k0ng's journey to greatness

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  1. k0ng's journey to greatness


    It's been a while since I kept an active weightlifting journal. I've still been training. I've been working out since I was 15 years old. I work night shift as an RN on a 4 day rotation so it's time consuming somedays for me to get a workout in but I still get it done as well as some boxing and occasional grappling.

    Right now my routine is pretty simple, and I already got in this mornings workout at 7:30AM.

    Height: 5'11" Weight: 220lbs Bodyfat: 8%

    Monday February 20, 2012

    Bench Press:
    135lbs x 5
    185lbs x 5
    225lbs x 5
    275lbs x 5
    315lbs x 5 x 5
    335lbs x 1 x 3

    Barbell Rows:
    135lbs x 5
    185lbs x 5
    225lbs x 5
    275lbs x 5 x 5

    OH Press:
    115lbs x 5
    135lbs x 5
    185lbs x 5
    195lbs x 5 x 5

    Face Pulls:
    170lbs x 3 x 15

    Pullups:
    220lbs + 30lbs x 2 x 20

    BB Curls:
    135lbs x 3 x 10

    Parallel Dips:
    220lbs + 45lbs x 3 x 15I am currently on an upper/lower split and will post tomorrows lower body session.
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS


  2. Tuesday February 21, 2012 - Lower Body

    Squat:
    135lbs x 5
    225lbs x 5
    275lbs x 5
    315lbs x 5
    405lbs x 5
    425lbs x 5 x 5

    Stiff Leg Deadlift:
    225lbs x 3 x 10

    Front Squat:
    185lbs x 3 x 10

    Sit Ups:
    2 x 50

    Hanging Leg Raises:
    5 x 20

    Grip Training:
    Pinching 45lb weights; 3 x 20 seconds

    Notes: I'm off for the next four days. I think I'm going to head down to Georgia for a little camping trip with some pals. I sure could use the time away from red lights and hospitals and have some time out in the wilderness.
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
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  3. After the crazy past couple of days I needed a good workout to release some stress

    Thursday February 23rd 2012, Upper body

    OH Press
    135lbs x 5
    185lbs x 5
    200lbs x 5 x 5

    Pullup
    3 x 20

    Bench Press
    185lbs x 10
    225lbs x 10
    255lbs x 3 x 10

    Dips
    +75lbs x 3 x 10

    BB Curls
    135lbs x 3 x 10

    Rotator Cuff, grip, and core work

    3 rounds of heavy bags, 3 rounds of mitts, 3 rounds of sparring, 3 rounds of speed training


    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS

  4. Friday February 24th 2012 - Lower Body

    Deadlift:
    225lbs x 5
    315lbs x 5
    405lbs x 5
    505lbs x 5
    520lbs x 3 x 5

    Power Cleans:
    225lbs x 3
    245lbs x 3
    255lbs x 3 x 3

    Dynamic Box Squats:
    185lbs x 8 x 3

    Glute Ham Raises:
    3 x 8

    Sit Ups:
    3 x 25

    Hanging Leg Raises:
    2 x 25

    Hanging Towel Chins:
    3 x 10
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS

  5. 6:46AM
    Height: 5'11"
    Weight: 221.4lbs

    Pre workout: boiled eggs, spinach salad, grilled chicken, cheese, ranch dressing, almonds
    Post workout: 1 scoop of whey protein, 2 glasses of milk, 1 banana, fish oil, multi-vitamin

    Monday February 27, 2012 - Upper body

    Bench Press:
    135lbs x 5
    225lbs x 5
    275lbs x 5
    325lbs x 4 x 5
    345lbs x 1 x 3

    Barbell Rows:

    135lbs x 5
    225lbs x 5
    280lbs x 5 x 5

    Incline Press:
    185lbs x 5
    240lbs x 3 x 10

    Pulldowns:

    185lbs x 3 x 12

    Pullups:
    221.4lbs + 45lbs x 4 x 10

    BB Curls:
    130lbs x 3 x 8

    Parallel Dips:
    220lbs + 45lbs x 3 x 10


    Tuesday February 28, 2012 - Lower Body

    Squat:
    135lbs x 5
    225lbs x 5
    315lbs x 5
    405lbs x 5
    430lbs x 5 x 5

    Stiff Leg Deadlift:
    240lbs x 3 x 10

    Front Squat:
    225lbs x 3 x 8

    Sit Ups:
    4 x 40
    Leg Raises:
    4 x 12

    Grip Training:
    Climbed the rope with a 45lbs on me. I think the rope goes up 18 feet. I'm not sure.
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
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  6. Thursday March 1st 2012, Upper body

    OH Press
    135lbs x 5
    185lbs x 5
    205lbs x 5 x 5

    Pullup
    5 x 10

    Bench Press
    185lbs x 10
    225lbs x 10
    265lbs x 3 x 10

    Dips
    +75lbs x 3 x 10

    BB Curls
    135lbs x 3 x 10

    A bunch of grip and core work in the end....didn't really do much rotator cuff work so I'll make up for it over the weekend.

