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 Sam G.'s Training Log

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Sam Goodson
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PostSubject: Sam G.'s Training Log   Thu May 22, 2014 1:42 pm

* = PR
- = Missed Attempt
"3x5" = Sets Then Reps
"x5" = Reps
BW = Bodyweight

18 May 2014
[No Supplements]
*200x2 Two Second Pause Bench [w/ belt and wrist wraps]
135x3x5, 155x2x5 Pendlay Rows
BWx5x10 Dips
185x5x10 Barbell Shrugs

19 May 2014
[No supplements]
*345x4 Deadlift [w/ belt]
155x3x3 Front squat [w/o belt]
30x5, 35x5, 40x5 Hammer Curls

20 May 2014
[No supplements]
*340 Squat
135x5x5 Romanian Deadlifts
135x5x5 Close Grip Bench

21 May 2014
[Animal Pak, B4 Fat Burner, Opti-Men, Epiq Pre Workout]
*185x5 Close Grip Bench
Tricep Pushdowns
BW Dips
Tricep Extensions
Hammer Curls
Barbell Curls
[Generic Arm Day, primarily to build some triceps]

22 May 2014
Rest

Note: This is a personal log for future reference in order to see what works and what does not. I intend to keep track of supplements in order to keep the most accurate log. I decided to not take any supplements for a few weeks prior, as advised on most labels, to see how/if the change would affect lifts. I am also starting a fat burner and adjusting my diet due to a subtle 10 lb gain in weight, probably water retention. Plus, it's beach season.

kbye



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Keosawa
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PostSubject: Re: Sam G.'s Training Log   Thu May 22, 2014 2:28 pm

First.
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LTomasiello
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PostSubject: Re: Sam G.'s Training Log   Thu May 22, 2014 4:27 pm

What up, Bubbles?
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Sam Goodson
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PostSubject: Re: Sam G.'s Training Log   Thu May 22, 2014 4:44 pm

Just hanging with my kitties at Kittyland Daycare Center
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LTomasiello
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PostSubject: Re: Sam G.'s Training Log   Thu May 22, 2014 4:47 pm

"Mayor of SnapCity" Perfect...
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Sam Goodson
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PostSubject: Re: Sam G.'s Training Log   Sun May 25, 2014 5:23 pm

* = PR
- = Missed Attempt
"3x5" = Sets Then Reps
"x5" = Reps
BW = Bodyweight

23 May 2014
[Animal Pak, B4 Fat Burner, Opti-Men, Epiq Pre Workout]
Rest Day

24 May 2014
[Animal Pak, B4 Fat Burner, Opti-Men, Epiq Pre Workout]
Rest Day

25 May 2014
[Animal Pak, B4 Fat Burner, Opti-Men, Epiq Pre Workout]
135x6, 155x5, 175x5, 195x5 Bench Press[w/ belt and wrist wraps]
135 3x2 2 Second Paused Bench Press
4x10 Tricep Pushdowns
BW+45 3x10 Pull Ups

Weight: 180
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Sam Goodson
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PostSubject: Re: Sam G.'s Training Log   Tue May 27, 2014 11:22 am

26 May 2014
[Animal Pak, B4 Fat BurnerAd by Vidx, Opti-Men, Epiq Pre Workout]
Rest Day

27 May 2014
[Animal Pak, B4 Fat BurnerAd by Vidx, Opti-Men, Epiq Pre Workout]
205 3x8, 225 x5, 235 2x2, 250 x1 Squat [w/o belt]
165 10x2 Paused Bench Press
3x10 BW Pull Ups
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Sam Goodson
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PostSubject: Re: Sam G.'s Training Log   Thu May 29, 2014 1:37 pm

28 May 2014
[Animal Pak, B4 Fat BurnerAd by Vidx, Opti-Men, Epiq Pre Workout]
205 3x8, 225 x5, 235 2x2, 250 x1 Squat [w/o belt]
95 5x5 Good Mornings
Lunges

