jrams' training log

Discussion in 'Training Logs' started by jrams, Mar 3, 2013.

  1. jrams

    jrams Black Belt

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    About me: I'm a 25 year old engineer with his head in the clouds. I can never seem to settle and agree with my situation, always wanting to try something new, make something harder, or learn something new. While my friends have accepted or embraced a sedentary life filled with booze, television, and a general malaise when it comes to their jobs, I can't just sit still.

    Growing up, I lived an active life of sports and exercise but was always the weakest, never the fastest, but always the one who put in the most effort. It never really bothered me and I always kind of viewed weight rooms for meatheads. That changed in freshman year of college when I helped my friend train for a pankration fight. Ever since then I've been interested in the weight room, although with only a serious shoulder injury to show for it.

    I've had a couple in injuries in the past couple years that I am finally feeling comfortable getting over. I dislocated my shoulder, tore my rotator cuff and labrum with a failed dumbell bench press attempt. I tore my gastroc playing basketball and followed it up by playing 3 more games before getting it checked out. I hurt my wrist moving a desk at work giving me some nasty pain by my ulnar.

    Trying to follow routines now, while still making it interesting, and actually learning what I need to do to get stronger/bigger/faster/healthier. For the most part I have given up alcohol since last Christmas with the exception being 2 beers that I had at a friends birthday party. My diet still blows, but I love to cook, love to eat, and don't know how much I am willing to give up.

    Goals:
    Current
    • Complete Wendler's "Boring But Big" 3-Month Challenge
    • Increase flexibility in hip, groin, ass, and ankles
    • Increase mobility in ankles
    • Don't miss a training session
    • Read, read, and read some more
    • No excuses

    Future
    • Complete Smolov Squat Routine
    • Start running to-from work
    • Complete a marathon without stopping once

    Bucket List
    • Complete an ultramarathon
    • Bike the west coast
    • Hike the Appalachian
    • Get my PhD


    Tomorrow I start a new mesocycle of 5/3/1s. Today just did some light biking
    03-03-2013:
    • 60mins of stationary biking, ~17miles
    • static quad and hamstring stretching
    • 10 empty bar OHSquats to stretch, hold at bottom for 5s
    • 10 widestance front squats to stretch, hold at bottom for 30s
     
  2. jrams

    jrams Black Belt

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    07-17-2015:

    Dynamic Stretching
    • Limber 11

    Lowbar Squat
    • 5 x 135
    • 3 x 185
    • 2 x 225
    • 5 x 240
    • 5 x 240
    • 5 x 240

    Press
    • 10 x 45
    • 5 x 90
    • 5 x 90
    • 5 x 90

    Clean
    • 3 x 135
    • 3 x 135
    • 3 x 135
    • 3 x 135
    • 3 x 135

    Notes:
    • Nothing to add
     
  3. jrams

    jrams Black Belt

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    16-11-2015:

    Dynamic Stretching
    • Limber 11

    Press
    • 5 x 65
    • 5 x 65
    • 5 x 75
    • 5 x 75
    • 5 x 85
    • 5 x 85
    • 5 x 95
    • 5 x 95
    • 4 x 105
    • 4 x 105
    • 3 x 115
    • 3 x 115
    • 1 x 125
    • 1 x 125

    Romanian Deadlifts
    • 8 x 135
    • 8 x 135
    • 8 x 135
    • 8 x 135
    • 8 x 135
    • 8 x 135
    • 8 x 135
    • 8 x 135
    • 8 x 135

    Notes:
    • Nothing to add
     
  4. jrams

    jrams Black Belt

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    14-12-2015:

    Dynamic Stretching
    • Limber 11

    Press
    • 10 x 45
    • 10 x 65
    • 5 x 75
    • 5 x 85
    • 5 x 95
    • 5 x 105
    • 3 x 115
    • 1 x 125
    • 1 x 125
    • 1 x 125
    • 1 x 125
    • 1 x 125

    Front Squat
    • 5 x 135
    • 5 x 145
    • 5 x 155
    • 5 x 175
    • 5 x 185
    • 5 x 185
    • 5 x 185
    • 5 x 185
    • 5 x 185

    Back Squat
    • 5 x 185
    • 5 x 195
    • 5 x 205
    • 5 x 215
    • 5 x 225
    • 5 x 225
    • 5 x 225
    • 5 x 225
    • 5 x 225

