Travis Cooper's Training Log

[TCooper]

For a little extra motivation I will start posting my training log on here for a couple of weeks.

5/24/2011
Power Jerk: 140x3, 145x3, 150x3
Clean Blocks: 140x3, 150x3, 160x3
Snatch Blocks: 100x3, 110x3, 120x3
Front Squat: 150x3, 170x3, 180x3

This is an abbreviated version of my workout with the top 3 work sets listed, I did more sets for warm up etc.

[glennpendlay]

Glad to have you Travis. Be interesting to watch your training... Donny says hi, he is really looking forward to having you come out even if its just for a while.

[azolylifter]

Nice!!! This will be a fun log to follow!!

[TCooper]

Food Log

Breakfast - EAS AdvantEDGE protein shake (110 calories), Blueberry Muffin Lara Bar(190 calories) - total 300 calories

Lunch - Chic - fila chicken sandwhich (420 calories), 1/2 cup rice (117 cals) 1/2 cup of chicken (116 cals) and a 1/4 cup of refried beans (92 cals) - total 745 calories

Dinner - 3 egg whites (57 cals), 1/4 cup of cheese (114 cals), 1/4 cup of ground beef (144 calories) - total 315 calories

Snack - 8 chicken nuggets (260 cals) - total 260 calories

Also had a coffee drink that had about 200 calories and throughout the day I drank approximately a gallon of water

Total daily calories - 1820

Training

Due to unforeseen circumstances I was not able to make it to the gym I normally train at today and only had access to a standard gym. Since my weight is a little heavy I did some interval training on the treadmill for about 30 minutes and did some leg extensions and leg curls. This is very unusual for me so do not think this is a regular occurrence by any means. This is my second week transitioning into a new job where I am working 8-5, therefore, I am still getting a feel for the schedule and how my training will fit around it. I was able to get an hour massage on my upper back which was good as my neck and shoulders have been really tight lately. I should be able to train the rest of the week, but I will be traveling to a wedding in Missouri this weekend.

Glenn, tell everyone I said hey and keep posting videos so I can stay motivated.

[herma48852]

Originally Posted by TCooper

Glenn, tell everyone I said hey and keep posting videos so I can stay motivated.

Here here!

The recent dearth of CALSTRENGTH inspirational training videos has caused severe withdrawal symptoms ..

[TCooper]

Food

Breakfast - EAS AdvantEDGE protein shake (110 cals), Banana bread Lara bar (220 cals) - total 330 calories

Lunch - California Roll (450 cals), 5 chicken wings (400 cals) - total 850 calories

Snack - 3 egg whites (57 cals), 1/4 cup of cheese (114 cals), 1/4 cup of ground beef (144 calories) - total 315 calories

Dinner - taco (200 cals), 1/4 cup of trail mix (150 cals), misc (300 cals) - 650


coffee drink (200 cals), chocolate milk (200 cals), ~ 1 gallon of water

total daily - 2545



Training

Snatch - 104, 111, 120, 124, 127.5x, 130x, 130x, 130
snatch every ~40 seconds - 100,100,105,105,110,110,115
Clean Pulls - 115x3, 140x3, 160x3, 175x3, 180x3, 180x3 for speed
Bench Press - 100x3, 120x3, 130x3

Getting a little sick, tried to take plenty of vitamin c and kept my workout low in reps with as high intensity as I could handle for today, overall I am happy with making 130 after missing 3 lifts before.

[TCooper]

Unfortunately, I had a fever and sore throat over the weekend, so I wasn't able to train, and on Sunday morning my thumb got slammed in a car door so I cannot hook grip right now. I was able to do a few things yesterday though.

Training

Clean and Jerk (no hook grip) - 100x2, 120x2, 125, 130, 135, 142

Snatch (w/ straps) - up to 110, then did some technique work to play with widening of my grip, 70x2x2, 75x2, 80x2

Front Squat + push press (no shoes no knee sleeves or belt - 100,100,100,100,120

Back Squat (no shoes no belt no sleeves) - 100x3, 120x3, 140x3, 140x5



Took it easy today after being sick, but thankfully my thumb is not broken and I think I will be able to clean by the end of the week.



Food
Breakfast - shake, Lara Bar - 300 calories

Lunch - 3 bagel bites, mcdonalds grilled ranch snack wrap - 480 calories

Dinner - 2 chicken thighs and Lara Bar - 450 calories

total calories 1230 + 300 buffer = 1530 calories


Drank over a gallon of water, this is obviously very low I was still not feeling well so I didn't eat very much.

[TCooper]

Training went a little better today, my thumb is feeling a heck of a lot better and I am excited to get back to clean and jerking heavy.

Food

Breakfast - Shake, Lara Bar - 300 calories

Lunch - 17 wings, 1 cup watermelon - 900 calories

Snack - trail mix - 280 calories

Dinner - 1/2 pound chicken - 300 calories

1/2 cup of coffee - 1 gallon of water - one gatorade 45 calories

total calories - 1825


Training

Snatches - tried to stay between 1:30 and 2 minutes rest 120,120,120,120,120,122x,122,122,122,122,124,126x, 126x, 130, 132x, 132x, 134x

Clean(no hook grip) + 3 Jerks - 90, 100, 110, 120, 130, 130, 130

[TCooper]

Food

Breakfast - McDonalds Egg McMuffin - 300 calories

Lunch - Spicy Shrimp Roll (450 cals), 7 Wings (350 cals) - 800 calories

Snack - Lara Bar (190 cals) - 190 calories

Dinner - 2/3 lb of chicken - 400 calories

total calories - 1790 +200 buffer = 1990

1 cup of coffee, and ~a gallon of water throughout the day, also a sample pack of pump fuel pre-workout


Training

Snatch (straps) - 50, 70, 80, 90, 100, 110, 115x, 115, 120, 125, 130x, 130x, 130x, 130x, 130, 120, 120x, 120

Clean (no hook) + Jerk - 90x1+3, 110x1+3, 125x1+2

Front Squat - 70x3, 100x3, 130x3, 150x3, 170x3

Push Press - 70x3, 90x3 - just for technique


Work was really tough today so when I got to the gym I didn't have much motivation. I missed 115 on the way up on snatch and that got me fired up and at least got me motivated to at least get to 130. Still can't hook grip so since my thumb is still swollen up, but I expect things will be back to normal by Sunday.

[TCooper]

I came home feeling like crap and thought at first I wasn't going to train, but then after watching the live feed for cal strength I decided I couldn't afford to skip a workout so thanks for the live feed.


Food

Breakfast - shake, lara bar - total 300 cals

Lunch - steak sandwhich and fries - est. 1500 cals

snack - spinach dip, chips - ~400 cals

Dinner - McDonalds snack wrap - 300 cals

Total calories - 2500 + 300 buffer = 2800


Training

I was working out on pound plates so thats why the weights are a little odd

Power Snatch + Power Snatch at knee - 51x1+2, 74x1+2, 91x1+2, 102x1+2, 116x1+1

Power Clean + Power Clean at knee - 91x1+2, 112x1+2, 125x1+2, 139x1+2

Push Press - 91x3, 112x3, 135x2, 135x2

Front Squat - 112x2, 144x2, 165, 188.5


All and all not a bad workout for a last minute decision to train at 10p.m.