VikingsAD28's Training Log 2.0

Training Training Logs
181

[quote]VikingsAD28 wrote:

Thanks for asking. As ghey as it is, my main goal with the diet is to get to the point of having visible abs.

I never have seen my abs in my life. I would love to be able to get down to that point and be able to at least maintain my strength, I feel that working with Shelby is my best chance for doing that.

Once I get down to a level of leanness I am happy with, whether it be with Shelby or after our diet is over, I will begin trying to add size again. The only difference is this time around I will do it with rice and steak, as opposed to chicken fingers and french fries.

Just by looking over the initial plan I have already learned a lot from Shelby, seeing how he adjusts it going along is going to teach me more than any book or article ever could.

I am tired of looking and feeling like a fat sack of shit. I am not saying I expect to get to the point of having abs and then keep them forever, but I will never again in my life allow myself to get as out of shape as I did.

I know I am not Derek Poundstone or Matt Kroc, but it has been shown by them and others that it is possible to get strong as fuck while not being a fatty. THAT is what is really my ultimate goal for my next 20 years of training, be big as hell and strong as hell while looking good doing it.[/quote]

It’s not ghey at all, well maybe a little. In all seriousness, that is a good goal to have and one that is easily measured and observable. Based on the success a friend of mine had with Shelby’s diet plan (one of his featured clients, went from 30% BF down to 7% BF), you’ll be pleased with the results.

182

[quote]novaeer wrote:

[quote]VikingsAD28 wrote:

Thanks for asking. As ghey as it is, my main goal with the diet is to get to the point of having visible abs.

I never have seen my abs in my life. I would love to be able to get down to that point and be able to at least maintain my strength, I feel that working with Shelby is my best chance for doing that.

Once I get down to a level of leanness I am happy with, whether it be with Shelby or after our diet is over, I will begin trying to add size again. The only difference is this time around I will do it with rice and steak, as opposed to chicken fingers and french fries.

Just by looking over the initial plan I have already learned a lot from Shelby, seeing how he adjusts it going along is going to teach me more than any book or article ever could.

I am tired of looking and feeling like a fat sack of shit. I am not saying I expect to get to the point of having abs and then keep them forever, but I will never again in my life allow myself to get as out of shape as I did.

I know I am not Derek Poundstone or Matt Kroc, but it has been shown by them and others that it is possible to get strong as fuck while not being a fatty. THAT is what is really my ultimate goal for my next 20 years of training, be big as hell and strong as hell while looking good doing it.[/quote]

It’s not ghey at all, well maybe a little. In all seriousness, that is a good goal to have and one that is easily measured and observable. Based on the success a friend of mine had with Shelby’s diet plan (one of his featured clients, went from 30% BF down to 7% BF), you’ll be pleased with the results.[/quote]

Don’t worry, I am not denying the gheyness at all.

Its good to hear your friend had such great results, it gives me hope that I could possibly be right where I want to end up in just 12 weeks.

183

October 19th- AM Cardio

Elliptical Trainer
5 Min Warm Up
15 1 Minute Intervals of 15 seconds 100%, 45 seconds 50%.
10 Min Cool Down

I opted for the elliptical because my lower back got a bit sore jogging yesterday so I figured I would do something a little easier on it.

October 20th- Squat

Day off today from AM cardio, which was nice. BW was about 240 this morning.

Squats went alright, I am going to lower the maxes for squat and bench for my next wave.

Squat
1x3 270
1x3 310
1x3 345 -It went up, which was all I cared about. I have been feeling more confident about my squat lately, I am sure I will get it back above 400 in no time, but for the time being I am going to reset the max.

Front Squat Grip Reverse Lunges
3x6 95

Machine Hack Squat
3x10 225 -Haven’t really done these ever.

A1) Straight Leg Calf Raise Machine
3x20 245

A2) Standing One Leg Calf Raise
3x10

Dragon Flags
3x12

184

October 21st- AM Cardio

Intervals on the elliptical trainer.

October 22nd

My diet with Shelby is going well, I am not dying, I am getting by just fine. This morning I weighed something like 239.6.

AM Cardio

30 Minutes steady state outside walk/jog

PM Training

Went well, still focusing on mostly back work, I am really enjoying it for something different.

Press
1x3 110
1x3 125
1x6 140

Wide Grip Pullups
1x10 BW
2x8
2x5

Semi Neutral Grip Pullups
2x5

Reverse Grip BB Rows
5x10 155

Leaning Lateral Raises
3x12 30

EZ Bar Curl -Never use this bar, good for a change up
1x10 70
1x10 80
1x10 90
1x4 110

EZ Bar Lying Extensions
3x15 70

185

You weigh less than me now!

