Dear Diary...

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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Holy Cow
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Re: Dear Diary...

Post by Holy Cow » Fri May 07, 2010 11:53 pm

May 7
Phenix City

1. Back squat: 45#x10. 135x5. 155x5. 185x5. 205x5. 215x5.

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Re: Dear Diary...

Post by Holy Cow » Sun May 09, 2010 2:24 am

May 8
Phenix City

a.m.
cardio
1. Walk / jog: From the house to the AP trail. ~20:00. Asphalt, lots of hills. I'll record the distance next time I drive it.

EDIT:
To the AP trail is 0.8 miles.
Just past the trailer with what looks like an inbred family is 1 mile.
All the way to the main road is 1.4 miles.

p.m.
core
1. Bridge, alternate holding one leg out straight: 20x1 (alternating...hold each rep 3 seconds)
2. Plank: 30 seconds
3. Side plank: 30 seconds L&R
4. Bird dogs: 20x1 (alternating...hold each rep 3 seconds)
5. Supermans: 10x1 (3 seconds each)
6. Floor wipers: 20x1 (alternating)

strength
1. Bench press: 45#x10. 95x5. 135x5. 155x5. 185x5. 195x5. 205x3x4. 185x7.
2. Bb bent row (pronated grip): 45#x10. 95x5. 135x5. 155x5. 175x5. 185x3x2. Not sure if I'm doing these correctly. Used a wide grip, and tried to keep my butt back and my back straight.

4a. EZ curl: +60#x 10, 9
4b. EZ rolling triceps extensions: +60#x 10, 10

5. Sit-ups: 15# (on chest) x 20
6. Leg stretches: 3-5 minutes
Last edited by Holy Cow on Sun May 09, 2010 11:55 pm, edited 1 time in total.

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Re: Dear Diary...

Post by Holy Cow » Sun May 09, 2010 11:51 pm

May 9
Phenix City

1. 20 minutes of swimming in the lake.

I'm getting good at floating on my back; more confident about being in the water at all; and the "egg beater" method of wading water is harder than shit to teach myself. As is any kind of respectable swimming stroke. Baby steps, I guess.

2. Weighted walk: 35# (backpack), 2 miles, asphalt and lots of hills.

Later
3. Stretching: ~30 minutes
Last edited by Holy Cow on Mon May 10, 2010 4:26 am, edited 2 times in total.

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Re: Dear Diary...

Post by Dunn » Sun May 09, 2010 11:54 pm

Good work man. I am digging the really simple stuff.

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Re: Dear Diary...

Post by Holy Cow » Mon May 10, 2010 12:04 am

Thanks, and thanks for keeping up with my log. Having access to the lake and some barbells at home makes motivation easy. I'm having a lot of fun and making steady, slow progress.

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Re: Dear Diary...

Post by Holy Cow » Tue May 11, 2010 3:09 am

May 10
Phenix City

1. Swim: ~10 minutes in the lake
2. Sit-ups: 10x5 (2 second count on eccentric)
3. Push-ups: 10x5 (2 second count)

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Re: Dear Diary...

Post by Holy Cow » Wed May 12, 2010 12:35 pm

May 11
Phenix City

1. Walk/jog (to Summerville Rd): 3 miles, asphalt, lots of hills

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Re: Dear Diary...

Post by Holy Cow » Wed May 12, 2010 10:53 pm

May 12
Phenix City

1. w/u by carrying barbell and two 45# plates around the house to the driveway.
2. Bb Press: 135#x20 in sets of 2 & 3. Power clean to start each set.
3. Pull-ups: 5x5 (2 sec hold at top...mixed these in with the presses)
4. Walk back around the house with 135# on my back.
5. Swim: ~5 minutes
6. Deadlift, clean grip: 135#x5. 185x5. 225x5. 245x3. 255x3. 265x1. 275x1. 285x1. 295x1. 305x1.
7. Sit-up: 35# (on chest) x 15
8. ~10 mins stretching

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Re: Dear Diary...

Post by Holy Cow » Fri May 14, 2010 10:44 pm

May 14
Phenix City

1. 2x24kg C&J: 5x4
2. 2x24kg press: 6, 6, 6, 9
3. Back squat: 45#x5. 95x5. 135x5. 155x5. 185x5. 205x5x2. 215x5.
4. EZ curl +60#: 10, 10, 4, 4
5. Swim for ~10:00

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Re: Dear Diary...

Post by Holy Cow » Tue May 18, 2010 2:35 am

May 16
Columbus

1. Jog/walk @ Lake Heath: ~2.5 miles
2. Some pull ups and monkey bar swinging
3. Wipers (abs): 20 (alternating)

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Re: Dear Diary...

Post by Holy Cow » Thu May 20, 2010 8:53 pm

Phenix City

May 18
1. ~20 minutes stretching and doing ab stuff with a 10# medicine ball

May 19
1. w/u ~5:00 with medicine ball
2. Deadlift: 45#x5. 135x5. 185x5. 225x5. 235x5. 245x5.

