3-15-12 cont’d
NO PROWLER TODAY!
3-16-12
BW- 228
Treadmill 3mph, 7.5%, 30 minutes
Paused Close Grip Bench Press- added 20lbs and worked up to 335x2
2-Board Press- added 5lbs and did 3x5x320
DB Standing Press- added 10lbs per hand and did 3x12x50’s
Mini Band Pushdowns- 5x20
Don’t give up bro! You’re making amazing progress. You’ll look more like a beast soon!
3-17-12
BW- 228
Rest
3-18-12 Training
Wasn’t able to weigh because we forgot to take our scale to my parent’s house where we stayed last night.
Death Squats- 3x15x225
*Instead of adding weight to these I thought that I could progress by shortening the rest periods. Last time i rested 6-7 minutes and this time I stayed under 6 minutes. They were even harder this week.
DB Step-ups (Heart Attack City)- 2x12x25’s
*Kept the weight the same and kept the rest periods to 2.5min
GHR- 3x8xBW
*Same weight and rest shortened to 2min
Plank- 1x90 seconds of pain
KB Intervals- 10 swings on the minute for 8 minutes
(The Death Squats and Step-ups alone are harder than all of my weekly workouts combined. Is it supposed to be this way?)
BTW, my arm still isn’t 100% but I’ve been lifting through it.
3-19-12
BW- 228
Treadmill 3mph, 7.5%, 30min
*Due to my arm I kept the rest short to increase the intensity. All rest periods were under 2 minutes. Now that I’m done my arm is aching pretty bad. I really think it’s bicepital tendonitis. It mostly OK during the session though.
Close Grip Bench- 4x8x225
DB Flat Bench- 100’s X 14
*I really wanted 20 here but I forgot that I wouldn’t be fresh going into this.
Face Pulls- 3x20x#8
DB Triceps Extensions- 4x10x40’s
Chest Supported Row- 200x20, 150x20
*I was supposed to do Meadows Rows here but I was trying to get this session in before a client at work and the place was packed. This machine was easily accessible.
I felt really good today. I don’t know why. It could be a renewed sense of purpose with the training and diet or it simply could have been a good night’s sleep. I’ll take it either way.
3/20/12
BW- 227 (New low weight on this diet!)
Treadmill 3mph, 5% grade- 30 minutes
*My legs felt like lead today.
3/21/12
BW- 227
Deadlift- warmed up and couldn’t even pull 405 once.
Squats with belt- 3x8x225
GHR- 3x6x10lbs
Plank- 1x60sec
KB intervals - 10 swings on the minute for 8 minutes
*I talked with Mike about the horrible deadlift and we think it’s the combination of adding the high rep squats and lowering calories at the same time. He told me to take the squat weight down to 185 and I’ll probably deload soon. My all-time best deadlift is 585 and I recently pulled 525 for almost 3. So we knew something had to be wrong.
3/22/12
BW- 227
Rest
3/23/12
BW- 227
*I made some substitutions because due to scheduling I had to get this one in at work and we sadly don’t have a power rack
Touch and Go Bench Press- worked up to 365x2, missed the third. This is way lower than it should be but it’s pretty good considering the arm/shoulder issues.
Bench Press with Mark Bell’s Sling Shot- 3x3x350
Standing Press- 3x12x120
Sling Shot Pushups- 3x20
*My arm/shoulder is BETTER but still not 100%
If you double your calories and add in a pizza every night your arm will heal up just fine and you strength will steadily increase!
Mike had me deload for a week. I did a light upper body pump sessions, another day I did 100 straight swings with the 53lb kettlebell, and I did a couple of LISS sessions.
*My current approach to training (while working on fat loss) is to Train to Maintain. This may seem like I’m being lazy or a sissy to some people. However, I notoriously get beaten into the ground and walk around like a zombie when I diet. I want to do this a healthier way and not be taking 4 HOT-ROX Extreme per day on top of coffee and energy drinks. Basically, I took all of my best lifts during the leans gains phase with Mike. Then, I took 90% of those lifts. I will rotate the same two week training block, with the same weights, until the dieting is done. I will not try to progress in any form of fashion. I MIGHT work on decreasing rest periods but only if I feel good. This is how it’s been going so far.
