Theuofh's Training Log

Training Logs
1

Theuofh’s Training Log:

12/29/09 Updating this for the new year…

I’m 26 as of 12/31/10, getting too old for my liking, but doing alright otherwise. I started lifting seriously out of college when I found this website, first to get abs, then I got addicted to the pursuit of physical strength and that is primarily what I enjoy.

I started this log when I started to get serious about this and I barring serious injury or death, I will do some type of physical training until I die.

I built a cheap garage gym w/ squat stands, bumpers, a pull up bar, gymnastic rings, a kb, and a small assortment of dumbbells.

I’m 5’7" and a chubby 185 currently.

Thats all the intro I feel like doing now…

[u]List of PRs [/u]

Deadlift:
09/02/09 405x5 (belt)
09/24/09 415x4 (belt)
11/05/09 475x1 (belt)
11/19/09 415x4 (belt)
12/16/09 405x8 (belt+straps) (Halting DL)

Squat:
09/12/09 340x5 (belt)
09/19/09 345x5 (belt)
10/11/09 325x5x5 (last 3 belt)
10/23/09 375x1x3 (belt)
10/25/09 335x5x5 (last 3 belt)
11/13/09 355x4 (belt)
12/06/09 315x10 (belt)

Bench:
10/24/09 270x5
11/05/09 295x1
12/29/09 260x5x5

OH Press:
11/13/09 185x1 (belt)

Push Press:
10/06/09 215x1
10/27/09 190x5x5
11/29/09 205x5

Front Squat:
11/05/09 315x1
12/16/09 275x5

Power Clean:
11/11/09 265x1

Power Snatch:
12/02/09 185x1

…A need to figure out a system to chart this stuff and correlate it for training.

Well, I took a trip over memorial day to a cabin in Canada on the French River. I did nothing but eat to my heart’s content, drink beer, fish, shoot guns, and hit floating golf balls into a hoop floating in the river. Great time, but I put some fat back on.

This log is to keep me on track.

5.29.08

Warm Up:
5 min rower
Light Stretch
DROM

Lift:
Front Squat: 155x8;185x5,5,4;155x3(Form Practice)
Back Squat: 185x7
(Shitty Squat Session… Felt beat down)

Pull Ups/Dips: BWxwarmup;+35lb DB 3/6,3/6,3/5;BWx7/8;3/4
(Strict 45 sec between sets)

OH Squat: 65x5,6; 115x0,0 (close); 105;2,1,2
Power Snatch: Practicing Singles @ 105
(Happy w/ This)

Face Pulls: 90x12,12;100x12;8

Push-Ups, Elevated w/ Handles: 25,10

DB Shoulder Press: 35x8,8,8
(Pure BS. I will never do this shit again)

Finisher:
500m+1min rest: 1:50,1:51.7, Quit
2000m, 10:47.6

Comments:

Overall, pretty weak. Forgot my dip belt. Vacation definitely effected intensity and conditioning. Quit on rower intervals, but added a slow 2000m to make up for missed intervals.

Tasks:

  1. Diet is on, Vacation was cheating and metabolism should be good.

  2. Create 3 or 4 Solid Workouts to Cycle Through. Focus:

    Bent Over BB Rows
    Heavy OH Pressing
    Unilateral Movements (B. Split Squats/Single-Leg Deadlift)
    Heavy Dips and Pull-Ups
    Front Squats/OH Squats (Keep Practicing Form)
    Power Cleans
    Learn Deadlift

  3. Keep Intervals

  4. Add slow cardio on rest days/fasted cardio on weekends.

Nutrition:
2248 kcal
85g fat
163g carb, 31g fiber
205g pro

2

5.30.08 Conditioning:

Usually Jump Rope 2min+1min rest x 12-15. My calves have been getting beat up lately so…

2min jump rope
5 ~120lb sandbag shoulders
25 40lb DB swings
+1min official rest

x 5 rounds

Comments:
About 25 min. Sweaty but not breathing too hard. Not bad.

3

Deleted… Diet and training template that I am no longer on

4

5.31.08 Lifting + Steady State:

Throwing in another lift day to get switched over to new training schedule. Tried to go after 10x3 for fat loss.

