Mah New Training Log

[sardonicone]

remember the starting points are relative to percentages of your CURRENT maxes. for example maybe what was 70 percent of your max 12 or 18 mos ago isn't the same today.

i also think you could cut that 20 minute jog to like 5 minutes on the bike and then get right in the rack. make sure to have eaten a decent meal about an hour before. and caffeine always helps me.

Yeah, I didn't even bother to check out what my 1 rep maxes were before starting the program to be honest. Heck, with the Squat, I couldn't. I don't have a real squat rack, I'm just bending up and under the bar on my bench, then walking it back two steps to my mats. : /

I just threw some weights on there on day one and just went at it. Reseting though I suppose won't be the worst thing in the world, even if it does come earlier than I wanted.

As for the jogging/walk, it seems everyone here is completely adverse to any cardio at all. I understand that doing cardio can be counter productive, but the 60 minutes total I'm doing a week, with it being basically a walk for me, isn't burning more than 500 calories total. Yes, I do realize that equates to 1/7th a lb (of fat though) or over 1/4th (1800kcal is supposedly a pound of muscle) of muscle, but I'm fine with slow and steady winning the race.

Generally what I've been doing pre workout eating wise has been a protein shake about 90 minutes before, then some TRAC 45 minutes prior to getting on the treadmill. If I have anything heavier I tend to just feel bloated and miserable during my workouts.


I can see where modifications though can be made using your advice though, thanks for the tips bro!

 

[enigma4dub]

i was referring to the cardio before squats. just do the cardio at the end of the workout. save all leg strength for the squats just get the joints warmed up and get right in the rack.

 

[enigma4dub]

if you dont have a rack its an opportunity to work on your cleans. clean the weight off the floor, jerk it overhead, and squat from there.

 

[sardonicone]

Ah, gotcha. See, I don't really feel warmed up until I've been doing it for a little while. It just takes me some time to get loose. I could try doing 10 minutes or so in the future.

My problem is from being a middle distance runner and a wrestler in the background, I tend to still try and train like one. I have to get out of that habit.

As for the cleans, the most I've been able to clean and lift overhead thus far is 125. : ./.

@ Everyone - Thanks for all your encouragement and advice! It's nice having people to help you through your workout, and keep you on track.

Todays workout:

Walk/Jog 20 Minutes (Max Speed 5.5 Mph for 1 minute, total distance 1.33 miles)
I know, I need to do less, instead of more, each workout on this...I really mean too, but then I'm watching a Reds game while on the treadmill and the time just whizzes by.

Squats: 1 x 5 @ 155, 1 x 4 @ 155, 1 x 5 @ 155. First set felt fantastic. Then BOOM. Took 10 minutes to rest up before doing the last set. Turned on some Tool (AEnima) and yelled out the last set. Form was good, however was still a slow set.

Barbell standing overhead press: (Very wide leg stance to accomidate low ceiling) 1 x 5 @ 100 (felt really, really good, decided to go up 5 lbs), 1 x 5 @ 105, 1 x 3 @ 105. Obviously as good as that first set felt, I should have waited to up the weight until the last set. Missing reps can't be good.

Power Cleans: 3 x 5 @ 115,

PROS: I didn't even feel like working out today, and felt like I was going to bury myself under 135 at first on the squat. I gutted it out though. I'm proud of myself for that.


CONS: I'm not eating anywhere near enough nor sleeping anywhere near enough right now. I know this. I really REALLY need to work on that. I'm just shooting myself in the foot doing this.

Edit: Post workout bw (Stripped down): 138.0

 

[enigma4dub]

get your ass in the kitchen!

 

[sardonicone]

get your ass in the kitchen!

I did!

Notes: Changed sleeping. Upped it to 7 hours a night, which is a miracle for me.

Also added a nighttime shake (Muscle Milk) The added 640 calories should help
me.

AND Changed my warmup to 10 minutes on the treadmill.

