Peterson's Log by request of KOP...

[peterson24]

EDIT: Never posted my stats in case anyone is interested. I'm also involved in that body transformation contest for something to do.

5'10"
180 lbs
probably around 12% BF as of now

My diet is as much food as I need per day, all pretty much clean. A meal will sway about once a week. It doesn't make much of a difference though.

Alright, Going to start my training log. I was away at the beach over the holiday weekend but I was still able to hit the gym there. We'll start from the beginning of the week, July 3rd. I am doing a somewhat modified Westside training routine since I still need to be able to skate on weekday nights.

Monday July 3rd (Max Effort Bench Day)

Rack Presses:
135x5
185x3
225x3
255x1
275x1
295x1 missed
275x2

Incline Dumbbell bench:
70's x 12
70's x 10
70's x 8

Chest supported row with Rear Delt Raise super set:
Rows:
+70lbs x 12
+115lbs x 10
+115lbs x 10
+115lbs x 8

Rears:
25lbs x 10 x 3sets

Quick Ab Circuit - Raises, pull downs, etc...

 

[peterson24]

Tuesday July 4th: (Max Effort Leg Day)

Deads from pins: (1 inch below knee)
135x5
225x3
315x1
365x1
405x1
435x1 (missed) Gym was boiling with no chalk, bar slipped
425x1 (almost slipped, sweating was terrible)

Bulgarian Split Squat:
50lbs each hand.
3 sets x 8

Band Pull Throughs super set with Hamstring machine:
3 sets medium band x 15
hamstring 130lbs @ 3 sets x 8 (Never do these but was the only option here, better than nothing I guess)

 

[peterson24]

Thursday, July 6: (DE Bench Day)

Various Grip Bench with Bands:
Mini bands doubled up on bar to dumbells on floor. Didn't know anyother way to set them up and keep tension without doubling up. If anyone knows a better way, let me know.
135x3 - 10 sets (1 minute rest in-between sets)

lying dumbell tricep extension:
30 x 8
35 x 8, 35 x 8 (right arm hurt, got 6 on last set)

side raises:
25x10
25x10
25x10

seated side raises:
25x10
25x10

 

[peterson24]

Friday July 7th: (DE Leg Day)

Felt really sore still from the entire week and was catching up on sleep the past two days. I went training anyway

Box Squat (Didn't have bands on me today):
135x2
185x2 x 8 (Worked on form, keeping tight and exploding up)

hang cleans:
135x3
135x3
155x3
155x3
185x1 (missed)

hang snatch:
95x3
95x3
95x3

Cable Pull throughs:
140 x 12
140 x 10
140 x 10

Weighted abs on incline:
+10 x 8
+10 x 8
+15 x 8
+20 x 8

I may run two miles later tonight.

 

[peterson24]

Saturday July 8th:
Ran 2 Miles

Sunday July 9th:
Ran 2 Miles

 

[peterson24]

Well, hockey falls on tuesday so I had to change things up and see how they go. I did ME Squat day yesterday but I am still pretty sore today. we'll see how skating goes tonight. If no good, might be swapping DE with ME days.

Monday July 10th: (ME Squat Day)

Good Mornings:
115x3
135x3
165x3
185x3
205x3
225x1
235x1
245x1 (Miss, form broke)

Barbell Step Ups:
115x8 for each leg x 3

Band Pull Throughs superset with GHR:
Light Band pull throughs x 12 x 3 sets
Assisted GHR on Lat machine x 8 x 3 sets

ab cable pull downs:
140 x 12
150 x 12
150 x 12

Leg Raises:
3 sets x 10

 

[peterson24]

Tuesday July 11th (Max Effort Bench Day):

Rack Presses:
135x3
175x3
215x3
245x1
275x1
295x1 NEW PR!!!
305x1 (Miss, form broke. slight left shoulder discomfort, iced and didn't push it)

Barbell Tricep Extension:
65x12
80x12
80x12
80x10

Seated Rows superset with straight arm pull downs:
Rows:
110x12
120x12
120x12

SA pull overs:
50x10
50x10
50x10

Hammer Curls (Yeah, I don't know why I even bothered):
35x8
35x8

 

[peterson24]

Wednesday July 12th (Recovery Work):

I hurt my shoulder a bit on tuesday. Did some bandwork with it and light dumbbells to help with recovery and get blood flowing in affected area. should be good by friday.

