Mattonaise's Training Log

Discussion in 'Training Logs' started by Mattonaise, Dec 21, 2014.

  1. Mattonaise

    Mattonaise Member

    Starting my first run of HST tomorrow, looking forward to see how it goes. I'm using the exercise selections suggested to me by Totentanz.

    My current exercise selection:

    15s and 10s:
    Squat x 2
    SLDL x 2
    BB Flat bench x 2
    Weighted/Assisted Dips x 1
    Pulldown x 2
    Row x 2
    Military Press x 2
    BB Shrug x 1
    Something for curls x 1
    Close Grip Bench x 1​

    During 5s:
    Squat x 2
    *Leg Ext using 15 RM load for one set of 12-15 reps
    SLDL x 2
    Bench x 2
    *Seated Dips or Assisted Dips using 15 RM load for one set of 12-15 reps
    Row x 2
    Pulldown x 2
    *Pulldowns using 15 RM load for one set of 12-15 reps
    Military Press x 2
    *Lateral Raises using 15 RM load for one set of 12-15 reps
    BB Shrug x 1
    Not sure on a curl variation given the 5 reps, perhaps heavy chin-ups, or doing curls for 8 reps
    CGBP x 1
    *sets for some metabolic training

    If anyone has suggestions for the exercise selections feel free to let me know.

    Current estimated 1rms in pounds: squat 195, bench 135, deadlift 275
    I don't have maxes for all exercises, and I'd rather not use another week to test them and then have to wait another weak for the SD, so I'll just pick an appropriate weight and work upwards from there.

    I'm terms of diet, I'll be aiming for 2500-3000 calories a day with 150 grams of protein to start. I don't have the best relationship with food due to anxiety problems which I have suffered from for over two years, but I'll try my best to stay on schedule.

    Will post starting pics and weigh myself tomorrow morning before my first meal.
     
  2. Mattonaise

    Mattonaise Member

    Starting weight today morning after using the bathroom and before my first meal is 138.4 pounds.

    Current pictures: http://imgur.com/a/I2XY9

    Will post first workout log today.
     
  3. Mattonaise

    Mattonaise Member

    Monday's workout (12/22/2014):

    Weight: 140.0 pounds
    I will be weighing myself every workout day with the balance scale at the gym, I feel as if it's more reliable then the electronic one at home.

    (All weights in pounds)
    Squats (2 sets): 15 x 100
    SLDL (2 sets): 15 x 110
    Flat Bench (2 sets): 15 x 75
    Assisted Dips (1 set): 15 x 90
    Seated Row (2 sets): 15 x 50,55
    Lat Pulldown (2 sets): 15 x 75
    Military Press (2 sets): 15 x 40
    DB Shrug (1 set): 15 x 100 (total weight)
    Cable Curl (1 set): 15 x 30
    CGBP (1 set): 15 x 25 (ez curl bar)

    Definetly underestimated the ability of submaximal loads to make you burn. Haven't gone up to 15 reps before on the compounds so definetly new for me. Pecs started to burn during flat bench, and that one set of chest dips got brutal towards the end, my chest was on fire. Don't know any maxes for seated row, so I picked a relatively light weight and will work up from there, same with DB shrugs, cable curls, and CGBP. Still got a good burn from the rows though. Lat Pulldowns made my rotator cuffs scream, in a good way. Military press was relatively easy. Cable curls and CGBP felt pretty easy, will up the weight bit by bit.

    Overall I enjoyed the workout a lot, definetly underestimated its appearance. I have noticed with the lighter loads I can focus much more on getting a quality contraction, and focus on using the muscles I'm trying to target, rather than simply moving the weight. Not sure if it's rooted in any real science, but many seem to preach stretching and squeezing the muscle during each repition. Not sure if it does anything special except fatigue the muscle more, but I do feel as if it can help ensure a quality rep in each and every repition. Looking forward to the next workout, in the meantime I need to get my diet together, don't want all this effot to go to waste.
     
  4. Mattonaise

    Mattonaise Member

    Wednesday Workout (12/24/2014):

    Weight: 141.0

    Squat: 2 x 15 x 105
    SLDL: 2 x 15 x 115
    Bench: 2 x 15 x 75, 80
    Dips : 1 x 15 x 95
    Seated Row: 2 x 15 x 55
    Lat Pulldown: 2 x 15 x 80
    Military Press: 2 x 15 x 45
    Db Shrug: 1 x 15 x 110
    Cable Curl: 1 x 15 x 35
    CGBP: 1 x 15 x 30

    Still not used to 15 rep sets, similar notes as monday. A little pain in my right knee, will see how that progresses in the next couple of days.
     
