T Nation

Josh's Log

Hey all,

I started a log a while back but tore the ligaments in my ankles soon after and was unable to train seriously for about 5 months. My ankle mobilty now sucks and my squat form is all ruined…

Here are my current stats that I tested this past week:

Weight: 240
Height: 6’1
BF %: 23% (damn i’m a fatass)
Age: 21

Box Squat 2 inches below parallel: 305
Deadlift: 375
Bench: 255

My primary goal is to build strength. But i wouldn’t mind leaning out if I can increase my strength relative to my body weight. My short term goal (12 weeks) is to get my box squat to 350, and my bench to 275.

I am currently thinking about using Defranco’s WSFSB template replacing the volume lower body day for something that resembles more or a DE lower body day. Do you think this is a good choice? I’m open to suggestions.

I was out of town yesterday so I had to cram in my upper body and lower body sessions.

Smitty’s Shoulder Warm-up

BB Bench
bar x 20
135 x 12
185 x 6
205 x 5
225 x 4
235 x 3 Elbows flared too much on the last rep and I felt like I compromised my form too much.

DB Floor Press
80 x 15
80 x 9

Dynamic Box Squats (2 inches below parallel)
135 x 4 x 2
155 x 3 x 6

Bulgarian Split Squats
BW x 12
80 x 10 x 3

Some light basket ball after…

:slight_smile:

To elaborate on my ankle injuries, I got a third degree sprain on my ankles in the march of last year. I was unable to walk for 2 weeks and lost tons of mobility. About 3 months ago, I sprained my left ankle because I had been compensating for my right ankle with my left. Since then, I’ve been trying to do everything barefoot.

This morning I started jogging in my vibram FF’s for about 20 minutes and my ankles seem to be ok. Afterwards did some foam rolling and ankle work using flex bands. My ankles feel good most of the time until heavy leg day when they seem to swell up. Anyone have any advice?

4/8/09 Volume Upper

Smitty’s shoulder warmup

BB Bench
Bar x 15
135 x 15
145 x 15
155 x 14
155 x 10

Lat Pulldown super setted with db cleans
125 x 12 and 10 x 12
160 x 12 and 20 x 10
160 x 10 and 20 x 10
160 x 10 and 20 x 10

Standing DB Press
35 x 12
40 x 12
45 x 11
45 x 10

DB shrugs ss db curls
80 x 12 and 25 x 12
95 x 12 and 25 x 12
90 x 10 and 25 x 12
95 x 6 and 25 x 10

Forearms were fryed… i couldn’t hold onto the dumbelss for shrugs. Finished off with some plate pinches.

4/9/09 ME Lower

Box Squat 1 inch below
135 x 8
185 x 5
225 x 4
245 x 3
265 x 3
285 x 3 PR

Bulgarian Split Squat
80 x 6
90 x 6
100 x 6 PR

Pull Throughs
40 x 20
100 x 12
150 x 10 x 2

Finished off with some x band walks…

PR’s on 2 lifts today! WOOHOO!

Lookin strong, ill be following this log.

4/11/09 ME Upper

I bought some tyler grips and used them for the first time… I am humbled by my weak grip…

Bench
Bar x 20
135 x 8
175 x 5
205 x 4
225 x 3
245 x 3 failed

I think I could have gotten the third rep. Too bad I have a weak mind. That would have have been a PR. I’m hoping I will hit that next week.

DB floor Press with tyler grips palms in
65’s x 15
80’s x 15
85’s x 13

Hoping to get 15 with the 85’s next week.

Cable rows w/ tyler grips SS w/ seated DB power cleans(external rotations)
100 x 12 and 10 x 12
140 x 12 and 10 x 20
150 x 12 and 10 x 20
160 x 12 and 10 x 20

DB shrugs
80’s x 12
85’s x 12
90’s x 12
95’s x 6

Grip epic fail… almost dropped the 95’s on my toes. I think I will start using wrist wraps for the shrugs and work on my grip separately.

DB Curls with tyler grips
20 x 12
20 x 12
25 x 10

The fat grips make these really difficult. But I know my forearms are my weakest link so I am going push through until my forearms catch up.

Finished up with some rotational medicine ball slams

Afterwards I played some basketball. You should have seen my first few shots with my dead forearms. What a sight.

4/11/09 ME Upper

I bought some tyler grips and used them for the first time… I am humbled by my weak grip…

Bench
Bar x 20
135 x 8
175 x 5
205 x 4
225 x 3
245 x 3 failed

I think I could have gotten the third rep. Too bad I have a weak mind. That would have have been a PR. I’m hoping I will hit that next week.

DB floor Press with tyler grips palms in
65’s x 15
80’s x 15
85’s x 13

Hoping to get 15 with the 85’s next week.

