Zebano's Training Journal

[zebano]

Thanks for the tip on deadlifts, I checked out the videos on stronglifts, I had been doing straight legged deadlifts. Now my only problem are shin splints. I have new shoes which seemed to help for awhile but they finally hit yesterday and I pretty much stopped my run and walked home :frown:


Oh yeah, one other thing, my YMCA said they could measure my body fat % so I had it done and I was at 14.1%, much better than I anticipated, but it was one where you just hold onto the handles, not calipers... how accurate are these?

 

[gramboh]

No idea on the BF measurement, I've never had that done but am contemplating it soon.

I used to get awful shin splints and have to walk home the last half of my run, it's super frustrating I know, but if you keep at it (and most importantly, do lots of active warmup and dynamic stretching of your entire leg including hams, adductors and calves, you will get better. I ran 14km on Sunday (longest I've done) and no shin pain whatsoever (just a bit of knee pain since I haven't ran much this year). I actually had to stop and walk not because of body pain but because I was an absolute moron and drank maybe 6oz of water before running total that day and got super dehydrated.

 

[zebano]

4/16
5 minute warmup jog
Squats
1 x 5 bar warmup
2x5 195 lbs
3x5 205 lbs

Overhead press
5x5 2 35 lb dumbells

Deadlifts
1x5 95 lbs
1x5 105 lbs (these feel great)

Pullups
2, 1, 1

Trap pulldowns (because the pullups suck)
2x10x50lbs

Lunges 2x5 (both sides) 2 35 lb dumbells


Swimming
250 free
200 breast
350 kick

I would have swam more but I was out of time. Thankfully I've got a tennis match lined up tonight at 8!

 

[gramboh]

If you are squatting 205 I'd up your deadlift a lot, as long as you are comfortable with form (I know you changed from SL to normal DL's). For most people they can DL more than they can squat. But then again there is no rush since you are adding weight every workout! Good job.

 

[zebano]

Originally posted by: gramboh
If you are squatting 205 I'd up your deadlift a lot, as long as you are comfortable with form (I know you changed from SL to normal DL's). For most people they can DL more than they can squat. But then again there is no rush since you are adding weight every workout! Good job.

Yeah, I started with lots of weight on my squat because that is one lift I've always been good at.

I won my tennis match 6-4 afte ran hour of practice yesterday!

Off to play bball. I played some shut down defense but shot horribly even though they felt good.

 

[zebano]

Question, does anyone know of a watch that has more than just a basic stopwatch. Specifically I would like something that when running or biking can be set to beep every 30 seconds, or better yet at 30 seconds, then a minute, then 30 seconds etc. as this would help when doing intervals.


4/18 - racquetball was so horrid that I skipped lifting in favor of resting my legs. I think I'm getting worse at hitting specific shots. It doesn't help that the swing form is distinctly different from tennis, but I simply wasn't moving my feet.

4/19 - Helped some friends move to a new house. I swear they put lead in a few of those cabinets. Actually nothing was to heavy to lift, but in order to get a decent grip, we used a rope wrapped around the dresser and I didn't have gloves, ouch.

4/20 - day of rest

4/21 - Planning to do this at lunch
Lift
Squats 5x5
Bench 5x5
Row 5x5
Dips 3xF
Leg Lifts 1xF
Lunges 2x5

Swimming 12 x 25m sprints with 25m recoveries. Should be fast and be difficult after lifting.

Got a call to set up a tennis match just before going, so everything got modified easier.

Squats -
5x145
5x185
5x185
5x195
5x205

Bench
5x 95
5x115
5x115
5x95

Row
5x95
5x95
5x115
5x115
5x115

Dips
5, 4, 4

Swimming
200 free
100 breast
100 back
300 kick

 

[zebano]

4/22 an hour of basketball and I was just wiped.

4/23 I think I've been over-training and not sleeping enough. I felt terrible. I just read stronglifts latest blog entry....

"The biggest mistake you can do on Squats is not going below parallel. Half or Quarter Squats increase risks of knee injuries by creating muscle imbalances. Check this thread in StrongLifts.com Forum for more info."

