Abc Featured Athlete: Off season training? Are you kidding me?

[SeanCalder]

Date of training: 9/10/05 Time of training: 1730

Muscles being worked: light-moderate back and shoulders

Supported T-bar rows: 180 x 12+2 assist
180 x 8+2 assist
Lat Pulls: 240 x 12+2 assist
240 x 8+3 assist
V-bar seated cable rows: 220 x 6+2 assist
180 x 8+2 assist
behind the neck pulldowns: 200 x 9
160 x 11
Cable lateral raises: 30x 18
30x 15
45deg prone laterals: 20 x 8+4 assist
20 x 7+5 assist
Reverse machine flys: 200 x 8
160 x 12

Overall grade: C for effort and C for results.

Factors affecting training: slept 6+ hours night prior to training, had day off from work, ate 3 meals prior to training, drank approx 2 liters prior to training, stress level 3-4.

Areas of improvement: better hydration, more meals prior to training especially when training late in day, frequent naps when off from work.

I was tired before I ever got to the gym. I thought training would give me an energy boost, it did not. I usually get physically ill after training legs( flu-like symptoms). It usually is worst the first day after and gets better in subsequent days. That is how I felt all day.

[SeanCalder]

Day of training: 9/11/05 @ 1745

Muscle group(s) being trained: Biceps and triceps

EZ bar curls: 115 x 11+4 assisted
115 x 6+4 assisted
SA machine curls: 50 x 9+4 assisted SA=single arm
55 x 8+5 assisted
Incline DB curls: 40 x 7+4 assisted
40 x 4+4 assisted
straight bar tricep extensions: 100 x 20+
120 x 16
BB french curls: 115 x 12+4 assisted
115 x 8+4 assisted
reverse grip SA tricep extensions: 60 x 12
60 x 6+2 assisted

Note: I find that squeezing these muscle groups very hard at the full extension/flexion stimulates more growth. In otherwords pausing at the end of the concentric motion. Keeping your wrist in slight extension during all bicep and tricep closed chain movements overloads the forearms virtually eliminating their use. Hence, greater focus on the muscle group being trained. When training these muscle groups it is also important to focus on keeping the elbow stationary so that you use minimal accessory muscle groups.

Overall grade: B+ for effort, B for results

Factors affecting training: Nagging left elbow tendonitis; can't train tricep heavy. Ate 6 meals prior to training. Drank 4 liters of water. Slept 7 hours the night before training. Stress level 3-4. Worked 12 hours prior to training.

Areas for improvement: better hydration. Ice elbow regulary and use anti-inflamatories PRN(as needed).

[Venom]

Your workouts are sick, Sean! I am big time studying this and plan on implementing these methods. Your journal is awesome. [img]/forum/images/graemlins/laugh.gif[/img]

[spyderman_88]

Why is hydration always bothering you? Are you dehydrated all day or just after your workout?

[SeanCalder]

I work as an RN in a busy ICU. I barely have the time to eat all my meals much less drink the kind of water I should. I would either be in the breakroom or bathroom all the the time and then my patient care would suffer. I notice my dehydration at work when I'm constantly thirsty. I do believe it affects my workouts and recovery.

[Absolute]

Great journal Sean! Interesting results for your workout on the 9th when you forgot your gym bag. The no music thing resulting in greater focus. I recently just stopped bringing my iPod to the gym altogether. Not for any particular reason, but I find I am more focussed now. Maybe I just needed a change. Also along the same lines, I work at a gym then go to a different gym to workout at night and find the change results in positive workout results. I am also sometimes under time constraints and show up at the gym about an hour before it closes. I find this helps tremendously in keeping my intensity up and making sure I don't rest too long in between sets.

Keep up the awesome work, you're going to look great at Nationals!

[SeanCalder]

Training Day: 9/13/05 @ 1530

Muscle groups being trained: Heavy Back, calves

Partial deadlifts ( bar just below patella, traditional stance): 585 x 6, 635 x 6, 675 x 5 ( grip limiting factor, all ready use wraps)

Weighted chins: body weight + 55lbs: 7/7/6

Bent over DB rows: 150 x 10/10/10 ( heaviest dumbells in gym are not enough, however recognize the benifit of DB rows for back thickness so I will continue)

Hammer Strength behind neck pulldowns: 320 x 8/8/8

Seated calf raises: 4P/3P/2P x 8/8/14
4P/3P/2P x 7/7/14 P=45 lb plates
(the above calf raises were a stripping set, no pausing)

Factors affecting training: slept 6 hours, drank 3 liters of water prior to training, ate 5 meals prior to training, stress level 4-5, worked an 8 hour busy workday.

Areas for improvement: more sleep, better hydration, work on improving grip strength so I can do heavier deads. Mimimize stress.

[SeanCalder]

Date of training: 9/14/05 @ 1745

Muscle groups being trained: Heavy shoulders and light-moderate chest

DB bent-over lateral raises: 35 x 7/7

Smith machine behind the neck press: 4P x 9/7 P=45lb plates

Bent-over machine lateral raises: 60 x 20, 95 x 13

Weighted dips: Bodyweight + 140 x 8/8

Hammer strength incline press: 8P x 11+4 assist/5 + 3 assist

DB flat press: 120 x 5 +3 assist, 110 x 5 + 3 assist

Free Motion flys: 70 x 12 + 2 assist/ 9 + 2 assist

Factors affecting training: 5 hours of sleep night prior, 3 liters of water prior to training, 6 meals ate prior to training, stress level at 5, Left elbow tendonitis irritation.

Areas for improvement: Consider adding a carb drink after heavy shoulders to maybe replenish some carbs in chest? Better hydration. More sleep. Stress management.

[SlimRat]

Love the detail...keep up the awesome work!

[Fahsy]

Hey Sean, what does your warm-up look like before these workouts?