Vanilla Gorilla Log

Training Training Logs
161

10.18.12

WU: foam, bw squats, push ups

WO:
Bench: 45x10x3grips, 135x5, 185x5, 215x3, 250x3, 285x3, 315x7, 315x5
Pull ups: 6x7
Band pull aparts: 15x7
Incline bench: 135x10, 185x5, 225x5, 225x8
Incline DB Row: 85x10x4
Inverted rack rows: 12x4
Pushups: 30x4
Leaning curls: 15x2
Dips: 20x4

Comments: Bench went alright. My elbows are still pretty beat up. I got the 8th rep but I’m fairly certain my partner touched the bar so I’m not adding it. I did pull ups more to my chest to activate the lats more. My left lat has not been activating so I’ve started adding a couple band exercise to get them going. I’ve been a little mentally and physically down the past couple days. Need to stay focused and get a lot of work done today. Have my meeting with the Army reserves today.

Thought: The most beautiful people I’ve known are those who have known trials, have known struggles, have known loss, and have found their way out of the depths.? Elisabeth Kübler-Ross

God bless, vigilance
DF

162

10.19.12

WU: foam roll, leg swing, flexors, hip ups, jumps, 45 degree hyper

WO:
Squat: 45x10, 135x10, 185x5, 225x5, 275x3, 315x1, 365x1, 405x4x8

Comments: hips were pretty tight today. Today needs to be a great study day. I felt like the squats continued to get better every set. The first set I let my feet get a little wide so I don’t think depth was great but after that it was fine. Tomorrow I have the 10 sets of 420x3. I’m excited for that and I think my body is about ready for the deload week next week.

Thought: Learn from yesterday, live for today, hope for tomorrow. The important thing is not to stop questioning. -Albert Einstein

God bless, vigilance
DF

163

10.20.12

WU: Foam, swing, hip up, flexor, 45 degree hyper, jumps

WO:

Squat: 45x10, 135x10, 185x5, 225x5, 275x3, 315x1, 365x1, 405x1, 420x3x9
Lunges: 15x3
Leg lift: 10x3
Standing: 130x10x2

Comments: Kinda pissed. Got up late and never felt really great or locked in. On my 9th set my left lat just went into spasm and I had a huge knot. I immediately got on a lacrosse ball and tried loosening it up and it never released. Still feels like shit. I was pissed I didn’t get all ten sets in. This same thing happened to a lesser degree last week. I’ll be rolling on it all day. I technically completed the Smolov Jr. Cycle today and I’m going to deload starting Monday. I was considering doing the full program, but I’m still unsure of the direction in which I want to go. It’s between that and starting up the Texas Method until Jan 1st. I’m going to plan for the full year and probably base it off Tim H article on yearly planning.

Thought: People don’t care who you are. They need you to care who they are. When you do that, you have enough of a plateform to influence lives. - Tony Dungy

God bless, vigilance
DF

164

10.21.12

WU: foam roll

WO:
OHP: 85x5, 105x5, 120x3, 145x5, 165x3, 190x2, 135x5
Pull ups: 5x8
Band pull apart: 15x8
Close grip bench: 135x10, 185x10
DB row: 100x20x2

Comments: Today was a get in, get out day. The intensity wasn’t there again. My mind was on studying already. Today’s going to be a long day and I’m alright with that. I think it’s time for the deload week. Need to get some planning in and refocus myself.

Thought: Old friends pass away, new friends appear. It is just like the days. An old day passes, a new day arrives. The important thing is to make it meaningful: a meaningful friend or a meaningful day. -Dalai Lama

God bless, vigilance
DF

165

10.22.12 (deload week)

Cosgrows 8 bb complex: 95x7x3
Walk: 30 min
Jiu Jitsu

10.23.12

Pause squat: 135x5, 185x5, 225x5x5
Pull ups: 5x8
Bench: 135x5, 185x5, 215x5, 250x5
Cable Row: 200x10x4

Incline treadmill sprints

Comments: Mentally been in a rut. Had our first Heme/Onc test on Monday and that didn’t go great. I’m going home for a wedding this weekend so I need to put in a ton of work this week. I think the lack of having days off is starting to wear on me. It’s going to be a grind until Thanksgiving so I just need to focus until then. I pretty much decided I’ll be running the Texas method until the new year. In the meantime I’ll be planning that next year out. Right now my body feels pretty good. I feel more drained from stress than I do from physical activity. I need to clean up my nutrition as well. I feel like that slipped this past weekend and that probably contributed to my general feeling of disgust.

