Vanilla Gorilla Log

Training Training Logs
21

2/2/12

WU:
Foam roll, squat jumps 3x5, static flexor, dynamic

WO:
Clean and press: 45x3, 95x3, 135x3, 185x3x6
Bench deload: 45x10, 165x5, 195x5, 235x5
green band box with foam: 45x2, 135x2, 225x2x9
Bent over bb row: 225x10x2, 225x15
Superset:
DB JM press: 65x10x3
45 degree hyper: 35x10x3, then bwx 10x3
standing abs: 100x30x3

Mood and comments: switching accessory to the boring but big 3 month challenge on saturday. I’m looking forward to it. my back is still strained or something. I need to study my ass off tonight. todays test went well. My jet fighter bald eagle america kicks ass t-shirt just came in, i’m pumped.

Thought: don’t brag and check out the song “young mooglys” on itunes

If anyone actually reads this log and they have suggestions please throw them out there

God bless, vigilant
DF

22

2/4/12

WU: Foam roll, squat jumps 3x5, dynamic, flexor

WO:
High pull: 135x5, 185x3, 205x3, 235x3, 255x3x2
Squats: 155x5, 195x5, 225x5, 265x3, 285x5, 330x5, 375x5
deads sumo: 275x10x5
hanging leg raise: bw x 10x5
45 degree hype: bwx10x4

Mood and comments: I think I’ve forgotten how to squat. Form feels like shit, weight feels like shit. I think I just need to train heavier more frequently. I like this big but boring, but I’m out of shape.

Thought of the day: take a multivitamin

God Bless, vigilant
DF

23

2/6/12

No gi jiu jitsu

2/7/12

WU:
Foam roll, static flexor, dynamic

WO:
Snatch: 95x3, 115x3, 135x3, 155x3, 175x2, 185x1x2
Deads (convo): 205x5, 265x5, 305x3, 330x5, 380x5, 430x5
Squat: 245x5x10
Ab wheel superset with leg raise: 20x5

Mood: stressed, exam thrusday and friday. I have a lot more studying to do and hours to put in. The test monday went alright. the deads weren’t bad, I didn’t like stopping at 5 reps but I’m going to try to stick to a program. the squats were more taxing on my cardio than strength. I like this program and the higher volume on main lifts. It could get a little weird as time goes on. during the first set of squats i almost shit my pants.

Thought: if your not positive you know the answer keep your mouth closed

god bless, vigilant
DF

24

2/9/12

WU:
Foam roll, static flexor, dynamic, squat jumps

WO:
Clean and press: 45x3, 95x3, 135x3, 185x3, 205x3, 225x3, 235x2
Bench: 135x5, 170x5, 205x3, 220x5, 250x5, 285x5
OH press (50% TM): 45x10, 95x10x5
DB row: 100x12x5
Skull crush: 80x10, 90x10, 100x12x2
Scarecrow: 20x10x3
Standing DB curl: 45x10x3

Mood: feel alright. i’m glad i got to workout it was a nice study break. I’m ready for the weekend. Get to see some family. need to put in a lot more hours studying for the test tomorrow. Clean and press felt a little better today.

Thought: work on your weaknesses

God bless, vigilant
DF

25

2/11/12

WU:
Foam roll

WO:
High Pull: 135x3, 185x3, 225x3, 275x3
Squat: 135x5, 185x5, 230x5, 275x3, 315x3, 360x3, 405x3
Deads Sumo: 135x5, 225x5, 275x10x5

Comments: did well on my tests, got sleep finally, squats felt light for the first time in a long time felt like I could have hit 405 for 10. Got my white coat today.

Thought: spend quality time with those that you love

God bless, vigilant
DF

26

2/12/12

wu:
foam roll, dynamic warm up, flexor static

WO:
Overhead press: 75x5, 90x5, 105x3, 120x3, 140x3, 155x3
Bench: 135x10, 195x10x5
pull ups: bw x 10x5, bwx7
Face pull: 75x12x4
Push downs: 75x20x4
Seated curls: 35x12x4

Mood: felt pretty good today. The weight felt light all around.

