El Capitan's Log

El Capitan · 09-26-2006, 04:17 AM

Yeha so I figured I'd make a log.

Lifting experience: 2 months (Started July 17)
Stats: 5'8 170lbs. bodyfat%- I am unsure. I think around 14%
Max lifts:
Bench: 165
Squat: 225
Deadlifts: 250
Cleans: 135x3

I am jsut working on consistantly working out basically.

**romanaz** · 09-26-2006, 04:57 AM

Hey,

do you have some sort of set routine that you do, or do you go in and do whatever you feel like doing? Also, in addition to this log, keep a logbook (physically) of your adventures of the iron to keep track personally of your gains and advances in this wonderful craft.

As always, if ya got a question, just ask!

El Capitan · 09-26-2006, 10:55 AM

Quote:

Originally Posted by romanaz

Hey,

do you have some sort of set routine that you do, or do you go in and do whatever you feel like doing? Also, in addition to this log, keep a logbook (physically) of your adventures of the iron to keep track personally of your gains and advances in this wonderful craft.

As always, if ya got a question, just ask!

Yup I usually have a set routine BUT if a routine I'm doing gets boring, I like to change it around for a week so I don't get bored. And lol I thought I was the only one who kept a manual log as well as the online one.

I will usually post my diet up as well and record it in handwriting. Thanks for subscribing.

**romanaz** · 09-26-2006, 01:18 PM

sweet. yeah, I'm one of the few people at my gym who carries around a notebook (composition book) to record all my stuff. Makes me feel superior to 98% of the "lifters" who are at these gyms.

and I hear ya about the changing it up part. This week I'm doing just Dumbell work for upperbody as I've been doing barbell for most of the exercises for about 2-3 months now. Gotta change it up some. Just this week though, I can't forget my barbell!

**DJSTARER** · 09-26-2006, 03:10 PM

glad you are logging. can't wait to see your progress. Post a diet here too to see how that is going.

El Capitan · 09-27-2006, 12:11 AM

Quote:

Originally Posted by romanaz

sweet. yeah, I'm one of the few people at my gym who carries around a notebook (composition book) to record all my stuff. Makes me feel superior to 98% of the "lifters" who are at these gyms.

and I hear ya about the changing it up part. This week I'm doing just Dumbell work for upperbody as I've been doing barbell for most of the exercises for about 2-3 months now. Gotta change it up some. Just this week though, I can't forget my barbell!

haha doesn't make me feel superior really, just I can't enter it in the computer by memory LOL. GL on the dumbbell workouts for the next week.

Quote:

Originally Posted by DJSTARER

glad you are logging. can't wait to see your progress. Post a diet here too to see how that is going.

yup I will post my diet every day. It gets kinda annoying cause I eat basically the same thing every day but what the hell.

WORKOUT:

Squats

145x3
185x3
205x1
205x2
200x2
195x2
195x0

Standing Barbell Military Press

45x5
95x5
95x4
90x5
90x5
90x5

Conventional Deadlifts

145x20 PR + 10lbs.

Chinups

1x3
1x2
1x2
1x2
1x1

Workout time: 1 hour (i think)
Sleep: 5 1/2 hours- i'm getting more tonight
Energy: 7/10
Soreness: lower back, a little legs

Comments: Today I felt a little off-kilter especially on squats. I was basically testing what I should be doing. On friday I'll be using 195 for squats. Overall it was an okay workout. not the best

Diet:
1: 4 eggs, 2 tbsp. natty pb, 1 scoop whey in water
2: almonds ( i know i need protein here)
3: tuna, 1 slice pepperoni pizza (school's pizza must have like crack in it cause i can't stop eating the shit.)
4: 5 egg whites, 1 1/2c oats, 1/2c mixed veggies
5: whey shake in water, grape juice
6: 2 turkey burgers, 1c mixed veggies
7: shake, natty pb

**romanaz** · 09-27-2006, 01:25 AM

nice job.. 145x20 ? damn thats a ton of reps. I don't think I could go above 10 lol. man

El Capitan · 09-28-2006, 01:39 AM

Quote:

Originally Posted by romanaz

nice job.. 145x20 ? damn thats a ton of reps. I don't think I could go above 10 lol. man

Thanks. I'm trying 20 rep deads as like an alternative to 20 rep squats. I heard they were killer so I am tryin em out.

