Tidalwave's Workout Journal

[tidalwave]

Time to start one of these things. I used to carry a small notepad with me in the gym to write all of my set, reps, and loads. This was helpful in the beginning to track progress.

In recent years, besides an occasional 5x5 program, I've had the typical trainer's ADHD; too many programs rotated too quickly. I'm starting this log in order to track progress in hopes of the aggregate showing a method to the madness.

On to business.

I'm currently trying to shed some bf and develop strength, especially in lagging areas. Kind of a middle ground, trying to fine tune in order to get stronger and leaner simultaneously.. normally a bear of a task, even more so when you consider the kind of work schedule I'm dealing with. However, I believe in the will making a way.

Current workout protocol that I'm able to fit into my schedule includes early morning (4:30am - 5:30am) sessions at a local, well-equipped gym typically 5 days per week. Twice per week, I'm attending a Crossfit gym in the early evening. My morning routine is dependent upon whether I'm going to do a Crossfit workout that day. If so, I'll primarily work on cardio (swimming, running, martial arts) and stretching. If not, I'll perform whatever lifting regiment I'm pursuing at the time. There's a conspicuous lack of rest days in this schedule, as my mantra is to do something active every day possible. Rest days usually come in the form of travel days when it's just too nutty or I'm too worn-out to do any sort of training.

Goals:
- Drop overall bf by a couple percentage points. Currently, I have acceptable abs while standing, but look like a soft slob while sitting.
- Get stronger in the major lifts: squats, deadlifts, overhead lifts, bench (mine is pathetic for someone who has been training for a few years).
- Gain strength and speed in bodyweight and athletic skills: muscle-ups, handstand push-ups, sprints.
- Gain some size and definition in some key aesthetic muscles.
- Look as muscular in an un-pumped state as I look currently in a pumped state.

Just a note for tracking, I plan upon getting a bf measurement next week in order to get a baseline starting point.

Here it goes!

[tidalwave]

Yesterday's workout (7-31-09)

Swam laps for ~20 min in the morning.

Crossfit gym in the evening, max jerk day. This was the first time I have done jerks aside from the Crossfit Elements course, thus I have never maxed on this lift. We started at fairly light weights in order to build up to our 1RM. This lift is fun because even though your muscles might be getting a bit fatigued, technique is uber important and you can source power from your hips (correct) even if your shoulders are getting fatigued from previous incorrect reps. Anyway, I was able to get my goal of being able to jerk my bodyweight, approx 185, but I felt I could go higher. 195 felt easier than 185, since my technique was better on the heavier lift. 205 wasn't happening, so I went down to 200.. failed on first attempt. Second attempt I didn't get under the bar quickly enough and had tried (unsuccessfully) to press it upward.. wasn't happening. Third attempt I was able to get the hip drive and get lower under the bar. w00t! I was happy to reach the 200 mark on my first attempt at a max jerk and had enough fun doing it that I can't wait until the next time we do this workout.

[Option1]

Cool stuff. Way to go and I look forward to reading about your progress. (Geez, that sounds goofy, but it's true.)

Oh, and been meaning to ask, is that Flea in your avatar - or is it you - or is it someone entirely different and I've managed to live down to my claim above my avatar?

Neil

[tidalwave]

Thanks, hopefully I'll be disciplined enough to update regularly. It should be easy, compared to the actual training anyway.

You are correct. That is Flea, he's the man. I'm a bass nerd and he was/is a favorite of mine, especially when I was starting out.

Before I saw your signature, I was going to ask if you're a moto racer. Do participate in any track events as a driver/rider as well as a photographer?

[mukey]

cool tidalwave, i was planning on making one of these too, just trying to sort out all the details.

[Option1]

Originally Posted by tidalwave

Thanks, hopefully I'll be disciplined enough to update regularly. It should be easy, compared to the actual training anyway.

You are correct. That is Flea, he's the man. I'm a bass nerd and he was/is a favorite of mine, especially when I was starting out.

Before I saw your signature, I was going to ask if you're a moto racer. Do participate in any track events as a driver/rider as well as a photographer?

Nah, just a photographer who likes fast things.

Neil

[tidalwave]

Today, kind of ragged from weekend activities. Been eating relatively clean, although timing has been off.

Today's training was focused upon basic upper body strength movements with a lower rep scheme.

