Vanilla Gorilla Log

Training Training Logs
541

12.15.14
KB swing: 70x10,15, 25x5, 53x50x5
KB goblet squat: 44x5,10, 15x5

12.16.14
KB swing: 53x10,15,25,50x5
Squat: 405x1,2,3x5
Reverse hyper
Glute ham
Band RDL
ankle

12.18.14
1a. KB swing: 53x10,15,25,50x5
1b. Front Squat: 235x1,2,3x5
2a. Reverse hyper: 100x15x3
2b. glute ham: 10x12x3
2c. BSS: bw x30x3
Ankle

Diet: green
sleep: 8
location: Metro north
weight: 217
percent: 70, 75, 85

Comment: have felt pretty sick all week, but I felt a little bit better today. My plan is to do swings the next two days, take sunday off and then start a 10 week meet prep program. Iā€™ve been good with my diet and Iā€™m leaner. I need to be strict at least until the holidays and then do the anabolic solution until the meet. Iā€™ve slept in in the morning trying to get over this cold. Happy to be back in columbus. This rotationā€™s gone well and Iā€™m learning a lot.

Thankful: for my fantasy football league

Thought: sleep when youā€™re sick

God bless, vigilance
DF

542

12.19.14
1a. KB swing: 70x10,15x5, 53x25,50x5
1b. OHP: 35x5,10,15x5
Push ups
KB Row
Serrano press

12.20.14
DB OHP: 60x10, 65x10, 70x10x2, 65x10, 60x10
Ez bar curl: 75x15x4
Calf raise: 300x15x4
leg curl: 235x20x5
Lat pulldown: 160x15x4
db fly: 40x12x3

Session 1 week 1
12.23.14
Convo deadlift: 45x20, 135x5, 225x3, 315x2, 405x1, 445x2x5
block pull: 315x3, 405x2, 475x3x2
3 inch deficit pull: 415x5,4
Lat pull down: 4x15
db shrug: 140x10x3
Pull up: bw x17,16,15
DB farmers: 140x 30sec x 3

location: metro north
weight: 217
percent: 83
diet: green
sleep: 8

Comment: started training today. a day after when I wanted to because of holiday stuff. Get to see some of my old training partners tomorrow morning which is nice. Today felt good overall.

Thankful: for getting to see family over the holidays

Thought: Merry Christmas and God bless

God bless, vigilance
DF

543

12.24.14

Week 1 Day 2: rep bench

Comp bench: 245x12x3
Close grip bench: 265x6x2
1 inch pause off the chest bench: 225x12x2
Towel pull up: bw x17,15,13,13
Front/side/back db raise: 30x10,10,10x2
T bar row: 135x20x2

diet: red
sleep: 8
location: WKHS
percent: 87
weight: 222

Comment: Iā€™m sore as hell from starting this cycle. Got a couple KB for Christmas and Iā€™m excited to be using those for conditioning. Itā€™s been really good to see all of my old training partners and to see family get together. Iā€™m more and more thankful for the time I get to spend with my grandparents.

Thankful: for food and family

Thought: Merry Christmas, give what you can and find ways to help others

God bless, vigilance
DF

544

Week 1 day 3: dynamic squat
12.26.14
Squat: 300x3x8
SSB squat: 335x5x2
Pause squat: 275x8x3
Glute ham: black mini x 15x3
Back raise: bw x 20x4
Pull up: 20, 17, 18
DB Farmers: 140x30 sec x 3

pt 2 at serranos:
isometric squat : 2 sets x 3 rep
Bulgarian split squat drop set: 80,65, 50x4
Hamstring Isometrics: 6 sets
DB single arm incline bench with row: 100x9x3
Multi grip row: 200x3,3,3x4

Week 1 day 4: accessory work
12.27.14
DB OHP: 40x10, 60x10, 65x10, 70x9,9
Bradford press: 95x15x3
DB curl: 35x15, 40x15x3
calf raise: 300x15x4
Glute ham: bw x 20x5
lat pull down: 200x12x4
fly: 160x12x2

pt 2 serranos:
shoulder external rotation press: 3 sets x3 rep
serrano press: 15x10x4
Reverse fly: 100x 8x4

