Vanilla Gorilla Log

Training Training Logs
381

11.18.13

WO:
Swing workout 1
53lb KB 10,15,25,50x5
Dips: 100x2,4,6x5

time: 35:22.87

diet: green
sleep: 7
percent: 85
weight: 220

comment: this rotation will be much more relaxed which is nice. I’ll get some extra time to read, get destressed, prepare for my next shelf, hang out with family and get through my training. First KB swing workout was alright. I’m cleaning up my diet over the next couple weeks. I put on about 6lbs over the past four weeks eating like shit and I need to clean it up.

Thankful: for some extra time

Thought: Open your eyes, look within. Are you satisfied with the life you’re living? -Bob Marley

God bless, vigilance
DF

382

11.20.13

WU: foam, limber 11

WO:
Bench: 45x5, 135x10, 205x5, 255x3, 285x2, 315x5, 325x5, 315x6
T bar row: 90x12, 135x12x4
High pull: 95x10, 115x10x3

53lb KB swing 10,15,25,50x5
Push ups in between
Time: 30:48

diet: green
sleep: 6
percent: 80

Comment: I’m going to train with my old training partners on Wednesdays. I figured doing upper body work won’t really hurt anything for the 10,000 swing challenge. My hammies are still sore. The hardest part of the swings for me is the grip on the 50 rep set. I don’t feel like I have any power after I get past rep 30. I finish the set but it’s not the best form. The bench stuff felt fine this morning. Overall I’m doing alright.

Thankful: for seeing old friends

Thought: When you arise in the morning, think of what a precious privilege it is to be alive - to breathe, to think, to enjoy, to love. -Marcus Aurelius

God bless, vigilance
DF

383

11.21.13

WO:
Isometric squat machine: 3 sets of 2 reps
wide stance squat: 135x5, 225x5 315x5, add 100lb chain x 3, 365x3, 405x2
safety squat machine, quarter full: 500x5x2, 535x5
Hammie circuit: 35x15x4, band hammies bwx15x4

11.22.13

KB swings: 53lbs x10,15,25,50x5
Push ups
Time: 29:52

11.23.13
WU: sauna, treadmill 9mph for .5 mile, limber 11

WO:
Squat: 135x5, 225x5, 275x5, 355x3, 405x2, 415x5x5
SS bar box: 155x5, 255x5
Seated military: 135x5, 155x10x2

diet: red
sleep: 8
percent: 70

Comment: I get out a little early on Thursdays so I went over to Serrano’s to do legs. I felt fast and strong that day. I got back late so I just did my KB swings yesterday. Today I went in and did my normal training day. I’m an idiot because I did my swings yesterday and tweaked my low back squatting today. The weight felt fine. Just on the last set the last two reps felt off. I wanted to go and do OHP and DB bench but I felt like shit so I didn’t get everything in that I wanted. I put some ice hot on it and I’m hoping just to do some 45 hypers later to get blood in there. Next week I need to do a better job doing the actual program on the days I had planned so I can get some rest and actually train like I want on Saturdays. I’m hoping for a buckeye win today. I need to be smarter with my nutrition as well. I was doing well until Thursday when I ate pretty much an XL pizza. I felt like a blimp for the next 24hrs.

Thankful: for some time to read and relax

Thought: He who lives in harmony with himself lives in harmony with the universe. -Marcus Aurelius

God bless, vigilance
DF

384

11.24.13
Box squat: 135x5, 225x5, 275x3, 225x50
KB swings: 10,15,25,50x5
Prowler: 90x50 yards x6

11.26.13

WU: foam roll, limber 11

WO:
SS bar pause squat: 275x5x6
A1: quarter one quarter db bss: 65x8x3
A2: safety squat bar: 315x8x3
A3: hack squat machine: 5 plates x 8x3
B1: russian hammies
B2: manual hammies

diet: red
sleep: 6
percent: 80

comment: my backs felt better both days that I’ve done some lighter work. Training with my buddy tomorrow. Will probably go out tomorrow night.

Thankful: for having some time off

Thought: be nice

God bless, vigilance
DF

385

11.27.13

Wu: foam limber 11

Wo:
Bench- 135x5, 185x5, 225x5, 295x5, 335x3, 355x1
Bench- 1 inch pause: 275x5x2
Bench rest pause: 275x11,8,7
Pull ups: bw x 10x2
Diesel rows: bw x 20,15,12
Tri kick back multigrip: 25x12x4
Neck
Kb swings: 53x10, 15,25,50x5

Diet: red
Sleep: 6
Percent: 80

Comment: went and trained with my home crew. Felt ok. I’ve been working with a wider bench grip. My back/ oblique is still bothering me. It’s improving but is no where near 100%. It’s bothered my stability. I’m playing some turkey bowl football tomorrow morning. Trying to be safe there and will probably play some bullshit position instead of running back and LB.

