|
Post by thatnuckolskid on Jul 24, 2010 15:48:49 GMT -5
not totally sure this should be a PL log at this time. the college i'm going to has a free weight gym, but it's supposed to be only for the athletes. also, there's a gym down the road, but i'm not sure i'll have the money to pay to go to it. but we shall see. finally done with the beach and church camp, tho, so training should be more regular again. basically this is how my training looks
day 1: AM: cardio, maybe stretch and bodyweight stuff PM: upper body. pick a push and a pull and hit them hard. rehab night: stretch, bodyweight stuff
day 2: AM: cardio, maybe stretch and bodyweight stuff PM: lower body. pick either a squat or pull and hit it hard. core. rehab night: stretch, bodyweight stuff
day 3: AM: cardio, maybe stretch and bodyweight stuff PM: a few full body exercises to get blood going or a complex. rehab night: stretch, bodyweight stuff
repeat.
|
|
|
Post by thatnuckolskid on Jul 24, 2010 19:44:16 GMT -5
AM: mile jog and some stretching
PM: stretch, light stuff, more stretching, working out the kinks from church camp, dynamic warmup, then finally got down to business
plate loaded incline machine (neutral grip) 25s x a lot (stretching chest and front delts) (steep incline) 45s x a lot (unilateral, doing the same thing) 2 plates and 2 quarters x 5 per side 4 plates x 5 per side (starting to hit my stride) 4 plates and 2 quarters x 5 per side 6 plates x 5 (bilateral) 6 plates and 2 quarters x 3 8 plates x 3 (slightly lower incline) 8 plates and 2 quarters x 2 (low incline) 4 plates x 15 (pronated grip)
SS
pullups (hands on independent handles so i had to keep my wrists stabilized) 5x5 with leg raise x10 x15 (straight pullup bar)
more stretching.
more stretching to come tonight. worked in the kitchen at church camp and had no time to stretch all week. need to get my hips opened up good again. felt suprisingly strong.
|
|
|
Post by thatnuckolskid on Jul 25, 2010 20:30:56 GMT -5
throughout the day: cardio, stretching, all that jazz
in the gym
SSB squats worked up to 295 3x5, 1x10
various ab stuff
|
|
|
Post by rickhussey on Jul 26, 2010 12:35:25 GMT -5
How did your sprint triathlon go Greg?
|
|
|
Post by thatnuckolskid on Jul 26, 2010 16:17:52 GMT -5
my training partner flaked on me, so i didn't want to drive and pay to compete, so i charted the distances myself.
300m swim 19:32 (bad, i know, but my goal was under 20 minutes) 25 mile bike 43:18 (goal was under 45 minutes, and this was on a mountain bike as i don't have a road bike) 5k run 22:07 (goal was 20 minutes. i was pooped by now) 1:24:57 total. i was shooting for under 90 minutes, so i was pleased. it was challenging, but not really something i'd want to do again any time soon. thanks for asking!
farmers walks with a trap bar 160 5 trips SS ab stuff
clean and press worked up to a few reps with 185. shoulder strength feels like it's about where i left it. SS more ab stuff
random other stuff.
|
|
|
Post by thatnuckolskid on Jul 28, 2010 15:24:45 GMT -5
chest press 2 platesxa ton (front delt stretch) 2 plates and 2 quartersxa ton 4 platesx5 per arm 4 plates and 2 quartersx5 per arm 6 platesx5 6 plates and 2 quartersx5 8 platesx3 8 plates and 2 quartersx3 10 platesx5 4 platesx20 SS pullups 5x5 1x10 1x12 1x15
dip machine one high rep set (didn't like it too much)
seated lateral raises 5sx10 8sx10 10sx10 15sx10 (one continuous set)
not a bad day. one note to make is that i have VERY little rest between my sets. high intensity, high density, low volume is feeling good so far. i'm taking a little longer to recover than normal because i haven't done anything heavy in a while, but i'm sure i'll adapt and the workload will be no problem at all. the reason i'm doing more machines than in the past is that i've made progress on a lot of different aspects of my strength, but my big 3 have been stalled for a while now, so i just want to see if an increase in strength on machines will translate once i build the stabilizers back up again. i figure it's worth a try
|
|
|
Post by thatnuckolskid on Jul 31, 2010 17:25:14 GMT -5
took a 2 hour hike through boone 2 days ago.
