T Nation

Sweat and Pain is Weakness Leaving the Body


#1

I am starting a log of my own to help keep track of my log book.

I usually train with an old school template but change many varibles such as sets, reps, and exercises. What I do is not stuck in stone so we will see how it goes and how well I can keep up with this log. I do have a full plate studying for 2 certifications exams and I work a full time job and coach football 6 - 7 months out of the year as well. That is when it is the hardest to find time to train. Well, it is offseason until Aug. 5 so it is bust ass mode.

I am 204 - 207 depending on the day and time. I would like to be as close to 200# and around 10 - 12 % BF. An electrical impedence machine told me I was 18% today. Seems like a lot but I have been in the 15 - 18% most of my football career getting to 12% as the lowest. I don't really have any 1 RM. The last time I did those was about 8 years ago and while impressive it was a long time ago...many injuries ago.

I will start with diet and training from Monday.

Back and Bis

T bar Rows

1 x 15 70#
1 x 10 100#
1 x 8 125
1 x 6 135

HS High Row (single arm)
1 x 15 70#
1 x 10 90#
1 x 8 115#
1 x 6 125#

Lat Pull
1 x 10 175#
1 x 10 190
1 x 8 205
1 x 6 215

Deads

1 x 10 145#
1 x 6 185
1 x 5 205
1 x 5 205

HS Low Row

1 x 10 x 90
1 x 8 125
1 x 6 135

Straight bar standing curls

3 x 10 60#

Seated cable rows
1 x 10 185#
1 x 10 205
1 x 8 215
1 x 8 225

Standing bd curls
1 x 10 25#
2 x 10 30#

DB Shrugs
1 x 10 55#
2 x 10 60#

1:20 minutes

Diet - not the best timing as I hate paying for food at work.

8:00 Grow Whey @ scoops/H2O

11:00 same thing

2:00 same thing

4:00 beef and chicken taco with green peppers, onions, chesse, and salsa

4:30 Workout fuel

6:00 Surge Recovery with creatine and luecine

7:00 baked tilapia, chicken breast and, and potatos au gratin

My biggest problem is getting in the calories at work. I hate paying for the food in the cafeteria but at least I ate breafast at the house today. I will start a new post for Tuesday.


#2

6/9/09

I started feeling like shit yesterday around 3:00 pm. I am not sure but I think it is diet. I guess I usually have a lot more carbs and my body was adjusting. My back started to feel very achy like a flu… I thought I was getting pork flu. Anyways after my soccer game I went home and loaded up on food and went to bed.

7:00 3 pancakes (fiber one) with lite syrup, strawberries and blackberries; 2 scoops of Grow! Whey and H20
protein = 50 g Carbs = 45 Fat = 3.5 g
11:00 2 scoops of Grow! Whey with H2O
P = 42 g C = 8 g Fat = 5 g
1:00 Tuna, italian dressing, avocado
p = 42 C = 27 Fat = 50 g
3:00 Tuna, italian dressing, avocado
p = 42 C = 27 Fat = 50 g
4:00 Surge Workout Fuel
C = 21
6:00 Soccer game - sprints
7:45 Surge Recovery, L-Leucine, Creatine,
P = 33 C = 49 F = 4.5
8:30 chicken breast, asparagus, .5 gallon of milk
P = 99 C = 95 F = 39

Total grams for the day:
P = 266 C = 251 F = 152

So I ended up getting 3436 kcals yesterday which is right about where I want to be. I think I need to get more cabs in the am if I am going to play soccer and lift. Soccer can be quite a douchery sport but I play because it gets me moving fast. I can sprint but chasing or running from a person is more fun…

Chest/Delts

HS Flat Press
45x 15
70x 12
90x 8
100 x 6

HS Incline Press
45 x 12
70 x 10
90 x 10
100 x 7

Front Raises
35 db
3 x 18

Lateral Raises
32.5 db
4 x 6

Upright Rows
90 straight bar
3 x10

I only had time for about 38 minutes in the gym yesterday. Just not nearly as much as I planned for. I will definitely have a better chest and delt day on Friday (notice I missed tris completely - find a way chump).


#3

6/10

Feeling way better today. Not sure what the hell was going yesterday. Just updating this as I have time.
Diet
8:00 Mango, egg/bacon wheat taco, 2 scoops of Grow!
P = 54 C = 43 F = 26 (all grams)
10:00 Tuna
P = 42 C = 0 F = 0
1:00 Zucchini, 1 avocado, 2 scoops Grow
P = 49 C = 16 F = 30
3:00 Surge workout fuel
C = 42
6:00 Surge Recovery
P = 33 C = 49 F = 4.5
6:30 2 filets baked tilapia, aparagus, avocado
P = 74 C = 20 F = 29
7:00 chocolate milk
P = 15 C = 51 F = 16
8:00 low carb Metabolic Drive 2 scoops (maybe scoop of grow)
P = 44 C = 4 F = 0

Total
P = 311 C = 228 F = 105

kcals = 3101

Training
Hitting legs tonight and some chest and tris I missed from a shortened workout yesterday. I hate leaving the gym feeling like I got outworked. Yesterday I ran out of time but excuse are like buttholes. Let me know if you haven’t already heard the rest of that.

