Trimtabber's Log

Training Training Logs
41

4/11/11 Monday

Bodyweight: 217lbs

First day of a two week V-Diet with 2 Pulse Fasts per week

Workout:

A1)Lying EZ Bar Triceps Extensions to Forehead (3110 tempo) 68lbs x8, x6, x6
A2)Close Grip Semi-Supinated DB Bench Press (3110 tempo) 70’s x4,x4, x3
A3)Lying EZ Bar Tricaps Extensions to Forehead (3110 tempo) 68lbs x5, x4, x3

B1)Paused, Standing Narrow EZ Bar Reverse Curls (5010 tempo) 68lbs x6, x6, x5
B2)Standing DB Zottmann Curls (5010 tempo) 35’s x5, x5, x4
B3)Paused, Standing Narrow EZ Bar Reverse Curls (5010 tempo) 68lbs x4, x2, x3

Treadmill Walk @4.0MPH, 20 min

PLP 8, 6, 5, 2 chinups, 21 reverse lunges (each side), 21 pushups, 15, 6 ab wheels

So I thought my abs were fairly strong and somewhat conditioned until I tried this superset and they cramped:

C1)Hanging Leg Raise x10
C2)Swiss Ball Curl-Up with 4kg Med Ball overhead (pause, re-contraction at top)
C3)Supine “Bycycle” with 4kg Med Ball

Ouch. After further consideration maybe sets of 5? I’m such a pussy.

42

Tuesday 4/12/11

Workout:

Treadmill Walk @4.0MPH, 4.0 Incline 40 min

PLP 10, 6, 5, 1 chinups, 22 reverse lunges (each side), 22 pushups, 15, 7 ab wheels

Doing a pulse-fast today and didn’t feel too hungry so far.

43

4/13/11 Wednesday:

I almost forgot to post an update of circumference measures from Monday. This is pre-V-diet, at the same bodyweight (217 lbs) as when I started this log. The - is the before to after measure since early February.

Neck (mid throat): 15 1/2 inches - 15 1/2 inches
Shoulders (2" below S-C joint): 49 inches - 48 3/4 inches
Chest (at nipple line): 44 inches - 42 inches
Stomach (at navel): 40 inches - 39 inches
Arms (6" blow A-C joint) Left: 15 1/4 inches - 15 inches; Right: 15 1/4 inches - 15 inches
Forearms (1" below radial head) Left: 12 inches - 12 1/2 inches; Right: 12 1/2 inches - 12 1/2 inches
Waist (at ASIS): 44 inches - 41 inches
Thighs (10" above mid-patella): Left: 25 inches - 25 inches; Right: 24 inches - 25 inches
Quads (2" above mid-patella) Left: 17 inches - 17 1/2 inches; Right: 16 inches - 17 1/2 inches
Calves (4" below fibular head) Left: 15 inches - 16 inches; Right: 15 1/2 inches - 16 inches

Will also try to take new pics tonight or tomorrow.

44

4/14/11 Thursday

Workout AM:

A1)Barbell Bench Press (work set) @ 215lbs x1-2x5

B1)Seated Wide-Grip Low Cable Pulley (work set) @150lbs x8x5

C1)Barbell Military Press (work set) @ 135lbs x6x3

D1)Standing DB Lateral Raises @30’s x6x3- heard and felt a small “crunch” of tissue in my right side of my neck. Thought this was a good point to stop the workout as this was followed by right-sided neck pain and loss of motion. Someone hand me an ice pack.

This is so stupid because I know better. I have increased my activity with some tennis and daily PLP reps, yet have done very little in the way of stretching, mobility work, or massage, except for my low back. Now I will be forced to. Can’t wait to be 40! Only 8 more years…

Workout PM:

Treadmill Incline Walk 40 min @4.0MPH

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2592×3888 3.83 MB

front pic from 4/13/11

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side

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http://images.t-nation.com/forum_images/d/c/dcfcc_ORIG-IMG_6001_crop.jpg

back

48

4/15/11 Friday

Tax day…and I’m spent.