186

[quote]BlackLabel wrote:
You weigh less than me now! [/quote]

Damn, what are you weighing these days?

187

[quote]VikingsAD28 wrote:

[quote]BlackLabel wrote:
You weigh less than me now! [/quote]

Damn, what are you weighing these days?[/quote]

Around 240, I put on 20 lbs in about 2 months.

188

[quote]BlackLabel wrote:

[quote]VikingsAD28 wrote:

[quote]BlackLabel wrote:
You weigh less than me now! [/quote]

Damn, what are you weighing these days?[/quote]

Around 240, I put on 20 lbs in about 2 months. [/quote]

Nice! I am excited to get down to where I want to so that I can start working my way back up.

189

[quote]VikingsAD28 wrote:

[quote]BlackLabel wrote:

[quote]VikingsAD28 wrote:

[quote]BlackLabel wrote:
You weigh less than me now! [/quote]

Damn, what are you weighing these days?[/quote]

Around 240, I put on 20 lbs in about 2 months. [/quote]

Nice! I am excited to get down to where I want to so that I can start working my way back up.[/quote]

Any idea on how long you want to stay thinner?

190

[quote]BlackLabel wrote:

[quote]VikingsAD28 wrote:

[quote]BlackLabel wrote:

[quote]VikingsAD28 wrote:

[quote]BlackLabel wrote:
You weigh less than me now! [/quote]

Damn, what are you weighing these days?[/quote]

Around 240, I put on 20 lbs in about 2 months. [/quote]

Nice! I am excited to get down to where I want to so that I can start working my way back up.[/quote]

Any idea on how long you want to stay thinner?
[/quote]

I just want to get down to where I want to be, keep my diet in line, keep eating healthy, and slowly add weight back on.

Once I get down to where I am happy I plan on just slowly adding more food and not going nuts and gaining 50 pounds in 2 months.

Once I am able to increase my calories, I also plan on upping the shit out of my training volume/intensity, possibly doing a program like smolov.

191

October 23rd- AM Cardio

Intervals on elliptical.

October 24th- Deadlift

Weight was at 238.6 this morning, still feeling really good, I am amazed at how many carbs I have in my diet and I am still having some really quality weight loss.

Thus far I am happy with giving pulling sumo a shot, it probably is the better choice for my body type.

Sumo Deadlift
1x3 270
1x3 310
1x8 345 -PR, basically everything is a PR with sumo, however I am pretty sure my best conventional was 350x8, so I am pleased.

Here is a video, everyone with experience please feel free to critique away-

I lost my lower back arch on the last rep or two, I also just noticed some of the reps my hips came up before the bar moved. Sorry the lighting sucks, I should have set up the camera facing away from the windows.

Strapless BB Shrugs
2x15 315
1x10 315 -Improvement from last week.

One Arm Alternating KB Swings
3x20 50 -I can already tell my conditioning has improved, I wasn’t dying after these.

Good Girl Machine
1x15 150
1x15 190
1x15 230

Ab Wheel
3x15

Seated Calf Raise
1x12 45
1x12 80
1x12 90
1x12 100
1x12 110
1x12 120
1x12 130

192

Sumo deadlift:

-It looks as though everything could be tighter. Pull your shoulders down hard (you’ll feel your lats tighten) as you go down to the bar. Either learn to get really tight just before you pull or get really tight before descending into position (probably best).

-Toward the end of your set it seems you are concentrating too much on getting the bar off the ground than on breaking the bar from the floor while staying tight and in position. As you get more comfortable you can be aggressive off the floor and keep solid form.

-You let the bar drift away from you on a couple of reps, especially the first rep. It didn’t look as though you “kicked” the bar, so you may have swung it away from you with your arms/shoulders.

-The second rep looked to be the cleanest, watch this one quite a few times.

-Overall looks pretty damn good for being so new to the lift.

193

Thanks mrodock, I really appreciate it. I will work on all of those next week and try to take a better video.

BTW I switched the video that was posted for one that was a better upload, the lighting is still shit but it isn’t so pixelated.

194

October 25th

AM Cardio
30 Minutes Jog/walk outside

PM Training

Felt a bit weak today, keeping my fingers crossed that Shelby will give me a cheat meal next week.

Bench
1x5 225
1x3 255
1x1 285 -Had zero pop off the chest, locked it out strong, just glad I could still do it.

Incline DB Flies
5x10 30s -Just tryed to make these as difficult of ROM as possible.

One Arm DB Rows
1x10 40
1x10 60
1x10 80
1x18 120
add straps
1x13 120

Lat Pulldown
1x10 120 -Stopped here, my back and grip was fried, there was no point in continuing.

I decided to try doing an arm/shoulder circuit to save time and do something different, Vincent Dizenzo does a lot of circuits like this and decided to give it a shot.

