Never Done

Training Logs
21

2/28/11 Training

I. 5 min Rowing

A. ME Bench - 135x10, 185x10, 225x5, 245x3, 275x1, 295/Fail, 295/Fail, 285x1

B. Power Clean - 135x5, 165x5, 185x3, 195x3, 225x1, 245/Fail, 135x10

C1. DB Incline Bench - 55x6, 70x6, 80x7, 80x8, 80x8

C2. Dragon Flags (slow decline) - 15, 10, 5

C3. Seated Calf Raise (45 lb plate) - 20, 25, 30

D1. BW Dips - 15, 25, 20

D2. Russian Twist - 60-80 x 3

In between D1/D2 did about 20 TGUs and 30 Plyo Pushups

Notes: Hit some bench prs today. I missed 295 by a hair twice in a row - just couldn’t get past that sticking point at the bottom. 275 and 285 flew up. Depending on how the back is feeling, tomorrow will either be deadlift or squat.

22

3/1/11 Nutrition

Lot of OT this week so I’m probably not gonna get into the gym until Saturday. I’ll start posting nutrition and a progress pic as I start to lean out a little for summer.

Protein/Carbs/Fat
294/100/115
Total Cal: 2611

23

3/2/11 Training

I. 5 min rowing

A. ME Deadlift - 135x8, 225x5, 315x3 355x1, 385x1, 405x1 (20lb PR), 425/FAIL

B. 1-arm DB Snatch - wrm) 45, 60, 80 wrk) 85x7, 90x6, 95x5

C1. DB Row - 120x8, 120x8, 100x20

C2. V-Up - 15, 15, 15

C3. Box Jump w/ Weight - 35x8, 50x6, 50x6

D1. Pullup - 12, 10, 10

D2. Pallof Press - 100x8, 100x8, 100x8

Notes: Pretty drained from a 10 hour work day when I got to the gym so I decided to switch my max test from squats to deadlif. Hit a 20lb PR finally bringing me to 4 plates. I think I’m strong enough to go higher but my form really breaks down with the heavy stuff. That’s something I’m going to be focusing on starting right meow. Pullups have been pissing me off lately - just a month ago I was banging out 20 in a row and now I can’t go over 12. Although gaining 5-7 lbs probably didnt help that… Nice segue to:

Nutrition:
285/179/77 24g Fiber
Total Cal: 2549

24

3/3/11 Training

I. 5 min 6/0 jog

A. ME Squat - 95x10, 135x10, 225x6, 275x1, 305x1, 315x1, 325x1 (10lb PR), 335/FAIL, 225x8/DS 135x10

B. SLDL/RDL - 135x8 SLDL, 225x5 SLDL, 275x8 SLDL, 315x5 RDL, 315x5 SLDL, 275x8 RDL/DS 225x6 RDL

C. Leg Press - 3pps x 8, 4pps x 8, 5 pps x 6, 5pps x 6/DS 4pps x 5/DS 3pps x 6

D. DB Swing - 50x8, 65x8, 75x8, 80x8/DS 65x10/DS 50x10

Notes: Left work for a little to get a quick sess in, which took about 45 min. Hit a squat PR, everything was fast paced, dropsetted every last set - really enjoyed the workout structure. After this week, I’m gonna reevaluate my training routine, especially with the decreased cals. Any program recs for getting stronger on fewer cals? I’m liking the ME format, might try 5/3/1 or Westside…

Nutrition:
280/151/107 28g Fiber
Total Cal: 2687

25

3/4/11 Training

I. DB mini complex

A. Military Press - 45x10, 95x8, 135x5, 155x3, 175x1 (+10lb PR), 185x1 (+20lb PR), 165x2, 155x4/DS 135x3

B1. Lateral Raise - 25x8, 30x6, 30x5/DS 25x3, 25x8

B2. Farmers Walk 100lb DBs - 60 yards x 3

C1. 1-arm DB Press - 60x7, 60x8, 65x5

C2. BB Shrug - 315x12, 365x10, 405x8

D1. Turkish Get Up - 40lb KB x 5/side, 30, 30

D2. 1 min Battle Ropes

D3. Swiss Ball Crunches x30-50 - random style

D4. Front Plate Raise - 45lb x 8

D5. Med Ball Slam x5/side

Notes: Last day of PR week. All in all I was pretty happy with the results although the numbers did remind me that I’m still relatively weak for my size. As I said before, I really have to focus on keeping my form tight with the heavier lifts. Did three rounds of the D1-5 giant set, which was kinda like an extract except I rested about 90s in between sets. New PRs:

