Stern Virtue

[gothrik]

So I haven't posted a training log in a really long time... So I am going to start doing so again so I have an online record of my training, so others can see what I'm up too, and comment or make suggestions as they like.

Just some background info:

In the past I have done:

The old bodybuilding split styles

Super Squats (20 rep squat program)

Stone and Log lifting (almost exclusively for a while)

PTTP (Power to the People, Pavel)

HIT (High Intensity Training)

Oxford Method

De'Lorme Method

Crossfit

P90X (Tried it on a "dare")

I have done some unsanctioned competition in powerlifting in high school, and in olympic lifting.

Also I am in school right now to be an athletic trainer with the goal of getting my doctorate in PT, and I'm a certified personal trainer.

Anyways, I combine some aspects of the beneficial parts of each style I found useful along the way, my training is always evolving and probably will always change slightly over time as I'm always looking for "new tools" and new tricks to spring out some new gains and fitness levels...

So some workouts from a few days back to start out with

Also to clarify my universities freeweight gym is closed on weekends so I go to the machine room to just do something (it has a dip rack at least) The machines are also cybex machines (I hate cybex machines, so many better ones out there if you have to use a machine... and most don't list the actual weight you are lifting.)

Oct. 17, 2010

Dips- 26

Pulldowns- Cybex-150#-15

Overhead-cybex-"11"-3, "8"-10 (done in a Super Set)

Curls- cybex- "6"-12

Triceps-cybex-"6"-20

Leg Press- Cybex- "18"-6, "10"-10 (done in a super set)

Calves-cybex machine- 290#-15, 150-15 (SS)

Floor abs for a burn, not strength today.

And internal and external shoulder rotation with bands.

Oct 19, 2010

Bench - dumbbell- 45#- 12 (warmup), 75#-12

Rows - dumbbell- 75#-12, 45#-fast-20, 45#-slow-5 (super set)

Dumbell MP-seated 50#-8

Curls-Seated-45#-6 + 5 "1/2" reps

Tricep press down- 60#-15

Walking Lunges-dumbells-45#x2-down the gym and back

Abs and back-bodyweight on HGD (hamstring and glut developer) 30 reps

Grip- IM-parallel closes- 1- 20 easy

Ivanko gripper 6.6/3.4 (first spring / second spring) -20 Both grip a super set

External and internal rotator work.

October 20, 2010

Climbing wall- 1 Hour Roughly every other climb with 20# in ankle weights added. Try to make it hard on grip by doing difficult holds and routs for the hands.

I will continue this later.

[gothrik]

October 21, 2010

Grip sore and tired

Warmup- Bench-DB- 45#-12

Workset-80#-9 little rough form

DB Rows-80#-12

DB MP-seated- 50#-9

Seated 45° Curls-DB-35#-8, 25#-6 (SS)

Triceps Press Downs- 70#-15

Squats-

Warmup- bodyweight-10

Warmup- 135#-5

Warmup- 185#-5

Work sets- 225#-5 Rock Bottom (thighs to calves shoulder width feet)

185#-5 RB again (each set of squats done as fast as the weight can be changed)

Abs- HGD/Roman chair- 20# ball- 20/5 (20 reps then 5 twists each side)

Bulgarian Split Squats- DB- 45#x2-8

October 24, 2010

Dips- 28

Pulldowns-cybex-175.5-10

Overhead-cybex-"9"-7

Curl-cybex-"8"-8

Triceps-cybex-"10"-8

Leg Press-Cybex- "10"-8, "16"-10

Oct 26, 2010

Warmup -Bench- 135#-10

Workout- Bench 205#-6

DB Bench- 70#-6 (SS with the previous bench set)

DB Rows-85#-10

DB mp- seated- 40#-16

Curls-seated-cable-50#-12 (low pulley)

Triceps press down-80#-12

Squats- 135#-5

225#-5 RB

Lunges 50# DB- 2 lengths (24 total steps)

Snatches- 95#-3

105#-1

Deadlift-315#-4

Calf Machine-cybex-290#-10, 190#-20 (SS)

