Vita
04-25-2006, 01:51 PM
A background:
i'm currently 23, weighing 158.4 per the scale this morning. i've been training again for a month today. when i began i was at 151 or so.
i've been sober since just before christmas, not exacty sure. i've been ganja free for over a month now, and smoke free for a week less. this is my first time going at training with complete sobriety. i've been a drunken, ******* of a bitch, and i finally gave it up to make life better for me and my wife.
below is my record of training for the past month:
3/30/2006
2 sets of bears until failure with 75lbs;
2 sets of SLDL x 10 reps with 75lbs; and
i ran from about 5:15 until 5:45 am.
3/31/2006
squats: 70x10, 95x10 and 115x10
incline bench: 95x10, 95x10, 95x8
upright rows: 45x10, 45x10, 45x10 (these were odd, never did them freeweight, so i wasn't sure how to do them properly, will check exrx.net for form)
jump rope: about 5 mintues worth of jump rope. i thought i was going to die at this point, so i thought i could let up a bit and go eat.
4/1/2006
chins 8, dips 12, knee raise 15.
couple minute rest
chins 5, dips 10, knee raise 12.
less rest.
chins 7, dips 7, knee raises 10.
then i did my run again. being forgetful like i am, i forgot we now have a clock in the garage. i didn't record my time, but it seemed like i did a bit better. through the woods, i did some sprinting around corners, pushed a little harder up all the hills, and tried to cruise on level or downhill surfaces. again, i let off when i felt myself needing to, but in all i think it was good.
4/3/2006
squats: 95x10, 100x10, 105x8
bench: 95x12, 95x12, 95x12
bent row: 95x8, 95x8, 95x5
knee raises: 20
4/4/2006
pulllups (wide grip) 6, knee raise 20, SLDL 95x10
pullups 5, knee raise 15, SLDL 95x12
pullups 5, knee raise 15, SLDL 95x10
ran from 5:23 to 5:56 (includes cool down walk through complex)
4/5/2006
started out with about 2-3 minutes of jump rope to get the heart pumping
deads 135x10, 135x10, 135x10 (working on form here...)
military press 75x8, 75x6, 75x6 (failure)
another 5+ minutes of jump rope.
4/6/2006
bears: 65 to failure twice
SLDL: 65x12, twice
run 5:45-6:16 including cooldown
4/7/2006
jump roped for about 2-3 mintues to get the heart pumping.
squats: 135x5, 115x10, 135x6, 115x8
incline bench: 95x10, 95x10, 95x9
upright rows: 55x10, 55x12, 60x10
leg raises: 20 and 10
4/8/2006
supersetted chins, dips and knee raises again.
C 10, d 16, k 15
C 9, d 11, k 15
C 8, d 10, k 15
ran from 7:39 ntil 8:08.
4/10/2006
squat: 60x16, 115x10, 115x8, 115x9
bench: 105x12, 105x11, 110x8
bent row: 95x10, 95x8, 95x8
jump rope: ~5:52-5:58
4/11/2006
am: did about 50 pushups and 50 crunches in lieu of working out, decided to work out at night...
pullups 8, knee raise 15, SLDL 95x12 (still supersets)
pullups 7, knees 20, SLDL 95x12
pullups 6, knees 20, SLDL 95x12
run 6:31 to 7:04.
4/12/2006
deadlifts 145x10, 145x10, 145x10
military presses 75x10, 75x10, 75x7
knee raises between sets on both, nothing major, probably a total of 30.
jumped rope for a few minutes. i was hungry so i just pushed a little bit past tiring, just for effect. i'm hoping i can sleep soon. i'm 40 minutes behind schedule...
4/13/2006
bears: 75lbs., 2 times until failure
SLDL: 75lbs, one set of 25 reps
ran from 5:20 until 5:50.