4/2/12
BW- 228
Paused Bench Press (3’s)- 135, 185, 225, 275, 300, 335
1-Block Press- 3x5x315
BB Military Press- 3x8x135
Mini Band Pushdowns- 100 total in 6 sets
*Arm felt pretty good in this session
Prowler- Two 40 yard trips with 90lbs
4/3/12
BW- 229
Rest
4/4/12
BW- 229
Paused Squats- No belt (3’s)- 135, 185, 225, 245, 275, 300
Low Pin Squats- No belt- 3x5x225
Rack Pulls- No belt- 3x5x315
Ab Wheel- 3x8xBW
4/5/12
BW- 228
30 min LISS
4/6/12
CG Bench Press- 3x8x250
Blast Strap Pushups- 3x10
DB Rows- 2x20x90
Face Pulls- 3x20xMini Band
with:
BB Tri Ext- 3x8x100
with:
DB Hammers- 3x12x25’s
Stretch Pecs, Tris, Shoulders
Prowler- Two 40 yard trips with 90lbs
30min LISS
4/7/12
BW- 230
30min LISS
4/8/12
BW- ?
30min LISS
Week 1 with Fat Loss Emphasis 3.0
4/9/12
BW- 228
CG Bench (3’s)- 135, 185, 225, 275, 300, 335
Sling Shot Bench Press- 3x5x315
Kettlebell Military Press- 3x12x35’s
Sling Shot Pushups- 3x20
Prowler- Ten trips with empty prowler for 40 yards, 1 min rest
4/10/12
BW- 228
30min LISS
4/11/12
BW- 228
Deadlifts (3’s)- 135, 225, 275, 315, 365, 405. Then I pulled 455 for a single.
*This is a lot less than I should be able to do but it’s a lot more than I could pull before my deload.
Squats- 3x6x275
Scratched the Good Mornings
Ab Wheel- 3x8
Prowler- Ten trips with empty prowler for 40 yards, 1 min rest
4/12/12
BW- 227
30 min LISS
4/13/12
BW- 231 *Must be due to the ridiculous amount of green veggies I ate during my feast.
Bench- 3x8x275
Blast Strap Pushups- 3x10xBW
Neutral Grip Pullups and Chins- 6x3 (supersetted with the bench and pushups), then 2x6
Kettlebell Tri Ext- 3x12x35’s
with:
DB Curls- 3x12x25’s
with:
Rear Delt Raises- 3x30x5’s
Stretched Pecs- 60seconds
This afternoon will do Prowler- Ten trips with empty prowler for 40 yards, 1 min rest
I’m just training to maintain and it’s going OK. I’m gradually adjusting to the 230am training. My deadlift is still a lot lower than it should be (455, about 100lbs lower than when we were working on gains) but it’s a lot higher than it was before Mike had me deload.
Measurements:
Neck- 15.25 (-0.25)
Arm- 15.5 (same)
Chest- 45.25 (+0.25)
Abdominal- 40.5 (+0.25)
Hips- 42.5 (+0.25)
*Our Accu-Measure tape broke at this point! Too huge?
Skinfolds:
Triceps- 4 (-1)
Subscapular- 20 (same)
Midaxillary- 12 (-1)
Chest- 6 (-3)
Abdominal- 34 (same)
Illiac- 15 (-1)
Thigh- 9 (same)
BF%- 14.25% (-0.55%)
LBM- 197.2 (+3lbs)
FM- 32.7 (-1lbs)
BW- 230 (-1 lbs)
4/14/12
BW- 231
50min LISS
4/15/12
BW- 231
30min LISS
4/16/12
BW- 228
Paused Bench Press (3’s)- 135, 185, 225, 275, 300, 335, 315, 335
2-Board Press- 3x5x315
BB Standing Press- 3x8x135
Mini Band Pushdowns- 5x20
Chins- 10x3 performed throughout the session
4/17/12
BW- 229
Rest
4/18/12
BW- 228
Squats (3’s)- 135, 185, 225, 275, 300, 335
Low Pin Paused Squats- 3x5x275, 250, 250
Rack Pulls- 3x5x315
Ab Wheel- 3x8
Jump Rope- 100 Revolutions
PM- Prowler 10 X 40 yards
4/19/12
BW- 228
30min LISS
4/20/12
BW- 229
*I have decided to switch to more of a classic hypertrophy routine. I’ll do 5 days per week, one bodypart per day, 15-20 reps per bodypart, mostly 8-12 rep range. I will still do 3’s and 5’s on squat, bench, deads, and chins. Other than the 3’s and 5’s I will rest no longer than 1 minute between sets.
