T Nation

Boatguy's Log


#1

Decided to throw up a training log, to brag if nothing else(haha).

My background:
34, will be 35 in August. I started lifting my junior year in high school, following a weight routine out of a muscle mag using a concrete-filled Sears set on my back porch. Got to where I could use all the weight on the bar for most exercises (100 pounds, I was such a BADASS), then moved to the local Y. Made some decent gains in strength in spite of myself, never gained any muscle to speak of. I never changed my diet cause, you know, I don't want to get THAT big(ha again).

I've been in the Navy for coming on 17 years(this fall), and that has been one of the perks, most bases have a decent gym. Been lifting steadily for about 18 years now. Back in 97, I woke up and changed my diet, increasing calories and protein. Went from a skinnyfat 170ish to pretty lean 190 in about 4 months, and have slowly gained (and sometimes lost) weight over the years. Currently 205ish, at 6'. I was Bodpod'd afew weeks ago, and came in at 16%BF(AHHH!!!), so I stepped it up again. Think I've dropped a few % while gaining weight, but can't really tell. Will go back to be retested in a couple more weeks.

Sports background: I wrestled and played soccer in HS, neither of which was I good at. I lettered in soccer my freshman year because we didn't have a JV team, and I lettered in wrestling my senior year, mainly because I was a senior (I wrestled one match and lost). Started MMA in 99, and fought and trained off and on over the years until 07, when I stopped due to work, with a final record of 1-5 (not great at that either, but I enjoyed it). never was especially athletic, but I can beat the snot out of myself to get in shape, or at least used to. I went SWCC in 03, and was easily the worst swimmer in my class (probably the worst one at my current team, including support personnel). Once again, perk of the job, great gyms.

Met my wife literally right after I stopped gaining weight in July of 97, and we have 2 kids and have been married almost 12 years. My wife is super supportive of pretty much everything I do(a requirement in NSW), and my kids are pretty awesome (when they aren't being little shits, haha).

My current program looks like this: Horizontal Push/Pull, Run/Cardio, Legs, Run/Cardio, Vertical Push/Pull, Run/Cardio, Legs, etc. on a rotation. Lately I have been able to completely skip command PT, so Saturdays are becoming Arms day. Will see how long that lasts.

Also, peri workout nutrition is like this:
about one hour before training
9g L-Citrulline
6g OKG
25g carbs(Twinlab Ultra Fuel)

about 30 min prior to training
1 scoop EAS Whey (23g)
1 scoop Utra Fuel (25g)
1 packet electrolytes

Immediately post
1 scoop Vitargo (35g carb)
2 scoop Monster Milk (55g pro)
5g creatine

Would love to use Biotest stuff (or at least try it out), but I just can't afford to pay that much regularly. Also currently taking 8000iu D3 daily, 200mg ALA 4x daily, and 5 caps Arthrolyze (joint compound, just started).


#2

whats up man? You get that river rat tattoo yet? haha

I'll be checking in to see how your training is coming along.


#3

Monday 23 May 2011

Legs
Had the day off from work, so this was done at a commercial fitness center.

Tried squatting again with different hand placements, but left shoulder still won't let me. Last summer/fall, I was trying to work up to an iron cross without lowering my lifting volume. I didn't watch my form on one, and let my shoulders roll forward (closing the space in the joint), and ended up with a terrific case of tendonitis which is just now almost gone. No worries, it's forced me to work on my deadlifting.

Logbook is at work, so I will come back and add in weights

Deadlift - Focusing on upper back tightness, using overhand grip instead of mixed.
135x5, 185x5, 225x5, 275x5, 315x5,5,5;
Keystone Deadlift - Same focus, plus coming down slow and controlled. Same grip.
225x6,6,6;
Front Squat - have had great results doing 20 rep sets, recently set a PR at 305x1.
135x6, 205x20(the last 5 or so were breathing squats);
Bulgarian Split Squat - Just to add a bit of volume.
50x8,8,8;
Leg Press - Started adding these a couple leg days ago for added volume, and found that if I focus on keeping my lower back flat, it really relieves some tension I have down there.
360x6, 450x6,6.

Started to do some speed intervals on the treadmill, but my anterior tibs started screaming during the first slow section, so I stopped.

Tuesday 24 May 2011

Speedball for a little over an hour. Think forward pass two hand touch rugby- that is what we call speedball. Good running workout, without the boredom. Lots of sprinting and cutting.

gregron - no new tats, I still need to finish my Michael vs. Lucifer before I start any new ones.


