nickortego Workout Log

[nickortego]

1/14/2007
Weight: 169 BF%: 17 (Tanita scale) 13(Omron hand-held)
Getting back into the weights after laying off a little while to train for a marathon.
Workout: First weight training workout in a while.
Warm up: Elliptical 5 min.
One Arm Snatch (dumbell) 25x8, 35x8, 45x8, 50x8 each side

Superset
Deadlift (snatch grip, standing on 4in. Step) 135x10x10x10
Bench Press 135x12x12x12

Superset
Squat (ATG) 185x10x10
Pull ups (close, semi-supinated grip) BWx10x10

It felt great to lift some weights. Not extremely intense, just wanted to wake my muscles up.

Plan: 4 weeks of reintroducing my body to weight training. Running 2 times per week, Total Body weight training 2 times per week. 1 time per week of GPP(General Physical Preparation) which will include either stadium running or Crossfit routine. Diet will include eating 5-6 times a day, with relatively low carbohydrates, but not really a ketogenic diet.
Weight Training Routine
Workout 1
DB One Arm Snatch 2 working sets after warming ups
Superset
Squats(ATG) 3 sets
Pull ups (Close Semi-supinated grip) 3 sets
Superset
Deadlift (wide snatch grip, standing on 4in. Step) 3 sets
Bench Press
Superset
Pulley One Arm Row (elbow out) 3 sets
Pulley One Arm Push (elbow out) 3 sets
Superset
45 degree low back/hip extension 2 sets
Incline leg raises 2 sets
Superset
DB curls 3 sets
V-bar Tricep Press down 3 sets
Workout 2
DB Clean and Jerk 2 working sets after warm up
Superset
Front Squat 3 sets
Pull-ups (wide grip) 3 sets
Superset
SL Deadlift
Dips
Superset
Low Pulley Row
DB Bench Press
Superset
DB Side Bends 2 sets each side
Pulley Trunk Rotation 2 sets each direction
Superset
DB Lying Tricep Ext 3 sets
DB Hammer Curl 3 sets

Weight Training will alternate between Workout 1 and Workout 2
Running twice per week will be 2-4 miles.

[nickortego]

1/16/2007 Workout
DB One Arm Snatch 25x8, 35x8, 50x8x8 each side

Superset
Squats(ATG) 185x10x10x10
Pull ups (Close Semi-supinated grip) BWx10x10x10

Superset
Deadlift (wide snatch grip, standing on 4in. Step) 135x10x10x10
Bench Press 135x12x12x12

Superset
Pulley One Arm Row (elbow out) 30x12x12 each side
Pulley One Arm Push (elbow out) 30x12x12 each side

Superset
45 degree low back/hip extension 2 sets of 15
Incline leg raises 2 sets of 15

Superset
DB curls 25x12x12x8
V-bar Tricep Press down 50x12x12x12

Comments: It feels great to get back to weight training. I’m pumped.

[nickortego]

1/17/2007 Workout
20 min. Elliptical High-Intensity Interval Training
1 mile run on Treadmill 7:32

[nickortego]

1/19/2007 Workout 2:45pm
DB Clean and Jerk (both arms) 25×8, 35×8, 45×8x8

Superset
Front Squat 135×10x10×10
Pull-ups (wide grip) BWx10×10x10

Superset
SL Deadlift 135×10x10×10
DipsBWx15×15x15

Superset
Low Pulley Row 130×12x12×12
DB Bench Press 50×12x12×12

Superset
DB Lying Tricep Ext 25×12x12×8
DB Hammer Curl 25×12x12×8
Comments: I kept the rest time down. I had some slight nausea during the first 2 supersets involving deadlifts, squats, dips, and pull-ups. I felt stronger than I did on the Tuesday workout earlier in the week.

[nickortego]

1/20/2007 Workout 10:15 am
Aerobic Row (Kayak) machine 10min. HIIT
Elliptical 15min. HIIT
Treadmill running 1 mile 7:29

[nickortego]

I was only going to post measurements every 4 weeks, but I'm quite excited about how quick my measurable results have been.
Results after 8 days of returning to weight training.
Weight is down from 169 to 167.
BF% is down from 13% to 10.8%
Lean Body Mass is up from 147 to 149
Thank God for muscle memory.