Workout: 39 min 39 sec

V-Burn Intermediate Challenge (completed 5 of the 6 rounds…fatty almost puked on the nice carpet)

A1)Jump Squat x10
A2)Hand Walkouts From Knees x10
A3)SL Hip-Hinge With Arms Out To Sides x10
A4)Plyo Push-Up With Clap x10
A5)Jump Rope x10
A6)Reverse Lunge With Twist x10
A7)Pike Push-Up x10
A8)Burpee With Overhead Reach x10

Also doing my second Pulse-Fast of the week. Kinda a good thingg I didn’t have solid food in my stomach all day. My arms are completely wobbly. Solid food meal tomorrow or maybe Sunday.

49

4/16/11 Saturday

Workout:

A1)Back Squat (work set) 225lbs x4, x4, x3, x3, x3, x3, x3 (hamstrings bothering me so I didn’t want to push it)

B1)Seated One Leg Machine Quad Extensions 50lbs x10, 60lbs x8, 70lbs x6 x3

C1)Prone One Leg Machine Leg Curls 60lbs x6x4

Outdoor walk: 15 min

Later in the evening I had a solid food meal consisting of:

22oz Grilled Porterhouse Steak

Side of Asparagus

Side of Broccoli

Shrimp Cocktail

Mixed Salad With Balsamic and Oil

One Glass of Red Wine

A cashew butter and sugar-free apricot jelly sandwich on almond-flour bread (for dessert-wasn’t bad at all- I was stuffed after this)

50

4/17/11 Sunday

Workout:

A1)Lying EZ Bar Triceps Extensions to Forehead (3110 tempo) 70lbs x8, x6, x6
A2)Close Grip Semi-Supinated DB Bench Press (3110 tempo) 70’s x4,x4, x2
A3)Lying EZ Bar Tricaps Extensions to Forehead (3110 tempo) 70lbs x5, x1, x1

B1)Paused, Standing Narrow EZ Bar Reverse Curls (5010 tempo) 50lbs x6, x6, x5
B2)Standing DB Zottmann Curls (5010 tempo) 35’s x5, x5, x4
B3)Paused, Standing Narrow EZ Bar Reverse Curls (5010 tempo) 50lbs x4, x2, x2

C1)Seated Calf Raises (drop set) 45lbs x10x2, 35lbs x10x2, 25lbs x10x2
C2)Seated Calf Sled 180lbs x6x2

D1)Hanging Leg Raise (wide pull-up bar) x8x2
D2)Decline Sit-Up x8x2

Walk around neighborhood 15 min

51

4/19/11 Tuesday

Bodyweight: 212 lbs

Workout:

A1)Bench Press @ 185lbs x5x3, x4x3

B1)Wide Grip Low Cable Pull @135lbs x10x4

C1)Machine Calf Raise (2 sec pause at bottom) 200lbs x10x3

D1) STanding DB Lateral Raises 25’s x10, 30’s x10, 35’x10x2

Treadmill Walk @ 4.0 MPH 30 min

52

Thursday 4/21/11

Workout: 45 min 18 sec

V-Burn Intermediate Challenge (completed 6 rounds)

A1)Jump Squat x10
A2)Hand Walkouts From Knees x10
A3)SL Hip-Hinge With Arms Out To Sides x10
A4)Plyo Push-Up With Clap x10
A5)Jump Rope x10
A6)Reverse Lunge With Twist x10
A7)Pike Push-Up x10
A8)Burpee With Overhead Reach x10

Didn’t rush this time-caught my breath in-between rounds

53

4/26/11 Tuesday

Workout:

A1)Single-Leg Press @ 185lbsx8x3 each leg

B1)Single-Leg Curl @ 65lbs x6x3 each leg

C1)Seated Calf Raise Drop Set 60lbs x10, 40lbs x10, 20lbs x6 (repeated twice)

C2)Donkey Calf Raise @190lbs x10x2 (2 second pause at top and bottom)

Later:

Treadmill Incline walk @ 4.0MPH for 10 min, Jump Squats with 5kg Med-Ball x10x2, Jump rope intervals 3min x3

54

5/1/11 Sunday

Workout: Wrote a new one for the week, including a Poliquin Calf Routine (I hate my skinny-assed calves). I’ve increased the volume and lowered the weights on a few movements, but with practice I will increase poundage. I just wanna make sure my form is perfect before I tweak something again.

