week 1 day 1 (9-3-12)
deadlifts from floor
safety squat bar olympic stance
glute ham raises
cardio is really bad started getting winded somewhere around ssb olympic stance...it will get better. all in all a good workout...only thing im finding difficult is getting the 1000 carbs a day and the 300 grams of protein...the half gallon chocolate milk a day is awesome though! also im gonna be basing all my percentages off of my best competition lifts in single ply gear
Last edited by aaronpullen3; 09-04-2012 at 07:57 PM.
week 1 day 2 (9-6-12)
bench max day
drop set 60%
lat pull downs
light band push downs
military press (standing)
another good training session....cardio is better from last week. the 355 floor press was harder than expected but still a pr. still eating good got about 600 grams of carbs in and its only 7:10...still got dinner to go and more chocolate milk to drink....weighed today before training session and weighed 238 so i'm down about three pounds which i found strange since i'm eating so much...oh well. till friday
Last edited by aaronpullen3; 09-06-2012 at 07:12 PM.
I look forward to seeing your progress. I'll be starting the Cube Method on the 17th.
36 yr old novice PL
Best lifts (non competition):
Squat - 305
Bench - 300
Deathlift - 405
My Training Log -
if there is anything I can do to help...don't hesitate to ask.
week 1 day 3 (9-7-12)
squat 80% reverse average band
glute ham raises
kettle bell swings
body weight 240 another good training session got winded around the leg press....so at least i went over half way this time. training session took 45 min from start to end..which is a pretty fast pace. my right knee that has been bothering me here recently felt better than it has in weeks but, i also noticed that i might have to squat a little more narrow...maybe a step or two wider than Olympic stance. the squats were done in just my single ply titan briefs. Slayer blared through out the gym which contributed to our fast pace. didn't get bit by one single mosquito the whole time.....which is awesome in its self. till Sunday!
Last edited by aaronpullen3; 09-07-2012 at 07:13 PM.
Good shit, man
week 1 day 4 (9-9-12)
abs circuit 3 rounds
OFF was a must at the gym today mosquitoes were out in full force.....we had a little clutch tyrant blast playing... along with some crowbar odd fellows rest....good training session it lasted about 35 minutes. finally getting used to doing the military press. today's workout was a nice change of pace a little refreshing. till Monday!! body weight 241. time for some chocolate milk thank you and that is all.
Last edited by aaronpullen3; 09-09-2012 at 06:31 PM.
week 2 day 1 (9-10-12)
speed dead lift
dead lift mini bands
dead lift 4" block pulls snatch grip
straight bar Olympic stance squat
straight bar shrugs
lat pull downs with band
another great training session mosquitoes were present again also....the snatch grip 4" block pulls lit my glutes and hamstrings on fire. training session took about 45 min so were getting in and getting it done fairly quick. the new devildriver album was playing which is an awesome CD i highly recommend it. i did get winded somewhere around the Olympic squat but, whatever I've come to expect it now. alright...till Wednesday.
week 2 day 2 (9-12-12)
incline bench press
185x3x3 (Pinky on the ring)
db incline bench press
close grip bench press
today's training session was a little tricky since i really didn't know where my max was....so i just went up till i found a comfortable weight and went with it. also did the same thing with the incline db's. after the close grip bench triceps were shot the push downs finished them right off. feeling real good about this program i really believe its gonna work already can see some muscle gain and strength. body weight 245. faltering just a bit on my eating got around 600 grams of carbs the last two days but i got my protein in....taking care of 140 elevators on redstone arsenal can be challenging at times....oh well ill try to do better. f'n love the chocolate milk always get it in everyday.till Friday.
week 3 day3 (9-14-12)
315x2 (briefs and belt)
465x1 (briefs, squat suit no belt straps down)
this training session took longer because of putting my gear on but, still went at a descent pace. back is blitzed body weight was 246. all in all the weight went up really easy considering no belt and straps were down. i based all my percentages off of 95% of 550 which came out to 520 next time ill just leave it at 550. alright...time for some chocolate milk. till Sunday