texaswolf's 2009 log

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    texaswolf's 2009 log


    I thought I might as well start keeping a log of my workouts on here since I have started frequenting the forum.

    7/15/2009

    I can't believe I even managed to make it back alive after I came home and looked at what the heat index was while I was working out. It is 97 degrees right now but the heat index is 109 degrees.

    5 minute walk to park and brief stretching

    10 burpees
    50 yard sprint
    10 plyometric pushups
    walk back

    15 close grip pushups
    50 yard sprint
    10 knee tucks
    walk back

    x4

    5 minute walk back home and about 10 minutes of stretching while I sipped on my postworkout shake.

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    Helluva log TX. What's your August WO gonna look like?
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    Used to do AM w/o in my garage in Mesa AZ.

    During the summer at 3:30AM it was still well over 100F.
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    7/18/2009

    I walked to the park today intending to do more but it started to rain as soon as I got there so I ran underneath some cover and did this while I waited for it to stop raining.

    Warmup
    20 Squats
    20 Pushups

    Squats
    20x8

    Finally stopped raining and I hit the parallel bar for dips

    Dips
    6;5;5;4

    It started raining again so I jogged home and decided to call it quits. I did 2 more sets of 20 squats when I got home.




    7/19/2009

    Magic 50 for time with 50 pound DB

    5 one arm DB snatches each arm
    5 DB swings
    10 burpees
    x5

    Time - 11:59

    Extracurricular activity

    10 Bent over rows with 50 pound DB each arm
    5 OA DB Snatches each arm
    5 DB Swings each arm
    10 Burpees
    x1


    7/20/2009


    Warmup
    15 BW Squats
    135x10
    225x5


    275 x 16

    Was attempting 20 breathing squats. Massive headache came over me right after the 16th rep so I racked it and moved on. Headache was gone like a minute afterwards. I hate when that happens.

    BB pullovers
    20 reps @ 30 pounds

    Dips
    6;7;6

    One arm rotary handle lat pulldown(alternating arms)
    10x160; 10x160

    Lat pulldown using both arms
    10x250

    I alternated back and forth between dips and the lat pulldowns for 3 sets. 30 seconds rest between sets.


    Plank - 60s; 30s
    V-ups - 5
    Crunches - 25
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    7/22/2009

    I couldn't get to the gym today so I did some sandbag work.

    3 minute jog to park

    Dips
    5;5;6;5

    3 minute jog back home

    Sandbag lifts to shoulder
    10x2

    (alternating right and left shoulders) Sandbag weighs around 150 pounds. Probably a little over.

    Sandbag lifts took 22 minutes. So total workout time was probably around 35 minutes.

    Sandbags are awesome. You can almost feel a layer of armor being formed around your core from working with them.




    7/23/2009

    15 x 60 yard hill sprints




    7/27/2009

    Dips -- 5;3;5;4;4

    Squat jumps -- 12;10;10;10;10

    Pike pushups w/feet elevated 18 inches off floor -- 5;5;4
    Regular Pike PU -- 6;5

    Lunges -- 20;20;10 w/15 lbs. DBs;10

    Plyo pushups -- 10;10

    Regular pushups -- 20;20

    BW Squats -- 20;20;20


    That took me around an hour which seems long. Energy was definitely lacking today. All this was done at the gym so heat wasn't even an excuse.





    7/28/2009

    50 yard sprint
    10 MB slams w/25 pound MB
    x7

    50 yard sprint
    x3

    I was going to do the MB slams for all 10 cycles but the end of my fingertip blistered up and ripped off after the 7th set of slams.




    7/29/2009

    Dips off parallel bars 2 min. rest between sets
    6;7;6;6;5

    Sandbag to shoulder(Alternating shoulders between reps)
    2x1 for 15 sets

    Time -- 28:12 for the sandbag workout
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    Quote Originally Posted by roids1 View Post
    Helluva log TX. What's your August WO gonna look like?
    I forgot all about my log on here.
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    8/2/2009

    Pathetic little workout but I guess I'll post it. I'll blame me drinking an entire brewery on Friday night. At least I did something I suppose.

