Training Log

youraveragehorticulturist

Well-Known Member
11-26-2014

Stretch, Warm Up
Pull Down abs, 5x10

Seated Press, Smith Machine
50x8
80x8
100x8
120x5

Close Grip Bench Press

95x8
135x8
165x8
185x8

Did a set of three "1.5 chinups" after every set of presses. All the way up, drop till the top of my head was even with the bar, then back up for 1 rep.

Seated Cable Row
120x10
140x10
160x10

Rear delt raises with dumbells. 3 sets to faliure
 

CC Dobbs

Well-Known Member
Its been awhile since I've kept a log going, and it always seems to help. I've decided to keep it here, as I'm here every day.

I've been lifting weights for awhile, but progress has been slow lately. I injured my back in March, and my groin/hip in May. I guess I developed sort of a limp in my walk, and the same "limp" in my lifting. As a result my hips and abs are pretty weak. I've been doing Power Lifting style training, with lots of squating and deadlifting, just making the problem worse. As a result, I've been going backwards!

My new plan is to get back to some basic, "easy" lifts to isolate the hips and abs more, and to do more single leg work to balance myself out. I've been lifting increasingly heavier weights the last month, so this week I'm going to take it easy, and do some really light, almost rehab style workouts.

9-29-14
Hip WarmUp
Clam Shells
3 sets of 10
Glute Bridges
3x10
Seated Psoas Hold
3x 20 seconds

Jumps
Low Box Jumps 10 single jumps
1 leg side hope, 5 sets of 3 jumps
Isometric Holds
Overhead Press, Top
3 x 5 sec
Deadlift, Top
3x5 sec
Clean, Bar at knees
3x5 sec

Calesthenics
Pushups
3x10
Inverted Rows
3x10
Reverse Lunge
3x10

Abs
Flutter Kicks
Bent Knee Leg Raises off Bench
Psoas Hold
3x15, super sets

This is bullshit!!! I thought that you were training a log to do something useful. There is no log training here. Bullshit.
 

youraveragehorticulturist

Well-Known Member
11-28-2014

I planned to squat, but my hips were too tight and sore from the Thanksgiving car rides. So I worked on the bench press with the Power Lifting owner of my gym again. I suck at bench pressing, and normally don't mess with it much. But lately it feels like all I've been doing. Maybe I'll get better at it.

Bench Press
185x12, 2 sets. Pause every rep at bottom, wait for press command.

Close Grip Bench Press
155x12, 2 sets. Pause, wait for command

Incline Bench Press
135x12, 2 sets. Pause, wait for command

We're using the Ed Coan bench press routine, designed by the King of the Power Lifters, Ed Coan, if anyone cares.
 

Magic Mike

Well-Known Member
Thanks Mike, good info. I wish I had run into you sooner. You're right on in your diagnosis of my situation. My pelvis is all over the place.

The calves and ankles are really important, and I guess I neglected them for awhile. Lately I've been using a resistance band looped around my foot to kind of roll out my ankle and stretch out my calves and they Peterson Step ups are helping me "feel" them more. I've never used the jumpsoles, but they've been around forever, so they must be good. And stronger, more flexible calves and ankles with surely strengthen my whole "chain" and make my hips more stable.

The Blast Straps we have at my gym are just like an older design of the TRX straps. Now that I can actually get down into a squat, I'll try some of those variations you mentioned. I love the Blast Straps for upper back work. I do all kinds of inverted rows, face pulls, and scarecrows on them. You've been doing the same stuff with the TRX, right?
A really good book for finding and treating muscle imbalances is Kendall's ''Muscles Testing and Function'', 5th edition, a super comprehensive text book that will give tons of info on corrective stretching, strengthening, postural imbalances, how to test, how to treat, what to look for, what to avoid, etc.

like the bible of physical therapy , highly worth checking out..

also Brent Brookbush on youtube has a lot of talent in rehab and published function testing & correction

I got tons of material in the field from doing my own rehab and studying and training accumulated .

I started to develop loss of cervical curve from years of weight training coupled with mountain biking. Once condition was recognized, I was able to develop corrective routines and I very successfully reversed condition through working neglected muscles, (deep cervicle flexors, strap, etc.) needed to be strengthened, and at the same time lengthened.

At the same time I needed to avoid working neck extensors, so I started doing routines that supported that and I reversed condition and that cured numerous disfunction.
Now I am back to being pain free with full range motion and restored cervicle curve.

It is super important to get posture faults identified and work toward correction . It really pays to work out with talented partner , or anybody who know a lot about physiology and posture and can recognize conditions easily just by watching and then further re access by testing , then develop corrective routines, that can actually cure the problem or imbalance.

