Hey guys,
I’ve done a few logs, but this ones gonna stick haha. Currently I’m training 5 days a week 2 Heavy Upper/Lower, 2 Dynamic Upper/Lower and one Core Day.
Currently my lifts as of right now are the following
Push Press - 265-275
Bench Press - 22 reps at 225, last max was at 345
Squat - Routinely Get sets of 10 at 315, last max was 2 doubles at 405
Deadlift - 605 (hit it over 2.5 months ago before knee surgery)
Pul-Ups - 120 lb x 2
Currently I’m training as if I’m going to play a sport either football or rugby next year in college (will be a sophomore) since my knee is just beginning to truly recover from this past year and a half of recovery.
Any comments/criticisms are welcomed, always looking to get better.
I’ll Post my first day today which was CORE
Wednesday June 17th, 2009
Farmers Walk Side Bends/Rollout/Band Series
135 x 10 LR/20
185 x 5 LR/20/Series
205 x 5 LR/20/Shuffle (Pink)
205 x 5 LR/20/Shufle Pink
Circuit 1:
1-Arm Kettlebell Jackknife x 5 LR
Sledgehammer Overhead Swings x 10
Kettlebell 1-Arm Farmers Walk x 20 yards LR (72 lb)
Pink Band Overhead + Low Static Rotation x 10
X 2 (30 seconds rest)
Circuit 2:
Sledgehammer Side Swings x 5 LR
Kettlebell 1- Arm Overhead Hold x 20 yards Zig Zag (72 lb)
Sledgehammer Side Swings x 5 LR
Thursday June 18th, 2009
Moderate Upper/Lower Body
Thursday June 18th, 2009
Warmup:
Every Day Mobility Drills
Foam Roller
Shoulder Warmup
20/20 (20 mountain climbers, roll, 20 mountain climbers rollâ?¦)
150 Crunches
60 second plank
Black Band Jammer Press/Jumping Neutral Grip Pull-Ups
25/20
25/20
25/20
20-40 seconds rest between each
Dumbbell Surrenders
30 x 10 (5 LR)
30 x 10 (5 LR)
Dumbbell Incline Flye + Black Ball Squeeze/Black Band Seated Reverse Flye
30 x 20/20
35 x 20/20
30 x 20/20
Side Plank + Static Leg Hold/Side Plank Leg Raise/Lying Leg Raise
15 seconds/15/25 LR
10 seconds/10/25 LR
Barbell Curl + Black Band Triple Drop Set (From Thibs)
50 lb + Black Band x 20
50 lb x 20
Black Band x 20
X 2
Black Band Triceps Pushdown
35, 30, 35
Intended today to be moderate lower body, but it ended up being upper because the other football guys I worked out with had to do a little bit of both today. Was a good day, the surrenders are an amazing exercise that I was introduced to today and they suck haha. Donâ??t know what Iâ??m gonna do tomorrow, maybe a plyometric lower body workout, but not totally sure. Until thenâ?¦
Friday June 19th, 2009
Extreme Mobility Warmup (20 minutes total)
Barbell Suitcase Deadlift
135 x 10 LR
135 x 10 LR
Circuits
Sledgehammer Overhead Swings x 10
Kettlebell Get-Downs x 10
Sledgehammer Swings x 10
Kettlebell Swings (72 lb) x 10
Medicine Ball Swing Release (16 lb) x 10
Kettlebell 1-Arm Swing x 10 LR (72 lb)
Sledgehammer Swing x 10
Circuit 2:
Sledgehammer Side Swing x 5 LR
Kettlebell Windmill x 5 LR (35 lb)
Water Ball Cleans x 5
Band Twist x 10 LR
Kettlebell Get-Downs x 10
Repeat 3 Times
Circuit 3:
Overhead Kettlebell Hold + Side Hold + Knee-Ups x 10 LR (35 lb up, 72 lb down)
Band Static Holds x 15 seconds LR
X 2
Turkish Get-Up
1 x 72 Pounds!!
Just did some relatively light mobility and energy systems work today. It looks like more than it really was since there were a bunch of different exercises. Didnâ??t intend on doing too much, and am not terribly tired, but It was a tough workout. Definitely didnâ??t intend on doing the 72 pound Turkish Get UP last haha, but just wanted to see if I could and did it. Next workout is Monday and it is Heavy Lower Bodyâ?¦Should be a great time.