BB Tricep Extensions/BB Curl- 5x8
DB Tri Ext/DB Curl- 5x10
Reverse Pushdowns/Reverse Cable Curls- 5x12
30min LISS
Prowler- 10x40 yards
4/21/12
BW- 229
4/22/12
BW- 230
30min LISS
4/23/12
BW- 230
Chins- 5,4,3,2,1, with 2min rest between sets
60 seconds rest on the following:
Blast Strap Inverted Rows- 5x8
Pulldowns- 5x10x100,80,70,70,70
DB Row- 5x12x50
*This row was WAY too light
Stretch Lats
PM Intervals- Alternating running/sprinting 15 seconds with walking 45 seconds for 1 mile total, 13:40
4/24/12
BW- 228
30min LISS
*Woke up with a bad pain under my right shoulder blade. It hurt to move, sneeze, or breathe deeply.
4/25/12
BW- 226
Paused Bench (3’s)- 45, 95, 135, 185, 225, 275
Bench- 5x8x185
Pushups- 5x10
DB Bench- 5x12x50’s
*The 50’s have never felt so heavy before! The one minute rest turned this into a tricep failure session.
PM Intervals- Alternating running/sprinting 15 seconds with walking 45 seconds for 1 mile total, didn’t time
4/26/12
BW- 228
Squats (3’s)- 135, 185, 225, 275, 300, 335
Deadlifts (3’s)- 135, 225, 315, 405
30 min LISS
Foam Rolled lower body and stretched full body- 10 passes
4/27/12
BW- 228
BB Standing Press- 5x8x95
BB Upright Rows- 5x10x95
DB Standing Press- 5x12x25’s
Delt Combo- 5x12x5’s
Stretched Shoulders
*This entire session was way too easy.
PM Intervals- Alternating running/sprinting 15 seconds with walking 45 seconds for 1 mile total, 12:15
Foam Rolled lower body- 20 passes
4/28/12
BW- 228
30min LISS
Foam roll lower body- 20 passes
*I was supposed to do an afternoon training session before my carb up today. However, we were out around the town a lot later than we anticipated. We went to a Health and Fitness Expo that our town was hosting. At the GNC booth they had the Perfect Pushup Challenge. If you could beat everyone else who had attempted the challenge so far you won a free bag of protein powder. Considering I had worked shoulders the day before, had just eaten lunch, and was wearing flip flops and a polo, I’d say my 40 reps weren’t bad. Alas, this did not meet the 60 reps required to win. They hooked me up with free stuff anyway! My wife knocked out 3 reps on the handles like a champ considering she did a kettlebell death workout the day before and had also just eaten lunch. I’m pretty sure the GNC had been letting women get away with partial reps because the number to beat was 17 and they were surprised at how good my wife’s form was.
4/28/12 Update
I switched to more of a 5 days per week hypertrophy split with minimal rest periods. I still go heavy for 3’s/5’s on squat, bench, deads, and chins. I’m really enjoying the change of pace and I feel like I’m burning a ton more calories. I also switched to sprint intervals around my neighborhood (15 sec “sprint”/ 45 sec walk) and I’m really getting into that.