Thought: You drown not by falling into a river, but by staying submerged in it. -Paulo Coelho

God bless, vigilance
DF

166

10.24.12

(Deload)
WU: foam roll, leg swings

WO:
Front squat: 135x5x2, 185x5x5
Single leg curl: 80x10x5
KB swing: 53x10x5

Walk 40 minutes

Comment: just another deload day. Tomorrow will be like Tuesday. Hammies are sore from the sprints. I need to implement those more in my training.

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

167

10.26.12
(deload)
WU: foam, jumps, hyper, flexor, swings, hip ups

WO:
Squat: 135x10, 185x5, 225x5x3, 275x5x3
Pull ups: 5x10
OHP: 85x5, 105x5, 120x5
Bent over row: 135x10, 185x10x5

Walk

Comments: I’m ready to start training again on Monday. Driving to Columbus in a little bit, I’m going to a wedding there and I have to get a lot of studying done.

Thought: Love all, trust a few, do wrong to none. -William Shakespeare

God bless, vigilance

DF

168

10.27.12

WU: leg swing, hip up, flexor, 45 hyper, jumps

WO:
Squat: 45x10, 135x5, 225x3, 275x2, 315x1, 365x1, 405x1, 455x1, 500x1
405x1, 315x5, 225x5
Walk

Comments: I decided to go for a heavy single today. I hit my yearly goal which is nice. I’ve never put 5 plates on for a raw squat. I’m content that I finally hit 5. Content need to focus right now.

Thought: Doubt is a pain too lonely to know that faith is his twin brother. -Khalil Gibran

God bless, vigilance
DF

169

10.29.12

WU: foam, static flexor, hip ups, back extension, jumps

WO:

Squat: 45x5x2, 150x3, 230x3, 305x2, 385x5x5
Bench: 45x5x2, 150x5, 210x3, 270x2, 300x5x5
Dead convo: 135x5x2, 170x5, 260x3, 365x2, 435x5x1

Jiu Jitsu

Comments: Had a test today and wasn’t mentally 100%. Started the texas method program today. I’ll be doing this for 6 weeks. That should take me up to winter break. Right now I’m thinking I’ll do some sort of complex on Tuesday and thursday. Felt weird doing the 3 main lifts all in the same day. I hope this works out well for the time being. Found out my girlfriend got hired at childrens hospital today and my test went well. It’s been a good day so far. Had a board planning meeting today and that got me a little anxious for the spring. Glad the buckeyes won this weekend. Went to a wedding in columbus. That was fun and a little weird. It was pretty much a high school reunion. I need to grocery shop for this apparent “frankenstorm.” Diet has been poor today and yesterday. Felt the weakest on bench today.

Thought: Nothing will work unless you do. -Maya Angelou

God bless, vigilance
DF

170

10.30.12

WU: hip ups, 45 hyper, jumps, foam roll, swings
WO: KB circuit, walk

10.31.12

WU: foam roll, leg swings, hip ups, flexor, 45 hyper, jumps

WO:
Squat: 45x5x2, 135x5, 185x3, 245x3, 315x5x2
OHP: 45x5x2, 85x5, 105x3, 135x2, 155x5x3
45 hyper: 10x5
Pull ups: 20, 16, 10

Steam room

Comments: Did not have a lot of energy this morning. I’m doing the texas method style this week. I talked to the gym I trained with and he’s all about finishing the smolov template. So I guess I’m starting that up again on Monday. That program is going to suck balls unless I get back into it mentally. Need to get a lot of studying done today. I’m going to do some weighted vest walks and foam roll after class today to help get some blood moving. My chest and shoulders were very tight and sore this morning. I also realized Eric Spoto goes by the vanilla gorilla. This is not his log, I’m sorry if got your hopes up.

