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Bupp
02-15-2007, 08:37 AM
This journal tracks my goals of getting faster/stronger so that I can dominate on the rugby field and be chosen to the all-star team in the conference my college plays in. Current Routine (As of December 2007) = MWF in the gym and Tues/Sat at the track.

Feb 10th:

Walk ~4-5km

Feb 11th:

Walk ~4-5km

Feb 12th:

Squat 155x10/10/10/10
Bench 145x10/8/3 135x2
Deadlift 165x10/10/10/10
Shoulder Press 65x10/10/10/8
Seated Row 110x10/10/10/10

Weight: 235

Feb 13th:

Stair-Treadmill - 20 minutes
Reclined Bike - 20 minutes
Standing Calf Raise 180x15/15/15/15

Back/Ab Circuit
Back Extension BWx16
Situp BWx16
Front Plank - 30 seconds
Left Plank - 30 seconds
Right Plank - 30 seconds
I want to work up to doing 3 sets of these with 20 reps on back extension/Situps

Food:

4 Large Scrambled Eggs
4 Cups Skim Milk
2 Cans of Tuna
3 Tablespoons Mayonnaise
2 Chicken Burgers
1.75L Water

grams cals %total
Total: 1691
Fat: 75 677 41%
Sat: 18 160 10%
Poly: 25 228 14%
Mono: 26 234 14%
Carbs: 60 240 14%
Fiber: 0 0 0%
Protein: 186 745 45%
Alcohol: 0 0 0%

Weight: 232

Feb 14th:

Squat 165x10/10/10/10
Bench Press 145x9/6/4/3
Deadlift 185x10/10/10/10 On the last set my grip was done after 8 reps
Seated Row 110x10/10/10/10 (cheated last 2 sets) Should do Shoulder Press first to rest my forearms
Shoulder Press 65x10 75x10/6/5

Food:

4 Large Scrambled Eggs
1 can CHEF BOYARDEE Beef Ravioli in Tomato & Meat Sauce
2 Cups Skim Milk
4 Chicken Burgers
2 Cans Tuna
2 Tablespoons Mayonnaise
1.75L Water

grams cals %total
Total: 1693
Fat: 78 702 42%
Sat: 21 190 11%
Poly: 21 186 11%
Mono: 30 267 16%
Carbs: 106 399 24%
Fiber: 6 0 0%
Protein: 139 555 34%
Alcohol: 0 0 0%

Weight: 227

I'm going to post todays numbers tonight after I finish eating/working out. Would like to hear some comments about what you guys like/dislike about the workout/food.

Bupp
02-16-2007, 03:07 PM
Feb 15th

20 minutes Stair-Treadmill
20 minutes Exercise Bike
Calf Raises - 200x15/15/15/15
Back Extension 20xBW
Sit-Up 20xBW
Plank 30 seconds
Left/Right Plank 30 seconds each

Food:

1 can Chef Boyardee Beef Ravioli
3 Cups Skim Milk
2 Cans Tuna
2 Tablespoon Mayonnaise
2L Water
2 Bratwurst
12 Beer

grams cals %total
Total: 3545
Fat: 87 780 22%
Sat: 26 238 7%
Poly: 12 106 3%
Mono: 10 91 3%
Carbs: 266 1006 29%
Fiber: 15 0 0%
Protein: 147 588 17%
Alcohol: 156 1100 32%

Went a bit overboard at the bar.
Am skipping my feb 16th workout because I'm hungover as hell.
No workouts next week because am skiing monday to friday. Looking forward to getting back in the gym Feb 26th.

Bupp
02-19-2007, 02:29 AM
Feb 17th

Walk ~4-5km
Weight: 229

Feb 18th

Walk ~4-5km
Weight: 229

McVein
02-19-2007, 03:04 AM
Feb 17th

Walk ~4-5km
Weight: 229

Feb 18th

Walk ~4-5km
Weight: 229

how do you know what weight you will be tomorrow and the day after??:confused:

Bupp
02-24-2007, 06:39 PM
McVein: You're probably in a different time zone, I wrote that post on the morning of the 19th.

Feb 20th:

Skiied whistler for 7 hours.

Feb 21st:

Skiied blackcomb 6.5 hours.

Feb 22ndL

Skiied whistler 3.5 hours.

Feb 24th:

Walk ~4-5km
Weight: 231

Bupp
02-25-2007, 09:05 PM
Feb 25th:

Walk ~4-5km
Weight: 230

Tomorrow = back to the gym w00t!

Bupp
02-26-2007, 01:41 PM
So I just dumped the hard drive of an old computer and found some old workout journals I thought I lost.

November 2003:

Weight: 190

Bench Press: 135x12 3 sets
Shoulder Press: 65x12x10x8
Squat: 185x12 3 sets
Deadlift: 135x12 3 sets
Calf Raise: 100x12 3 sets
Barbell Row: 95x12 3 sets

December 2003:

Weight: 192.5

Bench Press: 145x12x12x11
Shoulder Press: 85x10x7x6
Squat: 205x12 3 sets
Deadlift: 175x12 3 sets
Calf Raise: 125x15x12x15
Barbell Rows: 105x12 3 sets

For those 2 months my workout was a 3-day split done twice a week with sundays as a rest day.

January 2004:

Weight: 196

Bench Press: 165x6x5x2
Shoulder Press: 95x6 3 sets
Squat: 235x6x6x6
Deadlift: 215x6x6x6
Calf Raise: 205x6x6x6
Barbell Row: 125x6x6x6

January was lower reps, still 6 days/week on a 3 day split

Feb 2004:

Weight: 199

Bench Press: 175x3 5 sets
Shoulder Press: 120x3 5 sets (dumbells)
Squat: 270x3 5 sets
Deadlift: N/A (not sure why)
Calf Raise: 185x6 4 sets
Barbell Row: 150x3 5 sets

Went with really low reps that month, I'm pretty sure I was cheating like a mofo on squats and barbell rows though...

Looks like I've got some work to do in the gym

Bupp
02-26-2007, 11:04 PM
Feb 26th:

Weight: 230

Squat: 185x10/10/10/10
Last couple of reps were slow on last 2 sets, I can probably bring it up to 205 and then will need to take my time from there.

Bench Press: 145x10/8/2/1
Twinged (is twinged a word?) my shoulder unracking the bar on the first set, It feels fine doing pressing movements but would be very unhappy if I made it do a lateral/front raise

Deadlift: 195x10/10/10/10
These should continue progressing until im at 225/235ish for 10 reps. I have lots of room on this lift.

Shoulder Press: 65x10x10x10x10
Kept it lighter because of shoulder twinge from bench press, my shoulder actually felt better after each set.

Barbell Row: 100x10/10/10/10
Decided to stop being a wuss and use free weight instead of cable-rowing, I usually stay away from these because I have a tendency to put to much on the bar and let my form go to ****. Kept the weight lighter and form super strict.

Food:

1 Can CHEF BOYARDEE Beef Ravioli in Tomato & Meat Sauce
2 Bratwurst (Johnsonville Original)
2 Cans Flaked White Tuna (Clover Leaf)
3 Tablespoon Mayonnaise, regular
1 Bottle Ocean Spray Cranberry Cocktail
1 Can Clover Leaf: Wild Red Pacific Sockeye Salmon
1 Can Equality: Pink Salmon

Cals Fat Carb Protein
Total 2606 134g 144g 185g

Supplements:

4 GNC Multivitimin
5 GNC Creatine pills (3.5g Creatine)

Question: Reccomended intake on the create is 7 pills a day for 5g. The bottle will only last me for 2.5 weeks that way. If I take 5 pills a day it lasts 3.5 weeks. What do you all recommend?

Final Thoughts:

I pissed off the lady at the GNC. She wanted me to buy creatine that cost 3 times as much. I told her to just give me whatever is cheap. She went into a rant about how it doesn't absorb as well as the more expensive creatine. She gives me cut-eye until i leave the store

HeavyBomber
02-26-2007, 11:28 PM
Bench Press: 145x10/8/2/1
Twinged (is twinged a word?) my shoulder unracking the bar on the first set, It feels fine doing pressing movements but would be very unhappy if I made it do a lateral/front raise

i've injured my myself unrack so many timrs I can't eved count them. That's sucks.

