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Valente Training Log


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Week 5

 

Workout #15

Fri March 23, 2012

Weight: ?

 

5 minutes Warm-up on the elliptical

 

Squat [email protected]

 

Bench Press [email protected]

 

Barbell Row [email protected]

 

Cardio: None.

 

Ab Work: Goal Actual

Hands Back Tucks 30secs 30secs

Marching Planks 60secs 30sec, rest 10, 20sec

Side Plank Lifts (L&R) 30sec(ea) 30sec one side, rest 10, 20sec other

Seated Ab Circles (L&R) 30sec(ea) 30sec one side, rest 10, 10sec other, rest 10

90/90 Crunch 30sec 30sec (I hate crunches tho, and don't get much from them)

Russian "V" Tuck Twists 30sec 30sec (with feet on ground instead of 6in)

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Week 5

 

Run #3

Sun March 25, 2012

Weight: ?

 

Time: 30 mins

Pace: 15:18/mi

Distance: 2 mi

Calories: 232

 

Week 6

 

Workout #16

Mon March 26, 2012

Weight: ?

 

5 minutes Warm-up on the elliptical

 

Squat [email protected]

 

Overhead Press [email protected]

 

Deadlift [email protected]165lb

 

Ab Work: Goal Actual

Hands Back Tucks 30secs 30secs

Marching Planks 60secs 30sec, rest 10, 20sec (just did regular plank)

Side Plank Lifts (L&R) 30sec(ea) 30sec

Seated Ab Circles (L&R) 30sec(ea) 30sec one side, rest 15, 25sec other

90/90 Crunch 30sec 30sec

Russian "V" Tuck Twists 30sec 30sec (with feet on ground instead of 6in)

 

Cardio: None.

 

 

 

Week 6

 

Run #4

Tues March 27, 2012

Weight: ?

 

Time: 30 mins

Pace: 11:43/mi

Distance: 2.59 mi

Calories: 402

Edited by Valente
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Week 6

 

Workout #17

Weds March 28, 2012

Weight: ?

 

5 minutes Warm-up on the elliptical

 

Squat [email protected]

 

Bench Press [email protected]

 

Barbell Row [email protected]

 

Cardio: None.

 

Ab Work: Goal Actual

Hands Back Tucks 30secs 30secs

Marching Planks 60secs 30sec, rest 10, 20sec

Side Plank Lifts (L&R) 30sec(ea) 30sec one side, rest 10, 20sec other

Seated Ab Circles (L&R) 30sec(ea) 30sec one side, rest 10, 20sec

90/90 Crunch 30sec 30sec

Russian "V" Tuck Twists 30sec 30sec (with feet on ground instead of 6in)

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Week 6

 

Workout #18

Sat March 31, 2012

Weight: ?

 

5 minutes Warm-up on the elliptical

 

Squat [email protected]

 

Overhead Press [email protected]

 

Deadlift [email protected]

 

Cardio: Practiced some kicks and other movements.

 

 

Week 6

 

Run #5

Sun April 1, 2012

Weight: ?

 

Time: 30 mins

 

I'm assuming the pace, time, and distance were slightly better than run #4, because I ran the same distance this time with about 4 minutes to spare. Unfortunately, the usb antennae in my nano popped out about a mile into the run, so it didn't track the distance properly. Can't wait to see how I do on Tues!

 

 

Week 7

 

Workout #19

Mon April 2, 2012

Weight: ?

 

5 minutes Warm-up on the elliptical

 

Squat [email protected]

 

Bench Press [email protected]

 

Barbell Row [email protected]

 

Cardio: None. Cut this workout short cause it was just getting way too long.

 

Weights getting heavier, so I'm taking more rest in between sets, so the workouts are getting a bit longer. trying to keep them at about 45 mins tops. Barbell row I'm still trying to figure out, haven't quite gotten the technique correct yet.

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Run #6

Tues April 3, 2012

Weight: ?

 

Time: 30 mins

Pace: ?

Distance: about 2.3 mi

Calories: ?

 

 

Week 7

 

Workout #20

Weds April 4, 2012

Weight: ?

 

5 minutes Warm-up on the elliptical

 

Squat [email protected]

 

Overhead Press [email protected]

 

Deadlift [email protected]

 

A few thoughts:

- I learned this workout that I can't go to the gym late at night anymore. Just too exhausted. I yawned my way through the squats.

- My technique is good on the OHP and deads, but getting sloppy on the squats. I think my back is straight and my core engaged, but my weight is too far forward. I seem to be lifting on the front of my feet instead of the heel and blade. Makes my feet/toes sore the next day. Gotta clean that up.

- Been really slacking on my meals. I've stopped eating frequent and shorter meals, instead eating fewer heavier meals, which is causing me to crash later in the day. My sleeping patterns are getting much better however. Getting a solid 7 or 8 hours straight lately. I'll be refocusing quite a bit on diet in the next few weeks. I have some vacation coming up which will be a great opportunity to clean up both diet and sleeping patterns.

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Week 7

 

Workout #21

Sat April 7, 2012

Weight: ?

 

5 minutes Warm-up on the elliptical

 

Squat [email protected]

 

Bench Press [email protected]

 

Barbell Row [email protected]

 

Form on the squats improved today. Just had to push my knees out, and I was able to get the weight to my heels and off my toes on most sets.

 

Sad to say, bench is getting tough. This was the first time the last few reps of the last set had to really be pushed out.

