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constant progress.

Discussion in 'Fitness Journals' started by Sole, Dec 16, 2008.

  1. Sole

    Sole Well-Known Member

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    Thanks! Glad that people find my journal interesting. As I mentioned, I'd love to have more time to engage on JSF, 'cause there's nothing I like more than chattin' about fitness, but given my current schedule, this journal functions primarily as a repository of my workouts, so that I'm not losing track of the numbers.

    Tried to view your journal, Ryanator, but I see it resides within the walls of the VIP forums. My bronze membership expired quite some time ago, but I'm feeling more and more compelled to reinvest in order to participate in the VIP conversations. Well, once I can carve out the time, that is!

    Your idea to supplement the Tri-Phase workouts with a regular power session is intriguing. Will you be adding the power day only to the volume and frequency phases, or to all three, somehow?
     
    #101 Sole, Apr 24, 2009
    Last edited: Apr 24, 2009
  2. Sole

    Sole Well-Known Member

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    Friday, April 24th

    Cardio: 40 minutes, medium-intensity cardio

    Training:
    Arms & calves (4 x 6-8)

    BB Curls:
    95 x 8
    95 x 8
    95 x 8
    105 x 8

    Standing Smith Raises:
    225 x 15
    225 x 15
    225 x 15
    225 x 15
    *Broke the set/rep protocol on these, as my calves seem to respond better from higher rep training, especially on the standing movements

    Skull Crusher:
    115 x 8
    115 x 8
    115 x 8
    115 x 6

    DB Curl:
    45 x 8
    45 x 8
    42.5 x 8
    40 x 8

    Seated Calf Raise:
    150 x 8
    150 x 7
    125 x 8
    125 x 8

    Underhand Cable Push-down:
    100 x 8
    120 x 8
    140 x 8
    140 x 8

    Single-Arm Hammer Curl:
    50 x 8
    50 x 8
    45 x 8
    40 x 7
     
  3. Sole

    Sole Well-Known Member

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    Sunday, April 26th

    Cardio: 5 hours of serious yard work....that's it!
     
  4. Sole

    Sole Well-Known Member

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    Monday, April 27th

    Training: Chest & Delts (5 x 6-8)

    BB Bench:
    225 x 8
    225 x 8
    235 x 8
    245 x 7
    225 x 7

    Incline BB Bench:
    135 x 8
    135 x 8
    135 x 8
    155 x 8
    135 x 8

    Smith Military:
    135 x 8
    135 x 8
    135 x 8
    135 x 8
    135 x 8

    Cable Press:
    45 x 8
    45 x 8
    40 x 8
    40 x 8
    35 x 8

    Cable Lateral Raise:
    30 x 8
    30 x 8
    35 x 8
    35 x 8
    35 x 8

    Hanging Leg Raise:
    bw x 8
    bw x 8
    bw x 8
    bw x 8
    bw x 8
     
  5. Sole

    Sole Well-Known Member

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    Tuesday: April 28th

    Cardio: 3 miles, running

    Training: Back & Delts (5 x 6-8)

    Rack Deads:
    225 x 8
    225 x 8
    275 x 8
    275 x 8
    275 x 8
    *hmm..for some reason the straps have gone missing from my gym. Note to self: need to go heavier, bring straps!

    Pullups:
    bw x 8
    bw x 8
    bw x 8
    bw x 8 (chinups)
    bw x 8 (chinups)
    *Seem to be in a rut with my pullups lately; don't know why; sets of 10 should be no sweat, and I had to switch to an UH grip for the last two sets

    BB Rows:
    135 x 8
    135 x 8
    155 x 8
    155 x 8
    165 x 7

    BB Shrugs:
    275 x 8
    275 x 8
    275 x 8

    Decline Abs:
    bw x 8
    bw x 8
    bw x 8
    bw x 8
    bw x 8
    *Slow, and focused on contraction/negative

    Diet:
    On point, of course!