Bupp
02-27-2007, 11:33 AM
HeavyBomber: Shoulder is swollen but no sharp pain this morning so it looks like I'm in the clear.

Question:

Started taking multivitamin + creatine yesterday and today my piss is almost neon yellow. Normally it is almost clear. Should I up the amount of water I drink? Or will my body get used to it in a few days?

Bupp
02-27-2007, 10:04 PM
Feb 27th:

Showed up at the gym expecting to walk the stair-treadmill for 20 minutes and then bike 20 minutes. Turns out I had an intramural basketball game. So workout turned into

40 minute basketball game + 30 minute full court pickup basketball game.
20 situps
30 seconds plank
30 Seconds left/right plank

For september I need to get to where I can do 5 circuits of situps/planks because our coaches make us do them while we rest inbetween sprints.

Food:

1 Can CHEF BOYARDEE Beef Ravioli in Tomato & Meat Sauce
1 Can President's Choice: Vegetarian Chili
2 Cans Flaked White Tuna
2 Tablespoon Mayonnaise, regular
1 Giant-Can Del Monte: Fruit Cocktail
1 Bottle Minute Maid: Cranberry Cocktail

Cals Fat Carb Protein
1827 38g 283g 105g

Supplement:

4 GNC Mega-Multivitamin
3.5g Creatine

My piss is still neon yellow...and I have been sucking back water like its my job. Should have hammered down 1 or 2 more cans of tuna, but wasn't hungry.

Bupp
02-28-2007, 07:33 PM
Feb 28th:

Food:

1 can chef boyardee beef ravioli
2 cans flaked white tuna
2 tablespoons mayonaisse
1 can president's choice pasta e fagioli
1 serving instant oatmeal (maple brown sugar flavour)

Calories - 1413 Fat - 42g Carb - 157g Prot - 97g

Supplements:

4 multivitamin
3.5g creatine

Unholy
02-28-2007, 07:55 PM
Get you protein up Very solid lifting.

Bupp
03-01-2007, 12:06 AM
Unholy:

Yeah I need to get that protein up. Thank god I found some chicken breasts in the back of my freezer I'm sick of eating straight from the can. Also I checked out your journal, looks like I'm about where you were 2 years ago.

Bupp
03-01-2007, 05:16 PM
March 1st:

Gym is closed because of the mother of all storms. So did some bodyweight exercises:

20xpushup
50xsquat
20xsitups

Did these as a circuit 3 times with no rest inbetween

Plank/Side Plank/Other Side Plank - 30s each

Did these twice each w/ no rest inbetween

Food:

1 Can Chef Boyardee Beef Ravioli in Tomato Sauce (Only 4 left!)
1 Packet Instant Oatmeal (Maple & Brown Sugar Flavour)
2 Chicken Breasts
2 Cans Flaked White Tuna
2 Tablespoons Mayonaisse

Calories - 1267 Fat - 40g Carb - 103g Prot 0 124g

Supplements:

2 Multivitamin
3.5g creatine

Bupp
03-02-2007, 04:55 PM
March 2nd:

The gym is closed again today.

20xpushups
50xlunges
20xsitups
3 times

30seconds front plank
30seconds left/right plank
2 times

Food:

1 Bratwurst
1 Can Chef Boyardee Beef Ravioli in Tomato Sauce
2 Chicken Breast
1 Instant Oatmeal (Maple & Brown Sugar Flavour)
1 Can Baxter's: Lentil & Vegetable Soup
1 Can Crabmeat (mixed into soup)

Calories: 1386 Fat 43g Carbs 148g Protein 97g

Supplements:

2 Multivitamin
3.5g Creatine

Weigh in tomorrow, I will be suprised if I am not around 225 pounds.

Bupp
03-04-2007, 12:27 PM
March 3rd:

Walk 2.5 hours
Weight 224.8

March 4th:

Walk 2.5 hours
50 minutes full court bball
Weight 223.7

W00t! Back below 225! Jan 1st I was 245-250ish.

Bupp
03-05-2007, 01:29 PM
For the past month I have done something athletic pretty much every day. For the next three weeks I'm going to be stepping up my training by dividing my weights into 2 different sessions. I'm also going to be adding some core work in the mornings on lifting days to strengthen my stabilizers. Im going to be doing 4 interval sessions/week and 1 flexibility session/week. After three weeks I will evaluate how I am feeling and adjust my plan/schedule.

March 5th:

AM - Stability Work:

Ab Hollow/Brace - 3 sets 5x5seconds
Bent Knee to Sky - 3 sets 15 reps
Deep Neck - 3 sets 5x5seconds My neck is weaker then it should be
Arm/Leg Raise - 3 sets 5x5seconds/side Easy because of all time I've spent doing the Plank
Single Leg Bridge - 3 sets 5x5seconds Tough
T-Raises - 3 sets 10reps

PM - Weight Room:

Squat - 3 sets 10 reps
Deadlift - 3 sets 10 reps
Bent Over Row - 3 sets 10 reps
Shoulder Press - 3 sets 10 reps
Front/Lateral Raises - 3 sets 10 reps

I'll put the numbers up later tonight after I hit the gym.

Bupp
03-05-2007, 07:16 PM
March 5th continued:

Weight Room -

Squat 185x10/10/10
Deadlift 205x10/10/10

These were both cake

Bent-Over Row 115x10/10/8+2cheats
Shoulder Press 85x10/10/10

Shoulder press was cake, next time I get to take off my skirt and use the 25 pound plates :)

Lateral/Forward Raise 20'sx10/10/10

Food:

1 can Chef Boyardee Beef Ravioli in Tomato & Meat Sauce
2 Chicken Breast
1 can Salmon
1 can Flaked White Tuna

Calories 1100 Fat 30g Carb 64g Prot 129
+1 plate of pasta with white sauce/chicken 600-1200 calories

Supplements:

4 Multivitamins
3.5g creatine

PizDoff
03-05-2007, 08:36 PM
I take it you live in BC. I am most jealous.
Looking forward to some hiking in the summer?

Bupp
03-06-2007, 11:37 AM
Pizdoff: No was just out west for the week.

March 6th:

AM - 3-Minute Intervals
1set, 4reps, 3min/3min/3min/3min rest 2min between reps.

These majorly kick my ass. Did them on an exercise bike. When the weather turns nice I'll run these outside

PM - Pyramid Intervals
1set, 7reps 1min/45s/30s/15s/30s/45s/1min Rest 40s between reps

Will do these after dinner again on the exercise bike. Again when weather turns nice I'll be running these outside at the park.

Bupp
03-07-2007, 12:56 PM
March 7th:

Weight: 225.5

Front Squat: 135x10/10/10 Super light, hurt my wrists because i'm a little bitch. I think next time I do these I will do 155 and change my grip to an overhand arms crossed grip.

Deadlift 225x10/10/10 On the last set I had to regrip between each rep from rep 5-10

Bench Press 145x10/10/6 Sweet first time since I started lifting again that I hit 10 reps on the second set

Incline Bench Press 115x6/5 95x5 This needs major work.

Bent Over Lateral Raises 20'sx10/10/10

Overall a good workout.

Bupp
03-12-2007, 09:41 PM
Squat - 205x10/10/10
Deadlift - 225x10/10/10
Barbell Row - 115x10/10/10 <****ty form
Shoulder Press - 95x10/10/9
Front/Lateral Raise - 20'sx10/10/10

Since Last Update I also did 1 hour stretching, my core/stability routine, and Pyramid Intervals on the Erg.

Bupp
03-14-2007, 08:20 PM
AM - Core Stability

PM - Lifted Weights

Front Squat 155x10/10/10
Deadlift 235x10/10/10 Personal Record
Bench Press 155x10/6/5 <------First set was easy felt like I had two more reps in me, still had the big dropoff between first and second set though.

