GOGZILLA's training log

Discussion in 'Training Logs' started by GOGZILLA, Mar 6, 2005.

  1. GOGZILLA

    GOGZILLA Double-Uranium Member

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    Alright cupcakes - Currently 240, moderate amount of bf from off season training. rowing camp starts next week with 3 a days. strength is at maximum, rowing conditioning not so well. Did a 30 minute erg this morning wasnt too bad but upper backs pretty fatigued now. Workout's happening at 5pm
     
  2. GOGZILLA

    GOGZILLA Double-Uranium Member

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    yes your pictures made me realize that i was nowhere near my potential
     
  3. Hood Moses

    Hood Moses I part the Black Seas...

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    Gogz what kind of split do you usally have with the erg?
     
  4. GOGZILLA

    GOGZILLA Double-Uranium Member

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    depends on the piece i am doing. give me a time or distance and i can give you a number

    todays workout:

    sumo deadlifts
    405x3
    465x4x3
    405x2x3

    BB lunges 185x8
    tried some split squats fucked up on them was really tired too so just went back to more bb lunges
    135x10
    leg curl 2x10 with 130

    thats it back is hosed and my lower abs are all torn to fuck
     
  5. Hood Moses

    Hood Moses I part the Black Seas...

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    Well I usally go for about 30 minutes on off days so around there.
     
  6. GOGZILLA

    GOGZILLA Double-Uranium Member

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    what split do you usually maintain for 30?? the splits are usually calculated from your 6k time as some sort of percentage. like if a practice was just a 30 minute piece for time id be around 1:48 or a little lower. my 6k split is 1:42. but as far as cardio pieces we usually do like 50-60 minutes at 1:57ish just for a low intensity cardio base workout. a practice would be something like 2x30' soooo dunno if any of that helped.
     
  7. Hood Moses

    Hood Moses I part the Black Seas...

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    Im usually around 1:57ish for 30 minutes.
    It was helpful I just wanted to see where I stood at. Thanks.
     
  8. GOGZILLA

    GOGZILLA Double-Uranium Member

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    3/7/05:

    Upper body reps

    chins - 10, 10, 10

    db flat - 100x12 105x9 1005x8 85x14

    hammer strength chest supported rows - 4 45's for 15, 4 45's and 2 25's for 10, 4 45's for 20

    decline close grip bench - 185x16, 185x12, 135x21

    cable shrugs - stack 20, 18, 16

    db curls - 60x10, 65x8
     
  9. GOGZILLA

    GOGZILLA Double-Uranium Member

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    3/08/05:

    worked out with the novices today. was gonna do my own erging at 5 but they got moved into the gym for practice because of weather conditions. Workout was 2' on 2' off x 10 at a 24 stroke rate. Held 1:42-1:43 pretty easily. Didn't want to push it too crazy since it was my first real workout since ive been out and my back was still trashed from deadlift day. good performance and im still in awesome cardiovascular shape for whatever reason :dunno:

    after erg did cable crunches and oblique cable crunches + stretching
     
  10. GOGZILLA

    GOGZILLA Double-Uranium Member

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    im really not too worried ill be doing mostly high intensity sprint work since its the sprint season. fall was shitty with like hour long pieces at low rates but that was for the 6k training. good luck to you on 3 story buildings with no elevators
     
  11. GOGZILLA

    GOGZILLA Double-Uranium Member

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    3/9/05:

    attempted leg day:

    squats: 135x20, 225x12, 275x5, 275x5 stopped because of upper back hurting
    split squats: 135x4x10
    leg curls: 135 3x10-11
    hypers: 3x18-20
    stretching

    hips still locking up might look into getting briefs but gotta find more stretches to do. upper back is just fucked probably need ART or somethign for it oh well.
     
  12. GOGZILLA

    GOGZILLA Double-Uranium Member

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    3/10 and 3/11 morning

    Upper body:

    8x3 285 decline bench
    3x10 chins
    3x12 db rows with 120's
    2x8 overhead db seated tricep extension 100lbs
    2x16 cable extensios
    3x16 smith machine shrugs with 275
    3x12 face pulls with stack
    3x10 cambered bar curls with 105

    postworkout nutrition everyday this week: chipotle

    This morning erged for an easy 40 minutes at about 1:57-58..going to go out on the water today for first time in like 4 months.
     
  13. GOGZILLA

    GOGZILLA Double-Uranium Member

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    Ok starting this again today

    weight: 300-305 staying here for a few months try to lean it up some

    11/9 workout:

    wide grip cable rows: 180 6x10

    MEB with shirt

    warmup barx3, 95x3, 135x3, 185x3, 225x3, 275x2, 315x1
    put shirt on:
    365x3 off 4 board
    2 board:
    405x3
    455x3
    495 for 3 sets of 2
    495 for 1 set of 3

    DB floor press
    65x16
    85 for 3x10-12

    facepulls: 135 5x10

    db crlz for grlz 45x10, 50 3x10
     
  14. Jeg1983

    Jeg1983 OT Supporter

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    nice bench

    what shirt you using

    and 305 :eek3:

    any new pics :naughty:
     
  15. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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  16. GOGZILLA

    GOGZILLA Double-Uranium Member

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    hahaha ceaze took some but uhhh theyre not too pretty! :mamoru:

    im using a karins double denim. whats funny is that my bench isnt that good in the gym. I'm trying to get up with the other group which is in the 550-600lbs area for board work. Probably take me a few more months but its going up pretty fast so I'm happy with it.
     
