Legion Kreinak's Training Log

[Legion Kreinak]

Well, I've decided to make my own post for this, just because it makes me feel special!

Well now, I'll post up yesterday's, then today's workout. I'm still figuring out the weights basically, but right now I just finished the deads, rows, and wide-grip chins... my back is broken! Haha, I love this feeling, now I know what I've been missing. I just hope I can progress enough. Gotta go buy some 2.5lb weights from Modell's soon though.

Monday, October 14th, 2002
Chest/Calves
Flat Bench - 80lb - 5, 5, 5, 5, 5 (increasing next week, bad guess)
Inclined Bench - 40lb - 8, 8 (should I increase?)
Inclined Flies - 14lb/arm - 8, 8 (increase?)
Standing Heel Raise - 80lb - 15, 15, 15, 15, 15

Note on the heel raises, I can't really use too much (that was too easy though) because it's hard to lift it up if I make it too heavy, and I only have my lil' home gym (bench, weights, and that's 'bout it, heh) so I dunno what to do 'bout that. But should I increase on everything, even flat bench? My chest is sore as hell today, too! ^^ WHOO!

Tuesday, October 15th, 2002
Back/Shoulders/Neck
Military Press - 60lb - 5, 5, 5, 5, 5
Deadlift - 80lb - 5, 5, 5, 5, 5
Upright Row - 40lb - 8, 8
Shrug - 80lb - 8, 8
Yate's Row - 60lb - 8, 8
Wide-grip Chins - BW - 8, 5
Neck Lifts - 10lb - 10

I dunno if my shrugs were heavy enough or if I do 'em right. Could ya' tell me any pointers, just in case. Also, the neck I did it where it works the front, I dunno the back of the neck one feels weird. Plus, I guess deads and other heavy lifts will work my neck anyways. Guessed way off on deads, but my back IS destroyed. Did the chins last, I was trembling to get up on the fifth, didn't even try for the sixth.

I LOVE THIS!!!! HAHA, GONNA GO GET A HUGE TUNA SANDWICH!

 

[bishonen]

Note on the heel raises, I can't really use too much (that was too easy though) because it's hard to lift it up if I make it too heavy, and I only have my lil' home gym (bench, weights, and that's 'bout it, heh) so I dunno what to do 'bout that.

Join a gym?

But should I increase on everything, even flat bench? My chest is sore as hell today, too!

If you were able to succesfully complete the rep guidelines you have set with proper form, then yes.

I dunno if my shrugs were heavy enough or if I do 'em right. Could ya' tell me any pointers, just in case. Also, the neck I did it where it works the front, I dunno the back of the neck one feels weird.

http://www.exrx.net/WeightExercises/TrapeziusUpper/BBShrug.html

Go straight up and down.

Good luck, and stick with it.

 

[t3c]

also, when you asked for advice on upping the weight...its how YOU feel. If YOU feel that you can move up...then move it up.

 

[Legion Kreinak]

Yah, I guess so. I can't join a gym though, no access to one, no means of getting there... too much money anyway. The nearest gymis 3.4 miles, and like $150 for a yearly membership. I don't think it's worth my money until I really start needing it. I'd rather buy good food.

 

[jeremys]

yeah, i got a suggestion. eat some frickin beef instead of tuna, hippie! lol...

150 for a year isn't bad at all. the nearest gym from me (12 miles) is 35 bucks a month!

 

[Legion Kreinak]

I'm guessin' you don't train at the gym. Heh.

 

[jeremys]

hehe, i havent for 12 weeks now. now i go the the gym at school. full of asshole coaches though. thats why i like the idea of HST though. in and out very fast. maybe even before they coaches catch me.

 

[Legion Kreinak]

Heh, I hear ya'. Man, I need to start increasing my lifts. I feel weak compared to you guys. The 80-lb deadlift wasn't enough though. I'm guessing I'll use like 100 or 110. My bar's all rusty though, so the grip REALLY kills me.