Jump Rope: 20 second intervals for as fast as I can go. x 15 (30s rest)

 

[peterson24]

Thursday, July 13th (DE Squat Day):

Box Squats with Light Bands:
185x2x10 60s rest - Speed was great today. Real Explosive. Weight went up easy

Cable Pull Throughs:
130x12
140x12
140x12

Bulgarian Split Squats:
Worked on form and balance. Felt much better
+40lbs x 10 x 4

Shrugs superset with wrist rollers:
Shrugs:
315x10x3

Wrist rollers:
12.5 lbs Each way x 3

Energy was great today. And thats with hardly any carbs yesterday. Trying nutritional timing. Basically only eating low GI carbs around workouts. Rest of the day is fiborous veggies with all protein/fat meals.

 

[Basso]

Lookin' Good, I see your doing mostly WS, what are your goals? (How are you transforming?) I'm assuming muscle gain since your already pretty lean.

 

[peterson24]

Goals are to gain or maintain strength and try to get to 10%. Experimenting with a periodization diet right now and only using CEE (which I have been for a while) and just started caffeine and yohimbine. Keeping carbs non existant except around workouts. Westside is great because it is easy to manipulate especially since I started skating again during the week.

All in all, if I get to 10% great. But I really want to increase all my 3 big lifts. If I lose fat in the process, great. I entered the contest just in case it actually works.

 

[Basso]

Cool, do you plan on competing? I can't hang with WS for long periods I guess I'm to old, and yeh I know Louie and the gang are as old or older but their sticken needles every day.

 

[peterson24]

I don't think my lifts are nearly good enough to compete. I never tried anything in suits or shirts, but I don't think I am quite there for my weight. My bench sucks compared to my other 3 lifts. Right now I am only at 275 bench, 370 squat, 435 dead lift. They are all raw. I won't be maxing out again for another 5 weeks, we'll see where I am at when we get to that point. I have fixed some big weaknesses with westside so far though, so I do expect all three of these to increase. My dead will probably go up the most.

 

[peterson24]

Friday July 14th: (DE Bench Day)

Speed Bench with doubled Mini Bands:
135x3x10 alternating grips Speed was about 2-3 seconds for a set.

Barbell skull crushers:
85x8x4

Dumbell Side Raises:
30x10
35x10x2

Seated Dumbell Side Raises:
30x10x3

 

[peterson24]

Monday July 17th: (ME Squat Day)

Good Mornings: Shoulder stance, arched back, slight knee bend
135x3
155x3
185x3
205x3
225x3

GHR w/ light band assistance on lat machine:
3 sets x 8

Pull throughs:
130x8
130x8
140x8

Weighted Ab Pulldowns:
120x15
120x15
120x15

Hanging Leg Raises:
x20
x20
x15

 

[peterson24]

Update: Will rotate DE Bench day to beginning of the week and move ME Bench to end of the week. I feel this will give me a better split. This starts tomorrow.

 

[peterson24]

Tuesday July 18th (DE Bench Day):

Barbell Bench with doubled Mini Bands:
145x3x8 (60s rest) - Felt good, bar was a little slow first set, adjusted and kept good speed after.

2 Board Press:
185x5x3 (Real easy, just working on some form with it since it is my next Max Effort exercise)

Rope Tri Pull Downs:
110x10x3

T-Bar Rows:
+105lbs x 8 x 4

Dumbell Front Raises:
20lbs x 8 x 3

Dumbell Side Raises:
20lbs x 6 x 3

Held back a little on some assistance work. I feel I needed to do this a tad bit to keep myself for the long run as the last two weeks were full blast. Overall, everything has been real good workouts. I am leaning out nicely and dropping weight and going up in strength.

 

[peterson24]

Tuesday July 18th (Additional Work):

Ice Hockey: (No contact, 90 mins)
Pretty good pace for summer hockey. Just to give you some comparison, a guy on my line tonight played in the East Coast League this past year. Two guys against our line are playing pro in canada this year.

