Please Scroll Down to See Forums Below
napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
UGL OZ
UGFREAK
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsUGL OZUGFREAK

The Wolf off his leash - A training journal

AirWolf

AirWolf

New member
Alright - I've decided to start an online training journal for pretty much the normal reasons: Keep myself motivated, hopefully get some advice along the way, and track my progress over time.

Current Stats:
Age: 27
Weight: 225
BF%: 22% (from my rather untrusty bathroom scale)

Goals:
Cut down to 10% and pack on some LBM

Training Schedule:
HST MWF
Cardio T, Th, Sun

I'm currently in the midst of my first HST cycle. This was the first week of 5's.

Today's workout: Reps of 5
Warm-up - bike 10min
Squats: Warmup then 2x225
Lat Pulldowns: Warmup then 2x175
Hammer Shoulder Press: 2x180
SkullCrushers/Close-Grip Bench (superset): 2x105
DB Curls: 2x42.5
Lower Back Extension: 2x25
Standing Calf Raises: 2x225
Stretching - 10 min

Supps - TRex, ALCAR, Calcium, Multi, C, Echinacea, :coffee:

Post whatever criticism, advice, encouragement, questions you have.
-----------------
Wolf
 
AirWolf said:
Alright - I've decided to start an online training journal for pretty much the normal reasons: Keep myself motivated, hopefully get some advice along the way, and track my progress over time.

Current Stats:
Age: 27
Weight: 225
BF%: 22% (from my rather untrusty bathroom scale)

Goals:
Cut down to 10% and pack on some LBM

Training Schedule:
HST MWF
Cardio T, Th, Sun

I'm currently in the midst of my first HST cycle. This was the first week of 5's.

Today's workout: Reps of 5
Warm-up - bike 10min
Squats: Warmup then 2x225
Lat Pulldowns: Warmup then 2x175
Hammer Shoulder Press: 2x180
SkullCrushers/Close-Grip Bench (superset): 2x105
DB Curls: 2x42.5
Lower Back Extension: 2x25
Standing Calf Raises: 2x225
Stretching - 10 min

Supps - TRex, ALCAR, Calcium, Multi, C, Echinacea, :coffee:

Post whatever criticism, advice, encouragement, questions you have.
-----------------
Wolf
Click to expand...

I'd say instead of doing like 2 sets of every bodypart everytime you lift, do 8 sets of 2 separate body parts so you can hit them harder as well as giving them more time to recover, which is very important. Just curious, what kind of diet are you on?
 
kimchee411 said:
I'd say instead of doing like 2 sets of every bodypart everytime you lift, do 8 sets of 2 separate body parts so you can hit them harder as well as giving them more time to recover, which is very important. Just curious, what kind of diet are you on?
Click to expand...

Nevermind, you're doing HST, which is a very interesting concept! But yeah, what about the diet?
 
kimchee411 said:
Nevermind, you're doing HST, which is a very interesting concept! But yeah, what about the diet?
Click to expand...

Yah - I'm doing HST - just starting it, so any help is appreciated.

I've posted my diet over in the Diet forum...here's a link:

http://www.elitefitness.com/forum/showthread.php?t=362647

This morning I did my cardio work:

15 min elliptical trainer (sprint training)
15 min stepmill (interval/rounders)
10 min stretching

I'm on my way out to SoCal tonight, hopefully all the fake tits in the gym out there will give me some inspiration to keep working during the holidaze.

-----------------

The Wolf
 
The only thing I can recommend is to up the weight on your calf raises.

I see some big guys reppin 300 when I'm reppin 450. My calves are 16 1/8" and I've been training for 4 months. Not bragging because your calves may be bigger than that untrained, but mine have grown an 1 1/8" since I started. Arnold Schwarzenegger used to have weak calves until he hooked up with his idol Reg Park and started doing really heavy calf raises with +800lbs.

They can lift alot if you force them too.

Keep it up.
 
GhettoStudMuffin said:
The only thing I can recommend is to up the weight on your calf raises.

