Make America Swole Again - E Clark's Training and Nutrition Log

Training Logs
21

Hey guys recording a day later again. Have yet to do my workout today but will record afterward.

1/13/2020

Day 13:

Circuit x 5

10 kettlebell swings @ 75 lbs
2 Dips
15 kettlebell swings @ 75 lbs
4 Dips
25 kettlebell swings @ 60 lbs
6 Dips
50 kettlebell swings @ 60 lbs

15 min Erg

Ab Training:

Circuit x 6:
10 Cable Crunches
10 Pallof Press

Once again had to use dumbbells. They’re more uncomfortable to hold but I’ve gotten a good workout from them so I don’t mind. Also incorporated dips for the first time since my gym at school has a space where I can do chest dips

Things I Ate:

Breakfast:
Breakfast Shake

  • Banana
  • 1 Cup Greek Yogurt
  • 1 Scoop Protein Powder
  • 2 Cups Almond Milk
  • 2 Tbsp Peanut Butter

2 Eggs
4 Egg Whites
1 Slice Swiss Cheese
1 Pouch Guacamole

Lunch:
12 oz Ground Turkey 93/7
1 Can of Kidney Beans
1 Can of Tomatoes
2 tbsp. Barbeque Sauce (in the chili)

Dinner:
12 oz Chicken Breast
4 oz Broccoli
2 tbsp. Honey Mustard
1 Can Tuna
1 tbsp. Miracle Whip

22

Sorry I haven’t posted in a while! Here’s the last three workouts of the 10,000 Kettlebell Swing (Now Dumbbell Swing) Workout.

1/15/2020

Circuit x 5

10 kettlebell swings @ 75 lbs
2 Pull-Ups
15 kettlebell swings @ 75 lbs
4 Pull-ups
25 kettlebell swings @ 60 lbs
6 Pull-ups
50 kettlebell swings @ 60 lbs

20 min incline treadmill walk

1/16/2020

Day 15:

Circuit x 5

10 kettlebell swings @ 75 lbs
2 Dips
15 kettlebell swings @ 75 lbs
4 Dips
25 kettlebell swings @ 60 lbs
6 Dips
50 kettlebell swings @ 60 lbs

25 min incline treadmill

Ab Training:

Circuit x 6:
10 Ab Roller
10 Reverse Crunch

1/17/2020

Day 16:

Circuit x 5

10 kettlebell swings @ 75 lbs
3 Push-ups
15 kettlebell swings @ 75 lbs
6 Push-ups
25 kettlebell swings @ 60 lbs
9 Push-ups
50 kettlebell swings @ 60 lbs

25 min incline treadmill

Overall, really enjoyed this program. Only lost 8 pounds in 4 weeks, but overall clearly lower body fat, smaller waist, and bigger legs and glutes. The lack of weight loss has more to do with the fact that I wasn’t perfect eating during the holidays, and didn’t really find my groove with the metcon aspect of the workout until the third week. However, it was a lot of fun but I’m glad its over, as I am itching to get back under a barbell.

I’m starting a new one tomorrow that’s focused on full body high frequency. I’ll post about it either here or start a new thread since it’s in a completely different vein as this program but I loved it.

23

So I was inspired to build this program by Jeff Nippard. He’s been talking up full body frequency training on his YouTube Channel. The idea is to work the whole body each day. He had since crafted a program that reflects these beliefs that last 10 weeks.

However, I am not doing his program, as it is costs $40.00, and I am a poor student, plus I hate paying for workout programs unless it’s absolutely necessary. However, I took the concepts Mr. NIppard introduced in this video and applied them to build my own program that follows the same ideas. Here is the following:

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Essentially the first period will be used to get used to the full body training everyday, the next phase will focus on big hypertrophy and strength gains by increasing volume, followed by a de-load, and then one final week to seem how much strength has been gained.

The diet I’m eating is as follows:

image

I’m starting at 282 pounds, hoping to reach 230 by the end of this year.

