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Old 10-15-2009, 08:13 PM   #1
Ryan Palm
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Join Date: Sep 2009
Location: Lihue  HI
Posts: 52
Just Another Log...

It's about time for me to start keeping a log...I don't want one, but I'm sure later on in the future I'll probably regret not making one sooner.

I'm 21, 10 month's prior training, 165lbs, 5'8"...and getting into shape and learning everything and anything about Fitness and Nutrition has been my mission/hobby for the last year.

Running non-strict (dairy included) paleo.
Supplementation includes; Multi, Fish oil, V-E, V-C, Creatine Mono.

Training Programming is as follows:

Day 1:
Morning: Back Squat + Accessory Lifts
Evening: Metcon + Swimming (Moderate Intensity)

Day 2:
Morning: Weighted Dips + Shoulder Press + some Accessory Lifts.
Evening: 45lbs Weight Vest Sprints

Day 3:
Rest Day...Includes a 30 min walk in the morning, and stretching.

Day 4:
Morning: Swimming (High Intensity)
Evening: Metcon

Day 5:
Morning: Deadlifts + Accessory Lifts
Evening: Metcon

Day 6:
Rest Day (Walk/Stretching)

Day 7:
Rest Day (Low intensity Swim/Stretching)

I do all my big lifts at maximal efforts for 3 weeks strait, and then reduce to 70% loads for 1 week. I take a full rest week every 7-8 weeks.

**I won't be logging my Nutrition, unless I see a specific link with a food and my training...

**And I will never get less then 8 hours sleep...I simply wont allow it.
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Old 10-15-2009, 08:19 PM   #2
Ryan Palm
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Re: Just Another Log...

Thursday 15 Oct. - Dead lift day

Morning:
Dead Lifts
3x5 265lbs
1x1 300lbs PR
1x20 200lbs

Front Squat
2x10 200lbs

Evening:
20 min Metcon
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