MVP's Training Log

Ew I can't wait to get back to bulking and strength training. I hate this feeling hungry all the time and doing cardio when you're on the verge of feeling like puking and constantly being grouchy and getting dizzy during workouts and still barely losing any weight.

I haven't consistently started HIIT, but I definitely will here pretty soon. I plan on getting real strict with the program next week, haven't been strict this week due to being busy with outside work  like putting a fence up and a pool. But here as of lately, I plan to kick cuttings @$$ with the proper fundamentals- a calorie deficit and HIIT.

Unfortunately, due to I can feel like I'm stalling on my OH Press I won't be doing push and pull set ups for a while, I'm just going to do a 3X full body routine and cardio every single day. The routine is just a squatting three times per week routine with varying rep ranges usually 2 X 10, 5 X 5 or 3 X 3.

I'm just going to eat a protein shake upon wakening, then lift weights about 30 minutes later (giving myself time to wake up and digest the foods) and then immediately following doing HIIT for about 10-15 minutes. Afterwords I'll eat a $#it load of chicken as an appetite suppressant an carrots and lettuce, low calorie foods but something to keep me eating.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Is that Dorian Yates on your avatar?

''If one is after quick results one never learns an art.''

Erich Fromm

Milos Sarcev.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Squat:
135X10

Flat Bench:
175X10
175X8

Pullup:
BWX10

Triceps Extensions:
25X10
25X8

Additional Comments:- Don't know what's wrong I keep getting huge pumps during my workouts and it limits my flexibility and I can't perform the desired range of motion, I had to cut squats short due to tightness in my hamstrings (again) and flat benches my anterior delts got pumped real bad, during pullups it was my biceps. I guess it's just where I've took some time off, hopefully it'll all go away soon. Tried HIIT afterwords and couldn't do it. Just too drained from the weights, looks like I'll have to do HIIT later in the afternoon.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

HIIT for 7 minutes.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Week 1 | Day 3

Squat:
145lbsX5
145lbsX5
145lbsX5
145lbsX5
145lbsX5

Incline Bench:
155lbsX5
155lbsX5
155lbsX5
155lbsX5
155lbsX5

Lat Pulldown:
135lbsX10
135lbsX10

Barbell Row:
145lbsX10
145lbsX10

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Week 1 | Day 5

Squat:
185lbsX3
185lbsX3
185lbsX3

Incline Bench:
155lbsX5
155lbsX5
155lbsX5
155lbsX5
155lbsX5

Pullup:
BWX10
BWX10

BB Row:
145lbsX10
145lbsX10

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Did a lot of swimming today. I'm assuming it's good aerobic exercise although it involves a lot of pushing and pulling against the resistance of the water and a good measurement of energy was expanded today.

Tomorrow going to do the same thing, swimming on workout days and running on off days, good cardio in both forms. Plus enjoying the benefits of a sun tan in the meantime.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Squats:
135lbsX5
135lbsX5
135lbsX5
135lbsX5
135lbsX5

Incline Bench:
135lbsX5
155lbsX5
155lbsX5
145lbsX5
145lbsX5

Heavy Row:
135lbsX10
135lbsX10
135lbsX10

Pronated grip Light Pulldown:
90lbsX10

Supinated grip light pulldown:
90lbsX12

Dips:
3X5

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

MVP

 swimming on workout days and running on off days

Are you doing the swimming before of after resistance training?  I was wondering last week if swimming a few hours before the gym should have any effect on the weights.

I wouldn't recommend it pre-workout, but post-workout is fine. I swim post-workout. If you do swim before hand, make sure you get in at least one or two good meals before weights, swimming will use up your glycogen storage and you'll be left with little for your workout.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

yeah that's what i was thinking.  i can't swim afterward, and i'd have time for only a snack and pwo shake before the weights, so the workout would probably suffer.  which is a shame, 'cause i could really use a tan too.

What do you mean by swimming? Do you mean just walking around a pool or swimming as in quickly, not letting your feet touch the bottom --- like a swimming practice?

I don't imagine walking around in a pool would do much damage, although you'd still perform optimally without doing it. As long as you give your body something to convert to glucose before hand like oatmeal or something you should be fine.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

swimming laps hard is what i had been doing when i had the chance.  basically like hiit.  but my workout schedule has changed, so now the swimming would be too close for comfort to my resistance training.  

Oh yeah, a HIIT version of swimming pre-workout will definitely deplete your glycogen levels and cause your workout to fault. Try to get in the weights before.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

I wish I could, but I work like 11 hours that day.  I can do the swimming at the nearby pool during a break at work, but I can't get to the weights since I'm a 20min ferry ride and then a 25min drive away from the gym.  Not that you needed to know that!  But yeah, I'm gonna have to rearrange everything..

Aerobic Exercise:- 10 minutes of a jog, run, walk mix. Tried to keep the intensity low to increase the duration. I read in the ACE book low intensity is better for people just starting out because high intensity will use more of the anaerobic system. Definitely want to specifically increase my aerobic metabolism.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Down to 184lbs. Haven't been extremely strict with the cut, the ACE exam is next month and I've been studying hard for it.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Squat:
145lbsX5
145lbsX5
145lbsX5
145lbsX5
145lbsX5

Flat Bench:
185lbsX5
185lbsX5
185lbsX5
185lbsX5
185lbsX5

Press:
135lbsX5
135lbsX5
135lbsX5
135lbsX5
135lbsX5

Light Row:
115lbsX12
115lbsX12

Pullup:
BWX10
BWX10
BWX10

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

HIIT

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Westside For Fat Bastards
a modified version of DeFrancos program.