[nickortego]

1/23/2007 Workout 6:30pm
5 min Elliptical
Overhead Squats with pvc bar 2x20
One Arm Snatch 25x8, 35x8, 55x8x8 each side
Squat (ATG) 205x 12x12x12
Wide Grip Deadlift (standing on 4 in. step) 155x10x10x9 low back fatigue
DB Curl 30x10x10
V bar Pressdown 70x10x10
DB Bench 60x12x12x7
Low Pulley Row 140x12x12x10

Superset
DB Incline Press 45x12x8x7
Flat DB Chest Press on swiss ball 25x15x12x12

Superset
DB Bent Over Row 35x12x12x12
One arm pulley row 25x12, 10x12x12 each arm

Superset
Horizontal Pullup (feet on ball) BWx10x10x10
Pushups (feet on bench) BWx12x12x12

I deviated somewhat from the planned workout, because I had a chance to workout with my old training partner, who was doing chest and back. I still managed to accomplish the goal of this program which is a full body workout.

[nickortego]

1/24/2007 Workout
Elliptical 18 min. HIIT
Aerobic Row (kayak) machine 10 min. HIIT
Running 1mile 7:55
Captains of Crush No. 1 gripper 3x3 on each hand

[nickortego]

1/26/2007 Workout
Warm up: Elliptical 5 min
Overhead Squat (pvc bar) BWx20x20
DB Clean and Jerk 25x8, 35x8, 45x8, 50x8

Superset
Front Squat (ATG) 155x10x10x10
Pull-ups (wide grip) BWx12x12x12

Superset
SL Deadlift 155x12x12x12
Dips (BW+25)x12x12x10

Superset
Low Pulley Row 140x12x12x10
Bench Press 155x8x8x6 fatigue from dips

Superset
DB Lying Tricep Ext 25x12x9x8
DB Hammer Curl 25x12x12x10

[nickortego]

1/27/2007 Workout
Elliptical 18 min. HIIT
Aerobic Row (kayak) 10min. HIIT
Running on tread mill 1mile 8:45
Pulley External Rotation 10lbs. 2x10 each arm
Pulley Internal Rotation 10lbs. 2x15 each arm
Pulley External Rotation at 90/90(elbow at shoulder level/bent at 90 degrees)
5lbs. 2x15 each arm
Pushup-plus(protraction part of pushup) BWx15x15
Cuban Press on 45degree low back ext. bench 8lbs. 2x15
Captains of Crush No. 1 gripper 5 sets of 3 reps each hand
Comments: I decided to add some shoulder health maintenance work today to prepare my shoulders for the increasing poundage to come in the next few months.

[nickortego]

1/30/2007 Workout
Warm up: Elliptical 5 min
Overhead squat (pvc bar) BWx20x20
DB One Arm Snatch 25x8, 40x8, 55x8x8 each side

Superset
Squats(ATG) 225x12x12x12
Pull ups (Close Semi-supinated grip) (BW+10)x12x12x12

Superset
Deadlift (wide snatch grip, standing on 4in. Step) 175x10x10x10
Bench Press 155x10x10x10

Superset
Pulley One Arm Row (elbow out) 40x12x12 each arm
Pulley One Arm Push (elbow out) 40x12x12 each arm

Superset
DB curls 30x8x8x8
V-bar Tricep Press down 70x8x8x8

Comments: I felt stronger this week on this workout. I raised the squat poundage by 20, and also the deadlift poundage by 20 without decreasing reps.

