I've been posting on and off on this forum for a while, and have been wanting to start a training log for a while but never did. I have trouble remembering to keep up with a personal log, so hopefully I will keep up with a public one...plus I can get input from others here.
Stats:
Height - 6'0"
Weight - 193
Age - 19
Bodyfat% - ~10-11% is my guess, maybe I'll get some pictures soon, but I have to find the cable for cable for my camera that I lost
Training Age - almost 2 years of "smart" training, another year before that of unorganized chest and arm routines
Deadlift - hit 460 over the summer, I haven't DLed in forever though since the rec center doesn't allow chalk
Squat - 365 last time I tried a max in this lift, I think it is probably about the same now
Bench - 275 last time I maxed, I think this has gone up
Routine:
-I'm doing full body workouts very similar to those in the Waterbury Method. I don't superset though since it is nearly impossible at the rec, and I use a lower set/rep volume on the main movements.
Monday:
Squat 5x5
Incline DB Press 3x8
Seated Row 3x8
Barbell Curl 3x8
Skull-crusher 3x8
Rear Delt Raise 3x8
Tuesday:
Intervals on the rower, 1min on/1min rest for 10-15min
Wednesday:
DB Bench Press 5x5
Goodmorning 3x8
DB Shoulder Press 3x8
Seated Calf Raise 3x8
Face Pull 3x8
Rope Pressdown 3x8
Lunch - Sandwich on whole wheat w/ a slice of cheese and lite mayo, orange (~550kcal)
PWO - 2 scoops of whey with 1 1/4 scoop of gatorade (~460kcal)
Dinner - Whole wheat spaghetti, sauce w/ a chicken breast cut up in it, green beans, and orange usually at some point after this meal (~1000kcal)
Evening snack - Spinach salad (about 2 cups I would guess) w/ tuna and rasberry vinegerette, apple (~300kcal)
Before bed - 1/2 cup of cottage cheese, 10 fish oil caps (~280kcal)
This comes out to slightly over 3600kcal, which is about right for me to maintain/possibly lose a very small amount of weight.
Goals:
-Maintain or possibly lose a little bodyfat while gaining strength.
-I also want to increase my work capacity on the 400m sprints. I want to get to the point where I can do 4 in a sprint workout, right now I can do 2 before my speed majorly drops off.
-405lb squat, not too long ago I switched from a wider stance, more PL style squat to oly squats. It looks like I need about 50-60 more pounds before I reach this, but I've been improving steadily.
-100lb dumbells for a 5x5 on bench. Might get this tomorrow.
-I probably would have only made 3 on the last set of bench, but inbetween my 4th and 5th set I stood around talking to my buddy who is a weight room supervisor for a few minutes. Need to go up in weight on everything other than the pressdowns and DB bench.
-I went in intending to run 2 400m, but halfway through my 2nd one my speed had dropped off so I went ahead and stopped. I will definitely hit both next week though. Running those on the short track in the rec center is a real bitch too. Decelerating around 8 90degree corners takes a lot out of me, and takes a lot off of my time. Unfortunately I'm entirely too lazy to walk to the other side of campus to use the outdoor track, although I will have to do it at least once to see how fast I can actually run these in. There is also a significant time difference between my first and second laps on the 400m. Today I my first lap was 27sec and my second was 36, definitely something I need to work on.
Your numbers all look awesome and you're just a 'pup' at 19 yrs. old. Wish I'd started working out at that age...keep it up!
I'm a Colorado boy (not really a 'fin' boy )...from the plains out east. I've got a few cousins in Ft. Collins, my Grandma and an aunt and uncle are in Loveland...lots of family around the state! Are you going to CSU?
Ya, sports med major looking to go to school for physical therapy after I get my bachelors. It's funny that you are a CO boy living in TX, and I am a TX boy living in CO. I grew up in the D/FW area just south of Ft. Worth, this is my first year up here.
I wish I had kept going after I originally started when I was 12. When I quit athletics at 15 I was squatting about what I am now at a weight of 175 (used a belt, so probably about the same without that) and improving fairly quickly. I really wanted to powerlift, but the coaches made you "owe" if you quit football and wanted to play another sport, which was basically torturing you with 400m's and up/downs after school for a few weeks, and I didn't think it was worth it. Plus, I was completely content sitting on my ass and playing Everquest all day after school. It bugs me to think about where I would be now if I hadn't stopped for a year, or if I had known what I was doing my first year back even. To a lesser extent it bugs me to think about how much better of an athlete I would have been if I had had the same dedication to training in high school that I do now, but I really have no interest at playing anything other than recreational sports at this point, so not really.
