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swelsh
05-01-2009, 02:30 PM
So I finally decided to make a log of my workouts on here. I am 19, 5'10" 175-180 atm, and my BF is ~12-13%. I am trying to cut down to sub 10% and increase my strength a bit.

I am doing the SPBR, which I started about 3 weeks ago. Prior to this I was doing low-volume routine 3x a week with about 8 sets per workout and saw great gains from it. I stalled out on that though after about 3 months on it, so I'm giving this a shot.

For my diet I am currently doing keto, specifically the Anabolic Diet. I started doing this about 7 weeks ago.

Please feel free to critique/comment!!

EDIT: I feel like I get better results from low-volume, so I'll be working at the lower end of the total sets prescribed in the routine.

swelsh
05-01-2009, 02:36 PM
Friday, May 1: Legs, Back, Bi's

Squats: 265x5, 265x5
GM: 115x8, 135x8
1 Arm DB-Rows: 90x12, 90x12
EZ Bar Curls: 105x6, 105x6
Calf Raise (Cybex Leg Press) 180x12, 180x12

Comments: Workout went pretty well, I took USP's Jacked for the first time in a few weeks so I was very focused. I just threw in GM for the first time today, so I kept them light. Squats are up 10 lbs from last week. I'm considering switching out the DB Rows. For the first 6-8 reps my form is really good, then after that I get sloppy and start heaving them. This has been going on for a while, and I'm guessing it's my endurance.

Note: For my big 3, I reset all of them recently because I competed in a powerlifting contest, then a couple weeks later hurt my hip flexor and pec. So, I've been taking it easy and working my way back up.

swelsh
05-01-2009, 02:38 PM
Non-Lifting Related: I get the keys to my apartment today!! This is for my off-campus housing at uni. I have finals next week, so my sleep patterns may be off a bit.

Krol
05-01-2009, 04:09 PM
Nice man. I have finals in a couple weeks myself. Good luck.

swelsh
05-02-2009, 01:32 PM
Saturday 5/2- OFF DAY

Did 1 hour of cardio. I started walking around the track by my dorm and about 30 min.s in it began to rain, so I walked to the gym, which is about a 5 min walk and finished up walking on the treadmill at an incline.

Comments: Haven't done GM's in close to a year, so my hamstrings are killing me today. Also, last weekend was a little crazy at school because it was the last weekend before finals, so my diet sucked friday afternoon and all saturday. I haven't carbed up yet, I may wait until tomorrow, because I might be going to my cousin's communion party. I want to be able carbs at the country club :)

Br0kenB
05-02-2009, 03:55 PM
You're already strong as hell man. I love this routine and I bet you will to. Have fun with it and if you get bored don't forget to check out the substitution lifts.

swelsh
05-02-2009, 05:51 PM
You're already strong as hell man. I love this routine and I bet you will to. Have fun with it and if you get bored don't forget to check out the substitution lifts.

Thanks for stopping by. I'll keep that in mind.


For comparison purposes, my PR's are as follows:
Bench 275
Deadlift 445
Squat 335

These were all done a couple months back.

swelsh
05-04-2009, 04:31 PM
Monday, May 4: Chest, Shoulders, Tri's

BB Incline Bench 185x5, 185x5
DB Flat Bench 60x8, 60x8
Standing DB OH Press 40x6, 55x5
Smith Seated OH 115x6, 115x5 (fatigued from last exercise)
Tri Pushdown 110x12, 110x12, 110x12
Abs- Leg Lift 2x12

Comments- Carbed up yesterday evening at a family function :). I got up a bit earlier then usual, 8:30, because I had a final at 1:30 and wanted to hit the gym and study before it. I tried the Standing DB OH press because I've never tried it and want to find a new shoulder exercise. I just switched out from seated DB press a couple weeks ago and put the smith machine in. I had some nice vascularity this morning because of the carb-up which was nice.

Samsuperjew
05-04-2009, 07:23 PM
those are some massive inclines you got there

swelsh
05-05-2009, 08:42 PM
Tuesday, May 5 OFF DAY

I did 60 minutes walking on the treadmill.

Today is an off day. Didn't get too much sleep last night because I was up studying for my business law final this morning. I plan on going to bed early tonight to night catch up on some sleep.

swelsh
05-06-2009, 01:34 PM
Wednesday, May 6: Legs, Back, Bi's

Deadlifts ---- Stopped at 385x1
Chinups 50x6, 45x6, 45x6
Leg Press 270x10, 270x10
Alt. DB Curl 40x6, 40x6 (Last week Hammer Curls (60x2x6)
Smith Machine Calf Raise 185x12, 185x12

Cardio: 45 minutes on treadmill 3.0 with incline, average heart rate was about 105.

