Vanilla Gorilla Log

Training Training Logs
221

1.11.13

WU: foam, agile 8, jumps

WO:
Deads convo: 135x10x2, 225x5, 275x5, 315x3, 365x2, 405x2, 415x6, 475x1, 435x6, 510x1, 405x10, 365x15
DB RDL: 100x15x3
DB lunge: 40x15x3
Good morning: 225x10x2
Incline crunch: 20x2
Plank: 1 minx2

Diet: yesterday was shit. I went out and got some more veggies because I ran out. I had mac and cheese and hot dogs for dinner and it tasted awesome, but I know I’m going to have diarrhea.

Comment: My grip is weak as shit. Pulls didn’t feel awesome. I started doing 200 KB swings a day on Tuesday and my hammies are not used to this yet. I got the weight I was supposed to hit but I still haven’t found my dead groove yet. This week has been very draining. We’ve had 35 lecture hours and I’ve been studying for boards on top of all of it. I need to stay on top of my work this weekend and stay focused. I need to work on relaxing because I’m not destressing through lifting or jiu jitsu. I feel like I remain focused through both of those activities and I haven’t had much mindless time.

Thankful for support from my boo

Thought: I hated every minute of training, but I said, 'Don’t quit. Suffer now and live the rest of your life as a champion. - Muhammad Ali

God bless, vigilance
DF

222

1.12.13

WU: foam roll

WO:
OHP: 45x10, 95x5, 115x5, 135x5, 160x6, 185x1, 165x6, 205x1, 140x10
Pull up (first two with towels): 10x4
DB bench: 85x15x4
Wide grip lat pull down: 160x10x3
Push ups: 25x3
Plank: 1 min x2
Hanging wipers: 10x2
Hex bar farmers walk: 315x60 yards x 3

Diet: yesterday I did pretty well. I don’t recall anything shitty

Comment: My forearms were on fire today. I didn’t feel very strong on the overhead press. I used some leg drive for the 205. My hands are pretty torn up from doing the KB swings, the deads yesterday then the farmers today. I got a little extra sleep last night and I think that helped me a little. I need to have a great study weekend, which starts with today. I think I have a week left of this program then I move on to my meet prep. I’m excited to start that and I look forward to seeing how it turns out. Right now I’m thinking I’m going to follow Paul Carter’s 365 for the entire year and see how it goes. This includes the diet.

Thankful: for those who’ve figured out stuff before me and taught it to the rest of us

Thought: If you wish to forget anything on the spot, make a note that this thing is to be remembered. -Edgar Allan Poe

God bless, vigilance
DF

223

1.14.13

WU: foam, agile, jumps

WO:
Squat: 45x10, 135x10, 185x5, 225x5, 275x3, 315x3, 365x2, 405x1, 435x1, 405x6, 460x1, 425x6, 475x1, 395x10, 315x20
Step ups: bw 15x2
Went and played basketball

Diet: yesterday was alright. today was alright. just kinda making it through until I get my check then I’m going to follow the 365 diet as is for a year.

Comment: today was pretty shitty. We had our first test of the semester this morning and I didn’t get any rest in after that and class. Went in and I felt very fast throughout the 6,1 sets. I had to pull myself down into the bottom position of the squat so my groove was off today. My right side was feeling off so I didn’t hit the accessory work afterwards. I just went down and played some basketball. I felt tight while lifting probably due to sitting on my ass studying so much. I’m ready to get into meet prep. I’m going to deload after Saturday and then Start my ten week cycle the following Saturday. The reason I’m doing that is so I can do the man maker template and it gives me more time to train on those Saturdays.

Thankful: for making it through another test.

