TheMarchHare's log

Discussion in 'Training Logs' started by TheMarchHare, Oct 18, 2008.

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  1. TheMarchHare

    TheMarchHare OT Supporter

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    here is my log tracking my journey to physical fitness

    Stats:
    Age: 21
    current weight 175-178
    Height: 5'8"

    Food:
    current meal plan(i usually stick to this, some days i deviate a bit)
    meal 1: 8 egg whites, 1/3 cup oat bran/oatmeal, salsa/hotsauce
    meal 2: i scoop protein powder
    meal 3: 8 oz chicken breast/lean protein, some veggies, 1/3 cup oatmeal/oat bran
    meal 4: repeat meal 2
    meal 5: repeat meal 3
    meal 6: repeat meals 2 and 4

    usually tack on a snack or a handful of nuts or some chips/salsa or something


    starting numbas: (10.18.2008)
    Bench: 225 x1
    Deadlift: 315x1
    Squat: 315 x3


    haven't done heavy squats in a very long time. other numbers are recent.




    short term goals:

    delt, trap and lat development. update.(02/01/09) all of those are coming in nicely. continuing until they're proportional to the rest of my body.

    muscle-ups
    clap pull ups accomplished (10.24.2008)
    (also will aide in my quest for larger delts/lats/traps)

    bigger chest aka bigger bench. wanna hit 275 sometime next year
    more tapered shape (dunno how imma manage that one)

    225 clean and press (goal set on 11/22/08) wanna hit it by 03.08~06.08
     
    Last edited: Feb 2, 2009
  2. TheMarchHare

    TheMarchHare OT Supporter

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    progress pics thus far:

    somewhere between 10.01.2007 and 12.29.07
    [​IMG]






    05.08

    [​IMG]


    07.08
    [​IMG]



    10.08
    [​IMG]
    10.08
    [​IMG]
    10.08
    [​IMG]
     
    Last edited: Oct 19, 2008
  3. TheMarchHare

    TheMarchHare OT Supporter

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    today's training:

    teamed with xavier for his workout.

    bench 135 x10 175 x5 225 negatives x5 275 negs x4
    dips 15 x2 while waiting for a bench
    incline db bench 55, 65, 65
    cable flys 50, 50, 40, 40, 50 x 8-10
    decline db bench 45, 55, 55, 65
    heavy weighted abs.
     
  4. TheMarchHare

    TheMarchHare OT Supporter

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    saturday:

    Training

    was a lazy ass. body aching from friday's workout,
    3x15 100 lbs lat pulldown
    3x5 pull ups
    3x 20 kettlebell swings (45 lbs)
    2 ab circuits



    Food

    woke up, adhered to my meal plan, then deviated (ate at a ramyun spot) and then ate at denny's after a meeting


    meal 1: 8 egg whites, 1/3 cup oat bran
    meal 2: 1 scoop protein powder
    meal 3: chicken breast, veggies(zucchini, onions, carrots, broccoli) and 1/3 cup oat bran
    meal 4: repeat meal 3
    meal 5: ramyun!!!
    meal 6: 2 sunny side up eggs, 2 egg whites, grits, cottage cheese
     
    Last edited: Oct 20, 2008
  5. mandrew

    mandrew New Member

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    there is no way you are squatting 405 x 3
     
  6. TheMarchHare

    TheMarchHare OT Supporter

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    but then again, i am :fawk:
     
  7. mandrew

    mandrew New Member

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    not with a 315lb deadlift you aren't
     
  8. TheMarchHare

    TheMarchHare OT Supporter

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    today:
    cheat day, but i ate mostly clean due to yesterday's ramyun splurge...

    meal 1: 2 scoops protein powder, 1/4 sweet potato
    meal 2: vegetable soup, <1/4 cup rice
    meal 3: 1 egg, 5 egg whites, slice sourdough bread, 2 slices lean ham, seaweed soup and 1/4 cup rice
    meal 4: 1 scoop protein powder
    meal 5: 1/4 cup brown rice, seaweed soup, 3 oz beef, 1/2 yam
     
  9. TheMarchHare

    TheMarchHare OT Supporter

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    mos def. i've been squatting before i ever hit a bench. i've only started DL in the last 2-3 months.
     
  10. erok81

    erok81 All your canyons are belong to me!!

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    So you quit squatting for benching?

    You've made excellent progress but I don't believe that squat # either. I can DL 405 1-2 reps but probably couldn't even squat 315 once.

    Unless you are using 2" ROM there is no way. Unless you used to be bigger when you used to squat then lost all of your mass and are still posting your old squat number.
     
