El Capitan's Log - Page 9

**romanaz** · 01-25-2007, 04:44 AM

hope everything is ok with that and such.

I notice for me, even with close stance, I gotta force myself to go lower then parallel to get ATG or anything. Its like I'm trained to just hit parallel (sike, I am! ;-D)

El Capitan · 01-26-2007, 01:15 AM

Quote:

Originally Posted by romanaz

hope everything is ok with that and such.

I notice for me, even with close stance, I gotta force myself to go lower then parallel to get ATG or anything. Its like I'm trained to just hit parallel (sike, I am! ;-D)

lol

Off Day

Workout time: none
Sleep: 8 hours?
Energy: 8/10
Soreness: mid-back (never felt this before lol)

Comments:
I completely neglected something in my planning for training/ eating- I have gym class this semester lol. I am considering giving up the idea that I will be running the 100m this year because I am not fast enough. I will still train for speed though, as I enjoy the rush of doing so, and I still want to become fast. Maybe next year... We ran 40's in gym, and my best time out of 2 sprints was a FKN 5.3!!!

Diet:
1: 6 egg whites, 2 tbsp. natty pb
2: almonds
3: 1/2 ham/ cheese sandwich
4: same as meal 3
5: chicken sandwich
6: 2 pieces turkey bacon, 6 tbsp. natty pb,

whey shake
7: 1 large turkey burger, 2/3c mixed veggies
8: 4 hardboiled eggs

EC

El Capitan · 01-27-2007, 01:17 AM

AM: Flying Sprints
3x60m
3x60m

Comments:
Good workout. It was like 20 degrees out when I did this. A brief explanation of what I did was accelerate slowly for 50m, and then quickly try to accelerate as fast as I could over the last 10m. I rested 1 min. between each run, and 5 minutes between each set.

BENCH
barx15
95x8
115x3
135x5
145x5
145x5
155x1
160x1
165x1
170x1
175x0
175x0
135x7

Push Press
95x5
105x3

Workout time: 1 hr
Sleep: 7 hours
Energy: 9/10
Soreness: none right now

Comments:
VOOOOLLLLLUUUUUMMMMMEEEE!!!! WOOOO!!!! I am doing something SIMILAR to what wiseguy suggested. It gave me a good workout lol. I figured since I only bench once a week, and I have limited assistance exercises anyways, so volume might be the way to go. Well peace out.

EC

El Capitan · 01-28-2007, 09:28 PM

Deadlift

Sumo Deads
135x10
205x3
245x3
265x2.9- VERY close to getting it- right hand gave out

SLDL on Plates

155x8 (PR)
185x8 PR + 50lbs.

T-Bar Rows
+45x8

+90x8

Good Mornings

145x5

Workout time: unknown
Sleep: 8 hours
Energy: 8/10
Soreness: none right now

Comments:
I need to warm up my back a little better before doing good mornings. I figured out why I am not getting any more cut, or more muscular- I HAVEN"T PROGRESSED IN ANY LIFTS! lol. Time to get strong.

Everything today felt good. I actually didn't do 1 set of deads, but whatever. Good workout anyways.

EC

**romanaz** · 01-28-2007, 11:25 PM

pullthroughs!!! :-D warm up real well with then I do, yess

El Capitan · 01-28-2007, 11:41 PM

Quote:

Originally Posted by romanaz

pullthroughs!!! :-D warm up real well with then I do, yess

how do you do pullthroughs at home?

EC

**romanaz** · 01-28-2007, 11:41 PM

I use bands. I forgot you lifted at home

**Succio** · 01-29-2007, 04:22 AM

is that how your suppose to do a good morning? my back is parallel to the floor

**romanaz** · 01-29-2007, 05:28 AM

Quote:

Originally Posted by Succio

is that how your suppose to do a good morning? my back is parallel to the floor

I go until I feel my lower back losing its arch, or until I feel my hamstrings tighten up. Depends on my stance (wide = hamstrings tight, narrow = arch)

El Capitan · 01-29-2007, 11:37 AM

Quote:

Originally Posted by romanaz

I go until I feel my lower back losing its arch, or until I feel my hamstrings tighten up. Depends on my stance (wide = hamstrings tight, narrow = arch)

Yeah normally I'd do a little better on depth. I was supposed to go to 155 but my back was sooo tight so I didn't.