#4

Wednesday 25 May 2011

Quarters ran long, between awards and a retirement, and then the CO wanted to talk to everyone, so there went scheduled PT time. I made it up at lunch time, before coming home.

Vertical Push/Pull

Fran - 6:45. Haven't done Fran in a while, so this one sucked. Really took it out of the rest of the workout.
1A. Weighted Pullups - 75x5,5,4, 50x5,7;(I got distracted before the last set, that explains the extra reps)
1B. 1 Arm OH Press - 50x5,5,5,5,5;
2A. Side Row - 50x8,8,8;(don't know what else to call these, hold DBs as if to shrug, then pull them up your sides flexing the arm, hold at the top)
2B. 3-in-1 Rotator - 20x15,15; Forget where I got this, hold a DB waist level with elbow at 90, hand pointing forward, raise and rotate the arm until bicep is straight to side parallel to ground, DB pointed at ceiling, then return.
Haven't been able to do lateral raises pain free since the fall, but tried today and was okay. Did one set - 15x8.

Workout was a little short since Fran kicked my ass. Don't normally do circuits at the start of a workout, and it showed.


#5

The peri-workout thing I mentioned at the start is basically the first things I put down my throat in the morning. Since we are afforded about 2 hours for PT every morning, and I prefer to lift first thing anyway, it works out good. On days like today, however, when PT gets pushed/cancelled without my foreknowledge, it basically just becomes another breakfast meal, and I roll with it. I don't 're-dose' prior to my training later.

Thursday I'm sitting boards all day, so we'll see what I can squeeze in(if anything). If I don't get anything done tomorrow, I may do legs as planned on Fri, then combine arms with cardio/run on Saturday.


#6

Thursday 26 May 2011

Cardio/Run

Got up and went in early to get some work done before sitting in a chair all day asking questions.

100 Rep KB Complex - 16kg - 3:17

1 mile run w/ 20# vest - 6:48

KB Man Maker Complex - 2x 16kg - 4:30

1 mile run w/ 20# vest - 6:42

Total Time - 30:36
Just added up all the times, and that comes out to 9:19 in rest and transition time. Ugh. have to cut that down next time.

100 Rep KB Complex: 10 reps each hand, back to back, no (or minimal) rest until full complex is complete, 1 KB. Swing, Clean, Snatch, Racked Squat, Push Press. Forget where I found this (here maybe?), it was written up to be done for 2-3 rounds with 1-3 minutes rest between rounds, but I like doing it like this. Lower back starts to tighten up toward the end, so that is why I have never tried more than one round in a workout. Foam rolling after a round helps, so I may try doing the workout as written sometime.

KB Man Maker Complex: 2 KB, 5 rep cycles at each 'layer', as little rest as possible.
Layer 1 - Front Squat(rack position)
Seesaw Press (from rack, press one side and then the other)

Layer 2 - Double Clean
Front Squat
Seesaw Press

Layer 3 - Double Swing
Double Clean
Front Squat
Seesaw Press
Pushup (on KBs)

Layer 4 - Double Swing
Double Clean
Front Squat
Seesaw Press
Pushup
Renegade Row

Good workout, like I said, next time I'll try to shave some time off the total.


#7

Was unable to post for a few days, due to my internet being down at the house all weekend, up until yesterday.
We had friends in from out of town, so I took Friday and Saturday off from lifting (was also off work on Friday, helped clear some land at the church).

Sunday 29 May 2011
Got up early and went to lift before church.

Lower Body

1A. Trap Bar Deadlift- 140 x 5, 230 x 5, 280 x 5, 320 x 5, 370 x 5, 370 x 5, 370 x 5; focused on upper back tightness
1B. Box Jump - 38.5" box - BW x 3, 3, 3, 39.5" box x 3, 3, 3, 3; jumps done immediately after each set of deads

2A. Front Squat - 135 x 6, 185 x 6, 225 x 6, 225 x 6, 225 x 6, 225 x 6;
2B. Physio Ball Crunch w/ DB - 65 x 8, 65 x 8, 65 x 8;

  1. Sled Drag - 180 x 4 lengths of gym; was running a little short on time, drags were done forward with strap around waist, short rest periods between lengths.

