Starting a new log, haven’t been on here or training seriously in quite some time. I’ve gotten through the past 8 weeks training and eating so I figured give logging a shot on here again.
Stats:
Age - 22
Weight - 184-186
PRs:
Squat - 585 in Wraps and belt
Bench - 315 touch and go
Deadlift - 700 in belt
Currently nowhere near those numbers at all, especially since they were done around 250lbs and on the dark side of the moon.
Split is going to run as
Day 1 - Chest / shoulders / tris
day 2 - back / bis
day 3 - quads / hams / calves
with ab work thrown in wherever. These sessions are obnoxiously long and destructive, but I respond best to destroying myself and resting for days. The way I plan on eating is how I did when I hit those big numbers but much less shitty carbs only good ones. Each meal will be
-50g of drinkable protein (From whey and milk)
-30-50g of protein from whole sources
-One serving of fruit or veg
-any amount of carbs
This plan is taken straight from Jim Wendler, it worked well in the past as long as I don’t turn from rice as a carb source to donuts. Will start around 3 meals a day likely with a shake post workout as well, and move up over time as needed.
Also I do yoga 3-4x a week at a studio, so I’ll log that on here as well.
I’ll post a picture in the morning along with training
2 Likes
12/6/17
W1D1
Chest/ Shoulders/ Tris
Bench press (TNG)
45x20x2
95x8
135x5
155x3
185x3
205x3
230x3 - pr next time 230x5
185x11 - pr next time 185x12
DB Incline (30 Degrees)
20x15
40x12
60x10
80x7 - pr next time 80x8
Dips
mex10
10x8
25x7 - pr next time 25x8
mex10 - next time x12
DB Incline Flyes
15x15
25x12
35x10 - pr next time x12
Seated DB OHP
20x12
30x12
40x10
50x7 - pr next time x8
Leaning DB lat Raise
15x10x3
Rope Face Pulls
40x15x3
EZ Skullcrushers
35x15
55x12
75x10
85x6 - pr next time x8
Seated 1 arm DB OH Extensions
20x10x3
Straight Bar Pushdowns
50x15x3
Great Day overall. Attached are week one progress pics. Will report back later with diet from today
1 Like
12/6/17
BW - 185.2
Meal 1
-Coffee w/ 60ml Half and Half
-48g Whey in 16oz Whole Milk
-5 Whole Eggs w/ Ketchup
-1 Banana
-2 Packs Peaches and Cream Oatmeal w/ 8oz Whole Milk
Meal 2 (Post)
-Blue Razz Isopure
Meal 3
-64g Whey in Water
-8oz Boneless Skinless Chicken Thighs
-83g Frozen Peppers and Onions
-84g Tri Color Rotini w/ 124g Tomato Onion Garlic Sauce
Meal 4
-48g Whey in 16oz Whole Milk
-8oz 85/15 Ground Beef
-83g Frozen Peppers and Onions
-84g Tri Color Rotini w/ 124g Tomato Onion Garlic Sauce
6/7/17
Cardio - 3 Miles on Stationary Bike
Meal 1
Coffee w/ 60ml Half and Half
48g Whey in 16oz Whole Milk
5 Whole Eggs w/ Ketchup
3 Banana Pancakes w/ Syrup
Snack (PW)
Blue Razz Isopure
Snack 2
Slice of Pizza
42g Core Power Shake
MetRX Colossal Bar
No time today because I was running around a lot, iffy day of eating not very pleased with it. Back and Bi’s tmrw
12/8/17
W1D2
Back / Bis
Deadlift (Conv., straps, no belt)
135x5x3
185x3
225x1
275x1
315x1
365x1
405x3 - PR going for 4-5 next time
T-bar Row
45x12
70x10
90x8
115x8
135x8 - PR going for 140x8 next time
NG Chins
me x6
5x6
10x6
15x6 - PR going for 7-8 next time
me x8 - pr technically 9-10 next time
WG Pulldowns
55x12
85x15
120x10
130x10 - PR going for 135x8-10 next time
DB Hammer Curls
15x10
25x8
35x8 - PR 9-10 next time
Seated Incline DB Curls (30 degrees)
10x15
15x12
20x12 - pr going for 25x10-12 next
Machine Preachers
25x10
40x10
60x10 - pr going for 70x8-10 next time
Will post back with diet later, solid training day
1 Like
12/8/17
Diet from today
Meal 1
Coffee with 60ml Half and Half
48g Whey with 16oz Whole Milk
5 Whole eggs with ketchip
1 banana
2 packs maple and brown sugar oats with 8oz whole milk
Snack (PW)
Blue Razz Isopure
Meal 2
64g Whey in Water
Chicken Teriyaki Meal (Double Meat) with fried rice and steamed veg
Snack
64g Whey in 16oz Whole Milk
Oatmeal Raisin Complete Cookie
Have decided I should really press 2x a week as I know that works best for me so will hit chest and shoulders tomorrow depending on how much snow there is or isnt
12/9/17
W1D3
Chest/Shoulders
Incline Bench (TNG)
45X20X2
95X8
135x5
155x3
185x5 - pr next time x6-7
155x12 - pr next time x12
HS Flat Press
25x12
45x12
70x10 - PR next time 75x8-10
Pec Deck
50x15
90x12
120x13 - PR next time x14-15
Seated BTN Press
45x10
65x8
95x6
115x7 - pr next time 8-10
Cable Lat raise
4x15x3
Barbell Shrugs