Keep it up.
Click to expand...

Thx for the encouragement...k to you. I'll try upping the weight when I get back to Austin...for now I'm just trying to find the right equipment..

Today's workout:

Location - The OC - Dana Point, California - somehow the ocean view didn't make up for the rest of this gym. Asked the guy at the front desk if they had deadlift platform - 'No, gym is too small.', meanwhile they have about 25 treadmills, 15 bikes, 35 ellipticals. Anyway...

HST: 5's 3rd workout

Deads: 2x185
Bench: 2x265
Rows: 2x190
RearDelt: 2x195
Tri-Pulldown: 2x105
Reverse Curls: 2x70
Calfs-Seated: 2x165
Abs: 2x155

Notes: Pretty sh*tty workout overall - I hate visiting different gyms. Got the bench up pretty good although finding a spot was a pain, the first dude wouldn't keep his hands off the bar, the second guy acted like I was putting him out. As I noted, no deadlift platform - so I had to use the powerrack.

I think I'm using too much for the reardelts (using a pec deck), I"m not getting the full range of motion I used to. And as slow as I go I still don't feel like my abs are getting enough work.

Also, funny how different the physics are on different pulldown machines. At home I use like 180, here had to jump down to 105.
 
Are you new to deadlifting? Just seems a little strange that you can bench 90 lbs more than you DL. Not to flame, just curious.
 
Guinness5.0 said:
Are you new to deadlifting? Just seems a little strange that you can bench 90 lbs more than you DL. Not to flame, just curious.
Click to expand...

Yah - haven't done it since HS...10 years. Working my way back in slowly so I don't wrench my back - hopefully it'll climb fast as my lower back gets stronger.
 
Yesterday - took the day off.

This morning - cardio

60min - Elliptical trainer
- Avg HR 140-145
- Calories ~1200
- Distance ~6mi
- RPM 60-80

10min - Stretching
10min - Abs

Home in time for the Chargers game...
 
Todays workout - still in Cali

Warmup - 10min bike
Squats - warmup then 2x245
Lat Pulldown - 2x185
Shoulder Press - dBs 2x80
SkullCrushers/CG Bench SS - 2x115
dB Curls - 2x45
Lower Back Extension - 2x45

Gym doesn't have hammer shoulder machine so I had to switch to dumbbells. Everything went pretty well, definitely starting to push my upper limits.

Heading to NYC on Wednesday through the weekend so it looks like I'll miss my next 2 workouts and have to pick up again on Monday.
 
Today: Cardio

60min Elliptical
Avg Heart Rate 140-145
Calories - 950
Distance - 5.5mi

5 min stretching
10 min abs w/ fitness celebrity John Basedow!

j/k
 
In NYC today...went to my friends engagement party last night, so I was a bit slow getting up and around today. My diet has pretty much gone out the window since I got here - so I figured I should go out and get some exercise. So, I went for a run in Central Park which was pretty cool.

Warmup - 20 min (I got lost)
Run - 45 min
Cooldown - 10 min

Distance ~5 miles (just a guess)

It was nice to get outdoors and do some real running, but damn its cold in this city.

----------------
Wolf
 
Routine looks interesting. Definately much lower volume then Id go with. Reps are all low too. Hows it been working? Keep KILLING THAT SHIT!!
 
WalkingBeast said:
Routine looks interesting. Definately much lower volume then Id go with. Reps are all low too. Hows it been working? Keep KILLING THAT SHIT!!
Click to expand...

So far so good. I think on my next HST cycle I'm going to add a few more exercises each day, probably some more leg work - let me know if you have any suggestions. But for now this seems to be working out alright - takes around 45 min to complete + warmup/stretching and I'm dead when I leave the gym. As for results - I'll have to see how much I go up on my next cycle (starts beginning of february)

I'm still in New York today so I ran in the park again...this time did a north park loop.

