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Sweetlou's training log

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    Quote Originally Posted by swollen87 View Post
    You bodys preferred source is carbs, although you can make it run on fats, if you eliminate ALL carbs ie ketogenic diet

    Look into quinoa, tons of cals and carbs, easy to eat, and it contains ecdysteroids

    Well it actually depends on more than that too. Every person is different in how our bodies burn energy. It depends on which metabolic type you are, and if you are a fast or slow oxidizer. To be as efficient as possible, you should base your diet around metabolic typing. Zir Red seems to know a lot about this.
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    4/13/12-DE Squat/Deadlift
    Workout:
    GPP: 20 tire flips w/ 500lb tire
    De Box Squat w/ Monster Minis
    255+Bandsx6x2, these felt off but im still working on squat technique
    Speed Sumo Pulls
    315x6x1, I got a vid of my last set, need to get shoulders behind the bar yet my hams/hips arnt up to par with that leverage as of yet. Will be adding wide stance pullthroughs next cycle w/ ABductor and adductor work.
    Single Ply superior sumo pull work, straps down
    315x1,1
    405x1
    455x1
    Landmines
    20lbsx12,12,12
    Notes: Good session and got a clear idea of what has to change to be a better puller. I also prefer to pull in gear.
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    4/14/12-DE Bench
    Workout:
    GPP: 3 100 meter paces, 50% face Pulls, 50% rows with 50lbs on the prowler
    Chins
    Bwx12,10 PR ive never done 12 in a row before
    DE Bench w/ doubled up minis
    135lbs+bandsx9x3 3 diff grips, with my form adjustments my tris were on fire doing these. Never had so much tri activation on bench before.
    Standing OH BB Press
    135x5
    155x5
    165x5
    170x5 progress
    Iso Hammer Low Row
    230x12
    270x10,13
    Conditioning Circuit: 10lb medicine ball wall pushedx10+4 kilo medicine ball slamsx10+Unilateral Mini Band Pushdownsx15 for 5min then 10 after that+30 jump rope. 15min nonstop. Got 11 total laps.
    Notes: Good session, my partner and I have really been enjoying focusing on 3-4 big lifts then finishing with conditioning to get all the rest. For now we need all the GPP and conditioning to keep up us recoverying and able to handle the heavy workload. It shows in each session.
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    4/16/12-ME Squat/Deadlift
    Workout:
    GPP: 16 tire flips with a 500lb tire
    Squat
    325x3
    375x2
    415x2
    445x2 PR, I adjusted my squat form by using a thumbless grip, made a world of difference
    Sumo Stance Kettle Bell Swings
    2 35lb bellsx12,12,12,12
    Reverse Hypers+Light Band Crunches
    180x15/frontx10, leftx10, rightx10
    180x15/frontx10, leftx10, rightx10
    180x15/frontx10, leftx10, rightx10
    Notes: I forgot that a squat bar weighs 55lbs and not 45lbs. So I thought I was doing 435, no wonder it was hard haha. Btw 435 was my second attempt at the meet in feb so it just did 10lbs more for a double.
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    Quote Originally Posted by SweetLou321 View Post
    4/16/12-ME Squat/Deadlift
    Workout:
    GPP: 16 tire flips with a 500lb tire
    Squat
    325x3
    375x2
    415x2
    445x2 PR, I adjusted my squat form by using a thumbless grip, made a world of difference
    Sumo Stance Kettle Bell Swings
    2 35lb bellsx12,12,12,12
    Reverse Hypers+Light Band Crunches
    180x15/frontx10, leftx10, rightx10
    180x15/frontx10, leftx10, rightx10
    180x15/frontx10, leftx10, rightx10
    Notes: I forgot that a squat bar weighs 55lbs and not 45lbs. So I thought I was doing 435, no wonder it was hard haha.
    Nice session. Is that squat bar the one that has that super nice gritting in the middle that you can practically set it on your back and it holds itself on? I love that thing. Wish the one at my gym didn't break
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    Quote Originally Posted by Torobestia View Post
    Nice session. Is that squat bar the one that has that super nice gritting in the middle that you can practically set it on your back and it holds itself on? I love that thing. Wish the one at my gym didn't break
    Its got a bite to it, its a texas squat bar. So i guess it is?
