T Nation

Josh's Training Log


#1

Unlike many of you, I'm not a beast. I'm 6'4 and 185, and I'm fairly certain I'm not near 200 for any of my maxes. Yet. I'm fairly fit, but with my current situation, I've largely been using cardio and exercises that only required my bodyweight (push-ups, pull-ups, etc.) to stay in shape. I did, however, recently complete the 6-week Performance Training program from coreperformance.com, using the limited equipment a friend of mine had.

I should probably first explain my situation, which is this: I'm living in a fairly remote South Korean town (three more months to go). I've tried the gyms here, but it's impossible to get any work done because I'm constantly being bothered by people--some want to practice their English, others want to be workout buddies, and the real knuckleheads tell me I'm handsome and want to take a picture. Fuck that. I'd inevitably snap at some point and, since there's no consideration for who instigated the fight in South Korean law, likely end up in prison (and I've heard some real horror stories about foreigners being stuck in Korean prisons).

Fortunately, I was saved by a foreigner in a nearby town who was about to head home recently, and needed to unload some equipment. I was able to get a bench, squat tower, barbell, dumbbells, and 50 kg. of weight for $100. (I've since picked up another 40 kg. of weight.) Not too bad.

I wouldn't consider myself a beginner, but just someone who's never before been interested in bulking up. Until recently, I was quite serious with baseball and played in college (pitcher). I've used (and completed) multiple programs with Mark Verstegen's Core Performance, and I worked out using various other programs throughout my years in undergrad (graduated a year ago). I've always relied on cardio as a stress reliever, however, and I think it's always hindered my progress (though the incessant booze-drinking may have also played a role).

As is the way I approach most everything in my life (not always a positive thing), I figure if I'm going to do this, I'm going to do it 100%. The program I've decided to use is a fairly intense one, but I assure you I can get it done--it's the new "Beast Building" program by CT, which you can find here: http://www.T-Nation.com/article/bodybuilding/beast_building_part_1&cr=bodybuilding.

I just began it this past week, and feel pretty good about it (though I had to use what weight I had available, so I suspect the amount of progress I'll be making from this week to next week will be slightly misleading). I'm also in the middle of completing Chad Waterbury's, "Muscle Revolution," which will likely play a significant role in creating my next program, and has already begun to change the way I eat.

I think that's about it for an introduction. In this log, I'll keep track of both my workouts and my eating, and would love to hear what input you guys may have (preferably constructive, of course). I'll try to add some pictures by the end of the weekend as well, to give you an idea of where I'm at.


#2

And the following have been my workouts for the week:

Monday (4-28): Session 1 (Motor Skill Acquisition)

11:30 a.m.

Incline Bench Press (max. sets x 3, 20 minutes)
50 kg.
13 sets

Sumo Deadlift
50 kg.
13 sets

Bent-over Barbell Rowing
40 kg.
13 sets

9:00 p.m.

Incline Bench Press
50 kg.
13 sets

Sumo Deadlift
50 kg.
13 sets

Bent-over Barbell Rowing
45 kg.
13 sets

Wednesday (4-30): Session 2 (Isometric/Explosive Contrast)

I. Conventional Deadlift Isometric Hold (9 seconds)
45 kg.
6 sets

Power Clean from Hang
45 kg.
6x5

II. Back Squat Isometric Hold (9 seconds)
50 kg.
6 sets

Jump Squat
25 kg.
6x5

III. Bench Press Isometric Hold (9 seconds)
50 kg.
6 sets

Speed Bench Press
45 kg.
6x5

Thursday (5-01): Session 3 (Motor Skill Acquisition)

Standing Military Press (max. sets x 3, 20 minutes)
40 kg.
12 sets

Front Squat
45 kg.
12 sets

Pull-Ups
Bodyweight
12 sets

Saturday (5-03): Session 4 (Overload & Tendon Strengthening)

*90 second rest between sets.

