Vanilla Gorilla Log

Training Training Logs
421

2.16.14

WU: limber 11, foam, swings

WO:
Squat: 45x5, 135x5, 225x3, 275x3, 315x2, 365x2, 405x2, 445x1, 480x miss, 480x1
Pause: 315x3x3
Bench: 45x3, 135x3, 225x3, 275x2, 315x1, 345x1
add sling: 365x3, 395x3
3 board: 345x3x2
Dead convo 55lb chain: 135x5, 225x3, 315x2, 405x1, 485x3
Sumo: 445x5x3
Standing abs: black band x 8x 3

diet: red
sleep: 7
percent: 80
stress: very high
location: psd
weight: 219

comment: this training session was pretty marginal. I went in and hit my numbers. The first squat my decent was terrible and I felt like I had to pull myself down into the hole. The second set was a little better. Iā€™m hoping that I can improve over the next two months in preparation for my next meet. Iā€™m looking forward to working on my weakness in the future.

Thankful: for getting home safely and moving out of my apartment

Thought: live with passion

God bless, vigilance
DF

422

2.17.14

WU: foam, limber, box jumps

WO:
Box squat w/ green bands: 45x5, 135x3, 225x3, 275x2x6; 45 sec rest
Speed deads orange band: 135x5, 225x3, 295x2x4 45 sec rest
Chain suspended GM: 65x5, 155x5, 245x3, 295x2, 305x2 terrible form, 295x2, 265x2
Glute ham: bw x 6, 25x8x4
Lat pull down: 180x13x2
Tri push down: 80x15x2
Incline DB sit up: 90x10, 105x10x3
Prowler run/walk: 90x30x1, 140x30x4, 90x30x1

diet: green
sleep: 6.5
percent: 85
location: old school iron, cleveland
stress: high

Comment: the squats felt great, the pulls felt great. The GM Iā€™m not great at and when I hit the max set I pretty much squatted the weight up and I was like this is stupid, so I dropped the weight back down. The glute hams felt better today. The rest of it felt ok. My conditioning is embarrassing right now. Iā€™m traveling on Wednesday out to NYC. I havenā€™t been there since middle school, so it should be a educational and fun trip. Iā€™m getting to see a lot of friends. Hopefully I can just take in the moment. Iā€™ve gotten ahead in school and for the next 5 weeks I need to take a mental step back and work on explore some of my other interests. Iā€™ll be training my upper stuff tomorrow.

Thankful: for making it back safely and the opportunity to go to a conference

Thought: donā€™t commit spiritual suicide. live in the time that your given. If you have one leg on tomorrow and the other on yesterday youā€™re pissing on today

God bless, vigilance
DF

423

2.18.14

WO:

2 board bench w/ red bands sling: 45x5, 135x3, 195x2x6 three grip
3 board: 315x2x2
4 board: 335x2x2
1 board: 345x1
a1: JM press: 65x10, 70x10,8
a2: tri push down with red bands: 30x15, 40x15x2
Incline tate: 50x10x3
Pull up: 35x10, 60x10x2
DB row: 120x20, 17
GHR: bw x 10
Leg raise: bw 10x1

diet: green
sleep: 7
percent: 86
location: old school iron cleveland
stress: medium

Comment: today felt good again. I wish I was doing better on my heavier days. Today felt very fast and all the exercises felt alright. The 1 board felt really good again. My bench form still sucks and I really need to work on consistency. My tri tendon was hit hard by the JM presses, I havenā€™t done those in a while. I had to get this session in today because Iā€™m traveling out to New York tomorrow and I need to find a gym out there. Iā€™m hoping that it ends up going well and Iā€™m looking forward to seeing some friends from college.

thankful: for having a good day and getting to go on this trip

Thought: Do what you can, with what you have, where you are. -Theodore Roosevelt

god bless, vigilance
DF

424

2.21.14
quarter three quarter squats: 135x5, 225x3, 275x5, 6, 7
a1: BSS: 45x20x3
a2: hack squat: 90x20x3
Deads: 225x3, 275x3, 295x2, 2, 2

