Guevara Smash!!! (Health, Strength)

Discussion in 'Training Logs' started by GunsforGuevara, Mar 18, 2008.

  1. GunsforGuevara Orange Belt

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    After spending the past year lurking on the forums I finally decided to make my own log so I can keep track of things. My overall goals are to get healthy and strong. I
     
  2. GunsforGuevara Orange Belt

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    Monday

    Swam for 1km, front crawl only. Spent an hour afterwards trying to get the earplug out of my right ear as the little fucker was jammed right in tight.

    Tuesday

    Deadlifts
    60kgx8
    80kgx8
    100kgx6
    100kgx6
    110kgx6

    Pulldowns
    50kgx8
    60kgx8
    70kgx6
    70kgx6
    70kgx6

    Bent Over Rows
    60kgx8 OH
    60kgx8 UH
    70kgx8 UH
    70kgx6 OH
    70kgx6 OH

    Upright Rows
    40kgx8
    40kgx6
    40kgx6
    40kgx6

    I ended up going to the gym late so skipped on the cardio :redface: . First time doing back since hurting it (again) a few weeks ago. I felt good though.
     
  3. GunsforGuevara Orange Belt

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    Wednesday

    Standing Overhead Press
    40kgx8
    40kgx8
    40kgx8
    45kgx6
    45kgx6

    Bench Press
    60kgx8
    70kgx8
    80kgx6
    80kgx6
    70kgx6 paused reps

    Incline Press w/dumbells
    20kgx8
    20kgx8
    20kgx8
    25kgx8
    25kgx6
    Had to wait before I could use the 25kgs, which also happen to be the heaviest dumbells in the gym. Can't wait till my membership runs out and I can find a better gym.

    Cardio
    20mins on the treadmill doing 2 minutes at 4km/h then 1 minute at 7.2km/h.
    Pretty much exhausted by the end.

    My schedule is a little different this week as won't be able to hit the gym this weekend.
     
  4. What's the story behind your name?
     
  5. GunsforGuevara Orange Belt

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    It's the name of a ship in "Woken Furies" by Richard Morgan. He writes pretty cool sci-fi novels filled with futuristic dystopias and such. There's no real political reason for the name.
     
  6. GunsforGuevara Orange Belt

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    Thursday

    Swam for 1km. 500 meters front crawl. Then alternated between backstroke and front crawl for the next 500 meters.

    Cardio
    Ten minutes alternating between 4km/h for 2 minutes and 7.2km/h for 1 minute. Felt a little tired, but should have pushed myself for twenty minutes.

    Front Squat
    The Only olympic bar in the gym was being used so I had to use the bench press bar. Which only weighing 10kg also has broken collars that are about ready to fall off. First rep was power cleaned (sloppily) from the ground.

    40kgx8
    40kgx8
    30kgx8
    30kgx8
    30kgx8
    My biggest problem here, besides the low weights, is the flexibilty in my wrists. I thought I could do 40kg and progress up. But my wrists were killing me after the second set.

    Back Squat
    60kgx8
    60kgx8
    80kgx8
    80kgx6
    90kgx6
    It's been a few weeks since my last squat day as I hurt my back again. Had to really concentrate on getting it below parallel and not good-morning it.

    Stiff Legged Deadlift.
    60kgx8
    60kgx6
    60kgx6
    My lack of flexibility really comes into play here. I was barely able to get the bar past my knees.
     
  7. GunsforGuevara Orange Belt

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    Friday/Saturday
    Ended up being able to go to the gym after all. Spent both days working on cardio.

    Friday; swam for 1km, front crawl.
    Cardio
    forty minutes on the treadmill. Alternating between 4km/h for two minutes and 7.3km/h for 1 minute. Was pretty much drained afterwards, huffing away like a crack addict at a marathon. after did core and push-ups.

    Saturday; no swimming.
    Cardio
    Thirty minutes on the treadmill. Alternating between 5km/h for two minutes and 7.3km/h for 1 minute. Not much of a workout I guess.
     
  8. GunsforGuevara Orange Belt

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    Monday

    Swam 1km, front crawl.


    Tuesday

    Deadlifts
    80kgx8
    100kgx8
    110kgx6
    120kgx6
    120kgx6
    Paused for a few secs between each rep for my last set. My gas tank seems low today

    Bent Over Rows
    70kgx8 OH
    70kgx8 UH
    70kgx8 UH
    80kgx4 OH Started to lose my form so I stopped after 4 reps.
    70kgx6 OH

    Upright Rows
    40kgx8
    40kgx6
    40kgx6
    40kgx6

    Pulldowns
    50kgx8
    60kgx8
    70kgx8
    70kgx7
    70kgx6

    Gonna check my weight tomorrow. Hopefully the Easter weekend didn't completely kill last weeks gains.
     