    Notes:
    • Nothing to add
     
  5. jrams

    jrams Black Belt

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    04-03-2013:

    Dynamic Stretching
    • Hips
    • Ankles
    • Quads/Hamstrings

    Lowbar Squats
    Warmup​
    • 5 x 65
    • 5 x 80
    • 3 x 95
    Working sets​
    • 5 x 100
    • 5 x 115
    • 5 x 135

    Deadlift
    • 10 x 105
    • 10 x 105
    • 10 x 105
    • 10 x 105
    • 10 x 105

    Static Stretching
    • Lower back
    • Glutes
    • Hamstrings
    • Quads

    Hanging Leg Raises
    • 10 x
    • 10 x
    • 10 x
    • 10 x
    • 10 x

    More stretching
    • 2x Bulgarian Squats, hold at bottom for 30s
    • 5x OHSquats w/ empty bar, hold at bottom for 5s

    Notes:
    • Hips feeling a bit more open than they have been
    • Knees still go too far forward when squatting
    • Need to make a conscious effort to drive my hips on the squats
    • Deadlift form improving but still tend to let the bar drift away from my body on the initial pull
    • Feel like I might be starting at too light of a weight but will stick with it
     
    Last edited: Mar 4, 2013
  6. jrams

    jrams Black Belt

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    07-19-2015:

    Dynamic Stretching
    • Limber 11

    Lowbar Squat
    • 5 x 135
    • 3 x 185
    • 2 x 225
    • 5 x 245
    • 5 x 245
    • 5 x 245

    Bench Press
    • 10 x 45
    • 5 x 95
    • 3 x 135
    • 5 x 165
    • 5 x 165
    • 5 x 165

    Deadlift
    • 10 x 135
    • 5 x 185
    • 5 x 225
    • 5 x 275

    Notes:
    • Nothing to add
     
  7. jrams

    jrams Black Belt

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    17-11-2015:

    Dynamic Stretching
    • Limber 11

    Front Squat
    • 5 x 45
    • 5 x 65
    • 5 x 85
    • 5 x 105
    • 3 x 135
    • 3 x 155
    • 3 x 175
    • 1 x 185
    • 1 x 185

    Back Squat
    • 5 x 225
    • 5 x 225
    • 3 x 245
    • 3 x 245
    • 3 x 265
    • 3 x 265
    • 1 x 275

    Face Pulls
    • 8 x 40
    • 8 x 55
    • 8 x 65
    • 8 x 65
    • 8 x 65
    • 8 x 65
    • 8 x 65
    • 8 x 65

    Notes:
    • Twinged my back a bit
     
  8. fbmmofo

    fbmmofo Blue Belt

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    Welcome to logs.I dislocated a shoulder a few years back playing rugby,wasn't fun
    Good luck
     
  9. jrams

    jrams Black Belt

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    19-11-2015:

    Dynamic Stretching
    • Limber 11

    Dumbell Rows
    • 10 x 45
    • 10 x 60
    • 10 x 65
    • 10 x 70
    • 10 x 75
    • 10 x 80
    • 5 x 85
    • 5 x 85

    Pendlay Rows
    • 5 x 135
    • 5 x 155
    • 5 x 175
    • 5 x 175

    Notes:
    • Fuck these DOMS
     
  10. jrams

    jrams Black Belt

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    05-03-2013:

    Dynamic Stretching
    • Lower Back
    • Shoulders
    • Pectorals

    Bench Press
    Warmup​
    • 5 x 60
    • 5 x 75
    • 4 x 90
    Working sets​
    • 5 x 100
    • 5 x 115
    • 5 x 130

    Push Press
    • 10 x 55
    • 10 x 55
    • 10 x 55
    • 10 x 55
    • 10 x 55

    Dumbell Rows
    • 10 x 70
    • 10 x 70
    • 10 x 75
    • 10 x 80
    • 10 x 80

    Assisted Dips
    • 10 x +70
    • 10 x +52
    • 10 x +52

    Static Stretching
    • Lower back
    • Glutes
    • Shoulders
    • Pectorals

    Notes:
    • Lowerback felt really stiff since yesterday, so I stretched it out a ton
    • Grip on left hand failed during my last dumbell row, but I just grabbed it again and kept going
    • Still feels too easy
     
