Patt's Training Journal

[Patt]

01-June-2009

Warmup:
10 minute walk to pick up my bike
5 minute bike ride to gym.

Back Squats:
2x5 - Bar
1x5 - 95 lbs
1x3 - 135 lbs
1x2 - 185 lbs
3x5 (work sets) - 215 lbs

Standing Press:
2x5 - Bar
1x5 - 65 lbs
1x3 - 75 lbs
1x2 - 85 lbs
3x5 (work sets) - 105 lbs

Power Clean:
2x5 - Bar
1x5 - 55 lbs
1x3 - 75 lbs
1x2 - 85 lbs
3x5 (work sets) - 110 lbs

Ab Work
50 knees-to-chest leglifts


Stretching:
10 minutes - full body

Summary:
Decent morning, seemed to finish quickly, and was at work way too early. Oh well, bank that time

 

[Patt]

03-June-2009

Warmup:
10 minute bike ride.

Back Squats:
2x5 - Bar
1x5 - 95 lbs
1x3 - 145 lbs
3x5 (work sets) - 220 lbs

Bench Press:
2x5 - Bar
1x5 - 65 lbs
1x3 -85 lbs
1x2 - 115 lbs
3x5 (work sets) - 145 lbs

Deadlift:
2x5 - Bar
2x5 - 95 lbs
1x3 - 135 lbs
1x2 - 185 lbs
1x5 (work set) - 245 lbs

Stretching:
10 minutes - full body

Summary:
Didn't feel as though I was pushing the limits, which I'm happy about. The squats were getting a bit loose at the end, and the grip didn't feel great on the deadlift, but the weight wasn't an issue. Seems like I have pushed past a bit of a plateau. Better nutrition certainly helps!

 

[Patt]

09-June-2009

Warmup:
10 minutes on the StairMaster

Back Squats:
2x5 - Bar
1x5 - 95 lbs
1x3 - 135 lbs
1x2 - 185 lbs
3x5 (work sets) - 225 lbs

Standing Press:
2x5 - Bar
1x5 - 65 lbs
1x3 - 75 lbs
1x2 - 85 lbs
3x5 (work sets) - 105 lbs

Power Clean:
2x5 - Bar
1x5 - 55 lbs
1x3 - 75 lbs
1x2 - 85 lbs
3x5 (work sets) - 110 lbs

Ab Work
50 knees-to-chest leglifts


Stretching:
10 minutes - full body

Summary:
Went last night after dinner as I couldn't dynamite myself out of bed yesterday after a long, stressful weekend.

 

[Patt]

10-June-2009

Warmup:
10 minute bike ride.

Back Squats:
2x5 - Bar
1x5 - 95 lbs
1x3 - 145 lbs
3x5 (work sets) - 230 lbs *more than bodyweight

Bench Press:
2x5 - Bar
1x5 - 65 lbs
1x3 -85 lbs
1x2 - 115 lbs
3x5 (work sets) - 150 lbs

Deadlift:
2x5 - Bar
2x5 - 95 lbs
1x3 - 135 lbs
1x2 - 185 lbs
1x5 (work set) - 255 lbs *more than bodyweight

Stretching:
10 minutes - full body

Summary:
I'm pretty pumped that the squats and deadlifts are both now above my bodyweight (which is around 225 right now). I also managed 150 in the Bench Press, so I'm feeling pretty good about myself this morning. I'm only 10 lbs away from my goal on the Bench Press, 10 lbs from my Deadlift goal, and 20 lbs from my squat goal. I did have a period in the middle of last month where I stagnated a bit, and wasn't as motivated, so I'm glad to be back on track. Once I've met at least two of those goals, I will be re-working my program a bit to start doing some cutting, as I've definitely gained strength, and now I want to get rid of the gut.

 

[Patt]

12-June-2009

Warmup:
10 minutes bike ride

Back Squats:
2x5 - Bar
1x5 - 95 lbs
1x3 - 135 lbs
1x2 - 185 lbs
3x5 (work sets) - 205 lbs - scaled back because I felt like crap this morning

Standing Press:
2x5 - Bar
1x5 - 65 lbs
1x3 - 75 lbs
1x2 - 85 lbs
3x5 (work sets) - 115 lbs

Ab Work
50 knees-to-chest leglifts

Stretching:
10 minutes - full body

Summary:
Was a victory in that I was able to get myself to the gym this morning. Period.

 

[Patt]

29-June-2009

Warmup:
10 minute bike ride.

Back Squats:
2x5 - Bar
1x5 - 95 lbs
1x3 - 145 lbs
3x5 (work sets) - 205 lbs

Bench Press:
2x5 - Bar
1x5 - 65 lbs
1x3 -85 lbs
1x2 - 115 lbs
3x5 (work sets) - 145 lbs

Deadlift:
2x5 - Bar
2x5 - 95 lbs
1x3 - 135 lbs
1x2 - 185 lbs
1x5 (work set) - 225 lbs

Stretching:
10 minutes - full body

Summary:
After a bit of a break (other committments and some general laziness, I'm back). Dialled things back a little bit, and found the squats particularly difficult this morning. However, it got better, and I'm back on track (hopefully). I do have some vacation coming up, and although I plan on being active, I may not be actively following the workout plan I have. Regardless, I was happy to get myself working again this morning.

Need to start maintenance on the muscle, and upping the cardio aspect to cut an awful lot. Got a couple of months before a big event, and would like to shed a fair amount of the fat (and there is a LOT to shed). No plans to go crazy diet-wise, just have to shape it up quite a bit, especially at work, so that I can shape up

 

[Patt]

I am losing motivation to update my journal ... but I am still working out, if not quite to the intensity that I was. I'm starting a running program this week, so I'll try to be a bit more consistent with the updating.

In the first phase, I was definitely successful at gaining muscle, but have had very little weight loss, but some composition change. I need to start cutting now, and getting a hell of a lot more cardio. I'm looking at some running programs for 'first time runners' ... never done it on a large scale before. Any suggestions to that end?

 

[Pantlegz]

http://www.coolrunning.com/engine/2/2_3/181.shtml helped me quite a bit. Getting started at least, beyond 5k i'm not sure.

 

[Patt]

Bah ... it was a struggle to get to the gym today ... but in the end I had a pretty good workout, albeit short. Squats, overhead presses and some rowing work. Feel tired, but good, and now have to face the work day. Fortunately, only one more day this week, and the weather is supposed to be gorgeous here this weekend. Going to start running this weekend.