Monday 30 May 2011

Horizontal Push/Press

1A. Inc Bench DB Row* - 40 x 8, 50 x 8, 60 x 8, 60 x 6, 70 x 6, 70 x 6;
1B. Low Inc DB Press - 40 x 10, 50 x 8, 60 x 6, 70 x 6, 80 x 4, 80 x 4;

2A. DB Deadstop Row - 90 x 5, 100 x 8, 110 x 6, 120 x 5, 110 x 5, 100 x 8;
2B. Bench - 185 x 6, 205 x 5, 225 x 4, 245 x 3, 275 x 3, 275 x 3;

  1. Stretcher Pulldown/Row - 100 x 8, 120 x 8, 140 x 8;

4A. Band Pullapart - 20, 20;
4B. HS Machine Serratus Protraction** - 90/side x 12, 12;

  1. Plank/Plate - 6x 5lb plates, held front plank while moving all plates L to R, then R to L(both ways constituted one set), did two sets. Not sure if I'll do those again, might just hold plank for time, that seems more difficult than this was.

had Memorial Day off as well, so this was done at a commercial fitness center.
* Inc Bench DB Row - this was done facedown on incline bench set kind of low, but high enough DBs didn't touch floor at bottom. Two DBs pulled simultaneously.
** HS Machine Serratus Protraction - Hammer Strength Iso Decline Pec Machine, loaded with two plates per side (90#). Pressed to lockout once, then pushed shoulders forward, held for a count, then back to retracted position. I like these, just another way to work the scap/shoulder stabilisers.


#8

Tuesday 31 May 2011

Cardio/Run Day

Haven't been in the pool in a while, which is sad since we have an awesome Olympic-size pool right in our compound. So Tuesday I decided to do a run/swim/run, even though it was meant to be short since I hadn't done one in YEARS. Stupid choice.

2 mile run - 15:30 (I really thought I was moving faster than that)
Swim - only did a 400; after two laps I felt like complete ass, and started taking short breaks in between lengths. It has been WAY too long since I got in the pool, and I think I will do more swimming before I attempt another run/swim/run.
1 mile run - 6:10 Was fairly happy with that, since that was after the other two.


Wednesday 01 June 2011

Lower Body

1A. Box Jump - 38.5" - 3, 3, 3, 41" - 3, 3, 3;
1B. Trap Bar Deadlift - 190 x 5, 230 x 5, 280 x 5, 320 x 5, 370 x 5, 370 x 5; normally do the deads before the jumps, but wanted to change things up a little and see what happened. Was happy, since doing it my normal way (lift first) I usually can't consistently jump the 41".

  1. Front Squat - 135 x 6, 185 x 6, 215 x 20; I think I mentioned how I like the results from the sets of 20:)

  2. 1/4 mile interval on Woodway treadmill - 0.25 mi @ 12.5MPH/ 90sec rest - 3 times. Love the Woodway treadmills.


Thursday 02 June 2011

Cardio/Run

Speedball again today. Love that game.


#9

Friday 03 June 2011

Vertical Push/Pull

Awards quarters today followed by a meeting killed PT time, so I lifted after work, about 1:00. I prefer lifting in the morning, I know they say afternoon is better, but I always feel more motivated first thing in the morning. Afternoon workouts, especially after a long day (even if its just office shit), suck for me, cause I barely have any drive left.

1A. Weighted Pullup - 80 x 4, 4, 4, 4, 4, 4; - disappointed here since two weeks ago I did 8 sets with 75, and today felt like I was struggling to do 6 sets with 80. I hate how the body ebbs and flows.
1B. OH Press - 95 x 5, 105 x 5, 115 x 5, 125 x 4, 135* x 4, 145* x 4; sets with * were push press.

2A. Neutral Grip BW Pullups - 10, 10, 10, 10, 8;
2B. 1 Arm OH DB Press - 45 x 6, 50 x 6, 55 x 6, 60 x 5, 50 x 6;

  1. Lateral Raise - 15 x 8, 8, 8; always been weak at these, but now I am going especially careful since my left shoulder still pinches occasionally. I was able to do these pretty much pain free, as long as I was really strict on form.

  2. 3-in-1 Rotator - 20 x 15; was going to do a second set, but my shoulders were screaming.

I'm sure you notice my overhead pressing sucks. I ignored it for the longest time, and had actually been focusing on it for a while (with good progress) before I injured my left shoulder last fall. Now my strength levels are back to Really Sucky again.

Did get a serious pump on my lats though, which I used to never get from pullups.


#10

Saturday 04 June 2011

Arms

Decided to throw some cardio in today instead of just doing arms. Was reviewing my log for the week, and realized that I either lifted or did some kind of training every day this week.


This was at a commercial gym.

