2.14.13
WU: foam, push ups
WO:
Pull ups: 25, 20, 16, 14, 15
Bent over row: 135x10, 225x10x4, 185x10
Shrug: 225x20, 315x20x4
Serrano press: 10x15x2
Swimmers: 10x9x2
Curls: 70x20x4
Face pulls: 57x10x4
Abs
Diet: been good since the the last workout
Comment: Been feeling kind of weird today. Workout felt good, weights felt pretty good. Everything was moving. Didn’t feel like I had any issues anywhere. Ready for class and ready for my boo to come up. Happy valentines day.
Thankful: for a new day and time to work harder
Thought: Sometimes the heart sees what is invisible to the eye. -H. Jackson Brown, Jr.
God bless, vigilance
DF
2.16.13
WU: foam, flexor, jumps, swings
WO:
Squat: 135x10, 255x5, 295x4, 350x3, 385x2, 405x1, 425x1, 450x1
Pause squats: 335x3x3
Deads convo: 225x5, 270x4, 325x3, 380x2, 430x1, 460x1, 475x1, 380x3x2
Hip up: 225x5, 225x10, 315x5
Leg curl: 210x20x2
Yoga
Diet: yesterday was clean, and today has been as well
Comments: Well, today was different. My girlfriend was squatting with me, which ended up being a bad thing. I was squatting from a lower rack position, which changed my set up. Then she messed up my weights and forgot to add a plate when I went over 300. After I unracked it, I immediately put it back. But this seemed to mess up my firing pattern for the rest of the workout and my low back felt off. Deads felt fine. I still haven’t worked my form out on them and it’s starting to bother me. I need to focus on pulling the slack out of the bar. I forget from time to time. I just felt off today.
Thankful: for relaxing after the lift
Thought: Happiness is not something ready made. It comes from your own actions. -Dalai Lama
God bless, vigilance
DF
2.19.13
WU: foam roll
WO:
Bench: 45x15, 135x10, 175x5, 205x4, 240x3, 265x2, 275x1, 295x1, 310x1, 245x17
Incline: 135x10, 195x10x3
Fly: 20x10, 40x20
Push down: 87.5x20x2
Diet: been good through the weekend
COmment: today was alright. I started strong. I felt fast, and I felt like I had good for for all of the bench work. I fatigued quickly. I think it’s because I’m stressed and mentally drained. I’m glad the support work was reduced this week. I need to start focusing on the big three. I’m still excited for the meet. School is really kicking me in the balls right now and I feel like my mojo is reduced. I just need to try to stay positive and take it one step at a time.
thankful: for a good weekend with the boo
Thought: You are never too old to set another goal or to dream a new dream. - C. S. Lewis
God bless, vigilance
DF
2.21.13
WU: foam roll, shoulder mobility
WO:
Pull ups: 24, 21, 20, 16
Bent over row: 135x10, 185x5, 235x10x2, 185x10
Shrugs: 225x20, 315x20x2
Serrano press: 15x10x2
Swimmers: 10x9x2
Straight bar curl: 70x20x2
Face pull: 50x15x2
Diet: I’ve been strict the past couple days
Comment: My pull ups are going up, probably just from doing high reps recently. Everything else felt good. I’m mixed on dropping the sets. I feel alright, but I feel like the volume is so low I struggle mentally. I’m buying in for this meet and I hope it works out in the end.
Thankful: for making it through a shit ton of tests
Thought: Far and away the best prize that life has to offer is the chance to work hard at work worth doing. -
Theodore Roosevelt
God bless, vigilance
DF
2.23.13
WU: foam, dynamic, jumps
WO:
Squat: 45x10, 135x10, 255x5, 295x4, 350x3, 385x2, 410x1, 450x1, 460x1
Pause squats: 360x3x2
Deads convo: 135x5, 225x3, 270x5, 325x4, 380x3, 430x2, 460x1, 475x1, 485x1, 405x3x2
Hip ups: 225x10, 315x10, 275x20
Leg curl: 210x20x2
Yoga
Diet: been on point, didn’t eat enough yesterday though
Comments: Workout was great. I felt good. Only issue I had today was the last squat. I didn’t have a great set up and it translated to the squat. I’m still not wearing a belt and I feel like my core has gotten stronger. I’m hoping to explode when I throw that back on. I’m excited to compete. Yoga was awesome and I feel good all over.