Thought: Time is natures way of keeping everything from happening at once

God bless, vigilance
DF

224

1.16.13

WU: foam roll, push ups

WO:
Bench: 45x10, 135x5, 185x5, 225x3, 275x2, 315x1, 295x6, 340x1, 310x6, 350x1, 275x10
Bent over row: 95x10, 135x5, 165x5, 185x5, 235x6, 295x1, 245x6, 305x1, 225x10
DB OHP: 60x13, 55x12x2
Wide grip cable row: 180x15x3
Wipers: 10x2
Plank: 1min x 2

Diet: yesterday was shitty. I think I’m using the I start the LRB diet in a week to eat shit as an excuse which is stupid. My girlfriend is coming today which means I’ll be eating clean until she leaves, and that should help.

Comment: today was alright. I had trouble getting up. I’ve been more and more tired lately. I need to stick to my study plan and I’ll be alright. My form has been pretty shitty so I’m happy I’ll be deloading next week. When I come back the weight should be lighter which will allow me to pretty much reset. Hopefully class goes well today.

Thankful: my girlfriend had her nursing boards yesterday. I’m glad she got through them.

Thought: your life matters

God bless, vigilance
DF

225

1.18.13

WU: foam, agile 8, jumps

WO:
Deads: 135x10, 225x5, 275x5, 315x3, 365x2, 405x1, 455x1, 425x6, 490x1, 445x6, 520x1, 405x11, 365x14
RDL: 315x10, 275x10
Lunges: 40x10x2
GM: 135x10, 185x10x2
Incline med ball crunch: 12x20x2
Plank: 1min x 2

Diet: yesterday was good except for dinner, my boo and I made some homemade pizzas. her mistake, they were awesome, but I was farting the entire night, and now I’m constipated.

Comment: I was in a pretty weird mood this morning. The intensity was alright, just different because I was pretty much training by myself. The weights seemed alright. The high rep deads crushed me and that was pretty frustrating. I feel like I should be getting that 365 for 20 reps and I’m not even getting 15. I just need to get stronger. After tomorrow I’m deloading for a week leading up to my meet prep.

Thankful: for parents that always supported me

Thought: Good people do not need laws to tell them to act responsibly, while bad people will find a way around the laws. -Plato

God bless, vigilance
DF

226

1.19.13

WU: foam roll

OHP: 45x10, 135x5, 160x6, 185x1, 165x6, 205x1, 145x12
Pull ups: bw x 10x3
Single arm DB bench: 90x15x3
wide grip cable pull down: 220x10x3
Push ups: 20x3
cable rows mixed grip: 120x9x2
Hex bar farmers: 315x40m, 405x20m

Diet: pretty shitty. had our sensitive patient workshop this morning for 7 hours. and they gave us shit food there.

Comment: today I felt a lot better on the OHP. I kept the weights the same as last week and I felt a lot more stable. I’m done with this little block. Now I’m going to deload for the week and start up my meet prep next Saturday. I’m pretty excited to get after that. I’m glad I’ll get my first total and have a base to build off of. I’m very happy it’s a long weekend. I have a lot of studying to do and I need to get a lot done, but I can do it at a little more of a relaxed pace. I just want to enjoying having my boo out here. Go bucks tonight.

Thankful: for those who are willing to teach

Thought: You know an odd feeling? Sitting on the toilet eating a chocolate candy bar. -George Carlin

God bless, vigilance
DF

227

1.20.13

KB swings: 8 sets of 30 with 24kg
Goblet squats: 4 sets of 10
Walk

Diet: it’s been better since yesterday. pretty clean so far today.

Comment: today was just an active recovery day. usually don’t even put these on here, but I double posted my log so I’m just putting this one over the reposted one

thankful: for knowing how to read

Thought: be thankful for the little things

God bless, vigilance
DF

228

1.21.12

deload week

WU: foam, dynamic

WO:
Front squat: 45x10, 95x5, 135x5, 185x5x2, 205x5x5
KB swing: 24kg x 30x6
DB shoulder work 15x45x3
Straight bar curl: 40x50x3
tri push down: 45x60x3

diet: been good, eating pretty clean, looking a little leaner, starting to think I look skinny which I don’t like. Still weighting 220

comment: I’ll probably be doing light work like this the whole week. probably just a light DB press on wednesday. still looking forward to this weekend. glad there’s no class today. Have a test tomorrow so I’ll be studying the whole day. We already have over 6 inches of snow up here, so I’d say it’s been my first lake effect experience.

thankful: for renegades like MLK

Thought: ?The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands in times of challenge and controversy - Martin Luther King Jr.