Gonna start posting diet.
Here’s today:
Date: 6/20/09:
7:30 AM: (CH Pulse)
1 Packet Oatmeal (30 grams carbs)
2 scoops Protein Powder
2 tbsp Peanut Butter
1.5 tsp Ghiradelli Chocolate Powder
9:50 AM (L-Leucine Pre):
2 Eggs
1 Cup Egg Whites
1/8 Cup White Cheddar Cheese
12:15 PM (L-Leucine Pre)
½ Cup Cottage Cheese
45 grams Protein
1 tbsp Peanut Butter
Cinnamon
3:40 PM: (L-Leucine Pre)
½ Frittata (2 Eggs, ½ Cup Egg Whites, 1/8 Cup Cheese, ½ Cupâ??s Broccoli, Onions, Peppers, Asparagus)
7:50 PM: (L-Leucine Pre)
â??Vegetable Fettuccini With Ground Beef â??
Gourmet Nutrition
10:30 PM (CH Pulse)
½ Cup Lowfat Cottage Cheese
2 scoops Dymatize Whey/Casein Blend
1.5 tbsp Chunky Natural Peanut Butter
Date: 6/21/09
7:35 AM: (CH Pulse)
1 Packet Oatmeal (30 grams carbs)
2 scoops Dymatize Whey Casein Blend
2 tbsp Chunky Natural Peanut Butter
11:00 AM (L-Leucine)
3 Egg Omlette
Chicken Breast + Onions
1:30 PM:
½ Cup Cottage Cheese
2 scoops Dymatize Protein
3:50 PM:
2 scoops Dymatize Protein
½ Cup Egg Whites
8:00 PM (CH Pulse)
8 Ounce Filet Mignon
Broccoli + Spinach
Monday June 22nd, 2009
Three Phase Dynamic Warmup
Speed Skater Back Squats/Shoulder Stability + Core
95 x 20/Shoulder Tap x 10 + Push-Up x 10
185 x 12/Knee-Elbow x 10 + Push-Up x 10
225 x 10/Windmill x 10 + Push-Up x 10
275 x 8 (Just Low)/Push-Up x 60 seconds
315 x 8 (Full Squat)
Dumbbell Step-Up + Knee-Up + Reverse Lunge
30 x 11 LR
40 x 8 LR
50 x 6 LR
Bench Straddle Squat Jumps + Band
Black Band x 15
Black + Pink Band x 15
Black + Black Band x 10
Black Band x 2 + Pink Band x 8
Straight Leg Deadlift
95 x 12
145 x 10
195 x 10
245 x 10
High To Low Rope Chop
100 x 10 LR
120 x 10 LR
Energy Systems Barbell Complex
65 lb, 85 lb x 6 Each
Deadlift
Bent-Over Row
Hang Clean
Front Squat
Push-Press
Good Morning
Great leg workout today. The Speed Skater Back Squats were something different, but definitely stimulate growth because they put a ton of tension on the legs and force change of direction while under tension. Really liked the complex at the end, thought it was a good way to change things up (inspired by Alpha, thanks man). Heavy Upper tomorrow, weâ??ll seeya then.
Date: 6/22/09
6:30 AM (CH Pulse)
1.5 Packets Oatmeal (45 grams carbs)
2 scoops Dymatize Protein
1 tsp Ghiradelli Chocolate
9:50 AM (Leucine)
45 grams carbs (hot cereal)
2 scoops Dymatize
11:30-2:00 (Para Workout Nutrition)
2 Alpha GPC
1 FINIBARS
3 scoops Surge Workout Fuel
2 Scoops Surge Recovery
20 grams Hydrolyzed Casein + 1 scoop Surge Recovery
3:15 PM (Leucine)
1 Packet Oatmeal
2 scoops Metabolic Drive
½ Cup Kashi Protein Cereal
5:15 PM:
2 scoops Metabolic Drive
2 tbsp Peanut Butter
7:45 PM:
4 Ounces Chicken Breast
5 Egg Whites
Tomatoes + Spinach + Mushrooms
10:00 PM: (Leucine):
½ Cup Cottage Cheese
2 scoops Metabolic Drive
2 tbsp Peanut Butter
¼ Cup Kashi Protein Cereal
Tuesday June 23rd, 2009
Dynamic 3 Phase Warmup
Bottoms Up Bench Press (Bar Literally ½ inch from chest)
135 x 15
185 x 12
225 x 8
245 x 8
245 x 8
135 x 20 (paused for 3 seconds before pins)
Black Band Press/Incline Dumbbell Flies (As slow as possible)
60 seconds/35 x 20
60 seconds/35 x 20
60 seconds/35 x 20
Landmine Close-Grip Row (increments of 45 lb plates)
1 plate x 20
2 plats x 15
3 plates x 10
4 plates x 10
5 plates x 10
Black Band Reverse Flies/Blast Strap Inverted Rows
60 seconds/20
60 seconds/20
60 seconds/20
Barbell Curls/Cable Curl + Black Band Drop Set
95 x 10/80 + Black x 10/80 x 10/Black Band x 10
x 2
Windshield Wipers
3 x 15
Complex
65 lb x 6 reps each x 2
Deadlift
Curl
High Pull
Snatch
Back Squat
Great day overall. Not going too heavy with any specific exercise, but really hitting it hard in general.
