i wanna do everything cause i think im superman log.

Discussion in 'Training Logs' started by k1d., Nov 3, 2009.

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  1. k1d.

    k1d. New Member

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    Yo brolys, heres my new log.
    Gonna be following 5/3/1 on a 3 day split.
    But I'll be updating this log with all my other shit I'm doing.
    I'm gonna try my hardest to not be a bitch and actually update this log every time I train and actually keep this shit alive.

    Where I'm at as of 11.02.09
    Age - 21
    Height - 5'5"
    Weight - 150lb
    Standing Military Actual Max- 115lb // Training Max - 100lb (yeah I know shitty. I tore my shoulder muscles a few months ago.. shit sucks)
    Deadlift Actual Max - 290lb // Training Max - 260lb
    Bench Actual Max - 235lb // Training Max - 210lb
    Squat Actual Max - 290lb // Training Max - 260lb

    So far it's looking like this for a weekly schedule:
    Monday and Friday - Boxing
    Tuesday and Thursday - BJJ
    Monday, Wednesday, and Friday - Lift
    Swim at least 1X a week (focus on keeping technique sharp. work on sighting)
    Bike at least 1X a week (whatever my body feels like that week.. long and easy, time trials, etc.)
    Run at least 3X a week (1 long and easy, 2 shorter but harder and faster paced)

    Upcoming Events:
    December XX 2009 - BJJ Tournament
    January 17th 2010 - Chevron Houston Marathon
    February 14th 2010 - Austin Marathon
    April 25th 2010 - Lonestar Half Ironman
    POSSIBLY August 29th 2010 - Kentucky Full Ironman
    October 17th 2010 - Longhorn Half Ironman

    Progress:
    January 30th 2007 at the peak of my fatness. 220lbs at 5'5. I stayed this way well throughout 2007 also. I didn't start dropping weight until around September 2008. Waist size was about a 38..
    The weird thing was... psychologically I never saw myself as a fat boy. I thought I was just a normal lifter, ex-highschool football linemen. Funny how the mind plays tricks like that... I believe this is why fat people stay fat.. They think its fucking normal.
    [​IMG]

    October 25th 2009 after my first triathlon. 145lbs at 5'5. Waist size 29
    Current goals are to drop more fat, while building/maintaining muscle mass and getting stronger without sacrificing performance but instead increasing performance.
    [​IMG]

    My supposedly game plan on how to not burn out/stay healthy/etc.:
    • Eat like a beast (as clean as possible though, no fried shit, or candy, and etc.)
    • Sleep + ZMA (I wonder if this shit even works.. but I just take it anyways..)
    • Supposedly a advertised triathlon company by the name 2XU has some kinda special compression pants/socks/top that aid in recovery, so giving it a try.. Hopefully it works, shit all the pros use it.. maybe I'm just buying into their great marketing scheme..
    • Multivitamins, Glucosamine, Fish Oil, FRS, Protein, Jack3d, Xtend, Gatorade Endurance, Infinit, Electrolyte Pills, CQ10
     
    Last edited: Nov 3, 2009
  2. k1d.

    k1d. New Member

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    11.02.09 Week 1

    Standing Military Press
    • 65 x 5
    • 75 x 5
    • 85 x 13

    Dips
    • 15
    • 15
    • 11 out of 15
    • 8 out of 15
    • 7 out of 15

    Chin Ups - Neutral close grip.. [all the damn straight bar racks were taken..]
    • 8 out of 10
    • 6 out of 10
    • 7 out of 10
    • 3 out of 10
    • 2 out of 10

    Run
    • 5k at 7:08 average pace
     
    Last edited: Nov 3, 2009
  3. k1d.

    k1d. New Member

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    First time messing with 5/3/1 but from the looks of it.. if I were to do the 3 day split, it should incorporate into my race training rather fine. If anything trial and error is the way to go....

    Also from previous experience... the main problem was squatting and feeling too crappy to run, but after about two weeks of sticking with it, it ain't so bad.. Just make sure you warm up and stretch. The human body does wonders at adapting.

    Another problem was spending too much time in the gym/not recovering quick enough/being too fatigued... With the 5/3/1 it looks like I can be out of the gym in about 45 minutes and I can rotate my lifts on a 3 day split and I have the option of coming in and just knocking out the main lift if I was feeling too crappy that day.
     