God bless, vigilance
DF

229

1.22.13

deload

WU: foam, ran a lap

WO:
Clean and press: barx10, 95x10, 135x5, 185x5x6
DB incline bench: 65x10x4
DB Goblet squat: 100x10x3
TRX Row: 10x3

Walk

Diet: been pretty good. I’m about to go out to dinner though.

Comment: pretty casual, just did some light work. Had a test today. I’m pretty exhausted. Doing some light studying tonight and that’s it.

Thankful: finding someone to go through life with

Thought: The truth is you don’t know what is going to happen tomorrow. Life is a crazy ride, and nothing is guaranteed.- Eminem

God bless, vigilance
DF

230

1.24.13

Deload
WU: foam, dynamic, jumps

WO:
Front squat: 95x10, 135x5, 185x5, 205x5, 225x5x5, 185x8
KB swings: 53x30x4
DB cross: 15x10x4
TRX split squat: 15x3
Rear delt machine: 120x10x3
Hammie curls: 160x10x3
Curls, tris

Diet: pretty shitty, I got chipotle last night to celebrate loan check day, typically diarrhea today

Comment: I’m getting excited to start the meet prep. I’ve liked doing the lower weight to get some blood moving. This helps my right hip flexor which is a little bitch. The front squats piss me off because I’m so bad at them. I guess my upper back is weak because the bar always starts sliding down my arms. I need to work on these. The split squats felt great on my flexor.

Thankful: for heat

Thought: As you get older you have more respect and empathy for your parents. Now I have a great relationship with both of them. -Hugh Jackman

God bless, vigilance
DF

231

1936×2592 865 KB

1.25.13

Incline Press: 45x10, 135x5, 185x5x5
TRX row: 20x4
Face pulls: 20x4
DB rows: 100x15x3
Push ups: 40x3
KB swing: 53x30

1.26.13

WU: foam, agile 8, leg swings, jumps, hip ups

WO:
Squat: 45x20, 135x10, 185x5, 235x5, 275x4, 320x3, 350x2, 365x1, 390x1, 410x1
Pause squats (3 count): 305x5x2
Deads convo: 135x5, 200x5, 250x4, 295x3, 345x2, 395x1, 420x1, 435x1, 345x3x3
Leg curl: 175x20x4
Standing abs: 100x a lot
Yoga

Diet: good, yesterday I had some drinks with dinner and ate a shit ton of hibatchi

Comment: I’m very excited. Started LRB 365, and I also started my meet prep. I signed up for the meet, and I’m about 10 weeks out. Today was day one of training. I’m currently weighing 221 which sucks because the guy recommended not cutting down to 198. But it will be a fairly easy cut to make 220. I’m really hoping that this program kicks ass, I’m buying in. I’m praying that I stay healthy and that I can get a good total by meet time. It was motivating training for a meet today. I’m putting a picture up to note the start of the program and we’ll see how my body changes with time.

Thankful: for something to look forward to

Thought: Always be yourself, express yourself, have faith in yourself, do not go out and look for a successful personality and duplicate it. -Bruce Lee

God bless, vigilance
DF

232

1.29.13

WU: foam roll, shoulder mobility

WO:
Bench: 45x10, 135x10, 160x5, 190x4, 220x3, 242x2, 250x1, 270x1, 285x1, 225x23
Incline bench: 135x5, 185x10x5
Flat bench fly: 35x10, 45x10, 50x10
Tri push down: 75x20x4

Diet: yesterday was clean, this weekend was up and down.