 

[jeremys]

no need to compare your lifts to everybody elses. just check and see if your shit's increasing. if so, then you're on your way

 

[Legion Kreinak]

Yeah, very true. I mean, I was skeptical about once a week training, but I figure, if I seein' results, why fight it. Glad I got it all worked out now.

I'm still a lil' skeptical about creatine. I don't want them to find years down the road, it shrivels up your penis and makes your nipples burn with a firey passion. =P Okay, not that severe, but still...

But my parents are willing to support me in terms of all the food I need them to buy. I don't know if I get enough protein in my diet though. Check my other post, on what I decided to eat. The protein shake I was gonna get has 22gs per serving, 77-80 servings per container, at $27/container... is that any good? I'm guessing I should have like two shakes a day at least, plus lots of tuna, milk, turkey, and cottage cheese?

Well, even if let's say I didn't get 1g per lb of BW, I'd still make gains, just maybe not as much. Eh, a small price to pay. I can still kick the shit out of half the kids in my school. It's really sad, they're all so cowardly and such.

 

[jeremys]

the extra protein makes a lot of difference. at least it did for me.

please dont turn into a tuna

 

[Legion Kreinak]

Haha, I know, I eat SO much of the stuff. It's the best, though! I mean, it's cheap and it tastes really good with relish (no mayo, no fat) and I just love Tuna! =D

 

[jeremys]

the best tuna dish by far is to take those little instant progresso pasta mixes, and throw a can of tuna in with 3 servings of that. then you got yourself a meal

 

[bishonen]

Well, even if let's say I didn't get 1g per lb of BW, I'd still make gains, just maybe not as much.

Bro, at 17 I was practically starving myself and I still ended up making huge gains. But just because you can, certainly doesn't mean you should. Go to fitday.com and find out how much you're eating - and adjust it so that you're getting enough.

Eh, a small price to pay. I can still kick the shit out of half the kids in my school. It's really sad, they're all so cowardly and such.

 

[Legion Kreinak]

Ya' know... I hate days off!

I wanna workout more, but I know it's not good so I don't. Ahhh, I can't stand rest days. They suck. Come on Friday! Squats!!!!

 

[babymonkey]

That looks like needsize's 5x5 training routine. I just started it myself. What happened to the seal training and all the "use your bodyweight" to train stuff? I've been reading thread after thread about how you are going to be doing push-ups and pull-ups instead of free weights. I might have missed something but that was the last I heard. This is not a flame. I am just wondering why you put so much effort into researching the "anti free weight" routine to jump right into the 5x5 routine without giving the other one a chance. I read such enthusiasm about you doing this no weight routine and how you don't need free weights (this is the impression I got) and now you can't wait till Friday to do squats. Just wondering what is going on in your head. Also, I don't know if transportation is a problem for you but $150 a year for a gym in New York is CHEAP. In Brooklyn most of the descent gyms are $60 a month. The ones in Manhattan are $85 to $110 a month.

 

[Legion Kreinak]

Hm, well I live on LI first off. The gym is like 3.4 miles away. I don't feel like running every day (though I would). As for my switch, I heard from alot of my friends I should bulk just a lil' more, put on s'more size on my chest and such. I was lookin' in the mirror and figured why the hell not. And yes, it's basically a mimic of Needsize's 5x5 routine. I'm not creative enough nor was in the mood to design my own, and if it worked for him, I'm sure it will for me. It's just a matter of getting food now, which I'm going shopping for this weekend. Parents are actually supportin' me! Whoo! And, I just ordered my protien powder before. Got the meals planned out and everything.

 

[babymonkey]

No need to be creative till you get familiar with the routine and want to change things up a bit to suit your needs. The problem with New york is people say you don't need a car when the truth is you can survive without a car but in order to do everything you want to do you need a car, especially in LI. Good luck.

