Ballast Training Log

[ballast]

5/5/01
AM:
1A)Parallel-Grip Chins BW+50 3x3
1B)Parallel-Bar Chest Dips BW+90 3x3
PM:
1)Wide-Grip Chins BW+25x7/BWx6/BWx5/WG Lat Pulls 120x12(30 sec rest intervals)
2)Hammer Iso-Incline Presses 260x5/210x5/160x6/90x10(30 sec rest intervals)

5/6/01
AM:
1)Front Squats 225 3x3
2)Standing Leg Curls 70 3x4
PM:
1)Back Squats 235x10/185x10/135x10(60 sec rest intervals)


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matt toupalik

 

[ballast]

5-10-01:
1)Standing Presses 3x1@155 3x5@115
2A)Wide-Grip Chins BW+45x4
2B)Parallel-Grip Chins BW+25x4
2C)Supinated Wide-Grip Chins BWx7
2D)Supinated Close-Grip Chins BWx4
*30 sec rest intervals between sets*
3)Seated Calf Raises 115x10/90x6/55x10(10 sec rest intervals/1 sec pause at top and bottom positions)
4)Tibialis Raises 25x15(2 sec pause at top of reps)

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matt toupalik

 

[ballast]

5-11-01(AM)
1)Front Squats 225 3x4
2)Paused Front Squats 135x4(5 sec pause in bottom position)
3)Single-Leg Calf Raises 35 2x12(2 sec pause at top & bottom positions)

5-11-01(PM)
1)Barbell Lunges 135x10/115x8/95x10(60 sec rest intervals)
2)Paused Swiss Ball Crunches 25x8(2 sec pauses)
3)Paused Back Extensions 35x8(2 sec pauses)

------------------
matt toupalik

 

[ballast]

Just started a hypertrophy phase.I don't plan on staying on this particular routine for more than four or five weeks.I hate training for size, but hopefully I can add around five pounds to my frame by end of cycle.Here is the planned split:
Day 1-Traps,Quads
Day 2-Off
Day 3-Chest,Biceps,Abs(emphasis on obliques)
Day 4-Off
Day 5-Hamstrings/Low Back,Calves,Abs(emphasis on rectus abdominus)
Day 6-Lats,Delts,Tris
Day 7-Off

Here are the first two training days:
7-13-01
1)Dumbell Shrugs 75'sx10(30 sec. rest)55'sx15
2)Back Squats 235x6,6,6 (am concentrating on a maximum concentric speed as opposed to max weight/3 minute rest intervals)
3)Front Squats 135x12,10(2 minute rest intervals)
4)Dumbell Lunges 45'sx12 ea. side
*I plan on alternating between shrugs and hang cleans for the traps.
**Emphasizing speed over weight on the back squats really made a difference.Quads were shaking like Don Knotts after 2nd set.
***Felt like alot of work.I will probably do back squats every leg day, then alternate front squats with lunges every other leg day.

7-15-01
1)Swiss Ball Dumbell Benches 75'sx8,8,6(3 minute rest intervals)
2)Swiss Ball Flyes 35'sx10,10,10(2 minute rest intervals)
3)Standing Bar Curls 85x8,8,6(2 minute rest intervals)
4)Swiss Ball One-Arm Curls 35x10
5)Russian Twists 15x12,12,12
*Used a 2 second pause at the bottom of bench reps.Again concentrating on acceleration over weight.

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"My dad was a drunk,a gambler and a womanizer.I worshipped him!"

 

[ballast]

Had to alter the routine slightly as back squats didn't work out for me.
7-18-01:
1.Front Squats 205x6,195x6,185x6
-alternated each set of squats with a set of lunges-
2.Barbell Lunges 135x8,x8,x8 ea. leg
3.Romanian Deadlifts 205x8,x8,x8

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"My dad was a drunk,a gambler and a womanizer.I worshipped him!"

