Just joined the group and thought I would start a training Log. Been doing a 5 day a week weight program. Trying to keep the pace relatively quick. I'm pretty small, about 5'4" (on a good day) and 155 (I think, haven't weighed myself in a while). This is week 3
Day 1/Shoulders/Rear Delts
A) Hang Clean/W Bradford Press: 65x8, 75x6, 80x6, 85 x4
B1) Seated Incline BB Front Raise: EZ Bar +15 x10, Ez +20 x8, x8
B2) Single Arm Cable Side Lateral Raise: (per arm) 40x8,x8,x8
C1) Arnold Press: 40x7,x7,x6
C2) BB Upright Rows: 85x8,x7,x7
D1) Incline Rear DB Fly: 15x10,10,10
D2) BB Shrugs: 225x10,10,10
Finished up with 25 min cardio: Treadmill Incline walk/jog
Stretching
Week 3/Day 2/Chest
I got a bad shoulder so I can't do much weight for chest, also using BB is almost out of the question (honestly I seem to get better results with DBs anyway). To compensate a little I do Rest/Pause, drop sets and supersets (I love doing rest pause sets for most exercises)
(excluding warmups)
A) Flat DB Press/Pyramid: 57.5 x10, 65x8, 70x6, 75 x4
B) Incline Hammer Strength Press, Rest/Pause: 110x10/5, 110x10/4, 110x9/4
C) Pec Deck Drop Sets: 100x10 drop to 90x8, 120x8 drop to 110x4,120x8 drop to 110x4
D1) DB Pullover: 70x8,8,8
D2) Incline Fly: 40x8,7,7
Not including warmup sets
A1) Hack Squat Rest/Pause: 260x8/4,8/4,8/4
A2) Seated Calf Raise: 260x10,10,10
B1) Front Squat: 135x10, 165x8, 185x6
B2) Standing Calf Raise on Hack Machine: 380x15,15,15
C1) Sissy Squat Drop Set: BW+25 x10 Drop to BW x5, BW+25 x10 Drop to BW x5,BW+25 x10 Drop to BW x5
C2) BB SLDL: 225x8,8,8
D) Single Leg Kneeling Leg Curl: 50(per leg) x8,8,8
Week 3/Day 5/Arms/Cardio
*Jumped Rope for 30-40 seconds during "rests"
A) BB Drag Curls/Drop Set: 70x8 Drop to 60 x5,70x8 Drop to 60 x5, 70x8 Drop to 60 x4
B) CG Bench Press/Rest Pause: 135x8/4. x8/4, x8/3
C1) Incline DB Curl: 30 x8,8,8
C2) Tate Press: 30x10,10,10
D1) Two Handed DB Hammer Preacher Curl: 60x6,6,6 (Sore wrist so went just a touch lighter than normal)
D2) Low Pulley Rope Extension: 120x8,6,6
Cardio
Treadmill Incline Walk/Jog: Incline @ 14%, 120 sec Level 3, 90 sec level 4, 60 sec level 5. 20 min
5 min walking cool down
Supplements
Pre workout: 2 scoops CORE ABC (BCAAs and beta-alanine), 4 CORE ZAP
During Workout: 2 scoops CORE ABC sipped throughout workout
Post workout: 1 scoop whey, 2 scoops Volu-gro creatine/waxy maize, 1 scoop CORE ABC
with morning meal #1: 3 Flameout Fish oil, 3 ON Opti Man Multi Vitamin, 2 Glucosamine
With Meal #5 (Afternoon): 2 Flameout
Edited by JDII on 01-01-10 05:37 PM. Reason for edit: No reason given.
A) Pullups: BWx6,6,6,6 (not my strong point but I do them because they are a great exercise)
B) Rack Pull: Pyramid: 325x8, 335x6, 345x4
C) BB Bent Over Row/Rest Pause: 155x8/5, 8/4, 8/4
D) Kneeling Rope Pulldown/Drop Set: 150x10 drop to 140x6,150x10 drop to 140x5,150x10 drop to 140x5
Chest Supported Hammer Strength Row/Rest Pause: 180x8/4, 8/4, 8/4
Abs: (were done during "rest" time)
Frog Crunch: BW +20 lbs DB x 20,20,20
Dragons: BWx10,10,10 (killer!)
