Age: 22
Height: 6’6"
Weight: 218 lbs
Training Methodology: Push/Pull split, lifting infrequently, maybe 2x a week.
Nutrition: High protein 3,500-4,000 calorie per day diet. Averaging around 250g-300g protein per day. Low sugar, moderate carbs, moderate to high fat.
Supplementation: 7-10g fish oil per day, (2 1200mg capsules per meal)
5,000-8,000 IU Vitamin D per day
Glucosamine and Chondroitin (1g every other day)
Multivitamin (1 per day)
Monday 12/12/11
Deadlift: Bar x 5, 135lbs x5, 185x5, 225x5, 275x5, 295x3, 315x2, 335x1
Power Clean: Bar x 5, 50kg x 5, 60kg x 5, 70kg x 5, 79kg x 5, 88kg x 3, 88kg x 2, 88kg (Bar + 50kg + 40 lbs = ~194 lbs
Single Arm DB Row (each arm): 40lbs x 5, 50 lbs x 5, 60 lbs x5, 70 lbs x 5
Lat Pulldown to Sternum: #8 x 10, #10 x 8, #12 x 5, #12 x 5, #8x8
EZ Bar Reverse Curl: 30lbs x 3 x 10
Monday 1/2/12
I have a minor bicep strain I believe, unexplained bruise low on my bicep near the elbow joint that is painful to the touch. I think I can feel scar tissue if I roll my finger over the bruise. My left shoulder is giving me issues, its a dull pain that feels deep in the rear of my shoulder joint, maybe rotator cuff. Only really feels painful when I make a 90 degree angle with my elbow with my hand pointing upwards. I decided to skip bench pressing and tricep work due to this injury.
Thick Bar Overhead Presses: 45x8, 65x8, 95x8, 115x8, 135x8
Squats: Barx5, 135x5, 155x5, 185x5, 205x5, 225x2, 225x2, 225x2
Leg Lifts: BWx10, BWx10, BWx10
Leg Slides: BWx10, Bwx5, Bwx5
Have taken some time off from lifting. I took some time off, I’ve been doing band pull aparts every day since Christmas. I am leaving for vacation today so I did a total body workout doing completely compound movements. I figured over vacation I will get more than enough rest and recovery so I hammered myself into the ground today.
I also discovered that the thick bar at my gym is not 45 lbs, it may be 25 or 35 lbs
Squats: Barx5, 135x5, 185x5, 205x5, 225x5, 245x2, 245x2, 245x2, 265x1
Deadlifts: 135x5, 185x5, 205x5, 225x5, 245x3, 265x1
(This is weak compared to usual, I think I exhausted my lower back doing squats)
Pullups: Bwx5x3
Thick Bar Overhead Press: Barx5, Bar 20x5, Bar 50x5, Bar 70x5, Bar 90x5, Bar 110x4
Thick Bar Bench Press: Barx5, Bar 90x5, Bar 110x5, Bar 140x5, Bar 160x5, Bar 180x3
Cleans from Ground: 135x5, 155x3, 155x3, 155x3
Standing Curls: 50x5, 70x5, 80x5, 80x5
To finish off my workout I decided to do loaded carries in the hallway of my gym, about 50 ft with 90 lbs
Left Shoulder Carry x 2
Right Shoulder Carry x 2
Center Carry x 2
Single Arm Farmers Walk per side
Got back from vacation yesterday. Spent the whole time on vacation eating a lot, drinking a lot, sleeping a lot. I did a little bit of swimming, maybe 30 minutes worth, but other than that just spent my time resting up.
1/12/12
Pull:
Deadlifts: 135x5, 185x5, 205x5, 225x5
Pullups: BWx3, BWx3, BWx3, BWx3, BWx3
Half Pullups (Start from halfway position): BWx3, BWx3
Barbell Rows: 135x5, 135x5, 135x8
Cleans: 135x5, 155x3, 155x3, 175x3, 195x3
DB Curl: 35x5
Curls: 60x5, 70x5, 80x4, 80x4, 80x2
Strict Lat Pulldown: 8x12, 8x10, 8x8
My left spinal erector was giving me issues during deadlifts so I cut it short. It was also giving me issues during barbell rows. I believe I have a level of lumbar flexion which is the root of my problems. I did the lat pulldowns at the end targeting my lats. I had a wider than usual grip and focused on using my lats and not my arms.