Had to cut the workout short so I'll do incline bench and bent over shoulder raises tomorrow when i hit the bike.

Bupp
03-20-2007, 06:03 PM
Squat - 205x10/10/10
Deadlift - 245x10/10/10
Seated Row - 120x10/10/10
Shoulder Press - 95x10/10/10

3 Minute Intervals on Bike (4 reps)

Bupp
03-21-2007, 10:32 PM
Bench Press 155x10 175x4 155x6
Front Squat 155x10/8/8
Deadlift 225x10/10/10
Incline Bench Press 115x10 135x6 115x4
Front+Lateral Shoulder Raise 20'sx10/10/10

4 Bike Intervals

4.5 minutes of front/side planks (no rest)

Bupp
03-23-2007, 04:55 PM
Squat 205x10/10 225x10
Deadlift 245x10/10/10
Barbell Row 105x10/10/10
Shoulder Press 105x10/9/7 <----PR
Bent Over Lateral Raises 20'sx10/10/10

Played ball for 1.5 hours (Halfcourt :( )
Then i rolled my ankle GaaH! It's about 1.5 times its normal size, and feels HOT which is always a super bad sign. I iced it and am able to walk on it fairly well, but tomorrow morning it will be stiff as hell. I dont see it feeling too good till next wednesday/thursday. Im going to have to pick up an ankle brace to lift with it.

Looks like I'll be spending time in the pool the next few days trying to get healthy.

Detard
03-28-2007, 07:24 PM
Looking good Bupp. Way to stay consistant with the workouts.

Bupp
04-01-2007, 09:12 PM
Saturday March 31st:

Weight: 219
Walk 2.5 hours

Sunday April 1st:

Walk 2.5 hours

Unholy
04-02-2007, 08:08 AM
Glad to see your able to walk! Hows the ankle feelin?

Bupp
04-02-2007, 02:05 PM
Unholy:

Ankle actually feels really good. The outside bottom of my foot is Black and blue and the ankle itself is swollen. I'd say I could play on it if I had it taped. I used it as an excuse to stay off the weights so tonight I'm going to hit the gym hard to keep my progress moving forward.

Bupp
04-08-2007, 11:53 AM
April 7th:

Walk 2.5 hours
280 pushups

weight: 216

April 8th

Walk 2.5 hours

I'm 11 pounds away from game shape :)

Bupp
04-09-2007, 09:48 PM
April 9th:

Bench Press: 165x7/4 155x5
Shoulder Press: 45'sx8 50'sx8/8
Barbell Row: 115x8/8/8
Pulldown: 120x8/8/8
Machine Fly/Seated Row Superset 120x12/12/12 (Same weight/reps for both)
Lateral Shoulder Raise 20'sx12/12/12
Front Shoulder Raise 20'sx12/12
Bent Over Shoulder Raise 20'sx12
Tricep Pressdown 120x12/12/12
Plank/Side Plank Circuit ~3-3.5 minutes continuous

Bako Lifter
04-09-2007, 09:56 PM
280 push-ups yesterday... man, I know how that feels. Had to do 300 when I got in trouble in P.E. class, lol. :cry: :D

Bupp
04-23-2007, 09:13 PM
April 21st:

walk 2.5 hours

April 22nd:

walk 2.5 hours

April 23rd:

Weight - 223 pounds
walk 1.5 hours

Bench Press - 135x6 165x6 175x6 PR 175x5

Squat - BWx12 135x8 205x6 225x6 225x6

DB Incline Bench - 55'sx7 65'sx6 65'sx6

Leg Press - sled+90x6 +180x6 +270x6 +360x6 +360x6

Shoulder Press - barx10 105x6 115x6 PR 115x4

Walking DB Lunges 35's, 45's, 45's (last set only made it half way)

Incline sit up - ~35, ~12 supersetted with plank ~2 minutes, ~1.5 minutes.

Today's workout = g00t

Bupp
04-26-2007, 02:52 PM
April 24th:

Walk 1.5 hours
Bike 20 minutes

Deadlift - 135x6 225x6/6/6
Barbell Row - 135x6/6/6
Hamstring Curl - 120x6 140x6 160x6
Pulldown - 120x6 130x6 140x6 150x6
Back Extension BWx20/15/12
Seated Row - 120x6 130x6 140x6/6

April 25th:

Walk 1.5 hours

Bupp
04-26-2007, 08:15 PM
April 26th:

Weight - 218

Walk 1.5 hours
Bike 10 minutes

Bench Press barx10 135x6 175x6/6/5 <---suspect spotting
Squat BWx10 Barx10 135x6 185x6 135x6/6 <-----the 185 was supposed to be a warmup set but after doing it I realise today legs is just going to be an AR session.
Incline Bench 65'sx6/6/5
Leg Press - +180x6/6/6
Shoulder Press barx10 115x6/6/5 <---suspect spotting again
Walking Lunges 20's/20's/20's
Tricep Pressdowns 40x10 80x6+60x6 60x6/6

Bupp
05-01-2007, 11:41 AM
April 29th:

walk 2.5 hours

Deadlift - barx10 135x6 225x6 245x6 265x6 275x4
Barbell Row - 135x6/6/6
Hamstring Curl 140x6 160x6/6/6 superset with Pulldown - 125x6 137.5x6 150x6/6
Seated Row - can't rememberx6/6/6
Back Extension - BWx20/20/20 superset with Plank Circuits

April 30th:

Bench Press - 135x6 175x6/6/4
Incline DB Bench - 70'sx6/6/3
Squat - BWx10 45x10 135x10 185x8 225x6/6/6
Leg Press - +270x6/6/6
Shoulder Press - 115x6/6 125x4
Walking Lunges - 25's,35's,35's,35's

10 minute bike ride.

Bupp
05-01-2007, 09:12 PM
May 1st:

Warmup run
4xHill Sprint

Bupp
05-02-2007, 08:43 PM
May 2nd:

Deadlift - barx10 135x6 225x6 265x6/6/3 My grip gave out because I'm a b!tch
Barbell Row - 135x6/6/6 I think my form is getting tighter and I'm not throwing the weight as much. One more workout and then I will move to 145

Superset:
Hamstring Curl - 160x6/6 180x6
Pulldown - 150x6/6/6 good reps but my grip again was the weak point

Seated Row - 147.5x6/6/6 These were tough but grip felt great strangely

Superset:
Back Extension - BWx21/21/21
Plank Circuit - Did rediculously long plank holds :) My core is all that is man

Bupp
05-04-2007, 07:35 PM
May 4th:

Bench Press - 45x10 135x6 175x6/6/4
Incline Dumbell Bench - 75'sx6/6/5
Squat - BWx10 45x10 135x8 185x6 225x6/6 235x6
Leg Press - +180x8 +270x8/8
Shoulder Press 60'sx6/6/4
Walking Lunges - 40's - 3 sets

Reverse Drop Set:
Tricep Pressdown - 60x10 70x10 80x10 90x10 100x10 110x6

Supersets:
Decline Crunch BWx20/12, Plank Holds, Tricep Pressdown 110x10-->120x9

Bupp
05-07-2007, 08:28 PM
May 6th:

Really crappy pull workout. Was fighting a hangover + a rediculous black eye.

May 7th:

Run 1.3km

Play 6 games of bball (1 on 1/2 on 2/3 on 3) games to 11 by 1's, win by 2, 15 dead. Win all 6 games :) I am the shaq of my neighbourhood and dominate-slammed like a champ.

Run 1.4km

Bench Press 135x6 175x6/6/6 W00t, 185 next workout.
Incline DB Bench 75'sx6/4/2 My ROM is a bit short will drop to 70's next workout
Squat BWx10 45x10 135x6 185x6 225x6 235x6/6 Was tired on these from playing ball
Shoulder Press 45x10 115x4/4/3 I feel that this was worse then last time.
Leg Press +270x6 +290x6/6

Walking DB Lunges - 40's for 3 sets.

Bupp
05-08-2007, 07:04 PM
May 8th:

Weight: 228

Deadlift - 45x10 135x6 225x6 275x6/6/6 315x3 Did these with straps as I am headed to Kenya on sunday to build a school and do not want to go into construction work without having the massive gashes on my fingers that I have accumulated from all my pull work to still be hanging around.