Comments: I wasn't feeling deadlifts today and decided to take next week off from them, my body needs a break. Just added in leg press this week and keeping it light because my hip flexor was bothering me a little while ago and I don't want to hurt it again. Switched out hammer curls this week.

O/T: Some jerk pulled the fire alarm in my dorm at 3:30 in the morning so that disrupted my sleep for a good 30 mins, but I still got my 9 hours or so. I got into bed really early (10:15) and didn't get up until like 8:45 disregarding the fire alarm. I have 2 finals tomorrow, so I need to get to studying for that.

swelsh
05-07-2009, 05:59 PM
Thursday, May 7: OFF DAY

I walked on the track for 45 mins at a decent pace. Didn't get much sleep last night because of my macroeconomics and stats 2 final today which went pretty well. One more final and I'm done!!

swelsh
05-08-2009, 02:59 PM
Friday, May 8: Chest, Shoulders, Tri's

BB Bench 205x3, 205x3, 205x3
DB Incline 65x8, 65x8
DB Lat Raises 25x8, 25x8
Skullcrushers EZ bar 105x5, 105x4
Wheel of Death 5, 8

20 mins of cardio post workout on treadmill (3.0) avg HR at 105. I was rushed so I took 10 minutes out here.

Comments: I went to the gym on a fairly empty stomach because my mom brought the car to school so I could move some stuff out of my dorm and into my apartment. This effected my drive a bit. Tomorrow I move out finally!!

Now back to the topic:Still working up on my bench after my comp... I switched out military press for db lat raises, because I have been doing them wayyy too long. I finally failed in the skulls so I think I'm going to replace those with either flat DBs skulls, or OH BB Tricep extension. Thoughts on this?

Also tried wheel of death for the first time, and I am unsure what my form should be like. Can anyone point me in the direction of a video that shows good form?

swelsh
05-10-2009, 06:11 PM
Sunday, May 10: Off Day

Happy Mother's Day!!

Well today and yesterday I did cardio for about 50-60 mins of just walking. Finished up with school yesterday morning, which feels awesome!

I had a DELICIOUS carb-up last night to celebrate my finishing school. I went to a Taco Bell/KFC place and got a chicken quesadilla, popcorn chicken, diet pepsi, split half a crunchwrap supreme with my cousin. Then we went to Carvel and I got a small cup of cake mix :) So needless to say this morning I went for a nice walk haha.

swelsh
05-11-2009, 08:11 PM
Monday, May 11: Legs, Back Bi's

Squats 275x5, 275x3 (NTF)
Close-Stance GM 140x8, 155x8
1 arm DB Row 100x6, 100x6, 150x3
EZ Bar Curls 110x6, 110x6
Calf Raises 160x6, 120x8

Comments: I'm lifting at my high school gym now that I'm home from uni, which is great! I think I'm due for a deload so I will start that on Wednesday and proceed to do workouts with 1/2 the sets.

swelsh
05-12-2009, 07:54 PM
Tuesday, May 12: Off Day

1 hour of cardio. I walked to the high school track a couple blocks away and did some laps there. They have a tire (25-50 lbs) and carried that for 2x100ms during the walk.

Later my friends and I played frisbee for a little while, so i got a little exercise with that.

O/T: Just had dinner with my friend we cooked up 2.6 lbs of ground beef and each had half. DAMN it went quick. I just looked it up and it totaled at 1400 calories, so I'm going to take it easy for the rest of the day to say the least.

swelsh
05-14-2009, 12:00 AM
Wednesday, May 13: Chest, Shoulders, Tris

DELOAD
BB Incline Bench 190x5
Seated BB OH Press 75x8
BB Tri OH Ext. 65x8

35 minutes of walking on the track postworkout

Comments: Kept it nice and light today, tried the seated bb press and tri OH ext for the first time today. I think Im going to keep the bb press in for a little while.

I also got some light cardio later today playing frisbee and wiffleball with some friends.