I've been squatting to parralel so since I didn't feel up to lifting heavy, I went with light weight and made sure my form was perfect.

Squats
5xbar
5x5x155

Overhead press
I finally started using a barbell instead of dumbells here and it was n't too bad. I think I got the weight just right because I couldn't do a single extra lift (yes my upper body is very weak).
2x5x65
3x5x70

Deadlifts
This things feel so good I did extras.
5x145
5x165

Pull ups
2,2,1 I'm slowly getting better

Pull downs 15x50 lbs.


Edit: I gotta get back on the horse. My diet is shot. I've been drinking pop, eating pizza and snacking at all hours this week. I'm sure I've gained back 2-3 pounds, but it stops today. 2200 cals max.

 

[zebano]

4/24 was an off day due to having a meeting during the b-ball game.

4/25 Played Racquetball for an hour. Man my legs haven't felt that good in a long time. Everyone else is still better than me, but it was an intense workout.

4/26 1 set of tennis. Lost to my practice partner for the first time this spring 4-6. It was really windy but I was consistent and took an early lead but he really came back well. I felt good after word so I raked the garden and did some dumbbell complexes w/ jump rope interludes

30 lb dumbbells
100 skips
(non stop lifts)
1x7 - Deadlifts
1x7 - Rows
1x7 Squats
1x7 Overhead press
1x7 Squats
1x7 lunges
100 skips

20 second break and a switch to 20 lb dumbells.

2xComplex w/o lunges
1xComplex w lunges.

500 skips really hits the calves hard =)

 

[zebano]

4/27 Sunday = rest

4/28 Light lifting. I really had trouble keeping my squats on my heels. I think it's because I wore well cushioned running shoes instead of my flat soled tennis shoes. Weight is going backward. I need to get back in a routine and I also need someone to check my form.

Squats -
1x5x135
4x5x155

Rows
5x5x115

Bench
1x5x95
4x5x105

Dips 4,3,3 - I need to start using chairs again. The gym bars are too wide and aren't even bars, just the handles on another machine.

I tried rowing but the machine was broken so I called it a day.

 

[spamsk8r]

Yeah, running shoes definitely aren't optimal for squatting. I prefer barefoot, but in most commercial gyms they frown upon that, but you can get a cheap pair of Chuck Taylors (or a knock-off) for weight-lifting, they work pretty well.

 

[zebano]

I've got a pair of Chuck Taylors that I will dig out. I lifted in old tennis shoes w/o the insoles today which was a slight improvement. Getting a full 8 hours of sleep really helped though. The annoying part is that I like to jog 5-10 minutes to warm up, but I get shin splints if I don't do that with running shoes.

4/30/08
Squats
1x5x135 warmup
5x5x185 - both the fourth and fifth set were really hard as I made sure to go below parallel. It wasn't ATG, but it was low.

Press
5x5x75 - once again I was near exhastion by the end of the fourth set and the fifth set was an act of will. The sad part is the weight is still rather light.

Deadlift
1x5x185 - This is now difficult.

Chinups - these still suck.
2,1,1 If you count my cheating I got 3,2,1 but those are seriously difficult for some unknown reason.

 

[zebano]

I joined my companies 8 week weight loss program. the person who loses the largest percentage of their initial bodyweight wins a year long YMCA membership (~$500 value). Unfortunately there are some huge people here who have a lot more to lose than I do (I suppose I could stop lifting and burn the muscle but that rather defeats the purpose). After my 1st weigh in I'm rather suspicious of their scale...

Initial Weight in 4/25: 188.8
Week 1 weigh in 5/1: 183.8

Thats 5 pounds and I know I ate poorly this past week. I did have some good HIITish workouts (basket & racquetball) but I think the main difference is that I was wearing shorts instead of pants this time... I'll be sure to wear sandals & leave my wallet & cell phone behin the final week.

 

[MegaVovaN]

I hear ya on OH press, same thing here.

