Shadow Log

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

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shadow33
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Shadow Log

Post by shadow33 » Wed May 16, 2012 2:31 pm

I keep track of all my workouts, but never kept a log online. So here goes.

I am 6'1' and weigh 302 - (down 23 pounds)

My goal is get to 250.

My diet plan is pretty simple. I skip breakfast and have 4 low carb meals. I do this till Friday pm. I will have carbs on Friday night through the weekend.

Workout plan - I am doing Paul Carter's Challenge, which is basically a Squat, Push and Pull 3 days a week. I do 2 small muscle workouts a week. I walk my off days and 5 mornings a week. I will add interval training some time in the future.
Dan Martin wrote:Also, what's the rush? You took your sweet time getting where you're are now. It's going to take as long and probably longer to get where you need to be. Pack a lunch.

shadow33
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Re: Shadow Log

Post by shadow33 » Wed May 16, 2012 2:40 pm

Sunday, May 13

5 min on elliptical

Standing BB Curls

65 - 15
75 - 12
85 - 10
105- 6

superset with

DB Skull crushers

20 - 15 reps
25 - 12 reps
40 - 10 reps
50 - 7 reps

The following is done as circuit

Weighted Incline Situps

10 - 15 reps
15 - 12 reps
25 - 10 reps
30 - 8 reps

Finger Curls

165 - 12 reps
185 - 8 reps
205 - 6 reps
225 - 2 reps

Hise Shrugs

205 - 20 reps
205 - 20 reps
225 - 20 reps
Dan Martin wrote:Also, what's the rush? You took your sweet time getting where you're are now. It's going to take as long and probably longer to get where you need to be. Pack a lunch.

shadow33
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Joined: Wed Feb 15, 2012 10:25 pm

Re: Shadow Log

Post by shadow33 » Wed May 16, 2012 2:42 pm

Monday, May 14

Walk 28 minutes upon waking

Walk 41 minutes at lunch
Dan Martin wrote:Also, what's the rush? You took your sweet time getting where you're are now. It's going to take as long and probably longer to get where you need to be. Pack a lunch.

shadow33
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Posts: 358
Joined: Wed Feb 15, 2012 10:25 pm

Re: Shadow Log

Post by shadow33 » Wed May 16, 2012 2:53 pm

Tuesday, May 15

Walk 21 minutes upon waking

Lunch workout

5 min walk on treadmill for warmup

1 set of 20 on the good girl - bad girl machine as warmup with the stack

Squat

75 - 5 reps
125 - 5 reps
165 - 5 reps
195 - 4 reps
225 - 3 reps
255 - 2 reps
265 - 1 rep
275 - 1 rep
295 - 1 rep

Working my way up on these. Getting there little by little.

I superset these next 2 exercises

Standing BTN Presses

75 - 10 reps
105 - 8 reps
125 - 6 reps
145 - 5 reps
145 - 5 reps
155 - 4 reps

Pullup machine

210 - 10 reps
190 - 8 reps
170 - 6 reps
150 - 5 reps
130 - 5 reps
120 - 5 reps

Push mow backyard in evening - 38 minutes
Last edited by shadow33 on Wed May 16, 2012 3:43 pm, edited 1 time in total.
Dan Martin wrote:Also, what's the rush? You took your sweet time getting where you're are now. It's going to take as long and probably longer to get where you need to be. Pack a lunch.

shadow33
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Joined: Wed Feb 15, 2012 10:25 pm

Re: Shadow Log

Post by shadow33 » Wed May 16, 2012 2:54 pm

Wednesday, May 16

Walk 21 minutes first thing in the morning

Walk 46 minutes at lunch

25 minutes of yard work in evening
Last edited by shadow33 on Thu May 17, 2012 6:44 pm, edited 1 time in total.
Dan Martin wrote:Also, what's the rush? You took your sweet time getting where you're are now. It's going to take as long and probably longer to get where you need to be. Pack a lunch.

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Mickey O'neil
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Re: Shadow Log

Post by Mickey O'neil » Wed May 16, 2012 6:00 pm

You might find some useful info from this thread. viewtopic.php?f=5&t=203187

shadow33
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Re: Shadow Log

Post by shadow33 » Wed May 16, 2012 6:22 pm

Thanks Mick - I don't think that I have ever seen that.

Thanks for bringing beauty to my log.

