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Paul Stagg
09-08-2006, 03:23 PM
9/8/2006 ME Squat/Dead
Gotta start somewhere. So I'll start here.

Warmup: 5 mins elliptical

Good Mornings
45x10
95x10
135x5
185x3
225x1
245x1

Step ups
bw x 15
+50 x 10,10

HS Shrugs
90x15
2x15 @ 180

45 deg hypers
4x10

Bench situps
4x12

Stretching.

GPP sucks. Good mornings suck. But suck is better than nothing.

TwiloMike
09-08-2006, 03:25 PM
Those are serious GMs. How tall are you?

edit: I'm the first to post in Paul's journal besides Paul. Just sayin'.

Paul Stagg
09-08-2006, 03:29 PM
My best good morning is something like 345.

I'm 5'11". Weight is around 215 right now, I've lost about 10 pounds in the last few months.

Hopefully this time I'll post more than one or two workouts before I stop.

rookiebldr
09-08-2006, 03:32 PM
Another journal? ... visions of monstar appear.... ;)

TwiloMike
09-08-2006, 03:33 PM
Please do. I'm curious to see how you train.

I'm almost 6'3" and I'm fairly new to GMs- I've done 135x3 once. I was just curious about how much stress you were generating based on your height (assumed typically proportional torso length).

Paul Stagg
09-08-2006, 03:33 PM
:cool:

TwiloMike
09-08-2006, 03:36 PM
How about some pictars?

Paul Stagg
09-08-2006, 03:36 PM
Please do. I'm curious to see how you train.

I'm almost 6'3" and I'm fairly new to GMs- I've done 135x3 once. I was just curious about how much stress you were generating based on your height (assumed typically proportional torso length).

It's more THAT I train at all, not how. I haven't trained regularly for about 6 months.

I follow a typical WSB template, with more of a 'go heavy' emphasis than anything else. I'm working on my tendency to overthink things, I'd rather overtrain.

TwiloMike
09-08-2006, 03:39 PM
Hmmmm but overtraining is teh suck, at least according to some posters here. Your limbs are supposed to start falling off or something if you overtrain. Why not compose a fixed routine and stick with it? Show up here every time after you train, post it, get **** for it like everyone else, and all will be well. :)

Paul Stagg
09-08-2006, 03:42 PM
How about some pictars?
I'm afraid of being stalked. I'm really good looking.

Really.

Good.

Looking.

Actually, there are old pitures of me from a meet back in 2002, search for posts started by me in the members pic section.

WillKuenzel
09-08-2006, 04:00 PM
I should just merge all these journals. You need to quit working and get a lifting life.

Paul Stagg
09-08-2006, 08:17 PM
I'm only 20 years away from retirement.

Paul Stagg
09-09-2006, 11:53 AM
9.9.2006 Extra
Figured I'd do something today.

20 minutes treadmill
TKEs 2x20 w/ light band
Stretching

I also washed the Jag, but I don't think that counts, does it?

Sidior
09-09-2006, 12:37 PM
It counts if you had the help of an attractive well endowed lady wearing only a white Tshirt. Gl with the new journal, looking forward to seeing your training methods.

TwiloMike
09-09-2006, 02:38 PM
It only counts if you did it outside, in a wet t-shirt... or so I hear.

What are TKEs?

edit: damn, so unoriginal.

Paul Stagg
09-09-2006, 04:21 PM
TKE (http://asp.elitefts.com/qa/default.asp?qid=33895&tid=115)

Paul Stagg
09-10-2006, 01:21 PM
9/10/06 ME Bench
On the first Sunday of football season, there were 4 other people in the gym. Workout time: 12:40 - 1:40

Warmup: 5 mins elliptical
side raises superset with front raises, 2x20 with 5 pound plates

Incline Close Grips
2x15 @ 45
2x5 @ 95
135x3
155x3
175x3
185x1
205x1
210x1

Had to lift my ass off the bench to get the last one. As a point of reference, the last time I did these that I could find in my old log, my PRs were 205x3 and 230x1. I have a long way to go.

Dips
2x5

I haven't done Dips for years. It felt like my arms were going to fall off.

Hammer Strength Row
1pps x 12
2pps x 8,8,5(f)

DB 1 arm shoulder press
20x10
2x10 @ 30

Pulldowns
2x8 @ 150

Leg press load/unload - 8 pps

All in all, not shabby. But I'm still on the road from **** to suck, which means I need to stick to basic stuff and just lift heavy.

cphafner
09-10-2006, 02:40 PM
good to see a new journal!

Paul Stagg
09-13-2006, 04:23 PM
9.13.2006

Doing some repetition work instead of dynamic work for now. Need to build up.


Warmup: 5 mins elliptical

Squat
45x10
95x10
135x5
185x5
3x5 @ 225

The last set was easier than the first, felt like I was in the right groove. There's something a little amis in my lower back.

