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tom hurst
01-05-2009, 12:34 PM
Yep, I have decided to start a training log here after a lot of debate. Nothing against anyone but Ive always kind of felt blogging was, well... gay, just personal opinion, not trying to offend anyone. But also I have seen that it can be a good way of keeping track of things and getting some feed back from like minds around here. Just a little background 32/m/6ft/198ish, Firefighter and was a Marine before that. I am currently doing WS4SB and have so for about 2 1/2 months and have seen tremendous size and strength gains on it, with a descent diet. I have always been a slim guy and have now finally found a good program to follow. I was doing Xfit for about 7 months before I started Defrancos. Liked xfit for awhile, until I lost 15lbs of body building muscle, got weaker than I already was and and chose intensity over form and hurt my lower back. Its finally been feeling good constantly here now for a couple of weeks. Shit just thinking of my back not hurting makes me want to go hit the gym. Nothing is better than training when you have no injuries! Well didnt mean to be so long winded here. Ill post as needed I guess. Hell I dont know maybe everyday maybe once a week. Did ME upper body today. Here are my lift totals so far. All raw (no belt, gloves, straps), and good form.

Bench 275x2 (that was today)
Squat 315x2 (last week)
375x1 (3 weeks ago)

Derek Simonds
01-05-2009, 02:09 PM
Tom as gay as it may seem I have been keeping my workout log on here for almost 2 years and the feedback and support has been great.

Looks like you have a solid base and I will be interested in seeing your workouts. A whole bunch of came to the same conclusion you did on crossfit, strength, size and injuries.

Like I said I look forward to seeing your training.

Arden Cogar Jr.
01-05-2009, 05:57 PM
Tom,
Agreed with Derek, although I haven't had my training journal on here as near as long. Completely agreed in that the commentary here is awesome. Several here are great coaches - Greg Everett is absolutely outstanding. Agreed about the same conclusions with the training. I've followed a hybrid very similiar to the CA WODs now for nearly 18 months and I've had great results.

Looking forward to seeing your training. Do you incorporate the olympic lifts into your training? I like West Side to an extent and have actually trained with Louie and several of his athletes. Someday, for kicks and giggles I might try the Metal Militia 21 days of hell. But I'm still not game as the volume is brutal and I like being able to walk and play actively with my children without achy joints.

You obviously need some met-con with your work. Do you do any kettlebell work? Or any active recovery between training days?

Go hard and heavy.

All the best,
Arden

tom hurst
01-06-2009, 10:54 AM
Today was an outstanding day at the gym, even though its a globogym. Got a new training partner and looks like a good one, former football player @ OK state. Looks to do the same type of training and brings intensity like I do to the gym. This is good since Ive been training pretty much alone for a few yrs, cant seem to get anyone that will BRING IT!, except for my soon to be wife but she mainly does Xfit. He is quite a bit stronger but this is good, it will force me to work harder. Hope it works out. Ive seen what a good training partner can do for you.

Arden, to answer your question, no met-con right now, we play full court bball at work and football. That is enough for me. Might start doing CA WOD met-cons eventually. No kettlebells @ globogym, use to sub dumbell swings until I hurt my back doing xfit, and yes I still do some Oly lifts. Todays workout

hanging power cleans 3x5-7 155lbs
36in box jumps w/25lb in each hand 5x7
Knee high box stepups 3x10 each leg 135lbs
back extensions 3x12 25lb plate
leg raises 3x15

Arden Cogar Jr.
01-07-2009, 10:56 AM
Good work Tom. The 36" box jumps with 50lbs is awesome. I'm happy to get my large arse on a 36" box. Did it recently with eyes on the 40". Given that I outweigh you by a good 50 pounds i guess that sorta makes us even. :rolleyes:

I hear you on training with stronger guys - it's very motivating. Over the past three years I've had the luxury of training with Phil Pfister and Brian Siders. If you don't know who those two guys are, do a google search. They're pretty strong. I was certainly the weakling in the trio. Except for deadlifts and high rep heavy squats. They destroyed me in the implement training though. It was fun though and very inspiring. Watching Brian rep bench 585 for 5 with no shirt caused me to do multiple double takes.

Keep up the good work.

All the best,
Arden

Today was an outstanding day at the gym, even though its a globogym. Got a new training partner and looks like a good one, former football player @ OK state. Looks to do the same type of training and brings intensity like I do to the gym. This is good since Ive been training pretty much alone for a few yrs, cant seem to get anyone that will BRING IT!, except for my soon to be wife but she mainly does Xfit. He is quite a bit stronger but this is good, it will force me to work harder. Hope it works out. Ive seen what a good training partner can do for you.

