Chojin's Training Log

Discussion in 'Training Logs' started by chojin, Apr 26, 2005.

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  1. chojin

    chojin You must defeat Sheng Long to stand a chance

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    5'8" 159lbs

    Goals:
    Gain strength to start mashing home runs and doubles in baseball league
    Weigh 175-180lbs
    Lower bodyfat to ~12%
    Run a 6 minute mile
    Run 3 miles in 20 minutes
    Sprint a quarter mile in 60 seconds
    Sprint the 100m dash in 12 seconds

    Lifting Goals:
    Bench press 270lbs
    Squat 500lbs
    Deadlift 500lbs


    Today's diet/routine:
    2 scoops ON whey
    1 cup 2% reduced fat milk
    2 taco bell bean burritos
    1 taco bell soft taco
    2 20oz. gatorades
    1 vanilla power bar
    8 mini cookies
    3 cups rice
    10oz pork loin
    2oz beef
    1/2 cup potatoes
    1/4 cup carrots
    some curry sauce

    Routine:
    Triceps:
    Close grip bench press 10,8,6,6 (45,55,60,60)
    Cable pushdowns 10,8,6,6 (50,55,60,65)
    DB triceps extensions 10,8,5 (15,15,20)

    Biceps:
    Hammer curls 12,10,8 (12,15,20)
    BB curls 10,8,5,5 (30,30,40,40)

    Notes:
    -Haven't added up the calories yet but I don't think I reached 3200 calories.
    -Mid back/trap area is slightly sore. I think my form is off.
    -Triceps feel good.

    edit: change 1/4 mile sprint goal
     
    Last edited: May 23, 2005
  2. chojin

    chojin You must defeat Sheng Long to stand a chance

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    Strained my lower back playing baseball. Finally feel good enough to resume lifting weights. Maintained my weight though.
     
  3. call me mick

    call me mick New Member

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    Goals:
    Sprint a quarter mile in 45 seconds

    :hsugh: Do you know how fast that is?
     
  4. chojin

    chojin You must defeat Sheng Long to stand a chance

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    It was a figure that popped into my head as I was typing. Now that I think about it...yeah :hs: Must be on par with world record times. I think I'll change it to 60 seconds.
     
  5. call me mick

    call me mick New Member

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    :rofl: yea I was a runner in high school and I think my PR for the 400 was a 56 or something around there. That's mediocre but a 60 second 400 is much more compatible with a 6 minute mile. What kind of running regiment do you do?
     
  6. chojin

    chojin You must defeat Sheng Long to stand a chance

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    I usually run around the bases and outfield. I'll be adding more sprint intervals. Right now I'm working more on my form. I've noticed I land on my heel and I'm trying to land on the ball of my foot. I think there's a proper way to breathe while running too but I can't remember it...I breathe in and out of my mouth.
     
  7. chojin

    chojin You must defeat Sheng Long to stand a chance

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    5/23/05

    Today's diet:
    15.25 oz sweet corn
    40 oz gatorade
    16.5 oz baked beans
    2 bean burritos
    1 chicken quesadilla no sauce
    6 mini cookies
    3/4 c oatmeal
    12.5 oz chicken breast
    16 oz milk
    3 scoops whey protein
    18 oz orange juice
    1 powerbar

    Totals: 3843 calories, 77g fat, 513g carbs, 241+(22 incomplete)g protein.

    Today's routine:
    triceps:
    close grip bench press 5,12,8,6 (45,55,65,75)
    cable pushdowns 12,8,6 (55,65,70)
    DB triceps extensions 12,8,6 (10,15,20)

    biceps:
    hammer curls 12,8,6 (12,15,20)
    BB curls 12,10,4 (30,30,40)

    notes:
    -weighed myself before lifting...161lbs.
    -Ate a lot more than I thought I did...didn't think I got more than 3000. No wonder I feel like puking.
    -Will be adding another biceps routine next week...probably preacher curls.
    -Really struggled my last 2 reps of close grip...led to bad form.
    -Lower back somewhat still bothersome.
     
  8. call me mick

    call me mick New Member

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    some people say in through nose and out through mouth
     
  9. chojin

    chojin You must defeat Sheng Long to stand a chance

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    5/24/05

    Today's diet:
    3/4 c oatmeal
    3 protein shakes
    20 oz gatorade
    chow mein noodles
    18 oz orange juice
    16.5 oz baked beans
    15.25 oz corn
    1 chicken quesadilla no sauce
    12.5 oz chicken breast
    1 powerbar

    Totals: 3528 calories,73.5g fat, 544g carbs, 227+(29incomplete)g protein

    Today's routine:

    BB Lunges 5,5,5 (45,55,55)
    Squats 5,5 (45,65)
    calf raises 10,8,6,5 (60,70,80,90)
    seated hip adductors 10,8,6,5 (70,80,90,110)

    notes:
    -Move lunges second to last next week. Killed my quads...nearly fell over during squats...couldn't complete third set.
    -Add bent knee good mornings next week.
     
  10. chojin

    chojin You must defeat Sheng Long to stand a chance

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    Got any other tips? F&N isn't great for this type of stuff. Just been browsing through back issues of Men's Health...
     
  11. call me mick

    call me mick New Member

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    tips for exactly what
     
  12. chojin

    chojin You must defeat Sheng Long to stand a chance

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    For a running regiment...just things in general. All I'm doing is running laps till I tire but not so much since I still practice baseball afterwards.
     
  13. chojin

    chojin You must defeat Sheng Long to stand a chance

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    Back is acting up again. Took yesterday (shoulders/chest) and today(back/forearms) off.
     
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