Moffman Training Log, 5ft7 168lb

Training Logs
21

Friday March 27, 2009
Todays work out was pretty tough, I got a few more reps on squat. Did overhand grip on pull ups instead of the neutral that I have been using. Also changed the order of things around a little, put Bent Over Row into my circuit, so I can now focus on OH Press strength a little more.

Overhand Grip BW Pull Up:
8,5,5,5,5,5,4,3

Back Squat:
135x10
205x10
225x9
225x8
225x7
225x7
225x4

OH Press:
97x8
97x6
97x5
97x4
97x3

Quick 3 Exercise Circuit

Leg Curl:
70x10
70x6
70x5

Bent Over Row:
103x10
103x7
103x7
(used straight bar instead of curl bar, was different)

Standing EZ Bar Curls:
62x8
62x6
62x5

I was pretty tired after this…but I’m seeing results from my efforts. I started the year off at 173 pounds, and was fairly weak in comparison to my current strength and capacity…now about 164, maybe 163 this week, and I believe I’ve gained some lean mass despite the low calorie diet that I’ve been on.

I still cant see my abs, which is where I would like to get. Its been about a month since I started this log, and about 3 months since I started training consistently. Made some good prgress, was a good first Quarter to 2009.

22

Saturday March 28, 2009
Friday Night I went out watched NCAA BBall, Drank 4 Beers. I rested Saturday during the Day on Saturday, but went out and had another 4 beers Saturday night.

Sunday March 29, 2009
Had dinner with the family. Did a light 15 min jog in my neighborhood. I haven’t been doing any cardio, and I found that my lower back was not used to it. I got very tight going up a hill. I think I will be trying to mix a little more running into what I’ve been doing on my non lifting days, plus the weather is getting nice around here so I need to get outside more.

1.3 Mile Run

Monday March 30, 2009
Back to Lifting this day. My lower back felt better today than it has in previous days. I think the two days off helped it recover a bit more and the run yesterday where it tightened up may have helped some as well.

Bench Press:
135x10
175x10
175x8
175x6
175x5
175x5
175x5

Deadlifts:
153x10
178x10
178x10
203x10
203x10
228x5
228x5
228x5
Grip was slowly coming lose on the 228 sets.

Dips(Bodyweight):
14,10,9,8

Quick 3 exercise Circuit:

Leg Extensions:
85x20
85x20
85x20

Upright Row:
62x10
62x10
62x9

Push Ups:
10,10,12

Nutrition:
Totals
Calories 1,954
Fats 79.0g
Carbs 116.1g (33g Fiber)
Protein 196.2g

23

March 31, 2009 Tuesday
Ran 1.3 miles fairly slowly and did a few sprints toward the end.

Didn’t count calories. Drank 2 beers. Ate very clean, and I kept cals pretty low I feel like.

April 1, 2009
Today I my friends Derek, Woge, and Garrett came by for steak and french fries. I did not make enough time for an entire workout, so I just did the major lifts I was schedule to do today.

Standard Grip Pull Up:
10,8,4,5,4,4,3,4,5

I took some extra rest before the last two sets.

Back Squat:
135x10
205x8
225x9
225x8
225x7
225x6
225x5
225x4

Low back felt a little stronger on the squats, but I did lean forward on a few reps and put some extra strain on it. I feel I’m getting better with form, though slowly.

24

I think losing weight at this point is counterproductive.

You don’t have a lot of muscle to begin with, so in order to get “lean” like you want, you’ll have to end up around 145 lbs or so, which is just absurd.

Advice? Bulk, with lots of good food and hit the weights hard. Put on some muscle and that will give the illusion of less body fat.

I was pretty close to where you are last year
5’8 167 lbs 18% body fat.
You can see my progress in my profile, though I don’t have a current pic.

25

Thanks for commenting, and dude you did grow a lot between Feb and August of 08, 23 pounds makes a big difference. I hear what you are saying about losing weight, but my plan is keep up with the dieting a little longer, though I have no plans to get down to 145.

March was a pretty good month for me, going to see how much more fat loss I can accomplish in April and then reassess. I kind of had 160 in my mind as the weight that I was shooting to diet down to. I feel like I can get there in April. It would be nice to hit that goal and then start bulking.

26

[quote]moffman wrote:
Thinking of starting to take creatine…would it get in the way of fat loss at all?[/quote]

When I started taking creating a put on a couple pounds of water weight. My lifts also went up. It won’t hurt fat loss, but your scale weight might bump up.

