I started this log to keep me accountable and allow comments on my training.
One Mile Run: 6min 50sec (22 Nov 2017), 6min 32sec (7 sept 2018)
Squat: 165x10 (7 Jan 2018)
Bench Press: 155x13 (9 Jan 2018)
Deadlift: 225x8 (10 Jan 2018)
Pull-ups: BWx10 (7 Jan 2018), BWx12 (13 July 2018), BWx15 (15 Jan 2019)
I currently train using either a full body set-up or upper/lower splits.
Ran 4.82km in 25 minutes (5min 11sec / km)
Just an easy Sunday run. I didn’t pace myself or push it. I just went out and ran. I only tracked the time and distance after I got home.
Will post todays food later.
Food
Breakfast: 3 scrambled eggs, steak, raisin toast, apple and coffee
Lunch: chicken soup, crackers and beef jerky
Dinner: 5 fajitas with beef, veggies and guacamole
My eating habits lately have been horrible, especially on weekends so hopefully the embarrassment of posting my meals will kick my ass back into gear.
Warm up
Skipping x 5min
Hurdle duck unders x 10 (lower every 5 reps)
Plank (RKC-left-RKC-right-RKC) x 30sec per position
Downward dog to Strider x 5
Prying Goblet Squat x 15 deep breaths
Relaxed hang x 15 deep breaths
Primer
1a. Box Jumps: 3 x 5 (increase height each set)
1b. Band pull-apart: 2 x 50 w/ mini band
Strength
2a. Squats: 45 x 10, 95 x 6, 115 x 4, 135 x 3, 145 x 2, 160™ x 1
2b. Pull-ups: 5 x 8, 7, 6, 5, 4 @ BW
3a. Push-ups: 5 x 12 @ BW
3b. Hanging Leg Raises: 5 x 4, 3, 2, 2, 1 @ BW
*3b. I did these toes to bar which I absolutely suck at. More skill work than core.
Food
Breakfast: Oatmeal, egg whites, milk, walnuts, mixed berries and protein powder
Lunch: 2 Chicken sandwiches with lettuce and
tomato, an orange and an apple
Dinner: Slowcooker chicken chilli
Strength
Pull-ups: 5 x 8, 7, 6, 5, 5 @ BW
Full body Foam Rolling x 15 minutes
Speed Work
Run 200m in 45sec x 12
Walk 100m x 12
Defranco’s Daily Dozen
Food
Breakfast: Oatmeal, egg whites, milk, berries, walnuts, protein powder
Lunch: 2 chicken sandwiches with lettuce and tomato on whole wheat bread with an apple and banana
Dinner: “Texas Pizza” ground beef, veggies, pineapple and cheese on a whole wheat tortilla
Warm up
Skipping x 5min
Hurdle duck unders x 10 (lower bar every 5 reps)
Push-ups (pause at bottom)x 5
Split Squats (pause at bottom) x 5 per side
Weighted Pec Stretch x 10 deep breaths
Reverse Handcuffs x 10
Lat Stretch x 10 deep breaths
Prying Goblet Squat x 10 deep breaths
Relaxed Hang from Rings x 10 deep breaths
Strength
1a. Bench Press: 45 x 10, 95 x 6, 115 x 4, 135 x 3, 145 x 2, 160 x 1 -TM
1b. Pull-ups: 5 x 8, 7, 6, 6, 5 @ BW
2a. Hanging Leg Raises (toes to bar): 5 x 3, 2, 3, 2, 2 @ BW
2b. Tricep Pushdowns: 5 x 20 w/ green band
Food
Breakfast: Oatmeal, egg whites, milk, walnuts, berries and protein powder
Lunch: 2 chicken sandwiches with lettuce and tomato on whole wheat with an orange and a banana
Dinner: Chicken and veggie casserole
STRENGTH
Pull-ups: 5 x 8, 7, 7, 6, 5 @ BW
ACCESSORY
Face pulls: 100 total reps
SPEED
Run 200m in 45sec x 3
Walk 100m x 3
Run 400m in 1min 30sec x 1
Walk 200m
Run 200m in 45sec x 3
Walk 100m x 3
MOBILITY
Full body foam rolling x 15min
Defrancos Daily Dozen
WARM UP
Skipping x 5min
Hurdle duck unders x 10 per side
Inch worm to downward dog x 10
Couch stretch x 10 breaths per side
Goblet Squat x 10 breaths
Relaxed hang x 10 breaths
PRIMER - Super set
Box Jumps: 5 x 2
Band pull-apart: 5 x 20 with mini band
STRENGTH - super set
Deadlifts: 45 x 10, 95 x 6, 135 x 4, 185 x 3, 205 x 2, 225 x 1
Pull-ups: 5 x 8, 8, 7, 6, 5 @ BW
ACCESSORY - super set
Band push downs: 5 x 20 with green band
Hanging Leg Raises: 5 x 5, 3, 3, 3, 4 @ BW
*all deadlifts except the last set were double overhand grip
RUN
6km in 32min 17sec (5min 22sec/km)
After a deload week. I started a new phase of training today.