Todays Workout:

Walk 10 Minutes (.70 miles, 4.5 mph top speed). Didn't feel all the way loose after this, but was "warm"

Squat:

155 @ 5/5/5. First 14 reps felt great, then went weak on the very last rep and had bad form in getting it. However up until that point it felt as if I was using too light a weight. We'll see come Thursday.

Bench:

145 @ 5/5/4 Again, felt easy then suddenly just lost energy at the very end. However, at least I didn't have to go DOWN in weight this time. Thursdays workout will be telling.

DL:

195 @ 5. Set went quick. Like super quick for me.

Ab work: Added trunk twists (10lb plate each hand) 2 x 10 and Negative Situps with 10 lb plate (1 x 10) at end. I just want to make sure I do something for upfront to keep core stability.

Overall I felt great about this workout. When I got on the treadmill I felt dead tired, and yet this was my strongest workout to date.


EDIT: Post workout bw was 141.4

 

[sardonicone]

Still doing the extra shake a day, still sleeping ~ 7 hours a night. I did a 12 hour day at work today...so a bit tired.

Thursdays Workout:

Walk/Jog 10 Minutes (Top speed 5.2 mph, distance covered was .72 Miles)

Squat 160 @ 5/5/4. Squats kicked the ever-loving shit out of me today.
Standing Barbell Press 105 @ 5/5/4
Power Cleans 120 @ 5/5/5. On the last rep after I got it I felt dizzy and almost fell down.

I'm tired, sore, and feel like puking. I'll save the ab work for Saturday.

 

[keasbey]

keep it up bro lookin good. hows your pre work out nutrition? if you feel a lack of energy try to eat somthing with some carbs before gym time like a 1hour30 before hand. it might help out if you arent already doin it

 

[sardonicone]

keep it up bro lookin good. hows your pre work out nutrition? if you feel a lack of energy try to eat somthing with some carbs before gym time like a 1hour30 before hand. it might help out if you arent already doin it

What I usually do is have a Muscle Milk Shake (made with 2% milk, 16 oz) 90 minutes before I workout, and then my Trac w/ Water and or Juice 45 minutes before. I probably need to get more carbs in beforehand, so maybe I'll start using juice more often in my Trac.

Thanks for reading and the tips bro!

 

[sardonicone]

Ok, first off, starting a SD clone cycle next week. Here's the thread:
http://www.elitefitness.com/forum/bodybuilding-supplements/supermastervol-sd-clone-605253.html

Any suggestions in there would be helpful.

Todays workout:

10 Minute Walk/Jog (top speed 5.5 mph, .73 mile distance)

Squats: 160 @ 5/5/5. Took 5 min breaks in between today, just felt sick(ish) so wanted to give myself ample rest on these. They went pretty well, last set was a struggle but still managed to rep out.

Bench: 145 @ 5/5/ Power felt great, but still no real "endurance". I'd throw up the first 3 reps like they were 95 lbs, then just tire out on all the sets. Used 3 Minute breaks on these. However, all reps were done, with good form, so it's time to up it to 150 when bench comes back around (on Thurs)

DL: 200 @ 5. YAY my first lift back over 200! Set wasn't all that difficult, but I found myself rounding my back on the way up. The first two reps it was kinda bad on that, the third and fourth rep was much better, the fith rep was so-so. I focused on exploding at the hips but midway through the rep my back would seem to lose tension and wasn't keeping pace with my legs.

*Notes*

I'm hungry, like all the time now. It's crazy. I also freaked out at the scale earlier. AT first, it said 145.4 was my post workout bw. Then I realized I still had my shoes and gloves on. Post workout bw ended up being 142.8. Considering I was struggling to even make 140 before I started working out again two months ago (132 bw at start, 135-140 at start of 3 x 5 training) I'm pleased with this progress. All my lifts are still going up, and even when I feel dead tired, my lifting seems to be progressing regardless. I just wish my body would get used to the extra sleep already. This lethargy deal is kicking my rear end.