Wolfhound's Training Log

Training Logs
1

Hey Folks,

I added a Training log a few Months ago, but then I a) lost the motivation to train the shit out of me b) got ill () and c) figured out it’s good for me to eat paleo, but I don’t fucking eat enough to build some muscle.

But enough bullshitting around, the facts:

Age: 20 years old
Sex: Male
Height: Around 1,75 m
Weight: Around 167 lbs
Training Experience: On and Off since 3-4 years, but I never decided to really kick my butt, so my stats really stayed the same for years now.
Location: Eastern Germany

The plan:
It’s a full body plan with two different workouts (named “I” and “II”, creative, I know). As you will see, It’s inspired by the articles of Eric Cressey, who I admire a lot.

“I”
Simple Six and Agile Eight as a Warm Up

A1: Sumo Deadlift:
2x5 WarmUp
1x5 Working Set

A2: Ankle Mobility Drill
A3: Hip Bridge

B1: PullUps:
XX Reps in Z Sets
B2: Handstand hold:
Z Sets to failure
B3: Wall Slides:
Z Sets x10

C1: Kneeling Rollouts neg.:
2x5
C2: Pull Aparts:
2xfailure
[/b]C3: Plank:[/b]
2xfailure

“II”:
Simple Six and Agile Eight as a warmup

A1: Goblet Squats:
2x6xWarmUp
1x6xWorkSet

A2: Ankle Mobility
A3: Hip Flexor Stretch

B1: Reverse Lunge FSG:
2x6xWarmUp
2x6xWorking Set
B2: 1A Bent-Over-Row:
2x8xWarmUp
2x6xWorkingSet

C1: Dips:
XX Reps in Z Sets
[/b]C2: Face Pulls:[/b]
Z Sets to failure

Conditioning:
Once per week I do hill sprints with a comrade of mine, hill is about 30-40 meters.

In the next post I will post the latest workouts and my goals.

2

Goals:
I have some big goals, I want to reach until my 21th birthday in April next year:

Sumo Deadlift: 1.25BW (about 209lbs)
Goblet Squats: 88lbs for Reps (when I’ve reached this I will switch to Front Squats)
Chin Ups: 15 Reps
Dips: 15 Reps

I have some short- and midterm goals, but I want to keep them for myself at the moment.

Latest Workouts:

01.11.2011:
Had a cold the week before, this was my workout to test if I feel good enough to start training again.
[b]ChinUps:[b]
3x5
Dips:
3x5
Facepulls:
2xf

03.11.2011:

A1: Sumo Deadlift:
1x5 66lbs
1x5 88lbs
1x2 110lbs
A2: Ankle Mobility
A3: Hip Bridge

B1: ChinUps:
15 Reps in 4 Sets (7,5,4,1)
B2: Handstand hold:
4 Sets to failure
B3: Wall Slides:
4x10

C1: Kneeling Rollouts neg:
1x5
C2: Pull Aparts:
1xfailure
C3: Plank:
1xfailure

05.11.2011:

A1: Goblet Squats:
1x6 16lbs
1x6 26lbs
1x6 37lbs
A2: Ankle Mobility
A3: Hip Flexor Stretch

B1: Reverse Lunge FSG:
2x6 44lbs
1x6 66lbs
B2: 1A Bent-Over-Row:
1x8 26lbs
1x8 37lbs
1x6 48lbs

C1: Dips:
12 Reps in 3 Sets (5,4,3)
C2: Face Pulls:
3xfailure
C3: Side Plank:
3xfailure

06.11.2011:
Hill Sprints (30-40m)x14

08.11.2011:

Sumo Deadlift:
1x5 66lbs
1x5 88lbs
1x4 110lbs
Ankle Mobility
A3: Hip Bridge

B1: ChinUps:
20 Reps in 4 Sets (Don’t know where all those ChinUps come from)
B2: Handstand hold:
4 Sets to failure
B3: Wall Slides:
4 Sets x10

C1: Kneeling Rollouts neg.:
2x5
C2: Pull Aparts:
2xfailure
[/b]C3: Plank:[/b]
2xfailure

As you see, the Reps differ a bit, because I just didn’t get the weight right at the Sumo Deadlift. I will stay at this weight until I hit it for 5-6 reps, then I will move up 22lbs.
Today’s workout started as a REALLY shitty one, got all dizzy while deadlifting, because I just didn’t ate enough, got a whole lotta stress at university (studying nutritional sciences atm). ChinUps just went up like they were nothing.