The picture not you, although I am sure you are quite lovely.
Dan Martin wrote:Also, what's the rush? You took your sweet time getting where you're are now. It's going to take as long and probably longer to get where you need to be. Pack a lunch.

shadow33
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Posts: 358
Joined: Wed Feb 15, 2012 10:25 pm

Re: Shadow Log

Post by shadow33 » Thu May 17, 2012 6:42 pm

5-17-12

Weight - 300.4 - down 24 pounds

21 min walk upon waking

Weights at lunch

5 min warmup on treadmill

Good Girl/Bad Girl machine stack X 20

The following is done as circuit

Bench

95 - 10 reps
145 - 5 reps - Paused
175 - 4 reps - paused
205 - 3 reps - paused
225 - 2 reps - paused
235 - 1 rep - paused
245 - 1 rep - paused
255 - 1 rep - paused
205 - 15 reps - touch and go

Pendlay Rows

65 - 12 reps
95 - 10 reps
115 - 8 reps
155 - 6 reps
185 - 5 reps
205 - 5 reps
215 - 5 reps

Single Leg Leg Presses

105 - 10 reps
135 - 10 reps
150 - 10 reps
165 - 10 reps
180 - 9 reps

Workout done in 54 minutes

I have kept my calories between 1300 - 1600 calories a day Monday - Wednesday and my Carbs below 30 - The weights were not bad, but I was pretty gassed

I am going to increase my carbs to around 50 today and then have some clean carbs on Friday night to get me ready for Saturday's deadlift workout.

Good workout!
Dan Martin wrote:Also, what's the rush? You took your sweet time getting where you're are now. It's going to take as long and probably longer to get where you need to be. Pack a lunch.

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powerlifter54
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Re: Shadow Log

Post by powerlifter54 » Fri May 18, 2012 1:29 am

Impressive stuff.
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

shadow33
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Joined: Wed Feb 15, 2012 10:25 pm

Re: Shadow Log

Post by shadow33 » Fri May 18, 2012 11:50 am

Thanks Jack! I appreciate it
Dan Martin wrote:Also, what's the rush? You took your sweet time getting where you're are now. It's going to take as long and probably longer to get where you need to be. Pack a lunch.

shadow33
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Posts: 358
Joined: Wed Feb 15, 2012 10:25 pm

Re: Shadow Log

Post by shadow33 » Fri May 18, 2012 12:09 pm

5-18-12

Pretty busy at work today, so worked out first thing this morning.

Weight was 299.4 - It is good to be below 3 bills. Total loss 25.2 pounds

Small Workout -

5 minutes elliptical warmup

The following 4 exercises are done as a circuit with very little rest

Supinated DB Curls

15 - 20 reps
20 - 15 reps
30 - 12 reps
35 - 10 reps

Seated Calf Raises

80 - 20 reps
80 - 20 reps
70 - 20 reps
70 - 20 reps

Seated Bent Laterals

10 - 20 reps
12 - 18 reps
12 - 18 reps

ab wheel

3 sets of 11

The following exercises are with no rest. I got this from Climber 511 in a thread a couple of months ago. I like it.

BB wrist curls - 80 - 7 reps

CB reverse wrist curls - 40 - 7 reps

BB wrist curls - 80 - 7 reps

CB reverse wrist curls - 40 - 7 reps

BB behind the back wrist curls - 80 - 8 reps

CB reverse wrist curls - 40 - 7 reps

BB behind the back wrist curls - 80 - 8 reps

CB reverse wrist curls - 40 - 7 reps

SED DB wrist abductions 25 - 3 sets of 8 (alternating left and right without rest)

5 min elliptical

Notes - Felt pretty good - This is probably my least favorite workout day. The calf raises are alright. Biceps are my least favorite muscle group to train, but I know it is needed for general elbow health. Seated Bent laterals for higher reps just hurt. I like the ab wheel and the forearm training.

Now that I talk about it, it isn't so bad.