Thankful: for today
Thought: Learn to love yourself and the time you’re given
God bless, vigilance
DF
2.25.13
Bench: 45x10, 135x10, 175x5, 205x4, 240x3, 265x2, 285x1, 310x1, 320x1, 265x15
Incline: 215x10x3
Flys: 45x20
Tri push down: 87.5x20x2
Diet: been eating clean, motivated to lean up and stay around 220 for the next month
Comment: I’m a little delirious right now. Had our endocrine final this morning, didn’t sleep a lot last night, went and trained after the final, and now I’m sitting in lecture. Felt alright, the gym was packed and that was frustrating. I had to move my sessions a day ahead this week. The doctor I interned with this summer got me a spot on the Arnold Medical team. So my weekends shot and I’m doing legs Friday. I’m excited to go home, I love the Arnold atmosphere and I really hope I get to learn a lot and network with the people I’ll be working with.
If you’re going down to Columbus this weekend and you’re unfamiliar with the area, give me any questions you have.
Thankful: making it through another system
Thought:
If you don’t design your own life plan, chances are you’ll fall into someone else’s plan. And guess what they have planned for you? Not much. -Jim Rohn
God bless, vigilance
DF
2.27.13
WU: foam roll
WO:
Pull ups: 30, 20, 18, 16
Barbell rows: 135x10, 235x10x3
Shrugs: 225x10, 325x20x3
Serrano press: 12x10x3
swimmers: 10x9x2
Curls: 70x20x2
Face pull: 57x12x2
Diet: been eating clean and getting a little leaner
Comment: today felt alright. My pull up form is pretty shitty which is why my reps are going up. Everything else felt good. Stress is down, and I’m glad I’ve gotten to get in some pleasure reading
Thankful: for generous people
Thought:
Arnold Week Checklist
- Chest Up, Lats Out, Prepare for takeoff
- If you?re not holding a shaker, you?re wrong
- Increase mirror time from 2 hours a day to 4 hours a day, flex HARD
- Westside, Tapout, or Affliction T-shirt cleaned and pressed
- Start talking louder, louder = tougher, let people know how hard you train
- If you are below 250lbs of solid muscle, wear an XXL long sleeve to look bigger in pictures
- Fashion Tip 2013: Beanies are out, Zumba pants are in
- If you don?t have a tribal tattoo, it?s time to grow up
- Stop showering, the smellier you are the most test you have
- Purchase medals, tell everybody you won the advanced grappling division and you?re an MMA champion
God bless, vigilance
DF
3.1.13
WU: foam, leg swing, dynamic, jumps, flexor
WO:
Squat: 45x10, 135x10, 255x5, 295x4, 350x3, 385x2, 430x1, 450x1, 460x1, 475x1
Pause squat: 385x3
Deads: 135x5, 225x5, 270x5, 325x4, 380x3, 430x2, 475x1, 485x1, 500x1, 430x3
Hip up: 315x10x2
Leg curl: 210x20x2
Diet: I ate wings last night and I feel like shit today. Besides that I’ve been clean
Comment: today was not a great workout. I was pretty rushed and I have not been in a groove for squats or deads. That’s making me nervous. I almost want to come in and work 225 on both of those lifts just to get light reps in to work on form and being consistent. I need to put on my belt next week. Today was rough. I also was talking to a first year who did exercise science Phd work at WVU. Nerd conference in the morning. I’m actually anxious about this weekend because I know I won’t get board study or studying in. I just need to enjoy my experience and learn as much as I can. I need to enjoy my family and girl in the short time that I’ll have with them.
Thankful: for getting through another week.