    At the beginning of the workout I was 220lbs on the dot and my bodyfat is measuring around 9%.
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS

  7. Today I decided I would do some maxes. I ended up eating about 50 grams of whole grain rice, a bunch of grilled chicken, a huge salad full of greens, and some Gatorade before working out.

    I started out with squats. I decided it'd be better to do upper, then lower, then upper instead of doing the lowers back to back.

    Weight before workout was 220.7lbs. My calibers actually measured at 8% and I am feeling extremely lean for the past few days.

    I started with the bar and did 10 reps.

    Squat
    bar x 10
    135 x 10
    225 x 10
    315 x 1
    405 x 1
    505 x 1
    550 x 1
    575 x 1 (box)

    I took me a 10 minute break and decided I'd go for a bench press. I've been taking creatine over the past couple of weeks and it's really had a positive carryover into my strength. My bench press aim was 425lbs.

    Bench Press
    Bar x 10
    135 x 10
    225 x 10
    315 x 1
    375 x 1
    405 x 1
    425 x 1 (f)
    415 x 1 (f)

    Deadlift
    225 x 5
    315 x 5
    405 x 1
    505 x 1
    550 x 1
    580 x 1600 x 1 (F)
    590 x 1 (F)
    585 x 1

    I couldn't get the lockout on the 600 or 590 attempts and the rest of the day I felt really shaken up physically. I had a loss of appetite and felt kind of dizzy like my blood pressure was high or something, so I had my blood pressure taken and it was only 134/85, which is about average for me. I'm not sure what went on.

    Next week I'm going to do a rep test with 225lbs for bench press. I would like to get it 30 times, but we will see.

    I think I need to gain about 10-20 lbs to succeed on the 600lb pull and 600lb squat. I think I could have succeeding with the deadlift but I kept failing to lockout. I think the squats really shook me up first.
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS

  8. Monday February 27, 2012 - Upper body

    Bench Press:
    135lbs x 5
    225lbs x 5
    315lbs x 5
    330lbs x 5 x 5
    350lbs x 1 x 3
    375lbs x 1

    Barbell Rows:

    135lbs x 5
    225lbs x 5
    275lbs x 4 x 6
    300lbs x 1 x 3

    Incline Press:
    225lbs x 10
    235lbs x 10
    245lbs x 10
    255lbs x 6
    275lbs x 3

    Pullups:
    BW x 5
    BW x 10
    BW x 5
    BW x 10

    BB Curls:
    135lbs x 3 x 8

    Dips:
    45lbs x 3 x 12

    Workout wasn't too bad. I decided to do one since I haven't trained since my max day and I have a fight coming up in a couple of days. I probably won't be training too much this week. I'm just going to focus on my mma and relax with my wife.
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS

  9. Lower Body, Dynamic Effort Session, Monday March 12, 2012

    WBW:
    220.7lbs.

    Box Squat (Dynamic):
    135lbs x 3
    225lbs x 8 x 3

    Power Cleans:
    255lbs x 6 x 3

    Speed deadlifts:
    245lbs x 10 x 3

    Hyperextensions:
    3 x 10

    Glute-Ham Raises:
    3 x 10

    Leg Raises:
    3 x 20

    Sit Ups:
    4 x 50

    Notes: It's been a while since I've tried a Westside approach, but I've noticed lately I've been mentally feeling like I am at loss of power. I am considering incorporating more of the Oly lifts. I'm thinking about maybe adding snatches, CnJ, and power cleans to the full-time Dynamic effort day. I loved the speed squats and speed deadlifts. Power cleans have always been one of my favorite exercises and I definitely enjoyed doing them. I might even completely eliminate all movements other than Olympic lifts and speed lifts for a while.
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS

  10. Monday, March 20, 2012 - RE Upper Body

    Bench Press:
    Bar x 15
    135lbs x 15
    225lbs x 15
    255lbs x 15
    265lbs x 13 (aimed for 15 reps)

    Barbell Rows:
    Bar x 15
    135lbs x 15
    185lbs x 15
    225lbs x 3 x 15

    Incline Bench:
    185lbs x 15
    225lbs x 3 x 15

    Lat pulldown:
    240lbs x 3 x 15

    Weighted Dips:
    +40lb dumbbell 3 x 15 reps

    Tricep Extensions:
    60lbs x 3 x 15 reps (single arm)