Comment: had a couple days off an I was training a lot. The squats felt pretty good. I felt slow to start and it got faster as I went. I put on a doubled mini around my knees and my glutes were lit up. I struggled with the SSB. Iā€™ve been sore in the back, chest, and now legs which isnā€™t surprising starting a new program. Iā€™ve been a lot happier getting back to training with weights. I would like to keep some KB work in as cardio. I was really working on my rear delts because my upper back has some issues. The overhead press has felt a lot better. Iā€™m looking forward to my training and making steady improvement over the next 9 weeks. Diet has been a serious issue over the holidays. Iā€™m pretty disappointed regarding that aspect, but I just need to be smart and have some discipline. Weight hasnā€™t gone up, but it hasnā€™t gone down either. My anxiety over making a residency decision is starting to pick up as well.

Diet: red
sleep: 8
location: metro north and serranos
weight: 221
percent: 88

Thankful: for a merry christmas and getting to be with family. for having some time to get some extra work done

Thought: It isnā€™t the mountains ahead to climb that wear you out; itā€™s the pebble in your shoe.
Muhammad Ali

God bless, vigilance
DF

545

12.29.14

Day 1 Week 2 : dynamic dead
Convo dead: 135x5,5, 225x3,3, 315x2,2, 365x3x8 1:30 rest
Rack pull: 385x5x2
2 inch deficit pull: 335x8x3
Lat pull down: 220x15x4
db shrug: 150x10x3
Pull up: bw x 15, 12, 10
db farmers: 150x40sec x 3
glute ham: bw x 10x2
inversion 1:30 x 2
kb swings: (106x10, 70x15, 53x25,50) x3

diet: green
sleep: 6:30
location: metro north
percent: 85
weight: probably not good
time: 5:30PM

Comment: I feel pretty good starting week 2. I would not say that I felt completely fresh going into this session. The weight all felt pretty easy and I was focused on being as explosive as possible. Between last week on the squats and this week I donā€™t think Iā€™m as explosive as Iā€™ve been in the past. I really want to keep implementing some KB swings because I think I feel better by doing them. I need to keep myself more accountable on walking in the morning. I think Iā€™ve just been too sedentary the past couple weeks of this rotation and itā€™s contributing to my general feeling of dog crap.

Thankful: for getting back to work

Thought: Of all tyrannies a tyranny sincerely exercised for the good of its victims may be the most oppressive.
C. S. Lewis

God bless, vigilance
DF

546

12.31.14
Bench: 285x5x2
Close grip: 295x3x2
1 inch pause: 265x6x2
Lat pull down: 185x15, 160x15x3
Dab side/front/back raise: 35x10x3
Pull up: bw x 15x3
Bb circuit

1.2.15
Squat: 325x12x3
SSB Squat: 295x8x2
Pause squat:275x 8x2
Gluten ham: 15x4
Back raise: 35x15x4
Pull up: 21, 18, 20
Farmers walk: 130x30, 30, 45 sec

1.3.15
Db ohp: 45x10, 55x10, 65x10, 75x8, 65x10x2
Ez bar curl: 85x15x5
Calf raise: 90x15x4
Leg curl machine: 20x5
Lat pull down: 165x12x4
Fly db: 40x10x2
Db raises: 30x10x2

Diet red
Sleep 7-8
Location metro north
Weight 224
Percent 87

Comment. Had a buddy come down from Chicago for New Years and trained a couple times with him. Strength and overall health feels good. Sore from the volume increase. Been banding my knees to work on my glute mess during squats. My diets been shit.