O/T: I just tried KFC's grilled chicken... not too bad. Definitely a good option to keep in mind in the future if my friends want to go fast food

Craftyman
05-14-2009, 08:30 AM
You don't foresee problems with doing good mornings after squats? I tried doing them once, but I then read the SPBR thread and it made me wary because GHR raises and pullthroughs didn't have subs. I really want to have good mornings as an exercise, I'm just wondering if there would be any problems subbing them in for GHR's? I liked pullthroughs but can no longer do them because there's no more weight to lift

swelsh
05-14-2009, 01:14 PM
You don't foresee problems with doing good mornings after squats? I tried doing them once, but I then read the SPBR thread and it made me wary because GHR raises and pullthroughs didn't have subs. I really want to have good mornings as an exercise, I'm just wondering if there would be any problems subbing them in for GHR's? I liked pullthroughs but can no longer do them because there's no more weight to lift

I ran into the same problem with pullthroughs after working up to the stack x20 lol. I think my body needs a break from deadlifting conventional and i was considering putting these in or doing sumo deadlifts. I have only done them lightly for a couple weeks now and haven't had problems.

I want to do GHR and have tried at my gym but I can only do a few reps of them and don't see much benefit if I can only do a couple sets of 4.

Do you think it's too much work on my posterior chain?

president_fad
05-14-2009, 03:11 PM
I wouldnt rid of deads completely, take a week off then try sumo, they compliment eachother anyways.

swelsh
05-14-2009, 04:39 PM
I wouldnt rid of deads completely, take a week off then try sumo, they compliment eachother anyways.

Sounds good, this is my deload week anyway, so I'll just start up sumo's after the deload. Thanks for the advice

swelsh
05-15-2009, 05:17 PM
Thursday, May 14: Off Day

About 60 minutes of walking. I walk to my high school track, which is about a quarter mile from my house, and then walk around that for a while and walk home.

I decided to do 4x100's with a spare tire they have there that has a rope attached to it. I would walk a couple laps then pull it for a 100m, and repeat. I am going to start pulling the tire a couple times a week I think.

swelsh
05-15-2009, 05:21 PM
Friday, May 15: Chest, Shoulders, Tris

DELOAD
Sumo DL 275x3 (very light, just feeling them out)
Chinups 55x6
Leg Press 320x10

45 minutes of walking on the track postworkout.

Comments: Kept the workload nice and low today. Last night I went to my friends house from uni who is about an 90 minutes away for a party, which really threw my diet off. Last night was a carb-up as a result, so I am going to adjust my diet accordingly for the weekend for damage control haha. I was pretty tired got about 3 hours of sleep at his house, then drove him with my friend in the morning and napped for about 4 hours.

Krol
05-15-2009, 08:00 PM
I pulled my first all-nighter a couple nights ago. The nap afterwards was awesome though. :)

swelsh
05-16-2009, 03:15 AM
I pulled my first all-nighter a couple nights ago. The nap afterwards was awesome though. :)

I have had to pull a few of them at school haha. I always try to not nap and make it to like 7 pm and then sleep for a good 12+ hours, it feels so good.

In the beginning of the school year, I pulled one for a couple tests I had that day, and managed to make it to the gym afterwards. Definitely a stupid idea, but I somehow managed to hit all my numbers for that workout surprisingly

swelsh
05-17-2009, 12:59 PM
Saturday, May 16: Off Day

I had to go to a communion party today, but managed to sneak in 40 mins of walking before it. At the party I had some awesome sirloin :)

O/T: I was telling one of my best friends about my diet, I'm currently doing the Anabolic Diet, and he decided he wants to try it as well. He also just finished his second year at the culinary institute, so I am freaking pumped. He is going to be able to make some SICK keto-friendly meals.

swelsh
05-17-2009, 11:55 PM
Sunday, May 17: Off Day

I did about 45 minutes of walking with 2x100's of dragging the tire, with 1 forward and 1 backward. My friends and I played frisbee for a good 30-40 mins after that so I got some more cardio in. I'm about to go get my last meal in and call it a day now.

swelsh
05-18-2009, 04:11 PM
Monday, May 18: Chest, Shoulders, Tris

DELOAD
BB Bench 210x3
DB Incline 70x8
Incline DB Skulls 20x10 (Form Check)

45 minutes of walking postworkout

Comments: Took it easy for the deload today, switch in the incline db skulls and kept them light and just got used to them again.

swelsh
05-19-2009, 09:34 PM
Tuesday, May 19: Off Day

1 hour of walking this morning.