Concept2 Rower - 2K - 7:51

1A. Dip* - BW x 20, 50 x 10, 70 x 8, 70 x 8, 90 x 6;
1B. Incline Curl - 40 x 8, 45 x 6, 50 x 5, 50 x 4;
--After all 1A/1B supersets were done-- Incline Situp** - 15, 15, 12;

2A. Decline DB Extension - 40 x 6, 40 x 6, 40 x 6, 45 x 6;
2B. Screw Curl - 45 x 6, 45 x 6, 50 x 6, 50 x 5;
--Hanging Leg Raise - 10, 10, 10;

100 rep KB Complex - 40# KB(biggest one in gym) - 2 rounds with 3:00 rest in between, total time - 9:37
Finally did more than one round, and my lower back was screaming by the time I finished. So I foam rolled and LAX'd my lubar, which helped little but not entirely. Wne over and did 3 sets of 5 on the leg press with 360. Not trying to work legs, just like how it loosens up my lower back.

  • First time I've done weighted dips since a while before I tweaked my shoulder, felt pretty good. Surprised at how much strength I kept considering I haven't done these in so long.
    ** Have been SERIOUSLY neglecting ab work for quite some time. Adding these back in to fix that.

#11

Monday 06 June 2011

Legs

1A. Box Jump - 38.5" box - 3, 3, 41" - 3, 3, 3, 3;
1B. Trap bar Deadlift - 190 x 5, 230 x 5, 280 x 5, 320 x 5, 370 x 5, 5;

  1. Front Squat - started ramping up with 135, but felt pain on outside of my right knee. My current rotation sometimes has me doing legs twice in the same week, and I am thinking this may be too much. I am going to switch up my routine and when I have legs twice in a week, I will do glute and hamstring bridging with the bar instead of deadlifting or squatting. Went and did leg press since I didn't quite want to stop yet.

  2. Leg Press - 250 x 5, 360 x 10, 450 x 8, 500 x 6, 550 x 6, 600 x 6, 650 x 6; Never done 650 on leg press before, but I know with the mechanical advantage of the machine, the actual amount of force I am producing is a bit lower. Still felt pretty heavy though, and felt great on my lower back.

  3. Plank - did 30 sec in each position of front, leaft, and right, then went back to front, and did 10 green band rows with each arm while holding the plank(this last part sucked). After that, stretched out and was done.

Before hitting the gym, I went up to our HP lab and hit the BodPod again. March 30 I was 201, 16%BF, today I was 211 and 17%BF. I wasn't happy with the BF, but the analysis said I had gained 7 pounds of lean mass in that time frame, with only 3 pounds of fat, so that was none too shabby. I will be deploying for about 10 weeks after the 4th of July, so i am thinking about a bulk/maintain until then, and since I know proper food will be semi-scarce, I will plan a cut during that time, as long as I can put together the supps I want to take with me.


#12

Since I will be sitting at a hospital (actually two different ones) over the next two days, I lifted today instead of getting cardio in.

Tuesday 07 June 2011

Horizontal Push/Pull

1A. Pendlay Row - 135 x 8, 155 x 8, 185 x 8, 205 x 6, 225 x 6, 6;
1B. Low Incline DB Press - 45 x 8, 55 x 8, 65 x 8, 75 x 6, 85 x 5, 4;

2A. DB Row - 90 x 8, 100 x 8, 110 x 6, 120 x 4;- Sled Row - 135 x 6, 6;
2B. Bench - 185 x 8, 205 x 5, 225 x 4, 245 x 3, 275 x 3, 3, 3;

  1. Stretcher* - 11 x 8, 12 x 8, 8;

  2. Band Pullapart - 20, 20, 20;

  3. Did these on our pulldown machine at work, the weights are marked with chronological numbers (10, 11, 12, etc.) instead of weights. That's why it looks like I was using the pink weights.


#13

Friday 10 June 2011

Lower Body

Hamstring Bridge - 185 x 10, 225 x 10, 275 x 8, 315 x 6;

Glute Bridge - 225 x 10, 275 x 8, 315 x 8, 365 x 6;

Sled Drag - approx. 60 feet on rubber gym flooring - Forward x 3, x 3, Backward x 2, x 2;

Hamstring Bridge is done with shoulders on the floor, and Glute Bridge is done with shoulders on a bench. haven't done those in quite a while, forgot how hard they could be. The sled drag was decent going forward, but going backward burned my legs out fast (hence only two lengths per set).

Haven't been doing as much cardio as I would like, so I am going to try and add a short circuit after lifting sessions, and continue what I ahve been doing on cardio/run days.


