Topic: Spartan aka Rob's Workout Log (Comments Welcome)

[TheAteles]

Yes "Spartan" (In my Leonidas Voice) My neighborhood sports teams are known as the spartans so I use it in a lot of my usernames (beside here for some reason)

But a quick intro

My name is Rob I'm from Philly and working out is definitely a passion of mine. I've been a baseball and football player mostly and have had the chance to travel playing baseball to such places as LA, Detroit, Richmond VA and had other people pay for it (the MLB to be exact). I continue to play baseball and I'll be graduating college in May. Side Note I had ACL reconstructive surgery in May of 2009, it is perfectly normal now but had obviously affected me for some time as the recovery time 6-9 months to return to sports and the full recovery time is usually about a year to a year and a half.

There won't be much PK/FR workouts until May in my log, but I figure why not get it started and get acquainted with some traceurs before I start my own training. I know I have to learn the technical names of the moves which this forum will help with.

Some facts about me
I Turn 22 in April
Height: 5'10"
Weight: 174.4lbs (as of March 19th)

but here are my current goals;

For Strength Weight Training
10 reps @ 225lbs on the bench press
10 reps @ 90lbs on wide dips
10 reps @ 250lbs on the lat pulldown
10 reps @ 325lbs on the barbell squat.

Gain 1lb a week and meet these goals by May 1st

For Endurance Weight Training

20 reps at 105% of my BW on the Bench Press (about 185lbs)
20 reps at 150% of my body weight with the Squat (About 255-260lbs)
30 reps of Pullups
50 reps of Inverted Rows
20 reps of the Shoulder Press at about 75% of my Body Weight ( about 135lbs)

Some Recent Goals I've met
4/28/2011 20 reps @ 150% of my body weight (255lbs) with Squats
4/2/2011 10 reps @ 250lbs on the lat pulldown
4/5/2011 10 reps @ 325 on the Barbell Squat
Surpass my previous personal best's in the following;
New PB- Old PB are from Summer 10' or before
Barbell Squat- 305lbs 8 reps (Previous 295lbs for 6 reps)
Walking DB Lunges- 80lbs 8 reps each leg (Previous 75lbs for 8 reps)
Dumbbell Flat Bench- 90lbs 6 reps (Previous 80lbs for 6 reps)
Barbell Incline Bench- 190lbs 7 reps (Previous N/A)
Dumbbell Incline Bench- 75lbs 8 reps (Previous around 60lbs for 6 reps)
Weighted Wide Dips- 85lbs 8 reps (Previous 45lbs for 6 reps)
Weighted Pull Ups- 45lbs 8 reps (Previous 35 lbs for 6 reps)
One Hand Lat Pull Down- 120lbs 8 reps each arm (Previous 100lbs for 8 reps)
Dumbbell Shoulder Press- 65lbs 11 reps (Previous 50lbs for 7 reps)
One Hand Inverted Row- BW 12 reps (Previous 10 reps)

[TheAteles]

Today is an off day for me but a few recent workouts taken from my other logs.

From 3/18/2011

Today was a great day it was around 75 degrees so I took full advantage of it. My brother and I had a long toss with baseball and ran routes with football. My friend met up with us then we ran 40 yard dash to get an idea of where we are at.

Active dynamic warm up then..

Notice the 40 times are hand timed. So there is plenty of room for error.
3/18/2011                                            For comparison
My 40 times                                January 2, 2010  March 20, 2010
1- 4.59 (bad start felt slow)         4.90                   4.78
2- 4.38 (felt the best out of all)     4.91                  4.72
3- 4.47 (tripped up a little)          4.75                    4.60
4- 4.56 (bad start)                      4.81                    4.65
5- 4.23 (felt good)                      4.84                    4.16
6-   -                                            -                       4.66

I like to record how I felt while actually running because anyone who has ran to be timed knows there is a lot more that goes into beside just sprinting. There's a mental game you play with yourself and there is a technique for coming off the line. January 2nd 2010 was the first day I sprinted ever after my knee surgery. Thats why the numbers are slower, I wasn't very happy with them but at the same time I was. I did sprinting and agility training 2 times a week until i timed myself again in March and had much better overall numbers. I normally take my first one almost as a warm up because if you notice its normally my worst time in each one. the 4.16 in March was for sure a mistime I remember it clearly as the best sprint of the day felt great but not 4.16. That would just be too ridiculous especially as i was consistently over 4.5.