29 May 2014
[Animal Pak, B4 Fat BurnerAd by Vidx, Opti-Men, Epiq Pre Workout]
135 x3, 185 2x3, 225 4x5, 235 x3, 250 2x2, *295 x1 Squats [w/o belt]
175 10x2 Paused Bench
205 x1 TnG Bench
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Sam Goodson
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PostSubject: Re: Sam G.'s Training Log   Mon Jun 02, 2014 3:33 pm

30 May 2014
Rest Day

31 May 2014
Rest Day

1 June 2014
Rest Day

2 June 2014
[Animal Pak, B4 Fat BurnerAd by Vidx, Opti-Men, Epiq Pre Workout]
225 3x9 Squat [w/o belt]
225 x9 Squat [w/belt]
175 8x2 Paused Bench Press
185 2x2 Paused Bench Press
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Sam Goodson
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PostSubject: Re: Sam G.'s Training Log   Tue Jun 10, 2014 4:49 pm

3 June 2014
[Animal Pak, B4 Fat Burner, Opti-Men, Epiq Pre Workout]
Rest Day

4 June 2014
[Animal Pak, B4 Fat Burner, Opti-Men, Epiq Pre Workout]
235 5x7 Squat [w/ belt]
225 2x1 Bench [w/ belt and wrist wraps]

5 June 2014
[Animal Pak, B4 Fat Burner, Opti-Men, Epiq Pre Workout]
Rest Day

6 June 2014
[Animal Pak, B4 Fat Burner, Opti-Men, Epiq Pre Workout]
250 7x5 Squat [w/ belt]

7 June 2014
[Animal Pak, B4 Fat Burner, Opti-Men, Epiq Pre Workout]
Rest Day

8 June 2014
[Animal Pak, B4 Fat Burner, Opti-Men, Epiq Pre Workout]
Rest Day

9 June 2014
[Animal Pak, B4 Fat Burner, Opti-Men, Epiq Pre Workout]
185 8x4 Bench
Tricep Pushdowns
BICEP CURLZ
[workout 2, super pissed]
365 2x1 Deadlift
135 5x5 Barbell Rows
5x5 Pull Ups
4x8 Face Pulls

10 June 2014
[Animal Pak, B4 Fat Burner, Opti-Men, Epiq Pre Workout]
Rest Day
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LTomasiello
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PostSubject: Re: Sam G.'s Training Log   Thu Jun 12, 2014 2:12 pm

365 2x1 Deadlift... I like this... I like this a lot...
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Sam Goodson
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PostSubject: Re: Sam G.'s Training Log   Fri Jun 13, 2014 12:29 pm

11 June 2014
[Animal Pak, B4 Fat Burner, Opti-Men, Epiq Pre Workout]
315 1x2 Paused Squat [w/ belt]
50 2x5 Standing Dumbbell Shoulder Press
Face Pulls

12 June 2014
[Animal Pak, B4 Fat Burner, Opti-Men, Epiq Pre Workout]
315 2x4 Deadlift [w/ belt]
135 3x5 Supinated Barbell Rows
Hammer Curls

13 June 2014
[Animal Pak, B4 Fat Burner, Opti-Men, Epiq Pre Workout]
Rest Day

Going to wedding over the weekend and then the Ozarks until the 18th of June. This will most likely be the last post until then.
 B) Smile
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Sam Goodson
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PostSubject: Re: Sam G.'s Training Log   Tue Jun 24, 2014 2:44 pm

19 June 2014
[Animal Pak, B4 Fat Burner, Opti-Men, Epiq Pre Workout]
300 x5 Squat [w/ belt]
135 5x5 RDL
BW 3x8 Pullups

20 June 2014
[Animal Pak, B4 Fat Burner, Opti-Men, Epiq Pre Workout]
200 x5 Bench Press [w/ belt and wrist wraps]
Tricep Pushdowns
Face Pulls
Lateral Raises
Hammer Curls

21 June 2014
[Animal Pak, B4 Fat Burner, Opti-Men, Epiq Pre Workout]
330 x5 Deadlift [w/ belt]
165 5x5 Barbell Row
Face Pulls
Static Holds