 

[Legion Kreinak]

Heh, thanks. ^^ Yeah, Deads and Rows, Squats... they're all good now! I love the feel of deads, my back is torn apart. I can't wait to start upping the weight, and finding my desired... weight. =P

 

[scruples]

That looks like needsize's 5x5 training routine. I just started it myself. What happened to the seal training and all the "use your bodyweight" to train stuff? I've been reading thread after thread about how you are going to be doing push-ups and pull-ups instead of free weights. I might have missed something but that was the last I heard. This is not a flame. I am just wondering why you put so much effort into researching the "anti free weight" routine to jump right into the 5x5 routine without giving the other one a chance. I read such enthusiasm about you doing this no weight routine and how you don't need free weights (this is the impression I got) and now you can't wait till Friday to do squats. Just wondering what is going on in your head. Also, I don't know if transportation is a problem for you but $150 a year for a gym in New York is CHEAP. In Brooklyn most of the descent gyms are $60 a month. The ones in Manhattan are $85 to $110 a month.

i wonder the same thing

see the above post re: "Eh, a small price to pay. I can still kick the shit out of half the kids in my school. It's really sad, they're all so cowardly and such."

wtf??

80lb deadlift?

i'm sorry but i had to say something

 

[Legion Kreinak]

First off, I'm still finding the right weight. ^^ I just ASSUMED 80 would be enough. Bad assumption there.

Second, fighting is a big mental game, and has to do with your technique and drive to fight, as well.

Also, your back doesn't have to be well developed AT ALL to fight well. Back is the last thing you need. Get strong legs, shoulders and arms and you can put out alot on the offensive. Get a strong stomach, and you can adapt to taking many hits. Strengthening the back isn't going to matter much if you get hit on the back. It's mainly your spine... surrounded by skin... and stuffs. Like, it's not a big muscle in terms of fighting. Don't even tell me it is -_-

 

[bishonen]

Also, your back doesn't have to be well developed AT ALL to fight well. Back is the last thing you need. Get strong legs, shoulders and arms and you can put out alot on the offensive. Get a strong stomach, and you can adapt to taking many hits. Strengthening the back isn't going to matter much if you get hit on the back. It's mainly your spine... surrounded by skin... and stuffs. Like, it's not a big muscle in terms of fighting. Don't even tell me it is -_-

Don't tell that to anyone who wrestles, or participates in any of the too-numerous-to-count styles of fighting that are more than just throwing punches.

Boxing ain't everything. Or even that much in the scheme of things.

 

[babymonkey]

Just to add my 2 cents, whay are boxers backs SO big? In fact that is the first thing you notice on a boxer. Not his pecs, legs, or anything else. It is his huge back. Also, I don't see the point of picking on someone for not being very strong. Everyone has to start somewhere. We all know this. Unless the person brags endlessly about himself and acts like he knows everything.

 

[Legion Kreinak]

Boxer's have big backs... this proves what? They waste time training them! Yep yep

 

[JDarty6173]

Boxer's have big backs... this proves what? They waste time training them! Yep yep

Think about it like this... To have a powerful bench press you need strong lats as a base.. The lats work the same way for throwing a powerful puch.. They provide a base to "launch" a hard straight shot from.. That why boxers have big strong back, because they need them.. For instace when I work my heavy bag I wear 5 pound weighted gloves plus 20 pounds forearm weights.. To throw a jab I draw back tight to my body with elbow tucked (sound familiar).. I flex my lat hard coming back then "release" it to initiate the jab.. Much like getting the bar off your sternum in the bench... The result is a much harder, much faster punch than what would be created without using you r back... So yep yep, they ain't wasting their time training them...

 

[coolcolj]

just get strong everywhere - evenly

 

[IR0N.]

To throw a big and hard punch you need to have a strong body all over. The strength of the blow largely depends on if you have strong hips or not, 'cause this is where the power is generated. You dont hit with your arms or shoulders only.

And yes, you need back too.

Strong back, you are able to pull your arm back faster. Pulling. Do squats and deads, and they WILL improve your boxing, given you train also your boxing skills at the same time.

As Bill Starr stated: of 2 athletes with equal skill and technique, the stronger is likely to win.

 

[scruples]

Unless the person brags endlessly about himself and acts like he knows everything.

that sounds familiar