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    4/18/12-ME Bench
    Workout:
    GPP: 3 100 meter laps 50% face pull, 50% rows with 50lbs on the prowler
    Chins
    bwx12,7
    Bench
    225x3
    255x2
    275x2 My meet PR for a double
    295x2 20lb PR for a double, stopped here as i was super drained from the week
    Flat DB Press
    55x10
    70x10
    80x9 PR
    Chest Supported Kettle Bell Rows
    35x5 high,5 low
    55x7 high,7 low
    55x7 high,7 low
    4 way neck machine+Tate press/Rolling tricep ext
    40x2 sets of 15 each way with 25x10 of tate and 10 of rolling for 2 sets.
    Notes: Cant sleep well, i must not react well to most any pre-wo on the market anymore.
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    4/20/12-DE Squat/Deadlift
    Workout:
    GPP: 20 tire flips w/ a 500lb tire
    DE Box Squat w/ 40-50lbs chain weight
    205 bar weight+chainsx10x2
    Speed Sumo Pulls
    315x6x1, to sore and tired from ME day to really do these, forced me to really dial in my form tho.
    Notes: God a cold building so I stopped here.
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    4/21/12-De Bench
    Workout:
    GPP: 3 100 meter laps 50% face pulls, 50% row with 50lbs on the prowler
    Chins
    Bwx12,10
    De Bench w/ 40-50lbs of chain
    115lbs bar weight w/ chainsx9x3 3 diff grips, partners says this is the fastest hes ever seen me bench and best form too.
    Chest Supported Cambered Bar Pendlay Rows
    135x5
    185x5
    205x5
    225x2
    185+40lbs chainx5,5
    100 pushdowns with 2 mini bands and 100 pullaparts with a monster mini.
    Notes: Still sick cut it short. The flexor connected to my middle finger has been bothering me so ive had to adjuct my grip on rows a lil no big deal.
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    4/23/12-ME Squat/Deadlift
    Workout:
    GPP: 2 100 meter laps 50% pullthroughs, 50% pushing. 30lbs on the prowler, 1 100 meter lap pushing
    Squat
    315x3
    375x2
    415x2
    415+60lbs chain weightx2, im still sick so I didnt wanna go crazy. Yet I just through the chains on, 475 top weight (my meet max) about 445 bottom weight. Very rough set but nailed it. PR
    Two monster mini crunches+kettle bell swings+reverse hypers
    10 front, 10 both sides, 2 35lbs kettle bells for 12, 180lbsx15. 3 total sets.
    Notes: Amazing session today, even tho im sick I hit a huge PR. Good things are coming.
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    Quote Originally Posted by SweetLou321 View Post
    Notes: Amazing session today, even tho im sick I hit a huge PR. Good things are coming.
    Awesome news, man. Way to stick through it all despite being sick. That's how it's done.

    I probably asked you already (I'm also somewhat sleep deprived from last night, so my head is foggy), but do you have a meet coming up?
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    Hitting a nice stride in your training.
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    Quote Originally Posted by Torobestia View Post
    Awesome news, man. Way to stick through it all despite being sick. That's how it's done.

    I probably asked you already (I'm also somewhat sleep deprived from last night, so my head is foggy), but do you have a meet coming up?
    October, and thanks man!
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    Quote Originally Posted by Rodja View Post
    Hitting a nice stride in your training.
    Yes I have, im still a lil off however with diet and sleep. School takes priority
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    4/25/12-ME Bench
    Workout:
    GPP: 3 100meter laps with 50% face pulls and 50% rows with 70lbs on the prowler.
    Chins
    Bwx12,10
    Bench
    225x3
    275x2
    295x2 easy
    315x0, wasnt in the cards today. Stalled out right below my 2 board. So Ill switch that to a 1 board next time around. Ran out of gas, the cold and everything caught up to me in this session.
    Flat DB Press
    60x10
    70x10
    80x10 PR
    Chest Supported Kettle Bell Rows
    High row-55sx15
    Low row-55sx15
    High row-55sx13
    Low row-55sx15
    4 way neck machine+Tate/Rolling tricep ext+YTLs
    45lbsx15 each way/25x10/10, 5x10 each way. 2 sets of this.
    Notes: My right shoulder is tweaked a lil so im trying to pre/rehab that atm. Worn out, gonna take it easy on the speed days again to allow for my cns to recover some before my 1s week on squat/bench next week.
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    4/27/12-De Squat/Deadlift
    Workout:
    GPP: 3 supersets of 35lb kettle bell swings and 90lbs on the reverse hyper for 10 reps each
    De Box Squat w/ 60lbs of chain
    215+chainx10x2
    Speed Conventional Pulls
    315x8x1
    GHRs
    Bwx10,10
    Notes: Still run down, but had the best overall session ive had in awhile. I changed my deadlift form sum and was ripping up 315 like 225. I was amazed. I got some vids for form, shoulders a lil behind the bar. Good day.
