Anti-ham Log

Discussion in 'Training Logs' started by Hamster, Sep 1, 2006.

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  1. Hamster

    Hamster Active Member

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    Started lifting on a consistant basis a little over a month ago. A month before then, I was pretty exclusively working on cardio and endurance, trying to lose some poundage, but that was not working out too well. Got inspired to start working towards completing an endurace race or 9. So I've been working towards that. Still new to this whole scene, but I'm learning a lot and keeping myself motivated. Hopefully I can stick with it

    Short term goals: Develop a solid strength base to work from, with a focus on core strength and injury prevention.

    Long term: Cut weight down from 211 (current) to 180 or lower. Increase speed and endurance.

    Ultimate goal: Build up enough strength and endurance to complete an ironman - couple years away.



    Update 1/25/2008: Been going to CrossFit SoCal since July 2007. (page 4)

    [​IMG]
    Apparently I'm only Filipino from the knees down.

    Goals : Current Stats (as of 1/14/2008)

    475 squat : 456
    500 deadlift : 501 2/06/2008
    175 press. : 155
    7 minute mile : 8~
    1 muscle up : 0 (very close)
    Weight 195 : 205

    Update: 5/21/2008

    First Muscle Up

    [​IMG]
    [​IMG]

    Goals : Stats (as of 6/3/2008)

    475 squat : 478 2/18/2008
    500 deadlift : 516 5/14/2008
    175 press. : 165 x 3 5/19/2008
    7 minute mile : 8~
    1 muscle up : 2 5/21/2008
    Weight 195 : 193 6/1/2008
    Almost done!

    2nd year update page 19
    w/ pics
     
    Last edited: Jul 16, 2008
  2. Elfling

    Elfling New Member

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    I :love: the title :bowrofl:
     
  3. Hamster

    Hamster Active Member

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    8/31/2006

    Deadlift (2nd time doing this)
    5x135
    5x185
    5x205
    5x225
    5x235

    Squats
    8x155
    8x205
    8x225
    8x245

    Incline Bench
    8x135
    8x145
    8x155
    3x160 :(

    Abs: Situps/Planks
    Stability work

    Run: 40 minutes
    Terrain: Beach
     
  4. Memor

    Memor Active Member

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    mah nga :h5:
     
  5. Hamster

    Hamster Active Member

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    Location:
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    09/02/2006

    Squat:
    5x135
    5x185
    5x225
    5x245
    5x270

    Bench
    5x135
    5x155
    5x165
    5x175
    5x185

    Standing Military Press
    5x60
    5x75
    5x85
    5x95
    5x105

    DB Rows
    3x (12x35)

    Lateral Raise (3 kinds)
    2x (12x15)

    misc
    situps/crunch
    stability
    deep stretching

    I think I did satisfactory for 3 hours of sleep and at 4:45am. I had never done the Standing Military Press, DB Rows, or Lat Raises before so I went light on the weight to make sure I'm getting the form down correctly. I am confident that I can do a bit more next time around. The squats felt pretty good. I actually felt more stable on my last set then I did in my 4th set so that's favorite. Bench is doing ok, I'm feeling a little unbalanced on my right side so I'm going to try to work on that next time. Might do hill repeats later today or tomorrow, depending on how hard I crash after work.
     
  6. Hamster

    Hamster Active Member

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    Location:
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    09/03/06

    Run: 8.5 miles/ 1 hour 43 minutes
    Pace: 5.0mph
    Terrain: Easy Trail
     
  7. Elfling

    Elfling New Member

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    :cool: That run makes me jealous.
     
  8. Hamster

    Hamster Active Member

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    Longest I've run straight so far :)

    Up from 2 miles in early July.
     
  9. Memor

    Memor Active Member

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    your squat has improved so fast the past month :eek5: you monster!
     
  10. Hamster

    Hamster Active Member

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    Location:
    San Diego, CA
    Squat:
    5x155
    5x205
    5x245
    5x275
    5x290

    Bench
    8x155
    8x165
    8x175
    3x185 ( tweaked something :( )

    Seated Calf Raises
    Walking Lunges
    Leg Curls/Extentions
    Abs

    Run
    Time: 1 Hour
    Pace: 4mph
    Terrain: Beach (barefoot)
     
  11. Hamster

    Hamster Active Member

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    Location:
    San Diego, CA
    09/05

    Swim Day
    Freestyle Drills: 30 mins
    Laps: 30 mins

    Pool at the gym has been closed for 2 weeks or so with repairs. Surprised that my balance was a lot better once I got back in the water. With the improvement I'm no longer limited to being able to breathe on one side. My knees need a little recovery from last weeks runs so I think I'm going to sub a few more swim sessions this week in place of running.
     
  12. Hamster

    Hamster Active Member

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    Spent the last few days in Hawaii. The fitness centers at the hotels I stayed at all seemed to never be open when I had time to go. Thusly I only got light running and swimming in. Back at home to continue brolification tomorrow morning.
     
  13. Elfling

    Elfling New Member

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    Break will do you good anyways :) Lot of times you come back stronger after a week off.
     