Date: 6/23/09
6:45 AM (Leucine Pre)
1 Packet Oatmeal
1.5 Scoops Metabolic Drive
2 tbsp Chunky Natural Peanut Butter
9:30 AM:
30 grams Kashi Cereal
2 scoops Protein
1 tbsp peanut butter
11:30-2 = Para Workout Nutrition
3:20 PM:
½ Cup Cottage Cheese
2 scoops Metabolic Drive
½ Cup Kashi Cereal
5:25 PM:
1 2:1 Protein Bar
1 Lean Body Sugar Free Shake
8:10 PM:
4 ounces Chicken
4 Shrimp
Vegetables
10:30 PM:
½ Cup Cottage Cheese
1.5 scoops Metabolic Drive
2 tbsp Peanut Butter
Wednesday June 24th, 2009
3 Phase Warmup
Foam Roller: All Spots x 10-15
Upper Body Warmup
Dumbbell Shoulder Warmup
Timed Complex
RDL
Shrug
Hang Clean
Front Squat
High Pull
Bent-Over Row
Snatch
Back Jump Squat
Triceps Overhead Extension
Curl
Time Limit: 60 seconds
BAR x 58 seconds
50 lb x 58 seconds
55 lb x 54 seconds
60 lb x 57 seconds
65 lb x 57 seconds
60-90 seconds rest between each
Jump Rope Speed Intervals
X 10
Foam Roller: All Areas
Tennis Ball: All Small Areas
Hip Mobility Stretches
Just a very basic energy systems/fat loss/cardio/active recovery day. The complexes were great and pretty tough especially to perform in under 60 seconds. Felt great afterwards and actually nearly dunked a basketball haha (not bad for a guy 5â??11 210 lb guy). Will probably do some more foam rolling a little later on and maybe some shoulder/pec recovery stretches. Tomorrowâ??s dynamic upper body, until thenâ?¦
Wednesday June 24th, 2009
3 Phase Warmup
Foam Roller: All Spots x 10-15
Upper Body Warmup
Dumbbell Shoulder Warmup
Timed Complex
RDL
Shrug
Hang Clean
Front Squat
High Pull
Bent-Over Row
Snatch
Back Jump Squat
Triceps Overhead Extension
Curl
Time Limit: 60 seconds
BAR x 58 seconds
50 lb x 58 seconds
55 lb x 54 seconds
60 lb x 57 seconds
65 lb x 57 seconds
60-90 seconds rest between each
Jump Rope Speed Intervals
X 10
Foam Roller: All Areas
Tennis Ball: All Small Areas
Hip Mobility Stretches
Just a very basic energy systems/fat loss/cardio/active recovery day. The complexes were great and pretty tough especially to perform in under 60 seconds. Felt great afterwards and actually nearly dunked a basketball haha (not bad for a guy 5â??11 210 lb guy). Will probably do some more foam rolling a little later on and maybe some shoulder/pec recovery stretches. Tomorrowâ??s dynamic upper body, until thenâ?¦
Thursday June 25th, 2009
Crossfit Day
3 Phase Warmup
Circuit 1:
Dumbbell Curl & Press (35 lb) x 20 seconds
Neutral Pull-Up x 20 seconds
Shoulder Tap + Feet Tap + Push-Up x 20 seconds
Straddle Bench Jumps x 20 seconds
Bench Crunches x 20 seconds
10 seconds rest, repeat 5 times
Circuit 2:
Platform Plyo Push-Ups x 20 seconds
Bosu Lateral Quick Hops x 20 seconds
Blue Band Lateral Raise x 20 seconds
Toe-Touch Vertical Jumps x 20 seconds
Scissor Jumps x 20 seconds
5 seconds rest, repeat 5 times
Circuit 3:
Black Band Rows x 20 seconds
Burpees x 20 seconds
Plate Push & Press x 20 seconds (25 lb plate)
5 seconds rest, repeat 3 times
Core Exercise: High-Low Cable Woodchop
100 x 10 LR
110 x 10 LR
120 x 10 LR
High intensity day today. Not very weight oriented, but rather an energy systems day to work on endurance. Good overall day, not too sore, but didnâ??t intend to be. Tomorrow will be moderate upper and lower body, so high reps = lots of fun. Until thenâ?¦
Just for those who are interested, here is the current layout of my program.