Edit: Don’t know where I have my typo, but I just can’t get all this bold text out of my posting…just don’t care :>

3

Skipped workout yesterday, because I sat in my car half of the day, driving to northern germany, to visit some old friends of mine.

Currently I’m just tired all the time, took a 2.5h nap before working out.

11.11.2011:
Simple Six, Agile Eight, Bodyweight Squats

“II”:
A1: Goblet Squats:
1x6x26lbs
1x6x37lbs
1x6x48lbs
A2: Ankle Mobility
A3: Hip Flexor Stretch

B1: Reverse Lunges FSG:
2x6x44lbs
2x6x66lbs
B2: 1A Bent-Over-Row:
1x8x26lbs
1x8x37lbs
2x6x48lbs

C1: Dips:
15 Reps in 3 Sets (5,5,5)
C2: Face Pulls:
3 Sets to failure
C3: Side Plank:
3 Sets to failure

Tough shit with the Lunges and the Rows. Thinking about using the same weight next time. Goblet Squats are doing wonders for my mobility.

4

Have been pretty drunk yesterday/today (came home 5 o’clock in the morning, slept till 3o’glock in the evening), so I’m wasted. Felt like shit during my warm up, deadlifts surprisingly easy, chinups felt shitty. Workout in general took AGES to complete.

[b]13.11.2011:

“I”:
A1: Sumo Deadlift:[/b]
1x5 66lbs
1x5 88lbs
1x6 110lbs → Easy, 132lbs the next time
[b]A2: Ankle Mobility
A3: Hip Bridge

B1: ChinUps:[/b]
23 Reps in 4 Sets (6,6,6,5) → 20 reps planned, but I simply felt like doing more
B2: Handstand hold:
4 Sets to failure → Trying to push away from wall and hold it free
B3: Wall Slides:
4 Sets x10 → Fucking HATE these!

C1: Kneeling Rollouts neg.:
2x5 → Some of them also with a positive phase, but couldn’t complete all 5 with full ROM
C2: Pull Aparts:
2xfailure
C3: Plank:
2xfailure

5

Decided to write some sentences about my nutrition every day.

Today:
Well, as mentioned above, I had a hard party going on yesterday, so I just woke up around 3 o’clock in the evening.
Ate one apple, one medium sized bowl of Oatmeal with 100g full cream and 2scrambled eggs (my last ones, forgot to buy more yesterday) with chopped onions and ~100-150g Bacon.
During the day I drunk a lot of iced water with lemonjuice in it, before the workout I had a pretty strong coffee.
Now, after taking a shower I will have: Another apple, maybe some more oats or some potatoes, one big steak (pig), with some more chopped onions and some brussel sprouts. I’m thinking about putting some butter on top right now, or using the remaining 100g of full cream as a sauce.

Good night, folks!

6

14.11.2011:

Agile Eight, Simple Six, 100 Pull Aparts

Nutrition: Large Bowl of Oatmeal with Almonds for breakfast, 1 piece of bread with 1 cooked egg at the university, 200g of Bacon as a Snack, for dinner I had 400g of Chicken breast, 5 Table Spoons of Cocos Rice (Made of onions, white rice, cocos milk and cocos powder) and chili paste. Again: Not really enough, have to eat more.

7

Today I’ve been in a fucking hurry, because I slept all evening. While warming up and thinking how to modify the Workout, that I’ll come on time to my Date anyway, I remembered the “Wendler Sentence”: If you don’t know what to do in the gym [replace with: Don’t have the time to train the amount you want to]: Squat and Sprint.