- I am terrible at lunges. Have a hard time with my balance, especially using DB's. I have a pretty bad push pull imbalance as you can probably tell by my pullups and dips. Should I just keep my push lifts where they are (except for shoulder press, I need to bring that up) until my pull balances out?
4/21/06
I have a pretty bad push pull imbalance as you can probably tell by my pullups and dips. Should I just keep my push lifts where they are (except for shoulder press, I need to bring that up) until my pull balances out?
I am by no means an expert, but in my experience I would say yes, I would slow down your push until your pull comes within closing distance of the push. Earlier today I read a thread in the training section that was saying that most people could benefit from doing a 2:1 pull:push amount of exercises because of imbalances. Just my 2 cents.
-KJ
I am by no means an expert, but in my experience I would say yes, I would slow down your push until your pull comes within closing distance of the push. Earlier today I read a thread in the training section that was saying that most people could benefit from doing a 2:1 pull:push amount of exercises because of imbalances. Just my 2 cents.
-KJ
Upping the ratio of exercises may be something I have to do, I'll just have to figure what do give up and what to keep as far as the push movements go. The strength imbalance is frustrating considering my back development isn't lagging, but most of that came from pulling and not rowing so my rowing strength is still way behind.
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nice dips after a colossal amount of pullups
Thanks BFG. Although I am still very unsatisfied with my pullup strength.
-I intended to jog 1.5 miles, walk 0.5, then jog another 1 mile, but I ended jogging about 1 before my lower back started hurting. I guess all in all I ended up jogging 1.5 miles and walking 1.5 miles.
Quite impressive my man. You can tell you deadlift. Nothing is more impressive to me, and a TRUE indicator of hard work than when someone has a thick upper back.
A few suggestions however:
1. Keep up with the unilateral work (lunges, etc). Most people suck with them cause they never break the frontal plane. In the end, they will help keep those knees healthy and definitely help with your squat numbers.
2. Shitcan the leg curls dude. Waste of time. There are FAR better alternatives: various other deads (RDL's, one-legged RDL's, etc), reverse lunges, pull-thru's, one-legged back extensions, etc.
3. I like most of Waterbury's stuff, but his programs typically lack program balance. Rather than doing calf exercises, add in some more unilateral work or rowing. Your calves will get plenty of work with the squatting and deadlifting you're doing.
4. Something tells me your form on the goodmornings is off. You have a 460 DL, yet only using 185 for GM's?? Where is the bar placement? Are you really focusing on keeping a tight arch/neutral spine, and pushing that butt back?
2. Shitcan the leg curls dude. Waste of time. There are FAR better alternatives: various other deads (RDL's, one-legged RDL's, etc), reverse lunges, pull-thru's, one-legged back extensions, etc.
This was something I was thinking of throwing out when I first started, but ended up not doing because I was worried about recovery. I haven't done pullthroughs in ages, so that sounds like an appealing replacement. I love RDL's too, but I have to sneak chalk into the rec to do them since it is not allowed, and people always take the bars with the good knurling and stick them on the benches and leave the ones that feel like they have lotion rubbed on them in the power racks/DL platform. Will the fact that all of my hamstring work is coming from hip extension exercises and no knee flexion have any sort of effect in the long run as far as knee/hip health goes?
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3. I like most of Waterbury's stuff, but his programs typically lack program balance. Rather than doing calf exercises, add in some more unilateral work or rowing. Your calves will get plenty of work with the squatting and deadlifting you're doing.
I can't believe this didn't come to mind when I was trying to think of what to get rid of in order to get more rowing work in. Good call. Sprints generally kill my calves too.
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4. Something tells me your form on the goodmornings is off. You have a 460 DL, yet only using 185 for GM's?? Where is the bar placement? Are you really focusing on keeping a tight arch/neutral spine, and pushing that butt back?
The 185 was sort of just feeling it out to see what I could do in that rep range. I will need to bump the weight up at least 20-30lbs for next week, but I have a feeling that would still be considered low. Also, I forgot to wear my skate shoes that day, and goodmornings are uncomfortable as hell for me in running shoes. As for my form I usually have the bar in the same position as when I squat, which is high across the traps. I definitely concentrate on keeping my back arched and abs tight, and push my butt back. My back is probably 10-15 degrees from parallel with the ground at the bottom of the movement. Stance is slightly wider than shoulder width. Should I be using a lower bar placement on these similar to a PL squat?
Thanks a ton for the input. Are you still writing articles? I remember reading some stuff from you at Rugged about nutrition I believe, but haven't seen anything from you since then.
