Brendan's Training Log

better most muscular


old abs

El Animal,

You are the anti-troll! Great to see you are serious and able to learn.

I don’t recommend going to fast on upping your weights. Even though it feels light, before long you’ll be moving more than you imagined. If you jump too fast, it will stall.

Also, your back double biceps shot seems like either you pose unbalanced or you are unbalanced. I’d keep an eye on your technique to ensure that you aren’t pulling from one side differently than the other.

Congrats on a great start and I pray that you never finish.

Rolo.

November 30th, 2005

Yeah, my posing is pretty horrible I know. I will have to worry about that when I get readynto compete at the end of next year. Thanks for the advice on the weights.

Training: Cardio

35 minutes elltipical + 20 minutes stairmaster

stretches

Duration: 1 hour 5 mintues

abd and posture work at home and about 10 sprints

Diet:

P+C
-Egg Whites 50/0/0
-Oatmeal w/ Cinnamon 7/50/5
-Apple 0/17/0
-Fiber Cake 5/22/1.5
-Green Tea 0/0/0
-St. John’s Wort
-Apple Cider Vinegar
-Multi

P+F
-Designer Whey Shake 36/4/3
-Natural PB and Celery Sticks 7/5/14
-3 Fish Oils 0/0/3
-St. John’s Wort

P+F
-Ground Beef 50/0/9
-Peanuts 7/5/15
-Greek Salad 6/7/2.5
-B Vitamin
-St. John’s Wort

P+C (post cardio)
-ON Whey Shake 48/8/2
-Instant Oatmeal 7/29/3
-Chromium
-300mg ALA
-Ester C

P+F
-Chicken Caesar Salad 55/15/25
-Bacon 5/0/5
-Natural E
-Ntural Enzyme
-Green Tea 0/0/0

P+F
-Pure Protein RTD 35/2/1
-3 Fish Oils 0/0/3

Comments:
My back is sore as hell from the DB deadlifts. I’ve never done them with DBs so I’m guessing that’s why. Just a stupid cardio day. I look forward to hitting the weights again tomorrow.

Oh, and I got in 4 P+F meals. I’m happy about that :slight_smile:

[quote]SWR-1222D wrote:

Well, it looks like you are definitley approaching this smartly. It’s a great idea to have before measurments and pictures. I personally think that’s a better way to track progress than taking BF% or weighing yourself.[/quote]

I personally wouldn’t ever tell a beginner to rely on measurements aside from possibly their waist. Pictures are a great tool, and if you really do put significant size on, you will be very glad you had pics of where you were 50lbs ago just for proof to others.

As far as measurements, however, this can also have the negative effect of making you believe that you aren’t making much progress. I remember measuring my arms when they were 15". I didn’t measure them again until they hit 18". I am glad I didn’t because it took a couple of years to get there. It isn’t like you will notice HUGE changes in measurements over a few months even though your entire look may be different. In that aspect, I would say leave the measurements alone. Use the mirror, listen to other people’s comments (those who actually train regularly, not those who think a 15" arm is gigantic) and monitor your strength level.

Taking initial measurements is a great thing. Becoming one of those people who measures themselves every month or two and gets discouraged because the numbers aren’t moving much is a very bad thing.

December 1st, 2005

Professor, I know what you mean. I used to weigh myself every morning and it drove me crazy. I weigh myself every two weeks now. Although I’m beginning to think that may be too much.

Training: BBB

-45-Degree Incline DB Press 3 x 8 @ 60lbs DBs with 90 second rest intrevals. Completed sucessfully.

-45-Degree DB Rows 3 x 8 @ 40lbs DBs with 90 second rest intrevals. Completed sucessfully.

-Standing BB Curls 3 x 8 @ 50lbs with 60 second rest intrevals. Completed sucessfully.

-Standing Reverse-Grip Triceps Press-Downs 3 x 8 @ 130lbs with 60 second rest intrevals. Completed sucessfully.

Duration: 30 minutes (I’m loving this!)

-About 20 minutes worth of ab and posture work at home.