From March 29. 2011 Chest and Legs

Barbell Bench Press
200lbs- 9 reps
210lbs- 7 reps
215lbs- 7 reps
225lbs-7 reps (8 with help)

Super Set

Barbell Squats
295lbs- 10 reps
315lbs- 8 reps
315lbs- 9 reps

and

Wide Dips
85lbs- 5 reps
85lbs- 6 reps

One Leg Psyioball Curls
BW- 10 each leg
BW- 10 each leg

Well, I didn't even finish my entire workout and I should have had enough time to at least get close. But- I pushed it really hard on my two big compound exercises. Matched my personal best on the bench (in just two flat workouts) and crushed my best on the squat. Which honestly took a lot out of me. I got so pumped for getting 225 on the bench my chest was spent for dips. But it was worth not finishing the entire workout.

It just shows how mental weight training can be. My second set on the bench i was out of it mentally and doubted myself somewhat and only got seven reps. But, it was a good workout and can't wait to get back in tomorrow.

From Yesterday
March 30, 2011
Back and Some Shoulder/Arms

Super Set
One Handed Lat Pull-down
115lbs- 10 reps
115lbs- 10 reps
120lbs- 7 reps
120lbs- 8 reps

and

Db Military Press (Chest Sore)
65lbs- 9 reps
65lbs- 9 reps
65lbs- 9 reps

Tri Set One

Low Cable Rows (Grip was an Issue)
215lbs- 11 reps
220lbs- 10 reps
230lbs- 9 reps

and

Reverse Fly
60lbs- 10 reps
60lbs- 9 reps
60lbs- 8 reps (Grip)

and

Dumbbell Shrugs (Grip)
95lbs- 9 reps
95lbs- 9 reps
95lbs- 9 reps

Tri Set Two
Ez Bar Upright Rows (Grip)
90lbs- 8 reps
90lbs- 9 reps

and

Standing Reverse Curl w/ EZ Bar
80lbs- 10 reps
80lbs- 10 reps

and

Standing Over Head Tricep Press w/ EZ Bar
80lbs- 10 reps
80lbs- 10 reps

AND

Core Circuit #2
Psysioball Plank- 45 Seconds
Leg Raise w/ 3 sec hold- 15 reps
Psyioball Side Planks- 30 seconds each side
Decline Situps- 20 reps
Back ext w/ 5 second hold- 15 reps
Straight Leg Crunch- 25 reps
In and Outs w/ Hand up- 25 reps
Oblique Crunches- 25 reps each side
6 inches hold- 45 seconds

Another good workout. I put grip as a note for some because I could only complete the given reps because my grip failed not the muscles targeted. My right hand is terrible for grip endurance because of what most likely was a broken hand that I never rehabbed. When I get some money I'm going to immediately invest in some sort of grip strengthener and start using it as much as possible. I wasn't too impressed with myself with the core workout, but my core was still sore form Monday and I did challenge myself a a little more than usual. So off day tomorrow and chest Friday.

[TheAteles]

Friday April 1st, 2011
Chest

Incline Dumbbell Bench Press
75lbs- 10 reps
75lbs- 10 reps
80lbs- 7 reps
80lbs- 7 reps

Wide Weighted Dips
85lbs- 6 reps
85lbs- 6 reps
BW- 21 reps
BW- 23 reps

Db Flat Flys
60lbs- 7 reps
60lbs- 9 reps
60lbs- 8 reps

DB Pull Over
60lbs- 14 reps
70lbs- 10 reps

Cable Low Cross Fly
75lbs- 9 reps
75lbs- 9 reps

Cable Low Cross Fly
75lbs- 10 reps
80lbs- 8 reps

and

Abs Circuit #1

V-Up- 25 reps
Leg Raise w/ 5 second hold- 15 reps
Psyioball Plank- 45 seconds
Suit Case (Modified V-Up)- 15 reps
Super Man w/ 5 second hold- 25 reps
Psyioball Side Planks- 35 seconds each side
Seated Bicycles- 25 reps
Twists- 50 full rotations
Raised Leg Crunches- 26 reps

Upper Chest was still some what sore from last workout so my dips suffered beside that good workout.