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    Are you going to post the vids?
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    Quote Originally Posted by Rodja View Post
    Are you going to post the vids?
    The lighting is bad but I can if anyone wants to see them. Ill be investing into a legit camera soon to tape my workouts, or ME/DE work.
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    4/28/12-DE Bench
    Workout:
    GPP: 3 100meter laps with 50% face pulls, 50% rows with 70lbs on the prowler.
    Chins
    Bwx12,12
    De Bench w/ 60lbs chain weight
    135+chainsx9x3 3 diff grips
    Seated Oh DB Press
    55x10
    65x10 Pr for this range of motion, dbs touching shoulders
    50x12
    "Kroc" Chest Supported BB Rows
    185x21, all out set on the chest support bench for back/grip work
    Unilateral Mini band pushdowns+monster mini band pullaparts
    25x4 sets each lift for 100 total reps.
    Notes: The sun here in florida is brutal, the GPP took a lot out of me, but good day anyways.
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    4/30/12-ME Squat/Deadlift
    Workout:
    GPP: Superset of Kettlebell swings with 35lbs and reverse hypers with 90lbs for 3 sets of 10 reps each
    Squat
    325+60lbs of chainx1
    375+60lbs of chainx1
    415+60lbs of chainx1
    Notes: Im done right now, imma start my deload early this week and do the scheduled deload next week. Between school, work, and 2 full lifts im beat to hell. I still auto piloted some big weight today so I feel pretty good about that. Im gonna switch my ME lifts to a 2 week rotation from 3. Im starting to stall the third week and im usually pretty tired mentally and dread the lifts. I was ready for singles last week. Im still sticking to 4-5 basic lifts to rotate from to pin point what helps my main lifts. Also itll most likely be week one max double/triple, week two max single, rotate, repeat, deload/gear work ect. Since ill be competeing in gear soon things will change, my current set up is for raw. Basic lifts for those who are wonder are
    ME Squat/Deadlift: Box Squat below parallel, Goodmornings, Deadlift w accomidating weight/deficite/high pulls, Free squat.
    ME Bench: Floor Press, Cambered Bar Press, 2 or 1 Board Press, Full Bench, RE DBs.
    So far those lifts have helped my squat greatly. Also my bench has improved in technique from the variations and de work.
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    5/2/12-ME Bench (Deload)
    Workout:
    GPP: face pulls w/ monsterminis+medicine ball wall slams, 20/10 3 sets
    Chins
    Bwx12,10
    Bench w/ Doubled up minis
    135+bandsx3
    185+bandsx3
    Flat DB Press w/ a mini band around my back
    40+bandx20
    50+bandx15
    60+bandx10
    Chest Supported Kettlebell Rows
    55, highx12
    55, lowx12
    55, highx12
    55, lowx12
    Straight Bar Ext to eye with doubled up minis+Hammer Curls+4 way neck machine
    65+bandsx12,12
    20x12,12
    25lbs for 2 sets of 10
    Notes: Just played some this session to see if I like the variations of the lifts. The dbs sucked pretty bad. Also I have a huge imbalance in my neck from left to right. Prob from my crap bbing days. Not sure how to go about fixing this.
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    5/4/12-DE Squat/Deadlift
    Workout: (Deload)
    GPP: Superset of 35lb kettlebell swings and 90lb reverse hypers for 3 sets of 10 each.
    DE Box Squat w/ 60lbs of Chains
    185lbs bar weight+chainsx8x2
    Speed Conv Speed Pulls
    315x6x1
    Band Goodmornings+Land mines
    monster minix15+barx12
    lightx15+10x10
    monster mini+lightx15+10x10
    lightx15+10x10
    Notes: tweaked my back on pulls, need to work on my hip groove for pulls with more GMs in my training.
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    5/5/12-DE Bench
    Workout: (Deload)
    GPP: Unilateral Mini Band Face Pulls+12lb Medicine Ball Wall Slams, 3 sets of 15 and 10
    Chins
    Bwx10,10
    DE Floor Press w/ 60lbs of chains
    115lbs bar weight+chainsx9x3, 3 diff grips
    Seated Oh DB Press
    50x10
    55x10,10
    DB Rows
    50x15
    70x15,15
    Unilateral Mini Band Pressdowns+4 way neck machine+db shrugs
    25/15x10 each way
    25/25x15 each way
    25/shrugs-45x15
    25/shrugs-55x15
    Notes: I jammed my big toe on my right foot pretty bad and it hurt to be in my arch so i opted for floor press. Way very fast and explosive, just torched my tris something bad.