    Dumbell Curls:
    50lbs x 3 x 15 (single arm)

    Notes: I decided today to replace max effort upper body with repetition effort upper body. I need more muscular endurance. I have a lot of pound for pound strength, but I really need better efficiency at high rep exercises. I'm going to be aiming for 15 reps per set from this point forward. After I can reach 15 reps at 275lbs for bench press I might consider going back to ME upper body. Tomorrow is ME lower body and we'll see how it goes.
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS

  11. Tuesday March 20, 2012 - ME Lower Body

    Box Back Squat:
    Bar x 5
    135lbs x 5
    225lbs x 5
    315lbs x 5
    375lbs x 5
    405lbs x 5
    440lbs x 5
    475lbs x 5
    525lbs x 2 x 4

    Power Cleans:
    135lbs x 3
    225lbs x 3
    275lbs x 5 x 3

    Front Squat:
    135lbs x 5
    225lbs x 5
    275lbs x 3 x 5

    Single Leg Lunges:
    225lbs x 3 x 5

    Glute Ham Raise:
    +25lbs x 3 x 7

    Sit Ups:
    25lbs behind the head x 50

    Leg Raises:
    10lb dumbell attached x 20

    Side Bends:
    45lb bar attached x 20 each side

    4 rounds of submission wrestling: 20 minutes
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS

  12. Friday - DE Upper Body

    Box Squat
    245lbs x 8 x 3 - explosive

    Power Cleans
    225lbs x 3
    235lbs x 3
    245lbs x 3
    255lbs x 2 x 3

    Snatches
    155lbs x 1
    165lbs x 1
    175lbs x 1
    185lbs x 1
    205lbs x 1

    Step ups
    185lbs x 3 x 5

    Front Squat
    225lbs x 3 x 5

    Hanging Leg Raises
    3 x 18

    Sit Ups
    25 reps - 10 second rest
    25 reps - 10 second rest
    +25lbs x 20 reps - 15 second rest
    +25lbs x 20 reps - 15 second rest
    +45lbs x 10 reps - 20 second rest
    +45lbs x 10 reps - finished

    Lateral Obliques
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS

  13. Thursday - ME Upper Body

    Bench Press

    Bar x 5
    135lbs x 5
    225lbs x 5
    275lbs x 5
    315lbs x 5
    325lbs x 5
    345lbs x 5
    350lbs x 3

    Bent Over Rows
    135lbs x 15
    185lbs x 15
    225lbs x 3 x 12

    Incline Press
    135lbs x 15
    185lbs x 15
    225lbs x 3 x 15

    Pullups
    +45lbs x 8
    +45lbs x 6
    +45lbs x 4
    Body weight x 15

    Face Pulls
    150lbs x 3 x 15

    Weighted Dips
    +50lbs x 3 x 12

    OH Tricep Extension - single arm
    +45lbs x 3 x 10
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS

  14. are you anywhere near knoxville?
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  15. Quote Originally Posted by hvactech View Post
    are you anywhere near knoxville?
    I used to live in Knoxville up until about a year ago. Now I live outside of Johnson City near Kingsport. I'm a little over 2 hours from Knoxville now.
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS

  16. we go to the wilderness at the smokies every year...
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  17. Quote Originally Posted by hvactech View Post
    we go to the wilderness at the smokies every year...
    The smokies is a great place. The wilderness is a great hotel. My wife and I have been there a few times. We like renting the cabins in the smokies. They're always secluded and it's relaxing sitting in the mountains in a hot tub. Do you all go to splash country a lot? My wife and I went about every other week last year.
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS

  18. we always go in oct or nov so only the indoor park is opened plus rates alot cheaper...we stay right next to the water park in the resort
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  19. Monday: Upper Body RE

    Bench Press

    Bar x 15
    135lbs x 15
    225lbs x 15
    255lbs x 15
    265lbs x 15 (PB)
    275lbs x 11
    300lbs x 7

    Bent Over Rows
    135lbs x 15
    185lbs x 15
    225lbs x 15
    235lbs x 15

    Incline Press
    225lbs x 3 x 15

    Pullups
    +45lbs x 3 x 15

    Weighted Dips
    +45lbs x 3 x 15

    Lateral Raise
    40lbs x 3 x 15

    Tricep Extensions
    +45lbs x 3 x 15

    DB Curls
    +45lbs x 3 x 15
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS

