Hey guys. I want to start a log to get advice and be critiqued based on my current routine, so that I can make the proper changes to help me perform better.
Alright, so i’m a 17 year old who used to play football , participate on the powerlifting team, and ran track in high school, but I want to continue to stay strong and conditioned because i’d like to continue to be active. I’d like to gain strength with minimal fat basically. I am currently 5’9 and 175 lbs. My PR are…
Squat : 375 below parallel
Deadlift : 405
Benchpress : 225
Powerclean : 225
VJ : 32"
40 : 4.8
Not too bad, but i’d like some help.
Okay, so on with the log
Breakfast 8 am: 3 eggs scrambled eaten with 3 slices of whole wheat bread and a glass of milk
Pre-Workout 10 am: A packed turkey sandwich on whole wheat bread with tomatoes and mayo with a glass of water and an apple on the way to the gym.
Post-Workout 11:15 am: A shake with 20g whey, a glass of milk, ice, and a banana.
Lunch 12:30 : 5 buffalo wings and a glass of water
4:30 : 4 packed tacos full of beef and beans
Rest of the day : snacked on home made beef jerkey
I know that wasn’t an ideal day of nutrition, and I was hungry towards the end of the day…
Training :
A1 - Deadlift:
3 x 225
3 x 315
3 x 335
3 x 365
1 x 365
2 x 385
A2 - DB Bench:
5 x 50 (Each arm)
5 x 75
5 x 80
5 x 85
5 x 90
B1 - Bulgarian Split Squat
5 x 75
5 x 80
5 x 85
B2 - Pull-ups BW
Normal grip x 8
Wide grip x 8
Wide grip x 8
C1 - Incline Bench
135 x 8
135 x 8
135 x 8
C2 - Bentover Rows
135 x 8
135 x 8
135 x8
Followed by an Ab session of Abs for Athletes
Well that’s todays log, hopefully I can get some advice from some vets, or just anyone. Thanks.
Day 2
9 am - 3 eggs scrambled with 3 slices of whole wheat bread and a glass of milk
10:30 am - A handful of homemade beef jerkey and a fuji apple along with a glass of water
12 - 2 turkey sandwiches on whole wheat bread with tomatoes and 2 glasses of water
4 pm - I ate at Chili’s and had a 14 oz. ribeye steak with a side of mashed potatoes and 5 glasses of water. I also ended up helping my girlfriend with a chocolate paradise pie, which I was forced into, but whatever.
8 pm - A cup of slices of watermelon and grapes
Snacked on homemade beef jerkey until bed.
Today was my day off from training, so I spent it with the gf downtown.
I know this isn’t the ideal diet, but I am hoping to improve… Any advice? Thanks.
Day 3
Breakfast 7:45 am - 3 scrambled eggs mixed with beans and eaten with two whole wheat tortillas
Snack 8:45 am - fuji apple
Lunch 1 pm - A large plate of fish, a side of fries, and a slice of bread with two glasses of water
6 pm - Can of tuna and 4 slices of whole wheat bread with a glass of water
6:30pm Pre-WO - Fuji Apple
7:45 Post-WO - Shake made with 20g of whey protein, glass of milk, and ice with a banana eaten with it.
I’m going to try and keep the rest of the evening light and high in protein.
Training
A1 - Snatch-grip deadlift
5 x 145
3 x 195
3 x 245
3 x 265
(Ouch for my hands!)
A2 - Incline DB Bench Press
5 x 50 lb (Each hand)
5 x 70
5 x 75
5 x 80
B1 - Front Squat (This is probably the 3rd time i’ve done front squats, still pretty weak)
5 x 135
5 x 155
5 x 175
5 x 185
B2 - Chest supported row
5 x 90
5 x 100
5 x 115
5 x 115
C1 - Bench Press
8 x 135
8 x 145
8 x 155
C2 - Wide-grip Overhand Pull-ups
8 x BW
8 x BW
8 x BW
Followed by a session of Abs for Athletes
Now to go watch the Spurs kick some Cav ass!
Go Spurs Go!
Day 4
7:45 am - 3 scrambled eggs mixed with beans, eaten with 2 wheat tortillas and a glass of milk
9 pm - Fuji Apple
1 pm - A Dairy Queen Hunger Buster and a side of fries with the large waters
6 pm - A can of tuna eaten with 4 slices of whole wheat bread
7 pm - Meat mixed with sliced potatoes and beans eaten with two wheat tortillas
Between 6 and 7 pm I did play some basketball, and it was pretty hot. I also did sessions of jump rope and keg tosses between play. I was completely against the dairy queen, but it was that or nothing, and I was installing cabinets all day in houses that have no A/C at 95 degree temperature. Does that count as some form of cardio?