I’ll keep you guys updated! I took pictures after I worked out this morning, Ill post them when I get the changes as my “before photos”.

24

Hey sorry I’ve been so bad at updating this! I’ve threw the first two weeks of workouts and I’ve seen huge differences. I’ve already lost close to 6 pounds, and put on a notice amount of muscle (or maybe less fat means the muscle is more noticeable, idk) I also was able to upload the spreadsheet to my One Drive, so I will link it here: Microsoft OneDrive - Access files anywhere. Create docs with free Office Online.

Here are my weights from the last week. Note that I’ve changed my exercise selection a bit. Check the link above for more info on my current exercise selection.

Week 2

Day 8 (Saturday 1/25/20)

15 min Elliptical Workout

Floor Press
5 Reps @ 225 lbs
5 Reps @ 225 lbs
5 Reps @ 225 lbs
5 Reps @ 225 lbs
5 Reps @ 225 lbs

Dips
10 Reps
10 Reps
10 Reps
10 Reps

Close Grip Lat Pulldown
10 Reps @ 80 lbs
10 Reps @ 80 lbs
10 Reps @ 80 lbs

Leg Press
10 Reps @ 450 lbs
10 Reps @ 500 lbs
10 Reps @ 540 lbs

Dumbbell Military Press
10 Reps @ 80 lbs
10 Reps @ 80 lbs
10 Reps @ 90 lbs

Hammer Curls
15 Reps @ 30 lbs each arm
12 Reps @ 30 lbs each arm
10 Reps @ 30 lbs each arm
8 Reps @ 35 lbs each arm

Circuitx4
Ab Roller
10 Reps
10 Reps
10 Reps
10 Reps
Leg Lifts
10 Reps
10 Reps
10 Reps
10 Reps

Day 9 (Sunday 1/26/20)

Warmup:
15 min Elliptical

Pendlay Row
5 Reps @ 155 lbs
5 Reps @ 155 lbs
5 Reps @ 160 lbs
5 Reps @ 160 lbs
5 Reps @ 165 lbs

Seated Cable Row
10 Reps @ 90 lbs
10 Reps @ 90 lbs
10 Reps @ 90 lbs
10 Reps @ 90 lbs

Romanian Deadlift
10 Reps @ 185 lbs
10 Reps @ 185 lbs
10 Reps @ 185 lbs

Superset x3
Lateral Raise
10 Reps @ 35 lbs each side
10 Reps @ 35 lbs each side
10 Reps @ 35 lbs each side
Front Plate Raise
10 Reps @ 45 lbs
10 Reps @ 45 lbs
10 Reps @ 45 lbs

Triceps Pushdown
20 Reps @ 40 lbs
15 Reps @ 40 lbs
12 Reps @ 40 lbs
10 Reps @ 40 lbs

Incline Push-up
12 Reps
12 Reps
12 Reps

Superset x4
Planks
0:30
0:30
0:30
0:30
Flutter Kicks
10 Reps
10 Reps
10 Reps
10 Reps

Day 10 (Monday 1/27/20)

Fasted Cardio
30 min Elliptical
30 Min Treadmill @ 15% Incline and 2 mph

Day 11 (Tuesday 1/28/20)

Warmup:
15 Min Elliptical

Back Squat
5 Reps @ 225 lbs
5 Reps @ 235 lbs
5 Reps @ 245 lbs
5 Reps @ 255 lbs
5 Reps @ 260 lbs

Pull Throughs
10 Reps @ 100 lbs
10 Reps @ 125 lbs
10 Reps @ 150 lbs
10 Reps @ 150 lbs