WARM UP
Skipping x 5min
Shoulder/Chest/Lat Stretches with a band x 2min/side
90/90 to Beat Sit x 5/side
Windmill hip series x 3 positions x 5 per side
Downward dog to Strider x 5 per side
Lying Shoulder Stretch x 5 per side
Goblet Squats x 10 breaths
Relaxed Hang x 10 breaths
EXPLOSIVE
Power Cleans: 5 x 2 @ 65
Box Jumps: 5 x 2 @ increasing heights
STRENGTH
Squats: 65 x 5, 85 x 5, 95 x 5, 105 x 5, 115 x 5, 135 x 5; 5 x 10 @ 105
Dips: 5 x 10 @ BW
Pull-ups: 5 x 10 @ BW
Time: 39min
ACCESSORY
Band Pull-apart x 100 total reps
*Power cleans were done as skill work because I suck at them
Just snuck in a work out. Nutrition and training have been lacking after a busy time away at work
WARM UP
Skipping x 5min
Shoulder/Chest/Lat Stretches with a band x 2min/side
90/90 to Beat Sit x 5/side
Windmill hip series x 3 positions x 5 per side
Downward dog to Strider x 5 per side
Lying Shoulder Stretch x 5 per side
Goblet Squats x 10 breaths
Relaxed Hang x 10 breaths
EXPLOSIVE
Push Jerks: 5 x 2 @ 45
Med Ball Slams: 5 x 2 @ 20
STRENGTH
Bench Press: 65 x 5, 85 x 5, 95 x 5, 105 x 5, 115 x 5, 135 x 5; 5 x 10 @ 105
DB Squats: 5 x 10 @ 75
DB SLDL: 5 x 10 @ 75
Time: 26min 28sec
ACCESSORY
Band Pull-apart x 100 total reps
*Push Jerks were done as skill work to improve my horrible olympic lifts
Quick Pull-up Workout before work
Pull-ups: 5 x 9,8,7, 6, 6 @ BW
Worked out twice today. Trying to play catch up from the last 2ish weeks
MORNING
RUN
7km in 37min 36sec (5min 22sec/km)
AFTERNOON
WARM UP
Skipping x 5min
Shoulder/Chest/Lat Stretches with a band x 2min/side
90/90 to Beat Sit x 5/side
Windmill hip series x 3 positions x 5 per side
Downward dog to Strider x 5 per side
Lying Shoulder Stretch x 5 per side
Goblet Squats x 10 breaths
Relaxed Hang x 10 breaths
EXPLOSIVE
Power Cleans: 5 x 2 @ 65
Box Jumps: 5 x 2 @ increasing heights
STRENGTH
Deadlifts: 95 x 5, 115 x 5, 135 x 5, 145 x 5, 165 x 5, 185 x 5; 5 x 10 @ 145
Dips: 5 x 10 @ BW
Pull-ups: 5 x 9, 8, 7, 7, 6 @ BW
ACCESSORY
Band Pull-aparts x 100 total reps
MOBILITY
Foam roll full body
Defranco’s Daily Dozen
Pull-ups: 5 x 9, 8, 8, 7, 6 @ BW
SPEED WORK
Run 200m in 45sec
Walk 100m
Run 400m in 1min 30sec
Walk 200m
Run 200m in 45sec
Walk 100m
Run 200m in 45sec
Walk 100m
Run 400m in 1min 30 sec
Walk 200m
Run 200m in 45sec
Walk 100m
ACCESSORY
Facepulls x 100 total reps
Yesterdays Work
WARM UP
Relaxed Hang x 30sec
Banded Shoulder/Pec/Lat Stretch x 2min/side
90/90 hip stretch x 5/side
Windmill hip series x 5/position/side
Downward dog to Strider x 5
Shoulder/thoracic opening x 5/side
Prying Goblet squat x 10 deep breaths
