I posted this in the Pictures Forum to introduce myself and to get some critique, but this is the official start of my log here on JP Fitness. I really respect the people on these boards and feel like it is a much better forum than some of the other crazy ones out there. I currently am getting certified by NASM to become a trainer which is another reason I found this forum much more beneficial to me. So about me....
I am 6'3" 185lb (January 20th)
I train very hard. Full Body Split 3x a week, HIIT/GPP cardio 4x a week....Ross Enamait is my inspiration for a lot of my cardio as you can see in my current log:
That is what I have been doing for the past few months, my workouts are bolded by day so you can scroll through the superfulous material....
..my goals now are to gain some size/strength while keeping BF low. Ultimately I would like to be 195-200lb with similar bf% (ultimate goal, yes i know it will take time)
This video was taken on January 19th. Any suggestions/advice is welcome.
Single Arm DB Clean & Press: Warmup (45lb x 6) (65lb x 3) 6 Sets +1 of 80lb x 5/side (Superset Fashion)
1 Minute Low Intensity Cycle - Level 5/12
Complex B
1 Power Clean & 8 Front Squats: 4 Sets of 135lb x 8
1 Minute Low Intensity Cycle - Level 5/12
One Arm DB Row: 4 Sets of 90lb x 8/Arm
1 Minute Low Intensity Cycle - Level 5/12
Complex C
DB Bench: 3 Sets of 65lb x 12
Cable Crossover: 3 Sets of 25lb/Side x 8
1 Minute Low Intensity Cycle - Level 5/12
Single Leg DB RDL: 3 Sets of 45lb/Arm x 12/Leg
1 Minute Low Intensity Cycle - Level 5/12
Complex D
Cable Woodchop: 3 Sets of 35lb/Side x 12/Side
DB Hammer Curl: 3 Sets of 40lb x 8/Arm
1 Minute Low Intensity Cycle - Level 5/12
Amazing workout today, added another set of 5 for the clean and press for some progressive overload. All weights felt smooth and strong, will adjust accordingly next week. Great intensity throughout the workout. Conditioning almost left me on the floor passed out though! Conditioning: Tabatta Jump Rope
20 Seconds Max Intensity Rope Turms (Sprinter Style)
10 Seconds Rest
Repeat x 8
5 Minute Stretch/Walk Around Gym
20 Seconds Max Intensity Rope Turms (Sprinter Style)
10 Seconds Rest
Repeat x 8
All 20 Second intervals had > 70 Rope Turns (First was closer to 80, last was closer to 70)
HR peaked at around 180-190 and the lactic acid was flowing! I don't know why I did two because by the end of the first one I was gassed but got a second wind when my favorite song hit on my iPod....happy I did it now. Jump rope tabatta's are definetly one for the ages.
Another amazing hill sprint session. Lengthened the sprint 20 more yards which made me hit the lactate zone a little earlier in the sprint. Wow, my legs were burning and by the 10th or so sprint everything seem to be a daze while i was running, almost passed out on the last one peaking at a 204 HR!!! thats unusual for me (did change the battery on my HR monitor so it works pristine now). I am very interested in observing overload so I made sure all sprints were 16 seconds and I told myself that I would stop if my performance dropped 10% (1.6seconds) my last sprint was about 17.4 so I was definetly gassed by the end.
