Author Topic: Sam Z's Training Journal  (Read 6456 times)

Offline Sam Zytka

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Sam Z's Training Journal
« on: March 02, 2009, 03:19:11 PM »
Starting a log again after several failed attempts
sticking with it this time
or so i hope

Workout today

3/2
Stretched and warmed up

Bench Press
145 X 8
145 X 6
135 X 10
135 X 8

Shrugs
155 X 15 Superset with 15 Flys
Bicep Curls
30 X 10 each arm
30 X 8 each arm
30 X 8 each arm
Dips
12,8,8 Superset each set with 5 diamond pushups and 5 inclined diamond pushups
Pull Up Bar Work
While Staying on the Bar without dropping- 2 pull ups 2 commando pull ups 2 chin ups 1 commando pull up 1 pull up
Abs- Random ab work I was required to do for soccer, consists of sit ups, 6 inches, planks and such

Protein Shake and 2 Hour Break
Weighted Pull ups-10 pounds
4 sets of 5
Pushups-
30 X 1
25 X 1
20 X 1
30 X 1
Wall Dips
3 sets of 6
Tuck Planche Progression Work

The first part of the workout with all the lifting is for soccer and I am required to do those exercises
The second part with weighted pull ups pushups, planche progressions, and wall dips.  Are just things i wanted to work on


Goals

Bench press- 150 X 8 April 15th
60 Pushups- April 15th
15 Pull ups- April 15th
10 Wall Dips- April 15th
1 Handed Pushup- May 1st
Handstand- May 15th?

« Last Edit: April 26, 2011, 05:43:50 AM by samz »

Offline Jake Vigil

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Re: Vi Veri Veniversum Vivus Vici
« Reply #1 on: March 02, 2009, 03:34:54 PM »
By the power of truth, I, While living, have conquered the Universe
Ill have my eye on this one
Life is what you make of it.
Training Log

Offline Sam Zytka

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Re: Vi Veri Veniversum Vivus Vici
« Reply #2 on: March 02, 2009, 06:00:54 PM »
haha ;)

Offline Sam Zytka

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Re: Vi Veri Veniversum Vivus Vici
« Reply #3 on: March 03, 2009, 04:35:09 PM »
3/3

under the weather today so light lowerbody workout

squats 10 X 3
Jumping Squats 10 X 3
Jumping Hindu Squats 10 X 3
Pistols 8 X 2 each leg
standing precisions


Offline Sam Zytka

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Re: Vi Veri Veniversum Vivus Vici
« Reply #4 on: March 04, 2009, 06:07:36 PM »
3/4

feeling better today so i went out and trained.  absolutely awful training mostly just random wandering and dissapointment of lack of confidence to do moves i know i am capable of.  Called it quit after an hour and went home.

Rested then Lifted

Weighted Pull Ups- 10 pounds
3 sets 5 reps each set
Pushups- 35,40,35
Bench Press
145 X 8
145 X 7
145 X 6
145 X 6
Wall Dips 10, 10, 8, 9
Wall Pull Ups 4 sets of 6
random ab work-crunches, 6 inches, etc...

I worked out at my house today so i couldnt do as much as i can at soccer lifting



Offline Jake Vigil

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Re: Vi Veri Veniversum Vivus Vici
« Reply #5 on: March 04, 2009, 06:09:13 PM »
Neat'o.


