Muscle and Brawn Forums
 

Go Back   Muscle and Brawn Forums > Training > Training Logs
Mark Forums Read
Register Articles Members List Search Today's Posts

Notices

Training Logs Keep your training and supplement logs here

Reply
 
Thread Tools Search this Thread Display Modes
Old 04-08-2013, 12:02 PM   #121
dossas
Senior Member
Brawn
Points: 931, Level: 16 Points: 931, Level: 16 Points: 931, Level: 16
Activity: 7% Activity: 7% Activity: 7%
 
dossas's Avatar
 

Join Date: Sep 2012
Location: Canada
Posts: 186
Training Exp: 3ish
Training Type: General Fitness
Fav Exercise: Deadlifts
Fav Supp: My squat rack
Reputation: 15760
dossas is a dedicated contributordossas is a dedicated contributordossas is a dedicated contributordossas is a dedicated contributordossas is a dedicated contributordossas is a dedicated contributordossas is a dedicated contributordossas is a dedicated contributordossas is a dedicated contributordossas is a dedicated contributordossas is a dedicated contributor
Default

Yesterday was DL day. Decided to back off on the weight and go for more volume. I felt like I was stalling at 405 lbs - couldn't see myself hitting a three repper with 405...I will at some point though!!

Warmed up, and did some work, with some Oly lifting:

W/Up:

50, 75 lbs - some deads, hang cleans, high pulls, presses, and a couple sets of push ups and pull ups

Work:

100, 125, 150x3 - hang snatch to hang clean (without puting BB down)

170, 180, 190 - clean and jerk (tried a press with 180 and hit a new PR)
Tied to press the 190 but failed, so had to jerk it up.

DL's:

250 x 3, 300 x 3, 350 x 3,3,3,3,3,3,3,3 (24 reps - most volume I've ever done on DL's)

Circuit of Pull ups, Dips, and DL's with shrug:

Pull ups (BW) x 6, 6, 6
Dips (BW) x 10, 8, 8
DL + shrug (250 lbs) x 3, 3, 3

Finished off with a little DL cardio...200 x 10, 8, 8


Today - the back feels a "very nice" sore. Did some very lite active recovery work.
dossas is offline   Reply With Quote
Sponsored Links
Old 04-09-2013, 09:14 PM   #122
dossas
Senior Member
Brawn
Points: 931, Level: 16 Points: 931, Level: 16 Points: 931, Level: 16
Activity: 7% Activity: 7% Activity: 7%
 
dossas's Avatar
 

Join Date: Sep 2012
Location: Canada
Posts: 186
Training Exp: 3ish
Training Type: General Fitness
Fav Exercise: Deadlifts
Fav Supp: My squat rack
Reputation: 15760
dossas is a dedicated contributordossas is a dedicated contributordossas is a dedicated contributordossas is a dedicated contributordossas is a dedicated contributordossas is a dedicated contributordossas is a dedicated contributordossas is a dedicated contributordossas is a dedicated contributordossas is a dedicated contributordossas is a dedicated contributor
Default Another PR??

Today was a strength and conditioning w/o. The Oly work last w/o went really well and wanted to continue with it. Form and technique "feels" about as good as it's ever been.

Circuit of front squats, shoulder press, power clean, and RDL (wide grip).

FS - 100 x 3, 3, 3 125 x 3, 3 150 x 3
SP - 100 x 3, 3, 3 125 x 3, 3 150 x 3
PC - 100 x 3, 3, 3 125 x 3, 3 150 x 3
RDL- 100 x 3, 3, 3 125 x 3, 3 150 x 3

Full squat cleans and press.

150 x 1, 1, 1, 1, 1 175 x 1, 1, 1 (most times I've ever pressed 175)

185 x 1 (another press PR 2 days later)

A little posterior chain work.

RDL's - 195 x 3 215 x 3 225 x 3 (kept going with 225 in my finisher circuit)

3 rounds of 6 exercises (30 sec work - 10 sec rest) with my son. I think I'm getting to the point of increasing my work times to 35 or 40 sec.