BB Snatch w/ Overhead Squat - Bar x 10 - 65lb x 6 - 95lb x 4
Complex A
Single Arm DB Snatch: Warmup (45lb x 6) (65lb x 3) 5 Sets of 70lb x 5/side (Superset Fashion)
5 Sets of 10 BW Burpees
1 Minute Low Intensity Cycle - Level 5/12
Complex B
Snatch Grip Deadlifts: 4 Sets of 205lb x 8 (Pause @ Bottom)
4 Sets of 10 BW Burpees
1 Minute Low Intensity Cycle - Level 5/12
Incline Press: 4 Sets of 155lb x 8
4 Sets of 10 BW Burpees
1 Minute Low Intensity Cycle - Level 5/12
Complex C
Chin Ups: 4 Sets of BW x 8 (From Dead Hang)
4 Sets of 10 BW Burpees
1 Minute Low Intensity Cycle - Level 5/12
BB Lunges: 3 Sets of 115lb x 24 (12/Leg)
3 Sets of 10 BW Burpees
1 Minute Low Intensity Cycle - Level 5/12
Conditioning
Racquetball 3 - Line Suicide x 3: 5 Sets of < 1:00 Sprint (~ 58 Seconds)
1 Minute Rest Between Sprints
Racquetball 3 - Line Suicide x 1: 2 Sets of < 16 Seconds
30 Seconds Rest Between Sprints
Was going to do some progressive overload with adding weight to the exercises but I really felt good with my form and explosivness with the exercises so I decided to throw in 10 burpees after EVERY set! Increased the intensity and I still hit all my rep ranges which I was super stoked about. Ovearall I did 200 Total Burpees which kept the HR high at all times and pre/post fatigued the muscles. One of the trainers at the gym challenged me to some racquetball suicide drills and I dominated them even though I was spent by that time. HR peaked at max on the 1 minute ones (kind of like a 300M shuttle). They were 8 yard sprint and return, 10 yard sprint and return, 12 yard sprint and return, and 15 yard sprint and return. Total = 90 Meters per suicide....crazy session, sweating like mad...
I was second guessing myself on this session today as my hip flexor is a bit tender from all the hill sprints as of late and the posterior chain work but I decided to warm up and see how I felt. As usual, warmed up nicely and once i got a sweat going there was no stopping me. I was determined to beat my last time for some nice progression and no doubt I did! (-1 Min 15 Seconds). I pulled all diamonds and spades for the first 15 cards which was absolutly rediculous. The only thing worse than getting hit with that many MC's and Rope Turns is knowing that a shitload of burpees is just waiting at the end. Of course, at the end I got hit with 4 burpee cards in a row totalling over 30 burpees. Great intensity throughout and the time challenge really pushed me. On the joker 1 minute sprints HR peaked at 173 which is pushing max for me!
Total Time: Deck of Cards ~ 28 Minutes 45 Seconds + 10 Mintues Sprints = 40 Minutes High Intensity Work
Definetly check out the Deck of Cards, there are so many exercises you can throw in there like DB swings, pull ups, push ups, endless variation. I like to stick to a couple and try and beat my time every time. Its hard because the cards never come out the same and you might get hit with 40 burpees in a row! much more fun than running on a treadmill too.....
hey, what is deck of cards? I kinda get the concept and see it mentioned in several people's logs. How do you determine what exercises go in it? And, do you take cards to the gym or draw the cards ahead of time?
you assign an exercise for every suit or if your a beginner you can do black/red. flip over a card, do the prescribed reps for that exercise and repeat with no rest until the deck is complete. check out ross enamait's article on it: Deck Of Cards
I get a lot of my conditioning stuff from him.
Some favorites for the exercises are; burpees, mountain climbers (x 5 on card), jump rope (rope turns x 10), db swings, horizontal pull ups, regular pull ups/chin ups, pushup, bw squats, box jump, split squat jump, skiers...you can basically do anything! trust me, no rest will give you a great workout.
oh, and make the joker (if you have one or two in the deck) something really hard like 1 minute sprint on treadmill or bicycle.
Single Arm DB Clean & Press: Warmup (45lb x 6) (65lb x 3) 6 Sets of 75lb x 6/side
1 Minute Low Intensity Cycle - Level 5/12
Extra Set - 1 Set of 85lb x 4/Side (PR!) (Superset Fashion)
Complex B
20 Rep Squats: 3 Sets of 135lb x 20
T-Bar Row: 3 Sets of 80lb x 12
1 Minute Low Intensity Cycle - Level 5/12
Complex C
Swiss Ball Alternating DB Bench: 3 Sets of 60lb x 12/Arm
Good Mornings: 3 Sets of 135lb x 12
1 Minute Low Intensity Cycle - Level 5/12
Complex D
Dips: 3 Sets of BW x 15, 12, 12
Chins: 3 Sets of BW x 8, 6 (2 Negative), 6 (2 Negative)
1 Minute Hard Cycle - Level 8/12
Complex E
Plank: 3 Sets of BW x 60 Seconds
1 Minute Hard Cycle - Level 8/12
Switched up the rep routine today, 6 x 6 on the DB Clean and Press and yes i got 4 per arm w/ 85lbs after all that! 20 rep squats were hell and the higher rep ranges killed me with the lactic burn at the end. The negative chins were 20 seconds eccentric. Decided to throw in some hard cycling at the end with the supersets to get conditioning in for the day because the session was getting long. Overall amazing workout and great pump.
