4X4's Training Log

Create and maintain your own personal online journal. Log your meals and/or workouts, and monitor your progress. Hold yourself accountable and receive support, suggestions, and be open to feedback.

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4X4

4X4's Training Log

#1 Postby 4X4 » Sun May 10, 2009 7:48 pm

Sunday 5/10
Squat/Deadlift
Maintenance

Full Squat
220lbs 5 reps pause at bottom

Deadlift
276lbs 5 reps

RDL
1x10x170lbs
1x5x220lbs pause at bottom

Good Mornings
2x10x120lbs
1x10x130lbs
Last edited by 4X4 on Mon May 11, 2009 6:09 am, edited 1 time in total.

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MaryStella
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Re: 4X4's Training Log

#2 Postby MaryStella » Sun May 10, 2009 7:56 pm

STARTING A TRAINING LOG... NICE... WHAT IS MAINTENCE?

4X4

Re: 4X4's Training Log

#3 Postby 4X4 » Sun May 10, 2009 9:35 pm

MaryStella wrote:STARTING A TRAINING LOG... NICE... WHAT IS MAINTENCE?
Maintenance day means I will do enough work so I don't loss my squat or DL strength.

I'm not concerned about increasing my squat or DL strength right now. I want to concentrate on increasing my upperbody strength because it's weak compared to my lowerbody strength.

Does that make sense?

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lobsteriffic
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Re: 4X4's Training Log

#4 Postby lobsteriffic » Sun May 10, 2009 10:18 pm

Hey congrats on starting up a training log! :)

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MaryStella
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Re: 4X4's Training Log

#5 Postby MaryStella » Sun May 10, 2009 10:35 pm

sure i just wasn't sure because you posted weight for everything but.

4X4

Re: 4X4's Training Log

#6 Postby 4X4 » Tue May 12, 2009 5:45 am

Monday 5/11

Push Jerk:
DB 56's 5 reps

Btn Lat Pulls:
3x10x160lbs

Forearms
Hammer Curls:
3x6x20's

Knuckle Push-ups:
2 sets to failure

Cardio:
Jump Squats
4 rounds 1 minute rest

4X4

Re: 4X4's Training Log

#7 Postby 4X4 » Tue May 12, 2009 6:49 am

4X4 wrote:
MaryStella wrote:STARTING A TRAINING LOG... NICE... WHAT IS MAINTENCE?
Maintenance day means I will do enough work so I don't loss my squat or DL strength.

I'm not concerned about increasing my squat or DL strength right now. I want to concentrate on increasing my upperbody strength because it's weak compared to my lowerbody strength.

Does that make sense?
Mary, one other thing. I want to do more cardio. I used to lift weights three days a week M/W/F squat on Mon. DL on Fri. However squatting and deadlifting on two different days of the week leaves my legs fried and to tired to do much cardio.

4X4

Re: 4X4's Training Log

#8 Postby 4X4 » Thu May 14, 2009 10:54 am

Wednesday 5/14

DB Incline Bench Press:
56's 7-8 reps (I forget how many)
(I was supposed to only do 5 reps but I had more in me)

BB Rows:
3x6

Cardio:
Jump Squats
4 rounds 1 minute rest

My legs are sore as sheet

4X4

Re: 4X4's Training Log

#9 Postby 4X4 » Fri May 15, 2009 1:41 pm

5/12
Calories: 2115
Fat: 72g
Carbs: 236g
Protein: 107g

5/13
Calories: 2405
Fat: 64g
Carbs: 284g
Protein: 133g

5/14
Calories: 1935
Fat: 53g
Carbs: 232g
Protein: 104g

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Octopussoir
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Re: 4X4's Training Log

#10 Postby Octopussoir » Sat May 16, 2009 1:33 pm

Tip of the day: Eat something high in carbs right before a heavy workout to keep/increase strength!
robert cheeke wrote:life's too short to not get SWOL!

4X4

Re: 4X4's Training Log

#11 Postby 4X4 » Sat May 16, 2009 1:57 pm

Octopussoir wrote:Tip of the day: Eat something high in carbs right before a heavy workout to keep/increase strength!
Thanks for the tip.
Last edited by 4X4 on Sat May 16, 2009 2:36 pm, edited 1 time in total.

4X4

Re: 4X4's Training Log

#12 Postby 4X4 » Sat May 16, 2009 2:32 pm

Friday 5/15

Strict DB Shoulder Press
46's 5 reps

Btn Lat Pull:
2x15x160lbs

Hammer Curl:
2x8x20's

Push-ups:
2 sets

Cardio:
No cardio. I was in a hurry.

Calories: 1950
Fat: 53g
Net carbs: 243g
Protein: 104g

Notes:
1. I used the same weight for hammer curls and lat pulls this session as Monday because I used to light of a weight on Monday. Usually if I do the same exercise two different sessions a week I go lighter the second session. Again the hammer curls are for my forearms NOT big gunz which I could care less about, even though chicks dig gunz.

2. I've found that I make progress on upperbody pushing exercises if I do my 5 rep max and increase the weight the next week. I haven't found that to be effective for SQ & DL strength gains. I was going to do a 3x5 of push jerks on Friday, but I was in a hurry.

3. DELETE
Last edited by 4X4 on Mon May 25, 2009 12:47 pm, edited 1 time in total.

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MaryStella
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Re: 4X4's Training Log

#13 Postby MaryStella » Sat May 16, 2009 8:15 pm

Does that make sense?[/quote]Mary, one other thing. I want to do more cardio. I used to lift weights three days a week M/W/F squat on Mon. DL on Fri. However squatting and deadlifting on two different days of the week leaves my legs fried and to tired to do much cardio.[/quote]


What about adding DL or squatting into your cardio routine. Check out some of my crossfit workouts. It is cardio lifting. Just a suggestion. Log looking good.

4X4

Re: 4X4's Training Log

#14 Postby 4X4 » Sat May 16, 2009 9:47 pm

Saturday 5/16
Rest

Calories: 2400
Fat: 49g
Net carbs: 331g
Protein: 123g

I consumed extra calories today because I made a big pot of black beans. I love the taste of warm black beans right out of the pot. :D

black beans 4 cups cooked
red quinoa 1 cup cooked
soy milk 16 oz.
peanuts 4 tbsp.
banana 1
orange 1
collard greens 3-4 cups cooked ???
flax oil 1 tbsp

4X4

Re: 4X4's Training Log

#15 Postby 4X4 » Sun May 17, 2009 2:26 pm

MaryStella wrote:What about adding DL or squatting into your cardio routine. Check out some of my crossfit workouts. It is cardio lifting. Just a suggestion. Log looking good.
Mary, I found this website: http://www.crossfitendurance.com/

Here are a few samples:
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
40:20x5
40 seconds on, 20 seconds off for 5 rounds.

Choose ONE of the Following Sports:
Swim, Bike, Run, C2
45 sec on, 45 sec off, 1:30 on, 1:30 off, 3 min on, 3 min off, 6 min on, 6 min off, 3min on, 3 min off, 1:30 on, 1:30 off, 45 sec on

Choose ONE of the Following Sports:
Swim, Bike Run, C2
1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.


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