2x20x20’s Light Curl

4b. 2x20x12’s Rear Delt Row

Tuesday focus on running, stretching, foam rolling

Wednesday

warm up with BW back extensions

1a. Ramp >=10 Smith Calves w/ 315

1b. 5/3/1 Deadlift

2a. Seated Calves 3x10x135

2b. BBB 5x10x225 if possible. drop to 205 when necessary (kind of a ramp-down)

3a. 3x10x60 Leg Curls

3b. 3x? Ab Wheel (however many from feet, then 10-15 from knees)

Thursday easy 1 mile run

  1. 3x5x+25 Weighted Pull Ups

2a. 5/3/1 OHP

2b. 5 BW Pull Ups

3a. 5x10x25’s Rear Delt Raises

3b. 5x10x50’s DB Incline Bench

4a. Ramp =<5 Weighted Dips w/ +75

4b. 2x20x20’s Light Curl

Friday

1a. Ramp >=10 Smith Calves w/ 315

1b. 5/3/1 Back Squat

2a. 3x10x135 Seated Calves

2b. 3x10x115 Good Mornings

3a. 5x10x405 Leg Press

3b. 5x? Shins to bar (however many full, then 10-15 partials)

Saturday go swimming//rowing if bad weather

500+ yards (try to increase every session)// 2,000 yards

S Timed 1 mile Run. Time to beat: 07:56

I know I’ve been kinda programming ADD recently but this’ll be the last change for awhile, I promise.

49

8 pull ups
5 pull ups
warm-up stuff
1a. DB Row 85x10//85x10//100x10
1b. Flat Barbell Bench Press 205x5//225x3//250x3!

2a. Seated Row 180x4x10//180x9
2b. BBB 145x4x10//145x9

3a. Standing DB Curls 35x6//40x6//50x6!
3b. Lateral Raise 30x10//30x10//30x9

4a. DB Curl for pump 20’sx20
4b. Rear Delt Raise 20’sx20

1.4 mile run in 17 minutes.

50

Couldn’t run today, calves hurt too much. I guess I can only run 2 days back to back. I did some complex stuff in the back yard, some jumping jacks and some abs. My calves can’t support running with this bodyweight every day, yet.

51

warm up
Deadlift…did my 5/3/1 as planned
250x5
285x3
315x1
345x1
365x1

RDLs
225x6
225x6
226x4

Leg Curls
60x6
50x10
50x10

Ab Wheel rollouts
Attempted from feet 3 separate times, no go.
from knees 15,12,8

did calves too, got all the reps. blah blah

52

1a. Weighted Pull Ups +25x3x5
1b. OHP 115x5//135x3//150x5
5 pull ups
2a. Rear Delt Rows 12sx20//15sx20//15sx12
2b. DB Incline Bench 45sx10//50sx10//55sx10//55sx10//60sx10
3 Dips BWx10//+35x5//+70x5

53

warm-up

  1. Squat
    warm-up weights
    195x5
    225x3
    250x7 (PR bitches)

2a. Standing Calf Raises 185x12//225x12//275x10//315x2 (wooden block flipped out from under my feet, thank god i use the smith machine, yeah? bar caught on the racks. i’ll remember to bring my wooden plank into the gym next time), finished the set with another 10.
2b. RDL 4x6x225

3a.Leg Press 405x10,10,10,9,8
3b. Seated Calf Raises 3x10x135 (forgot to increase weight)

5 minutes of inclined treadmill walking to finish off the calves.

54

600 yards swimming total. 4x100,1x50,1x100,1x50 (great last 25, sprinted)

55

ran 2 ish miles yesterday (might’ve been more, might’ve been less). couldn’t finish the whole 2.5 so i walked the rest of the way home.

Kinda deloading. I have vacation next week and won’t be around my home gym so I don’t trust it to start a new 5/3/1 cycle and all that. So this week isn’t really a deload b/c I don’t really feel run-down yet.

1a. DB Bench 70sx10 // 85sx5 // 100sx2 //110x0 // 110x1 (assisted)
1b. DB Row 70sx12 // 85xs10 // 100sx5
2a. DB Curls 35x8 // 45x5 // 55x5 !!
2b. DB Lateral Raises 25x10 // 35x10 // 45x8
3. Rear Delt Row 2x15ish w/ 15’s
4. Tricep Extension 100x20 // 110x10 // 120x8

I wanted to superset the last 2 exercises but it was kinda crowded. DB Flat Bench I’ve decided to just do bodybuilder-style benching b/c powerlifting tucked feels retarded. I have the strength for the 110’s to do at least one rep. It’s the freakin’ set-up that kills. I’ll see if I can get a hand-off next time. DB Curls I’m pretty much just going from point A to point B while keeping the elbows tucked to the sides. I’ll probably start isolating it a bit more by lowering the weight. I don’t think going this heavy is going to be that helpful right now.

56

Yesterday:

warm-up etc.
Deadlifts
worked up to a final set
365x3 (up from 1 last week, hah)

RDLs
245x3
245x6

Smith Calves
worked up to 315, doing sets of 12 off a plank

warm-up
weighted pull ups
BWxwhatever
+25x5
+30x5
+30x5

OHP (supersetted with sets of 5 pull-ups)
barxwhatever
65xwhatever
115x3
135x1
155x1
175x1 PR (grinder, didn’t try more. i want 185 soon)

Reverse Grip Preacher Curl
65x8
75x8
85x8

Dips
BWx10
(wasn’t feeling them today)

DB Incline Bench
Nice stretch, bodybuilder style
3 sets w/ 60’s. Didn’t count reps.

did like 2 garbage sets of rear delt work

lats were really sore doing the pull-ups. but no strength lost

57

swimming yesterday 700 yards. not continuous obvio

Went to see doc today. Give me some pills for the wrists and said to stop doing all types of curls. He also said he was certified by ACSM and a competitive bodybuilder so I was happy with his advice. He also said never to do straight bar curls.

More and more I want to say F powerlifting bench press. I want some chesticles. This coming week I’ll be travelling and not actually working out. running and some light work maybe. No curls.

58

Been on vacation the past few days. Lots of walking, went for a nice little mile run one day and hit the gym with an improvised full-body workout. Diet was healthy in content, but not really in portion sizes or timing. I had one cookie. shoot me
Today:

BB Flat Bench
worked up to 245x5, a PR
Flyes on Rings (from knees)8,5
Ring Pull Ups 10,7,7
Ring Dips 9,5
2x5 bar pull-ups
regular dips 10,2

off to stonewood grill with a protein shake beforehand

59

Smith Calf Raises w/ Plank
135x10
225x10
265x10
295x12
325x10

Back Squats
warm up shit
185x3
225x3
250x1
275x4 (PR by 2 reps)

A. Hamstring Curls (60) 6/6/6/6
B. Leg Press (425) 10/10/10/10

Abs consisting of decline sit-ups, hanging leg raises and russian twists

Right ankle still feels tight and the top of that foot has a weird pain along the bone of the big toe.

60

Did stretching, foam rolling, and 15 minutes on the stationary bike with some minor hills.