Thankful. For having family come home and seeing old friends.

Thought. Have a blessed thanksgiving. I wish you all the best, peace and joy

God bless, vigilance
DF

386

11.29.13

WU: foam, lax ball, limber 11

WO:
Safety squat: 85x5, 175x5, 225x5, 275x5, 325x5, 275 1 chain x3, 275 2chain x 3, 275 3 chain x 3, 315 3chain x 3
Reverse Hyper: 50 x 10 holds, 230x20x3, 50 x 10holds x 2
A1: split squat quarter full: 90x3x3
A2: Goblet squat: 90x20x3
A3: RDL: 275x10x3
B1: russian hammies
B2: swiss ball leg curl
KB work: 53x10,15, 20, 25, 30 x 5

diet: red
sleep: 8
percent: 85

Comment: my back is feeling better every day which is nice. I’m a little worried about it. I’m gonna try to do as much as I can to get blood pumped in there whether it’s with bw reverse hypers or 45 hypers. I need to do some extra mobility work as well.

Thankful: for a great thanksgiving

Thought: Imagination is like a muscle. I found out that the more I wrote, the bigger it got. -Philip Jose Farmer

God bless, vigilance
DF

387

12.1.13
WU: limber
WO:
KB swings: 53x 10,15,25,50x5
Pull ups: 1,2,3 x 5
BB circuit: 95 x 7,6,5,4,3,2,1

12.2.13
KB swing: 53x10,15,20,25,30x5
DB OHP: 55x1,2,3,4x5
Time: 24:45

diet: green
sleep: 7
percent: 82

Comment: I’ve done my swings the past couple days. I’m not really into this workout. I feel like it tests my grip and my traps and shoulders are a little bigger. My back is improving as well. I don’t know. I think it was good to change it up but I’m not sure if I’m content with this. Maybe I should have bumped it up to 5x a week, but I feel like I’ve gained some weight throughout. This is probably partially due to thanksgiving and a shit diet lately, but I just feel like my total volume and work is down. We’ll see how my hammies are tomorrow but I’m not sore there anymore either. My back is feeling a little bit better. I got to go to Ann Arbor for the OSU Michigan game which was a lot of fun. I sat on my ass all day so that’s probably not helping either.

Thankful: for getting to go to the game

Thought: Cheerfulness is the best promoter of health and is as friendly to the mind as to the body.- Joseph Addison

God bless, vigilance
DF

388

12.4.13

WU: foam, limber 11

WO:
Bench: 45x10, 135x10, 205x5, 295x5, 315x2x4, 315x4
Pull ups: -40x20x3
Face pulls: 120x20x4
Double BB shrugs: 95x20x4
Hammer curls

KB swings: 53x10,15,20,25,30x5
KB side raise: 25x 1,2,3,4x5
time: 26:09

diet: green
percent: 87
sleep: 6

comment: Bench did not feel strong today. I need to keep working on my technique and speed. The swings felt fine. I’ve done planks the past couple days as well. My back isn’t back to normal but it’s getting there.

Thankful: for life

thought: A wise man is superior to any insults which can be put upon him, and the best reply to unseemly behavior is patience and moderation.- Moliere

God bless, vigilance
DF

389

12.5.13

WO:
Isometric Squat: 2sx2r with isometric machine
A1: quarter three quarter BSS: 65x8x3
A2: Safety squat machine quarter full: 400x8x3
A3: safety squat bar 100lb chain: 225x8x3
B1: single leg hip up 12x3
B2: russian band ham: 12x3
B3: hammie machine: 20kgx12x3

12.6.13

KB swings: 53x10,15,25,50x5
Pull ups
BB circuit: 105x5x5

diet: red
sleep: 6
percent: 85

Comment: Went over to Serrano’s to train yesterday. Had a fun lift and it went pretty well. I had him work on my hips and for a little bit I was feeling better. My R glute medius is off and my medial hammie is compensating. It was the last time I’ll be training over there for a while. I have one week left in columbus then I’ll be back up in Youngstown training with PSD. It’s been an alright program doing the swings as well. It’s crushign my grip and I think it’s part of the reason my back and hammies are more off. I think the main reason is I’m off in the first place. I think I’m going to keep implementing unilateral stuff to fix the discrepancy.