Thought: Women and cats will do as they please, and men and dogs should relax and get used to the idea. -Robert A. Heinlein

God bless, vigilance
DF

171

11.1.12
Jiu Jitsu

11.2.12

WU: Foam, hip ups, flexor, band hyper, jumps, leg swings

WO:
Squat: 45x5, 150x5, 185x5, 225x5, 275x3, 315x2, 365x2, 405x1, 430x5
Bench: 45x5, 135x5, 185x5, 225x3, 275x3, 315x2, 345x1, 370x1 (PR)
Clean: 135x5, 185x5, 225x3, 255x3x3, 225x2x2

Comment: I need to get back into the morning routine. It was tough getting out of bed in the morning. I’m getting the lifts in I just would like to be more consistent with the training time. Squats never felt awesome, but I never struggled with the weight. The bench was a grind, it didn’t go up smooth or easy, but that’s a raw PR for me. That was definitely a max today. I haven’t cleaned in a long time so those felt like shit. My one week experiment with the Texas method was interesting. It was very challenging and I would like to commit to this program. I think I’m going to implement it into on of my cycles for next year. To finish out this year I’m going to complete the smolov program for squats. I’m hoping to stay healthy and finish out this training year strong.

Thought: In three words I can sum up everything I’ve learned about life: it goes on. -Robert Frost

God bless, vigilance

DF

172

11.3.12

Gi Jiu Jitsu- cross trained with our team. It was good rollin with some new guys.

11.4.12

WU: foam, swings

WO:
KB circuit- 50 v ups, 50 snatches, 25 pushups, 50 swings, 50 burpees, 50 clean and presses, 50 mountain climbers
Squat: 45x10, 135x10, 225x5x3
Cosgrow Evil 8 barbell complex: 95x7x4

Comments: Needed a study break so I hit the gym to get the blood moving. I feel pretty good and energized to get back to the grind. It’s a little insane it’s dark outside already. I found a template for the speed weeks so I’ll be returning to my smolov shit to finish these 13 weeks. I’m excited to see how it ends up. Jiu Jitsu went well I held my own against some upper belt levels. It’s nice to know that I’m improving. It’s a long road and I pray that I’m able to continue to lift and train.

Thought: Be awesome today. Be thankful for all the gifts in your life. Focus on the positive, ignore the negative. Pray for the US and it’s government, and that no matter what the results are Tuesday that we can move towards a better future. Be thankful that the ads will be over. Learn from your mistakes and learn from failure. Give the gift of a smile to everyone. Make yourself better today. Strong body, strong mind, eternal vigilance. God bless you today, mad love my brothers and sisters.

DF

173

11.5.12

WU: foam roll, swings, hip up, flexor, back raise, jumps

WO:
Squat: 45x10, 135x5, 225x5, 275x3, 315x1, 365x1, 405x1,
Squat Negative: 405x1, 520x1x10
Lunges: 4x10
Standing abs: 120x20x4, 130x20
Roman chair: 20x4

Comments: This was a lot more taxing than I expected it to be. My test went horribly today. I need to step it up for the next system. I’m about to run over to jiu jitsu. I need to refocus myself starting tonight.

Thought: This is a a short story I wrote. I hope you enjoy
The Three Teachers
There were once three immortal teachers named Failure, Mistake, and Consequence. All students have met them, and all students have learned from them. Some have learned more than others, for these teachers are harsh and can be unforgiving. Because of this, some students are scared to learn from them again. They choose to study under another teacher named Comfort and never take the chance to meet these great teachers again. Unfortunately, this new teacher feeds its students pride which makes his new students weak in mind and body. He also gives them a cloak called Excuse to cover the scars they received from the great teachers. Often times those from the school of comfort will laugh at the scars covering their peers because they?ve become drunk off the pride they?ve been feed.

All elders remember the pain and suffering Failure, Mistake, and Consequence may bring. Some elders forget the lessons they learned from the teachers, exaggerate their time spent under them, and vow that we are better off without them. Even worse, some elders try to shield the students from the lessons of the great teachers because of their own former pain and broken dreams. As clever as these elders are the teachers are more so, and they will always find a way to teach the students.

Do not lose hope, for there are some brave students who become warriors and spend their whole lives studying under these teachers. They are armed only with the weapons of an open mind, perseverance, and purpose. If you come across these warriors you have three choices 1. You can choose to help them by offering support, love, and the stories behind your own scars. 2. You can choose to study under the teacher Comfort, which allows you to criticize the students from the great teachers 3. Finally, you can choose to reclaim your weapons, join them, and become a warrior yourself.

God bless you on your choice and on your journey, eternal vigilance
DF

174

Cool log, bud. Strong numbers. What do you weigh? Dig the daily thoughts. The bronchitis one made me literally laugh out loud.

