Don't judge a log by its name.

[jugglecat]

This is my log for the 2008 Men’s Challenge. So here it goes. This will be long so skip ahead if you want. First since I’m a new member, I’ll just ramble off some fitness background info.

I was super skinny and scrawny all my life, but I was a cross country runner in high school and college so I was active. I joined the Navy in my 20’s so that made me gain
a little bit of muscle mass but still small. After the military I started running again, this time it was half marathons and marathons. I was running them fast not just to finish, this brought my weight to 117 lbs. So after months of 100 mile weeks I finally got hurt which forced me to reexamine what I was doing.

This is me at a massive 117 pounds:


My wife got me The Home Workout Bible by Lou Shuler. I could barely do one chin-up at 117 lbs. So I’ve been lifting ever since, almost 2 years now. I joined the challenge b/c I need to push myself harder I guess. I’m kind of stuck where I am at. I thought this might motivate me.

Goals: Lower my body fat in the 10-12 range w/o losing too much muscle.
Program: I’m following Power Training by Dos Remedios.
Started: 1/7/08

I would love to here any tips or suggestions if anyone has them.
I will post my workouts later – three kids life is crazy!

[Lost Dog]

That Power Training looks like a pretty good program.

Welcome aboard!

[jugglecat]

Day 1: Push
1. Squat Jumps - 4x5 w/25 lb Dumbbells Rest 2 min between sets
2. Back Squat - 4x10 w/205 lbs Rest 60 secs between sets
3. Dumbbell Incline Bench Press - 4x10 w/48 lb 60 secs rest
4. Push Press - 4x10 w/105lbs 60 secs rest
5. Seated Russian Twist - 4x10 w/10lb plate 60 secs rest
6. 4-point plank - 4x45 secs 60 secs rest

Overall felt pretty good for the first workout. The straight sets w/only
60 secs rest was a little tougher then the usual supersets I'm used too.

[K-Court]

Welcome to the board, jugglecat. What are your current stats? Given that one of your goals is to lose some fat, I gather you've added some size since the 117 pic. Good luck with your plan!

(PS I know all about the 3 kids thing .... I'm there too!)

[jugglecat]

Day 2: Pull
1. Clean Pull - 4x5 w/135 2 min rest btw sets
2. Single Leg Romanian Deadlift - 4x10 w/Bar 60 secs btw sets
3. Inverted Rows - 4x10 w/feet elevated "
4. One Arm Pulldowns - 4x10 w/40 lbs "
5. Windshield Wipers - 4x10 w/legs extended "
6. Supine Bridge - 4/ 45secs. "

[jugglecat]

Day 3: Off Day

[jugglecat]

Thanks K-Court. Currently I'm 154lbs. 15% bodyfat (approx).

[jugglecat]

Day 4: Push
1. Clean High Pull - 4x5 w/115 lbs 2 min rest btw sets
2. Step-Ups - 4x10 w/25 lbs dumbbells 60 sec rest btw sets
3. Dips - 4x10 w/BW "
4. One Arm Dumbbell Press - 4x10 w/25 lbs "
5. Corkscrew - 20x 10 w/10 lbs plate "
6. Plank Walkup - 60 secs x 4 "

Should have used more weight in the Step-ups and Dips. I underestimated the weight.

[jugglecat]

Day 5: Pull
1. Hang Jump Shrug - 4x5 w/135 lbs., 2 mins rest
2. Romanian Deadlift - 4x10 w/205 lbs. 60 secs rest
3. Bent Over Row Alternating - 4x10 w/35 lb DB
4. Chin ups - 1x8, 3x7 w/BW
5. Swiss Ball Weighted Roll - 4x10 w/10 lb plate
6. Side Plank - 4x60 secs


Pretty good first week of training. Just getting used to the Explosive
type lifts in this program. So I went lighter on the weights, trying to get the movements down. I've been training using a full body 3 day split so
I kinda like using this 4 day a week program so far.

[jugglecat]

Day 6:
This was an off day. I was surprised at how sore these workouts made me this week. Hopefully I just need to adjust to the volume.

[jugglecat]

Day 7:
Also an off day. I work on the weekends so this was a work day. The rest of the day was spent watching some football.

[jugglecat]

Day 8: Push
1. Squat Jumps - 4x5 w/35lb DBs 2 mins rest
2. Back Squat - 4x10 w/210 lbs 60 secs rest
3. DB Incline Bench Press - 3x10, 1x7 w/50.5 lbs DBs 60 secs rest
4. Push Press - 4x10 w/110 lbs. 60 secs rest
5. Seated Russian Twist - 4x10 w/25 plate 60 secs rest
6. Plank - 4x60 secs. 60 secs rest

Unable to complete the last set of DB press this time but overall I felt good. The push presses were tough also, but managed all the reps.