10 min warmup
40 min jog
10 min cooldown

Almost threw up about 4 different times so I had to stop a bit, but I finished the loop. I've got a cruise in 3 weeks - and I've got a bit slacker on my diet over the past week...so the next couple weeks are gonna need to be hardcore. Can't wait to hit the gym on monday - it's amazing how much you miss it after less than a week away.
 
Back to Austin and finally back in the gym...can't believe I missed it after only a week off.

Still doing 5's. Since I took 2 workouts off and I'm going on vacation the last week in the month I decided to extend 5's to 5 weeks instead of 4. Then do the SD.

Today's workout:

Deads: warmup + 2x205
Bench: warmup + 2x275
Rows: warmup + 2x200
RearDelt: 2x180
Tri-Pulldown: 2x170
Reverse Curls: 2x75
Calf - Standing Raise: 2x240
Abs: 2x130
Ab Sides: 2x45
Swissball abs - 5 min

Now that I've been into this routine for over a month I'm starting to feel the volume is a bit low - not necessarily for each lift, but overall I have lots of energy left when I leave the gym...So I'm thinking of adding another exercise and seeing how that works out. I'll probably start doing GHRs if I can find a good place to do them.

The bench today was a bit harder than I'd hoped, especially the second set. Spotter had his hands there for the last 2 reps...said he barely touched it - but thats at least 5lbs off. Next time I'm gonna do a couple negatives at the end to really push myself.

Everything else seem to be going well with the program - my deads have gone up a lot and I expect them to keep going in the right direction.

Post holiday weight:
223lbs
20.5%bf
 
Today's workout - HST 5's

I decided to add some more volume to my routine today and man am I hurting now...I think I'll be ready to go again on Friday though.

Today's Lifts:

Squats: warmup then 1x265
Lat Pulldowns: warmup then 2x195 (spotter assist on last rep)
Incline Bench: warmup then 2x225
dBs Shoulder: 2x85 (spotter assist on last few)
SkullCrushers/CG Bench: 2x125 (got 4 on the second set)
dB Curls: 2x50
LowerBack Extension: 2x35
Standing Calf Raises: 2x255
GHRs: 2 sets of 8

I'm gonna adjust my workouts from now on so that shoulders never follow incline bench - that combo just killed me and I couldn't lift near as much on shoulder presses as I'd usually like to.

I also need to find a new tricep workout
 
Today - Cardio

Elliptical trainer - 60 min
5.5mi, 950cal, avg HR 140
2 - 2min intervals HR 165
Abs - 10 min
Stretching
 
HST 5's

Warmup - 10min Bike
Deads - Warmup then 2x225
SLDLs - Warmup then 2x185
Flat Bench - 2x275 (spotter assisted on last one...barely)
Rows - 2x210
Tri-Pulldown - 2x180
Reverse Curls - 2x80
Calfs standing - 2x270
Abs, 2-way crunch machine - 2x145
Teapot abs - 2x50

10min Stretching

Good workout today - I am completely spent. My left tricep might explode, my body is still shaking. Looking forward to laying around for most of the weekend.

-------------------
Wolf
 
HST 5's

Workout:

Warmup - 5min bike

Squats: Warmup then 1x285, 1x275
Incline: warmup then 2x235
Lat Pulldown: warmup then 2x195 (spot assisted)
Rear Delts: 2x190
Weighted Dip (machine): 2x230
dB Curls: 2x50
Lower Back Extension: 2x60
Standing calf raises: 2x270
GHRs: 2 sets of 8

Overall a solid workout - I almost crumpled on the 5th rep of 285 squats...but got it up, so I dropped down to 275 for the second set.
 
HST - 5's

Warmup - Bike 10min
Deads - warmup then 2x235
SLDLs - 2x195
Bench - warmup then 2x275 (spot assist on last couple)
Rows - warmup then 2x210
dB Shoulder press - warmup then 2x85 (spot assist on last one)
Tri Pulldown - 2x190 - I'm gonna drop in weight next time and concentrate on form
Reverse Curls (ez bar) - 2x85
Standing Calfs - 2x285
Teapots - 2x55
Abs (2way machine) - 2x130
Abs swiss ball - 30 straight, 20 diagonals

Overall a solid workout, my deads keep going up although my grip is reaching its limits, I got my CoC trainer in the mail today so hopefully that'll help out.

