Wermwoods "no more excuses" training journal

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Wermwood
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Wermwoods "no more excuses" training journal

#1 Postby Wermwood » Sun May 15, 2011 6:28 pm

The title says it all. Time to take an uncompromising approach to my health, fitness, and ultimate goals. I feel like I've tried everything: Lots of cardio/little lifting, lots of lifting/little cardio, light weight/high reps, full body workouts, muscle group alternating, high carb, low carb and everything in between. Done with fads, stripping it down to the basics: Eat more and lift heavier. Oddly, something I've never tried before. Time to be accountable!

Goals:
- Get shredded
- Run a marathon next year in August or September (can't remember which off the top of my head


5/15/11 Chest and Triceps
-2 arm dumb bell press (on ball): 50x5, 55x5, 65x5, 55x5. 50x5 (thats per arm btw)
-Dips: -x5, 25x5x3, -x5 (totally plateaued here)
-Push ups with swiss ball: -x5, 45x5, 70x5x2, 45x5
-1 arm tricep pulldown: 4x5, 5x5, 6x5, 5x5, 4x5
-Push ups with medicine ball (alternating each arm): -x10x4
-Flys (on ball): 25x5, 30x5, 35x5x2, 30x5
- Tricep pulldown (underhand): 10x5, 12x5, 14x5, 12x5, 10x5
-Push ups with medicine ball: -x5x2

Estimated totals: 3300 cal, 400 carb, 220 pro, 85 fat
"Finishing that 5k was the hardest thing I have ever had to do. I ate more fettucini and drank less water than I have in my entire life. And while I eventually puked my guts out, I NEVER puked my heart out."

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Wermwood
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Re: Wermwoods "no more excuses" training journal

#2 Postby Wermwood » Mon May 16, 2011 7:51 pm

5/16 Legs

-Dead Lift: 135x5, 225x5, 305x5, 225x5, 135x5
-Lunges: 50x5, 90x5, 100x5, 90x5, 50x5
-Pistol Squats: -x5, 30x5, 50x5, 30x5, -x5
-Jump squats w/barbell: -x5, 40x5, 65x5, 40x5, -x5
-Goblet squats: -x5, 70x5, 60x5x2, -x5
-Romanian dead lift: 95x5, 105x5, 135x5, 105x5, 95x5
-Shin squats: 50x5, 70x5, 110x5x3

Estimated totals: 3650 cal, 450 carb, 230 pro, 90 fat
"Finishing that 5k was the hardest thing I have ever had to do. I ate more fettucini and drank less water than I have in my entire life. And while I eventually puked my guts out, I NEVER puked my heart out."

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Wermwood
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Re: Wermwoods "no more excuses" training journal

#3 Postby Wermwood » Wed May 18, 2011 6:43 pm

5/18 Abs/shoulders

-Hanging leg raises: -x20x5
-Clean and press: 95x5, 105x5, 135x5 (personal best at 5 full reps), 105x5, 95x5
-Side crunches w/ 45lb weight: 20x3
-Military press: 95x5, 105x5, 125x5 (shitty though), 105x5, 95x5
-Leg raises (on dip bench thing) w/ 10lb weight: 20x3
-Front & lateral shoulder raises: 25x5, 30x5, 35x5, 30x5, 25x5
-Hanging leg raises: -x20x3
-Rotator cuff extensions (4 different ones on cable cross): 3 1/2x4x5

Estimated totals: 3900 cal, 580 carb, 260 pro, 100 fat

Eating like a crazy person. Feel disgustingly full all the time. Kinda like it.
"Finishing that 5k was the hardest thing I have ever had to do. I ate more fettucini and drank less water than I have in my entire life. And while I eventually puked my guts out, I NEVER puked my heart out."

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Wermwood
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Re: Wermwoods "no more excuses" training journal

#4 Postby Wermwood » Fri May 20, 2011 7:46 pm

5/19 Back and Biceps

-Pull ups (5 different grips): -x5x5
-Plank Row: 45x5, 85x5, 90x5, 85x5, 45x5
-Barbell curl (on ball): 95x5, 115x5, 125x5 (crappy), 115x5, 95x5
-Bent over row: 135x5, 175x5, 185x5, 175x5, 135x5
-1 arm curls (on ball): 50x5, 50x5, 60x5, 50x5, 40x5
-Reverse push up: -x5, 45x5x3 (blah), -x5
-1 arm cable rows: 8x5, 12x5, 14x5, 12x5, 8x5

Estimated totals: umm...a lot. Lost track. Mental note to keep better records

Already noticing increases in weight and intensity. Certain workout (namely the pull ups) were noticeably easier
"Finishing that 5k was the hardest thing I have ever had to do. I ate more fettucini and drank less water than I have in my entire life. And while I eventually puked my guts out, I NEVER puked my heart out."

