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Kevin Perry 07-25-2007 08:43 AM

Kevin's Training Log
 
This is my official training log on the Pmenu

Focus: Strength Training, Olympic Lifts, Conditioning

Stats: Male 5'5'' Age: 23 175lbs

Training: 5/3/1 + whatever else

Diet: No specific diet except try to eat relatively clean.

Supplements: Fish oil, Vit D are main ones. Creatine/BCAA's + Glutamine combo for workouts

I welcome any and all advice and constructive criticism to help me out.

Kevin Perry 07-25-2007 08:56 AM

This was yesterday's workout since I started this log a day late.

Tuesday 7-24-07

Bodyweight: 125.8lbs

Warm-up: Light stretching, 3 x 10 pullups

BS: 105 x 5 Rest 1 min between sets
115 x 5
125 x 3
140 x 2
145 x 1
155 x 1

BP: 65 x 5 Rest x 1 min
75 x 4
85 x 3
95 x 2
115 x 2
125 x 1

BB Row: 65 x 5
75 x 4
85 x 4
95 x 3
105 x 2
125 x 1

5x5 Workout: Rest 2 min between sets

BS: 155 x 5 x 5 x 5 x 5 x 5

BP: 125 x 5 x 5 x 5 x 5 x 5

Row: 115 x 5 x 5 x 5 x 5 x 5


Added 3 x 25 weighted crunches ( 25lbs) & 3 x 15 weighted Dips (25lbs)

This may have seemed a little too much but I was trying to find my RM max for the 5x5 sets and seeking to improve form over all movements instead of trying to move the most weight possible.

On the squat form I wanted to get a full functional movement from it as well and squated as far down as I could as Im still trying to learn proper form for it and the other movements.

Kevin Perry 07-26-2007 02:49 PM

Thursday 7/26/07

WU: Some stretching focusing on muscles used for the squat and deadlift.
3x10 pullups, 3 x 15 pushups

I was going to do 6 x 30s rounds of weighted jumprope at a fast pace but opted against it for now.

Squat: 115 x 5
125 x 4
135 x 3
140 x 2
145 x 1

155 x 4 x 5

Military Press: 65 x 5
70 x 4
75 x 3
85 x 2
95 x 1

95 x 2 x 5
85 x 2 x 5

I was not sure where my 1rm was on the mil. press so there was no way I could be certain where to find it in a 5x5 set so when I tried 95 it was to heavy and had to scale back to 85 which still felt like a lot but was easier to handle.

Deadlift: 135 x 5
155 x 4
165 x 3
175 x 2

185 x 4 x 5

Situps: 3 x 10 (35lbs)

Total time: 1 hour

I spent a little longer than I wanted to but Im working on form and finding the 1rm for the lifts. Overall I can really start to feel the burn on these exercises. Im confident my squat form is getting much better and I am working on the form for the deadlift. Still waiting for SS and PP to come into the mail and I've been searching around for a strength coach out here but they are difficult to find. Im also trying to put together a better warmup for the workout but I think once I read SS it should all come together.

Had 2 scoops of whey with 10 ounces of milk pre-WO and had 4 scoops of whey and coconut milk post-WO. It's getting a little hard to scarf down the calories, I've pretty much said to hell with 500 over im opting for about 3500 - 4000 per day. Since starting eating last saturday and training on tuesday i've already put on 3 pounds: 128 from 125 and not much change in body composition so fat gain has been low although I have increased my fat intake form various sources both clean and unclean.

Kevin Perry 07-28-2007 03:17 PM

Decided not to train today. Instead, i've been reading Starting Strength and have realized how much better I can work on form for the lifts. Should finish the book today and start using that approach to my workouts.

I've also been eating nonstop lately to get all the calories I can. It's starten to get to the point where I can't eat anymore. Been feeling really drained of energy due to 3rd shift the past couple of days too.

Kevin Perry 07-29-2007 03:44 PM

Finished SS and PP and moved my training schedule to M/W/F following the recommended novice schedule on SS. Currently at 131.2lbs. Still trying to keep my diet mostly paleo but have been drinking lot's of milk and increased cheat meals up to 3 (chick fil-a and subway). I think the extra rest from working out only two days actually helped out because I feel a bit stronger today than before.

My M/W/F schedule will look like this:

Monday: Squat
Bench/Press
Chin-ps

Wed: Squat
Press/ Bench
Deadlift

Thurs: Squat
Bench/Press
Pullups

Obviously, the press and bench press would alternate each day. I will probably use additional work from crunchs, dips, rows, etc as needed. This is the template in SS. Warmps would be with the bar itself and progress along sets accross.