Monday: Max Effort Lower Body
Tuesday: Max Effort Upper Body
Thursday: High Intensity Interval Training (Crossfit)
Friday: Moderate/Dynamic Upper and Lower Body
Don’t do much of anything on the weekends except recovery. On Wednesday, I do a short complex and some active recovery.
This will most likely be my program for the next month or so, then I might change to change to a more traditional Upper/Lower Template or maybe even a bodypart split.
Here’s yesterdays diet.
Date: 6/25/09
6:45 AM:
2 HOT-ROX
8:00 PM: Post Workout
30 grams carbs from candy
Myoplex Protein Bar
9:45 AM:
3 ounces whole wheat pasta
8 ounces ground beef
2 tbsp Salsa
11:45 AM (Leucine Pre):
3 Omega 3 Eggs
1.2 cups Egg Whites
10 grams kashi lean cereal
3:00 PM:
½ Cup Cottage Cheese
2 scoops Metabolic Drive
2 tbsp Chunky Natural Peanut Butter
½ tbsp Natural Unsweetened Cocoa
5:00 PM:
Handful Almonds
7:30 PM:
Cheat Meal
â??China Grillâ?? lol
Date: 6/25/09
Para Workout Nutrition
6:10 AM â?? 8:15 AM:
2 Alpha GPC
3 scoops Surge Workout Fuel + 300 mg Caffeine
2 scoops Surge Recovery
1 scoop Surge Recovery
9:40 AM: (Anabolic Pump Pre)
45 grams carbs from oatmeal
2 scoops Metabolic Drive
1 tbsp Chunky Natural Peanut Butter
12:40 PM: (Leucine pre)
8 ounces flank steak
15 grams carbs from whole wheat wrap
2 tbsp salsa
3:40 PM:
10 Ounces 93 % Lean Ground Beef
½ Cup Broccoli + ½ Cup Onions + ½ Cup Red Peppers + 1 tbsp Chopped Garlic
½ tbsp Ketchup
¾ tbsp Black Bean Sauce
6:45 PM:
10 Ounces 93 % Lean Ground Beef
¼ Cup Carrots + ½ Cup Onions + ¼ Cup Peppers
1 tbsp Ketchup
10:00 PM: (Leucine Pre)
½ Cup Cottage Cheese
1 ½ tbsp Natural Chunky Peanut Butter
1 ½ scoops Metabolic Drive
Friday June 26th, 2009
3 Phase Warmup
Upper Body Warmup
10 Neutral Pullups
10 Push-Ups
50 Shoulder Taps
Power Cleans/Incline Barbell Bench Press (60-90 seconds rest)
95 x 15/135 x 15
185 x 10/225 x 10
185 x 10/225 x 10
185 x 10/225 x 8 + (2 with help)
Jammer Squat-Press (120 seconds rest)
Black Band + Pink Doubled Band x 12, 12, 12
Blast Strap Recline Row/Hanging Knee Raise (no rest)
30/10
25/10
20/10
15/10
10/10
5/10
Thumbs Down Dumbbell Lateral Raise/Dumbbell Curl
15 x 15/22
20 x 15/22
20 x 15/22
Barbell Side-Bend/Pink Band Pushdowns
25 x 8 LR/25
30 x 8 LR/30
35 x 8 LR/30
Energy Systems (65 lb, 6 reps each exercise)
Deadlift
Hang Clean
Thruster
Back Jump Squat
X 2
Today was a great moderate upper body day. Threw in the power cleans as a full body exercise and they felt amazing. Didnâ??t go too high on the weight with them, but was performing 185 as if it were 135. Prob could have done 20 reps with 185 pretty easily. The 225 for 10 felt great as well and I definitely could have bested my PR of 13, but didnâ??t want to go to failure.