2.22.14
body weight quick workout

2.24.14
squat: 55x5, 145x5, 235x5, 285x3, 325x2, 375x2, 415x1, 445x1, 465x1, 485x1, 505x1
pause squat: 335x3x2
bench: 135x5, 225x3, 275x2, 315x1
sling: 365x5
3 board: 350x1x4
convo dead + 60 chain: 225x3, 315x2, 345x3
sumo: 315x3, 365x2, 405x2, 445x1, 485x2x2
glute ham abs: 45x8x3
glute ham: bw x 5 x3

weight: 217
bf %: 10.2
diet: green today, red most of the weekend
stress: much better
location: new york sports club first two, old school iron cleveland today
sleep: 7

comment: I just got back from NYC yesterday and I was dead. It was a great conference and I learned a ton. It was great seeing friends out there but it was expensive as hell. I trained with two buddies out there which was kind of random. Today felt really good. It was the first time I took over 500 in the squat in about a year and a half. When I was at the conference I got my bf analysed and I was 10.2 which surprised me. I was assuming that I was around 15, so Iā€™ll take it especially because I was eating like shit out there. Everything felt good today and it felt good just to clear my mind and train.

Thankful: for a safe trip

Thought: Freedom is the right to tell people what they do not want to hear. -George Orwell

God bless, vigilance
DF

425

2.26.14

WU: foam roll, limber 11

WO:
Squat: 145x5, 235x5, 325x2, 365x2x8 45 sec rest
Speed Dead convo: 135x5, 225x3, 315x1, 385x1x8 45 sec rest
GM: 135x5, 205x8, 225x8, 235x8x2
Dimel Dead: 225x10x3
Glute ham: 25x10x3
Lat pull down: 180x12x4
French press: 80x10x3
Incline DB crunch: 120x10x3

2.27.14
OHP: 95x5, 135x5, 165x2, 185x2x5
2 board: 225x3, 275x3x7 varying grip 45 sec rest
3 board bench: 275x4x3
4 board: 275x3x2
1 board: 275x1
A1: incline tate: 50x10x2, 40x10
A2: tri push down: 110x10x2, 90x10
Pull ups neutral grip: orange band x 20 x3
DB bent over row: 120x15x3
GHR: bw x 15
reverse crunch x 10000000

diet: green
sleep: 6
location: old school iron cleveland
percent: 86
stress: high

Comment: these two sessions went well. the weight felt fast and thatā€™s how it should be. Iā€™m heading down to columbus tomorrow to work the arnold again this weekend. I got hit with a lot of stuff to do tonight and Iā€™m stressing about it. Iā€™m really hoping that this is a good weekend and I get to see some old friends, learn, and have some fun.

Thought: count your blessings

Thankful: for my familyā€™s support

God bless, vigilance

426

3.2.14

WU: foam, limber

WO:
squat: 45x5, 135x5, 225x4, 315x3, 365x2, 405x5, 445x5, 455x3
pause squat: 370x1
bench: 45x5, 135x3, 225x3, 275x3, 315x3, 325x3, 285x3x3
convo dead with double red mini over: 135x3, 225x3, 315x2, 365x1, 405x3
sumo: 405x2, 425x3x2
Abs

diet: red
sleep: 7
percent: 83
location: power shack
stress: moderate

Comment: todayā€™s workout felt pretty good. I was back home working the arnold so I went into my home base gym. BSN had a couple figure athletes and a bodybuilder doing photo shoots which was pretty annoying with camera shit everywhere. the squats felt fast which was a nice change. I really need to focus on depth and burying every squat. The pause felt like a joke with no belt. the benchs there are pretty shitty and I hit the minimum I felt ok with and moved on. the deads felt pretty good today as well. I feel like my body is recovered but Iā€™m struggling with fatigue from working so many days in a row. I have to drive back up to cleveland tonight for my last week there. it was great seeing some old friends and meeting new people. the arnold is always a circus but I like helping out there. it was fun getting to work some of the usapl meet, but i thought some lifters were going to die with the spotting going on

