Author Topic: Alex's training log, comments welcome (Read 374 times)

Alex Patterson · « **on:** September 23, 2011, 05:52:06 AM »

I've been putting off making one of these till I had my routine more figured out. But then I thought might as well figure it out as I go. This will be for my exercise rountine/parkour/nutrition. I'll probably be adding to it a couple times a day since I have the memory of a fish. It might be a little sporadic at first, with a new born baby my 6 year old daughter and trying to get my VEE-DUB running before the cold hits. My days are busy.

The basics about me.
34 years old
5'11"
188 pounds

I'm going to include my daily job in my workout since I lift and move such heavy material. Probably break it down into poundage of what metal I handled.

So I'll start today. Posting after work.

Alex Patterson · « **Reply #1 on:** September 24, 2011, 07:05:19 AM »

This is for yeaterday

Sept 23, 2011
Up at 4:30am. 10 pull ups, 10 chin ups. 10 hammer pulls. That was at home. Gym at 5am. 15 minutes on the treadmill. Hit the free weights for 20 minutes. All dumbell work since this is Planet fitness. I'm working on figuring my 5RM. Still off some.

Overhead press 70 pounds, 8/8/5
Bench press 100 pounds, 10/10/8
Laterall raises 50 pounds, 8/8/4. Really pooped out on them
Tricep exstensions 100 pounds, 6/6/5
Cable row 160 pounds, 7/6/4
Lame squats with 60 pound bar. All PF has. Mostly working on form. A bunch
Dead lifts with 150 pounds of dumbells, 10/10/8
20 BW dips
Straight legged leg lifts, 20
L-sit 15 seconds, 3 times.

At work at 6.
Pulled 50 sheets of 1/4 inch plate mild steel. 498 pounds per sheet. Not sure how to count that but trust me. Its friggin hard.

During the work day I worked in 20 more pull ups. 30 dips. 20 BW squats. 40 pushups.

Nothing really Parkour related other then working on rolls in the living room

Alex Patterson · « **Reply #2 on:** September 24, 2011, 07:08:14 AM »

Nutrition for sept 23

Banana
Peanut butter, banana and honey sandwich on whole wheat bread
Rockstar recovery energy drink
Crappy processed chicken sandwich on bagel
Arizona green tea
1 little bag of reeses pieces
carne asada burrito with rice and beans.

Alex Patterson · « **Reply #3 on:** September 25, 2011, 08:28:08 AM »

Saturday. Sept 24

Not much of anything.

10 pull ups, 10 chin ups
10 push ups with 46 pound daughter on my back
BW squats
Walked about 5 miles at the local farmers market and festival

Nutrition

Breakfast:
Bowl of raisin bran with rice milk, I'm lactose intolerant
Banana
Two vanilla sandwich cookies

Lunch:
Roastbeef sandwich on sourdough bread
32 ounce coke

Dinner:
Ramen noodles

I'm working on cutting out the bread but I'm a sandwich-a-holic. Also this has shown me thatt I don't eat enough during the day.

Joe Brock · « **Reply #4 on:** September 25, 2011, 09:32:36 AM »

Quote from: Alex Patterson on September 25, 2011, 08:28:08 AM

this has shown me thatt I don't eat enough during the day.

That's the most common discovery. I had the same issue, and tracking food made it very apparent.

Alex Patterson · « **Reply #5 on:** September 25, 2011, 09:38:41 AM »

And what's funny is I thought I was eating too much before. That's why I wasn't losing any weight yet.

Alex Patterson · « **Reply #6 on:** September 26, 2011, 08:17:37 AM »

Sunday is a rest day for me. Went on a mile walk with my wife and kids and that's all.

Eats:

breakfast: Bowl of raisin bran with rice milk
Lunch: baked chicken and vegetables, 32 ounce green tea
Dinner: black beans and corn

Alex Patterson · « **Reply #7 on:** September 27, 2011, 04:22:47 AM »

Monday sept 26

Up and 4:30
10 pull ups
10 chin ups
15 hanging leg lifts last one going into L-sit for 15 seconds
20 push ups with 20 pound weight vest on
5 handstand pushup against wall

At work:
Pulled 10 sheets of 1/4 mild steel. 379 lbs each
Pulled 8 sheet 8 gauge stainless. 252 lbs each

Just to make it clear the pulling the metal at work is a lot like a standing, chest high row. Uses the arms, chest and back. Uses legs a lot on the sheets getting in the 500 lbs range.

Worked in 40 dips and 20 pull ups.

Food:
Peanut butter and banana and honey on whole wheat bread
Some weird little nut and seed bar my mom-in-law got me
1 peach
Left over chicken and veggies for lunch
Black beans and corn
Dinner was cup o noodle
Lots of water
Rockstar recovery and Arizona green tea

Shamas · « **Reply #8 on:** September 27, 2011, 04:50:39 AM »

Quote from: Alex Patterson on September 25, 2011, 09:38:41 AM

And what's funny is I thought I was eating too much before. That's why I wasn't losing any weight yet.

I said the same thing, as many others have. I thought I ate a ton of food all day. I was eating too little and to unhealthy.

Glad to see you keeping track and making progress! Great work! Keep it up, man.

Alex Patterson · « **Reply #9 on:** September 27, 2011, 05:41:41 AM »

Thank you. It feels good to actually write this stuff down and see what I'm doing.

Things are starting to settle down in my houe with the new baby, so I should be able to start more specific Parkour oriented training.