Diet:

P+C
-Egg Whites 50/0/0
-Oatmeal w/ Cinnamon 7/50/5
-Apple 0/17/0
-Fiber Cake 5/22/1.5
-Green Tea 0/0/0
-St. John’s Wort
-Apple Cider Vinegar
-Multi

P+F
-Designer Whey Shake 36/4/3
-Natural PB and Celery Sticks 7/5/14
-3 Fish Oils 0/0/3
-St. John’s Wort

P+C
-Chicken Tenderloins 50/0/1
-1 Cup Brow Rice 4/56/1
-FF Cottage Cheese 22/14/0
-Broccoli 3/4/0
-B Vitamin
-St. John’s Wort
-200mg ALA

-1 Serving Xpand during workout

P+C
-1 Serving Surge 25/49/1.5

P+C
-Chicken 36/0/2
-1 cup Brown Rice 4/56/1
-Mixed Veggies 6/9/0
-Egg Beaters 12/2/0
-Soy Sauce 1/0/0
-Fiber Cake 5/22/1.5
-Instant Oatmeal 7/29/3
-Apple 0/17/0
-FF Cream Cheese 35/7/0
-Green Tea 0/0/0
-Apple Cider Vinegar
-Potassium
-Calcium
-300mg ALA
-Chromium
-Vitamin C

P+F
-Pure Protein RTD 35/2/1
-3 Fish Oils 0/0/3

Comments:
The DB work was harder than I anticipated. I think I hit failure on the last rep of the last set on the presses. Same with the BB curls. I feel like I could’ve done more on the reverse-grip triceps press-downs though. Overall, good workout. I’m loving Surge

December 2nd, 2005

Training: BBB

-Hack Squats 8 x 3 @ 165lbs with 60 second rest intrevals. Completed sucessfully.

-Lying Leg Curls 8 x 3 @ 80lbs with 60 second rest intrevals. Completed sucessfully.

-Lying Leg Raises 8 x 3 @ Bodyeight + 25lbs DB with 60 second rest intrevals. Completed sucessfully.

-Seated Calf Raises 8 x 3 @ 135lbs with 30 second rest intrevals. Completed sucessfully.

Duration: 55 minutes

-About 20 minutes worth of ab and posture work at home.

Diet:

P+C
-Egg Whites 50/0/0
-Oatmeal w/ Cinnamon 7/50/5
-Apple 0/17/0
-Fiber Cake 5/22/1.5
-Green Tea 0/0/0
-St. John’s Wort
-Apple Cider Vinegar
-Multi

P+F
-Whey Shake 36/4/3
-Natural PB and Celery Sticks 7/5/14
-3 Fish Oils 0/0/3
-St. John’s Wort

P+C
-Chicken Tenderloins 50/0/1
-1 Cup Brow Rice 4/56/1
-FF Cottage Cheese 22/14/0
-Broccoli 3/4/0
-B Vitamin
-St. John’s Wort
-200mg ALA

-1 Serving Xpand during workout

P+C
-1 Serving Surge 25/49/1.5

P+C
-Chicken 36/0/2
-1 cup Brown Rice 4/60/1
-Mixed Veggies 6/9/0
-FF Cream Cheese 35/7/0
-Fiber Cake 5/22/1.5
-Cream of Wheat 4/34/0
-Egg Beaters 12/2/0
-Soy Sauce 1/0/0
-Green Tea 0/0/0
-Apple Cider Vinegar
-Potassium
-Calcium
-300mg ALA
-Chromium
-Vitamin C

P+F
-Protein RTD 35/2/1
-3 Fish Oils 0/0/3

Comments:
This was my first time doung actual hack squats. I just always did them on the machine before. I think I did them pretty well for the first time. The weight was obviously low on them though. The lying leg curls were harder than I anticipated. Good workout overall. I’m sad I can’t workout for two days now lol. The cool thing about this program is I don’t ahve to rush things and I still get out in under an hour.

December 3rd, 2005

Training: Cardio

35 minutes elliptical + 20 minutes stairmaster

-Good Mornings 5 x 5 @ 95lbs with 60 second rest intrevals. Completed sucessfully.