Arden, to answer your question, no met-con right now, we play full court bball at work and football. That is enough for me. Might start doing CA WOD met-cons eventually. No kettlebells @ globogym, use to sub dumbell swings until I hurt my back doing xfit, and yes I still do some Oly lifts. Todays workout

hanging power cleans 3x5-7 155lbs
36in box jumps w/25lb in each hand 5x7
Knee high box stepups 3x10 each leg 135lbs
back extensions 3x12 25lb plate
leg raises 3x15

tom hurst
01-08-2009, 09:30 AM
Thanks Arden for the compliment. Yes I have heard of Phil Pfister, The only American to win worlds strongest man in what 20yrs?, Firefighter too at that. You have to be pretty damn strong yourself to even train with those guys. Badass! Didnt get a good workout in today, felt a little beat down from work yesterday was on ambulance and didnt get much sleep last night. Todays workout.

dumbbell bench max reps- 19, 15, 17 70lb dbs
latpulldowns supersetted w/ reverse flys 3x12-8 heavy weight
lateral raises 1 continuous set 10 reps each 30, 25, 20, 15 lbs
heavy shrugs 3x10-15 105lb dbs supersetted w/ ropepulldowns 3x12-15.

tom hurst
01-09-2009, 11:39 AM
This is 3rd week in a row for olympic back squat. Didnt improve from last week so will be switching to new ME leg exercise, maybe deads dont know yet. Todays workout

squat work up to max set of 3 315x1 (didnt feel good so didnt even try for other 2)
back extensions 3x15
Ab work
Went and helped Mom move a bunch of heavy crap! LOL!

tom hurst
01-12-2009, 10:18 AM
ME Upper Day. Todays workout

floor presses- worked up to 265x3
close grip bench tricep death x2
superset seated cable rows and cable reverse flys 3x8-12
alt. db curls heavy, 10, 8
incline db curls complete the rack started at 30's
ab work

tom hurst
01-14-2009, 06:20 AM
Yesterdays workout. Dynamic leg day. I was not at my usual station yesterday, they dont have a lot of wkout equipment. Got the job done though.

tire pull 7 sec sprint w/30 sec rest x12 w/ 80lb tire on concrete
bulgarian split squats 3x8
hit tire with 20lb sledge 3x15

tom hurst
01-15-2009, 09:58 AM
Felt good today. Feel bigger, I have definitely put on some more weight. I havent weighed myself this week, last week was at 198, maybe over 200 hundred now. I have been really pounding down the food, noticed fat gain around midsection too. Oh well, thinking of doing 2 or 3 weeks of velocity diet before wedding anyways. Todays workout

db bench 3xmax 20, 18, 20 really burned on last set
superset 3x15
a. wide grip seated cable rows
b. face pulls
superset 3x10 this about killed my shoulders
a. 45lb plate front raise
b. 45lb db seated press
c. 25lb db lateral raises
superset 3x15
a. 75lb ez bar curl
b. cable kick backs
abwork

tom hurst
01-16-2009, 03:10 PM
Weighed myself today, 202lb, weight and strenght gains have really leveled out over past couple of weaks. Still making progress but alot slower from when I was 180lb and had just stoped xfit. I guess that is expected. Todays workout
ME leg day

Worked up to 1 rep max on deadlift 405x1 pr!
knee high box stepups 135lb 3x8
drug tire 40yds x2
ab work

I was really stoked about deadlift today, since I hurt my back doing xfit I had been a little nervous about maxing on dls. But my excitement went away later on this morning due to me missing out on a 2 alarmer in my own district, due to me swinging out to another station today. How Shitty!

tom hurst
01-20-2009, 12:18 PM
A little behind on post. Did ME upper yesterday at work was shooting for 1 RM on floor press and stalled. Did 265x3 went for 270x1 and couldnt move it off the floor. Im hoping it was just the fact that its awkward doing floor press at the wkout area we have at the station. I have to set the bar on a bench while I get underneath and someone holds it and lifts it off for me since it is far behind my head. Rest of wkout went good even though I was not happy about the failure. Thinking of upping the volume on upper rep. days, I feel good, Im eating plenty, maybe to much as I am really getting some fat around the mid section. If I feel tired Ill back it off. Todays wkout

Floor press failed @270x1
Incline db press 2xmax 20, 20 50lb dbs
supersetted dumbell row 3x5 100lb db w/
incline reverse flys 3x15
Shrugs 3x12-15
supersetted alt. curls 2x15 w/
db skull crushers 2x15
elevated barbell pushups 1xmax 36

tom hurst
01-20-2009, 02:37 PM
Todays workout.

single arm power snatch 6x3 worked up to 90lb db
walking lunges 3x8 each leg 135 lb
back ext 21, 15, 9

tom hurst
01-22-2009, 06:41 PM
Had some good flashover training today and damn it was hot... blistered up my hand. Was feeling a little drained when I started wkout, but ended up being a pretty good one. Heres todays wkout.

