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View Full Version : Swallow your pride, a journal to keep me honest



Quito195
05-26-2012, 09:46 PM
My name is Brandon I've been lurking on this website for a very long time I haven't trained in a gym in ~7 years. I'm an Iron Worker like Chris Rodgers on this board which has kept me in ok shape and I have a pretty ridiculous metabolism all helpful. So anyways here goes nothing if anything it should be good for a laugh. P.s. my toe is currently broken hence the absence of some movements.

Friday 5/25/12

Legs

Warmup:
Bike - 15 minutes

Squats:
Barx20
95x20
135x8
135x8
135x6
135x4

That was it.

Saturday 5/26/12

Upper Body

Bike - 10 minutes

Bits and pieces of the Tim Henriques (http://www.t-nation.com/free_online_article/most_recent/my_favorite_upper_body_warmup) warmup

Flat BB Bench Press

Barx20
95x15
135x12
185x4
185x3
185x3
185x3

Standing Military Press

95x6
95x6
95x4
95x5 (more of a push press)

BW dips
4
4
4

So I'm currently pretty poor, I think I'm going to invest some of my meager funds into protein powder because when it breaks down to ~.60/serving its hard to argue with the economics of it. I have 2 full tubs of ALN results from a couple years ago when I was sprinting and doing other bodyweight movements to stay in shape, so by default I'm taking that. Besides that I'll probably just stock up on chicken and eggs. I obviously dont really have a program right now just trying to get back in and get in the swing of things again and get some consistency as far as scheduling even. Any and all input is always appreciated -Brandon.

Quito195
05-29-2012, 04:05 PM
Sun 5/27
Little bit of stretching, not much

Mon 5/28
Stretching
Golfing

Tuesday 5/29

Back:

Bike - warmup 10 mins
Parts of TH Warmup

Conventional Deadlift:

111x5
131x5
181x3
181x3
253x3
253x2

Bent Over Rows
133x6
133x6
133x6

Face Pulls
60x10
60x10
60x10

Cool down:
Bike - 5 mins

*****

Man I've missed doing dead lifts, definitely my favorite lift by a long shot. Did alot of reading and watching this weekend on bench, dead lift and squat. Very informative videos and instruction on them over at Elite FTS and T-nation. I was sore as hell from squats and bench on Sunday. Feel pretty good today even after heavy for me dead lifts. I think my goal for the moment is going to be to bench 225, squat 225 and dead lift 315. I think my squat is probably close to that once I get some technique dialed in watching the 5 part series here (http://train.elitefts.com/instructional/so-you-think-you-can-squat-parts-1-5/) was extremely helpful. I need to trick someone into working out with me to check my form and spot.

Cards
05-29-2012, 04:45 PM
P.s. my toe is currently broken hence the absence of some movements...

Squats:
Barx20
95x20
135x8
135x8
135x6
135x4



awesome, we need more people like you.

best of luck with your goals!

Quito195
05-29-2012, 05:11 PM
Cards - It makes it easy to focus on keeping your weight on your heels that's for sure. Thanks for dropping in.

Quito195
05-30-2012, 10:54 PM
Weds 5/30/12

Not much done today had to take my 6 yr old to the hospital she had a wicked UTI, kept her, mom and I up all night. Went for a jog though and beat up on my track star 13 yr old step son in the 100 meter, long jump and 400....still got it lol. Light accessory work and deload type things tomorrow. My upper back is pretty sore from yesterday, good feeling.

GazzyG
05-31-2012, 03:26 AM
Good luck with your training, Brandon, seem to have all the right exercises going on :)

Quito195
05-31-2012, 10:24 PM
Gaz: Thanks man appreciate it.

Thurs 5/31/2012

Warmup:

Bike - 10 minutes
(3.6 Miles)

TH Upper body warmup

EZ Bar Curlz
65x10
65x10
65x10

*******************

Pretty much spent the rest of my time TRYING to get my 13 yr old step son to train, super frustrating, he wants to be strong but will not put any effort into it. I'm not some crazy sports dad or anything but if you say "I want to be strong take me to the gym" I'd really like you to at least make a pretense of applying yourself /rant

I need to figure out my accessory moves and probably start putting some thought into some routine, I'm probably going to stick with hitting the main 3 for 3 more weeks (thoughts on this?) just to get back in the routine and really nail down my weaknesses, besides lifting weights. I honestly lack goals right now besides a few short term strength goals. I need to get a better idea of why I'm working out and let that help determine my routine.

In other news lets add up some calories (by which I mean protein I could really care less about the rest) real quick:

AM: 4 eggs 24g, 1/4 c cheese 5g , pita 5g, 3 pcs bacon 15g
49 grams

Lunch: Can of tuna 26g, 1 serv. Milk 8g
34 grams

Dinner: Bar food 25g
25 grams

Post workout: Can of tuna 26g, 1 serv milk 8g
34 grams

Total: 142

Pretty far off from 205 but not terrible. I've read that as low as .6/per lb of body weight will get you there but I'd really like to be at that magical 1g/lb mark. I'm 2 protein shakes a day away from that, as soon as I have some money that's where its going.

thecityalive
06-01-2012, 12:17 AM
I can't believe you read my ENTIRE journal....that's a lot of log entries and responses. Thanks man. I can definitely understand the frustrations associated with trying to get a young person into the gym. Goal development is SUPER important. I think of it as a financial investment. I need to know what I'm investing in before I put money down. Looking forward to more logs.

GazzyG
06-01-2012, 12:45 AM
I hear you on the whole trying to get the stepson into lifting thing.

I've got a 16yr old brother who's thin as a rake, keeps saying that he wants to get ibgger and stronger, but every single time I offer to take him to the gym there's always an excuse.

Cards
06-01-2012, 05:03 PM
Best of luck with the step son! I hope hope hope when i have a kid they will want to go to the gym with me. Would love nothing more than to me able to pass my knowledge down to them.

As far as goals, I agree with Rob! Make sure to have short, medium and long term goals. Make them challenging, but not impossible.

Quito195
06-02-2012, 04:25 PM
Cards, Rob, and Gaz

The most frustrating part about my son is he WANTS to goto the gym but then he doesn't want to do anything when he gets there.

I think for a long term goal i want a 1000 lb total, which gives some direction to my training I think. Anyways off to the gym to make up for last night.