Strength was good on the ice. Wind was decent, was tiring a little east. Need conditioning work and some more GPP. Coordination needs work too, my hands sucked.

Had a carb/protein shake afterwards. I was real tired after this one.

 

[peterson24]

Wednesday July 19th (Nothing):

Yeah, I'm off but decided to use this time to give you some insight on current diet. I am doing a sort of nutritional timing thing. Minimal carbs and one carb up day sunday or saturday.

Typical workout day:
Breakfast - Protein/Natty PB shake veges on side or 4 egg whites/2 eggs, olive oil, veges

Pre meal: steak or chicken with veges and nuts

post: shake - Protein/ oats/ flax seed

Post meal: steak/chicken/or tuna salad with oil and vinegar

dinner: steak/chicken/tuna/fish etc and lots of veges. some nuts

Bed: Cottage Cheese, natty PB, maybe some almonds.

Just a little more insight for anyone watching.

 

[peterson24]

Thursday July 20th (DE Squat Day):

Box Squat with Light Duty Bands:
195x2x8 (Speed was good today, set box a little lower than 1inch below parallel) Anyway, My sticking point is definitly coming out of the bottom, anyone know what sort of weakness this would show? I need to work from here

Box Squat No Bands:
225x1
275x1 (Did this just to get a feel without the bands, this will be my next ME exercise)

Bulgarian Split Squat:
+40lbs x 8 x 2
+50lbs X 8

GHR on the Lat Machine:
*Assistance with light duty band
3 sets x 8 (These are really tough but I like them)

Grip work superset with cable bends:
12.5 lbs on roller each way x 4
120lbs with cable bends

First time I felt energy suffer today. I think since it is the tail end of the week, this sort of eating is getting a little to me. It works though, it obvious I am dropping fat and my strength is still same or getting better. Can't wait for carb up sunday, It can't get here soon enough.
I'm excited for ME bench tomorrow. Gonna go with the 2 board press. I feel i should get 300 or more, i think my bench has improved a lot. we will see.

 

[peterson24]

Friday July 21 (ME Bench Day)

2 Board Bench Press:
135x3
185x3
210x3
245x3
275x1
295x1
305x1 Miss (My spot sucked and he touched the bar way too soon, plus this may be a mental block)

225x3 No boards (Just to feel a full bench press)

Tricep Rope Pull Down:
120x8
120x8
120x8
120x8

T-Bar Rows superset with side raises:
+115lbs x 8 x 4

Side raises:
20x10
20x8
20x8

Bent over rear delt raises:
20x10x3

Today I am carbing up because I felt performanced suffered a little yesterday. To me, My body is telling me to refuel. Tonight will also include lots of light beer for even more carbs. lol

 

[Basso]

W/O's looking good, just a line to let you know I'm still watching. I love those Board presses!

BTW, there is no such thing as not lifting enough to compete! Just Do it and you will be surised at how much you learn. Find a meet close by, pay the fee and just do it! You'll love it and have a great time. Your lifts are good for 181 anyway.

 

[somewhatgifted]

Nice log bro, looks like some tough workouts.

 

[peterson24]

I may try and compete in the future. I need to find someone to help me out with using shirts and stuff though and I have to get my back healed before I try and go real hard.

 

[peterson24]

Monday, July 24th: (ME Squat Day)

Felt run down today and my back is really starting to get to me. The pain is entering the unbearable zone. Oddly enough, it goes away during my workouts but comes back the same or a little worse after. I may need to take some time off soon to let this heal up. seeing a doctor this week.

Rack Deadlifts (Bar just below knee):
135x3
225x3
315x3
365x1
405x1
455x1
465x1
475x0 (miss, wasn't my usual gym. commercial place, crowded, sucked. people were bugging me for the rack, i was getting annoyed)

Weighted Ab Pulldowns superset with band pullthroughs:
120x15x3 for abs
4 sets x 10 for pull throughs.

Some crunchs, tried to do barbell lunge to substitute for bulgarian split squat. didn't work well. They didn't have many things to set up with. no boxes, etc... GYM SUCKED!