I am going to bump up my calories to around 2k calories today.
Dan Martin wrote:Also, what's the rush? You took your sweet time getting where you're are now. It's going to take as long and probably longer to get where you need to be. Pack a lunch.

shadow33
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Posts: 358
Joined: Wed Feb 15, 2012 10:25 pm

Re: Shadow Log

Post by shadow33 » Sat May 19, 2012 3:15 pm

5-19-12

5 minutes warmup on treadmill - 3.6mph

Squats

All lifts are without belt, wraps or straps

45 - 5 reps

95 - 10 reps

135 - 6 reps

185 - 5 reps

215 - 5 reps - paused squats

215 - 5 reps - paused squats

Superset the following 2 movements

Deadlift

135 - 3 reps - mixed grip

155 - 5 reps - mixed grip

195 - 4 reps - mixed grip

235 - 3 reps - mixed grip

265 - 2 reps - mixed grip

305 - 1 rep - mixed grip

325 - 1 rep - double overhand grip

345 - 1 rep - double overhand

305 - 5 reps - double overhand

305 - 5 reps double overhand

DB Incline Press

45 - 6 reps

55 - 11 reps

65 - 8 reps

75 - 6 reps

85 - 5 reps

85 - 4 reps

85 - 3 reps

Notes

Nice workout - I made the mistake of making eye contact with 2 people and they decided to talk, so workout took a little longer than normal

62 minutes, including treadmill

Went to Mom and Dad for breakfast - Good grub
Dan Martin wrote:Also, what's the rush? You took your sweet time getting where you're are now. It's going to take as long and probably longer to get where you need to be. Pack a lunch.

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powerlifter54
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Re: Shadow Log

Post by powerlifter54 » Sun May 20, 2012 4:40 am

shadow33 wrote:5-19-12

5 minutes warmup on treadmill - 3.6mph

Squats

All lifts are without belt, wraps or straps

45 - 5 reps

95 - 10 reps

135 - 6 reps

185 - 5 reps

215 - 5 reps - paused squats

215 - 5 reps - paused squats

Superset the following 2 movements

Deadlift

135 - 3 reps - mixed grip

155 - 5 reps - mixed grip

195 - 4 reps - mixed grip

235 - 3 reps - mixed grip

265 - 2 reps - mixed grip

305 - 1 rep - mixed grip

325 - 1 rep - double overhand grip

345 - 1 rep - double overhand

305 - 5 reps - double overhand

305 - 5 reps double overhand

DB Incline Press

45 - 6 reps

55 - 11 reps

65 - 8 reps

75 - 6 reps

85 - 5 reps

85 - 4 reps

85 - 3 reps

Notes

Nice workout - I made the mistake of making eye contact with 2 people and they decided to talk, so workout took a little longer than normal

62 minutes, including treadmill

Went to Mom and Dad for breakfast - Good grub

Nice work. Always use at least 5 degrees on the incline treadmill. 15 will make your hams very happy in long run.
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

shadow33
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Joined: Wed Feb 15, 2012 10:25 pm

Re: Shadow Log

Post by shadow33 » Sun May 20, 2012 12:00 pm

I will do it next time. Thanks Jack, I appreciate the input.
Dan Martin wrote:Also, what's the rush? You took your sweet time getting where you're are now. It's going to take as long and probably longer to get where you need to be. Pack a lunch.

shadow33
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Posts: 358
Joined: Wed Feb 15, 2012 10:25 pm

Re: Shadow Log

Post by shadow33 » Sun May 20, 2012 12:08 pm

5-20-12

Small Muscle workout #2

5 minutes elliptical

These 2 movements are super-setted

Standing BB Curls

45 - 6 reps

65 - 15 reps

75 - 12 reps

85 - 10 reps

105 - 7reps

Lying DB Tricep skull crushers

15 - 8 reps

20 - 15 reps

25 - 12 reps

40 - 10 reps

50 - 8 reps

The following are done as circuit

Weighted Incline situps

10 - 15 reps

20 - 12 reps

25 - 10 reps

35 - 6 reps

Finger Curls

165 - 12 reps

185 - 8 reps

205 - 6 reps

225 - 3 reps

Hise Shrugs

205 - 20 reps

225 - 20 reps

225 - 20 reps

5 minutes on elliptical

Workout time 50 minutes - 40 weights - 10 elliptical
Dan Martin wrote:Also, what's the rush? You took your sweet time getting where you're are now. It's going to take as long and probably longer to get where you need to be. Pack a lunch.

shadow33
Staff Sergeant
Posts: 358
Joined: Wed Feb 15, 2012 10:25 pm

Re: Shadow Log

Post by shadow33 » Sun May 20, 2012 11:48 pm

My son's workout

I am going to keep track of my son's workout on here. Going to do this for a number of reasons.