Cable rows w/ tyler grips SS w/ seated DB power cleans(external rotations)
100 x 12 and 10 x 12
140 x 12 and 10 x 20
150 x 12 and 10 x 20
160 x 12 and 10 x 20

DB shrugs
80’s x 12
85’s x 12
90’s x 12
95’s x 6

Grip epic fail… almost dropped the 95’s on my toes. I think I will start using wrist wraps for the shrugs and work on my grip separately.

DB Curls with tyler grips
20 x 12
20 x 12
25 x 10

The fat grips make these really difficult. But I know my forearms are my weakest link so I am going push through until my forearms catch up.

Finished up with some rotational medicine ball slams

Afterwards I played some basketball. You should have seen my first few shots with my dead forearms. What a sight.

I think that I am going to start keeping track of what I eat on this log also.

4/13/09

Before Breakfast I took some magnesium and 2 HOT-ROX and ran barefoot for about 40 minutes.

Afterwards 3 scoops of muscle milk @ 7:00 am

450 Calories 18 g fat, 15 g net carbs, 48 g protien

10:10 am

2 scoops of Metabolic Drive and a some fish oil.

265 calories 8/6/40

12:00 PM Shredded Wheat and Cheese

280 Calories 11/37/11

1:40 pm

2 scoops of Metabolic Drive and a some fish oil.

265 calories 8/6/40

4:15 pm

2 scoops of Metabolic Drive and a some fish oil.

265 calories 8/6/40

7:10 pm

2 scoops of muscle milk

300 calories 12/10/32

9:30 pm

2 scoops of Metabolic Drive

220 calories 2/6/40

4/13/09 DE Lower Body

Lower Body Warmup/glute activation

Box Squats '1 below

Bar x 12
135 x 3
165 x 2
185 x 2 x 7 ~ 57% of estimated max

Speed Deadlift off pins
135 x 2
275 x 2 x 3

Bulgarian Split Squats with added ROM
BW x 8
+60 x 8
+70 x 8
+80 x 8

Placed front foor on top of 3 plates ~ 6 inches. Really helped me take emphasis off the quads and use the posterior chain.

Cable Pull Throughs
100 x 12
150 x 12
160 x 12
180 x 12

What I ate on Monday and Tuesday.

I ate way too little on Monday… Trying to get 2700 calories of clean foods is really difficult when you are at work all day.

4/13/2009
Time Name Calories Fat (g) Carb (g) Protien (g)
7:00:00 AM 3 MM 450 18 15 48
10:10:00 AM 2 MD + FO 265 8 6 40
12:00:00 PM Snack 280 11 37 11
1:40:00 PM 2 MD + FO 265 8 6 40
4:15:00 PM 2 MD + FO 265 8 6 40
7:10:00 PM 2 MM 300 12 11 32
9:30:00 PM 2 MD 220 2 6 40
Total 2045 67 87 251
~Calories 670 348 1004
Percentage 33% 17% 49%

4/14/2009
Time Name Calories Fat (g) Carb (g) Protien (g)
7:00:00 AM 3 MM 450 18 15 48
10:10:00 AM 2 MD + Apple + Cheese + FO 425 14 26 47
1:05:00 PM 2 MD + FO 265 8 6 40
4:15:00 PM 8 oz Deli Turkey + FO 285 7 0 52
7:10:00 PM 16 oz steak + Asparagus 1067 35 11 163
9:30:00 PM 2 MD 220 2 6 40
Total 2712 84 64 390
~Calories 840 256 1560
Percentage 31% 9% 58%

4/15/09 Repetition Upper

Bench with Tyler Grips
Bar x 15
95 x 15
135 x 15
155 x 15
175 x 15 Failed on last rep

Cable Pull Downs ss with band pull aparts
85 x 15 and mini x 15
130 x 12 and mini x 15
130 x 12 and mini x 15

Standing DB Press
25’s x 15
35’s x 15
45’s x 12 Sharp shoulder pain so stopped

DB shrugs ss with tyler grip curls
85’s x 12 and 20’s x 12
95’s x 12 and 20’s x 12
105’s x 12 and 20’s x 12
110’s x 12 and 20’s x 12

Extra Grip work with Tyler grips

4/15/2009
Time Name Calories Fat (g) Carb (g) Protien (g)
7:00:00 AM 3 MM 450 18 15 48
10:00:00 AM 2 MD + FO + OO + Cheese 465 25 6 47
1:00:00 PM 2 MD + FO + OO 505 33 6 40
4:15:00 PM 6 oz Deli + FO + CC + PB 455 27 6 50
7:10:00 PM 2 MM 300 12 10 32
8:45:00 PM 16 oz steak + Collard Greens 968 46 0 128
Total 3143 161 43 345
~Calories 1610 172 1380
Percentage 51% 5% 44%

I was undereating and decided to add olive oil to my diet.