16.11.2011:
Jump Rope, Simple Six, Agile Eight

A1: Goblet Squats:
1x6x26lbs
1x6x37lbs
1x6x48lbs
1x6x60lbs

A2: Ankle Mobility
A3: Hip Flexor Stretch

“Sprint”:
Jump Rope 50turns
Mountain Climbers 10/10
for three times

EDIT:
Logged this while working out, so I just forgot one Set of Zercher’s I did after the Goblet Squats, 66lbs for 6. Just starting to practice these, because I don’t have any small plates for the Goblet Squats left. Maybe I have to delete the goal of 88lbs in Goblet Squats and go for Zercher’s. Good night!

8

Got invited to Berlin for a few days, to see a friend of mine I haven’t seen for around 3.5 years, so training clearly wasn’t my priority the last days.

Got back on track today:

22.11.2011:
“I”:
Agile Eight, Simple Six

A1: Sumo Deadlift:
5x66lbs
5x88lbs
3x110lbs
4x132lbs → Will up this to 154 when I hit 5-6 reps
[b]A2: Ankle Mobility
A3: Hip Bridge

B1: ChinUps:[/b]
23 Reps in 4 sets (8,5,6,4) → Will stay at 4 Sets and see how much reps I can bang out
B2: Handstand Hold:
4 Sets to failure
B3: Wall Slides:
4x10

C1: Kneeling Rollouts:
3x5
C2: Pull Aparts:
3xf
C3: Plank:
3xf

9

24.11.2011:
Agile Eight, Simple Six, added some Cossack Squats and Goblet Squats up to 38lbs

[b]“I”:

A1: Zercher Squats:[/b]
5x44lbs
5x66lbs
5x88lbs → Got a cramp in my right arm, but the set just felt fucking awesome!
A2: Ankle Mobility
A3: Hip Flexor Stretch

B1: Barbell Reverse Lunge:
2x5x44lbs
1x6x77lbs
—> Did them no handed, couldn’t achive the Olymp Grip because arm was cramping again.
B2: One-Arm Barbell Row:
1x8x26lbs
1x8x37lbs
1x6x44lbs

C1: Dips:
20 Reps: 6,5,5,4
C2: Face Pulls:
4x20
C3: Side Plank:
4xf

Cut the assistance exercises short today, because right now I’m on my way to a test training in a local Martial Arts club. See ya guys!

10

“I”
Simple Six and Agile Eight as a Warm Up

A1: Sumo Deadlift:
1x5x66lbs
1x5x88lbs
1x3x110lbs

1x5x132lbs → 154lbs the next time

[b]A2: Ankle Mobility Drill
A3: Hip Bridge

B1: PullUps:[/b]
8(maybe 9),7,5,3 → Grip = limiting factor
B2: Handstand hold:
4 Sets to failure (hold it free a couple of times)
B3: Wall Slides:
4 Sets x10 → Still hating these

C1: Kneeling Rollouts neg.:
2x5 —> Progressed ROM in these, so just 2 sets.
C2: Pull Aparts:
2xfailure
C3: Plank:
2xfailure

Good Night!

11

30.11.2011:
“II”:

I don’t know, why this always affect this workout, but I hadn’t the necessary time to train the full workout again this time.
So…again: Squats + Sprint

Agile Eight and Simple Six, 2 Sets of Goblet Squats with light weight

Zercher Squats:
1x5x44lbs
1x5x66lbs
1x3x88lbs
1x4x110lbs

Complex:
Don’t know the exact exercises anymore, 6 reps each with 44lbs. + some Rope Skipping

05.12.2011:
“I”:

Agile Eight and Simple Six

A1: Sumo Deadlift:
1x5x66lbs
1x5x99lbs
1x3x132lbs
1x3x154lbs

A2: Ankle Mobility
A3: Hip Bridge

B1: Chin Ups:
4 Sets: 9,6,5,4 (-> 24 Reps)
B2: Dips:
4 Sets: 7,5,4,4 (-> 20 Reps, Decided to put these in as a substitue for the short cutted workout)
B3: Wall Slides:
4 Sets of 10

C1: Kneeling Rollouts:
3x5
C2: Pull Aparts:
3xf
C3: Plank:
3xf