O/TT: Went to the beach for the first time this summer!! It was only in the lower 60's so it wasnt a little chilly.

swelsh
05-20-2009, 03:54 PM
Wednesday, May 20: Legs, Back, Bi's

DELOAD
Squats 300x1, 315x1
EZ Curls 115x6
Keg-picked up 3 times

45 minutes of walking

Comments: This will be my last deload day and will continue with regular volume starting Friday. I was happy to still be able to put up 315, haven't done it in over a month. I need to concentrate on spreading the floor with my feet more, my right knee bowed in slightly midway up. I am back to curling with 45's on the ez curl bar, which is a great feeling. I haven't done that in at least 6 months.

swelsh
05-25-2009, 05:14 PM
Hey if anyone is actually following my log, I've been away the past few days so I haven't been able to update.

On Thursday I went with my family up to our vacation house in Vermont with some family friends. I was still able to get my training in so I will post those workouts up.

My diet was alright, definitely indulged a bit because of the holiday/weekend away. And I got my first massage which was awesome and somewhat painful.

swelsh
05-25-2009, 05:19 PM
Friday, May 22: Chest, Shoulders, Tris

Incline Bench 190x5, 190x5
DB Flat Bench 65x8 65x8
Military Press 95x3x3
Tri Pushdown 120x12, 120x12
Standing Cable Crunch 85x10, 85x10 ->Done on lat pulldown

Cardio 45 minutes walking on treadmill

Comments: Didn't sleep too well last night, and only got about 6 hours of sleep. I tried standing cable crunches after reading an article on EliteFTS. I think I'm going to continue these but I may do them on the cable crossover machine. For the military press, they stalled out at the 6 rep area so I just lowered them and did 3 light sets. I may just replace these with seated BB OH press, because I have never done those consistently.

swelsh
05-25-2009, 05:21 PM
Over the course of the weekend I played A LOT of frisbee, because our vacation house is right on the golf course and we would go out and play after the golfers left. I almost definitely sprained my right big toe on Friday playing barefoot, but that is feeling a lot better now.

swelsh
05-25-2009, 05:24 PM
Sunday, May 24: Legs, Back, Bi's:

Sumo DL 315x5, 315x5
Chinups 55x6, 55x6
Cybex Horizontal Leg Press 270x12, 290x12
DB Alt Curls 40x8, 40x7 NTF-(Not To Failure)

Comments: I got a massage immediately before this, which hurt my workout a bit, but I got done what I needed to. My Sumo DLs feel very awk, because I am so used to pulling conventional. I also would normally have done this on today, monday, but I had to drive home from vermont, and had no gym to go to today.

vsvs
05-25-2009, 08:01 PM
oo nice chinups and deads.

Samsuperjew
05-25-2009, 08:49 PM
^this


was gettin the massage worth it though?

swelsh
05-26-2009, 10:56 PM
^this


was gettin the massage worth it though?

haha i hope so. It definitely negatively effected my immediate workout, but im looking forward to it increasing longevity, and keeping me injury free

swelsh
05-26-2009, 10:59 PM
Tuesday, May 26: Off Day

I did 30 minutes of walking today in manhattan.


I had my first day at my internship which through the timing of my meals off, but no worries. I need to rearrange my diet a bit to adjust. I am going to be going to the city monday, tuesday, and thursday for this job, so on mondays I will have to lift in the evening. It is a 9-5, but the commute is about 75 minutes each way. So, that is going to take out a good chunk of my day.

swelsh
05-27-2009, 02:50 PM
Wednesday, May 27: Chest, Shoulders, Tris

BB Bench 210x3, 210x3, 210x3
DB Incline 70x8, 70x8
Inc DB Skulls 25x10, 25x10
Standing Cable Crunches 100x15, 100x15

45 minutes of walking on treadmill

Comments: Not a hard workout today at all. May bump up the bench an extra 5 lbs next workout. I wanted to reset the weight after my competition so I lowered it to like 190ish, after doing singles with 255-275. The inclines weren't too tough. I had previously hit the 100s for 6 reps a couple months back when I was bulking, so it is pretty depressing using these weights. For the crunches I set my butt against the crossover machine, or else I sway back and forth and have to use a weight that doesn't really do much.