    Supersetted
    Squats-25;25;25;25
    Dips off parallel bars-5;5;5;5


    Lunges -- 20;20;20

    Pike pushups -- 5;5

    This is when I said screw it and walked home. Like I said pretty pathetic.



    8/3/2009

    For a warmup I went through this gay little obstacle course with around 10 obstacles they have at the park where I run hill sprints. I did the repetitions they advised for advanced routine on the signs which is still pretty pathetic by my standards. That took me about 5-7 minutes.

    30 degree slope on hill

    10 fifty yard hill sprints -- I felt a little twinge in my left hammie on the 9th one. Like the beginnings of either a cramp or muscle pull.

    5 fifty yard uphill backpedals -- I haven't done any backpedaling in awhile. It feels good.

    1 75 yard sprint at 3/4 speed on level ground -- Definitely tweaked my left hamstring a little bit which sucks.



    8/4/2009


    My legs were uber sore today. Probably from the backpedaling combined with the sprints. So I decided to just do an upper body day at the gym. I haven't done bench in like 2-3 months because of the combo shoulder and elbow pain. Shoulder still hurt doing bench but the elbow tendinitis isn't bothering me anymore at least during bench. Pulls are still causing slight pain in the elbow. Nothing like a month ago though. I might be able to start doing some pullup and chin work here again soon.


    Bench
    135x20
    225x10
    225x10
    225x10
    135x15

    Low row cable pull
    150x20
    180x15
    210x10
    120x20(Super slow reps-Don't know why I just did)

    Dips
    4;2;2;1

    Lat pulldown StarTrac machine
    135x20
    180x15
    210x10
    240x7


    As I was leaving the gym I realized I probably should have done something for the shoulders but at that point I said screw it.




    8/5/2009

    AM Workout -- YOGA! Followed along with that show on Oxygen channel. Inhale with Steve Ross. This is part of the routine every morning now. I forgot how great yoga makes you feel after you are done.

    PM Workout -- Magic 50 w/50 lbs. DB
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    8/9/2009

    Last 3 days I have done nothing exercise related.


    AM workout -- 45 minutes of yoga

    PM workout -- 45 minutes of yoga


    8/10/2009


    AM Workout -- 45 minutes of yoga

    PM Workout
    Walk to park
    Dips off parallel bar--8; 6; 6; 5; 6; 4.5
    Walk home

    Squats--25;25;25;25

    Pike Pushups(feet elevated 1 ft. on my fireplace)--5;4;4 --- Range of motion was very questionable on these. Definitely wasn't touching my head to the ground on every rep.

    Lunges--10

    Plyo Pushups--10;10

    Boot Strappers--20;20

    I ran out of gas around the lunges and didn't really feel like doing them so I just did some plyo pushups and boot strappers and called it a day.


    8/11/2009

    Apparently yoga has awakened muscles I had forgotten about. I'm sore as can be today so it was sort of an active rest day.

    All I did today was take a 50 minute walk around a trail near my neighborhood.


    8/12/2009

    45 minutes of yoga


    8/13/2009

    45 minutes of yoga

    I think I will just do yoga for the rest of this week. My elbow has been feeling great this week. Possibly because of the yoga or it could just be healed up. I do think yoga is great for strengthening tendons and ligaments though.


    8/14/2009


    45 minutes of yoga


    8/15/2009

    I didn't plan on doing anything today because I got a little tipsy last night. I did walk to the park later in the day just to get some blood flowing. I walked by the parallel bars and decided to do some dips.

    Dips
    10; 7; 7; 6; 4; 4; 4

    I also tried some pullups with my feet assisting me to test the elbow tendinitis and it seems to be pain free.


    8/17/2009

    AM -- 45 minutes of yoga

    PM
    Dips-8;8;7;7
    Squats-25;25;25;25
    Pullups w/feet assist-5;5;5
    Pike pushups-6;5;4
    Lunges-20;20;20
    Nearly Diamond pushups-15;10
    Regular pushups-30
    Boot strappers-15;15;15


    8/18/2009

    45 minutes of yoga


    8/19/2009

    Circuit style
    Squats - 25
    Dips on parallel bars - 5
    Pullups w/feet assist - 5
    Lunges - 10
    Pike Pushups - 5
    Chinups w/feet assist - 5
    Step ups - 10 (5 each leg)
    Pushups - 20
    Woodchoppers w/25 pound MB - 10 (5 each side)

    4 rounds @ 35 minutes

    It was hot outside today even with cloud cover. I called it quits after the 4th round as I was covered in sweat and the heart was pounding pretty good. 1st and 2nd rounds I did pretty quick with little rest. Rounds 3 and 4 came a lot slower though.