At this time I am working predominantly on function exercises.. a lot of core training, a lot of TRX, and a lot of stretching, and a lot of bodylastics, plyometrics, traditional martial arts, etc. I have a super diverse routine.
Its all good I like working out it keeps me motivated and better attitude, good to see others doing it. It is all about wellness and well being.
 

youraveragehorticulturist

Well-Known Member
Thanks for the book recommendation. I can't believe I'd never heard of it before. In print for more than 40 years?

I'm glad to hear that you were able to correct your back/posture issues. It lets me know there's light at the end of the tunnel.

Like you mentioned, its great to work with other and to have a diverse routine. I guess I just spent too much time with my head plugged into the headphones, doing the same exercises over and over. I feel like I've made a bunch of progress just from feedback in this thread.

11-29-2014


Upright Rows on Cable
4x12

Bent Rows
5x8

Hang Cleans
6x5 felt like shit!

Chinups On Rope
6x3 tough!

12-2-2014


Leg Raises off Bench/45 Back Raise
4x15 each

Standing Leg Curl/Peterson Step Up
4x10, left leg first then right leg

Front Squat, Heels on Plates, Belt
95x10
115x10
125x10, 2 sets

Close Stance, High Bar Pause Squats, Heels up, Belt
75x8, 2 sets

Standing Lunge
4 sets right, 4 sets left

1 Leg Standing Calf Raise
4 sets each leg

Squat is still not great, but it felt a little more natural than last time.
 

youraveragehorticulturist

Well-Known Member
12-3-2014

Light shoulders and triceps. Felt kinda sick. Left elbow hurt on tricep pushdowns. I survived.

12-5-2014

Single Leg Extension
Standing Single Leg Curl
Seated Calf Raise, 1 Leg
3 Way Hip w/ Band

4 circuits right leg, 4 circuits left leg

Medium Grip Pulldowns
6x10, light

did some abs between sets

Chest Supported Rows
150x6, 3 sets

Stiff Leg Deadlift
95x10
145x10
195x10, 2 sets

Leg Press, 1 Leg
0x12
50x12
70x12

Upright Row
65x8
95x8
115x8, 2 sets

did seated 1 leg calf raises between sets.

Good workout. I wore my belt for stiff leg deadlifts. Having the belt to push my abs against really helped to keep my back flat, not over extended or over arched. These felt great. Leg presses with 1 leg were alright too, but the weight was rediculous.
 

youraveragehorticulturist

Well-Known Member
12-6-2014

Bench
190x10, 2 sets

Close Grip Bench
160x10, 2 sets

Incline Bench
135x10

Side/Front/Rear Delt Raise Combo
15x12 reps each way, 2 sets

Hanging Leg Raises, Legs Straight
x10, 5 sets

some curls. some stuff for grip.
 

youraveragehorticulturist

Well-Known Member
12-8-2014

45 degree Back Raise/Pulldown Abs w/ Bands
4x15 each

Front Squat
95x12
115x12
135x10, 2 sets

Pause Squats, High Bar, Close Stance
95x5, 2 sets

Lunge w/ Kettlebell
25x10
35x10
45x10 right leg first

Standing 1 Leg Calf Raise
4 sets

Karwoski Row
135x10, 3 sets

back to back with

Farmer's Walk
90x down and back
95x down and back
105x down, drop, then back
 

youraveragehorticulturist

Well-Known Member
12-10-2014

abs/lower back to warm up

Standing 1 Arm Dumbell Press
3 warm ups
35x8, 3 sets

Close Grip (V Handle) Pulldowns
3 warm ups
200x8, 3 sets

Dips on Assisted Dip Machine
a bunch of sets of 8, with like 100 pounds of help.

Pull Ups
4 sets of 6, different grip each set

Rear Delts on Machine superset with Skullcrushers
3 sets, high reps

Barbell Curls w/ Fat Gripz Handles
45x8
65x8
85x8
95x8

Left arm sucked on 1 arm presses. I tried to lean back a little bit instead of sitting straight up on the pulldowns. Big stretch at the top. Felt good. I've been lifting every other day and walking the dogs up and down the hill on the "off" days. I think I'm ready for some more intense cardio or whatever on the "off" days, but I don't want it to turn into another lifting session.
 

youraveragehorticulturist

Well-Known Member
12-12-2014

1 Leg Curls, 1 Leg Extension, Some pulldown abs and pullthrus on the low cable to get going.

I looped a resistance band over my lifting belt, then stuck my feet into the two "ends" of the band. My glutes and hips had to work hard to keep the band from folding me up. It got me lined up and my hips feeling better than anything else I've done so far. This was awesome.

Chest Supported Rows
70x8
115x8
135x8
160x8, 3 sets

Stiff Leg Deadlift
95x10
145x10
195x10, 3 sets

1 Leg Leg Press
0x25
50x25, 2 sets

Standing Calf Raise, 1 Leg
3x15

Dumbbell shrugs, then heavier dumbbells for farmer's walk, 3 sets of each.

