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kad
04-09-2007, 06:11 PM
Hey. So, I haven't lifted at all since late January... I don't really remember when. Somewhere along the line I got too obsessed with it all and lost my motivation, and had to let go for awhile. At first it was going to be a few weeks, but then I started playing World of Warcraft. At first it was casual play, but when I bought Burning Crusade it was every chance I could get. I started eating like crap, not sleeping very much, and playing WoW non-stop. My classes started to suffer, and my health was suffering. I gained maybe 5 or 10 pounds of fat over the last few months, and I'm hovering just above 180 now.

I finally quit the game last Thursday morning. I nuked the installation and canceled my online subscription. I'm going to try really hard to salvage the rest of the semester in my classes as best as I can, because I don't think all is lost. I will probably pick WoW up this summer when all I'm doing is working full time, because it is kind of fun, but for right now my health and my classes are too important - I need to get back in the swing of things, full throttle. I know the first few weeks will be rough, as my CNS is reconditioned into lifting again. Being weak really sucks.

Diet is plain and simple - whole, natural, unprocessed foods, and one cheat meal on Saturdays. P+F meals all the time, P+C PWO shake and P+C pwo meal after lifting, about 2500 cals/day. Lifting routine will be BGB, light cardio on Tuesday and Saturday mornings (my off days), HIIT on Sundays.

kad
04-09-2007, 06:14 PM
4-9-07 Horizontal Push/Pull

Deads
135x10
135x8
185x6
225x5
245x5
265x5

Bent over rows
45x10
95x8
95x8
95x8

BB flat bench
45x12
95x10
135x10
155x4
135x8
135x6

DB incline bench
35's x8
35's x8
35's x6

Seated calf raises (plate loaded)
35x12
45x12
55x12
55x12

So weak.

edited for ye ol' fitday:

Total: 2190
Fat: 57 517 24%
Sat: 16 148 7%
Poly: 6 51 2%
Mono: 15 138 6%
Carbs: 147 532 25%
Fiber: 14 0 0%
Protein: 277 1108 51%

Fats were low 'cause I forgot my baggie of almonds when I went to work.

Jaybird88
04-09-2007, 06:16 PM
Gratz on the call to dive back into it, bro. I know how games can totally absorb you and all your time. Just try to stay motivated and get done what ya gotta.

Con
04-09-2007, 06:40 PM
Welcome back man.

I had WoW for a bit but that was back then when I was like 240+. Cool game but not worth it if the important things in your life are suffering.

Ill be stoppin by to make sure ur on track :D

kad
04-12-2007, 06:19 PM
04-12-07

Full squats
45x10
135x10
155x5
155x5
155x5
155x5

Incline leg press
2pps x10
2pps x8
2pps x8

Standing curl bar curls
Bar+20x10
Bar+25x8
Bar+40x6
Bar+50x5
Bar+40x6
Bar+40x5

Alternating DB hammer curls
25's x8 (each)
25's x6
20's x8

Decline bench situps
BWx15
+25x12
+25x12
+25x10

Still sucking and feeling like a noob. I didn't lift yesterday, because my back was so freaking sore from Monday's session that it hurt to move. Diet was clean on Tuesday, up until I decided to get Taco Bell for dinner last night, and as a result spent 20 minutes on the toilet crapping my guts out this morning when I woke up (I know, TMI...). That's not happening again. Guess I still need to work on my will power. Maybe I should get some bodybuilding posters on my walls for inspiration or something.

Today's fitday: perfect if you ask me. No idea how much poly/mono fat Flameout has (Biotest's Ultra-Mega-Super-Concentrated-Blows-Everyone-Else-Away EFA supplement), but anyway. Later.

Total: 2411
Fat: 76 683 29%
Sat: 13 114 5%
Poly: 10 93 4%
Mono: 29 259 11%
Carbs: 162 575 24%
Fiber: 18 0 0%
Protein: 282 1128 47%

kad
04-13-2007, 05:45 PM
4-13-07

Chins
BWx8 (warmup)
BWx5 for 4 sets

Pulldowns
130x8
140x8
140x8

Standing DB rear delt raises
20's x12
20's x10
20's x10

Standing BB military press
45x12
95x5
105x5
95x5
95x5

Standing DB lateral raises
20's x8 for 3 sets

Standing calf raises
135x12
175x10 for 3 sets

The weakness continues.

Total: 2463
Fat: 87 782 32%
Sat: 14 124 5%
Poly: 11 95 4%
Mono: 27 246 10%
Carbs: 152 538 22%
Fiber: 18 0 0%
Protein: 285 1141 46%

Kiaran
04-14-2007, 12:23 PM
Hey bro. I knew you'd be back. Glad to hear you kicked the habit. I have horrible video game addiction. If I played WoW, I'm sure you'd read about me in the news as that guy that died from dehydration/mal-nutrition/sleep deprivation or whatever. At any rate, nice looking moves for not lifting in awhile. Stick around this time, we're all here to support you ;)

kad
04-15-2007, 05:09 PM
Kiaran, Con, and LittleLee, thanks for the comments guys :)

4-15-07

I was going to lift hams/tris yesterday, but I got to the rec center right as it closed... d'oh. So instead of pushing that workout back to today, I didn't want my triceps to be fried for my horiz push/pull workout tomorrow, so I moved tomorrow's workout to today, and I'm going sunday/monday/wednesday/friday next week. Whew that was a run-on sentence :). Anyway, on with the lifts.