Crazy lactate inducing session. The 30 seconds made the quads burn like they were in the eternal depths of hell! I like the 15 second sprints much better because i can just zone out and pedal my ass of until i almost black out and its usually 15 seconds......good session but hard walking home...i looked like i was drunk stumbling up the stairs!
Another way to change it up for Mass would be to hit the big exercises like cleans, squats, deads, and presses. In straight sets for 5x5 and focusing on pushing the weight and volume that way, for a change.
__________________
"...this is the way it goes, sometimes you're flush, and sometimes you're bust... and when your up its never as good as it seems... and when your down you never think you can be up again, but life goes on, remember that..."
Single Arm DB Snatch: Warmup (45lb x 6) (65lb x 3) 6 Sets of 70lb x 5/side
1 Minute Low Intensity Cycle - Level 5/12
Complex B
Hang Clean: 4 Sets of 135lb x 6 (Speed Work)
30-45 Seconds Low Intensity Cycle - Level 5/12
Complex C
Front Squats: 4 Sets of 135lb x 8
Squat Jumps: 4 Sets of BW x 12
1 Minute Low Intensity Cycle - Level 5/12
Complex D
DB Incline Press: 4 Sets of 70lb x 8, 6, 6, 6
Cable Crossover: 4 Sets of 20lb x 8, 6, 6, 6
1 Minute Low Intensity Cycle - Level 5/12
Complex E
Wide Grip Pull Ups: 1 Sets of BW x 8 - 3 Sets of BW x 6 + 2 - 10 Second Negatives
Med Ball OH Slam: 4 Sets of 15lb x 12
1 Minute Low Intensity Cycle - Level 5/12
Conditioning: Tabatta Jump Rope
20 Seconds Max Sprint Style ~ 70-75 Turns
10 Seconds Rest
Repeat x 8
Rest 2 Minutes
20 Seconds Max Sprint Style ~ 70 Turns
10 Seconds Rest
Repeat x 8
Good workout. Kind of sore from the bike sprints yesterday. I can easily get 6 x 5 on the snatch so I think I should bum that up to 75lbs next time. Hang cleans were speed work where I did 6 as fast as possible, rested 30-45 seconds and repeated for 4 sets. Front squats were smooth and controlled and the lactic acid built up with the squat jump supersets. Today was just a synergistic superset day where I paired up like strength and plyo exercises. Tabatta jump rope still kicks my assss......
I am keeping this deck of cards routine so that I can continually try and beat my PR and today I did! Beat it by 30 seconds. I think there is a plateau that I will eventually hit because today everything went smooth and I couldn't have done it much faster. Actually, thats a lie. If I mess up on rope turns I make myself start over for that card and I messed up twice so there is about a 30 second room for improvement there. So stoked about the PR. Crazy eights was brutal. 10 Minutes total for the whole complex but I really just wanted to work on my double unders.
Total Time: Deck of Cards ~ 28 Minutes 15 Seconds + 10 Mintues of Crazy Eights = 40 Minutes High Intensity Work
so in your quest to add size, are you eating a lot? looks like a lot of high calorie burning condition, which is awesome, especially for low body fat. Just wasn't sure if you were refueling to add some lbs.
i eat as much as possible. 3000+ calories a day with 350+ carb, 220+ protien, and roughly 80g fat. With school and work its not always easy to fit in those meals but i am never hungry, i have to force myself to eat most times.
Just another active recovery session where HR was around 130 throughout the duration of the workout. Wanted to mix in some forward/backward elliptical to get the arms and legs incorporated in some different ways. Nothing too crazy but got a good sweat and blood flow going.