In other news, I think I may be doing another powerlifting comp in around 8 weeks. Depends if I can prep for it in time. Also found out a way to do reverse band deadlifts at my gym so I am going to start using that ASAP

As far as my deadlifts go, I may do another week with sumo's, then go back to conventional, and just do 1-3 rep sets with the bands. Hopefully I can break 450 with that technique :) So far I have cleared 455 off the ground but that's it

swelsh
05-29-2009, 09:18 AM
Thursday, May 28: Off Day

I had 2 ~15-20 minute sessions of walking.

I had my second day of work today in the city and was too exhausted to go for my hour long walk afterwards. My body is still adjusting to waking up at 6:15. But I did not take the subway to and from work, and walked to my office which is about 15 minutes. And walked to the train station from my house, which I will count as my low intensity cardio for the day.

swelsh
05-29-2009, 03:27 PM
Friday, May 29: Legs, Back, Bis

Squats 280x5, 280x3
Close-Stance GM 175x8
Ghetto GHR 6, 6, 5
1 arm DB Rows 100x8, 100x8
EZ Curls 115x6, 115x6
CALF Raise on Horiz Cybex Leg Press 100x8, 100x8

45 minutes of walking on track post w/o

WEIGHT: 171.3 post w/o

Comments: So as you can tell I took out I switched out the GM's, because I think it was a little too taxing on my back. The GHRs were fucking HELL. I hit failure on the 3rd set as my calves were cramping up. I was dizzy as shit and seeing stars at that point. And the machine I did the calf raises on was surprisingly hard. 100 lbs feels much lighter on most other machines.

Krol
05-29-2009, 04:06 PM
Sounds like you had a hard workout haha. Good work.

swelsh
05-29-2009, 06:07 PM
Sounds like you had a hard workout haha. Good work.

Yep, it was a good time.

swelsh
05-30-2009, 04:00 PM
Saturday, May 30: Off Day

45 minutes of walking before breakfast

20 minutes of walking on incline in afternoon

I have my first day of work at the gym I'm working at. I am working for another couple hours. I did some work on the foam roller and did some leg presses with just the machine to help my legs a bit. They are definitely hurting a bit from GHRs yesterday. I am going to do some more stretching and what not because I am here for another 2 hours and there is 1 person working out

Samsuperjew
05-30-2009, 04:51 PM
ghrs are killer....... so do you pretty much just get to chill around at your job?

swelsh
05-31-2009, 10:43 AM
ghrs are killer....... so do you pretty much just get to chill around at your job?

yea i work at the front desk, and as of now my only shift is saturday afternoons (12-6). And there's usually not many people so I can pretty much do my own thing. From about 4- on theres like 4-5 people max at the gym.

Yesterday I did some very light leg presses, lat pulldowns, and hyperextensions for recovery. Also hit the foam roller for my posterior chain and quads.

swelsh
05-31-2009, 08:19 PM
Sunday, May 31: Chest, Shoulders, Tris

Inc BB Bench 195x5, 190x5
DB Flat Bench 70x8, 70x8
Seated BB Press 85x6, 85x8, 90x8
No Tricep Movement
Wheel of Death 2x8
10 minutes of stretching in stretch cage
45 minutes of walking on track

Comments: The Inc bench felt good today, but was hard last week so I only upped the first set. Flat bench is still really light, I should probably move those up to 80s. I wanted to do dips instead, but I was lifting at the gym i just started working at. This gym doesn't have dip bars unfortunately. And they don't have any good cable crossover machine, so I just left tri's out, which were hurting from the other pressing movements.

I'm considering trying some speed benching during this day, and throwing in speed flat bench then moving unto bb incline.

swelsh
06-01-2009, 11:02 PM
Monday, June 1: Off Day

45 minutes of walking
Tire Drag 2 spare tires on top of one another
100 yards pulling forward
100 yards pulling backward

Comments: Also walked to work from the train station which is about 15-20 minutes each way. Kept my calories lower today, still had about 200g protein and sufficient fats. Now I'm going to hit the sack because I have to get up for work bright and early

swelsh
06-02-2009, 10:24 PM
Tuesday, June 2: Off Day

Walked to work from penn station and back. About 20 minutes each way.

Played some wiffleball after work, and I'm keeping the calories down a bit because I haven't see much fat loss in the last 2-3 weeks.

swelsh
06-03-2009, 04:44 PM
Wednesday, June 3: Legs, Back, Bi's

Sumo DL 335x5, 335x5
Chinups 60x6, 60x6
Leg Press 360x10, 360x10
Alt DB Curl 40x8, 40x8
Calf Raise 230x8, 230x8

10 minutes on foam roller
35 minutes of walking on treadmill

Comments: I am switching back to conventional DL next week and will be training with 5 reps and less for the coming meet. The Sumo DLs are awkward for me and I trained at the gym I work at, which only has the silver bars. These silver bars have NOTHING to grip onto when I sumo so that was a bitch. I'm easing into leg press because I strained my hip flexor a bit a while back and don't want to re-aggravate it. Curls were pretty easy, 45's next week.