  9. GunsforGuevara Orange Belt

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    Wednesday

    Swam for 1.3km. Front crawl 500m, backstroke/front crawl 500m, 300m front crawl.

    Cardio
    Treadmill for 22 minutes. alternated between 5km/h for 2 minutes to 7.3km/h for 2 minutes.

    SOHP
    40kgx8
    40kgx8
    40kgx8
    45kgx6 had to push press these
    35kgx10

    Bench Press
    60kgx8
    80kgx6
    80kgx6
    80kgx6
    70kgx6 paused reps

    Incline Press
    60kgx8
    60kgx8
    70kgx0
    60kgx8
    60kgx8

    Finished with some push ups and skullcrushers. I checked my weight and I'm down to 141.5kgs. :icon_chee The weights disappearing slowly.
     
  10. GunsforGuevara Orange Belt

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    Thursday

    Warmed up doing Overhead Squats using one of those broomsticks.

    Back Squat
    60kgx8
    80kgx8
    80kgx6
    90kgx6
    90kgx6
    Really concentrated on keeping my back from rounding and going as far down as possible. I definitely feel more flexible than when I first did squats. That was almost a year ago and I could barely do one set without my legs seizing up.

    Front Squat
    40kgx6
    40kgx6
    40kgx6
    50kgx6 Wrists were killing me so I did the rest of the sets with the genie/choke grip.
    50kgx6

    Zercher Squat
    60kgx6
    60kgx6
    80kgx8

    Stiff Legged Deadlift
    60kgx6
    60kgx6
    60kgx6

    Cadio
    Hit the treadmill for 15 minutes alternating from 2 minutes at 5km/h and 1 minute at 7.3km/h.

    I was pretty much bombed by the end but I felt good working out today. I'm gonna try to up the weight a bit next week and lower the amount of sets. See how it goes from there. I had one hell of a bus ride back home. I forgot to pack some fruit or a shake and about 10 minutes into the bus ride my glucose levels crashed... Luckily there are 7-11s all over the place. Won't be making that mistake again.
     
  11. GunsforGuevara Orange Belt

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    Had a short break from the gym. I went on a trip with some friends over the weekend and never made it to a gym.

    Tuesday

    Deadlifts
    60kgx8
    80kgx8
    100kgx6
    120kgx6
    120kgx6
    130kgx4 I videotaped the last set for a form check. Will post for critique once I get it uploaded.

    Bent Over Rows
    70kgx8
    70kgx8
    70kgx8
    80kgx6
    80kgx6

    Pulldowns
    50kgx8
    60kgx8
    70kgx8
    70kgx6
    80kgx6

    Upright Rows
    40kgx6
    40kgx6 I realized that i wasn't pulling high enough
    35kgx6 Much better now
    35kgx6
    35kgx6
     
  12. GunsforGuevara Orange Belt

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    <object width="425" height="355"><param name="movie" value="http://www.youtube.com/v/Ar5Seuqut1w&hl=en"></param><param name="wmode" value="transparent"></param><embed src="http://www.youtube.com/v/Ar5Seuqut1w&hl=en" type="application/x-shockwave-flash" wmode="transparent" width="425" height="355"></embed></object>

    This was taken from my last set today. Please critique my form.
     
  13. I think you have to drop your ass more, but my DL form isn't the greatest either. Try dropping your ass down and sitting back and driving your heels through the floor.
     
  14. GunsforGuevara Orange Belt

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    ^^^ thanks for the advice.

    Wednesday
    Swam 1.3km, front crawl.

    Thursday

    Standing Overhead Press
    40kgx8
    40kgx8
    45kgx6
    45kgx6
    45kgx6 Push Pressed

    Bench Press
    50kgx8
    70kgx8
    80kgx8
    80kgx6
    80kgx6

    Incline Press
    Had to wait a while before I could get my hands on the incline bench. So I used some weird incline machine for a few sets before doing 'em proper.
    60kgx8
    60kgx6
    60kgx6

    Headed out to the swimming pool after the gym. Swam 825m, front crawl. My neck was killing me so I stopped early and jumped into the hot pool to relax. Somewhere along the line I tweaked my neck. I'm not sure how but it's still nagging me today. :mad:
     
  15. GunsforGuevara Orange Belt

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    Friday

    Swam 1km, Front Crawl.