Thankful: for a great weekend, seeing friends and family

thought: arnold is numero uno

God bless, vigilance
DF

427

3.4.14

WO:
box squat: 55x5, 145x5x2, 235x3, 335x2, 375x1, 395x2x6 45 sec rest
speed deads: 135x5, 225x3, 315x4, 415x1x8 45 sec rest
GM: 135x5, 225x3, 255x3, 275x3x3
Glute ham: 35x6x3
Dimel: 225x6x3
lat pull down: 180x12x4
tri push down: 80x12x4
Incline DB sit up: 105x10x3

diet: red for fat tuesday
sleep: 6
location: OSI cleveland
percent: 83
stress: moderate

comment: I got this session in yesterday morning. I had a long day and I knew I wouldnā€™t be able to get in after the hosptial. It took me a while to get my hips warmed up for the squats. I felt like my explosiveness was a little down. I really focused on driving my elbows down and I felt like my form looked better doing. The deads felt fine, but my form is still off and my shoulders get out in front of me as Iā€™m coming up. The GMs felt great and I really focused on the arch

thought: Let the one among you who is without sin be the first to cast a stone. -Jesus Christ

Thankful: for getting to see a cavs game

God bless, vigilance
DF

428

3.5.14

WU: foam

WO:
OHP: 45x5, 95x5, 135x3, 185x1, 205x1x7
2 board bench: 135x3, 225x3, 275x1, 315x2x5 (45sec rest)
3 board: 315x3x2
4 board bench: 315x3x2
1 board: 315x1
A1: incline tate: 50x12x2
A2: tri pushdown: 90x10x2
Hanging leg raise: 15
GHR: bw x 10

diet: red
sleep: 7
percent: 80
location: OSI- cleveland

comment: Today was ok. My OHP sucks and I felt really weak with that lift. After my first two I think it was a lot more of a push press than a strict press. The bench felt fine. I was working various grips throughout. Iā€™ve got a little upper respitory shit going on which has me a little fatigued. I need to get extra sleep tonight.

thankful: for a great rotation

Thought: You must not lose faith in humanity. Humanity is an ocean; if a few drops of the ocean are dirty, the ocean does not become dirty.
Mahatma Gandhi

God bless, vigilance
DF

429

3.7.14

WU: foam

WO:
Squat: 45x5, 135x5, 225x3, 315x3, 365x2, 405x1, 455x1, 470x3
Pause squat 10 count: 325x1
Bench: 45x3, 135x3, 225x3, 275x2, 315x1, 345x1, 355x1, 235x2x2
convo dead stand on double reds: 135x5, 225x3, 315x2, 405x1, 445x3, 495x1
sumo: 425x2x2
reverse hyper: 150x20x3
Eagle abs: red band x 8x 3

diet: red
sleep: 7
percent: 84
location: metrofitness north - columbus

comment: finished up my rotation in cleveland. wanted to get the drive out of the way so I hit up the old world gym. Iā€™m flying out for vacation in about 30min. this training session went well overall. Iā€™m still having upper respiratory stuff going on. The squats felt pretty good, I forgot my cues on the last rep and didnā€™t force my elbows down. The bench wasnā€™t my best but Iā€™ll take it for the time being. The deads felt heavy on that last single with the bands. I finished the lift with absolute crap form.

thankful: for my rotation, seeing my family in columbus

Thought: I love those who can smile in trouble, who can gather strength from distress, and grow brave by reflection. 'Tis the business of little minds to shrink, but they whose heart is firm, and whose conscience approves their conduct, will pursue their principles unto death. -Leonardo da Vinci