Today my workout and diet were kinda screwy. Couldn't go to the gym when I was suppose to go due to other commitments that just popped up, also had to kinda eat on the fly. Ate pretty clean but not optimum. These things happen so I take it all in stride. Anyway here is todays meals and supplements
Meal #1: Protein Pancake, 3 Flameout fish oil, 2 glucosimine, 3 ON Opti-Man multi vitamins (this was suppose to be my pre workout meal, however couldn't go to the gym)
Meal #2: CORE MRP (THIS was suppose to be my pre workout meal however couldn't go to the gym)
Meal #3: Turkey Chili, 85 grams broccoli, 1 oz peanuts/unsalted
Meal #4/Pre-workout meal: Scivation MRP, Unsweetened Almond milk (I love that stuff)
Sunday 3 Jan 10
Day off today. Might go do some cardio, then again might not. I like to call this my option day depending on how my body feels. It is definitely a no weight training day but if I do anything I will do cardio. I'll try and keep carb intake low today but if I have a cheat meal it will be this day, don't have one planned for today however.
Today's meals
Meal #1: Low Carb Protein Pancake, 1 tbs natural peanut butter, 3 fish oil, 3 ON Opti-Man multi vitamin, 2 glucosamine
Meal #2: 4 egg whites, 1 whole egg, 3 extra lean turkey bacon
Meal #3: 1 cup turkey chili, 6 asparagus spears
Meal #4: 1 cup fat free cottage cheese, 6 small pineapple chunks, 1 tbs natural peanut butter, 2 spoonfuls Walden Farms no carb chocolate dip, handful hemp granola All mix together (this is what a friend of mine calls a healthy cheat since all items are healthy)
Meal #5: 5 oz 98% lean beef, 3 oz spinach, 2 fish oil
Meal#6: 1 scoop Evopro, 1/2 cup fat free cottage cheese, 2 tbs natural peanut butter
Edited by JDII on 01-03-10 03:19 PM. Reason for edit: No reason given.
A1) Hack Squat/Rest Pause: 260x8/4, 8/4, 8/4
A2) Seated Calf Raise: 260x10,10,10
B1) Leg Press: 440x12, 530x10, 710x6 (was suppose to do front squats but someone was using the squat rack to do curls...GRRRR hate that)
B2) LP Calf Raise: 440x15, 530x12, 710x6
C1) Sissy squats/Drop Sets: BW+35x8>BW x5, BW+35x8>BW x5, BW+35x8>BW x4
C2) Single Leg Kneeling Curls: 50x8,8,8
D) SLDL/w Shrug: 235x8,8,7
Welcome to the boards, JD. Love your workouts and eating plan. Love it even more that you're an inch shorter than me, 'cause now everyone will pick on you instead.
I'm getting sick of egg whites and oatmeal for breakfast. Those protein pancakes sound interesting. What's in them?
Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.
Thanks Uncle Al. I appreciate the comments very much
Today was suppose to be an off day but I realized that I probably won't get a workout in on Sat so I did it today...Backwards. Normally I'm a morning workout person but went after work, that was a mistake. I was a bit tired and my workout was ok, not great but ok
New workout started today.
1 set in the superset is a heavier weight, traditional 5x5 with a normal lifting tempo. 2nd set in the superset is light but harder, very slow lifting maybe a 602 tempo (more of a killer than expected). Then jump rope during rest period
Week 1, day 1/Back
Mon 11 Jan 10
A1) Lat cable Pulldown: 180x5 (little too heavy), 170 x5,5,5,5
A2) DB 1 Arm Row: 50x5,5,5,5,5
Jump rope: 11111
B1) Bent Over BB Row: 175x5,5,5,5,5
B2) Seated Cable Row: 85x5,5,5,5,5
Jump rope: 11111
Cardio
20 min step mill, level 12 fat burner program
Great workouts JD. Somehow, I picture the energizer bunny when I read your entries.
Haaaaaaaaa!!! Thanks, sometimes I do get that same look at the gym,especially from guys that are 20 years younger than me :)
So, there are ten year olds working out in your gym???
Oh you are just too nice..I'm just an old retired SNCO (ok "old" by military standards) I'm 47. I work for the DoD so I still interact, a lot, with military. As a matter of fact out of 10 of us in the section all are active duty except me and another old retired SNCO
Really like your workouts, JD. In 2006 and 2007, I did a lot of similar stuff -- i.e., moderate to intense cardio between sets. I had no problem keeping lean.
Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.