[jugglecat]

Day 9: Pull
1. Clean Pull - 1x5 w/145lbs, 1x5 w/155 lb, 1x5 w/165 lbs, 1x175lbs 2min rests
2. Single Leg Romanian Deadlift - 4x10 w/95lb 60 secs rest
3. Inverted Row - 4x10 w/BW feet elevated on bench 60 sec rest
4. One Arm Pulldown - 4x10 w/ 50lb 60 secs rest
5. Windshield Wipers - 4x20 w/legs extended
6. Supine Bridge - 4x1min

Felt better w/the form on the clean pulls so I decided to keep increasing the weight, should have started at 175 but now I know.
Need to find out how to increase the difficulty of the windshield wipers or choose a different exercise for that spot. Overall, felt good.

[jugglecat]

Day 10: Cardio
1. Pushup/Jump Pullup
3 min, rest 2 min, 2 min, rest 2 min, 90 secs, rest 2 min,
1 min, rest 2 min
2. Sit up/Squat jump
3 min, rest 2 min, 3 min, rest 2 min, 3 min, rest 2 min
3. Walking Lunges w/Hands behind head
2 min, rest 2 min, 2 min, rest 2 min.

This was tough. I was sucky wind after this. Felt good though. It was a GPP routine from t-nation I saw awhile back, thought I would try it on my off days.

[jugglecat]

Day 11: Push
1. Clean High Pull - 4x5 w/135lbs, 2 min rest
2. Step Ups - 4x10 w/43 lb DB, 1 min rest
3. Dips - 4x10 w/BW +10, 1 min rest
4. DB Shoulder Press - 4x10 w/28lb DB, 1 min rest
5. Corkscrew - 4x10 each side, w/20lbs 1 min rest
6. Plank Walkups - 4x1 min, 1 min rest

Those corkscrews are a killer exercise. Fun though. I haven't been doing much rotational work so I'm feeling these. Nice.

[jugglecat]

Don't think I mentioned this b/f so I'll do it now.
I'm pretty much following the nutrition chapter in the Power Training
book. It's by Mike Roussell. He has like a 3 day sample meal plan. So I just pick meal off of that and use some recipes from Gourmet Nutrition.
Overall, I think my calories are about 2,500 to 3,000 a day depending if I workout or not.

[gardengirl447]

Im glad you have found a new plan that is challenging again! Its good to hear you feeling the "good pain" like the rest of us!! Your doing an awesome job ~ keep up the good work!

[jugglecat]

Day 12: Pull
1. Hang Jump Shrug - 4x5 w/155lbs 2 min rest
2. Romanian Deadlift - 4x10 w/210lbs 60s rest
3. Alternating Bent Over Rows - 4x10 w/40.5lb DB 60s rest
4. Chin Ups - 1x9, 1x8, 1x7, 1x7, 1x6 w/BW 60s rest
5. Swiss Ball Weighted Roll - 4x10 w/20lb 60s rest
6. Side Plank - 4x75sec 60s rest

[jugglecat]

Day 13: Off Day

Day 14: Off Day

Day 15: Push
1. Squat Jump - 4x5 w/43lb DB 2 min rests
2. Back Squat - 4x10 w/215lbs 1 min rests
3. Incline DB Bench Press - 4x10 w/50.5lb DB 1 min rests
4. Push Press- 4x10 w/115lbs 1 min rests
5. Seated Russian Twist - 4x10 w/25lb plate held w/arms straight 1 min rests
6. Plank - 4x 90 secs

[gregl515]

This is a very interesting workout.

[jugglecat]

Day 16: Pull
1. Clean Pull - 4x5 w/185lbs 2 min rests
2. Single Leg Romanian Deadlift - 4x10 w/105lbs 1 min rests
3. Inverted Row - 4x10 w/BW and Feet on Swiss Ball 1 min rests
4. One Arm Pulldowns - 4x10 w/55 lbs 1 min rests
5. Windshield Wipers - 4x10 w/Legs extended
6. Supine Bridge - 4x90secs 1 min rests

Pretty good workout today, sore from yesterdays squats I guess but a good workout today.

[Deserve]

The weights are looking good. Keep it up. I was also a runner in high school. It took years to put on any size after that.

[jugglecat]

Day 17: GPP
1. Pushup/Jump Pullup
3 min, rest 2 min, 2 min, rest 2 min, 90 secs, rest 2 min,
1 min, rest 2 min
2. Sit up/Squat jump
3 min, rest 2 min, 3 min, rest 2 min, 3 min, rest 2 min
3. Walking Lunges w/Hands behind head
2 min, rest 2 min, 2 min, rest 2 min.

Only the second time I've done this but already it didn't seem "as hard"
as it was last time so that's good. Will be doing this routine on my "off days" Weds and Sat. I will also be working on my handstand. I've been working on holding a handstand for as long as I can. I'm up to 25 secs on a good day. The kick up is still the hardest part. Can't seem to keep it consistent.

