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 Post subject: Wermwoods "no more excuses" training journal
PostPosted: Sun May 15, 2011 6:28 pm 
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Joined: Fri Nov 05, 2010 6:04 pm
Posts: 23
Location: Minneapolis
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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 Post subject: Re: Wermwoods "no more excuses" training journal
PostPosted: Mon May 16, 2011 7:51 pm 
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Joined: Fri Nov 05, 2010 6:04 pm
Posts: 23
Location: Minneapolis
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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 Post subject: Re: Wermwoods "no more excuses" training journal
PostPosted: Wed May 18, 2011 6:43 pm 
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Joined: Fri Nov 05, 2010 6:04 pm
Posts: 23
Location: Minneapolis
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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 Post subject: Re: Wermwoods "no more excuses" training journal
PostPosted: Fri May 20, 2011 7:46 pm 
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Joined: Fri Nov 05, 2010 6:04 pm
Posts: 23
Location: Minneapolis
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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 Post subject: Re: Wermwoods "no more excuses" training journal
PostPosted: Fri May 20, 2011 7:54 pm 
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Rabbit
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Joined: Fri Nov 05, 2010 6:04 pm
Posts: 23
Location: Minneapolis
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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 Post subject: Re: Wermwoods "no more excuses" training journal
PostPosted: Sun May 22, 2011 8:59 pm 
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Joined: Fri Nov 05, 2010 6:04 pm
Posts: 23
Location: Minneapolis
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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 Post subject: Re: Wermwoods "no more excuses" training journal
PostPosted: Tue May 24, 2011 5:29 pm 
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Rabbit
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Joined: Fri Nov 05, 2010 6:04 pm
Posts: 23
Location: Minneapolis
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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 Post subject: Re: Wermwoods "no more excuses" training journal
PostPosted: Tue May 24, 2011 5:31 pm 
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Rabbit
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Joined: Fri Nov 05, 2010 6:04 pm
Posts: 23
Location: Minneapolis
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."


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 Post subject: Re: Wermwoods "no more excuses" training journal
PostPosted: Fri May 27, 2011 3:32 pm 
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Rabbit
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Joined: Fri Nov 05, 2010 6:04 pm
Posts: 23
Location: Minneapolis
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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 Profile  
 
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