    Last edited: Nov 9, 2009
  4. k1d.

    k1d. New Member

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    11.03.09 Week 1

    Deadlift
    • 170 x 5
    • 190 x 5
    • 225 x 13

    Goodmornings
    • 30 x 12
    • 40 x 12
    • 50 x 12
    • 50 x 12
    • 60 x 12

    Romanian Chair Leg Raises
    • 15
    • 15
    • 15
    • 15
    • 15

    Boxing
    • Trained for about a hour and twenty minutes which consisted of warming up, core work, bag work, pad work, and jump roping. No sparring as of yet
     
  5. k1d.

    k1d. New Member

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    11.06.09 Week 1

    Bench Press
    • 135 x 5
    • 160 x 5
    • 180 x 10

    DB Bench Press
    • 45 x 15
    • 45 x 15
    • 40 x 15
    • 35 x 15
    • 35 x 15

    DB Rows / Kroc Rows at the end
    • 45 x 10
    • 45 x 10
    • 45 x 20
    • 60 x 20
    • 60 x 20

    Boxing
    • Trained for about a hour and twenty minutes which consisted of warming up, core work, bag work, shadow boxing, defensive and offensive drills

    Running
    • Light and easy 2 miles just to slowly add everything into place...
     
  6. k1d.

    k1d. New Member

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    11.08.09 Week 2

    Squat
    • 170 x 5
    • 195 x 5
    • 225 x 15

    Leg Press
    • 250 x 15
    • 270 x 15
    • 290 x 15
    • 310 x 15
    • 330 x 15

    Single Legged Leg Curls
    • 40 x 10
    • 50 x 10
    • 60 x 10
    • 60 x 10
    • 60 x 10
     
  7. nindia

    nindia OT Supporter

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    Just wanted to say :bowdown: at your change in essentially 1 year.

    Fucking nice work man.
     
  8. k1d.

    k1d. New Member

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    11.09.09 Week 2

    Boxing
    • Trained for about a hour and twenty minutes which consisted of warming up, core work, bag work, shadow boxing, defensive and offensive drills
     
  9. k1d.

    k1d. New Member

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    preciate it bro. still got a long way to go!
     
  10. PcH

    PcH Guest

    How the fuck do you squat and leg press those numbers and still run? Shit kills my running game.
     
  11. k1d.

    k1d. New Member

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    it just sucks the first two weeks mannn
    just let your running take a hit for two weeks. promise your run wont be affected negatively. just make sure you eat and sleep.. lol
    but then again arent you running like 5 minute miles? im only at 6 minute miles.. =X
     
  12. PcH

    PcH Guest

    My 5k PR is 19:08, so low 6 mins for racing. All depends on the distance really.
     
  13. k1d.

    k1d. New Member

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    11.10.09 Week 2

    Standing Military Press
    • 70 x 3
    • 80 x 3
    • 90 x 14

    Dips
    • 15
    • 15
    • 15
    • 12 out of 15
    • 9 out of 15

    Chin Ups
    • 7 out of 10
    • 6 out of 10
    • 3 out of 10
    • 4 out of 10
    • 3 out of 10

    Elliptical Machine
    • 25 minutes
     
  14. k1d.

    k1d. New Member

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    11.11.09 Week 2

    Boxing
    • Trained for about a hour and twenty minutes which consisted of warming up, core work, bag work, shadow boxing, defensive and offensive drills
     
  15. k1d.

    k1d. New Member

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    11.12.09 Week 2

    Deadlift
    • 180 x 3
    • 210 x 3
    • 235 x 15

    Goodmornings
    • 30 x 12
    • 40 x 12
    • 50 x 12
    • 60 x 12
    • 70 x 12

    Romanian Chair Leg Raises
    • 15
    • 15
    • 15
    • 15
    • 15

    BJJ
    • Trained for about a three hours which consisted of warming up, learning a few moves, then rolling for a good two hours.
     
  16. k1d.

    k1d. New Member

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    11.13.09 Week 2

    Boxing
    • Trained for about a hour and twenty minutes which consisted of warming up, core work, bag work, shadow boxing, defensive and offensive drills
     
    Last edited: Nov 16, 2009
  17. k1d.

    k1d. New Member

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    11.14.09 Week 2

    Swimming
    • Swam for about a hour.. just working on total immersion drills to make sure I'm still in tune with the water.
     