    8/20/2009

    50 minutes of yoga -- Did some different routine along with hot chick on TV. Was on my On Demand. Something from the exercise channel.


    8/24/2009


    Ok, I'm back on the iron. Shoulder is feeling great and elbow is close to being back to normal. I'm thinking a 4 day upper/lower split. Push/pull--Legs--Push/Pull--Legs. I still plan on staying with my conditioning stuff though and yoga as well when I can. Looking back through my logs I haven't done a true weight workout since like May 30th. I guess I did do some work on the 4th of this month with weights.

    Bench Press

    135x10 warmup
    225x10
    275x8
    295x6
    315x4

    Machine Rows
    210x8
    250x6
    270x4
    150x12

    DB Standing Military Press
    60x10
    50x10
    70x7

    Dips
    7; 3; 4.5

    Machine bicep curl
    150x10
    180x8
    200x5
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    8/25/2009

    Front Squats
    135x10
    185x8
    185x8
    I need to work on form on these. Way I was holding the bar had my wrists hurting near the end of my reps. I could probably do more weight if I find a comfortable way for it to sit on me. I have never done front squats before really.

    One arm Deadlift
    Right -185x1;225x0;225x0;215x1
    Left - 185x1; 225x1

    I was doing these for a kung **** beater grip challenge on another forum I post on.

    Deadlifts
    225x10
    275x10

    I didn't go too heavy on deadlift. Just trying to ease back into the iron.

    Lunges w/20 pound DBs
    3x12

    Hamstring curls
    160x10
    175x8
    190x7

    Standing Calf Raises(Machine)
    300x10
    300x10
    300x10
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    8/27/2009

    Incline Bench Press
    135x10 warmup set
    205x8
    225x6
    225x5
    245x2

    Lat pulldowns

    120x12 warmup set
    180x10
    200x8
    230x8
    270x4

    Seated Military Press

    115x10
    135x7
    145x5

    DB Front Lateral Raises
    25x10
    27.5x10
    30x8

    Dips

    BW x 5
    BW x 4
    BW+10 x 2

    There was a 10 pound DB lying near the dip bars so I grabbed it with my feet on the last set.


    Morning workouts suck by the way.
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    8/29/2009

    Back Squats
    135x10 warmup
    225x10
    275x8
    295x8
    315x6

    Stiff Legged Deadlifts
    225x8
    275x6
    275x7
    295x6

    Leg Press
    450x12
    540x10
    630x10

    Hamstring curl
    140x10
    140x10
    140x10

    Calf raises
    300x10
    300x10
    300x10


    8/31/2009

    Bench Press
    135x10 WU
    225x10
    275x5
    295x2

    Left shoulder was hurting pretty bad today doing bench press which is the whole reason I quit lifting weights for so long. I think benching is out of my workout regimen from now on. Bench is the only thing which really aggravates the shoulder as well. Shoulder presses or anything else for that matter cause no pain or discomfort at all.

    BB Rows
    135x10
    225x8
    225x8
    225x7

    Standing Military Press
    135x10
    155x6
    185x2

    Dips
    BWx7
    BWx4
    BWx3
    BW+30xFail

    Someone left a 30 pound DB under the dip station so I tried to do dips with it. I went down and came back up halfway. Just couldn't lock it out.

    Curls - LifeFitness macine

    180x10
    195x8
    210x5


    9/1/2009

    50 yard sprint
    10 MB slams with 25 pound MB
    walk back & repeat
    x10
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    Don't know how I missed this.............SUBBED!

    Kill it ya big lug.
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    6'5 300lbs you are one freight train i would not wanna get in the way of! haha..hey bro those are some intresting and unique workouts to say the least..what are you goals? Almost looks like a sport specific conditioning
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    I'm more about improving my overall work capacity these days. I don't much care about being super strong anymore. I would also like to get down to around maybe 275 or so.