PART I

Partial Bench Press - 5x4 (60 kg.)
Manual Eccentric Bench Press - 5x3 (55 kg.) [Lowering Phase = 5 seconds]

Partial Sumo Deadlift - 5 x 5 (85 kg.)
Eccentric-only Deadlift - 5 x 1 (80 kg.) [Lowering Phase = 10 seconds]

Partial Pull-Ups - 5 x 5 (Bodyweight)
Negative Pull-Ups - 5 x 1 (Bodyweight) [Lowering Phase = 12 seconds]

PART II

Dumbbell Press - 1 x 120 (15 kg.)
Bodyweight Squats - 1 x 120
Chest-Supported Dumbbell Row - 1 x 120 (10 kg.)


#3

Below's my food log for Saturday--clearly, I went a little hard at dinner time (and dinner was far too late), but our trip to the grocery store went a little too long and I was starving by the time we got back (hence my wolfing down some pineapple and a piece of kimbap before dinner).

I know, I'm a fat bastard.

(And remember, the order of the numbers are: Calories, Fat, Carbs, Fiber, Sugar, Protein.)

Snack (9:15 am)

3 Prunes
2 pieces of kimbap

139 cals 3.5 g 23 g 2 g 8 g 2 g

Supplements/Vitamins: 1 HOT-ROX, 1 Beta-7.

Breakfast (9:45 a.m.)

Quaker Old Fashioned Rolled Oats
- 1 c. Rolled Oats
- 1/2 scoop Muscle Milk (Cinnamon Bun)
- 1/2 scoop ON Whey (Vanilla)
- 3/4 scoop Golden Flaxseed
- 1/2 scoop Superfood
- dash of cinnamon
- 1/2 oz. raisins

592.5 cals 13.25 g 90.25 g 15.25 g 17.5 g 33.25 g

Drinks: 1 Coffee
Supplements/Vitamins: 2 Fish Oil (generic)

Pre-Workout Shake (12:30 pm)

Protein Shake
- 1 scoop Surge (Root Beer Float)

162.5 cals 0 g 25 g 0 g 12.5 g 15.5 g

Post-Workout Shake (3:00 pm)

Protein Shake
- 2 scoops Surge (Root Beer Float)

325 cals 0 g 50 g 0 g 25 g 31 g

Lunch (4:30 pm)

Bagel w/ Strawberry Jam
- Plain Bagel
- 1 tbsp. strawberry jam (no sugar added)

Protein Shake
- 1 scoop Metabolic Drive (Banana)

458.5 cals 4.5 g 71.75 g 2 g 11.75 g 32 g

Drinks: 1 Coffee, 1 Red Ginseng tea.
Supplements/Vitamins: 1 Beta7.

Snack (7:00 pm)

1 hard-boiled egg

Banana w/ almond butter
- 1 banana
- 1/2 tbsp. almond butter

1 kiwi

1 piece of kimbap

1/4 oz. almonds

432.25 cals 19.25 g 47 g 6.75 g 21.5 g 18.25 g

Drinks: 2 Rooibos tea's (loose leaf).

Snack (10:00 pm)

1 piece of kimbap

1 kiwi

5 slices of pineapple

353 cals 1.75 g 86 g 9 g 59 g 1 g

Dinner (11:15 pm)

Chicken, Salmon & Shrimp Stirfry
- 4 strips chicken
- 1/4 lb. salmon
- 8 shrimp
- 3 red hot peppers, 3 green hot peppers
- 1 yellow bell pepper, 1 red bell pepper
- 1 large carrot
- 1 onion
- 1 clove of garlic
- 1 tbsp. ginger
- 1 tsp. sesame seeds
- 2 tsp. olive oil

2 tbsp. guacamole

1104.5 cals 57.5 g 74.25 g 22 g 29.5 g 78.75 g

Drinks: 2 Rooibos tea's (loose leaf).
Supplements/Vitamins: 2 Flameout Fish Oil, 1 Flax Oil.

Bedtime Snack (2:15 am)

Protein Shake
- 1 scoop Metabolic Drive (Banana)

110 cals 2 g 3 g 0 g 1 g 20 g

Drinks: Orange Citrus White tea (w/ Chamomile)
Supplements/Vitamins: 3 ZMA's, 1 Z12

DAILY TOTALS

3677 cals 102 g 470 g 57 g 186 g 232 g


#4

Here's my food log for Sunday--the first real steak I've had in about six months (not typical fare here in Korea). I know there's a pretty long break between lunch and dinner, but we traveled to a nearby town and went for lunch and Starbucks, and I really wasn't feeling like eating for a while.