Dumbbell Incline Press: 3 x 6 reps, 70 lbs
Barbell Military Press: 3 x 4 reps, 115 lbs
Barbell Rows: 3 x 6 reps, 155 lbs.
Wide-Grip Pull-ups: 3 x 10 reps (emphasizing pulling with the lats, not biceps)
Dips (moderate width): 3 x 10 reps, controlled tempo, reaching failure toward the end
Handstand Push-ups: After military press, I was only able to do some slow negatives, usually able to do about 5 strict reps while fresh.

[tidalwave]

Skipped the early AM bit this morning in favor of moar sleep.

Went to the Crossfit gym this evening. The workout was the following:
Every 2 minutes, perform the following circuit for a total of 20 minutes:
- 5 burpees
- 10 muscle-ups (assisted from the floor, not a dead-hang.. basically equates to an assisted pull-up with an assisted dip)
- 15 squats (no weight, just your body aka 'air squats', all the way to the ground and back)

It sounds easy, but consider that you have to do the entire circuit within the 2 minute span, including any rest. E.g. if it takes 1 min 20 sec to do the exercises each round, you have 40 seconds to rest before starting the next round.

I was able to power through it alright with decent pacing. Cardio capacity is getting a bit better from doing these kinds of workouts, which is a major goal of mine. The work to rest ratio being kept up for 10 rounds equates to a decent interval workout, imo. One of the great aspects of performing it in a group setting is the motivation factor is high. I usually push myself pretty hard in the gym, but when doing some of those Crossfit workouts in the gym setting, I'm frequently on the floor after a session.

One thing I have learned when (by necessity) shifting to a very early lifting session is that half the next day's battle is won the night before. If I can be disciplined and able to get to sleep at a reasonable time, that momentum carries throughout the day at work and in the gym. Time to work toward the next day!

[tidalwave]

Low reps leg day last night. The gym was crowded and I was drained.. one of the reasons I train in the morning these days.

- Squat: 10 x 135 warm-up, then 3 x 5 reps 225 lbs.
- Stiff leg deadlift: 3 x 6, 185 lbs.
- Leg press: 3 x 6, 270 lbs
- Leg curl machine: 3 x 6, 140 lbs.

As always, squats are below parallel, but I've definitely lost strength recently. 225 used to be the standard for at least 5x5. Due to the high-reps from Crossfit, I haven't been doing as many higher weight squats recently, but I'm going to make sure that changes so I can make some progress in the strength dept. Last time I maxed on squat, it was kind of embarrassing that someone of my size who has been weight training for a few years was only able to put up 280 lbs, although I went calves-to-hamstrings, so I could probably put up over 300 if I did squats with the ROM of many gym members.

As it stands 225 around 80% of my 1RM, so that should be more of a load for 5x5, although I had some difficulty cranking out the last rep of each set, so I don't think I should have done much more. Hopefully this will increase steadily.. I've always had a problem determining when to put more plates on the bar.

[tidalwave]

Yesterday morning workout: 20 min swimming. Steady-state until the last 5 min sprinting (2 laps at a time).

Today: Rowing and bodyweight (push-ups, sit-ups, pull-ups) warmup, then high reps ab work at Crossfit gym. It did the job.

Still need to get bf% analyzed. Might do it after travel in two weeks.

[Option1]

Looks like you're doing great and sticking with it.

Motivates me to do better than I've been doing this week where I skipped all my swims, which are supposed to be every 2nd day.

Neil

[tidalwave]

Originally Posted by Option1

Looks like you're doing great and sticking with it.

Motivates me to do better than I've been doing this week where I skipped all my swims, which are supposed to be every 2nd day.

Neil

Thanks.

Sometimes you have to take some time and recharge, even if it's involuntary. The best thing, imo, is to resolve to get back into it with a vengeance. For example, if I'm traveling or having a nutty work schedule, I'll know I can resume in full-force the next day so I'll make sure to get a good night sleep before, then jump back into it.

If you are unable to do your swims, which are a pretty high-overhead activity (going to pool, changing, drying-off, getting dress, etc.) time-wise, it might be good to just try doing anything at all. If you are able to take a walk around the block after work, that's something. If you can jump rope or climb stairs, that's something. A roadblock many have with sticking on a program is because we're fixated with 'getting to the gym' rather than 'getting active'. If you're trying to prep for a bodybuilding contest, yeah, it's pretty imperative that you get to the gym and work hard. However, if you are like most of us trying to reach our fitness goals, just getting some kind of physical activity every day is calories burned and a step forward.

