I have been a member here on JP for a while, but I have read more than posted. I figured a good way to break that is to start a training log. I have many questions from time-to-time and appreciate any advice given.
Anyway, some brief information on me. I'm a senior in college right now, and have really gotten into lifting seriously and fitness in general, over the past two years. This wasn't always the case though. Between about my 7th and 11th grade years in school I was fairly overweight...not extremely, but not in shape either. I decided to finally do something about it over the spring and summer going into my senior year of highschool. I did the low-carb thing...losing around 64lbs but didn't really exercise at all besides playing baseball.
I felt great but still didn't look the way I wanted to. I wanted more muscle.
Over the next couple of years I did various weight programs like Chad's TBT, waterbury method, and have also done all the hypertrophy programs in NROL, as well as NROL Strength I; being the major ones.
For a long time, I have struggled with my diet and eating enough to gain weight....which is the opposite of what I wanted before.
So here I am. Last year at this time, I weighed about 154 and was approximatly 13-14% BF. Now I'm approx. 162-163 (first thing in the morning) and around 10-11% BF. I know I'm still not close to where I want to be in terms of size, but I don't want to be a fat a$$ either.
So my goals for 2008 have been to just get stronger and put on some lean body mass. I'm 22 and will be graduating soon, but right now I have a lot of spare time to train.
I just finished a 12 week hypertrophy program using Coach Dos' PowerTraining program and really liked it.
I'm now 3 weeks into his 4 day Push/pull, total fitness program. I also am a big fan of HIIT interval style cardio and generally do 2 session a week on my off days with one day completely off.
Single Arm Lat-pulldowns(elbow in)
1x10x50
1x8x55
4x10x65
Cable Rotation (standing)
1x10x25
4x10x30-35
Planks(2 point plank)
4xbwx45-60 sec.
Extra stuff
Assisted wide-grip Pullups 3x10-12
Standing Single arm cable row 3x10-12x45-50
Single Leg RDL 2x10(for practice)
Hanging, twisting, Leg-raises 3x15xbw
BB curls 3x12x55
Comments:
Lots of engery! so I did some extra work after I completed my main lifts. Then I finished off with 2 point planks.
I seem to be feeling great from the complete week off I had a while back between programs, as well as a combination of getting a relatively solid 8 hours of sleep.
First real time doing doing DB snatches from the floor....they really kicked my tail. I also kept to my personal promise of strictly sticking to the prescribed 60 sec. rest periods between lifts..I can tell it's making a difference in how hard I'm having to push myself.
Off day from lifting, but I did 4 sets of 10 bodyweight jump squats supersetted with 4 sets of plyometric pushups and jumpingjacks first thing this morning before breakfast along with some stretching.
Later I did a cardio workout on a C2 rowing machine.
5 minute warmup
20 minutes of 30-45 second blasts of hard rowing, 1 minute recovery pace.
5 minute cool down.
30 min. total approximately.
Single Arm DB Snatch, from floor
1x5x35
1x5x45
5x5x50
BB reverse lunges
1x10x45
1x10x65
1x5x95
4x10x100
Dips
3x10-12xBW
2x10xBW-10lbs(assisted)
Single Arm DB Shoulderpress, standing
1x10x20
1x10x25
4x10x30
Kneeling cable woodchop
1x10x30
4x10x45 (+5lb)
Pushups + Planks(4 point plank)
10 pushups, followed by 40-60 sec. hold from elbows
Extra stuff
BW pistol squat(off bench) 2x10....still working on these.
Superset
Incline DB benchpress 4x10x35's
Hanging leg-raises(knees to elbows) 4x10-15
Superset
Lying reverse-fly(corrective exercise)3x12-15x15lb's
DB Deadlift 2x10-12x65's
Comments: I felt tired in general today, but still managed a decent workout. Legs felt especially "tired" today.....might be from yesterday's rowing machine workout.
I never weigh myself at the gym(don't know why), but I tipped the scale this morning at 170!.....that was after eating breakfast and drinking about 3 cups of coffee, plus water. Haven't weighed that in a long time and I hope it is muscle, haha.
Romanian Deadlift
1x10x45
1x10x115
1x5x135
4x10x185
DB Bent-over 2pt Row
1x10x35's
1x8x45's
4x10x55's
Wide-grip Pullups
4x10xBW-3 plates(assisted)
Cable Rotation
4x10x35-40
2 point planks
4x45-60 sec.
Extra stuff
Cable seated rows
2x10-12x120
BB Curls
3x10-12x55lbs
Comments: I felt a little funny earlier in the morning, but went ahead a worked out anyway......made it through the workout ok, but just felt weak. Later things got a lot worse. I showered and could barely make myself eat something(which is very unusual). Ended up getting some kind of stomach virus which comepletely knocked me out.