 

[ballast]

7-19-01
Bodyweight:190 ibs

1-A)Wide-Grip Pronated Chins bw+25x6(1st tri set), bw+25x4(2nd tri set)
1-B)Close-Grip Pronated Chins bwx6(1st tri set), bwx4(2nd tri set)
1-C)Shoulder-Width Supinated Chins bwx5(1st tri set),bwx4(2nd tri set)
*30 seconds rest between sets*
2)Single-Leg Calf Raise 45x8-25x8-bwx8(1st breakdown set),45x6,25x7,bwx8(2nd breakdown set)
3)Single-Arm Lateral Raise 30x8-20x10-10x12

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"My dad was a drunk,a gambler and a womanizer.I worshipped him!"

 

[ballast]

7-21-01
Bodyweight:191 ibs
1)Barbell Lunges 4x6@165/3 min. rest intervals
2-A)Glute-Ham-Gastroc Raises 3x6/1 min. rest intervals
2-B)Romanian Deadlifts 3x8@205/3 min. rest intervals
3)Russian Twists 3x12@15/1 min. rest intervals

------------------
"My dad was a drunk,a gambler and a womanizer.I worshipped him!"

 

[Mule]

YOU SUCK!!!!!!!!!! LOL

------------------
Im an Iron Addict!

 

[Mr.Xtreme]

hahahaha mule does suck lol I seen him a walmart trying to hook up with billy joe bob of wakaa wakka.

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Don't ever look behind at the things you have don't. Always look forward.

 

[ballast]

billy joe bob of wakaa wakka?Extreme you been drinking your daddy's liquor again?

------------------
"I figure,f*ck it.While I'm at it why not just shoot my buddy,take his job,give it to his sworn enemy,hike up gas prices,bomb a village,club a baby seal,hit the hash pipe and join the national guard....I could be elected president."

 

[ballast]

7-23-01
Bodyweight:191 ibs

Had to train at the damn commercial gym today.The place was a proctologists dream;wall to wall assholes.And of course,plenty of teeny bop music to irritate me further.Two minutes into the workout and I knew I was going to finish quickly.

1-Standing Calf Raises 220x8;180x6;140x6;100x8/5 sec. rest intervals
2-25* Incline Dumbell Presses 3x6@80/3 min. rest intervals
3-25* Incline Dumbell Flyes 3x8@40/1 min. rest intervals
4-Dumbell Shrugs 90x8;80x4;70x4/5 sec. rest intervals

Whole thing took about 30 minutes.

commercial gyms suck!

------------------
"I figure,f*ck it.While I'm at it why not just shoot my buddy,take his job,give it to his sworn enemy,hike up gas prices,bomb a village,club a baby seal,hit the hash pipe and join the national guard....I could be elected president."

<FONT COLOR="#000002" SIZE="1" FACE="Verdana, Arial">[Edited 2 times, lastly by ballast on 07-23-2001 at 05:20 PM]</font>

 

[ballast]

7-25-01
Bodyweight: 191

1)Standing Calf Raises-Single Leg 51x10;41x8;31x6(1st triple drop),51x8;41x6;31x6(2nd triple drop)-30 sec. rest intervals
2)Standing Good Mornings 3x8@135/3 min. rest intervals
3)Glute-Ham-Gastroc Raises 4x8,8,6,6/2 min. rest intervals

------------------
"I figure,f*ck it.While I'm at it why not just shoot my buddy,take his job,give it to his sworn enemy,hike up gas prices,bomb a village,club a baby seal,hit the hash pipe and join the national guard....I could be elected president."

