Training Log

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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greenghost
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Post by greenghost » Sat Feb 03, 2007 6:16 pm

Pull Day


1 Arm KB Swings ( head level ) done using fat handled 100 for 1 set of 10/10. Switch made on the fly. Not bad.


Regular Deadlifts done using 455 lbs for 2, 2, 2.


Tonight - Chins and curls
" Once You've Walked Through The Fire Unscathed, Nothing Else Can Ever Burn " USMC

greenghost
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Post by greenghost » Sat Feb 03, 2007 11:07 pm

Picked up 3 more different size bars for chins and pullups. 1.5, 1.75, 2 ".

Weighted CG Chins done using 70 lbs on 1.5 bar for 3 sets of 7 reps.

1 set of bodyweight Pullups done on 2' bar for 12 reps.

2 DB Curls done using 40s for 3 sets of 15 reps.

Closing in on 15 months carb free. 3 lbs of Porterhouse coming up!

Tomorrow Push Day.
" Once You've Walked Through The Fire Unscathed, Nothing Else Can Ever Burn " USMC

The Venerable Bogatir X
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Post by The Venerable Bogatir X » Sat Feb 03, 2007 11:10 pm

3# of Porterhouse, in one sitting? If I may ask, what does feeding yourself cost per day?

greenghost
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Post by greenghost » Sat Feb 03, 2007 11:49 pm

Jim,

Not much cost at all due to the fact that I have a extra freezer in my basement and I buy bulk. Last week Filet Mignon was 5 bucks per lb at Shop Rite. ( grass fed ) Next week it's prime rib roast for the same price.

This weekend I picked up 60 lbs at Stop n Shop for 3.99 per lb.

All I ingest is Meat, Black Coffee , Spring Water, and little butter. Never felt better! Vitamins n Minerals as well.
" Once You've Walked Through The Fire Unscathed, Nothing Else Can Ever Burn " USMC

greenghost
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Post by greenghost » Sun Feb 04, 2007 10:55 pm

Push Day

Noon

Fixed Bar Dips done using 110 lbs for 5x5. Strong!

Shucks, so much for the meat/estrogen connection .... huh?

Suspended Weighted Pushups done using 60 lb vest for 3 sets of 12 reps.

Yup, time to eat more meat!

Tomorrow High Intense Cardio.
" Once You've Walked Through The Fire Unscathed, Nothing Else Can Ever Burn " USMC

greenghost
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Post by greenghost » Tue Feb 06, 2007 7:45 pm

Pull Day - Afternoon


1 Arm DB Rows done using 110 lber for 3 sets of 5/5.

Regular Deadlifts done using 365 for 2 sets of 12 reps.


Tonight - Pullups/Chins
" Once You've Walked Through The Fire Unscathed, Nothing Else Can Ever Burn " USMC

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Mickey O'neil
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Post by Mickey O'neil » Tue Feb 06, 2007 8:20 pm

Eddie, what are your thoughts on 1 arm db rows versus barbell rows? I read somewhere that advocated barbell rows for hitting more muscles. But with my current program I think I may be stressing my lower back a bit so a switch to 1 arm db rows may be in order. I just don't want to miss out on any benefits from bb rows.

Thanks.

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Post by greenghost » Tue Feb 06, 2007 11:57 pm

Mickey,

I rotate between both switching when I feel the need. All depends on what's planned for the rest of the training day. Yes, the 1 arm version does save the lower back. However, BB Bent Over Rows were a staple of mine for many years when I first started out in the early 80s. Added the 1 arm version few years later.



Tonight.

Weighted CG Chins done using 125 lbs for 5 singles. ( 1" bar )

Weighted CG Chins done using 55 lbs for 1 set of 12 reps. ( 1" bar )

Bodyweight Pullups done for 2 sets of 15 reps. ( 1.75" bar )


Tomorrow Push Day.