I recently came off a pretty rough food poisoning incident (if you're ever in Seoul, stay away from "Mad for Garlic") that did some minor damage to my stomach lining, so sometimes I just need to take it easy.

And, once again, the order goes calories, fat, carbs, fiber, sugar, protein.

Snack (8:50 a.m.)

3 Prunes

Banana w/ Almond Butter
- 1 banana
- 1 tsp. almond butter

¼ Dunkin�?? Donuts French Cruller

½ Dr. You French Meringue Cookie

Prunes 42 cals 0 g 11 g 2 g 8 g 0 g
Banana 105 cals 0 g 27 g 3 g 14 g 1 g
Almond Butter 32 cals 2.5 g 1 g 0.5 g 0.25 g 1.25 g
French Cruller 37.5 cals 2 g 4 g 0 g 2 g 0.5 g
French Meringue Cookie 45 cals 2.25 g 5.5 g 0.5 g 4.5 g 1 g
TOTALS 261.5 cals 6.75 g 48.5 g 6 g 28.75 g 3.75 g

Drinks: 1 Coffee.

Supplements/Vitamins: 1 HOT-ROX, 1 Beta7.

Breakfast (9:45 a.m.)

Steel Cut Oats (½ cup)
- ½ scoop Metabolic Drive (Banana)
- ½ scoop Muscle Milk (Cinnamon Bun).
- ¾ scoop golden flaxseed.
- two shakes of cinnamon..
- 1 oz. raisins
- ½ scoop of Biotest Superfood.
- 100 ml. skim milk

1 medium-sized apple

Steel-cut Oats 300 cals 4 g 52 g 8 g 0 g 8 g
Metabolic Drive 55 cals 1 g 1.5 g 0 g 0 g 10 g
Muscle Milk 75 cals 3 g 4 g 1.25 g 1 g 8 g
Golden Flaxseed 52.5 cals 3.75 g 3.75 g 3 g 0 g 2.25 g
Raisins 63 cals 0 g 16.5 0.75 g 12.75 g 0.75 g
Skim Milk 35 cals 0 g 5 g 0 g 5 g 3 g
Apple 95 cals 0 g 25 g 4 g 19 g 0 g
TOTALS 675.5 cals 11.75 g 107.75 g 17 g 37.75 g 32 g

Drinks: 1 Tazo Chai tea.

Supplements/Vitamins: 2 Fish Oil (generic).

Snack (12:30 p.m.)

Protein Shake
- ¾ scoop Metabolic Drive (Banana)
- ½ scoop ON Whey
- 2 bunches of non-head Chinese cabbage
- 1 kiwi
- ½ frozen banana
- ½ scoop Biotest Superfood
- dash of cinnamon

2 pieces of kimbap

Metabolic Drive 82.5 cals 1.5 g 2.25 g 0 g 0 g 15 g
ON Whey 60 cals 0.5 g 1.5 g 0 g 0.5 g 12 g
Cabbage 34 cals 0 g 6 g 4 g 0 g 4 g
Kiwi 46 cals 0 g 11 g 2 g 7 g 1 g
Banana 52.5 cals 0 g 13.5 g 1.5 g 7 g 0.5 g
Kimbap 48.5 cals 1.75 g 6 g 0 g 0 g 1 g
TOTALS 323.5 cals 3.75 g 40.25 g 7.5 g 14.5 g 33.5 g

Snack #2 (1:20 p.m.)

1 medium-sized apple

Apple 95 cals 0 g 25 g 4 g 19 g 0 g

Lunch (4:00 p.m.)