[TheAteles]

Yesterdays Workout
Saturday April 2. 2011
Back
Super Set
Lat Pull down
Wide 240lbs- 10 reps (last two not quite all the way)
Reg 240lbs- 10 reps
Wide 250lbs- 7 reps
Reg 250lbs- 8 reps

and

Barbell Military Press
145lbs- 10 reps
155lbs- 9 reps
160lbs- 8 reps

Tri-Set
Low Cable Row
240lbs- 12 reps
250lbs- 8 reps
250lbs- 6 reps

and

DB Reverse Fly
35lbs- 11 reps
40lbs- 10 reps
45lbs- 8 reps

and

DB Shrugs
95lbs- 12 reps
100lbs- 12 reps
100lbs- 9 reps (Grip)

Good Workout my grip has already improved. I'm neglecting to use the wrist wraps I had been using for shrugs (wanted to focus more on the traps) but after my grip has been failing more worried about improving that. Met my goal of getting the whole stack of weight on the lat pull down.

Met my goal of 10 reps @ 250lbs on the Lat Pulldown. My goal because it was the whole stack

[TheAteles]

Todays Workout
April 3, 2011

Rough Touch Football League Game
about an hr of sprints and plyos


Bi's and Shoulders
Superset One

DB Seated Curl
40lbs- 10 reps
40lbs- 10 reps

and

Cable T Raise
20lbs- 10 reps
20lbs- 10 reps

Superset Two
DB Reverse Curls
40lbs- 10 reps
40lbs- 10 reps

and

DB In and Outs
15/20lbs- 10/12 reps
15/20lbs- 10/12 reps

Superset Three
Isometric Curls
30lbs- 10 reps
30lbs- 10 reps

and

Front to Scaption Raises
20lbs- 8 reps ea
20lbs- 9 reps ea

Core Circuit #1
V-Up- 25 reps
Leg Raise w/ 5 second hold- 15 reps
Psyioball Plank- 45 seconds
Suit Case (Modified V-Up)- 20 reps
Superman w/ 5 sec hold- Forget to do
Psyioball Side Planks- 35 seconds each side
Seated Bicycles- 25 reps
Twists- 50 full rotations
Raised Leg Crunches- 26 reps

Normally Do Tris as well but still too sore from last two workouts. Looking to push it a little further with arms and core next workouts.

[TheAteles]

Tuesday April 5, 2011
Chest and Legs
Super Set
Barbell Bench Press
225lbs- 7 reps
225lbs- 6 reps
225lbs- 7 reps
225lbs- 6 reps
With Every Set did one more but with help from my spotter, so I didn't count them but worth noting

and

Squat
315lbs- 10 reps
315lbs- 10 reps
325lbs- 10 reps

Tri-Set
Weighted Wide Dips
90lbs- 5 reps
90lbs- 6 reps

and

Walking Dumbbell Lunges
80lbs- 8 reps each leg
80lbs- 7 reps each leg

and

One Leg Psyioball Leg Curls
BW- 10 each leg
BW- 12 each leg

and

Ab Ripper X

Only half the workout, but I'll take it since I been up since 6:15am and finished my workout at 10:40pm. After a day that consisted of Tutoring at 8am then classes from 830-330. after that work until 6, then coaching baseball and finally went to the gym so long day. Annnd I managed to push myself beyond what I had done before, so pretty happy.

Met my goal of getting of 10 reps @ 325lbs

[TheAteles]

Yesterday's Workout
Friday April 8th 2011

Super Set
Chest and Back
Incline Barbell Bench Press
180lbs- 11 reps
185lbs- 9 reps
190lbs- 7 reps

and

Wide Reverse Grip Lat Pull Downs
240lbs- 10 reps
Regular Reverse Grip Lat Pull Downs
240lbs- 9 reps
Regular Lat Pull Downs
240lbs- 6 reps(grip)

Tri Set
Wide Dips
90lbs- 6 reps
90lbs- 6 reps

and

Inverted Rows
70lbs- 10 reps
70lbs- 10 reps

and

Dumbell Reverse Flys
45lbs- 10 reps
45lbs- 9 reps

And

Ab Ripper X

Not a bad workout. By switching to reverse grip totally killed my grip, wore out fast on me. I'm gonna do a more reverse grip focused workouts to hit my biceps more until the end of April.