  17. GOGZILLA

    GOGZILLA Double-Uranium Member

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    single leg leg press 4 plates 10x10 no rest just leg to leg

    sledding - 3 plates 100 yards, 4 plates 100 yards, 5 plates 75 yards x 2
    ghr - 4x10
    standing cable crunches - 105 5x10
    db shrugs - 115 5x10

    fairly easy workout, i got work tonight so not killing myself and almost made the new guy puke on sledding :coold:
     
  18. GOGZILLA

    GOGZILLA Double-Uranium Member

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    11/13 DEB

    v-grip cable rows - 225 for 5x10
    speed bench: 195 for 8x3
    4 board got up to 405 for a triple but my shoulder was bugging me so stopped.

    CSR's high position - 150 4x10

    db side bends - 85 4x20
    superset
    lateral raises - 25's 4x16

    band pushdowns

    hate it when shoulders are fucked up but the front delts are always a little hosed after starting shirted bench for a couple weeks
     
  19. GOGZILLA

    GOGZILLA Double-Uranium Member

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    legs

    bulgarians on the smith machine - 185 x10, 205 3x8
    probably the most miserable leg exercise ever

    ghr - 4x10 even faster at these than i remember when i quit for a while going to add weight next time

    rh - 4x10 115lbs

    straight legged situps 4x10 with a 25 behind head

    decent workout, hopefully just another month or so before stomach is healed..still feel it everyday
     
  20. GOGZILLA

    GOGZILLA Double-Uranium Member

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    did DEB today because going to MEB on saturday with brian

    205 8x3
    no lockout work, shoulders still sore
    Cable rows - 5x10 stack (gonna add some plates on there next time)
    Lateral raises 25's for 6-8x10 I forget just did them whenever
    BB tricep extensions 95 for 4x10
    Wheel barrow machine side crunches 2 plates 5x10
    External rotations and shoulder traction stuff feel alot looser

    Decent workout would have liked to been able to do some lockouts but going heavy on saturday so thats ok hopefully shoulders are better. Speed is way up from last wave :cool:

    oh and did a 20 minute erg in the morning..almost died :eek4:
     
  21. GOGZILLA

    GOGZILLA Double-Uranium Member

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    Upper back work..gf needed the 24 hour gym hotness so went with her

    Shrug machine - 6 plates 5x10 with pause at top
    Pulldowns - 185 5x10 pause at bottom
    BB curls - 4x10 85
     
  22. GOGZILLA

    GOGZILLA Double-Uranium Member

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    Friday Lower body

    Single leg leg press for warmup 40 reps/leg alternating every 10

    Low box squats - 6x2 275 - tried to do these again and felt ok on them I started getting slow pretty quick and eventually got pinned on the last set. I guess nothing really makes up for the squatting movement and this is the first time i have in about a month and a half

    GHR - 1x10 bw 3x10 +25lbs 1x8 +25lbs
    reverse hyper - 115 3x10 1x15

    10lbs Hammer - 4x15 golf swing style 2x20 overhead
    pretty cool reallly beasts the grip

    Today - Upper body

    Incline db press - 85x10 105 for 2x10 1x8
    One armed cable rows - 1x10 with 60 5x10 with 75
    really cool feels completely different and got alot better contraction

    Rack strip presses - 95 4x10

    thats all was pretty hung over so shitty weak workout but whatever. my stomach is fucking killing me again dont know if its from the squatting but I gotta lose some weight hopefully that will help
     
  23. RunDMT

    RunDMT OT Supporter

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    What are your feelings on the usage of GHRs? I was working up to heavy weights with them but it felt like I was hurting performance, so I went back to using only hip extensor type ham exercises heavy and leaving the GHRs as explosive work. Honestly I still don't know how much I'm getting out of them though. Seems like they are decent for building some mass but not much else.
     
  24. GOGZILLA

    GOGZILLA Double-Uranium Member

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    right now since i cant really train the squat or deadlift because of injury im just doing them to keep up with accessory work. theyve definitely put alot of mass on my hamstrings so thats about all id say theyre good for. My squats definitely gone way down from not training it so its not like they do alot of good in that regard. I do them twice a week with the reverse hyper for 4-5 sets of 8-10 with a 25 right now
     
  25. GOGZILLA

    GOGZILLA Double-Uranium Member

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    Lower body day

    Did a medley which was pretty cool just trying to get into shape/burn fat since I cant do any heavy lower body stuff

    Sled 4 plates x 100 yards/ 80lbs keg with water 8 clean and presses/20 hammer swings per side

    did all that 4 times pretty cool keg presses are ridiculously hard because of the water sloshing around

    GHR - 4x8 with 25lbs
    rev hyper - 3 plates 4x10
    supersetted w/
    standing cable ab crunches - 5x10 with 120

    behind the back shrugs on smith machine 4x16 with 225
     

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