View Full Version : J's Log
Saturday
1.5 light jog with tons of hill sprints in the North Georgia mountains. Was luck enough to go to a wedding at a log cabin.
Today
Lower Day
Agile 8
Deadlift
135x5
225x3
315x2
360x1
335x8
Leg press
2p x10
4p x10
6p x15 x12
Abd/add 2x20
Straight leg sit-ups with 10lbs
x60
Body weight 193lbs
Done
Dynamic Warm-Up
4x400 meter sprints (Sprinted a lap; walked a lap)
Cool down stretching
BW 194lbs
No longer focusing on powerlifting; however, I am trying to stay as strong as possible. I am preparing to enter the military next year so I have upped my conditioning and lost about 35lbs so far. Goal is to stay around 190-195lbs and get as strong and conditioned as possible at this weight.
Incline
barx12
95x5
135x5
185x3
225x2 (paused)
260x1
205x10
DB Military
65x16
65x12
Hammer Pulldown
5x10
DB Curls 3x12-18
Triceps Pushdowns 3x12-15
DONE
BW 194lbs
a.m. 1.5 mile light jog 13:00 min pace
p.m. walk 2 miles
Squat (no belt)
bar x 10
135x5
185x5
225x3
275x2
315x1
345x1
315x10
295x10
Leg Curls/Adductors 2x12-15
Abs x lots
bw: 195lbs
DONE
1) Powerlifting Meet August 10
2) Couple 5k's
3) After my powerlifting meet I am going to do a sprint triathalon sometime in the fall.
ATLAS64
05-28-13, 12:31 am
45 minutes easy cardio
Close Grip Bench
bar x10
95x10
135x5
185x4
225x3
275x1 (paused)
300x2 (paused)
225 3x5 (paused)
185x20
DB Military
2x12
Chest Supported Row
5x10
BB Curls 3x12-15
Body Weight 194lbs
DONE
ATLAS64
05-28-13, 11:10 pm
4 mile hike up and down/around Kennesaw Mountain (lots of fascinating Civil War history)
ATLAS64
05-28-13, 11:33 pm
Week 1
Day 1
Squat 5-4-3-2-1; 1x6-12
Rows 4-5x10-15
Leg Curls 3x10-15
Abs
Day 2
Close Grip Bench 5-4-3-2-1; 1x6-12
DB Incline 2x10-15
Side Laterals 3x10-20
Curls 3x10-20
Week 2
Day 1
Deadlift 5-4-3-2-1; 1x5-8
Leg Press 3x12-20
Lat Pulldowns 4-5x10-15
Abs
Day 2
Incline 5-4-3-2-1; 1x6-12
DB Flat (palms in) 2x10-15
Side Laterals 3x10-15
Curls 3x10-20
Conditioning 2-3x per week (Swimming 500-1000 yards , 1.5 mile run, 200-400 m intervals, long bike ride, hike...whatever I feel like that day)
Week 1
Day 1
Squat 5-4-3-2-1; 1x6-12
Rows 4-5x10-15
Leg Curls 3x10-15
Abs
Day 2
Close Grip Bench 5-4-3-2-1; 1x6-12
DB Incline 2x10-15
Side Laterals 3x10-20
Curls 3x10-20
Week 2
Day 1
Deadlift 5-4-3-2-1; 1x5-8
Leg Press 3x12-20
Lat Pulldowns 4-5x10-15
Abs
Day 2
Incline 5-4-3-2-1; 1x6-12
DB Flat (palms in) 2x10-15
Side Laterals 3x10-15
Curls 3x10-20
Conditioning 2-3x per week (Swimming 500-1000 yards , 1.5 mile run, 200-400 m intervals, long bike ride, hike...whatever I feel like that day)
Going to modify some stuff so it is easier on my shoulders to swim each week. I read Sanchez's article several years ago and just in the last year I have gone to training twice per week and it has made a HUGE difference in recovery. Nowhere near as strong as I was but I can still hit "ok" numbers with all of the running and swimming I am doing. I have swapped my goals because I am currently in the process of joining the military and the job I am preparing for requires a descent amount of running and swimming. Twice per week lifting has allowed me to keep my y chromosome while embracing endurance training.
Week 1
Day 1
Squat- top set of 3-8
Leg Ext/BSS/Lunges 3x10-15
Leg curls 3x10-15
Abs
Day 2
CG Bench- top set of 3-8
T-Bars 4x10-12
DB Incline 2x8-12
Accessory Work (1-3 exercises): Dumbbell Side Laterals, DB Curls, Pushdowns, Rear Delt Flyes, Upright Row, Band Pushdowns, Bar Curls, Preacher Curls, Front Raises, Defranco Shoulder Complexow
Day 1
Deadlift- top set of 3-6
Leg Ext/BSS/Lunges 3x10-15
Leg Curls 3x10-15
Abs
Day 2
Incline Bench- top set of 3-8
Pull-downs 4x10-12
Dips (weighted)/DB Flat (palms in) 2x10-15
Accessory Work (1-3 exercises): Dumbbell Side Laterals, DB Curls, Pushdowns, Rear Delt Flyes, Upright Row, Band Pushdowns, Bar Curls, Preacher Curls, Front Raises, Defranco Shoulder Complex
*Top sets will mostly be 5's. Will do 8's for fun sometimes.
1.75 mile run (lots of hills)
Deadlifts
135x5
225x3
315x3
405x2
375x3
*hook grip on everything. Did not push reps bc of lower back soreness from hills. In two weeks I will come back for 365-375x8 and go up from there.
HS Pulldowns 4x10
Leg Ext 3x15-20
Leg Cursl 3x12-15
Machine Abs 3x12
DONE
Combining endurance training and strength training is a bitch...but I am making it work.
