csg148 training log

[csg148]

I have been reading all of the training logs posted here for quite a while and using that inspiration for my own training. I figured that with the start of a new month it was time for me to post my own logs. There is no better way to learn than through critique and encouragment from your peers.

I will start with an introduction of my goals, in the following order of importance:

1. Increase overall endurance and stamina.
2. Decrease in body fat percentage.
3. Increase in muscle size and strength.

I am currently 5'8" 183 pounds and 33 years old. I dont know my body fat %, but I can tell visually its too high.

My routine for Wednesday April 1, 2009 was:

warm-up- joint circles, light stretches and jumping jacks

4 sets of the following circuit:

5 pull ups
10 medicine ball slams
15 burpees
20 jumping jacks

3 sets of the following core circuit:

20 V-ups
20 supermans
20 mason twists

cool down- 10 minutes of full body stretches.

Nutrition:

breakfast- 2 eggs 1/4 cup cheddar cheese, whole wheat toast with butter, 1 cup skim milk
Morning snack- blackberry yogurt
lunch- sandwich (4 oz turkey, 1 slice swiss cheese, 2 pieeces whole wheat brd)
afternoon snack- apple and 2 tablespoons peanut butter
dinner- talapia, green beans, corn
evening snack- 2 oz dry roasted peanuts

[csg148]

I just finished my workout for today as follows:

Warm up: jumping jacks, joint circles, butt kickers, dynaminc leg stretches

5 x 5
pull-ups
dips
5 x 5
assisted pistol squats
leg curls
5 x 5
tricep dips
close grip pull ups

Each exercise performed with exagerated negatives to promote 5 rep max

Cool down: full body stretch

Question when I perform close grip pull ups my right forearm muscle feels like it is going to pull off the bone and will continue to hurt for days. Is this a lack of strength or improper form?

A BIG SALUTE to those who can perform pistols unassisted. I wind up falling backward or not completing a full range of motion without holding on to somthing.

Nutrition thus far:
breakfast- 2 eggs, cheddar cheese, ww toast, milk and 2 cups of coffee
morning snack(post workout)- yogurt
the rest is the plan but has not yet come to light
lunch- turkey and swiss chesse sandwich on ww bread
afternoon snack- apple and peanut butter
dinner- ?(will post later)

hopefully some bag work this evening!!!!

Thanks

[n8tive]

If it hurts & has pain (not sore) for days after then you better lay off doing them that way. Maybe look at strengthening the forearm some. Hmm someone else might have some kind of knowledgable answer for you.

I got really focused on doing pistols for a while ( trying them 4 -5 times a week) and got frustrated, then I concentrated on Heavy Squats, lunges, bootstrappers & other leg stuff including explosive stuff for about a month or so. Then I tried doing pistols the other day & guess what I had enough strength- and with that strength I had better balance too. Dont push yourself to hard on the pistols - I guess is what I am trying to get at.

[csg148]

Thanks n8tive. I've always heard that if it hurts dont do it, but I never had this problem before until I bought the door gym (actually a cheap knock off of the door gym) I had the Door Gym before and had no problems. This new version seems the same, but maybe I need to get the original again.

[csg148]

Workout today was simple and brief

4- 2 minute rounds (supposed to be 5 but ran out of steam) with 1 minute rest between each round.

Each round consisted of alternating between 30 seconds burpees and 30 seconds heavy bag.

Core: 3 sets of the following

20 reps V-ups
20 supermans
20 bridge rotations

nutrition the same as before.

[csg148]

After a long weekend of apparently throwing all of my fitness goals into the trash I am trying to get back on track today. It is absolutely amazing how in two days you can push yourself so far backward from the direction you were moving. I will say that I will learn from my mistakes and keep moving forward but Im sure I wont learn a damn thing and will have another weekend soon to destroy my progress.

Now that my rant is over here is what I did this morning:

20 Burpees
20 body rows
20 lunges
20 push ups
repeat circuit with 15 reps
repeat circuit with 10 reps
repeat circuit with 5 reps

3 circuits of

20 v-ups
20 supermans

Rests were taken as needed and today alot were needed!! I think this evening I am going to do sprints until I think I might die and maybe tomorrow I can get back on track.

Nutrition same as always except afternoon snack was a couple handfuls of peanuts.

[n8tive]

Originally Posted by csg148

After a long weekend of apparently throwing all of my fitness goals into the trash I am trying to get back on track today. It is absolutely amazing how in two days you can push yourself so far backward from the direction you were moving. I will say that I will learn from my mistakes and keep moving forward but Im sure I wont learn a damn thing and will have another weekend soon to destroy my progress.

Now that my rant is over here is what I did this morning:

20 Burpees
20 body rows
20 lunges
20 push ups
repeat circuit with 15 reps
repeat circuit with 10 reps
repeat circuit with 5 reps

3 circuits of

20 v-ups
20 supermans

Rests were taken as needed and today alot were needed!! I think this evening I am going to do sprints until I think I might die and maybe tomorrow I can get back on track.

Nutrition same as always except afternoon snack was a couple handfuls of peanuts.

Yea there will always seem to be those weekends for sure. Just make sure you spread them out. Your circuit looks good tho. Interesting, might keep in mind to do one of these days. Good Work.

[csg148]

Originally Posted by n8tive

Yea there will always seem to be those weekends for sure. Just make sure you spread them out. Your circuit looks good tho. Interesting, might keep in mind to do one of these days. Good Work.

N8tive I tell myself every Monday that I will no longer destroy all of my hard work over the weekend. Maybe someday I will listen.

I appreciate the kind words about the circuit, although I have to admit that it is a variation of one of your circuits that I believe you got from Never Gymless. The circuit of the four exercises for 60 sec, then 45, then 30, and finally 15. I was planning to that workout, but I cant work with a clock. I find myself slacking and watching the clock. I have to challenge myself with a rep scheme or I get lazy. I know if you wanted to do my version of this circuit you would have to amp it up to make it a challenge for you, I have read your posts and you put my little workouts to shame!!!

As for today:

Warm up: Jumping jacks, joint circles, light stretches

3 sets

20 lateral explosive pushups with one hand elevated on a medicine ball.
20 explosive step ups

20 explosive horizontal rows
20 lateral jumps

20 jack knife squats

20 double box jumps

10 reps stair run

Full body stretch.

Nutrition- same so far.

[f77]

just reading your log and saw you having some probs with the pistols...just start off by assisting yourself by putting your back up against a wall and doing them i had trouble at the start too, kept falling over but once you have done them assisted for a few weeks you will be able to do with alot better form

[csg148]

Originally Posted by f77

just start off by assisting yourself by putting your back up against a wall and doing them i had trouble at the start too, kept falling over but once you have done them assisted for a few weeks you will be able to do with alot better form

Thanks, I appreciate the good advise. I will be using this later this week!!!! Is placing my back against the wall better than holding onto something?