1) I want to keep track of some of his lift numbers by date.

2) I really enjoyed seeing Jack's kids logs and what they were doing, so I thought others might enjoy seeing.

My son is 6 foot tall and weighs 203 - He is going to be a junior in high school and plays football and wrestles. When I say football, it is not soccer, it is football.

This one will be more detailed because I was at the workout. It was at a strongman/powerlifting gym with a strength coach from another school. Most of the workouts will just have the big lifts, though.

5-19-12

dynamic warmup

He did a bunch of foam rolling, broad jumps, lunges, dislocates, medicine ball throws etc...

Deadlift

135 - 5 reps

225 - 5 reps

315 - 5 reps

335 - 5 reps

335 - 5 reps

Pullups

4 sets -

He did 2 sets of max reps

He then did 2 sets of 10 with the bands as help

The following exercises were supersetted

Glute Ham Raise

3 sets of 10

Bulgarian Squats or one legged squats

3 sets of 10

The following exercises were supersetted


Inverted Rows


3 sets of 10

Situps on the GHR

3 sets of 10

Prowler

90 pounds 4-5 trips of about 15 - 20 yards

Notes:

Ben's form was really good on everything. He was a little light headed and I had to drive home. I can tell his hard work over the last couple of years has paid dividends. He looked explosive and more nimble than I would have thought.

The guy told him that it was impossible for him to out eat training, but real easy to under eat his training. He came home and ate like a champ.
Dan Martin wrote:Also, what's the rush? You took your sweet time getting where you're are now. It's going to take as long and probably longer to get where you need to be. Pack a lunch.

User avatar
Mickey O'neil
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Re: Shadow Log

Post by Mickey O'neil » Mon May 21, 2012 12:08 am

That's good stuff, shadow. Thanks for posting.

shadow33
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Posts: 358
Joined: Wed Feb 15, 2012 10:25 pm

Re: Shadow Log

Post by shadow33 » Mon May 21, 2012 1:10 am

Thanks Mick!
Dan Martin wrote:Also, what's the rush? You took your sweet time getting where you're are now. It's going to take as long and probably longer to get where you need to be. Pack a lunch.

User avatar
Bobby
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Re: Shadow Log

Post by Bobby » Mon May 21, 2012 10:47 am

I think you`ll find that for most of the world it is:soccer=football and (your) football=american football.Just to clarify things
for you americans.
You`ll toughen up.Unless you have a serious medical condition commonly refered to as
"being a pussy".

shadow33
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Posts: 358
Joined: Wed Feb 15, 2012 10:25 pm

Re: Shadow Log

Post by shadow33 » Mon May 21, 2012 4:04 pm

Bobby wrote:I think you`ll find that for most of the world it is:soccer=football and (your) football=american football.Just to clarify things
for you americans.
I almost put that.

Thanks Bobby.
Dan Martin wrote:Also, what's the rush? You took your sweet time getting where you're are now. It's going to take as long and probably longer to get where you need to be. Pack a lunch.

User avatar
powerlifter54
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Posts: 7942
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Location: TX

Re: Shadow Log

Post by powerlifter54 » Mon May 21, 2012 7:40 pm

shadow33 wrote:My son's workout

I am going to keep track of my son's workout on here. Going to do this for a number of reasons.

1) I want to keep track of some of his lift numbers by date.

2) I really enjoyed seeing Jack's kids logs and what they were doing, so I thought others might enjoy seeing.

My son is 6 foot tall and weighs 203 - He is going to be a junior in high school and plays football and wrestles. When I say football, it is not soccer, it is football.

This one will be more detailed because I was at the workout. It was at a strongman/powerlifting gym with a strength coach from another school. Most of the workouts will just have the big lifts, though.

5-19-12

dynamic warmup

He did a bunch of foam rolling, broad jumps, lunges, dislocates, medicine ball throws etc...

Deadlift

135 - 5 reps

225 - 5 reps

315 - 5 reps

335 - 5 reps

335 - 5 reps

Pullups

4 sets -

He did 2 sets of max reps

He then did 2 sets of 10 with the bands as help

The following exercises were supersetted

Glute Ham Raise

3 sets of 10

Bulgarian Squats or one legged squats

3 sets of 10

The following exercises were supersetted


Inverted Rows


3 sets of 10

Situps on the GHR

3 sets of 10

Prowler

90 pounds 4-5 trips of about 15 - 20 yards

Notes:

Ben's form was really good on everything. He was a little light headed and I had to drive home. I can tell his hard work over the last couple of years has paid dividends. He looked explosive and more nimble than I would have thought.