TODAY:

12x20 yard sprints, 5 10yd sprints

Diet- basically the same, just more cheating. i worked concessions @ a football game and so it was either stay catabolic for 4 1/2 hours or cheat. next time i'll bring some food.

**DJSTARER** · 09-28-2006, 04:15 AM

Quote:

Originally Posted by El Capitan

Thanks. I'm trying 20 rep deads as like an alternative to 20 rep squats. I heard they were killer so I am tryin em out.

TODAY:

12x20 yard sprints, 5 10yd sprints

Diet- basically the same, just more cheating. i worked concessions @ a football game and so it was either stay catabolic for 4 1/2 hours or cheat. next time i'll bring some food.

I don't see what you could have cheated with... a hotdog? There is nothing wrong with food in concession stands... except the sugar... but if you chose that... it's your fault and a bad decision.

Do yourself a favor... don't do 20 rep pulls for more than a couple weeks. Keep the rep ranges between 3-6 for work, and singles for a real test.

Workouts look pretty good beyond that. I'm biased... but I think many will agree with me on the pulling.

**romanaz** · 09-28-2006, 04:25 AM

20 rep squats is the way to go

20 rep pulls, I'd prefer 4-8 reps and then a single once a month

**DarkFalcon** · 09-28-2006, 06:33 AM

Quote:

Originally Posted by El Capitan

Thanks. I'm trying 20 rep deads as like an alternative to 20 rep squats. I heard they were killer so I am tryin em out.

TODAY:

12x20 yard sprints, 5 10yd sprints

Diet- basically the same, just more cheating. i worked concessions @ a football game and so it was either stay catabolic for 4 1/2 hours or cheat. next time i'll bring some food.

Cheat's aren't bad if your getting enough protein IMHO.

El Capitan · 09-28-2006, 10:27 AM

Quote:

Originally Posted by DJSTARER

I don't see what you could have cheated with... a hotdog? There is nothing wrong with food in concession stands... except the sugar... but if you chose that... it's your fault and a bad decision.

Do yourself a favor... don't do 20 rep pulls for more than a couple weeks. Keep the rep ranges between 3-6 for work, and singles for a real test.

Workouts look pretty good beyond that. I'm biased... but I think many will agree with me on the pulling.

I'm jw- why is it so bad to to 20 rep pulls? And I usually don't do these lol just something different. And the cheats...

Yeah I had a slice of pizza, some chips and a hershey bar with almonds (along with sugary stuff

)

Quote:

Originally Posted by romanaz

20 rep squats is the way to go

20 rep pulls, I'd prefer 4-8 reps and then a single once a month

Yeah what I was doing before was 2 warmup sets and then 5 sets of triples.

Quote:

Originally Posted by DarkFalcon

Cheat's aren't bad if your getting enough protein IMHO.

okay cause i tend to cheat a lot LOL

El Capitan · 09-28-2006, 11:33 PM

Flat Barbell Bench Press
100x5
120x5
140x5
140x5
150x3
165x1- shooting for a triple

Bent Over Barbell Rows

45x5
95x5
75x5

Good Morning

75x5

Workout time: 47 minutes (?)
Sleep: 6 hours- damn i hate this
Energy: 6/10
Soreness: none

Comments:
Both bent over rows and GM are new movements, so I tried to keep good form. After seein those vids in the misc. section, I didn't wanna end up liek them.

I'm gonna videotape myself on GMs and compare it to other vids and if I can figure it out I'll post it up here. bench I was shootin for a triple cause I felt good. On the second rep I got about halfway up haha. i need more sleep.