[TheAteles]

Been what seems like an eternity since I lifted as I've been so steady these past couple months. But it was 6 days I was sick Tuesday and had to get together a presentation Wednesday, so I had to push it back to Thursday. Taking off today and hopefully fill in a few workouts over the weekend.

Yesterdays Workout
Thursday April 14, 2011

Super Set
Chest and Back
Incline Barbell Bench Press
185lbs- 9 reps
190lbs- 7 reps
195lbs- 7 reps (8 w/ help)

and

Wide Reverse Grip Lat Pull Downs
240lbs- 9 reps
Regular Reverse Grip Lat Pull Downs
240lbs- 9 reps
Regular Lat Pull Downs
240lbs- 3 reps(I got a cramp in my calf)
so I did
Wide Weighted Pullups
35lbs- 8 reps

Tri Set
Wide Dips
90lbs- 7 reps
90lbs- 8 reps

and

Cable Close Grip Low Rows
240lbs- 10 reps
240lbs- 10 reps

and

Dumbell Reverse Flys
45lbs- 10 reps
45lbs- 10 reps

And

Core Circuit #1
V-Up- 25 reps
Leg Raise w/ 3 second hold- 15 reps
Partner Psyioball Plank- 35 seconds
Suit Case (Modified V-Up)- 20 reps
Supermans- 25
Psyioball Side Planks- 35 seconds each side

So wasn't too happy with the Lat PDs, but I was working with 4 hrs of sleep and I do my work outs as the last thing I do all day so I was in the gym at like 8:50 started by 9 and my gym closes at 10. Needless to say I was exhausted but pushed through it to get better in everything except lat pds. Also on my last set I got a calf cramp, doing 240lbs and having to secure myself puts a lot of strain on my hams and calfs, but finished up with some weighted pull ups so no biggie. Didn't have time to finish my entire core circuit which was disappointing but got something in.

[TheAteles]

Monday April 18th

Just Ab Ripper X today

Hopefully this week get back in the routine I know easter will screw it up as I do arms on Sundays.

[TheAteles]

April !9th, 2011

Chest and Legs
Super Set
Barbell Bench Press
225lbs- 8 reps
225lbs- 6 reps (7 w/ help)
235lbs- 6 reps (7 w/ help)
235lbs- 5 reps

and

Squat
325lbs- 10 reps
325lbs- 10 reps
335lbs- 10 reps

Tri-Set
Weighted Wide Dips
90lbs- 5 reps

and

Walking Dumbbell Lunges
80lbs- 8 reps each leg

and

One Leg Psyioball Leg Curls
BW- 10 each leg

Well pushed myself on the big exercises, but at a price the 19 credit semester work, work outs and family responsibility is catching up to me, I was physically and mentally drained going into the gym and was working on 5 hours of sleep (When training I normally get at least . Hopefully tomorrow's workout goes a little more in depth. Gettin close to that 225 10 times on the bench.

[TheAteles]

Wednesday April 20, 2011
Baseball Practice then right to the Gym

Back
Super Set

Wide Pull Ups 45lbs- 6 reps
Wide Grip Chin Ups BW- 15 reps (Grip)
Close Grip Chin Ups BW - 14 reps (Grip)
Reg Grip Chin Ups BW- 17 reps (Grip)

and

Dumbbell Military Press
50lbs- 21 reps
55lbs- 15 reps
55lbs- 16 reps

Tri-Set
DB Shrugs
100lbs- 15 reps
100lbs- 15 reps
110lbs- 7 reps (Grip)

and

DB Reverse Fly
40lbs- 14 reps
40lbs- 14 reps
40lbs- 14 reps

and

Towel Inverted Rows
BW- 20 reps
BW- 20 reps
25lbs- 10 reps plus 3 reps BW

Again Physically and Mentally drained working on 5 hours of sleep again, so going heavy I just didn't have it in me today. so, I went for reps and it was a decent workout tried to work on my grip endurance as well as it is usually what gives out before the targeted muscled group as of late.