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    5/7/12-ME Squat/Deadlift
    Workout: (Deload)
    GPP: 3 200 meter laps walking the prowler forward then backward with 70lbs.
    Close Stance Parallel Front Squat Box Squats
    135x5x3
    Reverse Hypers
    90lbs+2 Monster Minisx15x3
    Seated Rope Crunches
    60x12
    70x12
    80x12
    Notes: No Me lift and light assistence lifts, feeling much better!
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    On a side note I cant enter the anabolics section without getting annoyed. It amazes me the ppl who run ph/ds/aas anymore.
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    Lol. The section should have a warning sign: "Beware of the daily dbol only cycle threads, To or Not To PCT after SDrol threads, and miscellaneous threads like these".
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    Welcome to our world! Hope you enjoy the stay
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    There's maybe a 1:20 ratio of PH/DS:AAS posts these days. That's not to say that there aren't some good OTC hormones, but these 3-4 compound oral stacks are just ridiculous.
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    Quote Originally Posted by Torobestia View Post
    Lol. The section should have a warning sign: "Beware of the daily dbol only cycle threads, To or Not To PCT after SDrol threads, and miscellaneous threads like these".
    Sheesh! The more is better attitude. I was more refering to the ppl that by no means need to cycle. Theres a guy running like sd, hdrol, and 5ohp or whatever. His second run of sd and hes 5'9 at 160. I weighed that much my sophmore year in high school. I feel bad for these ppl.
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    Quote Originally Posted by Rodja View Post
    There's maybe a 1:20 ratio of PH/DS:AAS posts these days. That's not to say that there aren't some good OTC hormones, but these 3-4 compound oral stacks are just ridiculous.
    Oh yes there are some great compounds. Im 21 so I have no plans on running anything until im peaking in my performance which is a long long ways off. I still find the science interesting.
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    Quote Originally Posted by SweetLou321 View Post
    Sheesh! The more is better attitude. I was more refering to the ppl that by no means need to cycle. Theres a guy running like sd, hdrol, and 5ohp or whatever. His second run of sd and hes 5'9 at 160. I weighed that much my sophmore year in high school. I feel bad for these ppl.
    It's hard to remember all the different categories of bad threads that appear there.
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    5/10/12-ME Bench
    Workout: (Deload)
    GPP: Unilateral Mini band face pulls+Med ball wall slams-20+12x15 for 3 sets
    Chins
    Bwx10,10
    DB Complex
    Oh DB Press-45x15
    Flate DB Press-45x15
    Incline DB Press-45x15
    Assisted Dipsx15
    Chest Supported T-bar Rows Neutral Grip
    90x15,15,15
    Unilateral Mini Band Pushdowns+4 way neck machine
    100 reps+35x2 sets of 15 each way
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    5/12/12-DE Squat/Deadlift
    Workout: (Deload)
    GPP: 35lbs kettlebell swings superseted with 90lb reverse hypers-3x10 each
    DE Box Squat
    225x8x2
    Speed Pull conv alt with sumo
    315x8x1, 4 of each
    GHRs+Side Bends
    bwx10/35x12,12
    bwx10/35x12,12
    bwx10/35x12,12
    Notes: Got my gear order and my super centurion is was to big, like 2 sized to big. Im pissed about that, gotta send it back. Anyways conv pulls were fast and felt good. Sumo were slow off the bottom, I just suck at sumo.
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    5/13/12-DE Bench
    Workout:
    GPP: Unilateral Mini Band Face Pulls+12lbs med ball wall slams-3x20 and 15
    Chins
    bw+fat gripzx1 So hard not even funny, that one rep hurt more then the 10 that followed
    bwx10
    DE Bench
    135x6x3 3 diff grips
    Shirt Work (Titan Super 2-ply F6)
    225 to a 4 board
    315 to a 3 board
    365 low as I could go, about a 3 board
    Seated Oh DB Press
    55x10,10
    Iso Hammer High Row w/ Fat Gripz
    180x12
    230x12,12
    BB Shrugs
    225x10
    315x10
    405x6,6
    4 Way neck Machine
    25x2 sets of 15 each way
    Notes: I got to try my new bench shirt today. Idk what happened but the right sleeve caught my tricep and stretched it and pulled it at the bottom of the long head when we first put it on, now that area hurts and is tight. Im hopefull its not a long term issue like other small injuries are. I couldnt even get close to touching with 365 on the bar, Ill prob need 450-500 just to touch in this shirt. Which means ill prob need more tricep work and a change in my programing. Rows with fat gripz sucks but imma start doing them for my grip and they dont hurt my nagging forearm extensor. Ive never done 405 shrugs so thats a PR, as bill star said they deff overload the whole back damn.