yesterday: 4 hour hike up grandfather mountain in the morning
PM trap bar DL 65x10 155x5 265x5 355x5 465x1 465x7 SS incline leg raises 5x10 1x50
today: nothing in the AM; mowing
PM slight incline DB press 45x10 55x10 65x10 75x10 85x10 (PR. easy) 95x5 105x5 (PR) 115x5 (PR. a couple left in the tank) SS 1 arm t-bar rows 45 8x10 per arm
dips bwx20, 15, 20 SS pullups bw 3x12
30 minutes on the dreadmill
|
|
|
Post by thatnuckolskid on Aug 1, 2010 21:17:51 GMT -5
AM bike ride
PM curl to reverse grip shoulder press 95 5x5
farmers walks 155 5 trips of 60 yards. worked on the hook grip SS a ton of machine crunches
dreadmill 20 minutes
|
|
|
Post by thatnuckolskid on Aug 3, 2010 21:41:24 GMT -5
front squat 135x3 185x3 225x3 275x8 315x1 paused
SSB squats 155x5 205x5 245x5 295x5 315x5 SS 10 decline situps between every set
a ton of russian twists
a bunch of plyo pushups (demonstrating them to someone)
some time on the dreadmill
mowing ALL day
|
|
|
Post by thatnuckolskid on Aug 4, 2010 13:46:55 GMT -5
incline press machine worked up to 8 platesx3 steep incline 8 plates and 2 quartersx5 lower incline 4 plates burn out lower incline SS compound row 4 plates 6x10 4 plates 2 quartersx10 4 plates 4 quartersx5
dips x20, x10 pullupsx13, x15
|
|
|
Post by thatnuckolskid on Aug 5, 2010 16:56:04 GMT -5
clean and press up to 240
power clean 250
farmers walks and ab work
|
|
|
Post by thatnuckolskid on Aug 10, 2010 23:31:00 GMT -5
press, row, sh. press, upright row, curls, tris with sled
|
|
|
Post by dopar66 on Aug 11, 2010 10:08:49 GMT -5
You're all moved into the dorm and such?
|
|
|
Post by thatnuckolskid on Sept 9, 2010 9:48:51 GMT -5
i am! sorry for the long layoff from posting. i have been training. the gym here is not ideal so lately i've just been doing bodyweight stuff. i'll do 3 sets near failure on each exercise and then finish off with core work. i'm trying to work up to 100 pushups and 30 pullups, among other things. i'm only going to post my first set since that's the number i'm trying to beat
monday pushups 40 inverted rows 35
tuesday dips 20 cable upright rows 60 (i think) for 25
wednesday handstand pushups 10 pullups 20
as you can see, my strength dropped significantly just by using machines for 3 weeks or so. not good. oh well, i'll get back at it. classes are going GREAT!
|
|
|
Post by dopar66 on Sept 14, 2010 13:58:19 GMT -5
Glad things are going well, even if the gym is... lacking...
God Bless.
|
|
|
Post by thatnuckolskid on Sept 21, 2010 22:34:16 GMT -5
hey guys! I'm thinking about posting my training again, but i have to admit, it's really boring. i may only give updates when i hit a PR current bests: pushups: 70 inverted rows: 45 smith machine shoulder press (handstand pushups got annoying): 95x25 pullups: 27 and my training today: AM 30 minutes of cardio 25 minutes in between classes. needed to do some studying to so i figured i'd be productive while i was at it. training: dips, 3 sets to failure. 30 on the first set upright rows, 3 sets to failure. 96x25 on the first set crossover knee raises on the dip bar 30 minutes post-training cardio ping pong tonight. it's exercise if you play with the right people
|
|
|
Post by thatnuckolskid on Sept 22, 2010 8:10:55 GMT -5
25 minutes AM cardio
|
|
|
Post by chancey on Sept 22, 2010 8:14:04 GMT -5
You hanging with the Chineese Ping Pong Team? They'd certainly work you!
Two big eye openers when I was naive - Pro Volley Ball & Ping Pong. I never knew...
|
|
|
Post by thatnuckolskid on Sept 22, 2010 18:31:53 GMT -5
haha i wish i was that good! i consider it micro-interval training. a second of relaxing and 1-2 seconds of rapid movement. 35 minutes cardio between classes studying again training: pullups 30 on my first set. SCORE! smith machine shoulder press 105x25 first set some cable ab stuff. not much 25 minutes PWO cardio
|
|
|
Post by thatnuckolskid on Sept 23, 2010 8:54:47 GMT -5
AM cardio 30 minutes
heading to chapel soon (i go to a Christian school) and then between or after classes i'm shooting for a new pushups PR.
note: calories are on the way down right now. I'm sitting somewhere a shade under 210 (not TOTALLY certain as i don't have a place to weigh naked) and without a competition to shoot for, i have no reason to stay in the 220-230 range anymore. I've talked about it several times, but i've finally made a commitment to get my lazy butt back in shape and somewhere under 200 pounds. as for performance, i don't want to lose a ton of muscle and if my strength endurance starts suffering, i'll know it's time to slow down. Right now i'm on a low carb diet, and just did moderate amounts of cardio until pregress stalled. Obviously i've ramped up the cardio, and slowly i'll be cutting back on calories, while still keeping protein high (between 250-300 grams per day) so cut back on muscle loss. any advice would be appreciated!