  5. Mattonaise

    Mattonaise Member

    I got a waffle maker and another blender bottle for Christmas. Merry Gainsmas everybody.
     
  6. Mattonaise

    Mattonaise Member

    Apologies for the late write-up, hadn't gotten around to it.

    Friday Workout (12/26/2014):

    Weight: 140.5

    Squat: 2 x 15 x 110
    SLDL: 2 x 15 x 120
    Bench: 2 x 15 x 80
    Dips : 1 x 15 x 100
    Seated Row: 2 x 15 x 60
    Lat Pulldown: 2 x 15 x 85
    Military Press: 2 x 15 x 50
    Db Shrug: 1 x 15 x 120
    Cable Curl: 1 x 15 x 40
    CGBP: 1 x 15 x 35
     
  7. Mattonaise

    Mattonaise Member

    Monday Workout (12/29/2014):

    Weight: 140.0

    Squat: 2 x 15 x 115
    SLDL: 2 x 15 x 125
    Bench: 2 x 15 x 80, 85
    Dips : 1 x 15 x 105
    Seated Row: 2 x 15 x 60, 65
    Lat Pulldown: 2 x 15 x 90
    Military Press: 2 x 15 x 55
    Db Shrug: 1 x 15 x 120
    Cable Curl: 1 x 15 x 45
    CGBP: 1 x 15 x 40

    Getting tough these 15 rep sets are brutal. Getting a little sick throughout the workouts, but I'm going to guess that's due to a lack of calories/hydration rather than the volume for now. After all, I haven't failed yet. Need to get my diet in check.
     
  8. Mattonaise

    Mattonaise Member

    Wednesday Workout (12/31/2014):

    Weight: 141.0

    Squat: 2 x 15 x 120
    SLDL: 2 x 15 x 130
    Seated Row: 2 x 15 x 65
    Lat Pulldown: 2 x 15 x 95
    Bench: 2 x 15 x 85
    Dips : 1 x 15 x 110
    Db Shrug: 1 x 16 x 120
    Military Press: 1 x 13 x 60 (Triceps were failing here, could be due to having to do bench and dips right before
    Cable Curl: 1 x 15 x 50
    CGBP: 1 x 15 x 45

    No weight gain due to lacking diet, been pretty busy with college apps lately so that's taken over my focus. The two sets I feel are draining me, I have felt sick during these workouts. Need to hydrate more and probably will get some Gatorade powder to have during the workout. If that doesn't help then maybe two sets are too much for me during the 15's.
     
  9. Old and Grey

    Old and Grey Super Moderator Staff Member

    Cutting back to one set would probably benefit you.
     
  10. Mattonaise

    Mattonaise Member

    Agreed, I'll do that on my next cycle through, thanks for the input. It wasn't as bad today but I could still feel it. Glad to be out of the 15's though, they were brutal.

    Friday Workout (1/2/2015):

    Weight: 141.0

    Squat: 2 x 15 x 125
    SLDL: 2 x 15 x 135
    Seated Row: 2 x 15 x 65, 70
    Lat Pulldown: 2 x 15 x 100
    Bench: 2 x 15 x 85
    Dips : 1 x 15 x 115
    Db Shrug: 1 x 17 x 120
    Military Press: 2 x 15 x 60
    Cable Curl: 1 x 15 x 55
    CGBP: 1 x 15 x 50
     
  11. Mattonaise

    Mattonaise Member

    Monday Workout (1/5/2015):

    Weight: 140.5

    Squat: 2 x 10 x 120
    SLDL: 2 x 10 x 135
    Bench: 2 x 10 x 85
    Seated Row: 2 x 10 x 70
    Dips : 1 x 10 x 115
    Lat Pulldown: 2 x 10 x 90
    Military Press: 2 x 10 x 65
    Db Shrug: 1 x 10 x 130
    Cable Curl: 1 x 10 x 60
    CGBP: 1 x 10 x 55

    Started the 10's, no sickness reported yet which is good. Some zig-zagging, so an easy workout. I'm having trouble getting the calories in unfortunately, anyone have any tips or tricks to help get in the needed calories? I did get an extra shaker bottle for Christmas, so an extra shake each day will help.
     