[jugglecat]

Day 18: Push
1. Clean High Pull - 4x5 w/140lbs, 2 min rest
2. Step Ups - 4x10 w/48 lb DB, 1 min rest
3. Dips - 4x10 w/BW +15, 1 min rest
4. DB Shoulder Press - 4x10 w/30.5lb DB, 1 min rest
5. Corkscrew - 4x10 each side, w/25lbs 1 min rest
6. Plank Walkups - 4x90s, 1 min rest

The high pulls were really tough. I managed to do them but I think my form could have been better. Didn't seem like I was pulling high enough.
I workout by myself so it was kinda hard to judge. I also increased my plank walkups by 30s instead of 15s. My written log was wrong I guess.
Still finished them though I was burning.

[jugglecat]

Day 19: Pull
1. Hang Jump Shrug - 4x5 w/165lbs 2 min rest
2. Romanian Deadlift - 4x10 w/215lbs 60s rest
3. Alternating Bent Over Rows - 4x10 w/43lb DB 60s rest
4. Chin Ups - 4x10 w/BW 60s rest
5. Swiss Ball Weighted Roll - 4x10 w/25lb 60s rest
6. Side Plank - 4x90 secs 60s rest

This workout kills my grip so fast. By the time I get to the Chin-ups
my grip is shot.

[jugglecat]

Day 20: GPP
1. Pushup/Jump Pullup
3 min, rest 2 min, 2 min, rest 2 min, 90 secs, rest 2 min,
1 min, rest 2 min
2. Sit up/Squat jump
3 min, rest 2 min, 3 min, rest 2 min, 3 min, rest 2 min
3. Walking Lunges w/Hands behind head
2 min, rest 2 min, 2 min, rest 2 min.

[jugglecat]

Day 21:Off

Day 22: Push
1. Hang Clean - 1x3 w/135lb, 2x3 w/145lb, 1x3 w/150lb 2 min rests
2. Deadlift - 1x10 w/255lb, 2x8 w/265lbs, 1x6 w/270lb
3. DB Bench Press - 1x10 w/53lb, 2x8 w/55.5lb, 1x6 w/58lb 1 min rests
4. Push Press - 1x10 w/120lbs, 2x8 w/125lbs, 1x6 w/130lbs 1 min rests
5a. Corkscrew - 4x10 each side w/25 lb plate
5b. 3 point Plank (2legs, 1arm) 1x30s, 2x45secs, 1x60sec. 1 mins rests

Pretty good workout, Had never done hang cleans so they felt alright. I'll get used to them.

[jugglecat]

Day 23: Pull
1. Squat Jumps - 4x3 w/58lb DBs 2 min rests
2. Split Good Morning - 1x10 w/95lbs, 2x8 w/105lbs, 1x6 w/110lbs 1 min rests
3. Sup. Bent Over Row - 1x10 w/135lb, 2x8 w/140lbs, 1x6 w/145lbs
4. Side to Side Pullups - 1x10 w/BW, 2x8 w/BW, 1x6 w/BW+5lb 1 min rests
5a. Seated Russian Twists - 4x10 w/25lbs (arms extended)
5b. Ab Rollouts - 4x10 (from knees)

Side to Side pullups were fun but painful. I'm sure I'll be sore from them.
I always have problems w/the Bent over Rows too. Seems like I'm never improving on them.

[jugglecat]

Day 24: GPP
1. Pushup/Jump Pullup
3 min, rest 2 min, 2 min, rest 2 min, 90 secs, rest 2 min,
1 min, rest 2 min
2. Sit up/Squat jump
3 min, rest 2 min, 3 min, rest 2 min, 3 min, rest 2 min
3. Walking Lunges w/Hands behind head
2 min, rest 2 min, 2 min, rest 2 min.

Also, about 20 mins of handstand practice, mainly me just kicking up and trying to hold my handstand as long as possible.

[jugglecat]

Day 25: Push
1. Clean Pull: 4x3 w/145lbs 2 min rests
2. Bulgarian Split Squats - 1x10 w/43lb DB, 2x8 w/45.5lb DB, 1x6 w/48lb DB 1 min rests
3. Dips - 1x10 w/BW+20, 2x8 w/bw+25, 1x6 w/bw=30 1 min rests
4. DB Shoulder Press - 1x10 w/33lb, 2x8 w/35lb, 1x6 w/38.5 1 min rests
5a. Swiss Ball Weighted Roll - 4x10 w/25lb plate
5b. Dynamic Plank - 1x45s, 3x60s

Felt good today especially on the dips. I workout at home so not much else usually happens. Except on days when my 14 month old decides to
leave a little present in her diaper in the middle of the workout. So I changed it in btw sets and managed to stay on track.