175

[quote]WhiteFlash wrote:
Cool log, bud. Strong numbers. What do you weigh? Dig the daily thoughts. The bronchitis one made me literally laugh out loud.[/quote]

Thanks for your words WhiteFlash. I currently weigh about 220lbs at about 15% bf (handheld thing). Goal is to be between 10-12% bf. My question to you is, how the hell did you get so beat up over the years? You have a pretty extensive injury list.

176

11.6.12

WU: Push ups, jumps, foam roll,

WO:
Bench: 45x10, 155x5, 185x5, 225x5, 255x3, 275x5, 300x3, 335x4, 335x2
Band pull aparts: 15x15
Pull ups: 5x15
Incline bench: 45x10, 135x10, 185x6, 205x6x3
Incline DB row (3 hand positions): 70x9x6
Push ups: 30x3
TRX row: 15x3
Dips: 15x3
TRX curls: 15x3

Diet: I’m going to start counting consecutive days where I follow my diet plan, today is day 0

Comments: I felt really good after this workout. I’m ready to get into the intense phase of smolov. I need these workouts. I feel like they help me focus and feel positive about my day. Need to crank out some studying. Excited my girlfriend is coming up tomorrow through the weekend.

Thought: Experience without theory is blind, but theory without experience is mere intellectual play. -Immanuel Kant

God bless, vigilance
DF

177

[quote]vanillagorilla33 wrote:

[quote]WhiteFlash wrote:
Cool log, bud. Strong numbers. What do you weigh? Dig the daily thoughts. The bronchitis one made me literally laugh out loud.[/quote]

Thanks for your words WhiteFlash. I currently weigh about 220lbs at about 15% bf (handheld thing). Goal is to be between 10-12% bf. My question to you is, how the hell did you get so beat up over the years? You have a pretty extensive injury list. [/quote]

Right on. How tall are you? You’re a big dude. Man, it honestly boils down to me just not listening to my body. My mom’s an old country girl, so coming up if you complained about something you got a whoopin’, haha. That carried over, and if something hurt I figured I was just being a pussy and push through. Years of that through basketball and lifting eventually caught up with me. Knock on wood, I actually feel as good as I have in a really long time at the moment and feel like I’m ready to get some strength back.

Thought for ya: common sense ain’t that common- Mark Twain

178

WhiteFlash: I’m 6’ and a half inch. The half inch is very important to me. That’s great that you’re feeling healthy now. I’ll be checking out your log. Good luck on your goals. There’s a lot of truth in that quote of yours.

11.7.12

WU: Foam roll, leg swing

WO:
Clean: 95x3, 135x3, 185x3x8
Squat: 135x5, 185x5, 225x5x5
Sprints: 10x40yards

Diet: good except I had Chipotle last night for dinner and I paid for it this morning.

Comment: Didn’t sleep to well last night. Glad I got in. Did some sprints to burn off some energy. Can’t wait to do some box squats Friday.

Thought: It is what it is

God bless, vigilance
DF

179

11.8.12

WU: leg swings

WO:
Front squats: 95x10, 135x5, 185x5, 205x5x2, 225x5x2
KB Swings: 53x30x6
Single leg curls: 85x20x4

Diet: did well today

Comment: My girlfriend just got up here for a visit through the weekend. So went to the gym with her. Light day just to get blood moving. Looking forward to box squats tomorrow. I can’t wait to go through the intensification phase of smolov next week. These three weeks have been frustrating not being able to feel like the workouts were taxing.

Thought: Nothing ever comes to one, that is worth having, except as a result of hard work. -Booker T. Washington

God bless, vigilance
DF

180

11.9.12

WU: leg swings

WO:
Box squat: 135x5, 185x5, 225x5, 275x3, 315x2, 340x2x12
Serrano BSS: bwx6x5
Side bend oblique: 100x10x5
Hanging leg raise: bwx8x5

Comments: Happy I was doing more squatting. The weight felt light, but I did not feel explosive. I continued to get faster every set, but I didn’t have the speed I was looking for. I used a wider stance and busted out my Chuck T’s and my hips were very tight. This was a large change from the close stance I’ve been using throughout the smolov program. I didn’t use any weight for the Serrano bulg. split squats and my legs were on fire. I need to implement those in my routine a lot more. Going in for an upper body workout tomorrow. It’s been fun training with my girlfriend. She’s getting a lot stronger, she hit a set of 205x4 on squats. I’m hoping for a great day in the gym tomorrow. Then I need to have a great study day. I saw the new Bond movie after class and it was great, I recommend it.

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

God bless, vigilance
DF