[nickortego]

1/31/2007 Workout
Elliptical 18 min. HIIT
Aerobic Row (kayak) 10min. HIIT
Running on tread mill 1mile 6:50
Pulley External Rotation 10lbs. 2x10 each arm
Pulley Internal Rotation 10lbs. 2x15 each arm
Pulley External Rotation at 90/90(elbow at shoulder level/bent at 90 degrees)
5lbs. 2x15 each arm
Pushup-plus(protraction part of pushup) BWx15x15
Cuban Press on 45degree low back ext. bench 8lbs. 2x15
Captains of Crush No. 1 gripper 8 sets of 3 reps each hand

[nickortego]

2/02/2007 Workout
Warm up: Elliptical 5 min
Overhead squats (pvc bar) BWx20x20
DB Clean and Jerk 25x8, 35x8, 50x8x8 each side

Superset
Front Squat 175x10x10x10
Pull-ups (wide grip) (BW+10)x10x10x10

Superset
SL Deadlift 175x12x12x12
Dips (BW+25)x12x12x12

Superset
Low Pulley Row 150x10x10x10
DB Bench Press 60x10x8x10

Superset
DB Lying Tricep Ext 30x8x8x8
DB Hammer Curl 30x8x8x8

Comments: I went up in the squats and deadlifts. I feel like my low back is getting stronger.

[nickortego]

2/03/2007 Workout
Elliptical 18 min.
Aerobic Row (kayak) 10min.
Pulley External Rotation 10lbs. 2x10 each arm
Pulley Internal Rotation 10lbs. 2x15 each arm
Pulley External Rotation at 90/90(elbow at shoulder level/bent at 90 degrees)
5lbs. 2x15 each arm
Pushup-plus(protraction part of pushup w/feet elevated) BWx15x15
Cuban Press on 45degree low back ext. bench 8lbs. 2x15
Captains of Crush No. 1 gripper 8 sets of 3 reps each hand
Comments: I took it easy and didn’t do intervals on cardio today. I felt low on energy. I eliminated the running because I plan to do some stadium running tomorrow on Sunday.

[nickortego]

2/04/2007 Workout
10 stadium sprints at Tiger Stadium
4-100yd. sprints

[nickortego]

2/06/2007 Workout Log
Warm up: Elliptical 5 min
Overhead squat (pvc bar) BWx20x20
DB One Arm Snatch 25x8, 35x8, 55x8x8 each side
Superset
Squats(ATG) 245x12x12, 275x10
Pull ups (Close Semi-supinated grip) (BW+25)x10x10x10
Superset
Deadlift (wide snatch grip, standing on 4in. Step) 185x10x10x10
Incline Bench Press 135x12x12x10
Superset
Pulley One Arm Row (elbow out) 42.5x12x12 each arm
Pulley One Arm Push (elbow out) 42.5x12x12 each arm
Superset
DB curls 30x10x10x8
V-bar Tricep Press down 70x10x10x10
Comments: I used my adidas weightlifting shoes today. I felt strong on squats.

[nickortego]

2/07/2007 Workout
Elliptical 10 min. HIIT
Treadmill Run 1 mile 7:19
Pulley External Rotation 10lbs. 2x12 each arm
Pulley Internal Rotation 10lbs. 2x15 each arm
Pulley External Rotation at 90/90(elbow at shoulder level/bent at 90 degrees)
5lbs. 2x15 each arm
Pushup-plus(protraction part of pushup w/feet elevated) BWx15x15
Cuban Press on 45degree low back ext. bench 10bs. 2x15
Captains of Crush No. 1 gripper 10 sets of 3 reps each hand

[nickortego]

2/09/2007 Workout
Warm up: Elliptical 5 min
Overhead squats (pvc bar) BWx20x20
DB Clean and Jerk 25x8, 35x8, 55x8x8 each side
Superset
Front Squat 185x10x9x10
Pull-ups (wide grip) (BW+10)x12x12x10
Superset
SL Deadlift 185x12x12x12
Dips (BW+25)x12x12x12
Comments: Upper body started to give out on front squats. I’m doing them olmypic style. I felt strong enough to hold the weight, but started to “lose” it during the last few reps of each set.