It is probably a good idea, seeing as it is cheap, the extra weight will help your leverages/strength, and you can get more productive workouts in which will help prevent muscle loss.

27

April 2, 2009:

Ran 1.3 miles, with some sprints mixed in. Diet was good, but had a few beers at Dereks party. Didn’t count calories.

April 3, 2009:

Didn’t have a hangover today so I must have done a pretty good job of rehydrating. Didnt have that many beers but I definitely had a buzz. Some hot chicks at the party. Friend of mine lifted with today, so I was a little off from my normal pace and routine, but a decent day all in all.

Incline Bench:
135x10
155x10
155x7
155x5
155x4
155x4
(first time I’ve done incline since I started training consistently)

Deadlift:
153x10
203x10
223x8
243x6
263x4
313x1(this was pretty damn heavy to me)

Dips:
16,10,8

Up Right Rows:
62x10
62x10
62x8,3(paused before the last 3)

Quick Superset of Leg Extensions and Push Ups:
Leg Ext:
85x20
85x20
8517

Push Ups:
14,13,12

No Calorie counting today but haven’t had any garbage. Just some shakes, olive oil, mixed nuts, fish oil, and hibachi chicken and vegetables so far.

28

April 4, 2009
Ran 1.3 miles with some sprints at the end.

April 5, 2009
Ran 1.3 miles with some sprints at the end.

April 6, 2009

Today I played a round of Disc Golf at Reedy Creek park, shot even. Was a good day, did a little running while playing. Lifted weights before the NCAA championship game. Drank 1 beer during the game. Pretty good day overall.

Standard Grip Bodyweight Pull Up:
7,7,7,5,5,5,4,3

Back Squat:
135x10
205x10
225x9
225x8
225x7
225x6
225x5

I didn’t really do more reps today but I still feel some progress on my squat. I didn’t lean foward much on these. Low back felt good afterward.

Bent Over Row:
103x12
103x10
103x10
103x8

Quick 3 Exercise Circuit:

Leg Curl:
70x10
70x7
70x7

Over Head Press:
82x10
82x10
82x9

Standing EZ Bar Curls:
62x10
62x10
62x9

Totals(minus the one beer)
Calories 1,893
Fats 87.6g
Carbs 122.7g (34g Fiber)
Protein 160.4g

29

April 7, 2009
Off Day, ate pretty good except for final meal of the day, had some mexican. Still doubt I went over 2500 calories on the day. No alcohol.

April 8, 2009
Went to bar tonight after lifting…drank a few beers…now typing this up. Was drinking from pitchers so not sure how many beers I had, maybe 4…Coors Light. Had a good lifting session today I would say, used 185 on bench instead of 175. Deads were going up pretty smooth.

Bench Press:
135x10
185x8
185x5
185x4
185x4
185x4
185x3
185x3

Deadlifts:
153x10
203x10
223x10
223x8
223x8
223x7
223x8

Dips (Bodyweight):
15,12,9,7,6

Quick 3 Exercise Circuit…

Leg Extensions
85x20
85x20
85x19

Upright Rows:
62x10
62x9
62x10

Push Ups:
8,8,9
(Did push ups on my power towers elevated grips, I like these.)

30

April 9, 2009
Played disc golf at Reedy Creek. The baskets are at their long positions now that its spring. Shot a +3 or 4 cant remember now. Some good NEPA.

April 10, 2009
Was lazy about getting this work out in. Kept putting it off to father along in my day. Finally got in the garage and got it done. Video taped a set of squats today to look at my form a bit. Really needed to get todays workout in, been at Boardwalks the last two nights…had about 4 beers each night. Other than the beer I’ve been very good with the diet…haven’t been counting calories but figure I’m around 1800-2000 max.

Neutral Grip Pull Up:
10,8,6,5,5,4,4,4,4

Back Squat:
135x10
205x10
225x9
225x9
225x8 (taped this set)
225x7
225x6

Bent Over Row:
103x10
103x10
103x9
103x6

Quick 3 Exercise Circuit:

Leg Curls:
70x9
70x9
70x7

Over Head Press:
82x10
82x10
82x8

Curls:
62x10
62x10
62x8

Was sweating pretty hard by the end. URL for my squat set mentioned above is below if anyone cares to have a look.