    So I guess just overall fitness more than anything.
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    9/2/2009

    Front Squat
    135x10
    185x10
    225x6
    225x5

    Deadlift
    225x10
    275x8
    315x7
    365x4

    Lunges w/15# DBs
    3x12

    Hamstring curls
    160x10x3

    Calf raises

    300x10x3

    I used the straps for front squats like a friend of mine suggested. That definitely helps. They are still weird though. Bar has a tendency to roll back and try to choke me out while I am doing the squats. At least my wrists aren't hurting though. It could be that I have weird shaped shoulders. I don't know.

    Front squats definitely blast the quads though.
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    9/3/2009

    DB Incline Bench
    50x15
    60x15
    65x15
    70x10

    Lat pulldown
    180x10
    210x8
    240x7
    270x5

    Standing DB Military Press
    60x10
    70x4
    50x10

    Front lat raises w/DBs
    25x12
    20x15
    15x20

    Dips
    2;5;3;3

    I felt weak in the gym today. I blame a bad night of sleep.

    DB Incline didn't really hurt that much shoulderwise.
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    I've got the bad bench press shoulder too brah...blows. I find the BB Incline hurts my shoulder way more than DB Incline...

    Check this article out...helped me a bit. http://www.bodybuilding.com/fun/criticalbench24.htm

    When I do any type of pressing, I do the "arm stretched stretched out against the wall" stretch before and after EVERY set of everything, with other stretches mixed in...only way I can get through it. Keep stretchin that thing man. Do the cuban rotations and other stuff from that article.
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    supp dems -subbed
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    9/7/2009

    BB Bench
    185x10
    185x10
    185x10
    185x10
    185x10
    185x10
    185x10
    185x9
    185x7
    185x6

    BB Rows

    140x10x10
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    Quote Originally Posted by texaswolf View Post
    9/7/2009

    BB Bench
    185x10
    185x10
    185x10
    185x10
    185x10
    185x10
    185x10
    185x9
    185x7
    185x6

    BB Rows

    140x10x10
    Ten sets of BP, WTF Wolfie????
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    Quote Originally Posted by texaswolf View Post
    9/7/2009

    BB Bench
    185x10
    185x10
    185x10
    185x10
    185x10
    185x10
    185x10
    185x9
    185x7
    185x6

    BB Rows

    140x10x10
    Quote Originally Posted by jakellpet View Post
    Ten sets of BP, WTF Wolfie????
    I go all over the place with my workouts. I thought I might try 6 weeks of German Volume Training.
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    9/9/2009

    Squats
    205x10x10

    That was brutal. Bring on the DOMS!

    Hamstring curls
    140x12x3

    Calf raise machine
    300x12x3
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    Oh man, I don't envy the DOMS you're about to have.
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    9/11/2009

    Standing Military Press
    115x10
    115x10
    115x10
    115x10
    115x10
    115x10
    115x10
    115x8
    115x10
    115x9

    Dips
    3; 2; 4

    Machine curls
    130x15
    130x15
    130x14
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    How them shoulders feelin big man? 10 sets...damn, good stuff bro.
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    Quote Originally Posted by JW32Hoops View Post
    How them shoulders feelin big man? 10 sets...damn, good stuff bro.
    x2 man, thats delt destruction
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    They're a little sore. Legs are by far the worst though. I'm good today though.
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    Leg DOMS always trump everything else. Nothing even comes close, in a distand 2nd is pecs after a long layoff.
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    9/14/2009

    DB Bench--90 pound DBs I had to start here because some tool was using the BB bench to do DB flys with 15 pounders. Angry
    1x10
    1x10
    1x10

    BB Bench @ 185 lbs.
    1x10
    1x10
    1x10
    1x10
    1x10
    1x10
    1x8

    BB Rows @ 150 lbs

    10 sets of 10 reps

    I'll probably stick at that weight on rows next week. Last set form was pretty sloppy.
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    Is this GVT?
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    6'5"  300 lbs.
    Join Date
    Jun 2009
    Age
    5
    Posts
    469
    Rep Power
    304
    Level
    17
    Lv. Percent
    31.17%