[nickortego]

2/10/2007 Workout
Elliptical 18 min. HIIT
Aerobic Row (kayak) 10 min. HIIT
Pulley External Rotation 10lbs. 2x12 each arm
Pulley Internal Rotation 10lbs. 2x15 each arm
DB External Rotation at 90/90(elbow at shoulder level/bent at 90 degrees)
8lbs. 2x15 each arm
Pushup-plus(protraction part of pushup w/feet elevated) BWx15x15
Cuban Press on 45degree low back ext. bench 10bs. 2x15
Captains of Crush No. 1 gripper 10 sets of 3 reps each hand

Superset
DB Curl 30x10x10x10
DB Lying Tricep Ext. 30x10x10x10

Superset
DB Hammer curl 35x8x8x8
V-bar Pressdown 70x10x10x10
Comments: I skipped arms yesterday due to time constraints, so I just couldn’t resist doing a few extra sets to get a good pump.

[nickortego]

2/11/2007 Workout
10 stadium sprints at Tiger Stadium
4-100yd. Sprints

[daYDreAmErX]

Good job so far.

[nickortego]

1/15/2007 Stats:
169 lbs, 13% BF,147Lbs Lean Body Mass, 22lbs. Fat Mass

2/12/2007 Stats:
167.5 lbs, 10% BF,150.75Lbs Lean Body Mass, 16.75lbs. Fat Mass

Changes: weight -1.5lbs., BF% - 3%, Lean Body Mass +3.75 lbs, Fat Mass -5.25lbs

Other measurement changes: waist - 1.25in, arms + 0.5in, chest +1.0in, hips -0.5in
What I learned: The Tanita bodyfat scale is not very reliable for charting changes in body composition. The Omron hand held machine and my girth measurements indicate a substantial change in body composition over the last 4 weeks, and the Tanita scale indicates no change. I'm not surprised by this, but I wanted to give the machine a fair trial. It failed. I'm going to post some progress pics soon.

This feels good, like I'm going in the right direction. I'm losing fat and gaining muscle simultaneously, probably due to muscle memory.

[nickortego]

Good job so far.

Thanks for checking out my journal. Hopefully, I can progress in strength as much as you have.

[nickortego]

New Workout Routine
Week 1 2x12
Week 2 3x8
Week 3 5x5
Week 4 8x3
Weight increases each week.
Workout 1- Usually Tuesdays
Pair 1 (alternating exercises)
Squat (ATG)
Pull-ups (close semi-supinated grip)

Pair 2(alternating exercises)
Deadlift (snatch grip, standing on 4in. Step)
Bench

Pair 3 (alternating exercises)
Barbell Curl
DB Lying Tricep Ext

Superset
Standing calf machine 3x8-12
DB side raises 3x8-12
DB Overhead press 3x8-12

Workout 2- usually Fridays
Pair 1
Front Squat (ATG)
Wide Pull-ups

Pair 2
SL deadlift
Dips

Pair 3
Low Pulley Row
Close Grip Bench

Superset
Seated Calf Machine 3x8-12
Cable side raise 3x8-12
One leg heel raise 3x8-12

Twice per week Cardio/Core/Shoulder Stability: usually Wednesdays and Saturdays
20 min elliptical HIIT
10 min Aerobic Row (kayak) HIIT
Run 10min
Incline Leg Lifts
Cuban Press
Pushup Plus
Pulley External Rotation
Pulley Internal Rotation
90/90 Pulley External Rotation
COC gripper

2/13/2007 Workout
Pair 1 (alternating exercises)
Squat (ATG) 275x12x12
Pull-ups (close semi-supinated grip) (BW+25)x12x11

Pair 2(alternating exercises)
Deadlift (snatch grip, standing on 4in. Step) 185x12x12
Bench 155x12x12

Pair 3 (alternating exercises)
Barbell Curl 65x12x12
DB Lying Tricep Ext. 30x12x12

Superset
Standing calf machine 2x12 300lbs.
DB side raises 2x12 15lbs.
DB Overhead press 2x12 20lbs.

