Old Training Log

Training Logs
1

Howdy,

Decided to start a training log online. Always tracked my lifts for myself, but thought that starting one online may help with keeping myself accountable, give a little drive, and mainly help connect with some great people to share lifting ideas. My athletic background is mainly football and wrestling in high school, with a little BJJ thrown in and a year competitively powerlifting before a knee injury put an end to that.

Work for Today

PM:

Superset 1

Barbell Row: 135x8, 145x8, 155x8, 165x8, 175x5, 135x8, 135x8
Bench: 165x3, 190x3, 210x3+(9 PR), 235x2, 165x8, 165x7, 165x8

Superset 2:

Lat Pulldown: 3x12x145
Overhead Press: 3x8x115

Superset 3:

Tricep Pushdown: 3x12x130
DB Hammer Curl: 3x11x35

Finished with some Lateral Raises

Cardio: 15minutes on bike, keeping my heart rate above 175bpm the whole time

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2

Work for Today

AM:

30 min Walk with 50lb weight vest* 3.5mph, 1.3 incline

PM:

Deadlift: 135x5, 225x3, 280x3, 320x3, 360x3+ (8)

Giant Set: repeat twice

Deadlift: 280x8
Goblet Squat: 70x10
Decline Crunch: 10

Cardio:

15 minutes on Bike, keeping heart-rate above 170 bpm

*Just got my weight vest, first time trying it out today. Good workout, definetly felt it in my erectors and traps. Definititely going to up the speed/incline next time.

** planned to do some more accessory work and another round of the Giant set, but my knee started to act up and I decided to call it.

3

AM:

Weighted Vest Walk: 30 minutes, 1.6 Inc, 3.7 mph*

PM:

Superset 1:

Neutral Grip Lat Pulldown: 130x15, 130x15, 145x15, 160x12, 175x10, 115x15
Overhead Press: 120x3, 140x3, 155x3+ (7, PR)**, 120x8, 120x8, 120x8

Superset 2:

Dumbell Row: 85x10, 85x10, 85x10
Inc DB Press: 50x15, 50x15, 50x15

Superset 3:

Dips: 10, 9 ,8
Hammer Curl: 40x10, 40x10, 40x10

Superset 4:

Tricep Pushdown: 130x12, 130x12, 130x12
Cable Curl: 80x12, 80x12, 80x12

Cardio:

Half Mile Run: 4:00 Minutes**

Notes:

*Really liking the weighted vest walking. Feel it a lot in my mid-lower back. I listen to music during my lifts, but I started listening to podcasts during these walks. I can focus better since the work isnt as intense, and it feels like a good use of my time. Any good Podcast recommendations out there? right now ive got some by Jocko Willink, Tim Ferris, and Malcolm Gladwell, always looking for more ideas.

**Really happy to hit this PR!!! Press is always a struggle, more than ever since I tore my rotator cuff. Finally seeing some progress again, very excited.

*** First time running since my knee injury. This was really more of a slow jog than anything. Wasnt trying to push my cardio output, really just seeing how the knee held up. Felt a little unstable, but no pain, so I suppose thats a win. Slowly going to work back into running.

**** I superset (or giant set) everything. I dont neccesarily know if that makes my workouts better, but it certainly helps cram everything into the time restraints I have, as well as keeps me moving in the gym. Hey, if it works for Alpha, good enough for me.

4

Academics for the spring semester are wrapping up, and by god they are not going down without a fight. Today alone I wrote a 10 page paper, finished 4 french assignments, and studied 6 hours of Physics. Getting in the way of the gym, but I need to finish this semester strong.

AM:

Weighted Vest Walk’

30 Minutes, 1.7 Inc, 3.7 MPH

5

In the past 48 hours I have had 3 exams, written over 25 pages single spaced on different ethical considerations for both chemical weapons and torture, and conducted 2 different physics labs. This semester is not going down without a fight.

Monday:

Spent all day down Pax River Virginia at the Aviation Survival Training Course. Spent hours in the pool, first just doing standard swim training before moving on to some more advanced stuff while wearing a flight suit, boots, and helmet. Lots of fun, and a pretty decent workout at times.

Tuesday: Final regular academics day of the semester.