One thing you might want to try instead of incessant crunches is planks. Basically, you are in pushup position, but on your elbows and forearms. Keep your body tight and straight, and hold for like 2 minutes.
Life is what you make of it.
Training Log

Offline Sam Zytka

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Re: Vi Veri Veniversum Vivus Vici
« Reply #6 on: March 05, 2009, 02:41:39 PM »
yea i do those
im quite satisfied with my ab workout and that is why i dont post it and it is relatively consistent cause i do the boring old crunches and such but then i also do planks, hanging leg raises and L sit practice and some oly lifts so my core usually gets a decent workout

Offline Sam Zytka

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Re: Vi Veri Veniversum Vivus Vici
« Reply #7 on: March 07, 2009, 11:46:04 AM »
Havent been on in a few days and need to log thursday and friday workout

3/5
Lowerbody

Did these exercises right after each other and stopping at the end of each set, X 4
Hang Clean
102.5 X 10
10 Jumping Squats
10 Hindu Jumping Squats
Broad Jumps
10 Jumping Squats
10 Hindu Jumping Squats
end set and rest then repeat

Pistols Both legs
Right 8 8 6
Left 8 8 6

Planter Pylos X3
10 open grip, 10 close grip


3/6
Lifting for soccer

Bench Press
145 X 8
145 X 8
145 X 8
145 X 6

Shrugs repeat three times
165 X 10
superset with 10 pound flys and 45 pound weight upward rows

Bicep Curls
30 X 12
30 X 9
30 X 9

Dips- Superset each set with 5 diamond pushups and 10 inclined diamond pushups
12, 6, 9

Pull Ups
1 set of 10
1 set of 2 regular 2 commando 2 chin ups
1 set set towel pull ups- 5

40 Pound weight vest- 1 Full pull up without any rock or kip

Random Ab work required for soccer- 6 Inches- Planks- Crunches...etc


Offline Sam Zytka

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Re: Vi Veri Veniversum Vivus Vici
« Reply #8 on: March 11, 2009, 01:35:24 PM »
Haven't been on in a while
didn't work legs on 3/10 due to schoolwork and soreness
3/9 and 3/11
Same workout monday and wednesday

bench press
145 X 9
145 X 9
145 X 6
135 X 10

Shrugs
Shrugs repeat three times
165 X 10
superset with 10 pound flys and 45 pound weight upward rows

Bicep Curls
30 X 12
30 X 9
30 X 9

Dips-
12
12
3- 40 pound weight vest (I was interested to see how much I could do)
9 Exploding dips with a little jump after each dip

random pull up work

Offline Chris Salvato

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Re: Vi Veri Veniversum Vivus Vici
« Reply #9 on: March 11, 2009, 02:23:24 PM »
why are you doing curls, again?

Offline Sam Zytka

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Re: Vi Veri Veniversum Vivus Vici
« Reply #10 on: March 11, 2009, 04:57:53 PM »
required by the soccer program
its really gay after we do the required workouts we can do whatever we want and i approached the coach and asked if i could stop doing curls and how they weren't helping but he said that they were important then talked out of his ass for two minutes about lifting.  Today was the last lifting session though so i won't be doing those again till summer starts

Offline Jake Vigil

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Re: Vi Veri Veniversum Vivus Vici
« Reply #11 on: March 11, 2009, 05:11:12 PM »
Curls... are... required for... soccer? What hell kind of soccer do you play? Extreme MMA soccer? Why could you possibly need to curl for Soccer?
Life is what you make of it.
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Offline Sam Zytka

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Re: Vi Veri Veniversum Vivus Vici
« Reply #12 on: March 11, 2009, 06:03:04 PM »
hahah yea that is what i told him, the funny thing is that there is not any leg workouts in the program
the reason why we have to lift was because 2 years ago this kid who became all state and was recognized as the best player in PA said that what he thought really helped him was working out in the off season and bamm my coach decideds to make a lifting program.  He originally let us do whatever the hell we wanted but kids started slacking and numbers went down and he decided to make an exact workout.  The only problem is the kids that didn't slack (me) got screwed because we now have to do this retarded required program

Offline Jake Vigil

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Re: Vi Veri Veniversum Vivus Vici
« Reply #13 on: March 11, 2009, 06:08:01 PM »
... Your coach is an idiot. The ONLY thing that could POSSIBLY pertain to soccer is throwing the ball back in from the sidelines... and I have seen children throw the ball all the way down the field. I mean... other than that, you aren't allowed to use your arms.