Thankful. For seeing my buddy

Thought. Happy new year

God bless vigilance
DF

547

1.5.15

WU: agile 8
WO:
Deads: 135x5, 225x3, 315x2, convo 385x12x2, sumo x12
4 inch block pull: 365x8x2
2 inch deficit pull: 365x12, 10
Lat pull down: 200x15x4
shrug: 150x10x3
pull up: 15, 13, 10, 10

location: metro north
diet: green
sleep: 8:10 - 85% HR 43
weight: 224
percent/grade: C-

Comment: Iā€™m going to start to use an alphabetical grading system to say how I felt throughout the workout. I did not feel great with this training session. Cardio felt like crap, and I felt pretty nauseous. Deads were a struggle to get through and I just made my way through the accessory work. I think my goal is to get down to a lean 210. Iā€™ve been cleaning up my diet for the past couple days and I havenā€™t felt great about where I am. Iā€™m still happy with my training regimen. Iā€™ve been sleeping pretty well, so Iā€™m not sure why Iā€™m not feeling great. I had oysters the night before and Iā€™m wondering if they messed my guts up.

Thankful: for getting to have a date night

Thought: you canā€™t cure most people, but you can care for them

God bless, vigilance
DF

548

1.7.15
week 3 day 2 - dynamic bench
WU: agile 8
WO:
Bench: 225x3x8
close grip bench: 245x5x2
1 inch pause: 215x8x3
lat pulldown: 220x15x4
front/side/back db raise: 30x10,10,10x3
pull ups: 15,15,13
bb complex - evil 8 with 95lb

diet: green
sleep: 7:19 - 79% HR 47bpm
location: metro north
grade: B+

Comment: Overall, I was really pleased with this training session. I felt like I was moving the weight very quickly. I feel healthy, and Iā€™ve been good on my diet overall for the past couple days. I feel like Iā€™m getting a little stronger on the accessory work as well so Iā€™m trying to gradually increase the weight on the lat work as well. I feel a little bit leaner, but Iā€™m still grossly over where I would like to be. I canā€™t really complain about how today went. Tomorrowā€™s my last day of my peds sports med rotation. Itā€™s been good being back in Columbus, and getting to see my fiance and family. I canā€™t believe that Iā€™m getting married in a little over two months and that Iā€™ll be graduating soon. Itā€™s going to be an exciting year. Elite announced a pretty awesome strength seminar the same day of the meet I was originally thinking that I wanted to do. Iā€™m going to have to talk to the guy who owns the gym in Youngstown to see if we can do a meet on another day. I would like to do the Erie, PA meet that Iā€™ve done the past couple years.

Thankful: for getting to spend more time with my family over the past couple weeks

Thought: Knowledge is power. -Francis Bacon

God bless, vigilance
DF

549

1.9.15

WO:
Squat: 45x10, 135x10, 225x5, 315x3, 365x2, 405x2x5
SSB: 155x3, 245x3, 335x3, 365x2, 335x3x2
Pause Squat: 345x5x2
Glute ham: black band x 15x3
Reverse hyper: 50 x 12x3
Leg curl: 110x20x3
Pull up: 25, 20, 18, 15
Farmers walk: 120x45sec x 3

diet: green
sleep: 9:35 - 93% - HR 40 bpm
location: metro north
grade: A-

Comment: everything felt pretty good today. Iā€™ve been using a band around my knees to work on forcing my knees out during the movement. Iā€™m still struggling with the SSB. The pause squats were challenging. Iā€™m a little pissed I didnā€™t get my BB complex in today. I just ran out of time. Overall it was a pretty good training session and I felt pretty good.

Thankful: for getting a day to get errands done

Thought: A happy wife, a happy life

God bless, vigilance
DF

550

Very organized, and consistent log. Very impressed. Keep it up.

551

[quote]strongmanvinny wrote:
Very organized, and consistent log. Very impressed. Keep it up.[/quote]

Thanks man. I appreciate it.

1.11.15
Week 3: Accessory day
DB OHP: 45x10, 55x10, 65x10, 75x7,5, 65x10x2
EZ bar curl: 85x10x4, 80x10x2
Calf raise: 200x15x4
Leg curl: 130x20x5
Lat pull down: 180x15x4

1.12.15
Week 4: Heavy Pull
Comp pull: 135x5,5, 225x5,5, 315x3,3, 405x2,2, 495x2x3 convo 495x2 sumo
Rack pull: 535x2x2
2" deficit pull: 455x5,3
Lat pull down: 200x15x4
Shrug: 120x15x4
Pull up: 20, 18, 15
DB farmers: 120x 40 sec x 3

Diet: green
sleep: 8:59 - 93% - HR 46
location: PSD
grade: B

Comment: felt good to be back at PSD. I had a pretty good trainin session. The next couple of weeks are going to be crazy. I fly out to Tucson on Wednesday and next week I go to Georgia for my Army in processing. Iā€™m hoping all the traveling goes well and Iā€™m still mentally sane in two weeks. Training is going to get weird at random gyms in states I have no clue about. Thank god for google.