Measurements:
Neck- 15.25 (same)
Arm- 15.5 (same)
Chest- 45.25 (same)
Abdominal- 40 (-0.5)
Hips- 42.5 (same)
Thigh- 26.25 (+0.25)
Calf- 16 (same)
Skinfolds:
Triceps- 4 (same)
Chest- 6 (same)
Midaxillary- 12 (same)
Subscapular- 18 (-2)
Abdominal- 31 (-3)
Illiac- 16 (+1)
Thigh- 9 (same)
BF%- 13.68% (-0.57%)
LBM- 196.7 (-0.5lbs)
FM- 31.2 (-1.5lbs)
BW- 228 (-2 lbs)
*This is the lowest bodyfat I have ever been tested at. However, I did not test my bodyfat while working with Shelby and I’m sure it was lower then.
I trained last week but haven’t logged it. Last week is all the same stuff as what I’m doing this week. However, I should be increasing some weights this week. My weight dropped to 224 last week and I had an epic “paleo” carb up on Friday night. I lifted 5 days, did 20 sprint intervals 3 days, and did 30-40min LISS 4 days.
5/7/12
BW- 226
Neutral Grip Pullups- 5x5, 2min rest
Suspended Inverted Rows- 5x8, 1min rest
Pulldowns- 5x10x90lbs, 1min rest
DB Row- 5x12x70lbs, 1min rest
Stretched Lats
PM- Intervals: Jump Rope- 20min
*It was storming so I did this instead of sprints. I’m horrible at jumping rope and have never actually tried until now. I hope to get better at this soon so I can incorporate it more.
5/8/12
BW- 224
Paused Bench Press (3’s)- 135, 185, 225, 295, 350, 2min rest
Bench Press- 5x8x205, 1min rest
Pushups- 5x10, 1min rest
DB Bench Press- 5x12x50’s, 1min rest
Stretched Pecs
PM- 40min LISS
I will hopefully post videos later today.
5-9-12
BW- ?
Squat- 135x3, 185x3, 225x3, 315x1, 365x1, 405x2
Deadlift- 135x1, 225x1, 315x1, 405x1, 500x1
PM- Intervals
Videos from the past two days and for today’s training:
5/10/12 Shoulder Training
BW- 227
BB Standing Press- 5x8x115
BB Upright Rows- 5x10x115
KB Standing Press- 5x12x35’s
Delt Combo- 10’sX15, 20, 25
Jump Rope- 100 total revolutions
PM- Will do 40min LISS
*I’m ready for my carb meal tomorrow!
BB Tri Ext- 5x8x105
EZ Bar Curls- 5x8x75
KB Tri Ext- 5x10x35’s
DB Hammer Curls- 5x10x25’s
Pushdowns and Cable Curls- 45lbs X 20, 15, 15, 10
*I think I will change this workout next week. By the end of the week my elbows do not enjoy the heavier extensions and ache the entire time. Next time I will do higher volume and change the exercise order. I think starting with a pushdown movement will make things feel much better.
*Diet overview: Basically I have gotten back around to the parameters of the anabolic diet. So now my thread name actually makes some sense. On training days I get 50g of carbs from sweet potatoes and strawberries (5x per week) and non-training days are only trace carbs. On the last training day of the week I add another 250g of carbs. I am still using the Modified Warrior diet template. This means I eat 300g of carbs in that one meal! This is how tonight’s meal will go down
(All are cooked weights when applicable)
16oz ground round
8 slices of Udi’s gluten free bread
2 slices of American Reserve White Cheddar Cheese
4 strips of Applewood Smoked Bacon
2 Tbsp Organic Mayo
*This will be made into 4 bacon cheeseburgers.
1 pound of sweet potatoes made into baked fries with reduced sugar Heinz ketchup
1 pound of bananas with just enough almond/coconut milk to food process into ICE CREAM!
Also, my wife makes these awesome dark chocolate almond banana cookies!
Recipe from her nutrition coach here: http://www.jencomaskeck.com/2012/03/grain-free-chewy-choco-chip-cookies.html
5/14/12
BW- 226
*60 seconds rest between every set
Neutral Grip Pullups- 5x5xBW, 2min rest
*60 seconds rest between every set
Suspended Inverted Rows- 5x8
Pulldowns- 5x10x90
DB Rows- 5x12x80’s
Close Grip Underhand Pulldowns- 5x15x50
*Last two exercises were way too easy.