Comment: I’m struggling with the fact that I only train 3x a week. I’m used to a minimum of 4x so this has been a bit of a mental adjustment. The weight felt alright. I’m pausing like crazy on the bench on the singles. The last rep set felt pretty good. I’m not sure if I’ve ever gone above 20 with 225. I was shooting for 25 but I fatigued like crazy. The incline was tough. My energy was pretty good. I’ve been tired because we had a test yesterday, and we have another one on Friday. The stress from that has been pretty draining. I really am hoping this program works out well.

Thankful: for good friends

Thought: Believe you can and you’re halfway there. -Theodore Roosevelt

God bless, vigilance
DF

233

1.30.13
Barbell complex
Walk

1.31.13

WU: foam, run 400m, jumps, swings, shoulder mobility

WO:
Pull ups: 17,15,14, 13, 10
Bent over row: 135x5, 185x5, 225x10x4
Shrug: 135x20, 185x20, 225x20, 275x20x3
Straight bar curl: 70x20x4
Face pull: 60x10x4
Standing abs: 120x50

Diet: yesterday was good, I was craving food though

Comment: Today was alright. I’m mentally struggling with this program still. I went in yesterday and did a quick barbell complex. I’m pretty sure I have an exercise addiction because I feel so shitty when I go multiple days a week without training. Today the weight was alright. I’m glad this pull up series is in here because I haven’t done higher rep sets in a while. I should be doing over 20, but I’ll get there in a couple weeks. I’m looking forward to Saturday and leg training again. Going to be a stressful couple days with the test tomorrow.

Thankful: my brother and sister are relatively healthy

Thought: Nobody cares how much you know, until they know how much you care. -Theodore Roosevelt

God bless, vigilance
DF

234

2.2.13

WU: run 400m, jumps, flexor, swings

WO:
Squat: 135x10, 185x5, 235x5, 270x4, 320x3, 350x2, 375x1, 410x1, 420x1
Pause squat 3 count: 335x5x2
Dead convo: 135x5, 245x5, 295x4, 345x3, 395x2, 420x1, 435x1, 445x1, 370x3x3
Leg curl: 200x20x4

Diet: yesterday my diet was shitty. had the test in the afternoon. grabbed a chipotle to celebrate then had lasagna when I got back to columbus.

Comments: pretty weird workout. I made the mistake of having coffee before I worked out and the extra caffine on an empty stomach made me feel nauseous. Weight felt light except on the last single for squats, for some dumbass reason, I leaned too far forward and almost fell on my face. I was using a different bar today and had a higher bar position which was probably what caused it, I was just pissed. I’m don’t know how I feel about the plan, but I’m still following it hoping that it works out in the end. I’m glad I’m home and can somewhat relax while I’m here.

Thankful: for a safe trip and seeing family

Thought: If you could kick the person in the pants responsible for most of your trouble, you wouldn’t sit for a month. - Theodore Roosevelt

God bless, vigilance
DF

235

2.5.13

WU: foam, run 400m, jumps, push ups

WO:
Bench: 45x10, 135x10, 160x5, 190x4, 220x3, 245x2, 260x1, 285x1, 290x1, 245x19
Incline bench: 135x10, 195x10x5
DB fly: 40x20x2
Tri- push down: 80x20x2, 75x20x2

Diet: This weekend my diet was really shittty. Yesterday my diet was great. Need to get a little leaner.

Comment: Today felt really good. I paused all the sets except for the last one. They felt very fast which was nice. The accessory work felt really good. Started to get a little anxiety about school yesterday. I just need to keep grinding and stay mentally strong.

Thankful: my girl is starting her new job today

Thought: I wish to preach, not the doctrine of ignoble ease, but the doctrine of the strenuous life. -Theodore Roosevelt

God bless, vigilance
DF

236

2.5.13

WU: foam, run 400m, jumps, push ups

WO:
Bench: 45x10, 135x10, 160x5, 190x4, 220x3, 245x2, 260x1, 285x1, 290x1, 245x19
Incline bench: 135x10, 195x10x5
DB fly: 40x20x2
Tri- push down: 80x20x2, 75x20x2

Diet: This weekend my diet was really shittty. Yesterday my diet was great. Need to get a little leaner.