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Wermwood
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Re: Wermwoods "no more excuses" training journal

#5 Postby Wermwood » Fri May 20, 2011 7:54 pm

5/20 cardio

Easy day: Only 3 miles at moderate pace. Still recovering from some nasty shin splints. Should be back up to 100% here soon, though.

Estimated totals (maintenance): Approx. 2900 cal, 400 carb, 200 pro, 77 fat. Trying to do this kind of calorie rotation: http://veganbodybuilding.com/?page=arti ... riecycling

Logic seems solid to me.
"Finishing that 5k was the hardest thing I have ever had to do. I ate more fettucini and drank less water than I have in my entire life. And while I eventually puked my guts out, I NEVER puked my heart out."

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Wermwood
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Re: Wermwoods "no more excuses" training journal

#6 Postby Wermwood » Sun May 22, 2011 8:59 pm

5/22 Full body (switch up! Experimenting with sometime I read on here that Derek wrote up on.)

Lot's of experimentation today, trying to figure out which weights worked for which sets and shit. Trying steady weight at 5x4

-Squats: 140x5, 150x5x2, 160x5
-Upright row: 120x4x5
-Dumb bell shrugs: 70x5, 75x5x2, 80x5
-Dumb bell press: 120x5, 65x5x3

Workout felt VERY short and not as exhilarating as I had hoped. Trying it at 5x5 next time and more intense

Estimated totals: 6300 cal, 735 carbs, 245 f, 318 pro

Those numbers scare me. Hope this all works out and I don't just get fat as hell instead of building muscle.
"Finishing that 5k was the hardest thing I have ever had to do. I ate more fettucini and drank less water than I have in my entire life. And while I eventually puked my guts out, I NEVER puked my heart out."

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Wermwood
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Re: Wermwoods "no more excuses" training journal

#7 Postby Wermwood » Tue May 24, 2011 5:29 pm

5/23 Bi's, Tri's, abs, and calves (still experimenting with weight)

-1 arm curls: 50x5x2, 55x5x3
-Kickbacks: 25x5, 30x5, 35x5x2
-Weighted leg lifts: -x5, 10x10x4
-Calve squat things: 110x5, 140x5, 160x5x3
-Barbell curls: 55x5, 60x5, 70x5x3
-No-attachment pulldowns: 6x5x5
-Side crunches: 50x10x5

Estimated totals: Lost my list. Similar to above
"Finishing that 5k was the hardest thing I have ever had to do. I ate more fettucini and drank less water than I have in my entire life. And while I eventually puked my guts out, I NEVER puked my heart out."

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Wermwood
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Re: Wermwoods "no more excuses" training journal

#8 Postby Wermwood » Tue May 24, 2011 5:31 pm

5/24 "Off day"

-Approx 30 minutes of pretty intense cardio

Totals down to maintenance levels
"Finishing that 5k was the hardest thing I have ever had to do. I ate more fettucini and drank less water than I have in my entire life. And while I eventually puked my guts out, I NEVER puked my heart out."

User avatar
Wermwood
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Age: 30
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Re: Wermwoods "no more excuses" training journal

#9 Postby Wermwood » Fri May 27, 2011 3:32 pm

5/25
Still jumping around with exercises and weight. Still fine tuning the whole process but I think I'm starting to find a groove. I'm ALREADY plowing through some weight that I've been struggling with; especially on the clean and press. Actually, the more I think about it, I feel comfortable going up on everything I did. Felt great leaving gym! Also, newest member of the 200 club. About 7 pounds on and it's showing.

-Clean and press: 125x5x5
-Deadlift: 295x5x2 (too much, had to go down), 275x5, 225x5x2
-Bent over row: 165x5x5
-Dumbbell bench press: 65x5x5

5/26

-Dips: 25x5x5 (plateaued still! getting frustrated!)
-Barbell curls: 105x5x5
-Calve raises: 175x5x5
-Weighted leg lifts: 15x10x5
-Kickbakcs: 35x5x5
-1 arm curls: 55x5x5
-Weighted side crunches: 55x10x3, 50x10
"Finishing that 5k was the hardest thing I have ever had to do. I ate more fettucini and drank less water than I have in my entire life. And while I eventually puked my guts out, I NEVER puked my heart out."


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