Vanilla Gorilla Log

Training Training Logs
201

12.8.12

WO:
OHP: 45x10x2, 95x5, 115x5, 135x3, 160x3, 170x3, 190x2, 155x5, 135x10x2
Pull ups: 5x12
Band pull aparts: 10x12
DB close press: 90x12x2, 90x17
Cable row: 240x10x3
Push ups: 30x3
TRX row: 20, 17, 15
Dips: 25, 20, 15
TRX curl: 25, 25, 20

Yoga

Diet: good my girlfriends here and she makes me eat really clean

Comment: My OHP sucks. After this smolov cycle I need to press a couple days a week. Everything else felt fine. My right forearm is still achy. I talked to the sports med doc, he just said take some time off. So I figure Iā€™ll do a week of light work after this cycle. I need to do some studying today and then Iā€™m going to watch the fights. I watched Warrior and was pretty impressed, I would recommend it.

Thought: Truth has no cause to fear opinions. It wants no flattery. It neither loves nor hates. It is food and comfot. - A.T. Still

God bless, vigilance
DF

202

12.10.12

WU: foam, agile, hip ups, hyper, jumps

WO:
Squat: 135x10, 185x5, 225x5, 275x3, 315x3, 370x4, 420x4x4, 225x10
BSS: 15x3
Bench leg ups: 20x3
incline crunch: 30x10x3

Diet: breakfast and dinner were clean had a couple hot dogs at the browns game

Comment: Iā€™ve had an ache in my low back right on the iliac crest since yoga. didnā€™t seem to impact my lifting very much. Everything felt very explosive, which is a nice change. I might do light front squat work on wednesday then work up to a heavy single on saturday. Iā€™m pretty happy that Iā€™m wrapping this program up and Iā€™m interested to see how Saturday goes. I have a couple tests this week so I need to be focused.

Thought: If fear is cultivated it will become stronger, if faith is cultivated it will achieve mastery.
John Paul Jones

God bless, vigilance
DF

203

12.11.12

WU: foam, agile, push ups

WO:
Bench: 45x10, 135x5, 195x5, 225x5, 255x3, 275x3, 300x3, 325x3
Pull ups: 5x8
Face pulls: 65x20x4

Diet: itā€™s been good the past couple days.

Comment: today was shit. I had a great day yesterday. I woke up today, didnā€™t make my lift. First time thatā€™s ever happened. Pretty shitty. I woke up feeling like shit. Sweating, groggy and my body was aching everywhere. I felt weak as shit when I went to the gym. Didnā€™t feel explosive on plyo push ups. Hit the reps then got out. I sat in the steam room for a while thinking that might help. I just woke up from a little nap and I feel a little better, but still shitty. Iā€™m hoping this clears up quickly.

Thought: be honest with yourself first

God bless, vigilance
DF

204

12.12.12

WU: foam

WO:
Front squat: 45x10x2, 95x10x2, 135x5x2, 185x5, 205x5, 225x3x3
Wide squat: 225x10
Step ups: 15x3
Standing abs: 120x30x3
Plank: 1 min x 3
Hip ups: 65x90

Diet: alright drank some OJ last night due to illness

Comment: Knew today was going to be a light leg day going in. Slept well last night and Iā€™m starting to feel better. Still no where near 100% but Iā€™m recovering. I think sleeping helped. Going to walk tomorrow, then uppers friday, then work up to a heavy single on Saturday. I hope Iā€™m healthy and recovered by then.

Thankful: for thick women

Thought: All life is an experiment. The more experiments you make the better. -Ralph Waldo Emerson

God bless, vigilance
DF

205

12.14.12

WU: foam roll

WO:
Incline plyo push up: 5x5
OHP: 45x10, 95x5, 115x5, 135x3, 155x2, 175x1, 195x1, 165x3, 135x10
Klokov: 45x5, 65x3, 95x3, 115x3
Pull ups: 5x10
Close grip bench: 135x10, 205x10, 245x7x2
Cable row: 240x10x3
Face pull: 65x15x3
Hammer curls: 40x10x3
Tri push down: 70x30x3
DB side raise: 15x10x3

Diet: pretty good yesterday, ate some shit after I studied

Comment: feeling better today. I had my roommate adjust my hips and it made my back feel a lot better. The lift was alright. My OHP still sucks and I need to hit 225, which would also accomplish the bodyweight goal. I tried out the klokov press today, I thought it was alright. Iā€™m going to add it in to see how it feels. Had no clue what to expect. Iā€™m glad Iā€™m feeling better and I hope I can kill it tomorrow and get a shit ton of studying done these next couple days. I need to finish this semester strong.