Weighed myself- 195#

Oct 28, 2010

DB Bench- 45#-12, 85#-6, 50#-8 (SS)

Pulldowns-180#-10

DB MP- 45#-12

Curls-loose-seated-40#-10

Curls-super strict-seated- 25#-6 (super set with other curls)

Triceps Press Down- 80#-14

Squats-bar-5

135#-5, 235#-5 (ss)

brief rest then

3 breath squats- 135#-20 (3 deep breaths at top between reps)

Power work:

Snatch- 95#-3, 115#-1, 135#-1

Barbell MP-95#-10

Core work:

Roman Chair twists- 25# ball- 10,5m,5,5m (10 each side, 5 full crunches to middle, 5 each side, 5 middle)

Stretching

Grip:

IM-1-parallel- 25

Ivanko-6.6/4.4 (each spring height)-20

Extensors-green-30, white-slow-30

Shoulders- internal rotations- 2 bands-10, 3 bands-10, 4 bands-11

External rotations- 1 band- 25

[gothrik]

November 1, 2010

Bench-DB- 45#-10, 75#-10

Rows-DB- 85#-15

MP-DB-Seated-45#-14

Curls-decline 45°- 40#-10, 30#-5 (SS)

Legs- Bulgarian Split Squats- DB-50s-10

Deadlift- 135#-8, 225#-4 (DO grip), 335#-2 (Switch grip no chalk no straps [i never use straps])

Full Hanging leg raises- 5 (power movement, slight kip, little rusty on these)

Cable Crunches-rope- 110#-10

Wrist curls- 45#-15, 35#-15, 25#-10 (SS)

Reverse Wrist Curls- 35#-20, 25#-15, 20#-15

Calf Raises- Seated- 90#-20 (warmup) then 180#-15, 90#-35 (SS)

Shoulders- INT Rot- 4b-10, 3b-12, 2b-20

EXT-Rot- 2b-5, 1b-30

[gothrik]

November 2, 2010

Morning- Cardio- 6 minutes on stair stepper- 65-90 Steps per minute

Then 4 minutes moderately hard on exercise bike.

Evening- Strength

Bench-DB-45#-12 (Warmup) 85#-6, 50#-8 (SS)

Pulldowns-180#-8, 160#-4, 140#-4, 120#-4 (SS and really hard)

Seated MP-50#-10 (tenth rep sloppy)

Curls- 1 1/2 reps- seated- 30#-10 + 5 more 1/2s

Triceps Press downs- 1 1/2 reps- 60#-10

Legs- Goblet Squats- 45#-20 to ball

Short rest then

Ladder- Lunges and Goblet Squat- bodyweight for lunges and 45# for GS- 5 up and down (1 lung each leg, 1 GS, 2 lunges, 2GS, etcetera up to 5 and back down)

Floor ABS

Shoulders- INT Rot- 4b-15, 3b-15, 2b-12

EXT Rot- 1b-30

Grip-

Ivanko-7.7/4.4-20

IM-1-Overcrush hold- 1 second-NS-6 (completely relax and open hand on each rep, then no set full close and a hold for a count {outloud} of one)

[gothrik]

Nov 3, 2010

Just some playing around with grippers (ah the familiar addiction is setting back in...)

Warm up with S, and 1 (IM)

Then some NS left and right with 1.5... then tried a NS with the 2 and was a bit short. Then decided to try filming the 1.5 NS both hands. Just posted the video up on youtube, the left hand was short, and I'm pretty sure the right was there.

http://www.youtube.com/watch?v=2BU10Kq6SNY

Just ignore the high-pitch noise... I have no idea what the microphone is picking up, but its annoying.

Going to do some negatives and stuff now Should be fun. I haven't trained my hands heavy in a long time (unless my 195# +20# while on a climbing wall counts lol)

[gothrik]

Nov 4, 2010

Been sick all week (first time in around a year) and feel real lousy today, so backing down a little...