4/14/2006
squats: 115x10, 115x10, 115x12
inc. bench: 100x8, 100x10, 100x10
up row: 60x10, 60x12, 60x12
knee raises (in between other sets, no specific order to them): 15, 10, 10, 10, 15
jump rope: ~5 minutes
4/15/2006
chins, dips, knee raises,
12, 15, 15
10, 15, 15
10, 15, 15
plus my first race ever, a 5mile trail run
the best time was 33 minutes and change, i came in at 44:10. first lap, 21 and change. not too bad. i stopped to take a leak during the first lap, and stopped to walk at least 6 times on the second. i kept reeling in one guy, but he saved his energy for the end and i couldn't bring him in at the finish. all in all was fun. not to mention i worked out this morning and have only quit smoking for a couple weeks...
4/17/2006
monday, 4/17/06 was my first day not training. i justified it by needing rest after saturday. sunday was fine, but in about 20 days, i've only had 3 days total rest. i think it's ok, but still failure.
4/18/2006
pullups, knee raise, SLDL
9, 15, 100x12
8, 15, 100x12
6, 15, 100x12
run 6:33-7:02 pm.
4/19/2006
deadlifts 155x8, 185x8, 205x5, 205x6
mil. press 65x12, 70x10, 70x12
two sets of knee raises, one before deads to get blood flowing, and one after mil. presses. then i did jump rope with one skip per rotation until i could barely breathe, twice. didn't last long.
4/20/2006
chins, dips, knee raise
12, 12, 15
10, 12, 12
12, 17, 15
run - 5:31-5:59
4/21/2006
squats: 115x10, 115x10, 115x10
inc. bench: 95x10, 95x10, 95x10
up. row: 65x10, 65x10, 65x9
time off until yesterday...
4/24/2006
squat: 65x10, 80x10, 115x10, 115x10, 115x10
bench (wide grip, i usually have been doing close grip, so i find out...): 45x10, 65x10, 80x10, 95x10, 115x10
row: 45x12, 65x10, 80x10, 95x10, 95x10 (last two (95s) were rough, and i could say i only made 9, but i did an extra rep past the 10th that didn't quite make it to get to "10"), will repeat this weight on friday...
SLDL 95x15, 95x15 (did these before row)
knee raises: 10, 10 (these two were in-between row sets), and 10 supersetted with another 10 (i just got down and got back up after 2-3 seconds)
i'm currently 23, weighing 158.4 per the scale this morning. i've been training again for a month today. when i began i was at 151 or so.
i've been sober since just before christmas, not exacty sure. i've been ganja free for over a month now, and smoke free for a week less. this is my first time going at training with complete sobriety. i've been a drunken, ******* of a bitch, and i finally gave it up to make life better for me and my wife.
below is my record of training for the past month:
3/30/2006
2 sets of bears until failure with 75lbs;
2 sets of SLDL x 10 reps with 75lbs; and
i ran from about 5:15 until 5:45 am.
3/31/2006
squats: 70x10, 95x10 and 115x10
incline bench: 95x10, 95x10, 95x8
upright rows: 45x10, 45x10, 45x10 (these were odd, never did them freeweight, so i wasn't sure how to do them properly, will check exrx.net for form)
jump rope: about 5 mintues worth of jump rope. i thought i was going to die at this point, so i thought i could let up a bit and go eat.
4/1/2006
chins 8, dips 12, knee raise 15.
couple minute rest
chins 5, dips 10, knee raise 12.
less rest.
chins 7, dips 7, knee raises 10.
then i did my run again. being forgetful like i am, i forgot we now have a clock in the garage. i didn't record my time, but it seemed like i did a bit better. through the woods, i did some sprinting around corners, pushed a little harder up all the hills, and tried to cruise on level or downhill surfaces. again, i let off when i felt myself needing to, but in all i think it was good.
4/3/2006
squats: 95x10, 100x10, 105x8
bench: 95x12, 95x12, 95x12
bent row: 95x8, 95x8, 95x5
knee raises: 20
4/4/2006
pulllups (wide grip) 6, knee raise 20, SLDL 95x10
pullups 5, knee raise 15, SLDL 95x12
pullups 5, knee raise 15, SLDL 95x10
ran from 5:23 to 5:56 (includes cool down walk through complex)
4/5/2006
started out with about 2-3 minutes of jump rope to get the heart pumping
deads 135x10, 135x10, 135x10 (working on form here...)
military press 75x8, 75x6, 75x6 (failure)
another 5+ minutes of jump rope.
