T Nation

MadJudge's Training Log

Well, where to begin…
I have been lifting for the last 8 years (but until recently it was for sport, not “look good naked” reasons). Um… I found out about this site about a year ago through a friend at the gym and signed up as a member. Like clockwork though I became busy with work so free time on T-Nation not only was put on the back burner, it soon became an after-thought.

That situation has changed though. As of today I have become another victim of the recession and “budget cuts” and I now have an excess of creative energy and time. My workouts are the only thing I am doing now, so why not add a variable of accountability and constructive criticisms to them. Now I’ll shut-up and post the good stuff:

Shoulder day today:

Foam roll
Scapular retraction and trap activation

Elevated Sit Ups (hands across chest)
w/
Dragon Flys
w/
Ab wheel rollouts:
3 sets B/W x 15

Dynamic shoulder complex warm up:
15 lbs

DB Shoulder Press:
80 x 20
95 x 15
105 x 12*
105 x 12
105 x 10

  • Initially was going to do 110 after the first set of 105 but I didn’t leave any in the tank after that set… i know, stupid… so I stayed at 105 and tried for 12 for 3 sets

Standing Arnold Press:
60 x 15
65 x 15
70 x 15
75 x 12

Hammer Strength (HS) Shoulder Press:
155 x 15
155 x 15
155 x 15
155 x 15

Dips: 4 sets (B/W) x 20
2 second pause at the bottom
(with)
Rope Tricep Ext:
4 sets 200 x 15

DB Laterals: 4 sets 55 x 12
DB Anterior Raises: 3 sets 55 x 10 each
DB Posterior Raises: 4 sets 60 x 15
Chest Supported Incline “Y” Raises:
30 x 12
35 x 12
40 x 12
45 x 12

  • I do all the raises “on the clock”:
    I start my first set on the minute mark and my rest is the time when i finish that set to the beginning of the next minute.

Banded Shoulder Internal/External/90 rotations: 3 sets 12 reps each
Sword draws: 3 sets 3 x 10 each

Banana Time

SS Cardio: 25 minutes

Foam Roll

Alright, today was back day, fun stuff…

Foam Roll
Scapular Retraction/ Trap activation: 2 x 15
Gary Rose: 2 x 15
Static Stretch: hip flexors: 2 x 15 sec.
Glute Activation 2 x 15
Band pull aparts: 2 x 15
Dynamic warm up

Kneeling cable woodchop
w/
Weighted “turkish sit up” (basically the sit up part of the turkish get up and back down):
30 x 12e / 35 x 5e (each)
35 x 12e / 35 x 5e
40 x 12e / 35 x 5e
45 x 12e / 35 x 5e

Pull ups:
+10 x 10
+20 x 10
+30 x 10
+40 x 10
+40 x 10

Neutral Grip Pull ups:
+30 x 10
+40 x 10
+40 x 10
B/W x 25

Deadlifts:
135 x 5
Stretch hip flexors some more, little bit more dynamic warm-up
185 x 5
225 x 5
More glute activation
275 x 5
315 x 5
365 x 5
405 x 5
405 x 5

Bent-over BB row:
135 x 10
185 x 10*

  • I’ve had right wrist problems for years and for the last few months its been bothering me quite a bit more. Ulnar side, resulting in grip and stabilization problems. Holding that weight (even though I know, its not much) hurt like hell… I figured I would “make it up” on the next exercise

1 Arm DB row:
100 x 15e (each)
110 x 15e
125 x 15e
125 x 20e

Standing Lat-pulldown
w/
Face pulls:
135 x 15 / 140 x 15
150 x 15 / 150 x 15
175 x 15 / 180 x 15
190 x 12 / 200 x 12

I had every intention of doing some bicep work but my wrist hurts like hell in a supinated position and neutral isnt much better, so i scratched that idea.