AM Fasted state walk: 12% incline at 2.5 - 3.0 mph for 35 minutes.

lateral shoulder machine
1 x 50 x 15
1 x 60 x 15
1 x 70 x 10
1x 90 x 8
1 x 115 x 6
1x 120 x 4

HS decline press
1 x 45 x 15
1 x 45 x 15
1 x 70 x 10
1 x 90 x 8
2 x 115 x 6

flat bench db flies
1 x 35 x 10
3 x 45 x 8

delt cable fly
3 x 80 x 10

chest cable crossover
1 x 100 x 10
1 x 110 x 10
1 x 120 x 10

standing barbell press
3 x 95 x 10

b squats
1 x 85 x 10
1 x 135 x 10
1 x 225 x 10
1 x 295 x 8
1 x 315 x 6
1 x 315 x 4

quad extentions - single leg
1 x 40 x 10
1 x 50 x 10
1 x 60 x 10

cable tricep pussdowns
130 x 10
150 x 10
170 x 10

db shrugs
55 x 10
60 x 10
70 x 10

68 minutes - I felt I outworked everyone in the gym today. I strive for that, pain, and beating my last session. Granted it was only 4 pm and I may not be pushing the most lbs, I left nothing in the tank. I have got to get a log book to doc my lifts…I think I may have done decline HS 2 days in a row.

To get what you never had, you must do what you’ve never done!


#4

6/11

I reread the posts and the chronological order seems phucked but I am trying to clean it up. This is the 4th day of my log and I have been on the ‘diet’ and ‘training’ everyday since Monday. As I get more experience it should flow a little more like Marshall Mathers.

I just found out I have another soccer game tonight so should be another good test.

Diet
8:00 Mango, 2 scoops of Grow, egg/bacon taco
P = 54 C = 43 F = 26
11:00 zucchini, squash, red peppers, dry tuna
P = 44 C = 13 F = 0
1:00 1 avocado, vegs from above, 2 scoops of Metabloic Drive lo-carb
P = 46 C = 12 F = 20
4:00 Surge Workout Fuel

6:30 1/2 serving of Surge Recovery (soccer game at 7:20; couldn’t afford to bloat but may have not been so bad as both my calves were rocked up (cramps) in the 2nd half. Didn’t stop me from playing though but it tested the pain tolerance and my left calf is sore today.)

8:00 1/2 serving of Surge Recovery with 2% milk

8:45 Huge chunck of baked salmon, glass of 1% choc. milk

Training
Today I will be hitting back and biceps again. I will try to find separate lifts from Monday. I was THAT GUY that had his log book in hand at the gym. Definetely felt weird but so do condoms.

8:00 am fasted state walk 12% 2.5 - 3 mph

5:00
standing db rows
1 x 40# x 15
1 x 50 x 12
1 x 55 x 8
1 x 60 x 6
1 x 65 x 6

wide seated rows
180 x 10
195 x 8
210 x 8
225 x 6

chins
2 x 5
neutral 1 x5

v grip lat pull

150 x 10
195 x 6 x 2

Cable curls
70 x 10
90 x 10
100 x 8
120 x 6

Preacher curls straight bar (steep side of bench)
overhand grip 2 x 10 40#
under grip 3 x 10 x 60

Shrugs db
10 x 65
10 x 70
10 x 75

time:1:14 ( i include a 5 minute workout everytime).

I had visions of doing more lifts but I taxed my back at the begining of the workout. I may be have been better spacing some lifts out. Oh well, pay the piper. I had to save something for the game and I scored our first goal in a victory.


#5

6/12

5th day in a row in the gym and it was a good day. I didn’t write down the weights so I am going to have to recall everything. It was a good workout though around 1:20 in time.

Chest/Delts/Tris

DB Flat press
50 x 15
60 x 12
65 x 10
70 x 8 (right shoulder got painful - torn AC tendon 3 years ago so bench pressing hurts)
75 x 6

Flat BD flies
2 x 10 x 35
1 x 10 x 40

Seated Military Press (Ms. Smith Machine)

1 x 12 95
1 x 10 105
1 x 8 115
1 x 8 125
1 x 8 135

Cable crossover and lateral raises

weight? 3 x 10

Front Raises
3 x 20 40#db

HS Deline Press
5 sets ranging from 45 to 3 45s on each side

one are cable tri extentions
3 x 10 60 - 80 #

straight bar cable pushdowns
1 x 10 160
1 x 10 170
1 x 8 180
1 x 6 180

Shrug 3 x 10
65
70
75

Diet was okay, mostly eggs, protein, fruit during the day. Ate a pizza with gf in the evening. Other than that it was pretty good. Drank tons of beer on Saturday and didn’t get enough solid carbs. Sunday was a lil better than Saturday.

So here we are on Monday, a new week, but I leave for Vegas on Friday to celebrate the big 30.