  20. Monday April 2, 2012 - Upper Body Maximum Effort

    Weight:
    217lbs

    Bench Press
    135lbs x 5
    225lbs x 5
    315lbs x 5
    325lbs x 5
    335lbs x 5
    345lbs x 3
    375lbs x 1

    Bent Over Rows
    135lbs x 5
    225lbs x 5
    255lbs x 5
    265lbs x 5
    275lbs x 5
    315lbs x 1
    315lbs x 1

    Incline Press
    135lbs x 12
    185lbs x 12
    225lbs x 12
    225lbs x 10
    225lbs x 8
    255lbs x 4

    Pullups
    65lbs x 5
    65lbs x 5
    45lbs x 10
    45lbs x 10
    25lbs x 12
    25lbs x 12
    Bw x 10

    CG Bench Press
    135lbs x 10
    225lbs x 3 x 10
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS

  21. Tuesday April 3, 2012 - Lower Body DE

    Body Weight: 217lbs

    Speed Squat
    135lbs x 3
    225lbs x 3
    255lbs x 3
    275lbs x 3
    275lbs x 3
    275lbs x 3
    275lbs x 3
    275lbs x 3
    275lbs x 3
    275lbs x 3

    Power Cleans
    225lbs x 3
    235lbs x 3
    245lbs x 3
    255lbs x 3
    255lbs x 3
    265lbs x 2
    275lbs x 1
    265lbs x 2
    255lbs x 3

    Deadlift
    225lbs x 5
    315lbs x 5
    405lbs x 5
    440lbs x 5
    475lbs x 5
    505lbs x 5
    525lbs x 5
    545lbs x 1
    550lbs x 5
    565lbs x 1

    OH Snatch
    185lbs x 3
    185lbs x 3
    185lbs x 3
    185lbs x 3
    185lbs x 3
    185lbs x 3
    185lbs x 3

    CnP
    135lbs x 3
    135lbs x 3
    135lbs x 3
    135lbs x 3
    135lbs x 3
    145lbs x 3
    150lbs x 1

    Glute Ham Raise
    3 x 10

    SL Deadlift
    185lbs x 10
    225lbs x 10
    275lbs x 10
    315lbs x 10
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS

  22. Todays Session - Cardio, Agility and MMA.


    Boxing:
    (3) 3 minute rounds of heavy bags.
    (3) 2 minute rounds of mitt training.
    (2) 1 minute rounds of shadow boxing.
    (3) 3 minute rounds of body attacks on body bag.
    (3) 3 minute rounds of sparring with 16oz. gloves. (I won all three sparring rounds)
    (3) 3 minute rounds of sit ups while catching and throwing medicine ball.
    (3) 3 sets of 15 sit ups while getting hit with mitts on the both the eccentric/concentric phase.
    (3) 3 sets of rounds on the upper cut bag.

    Brazilian Ju-Jitsu:
    (3) Rounds of Submission sparring (I went 3-0)
    (3) Rounds of Submission drills
    (3) Rounds of Attack drills
    (3) Rounds of defensive drills

    Speed Training:
    Pushing a 50 pounds on wheels for 100 yards; repeated five times.
    Pushing a 75 pounds on wheels for 80 yards; repeated five times.
    Pushing 100 pounds on wheels for 50 yards; repeated five times.

    Jumping through tires; each time the foot hits as soon as it hits bringing the foot up - 20 total tires.

    3 Consecutive jumps on stairs.
    1st step- 18 inches.
    2nd step- 26 inches.
    3rd set- 30 inches.

    2.5 mile run - completed in 16 minutes and 41 seconds.

    My friends at the gm all went me to partcipate in kickboxing. I told them I doubt I'll be interested, but after watching them I realized most people that train for self-defense do so solely using their hands. I'm a great fighter, in tremendous condition and have a great background of martial arts, but there's always some guy out there that can take you.

    There's this black guy in the gym that is 6'4" 266lbs and I can keep up with him, but in a real life fight I don't think I'd stand a chance. He squats 525lbs, benches 425lbs, and deadlifts 620. On top of that he is a golden glove boxer and he too served in the Marines. His power clean is actually about 325. I ask myself all the time "what if this guy turned on me?" "What if this guy threatened my family?" So I use him as my training fuel. I say that I have to be just as good as him, and right now I'm not.

    I figure if I can't defeat him strictly in boxing or on the ground training, then maybe I can be better than him at kickboxing and defeat him in a sparr relying entirely on my feet. I think I'm going to go through with training in kickboxing.

    He and I had a heated discussion a while back. Every since then I've used him as my reason to train as hard as I do. I hope someday to beat him.

