Combination Introduction and 2010 Training Log

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

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Combination Introduction and 2010 Training Log

Post by Yes I Have Balls » Tue Jan 05, 2010 4:13 pm

I realized I didn't follow the rules last month and post into the FSF to introduce myself, so.

Former Fat Boy, IT-drone who quit smoking and got healthy in 2005. Did some triathlons, trail runs, 10ks, etc. sticking mostly to endurance-style training. Weight training took a back seat. 2+ years later I was still basically unhappy with how my body looked, so I started digging around for lifting programs....everything from Berardi, Venuto, Cosgrove, lots of T-Nation, etc.

In 2008+, after some personal difficulties, lots of food and alcohol, etc. etc., I am back to almost square one - well, square 2 maybe. Here is my renewed focus of strength, body comp and cardiovascular health. I'll probably keep most of my diet minutiae out of here but it's pretty paleo (with dairy).

Wendler 5/3/1

Monday:

Squat - 5x120/140/155
Leg Sled - 5x10
Hamstring Curl - 5x10

Tuesday:

5 min warmup on rower
5 cycles of 1 min fast/2 min slow intervals on treadmill
Last edited by Yes I Have Balls on Wed Jan 06, 2010 4:05 pm, edited 1 time in total.

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Re: Combination Introduction and 2010 Training Log

Post by Yes I Have Balls » Wed Jan 06, 2010 4:04 pm

Wednesday

15 mins very light jog on treadmill

Bench 5x60/70/75
T-Row 5x10
Incl. Bench 5x10

---------------
My legs are fairly fried still from Monday's leg day.

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Re: Combination Introduction and 2010 Training Log

Post by Yes I Have Balls » Thu Jan 07, 2010 4:46 pm

Thursday

Day off. I might take the dog on a long hike after work depending on the weather.

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Re: Combination Introduction and 2010 Training Log

Post by Yes I Have Balls » Fri Jan 08, 2010 4:54 pm

Friday

Dead 5x130/150/170
Hanging Leg Raise 3x15
Back Ext. 3x15

Followed by a quick 3 x 500m row with the row time used for rest interval.

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Re: Combination Introduction and 2010 Training Log

Post by Yes I Have Balls » Tue Jan 12, 2010 4:16 pm

Monday

OHP 5x45/50/55
Chin 5xF
Dip 5x10

Followed by 3 sets of stairclimbers at the high school


Tuesday

45 mins low and slow on the treadmill

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Re: Combination Introduction and 2010 Training Log

Post by Yes I Have Balls » Wed Jan 13, 2010 4:16 pm

Wednesday

2x
Row 1000m with the amount of time it took to row used as the rest period between rounds.
abs and lots of stretching

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Re: Combination Introduction and 2010 Training Log

Post by Yes I Have Balls » Fri Jan 22, 2010 9:38 pm

Shit:

Thursday

Squat 3x130/150/165
Leg Curl 5x10
Leg Extension 5x10

Friday

45 mins LSD on treadmill

Saturday

Off

Sunday

Bench 3x65/70/80
T-Row 5x10
Incl. Bench 5x10

Monday

Treadmill sprints 1 min on / 2 mins off x 8

Tuesday

Dead 3x140/160/180
Hang Leg 3x15
Back Ext. 3x15

Wednesday

1 hour swimming

Thursday

Off

Friday

OHP 3x45/55/60
Chin 5xF
Dip 5x10

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