newguys training log

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

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Re: newguys training log

Post by newguy » Sat Nov 14, 2009 9:58 pm

Saturday, November 14, 2009

warm up - 5:00 KB work
Squat - 175 x 10, x 10, x 10
SLD - 145 x 15
Bench Press (floor) - 150 x 10, x 8
DB Row - 65 x 8/8, x 8/8
Curl 67.5 x 7, x 7

-----------------

another easy workout. nothing felt heavy, but got tired fast with the bench and row. not used to doing upper body work after squats, so I need a bit to adjust.

officially abandoning 5/3/1. I am done fooling around with programs, percentages, blocks, etc. the most success I had, strongest I felt, was when I worked the way John Christy recommended in Total Strength, so going back to it for good.

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Re: newguys training log

Post by newguy » Sun Nov 15, 2009 5:37 pm

Sunday, November 15, 2009

Warm up - 5:00 get ups with 24 kg, stretching.
cardio - rowing for 25 minutes, 65-70% heart rate
cool down - stretching.

pilates for men beginner routine.

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Re: newguys training log

Post by dead man walking » Sun Nov 15, 2009 5:52 pm

newguy wrote:
officially abandoning 5/3/1. I am done fooling around with programs, percentages, blocks, etc. the most success I had, strongest I felt, was when I worked the way John Christy recommended in Total Strength, so going back to it for good.
can you give a basic description of what christy's way is? i did google, but your view would be helpful
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Re: newguys training log

Post by newguy » Mon Nov 16, 2009 5:21 am

Attila the Hungry wrote:
newguy wrote:
officially abandoning 5/3/1. I am done fooling around with programs, percentages, blocks, etc. the most success I had, strongest I felt, was when I worked the way John Christy recommended in Total Strength, so going back to it for good.
can you give a basic description of what christy's way is? i did google, but your view would be helpful
sure

start with a basic program. I am doing a simple two day a week. basic exercises, nothing fancy. start with higher reps. I am going sets of 10. use a weight that lets you get a few more reps than the target amounts. add moderate weight each week until you get to the point where you are getting your 10 reps with maybe one left in the bank, maybe not.

then start to load with much smaller progressions. think like 2.5 pounds for the squat. he has suggested max loads for each exercise. do this for as long as you can. if you stall, keep at it for a couple of weeks and see if you can get back on track.

when you really stall cut the reps down to 8. keep loading at the smaller amount. then when 8 runs dry, cut down to 5. when 5 runs dry (christy thinks that this could be up to a year with the 5 reps and small loads) cut to 3's with a back off set. this is a long term process.

do aerobic work at least twice a week. build up your aerobic capacity. warm up. stretch before and after each session.

the main thing is, when things get tough, don't look to change the program. look for ways to recover better, put in more effort, etc.

I have had his book total strength for a long time. never really paid attention because it seemed too simple. re-read it and there is a gold mine of information in it. he even has a 5/3/1 scheme in there (not like wendler's, but kind of a peaking program for people who want to be able to display one rep strength.)

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Re: newguys training log

Post by dead man walking » Mon Nov 16, 2009 11:32 pm

thanx new guy. sounds like a simple enough progression.
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Re: newguys training log

Post by newguy » Tue Nov 17, 2009 4:28 am

Monday, November 16, 2009

30 minutes heavy hands - 65-70% heart rate
Last edited by newguy on Wed Nov 18, 2009 2:06 am, edited 1 time in total.

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Re: newguys training log

Post by newguy » Wed Nov 18, 2009 2:06 am

Tuesday, November 17, 2009

Warm Up - 16kg kettlebell - 6:00, then stretch

Sumo Deadlift 150 x 10, x 10
Standing Press 97.5 x 10, x 10, x 10
Curl 68.75 x 7, x 7, x 7
Narrow Grip Floor Press 147.5 x 8, x 8

(only work sets listed)

----

again, good workout. adding weight slowly. will build up over next several weeks. probably need another set of sumo deadlifting in there.

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Re: newguys training log

Post by newguy » Thu Nov 19, 2009 1:56 am

Wednesday, November 19, 2009

Warm Up - 7:00 16kg KB, stretch

Cardio - 40 minutes HH, 65-70% hear rate with a few 70%+ extended intervals worked in

------

good cardio day.

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Re: newguys training log

Post by newguy » Sat Nov 21, 2009 1:46 am

Friday, November 20, 2009

cardio

40 minutes. mostly HH work, 1 extended 10 minute 16kg KB segment (1 arm clean and jerk, switch ever 6-8 reps).

kept heart rate at 70% and above for the most part.

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Re: newguys training log

Post by newguy » Sat Nov 21, 2009 8:35 pm

Saturday, November 21, 2009

Warm up - 6:00 16kg KB work, stretch

Incline Situp (L2) - 25 x 10
Squat - 180 x 10, x 10, x 10
Straight Leg Deadlift - 150 x 15
Bench Press - 150 x 10, x 10, x 10
1 arm DB Row - 65 x 9/9, 40 x 12/12
Thick Bar Hold - 95 x 50 seconds, x 40 seconds

----

added incline sit ups. switched from floor to bench for bench press (good move.) got a pair of fatgripz and added thick bar holds. dropped poundage on the DB row. everything else I started lighter and have been happy. for some reason did not do that for row. lighter weight let me concentrate on form. will build it back up slowly.

