Complete training log: diet, judo, weights, sleep, new regimen

[farmboy]

You're absolutely right. And I got thinking more about it after a while, and I think I'm going to check out ebay or something to try to find a decent and reasonably priced squat rack. The one I saw last night after a litle research looked like it might actually fit in my room with a little rearranging. My biggest concern was the height and something like this

might be the ticket. Thanks for taking the time. I really appreciate it. Stop by whenever you feel inclined.

[farmboy]

Tuesday, 3/28/06
6:25am
Neck Crunches 10lbs 3X10
Reverse Neck Crunches 10lbs 3X10
Side Neck Crunches 10lbs 3X10 each side
Neck Bridges 4X8
3 tablets BCAA

7:50am
4 egg whites/1 yoke
2 pieces of whole wheat bread
1 cup of OJ
1 capsule SAN Tight
1 gel-cap Omega-3 Complex
2 capsules Glucosamine/MSM
1 Mega Man Multi

10:15am
16oz 1% chocolate milk
1 banana
1 NutriGrain Cereal bar
Cup of green tea

12:40pm
Hibachi Salmon
Fried Rice
Mixed Veggies
Clear Mushroom & Seaweed Soup
Cup of Barley Tea
1 gel-cap Omega-3 Complex
2 capsules Glucosamine/MSM
1 Mega Man Multi

4:20pm
6 pieces of California roll
4 pieces of eel & cucumber roll
3 pieces of avacado roll

7:50pm
24oz glass of skim milk
Mahi Mahi Filet
Mixed Veggies
Wild Rice
1 gel-cap Omega-3 Complex
2 capsules Glucosamine/MSM

[Lusst]

Originally Posted by farmboy

You're absolutely right. And I got thinking more about it after a while, and I think I'm going to check out ebay or something to try to find a decent and reasonably priced squat rack. The one I saw last night after a litle research looked like it might actually fit in my room with a little rearranging. My biggest concern was the height and something like this

might be the ticket. Thanks for taking the time. I really appreciate it. Stop by whenever you feel inclined.

Yeah, that looks awesome! If I ever do end up working out at home if we get a bigger house that is) I'm going to buy something like that. I'm about 6'0" tall, so I think I can get away with doing deep squats on one of those. I look forward to seeing more of this log.

[LPF4]

Originally Posted by farmboy

You're absolutely right. And I got thinking more about it after a while, and I think I'm going to check out ebay or something to try to find a decent and reasonably priced squat rack. The one I saw last night after a litle research looked like it might actually fit in my room with a little rearranging. My biggest concern was the height and something like this

might be the ticket. Thanks for taking the time. I really appreciate it. Stop by whenever you feel inclined.

We have the same rack at my gym. You could also use it to bench since you don't have a spotter. If you get it and its too low you could add some 2x4's along the bottom to add height. Too high add 2x4' to your bench.

How's the caffeine and sleeping?

Also can you tell me about your decreasing bench routine? I saw for example 160x10, 150x10, 140x10 and so on. What does this do?

[farmboy]

Originally Posted by LPF4

How's the caffeine and sleeping?

The caffeine is going good. I switched to decaf, maybe one cup a day, if that. I've started drinking more tea, green tea mostly. The sleep is basically the same. I just need to stop drinking so much water so close to bed.

Originally Posted by LPF4

Also can you tell me about your decreasing bench routine? I saw for example 160x10, 150x10, 140x10 and so on. What does this do?

I got it from a post that Keith Wassung did:

Originally Posted by Keith Wassung

SET & REPS

I am often asked what type of reps are best for the bench press, high reps, medium reps or low reps? My answer is “Yes”. I think the best program is one that incorporates high, medium and low reps. There are many different ways to do this. My personal favorite is the 10-5-3 method. You can either do 3, 4, or 5 sets based on your individual needs, but each workout the repetition scheme changes. For example, the first workout would be 4 sets of 10 reps, where each set is an all out set of 10. This involves decreasing the weight each set. The next workout in which bench presses are performed would be 4 sets of 5 repts, and then the next workout would be 4 sets of 3 reps. This takes some trial and error to determine weight selection, but goal setting and accurate record keeping is a big help.

