1337lolzz's training log

[1337lolzz]

I'm back. Feeling good.

Strength workout today:

1 arm dumbell clean and press x 4x3 per arm x 40 lbs
Sandbag shouldering 4x4 per side x 70 lb bag
Dumbell step ups x 4x6 per leg x 40 lbs per arm
RDLs x 4x8 x 40 lbs per arm
pull ups x 2x5
dips x 2x10
Finished off with sandbag carry.

comments: grip strength improving immensely. Dips good too since I never did more than 7. Got yelled at by the football coach for using their outdoor dip bars. Also tore my sandbag (which was homemade with a pillowcase), so I threw that in their garbage can. Feel sorry for the guy who needs to empty that garbage bag, considering there is an extra 70 lbs in it, lol.

It's been almost 2 months since I did barbell squats. Good news is that my the last day I can go to the gym is in mid June, so I'll test my maximums before it ends. Also getting a job at another building with a nice gym, so they are giving me a free membership. Imagine that, getting payed to go the the gym!

Mehdi if you read this, thanks a ton for the push up article. I do a ton of them so it will definitely help me.

[Bluegreyhound]

Also getting a job at another building with a nice gym, so they are giving me a free membership. Imagine that, getting payed to go the the gym!

What?! Nice one dude

[1337lolzz]

It is nice! Even better, another job I'm going to be working has a gym of it's own! Monday-Friday one job, then Saturday the other job. One of them is full of old people and runners, but they still have nice quality benches, cages, barbells, etc. The other one is in a sports academy, so there are a lot of guys doing power lifts (snatches, cleans). They have rubber plates which is great. So that's full access to two different gyms, 7 days a week.

If anyone's interested, this is the kind of training I've been doing for while now (almost 50 days):

Day 1: Warrior Challenge
Day 2: Interval running + core training
Day 3: Strength training
Day 4: GPP workout + core training
Day 5: Rest

I'm doing the 50 day sample program in Ross's book Infinite Intensity. It's good for me because the workouts don't get boring, there are always ways to make them harder, and they don't burn me out for the days that follow, so I can play tennis/other sports to almost full ability. I don't really see the possibility to plateau, as I only do the same workout once every 25 days.

He did provide it as a "sample plan" and encourages the reader to modify and change it according to personal needs and goals, but I don't see anything I need to change (except adding extra calf work).

That said, my calf problems are getting much better. On Day 2 and Day 4, after the core training, I add additional calf work. I try to vary it... some of the exercises include:

1) calf raises (single leg, double leg, weighted, high rep, low rep, etc)
2) single leg ankle jumps (keep knee locked, explode into the air with power from the ankle only, not letting heel contact ground).
3) band work
4) farmer's walk for calves (two dumbells, walk on toes until can't bear it anymore on the calves)

Today (Day 2 of the plan), I did Interval running for 20 x 50meters. My legs felt great throughout the running, with only mild spasms at the very end. Have yet to do the core training.

[KIB]

Got yelled at by the football coach for using their outdoor dip bars. Also tore my sandbag (which was homemade with a pillowcase), so I threw that in their garbage can. Feel sorry for the guy who needs to empty that garbage bag, considering there is an extra 70 lbs in it, lol.

Yeah, way to encourage fitness "coach". Wotta jerk.

Mehdi if you read this, thanks a ton for the push up article. I do a ton of them so it will definitely help me.

I'd missed that post. Thanks for pointing it out. Love the push-ups.

Your regimen seems quite complex. You must be keeping track of all these weights, times and exercises, I guess. Nice to have new things to keep the boredom away, I have to say. Keep up the good work!