  11. jrams

    jrams Black Belt

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    23-11-2015:

    Dynamic Stretching
    • Limber 11

    Press
    • 5 x 65
    • 5 x 65
    • 5 x 75
    • 5 x 75
    • 5 x 85
    • 5 x 85
    • 5 x 95
    • 5 x 95
    • 4 x 105
    • 4 x 105
    • 3 x 115
    • 3 x 115
    • 1 x 125
    • 1 x 125

    Push Press
    • 1 x 135
    • 1 x 135
    • 1 x 145
    • 1 x 145
    • 1 x 155

    Notes:
    • Nothing to add
     
  12. jrams

    jrams Black Belt

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    07-03-2013:

    5min of biking

    Dynamic Stretching
    • Lower Back

    Deadlift
    Warmup​
    • 5 x 80
    • 5 x 100
    • 3 x 120
    Working sets​
    • 5 x 130
    • 5 x 150
    • 5 x 1165

    Lowbar Squats
    • 10 x 80
    • 10 x 80
    • 10 x 80
    • 10 x 80
    • 10 x 80

    Weighted Situps
    • 25 x 10
    • 25 x 10
    • 25 x 10
    • 25 x 10
    • 25 x 10

    Russian Twists
    • 20 x 10
    • 20 x 10
    • 20 x 10

    Notes:
    • Some girl was doing squats on the olympic mat with a fixed weight bar then doing some circuit thing so I deadlifted by the power rack. Made an ass of myself when the bar fell off the rack when I was removing the weights someone previously just left there.
    • Felt strong on the deadlifts, wasn't rounding my back
    • Kept the bar close to my body and made more of a conscious effort to setup before each lift
    • My knees buckled in a bit coming up from the very bottom during my first 5 reps of my first set of squats. After I saw that was conscious of it and didn't let it happen.
    • Had to run out the gym to help my friend get his license, had to cut post-workout stretching.
    • My abs suck
     
  13. jrams

    jrams Black Belt

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    24-11-2015:

    Dynamic Stretching
    • Limber 11

    Deadlift
    • 5 x 135
    • 5 x 135
    • 5 x 185
    • 5 x 185
    • 5 x 225
    • 5 x 245
    • 5 x 245
    • 5 x 275
    • 5 x 275

    Notes:
    • Bad mood, not enough time to lift
     
  14. jrams

    jrams Black Belt

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    08-03-2013:

    5min of biking

    Dynamic Stretching
    • Shoulders
    • Pectorals

    Push Press
    Warmup​
    • 5 x 45
    • 5 x 50
    • 3 x 60
    Working sets​
    • 5 x 65
    • 5 x 75
    • 5 x 85

    Bench Press
    • 10 x 75
    • 10 x 75
    • 10 x 75
    • 10 x 75
    • 10 x 75

    Assisted Chinups
    • 10 x +88
    • 10 x +88
    • 10 x +88
    • 10 x +88
    • 10 x +88

    Preacher Curls
    • 10 x 15
    • 10 x 20
    • 10 x 20

    Stretching
    • Empty bar OHSquat, 5 x, hold at bottom for 5s
    • Empty bar front squats, 5 x, hold at bottom for 30s
    • Lowerback stretch on foam roll, 5mins
    • Stretched glutes on foam roll for 2 mins, each side
    • Static stretch shoulders, 2 mins

    Notes:
    • Finished first week of BBB, it is a lot easier than I was thinking it would be. Might need to re-evaluate my 1RMs
    • Snowed a ton today, like 1ft+, so I was really tired from shoveling all morning
    • Couple of clowns were using the power rack right after me. First guy was curling and then on his last rep would just drop the weight onto the safety rails. The second guy was using the rack to do some limited range of motion bench, which is fine and dandy, but he setup outside of the rack so that the safety rails wouldn't be in his way(?)
    • These two college girls were doing this weird wiggle thing in front of me while I was stretching. They would hold onto kettlebells in both hands, squat once, then wiggle their hips around for ~2min. I had no idea what was going on
     
  15. jrams

    jrams Black Belt

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    26-11-2015:

    Dynamic Stretching
    • Limber 11

    Power Snatch
    • 3 x 45
    • 3 x 45
    • 3 x 45
    • 3 x 45
    • 3 x 45

    Romanian Deadlift
    • 8 x 155
    • 8 x 155
    • 8 x 155
    • 8 x 155
    • 8 x 155
    • 8 x 155
    • 8 x 155
    • 8 x 155