Steak w/ Sweet Potato and Salad
- 3 oz. filet mignon
- ½ sweet potato
- 1 large asparagus
- 12 cherry tomatoes
- 4 quarter slices of pineapple
- 6 green olives
- 6 black olives
- ½ c. bok choy
- 1 apple
- 2 servings of broccoli

Steak 300 cals 24 g 0 g 0 g 0 g 20 g
Sweet Potato 77.5 cals 0 g 18.5 g 2.5 g 0.5 g 1 g
Asparagus 10 cals 0 g 2 g 1 g 0.5 g 2 g
Cherry Tomatoes 60 cals 0 g 19.5 g 6 g 9.75 g 1.5 g
Pineapple 105 cals 0 g 27.5 g 2.5 g 20 g 0 g
Green Olives 41 cals 4 g 1 g 1 g 0 g 0 g
Black Olives 35 cals 4 g 2 g 1 g 0 g 0 g
Bok Choy 9 cals 0 g 2 g 1 g 1 g 1 g
Apple 95 cals 0 g 25 g 4 g 19 g 0 g
Broccoli 31 cals 0 g 6 g 2 g 2 g 3 g
TOTALS 761.5 cals 32 g 103.5 g 21 g 52.75 g 28.5 g

Drinks: Glass of Diet Pepsi, Grande Iced Americano (Starbucks).

Dinner (10:00 p.m.)

Scrambled Eggs w/ Vegetables
- 4 eggs (3 whole, 1 white)
- 1 red bell pepper
- ½ onion
- 2 slices of cheddar cheese
- 6 cherry tomatoes
- 2 tsp. olive oil

Banana w/ Almond Butter
- 1 banana
- 2 tsp. almond butter

1 Apple

Eggs 241 cals 15 g 3 g 0 g 0 g 22 g
Red Bell Pepper 18.5 cals 0 g 3.5 g 1 g 2.5 g 0.5 g
Onion 22 cals 0 g 5 g 1 g 2.5 g 0.5 g
Cheddar Cheese 75 cals 6.25 g 0 g 0 g 0 g 5 g
Cherry Tomatoes 30 cals 0 g 9 g 3 g 4.5 g 0.5 g
Olive Oil 90 cals 10 g 0 g 0 g 0 g 0 g
Banana 105 cals 0 g 27 g 3 g 14 g 1 g
Almond Butter 64 cals 5 g 2 g 1 g 0.5 g 2.5 g
Apple 95 cals 0 g 25 g 4 g 19 g 0 g
TOTALS 740 cals 36.25 g 74.5 g 13 g 43 g 32 g

Drinks: 1 Rainbow Rooibos tea.

Supplements/Vitamins: 2 Flameout Fish Oil, 1 Beta-7.

Bedtime Snack (2:20 a.m.)

Protein Shake
- 1 scoop Metabolic Drive (Banana)

Metabolic Drive 110 cals 2 g 3 g 0 g 1 g 20 g

Drinks: Organic Citrus White tea.

Supplements/Vitamins: 3 ZMA's, 1 Z-12.

DAILY TOTALS

2927 cals 92.5 g 402.5 g 68.5 g 196.75 g 149.75 g


#5

Here's today's workout... as far as the chin-ups go, I don't have any sort of belt to do weighted chin-ups yet, but I'll take care of that by next week (I'm sure I can find something on the Korean version of eBay or something).

12:30 p.m.

Incline Bench Press (max. sets x 2, 20 minutes)
55 kg.
13 sets

Sumo Deadlift
70 kg.
13 sets

Bent-over Barbell Rowing
55 kg.
14 sets

9:45 p.m.

Bench Press
60 kg.
14 sets

Back Squat
80 kg.
13 sets

Chin-ups
Bodyweight
21 sets


#6

Hey Josh!

I can somehow relate to your situation! I am also 6 feet 4 and was always called "stretch" or lurge :slight_smile:

So you can imagine there wasn´t much muscle on the bones. So if you got any question concerning gaining muscle or weight gain feel free to ask!

I´ll have a look into your log from time to time!

Nice Greetings Arthur


#7

Josh -
I can't imagine not being able to make it into a gym! I can also relate to your height/weight situation. I am just over 6'3" and currently weigh 220 lbs but just 5 years ago I was only 170 lbs and when I graduated high school I was only 135 lbs!

Anyway, I guess my point is I felt I would always be skinny but now I feel I am at least average. It took a long time and many hours in the gym but believe me, it is worth it. Let me know if there are ever any questions I can answer!


#8

Hey Josh!

