Dada's Training Log

[atypical1]

Welcome back. I was wondering where you went off too. I think you can easily make the abbreviated training sessions work since you're doing a lot of PT.

james

[Dada]

Welcome back. I was wondering where you went off too. I think you can easily make the abbreviated training sessions work since you're doing a lot of PT.

james

It's been crazy. But I finally set up my gym. I don't get a lot of chances to update stuff here as often as I'd like but will try to at least do it once or twice a week. I'm not going to track the PT stuff but will keep track of the weights. I'm looking forward to seeing how this routine works. I think I should be able to make decent gains for a few months at least. And like you said, I get a lot of volume already with the PT so I should be able to get away with low volume on the weights. Once I get some rubber flooring I'll start adding some deadlifts etc.

I based this routine around something I saw from Dr Ken Leistner. Basically the only thing I did different was the close hand pushups with perfect pushup bars instead of dips. I did this because we've been doing a lot of dips already at PT. I'm going to try these weighted and with feet elevated next time. If too easy I'll do either close grip bench or lying tricep extension. Should be fun and not take up a lot of time which at this point is what I need.

[Dada]

Squat - warmup with bar 1x10 then 145x10
Hamstrings were tight from running sprints the day before. Otherwise just trying to get form back.


Stiff-legged Deadlift 115x20 upped the reps rather than adding weight

Bench press 135x10,10
Just working on getting the feel back with some light weights.

Barbell Shrug 185x15
Pretty good work.

Barbell Curl 70x10, 75x10
easy

dips BWx6
felt kind of funny on this for some reason, I think I put the bars too far out b/c it was all chest. Stopped b/c it didn't feel right.

[Dada]

25 Oct - Sunday

Squat - warmup with bar 1x10 then 145x10
Didn't increase weight. Still trying to get technique back - went pretty good this time.


Stiff-legged Deadlift 115x20
kept weight the same on this one too


OHP 115x8,8
easy, good technique

Barbell Shrug 165x20
lowered weight a little to get more reps, traps seem to be growing already

Barbell Curl 75x10, 10
easy again, "bicepts peeek" coming back rather quickly - I haven't done much direct arm work in the longest time

bench dips BWx10,10
took it kind of easy on this, my triceps got a lot of work last week with tons of pushups

[atypical1]

Did you find that you lost a lot of form by taking the time off or are you just trying to fine tune it?

Why aren't you going to track your PT too? I would think that would give a bit of context. Heck, if nothing else you can always market your new workout and make millions!

james

[Dada]

Did you find that you lost a lot of form by taking the time off or are you just trying to fine tune it?

Why aren't you going to track your PT too? I would think that would give a bit of context. Heck, if nothing else you can always market your new workout and make millions!

james

As far as form, I think my squat form is the main one that I need to work other lifts seem ok. My OHP was actually very good this last workout, maybe even better than before. I think the squat thing is because of running so much and my legs being a bit sore. I had to really concentrate on going down all the way and keep my knees out.

The PT stuff gets a bit too messy to track since it's not always the same person giving PT so some of the stuff is a bit random. The constant though is we usually do a 2 -3 mile run on Monday with some easy calestenics thrown in, Tuesday is a ton of upperbody exercises with a short run thrown in, Wednesday usually incorporates a medium / short run plus sprints, and Friday is almost always a 4 mile run for time.

I don't like to keep track of it so much here because the reps and sets is not standard and sometimes I don't even know exactly how many reps we did. But I guess I should keep track of mileage and make some general comments about bodyweight stuff. Guess I'm being lazy. lol

[pagangoddess]

Guess I'm being lazy. lol

I've read your log . . . lazy you are not.

[Dada]

27 Oct - Tuesday

ridiculous amount of abs and upper body (pushups etc)

It was a pretty challenging workout but the good thing about bodyweight stuff and high reps is you (or at least I) seem to recover from it fairly quickly compared to a heavy weight workout

[Dada]

28 Oct - Wednesday

2.5 mile run

Easy run. I ran at a medium-slow pace on a flat road. Hopefully this translates into fresh legs when I squat tomorrow, I want to add some weight to the bar this time.

[Dada]

30 Oct - Friday

4 mile run in 34 minutes / 8.5 minute pace

Not too bad, I was taking it easy most of the time. Recovered from this pretty well too.

[Dada]

2 Nov - Monday

sprints - ran sprints today, I ran against a buddy of mine who usually beats me but I beat him every time today. So either I'm getting faster or he's getting slower.

Didn't have a chance to lift over the weekend. Somehow going to try and squeeze it in during the week. Long weekend coming up too, so worste case scenario I'll hit the weights hard then.

[Dada]

3 Nov - Tuesday

upper and lower body bodyweight exercises for high reps (100 reps on most). No running today.

[atypical1]

100 reps? Damn, no wonder there was no running today!

james

[Dada]

100 reps? Damn, no wonder there was no running today!

james

haha yeah. Abs were the hardest for me. I'm sure some other parts may be sore later though. Feel like I could use some more pushups though so I might do some this afternoon at work on perfect pushup bars. Looking forward to long weekend so I can take advantage of weights though.

[Dada]

4 Nov - Wednesday

chinups / pullups / pushups pyramid plus sprints and short run. It was a little cold out which made the bar tough to grip and the sprints were a killer on my lungs. Feeling pretty sore now!