Barbell Row 135x6/6/6

Superset:
Hamstring Curl 160x6/6 180x8 <----I need to man up on these and get'er done
Pulldowns: 150x6/6 162.5x6 <-----Same here

Seated Row - 147.5x7/6

One Gigantic Continuous Superset of Pain:

Back Extensions: BWx22/22/22
Plank Circuit: alot/alot/alot

Great Workout today even with me half assing a little bit on the hamstring/pulldown section. Using Straps on Deadlift made me feel hella strong. Will go back to doing them barehanded when I return from Kenya, but Thursday and Saturday it will be nice to put up some big numbers with the straps on :)

Bupp
05-09-2007, 06:40 PM
May 9th:

Bench Press: 135x10 185x5/4/3

Incline DB Press: 75'sx5/3 70'sx5

Squat: BWx10 135x6 185x6 225x6 235x6/6/6

Leg Press: +320x6/6/6

Shoulder Press: 115x6/6/6 <----Felt really strong on these

Walking DB Lunges: 40's x 3 sets of 20 steps

Overall good workout. Didn't like my spotter on bench press as he helped early. Am confused why my Shoulder press was wicked today when it was so crap on monday. Squats and Lunges are death. Skipped out on crunches/Plank holds as core is still sore from yesterdays extensions/plank holds.

Bupp
09-04-2007, 08:27 PM
After 3 weeks in africa building a school and 12 weeks working at sports camp, I showed up at rugby tryouts.

My body changed quite a bit over the last 3 months:

WEIGHT: 228 ---> 215 ---> 233

BENCH: 185x5/4/3 -----> 215x3/3/3
SQUAT: 235x6/6/6 -----> 255x8/8/8
DEADLIFT: 275x6 ----> No Idea

Anyhow, 15 guys out of 60 got cut yesterday and I made it through :) We ran hard on monday and tonights practice was light, Tomorrow is an intersquad scrimmage so I'll see how I fit in a bit better then.

Bupp
09-05-2007, 09:17 PM
Wednesday Sept. 5th:

- One hour team meeting
- 45 minute live scrimmage

I started for firsts in the scrimmage, Caught my own teams restart :) then scored the opening try off a crash ball from 5 meters out.

I was sucking wind pretty hard at the 40 minute mark so my fitness is ****. I delivered 2-3 punishing tackles and caused a bunch of turnover ball for the other team. I had 3-4 hard runs, and was offloading well in contact.

It looks like I'll be starting on saturday :).

We also got the first four weeks of our in-season weight lifting routine:

- Lift once a week
- A crapload of warmup drills
- Power Cleans
- Superset Squats w/ Bench Jumps
- Superset Incline Bench w/ one-arm DB Rows
- Core Workout Circuit

Bupp
09-06-2007, 02:41 PM
Thursday Sept. 6th:

Woke up with some serious back spasms, Spent the day Icing, stretching and sleeping. Practice is in 3 hours and is going to be le suck.

Bupp
09-07-2007, 01:36 PM
Friday Sept. 7th:

My back is still angry with me but it felt good during practice once I'd warmed up. We worked on slow-ball, pick/go and driving lineouts. Tonights practice is just a walkthrough and then tomorrow is game day :)

Bupp
09-13-2007, 10:18 PM
Thursday Sept 13th:

A lot happened in the past week

- Saturday I started at Lock and played the full 80 minutes of the game
- Sunday I got mentioned in the news article about the game
- Mondays practice was good
- Tuesdays practice cancelled due to lightning storm
- Wednesdays practice heavy hitting practice
- Thursday practice was a walkthrough for the game tomorrow night

I'm starting at lock again for tomorrow nights game.

Missed my weights workout this week. Will lift on saturday to make up for it, and then lift on wednesday next week like normal.

Bupp
11-02-2007, 08:16 PM
Season went well, finished above .500 for the first time in the last 4 years. Made the playoffs for the first time in 4 years.

November 2nd:

Weight 228 pounds

Squat - BWx10 45x10 135x10/10 185x10/10

Bench Press - 45x10 135x10 155x10 185x5/4

Seated Military Press - 45x10 65x10 95x10 115x4

Deadlift - 135x10 185x10/10 205x10/10

T-Bar Machine Row - 45x10 70x10 80x6

Core - (continuous) 1 min Plank, 30 sec. Right Plank, 30 sec. Left Plank (x2 w/ no rest between)

Workout felt good. Squats and deadlift, had tons of room on both those exercises. Bench Press is about where it was at end of august, dissapointed with my shoulder press, and cut my Rows short which I shouldn't have.

KevinStarke
11-02-2007, 08:39 PM
Nice volume in your workouts, strong stuff.

Bupp
11-06-2007, 01:43 PM
November 5th:

Weight: 228

Squats - BWx20 45x10 135x10 185x5/5/2/7

Felt swelling/pressure in the outside of my right knee when I did these.

Bench Press - 45x10 135x10 185x6 PR 185x4/5

Shoulder Press - 45x10 95x9/5/5/4

Very disappointing

Deadlift - 155x10 175x10/10/10 245x5/5/5

Worked in with a little asian dude on the first 4 sets, had lots of room left on the 245x5 sets

T-bar machine row - 45x10 70x10/10/6

Core Circuit

Bupp
12-10-2007, 02:55 PM
Haven't been posting in a while. Pretty much have sat on my ass for the last month and done ****-all. Today I played bball 2-on-2 for an hour and won 5/6 games. Tonight we start our off-season workout program so will be in the gym trying to get hyuge. We're supposed to go hard for the next 2 weeks and then do our own thing for 2 weeks. So if I don't post my workouts between now and the 22nd I want you guys to tell me off and get on my case.

Bupp
12-10-2007, 09:48 PM
December 10th:

Weight: 218

Worked out with the strength and conditioning coach. He had me go through all the different exercises that we are using for our offseason program with light weights so that he could check out my form. Gave me some good tips on power cleans, hang cleans, and clean pulls. Session was super light so I'm glad I got in bball earlier today or i'd feel like a total pussy on the day.

The Workout:

Warmup
10 minute bike ride
20s Side Bridge, 20s Front Bridge, 20s Side Bridge, 20s Hip Bridge on Swiss ball
Did a bunch of one-leg hip bridges
Woodchop to waist 15lbsx10
Wall Ballx10
Windmills #15x10

Weights
Hang Clean, Clean Pull, Power Clean w/ just the bar to work on my form

Front Squat 65x15
Goblet Squat 60x12

Bench Press + Bent Row Super set
115x15 + 45x10

Circuit #1

DB shoulder Press on Swissball 20x15
V-Sit BWx10
Back Extension BWx10

Then showed the coach showed me the other circuit exercises that are part of the workout program.

Todays workout was crap in terms of weights moved/effort level but A+ in terms of learning alot. Wednesday will be tougher w/ 4 sets of clean pulls, single leg squats superset with bench jumps, 5 sets military press, 5 sets incline bench superset with reverse flies and two circuits.

Bupp
12-11-2007, 04:42 PM
December 11th:

Played one hour of 3-on-3 bball and then two hours of touch rugby. Tomorrow i am going to dominateslam the weightroom

Bupp
12-12-2007, 03:23 PM
Dec. 12th

Weight: 218

Warmup:
10min bike
30s Left Side Bridge
30s Front Bridge
30s Right Side Bridge
15x single leg hip raise w/ 2s hold
W/ 15 pound medicine ball:

15x woodchop to knee
15x ball slam
15x forward lunge to overhead press
15x back lunge from overhead press

5x windmills @ 20 lbs DB

Warmup actually got my shoulders pretty toasted. 60 shoulder presses in a row with 15 pounds = le burn

Workout:

Clean Pulls 4x4

135x4
155x4 bar moved way too slow
135x4
135x4

Single Leg BW Squat (4x10) Superset w/ Jump-ups (12-15)

10 + 10 jumps
10 + 12 jumps
10 + 12 jumps
10 + 12 jumps

Held side of power cage for balance and help out of the bottom with these. Will probably need a 4-6 weeks before I can do them w/ out help

Standing BB Shoulder Press (8/12/6/12/8)

95x8
95x10 + 2 push press
105x5
95x8
85x5 + 3 push presses

Circuit 1 (4x with no rest)

100x10 Lat pull down
15x Reverse Hyper on Swiss Ball
15x Knee Tuck w/ Leg Lift

Circuit 2 (4x with no rest)

10x hamstring on Swiss Ball
30x Crunch on Swiss Ball

This workout kicked my ass. Almost puked after third set of squats/jumps, Almost puked during the second circuit. Walking up the stairs from the change room after the workout I puked in my mouth and then swallowed it. gross.