Thankful: for my brother and sister

Thought: To find joy in work is to discover the fountain of youth. -Pearl S. Buck

God bless, vigilance
DF

206

12.15.12

WU: foam, agile, swings, jumps, hypers, hip ups, flexors

WO:
Squat: 45x10x2, 135x10, 185x5, 225x3, 275x2, 315x1, 365x1, 405x1, 455x1, 495x1, 520x1
Lunges: 15x3
Hanging leg raise: 10x3
Ab wheel: 15x3
Hip ups: 75x a lot

Diet: yesterday went well. I feel pretty zoned in currently. I had a coke last night ā€œcarb loadingā€ is how I justified drinking it, it tasted great.

Comment: Well today concluded my smolov experiment. Before it started my two maxes were 465 straight weight and 455 with green bands (wide squat). The 520 I hit I felt fast and like I had more in the tank. It was my goal and I was happy with it. I felt like I probably could have hit around 550 for a true max. This program was something that Iā€™ve never done before and Iā€™m glad I did it. I donā€™t think itā€™s very conducive to my lifestyle considering I average about 5.5 hours of sleep at night. My diet has been good most of this program and I think this is what allowed me to complete the program. I weighed in today at 223. I lost weight throughout the program and I think thatā€™s a combination of the squat frequency and eating better. I think Iā€™d like to do this program again in the future. The only thing I missed were deadlifts. The four days a week got to be pretty taxing. I agree with the person that said you should do the three rep day and the 4 rep day with a days rest in between. I think this program is useful only for those who have trained consistently for a couple of years. My buddy who is 170 did this program and heā€™s had fairly good results. His upper body lifts took a significant hit though. Mine initially started to climb great then started to stall. The only physical issues I faced were towards the end of the program. My right psoas was freakishly tight, which could be due to my sedentary lifestyle of studying, and this significantly impacted my hips. The other issue Iā€™m currently facing is a lot of pain in the middle of my right forearm. Iā€™m looking forward to a little downtime from the strength part of my program. Iā€™ll be doing bodyweight only and swimming for the rest of the week. Iā€™m about to plan out the next roughly 15 weeks until the meet april 6th.

Thankful: for those who support me and those that point out my weakness

Thought: protect the weak

God bless, vigilance
DF

207

12.17.12

WU: foam, agile, swings, jumps, hip ups, hypers

WO:
Squat: 45x10, 135x10, 185x5, 235x5, 275x4, 320x3, 355x2, 375x1, 395x1, 415x1
Pause squats: 305x5x2
Leg press: 5 plates x20, 6 plates x25
Leg curl: 235x15, 250x15, 265x10
Calf raise seated: 90x25x2, 115x20
Standing abs: 130x30x3
Dragonflys: 5x3, up then hold

Sprints: 8 x 30 yards, 1 x 200yards

Comment: today felt really good. iā€™m not going to use my belt for a little while. This program is based on Paul Carterā€™s strong 15. I think Iā€™m going to do a 6 week lead up to the meet program. Weā€™ll see. Had a test this morning and one tomorrow. Iā€™m pumped to get through it. Then just a practical on Wednesday. Then itā€™s back to Columbus. Iā€™m excited to go home, relax, and just hang out. Iā€™m looking to get a lot of reading in and time petting the dogs. Ready to train with some of my hometown training partners.

Diet: it was pretty shitty yesterday, I had fast food for lunch. Beside that everything was fine.

Thankful: for my school teachers

Thought: I canā€™t prove it, but I can say it. -Stephen Colbert

God bless, vigilance
DF

208

12.19.12

WU: foam, plyo push ups, inverted rack row

WO:
Bench: 45x10, 135x10, 185x5, 205x4, 230x3, 255x2, 275x1, 295x1, 310x1, 245x19
Pull ups: 5x10
incline bench: 135x10, 205x15, 205x11
incline db row: 80x9x3
Dips: 20,20, 25
TRX row: 15x3

Comment: Today felt alright. I wanted 20 reps on 245 and was short one rep. Pretty salty. My forearm is nagging but not as bad as it was last week. Probably because I wasnā€™t pushing it with the heavier reps. Friday will be my first deadlift day in a long time so Iā€™m excited. Iā€™m going out to Denison to do some strongman stuff so that should be fun as well. Iā€™m ready to finish out this semester, kick ass on the practical, then get to my boo, my family, some old friends, and my dogs. Iā€™ve had a ton of energy lately. Iā€™m pissed, I wanted to front squat today and I just remembered.