EC

El Capitan · 02-01-2007, 02:07 AM

Squats

Parallel Squats
145x8
185x3
210x3

Cleans
135x1
135x1

135x1
135x1

Workout time: idk
Sleep: 5 1/2 hours
Energy: 5/10
Soreness: none right now

Comments:
No AM workout. I got up, but it was just too damn cold. 0 degrees with an even colder wind chill is no fun to sprint in. I might do tempo tomorrow though, and I will see soon if the gym is open that early in the morning (5ish) so I can run in it.

Squats felt good, I was just groggy. I think I hit parallel, but I still suck at sitting back. Cleans seemed off to me, but I felt stronger on them.

EC

**romanaz** · 02-01-2007, 04:41 AM

that was a powerclean to a front squat.

In order of how it goes :

Pull off the floor
Romanian deadlift position (that spot where your hamstrings tighten up)
Shrug
Catch
Stand up

You need to push your elbows up more so the bar rests just on the front delts and not your wrists.

like this :

but catch it lower.

El Capitan · 02-02-2007, 02:22 AM

Off Day
too damn cold to run. I'm walking down to the high school to run. if someone finds me and gets pissed off cause i am somewhere i am not supposed to be, I will just leave lol.

Workout time: none
Sleep: 6 1/2 hours
Energy: 6/10
Soreness: none

gave blood today. I forgot to pack food so I ended up buying pizza and a brownie for lunch =/ after donating I had some apple juice, popcorn and oreos

EC

**romanaz** · 02-02-2007, 03:25 AM

Quote:

Originally Posted by El Capitan

if someone finds me and gets pissed off cause i am somewhere i am not supposed to be, I will just leave lol.

EC

bah screw that. someone gets pissed off. Tell them to MAKE you leave. Then when they try to chase you, outrun them or else get beaten/arrested.

now thats how to learn to run fast!

El Capitan · 02-03-2007, 01:04 AM

Bench

Flat Barbell Bench
45x15
115x5
135x5
145x5
150x4- really close to 5
160x1
165x1
170x1
175x0
175x1
135x7- missed about 3/4 of the way up =/

Push Press
95x6
105x3- missed 1/2 way up on 4th
65x8

Barbell Curls
45x10
50x12- lost count and then cheated and then remembered the count again.

Workout time: less than 1 hour
Sleep: 7 hours
Energy: 7.5/10
Soreness: front delts, forearms, biceps

Comments:
Good workout. Got that 175 up on bench. I never do curls, so those were pretty hard. I am starting to feel leaner and idk why cause I have been cheating a lot lately.

Sprinting- I found out the gym would probably be open m, w, f, so I will most likely go on those days and do tempo in the 0 degree weather the other days

EC

**romanaz** · 02-03-2007, 03:25 AM

nice job on the bench

01-27-2007, 01:17 AM	#243
El Capitan Pro Stature Join Date: Sep 2006 Posts: 531 Recipes: 0 Rep Power: 15	AM: Flying Sprints 3x60m 3x60m Comments: Good workout. It was like 20 degrees out when I did this. A brief explanation of what I did was accelerate slowly for 50m, and then quickly try to accelerate as fast as I could over the last 10m. I rested 1 min. between each run, and 5 minutes between each set. BENCH barx15 95x8 115x3 135x5 145x5 145x5 155x1 160x1 165x1 170x1 175x0 175x0 135x7 Push Press 95x5 105x3 Workout time: 1 hr Sleep: 7 hours Energy: 9/10 Soreness: none right now Comments: VOOOOLLLLLUUUUUMMMMMEEEE!!!! WOOOO!!!! I am doing something SIMILAR to what wiseguy suggested. It gave me a good workout lol. I figured since I only bench once a week, and I have limited assistance exercises anyways, so volume might be the way to go. Well peace out. EC __________________ Current/ goal for end of summer: Shitty life/ improve my life.

