TRAINING LOG: Lance Creed

So I'm feeling brave and thought I would start a training log. I keep close tabs on everything, but I figure it would be helpful to post info and get feedback from the group.

A bit of background: I used to be a pretty serious lifter and fairly strong (squat 750+, DL 700+ bench 400+). Unfortunately sometimes life decides to send us in a different direction and I spent 2003-2009ish in a very bad way (kidney cancer, abdominal wall split open a year or so later, and my remaining kidney failed and put me in a coma) but now I'm all better.  Laying around all the time didn't do much for my waistline and I ballooned up and was as high as 335 just a year ago.

I started working out almost a year ago but at first I went to a local place that completely lacked free weights so not much got accomplished other than getting me back into the habit and dropping a fair amount of weight. In May I got into a real gym and have been working hard ever since, but I am still not happy with my numbers. I started throwing in June and love it.

Some stats:
39 yrs old
6' 1"
today's weight 271

My PRs so far are:

Braemer 28 ft
OStone 34 ft
LWFD 46 ft
HWFD 21 ft
Light Hammer 86 ft
Heavy Hammer 67 ft
WOB 11 ft

OK so that being said, here is today's log:

12/12/2011

Weights:
Heavy Snatch Pulls from floor 2X225X5 275X5 2X315x5 (last rep shouldn't have counted)
Squats 225x8 275x8 315x5 365x3 385x2
Stepups 2x8
Calves 4x25 seated 5x10 standing
Russian Twists 3x20

Food:
Calories 2203
Carbs 191g
Proteing 174g
Fat 89g

good to see you here lance.. didn't realize you were so strong at one point, keep up the hard work and it will come back!!

Training Log 12/14

Took a few hours of PTO to pick up the kids from school (need to find a new baby sitter) and drag them to the gym

Weights:

Women's Presses 225x5 3x255x5 225x6 (pause reps on last set)
Men's Presses 135x8 155x6 175x3
Light Snatch Pulls (to my face) 3x210x8
Arms (for the wife)
Hyperextensions 3x15

Throwing
Standing OStone x20 best of 31'6" averaged around 31

Weight 272 (wrong direction)

Food TBD

Lance Creed wrote: Women's Presses 225x5 3x255x5 225x6 (pause reps on last set) Men's Presses 135x8 155x6 175x3

12/15

Weights:

Usually a night off, but we have the Hammer Heads party tomorrow night so moved deads up one day. Forgot my belt tonight so I decided to do reps instead of weight with my deads too. I used to deadlift sumo only, but it seems to me that conventional deads are more applicable to the HG stuff so I'm doing conventional deads now and getting used to them. I find I'm much weaker out of the hole with conventional deads though... Also front squats are kind of new to me (never liked them) and I'm still not good with my balance. It's only the 3rd session with fronts so I'm sure I will figure those out soon.

Deadlift 4x25x225
Barbell Rows 4x8x225
Front Squats 3x6x205
Stiff Legged Deads 3x10x175
Good Mornings 3x10x175

Food:

Calories 2418
Fat 82
Carbs 140
Protein 231

Body Weight 267!

I'm going to downgrade myself to from "dayum" to "chubby" soon

Sunday 12/17

Weights:

Cleans 135x4 155x4 175x4 185x4 205x1
OHP 135x8 2x8x145
Bench 3x10x205
Close Grip Bench 3x8x185
Dumbbell Lateral Raises 3x10x40s

Food:

Calories 2408
Fat 73
Carbs 142
Protein 188

Weight 270

Guess that 267 was an anomaly. No shirtless cell phone pics in front of the mirror for me anytime soon...

12/20

No time for training...

12/21

Weights

Bench 5x225 4x265 2x275 2x285 5x245
Push Press 6x155 4x175 2x185
Light Snatch Pulls 3x8x205
Arms
Hyperextensions

Food:

Calories 2474

Fat 193
Carbs 137
Protein 313

High fat numbers today, what can I say? Chicken wings are my weakness - that and basically every other food item out there...

Forgot my phone at home today so didn't track nutrition but did get to the gym.

12/27

Weights:
Squats 225x8 315x6 405x3 455x1
Step ups 2x8x140
Calves
Core

12/29

Weight: 271

Throws:

LWFD 10x1 spin best of 38'2
Heavy Hammer 10x best of 62'

Legs were dead from the heavy squat session Tuesday so only did single spins as I didn't think I could sprint in any way, shape, or form. Throws weren't good but again I figured the legs situation didn't help. That is going to be my excuse. Video taped myself for the first time and I was able to pick out a number of things to work on, so it ends up being productive.

Food:

Calories 1854
Fat 60
Carbs 165
Protein 149

Wow checked my logs again to verify and apparently that is all I ate!

jsully wrote: Lance Creed wrote: Calories 2474 Fat 193 Carbs 137 Protein 313 High fat numbers today, what can I say? Chicken wings are my weakness - that and basically every other food item out there...   I think your calori program is a little off.   protein = 4cal/gram carb = 4cal/gram fat = 9cal/gram   based on your marks, that's 3537 cals. This could mean huge things if you're trying to lose weight. strong squats BTW. and why would you ever want to run 6 miles? yuck, lol

Yeah I have noticed that the numbers don't seem to add up all the time as well... It's the myfitnesspal app, which was free, so what do I expect? With the running I am not so concerned to be frank, as long as I have energy to get through these torture sessions I'm fine with whatever I weigh. Long term though I would like to drop another 20-25 this year.

BTW 6 miles is a "nice run" for me anymore... I am running 10 miles tomorrow and that is torture! I'm only doing this because I am running the tough mudder (12.5 miles) with an old friend who wants to qualify for the "toughest mudder" 48 hour race by year's end. After that race (Jan 14th) I am finished with anything approaching that kind of distance!

1/3/2012

Had to move my lifting day #2 up one because tomorrow is my baby girl's 5th birthday and the last night the in laws are in town. Would have liked to throw tonight but I can wait until Thursday instead.

Weights:

Bench 135.0x5,145.0x5,175.0x3,185.0x5,215.0x5,245.0x7
DB Bench 5x10x80
BB Rows 5x10x185
Dips 5x10

Food:

Calories 2312
Fat 84
Carbs 192
Protein 205

1/8/2012

Body Weight: 267

Throwing :

LWFD X10 best of 46
Light Hammer x6 best of 80 (disappointed)
Light Hammer "walking drills" don't no what else to call those
Braemar x10 best of 27'6
Caber x5 no turns (nobody in our group has turned our new caber as of yet) picks were clean and had control, but timing was off (pulled too late).

Food TBD

1/10/2012

Wasn't feeling it today and was a little leery of pushing too hard with my legs this week as I have to run a bunch of miles this weekend. After this weekend, I may never run again!

Weights:

Squats 175x5,225x5, 265x3, 305x3, 345x3, 385x3
Good Mornings 5x10
BB Curls 5x10

Food:

Calories 2442
Fat 106
Carbs 178
Protein 194

are you doing 5/3/1 cleans or are you just using them as a warmup for squats?

i didn't say i was going to tear it apart.. my point was that you have the strength to throw it that far.. it's going to come down to hitting the positions to be able to apply it. you'll see what i mean when we get together.