AAAgent's training journal

[Being_the_Don]

well i started the 300 movie workout. I made some minor adjustments and finished it in just about 50 or so minutes. Apparently, the 300 cast members had one of the cast set a record of completing the workin in 19 minutes and 7 seconds......damn i gots a ways to go.

Note that i did not do all of them straight but i did as many as i could until i couldn't then took a brief break and continued to do more until i finished.

Pullups normal
15xbw

Pushups
bwx50 (wow i really lost a lot of endurance i believe i stopped 3 times here. I used to be able to do 84 pushups in one go)

deadlifts
135lbsx50

24inch box jumps
bwx50

floor wipes
bwx50 (i was not holding 135lbs barbell while doing this as this takes up a lot of space in a gym so i just did it without the barbell)

Single-arm Clean-and-Press with 35lbs dumbell
35lbsx35

pullups
bwx15

Do you finish every exercise before you go on to the next one? or do you split them into multiple sets e.g. 10 push ups, 10 floor wipes, etc. then repeat?

 

[AAAgent]

Don, ultimately i'd like to finish everything before i move onto the next workout which i am close to doing now.

What i do is quickly switch over to another workout that is a different muscle if i need rest and can't finish a certain exercise at that time. If i do 30 pushups and have 20 left, i will switch immediately to deadlifts so i don't waste time but at the same time left my shoulders rest.

Just like when i do snatches (which are the hardest for me), i will swap in box jumps for shoulder rest. Lately, i've just been plowing through them all in order, which is what i'm supposed to do though.

 

[Being_the_Don]

Don, ultimately i'd like to finish everything before i move onto the next workout which i am close to doing now.

What i do is quickly switch over to another workout that is a different muscle if i need rest and can't finish a certain exercise at that time. If i do 30 pushups and have 20 left, i will switch immediately to deadlifts so i don't waste time but at the same time left my shoulders rest.

Just like when i do snatches (which are the hardest for me), i will swap in box jumps for shoulder rest. Lately, i've just been plowing through them all in order, which is what i'm supposed to do though.

Thanks.

 

[AAAgent]

did the 300 workout today. First time in over a month. I finished in about 43 minutes. Felt really out of shape and tired.

I almost quit about 3 times.

 

[AAAgent]

no real update except i'm in HK. It's amazing over here and it feels like home. Since i can't read chinese and also being a vegetarian, it's extremely hard to find food over here. I've lost atleast 3-5 pounds already and haven't touched any weights.

I did 20 pushups this morning though, doubt that counts for much.

 

[AAAgent]

basketball tuesday.

wednesday-
bench
135x10
10 pushups superset
185x8 (1 was spotted)
10 pushups
205x4 (4 were spotted)

deadlifts
225x6
255x6
275x3

dips
10xbw
10xbw
10xbw

cable shoulders
40x10
60x10
80x6, 60x6, 40x8, 20x9
---
thursday run and biceps

mile-ran and jogged in 8 minutes
hammers
35x6
40x6
40x6

close grip chins
8xbw
8xbw
8xbw
-------
friday

behind back latt pulldowns
80x10
90x10
100x10

squats
135x10
155x10
165x10 (this is the only exercise that got stronger since my vacation. Must have been all that walking/hiking)

mountain climbers
25
35
45

wide grip pullups
8xbw
6xbw
5xbw, 3xbw, 2xbw

ab assisted crunch
35xbw
40xbw
45xbw
----

I lost alot of weight on vacation where i'm standing at about 170lbs. Not too much weaker and my legs are stronger. My stamina is a little better being able to run/job a mile in 8 minutes isn't bad.

 

[AAAgent]

bench
10x135lbs
10 pushups
6x185lbs, 4x185lbs
10 pushups
3x205lbs (all assisted)
10 pushups

close grip bench
8x135lbs
8x135lbs
8x135lbs

run/jog a mile
7 minutes 47 seconds

deadlifts
6x225lbs
1x275lbs,3x275lbs (i hurt my back on these)

overhead barbell shoulder press
1x115lbs (too heavy)
6x95lbs (still a bit too heavy)
10x75lbs
10x75lbs

 

[AAAgent]

as i hurt my lower back a little from deadlifting earlier in the week i limited my workout.

I attempted to run a mile back had to stop about 2 minutes in as there was constant strain on my lower back.

wide grip pull ups

10xbw
10xbw
10xbw

preacher curls
75lbsx6
75lbsx6 (1 assisted)
75lbsx6 (4 assisted)
65lbsx6

close grip lat pulldowns
135x10
150x10
165x10

hammer burnouts
don't know how many i did, but i did as many as i could on that weight and went lower

35lbs dumbbells
30lbs
22.5lbs
15lbs

snatches
40lbs dumbbells each arm
3 sets of 10

 

[AAAgent]

i'm not making drastic improvements, i need to up the intensity.