31

April 11, 2009
Jogged 1 mile, walked 1 mile. Did some ab stuff, plank and crunches and a few other things. Enough to feel it the next day. Went to Wine Vault, drank beer. Alcohol didnt set well on top of the meatball sub I ate.

Arpil 12, 2009
Easter with the family…no exercise to speak of really.

April 13, 2009
Got todays workout in a little earlier on in the day that I have been doing. This is good.

Bench Press:
135x10
185x8
185x6
185x5
185x5
185x4
185x4
185x4

Deadlifts:
153x10
203x10
223x9
223x8
223x6
223x3 (Grip wasn’t right)
223x6
223x6
223x6

Grip was giving me a little trouble on most o these sets. Still got a good many reps in though.

Dips:
15,15,10,10,7

Quick 3 Exercise Circuit:

Leg Extension:
85x20
85x20
85x20

Up-Right Rows:
62x10
62x10
62x10

Elevated Grip Push Up:
10,10,12

Pretty good workout all together. Chest seemed to have improved some, bench, dips and push ups all seemed a tad easier. Deads left me feeling like it was a step back because of my grip, but I still got in the reps that I needed to even if I did have to do more sets.

32

April 14, 2009
Covered 2 miles mixing sprints and walking.

April 15, 2009
Sprints I did yesterday seem to have made my quads feel tired today. Focused a little less on my squat due to this and to just change things up a bit.

Pull Up:
10,6,5,4,5,5,5,5,4

Back Squat:
135x10
185x10
205x10
225x10
245x4

Over Head Press:
117x3
102x6
102x6
102x5
102x5

Quick 3 Exercise Circuit:

Leg Curls:
70x9
70x8
70x7

Bent Over Row:
103x10
103x10
103x8

Standing EZ Bar Curls:
62x10
62x7
62x5

April 16, 2009
Played Round of Disc Golf, took about an hour of walking and jogging and throwing.

33

April 17, 2009
1.3 mile walk with Uma. Also played a round of golf at the local Par 3. Made 2 birds and one was about a 30ft putt for birdie…felt awesome watching that drop.

Workout today was quicker than usual today, I never really take super long rest, but I could tell that I was going a quicker pace today. I focused on exploding up on my deadlifts; especially on the lighter weight sets, completing the 10 rep sets as fast as I could. Overall the session was about 10 minutes shorter than usual.

Bench:
135x10
185x7
185x5
185x5
185x4
185x4
185x4
185x4
185x3

Not as good as last time, same reps but 1 more set.

Deadlifts:
153x10
173x10
203x10
223x10
243x6
263x3

Dips:
15,13,8,6,5

Quick 3 Exercise Circuit:

Leg Extension:
85x20
85x20
85x17

Up-Right Row:
62x10
62x10
62x10

Elevated Grip Push Ups:
7,8,8

34

April 18, 2009
Did some sprints up and down my road, then off to Wine Vault this afternoon.

April 19, 2009
Recovered from wine vault all day. Did not eat enough yesterday to go along with the beer. Had big breakfast of and egg omelet with cheese, turkey and onions. Along with a few tomatoes and a big portion of broccoli. Kept that down for about an hour and a half before hurling.

April 20, 2009
Felt like a bitch in the garage, think my body is still recovering from Wine Vault a tad. Still I got a decent workout, just didnt feel quite as strong as I hoped to feel.

Pull Up:
10,7,5,6,5,5,5,5,5

Back Squat:
135x10
205x10
225x8
225x8
225x7
225x6
225x5

Super Set of OH Press and Curls:

Over Head Press:
102x7
102x6
102x5

Standing EZ Bar Curls:
82x5
82x4
82x3

Later in the day I did some ab work, some planks, crunches, v ups. Also did some push ups for the fun of it.

35

April 21, 2009
Walked about 5 miles to get to the Jimmy Buffett concert, but then I drank about 4 mini bottles of liquor and had a large beer. Not too mention the 2 cheeseburgers I ate in the parking lot. As I’m writing this I dont feel as though I will wake up with a hangover, should be able to do my Bench and Desds workout just fine tomorrow. Fun Concert.

36

April 22, 2009
Was lazy and didn’t get my work out in, didnt really do anything much productive this day except meet someone who I went to HS with for dinner at Azteca. Unfortunately she didnt look as hot in person as she did in her internet photos… :frowning:

April 23, 2009
Got my shit together and pushed through and entire workout.