Single Arm DB Clean & Press: Warmup (45lb x 6) (65lb x 3) 5 Sets of 85lb +5lb x 5/side +1 (Superset Fashion)
1 Minute Low Intensity Cycle - Level 5/12
Complex B
Snatch Grip Deadlifts: 4 Sets of 205lb x 8 (Deload after every rep, no momentum, ouch!)
Dips: 4 Sets of BW + 45lb x 8
1 Minute Low Intensity Cycle - Level 5/12
Complex C
DB Row: 4 Sets of 90lb x 8
Walking Lunges: 3 Sets of 40lb/Arm x 20 Steps
1 Minute Low Intensity Cycle - Level 5/12
Complex D
Swiss Ball Crunch: 3 Sets of 25lb x 12
Swiss Ball Pushup to Jacknife: 3 Sets of BW x 8
1 Minute Low Intensity Cycle - Level 5/12
I dominated the 85lb'ers. Got all 5 reps for all 5 sets. Friggin stoked about that. They took a buttload out of me though I was sweating a lot by the end of those 5 sets. Snatch grips were rough after that especially with a pause at the bottom to eliminate momentum. Weighted dips felt fine, good weight for 8 reps. The pushup to jacknife was harder than expected which was nice....oh then this
Conditioning: Tabatta Jump Rope
20 Seconds Max Intensity Rope Turms (Sprinter Style)
10 Seconds Rest
Repeat x 8
5 Minute Stretch/Walk Around Gym
20 Seconds Max Intensity Rope Turms (Sprinter Style)
10 Seconds Rest
Repeat x 8
All 20 Second intervals had > 70 Rope Turns (First was closer to 80, last was closer to 70)
Really pushed the intensity on these! Didn't want to worry about pace or keeping rpm above a certain number, i just hauled ass for 15 full seconds. HR was skyrocketing and the quads were burning but i just found the zone and kept going. Great ATP/CP work and will probably leave the legs a little second hand tomorrow!
Timed Single Arm DB Snatch: Warmup (45lb x 6) (65lb x 3) 6 Sets of 65lb x 6/Arm
1 Minute Low Intensity Cycle - Level 5/12
Complex B
Timed Hang Clean: 4 Sets of 135lb x 8
1 Minute Low Intensity Cycle - Level 5/12
Complex C
Incline Press: 4 Sets of 155lb x 8
RDL: 3 Sets of 135lb x 15
1 Minute Low Intensity Cycle - Level 5/12
Complex D
Towel Pull Ups: 4 Sets of BW x 6
Single Leg Pistol Squats: 4 Sets of BW x 8
1 Minute Low Intensity Cycle - Level 5/12
Conditioning: HIIT Burpees:
30 Seconds Max Burpees
30 Seconds Rest
Repeat x 10
100+ Burpees in 9:30
Switched up the routine today. lightened up the snatch weight 5lb and did a 1 minute timed set. Really had to bust ass to get 6 reps per arm and HR was skyrocketing. 1 minute rest in between made it like a HIIT routine in itself. Did the same with hang clean but it was a 45 second set and i squeezed out 8 each time (only got 6 last week!). Loved this style of training and it was a nice variation to the regular style. Hands got cut up a lot on the barbell and dumbbell with the speed work though. Towel pull ups were much harder than expected and I did them from a dead hang every time. Pistol squats were nice and low and also difficult after 15 rep RDL's! Great workout and busted out over 100 burpees in a little over 9 minutes at the end.
Aces = 12 Reps
K, Q, J, 10 = 10 Reps
5-9 = # on card
2-4 = 5 Reps
Joker = 1 Minute Max Cycle @ 300 Watt ~ 140RPM 1/2 Deck of Cards w/ No Vest:
26 Cards
Same Set Up (Pulled a good variety ended w/ joker!)