[TheAteles]

Well I'm in the last week of the semester so workouts have been scarce with all the school work. But Saturday went to my aunts house which is in the middle of no where so took my daughter to the play ground and worked on some precisions and front and back flips. Hopefully tomorrow be back in the gym.

[TheAteles]

Thursday April 28th, 2011
Full Body Workout
Weight about 173bs

Tri-Set One

DB Bench Press
70lbs- 16 reps
70lbs- 14 reps

and

Squat
255- 20 reps
255- 20 reps

and

Towel Pull ups
BW- 12 reps
BW- 10 reps

Tri-Set Two

Wide Incline Dips
BW- 17 reps
BW- 16 reps

and

Walking Lunges with Plate over head
45lb Plate- 20 reps each leg
45lb Plate- 15 reps each leg

and

Towel Inverted Row
BW- 25 reps
BW- 21 reps

Was looking to go for endurance tonight. I haven't had more than 6 hours of sleep (most nights getting less than that) in the last 2 weeks, so I knew going heavy wasn't happening. But, still a progressive workout. I did some things like 16 reps @ 70lbs DB's on the flat bench, 2 years ago before my surgery weighing 178lbs (BF% relatively the same) I could only muster 6 maybe 7 reps. Another note is squats 255lbs is close to 150% of my body weight at 20 reps that was one of my endurance goals for when I switch. Looks like I'll have to reset that one already.

[TheAteles]

Thursday May 5, 2011

Chest and Back

Super Set
Chest and Back
Barbell Bench Press
225lbs- 7 reps
225lbs- 8 reps
225lbs- 7 reps

and

Wide Reverse Grip Lat Pull Downs
240lbs- 10 reps
Regular Reverse Grip Lat Pull Downs
240lbs- 10 reps
Regular Lat Pull Downs
250lbs- 6 reps(grip)

Tri Set
Wide Dips
90lbs- 6 reps
90lbs- 3 reps (Chest was spent)

and

Lawn Mower Rows
80lbs- 15 reps (easy could have probably gone to 20+)
90lbs- 15 reps (still probably could have gotten a few, but I was looking for only 10 reps)

and

Dumbell Reverse Flys
45lbs- 10 reps
50lbs- 9 reps

Decent work out for how sporadic I was month of April always gets me because its the last month of classes, but seeing as this is my last semester of college should be the last time my workouts are effected . Was happy to see I didn't lost much strength a little bit of endurance, but overall I was happy. Looking to extend my strength focus for a few more weeks since April was lack luster.

Some notable thing to look forward to
May 11 first baseball game
May 12 graduation

We'll see how much playing baseball effects my work outs. Really depends on how much I beat myself up. Being a base stealer i beat myself up pretty good, I have the scars to prove it. But thats how I play the game, the second I don't it's time to hang up the spike IMO. My goal is at least 30 stolen bases we have a 35 game schedule. I'm pretty confident I can do it since I stole somewhere around 21 plus bases in about 21 games and on top of that it was my first season back from ACL surgery. I'm hoping they keep more accurate stats as they weren't very accurate last season.One of the players father who kept the book did as much as he could to make his 21 year old son look the best on the team, I thought we had passed that around 12 or 13 years old but apparently not

[TheAteles]

Yesterdays Workout- Chest
May 10, 2011

Dumbbell Incline Bench Press
75lbs- 8 reps
75lbs- 8 reps
75lbs- 6 reps

Wide Dips
BW- 18 reps
BW- 22 reps
BW- 20 reps

Dumbbell Flat Fly
50lbs- 6 reps
50lbs- 7 reps

Dumbbell Pullovers
50lbs- 10 reps
50lbs- 10 reps

Not the bets chest workout I've done, Probably the weakest since February but with the way my body adjusts to stress (and times with out stress) I expected it. Some of it could have been mental because I was very concious of my ankle throughout the session to make sure I wouldn't re-injure it. Overall I was happy because I didn't lose much and with a week or too I'll be back to where I was prior making progress.