Im really not used to slowing down and just focusing on strength training so im hoping this program can build mass. I've pretty much been eating nonstop, 3 large meals a day plus food in between. Lots of milk, lots of meat, whey protein, vegies, fruits, and I will admit some junk food here and there ( fast food a couple times this week plus snicker bars at work). Will never touch a soda though. Only green tea and water next to the milk along with the coconut milk trick.

Kevin Perry 07-30-2007 02:36 PM

Began Starting Strength today:

Squat: 45 x 5 x 2
65 x 5 x 1
85 x 3 x 1
105 x 2 x 1
135 x 5 x 3 (going to try and move up by 5 or 10 next workout)

The form as described in SS definately takes time to get used to but the feel of it is much better. I could definately feel my entire body working together. It is kind of odd having the bar just below the shoulder blades though.

Bench Press: 45 x 5 x 2
65 x 5 x 1
85 x 3 x 1
105 x 2 x 1
125 x 5 x 3

Press: 45 x 5 x 2
55 x 5 x 1
65 x 3 x 1
75 x 2 x 1
85 x 5 x 3

Pull-ups (overhand): 3 sets to failure

Crunchs: 3 x 10

The press is by far the most difficult lift for me. I can't get passed 85-90 and havn'nt gotton passed that for at least a year now. Hopefully this program will fix that but im sure I need to tweak the amount of warmup and work sets I do with it. Would be a good idea to invest in bumper plates and 2 1/2 lb plates as well.

Kevin Perry 08-01-2007 01:52 PM

Have to move today's workout to tomorrow. I crashed as soon as I got home from work this morning and woke up to late.

Kevin Perry 08-02-2007 04:44 PM

Workout for Thurs. Aug 2, 2007

Warmup: Light Jump rope work, 10 dips, and rotational movements.

Squat:

65 x 5 x 2
85 x 5 x 1
105x 3 x 1
135 x 2 x 1
155 x 5 x 3 (+10 from 7/30/07)

Bench Press:

65 x 5 x2
75 x 5 x 1
95 x 3 x 1
115 x 2 x 1
135 x 3 x 1 ( failed and droped to 130)
130 x 5 x 2 (+5 from 7/30/07)

Deadlift:

115 x 5 x 2
135 x 5 x 1
185 x 5 x 1

Weighted Pullups: 25 x 5 x 3

Been pretty tired and low on energy this week probably due to work and poor diet. Im going to clean it up this week to keep junk food out and increase intake of vegetable, fruits, and more lean meats.

Kevin Perry 08-04-2007 03:48 PM

Saturday Aug. 4, 2007

Warm-up: Some light joint mobility movements followed by 10 dips, 10 pullups, and 10 situps

Squat:

85 x 5 x 2
105 x 5 x 1
115 x 3 x 1
135 x 2 x 1
165 x 5 x 3 (+10 from 8/2/07)

Press:

45 x 5 x 2
50 x 5 x 1
65 x 3 x 1
75 x 2 x 1
85 x 5 x 3

Power Clean:

45 x 5 x 2
55 x 5 x 1
65 x 3 x 1
75 x 2 x 1
95 x 5 x 3

Weighted Pullups 3 x 5 (35lbs)

Weighted Crunches 3 x 15 (35lbs)

Not a bad workout. Form is definately improving on the press which is why the weight was a lot easier to handle than the last time I did the press. Im very confident I'll be able to move up slowly on the weight if I continue with good form. Practices form on the power clean as well and managed to get up to 95 but it became sloppy after the 2nd set.

I also had to change my diet a bit. I can't handle too much dairy so Im heavily cutting back on taking in milk. My energy levels have been pretty poor since putting dairy back in for mass gain and I have been increasingly more tired and feeling sick due to it.

Kevin Perry 08-06-2007 03:52 PM

Mon. Aug. 6, 2007

Warm up: Some joint Mobility exercises, 10 OHS with barbell, 10 dips, 10 pullups

Squat:

105 x 5 x 2
115 x 5 x 1
135 x 3 x 1
155 x 2 x 1
175 x 5 x 3 (+10 from 8/4/07)

Bench Press:

75 x 5 x 2
95 x 5 x 1
115 x 3 x 1
125 x 2 x 1
135 x 5 x 3 (+5 from 8/2/07)

Deadlift:

115 x 5 x 1
135 x 3 x 1
185 x 2 x 1
205 x 5 x 1 (+20 from 8/2/07)

Dips:

25 x 5 x 2
35 x 5 x 1
45 x 5 x 3

I have to keep moving workout days around to fit with my work schedule. It makes it difficult to fit anything in from martial arts to social functions. I was looking into an adult gymnastics class to get involved with but that will have to wait until I find a new job. I am really enjoying the strength gains from this workout plan. It is very apparent. The tough part is eating enough food without getting sick. I've started incorporating parallete work at random times for core strength and to start practicing some L-sits and handstands.

I want to put more metcon in but because this is a mass gain it's tough to part with it for now.


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