#14

Posted a couple of these a few days ago, but it didn't take for some reason.

Monday 13 June 2011

Vertical Push/Pull

1A. Weighted Pullup - 80 x 5, 4, 5, 5, 5, 5, 4;
1B. Overhead Press - 95 x 5, 105 x 5, 115 x 5, 125 x 5, 135 x 2-Push 3, Push Press - 145 x 5;
Started the set at 135 doing normal overhead press, and stalled after two, so i switched to push presses. I was planning non doing those at the higher weight anyway, just switched early.

2A. Pullup - BW x 10, 10, 10, 10;
2B. 1 Arm OH Press - 50 x 5, 55 x 5, 60 x 5, 65 x 4;

  1. Low Incline DB Press - 55 x 8, 8, 8;
    Upper chest has been looking kind of flat for awhile, so I added these on an off-day to get some added volume.

  2. Lateral Raise - 15 x 8, 20 x 8, 8;

  3. 3-in-1 Rotator - 20 x 15, 15;

Was doing some field training on Tuesday, so didn't get to hit the gym.

Wednesday 15 June

Lower Body

A few days ago (I think it was last week), I got under a bar someone else had loaded with 185 and set up to squat. Shoulder felt great, pain free, so I planned on squatting today. Get in the gym, get set up to start, and as soon as I get the bar near my traps, the left shoulder starts bitching again. Tried it a couple times, no dice. Was a little bummed, but I went ahead and deadlifted instead.
Core Circuit - A. Dying Bug with Wall Push
B. Leg Curl with 1 Leg Balance
C. Stir the Pot
D. Pallof Press Hold
This one was posted by Waterbury earlier this week. I decided to try it out before my main lifting. I won't lie, it was a little harder than it looked, but I have been neglecting my core training for a while.

1A. Box Jump - 38.5" x 3, 41" x 3, 3, 3, 3, 3;
1B. Deadlift - 185 x 6, 225 x 6, 275 x 5, 315 x 5, 365 x 3, 405 x 1;
I tried for a second rep at 405, but was losing my grip before it was 6" off the ground. Still happy with the 405 though.

  1. Front Squat - 135 x 6, 185 x 6, 215 x 20;
    Twenty rep sets suck, but I still kind of like them. Especially after you rack the weight, and get a little woozy.

Friday 17 June 2011

Cardio

Swim - 500m - 12:09; followed by 500 interval - 200m/30" rest, 150m/20" rest, 100m/10" rest, 50m. Total swim time was 26:21. I took about 4-5 minutes of rest while I was drying off and getting my shoes on, then ran two miles in 16:50. Did this right about noon, and found out later the temp was right about 100. And I just thought I was still hot from the pool. At least I have an excuse for feeling like poopy, aside from not having run in a few weeks.


#15

Saturday 18 June 2011

Horizontal Push/Pull

1A. Double DB Row* - 45 x 10, 55 x 8, 65 x 8, 8, 8;
1B. Low Incline DB Press - 45 x 10, 55 x 8, 65 x 6, 75 x 6, 85 x 5;

2A. Deadstop DB Row - X, 90 x 5, 100 x 6, 110 x 5, 120 x 5, 110 x 5, 5; Continuous Row - 90 x 8;
2B. Bench Press - 185 x 6, 205 x 5, 225 x 4, 245 x 4, 265 x 3, 285 x 2, 2;

  1. Stretcher - 120 x 8, 140 x 8, 8;

  2. Plank - 40" each position - Front, Left, Right, Front continuous.

  3. Band Pull-Apart - 20, 20, 14;

  4. Double DB Row - I do these face down on an adjustable bench, set just high enough to keep the bells off the floor, rowing a DB in each hand at the same time. Don't get a massive pump, but I feel like it's a good intro movement. Was resetting the bench one pin higher between rows and incline presses.

The X at the first set of Deadstop rows means I didn't do a set of rows before the first set of bench, just went straight into bench as a sort of warm up. After all Deadstop and Bench supersets were done, I did a (slightly) higher rep set of regular DB Bentover Row, as a sort-of burnout/pumping movement prior to moving to the stretchers.

Felt pretty good, but still felt like I was moving slower today. This is kind of typical when I lift at a commercial gym, I have noticed.


#16

So, just to prove how dumb I am, I started a training log about 6 weeks prior to deploying. The last week and a half, we've been too busy to get a decent work out in, and I am leaving next week for about two months, with spotty (at best) internet. When I get back, I might start this back up, but who knows.