I did a push workout on friday before work. I worked up to 135x3 OHP, 225x3x2 Squat, DB Press 90x5, and then did skull crushers and single arm tricep extensions.
Today, 1/23/12, I did my pull workout
Deadlifts: 135x3, 155x3, 185x3, 205x3, 225x3, 245x3, 275x1, 295x1, 305x1, 315x1
Cleans: 135x3, 155x3, 165x3, 165x1
Pullups: Bwx4x3, BWx2
Pullups from standing: Bwx3
Single arm DB row: 50x8, 60x6, 70x5, 70x5
Seated bicep Curl Machine: worked up to 5 rep max, then backed down and did some more volume at lower weight
Sauna for 12 minutes afterwards.
Push Day Yesterday:
Squats: Barx5, 135x5, 155x5, 185x5, 205x5, 225x3, 245x1
Overhead Press: Barx5, 65x5, 95x5, 115x5, 135x5, 115x5
DB Bench Press: 50x5, 65x5, 75x5, 80x5, 80x5
Dips: BWx3x10
Single Arm DB Military Press: 30x5
Planks: 2x60s, 90s
I feel like I strained my trap or a paraspinal muscle. It’s on the right side of my spine in between my shoulder blades. I feel tight when I look over my shoulder to my right. It doesn’t affect my every day motions, just some slight tightness/discomfort. I’ll wait until Monday to lift again.
1/31/12
Felt a little bit weak today in the gym. Other than that, no complaints. Tried to do a little more volume today than usual.
Deadlifts: Barx5, 135x5, 185x5, 205x5, 225x5, 245x5, 265x3, 285x1, 305x1
Lat Pulldown: 2x12, 8x5, 10x5
Pullups: BWx6x3
Bent Barbell Row: 95x5, 115x5, 135x5, 135x5
DB Row: 60x5, 70x5, 70x5
Cleans: 135x5x3
DB Curl: 25x5, 30x5
Preacher Bar Standing Curl: 45x5, 65x5, 75x4, 85x3
Incline Hammer Curls: 25x4, 20x5, 20x5
DB Iso Holds: 85x4x25s
Low Row: 8x8, 9x7
Hamstrings were still sore from deadlifts. I decided to vary volume with heavy days, today being more volumetric. Next push session I will go heavy.
Squats: Barx5, 135x5, 155x5, 185x8, 185x8, 185x8
Overhead Press: Barx5, 65x5, 95x5, 105x5, 105x5, 135x2, 135x2, 135x2
DB Bench Press: 50x5, 60x5, 70x5, 75x5, 75x5
Barbell Overhead Standing Tri-ext: Barx8, 55x5, 55x5
Standing Unilateral DB Press: 30x5, 40x5, 40x5, 40x8
Lateral Raise: 15x8, 15x8, 10x8
Front Cable raise: 3x8, 3x8, 3x5
35 lbs Strict Plate Raise: 8, 8
25 lbs Strict Plate Raise: 8
Didn’t do any lifting since last time. I got really busy, a friend came into town from Florida, I had a Ruby programming assignment and my job got real busy as well (regional director came to visit and valentines day).
Anyways, today I did pull
Deadlifts: 135x5, 185x3, 205x3, 225x3, 245x3, 265x3, 285x3, 305x1
Lat Pulldowns: 8x5, 9x5, 10x5, 11x5
Pullups: 3 2 Chins, 2 1.5 Chins, 1 1 Chin
Barbell Row: 135x5, 135x4, 135x4, 95x8, 95x5
Cleans: 95x3, 115x3, 135x3, 155x2, 155x2, 155x1
Standing EZ-Bar Curls: Barx5, 45x5, 65x5, 75x4, 85x3, 85x2, 65x4, 65x2
Pull finisher Complex: 3x15lbs
Pull finisher Complex:
A1. Hammer curls (8 per arm)
A2. Decline Arc (8 per arm)
A3. Bat wings (3x10s iso holds)
Push day today:
Front Squats: Barx5, 65x5, 95x5, 115x5, 135x8x3
Overhead Press: Barx5, 65x5, 85x5, 105x5, 115x5, 115x4
Incline Barbell Bench Press: Barx5, 65x5, 95x5, 115x5, 135x5, 155x5, 175x3, 195x1
Skull Crushers: 45x5, 65x5, 75x5, 80x5, 85x3 eccentric only
Single Arm Standing Lateral Raise: 15x5, 20x5, 20x5, 20x5, 20x5
Ab Finisher Complex x3
A1) Pallof Press 5x8s hold on #5
A2) Strict 25lbs Plate Raise to Overhead x5
I felt good, but my lifts are all weak, I drank a bit last night and only got about 7.5 hours of sleep. I also haven’t done a push workout in about 2 weeks. Next Push day I am expecting much better numbers.