Diet:
1: 5 eggs, 1 scoop whey
2: almonds
3: tuna in water
4: 1 bagel, 4 mini reese's cups (kinda insignificant)
5: 1 1/2c oats, 1/2c mixed veggies
6: whey shake, grape juice
7: 2 turkey burgers, 1c veggies
8: shake, pb

El Capitan · 09-30-2006, 08:21 PM

Barbell Squats
135x5
165x5
185x3
185x3
205x1
185x3
185x1

Cleans

95x3
135x3
155x1 PR + 20lbs.

Barbell Shrugs

155x5 grip failed

+ core work and stretching

Workout time: 57 minutes
Sleep: 7 1/2 hours
Energy: 8/10- huge pre-w/o meal
Soreness: lower back, legs

Comments:
Took a video of the first set of squats and the two heavier set of cleans. Form on squats is fine, form on cleans is iffy on that 155. 135 looked fine. For the first time I actually felt squats in my glutes/ hammies. Maybe the camera made me lean farther back.

**romanaz** · 10-01-2006, 02:47 AM

post el vids!

El Capitan · 10-01-2006, 04:06 AM

Quote:

Originally Posted by romanaz

post el vids!

los vids no funciona. it's an older camera, so no way to hook up to the com. i'll try to record it on the newer one i have next workout.

09-26-2006, 04:17 AM	#1
El Capitan Pro Stature Join Date: Sep 2006 Posts: 531 Recipes: 0 Rep Power: 14	El Capitan's Log Yeha so I figured I'd make a log. Lifting experience: 2 months (Started July 17) Stats: 5'8 170lbs. bodyfat%- I am unsure. I think around 14% Max lifts: Bench: 165 Squat: 225 Deadlifts: 250 Cleans: 135x3 I am jsut working on consistantly working out basically.

09-26-2006, 03:10 PM	#5
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,983 Recipes: 0 Rep Power: 113	glad you are logging. can't wait to see your progress. Post a diet here too to see how that is going. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

09-28-2006, 11:33 PM	#13
El Capitan Pro Stature Join Date: Sep 2006 Posts: 531 Recipes: 0 Rep Power: 14	Week 1 Day 2 Full body Flat Barbell Bench Press 100x5 120x5 140x5 140x5 150x3 165x1- shooting for a triple Bent Over Barbell Rows 45x5 95x5 75x5 Good Morning 75x5 Workout time: 47 minutes (?) Sleep: 6 hours- damn i hate this Energy: 6/10 Soreness: none Comments: Both bent over rows and GM are new movements, so I tried to keep good form. After seein those vids in the misc. section, I didn't wanna end up liek them. I'm gonna videotape myself on GMs and compare it to other vids and if I can figure it out I'll post it up here. bench I was shootin for a triple cause I felt good. On the second rep I got about halfway up haha. i need more sleep. Diet: 1: 5 eggs, 1 scoop whey 2: almonds 3: tuna in water 4: 1 bagel, 4 mini reese's cups (kinda insignificant) 5: 1 1/2c oats, 1/2c mixed veggies 6: whey shake, grape juice 7: 2 turkey burgers, 1c veggies 8: shake, pb __________________ Current/ goal for end of summer: Shitty life/ improve my life.

09-30-2006, 08:21 PM	#14
El Capitan Pro Stature Join Date: Sep 2006 Posts: 531 Recipes: 0 Rep Power: 14	Week 1 Day 3 Full Body Barbell Squats 135x5 165x5 185x3 185x3 205x1 185x3 185x1 Cleans 95x3 135x3 155x1 PR + 20lbs. Barbell Shrugs 155x5 grip failed + core work and stretching Workout time: 57 minutes Sleep: 7 1/2 hours Energy: 8/10- huge pre-w/o meal Soreness: lower back, legs Comments: Took a video of the first set of squats and the two heavier set of cleans. Form on squats is fine, form on cleans is iffy on that 155. 135 looked fine. For the first time I actually felt squats in my glutes/ hammies. Maybe the camera made me lean farther back. __________________ Current/ goal for end of summer: Shitty life/ improve my life.