Warm Up: 5 min rower
light stretch
DROM Mobility

Back Squat: WU,135 x 5,5
185,10x3 strict 60 sec rest

Pull Ups: WU,BW x 5,5
+45lbs x 3,3
+35lbs x 3,3,3,3,3,3
BW x 4,3 strict 60 sec rest

Power Cleans:
3 reps on the minute density style
WU:135x4,155x4
10 min = 30 reps, Still Working On Form

Slow Cardio:
3 min on elliptical (I lasted a whole 3 minutes…)
20 min slow incline walk 15deg @ 3.5

5

6/1/08:

Rest Day

Cook, Clean, Laundry
Static Stretch

6

6.2.08 Lift:

Warm Up:
5 min rower
light stretch
DROM

Front Squat:
135x5,5
185x5
195x5,5,5,5,5 (PR)

OH Squat:
Barx5
75x5
115x2,2,2
135xmiss (so close)
115x2,2 (PR w/ Power Snatch Up)

Dips:
BW-PullUpsx10,Dipsx10
+45lbsx6,6,5,4
BW-PullUps x 8,Dips x 5

DB B. Split Squats:
45lbsx6/5
35lbsx10/10,8/8

DB Rows:
50lbsx10/10,10/10,10/10

Finisher:
500m+1min rest

  1. 1:53.3
  2. 1:57.1
    Quit → Pretty Rough One Today w/ All the Leg Work

Incline Treadmill Walk
12% @ 3mph, with some up and down for 15 min

(Veggie carbs all day + Surge which is no longer to be used during workouts as I now have some creatine and bcaas)

7

Internet was down for a couple days…

6/4/08:

Warm Up:
5 min rower
Trap and samson stretch
DROM

Back Squat:
185x5
205x5,6,5,4
225x1,2
255x1
(…I’ve been dieting so I haven’t really messed with adding weight. I don’t think I’ve been using enough as these weren’t bad)

OH Press:
95x8
115x5,4,5

Push Press:
115x5,6

(Shoulders are weak)

Full Squat Clean Practice:
135x4,4,4,4,4
(on the minute density style)

BB Row:
135x10,9,7,7

Back Extension:
25x20,13

Finishers:
500m + 1 min rest on rower
1)1:49.8
2)1:51.3
3)2:41.8
(Quit, Cleans and Squat really took it out of me)

Incline Walk:
12 deg @ 3 mph
15 min

8

6/7/08: (Missed a Day Somewhere. Need to Make Sure Things Get Labeled Right)

Warm Up:
5 min rower
Samson and Trap Stretch
DROM

Front Squat: 10x3 w/ 1 min rest
135x5,155x5,185x3 (WU)
195x3,3,3,3,3
205x3,3,3,3,3
(PR… Time to start adding weight)

OH Squat:
Barx5,75x5,95x5 (WU)
115x3
125x2,2,1,2,2

Pull Ups: 10x3 x/ 1.5 min rest
BWx8PU,8CU
+35lbsx3,3,3,3,3,3,3,1 (alernating PU,CU,MGL,MGR)
PU = Pull Up
CU = Chin Up
MGR = Mixed Grip Right Arm Chin Left Arm Pull
MGL = Mixed Grip Left Arm Chin Right Arm Pull

DB Flat Bench:
Push Upsx25
60lbsx10
70lbsx8,6,6
Push Upsx14

Finishers:
500m row + 1 min rest

  1. 1:52.4
  2. 1:50.2
  3. 1:50.7
  4. 1:56.9
  5. 1:55.5
    (This is murder after a tough workout)

Cool Down:
10 min incline walk

9

6/9/08:

Lately I’ve really been working on upping the intensity of my lifts. Creatine seriously added 20 lbs to my squats, or maybe I was just being a pussy before. Its still not high and I don’t expect to see any large improvements until I am done dieting.

Warm Up:
5 min rower
samson and trap stretch
DROM

Back Squat:
Warm Up- 135x5,185x3,205x3
10x3 - 215x3,3,3,3,3,3,3,3,3,3
w/ 1 min rest bw sets

Dips:
Warm Up-Push Upx20, BW Dipsx12
5x5 - +45lbs 5,5,5,5,5
+
Pull Ups/Push Ups:
7/15,8/13,4/0
w/ 1 min rest between sets

Full Squat Cleans:
Warm Up - 115x3,3
135x2,3,3
155x2,3,3
w/ 1 min rest between sets

500m+1 min rest Rower Intervals:
1)1:48.9
2)Quit So Not Counting
(I was going to give myself added points if I finished this but I still quit.)