Stretched Lats
PM- 20 sprint intervals
5/15/12
BW- 226
Bench- worked up to a missed 405 attempt
*60 seconds rest between every set
Bench- 5x8x225
Pushups- 5x10xBW
BB Slight Incline- 5x12x35’s
DB Slight Incline- 5x15x25’s
Jump Rope- 100 total revolutions
*Deload time! I still do my normal intervals and LISS. Bodyweight dropped to 224.
5/19/12
BW- 227
*Deloaded a bit earlier this week. Today I did a mini workout to get my lower body used to more volume.
Squats- 5x8x135
Deads- 5x8x135
Jump Rope- 200 total revolutions
LISS- 30min
*Mike now has me zero carb with one carb meal per week.
5/20/12 Update
From each measurement’s highest of 2012, compared to 5/20/12
Neck: -0.75in
Arm: -0.75
Chest: -1.75
Ab: -1.25
Hip:- 1.25
Thigh: -0.75
Calf: -0.5
Skinfolds:
Tri: -1mm
Pec: -10
Midax: -4
Subscap: -3
Ab: -9
Illiac: -12
Quad: -2
LBM: -3.5lbs (not carbed up)
Fat: -12.2lbs
BF%: -4.3%
5/21/12 Back Training
BW- 230 (ate a ridiculous amount of pistachios the day before so I’ve got some sodium bloat going on)
*60 seconds rest between every set
Neutral Grip Pullups- 5x3xBW
Suspended Inverted Rows- 5x8
Pulldowns- 5x10x90
DB Rows- 5x10x100’s
Close Grip Underhand Pulldowns- 5x15x70
Stretched Lats
*Skipped intervals today
5/22/12
BW- 226
*60 seconds rest between every set
Bench- 5x8x225
Pushups- 5x8xBW
BB Slight Incline- 5x10x135
KB Slight Incline- 5x15x35’s
Jump Rope- 100 total revolutions
*The first two exercises felt harder than they should. I attribute that to being in the fat adaptation phase.
The last two were too easy. My triceps were just so fatigued from the bench and pushups that I underestimated my weights.
*Will probably make up the interval session I skipped yesterday.
5/23/12
Squats- 5x8x135
Deads- 5x8x135
Step Ups- 5x10
GHR- 5x10
5/24/12
BB MP- 5x8x95
BB Up Rows- 5x10x95
KB MP- 5x10x35’s
Something else I don’t remember…
*After this session we headed to New Orleans to get on the cruise ship!
5/25/12
*Training for the duration of the cruise in the ship fitness center. I used mostly old school life fitness machines for training. My nutrition will be as much meat, eggs, cheese, and vegetables as possible
Row Machine- 5x8
Pulldown Machine- 5x10
DB Row- 5x15
DB Curls- 5x12
Bicep Curl Machine- 3x20
5/26/12
Seated Leg Curls- 5x10
Leg Press- 5x10
DB Swings- 5x10
*I kept this abbreviated because we did not take the elevators on the ship and used the stairs to get everywhere.
5/27/12
Chest Press Machine- 5x10
DB Bench- 5x10
DB Incline- 5x12
Tricep Dip Machine- 5x20
5/28/12
Pulldown Machine- 5x10
Row Machine- 5x10
DB Pullovers- 5x10
Bent Over DB Row- 5x15
5/29/12
BW- 230
Rest
5/30/12
BW- 229
Squats- 5x10x135
Deads- 5x10x135
Step Ups- 5x10
GHR- 5x10
Mike is supposed to get me a new nutrition/cardio plan by Friday.