Thankful: for the bucks in the championship

thought: GO BUCKS!!!

God bless, vigilance
DF

552

1.13.15

Rep Bench week 4
Bench: 285x8x3
Close grip bench: 305x3x2
1 inch pause: 265x8x3
Pull down: 220x15x4
side/front/back raise: 30x10,10,10x3
Pull ups: 22, 20, 18
Run 1 mile: 8.5 mph
Evil 8 barbell complex

Location: Metro North
Grade: B-

1.15.15

Hike 8 miles Sabino Canyon to 7 falls

Explosive squat week 4
Squat: 335x2x7
Front squat: 225x5x2
Pause squat: 285x6x3
Leg curl: 3 set x 15
Back raise: 45x15x12
Pull up: 25, 24, 22

Location: Random YMCA in Tucson
Grade: C+

1.17.15
Accessory day week 4
Safety squat: 295x5x3
DB OHP: 45x10, 55x10, 65x10, 75x9, 70x10x2, 65x10
EZ bar curl: 80x15x4, 70x20, 90x10x2
Leg curl; 180x20x5
calf raise: 270x15x4
Pull up: 20, 20, 20
pec dec: 180x15x4

Location: powershack westerville
weight: 222
diet: green
grade: B+

Comment: Itā€™s been a weird week. I had my last residency interview at the University of Arizona out in Tucson. I went there because of my interest in Integrative Medicine and it was the only location outside of the midwest where I applied. I went in to the gym on Tuesday because I knew Iā€™d be off traveling on Wednesday and not having a clue where anything was. I walked around AUā€™s campus on wednesday, had the interview Thursday and was like I need to take advantage of my time out here. I went and hiked one of the canyons and it was pretty strange. I was busting ass and half ran the course because Iā€™m a pussy and was afraid of mountain lions after sundown. I made it back as the sun was setting and it was pretty. I then had to figure out where the closest gym was so I just found some random YMCA in downtown tucson. It was just old gringo me and a bunch of mexicans. I didnā€™t realize how tired I was but I got in to lift there around 8PM their time and 11PM my time. I didnā€™t eat shit and was dead. I flew back to Ohio Friday after going to the desert museum in the morning. This week will be mess week part 2. I fly down to Atlanta on Tuesday for my army inprocessing and Iā€™ve never been more lost. Iā€™m just hoping it goes kind of ok. My plan is to train tomorrow and I might pull double duties and throw in a little bit of Tuesdays bench session. I figure I wonā€™t have any time to train on Tuesday and then Iā€™ll just do my squat workout saturday when Iā€™m home.

The meet: I talked to the guy who I was goign to the do the meet with and he decided to get married two weeks before and heā€™ll be on his honeymoon so that meet is off. Iā€™m pretty pumped because now Iā€™m goign to Eliteftsā€™s seminar on the 28th and Iā€™m already a mess from my own wedding that would be taking place two weeks later. This traveling has fucked up my training as well. Iā€™m going to talk with my columbus training partners about doing a june RPS meet. That will be nice to get done right before residency starts. Iā€™ll be back and forth between Columbus and Youngstown just about every damn weekend from here until my wedding. I canā€™t wait to get back into jiu jitsu next week and not have to leave the until my honeymoon.