Pull day:
Felt slight discomfort in my middle left erector spinae so decided to stay away from deadlifts after warmning up
Cleans from Floor: 135x5, 155x3, 155x3, 175x3, 175x3, 195x3x1
Lat Pulldowns: 6x5
Chin Ups: Bwx4, Bwx3, Bwx3, Bwx3, Bwx2, Bwx3 (eccentric only, Bwx4x1
DB Rows: 40x8, 50x8, 50x8
Reeves Deadlifts: 115x3, 115x3, 115x5, 135x3, 135x2, 115x3
DB Curls: 20x8, 25x8, 30x5, 35x3
Decline Arc Rows: 15x8, 15x8, 15x8
Bat Wings: 20x3x10s, 20x3x10s
2/22/12
Wednesday
Goblet Squat: 40x5, 60x5, 70x5, 80x5
Squat: Barx5, 135x5, 155x5, 185x5, 205x2 1F
Bottom Squats: 135x3
OHP: Barx5, 65x5, 85x5, 105x5, 125x4, 125x2
Incline Bench: Barx5, 65x5, 95x5, 115x5, 135x5, 155x5, 175x3, 175x3
Skullcrushers: Barx5, 45x5, 55x5, 65x5, 65x5, 65x3 5Press
Lateral Raises: 15x5, 20x5, 20x5, 20x5, 20x5, 20x8
Tricep Rope Pulldowns: 4x8, 8x8, 8x8, 8x8, 6x4
Hanging Knee Raises: BWx8, Bwx8, Bwx8
I tweaked my neck again, I felt it during the incline press, I think I may have been digging my head into the pad, or maybe it happened during the OHP. Either way, I began doing the incline bench without my head touching the pad and it didn’t bother me.
I did my pull workout today. I ate a pretty large breakfast around 2:30 and went to lift at about 4:30. My breakfast consisted of 2 pieces chorizo, 3 big blueberry pancakes with pure maple syrup, and 4 eggs. I usually start with deadlifts, but decided that I wanted to work more on my pullups so I started with those.
Pullups: BWx5, BWx5, BWx5, Bwx3, BWx3, BWx3, BWx2, Bwx2, BWx2
Deadlifts: Barx5, 135x5, 135x5, 155x5, 185x5, 205x5, 225x5, 245x4, 265x3, 285x1, 285x1
Cybex T-Bar Rows: 45x8, 55x8, 65x5, 75x5, 90x5, 100x3, 110x3, 120x3
Cleans: 95x5, 135x5, 155x3, 155x2
EZ bar Curl: 45x5, 55x5, 65x5, 75x5, 85x3, 85x2, 85x2, 85x3
My back and grip were fried by the time I got to cleans. I was struggling with my grip and didn’t want to drop the bar so I decided to back off early. I had more energy left, but since I had been lifting for over an hour and a half I decided I should get out.
Incline Bench: Barx5, 65x5, 95x5, 115x5, 135x5, 155x5, 175x5, 195x2, 195x1, 195x2, 195x1, 195x1
Squats: Barx5, 95x5, 135x5, 155x5, 175x5, 195x5, 225x1, 225x1, 225x1
Overhead Press: Barx5, 65x5, 85x5, 105x5, 125x5, 135x2, 135x2, 135x2
Push Press: 135x4
Skull Crushers: Barx5, 45x5, 65x5, 65x5, 65x5, 65x4, 65x3, 65x3
Strict One Arm Lateral Raises: 20x5, 20x5, 20x5, 20x5, 20x5, 20x5, 20x5
Plate Cross Holds: 10x15seconds, 10x20s, 10x20s
I was tired going in but left pretty energized. For the last 3 sets of squats I went all the way down until the bar touched the pins, and then immediately went back up.