Diet: yesterday was shitty, not very clean. Iā€™m noticeably leaner. Iā€™d say around 12ish%. I weighed in at 220 yesterday and I was mixed about that. Iā€™m down 21 lbs from my heaviest, but I donā€™t know where I want to be at. I think Iā€™d like to stay around 10-12% bf. My appetite has been up recently.

Thankful: for making it through another semester of medical school

Thought: my buddyā€™s dad made him say this every morning growing up, he called it the three by two
Donā€™t lie, donā€™t cheat, donā€™t steal
No whining, no excuses, no complaining

God bless, vigilance
DF

209

12.20.12

Box jumps: 20 jumps
Front squat: 45x10, 95x10, 135x5, 185x5, 205x3, 225x2, 245x2, 265x2, 275x1, 185x10
Deads: 135x10, 225x10
Racquetball

12.21.12

WU: foam, lacrosse, ball, agile 8
WO:
Deads (convo and sumo): 135x5, 185x5, 225x3, 275x3, 315x3, 365x3, 405x3, 455x2, 485x2, 505x1, 535x1
Abs: standing band, med ball

Went out to Denison
Med ball toss for distance: 7kg
Snatch from block: worked up to 155 x1
Log clean and press: worked up to 195x1, 135x10x3
Tire flip: 450x8flips, 550x5, 650x5 flips

Diet: pretty shitty since I got home Wednesday night. Iā€™m going to have to clean it up the next couple of days.

Comment: I got home. Yesterday I went and trained with my girlfriend and a buddy from college. I just did light front squat work and very light deads. Today I went to train with my normal break training partners and just did deads in the morning. I was starting with sumo pulls then just would do convo pulls with the same weight. On the 535 I sharted a little bit. Then I decided that it was a good first day pulling. I was content with how it went. Then I went over to Denison to train with some of the strength coaches. We just did some strong man stuff and I felt pretty weak. Iā€™m happy I got to see a ton of friends already and Iā€™m happy Iā€™m home.

Thankful: for making it back alright and seeing people I love

Thought: If youā€™re going through hell, keep going. -Winston Churchill

God bless, vigilance
DF

210

12.22.12

WU: jog 500m

WO:
OHP: 45x10, 95x5, 135x3, 155x6, 175x1, 160x6, 185x1
Chin ups: bw x 6, 1, 6, 1, 12
DB bench: 110x8, 115x8
Wide cable row: 220x10, 260x10
Windshield wiper: 10x3
45 degree hyper: 10x3
Stability ball crunch: 30x3

Diet: it was ok yesterday. I got lunch with the strength guys and we ate shit, but breakfast and dinner where clean. Today I will be eating shit and Iā€™m going to have some drinks tonight, pretty pumped. I havenā€™t gotten to celebrate the end of the semester yet.

Comment: Todayā€™s workout was pretty good. I wish I had a chain belt at this gym to add weight to the chins. My lats were sore and shoulders were alright from yesterday. Taking tomorrow off then squatting on Monday. Iā€™m going over to my girlfriends parents house for a holiday wine party and Iā€™m about to get drunk and eat probably all of their appetizers after.

Thankful: getting my christmas shopping done.

Thought: Itā€™s not what you look at that matters, itā€™s what you see.- Henry David Thoreau

God bless vigilance
DF

211

12.24.12

WU: jog for 4 min at 10mph

WO:
Squat: 45x10, 135x5, 185x5, 225x5, 275x3, 315x1, 365x1, 405x1, 385x6, 435x1, 405x6, 455x1, 365x11, 315x17
Step ups: 15x3
Bulg split squat: 15x3
45 degree hyper: 10x4
Crunch: 30x3

Diet: yesterday was alright. Iā€™ve had more shit than Iā€™ve wanted too since Iā€™ve been home

Comment: today was one of the harder workouts Iā€™ve had in a while. The high reps killed me. I was about to throw up after the last set with 315. My legs were fried when I went to do the single leg stuff. I got this workout from the new 6 rules of training. I like the wave phase that they have. Iā€™m glad I found this workout. My new thought is that Iā€™ll do this up until 10 weeks out from my meet. Do the 10 week strong 15 training for the major lifts. Then do my yearly planing. Iā€™m hoping that this works out and at least Iā€™ll have a long term plan of action.

Thankful: for the holiday season, seeing family, and being more blessed then I deserve

Thought: the only person that you can really control is yourself

God bless, vigilance, and Merry Christmas to all. I wish you happiness, a blessed time, hopefully time with those that you love, and good food. Remember whatā€™s important to you at this time and invest time into it.