God bless, vigilance
DF

430

3.7.14

WU: foam

WO:
Squat: 45x5, 135x5, 225x3, 315x3, 365x2, 405x1, 455x1, 470x3
Pause squat 10 count: 325x1
Bench: 45x3, 135x3, 225x3, 275x2, 315x1, 345x1, 355x1, 235x2x2
convo dead stand on double reds: 135x5, 225x3, 315x2, 405x1, 445x3, 495x1
sumo: 425x2x2
reverse hyper: 150x20x3
Eagle abs: red band x 8x 3

diet: red
sleep: 7
percent: 84
location: metrofitness north - columbus

comment: finished up my rotation in cleveland. wanted to get the drive out of the way so I hit up the old world gym. Iā€™m flying out for vacation in about 30min. this training session went well overall. Iā€™m still having upper respiratory stuff going on. The squats felt pretty good, I forgot my cues on the last rep and didnā€™t force my elbows down. The bench wasnā€™t my best but Iā€™ll take it for the time being. The deads felt heavy on that last single with the bands. I finished the lift with absolute crap form.

thankful: for my rotation, seeing my family in columbus

Thought: I love those who can smile in trouble, who can gather strength from distress, and grow brave by reflection. 'Tis the business of little minds to shrink, but they whose heart is firm, and whose conscience approves their conduct, will pursue their principles unto death. -Leonardo da Vinci

God bless, vigilance
DF

431

3.10.14

WU: foam, limber

WO:
Box squat: 135x5, 225x3, 315x3, 365x2, 405x1, 425x2x4, 425x1x2
Speed deads: 135x4, 225x3, 315x3, 405x2, 445x1x8
GM: 135x5, 225x3, 265x3x2
GHR: 25x6x4
Pull ups: Bw x 12x4
Tri push downs: 130x15x4
Incline abs: 45x10x3
Prowler: 140x40yard x3

diet: green
sleep: 6
percent: 87 to start dead at the end
location: kauai athletic club- lihue

comment: I flew out for my vacation on Saturday. I proposed and got engaged on Sunday and now I get to enjoy vacation for two weeks. So itā€™s been a couple of good days. Training here has been tough, the gym is great, but my white Ohio ass is not used to the heat and humidity. I was dying throughout this entire workout. Weights seem a little heavy when you can barely breath. Hopefully this will help get me in a little better shape being in the new environment. The gymā€™s great, has a couple racks, deadlift plateform, GHR, and a prowler. Iā€™m impressed and happy we found it.

Thankful: that my love said yes to being my future wife

Thought: Being deeply loved by someone gives you strength, while loving someone deeply gives you courage. -Lao Tzu

God bless, viglance
DF

432

3.13.14

WU: foam, limber

WO:
OHP: 45x5, 95x5, 135x5, 165x2x5
2 board bench: 235x2x4
3 board: 235x2x4
3 board: 325x2, 345x2
1 board: 325x1
A1: incline tate: 50x12, 55x12
A2: tri push down: 210x10x2
Pull up: double red reverse x 20x2
T bar row: 160x12x2
Landmine: 25x15
GHR: bw x 15

diet: red
sleep: 10
percent: 90
location: KAC - kauai

comment: everything felt fine. I donā€™t have boards at this gym so I just used plates which made my form a little off on the bench. Overall I felt pretty good. I felt like the OHP was a little better. The bench felt good overall. Iā€™m looking forward to my heavy day on Saturday. I need to clean up my diet. Iā€™m feeling pretty thick right now. It sucks when I did great with my diet before vacation.

Thankful: for getting time to unwind

Thought: Anyone who stops learning is old, whether at twenty or eighty. Anyone who keeps learning stays young. The greatest thing in life is to keep your mind young.
Henry Ford