[Option1]

Yep all true. And certainly I still do some core work in the morning (need it to wake both me and my metabolism up) and usually walk 3km (2miles) at lunch time. Evening is either some weights or swimming - just find it harder to get motivated to go swimming, although I usually enjoy it once I make the effort and hop on the bike and cycle over to the pool.

Truth be told, it's probably more laziness combined with that mid-afternoon metabolic lull. The other issue is that swimming was a long term competitive sport for me in my youth and I got burned out on it. At the moment it's a substitute for running as I've got a knee injury. However, as I said above, I do enjoy it once I get in the water - it's getting there that can be hard.

Oh and goals for me are fitness oriented - I'm not a heavy lifter.

Nonetheless, reading the blogs by people such as yourself, mukey, GG, Linda, etc is all added motivation for me to persevere.

Neil

[tidalwave]

Today:
Opted in favor of sleep rather than early AM lifting. Been feeling drained this week.

Went for a run in the 100 degree Texas heat after work, planned on going to do my lifting, but ended up getting my ankle sliced by an old chain-linked fence along the jogging path. Diverted my course to the nearest clinic to get a tetanus shot. I'll lift tomorrow morning. Not great, but at least I got some activity in today - tomorrow will be better.

[mukey]

Tough luck on that cut! Don't you just love that Texas weather? Here in Houston the added humidity makes it that much more fun!

[tidalwave]

Originally Posted by mukey

Tough luck on that cut! Don't you just love that Texas weather? Here in Houston the added humidity makes it that much more fun!

Yup, I'm loving the central Texas (Austin metro) weather, especially this year with record heat and lack of rainfall. 48 days at 100+ thus far this year. If I had a time for each friend at home who felt the need to say "well, it's a dry heat"..

[tidalwave]

Today: Upper body hypertrophy (mostly push).

Digital gym scale indicates 185.8 lbs today. Although, that was around noon, whereas I usually step on that scale in the morning. It doesn't deviate from that much.

Foam rolling for quads, pecs, back, IT band, and hip adductors.
Dumbbell Press: 10 x 50 lbs. (warm-up), 10 x 70 lbs, 8 x 80 lbs.
Dumbbell Shoulder Press: 8 x 55 lbs, 7 x 60 lbs, 8 x 50 bls.
Dips: 4 x 10 reps
Barbell Front Raises: 15 x 50 lbs, 10 x 70 lbs, 10 x 80 lbs.
Triceps Push-down: 3 x 10 reps x 70 lbs
Lateral Raises: 3 x 10 reps x 25 lbs. (slow, controlled reps)
Cable Crossover: 3 x 10 reps x 50 lbs. (can't remember weight on this one.. I think that's right)

Left shoulder is sore from tetanus shot yesterday, but not bad overall. Not much rest between the sets made for decent intensity.

[tidalwave]

Rested yesterday to make sure those aches were not foreshadowing getting sick.

No AM workout today... I hit the snooze a few too many times. However, I woke surprisingly refreshed and had enough time to do some static stretches before work.

This evening, I trained at the Crossfit gym where we worked toward max overhead squats.

After the standard warm-up, I did about 20 reps with the bar held directly overhead, squatting down below parallel. Afterward, weight was added gradually, with 5 reps per set. Upon hitting 135 lbs, reps were down to around 3 per set. This the weight progressed until I hit my max of 195 lbs. I attempted 205, but was unable to get out of the below-parallel hole and had to drop the barbell forward.

Overall, I'm pleased with my first max effort attempt at this lift: 195 lbs overhead at a bodyweight of approx 185.

[mukey]

Originally Posted by tidalwave

Foam rolling for quads, pecs, back, IT band, and hip adductors.

Can you explain to me the benefits of foam rolling?

[tidalwave]

Originally Posted by mukey

Can you explain to me the benefits of foam rolling?

Foam rolling goes by two names: soft-tissue work, or self-myofascial release. If I understand correctly, its goal is to remove undue tightness in connective tissue and to diminish trigger points in muscles. I went to a physical therapist when my knees were giving me trouble in squatting (even un-weighted). Part of the diagnosis was a tight IT band (runs on the outside of the leg) interfering with the mechanics of the knee joint. I was prescribed some stretches and foam rolling exercises, which seemed to help.

Authors on T-Nation have been pretty visible in promoting foam rolling for strength athletes. I have a book, "Maximal Strength" by Eric Cressey, who includes foam rolling into the warm-up for his program.

Here are some good articles on the practice:
Self Myofascial Release Exercises
TMUSCLE.com | Feel Better for 10 Bucks