TODD'S Training Log

TODD'S Training Log
I made this forum to offer advice and help you guys out, I also hope in the process it keeps my own ass in gear and my training on track. It's really been hit or miss the past year and then some. I thought I had this sorted out and was gonna get back to some hard-core training. Then just a week back at the gym I tore ligaments in my lower back while training legs in early December 2006. That knocked me out for another two full months. My back is still tight and I have to be careful with it, it'll be a weak link for awhile. The past couple of weeks I have been gearing up and easing back in. The weights feel heavy and I am damn sore!! It is great to be back in the zone. Nothing is more motivating than feeding off a partner or feedback on a forum from others who can spar you on. Maybe we can carry this over here and keep each other motivated, focused, and on track. I'll keep a random log of my workouts and diet here as I start back into some serious training. There's still plenty of time to get back into shape before summer, which is gonna be here before you know it now. Spring is here, the days are getting longer, it's warming up, and pretty soon the girls will be out and about in their flirty skirts and sexy sandals! 8) Train Hard, T

On Monday I seriosuly re-aggraveted my lower back and have been stuck on the couch all week. Fuck. I have to go to physio for this now, it is a long-term chronic injury... It'll be a long time before I can push any weights hard again. Just sitting at my computer is a bitch. Good questions, great to see interest in this forum. I will definitely answer all your questions as soon as I can. T

Shit! Again?! That's brutal man! Get better! Drink water! ;)

Spray some Windex on it.

Lower back feels not too bad today. I rested it for a full week. Went into the gym tonight and did 45 mins. of cardio; bike, elliptical, and the Gauntlet (did 50 floors, halfway up the CN Tower). Gym was packed, so many girls here it is insanity, you guys who live south of the border don't have a clue.... I am in absolutely the worst condition probably since I first started training. The past 20 months has been an extended setback. (Although I did get a couple months of pretty good training in down in FL a year ago...) If my back keeps improving and I don't re-injure it my goal is to get back in great shape and training full bore by July 1st. Train Hard guys, keep us posted of your progress! T

I haven't logged any training on here yet but will soon. The past week has been great. Lower back is still tight but slowly improving... Been into the gym everyday to do cardio and loosen up lower back in the sauna/hot tub and stretch it out. Weights are light, but hit my entire body over the past week, easing in and watching my lower back. I swam 1/2 mile Sunday night at the Aquatic Center, and plan to stick to swimming a mile a week at the pool. I've got the weekend off as I'm pretty much sore everywhere right now... I plan to definitely compete this year, just not sure when... I have my eye on FAME Tropical in Sept. down in FL. I placed 5th there last year. 6 months out - we'll see what happens over the summer... T

Had another great week in the gym. Been using heavier weights all week. Lower back is still there though and gotta be careful. Injuries suck. I hit back last night with a partner and we hammered it. Best workout in a long time. 10 min. seat bike LATS Chins: bodyweight/10 bw/8 bw/5 Rev. Grip Pulldowns: 155/14 155/12 155/12 Padded T-Bar: 90/12 110/10 Hammer Strength Iso-Lat Hi Row: 180/9 180/8 H.S. Seat. one-arm row: 65/12 FOREARMS Behind back bar. curls: 65/16 65/12 75/10 75/7 I've been training in the 50m Aquatic Centre pool twice a week too. 1 mile a week. I was made to swim. Been looking at the Masters Swim Team here in London, I am seriously thinking of trying out for them this year. London was the Provincial Champions in '06 & '07. Train Hard! T

Nice training today. I went to the gym to do traps and delts today. Dumbell Shrug: 20/15, 20/15, 30/15, 30/15, 30/15, 40/12 Upright Barbell Row: 30/8, 40/8, 40/9 Dumbbell 1 Arm Shoulder Press: 10/8, 10/8, 10/8, 15/8, 15/8, 15/8 Dumbbell Raise: 10/8, 10/8, 10/8, 10/8, 15/8, 15/8 Front Dumbbell Raise: 10/8, 10/8, 10/8, 10/8, 10/8, 10/8, 10/8 Cardio: It is so nice today, clear blue skys and right around 78-80 degrees. Gorgeous. Todd, I love this weather :) :) :) So I decided to go outside and run the track. I did 12 laps (3 miles). That was my workout this afternoon. How does it look? Too many sets? Not enough exercises? Let me know your thoughts. Well, I think I just might have to head up to the mall to, um, look for something that I don't need to buy lol (for the scenery of course with this warm weather).