Stretches

Duration: 1 hour 20 minutes

-About 20 minutes worth of ab and posture work at home

-About 10 sprints and 3 sled pulls at home

Diet:

P+C
-Whey Shake 48/8/2
-Instant Oatmeal 7/29/3
-200mg ALA
-Chromium
-Potassium
-Vitamin C

P+C
-Protein Pancakes 51/15/1
-FF Cream Cheese 12/2/0
-Oatmeal w/ Cinnamon 7/55/5
-Fiber Cake 5/22/1.5
-Green Tea 0/0/0
-Multi
-St. John’s Wort
-Apple Cider Vinegar

P+C
-Chicken Tenderloins 45/0/1
-Low Carb Hot Cerea 17/12/4
-Squash 0/48/0
-Apple 0/17/0
-300mg ALA
-B Vitamin
-St. John’s Wort

P+F
-Top Sirloin 78/0/18
-Eggs and Cheese 28/1/9
-3 Fish Oils 0/0/3
-St. John’s Wort

P+F
-Chicken Caesar Salad 50/15/18.5
-Bacon 5/0/5

P+F
-FF Cottage Cheese 28/8/0
-3 Fish Oils 0/0/3

Comments:
I’m doing the good mornings to help bring up some weaknesses. Just a cardio day. Not much to report.

December 4th, 2005

Training: Cardio

35 minutes elliptical + 20 minutes stairmaster

-Wide-Grip Chins 5 x 5 @ Bodyweight with no specified rest intrevals. Completed sucessfully.

Stretches

Duration: 1 hour 20 minutes

Diet:

P+C

  • Whey Shake 48/8/2
    -Instant Oatmeal 7/29/3
    -Potassium
    -Chromium
    -200mg ALA
    -Vitamin C

P+C
-Buckwheat Pancakes 48/50/2
-Low Carb Hot Cereal 17/12/4
-Apple 0/17/0
-Apple Cider Vinegar
-Green Tea 0/0/0
-Multi
-St. John’s Wort

P+C
-Protein Pancakes 56/6/1.5
-2 Fiber Cakes 5/22/1.5
-Green Tea 0/0/0
-Low Carb Hot Cereal 17/12/4
-200mg ALA
-B Vitamin
-St. John’s Wort

P+F
-Top Sirloin 78/0/18
-Eggs and Cheese 28/1/9
-3 Fish Oils 0/0/3
-St. John’s Wort

P+F
-Sirloin Caesar Salad 80/9/33
-Natural E
-Natural Enzyme

P+F
-Ground Beef Stir Fry 50/10/9
-PB and Celery Sticks 7/5/13
-3 Fish Oils 0/0/3

Comments:
I have actually been working my way up to those 5 x 5 bodyweight wide grip chins for a while no on the weekends. My start was something like 2x1x1x1x0. So, I’m diefinitely proud of that. next step is to chain 5 pounds to me. other news is that my hammies are sore from the good mornings yesterday. Luckily tomorrow is an upper body day. I can’t weight to hit the weights again.

Interesting thread keep it up.

December 5th, 2005

Don’t worry Phil, I’ll be here until I achieve my goals.

Training: BBB

5 minute warmup

-Flat BB Bench Press 8 x 3 @ 165lbs with 60 second rest intrevals. Completed successfully. Last Time: 160lbs

-Hammer Strength Seated Rows 8 x 3 @ 180lbs with 60 second rest intrevals. Completed successfully. Last Time: 160lbs

-Pull-Ups 8 x 3 @ Bodyweight + 10lbs with 60 second rest intrevals. Completed successfully. Last Time: Bodyweight

-Standing DB Shoulder Presses 8 x 3 @ 50lbs DBs with 60 second rest intrevals. Completed successfully. Last Time: 45lbs DBs

Duration: 55 minutes

-About 20 minutes worth of ab and posture work at home.