    Snatch Grip Deadlift
    • 8 x 135
    • 8 x 135
    • 8 x 135
    • 8 x 135
    • 8 x 135

    Face Pull
    • 8 x 40
    • 8 x 47.5
    • 8 x 55
    • 8 x 65

    Notes:
    • I need to fix my crappy posture
    • I have enough shoulder flexibility that my crappy bottom position of the snatch doesn't affect me too much. However, I would like to be able to sit more upright
     
  16. jrams

    jrams Black Belt

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    10-03-2013:

    45 min of biking

    Stretching
    • Static quad stretch
    • Static hamstring stretch
    • Empty bar OHSquat, 5 x, hold at bottom for 10s
    • Empty bar front squats, 5 x, hold at bottom for 30s
    • Bulgarian squats, 5 x, hold at bottom for 10s

    Notes:
    • Hips feeling a lot better since I started stretching them more routinely and deeply
    • Cut my biking short since I got there late and didn't want to miss the Celtics
    • I want to start running again but I like biking because I can read during it
    • OHSquats feeling much easier than when I started. Feel like I am keeping my back in line much better now.
    • Excited to get out there and the hit the weights again tomorrow
     
  17. jrams

    jrams Black Belt

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    29-11-2015:

    Dynamic Stretching
    • Limber 11

    Press
    • 5 x 65
    • 5 x 65
    • 5 x 75
    • 5 x 75
    • 5 x 85
    • 5 x 85
    • 5 x 95
    • 5 x 95
    • 3 x 105
    • 3 x 105
    • 1 x 115
    • 1 x 115
    • 1 x 125
    • 1 x 125
    • 1 x 125
    • 1 x 125

    Romanian Deadlift
    • 8 x 155
    • 8 x 155
    • 8 x 155
    • 8 x 155
    • 8 x 155
    • 8 x 155
    • 8 x 155
    • 8 x 155

    Notes:
    • Nothing to add
     
  18. Pro Killer

    Pro Killer Black Belt

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    Should of tapped the girl. I'd hit that!
     
  19. jrams

    jrams Black Belt

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    02-12-2015:

    Dynamic Stretching
    • Limber 11

    Bench Press
    • 10 x 45
    • 5 x 95
    • 5 x 115
    • 5 x 135
    • 3 x 145
    • 3 x 155
    • 2 x 165
    • 1 x 175
    • 1 x 175
    • 1 x 175
    • 5 x 135
    • 5 x 135
    • 5 x 135

    Romanian Deadlift
    • 8 x 135
    • 8 x 135
    • 8 x 135
    • 8 x 135
    • 8 x 135
    • 8 x 135
    • 8 x 135
    • 8 x 135

    Snatch Grip Deadlift
    • 8 x 135
    • 8 x 135
    • 8 x 135
    • 8 x 135
    • 8 x 135
    • 8 x 135
    • 8 x 135
    • 8 x 135

    Push Press
    • 1 x 135
    • 1 x 135
    • 1 x 135
    • 1 x 135
    • 1 x 135

    Notes:
    • Nothing to add
     
  20. jrams

    jrams Black Belt

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    11-03-2013:

    5min of biking

    Dynamic Stretching
    • Agile 8
    • Hips
    • Ankles
    • Quads/Hamstrings

    Lowbar Squats
    Warmup​
    • 5 x 65
    • 5 x 80
    • 3 x 95
    Working sets​
    • 3 x 110
    • 3 x 125
    • 3 x 140

    Deadlift
    • 10 x 100
    • 10 x 100
    • 10 x 100
    • 10 x 100
    • 10 x 100

    Static Stretching
    • Lower back
    • Glutes
    • Hamstrings
    • Quads

    Hanging Leg Raises
    • 10 x
    • 10 x
    • 10 x
    • 10 x
    • 10 x

    Notes:
    • Happy 311 day
    • Officially got laid off today. Was told on Thursday that it would probably be my last day and to take Friday off. Lo and behold was true. Might apply for a job at my gym while I look for a real job
    • Squats were easy. Got that nice stretch at the bottom, kept my hips level throughout, and no goodmorninging.
    • Deadlifts getting easier too. Doing better forcing myself to setup better each rep
    • I plan on running tonight

    edit:
    25 mins of running, ~3 miles tonight. My back felt really tight during it but wasn't too challenging. There was an unleashed dog in the middle of route so I had to backtrack which was obnoxious.
     