  18. k1d.

    k1d. New Member

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    11.15.09 Week 3

    Bench Press
    • 145 x 3
    • 175 x 3
    • 195 x 10

    DB Bench Press
    • 45 x 15
    • 45 x 15
    • 45 x 15
    • 45 x 15
    • 45 x 15

    DB Rows / Kroc Rows at the end
    • 50 x 10
    • 50 x 10
    • 50 x 10
    • 70 x 22
    • 70 x 20

    Elliptical Machine
    • 20 minutes
     
    Last edited: Nov 16, 2009
  19. k1d.

    k1d. New Member

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    Just a few random thoughts..
    • Taking a break off of hard cardio just to give my mind and body a rest.. don't want to overtrain.. so just really enjoying everything else
    • I might be boxing in the Golden Gloves in January
    • I'm loving the strength progress so far.. cant wait to see how it keeps progressing
    • I start a 4 week speed campaign in 2 weeks then a few long runs before I taper off for the marathon..
     
  20. synthetic

    synthetic New Member

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    mind posting up your diet in log too? seems you like you need to eat a lot to keep up with this schedule.. good work by the way
     
  21. k1d.

    k1d. New Member

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    Sure.. I started this diet two weeks ago.. I don't have exact macros or anything but heres what a typical day looks like

    Breakfast
    Sweet potato protein pancake with 3 strips turkey bacon
    or
    Egg White scramble with red potato and 3 strips turkey bacon
    with
    6oz water and 2oz of FRS concentrate

    Meals
    All my meals consist 6oz of protein, 2oz of slow burning carbs, and 6oz of veggies.
    Proteins vary from BBQ Chicken, Ginger Chicken, Tilipia, and Sirloin Steak.
    Slow burning carbs are either red potatoes or brown rice.
    I usually eat off of this exact layout every 2 to 3 hours. I also usually save the steak for after workouts or training...
    Also if I run out of food while I'm at school I'll just hit up chik-fil-a and order two grilled chicken sandwiches.. toss the bread and just eat the breasts.

    Oh and I usually chug a glass of milk with most of my meals... and milk right before bed.

    Hopefully this helps.. and thanks :wavey:
     
    Last edited: Nov 16, 2009
  22. Mr. Monopoly

    Mr. Monopoly OT Supporter

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    Mind posting up your running program from how you went from being hefty to the triathlon? Those mile times are nice.
     
  23. k1d.

    k1d. New Member

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    Umm from hefty to the marathon.. I really didn't follow a training program, I just ran whenever I could.

    From the marathon to the triathlon though
    I tried to do at least one long run every two weeks..
    Did a lot of tempo runs / intervals / fartlek about three times a week..
    Examples:
    • threshold pace 100meter, jog 100 meter, and rinse and repeat for x amount of time.
      then the next time I do this workout.. I threshold for 200 meters, jog 100 meters, and every workout after that I up the threshold by a hundred meters but kept the jogging the same.
    • Sprint to light pole, jog to next light pole, rinse and repeat


    The long runs were just to prepare my mind and body to handle the longer distances.. (I believe for the marathon I only had 4 long runs.. while for the triathlon I only had one long run)

    The speed runs were where it was at.. pretty much just keep going balls out to train your body to run that fast... cause even if you only did one long run or no long run at all.. all you gotta do is take your fastest pace.. run at 80% of that or whatever and I'm pretty sure you can run a full marathon without ever even having a training run over 10 miles...

    But yeah.. now that I'm trying to get real technical about it, I'm trying this training article in two weeks..

    http://www.slowtwitch.com/Training/Running/How_to_Kill_Your_10k_PR_258.html

    goodluck
     
  24. Mr. Monopoly

    Mr. Monopoly OT Supporter

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    Makes sense. Thanks man!
     
  25. k1d.

    k1d. New Member

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    11.16.09 Week 3

    Squat
    • 180 x 3
    • 210 x 3
    • 235 x 19

    Leg Press
    • 270 x 15
    • 320 x 15
    • 340 x 15
    • 360 x 15
    • 380 x 15

    Single Legged Leg Curls
    • 50 x 10
    • 60 x 10
    • 70 x 10
    • 70 x 10
    • 70 x 10

    Elliptical
    • 30 minutes

    Boxing
    • Trained for about a hour and twenty minutes which consisted of warming up, core work, bag work, shadow boxing, defensive and offensive drills
     
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