Thought: Time is the great magnifier in life
God bless, vigilance
DF
3.1.13
WU: foam, leg swing, dynamic, jumps, flexor
WO:
Squat: 45x10, 135x10, 255x5, 295x4, 350x3, 385x2, 430x1, 450x1, 460x1, 475x1
Pause squat: 385x3
Deads: 135x5, 225x5, 270x5, 325x4, 380x3, 430x2, 475x1, 485x1, 500x1, 430x3
Hip up: 315x10x2
Leg curl: 210x20x2
Diet: I ate wings last night and I feel like shit today. Besides that I’ve been clean
Comment: today was not a great workout. I was pretty rushed and I have not been in a groove for squats or deads. That’s making me nervous. I almost want to come in and work 225 on both of those lifts just to get light reps in to work on form and being consistent. I need to put on my belt next week. Today was rough. I also was talking to a first year who did exercise science Phd work at WVU. Nerd conference in the morning. I’m actually anxious about this weekend because I know I won’t get board study or studying in. I just need to enjoy my experience and learn as much as I can. I need to enjoy my family and girl in the short time that I’ll have with them.
Thankful: for getting through another week.
Thought: Time is the great magnifier in life
God bless, vigilance
DF
3.2.13
Went to my mentors house, worked up to 355 on bench, worked on deadlift form, probably not the smartest more but whatever
pull ups: bwx10, 25x5, 70x3, 90x2
3.5.13
WU: quick 6
WO:
Bench: 45x10, 135x8, 175x5, 205x4, 240x3, 265x2, 310x1, 320x1, 330x1, 285x11
Incline bench: 135x10, 205x10x3
DB fly: 30x10, 40x20
Tri push down: 90x20x2
Diet: Not the best and not the worst weekend. I was not clean by any means
Comment: Today felt good. I really just need to work on my arch in order to keep my ass on the bench. So my focus needs to be on my set up. Everything else felt good. I used the quick 6 warm up from defranco and it felt great. I’ll probably start doing that as my upper body warm up and the agile 8 for the warm up on leg days, I’ll throw in my jumps as well. Overall my body is feeling alright just a little mentally fatigued.
Arnold: It ended up being a pretty good experience. I was worried because I wouldn’t be getting any school work in, but I listened to lecture on the drive and that helped relieve some anxiety. I worked with the medical team from 7 AM to about 9PM on saturday. Then I went over to my mentors house and did a quick lift which I was not expecting. It was cool being at the expo from another perspective. I only saw a couple interesting injuries from a forearm that looked like it was bent completely backwards to a torn oblique. Wasn’t the best learning experience, but I met a couple residents from programs I’m interested in. Cool things I saw in general: a 19 year old kid worked up to a 780 raw deadlift, I met Dan Green and he was freakishly thick, saw the lillibridge family and they are probably the most impressive strength family I’ve ever seen. My mentor formulated all of muscle pharms products so I got a lot of supplements from them and got to hang out in their little lounge which was cool. Sunday my girlfriend came with me because she got off work. We didn’t hang around the expo much but saw a lot of pretty cool athletes. My favorite was the table tennis. So all in all it was great experience.
Thankful: for a safe trip that was enjoyable
Thought: Always keep an open mind and a compassionate heart. -Phil Jackson
God bless, vigilance
DF
3.7.13
WU: quick 6
WO:
Pull ups: 33, 24, 17, 15
Rows: 135x10, 185x5, 235x10x3
shrug: 315x20x3
Serrano: 12x10x2
Swimmers: 10x9x2
Curls: 70x20x2
Face pull: 57x15x2
Diet: shitty on Tuesday, clean yesterday. Feeling fat so I need to be strict the next month to stay at 220. I don’t want to have to cut for the meet
Comment: didn’t feel great this morning. I have a test at 10:30 so I’m doing a quick review before then. Stress is pretty high and I think it’s carrying over into my workouts. I was in bed early, I just think I definitely respond poorly to stress and I notice it in my training. I’m going to drop Jiu jitsu a week from Sunday which should help tremendously with my time. I’ll restart when I get into Youngstown for rotations.