May 20
1. Bench press: 45#x5. 95x5. 135x5. 155x5. 185x5x5.

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Re: Dear Diary...

Post by Holy Cow » Wed May 26, 2010 7:55 pm

May 26

1. w/u walk: 1 mile, asphalt, hills.
2. w/u 10# medicine ball throws and slams: ~5 mins
3. Accordion sit ups: 15
4. Back squat: 45#x5. 95x5. 135x5. 155x5. 185x5. 195x5x2. 205x5.
5. OA db row: 20#x5 l/r. 50x5. 70x5x2. 80x5x2.

I went camping and fishing for a long weekend on the Chattooga river, hence the few days off recently. I didn't train, but I did get soused, and the weekend grossed about 30 fish: mostly rainbow trout, some brown trout, suckers, and a couple of small bass.

Form felt funky on the squats. At least that weight doesn't feel too heavy to me, and the speed was good on all reps.

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Re: Dear Diary...

Post by Holy Cow » Thu May 27, 2010 3:33 pm

May 27
Phenix City

AM
1. w/u walk: 1 mile, asphalt, hills
2. Bench press: 45#x10. 95x5. 135x5. 155x5. 185x3x2. 195x2x2.
3. Deadlift: 45#x5. 135x5. 185x5. 225x5.
4. Sit-ups: 15x3

Woke up and did this shortly thereafter. Had yogurt with fruit and some espresso before the workout. Pretty low energy, and my heart rate was more rapid than it usually is while lifting. I'm not accustomed to working out in the morning, but I want to be somebody who works out early. Doing so really makes the rest of the day a lot easier to organize, and I'm told it makes your dick bigger.

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Re: Dear Diary...

Post by Holy Cow » Fri May 28, 2010 9:27 pm

May 28
Phenix City

1. Walk 1 mile, asphalt, hills
2. Deadlift: 225#x5.
3. Back squat: 45#x10. 95x5. 135x5. 155x5. 185x5. 195x5. 205x5. 215x5. 225x5.
4. Pull-ups: x12. x5 (wide grip). x12.
5. Sit-ups +55#: 15

Everything felt strong and had a good groove. I haven't been able to do sets of 12 on pull-ups in a couple of years. Just for future reference, my bodyweight has been around 200 lbs. for at least a few weeks now. Thinking about giving the IGx Overhead Anyhow challenge a shot tomorrow.

Later: ~10 mins. stretching and abs (planks, crunches, etc.)

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Re: Dear Diary...

Post by Holy Cow » Sun May 30, 2010 5:13 pm

May 29
Phenix City

1. 1 mile walk, asphalt, hills
2. 55# kb swings: 10x5

May 30
Phenix City

1. 1 mile walk, asphalt, hills
2. Reverse crunches: 12x2

IGx Overhead Anyhow Challenge
3. Power clean + push press/jerk 30 mins: 160#x 1 rep/minute, 5 reps on the last minute (total 34 reps).

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Re: Dear Diary...

Post by Holy Cow » Tue Jun 01, 2010 10:50 pm

June 1

1. Walk: 3 miles, asphalt, hills. Two small neighborhood dogs joined me for the whole distance. Weird but entertaining.
2. Back squat: 95#x5. 135x8. 185x5. 205x3. 215x3. 225x3x3.
3. OA db row: 20#x10 l/r. 50x5. 70x5. 80x5x4.
4. Sit-up (+25# behind head; 2 second count to lie down): 15
5. Stretching and knuckle kneading: ~5 mins

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Re: Dear Diary...

Post by Holy Cow » Sat Jun 05, 2010 4:44 am

June 4
Phenix City

1. Walk: 1 mile, asphalt, hills
2. Deadlift (double overhand): 135#x5. 185x5. 225x5. 245x5. 255x5. 265x3. 275x1x3.
3. Bench press: 45#x5. 65x5. 95x5. 135x5. 155x5. 185x6. 195x3. 205x2x2. 185x7.

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Re: Dear Diary...

Post by Holy Cow » Sun Jun 06, 2010 8:22 pm

Phenix City

June 5

1. Walk: 1 mile, asphalt, hills
2a. CG bench press: 45#x10. 95x10. 135x10. 155x10x3.
2b. BB curl: 45#x10. 65x7. 75x7. 85x5. 95x2x2.
3. Back squat: 95#x5. 135x5. 155x5. 185x8.

June 6

1. Walk: 1.25 miles, asphalt, hills
2. ~5 mins stretching; 20 reverse crunches + leg extensions; 20 crunches; 25 sit-ups.
3. Deadlift: 135#x5. 185x5. 225x5. 245x5. 275x2. --switch to alt. grip-- 275x4, 4, 3, 4
4. Bench press: 45#x10. 95x5. 135x5. 155x5. 185x3. 195x3. 205x2x3. 185x6.
5. Swim (for fun): 45 mins

I spotted a gray rat snake in the gym today. It was between the door jamb and the ceiling, and it looked like it had recently eaten something tasty. Ricky snatched it up and put it outside in the bushes.

