Oct 3rd: Training Journal Series

Monday

Busy day at the gym. I had to have my first meal at around 12:30. Finally got to my workout around 3.

Today was bench day. Going by the numbers for this week I was working with sets of 7 with 55%, 65% and 75% of my max. First two sets are basically warmup of 7 reps and the last set at 75% is an all out max reps.

My estimated ORM is about 250. Weak sauce. That's OK, though. Room to grow!

After that worked some fat grip curls and weighted dips, followed by ring pushups and rows.

Fat grip(95lb)-3x8
Dips (32kg)-3x8

Ring row (25lb)-3x12
Ring Pushup (25lb)-3x12


Finished off with a cardio circuit
20 minutes perform a many sets as possible
5 cleans l and r w 32kg Kettlebell
5 swings l and r w 32kg Kettlebell
100 jumps
10 medicine ball slams against wall 6th away

Post workout meal was epic.

Had the late night cravings for something full of carbs though. Gave in slightly. I'm going to have to curtail this habit if I really want to make the changes I'm gunning for.

Writing down my goals in the morning is really helping to keep things in check. Keeps me focused on where I'm going.

12:45-8 oz chicken thigh filet, 2 cups spinach, olive oil and balsamic reduction, 1oz cheese curds (I love those damn things)
3:00-pre HPN p(3)
4:00-10g BCAA
5:00 post. 1 cup rice Chex, protein almond milk, 2 small potatoes, organic ketchup, 8 oz chicken thigh filet
7:00-6 oz Ahi tuna, large salad, artichoke hearts, 1/2 pita
10:00-bowl organic raisin bran with organic milk

Sept 30th: Training Journal Series

Sept 30th: Friday

Today is the last day of the month and three weeks since starting the Training Journal Series. I am excited with my progress thus far. Fat loss has been slow, but at the expense of building muscle (about 3 lbs), which I am far more excited about. Strength is up as is agility. I don’t care what your focus is, muscle retention/gain should be your TOP priority.

Today was a brutally fun workout.

Pre: scoop of HPN P(3)

Squat

2 warm up sets

250x5 for 3 sets with 3-5 minutes between

Log Press (elitefts) (I love this damn thing)

2 warm up sets

Log (88)+35lbs for 3 sets of 5 with 2-3 minutes between

A1: Lateral Raise with straight arms (20lbs) 3x12

A2: Ring Row (BW to Max) 3x16

-60 seconds between

Seated Calf Raise: Log+90lbs on knees-2x40

Split Squat Double Kettlebell Jerk (horrendous exercise. Love it) (32kgs) 2x3 alternating feet position

Ring Front Lever Practice (BW)-2x5

Reverse grip Planche Pushup on Barbell (BW) 7x10

Finished with a couple hundred yards of Farmer walk with double 48kg

This workout had me crying! Felt amazing afterward, though.

Today’s eateries included:

2:00-4 egg omelet with salami, low fat cheese (I like the taste better) a few crackers, and a green apple

3:30-Pre Workout

6-Post Workout Feast!

½ Chicken from Thai restaurant, brown rice, salad and a large serving of yogurt from Yogurtland (my FAVORITE)

Slept like a baby!!

Killer Core Exercise

As always, creativity is key to make sure things don't get stale. I tried this exercise awhile ago and holy @#$$% was it tougher than I thought. Hits the core unlike anything I've ever done. Brutal stuff, but very rewarding. Forget standard crunches and crap, this thing coupled with a a lean healthy diet will get you the six pack you've always wanted.

Training Journal Series: Pull ups

Pull-up Ladders are a fan-fricken-tastic way to work on your pull-ups in a relatively short time frame. Given a 60 minute workout, get a couple of 1 through 5 (1,2,3,4,5) pull ups in and you’ve got yourself 15 pull-ups right there. Do that multiple times and you’ve got yourself a ton of pull-ups!

Did 3 sets of it today at the end of the workout. 45 pull-ups! Not a bad way to finish your workout.

Ladders were popularized by Pavel in Enter the Kettlebell along with other strength advocates out there. This is nothing new but, still great to incorporate in your training. When I have clients who want to get their pull up numbers up I will have them do that routine but spread out throughout their workout.

For example, they would start with a pull up ladder (1-5 for example) then work into some other movements. They would then return to the pull up bar for another ladder set. They would work on something else and then finish their workout with the same ladder. Busting out 45 pull-ups when they could maybe get 10 or less before.

If you can’t get one pull-up in then just spread them out through your entire workout. When I was first working out and couldn’t get one I would just hit the pull up bar every few minutes throughout my workout. While most people would be embarrassed to do one, not me! Worked like a charm and the results speak for themselves.

Give it a shot and let me know how it works for you.