Last edited by dossas; 04-09-2013 at 09:17 PM.
dossas is offline   Reply With Quote
Old 04-10-2013, 12:55 PM   #123
dossas
Senior Member
Brawn
Points: 931, Level: 16 Points: 931, Level: 16 Points: 931, Level: 16
Activity: 7% Activity: 7% Activity: 7%
 
dossas's Avatar
 

Join Date: Sep 2012
Location: Canada
Posts: 186
Training Exp: 3ish
Training Type: General Fitness
Fav Exercise: Deadlifts
Fav Supp: My squat rack
Reputation: 15760
dossas is a dedicated contributordossas is a dedicated contributordossas is a dedicated contributordossas is a dedicated contributordossas is a dedicated contributordossas is a dedicated contributordossas is a dedicated contributordossas is a dedicated contributordossas is a dedicated contributordossas is a dedicated contributordossas is a dedicated contributor
Default

Today - Cardio and Conditioning:

50 lbs - BB thrusters s/s KBell swings 10/10, 10/10, 10/10

1 arm Kbell split snatch 35 x 3-4 per side x 2
1 arm Kbell clean & press 35 x 4-6 per side x 2
2 arm Kbell clean & press 35 x 4-6 x 2

2 arm DB curl & press 30's x 8, 10

Pull ups BW x 3, 3, 3
BB curl 50 x 10, 10, 10

Circuit of 6 exercises x 2 rounds (40 sec work - 15 sec rest)

Increased work time by 10 sec - felt it right away (much harder).
Will add another round next time.
dossas is offline   Reply With Quote
Old 04-11-2013, 09:33 PM   #124
dossas
Senior Member
Brawn
Points: 931, Level: 16 Points: 931, Level: 16 Points: 931, Level: 16
Activity: 7% Activity: 7% Activity: 7%
 
dossas's Avatar
 

Join Date: Sep 2012
Location: Canada
Posts: 186
Training Exp: 3ish
Training Type: General Fitness
Fav Exercise: Deadlifts
Fav Supp: My squat rack
Reputation: 15760
dossas is a dedicated contributordossas is a dedicated contributordossas is a dedicated contributordossas is a dedicated contributordossas is a dedicated contributordossas is a dedicated contributordossas is a dedicated contributordossas is a dedicated contributordossas is a dedicated contributordossas is a dedicated contributordossas is a dedicated contributor
Default Happy Progress!!

Weighed in today at 211.5 lbs (-2 lbs from last week / -5.5 lbs total).

Also found a proper measuring tape to take some measurements:
- minus 1/2 inch at neck
- minus 1/2 inch at waist
- minus 1/2 inch at hip


Also finally lost 1mm with my caliper measurement. According to the chart, that equates to ~2-3% body fat loss.

As far as the mirror goes, I can see more definition/leaness in my body and have moved up a notch on my belts.

Overall strength levels are still holding....so LOTS OF WIN!!

Today was more cardio/conditioning:

w/up - bw squats, kbell swings, kbell clean & press, db curl & press, bb curls, pull ups, bb clean & jerk (3-10 reps depending on the exercise).

Circuit of 6 exercises - 45 sec work / 20 sec rest x 3 rounds (could've done a 4th, but ran out of time).

Have up'd the work/rest intervals the last two workouts. Today's felt good. Will start to drop rest times as conditioning improves.

Note: my little guy kept up really well...he was actually all business and asked to do the 4th round...had to stop to get ready for school.
dossas is offline   Reply With Quote
Old 04-12-2013, 07:37 AM   #125
jdmalm123
Less is More
Max Brawn
Points: 13,158, Level: 74 Points: 13,158, Level: 74 Points: 13,158, Level: 74
Activity: 1% Activity: 1% Activity: 1%
 
jdmalm123's Avatar
 

Join Date: Jan 2010
Location: Colorado
Posts: 3,883
Training Exp: not enough
Training Type: Powerbuilding
Fav Exercise: All of 'em
Fav Supp: Milk shake
Reputation: 405098
jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!
Default

Awesome work in here!