    Cardio
    45 minutes on the treadmill alternating between 5km/h for 2mins and 7.4km/h for 1 min. Then for the last couple of minutes I ran (9km/h~10km/h). It's probably been over a decade since the last time I ran. I felt like I was gonna have a heart attack afterwards but still pretty happy. :D

    Core
    Crunches, v-ups, lying leg raise, side bends, planks, kneeling roll outs

    Saturday

    Swam 1km. Front crawl for 500 meters and alternated between backstroke and front crawl for 500 meters.

    Back Squats
    60kgx6
    80kgx6
    90kgx6
    100kgx4
    100kgx4 Barely hit parallel here

    Front Squats
    50kgx6 Used straps for these
    50kgx6
    40kgx6 Clean Form
    40kgx6

    Zercher Squats
    60kgx6
    80kgx6
    80kgx6

    SLDL
    60kgx8
    60kgx8

    Cardio
    20 Minutes on the treadmill. Alternated between 5km/h and 8km/h for the first ten minutes and then 4.5km/h and 10km/h for the last ten.

    I weighed myself today and I'm back up to 142kg. That's not good. I've been working hard but my diet has been shit this week. Fuck it, I'll do better next week.
     
  16. GunsforGuevara Orange Belt

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    Monday
    Swam 700m, front crawl.

    Wednesday
    It's elections over here in Korea so all the public schools (I teach ESL at a middle school) have the day off. It's nice being able to hit the gym early.

    Cardio
    Hit the treadmill for 33 minutes.
    5km/h(2mins)-8.5km/h(1min) x11

    Deadlift
    80kgx6
    100kgx6
    130kgx4
    130kgx4
    130kgx2x2 Had to take a breather after the 2nd rep

    Pulldown
    Varied my grip on each set.
    60kgx8
    70kgx8
    70kgx8
    70kgx8
    70kgx8

    1 Armed Dumbell Rows (each arm)
    20kgx8
    30kgx8
    30kgx8
    30kgx8

    Barbell Rows
    70kgx6
    70kgx6
    70kgx6
     
  17. andrewbc Purple Belt

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    guevara, you a marxist ?
     
  18. GunsforGuevara Orange Belt

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    Nah, just another Canadian... As much as I believe health care and education should be free, I hated paying such high taxes when I lived in Canada. Partly because I didn't make much to begin with.
     
  19. GunsforGuevara Orange Belt

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    Thursday
    I was pretty tired today.

    Standing Overhead Press
    40kgx8
    40kgx8
    45kgx6
    45kgx5
    45kgx5.5 Couldn't get full range of motions on my last rep.

    Bench Press
    50kgx8
    60kgx6
    70kgx6
    70kgx6
    70kgx6

    Incline Press
    60kgx6
    60kgx6
    60kgx6
    60kgx4
    60kgx4

    Cardio
    Hit the treadmill for 20 minutes.
    5km/h(2mins)-9km/h(1min) x3
    5km/h (11mins)

    Friday
    Swam 1km, front crawl.

    Saturday
    Got up early today. My back was feeling a little stiff so I spent a while stretching and doing broomstick overhead squats.

    Back Squats
    60kgx6
    60kgx6
    70kgx6
    80kgx6
    80kgx6

    Front Squats
    40kgx6
    40kgx6
    50kgx6
    50kgx6

    Zercher Squats
    60kgx6
    60kgx6
    60kgx6

    Swam 800meters, 550m front crawl, 150m breast stroke, 100m Backstroke
     
  20. GunsforGuevara Orange Belt

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    I had a mild bout of food poisoning earlier this week and have been feeling under the weather since. I'm not sure whether it was my cooking or eating out at some cheap Korean restaurant that made me sick.

    Monday

    Swam 500 meters, front crawl.

    Wednesday

    Swam 1.2 km, front crawl and backstroke.

    Thursday

    Swam 1.6km, front stroke. My left calf and foot started to cramp up so I used a float board between my legs for 500 meters.

    Cardio
    Treadmill for 15 minutes.
    5km/h(2mins)-8km/h(1min)x5

    Deadlift
    60kgx6
    80kgx6
    100kgx6
    120kgx6
    130kgx4

    Bent Over Rows
    70kgx6x5

    Pulldowns
    60kgx6
    70kgx6x2
    80kgx6 ran out of gas on these
    70kgx6
     

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