Deads
135x10
135x8
185x5
205x5
225x5
245x5
275x5 <- had to regrip the last two reps, but I'm starting to feel it come back to me

T-bar rows (plate loaded)
70x8
90x8
90x8

BB flat bench
45x12
95x10
135x5
155x5
155x5
155x5
155x5
155x4 :(

DB incline bench
45's x 8
45's x 8
45's x 8

I was going to do weighted decline situps today, but my abs started to hurt just from the unweighted warmup set... I didn't want to kill myself.

Had a cheat meal last night, diet has been decent so far today. Fitday will be posted later, I'm reinstalling OSX and Gentoo Linux on my Macbook Pro right now... peace.

kad
04-16-2007, 06:29 PM
4-16-07 - quads, biceps, abs

Squats...
45x10
135x8
155x5
185x5
185x5
185x5
185x5
185x5

Leg extensions
150x8
150x8
165x8

Standing curl bar curls
Bar+20x10
+40x5
+50x5
+55x5
+60x4.5

Alternating DB hammer curls
25's x 8 (each)
25's x 8
25's x 8

Cable rope crunches
100x12
160x12
170x12
180x12

Notes
I just realized today that the additional plates on the leg extension machine are +5.0 and +10 lbs. All this time I thought it was +50 and +10, so I thought I was adding 60 lbs to the stack. This means that my extension numbers from the last 2 years are way inflated, hahah. Oh well, it doesn't matter anyway. At least my squat numbers are getting back to normal. And my curl numbers :hello:.

Fitday (edited)
Total: 2852
Fat: 103 930 33%
Sat: 15 137 5%
Poly: 17 155 6%
Mono: 44 397 14%
Carbs: 181 630 23%
Fiber: 23 0 0%
Protein: 306 1224 44%

Sidior
04-16-2007, 06:54 PM
Glad to see you posting again bro. Strength should come back quickly.

kad
04-17-2007, 07:46 PM
Sidior - thanks for the support bro

Rest day. Vertical push/pull tomorrow.

Total: 2361
Fat: 84 754 33%
Sat: 6 56 2%
Poly: 18 160 7%
Mono: 43 386 17%
Carbs: 150 480 21%
Fiber: 30 0 0%
Protein: 268 1074 47%

Perfect diet day, too many almonds... I need to get me some natty pb to even out my fat sources. Peace.

kad
04-18-2007, 06:10 PM
4-18-07 - Horizontal Push/Pull, Calves

Warmup - 2 minute row @ 4m/s, light stretch

Chins
BW x10
BW+20 x5, x4.5, x4

Wide grip pullups - one. Wow that was pointless.

Pulldowns
140 x8, x8, x8

DB rear delt raises
20's x12, x12, x10

People were curling in BOTH squat racks, at the same time, so no standing mili's. :bash:

Seated DB shoulder presses
20's x10
30's x8
40's x5, x5
45's x5, x5

Standing DB laterals
20's x8, x8, x8

Standing calf raises (machine)
135 x12
175 x12, x12, x12, x12

I remember back when I could do the entire stack (395) on this machine. :cry:

Notes
- Start doing RC warmup so I don't screw up my shoulders (pink dumbbells anyone?)
- After all these years thinking I was 5'10 or more, I finally got my gf to measure my height for me, and I'm actually closer to 5'9. :(

Fitday (edited)
Total: 2768
Fat: 89 802 30%
Sat: 12 112 4%
Poly: 18 162 6%
Mono: 41 373 14%
Carbs: 193 677 25%
Fiber: 24 0 0%
Protein: 299 1197 45%

- Eat slightly less protein, cals were a little high for the day.

kad
04-19-2007, 07:28 PM
Took the day off, I've got some projects for class I'm working on...

Fitday
Total: 2339
Fat: 94 845 37%
Sat: 22 196 9%
Poly: 11 101 4%
Mono: 28 252 11%
Carbs: 131 429 19%
Fiber: 24 0 0%
Protein: 247 987 44%

kad
04-20-2007, 06:13 PM
4-20-07 - Hamstrings, triceps, abs

SLDL's
135 x10
185 x6
225 x5
245 x5
255 x5
265 x4 <- grip is still weak

Seated leg curls
150 x10
165 x8, x8

Parallel bar dips
BW x10
BW+25 x5, x5, x5, x4 <- I miss when I could do BW+45

Cable rope pushdowns
100 x8
110 x8
120 x8

Decline situps
BW x15
BW+25 x12, x12, x10 <- ditto

Fitday
Total: 2495
Fat: 74 664 27%
Sat: 14 126 5%
Poly: 10 87 4%
Mono: 27 241 10%
Carbs: 190 687 28%
Fiber: 19 0 0%
Protein: 278 1112 45%

kad
04-22-2007, 05:46 PM
4-22-07 - Horizontal Push/Pull

Warmup - 2min row

Deads
135x8
185x7
225x5
245x5
265x5
285x5 <- had to regrip the last rep

T-bar rows (plate loaded)
115x8
115x8
115x6

BB flat bench
95x12
135x5
155x10 <- felt like seeing how many I could manage instead of 5x5 today
165x5

DB incline bench
45's x10
55's x8, x8 <- woo!

