Sage's Training Journal

[ragekill15]

It was an interesting 30 days for me full of changes.

From my lightest weigh in at the beginning of the month to my heaviest near the end I gained 10lbs!

A lot of this is probably water weight as I seem to be averaging around 171lbs now and was around 168lbs then. Still making progress.

I also increased my 1RM on bench from 200lbs to 210lbs, and deadlift from 280lbs to 300lbs.

It was helpful being able to see what other people were doing on the site and I will definitely be sticking around.

I have had a setback in my training in the form of a pulled muscle in my back around my right shoulder blade. I'm trying to give this time to heal. The injury only seems to get aggravated when I do dips, so I will just hold off for now. Besides that everything is fine and I plan on pushing forward and getting it done.

Thank you for all of your support Robert!

[robert]

Hi Sage!

How is the pulled muscle doing? Recovering fast?

Keep us updated on how you're doing!

All the best. Hope everything is going great!

-Robert

[ragekill15]

Sorry, have not been on here for a bit. I took a week off because of the pulled muscle, and it feels fine now. I worked out last week but did not keep a log. I'm going to get back in the habit of logging everything again now.

Today's Workout:

Warm Up Cardio: 10 Minutes Treadmill

Clean & Jerk: 120 x5, 120x5, 120x5
Dips: 0x20, 25x12, 25x9, 0x10, 0x8
Pull Ups: 0x15, 0x8, 0x6
Triceps Cable Pushdown: 60x12, 60x13, 80x8
EZ-Bar Curls: 60x12, 60x12, 60x10
Skullcrushers: 60x12, 60x10
Decline Crunches: 0x25, 45x15
Leg Raises 0x25

Weighed in at 172.3 today

[robert]

Glad to know you're healing up and nice to have you back!

You have a $300+ value package being mailed to you within a couple of days. Big project out here but we're getting it done. You've got some great prizes, at least 6 full size containers of various products and many samples on the way shortly!

[robert]

PS, your main prize package has been sent and your bonus Vega for winning one of our random contests will ship within 3 days.

Enjoy your prizes!

All the best!

-Robert

[ragekill15]

That's a lot of great stuff! Thank you Robert, vbb.com and all the companies that donated product!

[robert]

Your Vega Sport Protein is on the way too. Shipped it this morning.

Glad you're happy with the prizes.

Thanks again for being part of the challenge!

Drop by the forum anytime. Would love get updated on what you're up to.

All the best!

-Robert

[ragekill15]

Today's Training:

Weight: 168 lbs

Cardio:
Assorted running drills + 2 mile jog for a total of 30 minutes excercise

Strength Training: Back and Biceps

Assorted cardio excercises performed during rest time between sets and excercises. 1 minute rest times.

Pullups: 5, 8, 5, 5, 8
Dumbbell Rows: 70 x 8, 70 x 8, 70 x 8
Lat Pulldowns: 140 x 8, 140 x 8, 140 x 8, 140 x 10
Dumbbell Shrugs: 70 x 8, 70 x 8, 70 x 8, 70 x 12
Dumbbell Curls: 35 x 8, 35 x 8, 35 x 8
Cable Curls: 70 x 8, 70 x 8, 60 x 10
Preacher Curl Machine: 70 x 8, 70 x 10, 70 x 10

Notes: This is my first time fully implementing cardio acceleration techniques during my strength sessions, and the effect was a whole lot of sweat! The trick seems to be in utilizing the right excercises so that I can maintain an elevated heart rate without getting completely gassed and losing strength. So far, jump roping, bench step ups and jumping lunges are in, and high knee jumps are out!

[ragekill15]

AM Lift: Chest + Back

Superset
Dumbbell Incline Press : 35 x 30, 45 x 20, 55 x 10, 65 x 5, 70 x 5
Bent Over Dumbbell Rows : 35 x 30, 45 x 20, 55 x 10, 65 x 5, 70 x 5
Superset
Dumbbell Bench Press : 75 x 5, 75 x 5, 65 x 10, 55 x 20, 45 x 30
Dumbbell Rows : 75 x 5, 75 x 5, 65 x 10, 55 x 20, 45 x 30

Notes: This is a favorite workout of mine from Kris Gethin's DTP program. I completed this workout in 27 minutes, and got a great pump. For more info on DTP, see here http://www.bodybuilding.com/fun/kris-gethin-dtp-training.html.