Comment: Today felt really good. I paused all the sets except for the last one. They felt very fast which was nice. The accessory work felt really good. Started to get a little anxiety about school yesterday. I just need to keep grinding and stay mentally strong.

Thankful: my girl is starting her new job today

Thought: I wish to preach, not the doctrine of ignoble ease, but the doctrine of the strenuous life. -Theodore Roosevelt

God bless, vigilance
DF

237

2.7.13

WU: foam, flexor, push ups

WO:
Pull ups: 21, 16, 16, 14, 11
Rows: 135x10, 205x10, 225x10x3, 155x10
Shrugs: 225x20, 295x20x4, 225x20
Serrano press: 10x10x2
Swimmers: 10x9x2
Straight bar curl: 70x20x4
Face pulls: 50x10x4
Abs

Diet: yesterday it was clean

Comments: today I felt better. I got more reps than last week which was nice. I don’t feel as great leaving this workout compared to the bench and leg day. I have a long day of class ahead and I hope it goes well. My focus was down yesterday and I hope I can do a better job with that today. Stress is pretty high right now.

Thankful: The ability to follow my passion

Thought: Every saint has a past and every sinner has a future. -Oscar Wilde

God bless, vigilance
DF

238

2.7.13

WU: foam, flexor, push ups

WO:
Pull ups: 21, 16, 16, 14, 11
Rows: 135x10, 205x10, 225x10x3, 155x10
Shrugs: 225x20, 295x20x4, 225x20
Serrano press: 10x10x2
Swimmers: 10x9x2
Straight bar curl: 70x20x4
Face pulls: 50x10x4
Abs

Diet: yesterday it was clean

Comments: today I felt better. I got more reps than last week which was nice. I don’t feel as great leaving this workout compared to the bench and leg day. I have a long day of class ahead and I hope it goes well. My focus was down yesterday and I hope I can do a better job with that today. Stress is pretty high right now.

Thankful: The ability to follow my passion

Thought: Every saint has a past and every sinner has a future. -Oscar Wilde

God bless, vigilance
DF

239

2.9.13

WU: foam, flexors, jumps, swings, hip ups, bw squats

WO:
Squat: 45x10, 135x10, 235x5, 270x4, 320x3, 350x2, 410x1, 420x1, 435x1
Pause squats: 350x3x2
Deads: 135x6, 245x5, 295x4, 345x3, 395x2, 435x1, 445x1, 460x1, 395x3x2
Leg curl: 205x20x4
Abs and hip ups

Diet: pretty shitty last night, buddy came up from shitsburg and we got some wings

Comment: felt great today, everything was fast, and I felt good when I was done. Only issue was I tried a new grip on the deads today and I tore a callous which was just annoying. I’m excited to see how this program turns out and I’m excited to see how I can do at the meet. I have a ton of studying to do today and tomorrow.

Thankful: for those who give us hope

Thought: Do your best, and let God do the rest - Dr. Ben Carson

God bless, vigilance
DF

240

2.12.13

WU: foam, push ups

WO:
Bench: 45x10, 135x10, 160x5, 190x4, 220x3, 240x2, 285x1, 290x1, 300x1, 260x16
Incline: 195x10x5
Flat fly: 40x20x2
Tri push down: 80x30x4

Diet: pretty good this weekend

Comment: Today felt pretty good. I think the bench is going the biggest question I have right now. I’ve really been working on getting my set up right. I don’t feel great on that. I’ve been pausing like crazy on every rep except for the last set. I felt good and I’m hoping that I can stay healthy and just get strong over the next six weeks. My stress is still pretty high. It’s going to be a busy week and I hope I can just stay mentally strong. I need to keep working on letting go of what I can’t control. Lent starts tomorrow and I hope I can push myself to be a better person through that season.

Thankful: For the ability to read

Thought: There is no substitute for hard work. -Thomas A. Edison

God bless, vigilance
DF