Ice Hockey Game later that night for 1:30. We lost.

 

[peterson24]

Tuesday July 25th (DE Bench Day):
Not very motivated to go today. It may be I am tired from last night or the constant pain in my back.

Speed Bench with doubled bands:
135x3x10 (Speed was good here)

Tricep Rope Pulldown:
110x8x4

Lat Pulldown (Pull-up grip):
110x10
120x10x3

Military Press:
95x8
115x8
115x8

I ended it here. I think I need the rest. I may be taking off from the gym the rest of the week, depends on how bad my back still is.

 

[peterson24]

Thursday July 28th (DE Squat Day):

Back still felt bad. Took it light and did what I could

Box Squats with bands 1" below parallel:
135x2x3
155x2x7

Speed was good, it was real light but I was worried for my lower back injury. Felt this was good to get blood flowing

GHR on lat machine:
assistance with light band
x8x4

Bulgarian Split Squat:
40lbs x 8 x 3

Grip Work - Wrist Rollers:
+17.5lbs x 3 sets both ways

 

[peterson24]

Friday July 29th (ME Bench Day):

Going to doctor in a little for the back. This did not effect my bench day however

2 board press:
135x3
165x3
185x3
225x3
265x1
280x1
300x1 (New PR For board press)

Tricep Rope Pulldown:
110x10
110x8
110x8
110x6 (60s rest between all sets)

Lat pulldown pull up grip superset with military press:

lat
120x10x3

Miltary press:
105x8x4

Power Shrugs superset with hammer curls:
shrugs:
225x6x2

curls:
30lbsx8x2

started mixing carb days and non carb days. seems to be working. weighed in at 183 but don't think I gained any fat

 

[peterson24]

Well its pretty much vacation week for me so I am taking it easy. Will do some light assistance work and max out on friday to see where I am at with everything. It should be exciting and I am grateful for the rest. I haven't had a good one in a while.

Tuesday Aug 1: (Assistance)

Skull crushers with curl bar:
75x10
75x10
75x8

Lat pulldown supperset with dumbell shoulder press:
Lat:
80x10x3

shoulder press:
30lb x8x3

T Bar Row with bent over rear delt raise:
T bar:
+65lbs x 10x3

Rear delts:
15x10x4

hang cleans:
95x10x3

Wrist rollers:
+7.5lbs x 3-4 sets

Very easy day, just got some blood flowing. Do a little more assistance work tomorrow and then wait until friday.

 

[peterson24]

Tuesday Aug 1 (Night time):

Ice hockey for 1 1/2 hours. Decent pace but it was so hot it was ridiculous. Remember the famous fog game of the flyers vs buffalo in the playoffs?? yeah, it was just like that last night.

 

[peterson24]

Friday Aug 4th (Max Lift Attempts):

Well to summarize, this was just pathetic. Even though I took the week off I was down the shore and we were out just a tad late the night before. So on about 4 hours of sleep, terrible eating and a slight hangover, it got the best of me. I won't do that one again.

Anyway, my form needs lots of work on squat, it felt weird since all I did was box squat before. Also need to get a new belt. Mine is just beat and the buckle is hitting a nerve at the bottom of my squat on heavy weights that causes a bad burning sensation and makes me lose concentration on the lift. I am going to get a lever belt next.

Bench: Hit 255 easy
285x0 (Miss)

Deadlift: Guy wouldn't let me do barefoot for some kind of liability issues. 440x0 Miss
385x1 (Barely, this is pathetic since I can get 420 easy any other week)

Squat: did 315x1. Burning sensation hit and I felt really bad. Didn't want to push it.

So, all my totals will stay the same for now, totally pathetic

 

[peterson24]

Tuesday August 8th (DE Bench Day):

Back at it full force again

Bench with doubled mini bands: (Speed felt off, form needs to be better)
115x3x2
135x3x6
115x3x2

Close Grip Bench Press:
135x3
165x3
195x3
215x3
225x3

Overhead One arm Tricep Extension:
35x10x3

Plate Front Raises:
25x10
45x10
45x10

Not too bad of a day today.