 

I think I'm going to deload the barbell row and get some kind of form. Well, it's not that my form is incorrect, but I just can't figure this thing out. Is it supposed to work the back? I hear people say lift your elbows, don't make it a bicep exercise etc. It just seems hard to really get the back into this exercise.

 

Run #7

Sat April 7, 2012

Weight: ?

 

Time: 30 mins

Pace: 12:51/mi

Distance: 2.34 mi

Calories: 369

 

It was such great weather today I decided to run right after my lift. I used my iPhone this time to track the run and it seems to work better than my nano these days, so I'll stick with it for while. The pace got thrown off a bit because I slowed down once I passed my third lap and circled back slowly, but then realized I had 3 minutes to go, and turned back around and kept going. My pace before the slowdown was about 11min/mi. Getting a bit better. Calibrated the nike+ app with today's run so it should be more accurate going forward. Although I'm just noticing that even though I calibrated it as a run, it's showing that only the walk is calibrated. I guess nike is trying to tell me I'm moving too slow. LOL.

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Week 8

 

Workout #22

Mon April 9, 2012

Weight: ?

 

5 minutes Warm-up on the elliptical

 

Squat [email protected]

 

Overhead Press [email protected]

 

Deadlift [email protected]

 

 

 

Run #8

Tues April 10, 2012

Weight: ?

 

Time: 30:13 mins

Pace: 11:37/mi

Distance: 2.59 mi

Calories: 410

 

This was my best run yet.

 

 

 

Workout #23

Fri April 13, 2012 (this was actually 1am Thurs night)

Weight: ?

 

5 minutes Warm-up on the elliptical

 

Squat [email protected]

 

Bench Press [email protected]

 

Barbell Row [email protected] [email protected] [email protected] [email protected] [email protected]

 

First failed set since I started Stronglifts. I tried the second Barbell Row set under hand, and missed a rep. Just experimenting to try to get a better feel for the lift. I'm actually considering dropping to about 105 and just getting my technique down.

 

 

 

Run #9

Fri April 13, 2012

Weight: ?

 

Time: 30:06 mins

Pace: 11:50/mi

Distance: 2.54 mi

Calories: 401

 

 

 

Workout #24

Sat April 14, 2012

Weight: 201lb

 

5 minutes Warm-up on the elliptical

 

Squat [email protected]

 

Overhead Press [email protected]

 

Deadlift[email protected]

 

My first 200lb lift came today on the deadlift. Pretty excited about that. And it was actually kinda easy.

 

 

 

Run #10

Sat April 14, 2012

Weight: 201

 

Time: 30:04 mins

Pace: 11:50/mi

Distance: 2.53 mi

Calories: 400

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  • 3 weeks later...

Things still going well for you and your training? Good to see you are still posting. A lot of us, myself included were just motivated for the first couple of months by the prize packages. When I got mine though I was even more motivated because I had some new supplements to try along with my workouts.

Question, it looks like you do a 5 min warm up on the elliptical. I have been warming up on the tread mill with sprints for 4 mins and then rotating lifting and sprints throughout my workout. I am still in the experimental phase of this routine. Do you feel the 5 min warm up run is beneficial? I don't like the elliptical because I don't feel I get my full leg stride and it feels unnatural, but I guess its no impact so its better. Now I'm just rambling. Hope everything is going well for you.

 

-Dylan

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  • 3 months later...

Restarting this journal after too long. Brief summary: Since last posting in May, I've hit my first weight goal (<=185lb), and my max lifts break down as follows:

 

Squat [email protected]

Deadlift [email protected]

Bench Press [email protected]

Overhead Press [email protected]

Barbell Row [email protected]

 

Slacked off a bit in June-July, so I'm building back up to those numbers. I can still hit them, but not without quite a bit of soreness later. My last two workouts earlier this week have me about here:

 

Squat [email protected]

Deadlift [email protected]

Bench [email protected]

Overhead Press [email protected]

Cable Row [email protected],50,60lb (switch off from barbell row for a while)

 

Running [email protected]:48/mi (30mins)

 

Even though I slacked a bit mostly due to mental fatigue and a life transition, I think I'm in a great position. I'm finally down to a comfortable weight: 185lb down from 225lb in Jan. Waistline between 34-36in down from 40.

 

Now it's time for some new goals!

 

First goal is to get back to my mid-June numbers on lifts. I think it'll be about 3 more weeks. Secondly, I'm really focusing on nutrition this time around, and will start logging it. Not sure I'll put a detailed nutrition log here, but at least the calorie breakdown.

 

2012 4th qtr Goals:

- Increase upper body strength. I want to get my bench to 185lb (current weight).

- Build my core (abs & back) strength AND endurance. I'm envisioning some high volume body weight stuff.

- Squat and Deadlift > 300lb.

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  • 2 years later...

Since the last post the following has happened...

 

May 2012 - I started a new job.

 

May 2013 - my first child was born.

 

Oct 2013 - I ran my first 5k. (did ok, but found out later I hurt my left foot)

 

May 2014 - We bought our first home.

 

I hit the gym sporadically throughout 2013 and 2014. but fell off completely after buying the house.

 

Dec 2014 - got a not so great report card from the doctor.

 

Since working down to 185 in 2012, I gained back about 15lbs. So I'm hovering at about 198.

 

Started getting serious again last month...

 

My immediate goal is the same as the post above. Get back to those numbers.

 

Diet seems harder to control this time around. But i'm determined. Got a new gym membership closer to my new home.

Gonna miss my old gym, but this one is much better.

 

Thanks to everyone who checked in and encouraged me over the years.

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  • 2 weeks later...

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