~ 14 Minutes
I always like to mix things up and see how I can progress so I decided to do a deck of cards while wearing a 20lb weight vest! This made everything ESPECIALLY burpee's very difficult. Rope turns were tough too because I was not used to the extra weight and when the set up calls for restarting the card if you mess up on skipping I did a good extra 500 turns b/c of this alone! Also upped the med ball weight to 12kg ~ 25lb which was more taxing as well. Great deck and the 1/2 deck after was purely on endorphins alone. The burpees were so much easier (well, as easy as they can be 45 minutes into a session) compared to with the weight vest.
On a personal note, I am soon to be NASM certified and already have 3 clients. I love the feeling of personal training and helping people achieve their goals. I actually have a high school football player I am going to train with starting next week so it should be fun to make him work his ass off!
Total Time: Deck of Cards ~ 34 Minutes 15 Seconds (+ 8 Mintues off of PR) + 1/2 Deck ~ 14 Minutes = 50 Minutes High Intensity Work
Single Arm DB Clean & Press: Warmup (45lb x 6) (65lb x 3) 6 Sets +1!! of 85lb x 5/side (Superset Fashion)
1 Minute Low Intensity Cycle - Level 5/12
Complex B
Squats: 4 Sets of 185lb x 8 - Deep and controlled
Pullups: 4 Sets of BW x 8 - All from dead hang - Super Wide Grip
1 Minute Low Intensity Cycle - Level 5/12
Complex C
DB Press: 4 Sets of 70lb x 8 - Slow Negatives
Single Leg Swiss Ball Leg Curl: 3 Sets of BW x 12
1 Minute Low Intensity Cycle - Level 5/12
Complex D
Decline Crunch: 3 Sets of 45lb x 20
DB Hammer Curl: 3 Sets of 40lb x 8
1 Minute Low Intensity Cycle - Level 5/12
Again I friggin dominated the 85lb'ers. Got all 5 reps for 6 sets this time! Another progressive overload on my favorite exercise. They were extremely hard at the end and took a lot out of me. I tried 95lb'ers at the end and cleaned them okay but there was nothing left in the shoulder. Squats felt heavier than usual but not surprisingly because of the volume on the clean and press. Pullups felt great and really squeezed everyone out. Did 3-5 second negatives on the DB press to really control and tear apart the chest. Oh and conditioniong....shoulders burned like hell with lactic acid on these!
Conditioning: Tabatta Jump Rope
20 Seconds Max Intensity Rope Turms (Sprinter Style)
10 Seconds Rest
Repeat x 8
5 Minute Stretch/Walk Around Gym
20 Seconds Max Intensity Rope Turms (Sprinter Style)
10 Seconds Rest
Repeat x 8
All 20 Second intervals had > 70 Rope Turns (First was closer to 80, last was closer to 70)
BlackJack Attack Warm Up
5 Minutes Skipping
Dynamic Warmup BlackJack
21 Scheme with a 60lb DB
20x Burpee / 1x DB Swing -> 50 Rope Turns
19x Burpee / 2x DB Swing -> 50 Rope Turns
18...
2x Burpee / 19x DB Swing -> 50 Rope Turns
1x Burpee / 20x DB Swing -> 50 Rope Turns
Total Time = 31 Minutes 24 Seconds
HOLY HELL! This was quite possibly one of the hardest things I have done in a long time. I was shooting for a sub 30 minute time but I have come to the conclusion that it may be physically impossible. I am happy that I solely survived (and beat Matt's time!!) I was feeling really good in the beginning as I did a few weighted vest burpee's warm up the arms which made the earlier burpees flow nicely. Pounded out the first few sets of burpees smoothly but they start adding up quickly! By 13 burpees and 8 swings you are cursing the hell outta the world and wondering what you got yourself into but your already balls deep. Didn't take any breaks except for the occasional sip of Xtend and plenty of wipe the sweat which was pouring everywhere. By the time the burpees get easier (<10) the swings start taking a lactic toll on you which is killer by the time they get up to 20. Amazing session and I am happy I let alone survived. I put my heart and soul into breaking 30 minutes but I honestly can say I do not think i could take any time off of that (well +/- 30 seconds).
Finished up with 10 minutes of skipping, finally hit consecutive single leg double under and 5 minutes on the bike.....+ massive stretching....
Balls in your court matt, beat that time!
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