This Week So Far

Hey all,
Haven't been on, but I have still been training. Been doing Down and Up Mass by Jim Stoppani because I wanted to get some more volume in. Here are the logs from the last 3 workouts. I will be hitting the gym tonight to get legs in.

Tuesday - This was a great workout. I don't remember this being as hard the first time I went through it. I was sore that day which is not a norm for me. The volume felt great and each set was a rest-pause drop set. This is why it looks like 2 full sets and 2 partial sets.

 

Wednesday - Killed back this day. Hit it from so many angles that every time I had to pull myself up at work my back cramped up pretty good.

 

 Thursday - Shoulder Day. I was concerned about going to heavy with my one shoulder having some pain when pressing above my head but it went pretty well. Also, I didn't use the smith machine for my Barbell Shoulder Press.

 

I am really enjoying the extra volume so I am going to keep going at this. I have legs tonight and then starting on Sunday I will be using pre-exhaustion techniques instead of the rest-pause drop sets. As always feel free to contact me with questions and to find this program and many more go to www.jimstoppani.com 14 day free trial and free membership to military members who sign up with a .mil email address.

God Bless and Get Big

Travis

Weekend Training Logs

Hey all,

So this weekend was a good weekend. Friday night was the power-lifting team and it was only me and Dustin the guy who organized the team. It was a good time though going over mobility and stability work. I learned a short routine that I can use as a warmup or as a standalone mini workout. This is the stability routine

Half lunge into a knee to chest stretch with toe raise 5 times each leg

Half lunge into a glute hip stretch optional toe raise 5 times each leg

Half lunge into a standing opposite arm quad stretch 5 times each leg

Half lunge with torso twist (twist both directions each lunge) 5 times each leg

Worlds greatest stretch 3 times each leg

High knee walking stretch 20 steps

Frankenstein walking stretch 20 steps

Shuffle step with trailing leg explosion 10 iterations each leg

Cross step shuffle with trailing leg explosion 10 iterations each leg

Stabilization 12inch box jumps (Standing jump onto box with pause and step off the box)

1 leg forward stabilization 12inch box jumps (I couldn't do 12 inches so on level surface) 3 reps/leg

1 leg Side stabilization 12inch box jumps (I couldn't do 12 inches so on level surface) 3 reps/leg

Saturday was a rest day, so on Sunday morning it was repetition/weakness training. It was a really good workout and I added to it at the end to give me a little bit more work.

Warm up

The above Stability Routine

Dumbbell internal/external rotation 

15lbs X 10 reps X 2 sets

Smith Machine Military Press

Bar Weight x 30 Reps
20lbs x 20 reps


Working Sets
Smith Machine Military Press (Still working with shoulder)
70lbs X 12 reps
70lbs X 12 reps
70lbs X 13 reps

EZ Bar Curl
65lbs X 12 reps
70lbs X 10 reps
70lbs X 10 reps
70lbs X 10 reps

Calf Press On Leg Press
290lbs X 20 reps
360lbs X 20 reps
360lbs X 20 reps

Walking Lunges (These kick my butt so I am going to incorporate them more)
8 reps each leg
8 reps each leg
8 reps each leg
8 reps each leg

Dumbbell Lateral Raise
15lbs X 10 reps
20lbs X 10 reps
25lbs X 10 reps
20lbs X 10 reps
20lbs X 10 reps

Pullups (Assisted weight so at 240lbs of resistance)
6 reps
7 reps
6 reps

Farmer's Walk (Weight is per hand)
80lbs X 36 steps
80lbs X 36 steps
80lbs X 36 steps
80lbs X 36 steps

This day felt really good. Had a great relaxing and restful day that followed. Looking forward to seeing more growth and more results. Any questions feel free to ask.

God Bless and Pick Stuff Up

Travis

Update

Hey all,

Just wanted to give you an update on my power lifting. Today I got to lift with a couple friends as a fun day. We had a deadlift party. This was an idea I got from Metroflex Long Beach. They had posted earlier in the week that they were going to do one on Thursday morning. The gym I go to was closed on Thursday, so I decided to see if people wanted to do on on Friday. Another reason that I wanted to do this is that Jim Stoppani offered a challenge on his Facebook page for people to do 25 reps on deadlift with 250 lbs. Deadlift, of course, happens to be my favorite lift so I could not pass up the challenge. He also stated that if you recorded it and posted it on his Facebook page that he would give you a lifetime membership to his personal website www.jimstoppani.com. This was just more motivation for me to try it out. I also decided that if I made the 25 reps that I was going to go for a PR on the deadlift at 500 lbs. My previous best was 475 so it is a good jump up in the 3 weeks that I have been focusing on maximal strength. Below is both videos, I hope you enjoy them.

God Bless
Travis Miller

Good Evening,
So after a week of shift change and coming down with something, I am back at my workouts. I tried something a little different on my Xbox game tonight. Instead of doing cardio-boxing, they have a work out or "class" that is called Boot Camp. I was expecting something pretty tough when I saw that it had 3 red bars for difficulty but I pressed start anyway. It was fun and it royally kicked my butt. It had me doing squats, double knee & double kick combos, running in place, what I would call hopping double knees (think of grabbing someone's head and delivering a jumping knee to the face). So I enjoyed it naturally. Then it had me do something I had not done in quite some while, push ups. This really put me back at to where I am physically. I need to work hard to get back into shape. I only could do at maximum half of the push ups that the work out was programmed for. This is not a bad thing because I am not taking it negatively. It is motivation! I will overcome, I will succeed, I will kick my butt back into shape. This motivation has got my brain working overtime on how to get things moving even faster. I have been given a bow-flex to work out with all I have to do is go and get it. This will add a great strength work out in between my cardio days on the Xbox. The other thing that I did tonight on the Xbox as a warm-up and cool down was something they label as Zen Energy, if you read the description it is a cross between Yoga and Tai Chi. It was great for getting my breathing started and it also allows you to work on your balance and focus.

Back into the game

Well It has been a while but I have not given up on my goal. I had a small hiatus but that has now been resolved. I just got done swimming laps in the pool. Right now it is warm enough to be swimming after work in the evenings. Soon it will be warm enough to swim both before and after work.

Right now I think in the mornings I am going to start with core exercises using plank work outs. The plank position, of course, is where you are in a push up position but instead of being on your hands you are resting on your elbows, with your elbows directly underneath your shoulders. Just holding that position with your back straight is a work out. Then you work on balance and strengthening your core muscles by lifting different limbs individually or together as opposite foot/hand combinations.

I plan on swimming after work on Mondays, Wednesdays, and Fridays. I should be in the pool quite a bit with the kids on Saturday and Sunday. This should give me plenty of rest and plenty of exercise.

Well, I will keep updating this as much as I can. I look forward to showing progress and sharing my story. Tomorrow I might post a before picture and some basic starting stats to give me and you a beginning base line.

Good Day to all