Thankful: for reading about Pat Tillman, and the exemplary life he led

Thought: get 1% better every day - James Clear probably stolen from someone else

God bless, vigilance
DF

553

1.19.15

Week 5: explosive deads + heavy bench

WO:
Dead: 45x10, 135x5,5, 225x5,5, 315x3,3, 405x2x6 convo 405x2 sumo
rack pull: 435x5x2
2 inch deficit: 385x6x2
Bench: 45x10, 135x5, 225x5, 275x3, 305x2x3
close grip: 320x2x2
1 inch pause bench: 285x5x3
lat pulldown: 180x15x4
db shrug: 110x20x3
pull up: 20, 20, 20
front/side/back db raise: 25x10,10,10x3

diet: green
sleep: 7:33 - 72% - HR 42
location: PSD
grade: C+

Comment: Iā€™m flying out to Atlanta tomorrow so Iā€™m assuming I wonā€™t be training until Saturday. Iā€™m pretty anxious for this week and traveling tomorrow. Iā€™m ready to be back in a routine.

Todayā€™s training was questionable at best. The deads were pseudo explosive. They didnā€™t feel fast at all and they felt ugly. That was the case for my dead exercises. Bench felt fine. I paused every rep and they all went up fairly easy. I did a little hybrid on the accessory work. Iā€™m pretty sure my diet will be off point the next couple days.

Thankful: for the opportunity to serve my country

Thought: The time is always right to do what is right.
Martin Luther King, Jr.

God bless, vigilance
DF

554

1.24.15

WU: agile
WO:
Squat: 45x10, 135x10, 225x5, 315x3, 365x2, 405x7,5,5
SSB: 345x3x2
Pause squat: 355x6x2
Pull up: 22, 20, 19, 18
Glute ham: 15x4
Lat pull down: 180x15x4
Farmers: 130x30 sec x 3

diet: red
sleep: 8
location: metro north
grade: B-
weight: 218

Comment: This week has been a little off. I was done in atlanta for my reserves orientation. I had my PT test on Thursday which was pretty marginal. I did 80 pushups in 2 mins, 77 sit ups, and ran the 2 mile in 14 minutes. I weighed in at 218 with an 18.5 inch neck and a 34.5 waist. I was disappointed with the run, even considering the fact that I donā€™t run anymore. Just a couple years ago I was running sub 12 minutes while playing lacrosse. It was a great experience and I met a lot of people who have been in for 20 years. This session was pretty week. Iā€™m was/am pretty sleep deprived and start inpatient this week back in youngstown. Iā€™m ready for some consistency. Iā€™m going to be starting jiu jitsu back up after about a month off as well. I canā€™t wait to get back into that.

Thankful: safe trip, seeing family, and getting through most of my relatively longer distance traveling

Thought: Check out think like a freak, by the freakanomics people. Iā€™ve enjoyed that read.

God bless, vigilance
DF

555

1.26.15

Sled walk

1.27.15

Bench: 45x20x2, 135x10, 225x15, 245x15x2
DB incline bench: 70x15, 80x15x2
Pull up: 20, 17, 15, 20
DB front/side/back raise: 25x10,10,10x4
DB OHP: 60x15, 65x12, 60x12,10
Shrug: 120x15x4
BB Curl: 45x10x4
Plate pinch: 25x1 min x 3
Prowler: 4 plate x 25 yard x 6 high bar 6 low bar

diet: green
weight: 218
sleep: 7:17- 75%
location: PSD
Grade: B

Comment: with the meet no longer existing Iā€™m going to change my training up to a staple of what Iā€™ve done in the past. Yesterday I went in and tweaked my left hammie so Iā€™m moving that day out to thursday. Prowler felt ok on it. Everything felt pretty good and Iā€™m just going to work on getting stronger every week.

Thankful: for getting paper work done

Thought: Life is really simple, but we insist on making it complicated. -Confucius

God bless, vigilance
DF

556

1.29.15

WU: agile 8

WO:
Squat: 45x10x2, 135x10, 225x5, 275x5, 305x5, 345x5, 395x10, 365x10,8, 315x10
Dead: 225x5,5, 315x3,3 405x2,2, 495x4 sumo
BSS: 60x10x3
Glute ham: black mini x 12 x 3
Famers: 135x 30 sec x 3

diet: green
sleep: 8:55 - 90% HR 42
location: PSD
grade: A-

Comment: This was one of the better training sessions Iā€™ve had in a while. I felt pretty locked into my squat groove and it was a good training day. Pulls felt ok, and the rest felt pretty good as well. It was a good start. My leg didnā€™t bother me at all. I started going to jiu jitsu again and Iā€™m really happy with that choice. Glad I got to sleep and get some work done.