Great strength gains and fat loss at the same time...excellent!
__________________
Balance
jdmalm123 is offline   Reply With Quote
Old 04-12-2013, 12:31 PM   #126
dossas
Senior Member
Brawn
Points: 931, Level: 16 Points: 931, Level: 16 Points: 931, Level: 16
Activity: 7% Activity: 7% Activity: 7%
 
dossas's Avatar
 

Join Date: Sep 2012
Location: Canada
Posts: 186
Training Exp: 3ish
Training Type: General Fitness
Fav Exercise: Deadlifts
Fav Supp: My squat rack
Reputation: 15760
dossas is a dedicated contributordossas is a dedicated contributordossas is a dedicated contributordossas is a dedicated contributordossas is a dedicated contributordossas is a dedicated contributordossas is a dedicated contributordossas is a dedicated contributordossas is a dedicated contributordossas is a dedicated contributordossas is a dedicated contributor
Default

Quote:
Originally Posted by jdmalm123 View Post
Awesome work in here!

Great strength gains and fat loss at the same time...excellent!
Thanks jd.

How are you doing man? Back to normal yet? Getting/got the rest and recovery you needed?
dossas is offline   Reply With Quote
Old 04-12-2013, 12:54 PM   #127
BendtheBar
Bearded Beast of Duloc
Max Brawn
Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100
Activity: 49% Activity: 49% Activity: 49%
 
BendtheBar's Avatar
 

Join Date: Jul 2009
Location: Louisiana
Posts: 80,875
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2581830
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default

Quote:
Originally Posted by dossas View Post

Overall strength levels are still holding....so LOTS OF WIN!!
Great work man.
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


BendtheBar is offline   Reply With Quote
Old 04-12-2013, 09:48 PM   #128
jdmalm123
Less is More
Max Brawn
Points: 13,158, Level: 74 Points: 13,158, Level: 74 Points: 13,158, Level: 74
Activity: 1% Activity: 1% Activity: 1%
 
jdmalm123's Avatar
 

Join Date: Jan 2010
Location: Colorado
Posts: 3,883
Training Exp: not enough
Training Type: Powerbuilding
Fav Exercise: All of 'em
Fav Supp: Milk shake
Reputation: 405098
jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!
Default

Quote:
Originally Posted by dossas View Post
Thanks jd.

How are you doing man? Back to normal yet? Getting/got the rest and recovery you needed?
Much better, thanks.

...some of my minor injuries are resolving...probably at 75%, but I've been lucky to have extra rest since I crashed.

It was weird to have my CNS short circuit...it appeared as muscle weakness.

I'm functional now, but I will probably end up taking 2+ weeks off to get back on the horse.
__________________
Balance
jdmalm123 is offline   Reply With Quote
Old 04-16-2013, 12:25 PM   #129
dossas
Senior Member
Brawn
Points: 931, Level: 16 Points: 931, Level: 16 Points: 931, Level: 16
Activity: 7% Activity: 7% Activity: 7%
 
dossas's Avatar
 

Join Date: Sep 2012
Location: Canada
Posts: 186
Training Exp: 3ish
Training Type: General Fitness
Fav Exercise: Deadlifts
Fav Supp: My squat rack
Reputation: 15760
dossas is a dedicated contributordossas is a dedicated contributordossas is a dedicated contributordossas is a dedicated contributordossas is a dedicated contributordossas is a dedicated contributordossas is a dedicated contributordossas is a dedicated contributordossas is a dedicated contributordossas is a dedicated contributordossas is a dedicated contributor
Default Feeling Strong

Thanks BTB/JD!! Really appreciate the encouragement.

Finished off last week with strength, cardio, and conditioning w/o's till Fri and Sat. Didn't log the w/o's, but just used them as "fun-do what I want" w/o's. Destroyed my back and shoulders on Sat though...lots of snatches, cleans, presses. Added in speed squats, rack pulls, and pull ups as well...a very fun self-ass-whooping.

Took Sun and Mon off.

Today was squat day:

w/up - hang cleans, s/p's, curls, squats, rdls - x 50 lbs, 75 lbs, 100 lbs and a couple of sets of push ups, and inverted rows.

