| The Training Log Log your workouts here. Get support and critiques |
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12-17-2007, 06:26 PM
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#1 (permalink)
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1000's of u, only 1 me
Join Date: Mar 2007
Posts: 316
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Love Conditioning
Hi, I have posted here before but I am gonna run this journal here as well as another site to get differnt view points! Please fell free to critque.
Goals: Increase work capacity, lose weight, become a better leader
Length: 12 weeks-3 mini cycles within and will be using
Cycle 1 -
Day 1, 3x10 90 second RI
Day 2, 2x20 60 second RI
Day 3, 2x15 30 second RI
Cycle 2-
Day 1, 3x12 60 second RI
Day 2, 2x20 30 second RI
Day 3, 1x15 NO RI
Cycle 3-
Day 1, 3x15 60 second RI
Day 2, 2x25 30 second RI
Day 3, 1x20 NO RI
Breakdown: 3 days of weights 3 days of HIIT
Sunday-OFF
Monday-Cardio
Tuesday-Weights
Wednesday- Cardio
Thursday-Weights
Friday- Cardio
Saturday- Weights
Weight Training Warm up- 10 yards
Walking Sole Touches
Lunges (Forward, Backward, and sideways)
Inchworm
Workout A- RI 60
a1)Squat
a2)DB Bench
b1) DB Single Leg Deadlift
b2) BW Rows
c1) Hammer Curls
c2) Prone Jackknifes
Workout B- RI 60
a1) Deadlift
a2) Standing DB Military
b1) Split Squat
b2) Lat Pulls
c1) Pushdowns
c2) Planks- 3x60 seconds
Cardio
Week 1-4
5 min Warm up
1 min hard
2 min easy x 4
5 min cool down
Week 5-8
5 min warm up
30 sec hard
1 min easy x 8
5 min cool down
Week 5-8
5 min warm up
1 minute hard
30 seconds easy x8
5 min warm up
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12-17-2007, 06:26 PM
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#2 (permalink)
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1000's of u, only 1 me
Join Date: Mar 2007
Posts: 316
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Day 1 12-17-07
Stairmill
5 min level 2 Warm Up
1min @ level 8
2min @ level 2 x4
Bike 5 minutes cool down
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12-18-2007, 12:30 AM
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#3 (permalink)
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Has Pretty Lips
Join Date: Aug 2004
Posts: 8,452
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1. Welcome to the boards
2. Good luck achieving your goals
3. Become a better leader at what?
4. You *might* have some trouble maintaining that level of exercise. 6 high intensity days in a 7 day week is a lot.
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12-18-2007, 06:14 AM
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#4 (permalink)
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1000's of u, only 1 me
Join Date: Mar 2007
Posts: 316
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Quote:
Originally Posted by gobbla
1. Welcome to the boards Thanks!
2. Good luck achieving your goals I will bust my ass
3. Become a better leader at what? Everything I do in life
4. You *might* have some trouble maintaining that level of exercise. 6 high intensity days in a 7 day week is a lot.
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Day 3 is only 55% of my 1RM. So my intensity IMO of intensity is not really that high but I totally see what your saying if after 4 weeks or hell even 4 days it can change! |
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12-18-2007, 02:11 PM
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#5 (permalink)
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1000's of u, only 1 me
Join Date: Mar 2007
Posts: 316
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Thought about what you said and now its something like this
3x12 90RI
5x4 90 RI
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12-18-2007, 02:12 PM
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#6 (permalink)
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1000's of u, only 1 me
Join Date: Mar 2007
Posts: 316
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2x20 30
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12-18-2007, 03:33 PM
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#7 (permalink)
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Back on Track
Join Date: Apr 2006
Location: Milwaukee, WI
Posts: 3,661
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Welcome to the Forum and good luck with your goals.
I vacation near Antigo and Eagle River, do you live near the North Woods?
__________________
You can't have your six pack and drink it too.
190/40/39/34.8/33/31.4/30
It doesn't matter how fast you are moving if you don't know where you're going.