Banana Time

SS Cardio: 20 minutes

Foam Roll

I have a planned “deload” starting Thursday and I couldn’t be happier about it. The wear and tear of the last 2 months is starting to show. I literally stepped foot in the gym and my motivation disappeared. Pains, pinches, bumps, bruises, and everything that cracks and pops has begun to show its ugly head. We have all been there, but instead of ignoring it like an idiot and attempting to march through it, I am going to listen this time. My body is politely telling me to cut it back a little bit, and thats what I plan to do…after tomorrow

Chest day today and last day before “deload.”

Foam Roll
Scapular Retraction/ Trap activation
Gary Rose
Dynamic Shoulder Complex Warm up: 15 lbs

Bench Press:
Bar x 5
95 x 5
135 x 5
185 x 5
225 x 3
275 x 3
315 x 2, 3, 2, 3 (the goal was to get to 10 reps)

  • between sets: band pull aparts x 10
    ** I had an “Ah ha” moment a few weeks ago in regards to my bench (or the lack there of). Ive been doing it wrong for the last 8 years. I was taught to bench out wide (because you worked more of your chest that way, never mind your shoulders) keep your feet down, and keep your back flat. That bench pressing wasn’t a whole body movement, it was a chest, shoulder, tricep movement. Well reality and logic finally hit me upside my thick stubborn skull as I watched an EliteFTS video on “So you think you can bench”… I can’t… so even though I was almost at the end of my lifting cycle I started to address my bench form and practice “the word” according to Dave Tate. It goes without saying that I still have a lot to work on with my form/motor pattern/etc… but my press is getting better. Its good to find a weakness. Anyway, moving onward:

Weighted Dips:
w/
3 band(3b) tricep ext.:
+95 x 8 / 3b x 15
+95 x 10 / 3b x 15
+95 x 12 / 3b x 12 rp 3
+95 x 12 / 3b x 10 rp 2 rp 2 rp 1

  • rp: rest pause

Incline fly:
55 x 12
60 x 12
65 x 12

Flat fly:
70 x 12
80 x 12
85 x 12

Rope Tricep ext:
60 x 20 / 70 x 15
70 x 15 / 80 x 15
80 x 15 / 90 x 10
90 x 10

Banded Shoulder Internal/External Rotation and 90:
3 sets x 12

Dragon Flys
w/
Ab wheel rollouts
15 / 15
15 / 15
12 / 12
10 / 10

Banana Time

Cardio: 20 minutes

  • I need to clarify something with the cardio: I haven’t (yet) been doing steady state (ss). I have been doing a climb to my anaerobic threshold (AT) in 5 minute steps. First five minutes are warming up, getting used to it, second five minutes I push my heart rate up ~10bpm, third five minutes i push my heart rate up another 10 bpm, and finally fourth 5 minutes I try to stay right around AT.

Foam Roll

Time to start recovering

Deload Day 1

Foam Roll
Scapular retraction/ trap activation
Gary rose

Kneeling cable woodchop
w/
Ab rollout:
30 x 15e / BW x 12
35 x 15e / BW x 12
40 x 12e / Bw x 10
45 x 12e / BW x 10

Incline sit-up
w/
Dragon flys
BW x 15 / BW x 15
BW x 12 / BW x 12
BW x 12 / BW x 12
BW x 10 / BW x 10

Landmine Russian Twist
w/
Plank:
25 x 20 / BW x 30 sec
35 x 20 / BW x 35 sec
45 x 20 / BW x 40 sec
45 x 20 / BW x 45 sec

Cardio:
SS: 20 minutes
Bathroom break
Banana Time
SS: 20 minutes
5 minute cool down
*Kept HR around 120 - 130bpm and did my best to zone out and sweat.

Foam roll

I thought this would be the best way to start out some recovery. The cardio didn’t feel like a chore which I believe is a good sign. I will start actual “Deload” with resistance exericse tomorrow with legs… speaking of which, I realize now how bad this log must look in that 1) I started at the end of a training cycle and 2) there is quite literally no sign of ANY leg training. So, with that in mind, I will post what I did on 7.25. I guess it would also be important to note my split has been:

  1. legs
  2. shoulders
  3. back
  4. chest

7.25 Leg day:

Foam Roll
Scapular retraction, trap activation
Gary rose
Hip mobility drills
glute activation
Dynamic warm up