Rear Delt Rows
12 Reps @ 75 lbs
12 Reps @ 85 lbs
12 Reps @ 95 lbs

EZ Bar Curls
15 Reps @ 75 lbs
12 Reps @ 75 lbs
10 Reps @ 75 lbs
8 Reps @ 75 lbs

Incline Bench Press
10 Reps @ 150 lbs
10 Reps @ 150 lbs
10 Reps @ 155 lbs

Inverted Row
15 Reps
15 Reps
15 Reps

Superset x4
Seated Cable Crunch
10 Reps @ 135 lbs
10 Reps @ 135 lbs
10 Reps @ 135 lbs
10 Reps @ 135 lbs
Pallof Press
10 Reps @ 45 lbs
10 Reps @ 45 lbs’
10 Reps @ 45 lbs
10 Reps @ 45 lbs

Day 12 (Wednesday 1/29/20)

Warmup:
15 min Elliptical

Military Press
5 Reps @ 135 lbs
5 Reps @ 135 lbs
5 Reps @ 135 lbs
5 Reps @ 135 lbs
5 Reps @ 135 lbs

Upright Cable Row
10 Reps @ 100 lbs
10 Reps @ 115 lbs
10 Reps @ 130 lbs
10 Reps @ 130 lbs

Skullcrushers
10 Reps @ 75 lbs
10 Reps @ 75 lbs
10 Reps @ 75 lbs

Dumbbell Pullovers
10 Reps @ 60 lbs
10 Reps @ 65 lbs
10 Reps @ 70 lbs

Landmine Rows
10 Reps @ 160 lbs
10 Reps @ 165 lbs
10 Reps @ 170 lbs

Bulgarian Split Squat (L/R)
10/10 Reps
10/10 Reps
10/10 Reps

Superset x4
Reverse Crunch
10 Reps
10 Reps
10 Reps
10 Reps
Hip Thrust Crunch
10 Reps
10 Reps
10 Reps
10 Reps

Day 14 (Thursday 1/30/20)

Close-Grip Bench Press
5 Reps @ 205 lbs
5 Reps @ 205 lbs
5 Reps @ 215 lbs
5 Reps @ 215 lbs
5 Reps @ 215 lbs

Cable Curls
15 Reps @ 50 lbs
12 Reps @ 57.5 lbs
10 Reps @ 65 lbs
8 Reps @ 65 lbs

Dumbbell Bench Press
10 Reps @ 120 lbs
10 Reps @ 130 lbs
10 Reps @ 140 lbs

Chin-Ups
10 Reps
10 Reps
8 Reps

Sumo Deadlift
10 Reps @ 245 lbs
10 Reps @ 255 lbs
10 Reps @ 275 lbs

Dumbbell Swings
20 Reps @ 45 lbs
20 Reps @ 45 lbs
20 Reps @ 45 lbs

Superset x4
Hollow Body Hold
0:30
0:30
0:30
0:30
Russian Twists
10 Reps @ 30 lbs
10 Reps @ 30 lbs
10 Reps @ 30 lbs
10 Reps @ 30 lbs

I don’t generally like posting like this, so I’ll try to be more regular and post in the log after each workout or at least after every 2-3.

If anyone has any questions about anything, please let me know.

25

These are looking like they could be looooonnnngggg workouts. What are they averaging?

26

Excluding cardio the lifting itself takes about 60-70 minutes. I generally don’t need much rest between sets except for the heavier sets that start workouts. Generally I move through it pretty quick though

1 Like
27

Hey sorry I haven’t been updating my training log. Here’s the last five days I’ve done in the gym:

Day 14 (Friday 1/31/20)

30 min Elliptical
30 min Treadmill @ 15% INcline

Day 15 (Saturday 2/1/20)