Warmup DB Bench-45#

DB Bench- 80#-9

Rows-80#-20

Seated MP-DB-50#-11

Curls-Seated-Super Strict-30#-12

Squats- 135#-5, 245#-5 (Both Rock Bottom)

Lunges-Barbell-135#-10

Breathing Pull Overs- 30#-20

Shoulder- EXT Rot- 4b-10, 3b-10, 2b-15

INT Rot- 1b-30

Grip- warm up then IM 1-NS over crush- 2 second hold and squeeze- 5 reps.

Edited November 5, 2010 by The Steve Train

[gothrik]

Nov 5, 2010

Grip

warmup

Negative IM 2.5

Alternated with

Overcrush IM 1

6 reps total (3 each)

Thumb work on Ivanko 3.3/1.1

3 negatives 3 crushes

[gothrik]

Nov 7, 2010

Negative work on lots of things today.

Dips- 27

Pullups -5 to warm up, 1 arm negatives 4 each side

Cybex Military Press- 2 arm positive reps, 1 arm negatives- "6"-5 each side, then 5 normal reps (super set)

Cybex Curl- "5" - same style as MP- 5 reps each side + 5 both arms (super set)

Tricep press down- 2 arm pos 1 arm neg- 37.5#-10 (Strict)

Cybex Leg press- warmup "10"-10, then 1 leg negatives 2 leg pos- "10"-8 each side + 4 normal reps

GRIP:

Warmup (5 singles on "S", 5 singles on "1")

Negatives on IM 2.5 alternated with 5 second over crushes on IM 1

Total reps =6

# 2 attempt, r-almost, l-too fatigued a ways away.

#1.5 attempt r-no problem, l-tad off.

Few minutes rest and try the #2 again. -... not so good couldn't close it or the 1.5 now either hand. Too tired.

Need to "stick to the program" lol. There was a set number of reps for today and I did 4 more each hand than I should have.

Oh well.

Shoulders and abdominal later.

[gothrik]

Nov 8, 2010

Cardio

Jumprope- 150 jumps x 10 w/ ~1 minute rest in between.

and for first 4 sets 5 reps knees to bar (hanging leg raise except you make your knees touch the bar the arms are hanging from) - 4 sets x 5 reps each.

[gothrik]

Nov. 8, 2010

Grip-

Warmup and then

Alternate negatives with 2.5

with

Overcrush-5 seconds- 1

12 total reps each. Over two work periods (8 each, then dinner then 4 more each)

[gothrik]

Nov 9, 2010

Morning: Grip Training

Negatives 2.5 alternated with

Overcrush 1 held for 5 seconds- 13 reps each

Then

Dynamic thumb pinch on Ivanko gripper- 3.3/1.1-13 each thumb.

Extensors- green bands- 50 reps

Then some dexterity ball work with pool table balls.- 5 minutes each hand.

Edited November 9, 2010 by The Steve Train

[gothrik]

Nov 9, 2010

Evening-

Warmup-

Bench- BB- 135#- 8,

Deep breathing

Workout-

Bench- 185#-10 (Very strict), DB Bench- 70#-5 (super set the two exercises)

DB Row- 100#-6 (Little loose, but close to goal), 65#-6 (Again a super set)

Seated DB Military Press- 55#-6, 35#-6 (SS again)

Preacher Curl- Neg accentuated- (1 arm neg 2 arm pos) DB- 50#-5

Super set with regular preacher curls- DB- 25#-5

Triceps Press Down- 80#-10, loose form- tired.

LEGS

RB Squat- 135#-5, 225#-5, 255#-5 little rough, a bit hard, back down and work on reps maybe?

Pistols- 2 plates elevation on heal- 5 each leg (was rough after squats)

Snatches- 95#-3, 115#-2, 135#-x (failure 2x, second one went into a clean and then into a jerk but not a snatch.)

Abdominal- HGD- 25#ball- 10m 10R/L

Floor abdominal w/ 25#ball- 20 crunches

Shoulders- INT Rot- 4b-20 fast , 3b- 15

EXT Rot 2b- 5 loose form, 1b- 30

Unfortunately the girls B-ball team came in in the middle of my workout (just started legs) so it was loud, and most of the equipment started to be used, so I had to wait for things... turned a 25-35 minute workout into a 45+ minute one.

