PDA

View Full Version : Training in Sobriety



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)

Vita
04-25-2006, 01:59 PM
as you can tell, i've been pushing myself for the last month. waking up at 5, working out on empty stomach. BUT, i've been eating awesome breakfasts, which i've never been able to do. i like waking up earlier.

i've got this week and next week shooting for 3x10, then 4 weeks of 3x8, then i shoot for 5rm on the big lifts, and proceed into a 5x5 program i developed for myself MONTHS ago. once this is over, i'll probably drop back and do it again (5x5) until 6 months from the fights, then i'm working into a westside for skinny bastards for preparation for fights in february/march next year. i'll kick ass or get my ass kicked, but at least i'll have tried. anyways, the reason being is that i'll want to up my endurance again as i'm going to stop running for the duration of my program. when i hit the 6 month mark, i'm going to go balls to the walls to stay in the lower weight class (only 2, light and heavy...) if i'm even near that weight anymore. if not, i'll just have a go with the bigger guys...

i was keeping this in a blog, but i think feedback might help me stay focused.

total time training in my LIFE, ~ 5 months...

i'm going to post pictures tonight so people can tell me what a skinny little bitch i am...

i went from 165 around new years, to 150 when i started to train again (likely from quitting drinking, i've been boozing it up since 12 or younger on a pretty regular basis), and i'm back to 158.4 as of this morning. i'll update weight weekly.

deeder
04-25-2006, 02:50 PM
Good luck with staying sober man.

I didn't read through all your training stuff but from what I did read it sounds like it's in order.

What kind of fights are you preparing for?

Vita
04-26-2006, 06:41 PM
squats: 45x10, 65x10, 80x10, 90x10, 120x10 (these were done in under 8 minutes, explosive)
military: 45x10, 60x10, 70x10, 70x10, 70x12
deads: 135x8, 185x6, 205x5, 215x5, 220x5 (PR)
knee raises: 12, 12, 12, these were supersetted together, only enough time between to write down "12" and get back to it.

i feel good about the deadlifts, considering i have done them less than a handful of times.


deeder: thanks, luck won't help me though. i've been trying to get thing in order for some time. i'm aiming to do some amateur fights in february, they're called the toughman, but it's not official toughman fights. from what i recall, it's like amateur boxing where you can kick too. i could care less, i'll either kick ass, or get my ass kicked, but at least i can say i tried. better than getting in fights at bars. that gets me in jail...

-TIM-
04-27-2006, 04:07 PM
About 2-3 years ago I spent a good 6 months on the sauce, drinking and smoking every night, and spending my days hung over and sick. I was dealing poorly with some personal issues needless to say. That's when I stumbled onto WBB. Working out was what helped me clean up my act. This is the period in my life that I made the best gains (kind of touched on that period in my reply to your last post in my journal). What I'm getting at is, you'll love yourself for replacing the time you spent drinking with going to the gym and improving yourself. It's total lifestyle change for the better. Good luck with everything. Your month of April is a great start. Keep it up.

Vita
04-28-2006, 06:26 AM
About 2-3 years ago I spent a good 6 months on the sauce, drinking and smoking every night, and spending my days hung over and sick. I was dealing poorly with some personal issues needless to say. That's when I stumbled onto WBB. Working out was what helped me clean up my act. This is the period in my life that I made the best gains (kind of touched on that period in my reply to your last post in my journal). What I'm getting at is, you'll love yourself for replacing the time you spent drinking with going to the gym and improving yourself. It's total lifestyle change for the better. Good luck with everything. Your month of April is a great start. Keep it up.

thanks! i really appreciate it!

it's quite inspiring to hear your aspect on a similar situation. unfortunately, i was on the sauce for years, and didn't quite give it up when i wanted to. i finally did, and am already thanking myself. my issues ended up with me in jail many times, at the worst point for over 9 months. i don't know where i would be if i hadn't met my wonderful wife...

i think april was a pretty good start, and i'll see where i take it from here. all i know is i've just forcefully implemented a lifestyle change, and it's been tough. i've pretty much alienated quite a few friends, who'll realize why soon enough, and gone from a sleeping in bum to a motivated individual. i think i'll hit my apex of realization in about a year when it gets to fight time. for now, i just have to keep pushing on.

thanks again for the comments, it's good motivation!

as of today, 6'00" - 158.6 (edit: didn't realize it wasn't worth mentioning +.2...)