About the big people at work, they need the YMCA membership more than you

The chin ups/pullups, keep working on them. If you didn't do them before, the chin strength isn't gonna come out of nowhere by itself. About 6-8 months ago I couldn't do 2 pullups.... now I can do 10-12 with strict form, even after a workout. (Got stuck on 10 long time ago)
Butterfly swimming is kickass. I can swim it and love it. But it IS difficult. You need good shoulder mobility for it. And when you sprint with the fly, your energy is used up quickly (feels like if you floor a 7 liter truck, see how gas gauge moves? lol).

 

[zebano]

I unfortunately haven't swam this week, so there has been no progress on learning to fly, that will have to weight for next week.

I got to the gym early today.
10 minute jog

Squats
1x5x135 warmup
5x5x195 dear gods these last two sets make me want to switch to 3x5, but I'm sure I'd just move to a heavier weight then have the same problem.

Bench Press
5x5x105 - I thought I only did 95 last time, so unfortunately no progress.

Rows
5x5x105 - I wasn't sure where I was weight wise here, looks like I went backwards. =( Time to carry a notebook to the gym.

Dips
5,3,3 - bars still to wide but I got one more in than last time.

Racquetball at lunch today I'm hoping it goes well. Two weeks ago, I lifted then played r-ball and it was a disaster. Last Friday, no lifting, r-ball was awesome. hmmm


Thanks for the advice MegaVovaN. I'll be trying to swim more next week and I'll keep working on the pull ups (I'm not sure how I've been refering to them but it's always hands away from me).

 

[zebano]

Hmm lots of updates to make

5/4 - Played tennis for 1.5 hours with a 4.0 level player (I'm 3.5) and after hitting for 30 minutes we played a set which I unfortunately lost 5-7 after being broken at 5-5. I was very happy with my backhand until the 9th game at which point I started getting careless and it broke down.

5/5 - 2.5 hours of tennis but only 2 sets. 6-7 (8) against a guy I usually beat (he did an excellent job keeping the ball deep and running me). I followed that up by playing good doubles and winning 6-2.

5/6 - Lifted this morning even though I had little energy.
5 min jog to warmup.
Squats
5x135
5x185
3x5x205
I quit because I lacked the energy and want to play bball over lunch.

Bench Press
3x115 - I wasn't ready for this, the bar was not balanced
5x115 - Got all reps in but it was too much weight today.
5x95 - too easy
2x5x105 - still easy.

Deadlift
5x205

Pull ups
1.

Assisted pull up machine
55lb weight
10 "pull ups". This is shamefully easy.

15 minute "hill course" on exercise bike at 95 rpm which had me sweating like crazy.

 

[zebano]

5/7

Ran hills
5 minute jog
5x ~150m uphill sprint, jog down
5 minute cooldown

It was nice to have a easy day =)

5/8
I tried the BF measurement again... I doubt that thing is accurate but it gave me 14.6%, 13.7%, 13.9% on 3 consecutive attempts... wierd

I realized I had been mixing up my workouts (2 benches in a row) so I just went with Stronglifts workout B
5 min warmup jog
Squats
5x135 warmup
5x185
5x195
5x205
2x5x215 - gains are getting harder but I bet I could have done another set at the end (aka I didn't work hard enough and should have gone straight to my target weight)

OH Press
5x5x80 still gaining, I just barely got the last rep up.

Deadlift
1x5x225 - I had to abandon the overhand grip and move to 1 over/1 under due to the weight.

Pullups
3, 3 ,1 - I also did 4 sets of 2 on rings at my daughters gymnastics class yesterday. The wide grip variety are much harder than a narrow grip, what's the difference in muscles used?

1.5 hours of BBall

5/9
1 hours of the worst racquetball I've ever played....

5/10
Lost a set 5-7 to a better player and drilled for another hour. Worked serves, return of serve and backhands. I like how my backhand is working right now.

 

[zebano]

5/12
light day since I have tennis to play after work.

jog 5 min

Squats
5x135
5x185
5x205
2x5x225

Bench
4x5x115 - I need a to find a spotter, Ididn't want to do a fifth set after how hard the fourth was

Rows
2x5x135 - I added too much. I couldn't do these well.