Hey! This is my training journal, get your own! :P Yeah man, the weather has been absolute shit here the last few days now, freezing, snow squalls, and whiteouts. OK, nice workout log. I can see how strong you are from your workout. You can start upping the poundage. Good number of exercises, too many sets, not enough weight. Reps are kinda low too. 7 sets of DB front raises with 10 lbs you are spinning your wheels. Try this next delt/trap workout, you should be able to do this or pretty close. (Train delts before traps.) Seat DB Press: 15/12 20/10 20/10 Barbell Row: 30/10 40/10 40/8-10 DB Laterals (side raise): 15/12 20/10 20/10 DB front raise: 15/10 Try 20/8-10 or too heavy: 15/12 15/10-12 Barbell Shrug: 70/15 80/12 90/10 DB Shrug: 30/12 40/10-12 I hit Chest & Bi's this morning. Bi's were sore from Thurs. back workout so I took it easy on them: CHEST Bench: 45/25 115/12 135/10 145/8 Inc. DB Press: 45/12 50/10 Flat DB Fly: 35/12 40/10 Dips: bw/8 bw/6 Cybex dec. bench: 100/14 BICEPS Std. cable curl: 50/15 70/12 100/10 EZ bar preacher curl: 65/14 70/12 Std. EZ bar curl: 90/6 (Quit after 6, was worried about my lower back...) :roll: For Easter our gym got in around $50 G in new cardio equpiment including a whole line of Arc Trainers, state-of-the-art elliptical runners, and a Jacob's Ladder which I have yet to try. Supposed to be more intense than the Gauntlet. (Picture climbing a neverending ladder...) T

Alright Todd, I am going to give your delt/trap that you recommend for me a try tomorrow morning. I am not sure I can hit some of the weight amounts but I will do my best. Thanks. Care to give me a workout for Triceps and Abs? Triceps I have some exercises down fairly good but I cannot do anything for my abs. I have tried a few things. When I try to do crunches, I feel like I am doing it wrong. By the end of the workout and into the evening, my abs are not sore, which tells me that I am not working them right. I know all other muscles after a workout are always sore, especially my legs (I think I work those the hardest). But I like your workouts that you have on here. I will try your biceps and chest one as well :) Talk to you soon. EA

Results from Todds Challenge.... I did well with your workout. I completed it from start to finish and then jumped on the bike machine for 10 minutes (resistance level 5) and then ran on the tred for 21 minutes (2.05 miles)(1 minute and last minute walking). The only part I could not do well was the Side Lateral Raise and the Front Dumbell Raise. I had to keep it at 10 lbs. There was no way I could do 15 or 20 lbs on those. It was hard just for me to get to 8 on each set with 10 lbs. Well at least I know where I need to work on a bit more lol. Tomorrow I am supposed to do my back. Have any challenges for me there? I have a few exercises that I do now but I am not happy with them. Do you have any recommendations?

I am doing tri's this afternoon, here is something close to what I will do. I do have a nagging lower back injury and it really limits some stuff I can do... TRICEPS Pressdowns Lying EZ bar ext. Cable French Press Bench Dips How many sets of crunches and other exercises are you doing for your abs? Wanna blitz them? Try this, 3 sets each, as many as you can do: ABS Hanging Leg Raises Inc. crunches Machine crunches Ex. ball ab pull-ins (love these) http://www.shapefit.com/abs-exercises-exercise-ball-pull-ins.html I figured you'd be able to get through that delt workout judging by your strength. Side laterals and front raises are strict and hard, keep at them and slowly raise the weight as you get stronger. For back here's the best of the best: LATS Deadlifts Chins Bent-Over Barbell Rows DB Rows Low Pulley I will do my best to log my training on here. Been training hard all week. Hitting the pool hard too, I swam a mile in 29 mins. on Thursday. First go at it. T

Hit Tri's this afternoon, and jacked 'em! TRICEPS 5 min. elliptical warm-up Pressdowns: 70/15 80/15 90/12 Lying EZ ext: 60/15 70/12 Close-Grip Bench: 95/14 115/12 (Then supersetted dips and DB ext's! Super pump!!) Bench Dips: bw/15 bw/15 bw/12 One-Arm DB ext: 20/12 20/10 Pool tomorrow morning and then Legs tomorrow night. TRAIN HARD! T

Here's today's training.... Pool this morning, tried jacking up the speed a bit; I swam 1 mile in 17 mins. this time. I'm loving the swim training, can't wait to check out the swim team. Tonight I hit Legs at the gym, working around my lower back injury. This is probably the hardest I have traind Legs since down in FL last spring. :shock: LEGS Lying Curls: 50/15 60/12 70/10 80/8 Std. Leg Curl 40/12 50/10 50/10 Smith squats bw/20 20/20 20/15 (super light - lower back!) :? Horizontal Leg Press 80/15 90/12 90/12 70/15 Have tomorrow completely off, just some stretching and light balance ball work.... T

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