T Nation

Experimental Log

Hi guys i’m currently 88kg/194lbs at around 6’2/6’3 and what this log is going to be is aN detailed description of pretty much all I eat and everything I do in the gym, with a few of my own personal thought a quires. Ill throw in a bit of back ground about myself, i am currently work at a gym training to be a Personal trainer I train 5-6 days a depending on how many day i work that week most likely 6.

I would also like to add that I am a newbie both to this forum and to training in general, as I have been lurking on this sire for 5-4 month and training since May 2011 and I had a 4 month gap from August - November last year due to work, school and personal issues. that isn’t just a weak ass excuse either i was leaving for college at 5am and leaving college at 6pm and then straight into a night shift in the kitchens until 1-2am. But now I’ve been hitting the gym hard since then and training smart since finding this site.

My current workout is the one Kingbeef wrote up for http://tnation.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding/do_this_routine_instead_of_that_dumb_one and I had my first work out today so I cant rate it yet. But if it makes me look half as good as he is I’ll be happy.

So today the workout was.

Incline DB press with 60-90 Seconds rest.

Set 1 Weight 27.5kg Reps 10

Set 2 Weight 27.5kg Reps 8

Set 3 Weight 27.5kg Reps 10

Set 4 Weight 32.5kg Reps 6 (I could have done with a spot for this set)

Flat DB Bench Press with 60-90 seconds rest.

Set 1 Weight 32.5kg Reps 8 (Had a spot for this)

Set 2 Weight 30kg Reps 10

Set 3 Weight 30kg Reps 7 (No spot 30 seconds rest to avoid a notorious gym talker.)

Decline DB Bench Press with 60-90 seconds rest.

Set 1 Weight 20kg Reps 10

Set 2 Weight 22.5kg Reps 10

Set 3 Weight 22.5kg Reps 11

Standing Calf Raises with 60 seconds rest

Set 1 Weight 80kg Reps 10

Set 2 Weight 100kg Reps 10

Set 3 Weight 120kg Reps 10(I felt as my lower back was really under pressured on this)

Seated Calf Raises with 60 seconds rest

Set 1 Weight 60kg Reps 10

Set 2 Weight 100kg Reps 12

Set 3 Weight 100kg Reps 12

Leg press Calf Raises

Set 1 Weight 65kg Reps 12

Set 2 Weight 75kg Reps 20

Set 3 Weight 100kg Reps 20

Set 4 Weight 110kg Reps 20.

I then finished with cable flies with 10 reps on 12.5 kg each side down to 2.5 with no rest in between sets. And lets but some size on this skinny boy body my food diary tomorrw as its past my bed time ;). (BTW I’m pretty dyslexic so sorry for the miss spelling that are bound to happen dispute my best efforts)

Back training 11/12/12

50 Pull ups
This was pretty easy and I think I’m going to start doing 30 on the bar and then 30 on the rings.

Barbell Rows

Set 1 Weight 40kg Reps 10

Set 2 Weight 65kg Reps 10

Set 3 Weight 70kg Reps 10

Set 4 Weight 75kg Reps 10

Close neutral grip pulldowns ( 3 second negative reps)

Set 1 Weight 40kg Reps 10

Set 2 Weight 47kg Reps 10

Set 3 Weight 68.5kg Reps 10

Seated straight bar rows

Set 1 Weight 40kg Reps 10

Set 2 Weight 48.kg Reps 10

Set 3 Weight 58.25kg Reps 10.

I then did dumbbell bent over rows in 2.5kg intervals from 15-22.5 kg with 10-12 reps to finish.

Yesterdays fuel

6 slices of nitrate free bacon with peas and a tea with almond milk at 11.30am

handful of Brazil nuts and sesame seeds at 12pm

2 tilapia fillets cooked in garlic and olive oil at 2.45pm

1 9bar (its just seeds, hemp and honey with a little bit of vegetable oil) and a black coffee 3.30pm

A Handful of pistachios, brazils and cashews. 5pm (post work out)

1 tilapia fillet with brown rice and chilli garlic and ginger sauce. 7.30pm

1 Pork chop, a big load of kale, 1 portion of sweet potato 10.15pm

And then I just snacked on olives until about 10.45pm.

I also had a few squares of chocolate through out the day.

I just want to add I’m loving this new workout if seems be giving me a new kind of DOMS where I’m sore the next day but still able to function properly

Leg Day 12/12/12

Hamstring Curls

Set 1 Weight 59kg Reps 8

Set 2 Weight 66kg Reps 8

Set 3 Weight 72kg Reps 8

Set 4 Weight 77kg Reps 8

Romanian Dead lifts

Set 1 Weight 40kg Reps 8

Set 2 Weight 60kg Reps 9

Set 3 Weight 70kg Reps 10

Set 4 Weight 80kg Reps 8

Leg Press

Set 1 Weight 85kg Reps 8

Set 2 Weight 95kg Reps 8

Set 3 Weight 110kg Reps 8

Set 4 Weight 120kg Reps 8

Front Squats

Set 1 Weight 40kg Reps 8

Set 2 Weight 45kg Reps 8

Set 3 Weight 50kg Reps 8

Hack Squats

Set 1 Weight 40kg Reps 8

Set 2 Weight 50kg Reps 9

Set 3 Weight 70kg Reps 10

To finish 80kg for 15reps, 70kg for 20 reps, 60kg for 25 reps, 50kg for 30 reps.

Meals on 12/12/12

Breakfast 4.15am
1 can of Tuna with tea and almond milk

Snack 1 5.10am
Pistachio and Brazil nuts with coffee

Snack 2 7.00am
Quark and Yellow Peppers

Snack 3 8.15am
Banana nuts

Lunch 10.25
Tilpia , broccoli, peas and runner beans

Snack 4 12.50
Nuts and a apple

Pre workout 13.35
Pork and banana

Post workout 15.15
Pork chop, kale and sweet potato

Dinner 17.30
Beef stew with potatoes, tomatoes, carrots, rice, and parsnips

Snack 5 19.15
Bar of chocolate

Snack 6 21.30
Apple and quark

Snack 7
Bowl of kale.