Thankful: for a bed to sleep in
Thought: Do not pray for easy lives. Pray to be stronger men. -John F. Kennedy
God bless, vigilance
DF
3.9.13
WU: agile 8, jumps, swings
WO:
Squat: 45x15, 135x10, 225x3, 275x5, 320x4, 375x3, 410x2, 430x1, 460x1, 485x1
Pause: 360x5
Deads: 135x5, 235x5, 290x4, 350x3, 405x2, 465x1, 495x1, 510x1, 405x3
Hip ups: 405x10x2
Yoga
Diet: been pretty clean the past couple days. I still need to check on my weight to make sure I’m on track. I believe that I’m floating around 220, but I need to be sure.
Comment: Today felt great. It was the first week I put my belt on for the singles, everything felt light and fast. Two weeks left in the build up phase. I don’t feel too fatigued right now. I think not using the belt was smart. I’m excited to see how the next two weeks go. I’m really hoping to hit my goal weights at the meet. I worked up to both of my openers this week. I’m thinking of opening with a 460 squat and a 500 pull. They both felt fast and light which is nice.
Thankful: for a beautiful day
Thought: All life is an experiment. The more experiments you make the better.-Ralph Waldo Emerson
God bless, vigilance
DF
3.12.13
WU: quick 6
WO:
Bench: 45x10, 135x10, 190x5, 225x4, 260x3, 285x2, 295x1, 315x1, 335x1, 265x15
Incline: 135x10, 205x10
DB fly: 40x20
Tri push down: 95x20
Diet: over the weekend it was absolute dog shit. Weighed in this morning at 225 even. I need to be clean over the next month and I would like to lean up a little as well.
Comment: Well these workouts have gotten much shorter. I don’t leave feeling super awesome but I’m still hitting the weights alright. I unfortunatley wish there were more reps with the heavier weight just to maintain form. But it is what it is and I need to stick to the program. Form felt shakey. Paused every bench rep. It’s getting close to the meet and I’m excited. Class is kicking me in the balls, but it’s all good.
Thankful: for friends
Thought: Life is what happens while you are busy making other plans. -John Lennon
God bless, vigilance
DF
3.14.13
WU: quick 6
WO:
Pull ups: 30, 20
Bent over row: 135x10, 185x5, 235x10x2
Shrug: 225x20, 335x20
Serrano press: 15x10x2
Swimmers: 10x9x2
DB curl: 35x20x2
Face pull 60x15x2
Diet: been clean trying to lean up.
Comment: today was quick. In and out. I was dead this morning but I felt alright while training. I’ve been doing mobility wod and it feels awesome on my hips. I need to have a great work day today. I’m excited because I’m about 3 weeks out from my meet.
Thankful: for those who ask how I’m doing throughout the day
Thought: Action is the real measure of intelligence. -Napoleon Hill
God bless, vigilance
DF
3.16.13
WU: agile 8, jumps, swings
WO:
Squat: 45x15, 135x10, 225x3, 275x5, 320x4, 375x3, 415x2, 440x1, 485x1, 495x1
Pause: 385x5
Deads: 225x5, 290x5, 350x4, 405x3, 465x2, 495x1, 510x1, 525x1, 435x3
Hip ups: 435x10x2
Standing Abs: 115x30x3
Yoga
Diet: been clean the past couple days. Need to stay clean the next three weeks.
Comment: I had my last Jiu Jitsu class until I take my boards at the end of May. That made me sad because it was my escape from everything being owned by the school. It helps because I can strictly focus on the meet for the last 3 weeks leading up to it. I’ll probably go crazy but whatever. My stress is building and I’m going to reevaluate my plan leading up to boards. I’m contemplating lowering my meet goal weights to 535, 380, and 565. I think I’ll be able to crush next week which is the last heavy day I have until my meet which will be nice. I’m looking forward to the meet and I think it will be fun. I always feel great after my Saturday work. It will be nice to finish these next couple weeks out strong and then take it easy from there. I was pissed my video recorder was dead again. I charged it fully this week and I guess I hit the power button. This pissed me off because I wanted to check depth and form. I really need to have that ready to go next week. The belt was more loose today which was a nice feeling, knowing my belly’s going down.