If he had you do springs and oly lifting... well that would be fine, but seeing as how he cant even make an applicable workout program, I wouldn't trust him to teach a bunch of people how to squat or lift heavy.
Life is what you make of it.
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Offline Sam Zytka

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Re: Vi Veri Veniversum Vivus Vici
« Reply #14 on: March 12, 2009, 03:07:23 AM »
yea i know, O well free facilities

Offline Sam Zytka

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Re: Vi Veri Veniversum Vivus Vici
« Reply #15 on: March 13, 2009, 03:21:33 AM »
3/13
Light Leg Workout

Hang Cleans
112 X 8
112 X 8
112 X 6
112 X 6

Jumping Squats
10, 10, 20, 20
Hindu Jumping Squats
10, 10, 20, 20

top out practice

Pistols
8 each both leg 2 sets

Plant Pylos
2 sets- 10 open hand 10 closed hand
Quick Kong Practice

Offline Sam Zytka

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Re: Vi Veri Veniversum Vivus Vici
« Reply #16 on: March 16, 2009, 04:23:22 PM »
3/16

Upper Body
Pushups
50, 35, 35
Pull ups Weighted
5, 5, 5
Divebomber pushups extended
5, 5
pull ups without weight
9, 6
bench
112 X 10
112 X 7
112 X 10

wall dips
12, 8, 10

please make any suggestions, this is a new workout i started and i want to focus mostly on bodyweight exercises

Offline Sam Zytka

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Re: Vi Veri Veniversum Vivus Vici
« Reply #17 on: March 14, 2011, 07:00:29 PM »
3/14/2011
Been a year since i did one of these but since im starting a new workout regime i might as well try and document it....here it goes

Weighted Dips- 35 pounds
6,6,6,5

Back Squat- 220- tried to focus on form
8,8,8,8

Weighted Pull ups- 10 pounds
7,6,6,5

PowerClean- 125 Pounds
8,8,8,8
definitely could have added more weight but this was my first time ever doing them so i was trying to focus on form, I watched youtube videos of proper technique and i feel as if my technique is relatively good, i still need to iron things out but not bad for first day


overall i don't really feel that tired or stressed from the workout, i already did weighted dips, weighted pullups, and squats in my prior workout so they aren't really anything new.  Power clean was quite tiring though and my body is real sore from it and I can see how its going to be a good exercise once i get it into rhythm.

Offline Sam Zytka

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Re: Sam's Training Journal
« Reply #18 on: March 17, 2011, 05:46:59 AM »
3/15/2011
Pretty sore from yesterday, did some light balance training and some boxing sparring in the evening
3/16/2011

Workout

Back Squat
130x10
270x5x3

Bench Press
135x12
185x5
185x5
185x4
185x3

Deadlift- I think my form needs a bit of work but it was alot better than what it used to be in highschool
135x12
205x5
205x5
225x5
225x5

Im going to try and record my technique for all the oly lifts sometime soon becasue i want to make sure that my form is solid before i try to progress with weight.  I am real sore today the 17th but i am hopefully going to go out and train a little cause today is the first day its 65 and sunny since probably november!

Offline Sam Zytka

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Re: Sam's Training Journal
« Reply #19 on: March 21, 2011, 11:11:58 AM »
3/17/2011
whole lotta parkour, felt pretty good
3/18/2011
workout
weighted dips-35 pounds
7,6,5,5

back squat
230x8x5

weighted pullups-12.5 pounds
7,6,5,5

Powerclean
135x5x5

parkour training and frisbee
so tired so its time for some
beer drinking

3/19
hungover, tired, sore, nothing for me today

3/20
day full of parkour, really nice, solo session for about 5 hours total, completely tired, didn't do that much taking stuff though so i doubt ill be sore

3/21
workout day

deadlift
225x5x3

bench press
175x7
175x7
175x6
175x6

back squat
270x5
280x5
280x5

going to go out and do some training later, nothing to intense though