Bupp
12-13-2007, 03:13 PM
December 13th:

Wrote my last final, ate some fast food and got high.

Bupp
12-14-2007, 08:16 PM
December 14th:

Weight: 220

Went to the gym and played 2 hours of basketball then did my workout.

Warmup:

10min Bike
30s Side/Front/Side plank
30s hip bridge on swiss ball

W/ 7kg medicine ball:

15x wall ball
15x forward lunge w/ twist
15x backward lunge w/ twist

5x windmills @ 20 pound DB

Workout:

Power Clean 4x4@70%

135x4
135x4
135x4
135x4

Split Squat (8-12-6-12-8) + Squat Jumps (BWx10)

95x8 + 10
95x12 + 10
115x6 + 10
95x12 + 10
105x8 + 10

Incline Bench (8-12-6-12-8) + Seated Row (8-12-6-12-8)

135x8 + 120x8
115x12 + 120x12
145x6 + 140x6
115x12 + 110x12
135x7+1 + 120x8

CIRCUIT #1 (Done 4x w/ no rest between)

DB Bench Press 45'sx10 + One Arm DB Row 45x10
Curl Up on Swiss Ball x15
Back Extension x15

Note: for DB bench got only 10/9/7/7 reps

Did not do circuit #2 since at that point I was bonked out from having been at the gym for almost 4 hours.

Thoughts:

- Glad to have first week done and have some baseline lifts done
- Have room on Power Cleans
- the sets of 12 on split squats are tough, having to do 24 reps before racking the bar...

tomorrow is a track workout

Bupp
02-07-2008, 12:16 AM
For the month of January I was very consistent with my weight room workouts, but skipped a bunch of my track workouts. Started doing yoga and have been playing a lot of basketball. Also I still suck at 1-leg squats

Here is an update on some of my stats:

Weight: 210 (Sept: 233, Nov 228, Dec 218/220)

Down ~25 pounds since september

Weight Room:

Here are a few of my more recent lifts:

Hang Clean: 155x5 165x3

Goal for april/may = 205x3

Squat: 245x6 225x8 205x12

Goal for april/may 275x6 or 315x2~3

Bench Press: 195x6 205x4 215x3

Goal for april/may 225x5~6

Standing BB Shoulder Press: 135x6 115x8 95x12

Goal for april/may BWx2~3


Overall everything is moving in the right direction. The key has been good diet and not getting drunk all the time.

The gameplan from here on out is to keep dropping weight until i hit 200 pounds (early/middle of march?) and then from there try and get up to a solid 215-220 for next september. I think that my goal for the hang cleans is very achievable, and I expect to surpass it and hit ~225. Bench press goal seems like it will be a close one and the shoulder press goal is probably shooting too high.

Bupp
02-17-2008, 03:33 PM
Feb 17th:

Body Weight: 200.4 pounds

Yesterday went to pick up new protein powder at the GNC and the guy asked me if I wanted to buy weight gainer...

Bupp
02-18-2008, 12:22 AM
So the weight training has been going really well lately and I've also been losing a lot of weight, I think its time for me to take my diet as seriously as I have been the weights so I've been logging my food in fitday.

Goal:

2400 calories - 180g protein
- 155g fat
- 70g carbs

I want to keep the carbs at around 70 on training days and close to zero on non training days, on those days I will make up the extra calories from either protein or fat

Today's food looked like:

1 multivitamin
1 can tuna
1 scoop protein powder
1 giant can of salmon
1.5 pita bread
75ml caesar salad dressing
1 can Turkey meat
25ml vegetable oil

which gave me the following totals:

2245 calories

136g fat
-19g saturated
-34g polyunsaturated
-62g monounsaturated

61g carbohydrates
+7g fiber

178g protein

So my fat intake was a little bit low, I plan on boosting it tomorrow by swapping in some eggs to the diet.

Bupp
02-19-2008, 12:51 AM
Feb 18th:

1 multivitamin
150ml caesar salad dressing
1.5 pita
1 can of chicken
1 can of ham
1 can of turkey
4 scoops of protein powder

2410 calories
151g fat
- 20g saturated
73g carbs
10g fiber
190g protein

So I came in a bit higher then I wanted carb-wise because of the protein shakes but the fat and the protein were spot on. I need to diversify my fat away from the caesar salad dressing because it is a bit more expensive then I'd like. Have a jug of vegetable oil which i might mix in with egg whites and the canned meat.

Bupp
02-20-2008, 01:37 AM
Feb 19th:

weight: 199.8 <---- First time below 200 since november 2004

Diet:

1.5 pitas
150mL caesar salad dressing
1 multivitamin
2 cans of turkey meat
3 scoops protein powder
3 pork chops

2370 calories
- 149g fat
- 21g saturated fat
- 69g carbohydrates
- 9g fiber
- 192g protein

So I still am not getting enough fats and am relying on huge amounts of caesar salad dressing. Not cool. Will try to cut out the caesar salad dressing and the protein powder tomorrow.

Bupp
02-21-2008, 06:12 PM
Feb 20th:

Weight: 198.8

Diet:

1 multivitamin
100mL caesar salad dressing
1.5 whole wheat pitas
2 pork chops
6 whole eggs
8 egg whites
1.5L diet coke
1 scoop protein
1 can of chicken meat
1 can of turkey meat

2328 calories
140g fat, 68g carb, 190g protein

Almost walked in on my roomate slamming a chick (didn't even realize she was in the house he must have snuck her in through a window or something) but right before I go in the room I hear him say, "damn your flexible!".

Bupp
02-22-2008, 07:09 PM
Feb 21st:

Weight: 201.4

Diet:

1 multivitamin
2 cans of tuna
1.5 pieces whole wheat pita
175mL caesar salad dressing
1 can of turkey meat
2 scoops protein powder

2112 calories
143g fat, 65g carb, 146g protein

Bupp
02-23-2008, 01:57 AM
Feb 22nd:

Busy night at the bar tonight, had to toss out well over 10-15 people (not sure lost count). A guy who got kicked out punched a hole through the window then ran away. We chased him found him in an alley and then the cops showed up. He spat on the cops, they tasered him...Twice!

Another guy passed out on the ****ter with his pants at the ankles. Was not fun throwing him out the door.

And that was on top of all the other crazyness going on. What a night

Weight: 198.6

Diet:

1 multivitamin
125mL caesar salad dressing
2.5 pieces of whole wheat pita
2 scoops of protein powder
5 pork chops

1760 calories
75g fat, 103g carbs, 161g protein

Just couldn't motivate myself to eat today. I guess it's a good thing when you are trying to drop weight and its a struggle to get your calories high enough on the day.

pulse
02-23-2008, 09:40 AM
Looks like you definately know what your doing in here. And first time being under 200 in almost 4 years? Wow thats a damn good job! Keep it up

Bupp
02-24-2008, 01:19 AM
Feb 24th:

Weight: 198.2

Diet:

1 multivitamin
6 hard boiled eggs
1 scoop of protein powder

593 calories
34g fat, 7g carb, 63g protein

Just didn't feel like eating today...I suck

Bupp
02-24-2008, 10:16 PM
Feb 24th:

Weight: 196.8

Diet:

1 multivitamin
6 hard boiled eggs
1 pack mr. noodles
1 giant can of salmon
1 bottle of apple cranberry juice
1 can of ham meat
1 scoop of protein powder

2460 calories
102g fat, 173g carbs, 185g protein

Tomorrow I get to lift some weights again :)

Bupp
02-25-2008, 10:28 PM
Feb 25th:

Weight: 197.8

Diet:

1 multivitamin
1 can of ham meat
1 can of chicken meat
1 whole wheat pita
1 bag of homo milk
1 can of turkey meat
2 cans of tuna
25mL vegetable oil
1 scoop of protein powder

2212 calories
109g fat, 105g carb, 207g protein

A few notes before we get to the fun stuff:

1) I bought a giant glass to drink out of that can hold 5 beers. It is awesome because I just fill it up with water and I know if I drink it I'm doing pretty good on the day. Also it means that I need to go to the University Residence some time because you are only allowed one open beverage at a time and walking around with 5 beers in one cup would make everyone go oh ****. So much cooler than walking around with a blender full of beer.