6/1/12
BW- 228
*60 seconds or less rest between all sets
BB Bench- 225x10,10,10,8,7
DB Bench- 70’s x10, 4x10x55’s
DB Incline- 5x10x40’s, 50’s, 50’s, 60’s, 60’s
Chest Press Machine- 5x15x90,105,120,135,135
Stretch Pecs
*Seconds session this day because I’d skipped the day before:
*60 seconds or less rest between all sets
Row Machine- 5x10x150
WG Pulldowns- 5x10x105,105,120,120,135
High Row Machine- 5x10x90,105,120,135,150
Unilateral Pulldowns- 5x10x#12
Stretch Lats
6/2/12
*60 seconds or less rest between all sets
Reverse Lunges- 5x10
Double Kettlebell Unilateral Deadlifts- 5x10x35’s
Dbl KB Front Squats- 5x10x35’s
Dbl KB Swings- 5x10x35’s
Stretch Calves, Quads, Hams
6/4/12
*Start of my new plan with Mike. We are moving more aggressively towards fat loss.
BW- 230
*60 seconds or less rest between all sets
Neutral Grip Pullups- 5x3
Suspended Inverted Rows- 5x10
WG Pulldowns- 5x10x100
DB Row- 5x10x100
Stretch Lats
6/5/12
BW- 227
*60 seconds or less rest between all sets
BB Bench- 225x10,10,10,10,7
BB Incline- 5x8x185
Pushups- 5x10
KB Incline- 5x15-20x35’s
20min of Stationary Bike Intervals
6/6/12
BW- 225
*60 seconds or less rest between all sets
Squats- 5x10x160
Deadlifts- 5x10x160
Stepups- 5x10
Back Extensions- 5x10
45min LISS
6/7/12
BW- 222
*60 seconds or less rest between all sets
Chinups- 5x3
BB Inverted Rows- 5x10
Close Grip Underhand Pulldowns- 5x10x90
Seated Low Rows- 5x15x90
Stretch Lats
45min LISS
6/8/12
BW- 222
*60 seconds or less rest between all sets
BB Incline- 5x10x185
Illegal Grip Bench- 5x10x185
Sling Shot Pushups- 15,15,12,12,12 (30 seconds rest)
Mini Band Pushdowns- 5x10 (30 seconds rest)
45min LISS
20min Stationary Bike Intervals
*Carb up tonight!
6/9/12
BW- 227
*60 seconds rest on the following:
Walking Lunges- 5x10
Double KB Unilateral Deadlifts- 5x10x35’s
Double KB Front Squats- 5x10x35’s
Double KB Swings- 5x10x35’s
20 Stationary Bike Intervals
My wife and I walked in a 5K and actually won our age category, haha.
6/10/12
BW- 225
Rest!
6/11/12
BW- 223
*60 seconds or less rest between all sets
Neutral Grip Pullups- 5x4
Suspended Inverted Rows- 5x10
WG Pulldowns- 5x10x110
DB Row- 5x10x95
Stretch Lats
20 Stationary Bike Intervals
6/12/12
BW- 220
*60 seconds or less rest between all sets
BB Bench- 225x10,10,10,7, 6
BB Incline- 5x8x185
DB Incline- 5x6x70’s
Pushups- 5x8
45min LISS
6/13/12
BW- 219
*60 seconds or less rest between all sets
Alternating Lunges- 5x10xBW
Dbl KB Uni DL- 5x10x35’s
Dbl KB FS- 5x10x35’s
Dbl KB Swings- 5x10x35’s
20 Stationary Bike Intervals
6/14/12
BW- 218
*60 seconds or less rest between all sets
Chinups- 5x4
BB Inverted Rows- 5x10
Close Grip Underhand Pulldowns- 5x10x110
Seated Low Rows- 5x10x120
Stretch Lats
45min LISS
6/15/12
BW- 218
*60 seconds or less rest between all sets
BB Incline- 5x10x185
Illegal Grip Bench- 5x10x185
DB Bench- 5x8x70’s
Fat Man Pushups- #4x 20,15,15
45min LISS
*Carb up tonight!
6/16/12
BW- 221
Squats- 5x8x185
Deadlifts- 5x8x185
Stepups- 5x10
GHR- 5x10
20 Stationary Bike Intervals
Stretch Legs
6/17/12
BW- 219
45min LISS