God bless, vigilance
DF

433

3.15.14

WU: foam, limber 11

WO:
Squat: 45x5, 135x5, 225x3, 315x3, 365x2, 405x1, 445x2, 475x2, add reverse bands 515x2, 545x2, 595xmiss
Pause squat w/ reverse band: 455x1x2
Bench: 45x5, 135x3, 225x3, 275x2, 315x1, 345x3, add reverse band 405x2, 445x2, 405x2x2
Dead standing on green band: 135x3, 225x3, 315x2, 405x3, 435x2, 455x1
A1: dips: 40x8x3
A2: glute ham: 20x8x3
A3: hanging leg raise: bw x 8x3

diet: red
sleep: 8
percent: 87
location: KAC- kauai

comment: I was pretty content with how everything went today. The squats felt really good up until the last set. I felt really strong at the 545 so I wanted to go over 6 plates per side and I missed it. I went down way too slow and my body wasnā€™t used to that much weight at the top. The bench felt great throughout. The deads were ok. I was exhausted at that point. I felt out of position because I had to stand on the bands. Last week I was more content with the last 1 rep pull.

thankful: for relaxing

Thought: put people first

god bless, vigilance
DF

434

3.17.14

WU: foam, limber

WO:
Box squat: 45x5, 135x3, 225x3, 315x3, 365x1, 425x2x4
Speed deads: 135x4, 225x3, 315x2, 385x1x5
GM: 135x5, 225x3, 265x3, 285x3x2
Dimel: 275x6
Glute ham: 40x6
Pull up: bw x11x4
DB JM press: 65x10x4
Incline db sit up: 85x10x4

diet: green
sleep: 8
percent: 75
location: KAC- kauai
weight: 215

Comment: I was not recovered for this workout. My squats were very slow and I was leaning way forward on my way up. I was trying to drive my elbow forward and I think I was just fatigued. The deads felt fine because they were a lower percentage. The GMs, dimels, and glute hams all felt better I think just from doing them more frequently. By the end of the workout I was exhausted and I just ran out of gas.

Thankful: for people pushing me mentally, physically, and spiritually

Thought: Life is a series of natural and spontaneous changes. Donā€™t resist them - that only creates sorrow. Let reality be reality. Let things flow naturally forward in whatever way they like. -Lao Tzu

God bless, vigilance
DF

435

3.19.14

WU; foam, limber

WO:
OHP: 45x5, 95x5, 135x3, 155x1, 170x2x6
2 board: 135x5, 225x3, 275x2x2, 295x2x2, 315x1x2
3 board: 345x1x2
1 board: 355x1
A1: incline tate: 60x12x2
A2: tri push down: 220x10x2
Pull up: monster mini reverse x 20x2
T bar row: 180x12x2
GHR: bw x 20
Partner reverse abs

diet: green
sleep: 7
percent: 85
location: KAC- kauai

comment: today felt ok overall. The OHP felt great and it was the most comfortable Iā€™ve felt with them in a while. I really worked on using my lats and I think it helped. The bench was ok. Iā€™ve been using plates for boards and Iā€™m not able to work on my arch because they fall. The first couple sets felt fast. the one board didnā€™t feel as fast as the past couple weeks, but it still felt pretty good. I havenā€™t been sleeping well and havenā€™t had a solid nights rest in the time Iā€™ve been here. Iā€™m ready to get home and sleep on my normal schedule in my bed.

Thankful: for meeting interesting people

Thought: A dream doesnā€™t become reality through magic; it takes sweat, determination and hard work.- Colin Powell

God bless, vigilance
DF

436

3.21.14

WU: foam, limber 11

WO:
Squat: 135x3, 225x3, 315x3, 365x3, 405x1 add belt 425x2, 455x1, 485x1 needed a spot
add reverse bands: 455x1, 495x1, 525x1, 565x1, 455x10
Bench: 135x3, 225x3, 275x2 add reverse 315x1, 365x1, 405x1, 435x1, 465x1,
Reverse band pause: 425x2x2
2 board: 345x2x2
1 board: 345x2,1
Convo dead: 135x3, 225x3, 315x2, 405x1, 455x1, 505x1
3 inch block convo: 545x miss
eagle abs black band: 8x3