My bench seems to be stagnant or moving in the wrong direction - not sure if it was just a bad bench day or if my cutting diet is starting to affect it...
 
Took a day completely off yesterday and I think it really helped today...

HST 5's

Warmup - 5min bike
Squats - warmup then 2x285
Incline - warmup then 2x245 (spot assisted)
Lat Pulldowns - warmup then 2x195
Rear Delts - 2x195 - felt too easy...going up again
Weighted dips - 2x250
dB Curls - 2x55
Lower Back - 2x70
Standing calf raises - 2x285
GHRs - 2 sets of 8
Farmers Walk - 35lb plates, 1/4 mile
Stretching

The GHRs are really killin my hams, but they are def getting stronger I'm at about 45 degrees now before I have to put my hands out. I felt good at the end so I added the farmers walks and I think they may become a permanent fixture in this workout day - my forearms and traps were yellin at me by the time I finished.
 
This afternoon:

3 sets of pullups (6,5,4)
Rotator Cuff routine (10lbs)
Side rotations 3x15
Front raises 3x15
Side raises 3x15
Reverse 45 degree raises 3x15
Abs - 10 min
Elliptical 30min - 3mi - avg HR 130
Farmers walk - 45lb weights - 1/4 mile
Stretching
 
HST 5's

Warmup - 10min bike

Deads - warmup then 2x245
SLDL - 2x205
Bench - warmup then 2x275 - (spot assist on second set...my bench is laggin)
Rows - warmup then 2x210
dB Shoulder Press - warmup then 2x85
Tri Pull down - 2x160
Reverse curls - 2x90
Calfs seated - 2x180
Abs (2way machine) - 2x145
Teapots - 2x60
FoamRoller/Stretching

Everything is going great except my bench for some reason. I keep hitting new PRs for just about every other category but my chest refuses to go up...guess I"ll just keep pushing and hope to break through.
 
Yesterday - my schedule was off because of work, so instead of my usual lunch workout I ended up at the gym at around 5pm...busy as hell and my workout wasn't the greatest.

Warmup - 5min bike
Squats - warmup then 1x285 (4), 1x275 (4) - felt extremely weak
Incline - warmup then 1x245, 1x235 - spot assist on both
Lat pulldown - 2x195
Rear delts - 2x195
Weighted dips - 2x270
dB curls - 2x55
Lower Back - 2x70
Seated Calfs - 2x225
Farmers Walks - 35lbs weights, 1/4 mile walk

I'm starting to wonder if my cutting diet has eaten into my strength or if I was just off because of the time of day...
 
My last day of my current HST cycle today. Feels good to know that I have a full week off, but I'm definitely going to miss it.

My legs still hurt today from Wednesdays workout - they are really gonna enjoy the week off

Warmup - Bike 5min
Deads - warmup then 1x245, 1x255 (new PR)
SLDL - warmup then 2x215 (new PR)
Bench - warmup then 2x275 - spot assist
Rows - warmup then 1x215, 1x210
dB Shoulders press - warmup then 2x85
Tri-pulldown - 2x160
reverse curls - 2x90
calfs seated - 2x225
Teapots - 2x60
abs (2way machine) - 2x160

My deads keep going up, I think I'm reaching the limits of my grip though, the bar was coming out of my hands at the end. My bench is lagging and feels like its going down - The week of strategic deconditioning is going to do me well...
 
You must log in or register to reply here.

Similar threads

RickO'Shea
Shredder Stack Results Log
2
Replies
141
Views
22K
MrSupps.com
M
S
DC training Info
Replies
1
Views
1K
lavi
L
A
Training Theory by AnimalMass, AngelFace, And JohnSmith
Replies
41
Views
5K
rjl296
rjl296
Top Bottom