Vita
04-28-2006, 07:30 PM
squat: 80x10, 90x10, 120x11, 125x10, 130x10
bench: 80x10, 90x10, 115x10, 120x10, 125x10
row: 50x10, 60x10, 95x10, 95x10, 95x11
dips supersetted with chins: 10+6, 10+5, 10+7

this session took longer than i liked. but after the relative ease of wednesday's squats, i wanted to get more volume out of it.

Vita
05-01-2006, 06:06 AM
i was on point with my diet gaining weight, and had issues yesterday. barely ate dinner and weighed in at 158.4 this morning. i guess it's not all bad...

squat 45x10, 65x10, 135x10, 135x8, 135x8
bench 45x10, 65x10, 120x10, 120x10, 125x10
row: 50x10, 60x10, 75x10, 95x10, 100x10
knee raises x 20

i felt like i could have squeezed out the last two reps for the last two sets on squats, but didn't want to push it. i've got no spotter or safety net at 5am, and i'm not trying to injure myself. so i took it easy.

bench was ok, but my should was sore from yesterday so i didn't want to push it.

rows were good. i felt like they're making a big improvement fast. i'll try and push out 3 sets of 100 for my working sets on friday (or should i say pull out?).

didn't have time for SLDLs or good mornings, but i did get in one set of knee raises. i'm going to have to start some different ab work with weight, but i'll have to be creative with what i've got...

-TIM-
05-01-2006, 08:59 AM
squat: 80x10, 90x10, 120x11, 125x10, 130x10
bench: 80x10, 90x10, 115x10, 120x10, 125x10
row: 50x10, 60x10, 95x10, 95x10, 95x11
dips supersetted with chins: 10+6, 10+5, 10+7

this session took longer than i liked. but after the relative ease of wednesday's squats, i wanted to get more volume out of it.That is a long session, considering the number of reps you're doing with each set. And each exercise is a big compound movement. I bet your whole body felt like jello when you were done. Good work, keep it up.

Vita
05-01-2006, 09:15 AM
That is a long session, considering the number of reps you're doing with each set. And each exercise is a big compound movement. I bet your whole body felt like jello when you were done. Good work, keep it up.

it's not too bad. it's mostly my chest (i recently widened my grip on bench from what i've always done) and my back. the legs are used to taking a beating by now. it's unreal how solid they feel (i've always had chicken or runners legs).

i think i'm doing ok for my size, and being back to it less than 2 months in, and total training of less than 6 months in my life. i think this round will be MUCH longer than that 6 month total (i'd like to say know, but we don't want to jinx things...) and should yeild the best results yet (plumped up from ~160 to ~180 in two months the first time i started to lift). i feel this time it's truly a change in lifestyle, and waking up at 5am to lift is refreshing for my mind.

anyways, thanks for the comment, it's motivating to know somebody notices.

Vita
05-03-2006, 08:21 AM
i have decided to re-work my program. it is as follows:


Monday:
squat
bench
bent row
jump rope

Tuesday:
hanging leg raise
side bends
barbell twists
run

Wednesday:
lunges
inc. bench
up. Row
jump rope

Thursday:
hanging leg raise
side bends
barbell twists
run

Friday:
deads
military press
good mornings
jump rope

Saturday:
chins
dips
pullups
knee raise
sprint training(i'll sprint/walk/repeat for the distance of my run (~2.5-3 miles), the day after deads, this'll really push my limits...)


my last set-up wasn't quite giving me the stimulation i needed. also, off-days have begun to inspire lazyness in me, and i missed waking up this morning. i'm going to start a revised version of the program i was doing during most of April tonight, and wake up early and run tomorrow. i NEED to be up early in order to establish some consistency to my life...

sure, lifting weights is great, and i'm obviously not stopping, but my goals aren't pure size gains, so i see no reason why to stop running, and with my "last" program, running really isn't in the cards. i figure if i stick to this long enough, i'll gain enough muscle mass, and will be hungry enough to keep gaining weight. if i decide i'm not getting the nutrients i need, i'll move on to making shakes at night before bed, where i really think i need it anyways. i won't change my eating, but i need the every day training i came to love (albeit for such a short time). little less volume per day, but it allows me to not be totally burnt out to do other things at night.

as of today, i'm 161.0 per the digital scale. so far, i've gained over 10 lbs. since i started to work out (after losing ~15 since 1/1/06), and i can tell. a little bit of bodyfat came back, but i've gained a noticeable amount of muscle mass, mostly in the legs...