diet: green
sleep: 7
percent: 70
location: KAC

comment: today was one of the worst training sessions Iā€™ve had in a while. From the warm up on I didnā€™t feel great. The early squat sets felt weak. Then when 485 was a grinder I knew I wasnā€™t feeling good. I added the bands and they all felt ok. I was exhausted after the set of ten. The bench never felt strong. My ass was a mile high on the 465 reverse band. The deads felt ok, but heavy. I was expecting to at least pull the 545 off the three inch and it didnā€™t budge. My sleep has been terrible the past couple weeks and itā€™s catching up with me. I fly out to go back home tomorrow. Iā€™m gonna eat a ton this weekend and try to get as much sleep as possible. Iā€™ll be melatonining up as well to try to get on schedule. Iā€™m hoping the a couple days off will help, but Iā€™m concerned about transitioning back to EST.

thankful: for a great trip

Thought: For what shall it profit a man, if he gain the whole world, and suffer the loss of his soul? -J C

God bless, vigilance
DF

437

3.24.14

WU: foam, limber

WO:
Bench: 135x5, 185x3, 225x3, 255x5, 290x5, 325x5
3 board: 345x3x3
Sling to chest: 345x2x2
Bench: 185x5x3

diet: red
sleep: 8
percent: 85
location: worthington kilbourne HS

Comment: everything felt good on this session. The 325 I felt like I had 3 reps left in me and thatā€™s the best Iā€™ve felt in a while. The rest of the sets felt good as well. Trying a four day a week program for the next couple weeks and Iā€™m excited to see where it goes. I was able to sleep in my own bed last night and only woke up once. It was the best Iā€™ve slept in two weeks and Iā€™m glad to be back in the Ohio time zone. Traveling was a long day, but Iā€™m glad to be back.

Thankful: for making it home safely

Thought: The best way out is always through. - Robert Frost

God bless, vigilance
DF

438

3.26.14

WU: foam limber

WO:
box squat plus green bands: bar, 135x5, 225x3, 295x2x8 45 sec rest
pause squat: 345x3x4
DB reverse lunge: 65x10x3
45 hyper: 65x10x3
Kneeling crunch: 100x10x3

diet: green
sleep: 5.5
percent: 87
location: WKHS

Comment: box squats got faster every set. I didnā€™t put my belt on today and I just focused on spreading my knees and throwing my elbows down. I thought each rep got better. My ass is already sore from the lunges. I need to do some more body weight hammie stuff.

Thankful: for getting to train with my old crew

Thought: value yourself

God bless, vigilance
DF

439

Impressive lifts, and very thought provoking quotes. You are a bright, strong man and will do well throughout your life.

440

[quote]Captain Wheels wrote:
Impressive lifts, and very thought provoking quotes. You are a bright, strong man and will do well throughout your life.[/quote]

Thank you for the kind words. I appreciate it.

  1. 28.14

WU: limber, foam

WO:
OHP: 45x5, 95x4, 135x8x4
Bench: 45x5, 135x3, 185x3, 235x8x4
Pull up: 25x10x5
T bar row: 115x10x2, 100x10x2
Dip: bwx5, 45x8, 70x8, 90x8x2, 115x6, bw x25
face pull: 50x20x3

percent: 80
location: urban active polaris
weight: 219.5
diet: green
sleep: 6.5

Comment: Iā€™m very sore from my lift on Wednesday. I havenā€™t done a lot of unilateral LE work and I can feel it. My OHP and bench felt ok, but I fatigued pretty quick. I havenā€™t been working in the 8-10 rep range on the main movements and I could feel it today. Iā€™m hoping that Iā€™m recovered for my training tomorrow. Iā€™m happy incorporating the weighted dips and pullups back in. I didnā€™t feel as strong on either of those exercises. This was a nice change in volume and percent and Iā€™m pretty sure Iā€™ll be sore.

Thankful: for a friends pregnancy going well

Thought: thereā€™s a fine line between having courage and being and idiot, being helpful and being an enabler, being generous and being abused. The only thing you can control is trying to do the right thing based on your past experience

God bless, vigilance
DF