DF

212

12.26.12

WU:
Foam, agile 8, jumps, plyo push up, bar complex

WO:
Bench: 45x10, 135x10, 185x5, 225x3, 275x2, 315x1, 275x6, 325x1, 295x6, 335x1, 255x12
Bent over row: 45x10, 135x10, 185x3x4, 225x6, 275x1, 245x6, 295x1, 185x12
Chest supported row: 90x10, 135x10, 180x10x2
DB overhead press: 55x12x4
Safety Squat Bar: 155x10x5

Diet: yesterday was alright, I still have to start improving this more. Iā€™ve gained weight since Iā€™ve been home. I need to be more active throughout the day. Iā€™m glad most of the holidayā€™s are over and I can start relaxing and walking at night.

Comment: went and trained with my training partners today. Felt alright. My forearm is still a little messed up. Gripping on the bent over row seemed to bother it the most.

Thought: You start unconsciously bad, then you become consciously bad, then consciously good, then you become unconsciously good - high school basketball coach

God bless, vigilance
DF

213

12.28.12

WU: foam, agile 8, hip ups, jumps, hypers, flexor static

WO:
Deads (convo): 135x5, 225x5, 275x3, 315x2, 365x2, 405x1, 430x1, 405x6, 465x1, 425x6, 500x1, 385x10
RDL: 225x12x3
Lunges: 45x10, 95x10, 135x10
Glute ham : 10x3
GHR crunches: 10x3

Diet: yesterday went well. Buddy came into town from chicago

Comment: did light safety squat bar work yesterday. did a lot of sets of 245x5. Today went alright. I still feel like my dead form needs a lot of work and I need to get back into. Iā€™m enjoying training with my old training partners and just getting to relax a little bit.

Thought: The man who passes the sentence should swing the sword - RR Martin

God bless, vigilance
DF

214

12.30.12

WU: dynamic, pull ups, push ups

WO:
OHP: 45x10, 95x5, 135x3, 160x6, 185x1, 165x6, 195x1, 140x13
Pull ups: bw x 5, 25x6, 45x1, 35x6, 55x1, bw x 12
Db bench: 75x20x2
Db bent over fly:,45x15x2
Face pulls and windshield wipers

Comment: on my moms iPad canā€™t really type a lot. Workout went well.

215

12.31.12

WU: foam, agile 8, jumps, hips, flexors, hypers

WO:
Squat: 45x10x2, 135x10, 225x5, 275x2, 315x2, 365x2, 405x1, 395x6, 445x1, 410x1, 465x1, 375x12, 320x20
Step up: 20x15x3
Bulg split squat: 20x15x3
Crunch: 20x3
Hyper: 20x3

Diet: yesterday was a pretty good day. I still am a little bloated and I need to drop some of the holiday pounds.

Comments: Today felt a little better than last week. The weight for the 6,1 sets felt light, which was nice. I felt like I was going to throw up after the higher rep sets. Iā€™ve liked this program so far. I need to get a lot of stuff figured out today for board studying and training for the meet. I hope I can relax today and get things figured out.

Thought: Make a positive lifestyle a happy

God bless, vigilance, happy new year
DF

216

1.2.13

WU: foam, jump rope, band pulls, band push ups, KB swings

WO:

Fat bar bench: 75x10, 165x10, 215x5, 255x3, 285x1, 310x1, 285x6, 330x1, 300x6, 340x1, 260x12
BB bent over row: 135x10, 185x10, 230x6, 280x1, 240x6, 290x1, 195x12
Chin ups: 25x10x3, bw x 10x2
KB OHP: 62x10x5
Hanging leg raise

Diet: not on my normal diet and probably wonā€™t be until I go back to school this weekend.

Comment: Went out to Denison to train with my old strength coach and some other guys from the area. It was going seeing everyone and it was good talking about training. Itā€™s interesting getting other perspectives from the guys there. One is an executive in the supplement industry and into fitness, it was good getting his business thoughts, one runs a bodybuilding federation and works as a trainer, and one is a college strength coach. All of them have unique perspectives and itā€™s cool hearing them. Itā€™s getting close to the time that I go back to school. I came up with my board study plan yesterday and now I just have to stick to it.