[gothrik]

Nov 10, 2010

Grip

2.5 Neg alternated with 1 overcrush (5 second hold)

14 reps each

Dynamic thumb/ thumb negatives on Ivanko SG 3.3/1.1 14 reps each thumb.

No cardio today, calves and feet crazy sore from jump rope last time.

[gothrik]

Nov. 11, 2010

DB bench warmup- 45#-10

DB Bench- heavy day- 90#-4, 75#-4, 60#-5 (all super set)

Dumbbell Rows- 100#-10 loose (Super set'd with)

Explosive pullups (hands come all the way off the bar and switch from narrow to wide)- 6

Seated MP- Dumbbell- 55#-8 (guy said a joke and made me laugh ), 45#-8 (super set to make up for loosing the set)

Deadlift- 135#-5, 225#-4, 315#-2, 365#-1 poor form

Lunges- In the rack- 185#-5, 205#-5

High Rep Breathing Squats- 155#-20

Cable Crunches- 110#-20 (add)

Shoulders- INT Rot- 5b-10, 4b- 15, 3b- 20

EXT- Rot- 1b- Super Slow- 25, 15 fast (super set)

No grip today, day off.

[gothrik]

Nov 12, 2010

Cardio

Jump rope 165 jumps Super set'd with

Full hanging leg raises (rough form) Super set'd with

Snatch 95#-3

7 sets of all 3 then 2 more sets of jumps

First 3 rounds no rest, then 1 minute between each round afterwards.

Grip-

Negatives 2.5

Alternated with

Overcrush 1

Total 15 each

[gothrik]

Nov. 13, 2010

Grip

Warmpups then-

Negatives with 2.5 combined with

Overcrush 1 (10 seconds)

Overcrush Ivanko 7.7/4.4 (10 seconds)

15 reps each or 15/15/15 (do a negative, then an overcrush, then an Ivanko OC then rest a minute x 15)

Dynamic thumb- Ivanko SG- 3.3/1.1- 15 reps of 2 thumb pos. 1 thumb neg -15 (each thumb.)

Extensors- green bands- 60 reps, 20 second hold, 20 reps (super set_

[gothrik]

Nov. 14, 2010

Grip

Broke my grip training into two sessions today.

The two sessions totaled in:

Negatives 2.5 combined with

Overcrush on 1 and

Overcrush on Ivanko 7.7/5.5

16 reps each or 16/16/16 (each of the two sessions was 8 of each.)

Gym training

Negative accentuated day (eccentric accentuated day)

Dips- 30 (woot!)

Pulldowns-

1 arm negative- 137.5#- 4

2 arms- 137.5#- 4 (super set of the two)

Cybex MP-

1 arm negatives- "7"-4

2 arm- "7"-4 (super set of the two)

Cybex Curl-

1 arm negatives- "6"-4

2 arm- "6"-4 (super set of the two)

Cybex press down-

1 arm negatives- 50#-5

2 arm- 50#-8 (super set of the two)

Cybex leg press- warmup"10"- 10

1 leg negatives- "11"-8

[Forever]

Read your log, nice overall strength and grip program. Keep it up

[gothrik]

Nov. 14, 2010

Grip

Broke my grip training into two sessions today.

The two sessions totaled in:

Negatives 2.5 combined with

Overcrush on 1 and

Overcrush on Ivanko 7.7/5.5

16 reps each or 16/16/16 (each of the two sessions was 8 of each.)

Gym training

Negative accentuated day (eccentric accentuated day)

Dips- 30 (woot!)

Pulldowns-

1 arm negative- 137.5#- 4

2 arms- 137.5#- 4 (super set of the two)

Cybex MP-

1 arm negatives- "7"-4

2 arm- "7"-4 (super set of the two)

Cybex Curl-

1 arm negatives- "6"-4

2 arm- "6"-4 (super set of the two)

Cybex press down-

1 arm negatives- 50#-5

2 arm- 50#-8 (super set of the two)

Cybex leg press- warmup"10"- 10

1 leg negatives- "11"-8

Did my rotators work in the evening

INT rot- 5bands- 10, 4bands- 15, 3bands- 15

EXT rot- 2bands- 8, 1band- 30

Read your log, nice overall strength and grip program. Keep it up

Thanks. I am trying to build it up.

