ZM Strong like Bull training log (Tactical Barbell training log)

Training Training Logs
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yoga with adriene On YouTube is a great resource

Agile 8, limber 11, and Joe defrancos upper body one (can’t remember what it’s called)

Any mobility work stuff for Olympic weightlifting on YouTube (like Zack telander

This guy has a lot of stuff:

Sometimes if my knees and ankles feel terrible I’ll do the Knees over toes guy zero routine (it can be found on boostcamp)

I’m huge on stretching and it’s something great to do post lifting or at night to decompress. The biggest thing is to find problem areas for you (mine are scapulas, hips, and ankles) and work them often

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625

Thanks, Il take a look at this tomorrow.

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September 10th W3D3

Had to do my strength testing.
Max pushups: 37 in a row
Bench press endurance: 115x15 reps (max amount of reps for a weight)
Incline bench: 135 x 2
50 kcal bike challenge: 3:15

I tried doing squats, nope. After I got to 155lbs, I started feeling it.
I have found that it will hurt if I do side squats. So I think what it is, along with when my forearm hurts, is lack of training/conditioning in that aspect. So I think for assistance work I want to eventually add side squats and archer pushups (both of which I can do), and archer pullups (I think I might be able to do 1)

I will update all my food intake after my homework

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627

Breakfast:
2 eggs
3 oz ham
2 protein waffles
8 grapes
----Total: 482 Kcal, 20g fat, 36g carbs, 39g protein

AM Snack
2.5 cups 2% milk
1 scoop protein powder
----Total: 485 Kcal, 15g fat, 35g carbs, 50g protein

Lunch:
1 wrap with chicken cheese tomato lettuce
1 wedge of honeydew
----Total: 449 Kcal, 22g fat, 32g carbs, 30g protein

PM snack:
1 fried chicken thigh
1 cup orange juice
2 oz mozzarella
1/4 cup Chinese Lo Mein noodles
8 grapes
----Total: 738 Kcal, 35g fat, 71g carbs, 37g protein

Need 846 Kcal and 44g protein.

I’m so not used to having homework. I haven’t had homework since like 4th grade I think. So now having it, its weird. It takes up a lot of time. I might have to structure my days a little different. Maybe moving homework to after dinner, and then after I do that I will get my shower. Would be efficient, and I would still have time during the day to do what I want when its still light out.

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Dinner:
3 tortillas
6 oz ground chicken
1/8 cup shredded cheddar cheese
1 piece pumpkin bread
----Total: 838 Kcal, 35g fat, 79g carbs, 57g protein

Days total: 2991 Kcal, 128g fat, 253g carbs, 214g protein

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629

I used to do my homework on my lunch break/the break between classes. I liked getting it done in school, so my time at home wasn’t occupied.

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630

Doing it during lunch isn’t a bad idea. I’m normally a pretty fast eater so that would be good. Im definitely going to need this because I’m starting a program at a local university where for 2 hours on Tuesdays and Thursdays I will be able to use their equipment for science projects. I have some good ideas to take advantage of the opportunity.
This probably wouldn’t work, but because of how the schools scheduling is, I only have homework every other day, so its only due 2 days from when its assigned.

631

September 11th (a moment of silence for those fallen this day 24 years ago):
W3D4 (I guess not much working out today because of my calf)

I did a bit of martial arts for a club at school, a bit of punching and kicking, not much. Still I think I got a bit of training in.

I would have updated sooner but i was on the bus for 2 hours (the normal guy wasnt there so after like an hour I had to switch to another bus, so that took me until 5pm)

Breakfast:
1/2 cup cottage cheese
1/4 cup granola
1/4 cup sunflower seeds
----Total: 415 Kcal, 25g fat, 29g carbs, 20g protein

Lunch:
1 Italian wrap
1 juice box of “tangerine and orange” juice (Mostly just apple, pear, and grape juice)
----Total: 492 Kcal, 20g fat, 54g carbs, 23g protein

Snack:
1 fried chicken drum
1/2 cup Chinese noodles
1/4 cup Chinese rice
1 tbsp sweet and sour sauce
----Total:285 Kcal, 9g fat, 33g carbs, 18g protein

Dinner:
1 double burger
8 fries
1 can cream soda
----Total: 1046 Kcal, 51g fat, 101g carbs, 49g protein

Need 763 Kcal and 90g protein.