Weighted Vest Ruck:

30 min, 1.8inc, 3.7mph

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6

Work for today

PM:

Superset1:

Barbell Row: 135x8, 145x8, 155x8, 165x8, 175x7(PRish), 135x8
Bench: 175x5, 200x3, 225x1+(8, PR), 175x8,175x8,175x8

Superset 2:

Neutral Grip Pulldown: 160x12, 160x12, 160x7
Overhead Press: 120x8, 120x8, 120x8

Superset 3:

Tricep Pushdown: 130x12, 130x12, 130x12
Hammer Curl: 35x10, 35x10, 35x10

Lat Raise: 3x12x20

Notes:

*Just started doing barbell rows a few weeks ago, been primarily using dumbbells for my rowing. 175x7 is a PR by default. I am having a little difficulty gauging how to do these, I feel like it is very easy to cheat the weight up and I am trying to avoid that, so I feel I may be overcompensating and doing every rep overly strict. Sure that ill find a nice balance eventually.

**Very happy with this bench PR!!! when I first started lifting, I thought that I would be “strong” once I could hit 225 for 5, and happy when I could hit it for 8. Well I passed the 8 mark long ago, but this is the first time Ive hit it since Tearing my rotator cuff. Granted, now I realise 225x8 isnt really strong at all, but still, happy to be back there.

***Going to start running more often, just very slow jogs at first. After I ran the 800 last week, it felt like I was getting stabbed in the knee with an ice pick every time I went down stairs for 3 days. Just need to keep up my knee rehab and ease back into it.

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7

Forgot to log my work… whoops

Saturday:

AM:

30 Minute Weighted Ruck
2.0 inc, 3.9mph

PM:

Deadlift: 135x5, 225x5, 300x5, 340x3, 380x1+ (5)

Giant Set:

Deadlift: 300x8, 300x8, 300x8
Goblet Squat: 75x12, 75x12, 75x12
Decline Sit up: 10, 10, 10

Hamstring Curl: 70x15, 90x12, 90x12

Bike: 15 min, heart rate > 170 BPM

8

Work for Today:

AM:

weighted Ruck

30 minutes, 2.0 incline, 4.0 mph*

PM:

Superset 1:

Neutral Grip Pulldown: 130x15, 130x15, 145x15, 160x14, 170x11, 115x12**
Overhead Press: 130x5, 150x3, 165x1+ (4, PR)***, 130x8, 130x8, 130x8

Superset 2

DB Row: 85x11, 85x11, 85x11
DB Inc Bench: 60x12, 60x12, 60x12****

Superset 3:

Dips: 11, 10, 8
Hammer Curl: 40x10, 40x10, 40x10

Superset 4: *****

Tricep Pushdown: 130x12, 130x12, 130x12
Cable Curl: 80x12, 80x12, 80x12

Lat Raisex50

Notes:

*This is meant just as some easy cardio to get blood flowing and build work capacity. Plus side, listening to Malcolm Gladwell’s Revisionist history Podcast while I ruck, good stuff. Highly recommend it.

**I am not a bodybuilder. I move a weight from 1 point to the next. However, on this last set, I went slow as hell, focusing on squeezing my Lats like crazy and keeping tension. Absolutely amazed at how tough even 115 felt, gonna keep up doing 1 or 2 “Bodybuilder sets” for back after I do my main strength stuff.

***PR by default, as its my first time ever trying to overhead Press 165. Still, hit 155 for 4 then 160 for 4 on my last two 1 cycles (doing 5-3-1), so Happy to see im constantly building.

**** Starting to use dumbbells, have always used barbell. I like the way this feels, more range of motion and trains the muscles in a different way. Going light as I work into it, focusing on making the form perfect as I build.

***** Yeah, I can’t even try to justify this as performance related. Summer (and Leave) are coming up, and I want to look good Naked dammit.

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9

Had two teeth removed today. Took 4 hours at the dentists for them to dig em out, both molars on the bottom of my mouth. I have to wear a retainer that gives me a lisp, and no solid food for a week. Great.

Tried working out (after the doc told me not too…)

Did not go well. Mouth started bleeding like a faucet once I pushed it, decided to call it quits

10

Been on a mission trip for the last two weeks. Went to the Appalachians with my church, built some cabins and made a hiking trail for a church camp. No real training besides early morning runs, then hours and hours each day of hiking, hammering, swinging an axe (perhaps more than necessary, but come on how often do you get to play lumberjack?!) and hauling lumber. Good honest work, feeling good after that.

Anyway, back to the grind.

