[manic_mailman]

So I've decided to get serious about lifting and conditioning this summer, and there's nothing more motivating than keeping a log, so here it is . . .

Current Stats: 5'9" 142.5 lbs
Bench Max: 140
Squat Max: 195
Deadlift Max: 190
SOHP Max: 90

Goals: I'd like to build up overall strength and develop some cardio for Judo next Fall (and also for the sake of getting in shape). Specifically, I'd like to get my Big 3 totals to 600+ (hopefully 150 bench/225 Squat and DL) and to get my SOHP max to 100ish. In terms of cardio, I've had experience with Cross Country and Track, so I will know when I've build up some decent cardio . . .

Workout Routine

Day 1: Bench 5x5, SOHP 5x5, and maybe some dips or something depending on how I feel

Day 2: 15-30 min run

Day 3: RDL or Deadlift 5x5, some upper body pull (supine rows, dumbbell rows, barbell rows, etc.) at 5x5 or 4x6

Day 4: 25-40 min run

Day 5: Squat 5x5, maybe 1 assistance exercise, and then some garbage upper body dynamic lifts to build some muscle mass at 4x8 or 3x8

Day 6: Hill sprints/Fartlek

Day 7: Rest

Comments: I guess this is basically a modified 3 day Press/Pull/Squat split with a few dynamic lifts thrown in on the Squat day. My milelage per week in terms of running won't exceed 15 miles a week, as I'm not looking to build up endurance for a race or anything. The dynamic day should help me gain some lean muscle weight, and the sprints should be a nice compliment after my Squat day.

I will start all my lifts at about 75% of my 1RM, and will increase by 5 lbs a week for my Bench and SOHP, and 10 lbs a week for my RDL/Deadlift and Squat. In terms of my running, I will also start out slow and gradually increase the intensity of my workouts.

I'm looking forward to a grueling summer, but hopefully it'll be worth it by September . . . and any criticism is accepted with regards to my workout routine.

[manic_mailman]

06/04/08

Bench: 85 x8 for warmup; 105 5x5
SOHP: 75 5x5; couldn't finish the last rep of my last set

I will increase the weight of my bench to 110 next week, but I will stick to 75 for my SOHP until I can finish the full 5x5

[manic_mailman]

06/05/08

Ran for 18:38 to the beach and back (downhill to, uphill coming back); felt like shit . . . 5% of which is probably due to my rolling my ankle while hiking in hawaii, 15% probably due to a cramp in my hip, and 80% due to my simply being in horrendous shape.

[manic_mailman]

06/08/08

I wasn't able to hit the gym up on Friday, and it closed early on Saturday, so I didn't get a chance to do my pull day until now . . . so I just combined my squat day with my pull day today and skipped my long run day.

Squat: 150 5x5
RDL: 155 5x5
Bent-over Row: 85 5x5

My hips are sore as hell . . . not looking forward to sprints tomorrow, but hey, you gotta do what you gotta do.

[manic_mailman]

06/09/08

Interesting day . . . to say the least.

Ran 2:00 to a hill by my house, and sprinted up 5 times. The hill is about 70m and at about a 25 degree grade, so it's pretty steep. My legs felt like jello on the 5th hill sprint, and on my way back home, I vomitted. What sucks is that I didn't eat anything before (I just got out of bed, drank some soy milk, and headed out), so I vomitted the milk back out and then started to dry heave. I'd say that I vomitted because of 15% no energy and 85% out of shape.

Either way, I still finished my sprints, made it back home, stretched, drank plenty of liquids, and will probably stretch again tomorrow to.

[manic_mailman]

And I might not do hill sprints again until I'm in better shape, but we shall see. I will resort to doing Fartleks instead maybe.

[Fight_Song]

stop eating soy?

[manic_mailman]

I'm lactose intolerant. Gotta get calcium somehow, and plus, soy milk has plenty of protein.

[manic_mailman]

06/11/08

Shitty workout day . . . to say the least.

Bench: 110 5x5; couldn't finish the last rep on my 4th set and the last two on my 5th set
SOHP: 80 4x5; 70 1x5; I decided to just man up and increase my SOHP from 75 to 80 (even though I didn't finish the last rep on my last set last week), and it didn't turn out too bad. I had trouble finishing the last two on my 4th set, so I dropped it down to 70 on my 5th. I will stick with 80 next week for sure.

As for my Bench, it's so shitty that I will bench again on my Squat day and probably do some Tricep extensions or something on my Pull day.

[manic_mailman]

And I will also try to widen my grip on my Bench, because I hear that mine is often too narrow . . .