Dips
5, 4

Finished with 3 hours of hard tennis. I've now got a mantra I repeat between games that keeps me from overthinking.

Watch the ball, hit it hard, don't think.


Just to make things simple in the future I play tennis w/ 3 people
A - average 3.5 baseliner
B =- strong 3.5 excellent net game but doesn't approach much(awesome doubles partner)
C - Weak 4.0

My YTD
6-2; 6-3; 4-6;6-4 vrs A
6-7 (8); 7-6 (9) vrs B
5-7; 5-7 vrs C

Played a set vrs B 7-6(9) then two excellent sets of doubles even though I lost them both
6-7(3); 2-6. A few unforced errors were the difference in every game.

 

[zebano]

5/13
Rode bike to work 25 minutes at moderate intensity. Due to a storm coming I'll likely have to bus it home.
1.5 hours of basketball today. My legs have little left, I'm contemplating an off day tomorrow.

I've decided that since tennis season is here and my first tournament is under a month away, it's time to go into full bore cutting mode as less weight should be more beneficial than some additional lifting strength. A question for those of you as have done this before: Should I try and increase my lifts hoping for strength/adaption gains anyway? or should I just hold where I am?

 

[MegaVovaN]

Increase, imo. Lifting gains come from more factors than just muscle mass.

 

[paulxcook]

Nice progress. 3 hours of tennis sounds like torture. Where do you work out? I dont' have a spotter for bench either and it was a real problem til I started pressing in the power rack and using the pins as my spotter. If your gym has one, use that, it's great. I've already "tested it out" and while it's still a blow to the ego to miss a rep, you at least won't kill yourself.

 

[zebano]

I work out at the local YMCA which is conveniently located 1 block from work. I actually do have a spotter most days as there is another guy from my team who also works out in the morning. The power rack is almost always taken.

3 hours of tennis is freaking awesome!

How do you calculate maintenance calories?

Nevermind
http://www.freedomfly.net/Arti...rition/nutrition14.htm

Based on generic BMR that just use height/weight/age, my BMR is ~ 1830.
My activity multiplier is Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)

so Maintenance Calories ~ 2836
I'll just round that down to 2800 and subtract 500 to attempt to lose a safe 1 pound per week eating 2300 calories a day.


Once I get body fat measured reliably I'll update BMR by calculating based on lean body mass.

FYI Steel cut oats taste better than "normal" oatmeal.

 

[zebano]

5/14
Fastest "workout" ever. My Dad is in town so I'm doing lunch with him but still wanted to lift today (have to bike home and playing tennis at 8:30PM so no other times are available)

max 30 seconds between sets
5 minute jog

Squat
5x135
5x185
2x5x205

Press
3x5x85

Deadlifts
1x5x135
1x5x185

Pull ups
3, 2

Jog to shower and out of the gym. Back at work 33 minutes after I left.

 

[gramboh]

Haha impressive time, how did you feel with such short breaks on the squats? I think if I did that, I'd still be drenched in sweat by the time I got back to work. Although my heartrate returns to resting relatively fast, my body takes forever to 'cool down' even with a cool shower.

 

[zebano]

The squats weren't the worst part (only the last set really hurt), the press was. I have never pressed more than 80lbs, so doing a new pr for 3 sets w/ minimal break was tough, I would have needed a serious break in order to get another full set up.

Ugg I ate about 3100 calories today including a bag of chips with lunch and a handful of skittles in the afternoon. Absolutely terrible.

 

[gramboh]

Originally posted by: zebano
The squats weren't the worst part (only the last set really hurt), the press was. I have never pressed more than 80lbs, so doing a new pr for 3 sets w/ minimal break was tough, I would have needed a serious break in order to get another full set up.

Ugg I ate about 3100 calories today including a bag of chips with lunch and a handful of skittles in the afternoon. Absolutely terrible.

I just got out of a lunch meeting which was catered with delicious fatty greasy pizza. I had two slices and brought two more back to my desk, what is wrong with me, I think I'll throw the last piece out. I am SO weak with food.