Lost a few inches with the two-week V-diet, but had trouble (a lot of trouble) avoiding carbs when I went back to whole foods. Mentally, I’m still pussified. Still half-assing my workout and diet…arrrgggghh.

A1) Front Squat @ 155 lbs x7, x6x5

B1) Parallel Grip Pull-Up @ BWT x5x3, x4

C1) Kneeling Cable Diagonal Lift @ 45lbs x8x3 each side

D1) Seated Calf Raise Drop Set @ 65lbs x10x3, @55lbs x5x3, @ 45lbs x5x3

D2) Seated Donkey Calf Raise @ 160lbs (10 sec pause at bottom) x12, x10, x10

About an hour of tennis earlier

55

5/3/11 Tuesday

Workout:

A1) Arnold Press Standing @55’s x7, 8, 6, 6, 6, 6, 5

B1) Deadlift @ 244lbs x5, 5, 5, 5, 5

C1) DB Bench Press @70’s x6,6,6,6,6

D1) Horizontal Hip Sled Calf Raise (extended drop-set w/ 10 sec rest) @304lbs x10, 274lbs x10, 240lbs x8, 208lbs x10, 176lbs x10, 144lbs x10

E1) DB Reverse Fly’s off Bench @10’s x25x2

DB Split Squat Off Bench (quads still cramping so went light) @ 25’s x6x3 each leg

56

5/6/11 Friday

Treadmill intervals w/1.0 Incline: 15 min between 4.0 and 9.0 MPH

Worked up a nice sweat and got my heartrate soaring. Good times-I need more of this.

57

5/9/11 Monday:

Think I forgot to post a workout from Saturday here but whatever…no one’s paying attention to this log anyway :wink:

A1) Front Squat @ 155 lbs x6 x4

B1) Parallel Grip Pull-Up @ BWT x5 x5

C1) Kneeling Cable Diagonal Lift @ 60lbs x8x3 each side

D1) Seated Calf Raise Drop Set @ 80lbs x10x3, @70lbs x5x3, @ 50lbs x5x3

D2) Seated Donkey Calf Raise @ 170lbs (10 sec pause at bottom) x12, x10, x10

PLP (new)

Back squat @195x1, Inverted BB row x1, Barbell Snatch @44x1, Hanging Leg Raise x1

58

5/12/11 Thursday

Been playing more tennis and adding some srint/track work; so at times I plan to reduce my workout volume or at least alternate low and higher volume days.

Workout:

A1)Arnold Press @60’s (work sets) x5, x6, x6
B1)Deadlift @295lbs (work sets) x3x3
C1)DB Bench Press @80’s (work sets) x8x3
D1)DB 60 Degree Reverse Fly off Bench @15’s x20x2
E1)Split Squat Rear Leg Elevated on Bench x5x3@ BWT
F1)Horizontal Hip Sled Calf Raise (Extended Drop-Set w 10 sec rest) @304lbs x12, 274lbsx10, 240lbs x 10, 208lbs x10 176lbs x10, 144lbs x10

Later: quarter mile jog on outdoor track followed by 4 80-yard sprints w/60 seconds rest between

59

5/16/11 Monday

Bodyweight: 212 lbs

Workout:

A1) Low cable Pull-In @ 150lbs (work set) x8x3
B1) Prone Hamstring Curl @150lbs (work set) x6x4
C1) Dips @ Bodyweight x8x4
D1) Seated DB Lateral Raises (work sets) @ 25’s x8x4
E1) Cambered BB Preacher Curls (work sets) @ 70lbs x6x3
F1) 45 Degree Decline Sit-Up x8x4

PLP: Barbell Squats @ 135lbs x8, Hanging Leg Raise x8, Inverted wide Row x8

60

5/18/11 Wednesday

A1) Front Squat @ 155 lbs x5x3

B1) Parallel Grip Pull-Up @ BWT x5 x5

C1) Kneeling Cable Diagonal Lift @ 60lbs x8x3 each side

D1) Seated Calf Raise Drop Set @ 65lbs x10x3, @55lbs x5x3, @ 45lbs x5x3

D2) Seated Donkey Calf Raise @ 180lbs (10 sec pause at bottom) x12, x10, x10