    Last edited: Mar 11, 2013
  21. jrams

    jrams Black Belt

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    03-12-2015:

    Dynamic Stretching
    • Limber 11

    Snatch Pull
    • 3 x 135
    • 3 x 135
    • 3 x 135
    • 3 x 135
    • 3 x 135
    • 3 x 135
    • 3 x 135
    • 3 x 135

    Snatch Grip Deadlift
    • 3 x 225
    • 3 x 225
    • 3 x 225
    • 3 x 225
    • 3 x 225

    Press
    • 5 x 65
    • 5 x 85
    • 3 x 95
    • 2 x 105
    • 1 x 115

    Notes:
    • Nothing to add
     
  22. jrams

    jrams Black Belt

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    12-03-2013:

    Dynamic Stretching
    • Lower Back
    • Shoulders
    • Pectorals

    Bench Press
    Warmup​
    • 5 x 60
    • 5 x 75
    • 3 x 90
    Working sets​
    • 3 x 105
    • 3 x 120
    • 3 x 135
    • 3 x 135

    Push Press
    • 10 x 55
    • 10 x 55
    • 10 x 55
    • 10 x 55
    • 10 x 55

    Dumbell Rows
    • 10 x 80
    • 10 x 80
    • 10 x 80
    • 10 x 80
    • 10 x 80

    Assisted Dips
    • 10 x +52
    • 10 x +52
    • 10 x +46

    Notes:
    • Not much to add, the dumbell rows kicked my ass today but I powered through them
     
    Last edited: Mar 12, 2013
  23. jrams

    jrams Black Belt

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    05-12-2015:

    Dynamic Stretching
    • Limber 11

    Bench Press
    • 10 x 45
    • 5 x 105
    • 5 x 125
    • 5 x 135

    Press
    • 10 x 45
    • 5 x 85
    • 5 x 85
    • 5 x 95
    • 5 x 95
    • 3 x 105
    • 3 x 105
    • 2 x 115
    • 2 x 115
    • 1 x 125
    • 1 x 125
    • 1 x 125
    • 1 x 125

    Front Squat
    • 5 x 135
    • 5 x 185
    • 5 x 205

    Notes:
    • Some asshole was using all of the squat racks so that he could deadlift
     
  24. toonie

    toonie Tuesday

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    Holy shit that's a big deadlift!

    Welcome to the logs.

    You aren't doing AMRAP on your top work-sets?
     
  25. jrams

    jrams Black Belt

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    Guess I felt strong that day.

    Nope, the program states "The first part of the Boring But Big Challenge is that you'll continue to perform the squat, bench, press, and deadlift with the 5/3/1 sets and rep scheme. (If you're unfamiliar with the 5/3/1 program, click here to get the rundown.) The one thing that you'll change is that you will not go for any extra reps on the last set. You'll only do the required reps and then move on to the 5 sets of 10 reps."
     
  26. toonie

    toonie Tuesday

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    Sense, it makes. 5x10 *shudders*
     
  27. jrams

    jrams Black Belt

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    13-03-2013:

    75min of biking

    Stretching
    • Lower back
    • Glutes
    • Hips
    • 3 x 5 empty bar OHSquats, hold at bottom for 10s

    Notes:
    • Got lost in my book so I forgot to check how far I biked. I feel really slow lately though
    • Legs felt awful for the first 10 minutes then they finally warmed up
    • Probably going to run tonight
    • Been in a really bad mood today and really wanted to tell one of the trainers there to go fuck himself for always leaving his shit scattered around, never re-racking weights, and using the prowler/sled/sprint area to foam roll in everyone's way. But I didn't and let him continue to do some kettelbell workout lying down on the Olympic mat
    • I feel like a bum not having a job. I guess I will put more effort into the hunt

    edit:
    30mins of running, ~3miles. It got cold out and my achilles never warmed up, had to fight for every minute.
     