Week 1 Day 5
Fri 15 Jan 10
Legs
1st set in each superset 201 tempo, second set in each superset 602 tempo (those are both "ish" as in "602ish")
A1) Front Squat: 200x5,5,5,5
A2) Lunges: 40x5,5,5,5
B1) 1 Leg extension on Back Extension Machine: 200x5,5,5,5 (per leg)
B2) Seated Leg Curl: 60x5,5,5,5
C1) Sumo DL: 275x5,5,5,5
C2) SLDL: 80x5,5,5,5
Due to time constraints couldn't do 5 x5 super sets but with this 5x4 was pretty tough. Haven't done Sumos in a long time so went a little lighter than I would have normally done
I'm just starting back into the sumo myself but use that style as an assistance exercise for the conventional, which is my stronger lift and consequently the one I use in competition.
Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.
Thanks Al. I LOVE front squats. I can't do back squats very well, or very heavy, because it hurts my back (had an injury there). But when I discovered fronts and learned how to do them correctly I fell in love with them immediately. My long term goal is 225 for at 3 sets of at least 6 reps but that is in the future. Thanks again
A1) BB curl: 95x5,5,5,5,5** normally use EZ bar but used straight, beat up my wrists pretty good,maybe go back to the EZ bar
A2) DB Curl: 25x5,5,5,5,5
Jump rope: 11111 (my stupid rope broke so have to jerry rig it...jumped rope with this little bitty thing..I sucked at it)
B1) Preacher Curl: EZ bar + 55 x5,5,5,5,5
B2) Cable/Rope Hammer Curl: 70x5,5,5,5,5
Jump rope:11111
C1) Dips: BW + 25 x5,5,5,5,5 (first time I've done dips since I tore my rotatory last summer, I'm pretty pleased at the weight I could use, I know not much but just a couple of months ago couldn't do one dip with BW only without extreme pain)
C2) Decline Lying Extension: EZ Bar +30 x 5,5,5,5,5
Jump rope: 11111
D1) CG Bench: 145 x5,5,5,5,5 (didn't want to go much heavier, this does hurt my shoulder)
D2) Cable pressdown: 70x5,5,5,5,5
Jump rope: 11111
Tomorrow either day off or cardio, not sure which yet
Hey JD! Add me too, I actually did some cardio on the treadmill this morning - I forgot to mention that in today's log.
Grappler presses or landmine - I kept adding weight from 50 to 100 and was doing presses with each arm for reps. It was a great session. You can see some of the other variations in this video:
"You can take a ride through this life if you want, but you can't take the edge off the knife"
Thanks guys. Honestly if I inspire anyone to do anything I feel that it is an honor, especially you guys.
Ahh yes Col I know those just never heard them called that before, actually never heard them called by any name to be truthful
I like your choices of exercises for 5x5. I am just wondering why you stay with the same weight throughout. It would seem that you could use a warm up set but then if you are working as hard as possible, you would have to lessen the load in successive sets.
Since my routines are usually high volume, I often use the same weights or increase them as I go but with a strength protocol like 5x5, it would seem worthwhile to make each 5th rep a "tough" rep. Just a thought.
Judge John
"You cannot help men permanently by doing for them what they could and should do for themselves." - Abraham Lincoln
"I live, I lift, I ache, I am." - Dave Draper
"Moderation assures mediocrity -- nice, safe. Mediocrity is for the mediocre -- simple, okay. The intense rule; the mediocre follow." - Dave Draper
Every day innocent plants are killed by vegetarians. Help stop the slaughter. EAT MEAT!
Thanks. The reason I stay with the same weight is because of how the exercises are performed. The 1st set in the superset (i.e. flat DB press) is heavy, normal tempo of 201. The second set in the superset ( i.e. flat fly) is lighter with a very slow tempo, something like 602, which makes this an extremely hard workout, harder than it looks. So it really isn't your standard 5x5. With this type of workout there really isn't any need to pyramid up, you can but no need. As far as a warmup, I do warmup, MAX OT style, but just don't record it. With this I plan on going up in weight a bit after I have completed at least 2 weeks using the same weight. I'll probably increase it next week.
Really well thoughtout methodology, JD. Will be interested to hear about (or better yet, see) the results after a few months.
Loved the Colonel's video. Never thought of doing something like that before. With the right combos, you can make that into one fine upper body cardio routine.
Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.
B1) Alternate Seated DB Press: 50x5,5,5,5,5
B2) Cable Front Raise: 5 kg x5,5,,5,5,5
Jump Rope: 11111
C1) Face Pull: 57.5 kg +5 lb plate x5,5,5,,5,5
C2) Incline Chest Supported Reverse Fly: 10x5,5,,5,5,5
Jump Rope: 11111
Was suppose to do Seated row to the neck/w rope but it was being used so substituted with face pull, not as good but it worked in a pinch
Off tomorrow
Edited by JDII on 01-20-10 04:00 PM. Reason for edit: No reason given.