Recovery:
15 min incline walk
3 mph @ 12.5 mph (5 min on 1 min flat)

10

6/10/08 Cardio/Conditioning/Fat Loss:

Warm Up:
Foam Roller
Some of Cressey’s Maximum Strength Stretches
DROM

Workout:
2 min Jump Rope
20 kb swings
10 kb snatches/arm
x 6 rounds

15 ab roller roll outs

(Note: First Day w/ Foam Roller and Kettlebell. It is 44 lbs)

11

6/11/08 Rest Day

I’m thinking front squats 10x3, working up to heavy doubles OH squat (I think I’ll get 135), OH press and Heavy Pull Ups for tomorrow.

12

6/12/08: Lift + Cardio

Warm Up:
5 min rower
trap + samson
Some DROM (Crowded Weight Room)

Front Squat:
WU: 135x5,185x4,185x3
10x3 @ 205 w/ 1 min rest

OH Squat:
WU: Barx5, 65x5, 95x3
Work: 115x3 125x2,2 135x1,0 115x2
(PR @ 135)

OH Press (Supersetted w/ Pull Ups):
WU: PUx7, PushUpx7, Barx8
95x5,5,5
105x5,5
125x3

Pull Ups:
+25lbs: 5,5,5,5,4
BW: 6

C2 Rower:
500m @ Damper 10: 145.5
Fish Game @ Damper 4: 4 min
Plain Row: 10 min @ Damper 4

Incline Walk:
5 min @ 3.5 mph 13 deg
1 min flat @ 3
x3 rounds

13

6/13/08

Rest Day

14

6/14/08

Went to the gym intending to lift. Warming up to squat it was obvious I was not going to have a productive session.

Back Squat:
Warm Up Sets
Started 10x3 @ 225lbs w/ 1 min rest
3,3,3,3,3,3 (more rest required)
205x3,3,3

Ended it there. I need more carbs in my diet, ate some pop tarts from the vending machine and oatmeal at home.

[Edit: This wasn’t from carbs or any diet changes. It was from quitting smoking and I definitely noticed some fatigure for a couple of days.]

KB Breathing Ladders (Afternoon):
1…15…1

Throwing in more KB work to make up for missed lifting:

Conditioning (PM):

40 double feet jump rope
80 alternating jump rope
30 KB Swings
10 KB Snatches/arm w/ towel to work grip
x5 rounds

15

6/15/08 A little more work

Jump Rope:
2 min + 1 min rest x 12 rounds

Slow Pull Ups: 10,7,6,5

Ab-Wheel: 3x10

16

6/16/08

Kettlebell:
30 swings
10 snatches/arm

Push Ups:
25

x probably about 5 or 6 rounds

Duration: ~30 minutes

…I’m quitting smoking too. Third day w/o a cigarette. Thank god that I’m finally going through with it.

17

6/17/08 Lifting

Warm Up:
5 min rower
light stretch (calves, traps, samson)
DROM

Back Squat:
185x3, 205x3
225x3,3
205x3,3,3,3
(Wanted 10x3 @ 225 w/ 1 min rest)

Pull Ups(PU/CU):
BWx6/6
+25lbsx3/0
+50lbsx2/0
+60lbsx2/0
+70lbsx0/1,1

L-Pull Ups:
BWx6/6,3/0

Some Knees to Elbows and Hanging Leg Raises

Back Extension:
BWx20

Cardio:
15 min on air dyne
30 min incline walking

(Shitty workout. Fatigue was present, possibly from poor sleep the night before. Possibly from quitting smoking. Maybe I need a deload week)

18

6/18/08 Rest Day

Foam Rolling
Static Stretch

19

6/19/08 Lift

Warm Up:
5min rower
calves, samson, traps
DROM

Front Squat:
135x5,5 185x3
205x3 (Didn’t think I could handle it)
195x3,3,3,3,3,3,3,3,3
(1 min rest)

OH Squat:
Barx5 85x5 115x2,3,4
135x1,1
115x4

Dips:
BWx12
+45lbsx6,6,6,6,4 (1 min rest)
BWx8
PushUpsx10

Low Cable Row:
4x12 (Up to 120 lbs on machine)

Rower Intervals (500m):
3 min warm up
1)1:46.6
2)2:13.3

Incline Walk:
25 min (4min on 1 min off incline)
3.5 mph @ 12 deg

20

6/20/08

Kettlebell Swing/Snatch
Jump Rope

x ~25 minutes