Landmine Russian Twist
w/
Plank
25 x 20 w/ BW x 30 sec
35 x 20 w/ BW x 35 sec
45 x 20 w/ BW x 45 sec
45 x 20 w/ BW x 60 sec

Squats:
Bar x 5
Bar x 5
135 x 5
225 x 5
315 x 5
365 x 5
405 x 5
425 x 3
425 x 3

  • I use a seat that when i squat down to it, i can tap right at thigh parallel. I don’t box squat to it, just get low enough that i can feel it, and come back up. I also use bands as another tactile cue of squat depth when the seat is taken. Anyway, I was a little frustrated today. We only have one squat rack so I had to work in with an idiot quarter squating 315…with his eyes closed! Allow me to repeat that in case you missed it… I had to work in with an idiot, quarter squating with his eyes closed!!! The waiting time between sets wasn’t ideal either. I was frustrated, getting upset, out of rhythm, and didn’t quite feel warm enough until I was under 365. 425 felt good though, so I wasn’t going to dwell on the negativity.

RDL:
185 x 15
225 x 15
275 x 15
315 x 12
345 x 10

Traveling BB lunges
165 x 10 & 10 (10 paces down, 10 paces back)
185 x 10 & 10
205 x 10 & 10
205 x 10 & 8

Eccentric leg curls
BW x 6
BW x 6
BW x 6
BW x 6

Seated Calf raises
w/
Standing single leg calf riases:
125 x 6 w/ +45 x 8e
125 x 6 w/ +45 x 8e
125 x 5 w/ +45 x 6e
125 x 5 w/ +45 x 5e

Hack squat machine:
90 x 15
90 x 15
110 x 15
130 x 15
150 x 12

  • I have never done this machine before, but I felt pretty good and said “what the hell”. I like that I can bring my feet close together, dig through my heels, and keep good form all the way down. I realize I have little to no driving power from the bottom position so its going to be fun working on that. I finished my last set with a refreshing pumped feeling in my legs.

SB reverse hypers:
BW x 15
BW x 15
BW x 15

  • I think I would kill for one of these machines

Banana Time

Glute activation
Hip flex stretch

Prowler Style Sprints on treadmill:
30 seconds on: 90 seconds off
5 rounds

Foam roll

Deload leg day:

Foam roll
Scapular retraction/ Trap activation
Glute activation w/ med ball
Hip flexor stretch
Hip mobility drills
Dynamic warm up

Floor abs circut
w/ side planks 2 x 30 sec

Squat:
Bar x 10
Bar x 10
135 x 8
225 x 8
315 x 8

RDL:
135 x 8
225 x 8
275 x 8

Traveling BB lunges:
135 x 5e
135 x 5e
135 x 5e

Machine leg curl:
140 x 8
155 x 8
170 x 8

Seated calf raises
w/
Standing calf raises (single leg)
90 x 8 / +45 x 8e
90 x 8 / +45 x 8e
90 x 8 / +45 x 6e
90 x 8 / +45 x 6e

Hack squat machine
90 x 8
110 x 8
130 x 8

  • held at the bottom for a “one one-thousand, two one-thousand”

Reverse Hyper SB
BW x 15
BW x 15
BW x 15

Glute activation w/ med ball
2 sets x 15
Hip flexor stretch

AT cardio: 20 min

Foam roll

Deload shoulder day

Foam roll
Scapular retaction/ trap activation
Gary rose: 2x 15e
Dynamic Shoulder complex warmup: 15 lbs

DB shoulder press:
80 x 10
90 x 10
90 x 10
90 x 10

  • Explosive reps, just felt good
    ** band pull aparts between sets x 10

HS shoulder press:
155 x 10
155 x 10
155 x 10

Dips:
BW x 10
BW x 10
BW x 10

  • hold at the top for 2 “one thousands”

Band lateral raise (single arm):
Lateral from the front x 10e
Lateral from the back x 10e
Lateral from the front x 10e
Lateral from the back x 10e

Band reverse flys:
3 sets x 10

Band Y - raise:
3 sets x 10

Band external/internal rotation & 90
3 sets x 15e
Sword draws: 5 lbs
3 sets 10e

Cardio: AT 15 mins

Foam roll

Went in a lot later than I normally do and I was punished for it with the big crowd in the gym. It was a good reminder stop being lazy, even during a deload.