Thankful: for time with family

Thought: Never believe that a few caring people can’t change the world. For, indeed, that’s all who ever have. =Margaret Mead

God bless, vigilance
DF

390

12.8.13
KB swings: 53x10,15
DB side raise: 20x1,2,3,4x5

12.9.13
DB press: 60,80x6x3
Pull ups: bw x15x3
Dips: bwx20x3
Serrano press: 12x10x3
Face pulls: 60x15x4
KB swings: 53x10,15,20, 25,30x5
Medallion

12.11
KB swings: 53x10,15,20,25,30x5
DB OHP: 65x

12.12
KB swings: 53x10,15,20,25,30x5
Goblet squat: 70x1,2,3,4x 5

12.13
WO:
Squat: 135x10, 225x5, 275x5, 315x2, 365x2, 405x2, 425x2, 315x20,15
Pause squats: 315x5x2
BSS: bw x 25x5
45 hyper: bw x25x5
Roman chair: 25x5
Incline sit ups: 20x20x5
Erie

12.14
Bench: 135x5, 205x5, 265x3, 295x5,5,8
A1: serrano press: 15x10x3
A2: pull ups: bwx15x3
A3: DB rows 4 second negative: 85x8,8,6
Around the world: 10x9x3
Plate raise: 45x10x3
Erie

12.15
Front squat: 135x5, 185x5, 225x2, 275x1, 275x5,2, 225x6, 9, 8, 4
Cambered GM: 135x10, 185x10, 225x10x3
Sled drag: 5 plate x 60yard x 6
Reverse hyper: 4.5 plates each side x 12x4
Hypers and abs

diet: green today
sleep: 8
percent: 75

Comment: Been traveling around and pretty flustered over the past week. I had my shelf in Erie on Friday so I left Columbus thursday, dropped my stuff back off in youngstown and finished the drive. I stayed in Erie a couple days and now I’m back in Youngstown for my surgery rotations. Apparently my hours will be about 5 am - 6pm for the next 8 weeks. I’m planning on training tues, thurs, sat, sunday. Hopefully I can just walk after a lot of my shifts and read so I can get to sleep. I wouldn’t mind implementing KBs in for 2 days a week and either prowler or something else the other two. I’m hoping that I don’t get to mentally beat up the next 8 weeks. After that I’m popping over to cleveland and I’ll probably train at Old School Iron gym because it’s pretty close to where I’ll be working. I’m pretty content with the 10,000 swing challenge and I’ll do a write up it at some point. I might be getting a 72lb kb for Christmas so I’d probably like implementing that. My body got crushed by those 20 rep squats last week so we’ll see how I plan this next training session out.

Thankful: for making it back to youngstown safely.

Thought: Any man who reads too much and uses his own brain too little falls into lazy habits of thinking. -Albert Einstein

God bless, vigilance
DF

391

12.17.13

wu: foam, limber 11

WO:
A1: glute ham- bw x 10x3
A2: 45 hyper - bw x 20x3
B1: quarter full BSS: 65x8x3
B2: SSB high box: 245x8x3
B3: Belt squat: 5 platesx6x3
C1: bench: 135x5, 185x5, 225x5, 275x3, 225x20,18
C2: reverse hyper: 2 plates per side x 15x6
D1: Behind the neck press: 115x10x4
D2: hanging leg raise: bw x 5 x4
KB swing: 35x75

diet: green
weight: 219.5
sleep: 6.5

Comment: I started surgery yesterday. I’m waking up around 3:45 and going to bed around 9-9:30. Kind of a weird transition. I’ll be in the hospital around 90 hours a week. It’s total different then all of the other rotations I’ve been on in terms of what I’m doing. i’ve seen interesting cases but I don’t think I’m interested in doing it. Today is just kind of a dog crap day. I’m going to do rep work on bench and stuff similar to what i did with serrano for legs. I like it because it’s different and it gets the blood moving. I’m going to do either a 5x5 or some other type of squat on Thursday. We will see and I have no clue what my schedule is yet.

thankful: for making it through the first couple of days

Thought: There is no love without forgiveness, and there is no forgiveness without love. -Bryant H. McGill