Warmup:
15 Min elliptical

Floor Press
8 Reps @ 195 lbs
8 Reps @ 205 lbs
8 Reps @ 210 lbs
8 Reps @ 215 lbs

Dips
10 Reps
10 Reps
10 Reps
10 Reps

Close-Grip Lat Pulldown
12 Reps @ 90 lbs
12 Reps @ 90 lbs
12 Reps @ 90 lbs

Leg Press
10 Reps @ 540 lbs
10 Reps @ 540 lbs
10 Reps @ 540 lbs

Dumbbell Military Press
10 Reps @ 100 lbs
10 Reps @ 100 lbs
10 Reps @ 100 lbs

Hammer Curls
15 Reps @ 30 lbs each arm
12 Reps @ 30 lbs each arm
10 Reps @ 30 lbs each arm
8 Reps @ 30 lbs each arm

Superset x 4
Ab Roller
10 Reps
10 Reps
10 Reps
10 Reps
Leg Lifts
10 Reps
10 Reps
10 Reps
10 Reps

Day 16 (Sunday 2/2/20)

Warmup;
30 min Elliptical (had a cheat meal Saturday night)

Pendlay Row
8 Reps @ 155 lbs
8 Reps @ 160 lbs
8 Reps @ 165 lbs
8 Reps @ 165 lbs

Seated Cable Row
10 Reps @ 90 lbs
10 Reps @ 90 lbs
10 Reps @ 100 lbs
10 Reps @ 100 lbs

Romanian Deadlifts
10 Reps @ 195 lbs
10 Reps @ 205 lbs
10 Reps @ 205 lbs

Superset x 3
Lateral Raise
10 Reps @ 35 lbs each side
10 Reps @ 35 lbs each side
10 Reps @ 35 lbs each side
Lateral Raise
10 Reps @ 25 lbs each side
10 Reps @ 25 lbs each side
10 Reps @ 25 lbs each side

Triceps Pushdown
20 Reps @ 40 lbs
15 Reps @ 40 lbs
12 Reps @ 40 lbs
10 Reps @ 40 lbs

Incline Push-up
12 Reps
12 Reps
12 Reps

Superset x4
Planks
0:30
0:30
0:30
0:30
Flutter Kicks
10 Reps
10 Reps
10 Reps
10 Reps

Day 17 (Monday 2/3/20)

30 min Elliptical
30 min Treadmill @ 15% Incline

Day 18 (Tuesday 2/4/20)

Warmup:
15 Min Elliptical

Back Squat
8 Reps @ 205 lbs
8 Reps @ 215 lbs
8 Reps @ 225 lbs
8 Reps @ 235 lbs

Pull Throughs
10 Reps @ 135 lbs
10 Reps @ 150 lbs
10 Reps @ 165 lbs
10 Reps @ 165 lbs

Rear Delt Rows
12 Reps @ 115 lbs
12 Reps @ 115 lbs
12 Reps @ 115 lbs

EZ Bar Curls
15 Reps @ 80 lbs
12 Reps @ 80 lbs
10 Reps @ 80 lbs
8 Reps @ 80 lbs

Incline Bench Press
10 Reps @ 155 lbs
10 Reps @ 160 lbs
10 Reps @ 165 lbs

Inverted Row
15 Reps
15 Reps
15 Reps

Superset x4
Seated Cable Crunch
10 Reps @ 135 lbs
10 Reps @ 135 lbs
10 Reps @ 135 lbs
10 Reps @ 135 lbs
Pallof Press
10 Reps @ 45 lbs
10 Reps @ 45 lbs
10 Reps @ 45 lbs
10 Reps @ 45 lbs

Current Weight: 276.2 lbs as of this morning, down 14 pounds since Christmas. Just gotta keep going!