  11. TheMarchHare

    TheMarchHare OT Supporter

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    this may be it. those squat numbers haven't been updated in like 8 months. never attempted to max on em aside from the smith machine:greddy:(455 lbs) 3-4 months ago. but yea, the 405 is from when i was still tipping past 200 lbs. i'll update that number later today if i decide on working legs today.:noes:

    about the swuats over bench thing, what i meant was i was squatting heavy before i ever did bench press. this was back in hs. i used to just like doing squats, it was where i actually stood out as far as lifts. so i just did em constantly. (might explain me being 5'8" :wtc:) it think my sophomore year summer in hs i hit 405 on the smith in squats. never heard of deadlifting until this year and didn't work it in until recently (2-3 months may be cutting it short, but really, like 4 months ago tops)
     
  12. TheMarchHare

    TheMarchHare OT Supporter

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    been afraid of eating more... but i still wanna gain weight... but like everyone, i'd like to maintain leanness levels while i do it... but i guess fuckitol, peanut butter nutella sandwiches are being thrown in the diet. =P
     
  13. ccrooks

    ccrooks New Member

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    i've never squatted that much

    fuck
     
  14. erok81

    erok81 All your canyons are belong to me!!

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    Ah got it, that makes sense.

    I know what you mean about diet, I go back and forth tyring to gain or lose weekly. As soon as start losing weight I get scared and start eating more, then feel like I am getting fatter so I cut the food, that goes back and forth all the time. :rofl:

    And sorta short crew > *.*
     
  15. mandrew

    mandrew New Member

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    same boat here. I need a cut cause I've got a little pudge but I tried it for a couple weeks and I got considerably weaker for several workouts in a row, so I went back to normal... only now I can't get back into eating enough cals to gain weight, so I'm stuck maintaining for the moment. :rofl: god damn i suck
     
  16. TheMarchHare

    TheMarchHare OT Supporter

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    edit on weight
    weighed in at 182-3 this morn at the gym (was holding the rest of my toast and nutella, but i was wearing gym clothes and shoes) still looking pretty lean, i think i'm making my gains correctly

    food:

    meal 1: 8 egg whites, 1/3 cup oat bran, slice of toast and nutella, half handful of walnuts
    pre-workout - toast with nutella
    post/meal 2: 2 scoops protein powder
    meal 3: 6-8 oz chicken and vegetables, 1/4-1/3 cup oat bran. handful of chips
    meal 4: 1/4 club sandwich (turkey, bacon, avacado) <= couldn't say no....lol 2 scoops protein powder
    meal 5: 1 slice veggie pizza, two pieces of roasted chicken, leg and thigh
    meal 6: 5 ozchicken breast and some vegetables.


    am Workout:

    squats
    135 x 10
    135 x 10
    225 x 10
    225 x 5
    315 x 4.5
    405......... DAMMIT! i got about a 1/3 rep in like 3 times, then gave up lol

    you guys were right. :wtc:

    weighted lunges
    70 lbs 2x10
    90 lbs 5x10
    100 lbs 3x10

    bb complexes (6 reps each of deads, cleans, presses, squats, followed by 10 leaping push-ups)
    95 lbs x 4 60 sec rest in between

    ab circuit
    <= link[sprinter sit-ups, V-ups, toe touches, hip thrusts] + 1 min planks and 30 sec squeeze after
    x3
    90-180 sec rest in between =/

    pm workout

    kettle bell swings 45 lbs 2x30

    bb complex circuit
    95-115 lbs (forgot how much the easy bar weighed) 20 mins - failure, 60 sec breaks.

    3x15 leaping pushups

    lat pulldowns: alternating under hand grip and close grip front and back
    80 x15
    90x10
    100 x10
    110x10
     
    Last edited: Oct 22, 2008
  17. MaineSucks

    MaineSucks OT Supporter

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    I'd be interested to see your squat depth. At 175lbs and your physique I don't see a legit 315x4 squat.
     
  18. erok81

    erok81 All your canyons are belong to me!!

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    Same here. Based on your last workout especially.

    With lunges that low, I don't see how a full 315 squat would even work.

    I wish I did 1/4 squats sometimes so my numbers were bigger than they are.
     
  19. TheMarchHare

    TheMarchHare OT Supporter

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    i really paid attention to it this workout, knowing that it'd be picked to death:wiggle: parallel for the first 2 reps, a hair over for the third and the last was a cop out at about 2/3 - 3/4 to parallel. last was an attempt then i just straightened out. :wtc:

    updated weight, and edited start squat numbers. i think my DL is at 325, but fuck it, it'll pad my gains later :mamoru::x:
     
    Last edited: Oct 21, 2008
  20. kit99bar

    kit99bar USPA Class 2, weak, old man!

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    were the squats free weights or smith (only asking because you mentioned in HS you did smith squats). The pic with the shorts looks like your legs (base) are very large so that could explain the good squat numbers.
    180 at 5'8 is pretty dang good at your bf%. I guess 10-13% bf? what do you think?
     