Thankful: for sleep

Thought: get vacation time, because thatā€™s the time you remember. spend time with your family - guy on the plane

God bless, vigilance
DF

557

1.29.15

WU: agile 8

WO:
Squat: 45x10x2, 135x10, 225x5, 275x5, 305x5, 345x5, 395x10, 365x10,8, 315x10
Dead: 225x5,5, 315x3,3 405x2,2, 495x4 sumo
BSS: 60x10x3
Glute ham: black mini x 12 x 3
Famers: 135x 30 sec x 3

diet: green
sleep: 8:55 - 90% HR 42
location: PSD
grade: A-

Comment: This was one of the better training sessions Iā€™ve had in a while. I felt pretty locked into my squat groove and it was a good training day. Pulls felt ok, and the rest felt pretty good as well. It was a good start. My leg didnā€™t bother me at all. I started going to jiu jitsu again and Iā€™m really happy with that choice. Glad I got to sleep and get some work done.

Thankful: for sleep

Thought: get vacation time, because thatā€™s the time you remember. spend time with your family - guy on the plane

God bless, vigilance
DF

558

1.31.15

WO:
Bench 3 grip: 235x3x3, 245x3x3, 235x3x3
Incline DB bench: 70x15, 90x15x3
Pull ups: 20, 18, 16, 20
Front/side/back raise: 25x10,10,10x4
DB OHP: 65x10x2
DB shrug; 130x15x2
DB curl: 40x12x2

diet: green
weight: 217
location: LA fitness - polaris
grade: B

Comment: I need to get my mind right this week. Iā€™ll be doing my rep work for squat tomorrow and some dynamic stuff. I was supposed to be doing my 5/3/1 bench work yesterday and I shit the bed on that one. I need to write out my training program. Glad I did some dynamic stuff to start it off, but then it was just rep work. One more week of traveling and then Iā€™ll get to stay put for a weekend. Iā€™m excited for that.

Thankful: for making it back safely in the snow and getting to watch the super bowl

Thought: If you canā€™t feed a hundred people, then feed just one.
Mother Teresa

God bless, vigilance
DF

559

2.2.15

WU: Agile 8
WO:
box jumps from seated: 5 set x 3 jump
SSB + orange band: 65x5, 155x5, 245x3,3, 275x3,3, 295x3,3
Lunge front foot elevated: 65x10x3
Glute ham: red mini x 15 x 4
Conditioning: sandbag (285lb) x 25 yard x 6
Prowler: 5 plates x 40 yards x 6
jiu jitsu

diet: green
sleep: 6:50 - 70%, 44BPM
location: PSD
weight: 218
grade: B

Comment: Jumps felt fine. I need to implement front squats and SSB in my training. Iā€™m much weaker with both of those lifts compared to back squat. The conditioning killed me. The gym owner was giving me shit for being so bad with the sand bag. Iā€™m happy Iā€™m back in jiu jitsu. I need to make sure my diets locked down.

Thankful: for heat

Thought: Half the world is composed of people who have something to say and canā€™t, and the other half who have nothing to say and keep on saying it.
Robert Frost

God bless, vigilance
DF

560

2.3.15

WU: agile
WO:
Med ball press: 20x5x3
Bench: 45x20x2, 135x5, 205x3, 225x5, 255x5, 295x10, 275x10, 8
DB row: 100x15, 120x15x3
Face pull: orange band x12x4
Band pull apart: orange x 15x4
DB bench: 70x10, 100x18, 15
Shrug: 120x15x3
BB curl: 45x9x3
Prolwer: 6 plate x 20yard x 4, 7 plate x 20yard

diet: green
weight: 216
location: PSD
grade: B
sleep: 7

Comment: this week has been going pretty well so far. Stress is manageable and training has felt pretty good. Dietā€™s been locked in for about a week and a half. Need to get some sleep.

Thankful: for more positive people this week

Thought: congrats to my high school basketball coach on his 400th win

God bless, vigilance
DF