  12. TangoDown

    TangoDown Member

    Nuts, peanut butter, sunflower butter.

    Or if you have some money to burn, weight gainers have a significant amount of calories in them, but $ per serving isn't that great.
     
  13. mickc1965

    mickc1965 Well-Known Member

    Milk is relatively cheap (well in the UK it is) - GOMAD
     
  14. Mattonaise

    Mattonaise Member

    Milk has always helped, I've been in love with milk ever since I was a kid. Peanut butter and nuts are also good ideas. Gonna skip on the weight-gainer though, they'll be full of sugars and other shit.
     
  15. leonardopm

    leonardopm Member

    I also rely on milk as a good source of protein. If you have access to powder milk it may help you to pack on more calories without stuffing with all that liquid in your stomach, just mix it strong.

    I don't see any problem with weight gainers since you take it post training. In fact is even desirable to have fast absorption carbs right after WO. Some brands will also have protein what helps with the daily requirements.
     
  16. Mattonaise

    Mattonaise Member

    Haven't heard of taking weight gainers after training, that makes them okay for that purpose. Still spending money on whey though, taking two shakes a day now will help.
     
  17. Mattonaise

    Mattonaise Member

    Wednesday Workout (1/7/2015):

    Weight: 141.5

    Seated Row: 2 x 10 x 70, 75
    Lat Pulldown: 2 x 10 x 95
    Squat: 2 x 10 x 125
    SLDL: 2 x 10 x 140
    Bench: 2 x 10 x 90
    Barbell Shrug: 1 x 10 x 135 (Getting awkward with the heavy-ish dumbells, so switching to barbell shrugs while the weight increases)
    Dips : 1 x 10 x 120
    Military Press: 2 x 10 x 65
    Cable Curl: 1 x 10 x 65
    CGBP: 1 x 10 x 60

    Felt strong today, no complaints.
     
  18. Mattonaise

    Mattonaise Member

    Friday Workout (1/9/2015):

    Weight: 142.0

    Squat: 2 x 10 x 130
    SLDL: 2 x 10 x 145
    Bench: 2 x 10 x 95
    Seated Row: 2 x 10 x 75
    Dips : 1 x 10 x 125
    Lat Pulldown: 2 x 10 x 100
    Military Press: 2 x 10 x 65, 70 (last few reps got hard)
    Barbell Shrug: 1 x 10 x 145
    Cable Curl: 1 x 10 x 70 (not sure if I can get 75 for 10 reps)
    CGBP: 1 x 10 x 65

    Felt pretty strong apart from military press, my triceps can be tired on that last set. Also I forgot to mention earlier, I switched up the order of the bench, row, dip, pull-down, and press so I can alternate pulling and pressing, which I think will help me get a bit more intensity and progression in the lifts.
     
  19. Mattonaise

    Mattonaise Member

    Monfay Workout (1/12/2015):

    Weight: 141.5

    Squat: 2 x 10 x 135
    SLDL: 2 x 10 x 150
    Bench: 2 x 10 x 100
    Seated Row: 2 x 10 x 75, 80
    Dips : 1 x 10 x 130
    Lat Pulldown: 2 x 10 x 105
    Military Press: 2 x 10 x 70
    Barbell Shrug: 1 x 10 x 155
    Cable Curl: 1 x 9 x 75 (grinder on the 9th rep so stopped there)
    CGBP: 1 x 10 x 70

    Went well, felt pretty strong.
     
  20. Mattonaise

    Mattonaise Member

    Wednesday Workout (1/14/2015):

    Weight: 143.0 (ayyy)

    Squat: 2 x 10 x 140
    SLDL: 2 x 10 x 155
    Bench: 2 x 10 x 105
    Seated Row: 2 x 10 x 80
    Dips : 1 x 10 x 135
    Lat Pulldown: 2 x 10 x 110
    Military Press: 2 x 10 x 70, 75
    Barbell Shrug: 1 x 10 x 165
    Cable Curl: 1 x 10 x 75 (last rep again a grinder)
    CGBP: 1 x 10 x 75

    Felt strong again, have had some good workouts recently. During my SLDL I got some pretty intense soreness in my lower back, I have before occasionally. It's not a sharp pain, just a very intense soreness. Anyone know how to prevent this?
     

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