A sample workout series would look something like this:

WORKOUT 1

185lbs 1x10
165lbs 1x10
140lbs 1x10
135lbs 1x10
Total 6520lbs

WORKOUT 2

225lbs 1x5
210lbs 1x5
190lbs 1x5
175lbs 1x5
Total 3125lbs

WORKOUT 3

270lbs 1x3
255lbs 1x3
240lbs 1x3
230lbs 1x3
Total 2985lbs

The goal in each session is to always increase the total weight lifted. If all ten reps are not achieved, then simply multiply the weight by 9 or whatever number is achieved. You will find that the tens build incredible foundational strength, which helps you use heavy weight in the threes. The tens are physically taxing while the threes are more mentally challenging. The heavy weight used in the three’s makes the relatively weight used in the ten’s seem easier by comparison. The five’s hit the medium range which helps both tens and three’s. Varying the repetitions each session also keeps the body from adapting to one particular routine, which allows for growth and development. Make sure that you set and complete all of the sessions within certain time frame, which is an individual choice, You will find that the tens require just a bit more rest between sets than the fives and threes. The number of days between workouts is also based on individual needs and preferences, You can make great gains doing each session once a week, or even as much as all three sessions within a 16 day time frame if desired.

I took the basic idea and adapted it to my abillities. It's been working fairly well, so far. I get help from my wife on heavy days. Sounds funny to say, "My wife is my spotter," but she's a tough chick.

[farmboy]

Wednesday, 3/29/06
5:45am
Deadlifts 135X10, 185X6, 250X3/3/3/, 265X2
The grip training must be paying off. Today was the first day that, even with the heavier than normal weight, I felt not only comfortable with my grip, but confident in it.
Towel Grip Pull-ups 4X6
Stiff-legged DLs 165lbs 3X8
Out of all of the lifts, for some reason I dread the stiff-legged deadlifts.
“T-Bar” BB Row w/ Close Grip Attachment 102.5lbs 4X8
CoC Trainer 4X5
E-Z Bar High Pulls 70lbs 4X6
DB Shrug 40lb DBs 4X12
E-Z Bar Curl 70lbs 3X6

8:00am
Protein Shake:
1½ cup of whole milk
1 cup of mixed berries
1 tbsp flax seed
1 tbsp honey
1½ scoops of protein powder
1 capsule SAN Tight
1 gel-cap Omega-3 Complex
2 capsules Glucosamine/MSM
1 Mega Man Multi

10:15am
6 egg whites/2 yokes
1 cup of cottage cheese
1 banana
14oz bottle of OJ

1:20pm
Hot & Spicy Pork
Korean Side Dishes:
Boiled Sprouts
Spicy Cucumber
Pickled Turnips
Kimchi
Cup of Tea
1 gel-cap Omega-3 Complex
2 capsules Glucosamine/MSM
1 Mega Man Multi

7:00pm
12" Buffalo chicken sub on honey oat bread
1 gel-cap Omega-3 Complex
2 capsules Glucosamine/MSM

10:30pm
1 cup of Rigoti salad w/ vetetables

[farmboy]

Another day that I took off and ended up sleeoing in. I wanted to do abs today. Oh well. Maybe I'll be able to work it in this afternoon some time before judo. My sister is visiting from Illinois, so I can't just abandon her any more than I already did earlier this week. I could only take off so many days, because I'm saving them up for the cruise that my wife and I are planning on taking later this year.