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Re: newguys training log

Post by newguy » Sun Nov 22, 2009 9:14 pm

Sunday, November 22, 2009

At gym

treadmill walk 45:00, 65-70% HR

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Re: newguys training log

Post by newguy » Tue Nov 24, 2009 2:04 am

Monday, November 23, 2009

at gym

40 minutes on elliptical machine, 65-70% heart rate

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Re: newguys training log

Post by newguy » Wed Nov 25, 2009 2:29 am

Tuesday, November 24, 2009

Warm up - 6:00 16 kg kettlebell work, stretch

DB side bend - 40 x 15/15
sumo deadlift - 155 x 10, x 10, x 10
press - 100 x 10, x 10, x 9
curl 70 x 7, x 7, x 7
narrow grip floor press 145 x 8, x 8, x 8
1 leg DB calf raise 40 x 10/10
----


good workout. only hit 9 reps on the last set of presses . . .didn't feel like a strength issue, more just lost focus. will get 3 sets of 10 next time.

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Re: newguys training log

Post by newguy » Wed Nov 25, 2009 4:48 pm

Wednesday, November 25, 2009

Heavy Hands walk (6 lbers) 35 minutes (pumps and variety of shoulder moves)
65 - 70% HR

extended stretch routine

----------------

i have a very basic stretch routine that I do before and after every workout. today I did an extended routine with a few more stretches. most of it is from or based on YRG stuff with some jump stretch mixed in.

goal starting next week is to get up early and start doing the YRG basic 20 minute routine at least 2 times, better 3.

also, as part of cool down, start adding in some planks. (regular and side)

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Re: newguys training log

Post by newguy » Thu Nov 26, 2009 3:09 pm

Thursday, November 26, 2009

YRG 20 minute routine (from book)

---

Happy Thanksgiving

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Re: newguys training log

Post by newguy » Fri Nov 27, 2009 6:42 pm

Friday, November 27, 2009

45 minutes cardio
15 minutes kettlebell work with 16
30 minutes heavy hand work
mid level intensity (HR - 70%+)

stretching after

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Re: newguys training log

Post by newguy » Sat Nov 28, 2009 6:19 pm

Saturday, November 28, 2009

Warm Up - 6:00 16 kg kettlebell work, stretch

Incline Crunch - 26.25 x 12
Squat - 185 x 10, x 10, x 10
Straight Leg Deadlift - 155 x 15
Bench Press - 152.5 x 10, x 10, x 10
DB Row - 42.5 x 12/12, x 12/12
Thick Bar Hold 95 x 50 seconds, 85 x 40 seconds

------
another good workout. going to drop the weight on the thick bar holds because I am starting too heavy. better to build momentum than to struggle right off the bat. other than that, all is on track.

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Re: newguys training log

Post by newguy » Sun Nov 29, 2009 10:26 pm

Sunday, November 29, 2009

Cardio - heavy hands walk - 42 minutes with 6's
stretch

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Re: newguys training log

Post by newguy » Tue Dec 01, 2009 1:47 am

Monday, November 30, 2009

AM

YRG - 20 minute routine

PM

cardio - Heavy Hands 40 minutes (30 walk, 10 shadowbox)
stretch

------
felt great today.

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Re: newguys training log

Post by newguy » Wed Dec 02, 2009 2:17 am

Tuesday, December 1, 2009

AM

stretching

PM

Warm up - 6:00 16 kg kettlebell work, stretching

DB side bend - 41.25 x 15/15
Sumo Deadlift - 160 x 10, x 10, x 10
standing press - 101.25 x 10, x 10, x 10
curl - 71.25 x 7, x 7, x 7
narrow grip floor press - 146.25 x 8, x 8
1 leg DB calf raise -42.5 x 13/13

-----

good workout.

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Re: newguys training log

Post by newguy » Thu Dec 03, 2009 3:35 am

Wednesday, December 3, 2009

PM

Cardio - 20kg kettlebell work (1 arm c&j) 10:00, heavy hands 20 minutes (60 - 70% HR)

stretch

--------

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Re: newguys training log

Post by newguy » Fri Dec 04, 2009 2:56 am

Thursday, December 4, 2009

PM

YRG 20 minute routine (book)

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Re: newguys training log

Post by newguy » Sat Dec 05, 2009 6:10 pm

Saturday, December 5, 2009

Warm Up - 6:00 16 kg kettlebell, stretch
incline crunch - 27.5 x 12

squat - 190 x 10, x 10, x 10
straight leg deadlift - 157.5 x 15
bench press - 155 x 10, x 10, x 10
DB row 45 x 12/12, x 12/12
thick bar hold - 70 x 60 seconds, x 40 seconds

-----------

great workout. felt really good on everything.

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Re: newguys training log

Post by newguy » Tue Dec 08, 2009 3:54 am

Monday. December 7, 2009

At gym

cardio - 10 minutes treadmill walk, 30 minutes elliptical, 10 minutes treadmill, 60-70% HR.

---

stretched in the AM. good cardio, stretched after and will stretch before bed.

yester day stretched AM and PM.

---

all the stretching is starting to work a bit. feeling a lot looser when i move, (in a good way).

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Re: newguys training log

Post by newguy » Wed Dec 09, 2009 4:57 am

Tuesday, December 8, 2009

Warm up - 6:00 16kg kettlebell work, stretch

DB side bend - 42.5 x 15/15
sumo deadlift - 165 x 10, x 10, x 10
standing press - 102.5 x 10, x 10, x 10
curl - 72.5 x 7, x 7, x 7
narrow grip floor press 147.5 x 8, x 8
one leg DB calf raise - 43.75 x 13/13

stretch
-----------

stretched this morning as well.

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