My Newest training log.

[sardonicone]

After 10 weeks and 16-18 lbs gained, I figure it's time to have some real sort of a training log. So here's what I've done thus far this week: I will be starting a 3 x 5 routine next week, though I'm leery about the powercleans (never done them before)

Workout: 5/2/07

Warm-up/ Run: Mile in 6:56

Shoulders:

Behind the Neck Barbell Presses(Standing) 1 x 8 @ 95 lbs
Barbell Shrug: 1 x 10 @ 135 lbs
Side Deltoid Raise: 1 x 10 @ 15 lbs
French Curls: 1 @ 7 @ 85
Seated Overhead Triceps Extension: 1 x 10 @ 25 lbs each arm
Preacher Curls: 1 x 10 @ 65, 1 @ 8 @ 75
Forearm Curl: 1 x 10 @ 20 lbs
Reverse Curl 1 x 10 @ 15 lbs



Workout 5/4/07

Warm-up/Run: Mile in 6:53

Bench Press: 1 x 6 @ 165 lbs, 1 x 4 @ 165 lbs, 1 x 5 @ 155 lbs
Dumbbell Flies: 2 x 15 @ 25 lbs
Good Mornings: 1 x 10 @ 95 lbs
One Arm Dumbbell Rows: 1 x 10 @ 60 lbs
Oblique Trunk Rotation with Weight Plate: 1 x 15 @ 10lbs
Dumbbell Side Bends: 1 x 12 @ 25 lbs
Stiff Legged Dead Lifts: 2 x 6 @185 lbs

Workout 5/5/07
Ran 1.5 Miles in 12:03.59

 

[sardonicone]

Yesterday I decided to start my 3 x 5 Routine. It went as thus.

Mile Run in 6:48

Squat 1 x 5 @ 155, 2 hack squats at 2 x 5 @ 155. I don't have a squat rack, so right now I'm hurting on how I'm going to make this work. I think I'm just going to buy some cinder blocks and stack them up.

Bench Press 3 x 5 @ 155
Dead Lift 1 x 5 @ 185

 

[petpre61]

getting some sort of a squat rack is a great idea. 3x5 is a great program. stick with it and eat a lot and you are going to be a new person...

 

[thebadguy54]

Yesterday I decided to start my 3 x 5 Routine. It went as thus.

Mile Run in 6:48

Squat 1 x 5 @ 155, 2 hack squats at 2 x 5 @ 155. I don't have a squat rack, so right now I'm hurting on how I'm going to make this work. I think I'm just going to buy some cinder blocks and stack them up.

Bench Press 3 x 5 @ 155
Dead Lift 1 x 5 @ 185

You can try going to your local hardware store and buying a couple of sawhorses. They are about $20 each and most are rated to hold up to 500 lbs. You can squat with those... the only thing is you'll have to start from the bottom position.

 

[s8nlilhlpr]

Agreed ^^^. Or you can really practice your power cleans a lot ;-). Might not be able to use as much weight though.

 

[sardonicone]

getting some sort of a squat rack is a great idea. 3x5 is a great program. stick with it and eat a lot and you are going to be a new person...

Thanks, that's the plan : )

You can try going to your local hardware store and buying a couple of sawhorses. They are about $20 each and most are rated to hold up to 500 lbs. You can squat with those... the only thing is you'll have to start from the bottom position.

That may be an idea. I was thinking about building my own squat rack too, though I'm not exactly the most handy person around.

Agreed ^^^. Or you can really practice your power cleans a lot ;-). Might not be able to use as much weight though.

I feel so akward doing powercleans. I'm sure my form is terrible.

 

[sardonicone]

Tonights workout:

Mile Run in 6:44
Squat: 1 x 15 @ 45, 1 x 8 @ 135, 2 x 5 @ 165, 1 x 4 @ 165
Standing Press: 1 x 20 @ 45, 3 x 5 @ 115
Power Cleans: 1 x 15 @ 45, 3 x 5 @ 95 (my form feels terrible for this excersize, hopefully I can work on my technique and get this to raise quick)


Overall I felt pretty good about this workout. I was pretty sore from last nights softball game coming in, so I was worried that would effect the run and the lifting. Instead I had my PB for the year in the Mile, and the squats felt pretty good until the last set. I haven't had a chance to rig up any sort of real squat rack yet, so I'm going off the bench, then backing up to do full length squats. The problem is the bench is has a higher back end than it does a front end, so to get the bar off and put the bar back on the rack, I'm practically doing a good morning each time.

I feel a lot more beat after this workout than I have in a long time, but it's a good kind of tired. I think I'm going to love this program.

 

[sardonicone]

Yesterdays Workout:

Just a 10 Minute Run. My back was hurting pretty bad at that point so I stiopped. Then I went drinking. Not the wisest choice.

 

[sardonicone]

Todays Workout:

Mile Run: 6:39

Squat: 1 x 12 @ 45, 1 x 5 @ 135, 2 x 5 @ 175
Bench:1 x 15, 1 x 8 @ 135, 1 x 5 @ 155, 1 x 4 @ 165, 1 x @ 155
DL: 1 x 5 @ 135, 1 x 5 @ 205

I don't know if was my bad eating today, the heat, or a factor of overtraining for my body, but I felt like shit thoughout this workout. I almost crashed on the squats, and felt dead as hell on the bench. My mile run went well, but other than that I really felt like this was a bad workout.