PM:

Pullups: 5, 3, 2, 1, 1 (I know the numbers are pathetic, part of a program that im starting from the beginning day)

DB Snatch: 50x5, 55x5, 60x5, 65x5 (5 snatches each arm)

Deadlift: 135x5, 225x5, 270x5, 315x5, 350x5+ (10), 270x8

DB squat: 60x10

Crunches: 15

Shrugs: 135x15, 175x15, 225x15, 270x4, 135x15

Facepull: 3x70x15

Conditioning: 15 Minutes on Bike

Notes:

*Cut the deadlift volume a little short today, since my lower back was shot and it was my first day back at the weights

**Starting to train pull-ups again, hoping to hit 20 by the end of the summer. May be a bit overly optimistic, but oh well.

***Noticed last time I did deads that my grip was starting to fail. This is partially due to the smooth bars available at my gym, next to no knurling. Decided to spend 6 weeks doing double overhand shrugs with 3 second pause, just to stress the grip a bit

11

Work for today:

PM:

Pullups: 1, 2 *

Superset 1:

DB row: 65x10, 65x10, 75x10, 75x10, 85x10, 85x10
Bench: 165x5, 185x5, 205x5+(10), 165x8, 165x8, 165x8**

Superset 2:

Neutral Grip Lat Pulldown: 150x10, 150x10, 150x10
Overhead Press: 115x8, 115x8, 115x8

Superset 3:

Tricep Pushdown: 130x12, 130x12, 130x10
Hammer Curl: 35x10, 35x10, 35x10

Lat raise: 50 rest-pause reps with 20 lbs

Conditioning:

15 minutes on bike

Notes:

  • I did 1 pull up, rested 10 seconds, then did two. that was it. I know thats what the program calls for (it builds over time) but man I honestly felt a little stupid walking away after having done 3 total pullups

** I got a retainer the other day after having some teeth extracted, a temporary thing until I get some implants. Well I hadn’t worked out with the thing, but when I lay down it funnels spit into my windpipe. So on my PR set of bench, spit went down the wrong tube, and I started coughing like crazy one rep 4. Kept going for it, pausing between every rep to cough, and sometimes coughing as I pressed the rep up. Definitely lost some tightness and threw off my game, so I was pretty happy to hit 10 reps, all things considered.

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12

Work for today:

PM:

Pullups:

Normal Grip:1, 1, 1
Chin up: 1, 1, 1,
Wide Grip: 1, 1, 1,

Conditioning:

15 minutes on bike

Notes:

  • Still feeling stupid on the pull-up program, but it will build soon

** Going to squat tomorrow for the first time in a long time. Excited and nervous, using a really old TM to account for the knee, will see how it goes

***Found out im going on a sub next week, so… training will be interesting

****I do a ton of pushups that I just never record. A set or two when I wake up, a set or two before I lift, couple sets as a cool down. just volume work mainly, I never track it.

13

Work for Today:

Pullups: 1, 1, 1, 1, 1, 1, 1, 1, 1, 1

Hang Power Cleans: * 135x3, 135x3, 145x3, 155x3, 165x1

Squat: 135x5, 180x5, 200x5, 225x5, **255x5+(5)

Superset1:

RDL: 165x10, 165x10, 165x10
Leg Press: 350x10, 350x10, 350x10***

Facepull: 70x15, 70x15, 70x15

Notes:

  • First time doing cleans in a very long time. My form is absolutely atrocious. I catch standing perfectly straight up, I dont use my legs right, its just bad haha. Doing everything from the hang to try and work on the explosiveness part. For some reason my power clean is WAAAYYYY stronger than my hang clean, so work on weaknesses ya know?

** Squats Hurt. A lot. Honestly a little demoralizing, this was a really light weight for me and it felt a lot heavier than it should. Every rep was smooth and fast, which was good, but my knee felt like someone was driving an ice pick into it with every rep. Hoping it will ease up soon, but for now im just going with it.

***350lbs of weight, no idea how much the sled weighs. Going slow and focusing on taxing my legs, not trying to press crazy weight with my knee

14

Work For Today:

AM:

Pullups: 6, 4, 3, 3, 2

Conditioning: 10 100 yard sprints, 30 seconds rest in between sprints

PM:

Superset 1:

Neutral Grip Pulldown: 115x15, 130x15, 145x15, 160x10, 175x10, 190x5
Overhead Press: 115x5, 135x5, 150x5+(8 PR), 115x8, 115x8, 115x8

Superset 2:

DB Row: 85x10, 85x10, 85x10
DB Inc Bench: 65x10, 65x10, 65x10

Notes:

*Starting a real running program today. A pre-set thing to hold me accountable, gotta get myself back down to that 6 minute pace.