    Quote Originally Posted by texaswolf View Post
    I go all over the place with my workouts. I thought I might try 6 weeks of German Volume Training.
    Quote Originally Posted by JW32Hoops View Post
    Is this GVT?
    Yea, I've never tried it before. I thought I would give it a whirl. It is definitely different.
  32. New Member
    texaswolf's Avatar
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    6'5"  300 lbs.
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    Jun 2009
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    Lv. Percent
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    9/15/2009

    15 x 50 yard hill sprints
  33. New Member
    texaswolf's Avatar
    Stats
    6'5"  300 lbs.
    Join Date
    Jun 2009
    Age
    5
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    469
    Rep Power
    304
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    17
    Lv. Percent
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    9/16/2009

    Squats
    215x10
    215x10
    215x10
    215x10
    215x10
    215x10
    215x10
    215x9
    215x9
    215x8

    Hammy curls
    140x12
    140x11
    140x12

    Calf raises
    300x15
    300x15
    300x15
  34. New Member
    texaswolf's Avatar
    Stats
    6'5"  300 lbs.
    Join Date
    Jun 2009
    Age
    5
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    469
    Rep Power
    304
    Level
    17
    Lv. Percent
    31.17%

    9/19/2009

    I didn't get to do this yesterday because I worked some pretty long hours Thursday and Friday. I got into the gym and got it in this morning though.

    Standing Military Press
    115x10
    115x10
    115x10
    115x10
    115x10
    115x10
    115x10
    115x10
    115x9
    115x10

    Dips

    BWx4
    BWx5
    BWx4

    Machine curls

    140x15
    140x13
    140x12


    I'm liking GVT so far. The weights aren't heavy enough to really strain my left shoulder which is great. It starts to get pretty taxing when you start hitting sets 8-10 especially on leg day.

    I will probably try to stick with it for at least 6 weeks.
  35. New Member
    texaswolf's Avatar
    Stats
    6'5"  300 lbs.
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    5
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    Rep Power
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    17
    Lv. Percent
    31.17%

    9/22/2009

    Bench
    195x10
    195x10
    195x10
    195x10
    195x10
    195x10
    195x7
    195x6
    195x8
    195x7

    BB Rows
    150x10x10
  36. Banned
    JW32Hoops's Avatar
    Stats
    6'7"  250 lbs.
    Join Date
    Aug 2007
    Posts
    1,200
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    0
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    26
    Lv. Percent
    8.23%
    Achievements Posting Pro

    You're committed to the GVT, good workouts broheim...will be interested to see what your review is after the 6 weeks.
  37. New Member
    texaswolf's Avatar
    Stats
    6'5"  300 lbs.
    Join Date
    Jun 2009
    Age
    5
    Posts
    469
    Rep Power
    304
    Level
    17
    Lv. Percent
    31.17%

    9/24/2009

    Squats
    215x10x10 with 90 second rest between sets. Ouch. This was really rough today. My legs were screaming by set 10. I got all the reps in today though and didn't bitch out.

    Hamstring curls
    140x12x3

    Calf raises
    300x15x3
  38. New Member
    texaswolf's Avatar
    Stats
    6'5"  300 lbs.
    Join Date
    Jun 2009
    Age
    5
    Posts
    469
    Rep Power
    304
    Level
    17
    Lv. Percent
    31.17%

    9/25/2009

    50 yard sprint
    10 MB Slams with 25 pound MB
    x10
  39. New Member
    texaswolf's Avatar
    Stats
    6'5"  300 lbs.
    Join Date
    Jun 2009
    Age
    5
    Posts
    469
    Rep Power
    304
    Level
    17
    Lv. Percent
    31.17%

    9/26/2009

    BB Standing Military Press
    125x10
    125x10
    125x10
    125x10
    125x10
    125x10
    125x7
    125x7
    125x7
    125x10

    Dips
    BWx2
    BWx2
    BWx2

    Machine Curls
    140x15
    155x12
    170x10


    I didn't manage many dips today. My triceps were already well worked from the military presses. I was doing them with a pretty close grip. I had my pinky fingers just inside the rings on the olympic bar.
  

  
 

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