Thought: thank people for their help

God bless, vigilant
DF

27

2/14/12

WU:
Foam roll, dynamic, jump squats, static flexor

WO:
Snatch: 45x3, 95x3, 135x3, 155x3, 175x2, 135x5
Dead convo: 205x5, 255x5, 305x3, 355x3, 405x3, 450x3
Squat: 135x5, 185x5, 255x10x5
Scorpion crunch: bw x10x5
Ab wheel: bwx10x5

Comments: I need to start just doing max reps on the 5/3/1 movements. I feel like I should be pushing those lifts harder than it was recommended. I had a shitty workout today, I just felt like shit all around. I got through everything I was supposed to, but it crushed me. My weights up to 235 and I think it’s time to shed some extra pounds. I’m going to start doing some sprints after weight training days.

Thought: If you love someone you are willing to give up everything for them

God bless, Vigilant
DF

28

2/16/12
WU: foam roll, dynamic, flexor static

WO:
Clean and press: 45x3, 135x3, 185x3, 205x3, 225x3x2
Bench: 135x5, 175x5, 205x3, 235x3, 275x3, 305x6
OH press: 45x10, 105x10x5
DB Row: 100x13x5
Skullcrush: 100x10x4
Standing straight bar curl: 90x10x3
rhomboid bent over thing: 25x10x3

6 fast runs and walked a mile

Comments: felt tired all day, long lecture day today. workout went well number wise, which surprised me. didn’t sleep well last night. feel kind of detached. need to clean up the diet and increase water intake. I started using my big bottle again.

Thought: listen to good music and wash your hands after you shit

God bless, vigilant
DF

29

2/17/12
Walked for an hour with weight vest
Hot tub

2/18/12

WU:
Foam roll, dynamic, jump squats, flexor static

WO:
High Pull: 135x3, 185x3, 225x3, 275x3, 225x3
Squat: 135x5, 185x5, 235x5, 275x3, 340x5, 385x3, 425x3
Deads sumo: 315x10x5
Hanging leg raise: bw x 10x5

Comments: I don’t feel as ready to go on Saturday mornings and it felt the same way today. However I felt good with all the numbers. I felt stronger today. Same thing happened Thursday, I didn’t feel strong or ready to go, but the weight felt better than it has in a long time. Can’t really complain about that. I’m feeling a lot more content with this program than the last one I was doing. I like having the volume and the max effort movements. When I was doing the dynamic box squats two days before the max squat my numbers were straight up piss. It makes sense because Louie Simmons always says do dynamic work 72 hours before max effort work. Saw the Denzel movie last night and it was good.

Thought: Give hope to the hopeless, and there’s a difference between recovering and being lazy

God bless, vigilant
DF

30

2/19/12

WU:
Foam roll

WO:
OH Press: 45x10, 75x5, 90x5, 105x3, 130x5, 150x3, 165x4
Bench: 135x5, 205x10x5
Pull ups: bw x 10x 5, bwx8
Face pull: 85x12x3
Tri push down: 85x22x3
seated curls: 35x12x3

Comments: everything felt fine. I need to learn how to breathe while doing overhead press. I feel like I’m about to pass out every time I do it.

Thought: Focus on what you can control

God bless, Vigilant
DF

31

Great long brother! love the quotes!

Here are a couple of book’s you would probably enjoy

“The book of five rings” by Miyamoto Musashi

“The only thing worth dying for” Eric Blemm

I’m studying for my CSCS also…how is that going for you?

Keep killing it!

“The harder the conflict, the more glorious the triumph. What we obtain too cheap, we esteem too lightly; it is dearness only that gives everything its value. I love the man that can smile in trouble, that can gather strength from distress and grow brave by reflection. Tis the business of little minds to shrink; but he whose heart is firm, and whose conscience approves his conduct, will pursue his principles unto death.”

  • Thomas Paine

-Coach

32

Coach: I appreciate the kind words. I’ll pick up those books, I just finished Forrest Griffin’s “Got Fight?” It was hilarious. I needed it after reading the Road. I’ve been slacking on the CSCS studying. Schools been rough, so I figured I’d do more hardcore studying in May once this semester’s over. The main reason I’m looking to get that certification is because I’ve realized that unless you’ve accomplished something great or gotten a degree/certification it’s much more difficult to do anything. I would like to develop a web based workout database for physicians because the background in exercise science in the medical field is virtually non-existent. By coming up with easy to read diets, grocery lists, gym locations, and non-bullshit exercise routines maybe the medical field will shift towards preventative care. I wish you the best and your comments are well appreciated. I’m always looking for books and info.