Alright Nation, allow me to first apologize for not updating in over a week. What a lack of commitment right!? I would have written myself off last Wednesday, so with that, my bad, lets try to move forward.
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Alright, i feel i need an explanation, if only for myself:
In retrospect, my deload week didn’t go anything like I hoped it would. Family obligations came up on the afternoon of July 31st, and job interviews had me leaping through hoops across the state all week. My sleep patterns, meal frequency, meal quality, and consistency in just about everything went out the window, somewhere on the interstate. If you happen to see it and its still breathing, kill what’s left of it for me…but I digress…

  1. family should always come first, to hell with whatever personal goals i might have. They have sacrificed too much for me and vise versa for my vanity and selfishness to get in the way. suck it up and be a man for them!
  2. money still rules the world, and im still out of a job, and if finding one means a little traveling, this was the perfect time to do that
  3. what better time then a deload week to take some time off for what else needs to be done. no doubt a blessing in disguise
    I guess that little bit of obsessive personality disorder showed through there. This last week just reinforced the idea that sometimes life is going to get in the way, and that there are some things that are more important that simply picking up weight. I like to think that despite the battle going on in my head about the whole situation, I handled it appropriately. now im really done venting:

8.2 was my next opportunity to get in a gym. Deload back day

Foam roll
Scapular retraction, trap activation
Gary rose

Hip flexor stretch
Glute activation

Dynamic warm up

Ab wheel
w/
KB sit up
w/
Rocky ab-leg drop
BW x 10 / 35 x 5e / BW x 4
3 sets

  • the “rocky ab-leg drop”: lying on the floor and keeping my legs straight I lift my legs and then hips into the air, and instead of lowering my hips and then my legs to the floor, I (as slow as possible), lower both my hips and (straight)legs to the floor. Humbling exercise

Pull ups
BW x 10
BW x 10
+10 x 10
+20 x 10

  • between sets: band pull aparts x 8

Deadlifts
135 x 5
225 x 5
315 x 5
365 x 5

1 arm row
100 x 10e
100 x 10e
100 x 10e

Face pulls
100 x 8
120 x 8
140 x 8

Kneeling lat pulldown
135 x 8
150 x 8
165 x 8

Hammer curls (same time)
50 x 10
55 x 10
60 x 10

Initially I had planned to do a little bit of SS cardio, BUT, I was lucky enough to go to the gym with my father and he was already done. I know better than to keep him waiting so we left.

Foam roll @ home

8.3
Deload chest day

Foam roll
Scapular retraction, trap activation
Gary Rose

Ab wheel
w/
Floor abs
BW x 10 / BW x 10
3 sets
*On the ab wheel, I paused just above the floor for a “one one-thousand”. Again, very humbling

Weighted Shoulder Complex dynamic warm up: 15lbs

Bench
bar x 5
95 x 5
135 x 5
225 x 5
275 x 5

  • it was nice to really work on my form, pause at the bottom and accelerate back up. I knew my body was starting to feel better because this was the first time I itched for more weight.
    ** of course, band pull-aparts between sets: 10

Dips

  • 95 x 8
  • 95 x 8
  • 95 x 8

Incline fly
55 x 8
60 x 8
65 x 8

Flat fly
70 x 8
75 x 8
80 x 8

Hindu pushups
BW x 10
BW x 10
BW x 10

Foam Roll

Again, I was lucky enough to go to the gym with my father, and I knew I was cutting it close time wise. Yet another day without cardio

8.6 Leg day
Thats right, I didn’t have another opportunity to even touch a weight until Friday. That doesn’t mean I wasn’t stretching and foam rolling when I could though.