<FONT COLOR="#000002" SIZE="1" FACE="Verdana, Arial">[Edited 1 time by ballast on 07-25-2001 at 06:19 PM]</font>

 

[ballast]

7-26-01
Bodyweight: 191

1-A)Wide-Grip Pronated Chins bw+35x5(1st tri-set);bw+25x3(2nd tri-set);bwx4(3rd tri-set)/30 sec rest intervals
1-B)Close-Grip Pronated Chins bwx5(1st tri-set);bwx3(2nd tri-set);bwx3(3rd tri-set)/30 sec rest intervals
1-C)Close-Grip Supinated Chins bwx4(1st tri-set);bwx3(2nd tri-set);bwx3(3rd tri-set)
2)Bent-Over Barbell Row 1x12@135(1 sec pause at top of each rep)
3-A)Russian Twists 1x15@10/15 sec rest
3-B)Reverse Trunk Twists 1x12/15 sec rest
3-C)Hanging Leg Raises 1x15/15 sec rest
3-D)Swiss Ball Crunch 1x12@31/15 sec rest

------------------
"I figure,f*ck it.While I'm at it why not just shoot my buddy,take his job,give it to his sworn enemy,hike up gas prices,bomb a village,club a baby seal,hit the hash pipe and join the national guard....I could be elected president."

 

[Mule]

HMMMMM!
------------------
Im an Iron Addict!

<FONT COLOR="#000002" SIZE="1" FACE="Verdana, Arial">[Edited 1 time by Mule on 07-26-2001 at 07:47 PM]</font>

 

[ballast]

7-28-01
Bodyweight: 191

Pressed for time today so had to keep the workout really short.I have included a variation of the deadlift that hits all the quads,hams and erectors very hard;snatch-grip deadlifts while standing on 2 inch plates.Due to the wide grip and increased range of motion, I had to use fairly light weights.Doesn't matter much as my legs still feel like jello an hour later.

1)Snatch-Grip Deadlifts(Elevated) 2x6@235/3 min. rest intervals;1x12@185
2)Glute-Ham-Gastroc Raises 3x8,8,6/2 min. rest intervals-these are awesome

Took 30 minutes.


------------------
"I figure,f*ck it.While I'm at it why not just shoot my buddy,take his job,give it to his sworn enemy,hike up gas prices,bomb a village,club a baby seal,hit the hash pipe and join the national guard....I could be elected president."

 

[ballast]

7-29-01
Bodyweight: 192

1)Swiss Ball Dumbell Benches 3x6@85/3 min rest intervals(these are becoming a real bitch to get into position for-need a bench)
2)Swiss Ball Flyes 3x12@35/2 min rest intervals
3)Dumbell Shrugs 1x7@95;1x8@75;1x10@55(2 sec pause in contracted position)/30 sec rest intervals
4)Dumbell Upright Rows 2x8@45(2 sec pause in contracted position)/2 min rest intervals

Took 40 minutes.

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"I'm just an ordinary guy with nothing to lose."

 

[ballast]

Weighed myself first thing this morning.Bodyweight is 193 before breakfast.Started out at 188 on the 15th.Four more weeks until end of size phase.Things are going pretty well.

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"I'm just an ordinary guy with nothing to lose."

 

[ballast]

7-31-01
Bodyweight:193
This was the end of my low-volume week.
1)Standing Calf Raises-Single Leg 61x9;35x8(1st drop set),61x6;35x6(2nd drop set)/30 sec rest between drops-2 min rest between sets
2-A)Wide-Grip Pronated Chins BW+41x4(1st superset),BW+35x4(2nd superset)/10 sec rest
2-B)Medium-Grip Supinated Chins BWx6(1st superset),BWx5(2nd superset)/3 min rest intervals
3)Bent-Over Barbell Row 135x12(1 sec pause in contracted position)
4-A)Russian Twists 15x15
4-B)Swiss Ball Crunch 35x15

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"I'm just an ordinary guy with nothing to lose."

 

[Mr.Xtreme]

What happend to your ****ed up names lol. For instince

I have big balls dumbell flies
Hairy Snatch grip squats


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Don't ever look behind at the things you have don't. Always look forward.