 

[JohnRobHolmes]

You drank yesterday. How much water did you drink after getting intoxicated yesterday?

 

[sardonicone]

You drank yesterday. How much water did you drink after getting intoxicated yesterday?

Not enough, apparently. My diet all day yesterday consisted of the shittiest foods known to man. I topped it off by going to white castle last night.

Yay me!

 

[JohnRobHolmes]

Next time, try to drink twice as much water as you drank alcohol. You wont have the same problem. If you are a binge drinker I have pity on your kidneys

 

[sardonicone]

Next time, try to drink twice as much water as you drank alcohol. You wont have the same problem. If you are a binge drinker I have pity on your kidneys

Don't forget about my liver either!

Yeah, I'm pretty much an all or nothin' type of guy. I don't drink often, but when I do, it tends to be a substantial amount.

Todays workout:

1.5 Mile Run in 12:11.38 I was going to do a 2 mile run, but my back felt pretty tight already.

 

[sardonicone]

Tonights Workout:

Warmup: Half Mile Run (3:19). I shortened my pre-workout run to see if that helped my energy during the lifts.

Squat: 1 x 15 @ 45, 1 x 8 @ 135, 1 x 3 @ 175 (reg squat) 2 x 175 @ 5 (hack squats).
Standing Presses: 1 x 10 @ 45, 1 x 8 @ 95, 1 x 5 @ 115, 1 x 4 @ 125, 1 x 5 @ 115
Powercleans: 1 x 5 @ 95, 1 x 5 @ 115, 1 x 5 @ 125

Another crappy squat day. I almost buried myself under only 175. This is kind of sad. I don't know what it is about squats, but the last week of doing them has been terrible.
Apparently my lower body strength is lagging behind in a serious way to my upper body strength.

Lower back is pretty stiff, and my grip felt like it wanted to give out the entire time. I will say I sweat 100x more doing this workout than what I did doing the "hard body" plan by Mens Health.

IF I had to take a guess, I'd say it's my diet that's holding me back. I need to really work on that.

 

[sardonicone]

Todays Workout:

3 minute run. I would have gone farther, but my kid decided it was more important to annoy me than let me just fucking run in peace.

My Forearm/shoulder has been killing me since Sunday Night, so I was wondering how this would effect my workout as well.

Squat: 1 x 12 @ 45, 1 x 5 @ 135, 1 x 5 @ 155, 1 x 5 @ 165, 1 x 5 @ 175 ( Still no Squat rack or even some sort of jerryrigged version. I'm half tired by the time I am in position to do my first rep. )
Bench: 1 x 12 @ 45, 1 x 5 @ 135, 1 x 5 @ 155, 1 x 4 @ 165, 1 x 7 @ 155
DL: 1 x 10 @ 45, 1 x 5 @ 135, 1 x 5 @ 215

I hate this program right now. I just don't feel like I'm getting stronger at all.

 

[JohnRobHolmes]

How you eating and sleeping? Totally sounds like too little protein and not not enough complex sugars to get you through the workout.

 

[sardonicone]

I don't sleep a whole lot, never been able to. IT wouldn't surprise me if my diet wasn't up to snuff. I'm going to up the kcal, and see if I can't force myself to start getting 7 hours a night of sleep, then go from there.

 

[anotherbutters]

What are your goals? Why all the running?

 

[solarclimax]

If your a bit leery about powercleans then don't add them into a routine. Learn how to do them with good form first.

Not sure on your fitness level but i wouldn't have much energy left to complete the rest of my workout if i ran a mile in 6:56 as a warmup. Does it effect recovery ability ?

 

[sardonicone]

What are your goals? Why all the running?

I'm not a fan of being winded while playing sports. Long, long term goals involve being about 175-180, have my 40 time down to close to where it was in HS, and being able to run a 5k in under 18:00 minutes, and getting a combined 1k on the big three lifts.

Goals that I want to hit rather soon include 1 sub 6 minute mile, weighing 155, and being able to bench/squat 225 for reps.

If your a bit leery about powercleans then don't add them into a routine. Learn how to do them with good form first.

Not sure on your fitness level but i wouldn't have much energy left to complete the rest of my workout if i ran a mile in 6:56 as a warmup. Does it effect recovery ability ?

I feel better now about the powercleans than I did previously (re: other posts in this thread)

I got down to a 6:39 mile, now on lifting days I'm tapering off my running to a half mile or so. I will probably change it up to a 10 minute jog or so, then go from there.

 

[fudge_genius]

That's great! You'll reach your goal faster with that log.


____________
Kaye
Subaru 2006 Legacy Brochure by Subaru Motors USA

 

[sardonicone]

So I haven't been able to lift since last wednesday. Turns out I have a strained tendon in my forearm and it killed both my strength on that side and my ROM. It's just now to the point it doesn't hurt constantly. I'm shooting for a Sunday workout.

I did, however, go run yesterday outside for 25 minutes.

 

[s8nlilhlpr]

Just been resting the forearm up? I'd take it easy your first day back, maybe focus on lower body with a little upper just to ease into it. I'd ice it when you get done, even if it doesn't hurt.

'grats on the run...I start huffing/puffing at 5 mins now...