I’ll start eating more whole foods today. Packed a dozen hard boiled eggs for work. My co-workers had a blast throwing jokes when I walked in

4/16/09 ME Upper

Box Squat
bar x 3
95 x 3
135 x 3
185 x 3
225 x 3
265 x 2
295 x 2

I was sore before going to the gym and was too tired to do anything else… just went home to eat some steak

4/17/09 Upper Back Work

DB Rows
25 x 15
50 x 12
75 x 12
85 x 20

Lat Pull Down
160 x 10 x 3

Front Plate Raises
25 x 20
35 x 20 x 2

Mini Band Pull Apart
30 x 2

4/17/2009
Time Name Calories Fat (g) Carb (g) Protien (g)
6:40:00 AM 8 oz Steak + Asparagus 544 30 0 64
9:30:00 AM 6 eggs + FO 540 36 7 42
11:45:00 AM Chicken + Cheese 320 16 0 42
2:45:00 PM 6 eggs + cheese 600 40 0 49
7:10:00 PM 8 oz Steak + Asparagus 544 30 0 64
9:30:00 PM 2 MD + FS 570 34 10 56
11:00:00 PM Chicken Wings 810 57 0 66
Total 3928 243 17 383
~Calories 2430 68 1532
Percentage 62% 2% 39%

4/19 Bench Day

Bench
bar x 20
95 x 12
135 x 5
155 x 4
185 x 3
205 x 3
245 x 2 Failed Hard.

I guess I need to deload.

DB Floor Press
65’s x 12
85’s x 8
90’s x 0 couldnt set up
80’s x 17

Cable Rows
85 x 15
130 x 8
160 x 8
175 x 8

21’s
45 x 3

I was dissapointed my bench stalled so suddenly.

4/18 and 4/19 I ate roughly 3000 calories per day. Over 400 grams of carbs each day. I couldn’t calculate exactly how much I ate because most of the food I ate was asian food and I can’t find the nutrion facts online. A lot of rice and noodles.

4/20/2009
Time Name Calories Fat (g) Carb (g) Protien (g)
6:30:00 AM 2 MD + FS 520 26 6 55
9:35:00 AM 6 eggs + cheese 600 40 6 48
12:30:00 PM 6 eggs + Cheese 720 50 6 54
3:30:00 PM 2 MD + FS + PB+FO 585 30 6 53
6:30:00 PM 8 oz Steak + Kale 544 30 0 64
8:30:00 PM 8 oz Steak + Kale 544 30 0 64
Total 3513 206 24 338
~Calories 2060 96 1352
Percentage 59% 3% 38%

4/20/09 Lower

Light Warmup

Power Snatch
Bar x 5 slow
95 x 5
135 x 2 x 6

Front Box Squat 4 inches below
135 x 5
185 x 3
225 x 1
245 x F

This is a new exercise for me and I wanted to use it on my ME days. Just seeing what my max would look like so I can load the bar accordingly next week.

BB Reverse Lunge
Bar x 12
65 x 12
85 x 12
105 x 8
135 x 8

45 Degree Hyperextensions
BW x 12
45 x 12
90 x 8
135 x 8

4/22/2009
Time Name Calories Fat (g) Carb (g) Protien (g)
6:30:00 AM 8 oz Steak + Collard Greens + Egg 624 35 0 71
9:35:00 AM 6 eggs + cheese 600 40 6 48
12:30:00 PM 6 eggs + PB + FS 770 51 6 52
4:00:00 PM 2 MD + FS + PB+FO 570 30 6 50
7:30:00 AM Scallops + Butter 458 26 6 50
9:30:00 PM 2 MD + FS 520 25 0 55
Total 3542 207 24 326
~Calories 2070 96 1304
Percentage 58% 3% 37%

Upper Back Work

DB Rows
35 x 12
65 x 40

Pull Downs
100 x 10
130 x 10 x 3

21’s
45 x 3

Band Pull Aparts
Half Mini x 30

4/22/2009
Time Name Calories Fat (g) Carb (g) Protien (g)
7:00:00 AM 8 oz Steak + Collard Greens + Egg 624 35 0 71
10:00:00 AM 2 MD + FS + FO 550 32 6 49
12:30:00 PM 7 eggs + Cheese 680 45 6 56
3:45:00 PM 6 oz Deli Meat + FO + Cheese 530 35 6 52
7:30:00 AM 8 oz Ground Beef + Broccoli 630 43 0 59
9:30:00 PM 8 oz Ground Beef + Broccoli 630 43 0 59
Total 3644 233 18 346
~Calories 2330 72 1384
Percentage 64% 2% 38%

Upper Body Push

Smith Shoulder Press
bar x 12
95 x 12
115 x 12
135 x 10

DB Floor Press
55’s x 12
65’s x 12
75’s x 12
85’s x 15

Fat Bar Cable Rows
100 x 20
130 x 18
145 x 12

Push ups with added weight
bw + 25 x 18
bw + 45 x 8

Front Plate Raise ss w/ fat bar cable curls
25 x 25 and 50 x 25
25 x 25 and 60 x 20
25 x 25 and 70 x 12