God bless, vigilance
DF

392

12.19;13

WU: foam

WO:
Squat: 135x5, 225x5, 315x3, 365x2, 405x6,5
Belt squat: 4 plates x 10x4
Reverse hyper: 2.5plates per side x 15x4
Glute ham: 15x3
Lunge: 20x3
hyper: 15x3
kneeling abs x grey band x 30x3
kb swing: 53x35,35,50

diet: red
sleep: 6
percent: 80ish

comment: today was a long ass day. I was in the hospital at 4:30 and was in a trauma until 6:30. Got in the gym and did this workout in an hour. I’m dead and need to be in bed right now. My diet’s been weird. I had a sandwhich for lunch because that’s all that was around. I’m exhausted and have to repeat this again tomorrow.

thankful: for making it through this week so far

Thought: I’m thankful for health

God bless, vigilance
DF

393

12.21.13

WU: stick

WO:
Bench: 135x5, 185x5, 265x3, 295x2, 315x7, 325x6
add sling shot 1 second pause: 360x6
B1: serrano press: 15x10x3
B2: Pull ups 4 sec negative: bwx8x3
B3: around the world: 10x9x3
C1: OHP: 45x10, 95x5, 135x5, 155x5, 165x5
C2: Blast row: bw x 15x5
Prowler: 4 plate x 50 yards x 2, 5 plates x 50 yards x 4

percent: 90
sleep: 9hrs
diet: green

Comment: got some sleep, ate a good breakfast, and had a good training session. I’ll be working around the 6 rep range for squats and bench for the next couple weeks. No belt on squats. Bench felt fast today. I need to take care of my body while working these hours. I’m going to pull and do a different type of squat tomorrow.

Thankful: for spending time with my boo

Thought: give thanks for your blessings

God bless, vigilance
DF

394

12.22.13

WU: dynamic

WO:
Deads: 135x5, 225x5, 315x4, 405x4, 495x2, 495 100lbs drop weight x 1x4, 525x1x4
SSB box w black band: 135x5, 225x2x5
Pull ups: bw x 20,10,5
Glute ham: bw x 15x4
Reverse hyper: 4 plate x 15x3

diet: red
sleep: 7
percent: 85

comment: today was alright. I wasn’t feeling to awesome going in. I’m just trying to get organized for the week. I’m not really ready for it as of now.

Thankful: for the advent season

Thought: Happiness is not something ready made. It comes from your own actions.- Dalai Lama

God bless, vigilance
DF

395

12.24.13

WO:
A1: split squat: 95x6x3
A2: Front squat: 225x5x3
A3: leg press: 5 plates per side x 10x3
B1: bench: 225x20,18
B2: glute ham: bw x 15x4
B3: DB row: 95x10x4

12.26.13

WO:
t nation squat dead bar: 3 chain per side up to 5 plates per side x 4
pit shark: 4 plates x 10
Leg curl: two plates

12.27.13

WO:
KB swing: 53x10,15,20,25,30x4
Push ups: 2,4,6,8,10x4
Gob squat: 35x2,4,6,8,10x4

diet: red
weight: 225
sleep: 4 hrs last night

comment: trained at home christmas eve. My workout felt like shit. Went out to elite’s compound and trained with my old strength coach mark watts yesterday. It was cool going out there but I still had a shit workout. Today I was back in youngstown up early and just did some KB stuff. I feel fat and not good. I ate like shit over the holidays and I gained a ton of weight. Not feeling great right now. I need to kill it the next two days, clean up my diet, and get some rest.

Thankful: for seeing family over the holidays
Thought: merry christmas

God bless, vigilance
DF

396

12.28.13

WU: run 8.5mps for .75 miles .5 incline, push ups, pull ups

WO:
Bench: 135x5, 185x5, 245x3, 295x2, 325x7, 335x5
Sling: 365x8
A1: DB incline bench: 85x15x3
A2: Bent over DB row: 105x12x3
B1: Serrano Press: 15x10x3
B2: Bent over t bar row: 4 plates x 10x3
C1: KB swings: 53x50x4
C2: OHP: 135x5x5

diet: green
sleep: 9hr
percent: 85

Comment: I haven’t felt like I’ve been in great shape as of recently. I was really happy with today’s training session. My bench was a 5 rep and a 7 rep PR and the sling shot felt a lot stronger this week. The accessory work felt great as well. I’m hoping to carry this over into tomorrows leg day as well. My lats are a little sore.