Thought:
I. We ought to gain all we can gain but this it is certain we ought not to do; we ought not to gain money at the expense of life, nor at the expense of our health.
II. Do not throw the precious talent into the sea.
III. Having, First, gained all you can, and, Secondly saved all you can, Then give all you can. - John Wesely

God bless, vigilance
DF

217

1.3.12

WU: dyanmic

WO:
A1: BSS 1 quarter 3 quarter: 80x5x3
A2: Safety squat with chains: 205x8x3
A3: Safety squat machine: up to 505x5
B: hammie complex, total body, partner hammies, GHR
C: abs

Swim

1.4.12

AM:
convo deads: 135x5, 185x5, 225x3, 275x3, 315x3, 365x3, 405x3, 455x3, 500x3

Afternoon:
Towel pull ups: 5x10 30 sec rest
DB incline bench: 80 in one hand 65 in other 5 reps, 100x3 reps
Cable row: 245x9x3
Bench:
Set 1: 305x7, 285x5, 215x5, 165x5
Set 2: 325x3,245x6, 155x6
DB shoulder work
Abs

Diet: been poor because I havenā€™t been eating the past two days.

Comment: Been two pretty weird days. Iā€™ve been shadowing and training with the Dr Iā€™m shadowing. Iā€™ve been doing his workouts and Iā€™m sore as hell. I wanted to see my training parters before I left so I went and did deads. Iā€™m heading back up to Erie on Sunday and Iā€™m glad I got to shadow and see some mentors and friends. Iā€™m going to see Josh Blue tonight so I hope his show is funny. I need to laugh some. Tomorrow is going to be a day where I hang out with my boo and see the family. Iā€™m not sure where Iā€™m at mentally to go back. I checked my weight today and I was down to 215 which was surprising. Over all this break was pretty good. I did a shit ton of running around, but I saw a lot of family and friends. I hope I can kill it this semester and start strong.

Thought: Talent is God given. Be humble. Fame is man-given. Be grateful. Conceit is self-given. Be careful.
John Wooden

Thankful: for getting time with the people in my life

God bless, vigilance
DF

218

1.5.13

WU: push ups with band, jumps, face pull

WO:

OHP: 45x10, 95x10, 135x10x5
Face pulls
Curls: 45x10x4
TRX tris: 20x4

Diet: alright

Thankful: that I made it back to erie safely

Comment: Did this saturday. Went in with my girlfriend and one of my training partners. I was sore in my chest from the workout I did friday. This was not meant to be a hard workout I just wanted to get some OHP volume work in. Iā€™ll be going in tomorrow morning to do my squats that are a part of the schedule. We have class tomorrow and I need to kill it this semester.

Thought: work hard

God bless, vigilance
DF

219

1.7.13

WU: foam, agile 8, jumps, hypers, flexor static

WO:
Squat: 45x10, 135x10, 225x5, 275x3, 315x2, 375x1, 415x1, 395x6, 455x1, 415x6, 475x1, 375x12, 325x20
Step up: 20x15x3
BSS: 20x15x3
Swiss ball crunch: 40x2
Band hyper: 10x3

Diet: yesterday I didnā€™t eat a lot, I had a ton of eggs which was nice.

Comment: back lifting in Erie. Today I felt pretty good. those sets of 20 still kill me but I felt better today. Iā€™m glad Iā€™m settling back in. Iā€™m going to work up to my openers after I finish this program, which is in roughly a week. Iā€™m not sure how mentally ready I am to go back to class, but I just need to get after it.

Thankful: for the ability to be able to train

Thought: The main reason Santa is so jolly is because he knows where all the bad girls live. -George Carlin

God bless, vigilance
DF

220

1.9.13

WU: foam, agile 8, band push up, shoulder shit, band shrug

WO:
Bench: 45x10, 135x10, 185x5, 225x5, 285x6, 335x1, 305x6, 345x1, 265x12
Bent over row: 45x10, 95x10, 135x5, 185x5, 225x6, 295x1, 245x6, 305x1, 225x10
Wide grip lat pull down: 180x15x3
DB OHP: 60x12x3
Wipers: 15x3
Plank: 2x 1min, 30 sec side plank
KB goblet squat: 53x10x2

Diet: yesterday was great during the day and I had some snacks at night which was bs. I need to do better.

Comment: My bench form sucks. I havenā€™t had any forearm issues in weeks and I felt it a little bit today. I probably just need to keep my arms in the correct bar path. Not my best workout today. Iā€™m going to try going up weight next week, but Iā€™m pretty sure itā€™s going to be rough. Iā€™ve been full go the past two days, pretty non stop, it hasnā€™t caught up yet, but my mental endurance is not there yet. On top of the GI system Iā€™ve had to add in board study so that is going to add to my stress for the next 6 months.

Thankful: for clean water

Thought: No enemy is worse than bad advice. -Sophocles

God bless, vigilance
DF