Samsuperjew
06-03-2009, 07:52 PM
nice workout man! i did one sumo pull (light) just to see what it was like.... those things are hard!

swelsh
06-05-2009, 02:23 PM
nice workout man! i did one sumo pull (light) just to see what it was like.... those things are hard!

Yea they feel so unnatural to me.

swelsh
06-05-2009, 02:35 PM
Thursday, June 4: Off Day

2x20 minute walks to and from work

Comments: Another day at work... I can tell I am getting leaner now that I lowered my cals. I think the best way to do this, for me at least, is just lower the calories from my last meal and third meal. BTW i am doing 4 meals a day.

swelsh
06-05-2009, 02:39 PM
Friday, June 5: Chest, Shoulders, Tris

BB Bench 220x3, 220x3, 215x3 NTF
DB Inclines 70x6, 70x6 NTF
DB Lat Raises 30x8, 30x7 NTF
DB Incline Skullcrushers 30x6, 30x8 NTF
Standing Cable Crunch 115x15, 115x11 NTF

Comments: I may replace one set of 3 reps for BB Bench with 1 paused rep to get me used to that again. Nothing too hard here, the cable crunches are a little awkward but I am getting used to them.

O/T: I want to get some pics up soon, so start bugging me about putting them up haha. I am going to my friends house again because he is throwing a party, so my diet will be shitty for the rest of the day. I haven't drank/partied in a couple weeks so I think I've earned it :)

Krol
06-05-2009, 05:46 PM
Nice improvement on the bench. Have fun at the party.

swelsh
06-06-2009, 02:33 PM
Nice improvement on the bench. Have fun at the party.

Thanks man, I am trying to get my bench back up to what it was a couple months ago.

The party was a ton of fun, only got a few hours of sleep then I came home this morning and am just chilling at work ATM

swelsh
06-08-2009, 09:32 PM
Sunday, June 7: Legs, Back, Bi's

Squats 290x5
GHR 2x8
1 Arm DB Rows (2-inch thick DB handle) 110x6, 110x6
EZ Curl 120x5, 120x3
BB Curl 95x6

Sore lower back going into workout. My LB was sore from benching on friday as I worked on my arch.

Comments: I lifted at the gym I work at, so the curl bar was a bit different. As a result I didn't hit my numbers. I took a set out from squats because of the lower back soreness. The DB Rows were hard as hell to grip with the thick handle.

I did 55 mins of cardio about 7 hours after my workout. (Went to the beach after workout instead).

I had a delicious carb-up the night before at a grad party I was at :)

vsvs
06-08-2009, 09:41 PM
very nice squatting.

swelsh
06-10-2009, 04:57 PM
Wednesday, June 10: Chest, Shoulders, Tris

I felt out of it going into this workout...

Inc BB Bench 195x5, 195x4 NTF
DB Bench 80x5, 80x5
Seated BB Press 95x8, 95x8
Paused Flat BB Skullcrushers 85x10

Comments: My focus and drive just wasn't 100% today. I got a good 9 hours of sleep last night, but the job is taking it's toll on my body I think. I am finding it very hard to get to bed in time to get 8 full hours of sleep on nights with work the next day.

-I switched my reps for DB Bench to 5 reps, partially because my inc db and flat db were both 2x8...
-I went back to paused flat SC's and switched to an oly BB, I'm hoping these help with my bottom portion of benching when I pause

Sorry for all notes haha

swelsh
06-12-2009, 02:04 PM
Friday, June 12: Legs, Back, Bi's

WEIGHT: 168.2 --Pretty dehydrated, forgot nalgene at home + it was really humid outside

Deadlifts 365x1, 380x1, 405x1
Rev Band DL 315x3 Very easy
Leg Press 380x10, 380x10
Chins 65x6, 65x6
DB Alt Curl 45x6, 45x5

