T Nation

My Training Log


#1

I have the intention of keeping a training log here... Possible a food log as well. First a little bit about me...

I am 5'9 - 5'10 In that area, every time I get measured its different. I weigh around 207 pounds (I seem to fluctuate between 205 and 208 for the past month and half). I weigh myself once a week. I am around 20% bodyfat, but that is more a guess. The person whom I had use the caliper things on me was far from a pro at it (it was there second time doing it). So my body fat # is probable off, but it gives me a rough starting point.

Some past history on why certain exercises will be so weak... I have had alot of knee problems in the past 10 years. I am now 27 (will be this sunday at least) and have had my right knee operated on 4 times. 2 ACL tares and 3 meniscus tares. My left knee has had 1 meniscus tare and 1 ACL tare. Needless to say I am a little paranoid when it comes to my legs and have lost ALOT of strength because of the surgeries and the paranoia.

On top of that I never learned to squat properly until this past year. When I was in high school I thought my football coachs new what they were talking about... I was wrong. (Thanks to a Dan John video I now feel like I squat correctly) So re-building my leg strength is a work in progress for me. Well now lets get onto the today's workout...

Today I was feeling REALLLLY unmotivated, but I forced myself to go to the gym... I am glad I did, because I feel LOADS better now. WOOHOOO!

Circuits: 5
Reps: 8
Load: Medium
rest: 45 - 60 s

Standing Military Presses--> 125lbs
Sitting Rows--> 140 lbs
DRDL --> 70 lbs (each hand)
Front Squats--> 125 lbs


#2

Todays workout with just some HIIT on a stepper.

88 seconds slow followed by 44 seconds fast. did this for 22 minutes.


#3

Workout Log 13 - MAY - 2009

Circuits: 4
Reps: 15
Load: Light

Good Mornings --> 115 lbs
Incline Dumbell Bench --> 55 lbs
Wood Choppers --> 75 lbs
Lunges --> Body Weight
Wide Grip PullDowns --> Stack + 25

Rest 60s

Ended after two circuits... Head was starting to feel like it was going to pound out of my skull, and I felt very weak / tired.

After reviewing my nutrition log (which I luckily kept that day) I saw the problem... I didn't eat enough.


#4

Workout Log 18 - MAY - 2009

Load: Heavy
Rest: 60s between each pairing

1A--> 1 armed Pull down --> Stack + 10 *
1B--> Front Squat --> 155

2A--> Romanian DeadLift --> 255
2B--> Flat Bench --> 225**

  • = I don't no what the weight of the stack is... It says it is 160lbs but I feel it is wrong... The equipment is from around 1975 (or so it seems). I wanted to do wide grip pull downs, but it is hard to get a weight heavy enough for that machine to actually be usefull...

** = I wanted to do decline dumbell bench, but I after getting to my work gym I realized that we don't actually have a decline bench there... Any suggestions for a substitution? We also don't have a pull-up bar or dip station...


#5

Workout Log 19 - MAY - 2009

Sets: 3
Reps: 16
Load: Light
Rest: 90s

1A) Push-Up with feet elevated ++
1B) Good Mornings --> 95 lbs ++

2A) Barbell Row w\ Palm up -->95 lbs ++
2B) Step-Ups (alternate legs each rep) 16 each leg --> Body weight... In Hindsite I did this wrong, think I was suppose to do 8 each leg. ++

I lift barefoot and there were other people in the gym (for the first time) and they were looking at me funny. Oh well, I like my barefoot lifting.

Oh yea ++ is just a marker for me... means to go up in weight.


#6

Workout Log 20 - MAY - 2009

Sets : 5
reps : 8
Load : Medium
Rest : 60s

1A) 1-arm pulldowns -> stack
1B) Lunges -> 30 lbs

2A) Push-jerk -> 115 lbs
2B) single legged deadlift --> 115

My form is horrendous in the single legged deadlift... I think I am going to up the weight next time and do two legged deadlifts until I get better balance / form.


#7

So I haven't updated in a few days, but here we go!!!