[ragekill15]

PM Cardio: 30 minutes
15 Minutes Jogging
10 Minutes Running Drills
5 Minutes Sprinting

PM Lift: Chest + Triceps + Abs

Incline Dumbbell Flyes: 35 x 20, 35 x 16, 35 x 20
Dumbbell Bench Press: 50 x 20, 55 x 20, 55 x 17
Cable Crossover: 40 x 20, 40 x 20, 40 x 20
Triceps Pressdown: 120 x 20, 120 x 20, 100 x 20
Dumbbell Overhead: Extension 40 x 20, 40 x 18, 40 x 20
Cable Overhead Extension: (Rope Attachment) 50 x 20, 50 x 20, 50 x 20
Abdominal destruction circuit: 10 minutes

Notes: Cardio excercises were performed for 1 minute between all sets and excercises.

[ragekill15]

01/10/14

Cardio:
Mile jog

Lift: Shoulders + Legs

Dumbbell Lateral Raises: 15 x 20, 20 x 16, 15 x 20
Dumbbell Front Raises: 20 x 20, 20 x20, 20x20

One Leg Leg Press: 150 x 20, 150 x 20, 150 x 20, 150 x 20
Leg Extensions: 100 x 20, 100 x 20, 100 x 20, 100 x20
Superset
Leg Curls: 100 x 20, 100 x 20, 100 x 20, 100 x 20
Calf Press on Leg Press Machine: 200 x 20, 200 x 20, 200 x 20, 200 x 20

Notes: Rest times kept under 1 minute, and cardio exercises performed during this time. I was going to do rear delt raises as well, but shoulders were pretty burnt. I was tired going into the workout, but actually felt better afterwards.

[ragekill15]

Arms Blaster 01/11/14

Cable Biceps Curl : 70 x 40, 80 x 30, 90 x 20, 110 x10, 130 x 10
Superset
Cable Triceps Extension : 70 x 40, 80 x 30, 90 x 20, 110 x10, 130 x 10
Dumbbell Biceps Curl: 40 x 10, 40 x 10, 30 x 20
Superset
Dumbbell Triceps Overhead Extension : 70 x 10, 75 x10, 60 x 20
Preacher Curl Machine : 50 x 30, 40 x 40
Superset
Triceps Extension Machine : 50 x30, 40 x 40
Hanging Leg Raises: 21, 23
Cable Crunches : 170 x 20, 170 x 22, 170 x 20

Notes: This was a short and sweet workout that gave me a great pump. I wish I had a good picture of the vein action I had going on...

no.jpg (50.64 KiB) Viewed 9804 times

[ragekill15]

01/13/14

Legs + Abs

Leg Press: 200 x 50, 300 x40, 350 x 30, 400 x 20, 450 x 10, 400 x 10, 350 x 20, 300 x 30, 250 x 40, 200 x 50
Superset
Calf Press: 200 x 40, 300 x30, 350 x 20, 400 x 10, 450 x 10, 400 x 10, 350 x 10, 300 x 20, 250 x 30, 200 x 40
Cable Crunch: 170 x 36, 170 x 32, 170 x 27, 170 x 23, 170 x 17

Notes: I bumped up the weight from last week, and it nearly killed me. Once I reached the top of the pyramid, it was a struggle all the way down. I was almost sick after this workout.

[ragekill15]

01/14/14

Strength Circuit

Dumbbell Deadlift: 75 x 10
Goblet Squat: 75 x 10
Dumbbell Deadlift: 75 x 10

1 Jump Roping

x 5

+

2 Mile Run

[ragekill15]

01/15/14

AM: DTP Chest + Back

Dumbbell Incline Press: 50 x 30, 60 x 20, 70 x 10, 75 x 5, 75 x 5
Superset
Dumbbell Row: 50 x 30, 60 x 20, 70 x 10, 75 x 5, 75 x 5
Dumbbell Bench Press: 75 x 7, 75 x 7, 70 x 10, 60 x 18, 50 x 30
Superset
Dumbbell Row: 75 x 5, 75 x 7, 70 x 12, 60 x 20, 50 x 30

PM: Legs

Dumbbell Deadlift: 75 x 15, 75 x 18, 75 x 20, 75 x 16
Dumbbell Lunge: 25 x 10, 35 x 10, 45 x 8
One Leg Squat: 10, 10, 10
One Leg Leg Press: 150 x 10, 150 x 10, 150 x 10
Leg Press: 200 x 20, 200 x 20, 200 x 20

1 Mile Run
40 M Sprints x 4
100 M Sprints x 4
1 Mile Run