Zoltan! (Training Log)

Will be doing a slightly modified version Dan Johns 40 day program ‘even easier strength’.

I’ve had good success with it in the past, and so am returning to it, it is also a low volume program - which allows me to train cardio pretty regularly, which i need to because fitness is regularly tested at work (and the tests are cardio based). I’ve never been good at cardio, so i need to continually work on it.

My best lifts are:
DL: 405
SQ: 335
BP: 235
OHP: 155

Otherwise i’m slightly shorter than 5’10, currently about 180lbs, and fairly lean.

For this program I plan on doing
Week 1
Workouts 1-4
Squat 2x5
Incline Press 2x5
Dumbbell row 2x10
1 of (biceps, shoulders, BTN pulldown) rotating, 2x10
Hanging leg raise, side bends, 2 sets
Cardio, 30 min

Workout 5
Deadlift 3x3
OHP 3x3
Hammer str Row 3x5
Leg Curls 3x5
Rocky Situps 2 sets
Cardio 30 min

Weeks 2-4
Raise weights, repeat.

After 4 weeks i will keep the template, but change the exercises.

Workout 1

Squat 225 x 5,5
Incline Press 135 x 5,5
DB Row 70 x 5,5
DB Curl 35 x 10, 35x5, 25x7
reverse BB curl 45 x 10,10
leg raises, 15, 15
Side bends, 50 x 10,10

Cardio, treadmill 30 min walking.

workout 2

Squat 225 x 5,5
Incline Press 135 x 5,5
DB row 70 x 10,10
BTN Pulldown 80 x 12,12
Leg Raise 15,12
Side Bends 50 x 10,10

Cardio, Treadmill, 30 min walking.

workout 3

Squat 225 x 5,5
Incline Press 145 x 5,5
DB Row 75 x 10,10
Defranco Shoulder Complex 10 x 10,10
Leg raises, 15,15
Side bends 55 x 10,10

Cardio, treadmill, 30 min walking, 5 min running

workout 4

Squat 225 x 5, 275 x 3
Incline Press 145 x 5,5
DB Row 75 x 10,10
all sorts of curls
leg raises, 15,12
side bends 60 x 10,10

treadmill, 24min walking, 6 min running.

Workout 5

deadlift, 315 x 3, 365 x 3,3
OHP 145 x 3,3,3
Hammer str Row, 180 x 5,5,5
Leg Curls 60 x 5,5, 70 x 5
rocky situps 22, 18

Treadmill, 22min walking
8min running

Felt like i betrayed the spirit of the workout today by pushing a little too hard on the deadlifts, the sets of 3 were harder than they should have been.

Currently on Day 2 of a very low carb diet.

today i ate
6 eggs
3 breakfast sausages
2 large sausages
2 pieces of bacon
1 avacado
3 scoops of whey protein
a handful of nuts
misc vegetables
fiber drink
about 8 cups of coffee
and 4 cups of tea.

doesn’t look like much now that I’ve written it all down.

8 CUPS OF COFFEE!!!

[quote]Spock81 wrote:
8 CUPS OF COFFEE!!! [/quote]
mmmm coffeeeee…

I mean… i could quit anytime… i swear.

Like right now…

JUST HOOK IT TO MY VEINS!!

Week 2
workout 1

Squat 245 x 5,5
Incline Press 145 x 5,5
DB Row 75 x 10,10
BTN Pulldown 80 x 10,12
HangLegRaise 15, 15
Side Bends 60 x 10,10

Cardio - walking 20min, jogging 8 min, running 2 min.

Week 2
Workout 2

Squat 245 x 5,5
Incline Press 145 x 5,5
DB Row 75 x 10,10
should complex 10 x 12/12/6, 12/12/8
HLegraise 15,15
sidebends, 60 x 10, 10

Cardio - 20 min walking, 120bpm, 10 min jogging, 140bpm

Squats felt really good today, back wasn’t as sore as yesterday, but everything else felt harder.

Week 2
Workout 3

Squat 245 x 5,5
Incline Press 145 x 5,5
DB Row 75 x 10,10
DB Curls 35 x 12,10 30 x 8
reverse BB curls 45 x 12,12,12
HLegRaise 15,15
side bends 60 x 10,10

cardio walking 20 min, jogging 10 min, running 2 min
heart rate 140 bpm

I don’t know what the deal is with this program, but i feel FUCKING GREAT afterwards. seriously the best i’ve felt in years.

This is cool, you’re squatting everyday.

Squats are awesome. But not quite everyday - I’m not squatting on deadlift day.

They are harder everyday, but not as much as i thought they would be. Actually its kind of weird/backwards. 245 for 2 sets of 5 seemed harder than it should on monday (cns still tired from deadlift triples maybe?) but by today, it was feeling lighter, even though my back was more tired and sore.

Week 2
workout 4

Squats 245 x 5,5 - I won’t say these were hard, but they were SLOW. alot slower than they should be… is the cardio catching up with me?
incline BP 145 x 5,5 - felt easy
DB row 75 x 10,10
BTN pulldow 80 x 12,12
HLRaises 15,15
Side Bends 60 x 10,10

14 Min walking, 14 min joggin.
BPM 132

Week 2
workout 5

deadlift, 315 x 3, 375 x 3,3 (rep PR)
OHP 100 x 3, 150 x 3,3,3 (rep PR)
Hammer row, 200 x 5,5,5
Leg Curl, 70 x 8,8
Rocky situps (lost count)

Cardio, walking 16 min
joggin 10min
HR 160 BPM

What’s a rocky sit up? Like a bunch of hardcore full sit ups with encouraging music played in the background?

Good job on the PR-in!

hehe, its just a decline sit-up sometimes with a medicine ball, but i call them rocky sit-ups cause i hear the music in my head and feel really cool whenever i do them :slight_smile: (so basically yes)

and thanks!

sometimes if no one is around i’ll punch air and pretend i’m tough when i do them too.

Week3
workout 1
squat 255 x 5,5
Incline BP 155 x 5,5
DB row 80 x 10,10
shoulder thingy, 10 x 12/12/12/, 6/6/6
running 6 min, 156 bpm

ran out of time today for abs and cardio. squats felt goood.