    Random thoughts:
    Interesting experience in the gym shower today. Like most showers in male locker rooms, the shower at my gym consists of about 15 shower heads on 3 walls (think: l___l ), with no dividers or anything like that. Usually no biggie, whatsoever.

    However, today I was the only person showering when another man entered. Instead of going to the opposite side of the shower, like most would do, he decided to use the adjacent showerhead, which shared the same corner as the one I was using (if that makes any sense). So, instead of going about our business relatively oblivious of each other's presence, we were, literally, scrubbing ourselves just a few inches apart, and practically bumping elbows with the slightest move. As awkward of a shower situation as I’ve ever encountered, or care to encounter, indeed.

    Seriously, who does that? Truly odd.

    (EDIT: Reading back over this, perhaps I should keep such random thoughts to myself! Aplogies if this is was too much detail to share!)
     
  6. George

    George Senior Member

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    That does sound pretty weird. Maybe he thought you guys were going to reenact that shower scene from pumping iron between Arnold and Ed Corney. :lol:
     
  7. Rogozhin

    Rogozhin Active Member

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    That's just weird, did you catch him 'peeking'?
     
  8. Sole

    Sole Well-Known Member

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    Ha! Too funny. Truth be told, I rinsed and got the hell outta there!
     
  9. Sole

    Sole Well-Known Member

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    Wednesday, April 29th

    Cardio: 30 minutes, LISS

    Training: Quads & Hams (5 x 6-8)

    ATG BB Squat:
    225 x 8
    225 x 8
    245 x 8
    255 x 7
    225 x 8
    *Whew...these repetition days are killing me. Five sets of eight is tough, even with lighter weights. Quite proud of my depth, though, as these were deeep.

    Smith Lunges:
    135 x 8
    135 x 8
    135 x 8
    135 x 8
    *Must admit that I lost focus here, and didn't hit these as hard as I should have. Despite all my focus on cardio, I could barely catch my breath between these sets. Something to work on for next week.

    Extension:
    175 x 8
    190 x 8
    205 x 8
    215 x 8
    220 x 8

    Leg Curl:
    160 x 8
    170 x 8
    185 x 8
    185 x 8
    190 x 7
    *squeeze!
     
  10. Sole

    Sole Well-Known Member

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    Monday, May 4th

    Cardio: 35 minutes, LISS (recovering from the weekend...hardcore landscaping involving 8,437 lbs of dirt for our new veggie garden!)

    Training: Upper Body Intensity (3 x 6)
    Week #4 of my cut using Tri Phase Training, so I'm starting the second phase, which is aimed at intense, heavy lifting; my favorite kind, of course!

    BB Bench:
    255 x 6
    265 x 6
    275 x 5

    Smith Row:
    175 x 6
    185 x 6
    185 x 6

    BB Shrug:
    315 x 6
    315 x 6
    315 x 6

    BB Military:
    135 x 6
    135 x 6
    135 x 6

    EZ Curl:
    95 x 6
    105 x 6
    115 x 5

    Close-Grip Bench:
    175 x 6
    155 x 6
    155 x 5

    Diet: Diet has also changed slightly; dropped to 2,250 calories, down from 2,500ish. Had my first cheat meal in two weeks on Sunday, and will go another two without a cheat. However, will continue to follow Cut Diet protocol, with carb meal for every 18th meal.
     
  11. Sole

    Sole Well-Known Member

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    Tuesday, May 5th

    Cardio: 3.75 miles, running

    Training: Legs (3 x 6)

    BB Squat:
    275 x 6
    255 x 6
    255 x 6
    *Taking these deep! Not very proud of the numbers, but proud of my depth, as that's something I've been trying to improve lately

    Calf Raise:
    155 x 6
    155 x 5
    155 x 6

    SLDL:
    275 x 6
    255 x 6
    255 x 6
    * During the peak of my last bulk I was cranking out sets of six at 315, so these numbers are dramatically down. That's OK though - personally, I can't maintain my strength when I get real lean...that, and I become fearful of lower back injuries, since my core isn't as thick. Sounds ridiculous, perhaps, but there's a reason why powerlifters are so hefty in the mid-section...ha!
     