Just a hint:
CT's program is really demanding and hard and not really suited for people who are not really advanced.

So from seeing your numbers I would suggest that you do some basic training after the program!

The BEST thing in my opinion for you would be to get Chad Waterbury's Muscle revolution book which has all training routines and programs included. There are even tips on how you should progress after the completion of a training plan. You got YEARS of programs stacked together which can be changed according to goals! Definately worth buying in my opinion.

Hope this might help.

Greetings Arthur


#9

Thanks for the comments, guys. It really does suck not having access to a decent gym, but I think I can get it done with the equipment in my apartment (I'll just have to be a little creative at times). I clearly don't have enough weight, but as I progress I'll continue to invest in more (just too expensive to invest in all at once).

Arthur, as for the program, I know I'm not the ideal candidate for CT's program, but I wanted to do something that would really kick my ass. Largely because I've been playing competitive baseball until recently, my main focus was always on doing what would improve my pitching. That meant maintaining flexibility, and doing more of a fitness routine that combined weight training and cardio (clearly too much cardio). I assure you I can meet the demands, albeit with less weight than most, and I do plan on using Waterbury's "Muscle Revolution" to create my own program (I'm in the process of reading it right now) once I'm done. I don't claim to be an expert, otherwise I wouldn't need to be posting here, so I appreciate your suggestions. Maybe I'll complete Phase I of CT's program and then move onto whatever I create using Muscle Revolution. (It really is a great book--I've learned a lot, and I've still got the last couple chapters to go).

I should also note that I used to be a big guy (i.e., fat) in high school--I wasn't always the way I am now. At my worst, I was pushing 260. I just decided one day I'd had enough of being like that, so I took care of it. Maybe that's why it took me some time to transition from wanting to be fit to wanting to be big. Regardless, I've made the transition and I think you'll be surprised at how quickly I progress.

Anyways, thanks again for the suggestions guys. They're always appreciated.


#10

Here's Wednesday's workout... (I should also note that the weights don't include the weight of the bar--I've got no clue what it weighs, so since my concern is with progressing and not simply with how much weight I lift, I just don't bother including it.)

I. Conventional Deadlift Isometric Hold (9 seconds)
60 kg.
6 sets

Power Clean from Hang
45 kg.
6x5

II. Back Squat Isometric Hold (9 seconds)
70 kg.
6 sets

Jump Squat
35 kg.
6x8

III. Bench Press Isometric Hold (9 seconds)
60 kg.
6 sets

Speed Bench Press
55 kg.
6x5


#11

Alright, so I finally took a couple pictures--all I've got is a shit webcam that I got for $5 so my girlfriend could talk to family while we're here in Korea, but it'll at least give you a general idea of where I'm at.


#12


I know... fucking jacked.


#13

Here's Thursday's workout. I found a pretty creative way to do the weighted pull-ups/chin-ups. I'll take a picture of the get-up this weekend (made with resistance bands). Pretty hilarious.

12:00 p.m.

Standing Military Press (max. sets x 2, 20 minutes)
45 kg.
14 sets

Front Squat
60 kg.
13 sets

Weighted Pull-Ups
10 kg.
14 sets

9:30 p.m.

Dumbbell Bench Press
30 kg. (each)
14 sets

Conventional Deadlift
80 kg.
14 sets

Chest-Supported Dumbbell Row
30 kg.
13 sets


#14

While I've been keeping track myself, I know I haven't kept up-to-date on posting my food log (largely due to a lack of responses). I'd be happy to post more info, but for now, I'll just provide the nutrient breakdown for each day of the past week.

Monday

Calories: 3373 cals
Fat: 54 g
Carbs: 500 g
Fiber: 41 g
Sugar: 224 g
Protein: 223 g

Tuesday

Calories: 2557 cals
Fat: 96 g
Carbs: 330 g
Fiber: 49 g
Sugar: 156 g
Protein: 123 g

Wednesday

Calories: 3292 cals
Fat: 86 g
Carbs: 448 g
Fiber: 47 g
Sugar: 241 g
Protein: 213 g

Thursday

Calories: 3419 cals
Fat: 102 g
Carbs: 440 g
Fiber: 36 g
Sugar: 193 g
Protein: 202 g

Friday

Calories: 3643 cals
Fat: 126 g
Carbs: 399 g
Fiber: 55 g
Sugar: 195 g
Protein: 238 g


#15

And here's Saturday's workout (Session 4--Overload & Tendon Strengthening)...