It's been a few days and I feel much better today and will probably try to do something in the gym in the form of my normal routine...we'll see.
Today was suppose to be Week 4: day 1, Push day but it didn't happen.
I went in, warmed up doing some barbell complexes like usual and felt decent. Then I started with a couple warmup sets of single arm DB snatches, and got one working set in. I hit a wall and felt like crap..... really drained, so I scrapped today's normal workout. I guess I should have known better with so little time of recovery.
First time I have missed a scheduled weight session due to illness in at least 2 years. Oh well....If i don't feel much better tomorrow, I guess I'll have to "unload" this week, at the end of 3 weeks instead of after 6 weeks.
I have done quite a few pushups and bodyweight stuff throughout the day to stay active, but still not pushing it.
As a side note; maybe it's good I took today off because I feel like I might have slightly pulled a muscle in my back(next to my right shoulder blade) this morning doing some jumping jacks of all things!
I feel some light pain but it really hurts when I try to touch my chin on my chest. No real pain in other range of motions though? kinda weird.
Well I did get in 4 days of lifting last week(week 4) and didn't fall of schedul....and didn't unload either. After I recovered from the sickness I caught, I did pretty good in the weightroom. I was behind on a lot of school work and other stuff, so I didn't get a chance to update last week. Anyway, I'm back on track again, and feeling pretty good. Here's today's workout.
MH PowerTraining: Week 5
Push workout:
Single Arm DB Snatch, from floor
1x5x35
1x5x45
2x3x50
4x3x55
BB back squat
1x10x45
1x10x115
1x8x135
1x6x155
4x6x165(+10 from last week)
Single arm DB benchpress(each arm)
1x8x35
1x7x40
4x6x45
BB pushpress
1x10x45
1x8x70
4x6-7x85
Kneeling cable woodchop
1x10x30
4x8-10x45 (+5lb)
Dynamic Plank
10 pushups, followed by 40-60 sec. hold from elbows
Extra stuff
Static DB Lunges
1x10x40's
3x10x45's
DB Shoulderpress
3x6-8x30's
Dips
1x8xBW
3x10-12xbw-30lb(assisted)
Some extra abb work
Russian twists 2x20x12lbs
lying leg raises
Comments:Felt pretty good today but was pressed for time and had to cut some rest periods short. Also it's nice to lift heavier weights in the 6 rep range now, previous program was higher reps for hypertrophy. Back squats feel good too....nice change from doing a lot of from squats. Good workout, just didn't feel "great" afterwards.
Comments: Went pretty good today. Tried side-to side pullups today for my unilateral vertical pull exercise.....first time doing them and I didn't really like them, but went ahead with them anyway. Tossed in some more pullups at the end. Powercleans felt good, and so did the RDL's.
Most lifts are up a little from last week, after switching to the 4x6 template for three weeks.
Non-Lifting Day Cardio workout:
-Light jog to warm up
-C2 rowing machine: level 5 setting. 3 minute warmup pace, follwed by bursts of speed/power pulls for 30-45 seconds, followed by recovery pace for arond 1 minute. Repeated for 25 minutes.
-30 pushups/30 jumpsquats in sets of 10 each with 30 second rest between sets.
-5 minute hard pace on an elliptical, with resistance up high(never really used one alot so i jult felt like hooping on it.)
-light stretching, especially hamstrings that are sore/tight from yesterday
Romanian Deadlift
1x10x45
1x10x115
1x5x135
1x6x185
4x10x190
1x10x135
Pullups(assisted)
1x10x50% of BW
5x6x88% of BW
1x6 BW singles throughout rest of workout.
single arm bentover DB row
worked up to 4x6x55 (elbow out)
Cable Rotation
4x8-10x35
Plank with knee to elbow
4x45-60 sec.
Extra stuff
Cable seated rows
3x8-10x120-135
Single arm Pulldowns
3x8-10x55
S.S.
BB Curls
5x10-12x50lbs
DB Shrugs
1x10x55's
3x10-12x50's
S.S.
Unanchored situps
4x12-15(with 25lb plate held in front of face)
Reverse Delt fly
3x10-12x15's
Comments: no real comments, Powercleans felt good today and so did the BB rows. I suck at military style pullups still, but I believe I'm progressing some.
BB warmup complex x 3
Single Arm DB Snatch, from floor
1x5x35
1x5x45
1x3x50
2x3x55
1x1x60(fail)
1x1x60(fail)
3x3x55
BB back squat
1x10x45
1x10x115
1x8x135
1x3x155
2x6x165
2x6x170
DB benchpress
1x8x35's
1x8x40's
3x6x45's
1x6x45's
BB pushpress
1x10x45
1x8x70
4x6-7x85
Kneeling cable woodchop
1x10x30
4x8-10x40
Plank with Knee to elbow
10-12 pushups then performed planks for 40-60 sec. x 4
Extra stuff
BB static Lunge
3x8-10x95
DB Shoulderpress
3x6-8x30's
S.S.