Semi Boneless Rib Roast is in the pot !
" Once You've Walked Through The Fire Unscathed, Nothing Else Can Ever Burn " USMC

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Fat Cat
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Post by Fat Cat » Tue Feb 06, 2007 11:58 pm

greenghost wrote: Semi Boneless Rib Roast is in the pot !
Now that's what I'm talking about.
Image
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The Venerable Bogatir X
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Post by The Venerable Bogatir X » Wed Feb 07, 2007 12:06 am

Fat Cat wrote:
greenghost wrote: Semi Boneless Rib Roast is in the pot !
Now that's what I'm talking about.
Sounds especially good to me right now!

Another question, Eddie: is there a reason for the lack of variety? Do you see any disadvantage to eating pork, fowl, seafood, along with beef in either a rotational fashion or randomly?

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Post by greenghost » Wed Feb 07, 2007 1:42 am

Jim,

Nothing wrong with those other choices I just enjoy red meat. Can't see myself switching anytime soon, either.

Eddie
" Once You've Walked Through The Fire Unscathed, Nothing Else Can Ever Burn " USMC

greenghost
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Post by greenghost » Wed Feb 07, 2007 11:10 pm

Push Day - Noon

Weighted Pushups done using 145 lbs ( 100 plate + 45 plate ) for 3 sets of 6 reps.

Bodyweight Suspended Pushups done for 3 sets of 12 reps. Feet elevated 1' higher then hands.


Evening

Weighted Fixed Bar Dips done using 100 lbs for 5x5. Easy.

Finished with DB Decline Ext. using 2 40s for 3 sets of 12 reps.

Tomorrow Range at noon, Sparring at night.
" Once You've Walked Through The Fire Unscathed, Nothing Else Can Ever Burn " USMC

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Mickey O'neil
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Post by Mickey O'neil » Thu Feb 08, 2007 12:56 am

greenghost wrote:Push Day - Noon

Weighted Pushups done using 145 lbs ( 100 plate + 45 plate ) for 3 sets of 6 reps.

Bodyweight Suspended Pushups done for 3 sets of 12 reps. Feet elevated 1' higher then hands.


Evening

Weighted Fixed Bar Dips done using 100 lbs for 5x5. Easy.

Finished with DB Decline Ext. using 2 40s for 3 sets of 12 reps.

Tomorrow Range at noon, Sparring at night.
Who loads the plates onto your back?

greenghost
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Post by greenghost » Thu Feb 08, 2007 1:13 am

training partner
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greenghost
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Post by greenghost » Fri Feb 09, 2007 6:44 pm

Pull Day Noon - Bodyweight 180

Straight Bar Deadlifts done using 445 for 3x3.

Straight Bar Deadlifts ( w/straps ) done using 315 for 1 set of 20 reps.


Tonight ME Pullups and Curls
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greenghost
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Post by greenghost » Fri Feb 09, 2007 11:29 pm

Weighted Pullups done using 100 lb DB for 5 singles. Tempted to go for maxes.

Weighted CG Chins done using 90 lbs x 5, 80 lbs x 5, 70 lbs x 5, 60 lbs x 5 reps, 50 lbs x 5 .

Standard diameter bar used.

Finished with 2 DB Curls using 35s for 2 sets of 15.

Tomorrow Push Day.

Beef, it's what's for dinner!
" Once You've Walked Through The Fire Unscathed, Nothing Else Can Ever Burn " USMC

greenghost
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Post by greenghost » Sat Feb 10, 2007 11:13 pm

Push Day Noon

High Incline BB Bench done using 255 for 3 sets of 2,2,2, 225 for 2 sets of 5 reps.


Evening.

Fixed Bar Weighted Dips done using 150 lb KB for 5 sets of 1,1,1,1,1.
Doubles woud've been doable for the first 2 sets. Weight = very close to max.

Same drill done using 100 lb KB for 2 sets of 5 reps.

Finished with 1 set of bodyweight dips for 20 reps.

Tomorrow Off, Time for some more hormone laced rib roast! LOL
" Once You've Walked Through The Fire Unscathed, Nothing Else Can Ever Burn " USMC

greenghost
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Post by greenghost » Mon Feb 12, 2007 7:07 pm

Pull Day , Noon

KB Swings done using Fat Handled 120 lber for 3 sets of 5/5. All Swings done to head level.