DL - 405 (+20)
Squat - 325 (+10)
Bench - 285 (+20)
Military - 185 (+20)
Power Clean - 225

Nutrition:
275/201/87 29g Fiber
Total Cals: 2687

26

3/5/11 Training

Just some metcon screwing around today after coming off my max days…

Foam Roll

5 min 6/0 Jog

4 min 1000m Row

4 rounds of:
BB Complex 95lbs x 6-8 reps (Deadlift, Hang Clean, Front Squat, Military, Back Squat, Good Morning)
Leg Press Calf Raise - 2pps, 4pps, 6pps, 6pps

3 rounds of:
1-leg Calf Machine 150x10/leg
30s Sprint on Elliptical
Hanging Leg Raise x15

30 min Basketball

Stretching

PM: 30 min light tennis

Nutrition:
257/83/90 14g Fiber
Total Cals: 2170 + 450 (3 coronas) = 2620

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3/6/11 Nutrition
233/34/131
Total Cals: 2247

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3/7/11 Training

So I went into the gym ready to start 5/3/1. As I was working out the numbers, though, I started thinking that I really want to try some higher volume heavy stuff (inspired in part by reading ashylarry’s log and getting jealous of his fast progress). So I decided to work up to a couple heavy triples for my pathetic squat and go from there…

10 min foam rolling

A. Squat - 115x5, 145x5, 185x3, 225x3, 245x1, 265x3, 275x3, 285x2, 275x3, 225x10

B. Power Clean - 135x3, 165x3, 185x5, 185x5, 195x5

C. Good Morning - 95x7, 135x6, 155x4, 185x8, 185x8, 205x6

D1. Leg Press - 3pps x6, 4pps x8, 4pps x8

D2. Russian Twist on the Floor - 100, 100

E1. 1-leg Back Extension - BW x 8/leg, BW x 8/leg, BW x 8/leg

E2. Plank - 60s, 60s, 60s

Nutrition:
291/268/85 37g Fiber
Total Cals: 3001

Notes: Not my best day but I was mainly focusing on form. I felt the Squats and GMs in my hams/glutes more than ever before. Tomorrow I’m going to create a workout template for the coming months. I can already tell you it’s gonna be westside-esque, hitting PRs on a weekly basis. Stay tuned.

E

29

3/8/11 Training

Didn’t get time to plan a workout routine so I did another ME + assistance type workout…

10 min foam rolling

5 min jog on 6.0

A. Incline Bench - 135x6, 165x6, 190x3, 225x2, 225x3, 225x3, 205x6

B. DB Flat Bench - 45x8, 60x6, 75x8, 85x8, 95x7, 100x5

C. Arnold Press - 30x8, 50x5, 55x8, 55x8, 60x6

D1. Pushups - BWx25, BWx25

D2. Woodchop - 100x20, 100x20

E1. DB Bicep Curl - 40x8, 50x8, 55x5

E2. Bridge + Flutter Kick - 45s, 45s, 45s

Notes: I thought I was stronger on the incline… turns out I wasn’t. First set of 225 - lost my breath and got dizzy. Decided to recover, try again with a couple more triples and move on. I’ll have to recheck my old notebooks to see what my max was cuz I clearly overestimated.