Day 5
I had a great nights sleep. Finally
12 pm - 3 scrambled eggs eaten with 3 slices of whole wheat bread and eaten with a glass of water.
3:30 pm - A sandwich packed with ham and turkey, and some tomatoes on whole wheat bread and a glass of water.
5 pm - A can of tuna eaten with 4 slices of wheat bread and a glass of water
5:45 pm - Fuji apple
7 pm - PWO - 20g Whey protein, glass of milk, and ice blended together.
8 pm - two ham and turkey sandwiches with swiss cheese
6 pm - 6:45 Training
Squats
5 x 135
3 x 225
3 x 245
3 x 275
3 x 295
2 x 305 (Failed on the third)
Conventional, Double over hand Deadlift
3 x 135
3 x 225
3 x 245
3 x 275
3 x 295
3 x 315
1 x 335
My grip began to falter
Bulgarian Split Squat
5 x 75 db each hand
5 x 80
5 x 90 PR
A1 - Leg Curl
8 x 100
8 x 100
8 x 100
A2 - Standing Calf Raises
12 x 155
12 x 155
12 x 155
Advice would be nice, thanks!
6-17-07 Sunday’s Training
A - DB Bench Press
5 x 80
5 x 85
5 x 85
B - Hang Clean
5 x 135
5 x 155
5 x 165
5 x 165
C - One Arm Bent Over Rows
8 x 50
8 x 55
8 x 60
D1 - DB Lateral Raises
10 x 15
10 x 15
10 x 15
D2 - Reverse Flies
8 x 20
8 x 20
8 x 20
E - Single Arm DB Shrugs
12 x 50
12 x 50
12 x 50
F1 - Barbell Incline Bench Press
8 x 135
8 x 135
8 x 135
F2 - Wide Double Overhand grip Pullups
8 x BW
8 x BW
8 x BW
6-19-07 Tuesday’s Training
Conventional Double Overhand Deadlift
12 x 135
12 x 185
12 x 205
12 x 225
Incline DB Bench Press
5-10-5 x 50-30-50
5-10-5 x 55-30-55
5-10-5 x 55-30-55
Bulgarian Split Squats
8 x 65
8 x 65
8 x 65
Wide Grip Double Overhand Grip
8 x BW
8 x BW
8 x BW
6-21-07
Thursday’s Training
A1 - Strict Barbell Curl
10 x 8 - 50 lbs
A2 - Supinated-Grip Triceps Pushdown
10 x 8 - 90 lbs
B1 - Incline Hammer Curl
6 x 8 - 25 lb DB
B2 - Seated, Overhead Dumbbell Triceps Extension
6 x 8 - 40 lb DB
C - ATG Back Squat
8 x 135
8 x 185
8 x 205
8 x 225
8 x 225
D - DB Bench Press
8 x 65
8 x 70
8 x 75
8 x 75
E - Stiff-Legged Dead Lift with 25’s
8 x 195
8 x 195
8 x 215
F - Lat Pulldown
8 x 110
8 x 120
8 x 130
8 x 130
8 x 150
Followed by a short ab session
Saturday’s Training 6-23-07
A - Barbell Back Squats
5 x 135
5 x 185
5 x 225
5 x 245
5 x 265
5 x 285
3 x 295
1 x 315
B - Conventional Double Over-Hand Fast Deadlifts
5 x 135
6 x 185
6 x 205
6 x 225
6 x 245
C - Bulgarian Split Squats
5 x 80 dbs
5 x 85
5 x 90
3 x 100 (PR)
D1 - Leg Curl
8 x 100
8 x 110
8 x 120
D2 - Standing Calf Raises
12 x 135
12 x 155
12 x 155
Wednesday, 6-27-07 Training
A1 - ATG Back Squat
5 x 135
5 x 185
5 x 205
5 x 225
5 x 245
5 x 255
A2 - Wide Grip Double Overhand Pullups
5 x BW
5 x BW
5 x BW
5 x BW
5 x BW
5 x BW
B1 - Barbell Bench Press
5 x 135
5 x 155
5 x 155
5 x 155
5 x 165
5 x 175
B2 - Fast Deadlift
5 x 185
5 x 225
5 x 225
5 x 225
5 x 245
5 x 255