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Re: Dear Diary...

Post by Holy Cow » Wed Jun 09, 2010 6:41 pm

June 9
Phenix City

1. Walk: 1 mile, asphalt, hills.
2. Walk/jog AP trail: 1/2 mile
3. Back squat: 45#x5. 95x5. 135x5. 155x5. 185x5. 205x5. 215x5. 225x5. 235x4, 3.
4. Pull/chin-ups: 8x4
5. Swim for fun: 5 minutes

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Re: Dear Diary...

Post by Holy Cow » Fri Jun 11, 2010 8:09 pm

June 10

Slow circuit x5
1. Sit-ups x 10
2. Push-ups x 10
3. Squats x 10
4. Pull/chin-ups x 5

June 11

1. Bench press: 45#x10. 135x10. 155x8. 165x8. 175x6. 185x5.
2. Swim ~10 minutes
3. Deadlift: (Romanian) 45#x10. (Conventional) 135x10. 185x10 + 10 shrugs. 185x10+5 shrugs.
4a. Accordion crunches: 15x2
4b. Flutter kicks: 20x2

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Re: Dear Diary...

Post by Holy Cow » Sun Jun 13, 2010 12:41 am

June 12

1. Back squat: 45#x5. 95x5. 135x5. 155x5. 185x5. 205x5. 215x5. 225x5. 235x5.
2. OA dumbbell rows: 25#x10 l/r. 50x10. 60x10. 70x10x3.
3. Sit-ups +25# (on chest): 20
4. Swim ~45 minutes

Everything felt great today. I had high energy, and basically every rep of everything felt controlled and strong.

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Re: Dear Diary...

Post by Holy Cow » Wed Jun 16, 2010 12:58 am

June 15

1. Walk: 1 mile, asphalt, hills
2. Bench press: 45#x10. 95x5. 135x5. 155x5. 185x5. 195x5. 205x5, 4.
3. Deadlift: (Romanian) 45#x12. (Conventional, double overhand) 135x5. 185x5. 225x5. 245x5x2.

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Re: Dear Diary...

Post by Holy Cow » Sat Jun 19, 2010 2:50 am

June 17

1. Walk: 1 mile, asphalt, hills.

June 18

1. Walk/jog: 3 miles, asphalt, hills.

I've been lethargic and unmotivated lately, and I think this has something to do with my recent diet. For the last two weeks I've eaten too much, and too much crap. Today I got my diet back to normal by cleaning it up a bit, and I already feel better.
Last edited by Holy Cow on Sun Jun 20, 2010 1:39 am, edited 1 time in total.

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Re: Dear Diary...

Post by Holy Cow » Sun Jun 20, 2010 1:39 am

June 19

1. Walk: 1 mile, asphalt, hills
2. Back squat: 45#x5. 135x5. 155x5. 185x5. 205x5. 225x5x2.
3. OA DB row: 25#x10 l/r. 50x10. 70x15.
4. Sit-up (+55# on chest): 10x3
5. L-sit chin-up: 7x2

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Re: Dear Diary...

Post by Holy Cow » Tue Jun 22, 2010 6:16 am

June 21
Phenix City

1. Warmup w/some light stretching and standing barbell work @ 65#
2. Deadlift (double overhand): 135#x5. 185x5. 225x5. 255x5. 265x5. 275x3, 2, 2.
3. Bench press: 45#x10. 65x10. 95x10. 135x5. 155x5. 185x3. 195x3. 205x3. 215x3.
4. Pull-ups (mixed w/sets of bench press): 25 total in sets of 5 and 3.

It's my birthday, and this automated email from the Doug Stanhope forum was the best automated or Facebook-induced "Happy Birthday" I received today:
Hello,

So, you've made it another year, huh? Impressive. Well, impressive if you consider your festering stagnant life clicking over another year an accomplishment. I bet you woke up today feeling a little bit excited still, huh? Despite all your misanthropic bullshit, a little part of you - that little part that dime-store psychologists like to refer to as the "inner child" - perked up a bit. "Hey, today is my birthday!" you thought.

Well no one fucking cares. That's why this email is automated. It's completely impersonal just like every other relationship in your terrible, worthless, and now one-more-year past-it's-prime life.

So go ahead, eat your cake, play with your new iPod knockoff, try on your new fucking sweater while you add another notch on the social odometer of age that we use to validate your existence. You gonna go out and drink tonight? Shouldn't you put some of that money in savings? Fuck, you don't have many working years left, pal. The whole "Live Fast, Die Young" mentality doesn't fit into the picture so much anymore when you've got man-tits and you're putting Dr. Scholl's in your Crocs; your time to quit while you were ahead is over.

Anyhow, Happy Birthday.

Love,
Jesus Loves Doug Stanhope

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