The mailman never fails to deliver . . . (General Fitness/Judo)


White Belt
Nov 19, 2007
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So I've decided to get serious about lifting and conditioning this summer, and there's nothing more motivating than keeping a log, so here it is . . .

Current Stats: 5'9" 142.5 lbs
Bench Max: 140
Squat Max: 195
Deadlift Max: 190
SOHP Max: 90

Goals: I'd like to build up overall strength and develop some cardio for Judo next Fall (and also for the sake of getting in shape). Specifically, I'd like to get my Big 3 totals to 600+ (hopefully 150 bench/225 Squat and DL) and to get my SOHP max to 100ish. In terms of cardio, I've had experience with Cross Country and Track, so I will know when I've build up some decent cardio . . .

Workout Routine

Day 1:
Bench 5x5, SOHP 5x5, and maybe some dips or something depending on how I feel

Day 2:
15-30 min run

Day 3:
RDL or Deadlift 5x5, some upper body pull (supine rows, dumbbell rows, barbell rows, etc.) at 5x5 or 4x6

Day 4: 25-40 min run

Day 5: Squat 5x5, maybe 1 assistance exercise, and then some garbage upper body dynamic lifts to build some muscle mass at 4x8 or 3x8

Day 6:
Hill sprints/Fartlek

Day 7: Rest

Comments: I guess this is basically a modified 3 day Press/Pull/Squat split with a few dynamic lifts thrown in on the Squat day. My milelage per week in terms of running won't exceed 15 miles a week, as I'm not looking to build up endurance for a race or anything. The dynamic day should help me gain some lean muscle weight, and the sprints should be a nice compliment after my Squat day.

I will start all my lifts at about 75% of my 1RM, and will increase by 5 lbs a week for my Bench and SOHP, and 10 lbs a week for my RDL/Deadlift and Squat. In terms of my running, I will also start out slow and gradually increase the intensity of my workouts.

I'm looking forward to a grueling summer, but hopefully it'll be worth it by September . . . and any criticism is accepted with regards to my workout routine.

Bench: 85 x8 for warmup; 105 5x5
SOHP: 75 5x5; couldn't finish the last rep of my last set

I will increase the weight of my bench to 110 next week, but I will stick to 75 for my SOHP until I can finish the full 5x5

Ran for 18:38 to the beach and back (downhill to, uphill coming back); felt like shit . . . 5% of which is probably due to my rolling my ankle while hiking in hawaii, 15% probably due to a cramp in my hip, and 80% due to my simply being in horrendous shape.

I wasn't able to hit the gym up on Friday, and it closed early on Saturday, so I didn't get a chance to do my pull day until now . . . so I just combined my squat day with my pull day today and skipped my long run day.

Squat: 150 5x5
RDL: 155 5x5
Bent-over Row: 85 5x5

My hips are sore as hell . . . not looking forward to sprints tomorrow, but hey, you gotta do what you gotta do.

Interesting day . . . to say the least.

Ran 2:00 to a hill by my house, and sprinted up 5 times. The hill is about 70m and at about a 25 degree grade, so it's pretty steep. My legs felt like jello on the 5th hill sprint, and on my way back home, I vomitted. What sucks is that I didn't eat anything before (I just got out of bed, drank some soy milk, and headed out), so I vomitted the milk back out and then started to dry heave. I'd say that I vomitted because of 15% no energy and 85% out of shape.

Either way, I still finished my sprints, made it back home, stretched, drank plenty of liquids, and will probably stretch again tomorrow to.
And I might not do hill sprints again until I'm in better shape, but we shall see. I will resort to doing Fartleks instead maybe.
I'm lactose intolerant. Gotta get calcium somehow, and plus, soy milk has plenty of protein.

Shitty workout day . . . to say the least.

Bench: 110 5x5; couldn't finish the last rep on my 4th set and the last two on my 5th set
SOHP: 80 4x5; 70 1x5; I decided to just man up and increase my SOHP from 75 to 80 (even though I didn't finish the last rep on my last set last week), and it didn't turn out too bad. I had trouble finishing the last two on my 4th set, so I dropped it down to 70 on my 5th. I will stick with 80 next week for sure.

As for my Bench, it's so shitty that I will bench again on my Squat day and probably do some Tricep extensions or something on my Pull day.
And I will also try to widen my grip on my Bench, because I hear that mine is often too narrow . . .

Did a nice 20 min (19:51 to be exact) loop. My left ham and glute started to cramp up about half-way through, but other than that, felt great.

Didn't get a chance to hit up the gym today, so I will deadlift tomorrow. Triceps and deltoids are still sore from my press day.

Ahahaha, so much for the gym on 06/14/08 . . . I didn't get in my pull day until today . . .

RDL: 165 5x5
Bent over Row: 75x5, 80x5, 85x5, 90x5, 95x5
Triceps Extension (seated): 40 4x8

My RDL form was questionable today--on the way down, my back was tight and straight, but on the way up, it rounded a little. I guess I need to use my hips to push out more, and I should probably do some warmup sets next time . . .

Once I get a form check, I will switch to the regular Deadlift (probably in 2 weeks when I hit 185).

Didn't do any long runs so far, so I decided to do one today. Ran about 4 miles in 33:06 . . . had a side stitch for the first 15 or so minutes, but went away after that. On the way up, it was uphill, which killed me, but felt other than that, the run was nice.

My workout routine will restart tomorrow, and and I will also Squat on my Press day because I haven't done it this week it.

So it turns out that the Tricep Extensions I did a lot more harm than good . . .

Bench: 115 2x5, 105 3x5
One-Legged Squat: 80x5
Squat: 160 4x5

My triceps were completely dead today . . . I couldn't even SOHP 1 rep at 80 (I did 4 sets of 5 reps at 80 last week). I didn't want to wait for these two guys that were doing a billion sets on the rack so I got in a set of One-Legged Squats. Both One-Legged Squats and the Squats felt great. I will move up to 170 on Sunday.

No run today, but I did have to walk 2 miles in 95 degree weather . . . so I guess that counts for something (better than nothing).

RDL: 175 5x5
Bent-Over Rows: 90 5x5

My back was still rounding a little bit when coming up on the RDL's, but it was not as pronounced as last week. I will get a form check on my Deadlift and then start next week at 185.

So who ever would've thought that taking an upper divison Math course would require 3-6 hours of work outside of class each day . . . I will more than likely have to switch to a 2 Day Split due to lack of time.

Anywho, workout today was alright . . . didn't have a spotter, so I did dumbbell bench and Arnold presses . . .

Dumbbell Bench: 50lb dumbbells 4x6
Squat: 170 5x5
Dumbbell Arnolds: 35lb dumbbells 2x6 30lb dumbells 2x6

About 3 months ago, I was able to do 35lbs at 4x6 no problem, so I dunno what's up. Maybe the Squats are affecting them some how, but whatever . . .

SOHP: 80 2x5, 85x5, 90x5
Deadlift: 135 2x5, 155x5, 175x5, 185x5
Bent-Over Rows: 95 5x5

I decided to SOHP again today, to see if there would be any difference, and it worked like a charm. Seeing as how I can do my old 1RM 5 times, I've definitely gained something so far . . . I also got a form check for my Deadlift today, so I lifted light, and will continue to do so for next week to, to perfect my form. Rows felt fine.

Did a garbage/bogus workout with my garbage/bogus weight set at home . . .

Bench: 100 4x8
Curls: 20x16, 15x12, 10x16