4X4's Training Log
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4X4's Training Log
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
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.
- MaryStella
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Re: 4X4's Training Log
STARTING A TRAINING LOG... NICE... WHAT IS MAINTENCE?
Re: 4X4's Training Log
Maintenance day means I will do enough work so I don't loss my squat or DL strength.MaryStella wrote:STARTING A TRAINING LOG... NICE... WHAT IS MAINTENCE?
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?
- lobsteriffic
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- MaryStella
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Re: 4X4's Training Log
sure i just wasn't sure because you posted weight for everything but.
Re: 4X4's Training Log
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
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
Re: 4X4's Training Log
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 wrote:Maintenance day means I will do enough work so I don't loss my squat or DL strength.MaryStella wrote:STARTING A TRAINING LOG... NICE... WHAT IS MAINTENCE?
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?
Re: 4X4's Training Log
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
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
Re: 4X4's Training Log
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
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
- Octopussoir
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Re: 4X4's Training Log
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!
Re: 4X4's Training Log
Thanks for the tip.Octopussoir wrote:Tip of the day: Eat something high in carbs right before a heavy workout to keep/increase strength!
Last edited by 4X4 on Sat May 16, 2009 2:36 pm, edited 1 time in total.
Re: 4X4's Training Log
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
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.
- MaryStella
- Stegosaurus
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- Joined: Sun Dec 14, 2008 11:58 pm
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Re: 4X4's Training Log
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.
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.
Re: 4X4's Training Log
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.
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
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.

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
Re: 4X4's Training Log
Mary, I found this website: http://www.crossfitendurance.com/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.
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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