 

[Basso]

I always had that problem with my buckle also, depending on my fat level the belt would leave some nasty welts from the buckle pinching me. I love the lever buckle, not easily adjustable but I don't wear it super tight anyway. Just a random input/thought

 

[peterson24]

Thursday August 10 (DE Squat Day):

Box squats with Light bands 2" below parallel:
(My weakness is out of the hole, so I am doing these lower)
175x2x10 - Speed was much better today, felt good about most sets.

Pull Throughs:
140x8
140x8
150x8
150x8
150x8

GHR on lat machine with light band assistance:
3 sets of 6 - Tried not to rely on the band too much

Seated Cable Row superset with rope pull down abs:
110x8
110x8
120x8
120x8

rope pull downs:
140x10x5

Wrist Rollers:
7.5 lbs three times forward and reverse.

Thats it. Eating back on track and trying to focus on my weaknesses. For ME Bench it will be 1 board press and exercise ball dumbells. My weakness on Bench is from the bottom, my lockout is very good.

 

[Basso]

Thursday August 10 (DE Squat Day):

Thats it. Eating back on track and trying to focus on my weaknesses. For ME Bench it will be 1 board press and exercise ball dumbells. My weakness on Bench is from the bottom, my lockout is very good.

Why in the world are you doing board presses then?

 

[peterson24]

Why in the world are you doing board presses then?

It was recommended to me by Eric Cressey. He said dumbbells and 1 board press. I am going to say he probably knows a bit more than me. I told him exactly where my sticking points were and he told me how to fix them

 

[peterson24]

Friday August 10th: (ME Bench Day)

Dumbell Presses on Ball:
50lbs x 20 x 3 (5 minute rest in between sets)
-Brutal, this was really hard getting into the upper reps.

Seated dumbbell Shoulder Press:
40lbs x 10 x 4
40lbs x 8

Incline Barbell Tricep Extensions:
85lbs x 6 x 5

face Pulls:
70lbs x 15 x 5

 

[Basso]

It was recommended to me by Eric Cressey. He said dumbbells and 1 board press. I am going to say he probably knows a bit more than me. I told him exactly where my sticking points were and he told me how to fix them

Roger that, just doesn't make sense to leave out the weak point. Unless you only plan on doing shirted presses? Then it really doesn't matter.

 

[peterson24]

Monday August : (ME Squat Day)

Good morning Squats:
135x3
155x3
185x3
205x3
215x3
225x1
235x1

Lunge:
30lbs dumbells x 8 x 4 each leg

Reverse Hyper with Ball on Bench:
BW x 10 x 5

Pull down Abs:
120lb x 15 x 4

GHR on lat machine: (No assistance)
BW x 4 x 2

 

[peterson24]

Tuesday August 15 (DE Bench Day):

Bench with doubled mini bands:
140x3x10 varying grips. Pause at bottom explode up

Barbell Bench Press:
185x1
225x1
255x1
265x1 (All reps clean with pause at bottom)

Close Grip Bench:
185x6x4

Reverse Grip Tricep Press Down:
80lbs x 15 x 5

Face Pulls:
70lb x 12 x 5

Delta Shoulders:
15lbs db x 15 reps front sides and rears (Brutal, really burned)
15lbs db x 10 reps front sides and rears (All I could get done, shoulders felt like they were going to fall off)


Tuesday Night: Ice Hockey (1 1/2 hour Skate)

 

[peterson24]

Thursday August 17th (DE Squat Day):

Box Squat with Light Bands (2" below parallel):
175x2x10 (Speed was quick, 1 second pause on box)

Box Squat 2" below parallel:
185x2
225x2
255x2
275x2

Reverse Hyber with Ball on bench:
BW x 8 x 4

GHR with light band assistance on lat machine:
BW x 15 x 4 - My hammies are getting a lot stronger, I can see them catching up.

Ab Pulldowns:
160x8
170x8x3

Even with my injury things are progressing lightly. I am on 1g of naproxin a day though prescriped by the doc. Hopefully it doesn't affect anything.