  12. Sole

    Sole Well-Known Member

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    Wednesday, May 6th

    Cardio: 40 minutes, LISS (no running after leg day, that's for sure)

    Training: Only abs (off day)

    Bosu-ball leg raises:
    bw x 10
    bw x 10
    bw x 10
    bw x 10
    bw x 10
     
  13. Sole

    Sole Well-Known Member

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    Monday, May 11th

    Cardio: 4.5 miles, running; I've been doing a lot more running lately and really enjoying it. I have a few races on my summer calendar, nothing big at all with the longest being a half-marathon, so I've dedicated myself to running for most of my morning cardio. It has been an interesting, and conflicting, shift for me, as I really enjoy the cardio fitness and the benefits it provides to my other sport pursuits (hiking, climbing, skiing, backpacking, etc.), but do not enjoy the negative impact it has on my strength training.

    Any thoughts for how to achieve a better balance between running and heavy training? Sure I'm not the only one in this situation.

    Training: Upper body intensity (3 x 4)

    BB Bench:
    255 x 4
    275 x 4
    275 x 4

    BB Row (smith):
    225 x 4
    265 x 4
    265 x 4

    Military:
    145 x 4
    145 x 4
    145 x 4

    Shrug:
    355 x 4
    355 x 4
    355 x 4

    Close-Grip Bench (decline + smith):
    225 x 4
    255 x 4
    255 x 4

    BB Curl:
    125 x 4
    125 x 4
    125 x 4
     
  14. Sole

    Sole Well-Known Member

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    Tuesday, May 12th

    Cardio: 5 miles, running, 37 minutes; only doing cardio today, as I have a charity dinner tonight.
     
  15. Sole

    Sole Well-Known Member

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    Starting to slip with my updates...not good. Let's see, some training highlights from last week include:

    Squats: 275, 295 and 305; four reps, each set
    SLDLs: 305 for three sets of four

    Running: Ran a team marathon yesterday, and did my 10K section in 48 minutes, which is a PR for me, and our team placed in the top 10 for the "mixed open" class, which was totally suprising. Admittedly my 10K isn't the most impressive feat, but considering my very short running career (a few weeks now...ha!) I feel pretty good about it.

    Body fat: With all this running I'm getting to a new level of leanness, which is pretty exciting. Recent caliper test puts me at 4.82, and as I believe that calipers test artificially low, I think I'm in the mid-six range somewhere, which is feeling pretty damn good with the warmer weather we've been having. Unfortunately I have lost some mass to get here, but I've made peace with it and have decided that I'd rather be shredded and a little less large, then bigger and fatter.

    This week: Lots of running (might make a late registration for another 10K this weekend) and the last "intensity" phase of Tri-Phase (week 6, three sets of 2 reps).
     
  16. dejavued

    dejavued Senior Member

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    great work!! :tucool:

    we need some more sole pics! :whistle:
     
  17. Sole

    Sole Well-Known Member

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    Ha...suppose it is time for an update pic. Would be interesting to compare to my last pic, which was posted mid-winter. Will try to get a few shots up this week.
     
  18. Sole

    Sole Well-Known Member

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    Sharing a few update pics for my legion of loyal fans (and by legion, of course, I mean the half dozen of you who actually post in my journal...ha!). These were taken on Tuesday of this week, and considering how I totally crumbled and ate everything in sight at the two Memorial Day BBQs I attended, I'm holding quite a bit of water here. Think I'm a bit more cut IRL (a likely claim, indeed!).

    I also have no clue how to properly pose, especially while shooting with a camera phone.

    Anyway, what do you think? Bodyfat in the 6ish range?

    [​IMG]

    [​IMG]

    [​IMG]
     
  19. dejavued

    dejavued Senior Member

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    :bow::bow::bow:

    lookin freakin great buddy!!!

    no idea on the bodyfat.... but ur awesomely lean. :tucool::tucool:
     
  20. George

    George Senior Member

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    Crazy taper, man. :eek: What's the difference between your chest and waist measurements?
     

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