Nutrition
291/159/102 26g Fiber
Total Cals: 2710

30

3/9/11 Training

10 min foam roll

A. Hang Snatch - 45x5, 95x5, 95x5, 115x5, 135x5, 135x5

B. Chinups - BWx10, BWx10, +25x8, +45x6, +70x5, +90x3, +105x1 (+5lb PR), +75x5, BWx11

C. Dead Stop DB Rows - 50x6, 75x10, 90x10, 105x10, 120x10, 120x10

D. HS High Pull - 2pps x10, 2pps+25 x6, 3pps x4.5, 2pps x9/DS 1pps x6

E. CG Seated Row - 200x6, 200x6

F1. Rope Triceps Pushdown - 150x8 (bar), 150x6 (rope), 130x8 (rope)

F2. Pulldown Abs - 150x15 (back supported), 90x17 (no support), 100x15 (no support)

2000m Row - 500m in 1:50, 500m in 1:55, 500m in 1:49, 500m in 1:50 (60s in between)

Stretchhh

Notes: Playing around with some different volumes. Went easy on the snatches cuz my shoulders were pretty sore from the other day. For the first set of pulldown abs, I had my back against the machine for support… took it off for the next two sets and felt the exercise much better.

Nutrition
283/162/98 19g Fiber
Total Cals: 2644

31

3/10/11 Nutrition
301/47/112 18g Fiber
Total Cals: 2400

32

3/11/11 Training

10 min foam rolling

1000m row in 4 min

DL - 135x10, 225x5, 275x5, 315x3, 365x3, 365x3, 365x3, 385x1, 315x8

Jump Squat - 45x8, 95x5, 135x7, 135x8, 135x8, 95x10

Lying Leg Curl (1-leg eccentric) - 50x8, 80x8, 100x8, 110x8, 120x8

Walking Lunge - 40x10 steps, 50x16, 50x16, 50x16
SS with
Seated Calf Raise - 135x8, 135x8, 135x10, 135x13

1-leg Hip Raise - 8, 10, 10
SS with
V-Up Situp - 15, 15, 15

Standing Calf Raise - 20, 20, 20
SS with
Suspended Dragon Flag + Hanging Knee Raise - 2+7, 2+7, 2+10

Stretch

Notes: Tired today - every set of DLs felt like a max effort lift. Really grinded that 385 out.

Nutrition:
cheat meal after workout to carb up - rough numbers…
250/450/120
Total Cals: about 4000

33

3/12/11 Nutrition
271/63/100
Total Cals: 2236

34

3/13/11 Training
30 min basketball shootaround / 30 min game

Nutrition
250/69/116 21g Fiber
Total Cals: 2320

35

Was having trouble choosing between a Westside program or 5/3/1…figured just man up, lift heavy weights and my numbers will get better. So I’m doing 5/3/1 with some singles (a la Wendler’s Reloaded article) and a day of olys. Training and nutrition will look like this:

Mon: Squat, High Carb
Tues: Bench, Med Carb
Wed: Metcon, Low Carb
Thurs: Deadlift, Med Carb
Fri: Military, Med Carb
Sat: Oly Lifts + Metcon/Sports, Med Carb
Sun: Off or Light Jogging, Low Carb

I’m going to have to play around with the volume of assistance exercises because I’m already doing a lot. Going to keep cals around 3000-3500 on High days, 2750-3000 on Med days and <2500 on Low days. Any suggestions or input would be greatly appreciated

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3/14/11 Training 5/3/1 Cycle 1 Week 1

Squat day - Actual Max: 325, 5/3/1 Max: 292.5

10 min foam rolling

3 min jogging (elliptical)… I hate the elliptical

Squat - wrm) 135x5, 155x5, 185x3, 225x2
235x3
250x3
265x8
295x1
315x1
315x1

RDL
135x8
185x8
225x8
275x8
285x7 (Grip)
285x6 (Grip)

Bulgarian Split Squat
30x5/side
50x6
60x6
70x6
75x6

1-leg Calf Machine SS w/ Reverse Crunch
100x8/20
125x8/15
125x8/10

DB Swing
60x10
65x10
75x8

Stretch

Notes: 315 went up pretty easy. I have a vid that I’ll post soon - criticism welcome.

Nutrition
233/424/35 38g Fiber <3 carbs
Total Cals: 2943

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Some progress pics (Disclaimer: I have no idea how to pose…)

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Front

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Front relaxed

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some pathetic wheels