Rack pulls (from the knee
135x5
2x5 @ 225

Hypers
4x10

Lying leg raises
3x10

Lots and lots of stretching

Workout time: 3:05 - 4:00


Interesting how the crowd at they gym is pretty much the same folks from 5 years ago. Some come and go, of course.

Anthony
09-13-2006, 04:37 PM
Paul, you have such great straight forward advice. You should listen to it and stop letting your potential waste away. Just get your ass to the gym and lift heavy things.

Cause you're getting old.

And frail.

Paul Stagg
09-13-2006, 08:37 PM
This I've known for quite some time.

The getting old thing I think got me motivated. I only have a couple more runs at getting really jacked. If I'm not going to do it, I need to get a bike and drop 30 pounds, or take up golf or something.

Ricky Bobby
09-14-2006, 09:16 PM
Your not old!! Your 36. I do not see any reason why you cant be stronger at 37 then you were at 27. I always thought mid to late 30s were where men hit their strength peak. You are in your prime.

Paul Stagg
09-15-2006, 08:13 AM
Indeed. What I mean is that I don't have as much time as I did when I was 26 to make a run at really getting jacked.

_8_Ball
09-15-2006, 08:36 AM
Good to see you back Paul, I hope you keep this journal updated, I'm looking forward to reading it.

8

TwiloMike
09-15-2006, 09:09 AM
Meh, don't worry about being 36. Good to see you're keeping up with the lifts and journalage. Steady wins the race, so keep at it.

Paul Stagg
09-15-2006, 09:40 PM
9.15.2006
Keeping with the repetition work. Poundages indicate I am at level '****'.
Warmup 2x20 @ 5 side raises ss w/ front raises

Bench Press
3x20 @ 45
95x10
135x10
185x8
225x1
185x8

Not to failure or anything, but close to the limit, which is pretty ****ing bad. The single at 225 was nothing, but I didn't think I could do many more reps justice, so I backed down to 185 again.

close grips
3x6 @ 135

Lots more in me

Neutral grip pulldowns
4x10 @ 150

Face pulls
3x15 @ 100

Rope pressdown
100x24

Workout time: 4:20 - 4:55

Quick, but I had to get out. Overall, things are about as expected. Over the next few weeks, I just need to get back into the training habit and start making some progress

cphafner
09-16-2006, 01:21 PM
good effort Paul

Paul Stagg
09-19-2006, 07:32 PM
9/19/2006 ME Squat/Dead

Warmup 5 mins elliptical
Good Morning
45x10
95x10
135x5
185x3
225x3
245x1
255x1
265x1

Step Ups
bwx15
+50x12,12

HS shrugs, standing
180x15
2x8@270

45 deg hypers
3x8 @ 25

INcline bench abs
3x12

Lots of stretching

Workout time: 6:15-7:25

Paul Stagg
09-20-2006, 05:23 PM
9/20/2006 ME Bench

Incline closegrip bench press
2x15 @ 45
2x5 @ 95
135x3
155x3
175x3
185x3 (this might have been a bit much)
205x1
215x1 (I could not have done any more than this)
195x1

Dips
3x6
Better than last week

CSR
45x12
5x8 @ 90

1 arm press
30x12
2x10@40

Hammer curls (30's)superset with pressdowns (100)
3x12

Lots of stretching

TKEs
light band, 1x20

Workout time: 5:10 - 6:10

Paul Stagg
09-23-2006, 12:36 PM
9/23/2006 RE Squat

Warmup: 5 mins stationary bike

Squat:
45x10
95x10
135x5
185x5
3x5 @ 235

Rack pulls (from knee)
135x5
225x5
2x5 @ 275

Pull thrus
4x10 @ 100

Pull down abs
3x10 @ 150

HS seated leg curls
2x8 @ 90

Calf raise
3x12 @ 200

TKE
2x20 @ light band

cphafner
09-23-2006, 03:30 PM
good sessions Paul.

Paul Stagg
09-23-2006, 08:00 PM
I'm trying to be smart. I found myself a couple of times today putting more weight on the bar and then having to take it off. I don't want to overdo it... slow steady progress, working up to and through old barriers.

Squats today were pretty easy, as were the rack pulls.

Clifford Gillmore
09-23-2006, 08:02 PM
How do you find TKEs? Prehab or rehab?

Paul Stagg
09-25-2006, 03:55 PM
9/25/2006 RE Bench

Warmup: Side and front raises, 3x20

Bench press
2x20 @ 45
95x10
135x10
190x8,6,4

I'm not happy with this at all. I am benching without a spotter and not in a rack, so I'm cautious, but I should have blown up 3x8 like nothing.