 

[AAAgent]

finished a mile in about the same time again. 7 minutes and 47 seconds.

warm down a quarter mile.

bike 1.5miles and abs.

 

[Fuglydude]

How's the diet?

 

[AAAgent]

its okay. not perfect. As i said earlier, i cut out all junk food, soda, switched to more whole foods but i still eat alot of tv dinners as i don't have much time to prepare foods.

I'm also at 170lbs now. I'm not exactly thrilled about being at this weight but this is more around my natural weight and my physique is alot better. Most of my belly fat is gone and my abs are coming in alot quicker. I also lost alot of benching strength. I barely able to rep 205lbsx3 when i was doing 225lbsx4 just 2.5 months ago.

 

[AAAgent]

flat bench

135lbsx10
superset with 25lb dumbbell flys.
25lbsx10

185lbsx9 (huge jump from doing 6-7)
25lbsx10

205lbsx4(another huge jump)
25lbsx10

155lbsx10

Not sure where the sudden increase in strength came from but i'm happy.

squats
135lbsx15
155lbsx10
185lbsx10

weighted abs

tricep pulldowns
60lbsx10
50lbsx10
40lbsx10

barbell overhead should press
90lbsx10
100lbsx6

Body is coming along nicely now. weight loss and consistent shocking of muscles/increase in intensity has been working out well.

now today i have to run a mile in under 7:30.

 

[AAAgent]

1 mile run

finished the run in 7:19. dropped almost20 seconds from my time last thursday of 7:37.

next goal is to get into the 6minute mark.

bicep barbell curls

10lbsx10
20lbx6
15lbsx10
10lbsx10

back exercise pulled about

70lbsx10
70lbsx12

latt pulldowns
135lbsx10
90lbsx10
60lbsx10

My triceps and chest and biceps are not sore. I need to up the intensity.

 

[AAAgent]

just got back from my eurotrip. Ran alot and sweat a lot there. ontop of that, when i got back i got a stomach virus.

In total i lost about 15 pounds and weigh a little over 160lbs. Haven't touched weights since beginning of july.

 

[AAAgent]

been busy with my new job traveling to canada, texas and meeting with clients.

signed up for Tough mudder. I weight about 165lbs pretty good physique but i wish i was heavier and stronger. Funny how i look the best i've ever been in my life, abs and all but i lift the least.

i ran 13 miles on sunday and lifted yesterday.

tough mudder is a 12 mile obstacle course and supposedly the hardest obstacle course in the world.

 

[AAAgent]

Over the last 6 months due to vacations, injuries, new job and Tough mudder, my workout regiment has been extremely affected.

I've missed alot of workouts and as a result gotten weaker. The vacations not only decreased my strength but i also got sick from traveling to so many foreign countries and ended up losing 10 pounds which seems to be pretty lasting as of now. The new job also at first with my travel arrangements for work limited my travel time for the first month and a half. Now i'm about to compete/participate in the Tough Mudder obstacle course race and have switched my training to mostly endurance and calesthetics. I'm more focused on a volume number for my training to build up lactic acid tolerance/resistance.

This hasn't necessarily turned into something bad, as my body as gotten alot mored toned and aesthetic due to the dramatic weight loss. I've been able to maintain gym training and add alot of running into my repertoire.

Anyways, after the Tough Mudder in two weeks on November 14, I will focus on lifting heavier, getting bigger and adding on some weight to get back to 175-180ish. This time maintaining my physical form.

 

[AAAgent]

Just finished the tough mudder today. 12 mile obstacle course. The course was tough but the water obstacles were x10 harder. after a week of rest will be back at the gym

toughmudder.com

 

[AAAgent]

well since tough mudder and all the running and lifting i was able to tone up my six pack and get a decent looking body.

I took a week off of the gym after that and then there was thanksgiving and lots of drinking. six pack is a little fat right now.

Not sure if anyone can critique this but my strength has been very up and down. If i don't consistently lift like twice a week my strength drops significantly. I used to do 4 sets of flat bench, 3 sets of incline, and 3 sets of decline all right after another and had great improvements. i only do 4 sets of flat bench now and improvements are slow and not consistent. Might try going back to 3 sets.

 

[AAAgent]

I'm still consistently hitting the gym and running more. Hard to update as all the free time i have i spend writing stuff for my business.

I'm gearing up to prepare to join a gym and finally get my amateur boxing fight in that has been postponed since i was 19. I've have decent amount of training and about 3 sparring sessions. I'm hoping i can get a fight in by April if i start training in January.

I need some good forearm workouts if you vets can give some insight. Collosus, fugly, and kerpal.