shugga training log - Page 2 - JP Fitness Forums

shugga · 10-20-2006, 04:44 AM

Nothing to see here, move along.....

What a crappy workout. I tried to reduce the font size to protect the innocent but it didn't work....

Front Squat
3X15X80

Deadlift shrugs
1X15X150
1X15X140
1X15X130

BSS
1X15X15

Step-ups
1X15X15

I'm going to be heading over to the nutrition area to get some pre-workout nutrition advice. Obviously, the 100 calories of gatorade that I took this morning wasn't right. And I'm still trying to do too much on the front squat for that many reps with so little rest. I wanted to push myself and do the same amount for the 3X15 that I did on the 4X10. But what I need to do, is a lighter weight to build some muscle conditioning.

ParanoidAndroid · 10-20-2006, 02:54 PM

I just did this workout. It truly is the hardest workout I've ever done. I think the trick is to hold back just a bit on the squats/deadlifts, so you have enough energy for the superset. Keep it up man, it'll get easier! (or at least I hope)

shugga · 10-21-2006, 04:33 AM

I agree. Sometimes I just get so greedy for progress that I want to push the envelope more than I should. This is the first time that I've ever worked out on any type of "program". Before I would just work out haphazardly. It's all a learning process, I suppose.

shugga · 10-21-2006, 06:26 AM

Decline Push-Ups
5X5

Cable Seated Row
5X5X6

Military Press
5X5X85

Lat Pull Down
5X5X7

Bench Press
5X5X6

High Pulls
5X5X80

Come to find out that I have been doing high pulls wrong all this time. There is an element of a deadlift when the movement begins that I haven't been doing. I liked it, though, and will try to remember to incorporate it in the rest of my workouts.

shugga · 10-27-2006, 04:42 AM

Front Squat
4X10X80

Deadlift Shrug
4X10X150

BSS
4X10X15(X2)

Step Up
4X10X15(X2)

Didn't feel so hot during the workout, but felt great afterward. Probably the energy pills kicking in. (Yes, I know that these are probably just caffeine and will probably kill me. But they make me feel good so I take them. For the record they are called Energize. They seem like a decent Biotest Spike copycat. )
But, yeah, I need to workout more than 2X per week. And the last lower body workout didn't really count because I felt so crappy. So it had really been quite a few days since my last lower body workout.

shugga · 10-27-2006, 07:18 AM

I think I'm going to start tracking my weight occasionally in the log also.
This morning, after workout and post workout meal, I weighed in at 192.6 on my home scale. Hmmmm....... That means that I haven't gained any weight since starting HT1. Which of course means that I'm probably not eating enough since I am halfway done with the program and probably should have gained some weight. So I must start eating more. Eating more is hard for me, though, because my wife really struggles with her weight. (She had gastric bypass surgery about 2 years ago.) And if I eat more, then she will probably want to eat more. I try to help her, but it is a delicate situation for me. ( a whole other topic!!! )

Anyway, current weight 192.6 on 11/27/06 at approximately 7:00 AM.

shugga · 10-28-2006, 08:01 AM

Cable Seated Row
3X15X3

Decline Push Up
2X15XBW
1X10XBW

Cheater Push Up
1X5XBW

Military Press
2X15X65
1X12X65

Lat Pull Down
3X15X5

Bench Press
3X15X3

High Pull
3X15X65

Swiss Ball Crunches
3X15

Military Press
1X10X65

Yes, an extra set of military presses because I didn't complete that last set. Just try to convince me that Mr. Schuler and Mr. Cosgrove haven't done the same thing before!!!!

UpNorth · 10-28-2006, 05:54 PM

Quote:

Originally Posted by shugga

Didn't feel so hot during the workout, but felt great afterward. Probably the energy pills kicking in. (Yes, I know that these are probably just caffeine and will probably kill me. But they make me feel good so I take them. For the record they are called Energize. They seem like a decent Biotest Spike copycat. )

Bah, caffeine won't kill you and its a proven ergogenic aid. Just don't expect any miracles from it and don't take it if it is compromising your sleep.

Looking good on your workouts... I'll be starting NROL in 2 weeks. Can't wait to do DL High-pulls at the end of a tough workout

That's a "finisher" if I've ever seen one.

shugga · 10-31-2006, 08:48 PM

Front Squats
5X5X95

Deadlift Shrugs
5X5X170

BSS
5X5X25(x2)

Step Ups (about 1/3 of the height that I was using)
5X5X35(x2)

Reverse Crunches
3X15

shugga · 11-02-2006, 09:21 PM

Decline Push-Up
4X10XBW

Cable Seated Row
4X10X5

Military Press
4X10X80

Lat Pull Down
4X10X6

Bench Press
2X10X5
1X7X5
1X12X4

High Pull
4X10X80

Need to watch my form on the high pulls. It's easy to let momentum help the bar up.

shugga · 11-04-2006, 06:19 AM

Front Squat
3X15X70

Deadlift Shrug
3X15X135

BSS
3X15X15(x2)

Step Up
3X15X15(x2)