22 June 2014
[Animal Pak, B4 Fat Burner, Opti-Men, Epiq Pre Workout]
115 x5 Overhead Press
Lateral Raises
Tricep Pushdowns
Barbell Shrugs

23 June 2014
[Animal Pak, B4 Fat Burner, Opti-Men, Epiq Pre Workout]
295 2x1 Squat [w/ belt] *Tweaked Back and Patellar Tendonitis flaring*
135 3x2, 165 2x2, 185 2x2 Paused Bench
135 5x5 Close Grip Bench

Need to go back and look critically at my squat form. Tried conforming to Rippetoe method but feels very uncomfortable. Need a month to regroup and deload squatting
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LTomasiello
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PostSubject: Re: Sam G.'s Training Log   Thu Jul 17, 2014 11:05 pm

Where ya been, Sam?!
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Sam Goodson
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PostSubject: Re: Sam G.'s Training Log   Wed Jul 30, 2014 8:01 pm

*Candito 6 Week Training Program*

http://pastebin.com/XQPNxFRf
^Weights, sets, and reps for the 5 weeks^
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Sam Goodson
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PostSubject: Re: Sam G.'s Training Log   Fri Oct 03, 2014 3:15 pm

During this past month or so of inactivity I have been messing around with a few exercises and training styles to see what I like and what works. What I've come up with is that simplicity is not only sufficient but also necessary. The 3 main lifts along with simple but effective accessories and attention to form and overall body wellness is what will work the best. I guess, my new approach is somewhat Sheiko. With that being said, here is my first day of training:

Beltless Deadlifts: 365x2, 315 3x2
Walking Lunges: 45 lb dumbbell in each hand 3x8
Glute Ham Raises: 3x10
Underhand Rows: 135 4x10
Hammer Curls: 30 lb dumbbells, 35 dumbbells, and 25 lb dumbbells 3x10
Calf Raises: 2x12 1x20
Stretching of rear chain, quads, hips, and abs

Analysis: The deadlifts were okay. The speed felt pretty good off the floor but lockouts were not the best. I need to work on rear delts, traps, and overall upper back strength. Lunges also need work considering the amount of weight I used recently used to be a warmup. This was my first time doing glute ham raises and I loved them. The overall contraction felt good coupled with the ability to work up in speed seems like it will carry over very nicely to the deadlift. Underhand rows were done using a curl bar and it made it much easier on the wrists along with getting a much better contraction in the lats. Hammer curls and calf raises were purely done with the intention of looks so not much to say about that. The stretching felt amazing. I never stretch before workouts, instead I am incorporating a lot of foam rolling and mimicking of the movement before training. The stretching after a workout feels much better. The blood is already flowing so the tightness seems to much easier to conquer. My hips have been bothering me immensely during squatting and has resulted in a loss of form and uncomfortable positioning in the squat. I will proceed to work on that and build up my legs through other exercises in the meantime. Overall, it was a good workout with a clear idea of where I wanted to go and a thorough analysis of my weaknesses.


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Chris Anderson
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PostSubject: Re: Sam G.'s Training Log   Fri Oct 03, 2014 10:02 pm

I always thought you had an "e" in your name.


fuck i am bad with names

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Sam Goodson
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PostSubject: Re: Sam G.'s Training Log   Sat Oct 04, 2014 10:08 pm

Day 2 of not being a dumbass during training:

Touch and Go Bench Press: 225 x1
Close Grip Bench Press: 135 3x10
Pull Ups: 3x8
Chest Flies: 3x10
Dips: 3x10
Tricep Pushdowns: 3x12
Hammer Curls: 3x10
Shrugs: 205, 245, 275 3x12

Analysis: Both speed and pressing power felt really off today. My arch was uncomfortable so that is good but I really need to just start working on brute strength. I will proceed to up my volume of benching along with starting to try to get shoulder work in if I can find pain free exercises. My left delt seems uncomfortable under any weight along with an adhesion in my right lat that needs work. It looks like I am no exception to the common theme of bad benchers at Iowa.
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