3 Rounds, no rest between exercises, short rest between rounds

Incline DB Extensions
3x10 40s

DB Hammer Curls
3x10 40s

DB Lateral Raises
3x15 20s

Band Pull Aparts
3x15 Mini Band

Felt good, didn’t take much time, I think I will do more of these in the future.

195

October 27th- Squat

Did cardio yesterday, none today. Fatloss is going well, diet is going strong, and I don’t have a massive desire to cheat.

Last night I saw Roger Waters perform “The Wall” at the Qwest Center in Omaha, holy shit, if anyone reading this has the opportunity to go to any of the shows left on the tour, FUCKING GO! It was THE most incredible stage production I have seen in my entire life.

It involved building about a 50 foot wall on stage and knocking it down, there were some 30 ft puppets, projections on the whole wall the entire time, a flying pig, an airplane going through part of the wall and pyro technics, sparks going fucking everywhere, and music from one of the best bands of all time. Hands down the best show I have ever seen, I would have paid three times as much to go.

Anyway, off of Pink Floyd and onto training.

Squat
1x5 290
1x3 325
1x1 365 -These were all difficult sets but I made it through all of them.

This is where I decided to get saucy.

Beltless Squats
2x20 135 -My lungs were on fire, as were my legs. I plan on doing light 20 rep squats after my main sets for a little while, I will add weight in the coming weeks and eventually only do one set once its heavy enough.

Dragon Flags
2x15 -My abs were toast from the squats so I only did 2.

My legs were toast from the squats so only did leg extensions

Leg Extensions
2x25 110

Leg Press Calves
100 Reps 160

196

October 29th- Press

Sigh I missed my Thursday morning cardio, due to waking up late and not being able to miss any more school. I still feel bad about it and I am dreading having to tell Shelby, but at least I have remained spot on with the diet.

Today was morning steady state cardio for 30 minutes and afternoon training.

Press
1x5 115
1x3 130
1x3 145 -Felt good.

Wide Grip Pull Ups
2x10 BW
1x7 BW
2x5 BW

Neutral Grip PU
2x5 BW

Underhand BB Rows
5x10 165

Leaning Lateral Raises
3x15 30

EZ Bar Curls
1x10 70
1x10 80
1x10 90
1x1 120

Lying EZ Bar Extensions
3x15 80

197

October 30th- 30 Minutes morning cardio

October 31st- Deadlift

Sent my week 2 update to Shelby this morning, I weighed 234 today, feeling great.

Training today, still getting the hang of sumo deads and trying not to push it too far before I can get the form down. I still am probably pushing it harder than I should, oh well.

Sumo Deadlift
1x5 290
1x3 325
1x5 365

-A lot better video than last week.

At this point I was feeling good and decided to go to 405.

1x1 405

-Definitely not textbook form, once again anyone with advice please do chip in, I can use all the help I can get.

BB Shrugs Chalk Only
2x15 315
1x11 315

2 Hand KB Swings (one in each hand)
3x20 30s

Good Girl Machine
1x15 160
1x15 200
1x15 230

Hanging Leg Raises
3x15

Seated Calf Raises
1x12 90
1x12 100
1x12 110
1x12 120
1x12 130
1x20 90

198

Deadlift 10/31/10:

It already looks like you are cleaning up your technique, good work. From the looks of the 405 I don’t think you pushing too hard . . . I haven’t been able to watch the 365 set yet, guess it isn’t loaded completely or something.

I recommend working on the following:

  1. As you descend to the bar, first open the knees, then sit back.

  2. I’m not sure how wide you are standing but I get the impression from the side view it might be too wide. Are you out to the plates? If so, you might try setting your ankles about at the rings, then experiment over the course of months whether you should be narrower or wider.

  3. Pointing the feet out more, probably around 45 degrees, will make it easier to point your knees out, which will make it easier to not let the bar drift away from you at the start of the pull.

  4. Until you can initiate the pull without the bar drifting away from you I would consider positioning the bar 1-2 inches from your shins at the start.

199

Thanks man, the other video is up now, it took a little while to process on youtube for some reason.

When I line up I have my shins at the rings, then squat down, so I end up just a little outside of them. It feels pretty comfortable for me at 6’2".

200

[quote]VikingsAD28 wrote:
Thanks man, the other video is up now, it took a little while to process on youtube for some reason.

When I line up I have my shins at the rings, then squat down, so I end up just a little outside of them. It feels pretty comfortable for me at 6’2".[/quote]

That sounds good then as far as the stance.

The 5th rep of the 365 set may have been your best. If you push the knees out more and keep your entire back tighter (it looks like you are losing slack in your back as you initiate the pull), then you are going to start closing in on it.