2/19/12
Gi Jiu Jitsu

2/20/12
Hour deep tissue massage (lady took my soul today)
No Gi jiujitsu

Comments: best massage I’ve ever had. This lady put me through hell and I appreciated every minute of her elbow crushing me. I was an idiot and ate nachos before going to jiu jitsu today.

Thought: As a good American, you should have a smile on your face and kind words for everyone you meet. As well as a plan to kill them. - Forrest Griffin

God bless, Vigilant
DF

33

2/21/12

WU:
Foam roll, dynamic, squat jumps, flexor static

WO:
Hang Snatch: 95x3, 135x3, 155x3, 175x2x3, 135x5
Deads convo: 135x5, 205x5, 255x5, 305x3, 380x5, 425x3, 480x3 then threw on straps and did 3 more
Squat: 135x5, 185x5, 275x10x5
Ab wheel and leg raises: 5x10

Comments: today’s lift went ok. Grip was going out on the deads so I put straps on. Kinda was annoying but I wanted to keep going even if my grip is too weak. The squats sucked. I don’t think I’ve ever done that kind of volume. Squats are by far the most taxing out of any of the major lifts.

Thoughts: double standards are not good the vast majority of the time. if you have a sense of entitlement you’re probably an asshole. here’s the reason I say this, some nerd coward went to a superior saying they were offended because a clinician put something political in their lecture. if you have a problem with something someone says tell them to their face, don’t be a pussy rat narc coward, and you better be able to back your own opinion with facts. if you are incapable of articulating a point you obviously don’t understand something well enough to present an argument. think about what you would like to say, do research, write shit down, then present an argument. if you feel like something is wrong with a statement question the person who made the statement and have them show the logic behind their statement.

“There are three kinds of people: dicks, pussies and assholes. Pussies think everyone can get along and dicks, reckless and arrogant they are, just want to fuck all the time without thinking it through. But then, you got your asshole who wants to shit all over everything. So pussies may get mad at dicks once in awhile because pussies get fucked by dicks. Pussies may think they can deal with assholes their way, but the only thing that can fuck an asshole is a dick with some balls. The problem with dicks is that sometimes they fuck too much or fuck when it isn’t appropriate. And it takes a pussy to show them that but sometimes pussies get so full of shit that they become assholes themselves because pussies are an inch and a half away from assholes.
If dicks weren’t allowed to fuck assholes, we’re going to have our dicks and pussies all covered in shit” Team America World police

God bless, Vigilant
DF

34

2/22/12
No gi jiujitsu

2/23/12

WU: foam roll, dynamic, flexor static

WO:
Clean and press: 95x3, 135x3, 185x3, 205x3, 225x2x3, 225x4
Bench: 135x5, 155x5, 175x5, 205x3, 255x5, 285x3, 320x5
Overhead press: 110x10x5
BB row: 225x10x5
Skull crushers: 100x12x4
Straight bar curls: 80x15x4

Comment: I felt pretty good today. Weight felt light all around. I still need to do more conditioning.

Thought: Stop blaming other people for your problems

God bless, vigilant
DF

35

2/25/12

WU: foam roll, dynamic, static flex

WO:
High pull: 135x3, 185x3, 225x3, 275x3x2
Squat (deload): 135x5, 205x5, 245x5, 285x5
Deads (sumo): 135x5, 225x5, 315x10x5
Abs

Comments: I’m glad this started the deload week. I felt tight and shitty.

Thought: Did you help anyone today.