Vita
05-03-2006, 08:35 AM
also, i think it's pretty well balanced as far as push/pull goes, but if you've got any advice on this, i'm all ears.

please note that the program above is designed for (1) time constraints, i wake up at 5am to train. i've got roughly an hour to do so, and (2) freedom with sets/reps, if i feel like taking it easy, i'll do less, if i feel like going heavy, i'll do more, but i'll try and keep things balanced. in that respect, i'll aim to keep number of reps equal, between 25 and 30 or so.

also, the days with bodyweight stuff will stay bodyweight. they're there for (1) i needed to fill those days with something other than run, and it felt good for me for the last month to have them there, and (2) active recovery type work. my body felt MUCH better when when i was on this program, and i felt more fluid. with pure lifting, even only after a week or so, and full body stretching after EVERY session (~30 minutes or so), i feel tighter, more robotic almost. i think the running and extra bodyweight upper body work really made a difference in this.

Progress
05-03-2006, 09:05 AM
Do you think there is enough rest built into your routine?

Vita
05-03-2006, 10:23 AM
Do you think there is enough rest built into your routine?

yes, i go easier than if i were to only train 3x weekly. i work a desk job, so i'm not very physically stressed from life aside from working out and bedroom cardio.

think construction worker doing a heavy lifting routine. i'm still not going beyond that.

in my first post, you'll see how this worked for me for about a month. believe it or not, i felt MUCH more energized during that time than i have for the past week or so (since i switched programs), and is why i'm going back.

EDIT: i also switched squats on wednesday for lunges (barbell)

-TIM-
05-03-2006, 10:57 AM
The only thing that I might back off on is all the chest work. You have a chest exercise on 5 of 6 days. I would back down to 3 at the most. Otherwise your chest will have no time for recovery. Just a suggestion. Good luck with the new routine though.

Vita
05-03-2006, 11:36 AM
The only thing that I might back off on is all the chest work. You have a chest exercise on 5 of 6 days. I would back down to 3 at the most. Otherwise your chest will have no time for recovery. Just a suggestion. Good luck with the new routine though.


i think you're right on that. even though dips are like nothing (especially since i've lost this weight), i've decided to take them out in favor of more core work. i think the following will be more suited for long term.

Monday:
squat
bench
bent row
jump rope

Tuesday:
hanging leg raise
side bends
barbell twists
run

Wednesday:
lunges
inc. bench
up. Row
jump rope

Thursday:
hanging leg raise
side bends
barbell twists
run

Friday:
deads
military press
good mornings
jump rope

Saturday:
chins
dips
pullups
knee raise
sprint training

any other advice is appreciated...


EDIT: i should also make note that on tues/thurs/saturday, the exercises aside from running are done in a superset (chins-dips-pullups-knee raises) for 2-3 sets. not sure what it matters, but i like to get myself going before the run and i found this did a wonderful job of doing so.

-TIM-
05-03-2006, 01:43 PM
I think that looks better. Your chest will thank you. :D

Vita
05-11-2006, 08:18 AM
just an update...

i've been doing miscellaneous bodyweight work here and there. didn't want to completely stop, but i've been schooling at night, and going to work early. not a good mix. i've also had some all day deals on the weekends and nothing is going right. at least i haven't given up, but i've had barely any time to do stuff to just keep the blood flowing.

still gotta get some pictures, but i'm still at 158 as opposed to the 150 i started at. so that's ok.

just wanted to say i'm not doing absolutely nothing. i'm also giving my program to my cousin who's majoring in kinseology (sp?) and going into sports medicine, she wants to make me up something given my goals, etc., so i think that'll be good for her and me.

nothing worth noting but pushups, pullups and dips really... (oh yeah, knee raises :bang: )

Chronic
05-11-2006, 11:15 AM
Stay away from the alcohol and drugs if you can. It's messed up a lot of people in my family. I've been trying really hard not to touch it although I fail on the rare occasion. Just gotta be strong