[TheAteles]

Todays Workout- Back and some shoulders
May 11, 2011

Towel One Handed Lat Pulldowns
90lbs- 10reps each arm
90lbs- 10reps each arm
90lbs- 10reps each arm

Struggled more on my left hand which was surprising

Super Set One
Seated Dumbbell Shrugs (to protect my ankle)
100lbs- 10 reps
100lbs- 13 reps
100lbs- 14 reps

and

Reverse Fly
45lbs- 10 reps
45lbs- 12 reps
50lbs- 10 reps

Super Set 2
Psyioball Towel Inverted row
BW- 15 reps
BW- 16 reps
BW- 12 reps

and

EZ-Bar Upright Rows
80lbs- 10 reps
80lbs- 10 reps
80lbs- 10 reps

Good workout. I been on a grip kick lately while doing back and shoulders. I did the hardest variation possible with inverted rows and got decent numbers i was pretty happy with that. The towel lat pull downs were pretty intense and isolated my lats pretty damn good. Ankle is slowly making progress, can walk on it now with now limp at times but still sore as hell.

[wolf555]

Hey, what the freak, i'm the resident PT addict why you trying to steal my thunder. All kidding aside, dang your lifting a good bit. As far as weight goes I think you got me beat but what are you doing for cardio? Looks like you do mostly weight training, ever throw in any heavy calasthinics?

[TheAteles]

Hey, what the freak, i'm the resident PT addict why you trying to steal my thunder. All kidding aside, dang your lifting a good bit. As far as weight goes I think you got me beat but what are you doing for cardio? Looks like you do mostly weight training, ever throw in any heavy calasthinics?

Haha I've worked hard to get where I'm at. Thanks for the acknowledgement!  I always warm up before doing a quick active dynamic warm up to get the blood flowing.

But I don't do what most people consider "cardio". I'll slap together trisets or circuits and cut my rest time if I want to work on cardio. My April 28th workout I had less than 30 seconds between every exercise, normally going directly to the next one. That had my heart rate going good. I don't do the "normal" cardio routines. I usually focus on explosive movement with most of my workouts for speed and power. I also play baseball and I get a lot of running around in during practice shagging fly balls during batting practice. We normally practice twice a week. Also my core circuits are normally 15-25 minutes and are extremely intense and get the heart going.

Before I started my log here I was doing sprint/plyometic workouts once or twice a week. I normally start these sessions out by running about a mile and an extensive active dynamic warm up. Then about 25-35 minutes of sprint/plyo work. But as the semester got close to the end I couldn't do everything I wanted to do fitness wise. You may have noticed the last 3 weeks I only got workouts in once a week. I just graduated so my workouts should return to normal. I plan on going for strength until around June then switching to some endurance weight training 3 days a week and doing a lot of running sprint/plyos and all on the other days. I may work on my mile to see how fast I can get it. My guess if I ran one now it would be 7 minutes or less. I've ran the mile in the past without doing any of the "normal" cardio routines in 6:28. So if I get on a mile kick I'll probablylook to get it in under 6 minutes.

[TheAteles]

Todays Workout
Chest
May 16, 2011

Dumbbell Bench Press
85lbs- 6 reps
80lbs- 8 reps
80lbs- 7 reps

Wide Dips
BW- 21 reps
BW- 17 reps
BW- 22 reps

Dumbbell Incline Fly
45lbs- 10 reps
45lbs- 10 reps

Dumbbell Pullovers
60lbs- 10 reps
60lbs- 10 reps

Not a bad workout getting back into the swing of things. Sadly ankle is still recovering I believe I have a bad level 2 sprain so that will take some time. But i think my struggles with the dumbbell weight isn't so much the weight but the stabilization. As for Dips don't want to use weighted just in case I come down too fast for the ankle, hopefully next session. I'm going to go heavy until June now I decided and then create some new workouts for the summer to switch things up.

[wolf555]

Guess we're on oppisite sides of the globe then, In my careerfield we focus more on endurance and cardio, your carrying about 50-60lbs of gear before you even add on a ruck so being able to move long periods of time with that much weight forces you to focus more on cardio and endurance training, thus I don't get much strength training, my lift weights are low, but I can go forever. The strength training we did on team was usually after 4-5 hours of previous running and rucking, the cadre just loved to torcher us like that, corse selection is more about breaking you down and seeing if you will quit then actual training. If your looking for a good endurance workout, try rucking, KBs are beast to. In the meantime I think i'm gonna steal some of your workouts, carrying around a 70lbs ruck when you weigh 143 ain't easy no matter how good your endurance is. Good luck with the training.