The guy told him that it was impossible for him to out eat training, but real easy to under eat his training. He came home and ate like a champ.

Cool. One of my regrets is not force feeding myself in HS much, much harder.
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

shadow33
Staff Sergeant
Posts: 358
Joined: Wed Feb 15, 2012 10:25 pm

Re: Shadow Log

Post by shadow33 » Mon May 21, 2012 8:26 pm

powerlifter54 wrote:
shadow33 wrote:My son's workout



Cool. One of my regrets is not force feeding myself in HS much, much harder.

There wasn't much information available when we were growing up.
Dan Martin wrote:Also, what's the rush? You took your sweet time getting where you're are now. It's going to take as long and probably longer to get where you need to be. Pack a lunch.

shadow33
Staff Sergeant
Posts: 358
Joined: Wed Feb 15, 2012 10:25 pm

Re: Shadow Log

Post by shadow33 » Mon May 21, 2012 8:33 pm

5-21-12

Walked 50 minutes at lunch. It is a beautiful day in the 70's and light breeze.

I am going to be going low carb till Friday. Calories will be low today ~1300 calories and slowly bump up during the week. I am going to try to get another 20-30 minute walk in this evening.

Note: My youngest had a baseball game. We got there about 30 minutes early, so I had a nice brisk walk for 20 minutes before his game.
Dan Martin wrote:Also, what's the rush? You took your sweet time getting where you're are now. It's going to take as long and probably longer to get where you need to be. Pack a lunch.

shadow33
Staff Sergeant
Posts: 358
Joined: Wed Feb 15, 2012 10:25 pm

Re: Shadow Log

Post by shadow33 » Tue May 22, 2012 8:15 pm

5-22-12

For the first time in about 9 weeks work got in the way of my scheduled weight workout.

First of all, I went to bed last night at 10:30 and the next thing, I knew it was 6:30. Usually go to bed at 9-9:30 and get up at 4-5, so this was a pleasant surprise.

I was all ready to head to the gym at lunch when this stupid governmental report related to Obamacare did not go through. Spent my lunch working through it. Such is life.

Here is the adjustment.

I usually don't lift on Monday and Wednesday and walk instead. So will just push things back a day and adjust.

Tomorrow - Squats, Standing BTN, and Pullup machine
Thursday - Small Muscle workout #1
Friday - Single Leg Leg Press, Bench, Pendlay rows
Saturday - Small Muscle workout #2
Sunday - Squats, Deads, and Incline DB

I did walk 25 minutes today early afternoon. Will get at least 35 minutes of exercise when I get home, whether from yard work or a walk. No big deal.

50 minutes of mowing/yard work when got home.

Will keep my calories down again today to around 1300 - low carb -
Last edited by shadow33 on Tue May 22, 2012 11:55 pm, edited 1 time in total.
Dan Martin wrote:Also, what's the rush? You took your sweet time getting where you're are now. It's going to take as long and probably longer to get where you need to be. Pack a lunch.

shadow33
Staff Sergeant
Posts: 358
Joined: Wed Feb 15, 2012 10:25 pm

Re: Shadow Log

Post by shadow33 » Tue May 22, 2012 10:19 pm

5-22-12

Son's workout

Foam rolling, medicine ball throws, and box jumps for warmup
Squats

135 - 5 reps

225 - 5 reps

275 - 5 reps

315 - 4 sets of 3

The coach that my son is working with moved the bar position on squats down a little lower on his shoulder. This causes him move be bent a little more during the squat.

Single Leg Deadlift

bar - 10 reps

95 - 10 reps

95 - 10 reps

Standing Band Ab Crunch

3 sets 10 reps

Glute Ham Raise

3 sets 10 reps

Inverted Rows

3 sets 10 reps

6 trips with the prowler of 15 - 20 yards - 90 pounds
Dan Martin wrote:Also, what's the rush? You took your sweet time getting where you're are now. It's going to take as long and probably longer to get where you need to be. Pack a lunch.

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