Reverse Crunch
3X15

Not really a great workout. I did the 1/3 step ups again. For some reason, I just didn't feel good. I had a serving of oatmeal and a gatorade and protein shake before the workout. I was concentrating on my breathing and drinking some water. But for some reason I just had a slight feeling of nausea through the whole workout. I do know that I'm still adjusting to having simple sugars in my body. For a long time, I avoided simple sugars like the plague. And I still get sort of a sick feeling when I eat bad foods like cake, cookies. I'm wondering if maybe the gatorade sometimes does the same thing.
It does feel good, though, to not have to pu$$ out on any of the weights or reps though. And I have no doubt that these types of workouts are helping my basketball conditioning. (Don't ask me why. In biology class, they taught me that weight lifting is an anaerobic activity.)
I'm also about 3 weeks away from starting a new program, so I'm going to start thinking about what program to do. I'd really like to pay Kelly Baggett at http://www.higher-faster-sports.com/ to create a program for me. But then again, it wouldn't hurt to get stronger before I do that. I'm thinking that I will probably do strength 1 in NROL. But, like a lot of other people, I won't have a spotter for the 1 rep, heavy exercises.

Mahler · 11-04-2006, 07:17 AM

We all hit days that disappoint. You will come back stonger the next time around. The BSS and Step Ups are killers on a good day.

ParanoidAndroid · 11-04-2006, 07:32 PM

Are you drinking the gatorade awhile before you workout? If you drink it before, you may crash from all the sugar/insulin response. Try not drinking it till you step into the gym or until you've done a set.

shugga · 11-08-2006, 04:44 AM

Android, thanks for the tip on drinking the shake closer to the workout. This morning, I drank the shake right after the warm-up and things went much better.

shugga · 11-08-2006, 04:45 AM

Decline Push-Ups
5X5XBW

Cable Seated Row
5X5X6

Military Press
5X5X90

Lat Pull Down
5X5X7

Bench Press
5X5X6

High Pulls
5X5X85

Swiss Ball Crunch
3X15

Weight after workout: 194.2

shugga · 11-09-2006, 09:10 PM

Front Squat
4X10X80

Deadlift Shrug
4X10X155

BSS
4X10X15(X2)

Step Up
4X10X15(X2)

shugga · 11-17-2006, 07:11 AM

Cable Seated Row
3X15X3

Decline Push Up
2X15XBW
1X10XBW

Cheater Push Up
1X5XBW

Military Press
3X15X65 (ok, last set was only 14)

Lat Pull Down
3X15X6

Bench Press
3X15X3

High Pull
3X15X65

Swiss Ball Crunches
3X15

Better workout than the last 3X15 especially for not working out for a week

I did a bodyweight type of routine on Sunday, though. And I played basketball on Monday, so it's not like I was a total bum. I'm been scared of working out on Sunday for fear of it hurting my basketball on Monday. But there was no effect last week, 1 and a half days should be enough recovery time. So as long as I can get the workout in before noon on Sunday, then I think that I'm going to try workout, if necessary.
Still trying to decide on the next program. I'll post a thread in the NROL section when the time comes and look for some advice. (my current thought is to do fat loss, but I'm not sure.)

shugga · 11-22-2006, 02:11 PM

Log entry for this morning.

Front Squats
5X5X95

Deadlift Shrugs
5X5X175

BSS
5X5X25(x2)

Step Ups
5X5X25(x2)

Reverse Crunches
3X15

Also, some extra jump roping after I was done. How people do actual cardio after lifting is beyond me.

shugga · 11-23-2006, 08:36 AM

Decline Push-Up
4X10XBW

Cable Seated Row
4X10X5

Military Press
4X10X80

Lat Pull Down
4X10X6

Bench Press
2X10X4
1X10X5
1X10X4

High Pull
4X10X80

Screwed up the bench presses. I thought I had 5 plates when there was really only 4. Did the 3rd set, but then couldn't do the 4th set with 5.
My form was terrible on the last few reps of the military presses. I got them done but they were ugly. Part of my problem this morning was that I did the lower body split yesterday and I was sufferring from some DOMS. I probably should have waited a day to do the upper body workout. But since it is Thanksgiving and I wanted to put those extra calories to work, I decided to go ahead and workout this morning.
My last workout of hypertropy 1, workout A.
I've been doing some research into plyometrics, specifically leg plyos:
http://www.brianmac.demon.co.uk/legplymo.htm
I'm thinking about adding them into my next program. Actually, I probably won't wait and will get started very soon.
I asked my wife this morning if I should do fat loss, "get bigger", or strength next. She said I didn't need to lose fat, despite the fact that I am probably at about 20% body fat. I made her choose one, so she said "get bigger". So I guess I'm going to do hypertrophy 2 next. I can make an argument for each of the workouts. I'm probably still too much of a beginner to really need to analyze it too much anyway.

shugga · 11-26-2006, 04:14 PM

Workout from last night.
Front Squat
3X15X70

Deadlift Shrug
3X15X140

BSS
3X15X15(x2)

Step Up
3X15X15(x2)

Reverse Crunch
3X15

Good news number 1: Finished hypertrophy 1.
Good news number 2: No more 3X15.
Band news number 1: Hypertrophy 2 has 2X25 with 30 seconds rest, yuck...
Good news number 3: Purchased a mid-width bench for use with Hypertrophy 2. Also scored some free weights from use with dumbbell exercises.

I'll start hypertrophy 2 in about a week. I may do some plyos and jump roping between now and then. Not sure how much of that I will post in the log, however.