Friday, September 25, 2009

My training Log

After 2 years training in my garage,  I have moved and have joined the 19th Street Gym in NYC.  I am going to start posting my training on this blog for anyone who wants to get an insight into my training.

I follow Jim Wendler's 531 Program for the squat, deadlift, and military press.   

Monday training: 9/21
Squat (430 1 rm) :  280 x 5, 325 x 5, 365 x 5
Squat 5 sets of 10 : 275, 245, 245, 245, 225
In between each set of 10 for squatting, I also did 10 chin ups
Medicine Ball sit-ups - 2 sets of 20

This session was the session of hell.  I had walked almost 20 avenues before the session in the city, hadn't eaten enough, and definitely didn't drink enough water, but sometimes you need to enter the desert and train your face off.

Wednesday training: 9/23
Weighted dips: 45 x 5, 90 x 5, 135 x 5
wide-grip pullups: 5 x 5
Military press assistance: 5 sets of 10: all with 95 pounds

19th street gym has thick bars for dips so I think it's easier with the thick bar.  Also, the dip bar doesn't shake the way it does in my garage.

Friday training: 9/25
Deadlift (425 1 rm) : 275 x 5, 320 x 5, 360 x 5.
Deadlift 5 sets of 10: 225, 225, 225, 225, 185
Good Mornings: 5 sets of 10: 95 pounds for all sets
Weighted sit-ups on decline bench: 3 x 6 with 10 pound plate 
Sit-ups on decline bench: 3 x 6
I also threw in 1 set of hanging leg raises for a set of 5.  
It is very tough to do hanging leg raises without swinging.  I don't count any reps in which I swing.

It is Friday and my quads are still sore from Monday's squat session.  Simply, stunning!

Saturday, September 19, 2009

Sometimes you need to switch it up

After countless prowler sessions, sled dragging sessions, and hill sprint workouts, my training partner and I have switched it up to adding in a football session.  We run routes and sprint toward the ball.  If you miss the catch, you have to do 10 to 30 pushups depending on the degree of difficulty.  It ends being an awesome workout and making some great catches really feels incredible.  It's ends up being a ton of sprinting and pushups which is just what my body craves.

Sunday, September 13, 2009

It's been awhile....

Well, I am back posting.  I took a leave of absence to study for my Registered Dietitian Exam which I passed.  While studying I still trained very hard and hit some serious PRs in the weight room.  

To get the blog back in motion here are some very random training and nutrition thoughts:

1.  I can't wait to train in the winter.   I crave the cold barbell and being able to put the barbell on your back without it moving cause your sweating so much.  Chalk can only do so much.

2.  I just moved to NYC.  How are there no gyms with a good power rack.  Where are all the EFS power racks in NYC?

3.  I trained at the NYU gym yesterday.  How is it that they have only hexagon plates?  What a pain.  No Glute Ham Raise and no deadlift area.  

4.  Everyone needs to eat protein at breakfast.  A bowl of cereal is not enough if you want to get yacked.  Add eggs - whole eggs (the yolk has an insane nutrient profile) or cottage cheese.  Those 2 choices are convenient and an easy way to get protein in your breakfast.  All cereal eaters - are you ever hungry an hour later from your breakfast? - try adding protein to it and you may feel full longer.

5.  You know how I know you don't train?  If your wide awake at 2am partying and slamming beers on a regular occasion.  When you hit the sled, the prowler, squat weekly, deadlift, run hill sprints, military press, and chin and dip your face off - there is no way your up partying at 2am.