Foam Roller for lower back, hams, quads, glutes
45 minutes of walking post w/o

Comments: I was dying for water most of the workout haha. After deadlifts my lower back was killing me, so I just hung from the pullup bar to stretch it a bit. Rest of the workout was fine, I may switch back to the 3 day a week hardgainer routine I was doing before this, because I really need to just focus on the basic movements, especially with my calories being lower.

swelsh
06-12-2009, 02:12 PM
Sample Diet

Meal 1: 5 Whole eggs, 1 scoop whey
(60g Protein, 25g Fat)

Meal 2: Tuna salad with garlic
(80g Protein, 20g Fat)

Meal 3: Chicken Sausage with salad-which has feta, tad of olive oil, some sliced almonds
(52g Protein, 20-25g Fat)

Meal 4
1 Scoop whey and some mixed nuts or PB
(25g Protein 10g fat)

TOTALS: 217g Protein, 75-80g Fat

When I have the large tuna salad I usually cut my meals down to 3 for the day, or have a smaller 4th meal.

Meal 2 is often 8oz of chicken, some fatty dressing, and broccoli when I eat at work.

SUPPLEMENTATION:
Costco Brand Multi- 2x a day (I know, its shitty)
Cod Liver Oil- 4g a day
Kirkland Signature Fish Oil- 6g a day
Occasional preworkout drink (ie NO-Xplode, jacked, fast twitch, even no-doz)

Any critiquing is welcome :)

kingkong
06-12-2009, 06:48 PM
chicken sausage would be bloody nice :)

strong lifts man. keep up good work!

swelsh
06-14-2009, 01:57 PM
chicken sausage would be bloody nice :)

strong lifts man. keep up good work!

Thanks for the motivation, and im actually having chicken sausages again.. yum

swelsh
06-14-2009, 01:59 PM
After doing those deadlifts on friday my lower back was bothering me so I laid on the heating pad for about an hour and occasionally moved it up and down my lower back. Saturday morning I woke up feeling AWESOME, I am now a fan of it and plan on using it in the future.
Saturday, June 13: Off Day

1 hour of walking

Not much else to say, had some carbs today

swelsh
06-14-2009, 02:02 PM
Sunday, June 14: Chest, Shoulders, Tris

Lowered Volume

BB Bench 225x3, Paused-225x1
DB Lat Raises 30x10, 30x8 Pretty Easy
DB Inc Skullcrushers 30x9
Hanging Leg Raises 8, 15, 15
Stretched in the stretch cage
45 minutes of walking

Comments: Felt that my body needed a break so I took out inclines and lowered the intensity a bit, nothing to failure. I got the foam roller and placed it under my lower back and worked on increasing my arch. I easily can arch over the half foam roller which is like 2 inches in diameter, but the full one (~5 inches) I could fully touch my butt and neck with.

swelsh
06-17-2009, 08:34 PM
Monday and Tuesday I did some cardio as usual...

My friend who goes to a culinary school has decided to work with me in creating a protein bar that is keto-friendly. So, the past three days we have put in an hour or two into working on a bar. The results have been suprisingly good. We just made some nib-like protein balls.

swelsh
06-17-2009, 08:38 PM
Wednesday, June 17: Legs, Back, Bi's

Deload
Squats 285x1, 330x1
1 arm DB Rows 150x5 PR

30 minutes of walking

Comments: So the squats went well, I am about 10 lbs off my previous PR. I want to break that on my next deload. For my DB Rows I am using more momentum, and using kroc row form. I was winded after doing just the 5 reps per side. The problem with the DB's at my high school gym is that it goes from 100's to 150, 170, 185, etc. I thought there was an adjustable DB handle, but I couldn't find it.

swelsh
06-19-2009, 01:15 PM
Friday, June 19: Chest, Shoulders, Tri's

DELOAD

Speed Bench 135x3, 135x2, 135x2, 135x2
Seated BB OH Press 105x8
Paused BB Flat Skullcrushers 95x8
Hanging Leg Raises 20, 15

40 minutes of walking outside

Comments: This is my first time trying speed bench. It was good for working on my form. I think my arch is getting bigger and tighter. Overall it was an easy workout, not much to say

swelsh
06-21-2009, 02:25 PM
So I decided to take today off because my lower back is still sore from benching, and my hip flexor feels a little off. For once I am going to play it safe and just do my LI cardio.