Straight Bar Deadlifts ( w/straps ) done using 495 lbs for 3 sets of 1,1,1.


Tonight - Weighted CG Chins + Curls .
" Once You've Walked Through The Fire Unscathed, Nothing Else Can Ever Burn " USMC

greenghost
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Post by greenghost » Mon Feb 12, 2007 11:09 pm

Weighted CG Chins done using 90 lbs for 3 sets of 5 reps.


Finished with 2 DB Curls using 50s for 3 sets of 10 reps.


Tomorrow Push Day. More hormone laced rib roast tonight! hahaha
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greenghost
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Post by greenghost » Tue Feb 13, 2007 11:29 pm

Push Day Noon

2 DB Standing Presses done using 80 lbers for 3 sets of 1,1,1.

2 KB Presses done using 90 lbers ( 88s + 2 lb ) for 3 sets of 1,1,1. ( Test )


As expected, the 90 KBs felt easier then the 80 DBs.

Finished with 2 sets of JS mini-band presses for 25 reps. fast.


Tonight

Weighted Fixed Bar Dips done using 160 lbs added for 1 single. ( test )

Weighted Fixed Bar Dips done using 135 lbs for 3 sets of 3 reps.

Finished with 2 sets of Suspended Bodyweight Dips for 2 sets of 15 reps.
" Once You've Walked Through The Fire Unscathed, Nothing Else Can Ever Burn " USMC

greenghost
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Post by greenghost » Thu Feb 15, 2007 7:48 pm

Yesterday - Off

Today - Pull Day

Noon

1 Arm DB Rows done using 100 lber for 3 sets of 5/5.

Regular Deadlifts done using 405 for 5 sets of 3 reps.


Tonight - CG Chins
" Once You've Walked Through The Fire Unscathed, Nothing Else Can Ever Burn " USMC

greenghost
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Post by greenghost » Thu Feb 15, 2007 11:13 pm

Weighted CG Chins done on standard bar using 115 for 10 singles.

Weighted CG Chins done on 1.5" bar using 45 lbs for 1 set of 12 reps.

Finished with bodyweight Pullups on 1.5' bar for 1 set of 12 reps.


Standing Ab Curls done using JS Big Blue Band foor 3 sets of 10 reps.
Best Ab drill around!

Tomorrow Push Day.
" Once You've Walked Through The Fire Unscathed, Nothing Else Can Ever Burn " USMC

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Mickey O'neil
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Post by Mickey O'neil » Fri Feb 16, 2007 2:54 am

Mighty impressive work on the chins Eddie!

greenghost
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Post by greenghost » Fri Feb 16, 2007 8:09 pm

Thanks, Micky.


Push Day

Noon

DB Incline Press done using 2-110s for 3 sets of 2,2,2.

Finished with 1 set of Weighted Pushups w/100 lb plate for 15 reps.
Plate position was high up on shoulders. Full reps nice and slow!

Not bad since I weighed 178 this morning. Won't go any lower.

Tonight- Weighted Suspended Dips.
" Once You've Walked Through The Fire Unscathed, Nothing Else Can Ever Burn " USMC

greenghost
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Post by greenghost » Fri Feb 16, 2007 11:18 pm

Suspended Weighted Dips done using 90 lbs for 5x5.

Fixed Bar Weighted Dips done using 70 lbs for 1 set of 10 reps.

Fixed Bar Bodyweight Dips done for 1 set of 15 reps.

Will start adding chains to the weighted dips soon for the purpose of providing an even greater overload near lockout. I'll be dropping ME overhead work for 4-6 weeks but will keep a maint. workout each week.

Still zero carbing. Fats @ 65% protein the 35%. Weakness from estrogen laced meats = ZERO. Nothing but Hype and Bullshit from dumbasses !!

Time for a 3 lb Rib Roast.
" Once You've Walked Through The Fire Unscathed, Nothing Else Can Ever Burn " USMC

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