Close grips
3x7 @ 135

Neutral grip pulldowns
160 x 10,10,10,7

Face pull (lat machine)
100x8; 3x15 @ 70

Pec Deck
2x10 @ 100

Machine rows
2x10 @ 100

Workout time: 3:50 - 4:45

I'm getting through faster than I was, and I feel like I have some gas left in the tank at the end; maybe that means I need to train harder at the beginning, or maybe I'm getting in better shape. Or both. Second 'week' done, not too bad. I do need to decrease the number of off days as we go along.

Paul Stagg
10-02-2006, 06:00 PM
10/2/2006

Warmup - 5 mins elliptical

Good Morning
45x10
95x5
135x3
185x3
225x3
245x1
275x1 (PR)

HS Leg Press
2pps x 15
3pps x 12
3x8 2 4pps

Smith shrugs
2pps x 15
3x5 @ 3pps

45 degree hypers
3x12 @ 25

Bench situps
4x15

Streching.

Workout time: 4:25 - 5:35

Ricky Bobby
10-02-2006, 06:50 PM
congrats on the GM PR!! Thats starting to be serious poundage

Beholder
10-02-2006, 10:18 PM
My lower back quivers at those good mornings :(

Paul Stagg
10-03-2006, 05:14 PM
10/3/2006
Warmup: 2x20 shoulder stuff, bench the bar 2x20

2 board press
45x15
95x10
135x3
185x3
225x3
245x3
265x1
275x1
285x1
Stuck with stuff I knew I could hit. 285 is probably 90% of my best, but was pretty close to all I had.

Dips
3x8

CSR
45x12
90x8
5x6 @ 135

Barbell OH press
45x10
95x3
3x2 @ 135.

Rear delts
2x10 w/ 25s

Curls ss w/ machine tricep ext
30/100 x 10
50/100 x 10

Workout time: 4:25 - 5:40

Paul Stagg
10-07-2006, 02:09 PM
10/7/2006

Warmup: 5 mins bike, dynamic stuff

Squat
45x10
95x10
135x5
185x5
225x5
2x5 @ 275
As I was unracking the bar for a third set, something didn't feel right in my upper back, and my left hand felt weak. Feels OK now, but I need to visit my chiro. Low back is uncomfortable when compressed, but it isn't always - I think that has to do with spending time sitting on a stool in my kitchen.

SLDL
135x8
2x5 @ 225

Pull thru
4x10 @ 110

Leg ext
3x12 @ 100

Obliques on 45 deg hyper
2x8

Lying leg raise
2x12

Stretching

Workout time: 1:40 - 2:50

Ricky Bobby
10-07-2006, 02:18 PM
good to see those squats movin up. nice job.

Ruffian
10-07-2006, 02:25 PM
Those are some pretty mean looking lifts, especially if you havnt been training regularly. Keep it up!

Paul Stagg
10-18-2006, 05:38 PM
Quick update:

Picked up a nasty cold that's going around. I'm finally getting over it, and should be back to it tomorrow or friday.

Paul Stagg
10-21-2006, 02:22 PM
10/21/06 Squat
Finally pretty much over this cold, but still not 100%. I hate colds.

Warmup: 5 mins elliptical
Squat
2x10 @ 45
95x8
135x5
185x3
225x3
275x3
315x1
335x1

Certainly harder than it should be, but the main issue seems to be that I feel unstable. I was tentative because my back has been bothering me, but it didn't bother me at all today.

Leg press
3ppsx8
4ppsx8
5ppsx8

SLDL
3x8@ 135

Step ups
1x8
+45 1x5

HS seated leg curl
45x8
90x8

Calf raise
2x8 @ 200

45 deg hypers superset with lying leg raises
2x8

Strethcing

Workout time: 1:50 - 3:00

Ricky Bobby
10-21-2006, 06:33 PM
You seem to be progressing fast. Probably b/c I assume you eased your way back into things. Way to be smart about this and lift w/ your head not you ego. Good for you.

Paul Stagg
10-21-2006, 08:20 PM
I'm not happy about it, but yes, I'm trying to be smart. I've had back problems and I'd rather not cripple myself.

cphafner
10-22-2006, 08:02 PM
strong squatting Paul

Paul Stagg
11-05-2006, 04:22 PM
Warmup: 5 mins elliptical

Squat
45x10
95x10
135x5
185x3
225x3
275x3
315x2
365xmiss
Yes, indeed, that's ****. But I'm happy, because I left the 365 on the pins, instead of cutting it high or something.

Leg press
3ppsx8
5ppsx8,8

HS Seated leg curl
3x10@90

Pullthru
2x8 @ 120
superset with
pulldown abs (lat machine
50x15
70x15

Stretching.

McIrish
11-06-2006, 03:28 AM
Geez, you take time off and you're still squatting in the 300's. Nice. Way to be smart about it, too.

Vita
11-06-2006, 07:53 AM
ditto, i hope to be able to come off a hiatus and retain such strength at some point in my life. good work!