Since I can’t run, do any jumping, or squats… How can I get leg work in? I can use an exercise bike (My bike doesn’t work… no inner tubes). but I cant exactly get “stronger” with that. I cant do back squat with enough weight for gaining strength really (155 I start feeling calf pain)
And I need cardio work too. Biking could be it… if I had a bike that worked. The gym at school and the public one has bikes. I would be able to go after school for the cardio sessions. They have rowing machines too.
Some Tuesdays and Thursdays will be long days. Get up at 5:20, get ready, Get to the bus at 7:00, finish my classes 2:25, go to the school gym (or martial arts club on Thursdays) until 3:00 or so, get picked up to go the science thing, and get home probably around 5:45, have dinner, get a shower, do a bit of homework, then go to bed around 8-8:30… Almost no free time.
Well, I have to make a sacrifice if I want to progress, so… there it is

Oh, eating all my Calories might be difficult. Il have to pack 1-2 meals Its looking like.
Life is going to be packed.

This is how life is going to be when I’m an adult though, so Il get a bit used to it now.

Right… I have to eat my protein still

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632

Had protein shake yesterday, 424 Kcal and 46g protein, plus whatever else macros. Not enough but, oh well.

September 12th: W3D5 Strength day
I have to do either 1 or 2 more tests today, but I should be able to get my workout in. I can do bench press and pullups fine, I just don’t know what to do for legs, if I can do anything. For assistance work I will do forearm curls, shrugs, and some “archer” moves (archer pushups, try to do archer pullups, side to side squats(very limited range of motion so I don’t strain my calf, just enough to try to loosen it up and get some more blood flowing to it) )

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I didn’t realize you rode the bus to school: that’s another excellent time to work on homework. I’d do mine on the car ride to and from school.

As far as training goes: you have the right idea. Train what you can train.

That said: are you able to do barbell good mornings in your current state? Bruce Randall broke his leg in 7 places in a motor cycle accident and couldn’t regularly squat, yet managed to work his way up to a 680lb squat by performing heavy barbell good mornings. I did something similar a little while back when I tore my hamstring during a set of squats running “Super Squats” and ended up doing a set of breathing good mornings

And actually, come to think about it, I did seated good mornings when I was recovering from my ruptured ACL

So there’s some options. I wouldn’t go terribly heavy to start, but it should still be a good training stimulus as you heal.

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I would do it on the bus, but Im not sure if il be able. I used to be able to read and whatnot in the car/ on the bus, but now It gives me a headache. I might try it.

Il try those out this next week if my calf doesnt cooperate. its been feeling pretty good though so maybe I can squat? I might end up going an extra week without it though, just to make sure its fully recovered.

Breakfast:
1 cup whole Greek yogurt
1/2 cup protein granola
----Total: 437 Kcal, 18g fat, 42g carbs, 30g protein

Workout:
Speed Walk 2 laps (1/2 mile)
Did more testing, last day of it.
8 pullups in a row
1:54 plank
about 35 situps in a minute? (I lost count)
140lb lat pulldown x 13 reps
I had to do the back and plank as a make-up for not being able to squat

I also played around with deadlift. Not as strong as I was in June, which makes since because I also haven’t deadlifted since then. DIdnt get 275x1, according to a calculation I think I could do 265 for 1.
I did some barbell shrugs, 135x20 for Infront of me and behind me. Did a little bit of forearm work too. Need to work on my grip, was hard to keep hold of the barbell during deadlifts.
I think for the next block, I want to do more deadlifting.

Protein shake:
2.5 cups milk
1 scoop protein powder
----Total: 485 Kcal, 15g fat, 35g carbs, 50g protein

Lunch:
1 hogie roll with turkey and cheese, nothing else
Most of an apple (first time eating a regular apple and not a granny Smith one… was alright)
----Total: 479 Kcal, 14g fat, 64g carbs, 27g protein

Snack:
1 protein granola bar (eh, not a big fan)
1 donut (mom got more again. I’m not having more than 1 time a month from now on if she gets them)
2 oz deli ham
----Total: 468 Kcal, 18g fat, 56g carbs, 24g protein

Need 1131 Kcal, and 69g protein.

I will now do the rest of my homework (Did some of the math homework in class when I had some spare time)

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635

I think for the next block, I want to do more deadlifting.

When you do Mass Protocol, if you pick Grey Man, you can deadlift 3x every 2 weeks vs once a week, if you’re looking to get in more frequencyy.

