[deckingdutchman]

Hey peoples...

Since my summer break has started (about 2 weeks ago as of the start of this log), I stopped lifting and can feel myself starting to get outta shape. I'm starting a log now to motivate me to work out more consistently now. My diet is clean, I just gained weight cause I didn't adjust my intake to my decreased work load.

I have fairly good base strength and lifts (as of last time I lifted 225 bench, 440 dead, 315 squat), and my access to weights is limited over the summer, so most of this shit I'm gonna be doing is bodyweight exercises and conditioning shit.

I'm 6'3" and 205lbs.

UPDATE: My goal is now to develop a good strength-endurance base. Monday, Tuesday, Thursday, and Friday will be push endurance days (push ups mainly), and Wednesdays and Saturdays will be pulling strength/endurance (pull up) days. I will be doing some sort of cardio or anaerobic leg work 2 or 3 days a week (sprinting, running, rope skipping, swimming, etc).

Current stats (7/22/08):
1.7 mile lap-around-the-lake run (VERY hilly) - 17 mins
push up max, lockout to chest-to-ground - 35
dead hang pull up max - 7

Goals by January 09:
1.7 mile lap-around-the-lake run (VERY hilly) - 12 mins
push up max, lockout to chest-to-ground - 100
dead hang pull up max - 20

[fennway4414]

Your lifts are pretty similar to mine. Another tall guy who can deadlift but can't squat that great. *high five*

[deckingdutchman]

Well I figure I'll start by posting yesterday and today's work out. I'm doing a push up program from bodyweightculture.com and combining it with a bunch of conditioning shit and a pullup program to keep myself balancedish.

7/10/08 (yesterday):
-1 mile run in 7:35
-1,2,3,4,3,2,1 pullups with strict deadhang form, 60sec rest
-3x3 close grip chinups, 60sec rest

comments: Hurt my knee on the run, tripped on a root. Knee hurts from impact, not twist. Iced it and it seems fine.

7/11/08:
-rope work 3 mins
-20 full jump/pushup burpees
-narrow grip flex arm plank 0:32, 80 sec rest
-regular grip flex arm plank 0:37, 80 sec rest
-wide grip flex arm plank 0:34
-rope work 3 mins

comments: Almost threw up. I need to do more rope work, I got shitty at it again. Messed up like 10 times. Knee is fine though. It doesn't seem to be seriously injured, just a nasty bruise. I worked through it no problem.

[deckingdutchman]

Originally Posted by fennway4414

Your lifts are pretty similar to mine. Another tall guy who can deadlift but can't squat that great. *high five*

Lol yea my squat is pretty pathetic. When I started lifting my bench max was like 40lbs over my squat max. Took like 3 months to get it to catch up.

[deckingdutchman]

7/12/08:
rope work - 3 mins
chin ups - 6, 3x5, 2x4, 5x3, 3x2 (60 sec rests)
rope work - 3x3 min rounds, 60 sec rest

comments: 50 chin ups is a lot.

[deckingdutchman]

7/14/07:
rope work - 10 mins
4 max set of push ups (70 sec rest) - 28, 12, 15, 10

comments: didn't sleep much, was pretty tired. but still, it's amazing how much your numbers can drop in only 2 weeks.

[deckingdutchman]

7/15/08:
rope work - 5 mins
supersets: Narrow push ups, lower half portion of the movement; Wide, complete movement; Normal, middle 50% of movement - 28+25+15, 22+23+9, 20+19+11

comments: good workout. split and stacked firewood for 5 hours this morning, ate lunch, and then did this.

[deckingdutchman]

7/16/08:
double-towel pull ups (60 sec rest) - 2x3
regular pull ups (60 sec rest) - 2x3
close grip chin ups (60 sec rest) - 2x3
double-towel pull ups (60 sec rest) - 2x2
regular pull ups (60 sec rest) - 2x2
close grip chin ups (60 sec rest) - 2x2

comments: the last set of towels killed my hands...

[deckingdutchman]

7/18/08:
-circuit 3 times, 60sec rest:
10 diamond push ups
10 wide push ups
10 regular push ups
-chin ups: 3x4
-weighted chin ups: 2x3 with +35 lbs

comments: i jumped backwards of the pull up bar and when i landed the weight on the weight belt swung back and the chain squashed my nuts. funny shit. won't do that again though.

[John Lambert]

I love towel pull-ups. It's been awhile since grip has been a problem for me, but I decided I'd like to keep it that way... Keep up the good work. And remember to sleep. Which I need to remember, too.