Alex Patterson · « **Reply #10 on:** September 28, 2011, 04:03:31 AM »

Tuesday sept 27:

Didn't do much. I did something to my lower back the other day at work and its hurting. But at worked I worked hard. Pulled 65 sheets of 7 gauge mild steel. 300 pounds each. And the pulling wasn't even the hard part. I had to cut it down from 48"x120" to 36"x40". That right there is a killer workout.

Eats:
Peanut butter and banana and honey on whole wheat bread
Rockstar recovery, last one ever I promise
Greek yogurt with a plum and banana, weird my body can't handle milk, but the greek yogurt is fine
Chicken and beef fajitas minus the tortilla
Angel hair pasta with Prego and soy crumbles.

Alex Patterson · « **Reply #11 on:** September 28, 2011, 05:21:55 AM »

Found this video online. Thought it would help to see what is my workout at work. This is a smaller version of what machine I run at work.

http://m.youtube.com/index?desktop_uri=%2F&gl=US#/watch?v=eop7UDoCRwg

Mine it 12 foot. And on theleft side there's a big table where I put the stack of metal. I pull it off using a hand magnet and chop it. Just for reference. When I started this job. I weighed 210. After two years of running that beast I was 175.

Alex Patterson · « **Reply #12 on:** October 03, 2011, 08:50:14 AM »

Haven't done much the last few days. Weird pain in my lower back. But what's weird is it hurts more when I sit. Feels like them muscles are being stretched weirdly when I sit.

Can't remember all I've done the last few days so picking up here.

Oct 3
Today exercise:
Just work. That's all. No more. No less.

Eats so far. Peanut butter and banana and honey for breakfast
Hamburger and rice and pepper thing on break.
Hotdogs will be for lunch with Xing green tea.

Alex Patterson · « **Reply #13 on:** October 10, 2011, 04:20:27 AM »

Last couple days my back has been feeling better so I hit the gym this morn.

Pull ups 10/8/8
Chin ups 10/10/8
BW dips 20/15/15
Overhead press 60 pounds. 10/8/6
Lateral arm raises. 40 lbs 10/8/5
Chest flys 40lbs 10/8/8
Bench press with dumbells 80lbs 12/10/8
Cable row. 120lbs 10/8/6
Squats 60lbs barbell, back still a bit sore. 10/10/10
Deadlifts. 60lbs. 10/10/10

Saw a guy doing DL's on the Smith machine . Silly guy.

Ate banana and peanutbutter and honey sandwich so far.

Joe Brock · « **Reply #14 on:** October 10, 2011, 06:33:07 AM »

Glad to hear that your back is feeling better. I got a strange "tweak" in mine about 2 weeks ago from doing continental cleans with an axle. Those make me nervous, although I haven't had a major issue in about a year. I hope all pans out well for you too.

Alex Patterson · « **Reply #15 on:** October 10, 2011, 07:56:50 AM »

Thanks Joe. Its weird how I hurt my back. I wasn't doing anything. I was standing bent over moving some parts at work for like 5 minutes. Stood up and pow! Pain. Still hurts some when I do L-sits and the like.

I've yet to do much with the cleans due to the major lack of weights planet fitness has. But my vee-dub will be on the road this week so I can start saving for my weights finally.

Alex Patterson · « **Reply #16 on:** October 11, 2011, 06:18:40 AM »

To finish off yeasterday. Oct 10

Didn't do much at work worth noting. Lots of lifting with my arms.
Finished the day off with push ups with my daughter. Round 20 or so. We loose track when we're playing. Worked on rolls on the carpet and QM around the house. Up and down stairs.

Food.
Two frozen burritos, well. I cooked them first.
7-11 hot dog for lunch
Angel hair pasta with prego sauce and soy crumbles for dinner.
Lotsa water

Alex Patterson · « **Reply #17 on:** October 12, 2011, 03:09:34 AM »

For oct 11th:

Wife decided I needed more sleep and reset my alarm clock for 5 so no gym in the morn.
So 10 pull ups. 10 chin ups.
40 push ups
50 bw squats
And a lot of stretching, man I'm sore

At work pulled 50 sheets of heavy stainless. Around 275 pounds each, managed to work in 20 dips and and about a full minute combined L-sit

After work had to get my flu shot then meeting at my church so nothing then.

Eats:
Penut butter and honey and banana sandwhich for breakfast
Beef stew on break at work
Hamburger and hotdog and green salad for lunch.
Turkey panini and mushroom soup for dinner.

Lotsa water all day and 1 Xing green tea

Alex Patterson · « **Reply #18 on:** October 13, 2011, 03:12:14 AM »

Oct 12

20 push ups.
5 hand stand push ups against wall
50 bw squats
20 dips
30 second L-sit
Practiced rolls on the carpet

At work pulled 25 sheets of 1/4 inch. 320 lbs each

Nutrition
Penut butter and banana
Two pieces of fried chicken from the gut truck
Two corn dogs for lunch.
Bowl of cereal
Wasn't a good day for eating.

Alex Patterson · « **Reply #19 on:** October 17, 2011, 02:33:04 PM »

I haven't done much the last few days. My back has been hurting again. So its been just pulling the metal at work. But did do some precision jumps though.

I can't remember what I've eaten the last few days.

Planning on hitting it again tomorrow.

News:

Author Topic: Alex's training log, comments welcome (Read 374 times)