Thankful: my girlfriend made it out here safely and I’m glad she was there to check out my form and depth today
Thought: Know how to live the time that is given you. -Dario Fo
God bless, vigilance
DF
nice workouts! What program are you doing? or if you arent doing some specific program, what are the principles of your training?
[quote]DynamiteHands wrote:
nice workouts! What program are you doing? or if you arent doing some specific program, what are the principles of your training?[/quote]
Thank you, I’m currently doing Paul Carter’s Strong 15 program, “the Man Maker.” It’s a strength peaking program. I’m using it to do a PL meet on April 6th. This is a 9 week program broken down into 3, 3 week blocks. Each block you reduce the accessory work and increase the percentages of the main movements. The only time you get over 90% of your main movements (squat, bench, deads) is the last block. If you really like the program you can get Mr. Carter’s ebook from amazon or liftrunbang.com, they’re like 10 bucks each. He has two books, Strength life legacy and 365. I got this program from 365. I hope this helps. Please let me know if you have more questions.
3.19.13
WU: quick 6
Bench: 45x10, 135x8, 190x5, 225x4, 260x3, 285x2, 305x1, 335x1, 340x1, 285x13
Incline: 135x10, 225x8
Fly: 45x20
Tri: 93x20
Diet: been clean, weighed in at 223
Comment: today felt great, I paused everything but the rep set. Form felt a lot better. The 340 was super clean and felt smooth. I feel good going into the last week of training before the meet. I just need to stay focused and healthy. Need to have some awesome study days this week.
Thankful: for knowing how to make omelettes
Thought: Change your thoughts and you change your world.-Norman Vincent Peale
God bless, vigilance
DF
3.21.13
WU: quick 6
WO:
Pull ups: 20, 15
Bent over rows: 135x10, 185x10, 245x10x2
Shrugs: 225x20, 335x20
Serrano press: 15x10x2
Swimmers: 10x9x2
Curls: 70x20x2
Face pulls: 60x15x2
Diet: At some crap last night and felt heavy today.
Comment: today felt alright. On the pull ups I did them slow and controlled and it dropped my reps substantially but I felt like I hit my lats harder. Everything else felt good. I have a test tomorrow that’s stressing me out right now, but I just need to do what I can and crush it. It opens up my weekend to have a ton of board study time which is much needed. I’m looking forward to taking care of business.
Thankful: For time to master concepts
Thought: Don’t confuse difficult with impossible- Martin Rooney
God bless, vigilance
DF
3.23.13
WU: agile 8
WO:
Squat: 45x15, 135x10, 225x5, 270x5, 315x4, 365x3, 405x2, 455x1, 470x1, 480x1, 500x1
Pause squat: 405x3
Deads convo: 225x5, 285x5, 340x4, 395x3, 450x2, 495x1, 510x1, 525x1
Standing abs
Going to yoga meow
Diet: been following my rules. Belt was loose as hell which is a good sign.
Comments: well today was interesting. I planned on training at the gym of the guy who’s running the meet. The guy I’ve been lifting with tells me his parents are coming in to help him work on his house so we needed to train at 7:30. Get to the gym at 7:30 and it doesn’t open til 9. Of course he wasn’t there yet so I call him and tell him to meet me at the normal place. With the test yesterday I haven’t slept a lot so I wasn’t in the best mood. The squats went well and everything went smooth. The deads not so much. My deadlift form sucks ass and this lift is pissing me off. I hit everything, but the 525 was a grinder. Today was my last heavy training day before the meet. Probably for the best. It’s frustrating because I don’t feel like my deads have improved at all over the course of these 10 weeks. At the meet I plan on going squat: 455, 500, 535: bench: 310, 340, 370-380: dead: 500, 535-545, 560-570. Goal number one is to get a total. I feel as though I’ve planned conservative enough to smoke all my openers. I can hit all of them for and easy triple or more. Now I just need to have a perfect diet for the next two weeks. Get proper rest. And walk a lot.
Thankful: for making it through another system
Thought: We all want progress, but if you’re on the wrong road, progress means doing an about-turn and walking back to the right road; in that case, the man who turns back soonest is the most progressive.
C. S. Lewis
God bless, vigilance
DF