EXPLOSIVE - Superset
Front squat: 5 x 2 @ 45
Box Jumps: 5 x 2 working up to 3 sets @ waist height
STRENGTH - Alternating Superset
Back Squats: 65 x 5, 85 x 5, 95 x 5, 110 x 5, 125 x 5, 145 x 5; 5 x 10 @ 110
Dips: 5 x 10 @ BW
Pull-ups: 5 x 9, 9, 8, 7, 6 @ BW
Time: 37min 49sec
ACCESSORY
Band Pullaparts x 100 total reps
Today
MOBILITY
Defrancos daily Dozen
Pull-ups: 5 x 10, 9, 8, 7, 6
Morning
WARM UP
Relaxed Hang x 30sec
Banded Shoulder/Pec/Lat Stretch x 2min/side
90/90 hip stretch x 5/side
Windmill hip series x 5/position/side
Downward dog to Strider x 5
Shoulder/thoracic opening x 5/side
Prying Goblet squat x 10 deep breaths
EXPLOSIVE - Superset
Push Jerk: 5 x 2 @ 45
Med Ball Slams: 5 x 2 @ 20
STRENGTH - Alternating Superset
Bench Press: 65 x 5, 85 x 5, 95 x 5, 110 x 5, 125 x 5, 145 x 5; 5 x 10 @ 110
DB Squats: 5 x 10 @ 75
DB SLDL w/ Shrug: 5 x 10 @75
Time: 32min 21 sec
ACCESSORY
Band Pull-aparts: 100 total reps
Afternoon
PULL-UPS/MOBILITY - Superset
Pull-ups: 5 x 10, 9, 8, 7, 7 @ BW
Set 1: Calf mobility against wall
Set 2: Prying goblet Squats
Set 3: Couch/Frog/Exterior hip capsule stretch
Set 4: Seated lateral oblique/QL opener
Set 5: Lat stretch on bench with wooden dowel
MID/UPPER BACK
Pull-ups: 5 x 10, 9, 8, 8, 7 @ BW
Facepulls: 100 total reps
After a long week I finally got my last workout of the week done and did my squat workout for Monday instead of my deadlift… so looks like I’ll deadlift twice next week. It was a brutal workout, I almost had to stop and puke.
WARM UP
Relaxed Hang x 30sec
Banded Shoulder/Pec/Lat Stretch x 2min/side
90/90 hip stretch x 5/side
Windmill hip series x 5/position/side
Downward dog to Strider x 5
Shoulder/thoracic opening x 5/side
Prying Goblet squat x 10 deep breaths
EXPLOSIVE - Superset
Front squat: 5 x 2 @ 45
Box Jumps: 5 x 2 @ increasing heights
STRENGTH - Alternating Superset
Back Squats: 65 x 5, 85 x 5, 95 x 5, 115 x 5, 135 x 5, 155 x 5; 5 x 10 @ 115
Dips: 5 x 10 @ BW
Pull-ups: 5 x 10, 9, 9, 8, 7 @ BW
Time: 42min 40sec
ACCESSORY
Band Pullaparts x 100 total reps
WARM UP
Skipping x 5min
Relaxed Hang x 30sec
Shoulder/Chest/Lat Stretches with a band x 2min/side
90/90 to Beat Sit x 5/side
Windmill hip series x 3 positions x 5 per side
Downward dog to Strider x 5 per side
Lying Shoulder Stretch x 5 per side
Goblet Squats x 10 breaths
EXPLOSIVE
Power Cleans: 5 x 2 @ 65
Box Jumps: 5 x 2 @ increasing heights
STRENGTH
Deadlifts: 95 x 5, 115 x 5, 135 x 5, 155 x 5, 175 x 5, 195 x 5; 5 x 10 @ 155
Dips: 5 x 10 @ BW
Pull-ups: 5 x 10, 10, 9, 8, 7 @ BW
ACCESSORY
Band Pull-aparts x 100 total reps