Diet:

P+C
-Egg Whites 50/0/0
-Oatmeal w/ Cinnamon 7/50/5
-Apple 0/17/0
-Fiber Cake 5/22/1.5
-Green Tea 0/0/0
-St. John’s Wort
-Apple Cider Vinegar
-Multi

P+F
-Designer Whey Shake 36/4/3
-Natural PB and Celery Sticks 7/5/14
-3 Fish Oils 0/0/3
-St. John’s Wort

P+C
-Chicken Tenderloins 50/0/1
-1 Cup Brow Rice 4/56/1
-FF Cottage Cheese 22/14/0
-Broccoli 3/4/0
-B Vitamin
-St. John’s Wort
-200mg ALA

-1 Serving Xpand during workout 0/0/0

P+C
-1 Serving Surge 25/49/1.5

P+C
-Chicken 36/0/2
-1 cup Brown Rice 4/60/1
-Mixed Veggies 6/9/0
-Egg Beaters 12/2/0
-Soy Sauce 1/0/0
-Rice Cakes 0/35/0
-FF Cream Cheese 35/7/0
-Apple 0/17/0
-Fiber Cake 5/22/1.5
-Green Tea 0/0/0
-Apple Cider Vinegar
-Potassium
-Calcium
-300mg ALA
-Chromium
-Vitamin C

P+F
-FF Cottage Cheese 28/8/0
-3 Fish Oils 0/0/3

Comments:
Good to be lifting again :slight_smile: I don’t know why but I’m really loving this program. It’s nice and simple and gets me out of the gym quick. It also feels almost invigorating as it’s no to failure.

As for the workout. It went well. Almost failed on the chins and I’m getting better at cleaning the DBs up for the standing military press.

Hey, Hows it going?

Just a little question, why r u taking the St John’s Worth?

December 6th, 2005

Chivas, it’s funny you ask that because I’m just about out. It was on sale at my local supermarket a while ago so I was just trying it. Not worth taking in my opinion.

Training: BBB

-BB Squats 3 x 8 @ 180lbs with 90 second rest intrevals. Completed successfully. Last Time: 175lbs

-Leg Raises 3 x 8 @ 20lbs DB with 60 second rest intrevals. Completed successfully. Last Time: 15lbs DB

-DB Deadlifts 3 x 8 @ 90lbs DBs with 90 second rest intrevals. Failed on last rep of last set due to grip. Last Time: 80lbs DBs

-Decline Bench Sit-Ups 3 x 8 @ 25lbs plate with 60 second rest intrevals. Completed successfully.

-Standing Calf Raises 3 x 8 @ 360lbs with 60 second rest intrevals. Completed successfully. Last Time: 345lbs

Duration: 50 minutes

Diet:

P+C
-Egg Whites 50/0/0
-Oatmeal w/ Cinnamon 7/50/5
-Apple 0/17/0
-Fiber Cake 5/22/1.5
-Green Tea 0/0/0
-St. John’s Wort
-Apple Cider Vinegar
-Multi

P+F
-Designer Whey Shake 36/4/3
-Natural PB and Celery Sticks 7/5/14
-3 Fish Oils 0/0/3
-St. John’s Wort

P+C
-Chicken Tenderloins 50/0/1
-1 Cup Brow Rice 4/56/1
-FF Cottage Cheese 22/14/0
-Broccoli 3/4/0
-B Vitamin
-St. John’s Wort
-200mg ALA

-1 Serving Xpand during workout 0/0/0

P+C
-1 Serving Surge 25/49/1.5

P+C
-Chicken 36/0/2
-1 Cup Brown Rice 4/60/1
-Mixed Veggies 6/9/0
-Soy Sauce 1/0/0
-FF Cream Cheese 35/7/0
-Fiber Cake 5/22/1.5
-Low Carb Hot Cereal 17/12/4
-Apple 0/17/0
-Apple Cider Vinegar
-Green Tea 0/0/0
-Natural Enzyme
-Calcium
-300mg ALA
-Potassium
-Vitamin C

P+F
-FF Cottage Cheese + PB 28/8/0
-3 Fish Oils 0/0/3

Comments:
This workout was probably the best one I’ve have in a long time even though I missed on the 3 x 8 of DB deadlifts. I think I’ve FINALLY perfected my form on the squat and, consequently, 180 for 3 x 8 was easy. Everything else was damn near failure and this workout kicked my ass. It felt invigorating though after a long day.