4/6/2006
bears: 65 to failure twice
SLDL: 65x12, twice
run 5:45-6:16 including cooldown
4/7/2006
jump roped for about 2-3 mintues to get the heart pumping.
squats: 135x5, 115x10, 135x6, 115x8
incline bench: 95x10, 95x10, 95x9
upright rows: 55x10, 55x12, 60x10
leg raises: 20 and 10
4/8/2006
supersetted chins, dips and knee raises again.
C 10, d 16, k 15
C 9, d 11, k 15
C 8, d 10, k 15
ran from 7:39 ntil 8:08.
4/10/2006
squat: 60x16, 115x10, 115x8, 115x9
bench: 105x12, 105x11, 110x8
bent row: 95x10, 95x8, 95x8
jump rope: ~5:52-5:58
4/11/2006
am: did about 50 pushups and 50 crunches in lieu of working out, decided to work out at night...
pullups 8, knee raise 15, SLDL 95x12 (still supersets)
pullups 7, knees 20, SLDL 95x12
pullups 6, knees 20, SLDL 95x12
run 6:31 to 7:04.
4/12/2006
deadlifts 145x10, 145x10, 145x10
military presses 75x10, 75x10, 75x7
knee raises between sets on both, nothing major, probably a total of 30.
jumped rope for a few minutes. i was hungry so i just pushed a little bit past tiring, just for effect. i'm hoping i can sleep soon. i'm 40 minutes behind schedule...
4/13/2006
bears: 75lbs., 2 times until failure
SLDL: 75lbs, one set of 25 reps
ran from 5:20 until 5:50.
4/14/2006
squats: 115x10, 115x10, 115x12
inc. bench: 100x8, 100x10, 100x10
up row: 60x10, 60x12, 60x12
knee raises (in between other sets, no specific order to them): 15, 10, 10, 10, 15
jump rope: ~5 minutes
4/15/2006
chins, dips, knee raises,
12, 15, 15
10, 15, 15
10, 15, 15
plus my first race ever, a 5mile trail run
the best time was 33 minutes and change, i came in at 44:10. first lap, 21 and change. not too bad. i stopped to take a leak during the first lap, and stopped to walk at least 6 times on the second. i kept reeling in one guy, but he saved his energy for the end and i couldn't bring him in at the finish. all in all was fun. not to mention i worked out this morning and have only quit smoking for a couple weeks...
4/17/2006
monday, 4/17/06 was my first day not training. i justified it by needing rest after saturday. sunday was fine, but in about 20 days, i've only had 3 days total rest. i think it's ok, but still failure.
4/18/2006
pullups, knee raise, SLDL
9, 15, 100x12
8, 15, 100x12
6, 15, 100x12
run 6:33-7:02 pm.
4/19/2006
deadlifts 155x8, 185x8, 205x5, 205x6
mil. press 65x12, 70x10, 70x12
two sets of knee raises, one before deads to get blood flowing, and one after mil. presses. then i did jump rope with one skip per rotation until i could barely breathe, twice. didn't last long.
4/20/2006
chins, dips, knee raise
12, 12, 15
10, 12, 12
12, 17, 15
run - 5:31-5:59
4/21/2006
squats: 115x10, 115x10, 115x10
inc. bench: 95x10, 95x10, 95x10
up. row: 65x10, 65x10, 65x9
time off until yesterday...
4/24/2006
squat: 65x10, 80x10, 115x10, 115x10, 115x10
bench (wide grip, i usually have been doing close grip, so i find out...): 45x10, 65x10, 80x10, 95x10, 115x10
row: 45x12, 65x10, 80x10, 95x10, 95x10 (last two (95s) were rough, and i could say i only made 9, but i did an extra rep past the 10th that didn't quite make it to get to "10"), will repeat this weight on friday...
SLDL 95x15, 95x15 (did these before row)
knee raises: 10, 10 (these two were in-between row sets), and 10 supersetted with another 10 (i just got down and got back up after 2-3 seconds)