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12-18-2007, 07:38 PM
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#8 (permalink)
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1000's of u, only 1 me
Join Date: Mar 2007
Posts: 316
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superior
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12-18-2007, 09:09 PM
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#9 (permalink)
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1000's of u, only 1 me
Join Date: Mar 2007
Posts: 316
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Workout B- RI 90
a1) Deadlift- 3x12@275 12,12,8
a2) Standing DB Military 3x12@55 12,10,9 ish
b1) Split Squat 3x12@95 12, 12, 12 eh
b2) Lat Pulls3x12@120 12,12,12 easy but im weak
c1) Pushdowns 3x12@130 12,12,12
c2) Planks- 3x60 seconds gross wanted to puke
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12-19-2007, 07:16 PM
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#10 (permalink)
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1000's of u, only 1 me
Join Date: Mar 2007
Posts: 316
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12-19-07 HIIT
Walk-5min warm up @ 3.5
Run 1 min @ 8.5
walk 2 min @3.5 x2
Run 1 min @9.1
walk 2 min@3.5 x2
5 min cool down on bike
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12-20-2007, 07:13 PM
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#11 (permalink)
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1000's of u, only 1 me
Join Date: Mar 2007
Posts: 316
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Workout A- 12-20-07
a1)Squat 3x4@315 4,4,4 moving up 10next time
a2)DB Bench3x4@90 4,4,6 moving up 10 next time
b1) DB Single Leg Deadlift3x4@60 4,4,4
b2) BW Rows 3x4@BW 10 second negative
c1) Hammer Curls 3x4@50 4,4,2
c2) Prone Jackknifes3x4@BW 20 second reps
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12-20-2007, 11:05 PM
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#12 (permalink)
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1000's of u, only 1 me
Join Date: Mar 2007
Posts: 316
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75 minutes of hockey tonite
__________________
"Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."
Who ever works the hardest gets results, its not rocket science.
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12-22-2007, 11:05 AM
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#13 (permalink)
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1000's of u, only 1 me
Join Date: Mar 2007
Posts: 316
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12-22-07 Workout B
so totally disregard every post about my plan I refuse to sacrafice strength for conditioning so i have decided to just lengthen intervals during HIIT with that said.........
a1) Deadlift(DOH Grip) 3x6@315 moving up 10 next time
a2) DB Military 3x6@60 moving up 5 next time
b1)SL Squat(standing on bench)- 3x6@15 DB moving up 5
b2)Lat pulls-3x6@170 moving up 10 next time
c1)pushdowns- 3x6@170 movin up 10
c2)planks- 3x120 seconds
__________________
"Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."
Who ever works the hardest gets results, its not rocket science.
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12-22-2007, 11:06 AM
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#14 (permalink)
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1000's of u, only 1 me
Join Date: Mar 2007
Posts: 316
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so my rep scheme for the next 4 weeks is
3x12
3x4
3x6
__________________
"Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."
Who ever works the hardest gets results, its not rocket science.
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12-27-2007, 09:59 AM
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#15 (permalink)
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1000's of u, only 1 me
Join Date: Mar 2007
Posts: 316
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Gym closed 24-25
12-26-07
Walk- 5min warmup @3.5
Run 1 min @9
walk- 1 min @3
x7
__________________
"Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."
Who ever works the hardest gets results, its not rocket science.
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12-27-2007, 11:19 AM
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#16 (permalink)
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Back on Track
Join Date: Apr 2006
Location: Milwaukee, WI
Posts: 3,661
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I see that one of your goals is to increase work capacity. Is that in regards to increasing your lifting ability, endurance or both. I was just asking in regards to your comment about sacraficing strength for conditioning. I used a program called EDT (Escalating Density Training) that improved both my strength and endurance while also helping put my body into a fat burning zone during my lifting sessions. If you are interested you can find alot of information for free at T Nation or check out my log starting on page 2 entry#49.
__________________
You can't have your six pack and drink it too.
190/40/39/34.8/33/31.4/30
It doesn't matter how fast you are moving if you don't know where you're going.
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12-27-2007, 12:03 PM
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#17 (permalink)
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1000's of u, only 1 me
Join Date: Mar 2007
Posts: 316
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I will have to look into that and i have to revamp my training cuz what i put together is dog shit ...........
12-27-07
Deadlift- 3x4@365 movin up 10
DB Military- 3x4@75 stayin put
SL Squat on bench- 3x4@35lb db in a hand
LatPulls- 3x4@190 good wieght for now
Diamond pushups-3x10
Planks- 3x60 seconds
__________________
"Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."
Who ever works the hardest gets results, its not rocket science.
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12-27-2007, 12:03 PM
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#18 (permalink)
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1000's of u, only 1 me
Join Date: Mar 2007
Posts: 316
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I like my excerise selection but other than that it blows
__________________
"Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."
Who ever works the hardest gets results, its not rocket science.
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12-28-2007, 04:50 PM
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#19 (permalink)
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1000's of u, only 1 me
Join Date: Mar 2007
Posts: 316
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here is what i came up with well hard @work
day 1- Strength 5x6
day 2- Power 4x3
day 3- Endurance 2x15
SO ABA one week BAB the next I think undulating periodization should work out just dandy
__________________
"Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."
Who ever works the hardest gets results, its not rocket science.
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