01-28-2007, 09:28 PM	#244
El Capitan Pro Stature Join Date: Sep 2006 Posts: 531 Recipes: 0 Rep Power: 15	Deadlift Sumo Deads 135x10 205x3 245x3 265x2.9- VERY close to getting it- right hand gave out SLDL on Plates 155x8 (PR) 185x8 PR + 50lbs. T-Bar Rows +45x8 +90x8 Good Mornings 145x5 Workout time: unknown Sleep: 8 hours Energy: 8/10 Soreness: none right now Comments: I need to warm up my back a little better before doing good mornings. I figured out why I am not getting any more cut, or more muscular- I HAVEN"T PROGRESSED IN ANY LIFTS! lol. Time to get strong. Everything today felt good. I actually didn't do 1 set of deads, but whatever. Good workout anyways. EC __________________ Current/ goal for end of summer: Shitty life/ improve my life.

01-29-2007, 04:22 AM	#248
Succio IronMass Sponsor Join Date: May 2006 Location: beastville Posts: 1,958 Recipes: 0 Rep Power: 99	is that how your suppose to do a good morning? my back is parallel to the floor __________________ SUPPLEMENTS.NET REP

02-01-2007, 02:07 AM	#251
El Capitan Pro Stature Join Date: Sep 2006 Posts: 531 Recipes: 0 Rep Power: 15	Squats Parallel Squats 145x8 185x3 210x3 Cleans 135x1 135x1 135x1 135x1 Workout time: idk Sleep: 5 1/2 hours Energy: 5/10 Soreness: none right now Comments: No AM workout. I got up, but it was just too damn cold. 0 degrees with an even colder wind chill is no fun to sprint in. I might do tempo tomorrow though, and I will see soon if the gym is open that early in the morning (5ish) so I can run in it. Squats felt good, I was just groggy. I think I hit parallel, but I still suck at sitting back. Cleans seemed off to me, but I felt stronger on them. EC __________________ Current/ goal for end of summer: Shitty life/ improve my life.

02-02-2007, 02:22 AM	#253
El Capitan Pro Stature Join Date: Sep 2006 Posts: 531 Recipes: 0 Rep Power: 15	Off Day too damn cold to run. I'm walking down to the high school to run. if someone finds me and gets pissed off cause i am somewhere i am not supposed to be, I will just leave lol. Workout time: none Sleep: 6 1/2 hours Energy: 6/10 Soreness: none gave blood today. I forgot to pack food so I ended up buying pizza and a brownie for lunch =/ after donating I had some apple juice, popcorn and oreos EC __________________ Current/ goal for end of summer: Shitty life/ improve my life.

02-03-2007, 01:04 AM	#255
El Capitan Pro Stature Join Date: Sep 2006 Posts: 531 Recipes: 0 Rep Power: 15	Bench Flat Barbell Bench 45x15 115x5 135x5 145x5 150x4- really close to 5 160x1 165x1 170x1 175x0 175x1 135x7- missed about 3/4 of the way up =/ Push Press 95x6 105x3- missed 1/2 way up on 4th 65x8 Barbell Curls 45x10 50x12- lost count and then cheated and then remembered the count again. Workout time: less than 1 hour Sleep: 7 hours Energy: 7.5/10 Soreness: front delts, forearms, biceps Comments: Good workout. Got that 175 up on bench. I never do curls, so those were pretty hard. I am starting to feel leaner and idk why cause I have been cheating a lot lately. Sprinting- I found out the gym would probably be open m, w, f, so I will most likely go on those days and do tempo in the 0 degree weather the other days EC __________________ Current/ goal for end of summer: Shitty life/ improve my life.