For anyone who wish to give their input:
I’ve been having a hard time finding a cheap source of slow digesting protein for my last meal of the day. I found a good soy protein at my local trader joe’s though. All the other mix powders have aspartame or trans fats in them. I’m thinking since it’s the only time I ahve soy it shouldn’t bee that bad right? Maybe if I mix with some FF Cottage Cheese?

NO!!! Dont waste your money or risk your health on that soy CRAP!!! just buy more cottage cheese or milk instead. heck cans of Tuna are cheap and a great source of protein

I agree with Phil. Don’t waste your money on any soy products. Stick with cottage cheese and you should be fine.

It seems like I find a new article everyday on the dangers of soy.

Here are two articles by TC and Cy Willson explaining why you should stay away from soy if you’re a man and would like to continue being one:

Bad Protein:

http://www.t-nation.com/findArticle.do?article=body_87prote

The Evils of Soy:

http://www.t-nation.com/findArticle.do?article=body_143soy

December 7th, 2005

Wow, I appreciate the feedback guys. Those articles were enlightening. I guess I’ll go with cottage cheese and natural PB.

Thanks for looking out for my newbie ass :wink:

Training: Cardio

-35 minutes elliptical + 20 minutes stairmaster

-Practiced teachnique on deadlifts

-Tried hanging pikes

-Stretches

Duration: 1 hour 15 minutes

-About 20 minutes ab and posture work at home

-About 10 sprints at home

Diet:

P+C
-Egg Whites 50/0/0
-Oatmeal w/ Cinnamon 7/50/5
-Apple 0/17/0
-Fiber Cake 5/22/1.5
-Green Tea 0/0/0
-Apple Cider Vinegar
-Multi
-St. John;s Wort

P+F
-Designer Whey Shake 36/4/3
-PB and Celery 7/5/13
-3 Fish Oils 0/0/3

P+F
-Ground Beef 50/0/9
-Mixed Veggies 5/8/0
-Peanuts 7/5/15
-200mg ALA
-St. John’s Wort
-Digestive Enzyme

P+C
-On Whey Shake 48/8/2
-Instant Oatmeal 7/29/3
-300mg ALA
-Chormium
-Vitamin C

P+F
-Chicken Caesar Salad 55/16/16
-Bacon 10/0/10
-Green Tea 0/0/0
-Natural E
-Natural Enzyme

P+F
-FF Cottage Cheese 28/8/0
-3 Fish Oils 0/0/3

Comments:
I think I’m getting used to the more P+F meals. My blood sugar seems more stable and I feel great. I would like to get my meals to 3 P+F and 3 P+C for 3000kcal. That would mean I eat 50g protein at every meal with ~30g fat or 75g carbs. I’m loving this.

December 8th, 2005

Training: BBB

-45 Degree Incline DB Presses 3 x 8 @ 60lbs with 90 second rest intrevals. Completed sucessfully. Last Time: 60lbs DBs (better form)

-45 Degree Incline DB 3 x 8 Rows @ 40lbs with 90 second rest intrevals. Completed sucessfully. Last Time: 40lbs DBs (better form)

-Standing BB Curls 3 x 8 @ 55lbs with 60 second rest intrevals. Completed sucessfully. Last Time: 50lbs

-Reverse-Grip Standing Triceps Press-Downs 3 x 8 @ 135lbs with 60 second rest intrevals. Completed sucessfully. Last Time: 130lbs

Duration: 25 minutes

-About 20 minutes ab and posture work at home

P+C
-Egg Whites 50/0/0
-Oatmeal w/ Cinnamon 7/50/5
-Apple 0/17/0
-Fiber Cake 5/22/1.5
-Green Tea 0/0/0
-St. John’s Wort
-Apple Cider Vinegar
-Multi