Just shitcan the leg curls. Seriously. The really have no place in any decent training program IMO. NOTHING you do in life has you in a prone position where you're curling a weight up. Not to mention, you completely neglect any type of core work when you do leg curls/leg presses/leg extensions and the like. None of those really have a place (albeit VERY rarely). I am sure there is some way you can sneak some chalk in. I just keep mine in a plastic bag and make sure to chalk up my hands IN the bag, and then I make sure I clean up everything when I am done. Worst case scenario, just use straps if you have to.
Your hamstring work is supposed to come from hip extension anyways, so don't worry about it.....
As far as your GM form is concerned. Try to get the bar lower on your traps. Having it as the same height as your squats isn't where the bar should be on GM's. You want the bar lower to change your center of gravity. Really squeeze your shoulder blades together and find that "shelf" and have the bar rest on there. I think you will find you will be able able to handle a bit more weight that way.
>Squats
285 5,5,5 - Don't know wtf was up with this. I barely grinded out the last rep on the 3rd set so I went ahead and called it quits on these. My legs felt like ass going in, but I figured a good warmup would remedy this...and I was wrong. Fuck me.
>Incline DB Press
80's 8,8,8
>Seated Row
132 8,8,8
>Straight Bar Curls
55 8,8,5 - Bi's were fried for these
>Skull Crushers (lowered behind head, not to forehead)
60 8,8
70 8
>Rear Delt Raises
20's 8,8,8
-Not the worst workout, but the squats pissed me off. I think it was largely due to the fact that I got very little quality sleep over the weekend thanks to alchohol/staying up until 3-4 in the morning. I told my buddy I would give him a ride home so I did a few sets of bodyweight walking lunges on the track while I was waiting for him to get off hoping it would loosen up my legs a little/help with recovery.
You need to spice up your stories dude. Rather than saying, "I think it was largely due to the fact that I got very little quality sleep over the weekend thanks to alchohol/staying up until 3-4 in the morning." You need to say something like:
"Yeah, the reason why my squats sucked today was because I got laid by this hot brunette I met at the gym earlier today. She was doing unspeakable things to me till 3-4 in the morning."
Didn't that sound better?
BTW....nice training session regardless. You're going to have shitty days and you made the best of it. That says something.
You need to spice up your stories dude. Rather than saying, "I think it was largely due to the fact that I got very little quality sleep over the weekend thanks to alchohol/staying up until 3-4 in the morning." You need to say something like:
"Yeah, the reason why my squats sucked today was because I got laid by this hot brunette I met at the gym earlier today. She was doing unspeakable things to me till 3-4 in the morning."
Didn't that sound better?
Hahahahaha. I'll try to have more off-the-wall crazy shit happen to me. Amazing comeback victories in beer pong are awesome when they happen, but don't make for the best stories afterwards. Good choice with the brunette though.
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Impressive stuff, RLP. Was anyone gonna offer an estimate on your BF%?
Thanks. I don't think so, but I mainly put the pictures up for the sake of accountability down the line and to see if I had any glaring imbalances in my physique that would indicate some sort of problem that needed to be taken care of. My guess is 10-11%, I haven't had skinfold measurements taken in over a year, but when I did I was around 13% and I'm leaner than I was then.
I really doubt I am under 10%, mostly because I have a fat ass, and my abs are visible even when I am carrying some fat on my stomach. That plus I have a put on a little bit of visceral fat over the past month or so I think. Honestly I don't really care though, just a number. My body fat readings pretty much go ripped, not so ripped, kinda cut, not fat, fat, fucking fat, and burden to society.
I really doubt I am under 10%, mostly because I have a fat ass, and my abs are visible even when I am carrying some fat on my stomach. That plus I have a put on a little bit of visceral fat over the past month or so I think. Honestly I don't really care though, just a number. My body fat readings pretty much go ripped, not so ripped, kinda cut, not fat, fat, fucking fat, and burden to society.
>Squats
285 5,5,5 - Don't know wtf was up with this. I barely grinded out the last rep on the 3rd set so I went ahead and called it quits on these. My legs felt like ass going in, but I figured a good warmup would remedy this...and I was wrong. Fuck me.
Besides the little sleep you had over the weekend, you also went jogging two days before this sessionk, correct?
Besides the little sleep you had over the weekend, you also went jogging two days before this sessionk, correct?
Did you eat enough between that day and this one?
Ya, that's right. Food intake may be the problem, but I'm not sure. I don't remember what I had to eat saturday night, I can't remember if I missed one meal or two, but I definitely under ate that day by 400-600kcal or so. Sunday my caloric intake was normal.
My First Log Here, Full Body
)...from the plains out east. I've got a few cousins in Ft. Collins, my Grandma and an aunt and uncle are in Loveland...lots of family around the state! Are you going to CSU?
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