    Last edited: Oct 21, 2008
  21. edo123

    edo123 New Member

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    thats cause he has super heavy bones.
     
  22. TheMarchHare

    TheMarchHare OT Supporter

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    free squats. smith squats i can pump out the 405 with minor difficulty. i didn't realize how hard freesquats were until i finally started to not be a pussy and try it.

    you probably have those bf% numbers right. the handheld thing reads between those two percentages, usually closer to ten, depending on how hard i work out, what i eat, etc.
    but on a good note, i check today and it read 9.6 i know it's probably not true, but it's an ego boost :bigthumb:
     
    Last edited: Oct 21, 2008
  23. TheMarchHare

    TheMarchHare OT Supporter

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    :drool:Food:

    meal 1:
    8 egg whites, salsa, 1/3 cup oat bran, slice of bread and nutella, some tortilla chips
    meal 2: 1.5 scoop protein powder (i'm running out!!)
    meal 3: 8 oz chicken breast, vegetables, 1/3 cup oat bran
    pre-workout: slice of bread and nutella
    meal 4: 1.5 scoop protein powder
    meal 5: 8 oz chicken, veggies, most of a bag of "popped" potato chips, 1/3 cup oatmeal, 2 cookies
    meal 6: 1 scoop protein powder, 2 tbs natty peanut butter, 1 cookie

    fuck these cookies... HAD to go shopping while hungry >.< they're like 130 cals a piece haha so good.:drool:

    workout:

    tennis 1.5 hours

    trained my client today, felt like crap so i just his routine, slightly higher weights and reps
    flat bench 95 lbs x20
    135 lbs 2x115
    155 lbs 2x10
    185 lbs 1x6

    incline 95 lbs 1x20
    135 2x10

    decline 95 1x20
    135 2x10

    pec flys
    90 lbs 2x15
    135 lbs 1x10
    140 lbs 1x6
    dips 3x15

    ab circuit x3
     
    Last edited: Oct 22, 2008
  24. TheMarchHare

    TheMarchHare OT Supporter

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    food
    meal 1: 8 egg whites, i slice Ezekiel bread with natty pb and nutella shredded wheat and 2% milk.
    meal 2/postworkout: pb & nutella sandwich, 1.5 scoop protein powder.
    meal 3: 8 oz chicken breast, veggies, 1/4(?) cup brown rice with beans
    meal 4: 8 oz chicken breast, veggies, 1/4(?) cup brown rice with beans
    meal 5: 2 eggs, 1 egg white, 1/2 cup purple rice(it's a korean thing), smashed soybean soup(also a korean thing), 1 cup shredded wheat, 1 cup 2% milk, 1 tbsp natty peanut butter.
    meal 6:


    workout

    body is still sore from leg day and complexes from monday and wednesday... we'll see how i feel in the gym

    flat bench: 135 x10
    185x4
    235 negatives x3
    285 negative x1

    pullups
    grip switch 2x8
    slide x6
    reg 3x8
    switch to underhand and back (6 pulls)

    deadlift
    135 x10
    185x10
    225x5 alt grip
    275x3 alt grip
    225x5 (dbl overhand)
    tried to hit 325 but failed... :wtc:

    bb complexes + leaping pushups
    6 rounds


    seeing EXCELLENT results from those complexes. holy shit. :eek3:
     
    Last edited: Oct 23, 2008
  25. TheMarchHare

    TheMarchHare OT Supporter

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    food

    meal 1: 8 egg whites, shredded wheat, high fiber, high protein cereal, 2% milk, salsa, cookie
    meal 2: 8 oz chicken breast, veggies, 1/3 cup oat bran
    meal 3: 4 oz chicken breast, veggies, 1/4 cup oat bran
    meal 4: L&L hawaiian bbq bbq mix plate(meat), 1/4 cup rice
    meal 5: ~3 oz chicken breast, veggies, bowl of high fiber cereal and shredded wheat, soy milk
    meal 6: 1 scoop protein powder.



    training


    2x15 @ 75 lbs lat pull downs, back &front

    bw dips
    x25, x15, x20, x15

    barbell complexes 95 lbs

    set 1: dead lifts, hang cleans, push press, front squats, and leaping pushups for 6 reps respectively
    set 2: high pulls, power cleans, push press, leaping pushups x6
    set 3: high pulls, hang cleans, push press, leaping pushups x6
    set 4, 5, 6: deadlifts, hang cleans, push press, leaping pushups x6
    set 7: went to failure, forearm pump made it impossible to continue.
    set 8 &9: 75 lbs, high pulls, hang cleans, push press, leaping pushups

    pullups

    switch grip 2x 7/8
    sliding grip 1x5
    switch 1x 6
    swap grip (overhand to under) 2 rotations (x9)
    switch grip x 4

    ab circuit x 2
     
    Last edited: Oct 24, 2008
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