Overall, was a great day and I believe that it was my best workout in a few weeks. Looking to keep riding this hot streak into Monday where Iâ??ll do heavy lower body.
Date: 6/26/09
6:45 AM:
26 grams carbs oatmeal
2 scoops Protein
2 tbsp Natural Peanut Butter
9:45 AM:
1 cup Liquid Egg Whites
¼ Cup Water
4 Ice Cubes
2 tbsp Natural Chunky Peanut Butter
1.5 scoops Metabolic Drive
10:30 AM â?? 1:00 PM: Para-Workout Nutrition
10:30 â?? 2 Alpha GPC
10:50 AM â?? 1 FINiBAR
11:00 AM â?? 2 Scoops Surge Workout Fuel + 500 mg Caffeine
11:20 AM â?? 1 scoop Surge Recovery
11:35 â?? 12:45 â?? 1 scoop Surge Recovery
1:50 PM:
1 Cup Egg Whites
½ Cup Irish Oats
¼ Cup Water
5 Ice Cubes
1.5 Scoops Metabolic Drive
1.5 tbsp Natural Chunky Peanut Butter
4:10 PM:
2 whole wheat rice cakes
1.5 scoops Metabolic Drive
½ Cup Egg Whites
2 tbsp Peanut Butter
7:45 PM: (CH Pulse)
2.5 Omega 3 Eggs
1 Cup Egg Whites
1/8 Cup White Cheddar
Broccoli + Peppers + Garlic + Asparagus
11:00 PM:
½ Cup Cottage Cheese
1.5 scoops Metabolic Drive
2 tbsp natural
Saturday June 27th, 2009
3 Phase Warmup
Upper Warmup
Complex (U-60 seconds)
BAR x 1
55 lb x 55 seconds
65 lb x 55 seconds
70 lb x 55 seconds
75 lb x 55 seconds
BAR x 1
Jump Rope Intervals
Not many
Foam Roller â?? all areas
Tennis Ball â?? Small areas
Dumbbell Rot/Shoulder x 10 reps each
Just some recovery work and light cardio today with the complexes. Nothing too taxing, and actually felt very good after today. Ready for Monday which is Heavy Lower body
Back shot at a bad angle. My favorite body part (s).
Date: 6/27/09
7:45 AM:
2 scoops Metabolic Drive
1 cup Egg Whites
2 tbsp Chunky Natural Peanut Butter
5 Ice Cubes
10:40 AM (CH Pulse):
3 Omega 3 Eggs
1 Cup Liquid Egg Whites
1/5 Cup Low Fat White Cheddar Cheese
½ Cup Broccoli + ½ Cup Onions
11:40 AM:
500 mg caffeine
6000 mg L-Tyrosine
12:30 â?? 1:25 PM:
30 grams Hydrolyzed Casein
2:40 PM:
40 grams carbs from Irish Oatmeal
50 grams protein powder
5:40 PM: (CH Pulse)
2 Omega 3 Eggs
½ Cup Egg Whites
3 Ounces Chicken Breast
½ Cup Onions
1/4 Cup White Cheddar Cheese
8:30 PM:
¾ Cup Fage Fat Free Yogurt
2 Scoops Protein Powder
2 tbsp Natural Chunky Peanut Butter
1 tsp Fat Free Jello Mix
11:15 PM:
2 scoops Whey/Casein Blend
½ tbsp Nut Butter
Did the fold Jackson Pollack bodyfat 4 fold test
Abdominal: 10, 9.5, 9
Thigh: 4, 5, 5
Tricep: 4, 5, 4
Supraillac: 9
Bodyfat ended up being somewhere between 9.5-10 %
However, on the 7 fold measurement, it was closer to 6-8 %
Not sure which one to believe. Either way, I’m feeling good and lean.