Bench Press:
135x10
185x8
185x6
185x4
185x4
185x4
185x4
185x5(dont know where the extra juice came from on this set)
185x3

Deadlifts:
153x10
203x10
223x10
223x8
223x6
223x4
223x6
223x5
Grip with my left hand is always my issue on these, I need hooks.

Dips:
15,13,11,8,7

Quick 3 Exercise Circuit:

Leg Extensions:
85x20
85x20
85x16

Up-Right Row:
62x10
62x10
62x10

Elevated Grip Push Up:
9,9,9

was sweating at the end of this and feeling it.

37

April 24, 2009
Walked a few miles going back and forth from the Dave Matthews Concert. There were no tickets left when I got there, and people were paying crazy amounts for scalped tickets. I wasn’t going to do that so instead I drank my vodka from a water bottle and chased it with OJ. Went to a pool party at the Apts. next door to the amphitheater…pretty good time.

April 25, 2009
No hangover today, got my workout in after hanging with Leslie most of the day smoking the good stuff. Got the workout in before I went out to Boardwalks. Decided to do something different. Saw the thruster movement in the Cross Fit article this week so i decided to give it a try.

Thrusters:
103x8
103x7
103x7
103x6
103x6

Superset of Pull Up and Bench Press:

Neutral Grip Pull up:
9,8,5,4,4

Bench Press:
135x10
135x10
135x10
135x7
135x7

Curls:
62x8

At this point I was pretty tired and my arms were lit up…thrusters were fatiguing the tri’s and so by the time I was doing chest I felt pretty weak, along with the chest still being a tad sore from thursdays workout.

38

April 26, 2009
Went to Moms for dinner, did a few push ups, but most of the rest of the afternoon I was doing homework. Wrist were a little sore from those thrusters, figure they might take some getting used to,

April 27, 2009
Played a round of disc golf, some pretty good NEPA there.

Waited til it got dark to lift so the garage was cooled down pretty well. Wanted to do something different today, so I mixed in some stuff I read in the article of the day. I tried to up my intensity with shorter rest and some of the triple rest pause sets to failure with some extra weight on the bar.

Bench: (Didnt time rest but I was only taking the time it took to get up and write down the set in my log book as rest)
135x10
185x6
185x5
185x3
185x1,1
185x1,1
185x1,1

Deadlifts:
153x10
253x5,2,1 Triple Rest Pause Set
253x5,3,1 TRP

Incline Dumb Bell Flies:
40x7
40x6
40x6

Leg Extensions:
105x12
105x10
105x10,4 Rest Pause Set

Underhand Bent Over Row:
103x10
123x6,4,2 TRP
123x6,+ 3 slow negatives

I havent been counting calories lately, been keeping it clean though, my weight this past Sunday was 164. I haven’t been losing weight for a while now, I was at 163 a month ago. I’m pretty sure that this is due to the fact that I have put on some muscle and lost some fat. April is almost over so I need to come up with a plan for May and some goals.

39

Arpil 30, 2009
Had two days off, but tried to be pretty active and eat well on those two days.

Worked out with Jay today, so thing were a little different.

Bench:
135x10
205x2
235x1
245x0
185x6
185x5
185x5
185x5

Got my max up 10 pounds since last time I tried so thats good news. 245 didnt feel like it was going anywhere…got stuck about 2 inches off my chest

Squat:
135x10
205x10
225x9
255x3
255x3

Thrusters:
103x9
103x8
103x8

Pull Up(Neutral Grip+15 pounds):
9
6
4
2+(3) slow negatives

Leg Extensions:
85x20
85x18
85x15

Incline DB Flies:
40x6
40x5
40x4

Standing EZ Bar Curl:
62x8
62x8
62x7

40

May 2 2008
Bench Press:
185x9
185x6

Thrusters:
103x8

Deads:
203x10

Pull Up:
10,6

Party going on for Linzy’s birthday at my house. Had to make the workout short and sweet. Drank like 4 beers.

May 4, 2008
Bench Press:
135x10
185x7,3,3 triple rest pause
185x3

Weighted Pull Up:
20x6,4,2,(1)neg

Deadlift:
253x6,4,3,1 Quad Rest Pause

Standing EZ Bar Curl:
82x6,3,3
82x4,(1)neg

Leg Extensions:
85x20

This definitely had more more sore than I have been in a while. I’m liking the change to fewer sets, with more intensity. Rest Pause is my new favorite thing.