    Last edited: Mar 13, 2013
  28. jrams

    jrams Black Belt

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    14-03-2013:

    5min of biking

    Deadlift
    Warmup​
    • 5 x 80
    • 5 x 100
    • 3 x 120
    Working sets​
    • 3 x 140
    • 3 x 155
    • 3 x 175

    Lowbar Squats
    • 10 x 80
    • 10 x 80
    • 10 x 80
    • 10 x 80
    • 10 x 80

    Weighted Situps
    • 25 x 10
    • 25 x 10
    • 25 x 10
    • 25 x 10
    • 25 x 10

    Russian Twists
    • 20 x 10
    • 20 x 10
    • 20 x 10

    Notes:
    • Nothing really to add, just have felt like shit the entire day

    edit:
    40mins of running, ~4 miles. Was only supposed to do 20mins but it was cold as balls out and I was finally starting to feel good so I kept going. My achilles feel like they are on fire though, really hope I can loosen them up if I am going to keep with running.
     
    Last edited: Mar 14, 2013
  29. MilkManUK

    MilkManUK Brown Belt

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    I'm liking the format of this log. What kind of engineering do (did) you do? Good luck with the job hunt, and your training.
     
  30. jrams

    jrams Black Belt

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    Location:
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    I got my MS in Mechanical Engineering from Northwestern University in 2010. However my job was software QA engineer at a software startup that does VoIP. Trying to get into either a robotics field or medical devices while I save up for a 3D Printer to cut my teeth on.


    Once I get a better understanding of what matters, I'll start adding more information to my training logs. Right now I am just following a program so it's basically a bunch of check marks.
     
  31. jrams

    jrams Black Belt

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    Location:
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    15-03-2013:

    5min of biking

    Dynamic Stretching
    • Shoulders
    • Pectorals

    Push Press
    Warmup​
    • 5 x 45
    • 5 x 50
    • 3 x 60
    Working sets​
    • 3 x 70
    • 3 x 80
    • 3 x 90

    Bench Press
    • 10 x 75
    • 10 x 75
    • 10 x 75
    • 10 x 75
    • 10 x 75
    • 10 x 75

    Assisted Chinups
    • 10 x +88
    • 10 x +88
    • 10 x +88
    • 10 x +88
    • 10 x +88

    Preacher Curls
    • 10 x 20
    • 10 x 20
    • 10 x 20

    Stretching
    • Lower back

    Notes:
    • Got some rejection letters today so I went to the gym angry and beasted through it
    • Still don't feel like I am doing good enough looking for a job
    • I feel good about the week, although looking back I remember feeling drained for most of it
    • 6 weeks strong finishing what I said I would and 3 weeks strong without missing a workout. 10 more weeks to go until my next program
     
  32. jrams

    jrams Black Belt

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    Location:
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    16-03-2013:

    25 mins of running, ~3miles

    Notes:
    • Running has been getting easier, although my achilles still feel like they are on fire when I finish
    • It feels strange running in beer shirts while on a vow of sobriety
    • Might need to start running during the day if I want to go longer. No sidewalks and narrow roads aren't very runner friendly at night
     
  33. jrams

    jrams Black Belt

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    18-03-2013:

    Agile 8

    Dynamic Stretching
    • Hips

    Lowbar Squats
    Warmup​
    • 5 x 65
    • 5 x 80
    • 3 x 95
    Working sets​
    • 5 x 115
    • 3 x 135
    • 1 x 150
    • 1 x 165
    • 1 x 185
    • 1 x 195
    • 4 x 205
    • 1 x 215

    Deadlift
    • 10 x 105
    • 10 x 105
    • 10 x 105
    • 10 x 105
    • 10 x 105

    Hanging Leg Raises
    • 10 x
    • 10 x
    • 10 x
    • 10 x
    • 10 x

    Static Stretching
    • Lower back
    • Glutes
    • Hamstrings
    • Quads

    Notes:
    • This whole cycle felt way too easy so I decided to push it to see how much higher I should set my 1RM for the next cycle
    • Good morning'd only one of my squats and only one had my knee come in. Feeling a lot more comfortable with them
    • Going to run tonight, planning on another 20min minimum
    • The weight starts feeling really heavy on my shoulders around 170, but during the actual squat feels like nothing on my legs. I'm still probably selling myself short

    edit:
    25 min run, ~2.5 miles. It was snowing pretty heavy and I couldn't get very good footing. Again, I feel like my body could have handled more/faster. No pain, no stiffness this time around. Achilles still feel like they are on fire when I finish.
     
    Last edited: Mar 18, 2013

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