 

[ballast]

8-2-01
Bodyweight:193 ibs

1)Front Squats 3x3@225
2)Glute-Ham-Gastroc Raises 4x10,8,6,4
3)Barbell Lunges 3x8@155,135,115

Total Time:44 min.

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"I'm just an ordinary guy with nothing to lose."

 

[ballast]

8-14-01
Bodyweight:195 ibs

1)Single-Leg Calf Raises Strip Set:65x8-45x4-25x6-BWx10
2-A)Front Squats 230x2-155x3,3,3(explosive)
2-B)Glute-Ham-Gastroc Raises x8,x6,x6,x4
3)Barbell Lunges Strip Set:160x8-140x4-120x6
4)Reverse Hypers 25x6

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"I'm just an ordinary guy with nothing to lose."

 

[ballast]

8-15-01
Bodyweight:195 ibs

1)Decline Barbell Benches 2x3@235 strip set:235x2-185x6-135x12
2)Flat Dumbell Flyes 2x8@45
3)Upright Rows 2x6@115
4)Dumbell Shrugs strip set:95x8-75x8-55x10
5)Swiss Ball Crunches 2x15

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"I'm just an ordinary guy with nothing to lose."

 

[ballast]

Going back to the old weightlifting courses from back in the day.
12-14-01
heavy day (york course #3 variation)
hang snatch.... 5 singles* @ 115
hang clean.... 5 singles* @ 165
standing press.... 5 singles* @ 145
push jerk.... 5 singles* @ 175
one-hand overhead squat.... 5 singles* @ 45
front squat.... 5 singles* @ 225
snatch pulls.... 5 singles* @ 165

*30 sec rest between singles

 

[ballast]

light day (york course 1 & 2 hybrid)
standing barbell curl.... 85x10
behind neck press.... 110x7
front squat.... 185x9
bent-over barbell row.... 165x9
barbell side bend.... 95x12
stiff-legged deadlift.... 195x12
bench press.... 165x9

 

[ballast]

Heavy Day 12-19-01

warm-up....hang snatch 70x12
hang snatch 5 singles/120
hang clean 5 singles/170
standing press 5 singles/150
push jerk 5 singles/180
one-hand overhead squat 5 singles/47
front squat 5 singles/235
snatch pull 5 singles/175
*30 sec between singles.

From now on, I'll be combining cleans with jerks and substituting a barbell for the dumbell on the overhead squats.

 

[ballast]

12-21-01

Light Day
warm-up.... light power snatch 75x10
hang snatches 95x5
standing presses 120x5
power clean & jerk 135x5
overhead squats 95x5
front squats 185x5
snatch pulls 140x5
cooled down with reverse hypers and hanging leg raises.

 

[ballast]

12-25-01

Heavy Day
light warm-up.... light power snatch 75x10
hang snatches 5 singles @ 125
high pulls 1x5 @ 165
standing presses 5 singles @ 155
overhead squats 1x5 @ 100
front squats 5 singles @ 240
romanian deadlifts 1x5 @ 205
capt. of crush gripper 3x3 w/ each hand

 

[ballast]

1-07-02

just got back from vacation.a couple weeks away from the weights didn't affect strength much.probably needed the rest.
Heavy Day
warm-up.... light flip snatch 65x10
hang snatch 115x3
hand pull-snatch 145x3
standing press 145x3
front squat 215x3
abs,grip

was capable of 2-3 additional reps on last set of all exercises, but thought it prudent to hang back initially due to the lengthy time off.

 

[ballast]

1-9-02
Light Day:
Flip snatch 65x10
Hang Snatch 95x3
Hang Pull-Snatch 115x3
Standing Press 115x3
Front squat 165x3
Good Morning 95x8
Finished off with some grip work using Captains of Crush grippers.Entire workout took less than 25 minutes.

 

[ballast]

1-11-02
Heavy Day
flip snatch 75x10
hang snatch 120x3
standing press 155x3
front squat 225x3
stiff-legged deadlift 185x8