 

[peterson24]

Friday August 18th (ME Bench Day):

Ball Dumbell Presses:
50lbs x 20 x 3 (I almost dropped the weight on my face, it was a big struggle to get the last of them up) (5 min rest)

Seated Dumbell Shoulder Press:
30lbs x 10 x 5 (90 sec rest)

Super Set - Rope Tricep press down with face pulls:
Tri's:
120x6x5

Face Pulls:
90x10x5

Felt pretty good today. Workout was a couple hours ago and feeling a little drained so it was probably a good one.

 

[peterson24]

Tuesday August 22 (ME Squat):

Good Morning Squats:
135x3
155x3
175x3
195x3
205x3
225x3
235x1
245x1

Pull throughs: (Light Duty Band)
BW x 15 x 4

GHR: (assistance with Mini Band on lat machine)
BWx5x5

 

[peterson24]

Wednesday August 23 (Assistance/recovery):

Helped my brother move heavy a$$ stuff into his new home. ~4-5hours

 

[peterson24]

Thursday August 24 (ME Bench):

1 Board barbell Press:
135x3
165x3
185x3
205x3
225x3
255x1
280x1
290x0 (Miss, didn't have it, stuck at bottom)

Seated dumbbell cleans:
35lbs x 10 x 4

Incline Dumbell Press:
60lbs x 10
70lbs x 10

Lying Straight Leg Raises (Highest decline possible):
BW x 15 x 4

 

[peterson24]

Friday August 25 (DE Squat Day):

Box Squat 1" below with Light Bands:
185x2x8 - Speed was good, felt strong

Box Squat Parallel:
185x2
225x2
265x2
295x2
315x1 - all went up pretty easy. Felt really good about these

Hypers with 25lbs:
x10 x 4

GHR with Light band assistance on lat machine:
BW x 8 x 4

Grip Work - Wrist rollers
21lbs x each way x 2
12.5 lbs X each way x 1

 

[peterson24]

Tuesday August 29 (DE Bench Day):

Barbell Bench Press:
185x3x8

Close Grip Barbell Bench:
155x3
185x3
205x3
215x3
225x3

Lat Pulldown:
100x10x5

Shoulder Raises, Front/side/rear (Deltas):
15lbs x 10 x each way x 3

 

[peterson24]

Thursday August 31 (ME Squat Day):

Deadlift with Light Bands for Assistance:
185x3
225x3
315x3
365x3
405x1
445x1
475x1
500x1
515x1
535x0 (Miss)

straight Leg Raises superset with lunge:

Lunge:
40lbs each arm x 8 x 4

Leg Raise:
Highest level x 15 x 4

GHR with Light Band on Lat Machine:
BW x 8 x 3
BW x 10 x 1

Pull Down Abs:
120x12x3

Felt decent today. Weighing in just at 181lbs today.

 

[peterson24]

Friday September 1 (ME Bench Day):

Well some background. Saw the physical therapist today for evaluation of my back. Turns out that my left side is tighter from my injury and I have developed a strength imbalance from it. It was shown that the trouble lies in my lower ab strength and some other things. I was also given some stretches to help with the tightness in my injured area. Good thing is that they don't think it is a herniated disc. The exercises are good and I think they might be able to really help. As for the workout, only 6 hours sleep last night. This may of hurt.

1 Board Press with 1 Sec pause at bottom:
135x3
185x3
205x3
225x3
250x1
275x1
285x0 (Miss) Came up strong but stalled at about 3 board height. Time to go back to rack presses and 3 board presses and work on lockout.

Close Grip Bench:
185x8x2
185x5
185x7

Standing Military press superset with wide grip chins:
SMP:
115x8x3
115x7

Chins:
BWx5x3
BWx10

Core Work for Rehabilitation of back. Lot of static movements on ball, really hard stuff, i was impressed.

 

[peterson24]

Tuesday September 5th: (DE Squat Day)

With the holidays, my schedule is all screwed up plus I am concentrating on fixing my lower back. So not going to hard, In a week or two I'll get back to hitting it hard.

Speed Box Squats: (No Bands)
195x2x8

Core exercises for lower back (5 Various ones)

Thats all I had time for. It was good enough