2) I sucked huge during my workout but then dominated in my basketball game. Frustrating.

Workout:

Warmup - bike ride + 6 different exercises

Hang Clean -

165xmiss
165xmiss

Walked away from the weights at this point got angry at myself and slapped myself in the head a couple times. This was also the sign that the workout was going to be ****ty

165x3
165x3

Squat

135xa couple, stretched out at the bottom a bit
225x3 + 10xBW lateral jumps over a bench
245x3 + 10xBW lateral jumps over a bench

These were both light weights but felt heavier than they should...ugh

Bench Press / Barbell Rows

215x2 + 1 forced rep / 155x6
205x2 + 2 forced reps / 165x6

Last workout I hit 195x6, 2 weeks before that I hit 215x3 and 205x3 I wanted to try 225x3 for a PR but it wasn't going to happen

Circuit: 2 x [DB shoulder press on swiss ball 35'sx8, 20 x V-Sit, 20 x Back Extension] (continuous)

Circuit: 2 x [Lat Pulldown Narrow Grip 120x8, 130x8, Hamstring curlx8, Curl up with twist on swiss ball x 20] (continuous)

Both sets of pulldowns were too light, will use 140 next time

Yeah so super crappy workout. I guess I should be expecting to lose some strength compared to when I was 220 but I'm still upset. Wednesday and Fridays workouts are also 2 sets of each exercise and then next week its back to 5 sets for each exercise.

Played a bball game, the other team only had 4 players and you aren't allowed to give them a player because then the game counts as a forfeit. So we blew them out by 30+ points. First place going into intramural playoffs :)

Bupp
02-26-2008, 07:16 PM
Feb 26th:

Weight: 200.0

Diet:

1 multivitamin
2 cans of turkey meat
2 whole wheat pitas
1 can of ham meat
1 can of chicken meat
1L 2% milk
8 Buffalo Pork Pepperoni Sticks
1 scoop of protein powder

2320 calories
104g fat, 126g carb, 216g protein

Did 1.5 hours of yoga and then skipped my track workout. Until end of march I will be doing the track thurs/sat instead of tues/sat.

Bupp
02-27-2008, 08:55 PM
Feb 27th:

Weight: 200.4

Diet:

1 multivitamin
1 whole wheat pita
1 bag of homo milk
2 can of chicken meat
1 can of turkey meat
2 cans of ham meat
1 scoop of protein powder

2200 calories
108g fat, 105g carb, 202g protein

Bupp
02-29-2008, 01:35 AM
Feb 28th:

1 multivitamin
2 cans turkey meat
2 cans ham meat
1 double cheeseburger
1 hamburger
1 fries
1 large coke
2 whole wheat pitas

No idea what cals, fat, carb, protein

Workout:

4 x 40m
2 x 40m + 30m
2 x [4 x 70m]

15 minute run

Bupp
02-29-2008, 07:41 PM
Feb 29th:

Weight: 198.4

Diet: Will add later

Workout:

bridges/wallball/lunges/windmills

Power Clean

165x3
165x3

Split Squats

135x3 + 10xBW lateral jump
155x3 + 10xBW lateral jump

Incline Bench + Seated Tbar Row

165x3 + 115x6
175x3 + 115x6

The Seated rows were tough

Circuits

2 x (DB Bench + One Arm DB Row x 8 @ 60's, 20 x situp on SB, 10 x back extension @ + 25 pounds)

2x (25 x situp on sb, Hamstring curl x 8, Front Raise x 8 @ 20's)

Bupp
03-01-2008, 01:19 AM
Feb 29th:

Diet:

1 multivitamin
2 cans of ham meat
1 bag of homo milk
6 hard boiled eggs
1 scoop of protein powder
1 can of tuna

2045 calories
110g fat, 72g carbs, 186g protein

Bupp
03-02-2008, 01:40 AM
March 1st:

At work tonight I was kicking a guy out of the bar because he was too drunk and he stopped walking. So i grabbed his arm and started pulling him towards the door. The guy grabs my arm so I throw him in a headlock and he slips and ends up ramming his head into the wall. The other bouncers take him outside.

At 3am I'm leaving the bar and the guy had been waiting out there the whole night. Apparently he was upset because his glasses broke. I can't believe he stood in the cold for 3 hours without a jacket.

Diet:

1 Multivitamin
1 giant can of salmon
1 scoop of protein powder
6 hard boiled eggs
2 cans of tuna
70 garlic croutons

1904 calories
91g fat, 47g carbs, 207g protein

Bupp
03-03-2008, 11:03 PM
March 3rd:

Weight: 196.6

Diet:

1 omelette with tomato, spinach, cheese
1 can of salmon
1 pound of ground chicken meat
1 burrito
1 multivitamin
1 scoop of protein powder

No idea on the macros

Workout:

Warmup

Hang Clean

145x3
155x3
165x3
175x1 + 2 Power Cleans

Squat

205x8 + 6 x low BW Drop Jumps
225x5 + 6 x low BW Drop Jumps
245x3 + 6 x low BW Drop Jumps
225x5 + 6 x low BW Drop Jumps
205x8 + 6 x low BW Drop Jumps

Bench Press / Barbell Row

165x8 / 155x5
195x5 / 155x5
205x3 / 155x5
185x5 / 155x5
165x6

On the second and third set I was getting spotted by the weight room supervisor and he touched the bar on every rep which pissed me off because I know I could have done it clean if he'd just F'ed off.

Bupp
03-04-2008, 09:27 PM
March 4th:

Weight: 196.0

Diet:

1 muesli pita
5 cans of various meats
4 protein shakes
1 burrito

~250g protein and 2000-2400 calories

After putting food into fitday for the last two weeks I feel like I know about how much I need to be putting into my body so I will stop the calorie counting. If the scale starts looking bad then I will go back to counting cals.

Workout:

Intramural playoff bball game, won by 15, i scored 6 points but also missed 6 foul shots...ugh, had 7-8 rebounds and 3-4 steals a couple of assists.

Lifted even though today is an offday.

Power Cleans

155x3
165x3
175x3
185x2 + 2 misses. Got the bar to my shoulder both times and couldnt get my elbows under quick enough. The second miss was very close.

Single Leg Leg Press 4 sets

Bench Press

185x7
205x1 + 2 forced reps
185x4
135x5

Seated rows

140x10
150x10
150x8

Some pushups inbetween sets

****load of situps/bridges

Bupp
03-05-2008, 10:44 PM
March 5th:

Weight: 199.8

Diet:

1 multivitamin
A bunch of Celery
1 muesli pita
3 burritos
6 hard boiled eggs
1.2 pounds of ground chicken
2-3? protein shakes

Hit 200g of protein easy

Tomorrow some sprints and friday time to set some PR's in the weight room.

Bupp
03-06-2008, 06:24 PM
March 6th:

Weight: 200.4

Workout:

4 x 50m
4 x 50m + 20m
4 x (4 x 80m)

20 minute run

Bupp
03-07-2008, 07:37 PM
March 7th:

Weight: 201

Workout:

Haven't posted the warmup for a while so I'll write it out this time

5 minute bike
50s Side Bridge, Front Bridge, Side Bridge, Hip Bridge on Swiss Ball
Wood Chop 15 x 20#
Wall Ball x 25
Forwards Lunge + Twist 15 x 20#
Backwards Lunge + Twist 15 x 20#
Windmills 10 x 15#

Now into the workout

Cleans

155x3
165x3
175x3
185x3 PR!