[gothrik]

Nov. 15 2010

Morning:

Cardio:

Jump rope, 190 jumps a set

combined with

3 explosive pullups

and

3 snatches 95#

6 rounds

then 2 more rounds of jump rope alone.

1 minute rest between all rounds, and each round is to be done as fast as possible.

[gothrik]

Nov. 15 2010

Morning:

Cardio:

Jump rope, 190 jumps a set

combined with

3 explosive pullups

and

3 snatches 95#

6 rounds

then 2 more rounds of jump rope alone.

1 minute rest between all rounds, and each round is to be done as fast as possible.

Grip today:

Split into two sessions again

The total was

Negatives 2.5

w/

Overcrush 1 (10 seconds)

w/

Overcrush Ivanko SG 7.7/5.5 (10 seconds)

Total reps each 17

so 17/17/17

dynamic thumb-Ivanko 4.4/1.1- 15

Extensors- bands- yellow 40, green-30 (super set)

[gothrik]

Nov. 16, 2010

Bench- barbell- 135#-10, 175#-5, 185#-5, 205#-5, 195#-6, 225#-1 +1 with help

(I don't normally do that many sets for bench, but was lifting with someone else for bench and just did what he was doing)

DB Rows- 100#-12, 60#-slow-10 (super set)

Seated DB Military Press- 60#-3 (tired from the bench) super set w/ 35#-7

Seated DB Curls- 35#- strict- 12

Bulgarian split squats- dumbbells- 65#x2- 6, 6

Jump Squats dumbbells- 65#x2-6

Lunges-barbell-185#-5

Grip:

Super set of

Neg 2.5

Overcrush 1 (10 seconds)

Overcrush Ivanko 7.7/5.5 (10 seconds)

all three in a row then rest, total reps each 18/18/18

Split the grip up over two workout periods

Did Extensors too

Yellow-40, green-40 (bands)

Shoulders-

INT Rot- 5b-15 4b-12 3b-12

EXT Rot- 2b-10 1b- 30

[gothrik]

Nov 17, 2010

Cardio circuit

Jump rope 210 jumps

pullups x 3 explosive

Snatch 95# x3

In a super set 4x all three 1 minute rest between

then 2x more rounds just jump rope.

[gothrik]

Nov 18, 2010

DB Bench- 45#-10

85#-6, 55#-6 (ss)

Still sore from the multiple set day

Weighted pullups 20#- 10 (super set with)

DB Rows- 90#- 6 slow, 4 fast

Seated DB Press- 55#-6, 30#-6 (super set)

Dumbell Rack Run- curls- standing- 40#-8, 35#-6, 30#-6, 25#-6 (super set)

Lunges- barbell- 135#-5, 185#-5

Barbell RB squats- 265#-3

Pistol 25#-1,1

Low back machine- full stack- 25, half stack- 5 super slow, 5 fast

Leg press- "12"-20 + manuals

Calves- cybex- 190#-slow/fast- 10/15 (25 total), 110#- 5/5

[gothrik]

Nov 21, 2010

Dips- 23

Cybex pulldowns- neg accentuated- 137.5#-5 each, 2 arm- 8

Cybex MP- neg accentuated- "7"-4, 2 arm- 4

Cybex curls- neg accentuated- "6"-4, 2 arm- 4

Cybex press down- neg accentuated- "6"-4, 2 arm- 4

Leg press- "14"-20 + manuals

Cybex calves- 190#- slow and deep- 10, fast 20

grip- 2.5 negs + 1 overcrush (10 seconds)

15/15

Shoulders: INT- 5b-20, 4b- 15, 3b-15, 2b-12

EXT- 2b-15, 1b-20 slow

Thumb- Ivanko- 4.4/1.1-16 each

Extensors- blue-20, yellow-50, green- [20 reps w/ 20 second hold at end ]x3 (super set all of these for real burn.)