8:00am
1/3 PB&J
1 bowl of oatmeal
1 cup of cottage cheese
1 capsule SAN Tight
1 gel-cap Omega-3 Complex
2 capsules Glucosamine/MSM
1 Mega Man Multi

12:15pm
General Tso's Chicken
2 Crab Rangoons
Brown Rice
1 gel-cap Omega-3 Complex
2 capsules Glucosamine/MSM
1 Mega Man Multi

2:50pm
Weighted SB Crunches 25lbs 4X25
Weighted Side Bends 45lbs 3X15 each side
Hanging Leg Raises 3X15
Windmills 25lbs 3X10 each side
Towel Grip Weighted pull-down Crunches 120lbs 3X8

7:20pm
Fried Fish
French Fries
Corn
Salad w/ Crumbly Bule and Vinegar & Oil
1 gel-cap Omega-3 Complex
2 capsules Glucosamine/MSM

Fried food!!! Yuck. Oh well, we went out bowling and ate there afterwards.

9:20pm
I didn't get much in the way of fruit today, so I made a smoothie with skim milk and frozen mixed fruit.

[farmboy]

Well, last night makes the second and final judo class of the week that I missed. I hate missing class, but my sister is up for the week and I hardly ever get to see her. She leaves Saturday, but I don't think that there is any class next week or the week after because of some break the college has, or something like that. I'm not sure. All that means is that I'm bumming because I'll have missed 3 straight weeks of training!

On the bright side, if this whole thing with training at James Simrell's BJJ place down in Scranton works out, that'll be really great. It'll be my first official BJJ c;ass ever, and I'm hoping it goes well. According to the website, they also have sambo, judo and san da (which I guess is a type of Chinese kickboxing).

There's also a Gracie Jiu-Jitsu academy down in Scranton, so I might try to get ahold of someone there, too, and see if I can check it out. I'm prepared to get my ass handed to me for the next couple weeks!

[farmboy]

Friday, 3/31/06

10:20am
1 cup of OJ
Small Blueberry muffin

12:20pm
7" Turkey sub
Pasta Salad
2 carrots
1 cup of Cottage Cheese
1 capsule SAN Tight
1 gel-cap Omega-3 Complex
2 capsules Glucosamine/MSM
1 Mega Man Multi

3:00pm
Box Squats 135X15, 185X8/195X8/205X6/215X6, 235X2
Front Squats 135lbs 3X7
OHP 95lbs 3X5, WTF!?! This was the toughest lift of all! You guys weren’t bullshitting!
Bulgarian Split Squats 30lb DBs 3X8 each leg
Glute Ham Raise 3X8
Single Leg Calf Raises 70lb DB 3X10
Stair Climb/Dissention 45lb Plates 2 minute timed set

4:30pm
Protein Shake:
½ cup of Skim Milk
½ cup of Whole Milk
1 banana
5 strawberries
1½ scoops of protein powder
2 tbsp Ground Flax Seeds
1 gel-cap Omega-3 Complex
2 capsules Glucosamine/MSM
1 Mega Man Multi

7:20pm
Chicken Burrito (the good kind, not the Taco Bell shit)
Tortilla Chips w/salsa
A little guacamole and sour cream
Lipton Green Tea

8:30pm
1 gel-cap Omega-3 Complex
2 capsules Glucosamine/MSM

9:35pm
1 can of whole white albacore
1 cup of cottage cheese
¼ of an apple

[farmboy]

Saturday, 4/1/06
3:45am
1 banana

6:00am
Country Fried Steak w/gravy
2 scrambled eggs
2½ pieces of wheat toast
1½ cups of whole milk
1 capsule SAN Tight
1 gel-cap Omega-3 Complex
2 capsules Glucosamine/MSM
1 Mega Man Multi

8:20am
1 apple

11:15am
1 banana
½ of cottage cheese

12:05pm
3 Tilapia filets
Wild Rice
Green Beans
1 gel-cap Omega-3 Complex
2 capsules Glucosamine/MSM
1 Mega Man Multi

2:10pm
Bowl of Total w/ whole milk
2 tbsp honey
1 tbsp ground flax seed