**Also gonna be hitting the pool a ton, good useful cardio that wont stress my knee

***Short PM workout today, been incredibly busy and was just feeling drained, hit my main stuff and got the hell out.

Friday was commissioning day at the Academy. Huge Congratulations to all the new Ensigns and 2nd Lieutenants! Fair Wind and following seas my brothers.

Next month is going to be crazy schedule wise, traveling up and down the east coast for various different trainings. Flying down to Kings Bay GA tomorrow to start off Protramid, should be a great time.

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15

Work For Today:

AM:

Conditioning:

800M runx4, 3 min rest in between.

Times: 3:45, 3:40, 3:34, 3:28

Pullups:

Normal Grip: 2,2,2
Chins: 2,2,2
Wide Grip: 2,2,2

PM:

Deadlift: 135x5, 225x5, 285x3, 335x3, 370x3+ (6), 285x8, 285x8, 285x8

Goblet Squat: 70x10, 70x10, 70x10

Shrugs: 135x15, 185x15, said screw it

Face pulls: A ton

Notes:

*Morning went great. Running is starting to feel good again, and I can finally start to actually push the runs.

**Deadlifts went decent. I hit 6, wanted 8. Was really just feeling beat up and sleep deprived, had some trouble getting my head right. Still a decent lift, but It could have been better.

***Goblet squats hurt, think the running is pissing off my knee. Oh well.

****Weights were overall kinda meh. Feeling sluggish all around.

*****Down at Kings Bay Naval Station for the week. Have a much, much better gym than the one I am used to at the academy, so that is pretty sweet. Exciting week, doing a lot of fun stuff down here.

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16

Work For Today:

AM:

1/2 mile run

Pullups: 10x2

1/2mile run

PM:

DB Row: 65x10, 75x10, 85x10, 85x10, 95x10

Bench: 165x3, 190x3, 215x3+(8), 165x8, 165x8, 165x7

Hammer Strength Iso-Lateral Pulldown thing: 90x15, 140x12, 180x10, 140x12

Overhead Press: 115x8, 115x8, 115x7

Superset:

Tricep Pushdown: 60x12, 60x12, 60x12
Hammer Curl: 35x10, 35x10, 35x10

Then spent about 15 minutes doing pump work on the machines at the gym, had some fun with that, no machines at my normal gym so it was a cool little change of pace.

Conditioning:

15 min bike

Notes:

*Was hoping for 10 on Bench. A little disappointing, I feel like I always lift a little bit worth when I go to a new gym. Maybe its just the differences in equipment, but the movement never feels exactly the same.

**Cardio and Pullups going well

***No pulldown machine available, so i hopped onto the Hammer Strength machine. Never used one before, so I just focused on super strict form instead of moving weight. Could squeeze my back like crazy on that thing.

****Machines are fun…but boring. I am still definitely not a bodybuilder type, so isolating the muscles tends to bore me. I just like to move heavy things haha. Still, getting an actual pump was a enjoyable

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17

Been on a submarine for the last couple of days, pretty limited options for working out on there. Ran a bit on the treadmill each day, just getting some miles in. Did a ton of pushups and chin ups, not following my program just doing work. Found some dumbells and really just did a lot of pump work. Not the intense strength training I normally like, more just working out and staying in shape, but it was something at least.

18

My uncle was in a sub for 21 years serving in the Australian Navy. He showed me the subs a couple times when I was younger. I dont think I could do it personally. I love the sun and fresh air too much!

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19

21 years? Man put some time in. The submarine was honestly pretty amazing, it was a great experience that I am very honored to have had… not sure if submarines are for me though. Still feeling infantry, but gained a lot of respect for the submarine force

20

Work for today:

Overhead press: 95x5, 125x3, 144x3, 160x3+(5PR), 125x8, 125x8, 125x8

Free motion lat pull down: 100x15, 120x15,140x12, 160x8, 180x8

Incline bench: 135x10, 155x8, 185x6, 135x10

Seated row: 3x10x150

Conditioning: run 1 mile (7:04)