|
|
|
Post by thatnuckolskid on Sept 24, 2010 8:45:37 GMT -5
yesterday:
30 minutes between classes on the ol dreadmill
ping pong after class
workout: pushups 75 on the first set PR inverted rows 50 on the first set (PR or ties a PR) ab stuff with the ball
evening: about an hour on the dreadmill
today: AM 25 minutes cardio
note: i haven't turned into a cardio freak. the morning cardio is probably the highest intensity i'm doing, and my heart rate for that peaks around 120 MAYBE. part of that is that i have a low heart rate to begin with tho (i'm going around 3.5 MPH at a 3-5 degree incline). the other sessions are even lower. i have a LOT of reading and studying to do though, and i find i actually read faster and have better recall if i do it on a treadmill, i guess from increased blood flow to my brain, so i'll put it at 3 mph on a slight incline and go for it. that usually gets my heart rate up to a shade over 100 which is enough that i feel more energetic without wearing myself out.
note number 2: i'm glad that my workouts are still going well and that i'm actually showing progress despite dieting and cardio. part of this may be that i'm a little bit lighter and my body's still adapting to strength endurance stuff rather than maximal force production, but i feel like this diet is in no way adversely affecting my strength yet.
|
|
|
Post by thatnuckolskid on Dec 9, 2010 15:41:21 GMT -5
after a LOOOOONG break from posting, an update I think ive finally decided to bite the bullet and pay the membership fee at the local gym (well, "health club") since the machines at school just aren't cutting it. frankly, i've been going through some serious squat withdrawals So anyways, BW is sitting right around 200 at the moment, and my lifts are all terrible. i'm just pushing the volume, frequency, and bar speed right now trying to get back in the groove again and build back up a decent base. The weights are sad, but i'm basically just terminating the exercise when bar speed slows down. OHP: 45x3 55x3 65x3 75x3 85x3 95x3 105x3 115x3 incline: 115x3 125x3 135x3 145x3 155x3 bench 155x3 165x3 175x3 185x3 195x3 205x3 215x3 225x3 235x3 squat 45x3 95 2x3 135x3 185x3 225x3 245x3 chins bwx5 bw+25x5 bw+45 3x5 deadlifts 135 3x1 185x1 225x1 275x1 295x1 315x1 if i had to guess, my lifts are probably somewhere in the neighborhood of 365-325-455 at the moment. i'm about to have a month off for christmas break where i can train faithfully, and then plan on getting a membership at the gym near my school. i'd like to stay somewhere below 220, and might compete over the summer at some point, but right now my goals are lower, like 405-350-500 hopefully by mid-spring, and just going from there
|
|
|
Post by thatnuckolskid on Dec 10, 2010 17:28:31 GMT -5
deadlift 45x3 135 3x1 185x1 225x1 245x1 265x1 285x1 305x1 315x1 335x1
OHP 45x3 55x3 65x3 75x3 85x3 95x3 105x3 115x3 125x3 135x3 incline 135x3 145x3 155x3 165x3 175x3 bench 175x3 185x3 195x3 205x3 215x3
squats barx3 95x3 135x3 155x3 185x3 205x3 225x3
barbell rows 185 3x5
pretty good day today. deadlifts were fast, and 335 was maybe my fastest rep, but my low back was just a bit tight, so i figured i'd call it quits and be happy with steady progress. my incline felt suprisingly good, seeing as i've never been good at them. i think getting a bit higher there bumped my bench number down a bit because my front delts were already tight form yesterday. all my pressing felt really solid and my form's coming back, but the speed on the bench just wasn't quite what i'd have liked. from not squatting, even having 235 on my back yesterday left my glutes and adductors tight, but my form felt a lot better than yesterday as my muscle memory is returning. 205x
|
|
|
Post by thatnuckolskid on Dec 11, 2010 19:49:39 GMT -5
squat 45x3 135 2x3 185 2x3 225x3 245x3 265x3 (faster than 225 yesterday)
dips bw+70 3x5
sumo pulls 135 3x1 185 2x1 225 2x1 245 2x1 265 2x1 285x1
chinups bw+55 3x5
preacher curls 75xtil i felt like quitting
|
|
|
Post by thatnuckolskid on Dec 13, 2010 19:25:24 GMT -5
pushed things a little today, and felt GREAT
overhead press 45x3 55x3 65x3 75x3 85x3 95x3 105x3 115x3 125x3 (not impressive by any means, but a PR for this type of training) incline 125 2x3 135x3 145x3 155x3 165x3 175x2 (not satisfied with bar speed so i shut it down) bench 175x3 185x3 195x3 205x3 215x3 225x3 235x3 245x1 255x1 265x1 275x1 (bar speed still felt good)
squat bar 2x3 135x3 185x3 205x3 225x3 245x3 275x1
bent over rows 195 3x5
deadlifts 195x1 225x1 245x1 275x1 315x1 335x1 365 2x1 (nice and fast)
i hyperextended my back slightly on the last set of squats. not too concerned about it. it's not uncomfortable unless i try to lean back and doesn't hinder performance. it's what i get for arching my back too much i guess.
|
|