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Hey there,
The name is Logan.
I'm 19 and after two-three years of keeping my food log in a personal notebook, i want to start training with my journal being public, this way I can receive more feedback and hopefully this will help my overall training.
Anyways,
I competed a month ago in my first PL event, won first place in 181 class, and set state record (for their fed) at 420 deadlift.
http://www.youtube.com/watch?v=X97Kxxxg61g
Right now I am trying to work out my knee ( got an MRI the friday before last ) and found out I just have excess water in my knee and some inflammation and arthritis. Trying to currently work this out, but it hurts all day, everyday, so i haven't been able to do leg work the last few weeks ( which makes me very angry because i just started my love for front squats, and i MISS deadlifting badlyyyyy.)
So, currently I am doing the following:
Warrior Diet
Exmgtoo's extended routine
Focusing on mobility ( for upper body and lower body)
And trying to be as healthy as possible
All while I cut down fat and increase strength.
THE REASON I AM CUTTING FAT IS TO GET TO THE LOWEST BF I HAVE (basically ever) BEEN AND THEN I WILL BE READY TO START MY FIRST BLAST. The plan is to DC train after I am at a happy bodyfat level.
Currently weighing 179 at 5'9" and I plan to update this thread daily, ( to take place of me keeping a paper journal)
Heading to the gym now. I'll post what happened afterwards
This is what I have set up for myself though:
Monday- Lift/Mobility
Tuesday- Cardio/Mobility
Wednesday- Lift/Mobility
Thursday- Cardio
Friday- Lift/Mobility
Saturday- Cardio
Sunday- Cardio/Mobility
Workout Program:
(Warm-Up: 5 minute treadmill walk, stretch, chin-ups)
Monday:
Front Squats 2 x 5
Leg presses 1 x 20
posterior core movement 2 x 10-20reps
heavy abs 2 x 20
hips 1 x 20-25 reps
Calves 2 x 10
Wednesday:
Wide grip flat bench 2 x 6 (index fingers on the rings)
hammer grip dbs 2 x 8-12 reps
tricep push downs 1-2 x 8-100reps. (yup 100)
db side laterals 1-2 x 10reps light
db front raises 1-2 x 10reps light
pull-a-parts 1-2 x 20reps
(chin-ups between sets on press day)
Friday:
Dead lifts (Conventional/Sumo/Rack Pulls) 2 x 5
posterior core movement 2 x 10-20reps
heavy abs 2 x 20reps
rows 2 x 4-8reps
Reverse grip narrow grip pull downs 2 x 4-8reps
Standing wide grip curls 2 x 8-12 reps
hammer curls 2 x 8-12reps
Posterior core movements: reverse hyper, GHR, good morning, pullthrough
Hips- adductor/abductor machines
Cardio- 45 minute treadmill walks (3.5 mph 10% incline), hill sprints, h.i.i.t. (30 sprint/30walk), Jump rope.
GPP- Kettle bell hell 2 x 10 1 arm swings 2 x 10 1 arm snatch 2 x 10 1 arm clean and press
Mobility:
A. Defranco "Agile Eight"
1. Foam roll IT band
2. Foam roll adductors
3. Glute/piriformis myofascial release with static stretch
4. "Rollovers into V" sits
5. Fire hydrant circles
6. Mountain climbers
7. Groiners
8. Static hip flexor stretch
B. Foam Roll
C. Other mobility work.
The name is Logan.
I'm 19 and after two-three years of keeping my food log in a personal notebook, i want to start training with my journal being public, this way I can receive more feedback and hopefully this will help my overall training.
Anyways,
I competed a month ago in my first PL event, won first place in 181 class, and set state record (for their fed) at 420 deadlift.
http://www.youtube.com/watch?v=X97Kxxxg61g
Right now I am trying to work out my knee ( got an MRI the friday before last ) and found out I just have excess water in my knee and some inflammation and arthritis. Trying to currently work this out, but it hurts all day, everyday, so i haven't been able to do leg work the last few weeks ( which makes me very angry because i just started my love for front squats, and i MISS deadlifting badlyyyyy.)
So, currently I am doing the following:
Warrior Diet
Exmgtoo's extended routine
Focusing on mobility ( for upper body and lower body)
And trying to be as healthy as possible
All while I cut down fat and increase strength.
THE REASON I AM CUTTING FAT IS TO GET TO THE LOWEST BF I HAVE (basically ever) BEEN AND THEN I WILL BE READY TO START MY FIRST BLAST. The plan is to DC train after I am at a happy bodyfat level.
Currently weighing 179 at 5'9" and I plan to update this thread daily, ( to take place of me keeping a paper journal)
Heading to the gym now. I'll post what happened afterwards
This is what I have set up for myself though:
Monday- Lift/Mobility
Tuesday- Cardio/Mobility
Wednesday- Lift/Mobility
Thursday- Cardio
Friday- Lift/Mobility
Saturday- Cardio
Sunday- Cardio/Mobility
Workout Program:
(Warm-Up: 5 minute treadmill walk, stretch, chin-ups)
Monday:
Front Squats 2 x 5
Leg presses 1 x 20
posterior core movement 2 x 10-20reps
heavy abs 2 x 20
hips 1 x 20-25 reps
Calves 2 x 10
Wednesday:
Wide grip flat bench 2 x 6 (index fingers on the rings)
hammer grip dbs 2 x 8-12 reps
tricep push downs 1-2 x 8-100reps. (yup 100)
db side laterals 1-2 x 10reps light
db front raises 1-2 x 10reps light
pull-a-parts 1-2 x 20reps
(chin-ups between sets on press day)
Friday:
Dead lifts (Conventional/Sumo/Rack Pulls) 2 x 5
posterior core movement 2 x 10-20reps
heavy abs 2 x 20reps
rows 2 x 4-8reps
Reverse grip narrow grip pull downs 2 x 4-8reps
Standing wide grip curls 2 x 8-12 reps
hammer curls 2 x 8-12reps
Posterior core movements: reverse hyper, GHR, good morning, pullthrough
Hips- adductor/abductor machines
Cardio- 45 minute treadmill walks (3.5 mph 10% incline), hill sprints, h.i.i.t. (30 sprint/30walk), Jump rope.
GPP- Kettle bell hell 2 x 10 1 arm swings 2 x 10 1 arm snatch 2 x 10 1 arm clean and press
Mobility:
A. Defranco "Agile Eight"
1. Foam roll IT band
2. Foam roll adductors
3. Glute/piriformis myofascial release with static stretch
4. "Rollovers into V" sits
5. Fire hydrant circles
6. Mountain climbers
7. Groiners
8. Static hip flexor stretch
B. Foam Roll
C. Other mobility work.
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