Incline
Barx10
95x10
135x8
185x8
205x8(easy)
Dips
3x12-15 with 45lbs
EZ bar curls
3x12
Side laterals
2x12
Pushdowns
2x15
Body weight 195lbs
Yesterday
2 Mile Race Pace Run +2 mile hiking
Today
Squat
225x8
275x8
315x12
330x7
T-Bar Row
1p x10
2p x10
3p x 10
3p+25 x 10
Hamstring Curls
3x12-15
Lat Pulls
2x12
2.5 Mile Trail Run..sprinted the last 3/4 mile because it started pouring rain haha.
ATLAS64
06-09-13, 11:26 pm
Incline
45x10
95x10
135x8
185x8
210x4 (called the set bc I felt like crap)
185x10
DB Flat
4x10 across
Pushdowns
4x12
Seated Side Laterals
3x12
Conditioning: 1.35 mile run
Stretch
DONE
Fun workout..much different from the norm for me.
Front Squat
Bar 2x10
135x10
185x10
225x10
265x5
315x1
225x15
RDL
135x5
185x5
225x5
275 2x5
Leg ext/leg curl 3x20
Hanging leg raises 5x12-20
DONE
Great workout nothing felt heavy.
Close Grip
95x10
135x10
185x10
225x12
265x5
185x10
DB Row
4x10 to top set
DB Military Press 3x12 to top set
Lat Pulldowns 3x12 to top set
Pushdowns x a lot
DONE
Going to work the 3-8 range on first movements from now on.
Yesterday
Boxing session for 50 minutes
Today: Upper Lifting
Incline
bar x10
95 2x5
135x5
185x3
225x2
240x1
185 3x6
Chins
bw x5
20lbs x6, x6, x6, x5
bw x8
bwx5
Push-ups
x20
x20
x25
Curls
4x12-20
*Shoulders were worn out from boxing yesterday, so I went light today. I will not be boxing the day before lifting anymore. The boxing sessions are mostly instructional and do not require a great deal of cardio; however, they do wear out my shoulders for lifting.
*Received good news from my recruiter today... One step closer to serving my country.
Pushdowns
4x10-15
DONE
ATLAS64
06-20-13, 11:28 pm
Boxing 50 minutes- today there was a lot of HIIT mixed into the class instruction...so I did not need to run at the end.
Mizzarler
06-21-13, 1:14 am
congrats man still gettin some good session in, you should put a belt on and try to squat 365x20 I'm srue you'd be close...and call me back
ATLAS64
06-24-13, 10:29 pm
Few days ago:
Back Squat
barx10
95x10
135x5
185x5
225x3
275x3
315x1
345x1
315x5
300 3x8
Leg Curls
x20, x15, x12, x10
DONE
Yesterday
Walk 30 minutes
Today- Light pressing because I felt like shit.
Close Grip Bench
barx10
135x5
185x4
225x3
270x1 (5 second pause)
185x18
185x15
185x12
Chest Supported Row
x15, x12, x12, x12, x12, x10
DB Military
50x16
50x14
EZ Bar Curls
3x20
DONE
ATLAS64
06-24-13, 10:44 pm
Been thinking about this a good bit probably going to do something along these lines because it worked when I was training for strongman.
Week 1
Day 1
Incline 5-4-3-2-1; 3x5 across or 1x8-12
Chins 4-6x5-12
Dips/DB Press 2-3x8-15
Curls 5x10 or 3x20
Day 2
Squat 5-4-3-2-1; 3x5 across or 1x8-12
RDL 3x10-12 OR Leg Curls 3x12
Abs
Week 2
Day 1
Close Grip Bench 5-4-3-2-1; 3x5 across or 1x8-12
Row Variation 4-6x8-15
DB Military/DB Incline 2-3x8-15
Curls 5x10 or 3x20
Day 2
Deadlift/Deficit Deadlift/Box Deadlift 5-4-3-2-1; 2x3 or 1x5
Front Squats/Leg Press/Hack Squat 3x10-12
Abs
I like this because I do not have to unload and I can continue to condition VERY hard.
ATLAS64
06-26-13, 12:01 am
Warm-up + Stretching
2 mile Run
DONE
Front Squat (not belt)
bar x10
135x3
185x3
225x3
265x1
5x3 with 195 EMOM
Deficit Deadlift (no belt, no chalk, and hook grip on all sets)
135x3
185x3
225x3
275x3
315x1
365x1
295x7 ....no chalk made this suck
Leg Curls
4x10
Ab Roller 3x15
Body Weight 192lbs
DONE
Running an easy 5K on the trails this weekend with my girlfriend. I have pretty much figured out I can get away with running twice per week and doing light swimming or elliptical work on 1-2 other days. My times are improving really without putting too much effort into running. I want to destroy the PFT test next summer or fall when I report for duty (hopefully if I am picked).
My goal has been met. I lost 30lbs to join either the Air Force or Navy. Now my strength is slowly coming back.
ATLAS64
06-30-13, 11:47 am
Very slow 2.45 mile trail run yesterday. Heat was around 89 degrees and the humidity just plain sucked. Note to self...wake up earlier and run when the sun is not directly over head.
ATLAS64
07-01-13, 12:42 pm
Awful session:
Incline
barx10
95x5
135x4
185x3
225x1
4x5 with 170
Weighted Dips
45lbs x 16
70lbs x 10
Chins
bw x 3
25lbs x 5
10lbs 5x5
bw x 10
Face Pulls 3x20
EZ Bar Preacher Curls 1x20 1x25
DONE
AWFUL effing session.
I moved a shit load of furniture yesterday and it showed today.
Mizzarler
07-03-13, 4:12 pm
Yea moving crap never helps before lifting we've all had shitty workouts from time to time, no big deal rest up and hit hard next week, like your new split too bro