Workout Log 22 - MAY - 2009

Sets -> 6
Reps -> 3
Load -> Heavy
Rest -> 60s

1A) Lat Pull Down --> Stack +15
1B) Front Squat --> 185 lbs

2A) Dumbell RDL's --> 70 lbs (wasn't enough weight, will have to switch to using a bar)
2B) Flat Bench --> 225 lbs

Workout Log 23 - MAY - 2009

Sets --> 3
Reps --> 16
Load --> Light
Rest --> 90s

1A) Pushups --> For me Set 1 was feet inclined, set 2 was with a 45 lb plate on back set 3 was feet inclined
1B) Good Mornings --> 115 lbs

2A) Row w/ palms down --> 120 lbs
2B) Step - ups (alternating legs each rep) --> 25 lbs

Workout Log 26 - MAY - 2009

Sets --> 6
Reps --> 3
Load --> heavy
Rest --> 60s

1A) Chinups --> Body weight
1B) Front Squats --> 205 lbs

2A) RDLs --> 275 lbs
2B) Incline Dumbbell Bench --> 70 lbs (have to go higher, but dont have heavier dumbbells :confused: )


#8

Workout Log 27 - MAY - 2009

Sets --> 3
Reps --> 16
Load --> Light
Rest --> 90s

1A) Pushups --> Feet inclined and w/ sets 2 and 3 I had my hands holding 35 lb weights so I had a longer range of motion
1B) Good Mornings --> 115 lbs I will go up in weight next time

2A) Row w/ Palms up --> Set 1 was at 120 lbs. This i struggled with alot so i went down to 110 for the next two sets. I still struggled with this but was doable.
2B) Step Ups --> 25 lbs each hand. Alternating legs each rep


#9

Workout Log 28 - MAY - 2009

Sets -> 5
Reps -> 8
Rest -> 60s
Load -> Medium

1A) 1-Armed Pulldowns --> Stack
1B) Lunges --> 30 lbs

2A) Standing Shoulder Press --> 115 lbs
2B) Deadlift --> 185 lbs

I could of gone higher on the deadlift but I felt tired and it seemed like my form was having issues when I went higher. So proper form > heavier weight.


#10

Workout Log 01 - JUNE - 2009

I had every intentions of exercising yesterday... I just never made it to the gym. It is okay though, instead I go a workout helping my father. I loaded a cart with 56 cement thingys (a great core workout, alot of trunk twisting in a squatting position). Then I moved the cart, which had a broken wheel... So it was sort of like a partial sled pull. This by the way is GREAT for leg / core strength,

Then helped him (father) load the truck. Now the actual putting down of the cement blocks, he did that. I was more or less just there to help move stuff. ANYWAY, onto today's workout!

I started with the a complex of the following excercises done for 4 sets at 12 reps with 95 pounds...

Clean --> Front Squat --> Push Press

After those 4 sets I went into:

3 sets, 12 reps
Dumbell Pull overs --> 50 lbs I will have to increase this weight next time

2 sets of 12 reps of the following exercises. These were done 1 after the other with no rest between exercises. about a 60 second rest between sets

A1) Lateral Raises --> 15 Lbs
A2) Front Raises --> 15 Lbs
A3) Overhead dumbell press --> 30 lbs

I finished off the workout with pushups until failure. I didn't really count I just did them until I couldn't do anymore.


#11

After thinking about that workout I did today a little. I think I should do the complex of Clean --> Front Squat --> Push press for 8 to 10 and not 12. Maybe go a little heavier in weight. It seemed my form went go bad about that point. The weight didn't feel heavy, but my cardio is the suck.


#12

Workout Log 02 - JUNE - 2009
Todays workout...

Core Training:
Sets = 4
Reps = 8 (unless otherwise noted)

Incline Twists --> 25 lbs
Weighted Crunchs --> 25 lbs
Dragon Flags --> BW (which is all you need) only managed 4 reps each set
Plank --> 25 seconds

Also did 30 mins of cardio at a moderate pace.


#13

Workout Log 04 - JUNE - 2009

Hang Clean ->Sets: 4 Reps: 10 to 12 --> 115 lbs
DB Deadlift --> Sets: 3 Reps: 8 --> 70 lbs (Need more weight next time)
Lunges --> Sets: 3 Reps: 14 --> 20 lbs (each hand)
4A) Bench --> Sets : 4 Reps: 6 --> 205 lbs
4B) Calf Raises--> Sets : 4 Reps: 8-10 --> 30 lbs

Finisher --> Body weight Squats


#14

this is actually a really good idea stick to 8 reps.

I've looked over the past log entries and I must say its lookin very nice so far!

impressed

Rocky


#15

05 - JUNE - 2009

Core day!!!
Wheel Roll outs x 5
V-Ups x 15
Russian Twists x 10 (per side) w\ 10 lb medicine ball
back Extensions (last set had a 25 lb plate)
High rep chinnies

Did this circuit for 4 sets.

Then did 15 mins Steady State cardio on an ellipticle.
Followed by 10 mins HIIT on a stepper (2 mins slow 1 fast)
Lastly 5 mins on a Treadmill at 3.5 MPH and 4 Degrees incline.