O/T: One of our family friends just opened up a restaurant today so we went for the "soft" opening where family and friends come to test the staff and services. Got a 1/2 burger and just had the beef, which was delicious :)

swelsh
06-23-2009, 10:56 PM
So I took off my Sunday workout, which would have been legs, back bi's due to a sore back and hip flexor. I decided to just take that day out for this rotation and continue with my routine as if I had done it. So tomorrow I will be training chest, shoulders, tris.


Today and Yesterday I just did my cardio that is involved in my commute to work
Monday, June 22: Cardio-40 minutes
Tuesday, June 23: Cardio-40 minutes


P.S. All cardio is low-intensity walking, I keep my HR around 90-115.

swelsh
06-24-2009, 02:44 PM
Wednesday, June 24: Chest, Shoulders, Tris, Abs

BB Bench 235x3
DB Inclines 80x6, 80x6
DB Lat Raises 30x12, 30x10
DB Inc Skulls 30x12
Ab Rollouts 12, 10

45 minutes walking on treadmill

Comments: I stopped after that 1 set of bench because I had no spotter and had to unrack/rack the weight myself. This threw me out of my setup and made the weight harder. Aside from this the rest of the workout was fairly easy.

I am off to go continue to make a keto-friendly protein bar. Wish me luck!

swelsh
06-27-2009, 03:32 PM
Saturday, June 27: Off Day

60 minutes of walking outside

Comments: My neck started bothering me Thursday towards the end of work, and I had no idea what had started it. On Friday I felt fine until the evening when it started to bother me again and today I woke up with it sore and it's been off since.
It isn't a pain, but feels somewhat sore and stiff.

In other news, my brother graduated high school yesterday so I ate good (read: TOO MUCH) last night. I desperately needed that walk this morning.

swelsh
06-29-2009, 07:58 PM
So I had too push off my Sunday workout to today, after work, which sucked. Saturday night I went out with m friends and blacked out badly. I ended up puking A LOT saturday night and had no recollection of it Sunday or the fact that I funneled smirnoff haha. Needless to say I took it easy on Sunday, and had no appetite whatsoever.
Monday, June 29: Chest, Shoulders, Tri's

Close Grip Bench with Chain (2x30 lb. chains) 135x8, 135x8 (excluding chains)
Seated BB OH Press 110x6, 110x5 NTF
Paused BB Flat Skullcrushers 100x6 NTF
Hanging Leg Raises 25, 17 reps NTF

Comments: I took this workout fairly easy today, and did Closegrips for the first time in probably 6+ months. I am going to keep those around for a while I think.

swelsh
07-01-2009, 11:30 PM
So today at the beginning of my workout I decided to switch back to my 3 day low volume routine I did previously to SPBR. I think it's time for a change and it gives my body more time to rest.
Wednesday, July 1: Back, Bis

Deadlift 365x1, 425 MISS
Added 2 Big Black Bands
->Reverse Band Deadlift 405x3, 455x1, 475x1, 485x1
BB Rows 185x5, 185x5
BB Curl 95x6, 95x6
Lat Pulldown 125x8
30 minutes of walking post w/o

Comments: I got pissed after I missed 425 which I have done many times before. I'm attributing it to drinking on saturday (while in ketosis, a major no no) and having a shitty diet on sunday as a result. For my BB Rows I reset the weight each time and then kinda jerk the weight up.

swelsh
07-03-2009, 02:06 PM
Thursday, June 2: Off Day

I did a lot of walking today 20 minute walk twice, to and from work. Then an additional 30 minutes afterwards.

O/T: Still working on my protein bar with my friend, and we are getting closer to a final product. We brought it to my friends old boss, who is a chief executive pastry chef, and ate 3 of them. The first time we went to the them, he didn't eat any, so we are making headway. I am going to DC tomorrow morning to see a friend, and am coming back on Monday. So there won't be too much exercise for the next couple of days

swelsh
07-08-2009, 01:16 PM
Monday, July 6: Legs

Squats 300x2, 275x2
Box Squats w/ Pause 225x3, 225x5
Ghetto GHR 9, 7
Hip Abductor 30x15, 25x15 Paused

20 min. walking on treadmill

Comments: I spent the weekend in DC visiting my cousin and came back today. I drove the 6 hours home and then went to the gym which definitely didn't help haha. My diet sucked from Saturday-Monday. I had IHOP, McD's, Dominos, etc. over the course of the time I was there. I think I needed a nice long carb-up and it doesn't look like I really smoothed over much. I realized my carb-ups are more Palumbo-style, they are 4-6 hours long on like a saturday night, and haven't had one more then a day in a very long time.