Seated calf raises (plate loaded)
70x12
90x11
80x12
80x12

Not a bad workout, improving in everything. Someone was actually doing the Crossfit WOD from 070418 (rowing and hang snatches), so I talked to him for a little while in between sets about crossfit. Apparently there's actually a group of guys at my uni that do the CF workouts, which is cool... I might switch to it eventually. I know I keep saying that, but I get more intrigued by it every time I read up on it.

Fitday
Total: 2305
Fat: 62 558 25%
Sat: 11 97 4%
Poly: 10 93 4%
Mono: 24 216 10%
Carbs: 198 701 31%
Fiber: 23 0 0%
Protein: 242 968 43%

kad
04-23-2007, 06:05 PM
4-23-07 - Quad dominant legs, biceps, abs

Squats
45x10
135x5
155x5
185x5
205x5
225x4

- all sets were below parallel except the last one, still not quite there with 225 yet

Incline leg press
2.5pps x8
3pps x8, x8

Seated leg curls
150 x12, x12, x12

Standing curl bar curls...
Bar+20 x10
+40 x5
+50 x5
+60 x5
+65 x5
+70 x2

Standing alternating DB curls
25's x8, x8, x8

Cable rope crunches
160 x12
180 x12
190 x12
200 x12 (stack)

Freaking awesome workout. I love Spike. I need to be more careful on my cheating over the weekends... I ended up having three cheat meals last weekend, and haven't really had a clean diet day since Thursday. On to this week. :)

Fitday
Total: 2501
Fat: 74 666 27%
Sat: 14 128 5%
Poly: 10 90 4%
Mono: 27 243 10%
Carbs: 204 741 30%
Fiber: 18 0 0%
Protein: 268 1073 43%

edit: updated fitday, had a little more potatoes in my pwo2 meal.

kad
04-24-2007, 10:57 PM
4-24-07 - Rest day

Fitday
Total: 2349
Fat: 81 728 32%
Sat: 11 97 4%
Poly: 15 132 6%
Mono: 32 292 13%
Carbs: 162 541 24%
Fiber: 27 0 0%
Protein: 250 1000 44%

kad
04-25-2007, 06:09 PM
4-25-07 - Vertical Push/Pull, Calves

Chins
BW x10
BW+25 x4.5 <- still not quite there yet
BW x8, x6

Pulldowns
140 x8
150 x8, x8

RC warmup mixed with DB rear delt raises:
15's x12, x12
20's x12

Seated DB shoulder presses
25's x10
35's x5
40's x5
45's x5
50's x5

Standing DB side raises
20's x8, x8, x8

Standing calf raises
135 x12
175 x12, x12, x12, x12

Not a bad workout, but I would've rather done some military presses - this is the second week in a row both racks have been in use by people doing freaking curls when I've gone to do my mili's. Ugh.

Fitday (edited)
Total: 2476
Fat: 72 651 27%
Sat: 17 150 6%
Poly: 5 43 2%
Mono: 16 144 6%
Carbs: 193 705 29%
Fiber: 16 0 0%
Protein: 268 1074 44%

A little low in fats for the day, but I wasn't sure what to put down the Avocado I had with meal 2 as - the whole avocado, or the edible portion I weighed out? Any thoughts?

Howard 9
04-25-2007, 06:32 PM
Dude some of my friends play World of Warcraft and thats all they talk about, sometimes they stay in to play it and not go out. I would never touch it cause I be afraid to get addicted. Good luck getting back into the swing of things, muscle memory is awesome.

Do you do 2 hand over for all your grip?

kad
04-25-2007, 08:15 PM
Dude some of my friends play World of Warcraft and thats all they talk about, sometimes they stay in to play it and not go out. I would never touch it cause I be afraid to get addicted. Good luck getting back into the swing of things, muscle memory is awesome.

Do you do 2 hand over for all your grip?
Thanks for the comments. I use mixed grip for deads, both regular and SLDL's, always have. T-bar rows are done on the plate loaded machine, I use the inside grips (palms facing each other). Chins are underhand grip (overhand would be pullups). Did I miss anything?

kad
04-26-2007, 07:47 PM
4-26-07 - Rest day

I was planning on doing some HIIT tonight when I got out of class, but I found out I had a term paper due later on tonight in addition to a databases project I already had. There went that idea.

Fitday
Total: 2428
Fat: 107 959 41%
Sat: 21 189 8%
Poly: 7 63 3%
Mono: 33 298 13%
Carbs: 121 400 17%
Fiber: 21 0 0%
Protein: 248 990 42%