Monsterset
a. bench 3x15
b. incline bench 3x15
c. db fly 3x15

Monsterset
a. lat pulldowns 3x15
b. reverse flys 3x15
c. cable rows 3x15

shrugs
3x20

superset
alt. db curls
close grip bench
all drop sets no rest

tom hurst
01-23-2009, 09:57 AM
ME leg day. fiance worked out with me today. She gave me a little more motivation, so I kicked it into high gear and set another PR on deadlift this week. Badass! Not at work so theres no chance of missing a fire and ruining my day today. Todays workout.

Deadlift worked up to 1 rep max 420lb PR!
Body weight lunges up and down bball court no rest
Heavy ab work.

tom hurst
01-26-2009, 10:49 AM
Tried reverse band bench press today. I dont know if I had it set up wrong or what but I didnt like it at all. Plus it took forever to set up and pretty much ruined the rest of my workout. Needless to say I dont think I will be doing that again anytime soon.
Todays workout

Reverse band bench worked up to 3 rep max 315x2 failed on rep 3
alternating db press 75lb 3x8
superset
a. wide grip pull ups 3x5 w/35lb plate
b. scarecrows 3x15
monster set
a. shrugs 2x10
b. fwd raises 2x10
c. lateral raises 2x10

tom hurst
01-30-2009, 12:19 PM
Fell behind on posts. Had a funeral to work on thursday so Ive been a little busy.
Tuesdays workout.

Hanging power cleans worked up to 175lbsx3
Knee high box step ups 2x8 135lbs
Supersetted rdl 135lbs 3x8
backextensions 3x15
Knees to elbows 3x8

Thursdays workout only had 30min to train
Supersetted flat db bench 3x15 75lb
incline bench 3x15 60lb
Supersetted wide grip lat pulldowns 3x15
facepulls 3x15
supersetted closegrip bench 1x20
ez bar curls 1x15

tom hurst
02-10-2009, 03:52 PM
Ugh. Well I didnt fall behind on posts, I got a stomach virus last monday and didnt really recover until thursday. So I just took that week off, also lost about 8 lbs. too. But hey my colon is cleaner. Ha! yeah thats gross! Well yesterday I was still feeling a little tired plus I was at work so I switched up my schedule and did repetition upper on Monday instead of Thursday. Did dynamic legs today. Heres Mondays and todays workout.

Monster set, all supersetted
flat bb bench 145lb 3x12
incline db bench 50lbs each 3x12
flat db flys 35 3x15

monster set
lat pulldowns 1x15, 2x12
seated face pulls 3x15
inverted rows bodyweight 3x8 biceps were fried

superset
front raises 3x15 25 lb dbs
shrugs 15,12,8 225 lbs

close grip bench 135lbs 12,8,5
alternating db curls 35lb each 12,8,5
no rest in between exercises or sets

ab roller 2x10
sprinter situps 1x20

power snatch work from ground and hang light weight 5 sets
power clean and hanging power clean mixed it up 5x5 medium weight
walking lunges length of bball court x4 rest after 2nd
weighted back extensions 15,12,7
metcon
3 rounds
row 250 meters
leg raises 15 reps

tom hurst
02-13-2009, 09:38 AM
Feeling real good today, finally think I have recovered from that nasty virus. Yesterday did ME upper, today ME lower.

ME upper
worked up to 3RM on incline bench 225x3
db floor press w/ 50lb db 37, 30 reps
superset
a. seated rows 3x8
b. facepulls 3x12
superset
a. front raises 2x10
b. shrugs 2x10
superset no rest at all
a. closegrip bench 15,8,6
b. alt curls 12,8,6

ME lower
worked up to 3RM on low box squat went way below parallel 245x3 legs still sore from tuesday.
knee high step ups w/ 135lb barbell 2x8, 1x6
pull throughs first time for these 3x10
weighted side bends 12,12,10 each side
back ext 1x8 weighted 45lb plate