God bless, vigilant
DF

36

2/26/12

WU: Foam roll

WO:
OH press: 85x5, 100x5, 115x5
Bench: 135x5, 210x10x5
Pull ups: bw x 10x5
face pulls: 80x12x3
push downs: 80x24x3
seated curls: 40x10x3

Comment: long day ahead
Thought: if you got one leg in yesterday and one leg in tomorrow you’re pissin on today

God bless, vigilant
DF

37

2/28/12

WU: Foam roll, flexor static, dynamic

WO:
Snatch: 95x3, 135x3, 155x3, 165x3x2, 135x5
Deads convo deload: 215x5, 265x5, 315x5
Squat: 135x5, 285x10x5
ab wheel and reverse crunches: 5 circuits
Sprints

Comments: kinda pissed because I got ringworm again. I’m sitting in lecture, suddenly I’m like shit my face itches like crazy. Go to the girl next to me is there a circle on my face and she says yes…great Lotrimin time. Squat’s felt better on my lungs today. Maybe I’m getting in shape, but I’m still heavy. I’m going to try doing sprints 4 days a week to cut down some extra girth.

Thought: walk softly and carry a big stick. Ted Roosevelt

God bless, vigilant
DF

38

3/1/2012

WU:
Dynamic, foam roll, flexor, jumps

WO:
Clean and Press: 95x3, 135x3, 185x3, 205x3, 225x2, 235x1, 245x1, 205x3
Bench (deload): 135x5, 165x5, 185x5, 215x5
Overhead Press: 115x10x5
Bent over BB row: 225x10x5
JM Press: 50x10x3
DB bent over flys: 30x10x3
Straight bar curl: 80x12x3
Sprints and 2 mile walk

Comment: I’m ready to start the next cycle. I’m still heavy but I feel like the sprints felt great today. It always takes a couple of them for my body to get in the swing of it again. I’m excited to head back to the Mecca of the world Columbus, Ohio for the Arnold and some family time.

Thought: Far better it is to dare mighty things, to win glorious triumphs, even though checkered by failure, than to rank with those poor spirits who neither enjoy much nor suffer much, because they live in that grey twilight that knows neither victory nor defeat. - Ted Roosevelt my homie

God Bless, Vigilant
DF

39

3/5/2012

Elliptical 40min foam roll
Jiu Jitsu

3/6/2012

Walk AM

WU: foam roll, dynamic, static flexor, jump squats

WO:
Snatch: 95x3, 135x3, 155x3, 175x2x2, 155x3, 135x4
Dead (convo 5 week): 215x5, 265x5, 315x3, 335x5, 385x5, 435x9
Squat: 295x10x5
sprints

Comments: I was lazy and took this weekend off. Went home, got to watch the IPF meet at the Arnold it was pretty motivating. Saw the boo, my dogs, and my parents. It was busy, fun, but not productive. I’m doing a tough mudder April 14th so I need to increase cardio as wack as that is. I’m at 232 right now and I’d like to be closer to 215-220 for that. The sprints today were pretty weak, I felt no power coming out of them. I might have to cut back to the recommended training number as the weight goes up for the 5x10 set. Right now stress is high because of a practical Thursday and a final on Friday. I’m working on lining up one of my internships for this summer which I’m pumped about.

Thought:

People are often unreasonable, irrational and self-centered. Forgive them anyway.

If you are kind, people may accuse you of selfish, ulterior motives. Be kind anyway.

If you are successful, you will win some unfaithful friends and some genuine enemies. Succeed anyway.

If you are honest and sincere, people may deceive you. Be honest and sincere anyway.

What you spend years creating, others could destroy overnight. Create anyway.

If you find serenity and happiness, some may be jealous. Be happy anyway.

The good you do today, will often be forgotten. Do good anyway.

Give the best you have, and it will never be enough. Give your best anyway.

In the final analysis, it is between you and God. It was never between you and them anyway.
mother teresa

God bless, vigilant
DF

40

[quote]vanillagorilla33 wrote:
Thought:

People are often unreasonable, irrational and self-centered. Forgive them anyway.

If you are kind, people may accuse you of selfish, ulterior motives. Be kind anyway.

If you are successful, you will win some unfaithful friends and some genuine enemies. Succeed anyway.

If you are honest and sincere, people may deceive you. Be honest and sincere anyway.

What you spend years creating, others could destroy overnight. Create anyway.

If you find serenity and happiness, some may be jealous. Be happy anyway.

The good you do today, will often be forgotten. Do good anyway.

Give the best you have, and it will never be enough. Give your best anyway.

In the final analysis, it is between you and God. It was never between you and them anyway.
mother teresa

God bless, vigilant
DF
[/quote]

thanks for posting this brutha, got me thinking positive thoughts