Squats - 150x5, 200x3, 250x3, 280x1, 300x8,7,7,3,3,3,3,3,3 (3 set PR on 1st three sets (22 reps) and overall rep PR (40 reps)).

Presses alternating sets with Pull ups:

MP's/BTNP's (135 lbs) - 3/3, 4/2, 4/2, 4/2
Pullups (BW) - 6, 6, 6, 6

DB curl to press (30's) x 8, 8, 8
dossas is offline   Reply With Quote
Old 04-26-2013, 12:09 PM   #130
dossas
Senior Member
Brawn
Points: 931, Level: 16 Points: 931, Level: 16 Points: 931, Level: 16
Activity: 7% Activity: 7% Activity: 7%
 
dossas's Avatar
 

Join Date: Sep 2012
Location: Canada
Posts: 186
Training Exp: 3ish
Training Type: General Fitness
Fav Exercise: Deadlifts
Fav Supp: My squat rack
Reputation: 15760
dossas is a dedicated contributordossas is a dedicated contributordossas is a dedicated contributordossas is a dedicated contributordossas is a dedicated contributordossas is a dedicated contributordossas is a dedicated contributordossas is a dedicated contributordossas is a dedicated contributordossas is a dedicated contributordossas is a dedicated contributor
Default Still At It...

Haven't posted in a while - but still dedicated and going strong towards my goal of my body recomp.

Apr 17, 18, 19, and 20 were cardio/conditioning w/o's.

Apr 18 Weigh In - 213.5 lbs (+2lbs from week before/-3.5 total)

Apr 21 and 22 were rest days.

Apr 23 - DL/Press/Pull ups w/o

w/up circuits/complexes:

2 x (push ups, hang snatch, squat, BTNP's, hang clean, MP's, Inv. Rows)

(hang snatch, OH squat, BTNP's, hang clean, Mp's) x 100, 130, 150

DL's:

200 x 3, 250 x 3, 300 x 3, 350 x 4, 4, 5 (rep PR on first 3 sets), 3, 3, 3

Presses:

135 x 4, 3 + 2F, 3 + 2F weight and rep PR (doing these as front 2 back, so it was actually 8 rep sets)

Pull ups:

BW X 6, 6, 6, 6 (1st 3 sets were wide grip - last set med grip)

Finisher Circuit: minimum rest btw reps and sets

Hang cleans - 100 x 6, 6, 6, 6
Presses - 100 x 6, 6, 6, 6
Leg Raises - BW x 8, 8, 8, 8
DL's - 250 x 6, 6, 6, 6

Apr 24, 25, 26 were cardio/conditioning w/o's.

Apr 25 Weigh In - 211.5 lbs (-2 lbs from last week/-5.5 lbs total)

People are saying I've lost a lot of weight, but it has only been 5.5 lbs lost. Still hitting weight and rep PR's and looking and feeling leaner. Winning as far as my goal to maintain/gain strength while leaning down.


Modifying my strength w/o's to alternating btw 2 workouts - DL/Press/Pull Ups and Squat/Dips/Pull Ups. DL's and Squats will be 3 sets x max reps (3-6 reps for deads, and 6-8 reps for squats) followed by 3 (or more) sets of triples for added volume. Various rows, benching and oly lifts will be hit during my conditioning w/o's.
dossas is offline   Reply With Quote
Reply

Bookmarks


Similar Threads
Thread Thread Starter Forum Replies Last Post
You Can't Out Diet Lousy Training bruteforce General Board 12 04-27-2012 07:59 AM
Training/Diet advice for ignorant begginers unsashamed4Jesus Muscle Building and Bodybuilding 3 11-08-2010 01:52 AM
Glenn Pendlay on Training/diet IronManlet Powerlifting & Strength Training 6 08-01-2010 02:12 PM
Madcow2 On Diet and Training BendtheBar Articles 2 03-07-2010 06:42 PM
MAB's Spike Diet and Training Log BendtheBar Training Logs 102 11-07-2009 02:19 AM

Thread Tools Search this Thread
Search this Thread:

Advanced Search
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -5. The time now is 02:52 AM.


Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2014, vBulletin Solutions, Inc.