Doug's "get strong, look good, be in shape" log

[dschmale]

Moved from Intermediate forum:
http://startingstrength.com/resource...ad.php?t=40538

There are two training days there.

[dschmale]

13June13
Squated quickly to a 325 single then backed off to 255x5,5,5.
20 minutes of light upper back work.
40 minutes total work time.

[dschmale]

14June13
Had some friends over and played with the 12" press log in the yard for a bit. Did more drinking then lifting but that's what Fridays should be about anyway.

log viper press: 90x5,5, 110x5,5, 140x3,3, 160x3, 180x1x6 (six singles)

[dschmale]

Not counting Friday, I had about 25 drinks this weekend and I'm paying for it. No more drinking for a while. No training today, just pounding diluted Gatorade and trying to find my bearings. I think I'll take a before picture tonight since I look like hammered dog shit. Tomorrow starts "business time". Drop the booze, hit a minimum 300 grams of protein a day and start throttling back the carbs as well. I'm so atrophied that any training will result in strength and muscle gains now, regardless if my caloric intake, so I'm going to get lean for the first time in years before packing it on again this winter.

The plan, training wise is to drag a light sled for 20 minutes before breakfast a few days a week. Try to get two conservative track days and 3-4 quick weight training sessions each week as well. No structured program for the moment, probably 6-10 sets of 1-5 heavy reps of antagonistic movements, alternated with brief rest periods. Work on increasing volume and getting some work capacity back. An example would be 10 dumbbell bench triples with 90% alternating against ten fives of dumbbell rows at the same weight. I love those kind of workouts and they get done quick. Hopefully I'll stick with it and come out the other side awesomer. Really no where to go but up.

Thanks for looking.

[dschmale]

18Jun13
shoulder dislocates and barbell complex warm-up (power clean, front squat, press, squat, press, front squat), 45x1-2-3, 95x5

db bench: 30x10, 45x5, 60x5, 80x3, 90x2, (100x3)x10
db row: same warm-ups as bench, (100x3)x8
shrugs: 315x10, 405x15
armpit rows: 40x18
facepulls: 80x15

Alternated rows with the bench sets, counting 20 breaths for my rest intervals. Not precise rest intervals at all but all ten sets were finished in ~25 minutes. The shrug sets were subbed in instead of rows towards the end since I was cutting it close on time. I tried to rep out set 9 of the dumbbell bench, hoping to get my volume done without another set, but I got three reps. What does that tell you? Good session.

[dschmale]

20June13
5 minute bike
Bb complex warm up 45x1-2-3
High bar: 135x5, 225x5, 275x3, 315, 335, 265x3,2
Dead lift: 315x5, 405

No energy at all today. 30 minutes in and out. Trying to ween myself off caffeine which doesn't jive well with quick, mid-day sessions. Blah.

[dschmale]

I have been training on and off over the last year but haven't been keeping a log. Recently, I've been extremely busy with my house. I've also had to lose weight for a life insurance assessment - even a strong 205 is "obese" at 5'7". Anyway, I'm starting back at it again and I think I'll keep a log consistently.

Goals are to get back to "gen-pop strong" levels and work to maintain that while focusing much more on other parts of life. I'm thinking a 315x10 squat, 455x5 pull, 20 pull-ups, 275x5 bench and bodyweight x5 press.

19Aug14
Sumo Deadlift: 135x8,8,8, 225x5, 315x5, 365x2, 405x1, 425x5
Weighted neutral pull-ups: +50x5x5

21Aug14 bodyweight ~190lbs.
Press: 95x5, 135x5, 165x2, 185x3, 165x7
neutral DB bench: 100sx10
DB rows: 100sx10
Triceps pull-overs: 95x20

[dschmale]

25Aug14
Sumo: 435x5
Neutral chins: 55x5x5
DB rows: 100s x10,10
DB shrugs: 150s x20
Face pulls: 80x20
Hammer and machine curls

45 minutes on lunch. Only had a cup of cottage cheese and one scoop of whey in the six hours between waking and hitting the gym. Weight loss plateaued at 190 so I'm crashing down to 180 over the next few weeks. That's about 800-900 kcal total, each day. At least the chins will improve.

[dschmale]

26Aug14
Neck harness: 25x40, 25x75
1100 kcal

27Aug14 body weight - 190lbs
Neck harness: 25x40, 25x80

Press: (185x2)x5, 135x10
DB bench: 100s x9
Dips x20
Triceps push down drop set

Tracking 1100 kcal

[dschmale]

03Sept14 (Christ, did I really just take a week off?)
Sumo: 455x7
Weighted chins: +70x5x5
DB rows: 110s x10
Neck harness: 10x40,40, 25x80
Curls

I'd lost a few pounds then gained them all back over the long weekend. So, while I'm back to 1000-1300 kcal/day, I ate a pizza and got 9 hours of sleep last night - for the first time in weeks - and felt like a million bucks today. Got after it. Great success.