*90 second rest between sets.

PART I

Partial Bench Press - 5x4 (65 kg.)
Manual Eccentric Bench Press - 5x3 (60 kg.) [Lowering Phase = 5-7 seconds]

Partial Sumo Deadlift - 5x5 (100 kg.)
Eccentric-only Deadlift - 5x1 (95 kg.) [Lowering Phase = 10 seconds]

Partial Pull-Ups - 5x5 (10 kg.)
Negative Pull-Ups - 5x1 (Bodyweight) [Lowering Phase = 12 seconds]

PART II

Dumbbell Press - 1 x 130 (15 kg. each)
Bodyweight Squats - 1 x 130
Chest-Supported Dumbbell Row - 1 x 130 (15 kg. each)


#16

Here's Saturday's eating...

Snack (9:30 am)

3 Prunes
Banana w/ Peanut Butter (1/2 tbsp.)

Breakfast (10:15 am)

Steel Cut Oats w/ Protein & Raisins
- 1/2 c. oats
- 1/2 scoop Muscle Milk
- 1/2 scoop ON Whey
- 1/2 scoop Superfood
- 1 oz. raisins
- 1 tbsp. golden flaxseed

1 apple

Pre-Workout Shake (1:15 pm)

1 scoop Surge
1/3 scoop ON Whey
2 tsp. honey
5 grams creatine

Post-Workout Shake (3:20 pm)

2 scoops Surge
1/2 scoop Superfood
5 grams creatine

Lunch (4:00 pm)

Bagel w/ Jam
- 1/2 Starbucks Blueberry Bagel
- 1 tbsp. strawberry jam (no sugar added)

Protein Shake
- 3/4 scoop ON Whey

Snack (6:45 pm)

Scrambled Eggs on a Waffle
- 2 eggs (whole)
- 1 flax waffle
- 1 tsp. olive oil

3 slices of pineapple

Peanut Butter on bread
- 1 thin slice white bread
- 1 tbsp. peanut butter

Dinner (9:30 pm)

Hamburgers on Kale
- 2 very small homemade hamburgers (lean ground beef)
- 2 extra-large kale leaves
- 4 cherry tomatoes
- 1/2 avocado
- 1 tbsp. homemade salsa
- 1 slice cheddar cheese
- 1/4 onion

2 small kiwi's

1 piece of dark chocolate (75%)

Snack (12:30 am)

Oven-roasted nuts (almonds, peanuts, hazelnuts)
- 1 oz. almonds
- 1/2 oz. peanuts
- 5 hazelnuts
- one batch sprinkled with cinnamon, the other with cayenne pepper

Bedtime Snack (2:00 am)

200 ml. skim milk

Calories: 3624 cals
Fat: 124 g
Carbs: 436 g
Fiber: 50 g
Sugar: 211 g
Protein: 200 g


#17

Here's Monday's workout...

1:00 p.m.

Incline Bench Press (max. sets x 1, 20 minutes)
60 kg.
15 sets

Sumo Deadlift
90 kg.
14 sets

Bent-over Barbell Rowing
60 kg.
15 sets

9:00 p.m.

Bench Press
70 kg.
14 sets

Back Squat
90 kg.
13 sets

Chin-ups
10 kg.
17 sets


#18

Wednesday's workout (Week 3, Session 2 - Isometric/Explosive Contrast)

*Due to time constraints (i.e., work), I did 5 sets of each, as opposed to the typical 6.

I. Conventional Deadlift Isometric Hold (9 seconds)
65 kg.
5 sets

Power Clean from Hang
50 kg.
5x5

II. Back Squat Isometric Hold (9 seconds)
75 kg.
5 sets

Jump Squat
40 kg.
5x8

III. Bench Press Isometric Hold (9 seconds)
65 kg.
5 sets

Speed Bench Press
60 kg.
5x5