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    Those Fatz chins are a bitch. I got up to 3x6xBW and I thought they were gonna tear my hand in half. I love chins, but I dreaded those damned things every week.
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    Quote Originally Posted by Mr.Sinister View Post
    Those Fatz chins are a bitch. I got up to 3x6xBW and I thought they were gonna tear my hand in half. I love chins, but I dreaded those damned things every week.
    I hear yea, idk if ull be seeing me doing them to much, maybe it would be a good change of pace tho. Made all my fingers hurt in ways I didnt know where possible
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    5/14/12-ME Squat/Deadlift
    Workout:
    GPP: Walking backwards then forwards for 200 meters 3 times with 70lbs on the prowler. It is hot in FL.
    Low Bar Goodmornings
    195x3
    235x3 didnt hit the depth I wanted
    235x3
    255x3, I got a vid for this set ill try to get up. Im making a point to go as low as I can before I fall over and or pass out. And to hit the same depth every set. Rough day.
    Front Squat Box Squats
    135x5
    185x5,5,5
    Reverse Hypers
    90lbs w/ 2 monster minisx15,15,15
    Spud Long Abs Straps Standing Cable Crunches
    80x15
    100x12
    120x10
    Notes: Im in quite some pain, tricep didnt effect this session. Hoping itll be good for floor press on wed. I hate life right now, the deep gms, front squats, and cable crunches tore me up. If you have any bicep pain that flares up when doing standing cable crunches I highly suggest the spud long ab straps, there about 30 bucks on elite fts. Great addition to my training.
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    5/16/12-ME Bench
    Workout:
    GPP: 3 100 meter paces with 70lbs on the prowler. 50% face pulls and 50% rows.
    Floor Press
    185x3
    225x3
    255x2 wanted a triple but a PR nonetheless
    225x5 felt great, PR. I used my elite fts medium wraps for the second time, great feel.
    Oh Light Band Extensions
    15,15,15,15
    Upright Row Face Pull Combo
    53lbsx12,12,12
    Neutral Grip Chest Supported T-bar Row
    90lbsx15,15,15
    4 Way Neck Machine
    25lbsx15 each way
    35lbsx15 each way
    Notes: My tricep didnt bother me this session. The floor press went great, didnt get the triple I wanted but I need to do more floor presses to get the groove right. Tate presses and rolling ext hurt it do I did band oh ext which was fine. I read a book by Jim Wendler I have about Me work and it covered west some so Im going with his template for now as it was exactly what I needed.
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    Quote Originally Posted by SweetLou321 View Post
    5/16/12-ME Bench
    Workout:
    GPP: 3 100 meter paces with 70lbs on the prowler. 50% face pulls and 50% rows.
    Floor Press
    185x3
    225x3
    255x2 wanted a triple but a PR nonetheless
    225x5 felt great, PR. I used my elite fts medium wraps for the second time, great feel.
    Oh Light Band Extensions
    15,15,15,15
    Upright Row Face Pull Combo
    53lbsx12,12,12
    Neutral Grip Chest Supported T-bar Row
    90lbsx15,15,15
    4 Way Neck Machine
    25lbsx15 each way
    35lbsx15 each way
    Notes: My tricep didnt bother me this session. The floor press went great, didnt get the triple I wanted but I need to do more floor presses to get the groove right. Tate presses and rolling ext hurt it do I did band oh ext which was fine. I read a book by Jim Wendler I have about Me work and it covered west some so Im going with his template for now as it was exactly what I needed.
    I love that ME book by Wendler. He's arguably the best writer (in terms of construction and readability) in the PL world.
    M.Ed. Ex Phys
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    Quote Originally Posted by Rodja View Post
    I love that ME book by Wendler. He's arguably the best writer (in terms of construction and readability) in the PL world.
    I've not seen his ME book; is it available somewhere as an ebook?
    Don't worry, man, someday I'ma be nobody too.
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