A Young Buck's Training Journal

[OneBreath]

I hit HIIT yesterday (didn't have time to post), and it worked pretty well, I did it on a traditional bike and I could feel it more. Leaving, it wasn't as bad as that day, I actually flirted with the girl at the counter and told a few jokes to one of the trainers, but I could actually feel it this time, it took a toll.

Very nice. Did you see if they had light weight olympic plates? If so, and there is a clock you can view with a second hand, try clean and jerks for your tabata starting with 65 lbs (the bar and 2 10s). The reason olympic plates work better is because of the bar height. Whether you are working with 10s 25s 35s 45s etc the bar will be the same distance from the ground. If you don't have them, then load up normal 10s and start from the hang position instead of the floor.

Then do the bike tabata, then do the one minute high one minute medium intervals.

You are young and your body seems pretty resilient. We'll need to push it to see how far we can go without overtraining. An old fuck like me wouldn't attempt to do these tabatas alongside the weight training program you have but i think you can handle it.

 

[Hellawulf]

They don't have olympic lifts, and today for some reason my computer wouldn't let me get on elitefitness so I couldn't start my workout today, but I'm going to put together an excel spreadsheet tomorrow of a workout and get to it. I went to the gym and worked out with a guy from work, but we pretty much just screwed around a lot. I did incline press, military press, shrugs, pulldowns, and a lot of pushups and ab work. Just trying to keep my body confused before I start this workout.

 

[OneBreath]

They don't have olympic lifts, and today for some reason my computer wouldn't let me get on elitefitness so I couldn't start my workout today, but I'm going to put together an excel spreadsheet tomorrow of a workout and get to it. I went to the gym and worked out with a guy from work, but we pretty much just screwed around a lot. I did incline press, military press, shrugs, pulldowns, and a lot of pushups and ab work. Just trying to keep my body confused before I start this workout.

I'll be out of town until next Wed. Good luck with the workouts this week. If you can get to it, do this experiment that will help determine diet.

One morning wake up and eat eggs. Nothing else. No juice/milk no nothing. Water is fine. Over the course of the next 4 hours journal how you feel. Energy up, down, steady etc. Also make note of how long afterwards before you feel hungry and want to eat again.

Next day do the same thing but eat oatmeal. Just oatmeal.

Make sure that the total calories consumed on both days match. In other words eat the same amount of calories in eggs that you do in oatmeal.

On one day (could be same days as above) eat a steak for lunch. Just steak. Do the same journaling.

On one day eat a bowl of pasta for lunch. Sauce is fine. Do the same journaling.

Again make sure the total calories of both lunches match.

This will be a good exercise in listening to and getting to know your body. The outcome will determine what foods we'll use in the diet. In the tests you are giving your body the same AMOUNT of energy, but most likely you will feel different results.

Also, if you have time do 30 minutes of steady state cardio after your weight lifting. Try to do the HIIT routine on 3 of your off days. That leaves 1 day for complete and total rest.

 

[Hellawulf]

June 24, 2009 Workout B
Drag Curls
10x65
10x75

Reverse Drag Curls
10x55 (no rest - couldn't finish with that weight)
10x45 (so I finished with this)

Warmup Squats
10x95

Calf Raises
10x40
14x40

Leg Curls
12x80
12x90

Squats
10x155
16x135

I felt really sick leaving, I had to sit in my car for like 10 minutes trying not to throw up. I don't think it helped that I smoked for the first time yesterday (2 cigarettes and hit for like 3 hours on some hookah). I don't think I'll ever smoke again. I've gotten into a really bad health pattern since going to senior week, drinking and smoking, but my diet has stayed pretty good since I've gotten back and I've kept working out, I just haven't been in routine, but today marks day 1 of the new routine, therefore I have to get my act together if I want to see some results before I go off to college. Its hard to not do these things when I want to go party like every night and I work during the day.

 

[Hellawulf]

June 25, 2009 Cardio
HIIT
BIke
2 min. Warmup BIke
20 sec. high 130+ RPMS (170-175 HR)
10 sec. low 90 RPMS
Repeat (8 times)
2 min. high
1 min. low
Repeat (3 times)
5 min. Rest
Treadmill
30 min. medium intesnity (120-130 HR)

 

[Hellawulf]

June 29, 2009 Workout
Incline DB Press
10x90
10x110
10x120

Seated DB Press
10x45
8x50

Dips (rough)
1x5
1x4

Pull ups (rough)
1x4
1x4
These girls approach me in between sets and without any sarcasm (which is what I would have used), they said "nice". Haha!

Dead Lift
10x225
3x315

I didn't get to workout till late, so I called it a night at 10PM, I got my workout finished but I would liked to have done some cardio, but I have HIIT in the morning and that is more important.

 

[Hellawulf]

June 30, 2009 Cardio
HIIT session
30 low intesnity Treadmill

 

[OneBreath]

Damn dude you're doing pretty good despite the senioritis. It's probably best to get some of that out of your system before going to college.

Those numbers look pretty good. I'm thinking that 135x16 kicked your ass to begin with and the smoking put you over the top. You will notice those high rep squats spiking your heartrate so normally you might feel a little nausea and need to sit down for a bit afterwards.

Good work. Try to reestablish that routine and you'll be fine.

 

[Hellawulf]

Damn dude you're doing pretty good despite the senioritis. It's probably best to get some of that out of your system before going to college.

Those numbers look pretty good. I'm thinking that 135x16 kicked your ass to begin with and the smoking put you over the top. You will notice those high rep squats spiking your heartrate so normally you might feel a little nausea and need to sit down for a bit afterwards.

Good work. Try to reestablish that routine and you'll be fine.

I'm struggling pretty bad right now, but yah, I better get it out now before I hit the books,
July 6, 2009 Workout

Drag Curls
10x50
10x60

Reverse Drag Curls
20x40

Calf Raises
12x50
12x50

Leg Curls
12x90
12x100

Squats
5x95
5x135
10x155
10x135 (my hip popped and started to hurt on rep 7, so I stopped at 10)

10 Minutes low intesnity treadmill.

 

[Hellawulf]

July 7, 2009 Cardio
Regular HIIT training
20 min. of Low Intesnity Treadmill