135x15
185x12
225x12 - pr next time 235x10-12
Solid session. will post diet later. Cardio tomorrow then legs on monday
12/9/17
Meal 1
Coffee w/ 60ml Half and Half
48g whey in 16oz Whole Milk
Banana
2 Taylor ham egg and cheese on salted bagels
Snack (PW)
Blue Razz Isopure
Meal 2
64g whey in water
8oz 85/15 ground beef
1 cup broccoli in cheese sauce (Frozen)
90g White Rice
Snack
48g Whey in 16oz whole milk
2 thomas bagels
96g peanut butter
12/10/17
Cardio 5 Miles on Bike 3:09 avg at lvl 12
Diet
Meal 1
Coffee w/ 60ml Half and Half
48g Whey in 16oz Whole Milk
8oz Boneless Skinless Chicken Thigh
1 Cup Brocoli in cheese (Frozen)
90g White Rice
Snack (PW)
Blue Razz Isopure
Snack
64g WHey in water
Snack
48g Whey in 16oz whole milk
Bagel with 48g Peanut butter
Not enough whole foods today at all
12/11/17
W1D4
Quads/Hams/Calves
A) Back Squat (Low Bar)
45x10
95x5
135x3
185x2
225x1
275x1 - +Belt
295x3 -+Belt pr
B) Leg Extensions
45x12
75x15
95x12
115x15 - pr
C) Hack Squat
45x12
70x10
90x10 - pr
70x20 - pr and death
D) Seated Leg Curls
55x15
85x15
120x15 - pr
E) Lying Leg Curls
30x12
40x10
50x10 - pr
F) Standing calf Raise
70x15x3
Tried to do some GM’s for hams but couldnt feel it in the hams at all. If anyone knows any good ham compounds that aren’t deadlift related (I dont want to pull one day and sldl or rdl another) feel free to say something
Diet posted below
1 Like
Thank you, deffinetely not the strongest I’ve ever been but we’ll get back there pretty quickly knowing me.
1 Like
12/12/17
5 Miles on Bike @3:01 avg @level 12
Diet is posted below, pretty solid day of eating. Pumped up for benching tomorrow and hitting some numbers.
12/13/17
W2D1
Note: Only posting top sets for convenience sakes
A) Bench Press TNG
230x5 - +2 rep pr (Goal met) next time going for 7
185x12 -+1 rep pr (Goal met) next time 195x10
B) DB Incline
80x8 - +1 rep pr (Goal met) next time x9
C) Dips
25x8 - +1rep pr (Goal met) x10 next
me x12 - +2 rep pr (Goal met) next x14
D) DB Inc. Flyes
35x12 - +2rep pr (goal met) next 40x10
E) Seated DB OHP
50x9 - +2 rep pr (Goal met) next x10
F) Leaning db lat raise
20x10 - +5lb pr (goal met) next x12
G) Rope face pulls
45x15x3 -+5lb PR (Goal met) next for 5 sets
H) EZ Skulls
85x8 - +2rep PR (goal met) next x10
I) Seated 1 arm db oh xt
25x10 - +5lb pr (goal met) next x12
J) Straight bar pushdowns
50x20x3 - +5rep PR (Goal met) next time 55x20x3
Great day. Hit every number I was looking for. Just gotta keep eating and I know I’ll hit every number next time as well as the rest of the week’s goals too.
My bodyweight today was 186.6 - Up 1.4lbs from last week which is good in my book aiming for 1-2lbs a week. Diet is posted below.
2 Likes
12/14/17
Cardio - 20 mins walking @3.2 mph on 5% Incline
Diet
12/15/17
Back/Bis
W2D2
A) Conv. Deadlift (Straps)
405x8 - belted. +5 rep PR (Goal met) next 415x6-8
B) T-Bar Row
140x8 - +5lb PR (goal met) next 145x8
C) NG CHins
15x7 - +1rep PR (goal met) next 15x8
mex10 -+2rep PR (goal met) Next x11-12
D) WG Pulldowns
135x10 -+5lb PR (Goal met) next 140x8-10
E) DB Hammers
35x10 -+2 rep PR (Goal met) next x11-12
F) Seated Incline DB CUrls
25x12 -+5lb PR (goal met) next 30x8-10
G)Machine Preachers
70x7 - +10lb -3 rep PR (didn’t meet goal) next 70x8. was totally beat by the time I got to these not surprised I didn’t meet my goal this week.
12/16/17
Note: I slept 3 hours and drove around like a maniac running my 4 cats to vet appointments all day long. So i went into this absolutely rocked
W2D3
A) Incline bench (TNG)
185x6 - +1rep PR (Goal) next x7-8
155x12 -+1rep PR (Goal) next 160x10-12
B) HS Flat Press
75x8 - +5lb -2 rep PR (Goal) next x9-10
C) Pec Deck
120x15 - +2 rep PR (Goal) next 125x13-15
D) Seated BTN Press
115x9 - +2rep PR (Goal) next 125x6-8
E) Cable Lat Raise
4x15x5 - +2 set PR (Goal) next 5x12x5
F) BB Shrugs
235x12 -+10lb PR (Goal) next 240x10-12
2 Likes
12/17/17
Cardio
20 mins @3.5mph on 5% incline
Diet
not enough shakes today, feels bad man
Legs tomorrow
12/18/17
W2D4
A) Back squat (Low Bar)
295x5 - +2rep PR belt (goal) next 6-7
B) Leg Extensions
120x15 - +5lb PR (goal) next 125x14-15
C) Hack Squat
100x10 -+10lb PR (Goal) next 105x8-10
75x20 -+5lb PR (Goal) next 80x20
D) Seated Leg Curls
125x14 -+5lb -1 rep PR (Goal) next 125x15
E) Lying Leg Curls
50x12 -+2 rep PR (Goal) next 60x8-10
F) Standing Calf Raise
75x15x3 -+5lb PR (goal) next 80x15x3
Diet