Split Squat + Drop Jump

135x8 + 6 x BW
155x5 + 6 x BW
175x3 + 6 x BW
155x5 + 6 x BW
135x8 + 6 x BW

Incline Bench + Seated Row

135x8 + 160x5
155x5 + 160x5
175x3 + 160x5
155x5 + 160x5
135x8

4x [ DB Bench + One Arm Row @75's x 5/4/4/2 + 5/5/5/5, Situp x 25, Back Extension x 15 @ +25#]

4x [situp x 25, Hamstring x 5, Front Raise x 5 @ 25's]

Workout felt awesome and there was no one in my way when I did my circuits which was great. It's good working out on a friday night! Was very impressed by a 105 pound girl who is on the woman's wrestling team who was supersetting overhead squats with pullups.

I've been reading alot about goal setting lately and I have decided I should write down new goals in my journal. I will think about it at work tonight and then post them when I get home.

Bupp
03-08-2008, 01:48 AM
Here are a few of my more recent lifts:

Hang Clean: 155x5 165x3

Goal for april/may = 205x3

Squat: 245x6 225x8 205x12

Goal for april/may 275x6 or 315x2~3

Bench Press: 195x6 205x4 215x3

Goal for april/may 225x5~6

Standing BB Shoulder Press: 135x6 115x8 95x12

Goal for april/may BWx2~3


Overall everything is moving in the right direction. The key has been good diet and not getting drunk all the time.

The gameplan from here on out is to keep dropping weight until i hit 200 pounds (early/middle of march?) and then from there try and get up to a solid 215-220 for next september. I think that my goal for the hang cleans is very achievable, and I expect to surpass it and hit ~225. Bench press goal seems like it will be a close one and the shoulder press goal is probably shooting too high.

I seem to have made some progress since then:

My clean is at 185x3 with my goal for april/may being 205x3. This seems very achievable.

My squat has not improved. I think this is because I need to grow some balls and just start putting more plates on the bar. Goal of 315x3 for april/may is being changed to goal of 315x3 on June 1st.

Bench Press has actually decreased. My goal for May 1st is 225x3.

Standing BB Shoulder Press. My goal was slightly ambitious. Goal for May 1st is 185x3.

I have hit the weight loss part of my goal. Having gone down all the way to 195. I'm now sitting at 200 pounds and intend to gain 10-15 pounds by June 1st.









Goals for September:

Weigh: 220

Clean 245x3
Squat 355x3
Bench Press 255x3
Deadlift 405x1

Bupp
03-09-2008, 11:49 PM
March 9th:

Weight: 203.4

Didn't get home from work until 5am last night. Ugh. Blew my diet today eating a ****load of burritos. Still managed to get 200g of protein.

DGabe24
03-10-2008, 09:47 PM
Sounds like you got all your goals set up pretty good man, time to do work and make it happen.

Bupp
03-10-2008, 10:38 PM
March 10th:

Weight: 202.4

Workout:

Warmups

Hang Clean

155x3
165x3
175x2 PR +2xfail
175x1 + 1xfail

Squat

225x8
245x5
265x3 PR
245x5
225x8

I have been watching some westside seminar videos to try and get a better idea of squat technique. Today felt super strong and I had a lot of room left on the 265x3. I think next week I'll videotape to get some feedback

Bench Press + Barbell Rows

135x3
165x8 + 155x6
195x4+1 + 165x6
205x2+1 + 165x6
195x3+1 + Supported chest row x 5 (someone stole my barbell to do bicep curls)
165x5+1

Circuit: Instead of following my 2 circuits of 4xeach I just did a bunch of random crap back to back

- swiss ball DB shoulder press
- Hanging knee raises
- crunches
- front/side planks
- pulldowns
- seated rows
- v-sits

were all part of it, lasted about 8-10 minutes without a break.

Great Workout

patrick3217
03-11-2008, 12:16 AM
Hey man.. just read through the journal real quick.. congrats at meeting the weightloss goal and good luck with the weight gain.. good workouts by the way.

killxswitch
03-11-2008, 06:40 AM
Looks like you need to update your sig, your bench is over 185. Good work in here.

Bupp
03-11-2008, 09:53 PM
March 11th:

Weight: 200.6

Diet:

1.1kg of ham
6 hard boiled eggs
2 scoops of protein powder

am including diet because of the awesomeness of what I ate today

Workout:

1.5 hours Power Yoga

warmup drills

4 x 50m accelerations
4 x (50m + 30m) sprints
4 x (4 x 90m) sprints

20 minute run

Bupp
03-12-2008, 11:07 PM
March 12th:

Weight: 202.6

Diet:

1.1kg ham
3 cans of meat
6 hardboiled eggs
2 protein shakes

Workout:

warmups

Clean Pull

165x3 175x3 185x4 185x3

One of the guys on the football team kindly told me that my form is ****. Which I told him I agreed with but I want to learn. Asked him if he would take a look at my next set and give me some advice on form. He told me, "I don't want to be that guy" and walked away. What a knob. If you are going to tell me my form is **** at least give me some advice.

One Leg HS Press

225x10 + 10xBW jumps
225x10 + 10xBW jumps
180x15 + 10xBW jumps
180x20 + 10xBW jumps

Military Press

115x8
125x5
135x2 PR almost locked out the third rep
125x3
115x5

DB Incline Bench + Bent Over Lateral Raise

60'sx5 + 25'sx5
60'sx5 + 25'sx5
60'sx5 + 25'sx5
60'sx5 + 25'sx5

Pulldown + hanging leg raise

160x5 + 10xBW
160x5 + 10xBW
160x5 + 10xBW
160x5 + 10xBW

time was running out so did 75 crunches instead of the crunch/hamstring superset.

Bupp
03-22-2008, 01:57 AM
March 21st:

5 minute bike
70s side/front/side/hip bridges
wood chop 15x25#
Wall Ball 2x15@8kg
Forward lunge + Twist 15x25#
Backward lunge + Twist 15x25#
Windmill 10x25#

Power Clean

3x175
3x175
3x185
3x185

The first set of 175 was sloppy. Even though I do the general warmup I should still warmup before my first work set

BB Lunges

148x8
165x5
185x3
165x5
145x8

These were superset with Drop Jumps

Inclince Bench + Seated Row

145x8 + 160x6
165x5 + 170x6
185x3 + 160x6
165x5 + 160x6
145x8

4x [DB Bench x6 + One Arm Row x6, Crunch x 30, back extension x 10]

POWERLIFTER87
03-22-2008, 11:45 AM
Nice work so far. Looks like you've got some good PRs recently. Just keep training hard and you'll reach those goals. It's not easy to lose weight and get stronger at the same time. You'll probably get a hell of a lot stronger when you start gaining weight again.

Bupp
03-24-2008, 11:15 PM
March 24th:

Weight: 208.4

Workout:

Warmup - bike/planks/wall ball/lunges/windmills

Hang Clean

165x3
165x3
175x3 PR
175x1 + failx3 <---ugh

Squat + Jumps

225x8 + 10xbw
245x5 + 10xbw
265x3 + 10xbw
245x5 + 10xbw
225x8

Bench Press + Seated Row

165x8 + 170x6
185x5 + 170x6
205x4 PR + 170x6
185x5 + 170x6
165x8

Put the 2nd/4th set down to 185 to see if I could hit my 205 triple. Finally got it and had room for one more rep.

Circuits:

4x DB Shoulder Pressx6 + absx25 + back extensionx12
3x Lat Pulldownx6 + absx25 + Hamstrings

Bupp
04-02-2008, 12:26 AM
3 days of training camp this week which I'm really looking forward to. I feel like I'm in the best shape of my life and I'm really going to suprise some of my teamates who haven't since they haven't seem me since the fall when I was weighing in at 230.