    I'm 5'11" 220lbs, 10%, squat- 575, deadlift- 585, bench- 405, press- 255, clean- 295.
    His is 6'4" 265, benches 425, squats 525, deadlifts 620, presses 300, cleans 325.

    Would I ever be able to beat him? We'll see in September.

    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS

  23. Thursday April 5, 2012 - Upper Body RE

    Workout Length: 51 minutes.

    Weight prior to workout: 218lbs


    Workout Grade: B+

    Bench Press
    Bar x 20
    135lbs x 20
    225lbs x 20
    225lbs x 15
    225lbs x 15
    275lbs x 12
    275lbs x 12

    BO Barbell Rows
    135lbs x 15
    185lbs x 15
    225lbs x 15
    225lbs x 15
    225lbs x 15
    275lbs x 1 (Paused for 3 seconds at the top)

    Incline BB Press
    135lbs x 15
    225lbs x 10
    225lbs x 10
    225lbs x 10
    245lbs x 10

    Chin-ups
    Weight x 20
    Weight x 15
    45lb x 10
    90lb x 4 *PR*

    CG Bench Press
    225lbs x 10
    255lbs x 10
    275lbs x 10
    295lbs x 10
    295lbs x 8
    295lbs x 8
    300lbs x 7 *PR*

    Dips
    Weight x 10
    25lbs x 10
    45lbs x 10
    90lbs x 3

    DB Curls
    45lbs x 15
    45lbs x 15
    45lbs x 15
    45lbs x 15

    Post Workout: 2 scoops of whey protein in water mixed with 2tbsp of olive oil, banana, 1 cup of broccoli and 1 cup of cheerios (no milk, I eat them like nuts). 1 scoop of Creatine monohydrate in 8oz of water, 1 glass of orange juice for the vitamin c.

    Workout Notes: My RE bench press isn't getting much better. My goal is to complete 15 reps with 275lbs. I might have overdid it today with the 225lb rep test. I can probably get 225 for 25-27 reps if I really pushed out as many as I could in one set then left the gym. My goal here is to build muscular endurance with a significant amount of weight. I've got build more muscular endurance. I don't want to go any heavier in a 1RM bench press than 405lbs. I wouldn't really want to do that to my shoulders. I'd rather bench press 405 as a career highlight and be able to bench for an additional 10 years than bench 450 and have to quit benching a few years later. I might aim for 425 for next year. I'm only 26 years old. I would like to be active in weightlifting for another 20 years.
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS

  24. Friday April 6, 2012 - ME Lower Body

    Workout Length: 63 minutes

    Weight prior to workout: 219.4lbs

    Workout Grade: -A


    Squat
    135lbs x 5
    225lbs x 5
    315lbs x 5
    405lbs x 5
    505lbs x 5
    525lbs x 3
    535lbs x 3
    545lbs x 3
    550lbs x 1
    550lbs x 1

    Front Squat
    135lbs x 5
    225lbs x 5
    235lbs x 5
    245lbs x 5
    255lbs x 5

    Deadlift
    135lbs x 5
    225lbs x 5
    315lbs x 5
    405lbs x 5
    505lbs x 5
    525lbs x 5
    535lbs x 5
    545lbs x 5
    550lbs x 3

    Barbell Lunge
    135lbs x 10 (each leg)

    Rack Pulls
    505lbs x 5
    600lbs x 1 (hold 5 secs)
    625lbs x 1

    Ab Circuit...

    Supset

    Hanging Leg Raises
    15 reps
    Weighted Sit Ups
    45lbs x 15
    Hanging Leg Raises
    15 reps
    Weighted Sit Ups
    45lbs x 15
    Hanging Leg Raises
    15 reps
    Weighted Sit Ups
    45lbs x 15

    Additional Notes - The workout itself was great. The ab circuit in the end really gave me a tight feeling in the core that I'm looking for.
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS

  25. Well the past eight days have been dreadful for me. I work an A/B schedule. 12 hour shifts for 4 nights and then I'm off for 4 nights. The other RN that works the days I'm off went on a vacation so I had to fill in his 4 days. I worked 8 days straight 12 hour shifts and even came in early a couple of times and stayed over an hour twice. I haven't had time to train and I'm literally exhausted. On the positive note when I got paid I brought home $2791 after taxes where I usually just bring home $1980 - $2100 for a two week period. That's an extra $800 compared to what I usually clear but damn I am exhausted. I even got a raise I'm now making $29.97 and I'm supposed to get another raise around Christmas time. My wife is also getting a raise soon as she's moving to night shift (like me) and she's supposed to get a $3 an hour raise. Enough talk about work I'm about to go get a training session.
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
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