08 - JUNE - 2009

complex 1
Sets = 4
Reps = 8
Weight - 115 lbs

1)Clean --> Front Squat --> Push Press

2) Dumbell pullovers --> 3 sets --> 10 reps --> 60 lbs

Two circuits of the following...

3A) Lateral Raises --> 20 lbs
3B) Front Raises --> 20 lbs
3C) Overhead Dumberll Press --> 40 lbs

Finished with Feet inclined pushups... AMRAP


#16

09 - JUNE - 2009

Core Workout --> Sets = 3
Negative Flags --> 5 reps
Deadlift Twist --> 6 reps per side --> 60 lbs
Hyper Extentions --> 15 reps
Dumbell Twists --> 8 reps per sode --> 30 lbs

Cardio

10 mins Steady State / 20 mins HIIT

For the HIIT I did 120 seconds slow followed by 40 seconds fast for most of it. Towards the end I had to change it up to get and did a few rounds of 80 120 slow 80 fast 80 slow 40 fast...

10 - JUNE - 2009
28 minutes cardio. Did the "Fat Loss" program on the ellipticle

11 - JUNE - 2009

1) Hang Clean --> Sets = 4 Reps = 8 --> 135 lbs
2) Deadlift --> Sets = 3 Reps = 8 --> 225 lbs
3) Bulgarian Split Squat --> sets = 3 Reps = 8 --> 95 lbs

Notes from workout (11 - JUNE workout)
1) Last set of cleans my grip went after 6 reps. My forearms were on files... Should make for an interesting rest of workout.
2) Deadlifts were MUCH harder with a toasted grip... Forearms are dead
3) Bulgarian Split squats are a killer... My legs feel exhausted. Good stuff
4) Ran out of time and have to get back to work. didn't complete workout because of this. Tomorrow I will have to work Chest, Bi's, Tri's, Calves. Todays workout was just to have Chest and calves in it, but might as well add the Tri's and Bi's...


#17

12 - JUNE - 2009

Flat Bench --> 4 sets 6 Reps --> 205 lbs (sets 1 - 3) 215 lbs (set 4)
Incline Dumbell Bench --> 3 sets 8 reps --> 70 lbs
Tricept Bench --> 3 sets 8 reps --> 135lbs
Bicept Curl --> 3 sets 8 reps --> 30 lbs (dumbells)

Yes I have weak biceps... I have never liked working biceps so I rarely do it.

15 - JUNE - 2009

Complex:
Sets = 4
Reps = 8
Weight = 135

1) Clean --> Front Squat --> Push Press

2) Dumbell Pull overs --> 3 sets 10 reps --> 70 lbs

3) Complex
sets= 2
reps = 8
weight = 20 (for 3a and 3b) 40 (for 3c)
A) Lateral Raises
B) Front Raises
C) Overhead Dumbell press


#18

18 - JUNE - 2009

1) Hang Clean --> 4 Sets --> 8 reps --> 155 lbs
2) Deadlift --> 5 sets --> 3 reps --> 275
3) Bulgarian Split Squats --> 2 Sets --> 8 Reps --> 95 lbs

Notes:
1) 3rd set of cleans only got 6 before it felt like my form was going bad... I moved the weight down to 135 for the last set. My forearms were also on fire.
2) Only did 6 on the last set of cleans... My form was fine, but my grip was giving out.
3) I definitely need to work on my grip strength and endurance

24 - JUNE - 2009

I needed a change in workout, felt tired and unexcited about the workout I have been doing. I also feel like I am getting sick, though I am hoping a hard workout will cure me of that. ANYWHO....

1A) Bench --> 6 sets --> 3 reps --> 225* (see notes on weight change)
1B) Back Squat --> 6 sets --> 3 reps --> 225* (see notes on weight change)

2A)Standing BB row --> 4 sets --> 6 reps --> 135 lbs
2B) Good Mornings --> 4 sets --> 6 reps --> 135 lbs

3A) 1-arm lat pull downs --> 2 sets --> 10 reps --> Unknown... The machine said 160 but I doubt it was that much
3B) Feet incline pushups --> 2 sets --> AMRAP

NOTES:

1) Did a warmup set of squat and bench at 135 lbs
2) Did my first set of squat and bench for 6 reps at 205 lbs... Had a mental error of what workout I was doing.
3) At the 4th set of squat and bench I adjusted the weight. Bench went to 235 whie Squat went to 275. I think I am going low enough on the squat, but I will have to work on my hip flexibility and video myself doing the squat to get input from others and so I can see it.
4) Last set of bench I put the weight back down to 225... Lack of a spotter and I was questioning whether I would be able to get it for a set of 3 again...