Thought: She got her looks from her father. He’s a plastic surgeon. -Groucho Marx

God bless, vigilance
DF

397

12.29.13

WO:
Squat: 135x5, 225x5, 315x5, 365x3, 405x2, 415x5x3, 425x5x2
Dead convo sumo: 225x5, 315x4, 405x2, 495x3 convo only
B1 SSB GM: 165x10x3
B2 SSB lunges: 165x8x3
C1: hanging leg raise: 8x3
C2: 45 hyper: 20x20x3
C3: ab wheel: 15x3
C4: Calf machine: 115x15x3

diet: green
percent: 85
sleep: 8
Location: powershack

Comment: I had a great workout yesterday and I felt pretty good today.The squats felt better than expected. I’m hoping to get back into the routine that I want. I need to clean up my diet like I’ve been saying and get leaner. I’m at 223lb today. Still not feeling great, but better because I’m getting on track. Had an alright weekend and I hope this week goes well. I’ll probably go back down to Columbus for new years then come right back up to Youngstown on New Years day. I’ve been a little agitated as of late. I need to relax and focus on what I can control. I need to work on enjoying the moment and I need to take time to clear my mind.

Thankful: for a great dinner on Saturday

Thought: you can learn from everyone

God bless, vigilance
DF

398

12.31.13

WU: run 8mph for .75 mile, limber 11

WO:
A1: BSS quarter three quarter full: 60x8x3
A2: SSB box squat: 295x8x3
A3: squat machine: 5 plates per side x10x3
B1: Bench: 135x5, 185x5, 225x5, 275x3, 225x15x3
B2: pull up: bw x 10x7
B3: standing hammie machine: 70x10x3
C: OHP: 145x8x4

diet: red
percent: 80
sleep: 8hrs
location: powershack

Comment: had today off, drove down to Columbus to be with my girl tonight. Got in to do my training today. had a fairly good session today. I’m a little sore from the 5x5 on Sunday. This rotation has been complete shit and not the best one that I’ve had. This is going be my last drive down to Columbus so I’ll be studying pretty hard over the next couple weeks. I need to bust ass and keep going.

Thankful: for making it down safely

Thought: Reflecting over the past year it’s been interesting. I got through my boards with a pretty good score. I’m uncertain about the specialty I want to go in to and that’s given me anxiety. I’ve been blessed having my family remain relatively healthy. My girlfriend got hired and has done well in school. I’ve moved on to clinical and a new city and met great people. I competed in two powerlifting meets and a jiu jitsu tourney. Overall it’s been a good year. I need to spend more time reflecting and being thankful in the future. As busy as I’ve been in school I need to take a step back and be more in the moment. I need to carry my phone less and write more in the upcoming year.

Happy New Year
God bless, vigilance
DF

399

1.2.14

WU: stick, run

WO:
Squat: 45x5, 135x5, 225x5, 315x5, 365x3, 405x1, 455x5
Pause squat: 365x3x3
Squat: 315x15
B1: reverse hyper: 2.5 plate per side x 12x4
B2: belt squat: 4 plates x 10x4
C1: 45 hyper: bw x 30x3
D1: hyper: bw x15x3
Prowler: 4 plates x 30 yards x 7

diet: green
sleep: 6
Percent: 75
weight: 221
location: PSD

Comment: my left hammie feels funky. It’s been off for a couple weeks now. Today wasn’t the best day. I’m ready to move on to my next rotation.

Thankful: for getting back safely

Thought: Discipline is the bridge between goals and accomplishment. -Jim Rohn

God bless, vigilance
DF

400

1.4.14

WU: run, pull ups, push ups

WO:
Bench: 45x10, 135x10, 185x5, 255x3, 305x2, 335x6, 5
Sling: 385x6
A1: incline DB: 90x15x3
A2: DB row: 120x12x3
B1: Serrano Press: 15x10x3
B2: Behind neck BB press: 115x12x3
C1: around the world: 10x9x3
C2: blast row: bw x12x3
Sled walk: 5 and a quarter plates x 30 yards x 30

diet: red
location: PSD
weight: 223
percent: 85
sleep: 9

Comment: Went and watched my buckeyes lose last night. Ate shit food but I got a lot of sleep last night. Felt alright in the gym today. My arch was feeling better. Normally I can’t arch my back at all. I was hoping for one more rep on both sets of bench but it felt ok. My sling bench felt like shit. I’ll probably start with the same weight next week and aim to hit an extra couple reps. So far I’ve liked the split I’ve been doing.

Thankful: for a pretty good season from the bucks

Thought: try to pick up a couple new pieces of information each day

God bless, vigilance
DF