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DieHarder's get ridiculously shredded training log
- Thread starter Dieharder
- Start date
Saturday 9/4/2004
Took today off, had been at the gym for like 7 straight days going all out, so its time for some rest. so far today ate a florentine omellete, a piece of wheat toast, 1 small sausage, and am about to down 2 turkey burgers (no bread) with 2 tblsp of anpb and washing it down with some crystal light. Got work tonight (no breaks, worst job ever) so im probably gonna have to sneak in a protein bar or something. Weight today: 221lbs.
Took today off, had been at the gym for like 7 straight days going all out, so its time for some rest. so far today ate a florentine omellete, a piece of wheat toast, 1 small sausage, and am about to down 2 turkey burgers (no bread) with 2 tblsp of anpb and washing it down with some crystal light. Got work tonight (no breaks, worst job ever) so im probably gonna have to sneak in a protein bar or something. Weight today: 221lbs.
BlondBomber
New member
What approach are you taking towards losing fat? low-carb? low-fat? just a general decrease in overall caloric intake? 
Monday Sept 6
after taking the weekend off and working a million hours at my shit job, i finally felt recovered. have work again tonight and the gym is only open till 1pm today cuz of the holiday, but heres what i got in this morning:
Dips- 100 reps w/ bodyweight, several 45sec rests, got 30 reps on first set.
Hack squats- no plates, 100 reps, only 3 pauses, average about 33 reps per set (going to have to add some weight to these, although they were pretty tough)
Lat pulldowns-pin loaded, 4x15, 30sec rest between sets with a wide neutral grip bar, biceps started to cramp real bad on these on the last set.
now to the treadmill:
5min warmup jog at 5.0mph, then 5 one minute sprints at 9.5mph. this treadmill sucked and kept slipping, so i had to kind of slow it down just to maintain my friggen balance. took 25min to complete this, had to sip on a gatoraded for some of it since i started seeing spots. Workout took about 1 hour 15min. right now drinking a protein shake in gatorade, still shaking, its only been around 2 weeks and im already starting to get leaner.
Tomorrow is a pure cardio onslaught, 10 sprints and some weighted decline crunches.
after taking the weekend off and working a million hours at my shit job, i finally felt recovered. have work again tonight and the gym is only open till 1pm today cuz of the holiday, but heres what i got in this morning:
Dips- 100 reps w/ bodyweight, several 45sec rests, got 30 reps on first set.
Hack squats- no plates, 100 reps, only 3 pauses, average about 33 reps per set (going to have to add some weight to these, although they were pretty tough)
Lat pulldowns-pin loaded, 4x15, 30sec rest between sets with a wide neutral grip bar, biceps started to cramp real bad on these on the last set.
now to the treadmill:
5min warmup jog at 5.0mph, then 5 one minute sprints at 9.5mph. this treadmill sucked and kept slipping, so i had to kind of slow it down just to maintain my friggen balance. took 25min to complete this, had to sip on a gatoraded for some of it since i started seeing spots. Workout took about 1 hour 15min. right now drinking a protein shake in gatorade, still shaking, its only been around 2 weeks and im already starting to get leaner.
Tomorrow is a pure cardio onslaught, 10 sprints and some weighted decline crunches.
Tuesday Sept 7
today was mostly sprints, 6min warmup, into a 10.5mph 1 minute sprint, 10 of these, then 6min cooldown and stretching, took about 40min. Sat around, then did needsize's incline situp routine, then called it a day. soaked all the way through my shirt, people were staring like i was some fucking kind of animal.
Im definitely going to be able to get up to 12mph on those sprints within the next week or so
today was mostly sprints, 6min warmup, into a 10.5mph 1 minute sprint, 10 of these, then 6min cooldown and stretching, took about 40min. Sat around, then did needsize's incline situp routine, then called it a day. soaked all the way through my shirt, people were staring like i was some fucking kind of animal.
Im definitely going to be able to get up to 12mph on those sprints within the next week or so
first day of classes today, and after working all night, didnt go to the gym this morning. ate a bowl of oatmeal and a protein shake, which i had to force down since i seem to have no appetite as of late. probably going to do some heavy lifting tonight, no sprints. ill post later tonight when i get home.
Wed Sept 8
Barely ate anything today, lifted tonight, heres what i did:
Flat barbell bench- 225 for 2 sets of 8, no big deal, was kind of weak so didnt want to go to heavy
Neutral grip pulldowns-pin loaded 4 sets to failure (between 10-15 reps), then did some cable rows, 3 sets of 130lbsx 10 reps, then a drop set, then walked my ass right over and did lateral raises with 20lb dumbells, 4 sets of 15, 30 sec rest in between sets, then drop set calve raises, going from 300lbs to 60, then tossed in some ab work. also did 2 sets of dips to failure, 27 reps then 15, my fucking chest and shoulders were shot was in and out of the gym in 30min, and the heart was racing.
tomorrow morning im gonna hit those sprints at 12mph, between 8-10 of them. stomach really seems to be tightening up, my face looks noticeable leaner. oh well time to go forcefeed myself
Barely ate anything today, lifted tonight, heres what i did:
Flat barbell bench- 225 for 2 sets of 8, no big deal, was kind of weak so didnt want to go to heavy
Neutral grip pulldowns-pin loaded 4 sets to failure (between 10-15 reps), then did some cable rows, 3 sets of 130lbsx 10 reps, then a drop set, then walked my ass right over and did lateral raises with 20lb dumbells, 4 sets of 15, 30 sec rest in between sets, then drop set calve raises, going from 300lbs to 60, then tossed in some ab work. also did 2 sets of dips to failure, 27 reps then 15, my fucking chest and shoulders were shot was in and out of the gym in 30min, and the heart was racing.
tomorrow morning im gonna hit those sprints at 12mph, between 8-10 of them. stomach really seems to be tightening up, my face looks noticeable leaner. oh well time to go forcefeed myself
Last edited:
Thursday sept 9- 6 sprints at 12mph for one minute a piece after 7min warmup and cooldown, that was it, no weights
Friday- 100 rep squats with 135lbs, then walking on 8.0 incline at 4.0mph holding 30lbs dumbells in each hand for intervals of like 3min. Tomorrow is all heavy lifting.
Friday- 100 rep squats with 135lbs, then walking on 8.0 incline at 4.0mph holding 30lbs dumbells in each hand for intervals of like 3min. Tomorrow is all heavy lifting.