Dips
1x8xBW
3x10-12xbw-30lb(assisted)
Bulgarian SS
3x12-15xBw
Some extra abb work
lying leg raises and unanchored situps.
SS
Calf raises(seated)
2x15x90,125,125,90
Comments:Was hard to get going today, but I got into the groove pretty quick. I missed a 60lb DB snatch on my left side(weaker), but the 55's seemed to fly up? Not much else.
Last edited by maxattack : 04-22-2008 at 07:47 AM.
Warmup BB complex X2 as usual Power clean
1x5x45
1x5x65
1x3x95
1x3x115
3x3x125 Romanian Deadlift 1x10x95
1x10x115
1x10x135
1x6x175
1x6x185
3x6x200
1x10x140(to work on form)
BB bent-over row
1x10x45
1x10x95
1x8x105
4x6x120
1x10x95(to work on form)
Single arm Pulldown
1x10x50lb
1x8x55lb
4x6x60lb
Cable rotation, each side
1x10x30
2x8x35
4x8x40
2point plank
4 x bw x 45-60( or failure)
Extra stuff
Cable pull-throughs
3x8-10x30-35lb
Cable seated row
3x8x135
1x8x120
Pullups
3x6-8xbw-2plates(assisted)(88% of BW)
6 BW singles throughout the rest of workout
S.S.
DB shrugs 1x12x50's, 3x10x55's
Standing BB Curls 4x8-10x55lb
S.S.
Reverse DB fly 3x10-12x15's
Hanging leg raises 4x10-12xBW(knees to elbows or attempt)
Comments: Was tired today....still not sleeping great at night, but once I start lifting I get some energy. I increased weight in powercleans, BB rows, and back squats.
Non-Lifting Day Cardio workout:
-Light jog to warm up
-C2 rowing machine: level 5 setting. 3 minute warmup pace.
Performed intervals of high effort bursts of speed/power pulls for 30-45 seconds, and then followed by recovery pace for around 1 minute. Repeated for 23 minutes.
-then performed 8-10 minutes of SS moderate intensity rowing
-3 sets of 8-12 pushups
-light stretching, especially hamstrings
warmup on stationary bike 5 min.
BB warmup complex x 2
Single Arm DB Snatch, from floor
1x3x35
1x3x45
4x3x50
2x3x55 BB Reverse Lunge
1x10x45
1x10x95
2x6x115
2-3x6x120
DB benchpress
1x8x35's
1x8x40's
3x6x45's
1x5x45's
1x6x40's Single arm DB shoulder press
1x10x25
2x6x30
2x6x35
1x6x30 Kneeling cable woodchop
1x6x30(each side)
2x8-10x35
3x8-9x40
2 point Plank with pushups
10-12 pushups then performed planks for 40-60 sec. x 4 sets
Extra stuff
S.S.
Seated DB Shoulderpress
3x6-8x30's
Hanging Leg raises(knees to elbows)
4x10-13
S.S.
Dips
1x6xBW
3x8-9x 88% of BW
Static Lunge
2x10x45lb plate held in front of chest
S.S.
DB Deadlift
1x10x55's
1x10x60's
DB Lateral raises
3x10x15's
Comments: Started out bad today. The place was unusually crowded today when I got there, and had to manuver around people doing curls and crap. I felt weak today for some reason. Woke up this morning and my throat was killing me, and hasn't stopped since......damn allergies. I feel fine otherwise, just a little tired.
Snatches felt unusually tough today and so did the lunges. My left knee has started aching a little again, so I dropped back in weight on the Lunges to make sure my form was perfect.
Warmup BB complex X2 as usual Power clean
1x5x45
1x5x65
1x3x95
1x3x115
3x3x125 Romanian Deadlift 1x10x95
1x10x115
1x10x135
1x6x175
1x6x185
3x6x200
1x10x135(to work on form)
2 point bent-over row DB row (single arm)
1x10x45
1x8x50
4x6x55
-1 set of countdowns: Plyopushups + Jumpsquats
Started at 10 sets of each with 10 sec. rest between paired sets. Worked my way down from 10 to 5, and then performed the last 5 sets non-stop(no rest).
-Tabata exercise:
Corkscrew with 10lb plate. 20 sec. work, 10 sec. rest
-light jog to cool down.
30 minutes total.
I was away from the gym today and at home, so I did this cardio workout instead of rowing or biking. It really kicked my butt as usual.
My Lifestyle of Fitness
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