Wednesday Night: light drills and touch rugby

Thursday Morning: SAQ drills - biomechanics, agility and combine drills

Friday Morning: Reaction and plyometrics drills

The friday morning practice will be rough because I work until around 3am thursday night. Ugh.

Bupp
04-03-2008, 06:53 PM
Aprl 2nd:

Did 1.5 hours of SAQ/ball handling drills and 30 minutes touch rugby.

I felt the most athletic I've ever felt in the SAQ drills. Really light on my feet going through the ladders and very explosive going into sprints. My speed/acceleration was good in ball handling drills but I threw alot of bad passes/dropped alot of balls.

April 3rd:

My hip flexors were very tight this morning. I guess the weight room stuff I've been doing just doesn't replicate the demands of SAQ drills.

did a ton of ladder drills, hurdle drills, some agility drills and some plyometrics.

Bupp
04-05-2008, 08:08 PM
April 4th:

2 hours of SAQ/plyometrics/circuits

circuit #1:

Thrusters, DB Swings, Jingle Jangles, Up-Downs w/ reaction catch, and another drill I can't remember

circuit #2:

3 types of pushup plyometrics, 3 types of jumping plyometrics

Each circuit had 6 stations with 2 sets at each station. work for 20 seconds rest for 30 seconds. Toughest drills for me we're the jingle-jangles and the last pushup station where you had to do a plyometric pushup off of foam blocks land on the ground and then do a plyometric pushup back onto the foam block. The foam killed all your momentum which made it really tough to explode up off of them.

April 5th:

Weight: 210

Bupp
04-22-2008, 05:01 PM
April 7th:

150-200 pushups of different types

April 8th:

100 pushups

April 14th:

Hang Cleans

175x3
175x3
175x3
175x3

Squat Superset w/ 10xbw squat jump

225x8
245x5
265x3
245x5
225x8

Bench Press + Barbell Row

165x8 + 155x5
185x5 +155x5
205x3 + 155x5
185x5 + 155x5
165x8

2 circuits of shoulders/back/abs (4 minutes each)

April 21st:

1.5 hours of bball. My check was a guy who used to play in the nba (averaged 15 points one season) he is old now but can still ball.

Then went to the gym and superset of Bench Press + Machine Row

worked up to a set of 195x3 and 205x1 on bench press.

Weight: 206

Bupp
05-08-2008, 12:15 AM
April 25th:
Warm-up

Power Clean

3x135
3x145
3x155
3x165
2x175 + 1xfail + 1x175
3x165

Incline Bench Press + Pulldown Superset

135x5 + 130x5
145x5 + 140x5
155x5 + 150x5
165x5 + 160x5
175x2 + 170x5

Hack Squats - 4 sets superset w/ shoulder raises (front/side/bent over rear)

Tricep Pushdown superset with bicep curls 2 sets each

Some abs

April 28th:

Warmup

Lunges

40sx10 + 10xbw jump
40sx10 + 10xbw jump
40sx10 + 10xbw jump

Seated shoulder press + Chest Supported Row

40sx10 + 90x6
40sx10 + 90x6
40sx10 + 90x6

Machine Bench + Pulldown

3 sets of 6 reps each

April 29th:

Cleans, bench, incline bench, some abs

April 30th:

Planks/Wood Chops

Power Clean

135x3
155x3
165x3
175x3
175x3

Squat

45x5
135x5
185x5
205x5
225x5

Shoulder Press

110x12
110x10
110x10

May 1st:

Hang Clean

135x5
155x3
165x3
175x3
175x3

Power Clean

185x3

Stepups

50'sx10 + 10xbw jump
50'sx10 + 10xbw jump
50'sx10 + 10xbw jump

Bench/Tbar Row

135x10/75x10
185x8/100x10
185x8/100x10
135x10/100x10

Planks

May 5th:

Power Cleans

135x5
145x3
155x3
165x3
175x3
185x3
195x3 (PR)

Squat

45x10
135x10
185x5
205x5
225x5
235x5
245x5

The last 4 sets were superset w/ 10xBW Jumps

Incline Bench Press superset w/ Seated rows

135x10
155x10
175x8?
175x8?
135x10

I have no idea what i got on the rows

May 6th:

6 sets of pulldowns superset w/ BB Shoulder Press
4 sets of step ups 5x50s superset w/ Calf Raises
Bench Press

135x10
155x10
185x10?
185x10?

DB Rows

65x10
65x10
65x10
65x10

Some other ****, cant really remember i think pulldowns superset w/ seated rows?

May 7th:

Power Cleans

135x3
155x3
165x3
175x3
185x3
185x3
185x3

Plyo Pushups

50-60 rest paused (30+10+6+6+6?+4?)

Squats

45x10
135x10
185x10
225x10
245x5

Last 3 sets were done w/ 10xBW jumps inbetween

Pulldowns

5-6 sets
some abs each day






Current Weight: 210

Coles Notes - Hit a new PR on Power Cleans (195x3)

Bupp
05-08-2008, 10:40 PM
May 8th:

Warmup (wood chops/lunges)

Power Clean

135x5
155x5
175x3
185x3
205xfail
185x2 + fail

BB Shoulder Press

Barx10
95x10
115x5
125x5
135x3
135x3
135x3

Pulldowns

7-8 sets

10 minute bike

Planks

Bupp
05-08-2008, 10:50 PM
I am thinking of changing my routine to the following:

Monday: Heavy Upper
Tuesday: Heavy Lower
Wednesday: BW exercises + Track workout
Thursday: Fast Upper
Friday: Fast Lower
Saturday: Track Workout
Sunday: Rest

Any input on this would be really appreciated.

Bupp
05-09-2008, 04:56 PM
May 9th:

Warmup

Hang Cleans w/ front squat on 5th rep and shoulder press on 10th rep <--This was a nice break after having done triples the last 4 days. I think I will do this every friday adding reps each time until I get 100.

135x10
135x10
135x10

Deadlift

225x10
245x3
265x3
275x1
285x1
295x1 (This is probably a PR for deadlifts though i have pulled 315x3 using straps before)

Incline DB bench

70's x 10
70's x 10
70's x 8-9?

Seated Row

Tricep Pushdowns

BB Bicep Curls

Coles Notes: Great Workout a maybe Deadlift PR, and my forearms are fried!

Bupp
08-31-2008, 02:28 PM
August 31st - Training camp started last week, we were doing 2-a-days for the last week which meant waking up at 545am each morning...ugh. I did well in the fitness testing beating all the rookies by a wide margin on the suicides, bench press and in all the drills, but my 40-yard time was 5.0 which was on the slow side.

Had an exhibition game where I played well, and it looks like I'll be starting for our first regular season game :)

Will post tonights workout in the log.

Bupp
09-01-2008, 02:41 PM
Sept 1st:

Power Clean

135x5
145x3
155x3
165x3
175x3

Have practice tonight for 2-2.5 hours.

Bupp
09-03-2008, 10:29 PM
Sep 2nd/3rd -

Started work as a bouncer again, only doing 1 night a week. Last two days practice has been about 2 hours a night. Ride my bike there and back which on the 2nd was 25km, and today 12km.

Game on friday. I can't to make a big hit and see the look in a guys eyes that he's given up on the game and just wants to make it off the field without getting hurt :)

Bupp
01-05-2009, 11:15 PM
Ugh, have been sitting around drinking and eating since Rugby ended and am now fat and out of shape. Went to the gym today and did:

Lungesx30 (warmup)

Hang Clean
Bench Press
Deadlift
Shoulder Press
Seated Row

Then 20 minutes bike, ab exercises and 20 minutes elliptical.

I weigh 230 have lost a bunch of muscle and have a gut. UGH. Time to get to work :)

Bupp
01-06-2009, 10:59 PM
January 6th:

Warmup lunges

Power Cleans
Shoulder Press
Pulldowns
SLDL (did really ****ty on these)

500m row
40 minutes elliptical

Bupp
01-07-2009, 10:37 PM
January 7th:

Walked for a bit over an hour.