MONDAY – Max-Effort Upper Body
TUESDAY – Dynamic-Effort Lower Body
WEDNESDAY – Off
THURSDAY – Repetition Upper Body
FRIDAY – Max-Effort Lower Body
SATURDAY – Off
SUNDAY – Off


MONDAY – Max-Effort Upper Body

A. Max-Effort Exercise (Flat Bench) – work up to a max set of 3-5 reps

B. Supplemental Exercise (Incline Bench) - perform 2 sets of max reps in the following exercise, 15-20 reps on the 1st set. Use the same weight for both sets and rest 3-4 minutes between sets

C. Horizontal pulling / Rear delt superset (Barbell Row / Face Pull) - Superset one exercise from “Group 1” with one exercise from “Group 2.” Perform 3-4 supersets of 8-12 reps of each exercise.

D. Elbow flexor exercise (Barbell Curls) - Perform 3-4 sets of 8-15 reps of one of the following exercises:



TUESDAY - Dynamic Effort Lower Body

A. Dynamic Effort (Barbell Back Squats) - Perform 5-8 sets of 1-3 reps

B. Unilateral exercise (Barbell Lunges) - Perform 3-4 sets of 8-10 reps

C. Hip Extension Exercise (Stiff-leg deadlifts) - Perform 3 sets of 8-12 reps

D. Weighted Abdominals (Weighted Sit Ups) - 5 sets of 25 reps

THURSDAY - Repetition Upper Body

A. Repetition Exercise (Flat Bench) - perform maximal amount of reps with 185lbs and try to increase the reps weekly.

B. Vertical Pulling (Pullup or Pulldown strip set) 3-4 sets of 8-12 reps

C. Medial delts - (DB OH Press) 3-4 sets of 8-12 reps

D. Arms - DB Triceps Extensions / Repetition Effort with Weighted Dips

E. Grip / Forearms - Plate Pinchers (2-3 sets of 2-3 reps) 

FRIDAY - Max-Effort Lower Body

A. MAX-EFFORT LIFT (Back Squats) - work up to a max set of 3-5 reps

B. UNILATERAL MOVEMENT (Lunges) - 3 sets of 6-12 reps

C. HAMSTRING / POSTERIOR CHAIN - 3-4 sets of 8-12 reps: Stiff-leg deadlift

D. Ground-based, high rep abdominal circuit: Sit Ups, Hanging Leg Raises, Planks

<message edited by MVP on Thursday, July 09, 2009 6:43 PM>

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Nice MVP getting on some westside, I think you'll like it, I liked it when I did it, but only did it for about 2 months. Remember to mix up your lifts.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

Joe DeFranco is my idol when it comes to training. So I decided to try one of his programs, I would like to get my 185lb rep test up to about 20 reps, my 225lb rep test to 10 reps (for bench).

The routine isn't directly associated with westside, if I'm 100% for sure, it's just the name of Joe using Louie's methods.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

It's Louie's principals for lifting, but he is modifying it to make it more for athletes..but it's still a westside template. It's a good routine to be able to put cardio/conditioning into, alot of football players use his program as well as people from other sports.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

Yeah, that's a better way of saying it - the conjugate method because it involved RE, DE, and ME. But DeFranco edited it to gear it more towards athletes trying to improve athleticism by increasing strength, power, and endurance.

That's what I'm trying to increase with my cut - strength and endurance. My first session back to bulking will be six week strength training.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

FRIDAY - Max-Effort Lower Body

A. MAX-EFFORT LIFT:
Back Squats: 5 reps @ 225lbs --- easily completed

B. UNILATERAL MOVEMENT:
Lunges: 3 sets of 12 reps @ 135lbs 

C. HAMSTRING / POSTERIOR CHAIN:
Stiff-leg deadlift: 4 X 10 @ 185lbs

D. Ground-based, high rep abdominal circuit:
Sit Ups: 25 X 5
Hanging Leg Raises: 5 X 10
Planks: 2 X 1 minute

Additional Comments: this workout truly kicks ass. I love it, the abdominal circuit literally made tears come out of my eyes, f***ing whooped my ass! I plan on doing this for six to twelve weeks with my primary goal being strength and endurance. The higher repetitions for endurance, the lower repetitions for strength, seems like an ideal plan. This workout was late but I'm dedicating the entire day tomorrow to studying for the ACE certification exam so I decided to get my workout over real fast. Anxious for Monday's ME upper body. Thanks for the workout Joe DeFranco!

Bodyweight: 183lbs

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

1 mile run: 9:22

Additional Comments:- Before the summer is over I'd like to hit at least seven minutes, it just proves the negative physical condition I've allowed myself to get to. But I'm working on it.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Just a word off advice on your miles. I always tried running miles to get better at miles, but I soon discovered that "ladders" are way more efficent at improving your overall speed.

Ladders-
400m highest intensity
20 Sec rest
300m highest intensity
30sec rest
200m highest intensity
20sec rest
100m highest intensity

If you want, you can substitute the rest with walking.

Hm, interesting. I might give it a try, thanks.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

You really should. My coachhad us do these 3 times a week for about two months, and my mile increased by   a minute and 35 seconds, just over the span of 5-6 months. I can only imagine what it could do for your mile if you did it consistently. If or coach would have made us stick with these over those 5-6 months I think I coulod have easily gotten 4 minutes better.