Great workout today. The band looped around my lifting belt was so fast and easy and so effective I couldn't believe it. I feel like I was standing up so straight I was an inch taller. As a result, the stiff legged deadlifts felt really smooth. I learned this move in a Louie Simmons article. He said its great for fighters, and he has UFC fighter Mike "the immortal" Brown do this for time as a hip exercise. If anyone cares...

Shrugs and farmer's walk together are a great combo. Traps are worked! I've done these moves for years, but I've never done them together before. I got the idea from Josh Bryant, an awesome trainer from Texas.
 

youraveragehorticulturist

Well-Known Member
12-14-2014

Bench Press
65x12
135x8, 8
200x8, 2 sets

Close Grip Bench
175x8, 2 sets

Incline Bench Press
155x8, 2 sets

Some T-Bar Rows, with the barbell and the V-Grip handle. Need more practice on these. "Heaved" too much and "rowed" to little.

Pulldowns, Underhand Grip
180x10
200x10
220x10

Pulldowns, Overhand Grip
180x12
200x10
220x7

I was planning to do some triceps and rear delts, but the pulldowns smoked me.
 

youraveragehorticulturist

Well-Known Member
12-16-2014

Front Squat
95x12
115x10
135x8
155x8, 2 sets

Pause Squat
115x5, 2 sets

1 Kettlebell Lunge
30x10
40x10
50x10, each leg

Seated 1 Leg Calf Raise

No abs today. What a puss
 

youraveragehorticulturist

Well-Known Member
12-20-2014

Hanging Leg Raise/45 Degree back Raise
3x12 each

"Old School" Rows
75x10
125x10
150x10
175x10, 2 sets

Pulldown, Medium Overhand Grip
160x10
180x10
200x10
220x10, 8

Stiff leg Deadlift
135x10
185x10
225x10, 10

Kirowski Rows back to back with farmer's walk, 4 sets.

Standing 1 leg calf raises/Spread Eagle situps/1 leg Curl, 3 sets each.
 

youraveragehorticulturist

Well-Known Member
12-21-2014

Pulldown Abs/Reverse Hypers
12 reps each, 5 sets

Bench Press
few warmups
210x8,8

Close Grip Bench
185x8, 8

Incline Bench
165x8,8

Barbell Curls with Fat Gripz/ JM Press
4 sets of 10 each

Rear Delt Machine/Dumbell Curls
3 sets of 15 each
 

youraveragehorticulturist

Well-Known Member
For the last month I've been pausing on the chest on all my bench/close grip/incline pressing. Today I could really feel that it has worked. Presses all felt strong at the bottom. But I kinda slowed down at the top. I've been training triceps in a half assed manner, now my lockout is weak. So, I need to do more for arms. These guns gonna be 15" cold!
 

youraveragehorticulturist

Well-Known Member
12-24-2014

Hanging leg Raises/45 Degree back Raise
4 sets of 12 each

Warm up and stretch hips/calves

Front Squats
95x12
135x8
155x8
175x8, 2 sets

Olympic Pause Squats
135x5, 2 sets

Lunge in Place w kettlebell
35x10
45x10
55x10, 2 sets each leg

Inverse Curls
+135 "assistance" x8, 3 sets.

1 Leg Extensions, 1 leg seated calf raises
 

youraveragehorticulturist

Well-Known Member
12-26-2014

"Light Bench Day"

Pulldown Abs w Band/ Leg Raises
4x12

Wide Grip Bench Press
175x10, 9

Dips
+80 Assistance x10, 2 sets

Smith Machine Seated Press
100x10, 8

Dumbbell Side Delt Raise
20x15, 15

Dumbbell Rear Delts
20x15, 18

Tricep Pushdowns, Straight Bar
80x10
100x10, 10
110x8

Barbell Curls w/ Fat Gripz
65x10
95x10, 10

I turned 35 today. How the Hell did that happen? I got a tiny puppy as a present from my girl. I feel just like a kid again.
 

youraveragehorticulturist

Well-Known Member
12-28-2014

Hanging Leg Raise/45 Degree Back Raise

4 sets of 12

T-Bar Rows
2 plates x12
3 plates x10
4 plates x10, 10

Medium Grip Pulldowns

180x10
200x10
220x10, 8
Underhand Grip Pulldowns
180x12, 12

a few standing leg curls...

Stiff Leg Deadlift
115x12
155x10
205x8
240x8, 8

Upright Rows, Alternated with Dumbell Farmers Walk. 1 Leg Standing Calf Raises.

It doesn't look like much typed out, but this was a tough workout. I guess if it were easy, EVERYONE would be diesel.
 
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