  14. Hamster

    Hamster Active Member

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    9/11/06

    Squat
    5x185
    5x210
    5x250
    5x280
    5x300

    Bench
    5x135
    5x155
    5x170
    5x180
    3x190

    Standing Military
    5x65
    5x75
    5x85
    5x85
    2x95

    Low Row
    8x100
    8x120
    8x140
    8x150

    Lat Pulldown
    3x (10x130)

    Shrugs
    Light BOR
    Misc
    Stability Work

    Swimming Drills: 30 minute
    I hate you Fistglove™
     
  15. Memor

    Memor Active Member

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    what on earth did you do to your legs @_@

    at this rate you'll squat your 3-series by november :noes:
     
  16. Elfling

    Elfling New Member

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    Those are some nice squats :cool:
     
  17. Hamster

    Hamster Active Member

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    09/12

    Swim day woo!

    20 minutes of balance and switch drills
    20 minutes of laps :mad:

    Was going for 40+ minutes of laps but some cunt jumped in my lane and started swimming. It was an outside lane that could fit two swimmers so normally it wouldn't be and has never been a problem, but she was slow as hell and kept cutting into my side so I found myself slowing down, steering myself around, or having stop swimming altogether to get some space. I also couldn't keep my head down since I had to watch out for her, and needless to say the whole thing ruined the swimming mojo I had going- so I stopped. I'll make it up tomorrow. .

    Good thing though is that the pre-hab work I've been doing recently seems to be working as I'm not felling any of the usual soreness I get in the left shoulder. Balance is slowly getting better with practice. Still have trouble getting into skate position on my right side. I think what's happening is that my neck and shoulders tense up when I rotate to that side, which causes me to sink a little bit. I have to work on keeping those areas relaxed. Legs aren't synced up either with my strokes, but I think it's because my stroke is getting much more efficient and my legs just haven't caught up yet. Breathing is getting a lot better. Getting more confident breathing on the right side whic had been a problem before. I accidentally swallowed water a few times cutting my strokes short while breathing on that side, so a little bit more work on that and I'll be golden.
     
  18. Hamster

    Hamster Active Member

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    Location:
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    9/13

    Long Run
    Distance' 9.25
    Time: 2 Hours 7 minutes
    Avg Pace: 4.4mph
    Terrain: Trail

    I discovered that passed the 4 1/4 miles on the trail the easy trail becomes fairly difficult, evolving from an easy fand airly flat trail to a series of hills of all types. I wasn't really prepared for it. I made it one direction fine, but coming back I cracked and really struggled to finish. I think I'll hold off of going into the hilly section until I get more hill climbing time under my belt.
     
  19. Memor

    Memor Active Member

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    How far in did you feel like you lost wind? Had you gotten a second surge yet? I remember in XC I'd always feel like total shit at around 5.5miles in in the long runs, but then around 8 it'd kick back.
     
  20. Hamster

    Hamster Active Member

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    I lost it at around mile 5. My lungs and heart couldn't keep up with the hills since I've been mostly training on the flats. Started getting a good groove back at mile 8 but I have trouble when I have to stop and start.
     
  21. Memor

    Memor Active Member

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    keep it continue Erwin
     
  22. Hamster

    Hamster Active Member

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    Location:
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    9/14

    Deadlifts
    5x135
    5x185
    5x225
    5x240
    5x275

    Squats
    8x185
    8x205
    8x225
    8x245

    Walking Lunge
    3x6 per leg 50lbs(2x25)

    DB Bicep Curls
    4x(8x35)

    Calf raises
    3x(20x90)

    Leg curl (single leg)
    4x(8x90)

    Leg extensions (single leg)
    4x(8x90)

    Misc.
    Swiss ball stuffs
    Stretching
    Pre-hab
    Mobility
     
  23. Hamster

    Hamster Active Member

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    Monday, 09/18

    Squats
    Warm up
    5x165
    5x215
    5x255
    5x285
    5x315 woot

    Bench
    5x135
    5x155
    5x175
    5x185
    1x190 Boo

    Hammer Curls
    4x(32.5x8)

    BB Bicep Curl
    3x(10x75)

    High Pull
    4x(8x95)

    Tricep Pushdown
    4x(8x60)

    Rear Sling
    4x(8x45)

    Front Sling
    4x(8x45)

    Tate press
    YTWL
    Swiss Ball Crunches
    Planks
    Bridges
    Stretching

    Fighting off a bad case of the emo. Worked through it kinda, but I could tell my focus wasn't even close to 100%. Situtation should resolve itself within the week most likely. I just have to man up until then and try and stay motivated.
     
  24. Memor

    Memor Active Member

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    3 plate club :bowdown: goddamn man
     
  25. Hamster

    Hamster Active Member

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    Location:
    San Diego, CA
    Early morning swim: 30 mins

    Energy felt a little low so I went light today.

    Warmup on the ergometer: 5 mins
    Stretch/Mobility

    Squat
    8x160
    8x210
    8x245
    8x280

    DB Bench
    4x(8x130)

    High pull
    4x(8x105)

    BOR
    4x(8x115)

    Push Press
    8x115
    8x125
    6x135 Felt little shocks going up my left arm so I stopped

    Lat Pull down
    8x120
    8x140
    8x150
    8x160

    BB Shrugs
    3x(12x115)

    Hypers
    Swiss Ball Crunches
    Cooldown Stretch
     
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