For the plate cross holds, I hold my arms out straight to my sides with my palms face down, with a 10 lbs plate resting on the top of my hand/wrist. I can feel this isometric hold in my upper forearms and shoulders.
Pull Day, Wednesday 3/7
Pullups: Bwx4, Bwx4, Bwx3, Bwx4, Bwx3, Bwx3, Bwx3, Bwx3, Bwx3, Bwx3, Bwx2, Bwx2, Bwx1, Bwx1, Bwx1
Deadlifts: 95x5, 135x5, 155x5, 185x5, 225x5, 245x3, 265x1, 225x3, 225x3
Bent Over Rows: 135x6, 135x5, 155x5, 155x5, 155x5
Cleans: 135x5, 135x5, 155x3, 155x2, 155x2
EZ Bar Curl: 45x5, 55x5, 65x5, 75x5, 85x5, 95x2, 95x1, 95x1, 95x1
Hanging Leg Raises: BWx5, Bwx3+2 Crunch, BWx4
I drank 7 beers last night and really had to drag myself into the gym, I felt pretty weak the whole time.
I am trying to get stronger at pullups, so I have begun doing more and more pullups each workout, last time I did 30, this time I did 40. Each time I am trying to do more and more to force my back to grow.
Also, when doing deadlifts, my workout partner noticed that I was rounding my back and the angle between my legs and back was 90 degrees. My torso is not upright enough, and it seems that I am making my lower back do most of the work instead of utilizing my hamstrings as well.
After analyzing my deadlift form a little, I realized that I was letting the bar travel too far away from my shins/body, which forced my torso forwards. I am not squeezing the bar back towards my body enough, and this is resulting in poor form. Next time I am going to focus on this, because I want a higher deadlift, but I also want a CORRECT deadlift.
Push Day:
Bottom Up Squats: Barx5, 95x5, 135x5, 155x5, 175x5, 185x3, 195x2, 205x1
Overhead Press: Barx5, 65x5, 75x5, 85x5, 105x5, 125x5, 135x2, 135x1, 135x1
Push Press: 155x2
Floor Press: Barx5, 95x5, 135x5, 155x5, 175x5, 195x3, 215x1
Dips: Bwx3x8
Hanging Leg Raises: Bwx5, Bwx5
Hanging Leg Crunches: Bwx8, Bwx8, Bwx10
I felt relatively weak today, I’m not sure why. The bottom up squat 205x1 was a grinder, and it took about 5 seconds to get up. Other than that everything was straight
Woke up early on Sunday 3/25 to lift before working a double shift, didn’t have much time but decided I needed to go and do something
Pull:
Deadlift: 135x5, 185x5, 225x5, 245x3, 265x3, 285x1, 305x1
Pullups (from standing mid position): BWx8x3
Single Arm DB Rows: 50x8, 60x8, 70x8
Cleans: Barx5, 95x5, 135x5, 155x3, 155x3, 155x2
Ez Bar curls: 60x5, 70x5, 80x5, 90x3, 90x2, 90x1
Yesterday:
Push Day
Squats: BWx5, 135x5, 155x5, 185x5, 205x2, 225x1, 245xF
OHP: Barx5, 65x5, 85x5, 105x5, 125x2, 135xF, 105x4
Neutral Grip DB Bench: 55x5, 65x5, 70x5
DB Bench: 75x5, 75x5
Single arm Lateral Raises: 20x5, 20x5, 20x5, 25x5
Lateral Plate Raise: 10x5
Hanging Leg Raise: BWx5, BWx5
Hanging Crunch: BWx6, BWx6
Single Arm DB Press: 40x5, 45x5, 50x4
Ab Wheel: BWx3x4
My right shoulder started to click after neutral grip bench press, so I switched to regular bench press and felt much more comfortable.
I am currently shooting for around 4k calories on training days and around 3.2k calories on non training days. After April 30th, I am beginning a creatine cycle.
Did my first run with my Adidas adiPure trainers.
My first run, 2.25 miles in 25:46.
Around 11 mins a mile.
Next monday, I am shooting for 10 minute miles.