P+F
-Designer Whey Shake 36/4/3
-Natural PB and Celery Sticks 7/5/14
-3 Fish Oils 0/0/3
-St. John’s Wort

P+C
-Chicken Tenderloins 50/0/1
-1 Cup Brow Rice 4/56/1
-FF Cottage Cheese 22/14/0
-Broccoli 3/4/0
-B Vitamin
-St. John’s Wort
-200mg ALA

-1 Serving Xpand during workout 0/0/0

P+C
-1 Serving Surge 25/49/1.5

P+C
-Chicken 36/0/2
-1 Cup Brown Rice 4/60/1
-Mixed Veggies 6/9/0
-Soy Sauce 1/0/0
-Shrimp 15/0/1
-FF Cream Cheese 35/7/0
-Flavored Oatmeal 3/31/2
-Fiber Cake 5/22/1.5
-Apple Cider Vinegar
-Green Tea 0/0/0
-Natural Enzyme
-Calcium
-300mg ALA
-Potassium
-Vitamin C

P+F
-FF Cottage Cheese 28/8/0
-3 Fish Oils 0/0/3

Comments:
My CNS definitely wasn’t feeliung up to par today so I just did an in and out kind of thing. I wasn’t satisfied with the form on the DB press and rows the first time around as they took my by surprise so I didn’t up the weight on them. I upped the weight on the other exercises though. Not a bad workout but hopefully I’ll feel 100% tomorrow.

i gotta say, seems like your doing well so far, keep it up.

December 9th, 2005

Thanks Gags.

Training: BBB

-Hack Squats 8 x 3 @ 185lbs with 60 second rest intrevals. Completed sucessfully. Last Time: 165lbs

-Lying Leg Curls 8 x 3 @ 82.5lbs with 60 second rest intrevals. Completed sucessfully. Last Time: 80lbs

-Lying Leg Raises 8 x 3 @ Bodyeight + 30lbs DB with 60 second rest intrevals. Completed sucessfully. Last Time: Bodyweight + 25lbs DB

-Seated Calf Raises 8 x 3 @ 140lbs with 30 second rest intrevals. Completed sucessfully. Last Time: 135lbs

Duration: 50 minutes

-About 20 minutes worth of ab and posture work at home.

Diet:

P+C
-Egg Whites 50/0/0
-Oatmeal w/ Cinnamon 7/50/5
-Apple 0/17/0
-Fiber Cake 5/22/1.5
-Green Tea 0/0/0
-Apple Cider Vinegar
-Multi

P+F
-Designer Whey Shake 36/4/3
-Natural PB and Celery Sticks 7/5/14
-3 Fish Oils 0/0/3

P+C
-Chicken Tenderloins 50/0/1
-1 Cup Brow Rice 4/56/1
-FF Cottage Cheese 22/14/0
-Bean Sprouts 3/5/0
-B Vitamin
-200mg ALA

-1 Serving Xpand during workout

P+C
-1 Serving Surge 25/49/1.5

P+C
-Chicken 36/0/2
-1 cup Brown Rice 4/60/1
-Mixed Veggies 6/9/0
-Soy Sauce 1/0/0
-FF Cream Cheese 25/7/0
-Grits 4/44/0
-Fiber Cake 5/22/1.5
-Egg Beaters 12/0/0
-Green Tea 0/0/0
-Apple Cider Vinegar
-Calcium
-300mg ALA
-Chromium
-Potassium
-Natural Enzyme
-Vitamin C

P+F
-FF Cottage Cheese 28/8/0
-3 Fish Oils 0/0/3

Comments:
Great workout. Warmed up and took my time and I think those seated calf raises really thrashed my calves. I also did some thinking about my diet today. I decided I’m afraid that if I start meticulously tracking what I eat at each meal that I’ll hold myself back and not eat as much as I could. In the past, I’ve had trouble gaining weight.

So, I think I’ll let Sunday’s weigh-in determine what I’ll do from here. My diet next week should look pretty much the same but I put together one that has 3218kcal 38P/38C/24F. I might do this as I go into ABBH.