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Good to know, I might run that instead of the other one I was going to do.
For supplementary work in Grey Man, i’m thinking about doing barbell rows, Ive really been wanting to do those. I will have to figure out a good cluster for it that includes that.
Deadlift I like doing. I want to get a good weight on that. My goal is to get to 315x1 by the end of the school year. I think its doable.

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Dinner:
1 cup chicken pot pie
1 butterscotch candy
1 mint
1 packet protein oatmeal
----Total: 739 Kcal, 34g fat, 85g carbs, 25g protein
Days total: 2608 Kcal, 99g fat, 293g carbs, 156g protein
Could have eaten more but… I really don’t want to. Its too late at night for me anyways, already quarter to 8.

I have some good plans tomorrow. Early in the morning I want to go up to the ponds to watch the sun hit the water and see the mists go up. I want to see if I can find the reason why it does that on my own without relying on Google. I want to do some more crocheting and also work on an herbal plant research project.

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638

I think Im not going to be doing a whole bunch of intense activity tomorrow; my muscles have been very sore the last few hours. Obliques, Lats, Delts, and Traps. Good day for a proper rest day, along with Sunday.
Monday I will be really getting back into the swing of things again. I don’t think I actually did a cardio workout on the days I should have this week… atleast it was on THIS week, where it takes a bit of a backseat.
Im going to treat myself. Il sleep in to 5:30 (instead of 5:20)
I really maximize my day-usage. I’m up and doing stuff at 5:20 AM (prayers, getting ready for the day) and Im still doing stuff by 7-8 PM. I like that. It will make my weekends more relaxing.

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September 13th: W3D6 Probably a rest-ish day
Muscles are VERY sore. Entire back is prettymuch sore, I assume from the deadlifts and possibly from lat pulldowns. Martial arts training form Thursday Im sure has an effect.

Today’s assignments:
Go up to ponds to watch the mist: Nope… Sun wasnt out.
Mow neighbors lawn (looks like this might be the last time for the year… maybe 1 more after this.)
Crochet some keychains
Work on plant research project

Time for breakfast.

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640

Sun wasn’t out, so I didn’t get to see the mist.

Mowing will be later when the grass is drier

I think I will work on crocheting keychains now.

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Got distracted and only did a little bit of crocheting. I think im going to just relax a little and not do anything.

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Breakfast: (forgot to put this here earlier)
1 bagel
1/4 cup cheese
1 packet protein oatmeal
----Total: 560 Kcal, 13g fat, 81g carbs, 27g protein

Snack:
1 apple (second time eating an apple the normal way, I finished it and it was delicious. Honeycrisp)
1 butterscotch candy (this was before actually
----Total: 115 Kcal, 0g fat, 30g carbs, 0g protein

Lunch:
1 can chickpeas
2 cans tuna
----Total: 638 Kcal, 14g fat, 57g carbs, 71g protein

Need 1688 Kcal and 102g protein.

I was able to visit a cat lounge today, that was really cool. I got to pet so many cats, the one was super dainty and I could tell it liked me. All of them liked me though. Our own cats were going crazy sniffing me when I got home.

I might have another apple

I was doing some activity. I have this sunflower stalk (I think a bit under 6ft? its a little taller than me.) and I was using it to warm up and stretch. Most for shoulders, and I was able to stretch my core too. Then I was doing some movements with it, experimenting to try to get more knowledge on the feel of it. If I want it to swing well, Its good to circle it overhead 1 time while turning the opposite direction of it, and when its ready to swing I’ll turn with it, I then have it circle overhead again while I have it slow down. I was also sort of using it like an Indian Club. I want to get some of those, or make some.

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643

Had another apple, it was a Gala apple. It was good but I like Honey crisp better.
----Total: 98 Kcal, 0g fat, 24g carbs, 0g protein

Did more of that activity thing, It revolves about “being one with the staff”. If you move in the circle, you have an inherent energy/movement (inertia), and if you stop moving you have to move the staff overhead and use your arm to guide it in a rotational path to keep the equivalent energetic state. I’m currently trying to figure out how, if possible, I can reverse the direction the staff spins in a fluid way, without any intense disruptive force (physically stopping it). A figure-8 movement doesn’t really work, at least not the normal sense, since it still requires a change in velocity. I will have to experiment with some stuff.

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