[nickortego]

2/14/2007 Workout
20 min elliptical HIIT
10 min Aerobic Row (kayak) HIIT
Treadmill Running 1mile 7:04
Incline Leg Lifts 2x12
Cuban Press 2x15 12lbs
Pushup Plus(feet elevated) BWx15x15
Pulley External Rotation 10lbs. 2x12 each arm
Pulley Internal Rotation 10lbs. 2x15 each arm
90/90 Pulley External Rotation 5lbs. 2x15 each arm
COC gripper No.1 10 sets of 3 reps each hand

[nickortego]

2/16/2007 Workout
Warm-up: Elliptical 5min
Squat (pvc overhead) BWx20x20
Pair 1
Front Squat (ATG) 185x12x12
Wide Pull-ups (BW+10)x12x12

Pair 2
SL deadlift 195x12x12
Dips (BW+35)x12x12

Pair 3
Low Pulley Row 150x12x12
Close Grip Bench 135x12x12

Superset
Seated Calf Machine 2x12 90lbs.
One leg calf raise (BW+20)x12x12 each leg
Cable side raise 2x12 each side 10lbs

Superset
Rope Pressdown 57.5x12x8
Rope Curl 50x12x12

[nickortego]

2/17/2007 Workout
20 min elliptical HIIT
10 min Aerobic Row (kayak) HIIT
Treadmill Running 1mile 6:51
Incline Leg Lifts 2x12
Hanging Leg Raises 1x10
Cuban Press (on 45-degree back ext. bench) 2x15 12lbs
Pushup Plus(feet elevated) BWx15x15
Pulley External Rotation 10lbs. 2x12 each arm
Pulley Internal Rotation 10lbs. 2x15 each arm
90/90 Pulley External Rotation 5lbs. 2x15 each arm
COC gripper No.1 6 sets of 5 reps each hand

[nickortego]

2/19/2007 Workout
Pair 1 (alternating exercises)
Squat (ATG) 295x8x8x8
Pull-ups (close semi-supinated grip) (BW+35)x8x8x8

Pair 2(alternating exercises)
Deadlift (snatch grip, standing on 4in. Step) 205x8x8x8
Bench 185x8x8x8

Pair 3 (alternating exercises)
Barbell Curl 85x8x8x8
DB Lying Tricep Ext. 35x8x8x8

Superset
Standing calf machine 2x12 300lbs.
DB side raises 3x12 15lbs.
DB Overhead press 3x12 25lbs.

Comments: I felt strong. Lower reps, higher weight. A good change of pace. Looking forward to 5 sets of 5 next week.

[nickortego]

2/21/2007 Workout
20 min elliptical HIIT
10 min Aerobic Row (kayak) HIIT
Incline Leg Lifts 2x12
Hanging Leg Raises 1x10
Cuban Press (on 45-degree back ext. bench) 2x15 12lbs
Pushup Plus(feet elevated) BWx15x15
Pulley External Rotation 10lbs. 2x12 each arm
Pulley Internal Rotation 10lbs. 2x15 each arm
90/90 Pulley External Rotation 5lbs. 2x15 each arm
COC gripper No.1 6 sets of 5 reps each hand

[nickortego]

2/23/2007 Workout
Warm-up: Elliptical 10min
Squat (pvc overhead) BWx20x20
Pair 1
Front Squat (ATG) 205x8x8x8
Wide Pull-ups (BW+25)x8x8x8

Pair 2
SL deadlift 225x8x8x8
Dips (BW+50)x8x8x8

Pair 3
Low Pulley Row 170x8x8x8
Close Grip Bench 155x8x8x8

Superset
Seated Calf Machine 3x12 90lbs.
One leg calf raise (BW+30)x12x12x12 each leg
Cable side raise 2x12 each side 10lbs

Superset
Rope Pressdown 50x12x12
DB Curl 25x12x12

2/24/2007 Workout
20 min elliptical HIIT
10 min Aerobic Row (kayak) HIIT
Treadmill Running 1mile 7:25
Hanging Leg Raises 2x10
Cuban Press (on 45-degree back ext. bench) 2x15 12lbs
Pushup Plus(feet elevated) BWx15x15
Pulley External Rotation 10lbs. 2x12 each arm
Pulley Internal Rotation 10lbs. 2x15 each arm
90/90 Pulley External Rotation 5lbs. 2x15 each arm
COC gripper No.1 6 sets of 5 reps each hand