Foam roll
Scapular retraction, trap activation
Gary rose

Hip flexor stretch
Glute activation
Dynamic warm up

Ab wheel
w/
Kneeling woodchop
w/
plank
BW x 10 / 50 x 10e / BW x 45
3 sets

Squat
Bar x 5
135 x 5
225 x 5
315 x 5
405 x 5
425 x 5
405 x 5

RDL
135 x 10
225 x 10
315 x 10
365 x 8
365 x 6

Lunge in place
135 x 6e
155 x 6e
185 x 5e
185 x 5e

Eccentric Leg curl
BW x 6
BW x 6
BW x 6
BW x 6

SB Reverse Hyper
BW x 15
BW x 15
BW x 15
BW x 15
*talk about back pump

Seated Calf raise
w/
Hip sled calf raise
90 x 5 / 180 x 10
90 x 5 / 180 x 10
90 x 5 / 180 x 10
90 x 5 / 180 x 10

I was cutting it close time wise with my father (again) so I took off as fast as my legs could carry me after that last set.

Foam roll at home

All my lifts felt great I just wish I had a little extra time to get in a few more things. Then again, I feel privledged to workout in the same gym as my father and that he is nice enough to bring me along. It also beats not having the opportunity to work out at all.

One more thing: when I had finally hobbled to the car my father turns to me and says “first leg day back in it huh?”
“yes sir” i replied.
“Lets go grab a pizza or two, hoo-ah?”
“Hoo-ah,” i replied.
“Your buying…”
“Yes sir,” I replied.

8.7 Shoulder day
Back on my familiar stomping grounds

Foam roll
Scapular retraction, trap activation
Gary rose

Incline sit ups
w/
Dragon flys
BW x 15 / BW x 12
3 sets

Weighted Dynamic shoulder complex: 15 lbs

DB shoulder press
85 x 5
95 x 5
105 x 5
115 x 3, 2(rp)
110 x 5

  • Between sets - band pull-aparts: 10 reps

Standing arnold press:
65 x 15
70 x 15
75 x 12

Machine Shoulder Press:
155 x 15
155 x 15
155 x 15
155 x 15

Dips
w/
Band pulldowns (3 bands)
BW x 20 / 3b x 15
BW x 20 / 3b x 15
BW x 20 / 3b x 15

Rope tricep pulldown
60 x 15
70 x 15
80 x 15

Laterals
55 x 10
55 x 10
55 x 10
55 x 10

Posterior raises
60 x 10
60 x 10
60 x 10
65 x 10

Scaption on incline bench
30 x 15
35 x 15
40 x 12
45 x 12

Face Pulls
w/
Kneeling lat pulldown
150 x 10 w/ 150 x 10
180 x 10 w/ 175 x 10
200 x 10 w/ 190 x 10

Banded external/internal rotation
3 sets 20 reps each
Banded rotation at 90
3 sets 15 reps each

Sword draws
2 sets 5 lbs 12 reps

Banana Time

Cardio: AT 15 minutes

Body feels great

8.8 Back day

Foam roll
Scapular retraction, trap activation
Gary rose

Hip flexor stretch
Glute activation

Kneeling woodchops
w/
Ab wheel rollouts w/ pause
50 x 12e w/ BW x 12
5 sets

Pull ups (pronated)
BW x 10
+10 x 10
+20 x 10

  • 32.5 x 10
  • 40 x 10
  • 40 x 10

Pull ups (neutral)

  • 32.5 x 8
  • 40 x 8
  • 40 x 8

Deadlift
135 x 5
225 x 10
315 x 5
405 x 5
425 x 5
425 x 3

  • i dont know what i was thinking on 225
  • band pull aparts between sets: 10 reps

Bent-over row
135 x 15
155 x 15
175 x 12
195 x 12

1 arm row
125 x 6e
125 x 8e
125 x 10e
125 x 12e
*with banded Y raises between sets: 12 reps

Kneeling lat pulldown
w/
Face pulls
165 x 15 / 170 x 15
180 x 15 / 180 x 15
195 x 12 / 200 x 12
195 x 12 / 200 x 12

Hammer curl (same time)
55 x 10
60 x 10
65 x 10
70 x 8

Banana Time

Cardio: AT 15 minutes

Foam Roll

Thats everything thus from the log book.