28

Day 19 (Wednesday 2/5/20)

Warmup:
15 min Elliptical

Military Press
8 Reps @ 105 lbs
8 Reps @ 110 lbs
8 Reps @ 115 lbs
8 Reps @ 120 lbs

Upright Cable Row
10 Reps @ 130 lbs
10 Reps @ 130lbs
10 Reps @ 150 lbs
10 Reps @ 150 lbs

Skullcrushers
10 Reps @ 85 lbs
10 Reps @ 85 lbs
10 Reps @ 85 lbs

Dumbbell Pullovers
10 Reps @ 70 lbs
10 Reps @ 75 lbs
10 Reps @ 75 lbs

Landmine Rows
10 Reps @ 180 lbs
10 Reps @ 180 lbs
10 Reps @ 180 lbs

Hamstring Curls
10 Reps @ 60 lbs
10 Reps @ 70 lbs
10 Reps @ 70 lbs

Superset x4
Reverse Crunch
10 Reps
10 Reps
10 Reps
10 Reps
Hip Thrust Crunch
10 Reps
10 Reps
10 Reps
10 Reps

Day 20 (Thursday 2/6/20)

Close-Grip Bench Press
8 Reps @ 205 lbs
8 Reps @ 205 lbs
8 Reps @ 205 lbs
8 Reps @ 210 lbs

Cable Curls
15 Reps @ 57.5 lbs
12 Reps @ 57.5 lbs
10 Reps @ 65 lbs
8 Reps @ 65 lbs

Dumbbell Bench Press
10 Reps @ 140 lbs
10 Reps @ 150 lbs
10 Reps @ 160 lbs

Chin-Ups
10 Reps
10 Reps
10 Reps

Sumo Deadlift
10 Reps @ 275 lbs
10 Reps @ 280 lbs
10 Reps @ 285 lbs

Dumbbell Swings
20 Reps @ 100 lbs
20 Reps @ 100 lbs
20 Reps @ 100 lbs

Superset x4
Hollow Body Hold
0:30
0:30
0:30
0:30
Russian Twists
10 Reps @ 30 lbs
10 Reps @ 30 lbs
10 Reps @ 30 lbs
10 Reps @ 30 lbs

Day 21 (Friday 2/7/20)

30 min Elliptical
30 min Treadmill @ 15% INcline

Day 22 (Saturday 2/8/20)

Warmup:
15 Min elliptical

Floor Press
5 Reps @ 225 lbs
5 Reps @ 225 lbs
5 Reps @ 230 lbs
5 Reps @ 230 lbs
5 Reps @ 235 lbs

Dips
10 Reps
10 Reps
10 Reps
10 Reps

Close-Grip Lat Pulldown
12 Reps @ 90 lbs
10 Reps @ 100 lbs
10 Reps @ 100 lbs

Leg Press
10 Reps @ 560 lbs
10 Reps @ 560 lbs
10 Reps @ 560 lbs

Dumbbell Military Press
10 Reps @ 100 lbs
10 Reps @ 100 lbs
10 Reps @ 100 lbs

Hammer Curls
15 Reps @ 30 lbs each arm
12 Reps @ 30 lbs each arm
10 Reps @ 30 lbs each arm
8 Reps @ 30 lbs each arm

Superset x 4
Ab Roller
10 Reps
10 Reps
10 Reps
10 Reps
Leg Lifts
10 Reps
10 Reps
10 Reps
10 Reps

Day 23 (Sunday 2/9/20)

Warmup;
15 min Elliptical

Pendlay Row
5 Reps @ 160 lbs
5 Reps @ 165 lbs
5 Reps @ 170 lbs
5 Reps @ 175 lbs
5 Reps @ 185 lbs

Seated Cable Row
10 Reps @ 100 lbs
10 Reps @ 100 lbs
10 Reps @ 110 lbs
10 Reps @ 110 lbs

Romanian Deadlifts
10 Reps @ 205 lbs
10 Reps @ 210 lbs
10 Reps @ 215 lbs

Superset x 3
Lateral Raise
10 Reps @ 35 lbs each side
10 Reps @ 35 lbs each side
10 Reps @ 35 lbs each side
Lateral Raise
10 Reps @ 25 lbs each side
10 Reps @ 25 lbs each side
10 Reps @ 25 lbs each side

Triceps Pushdown
20 Reps @ 40 lbs
15 Reps @ 40 lbs
12 Reps @ 40 lbs
10 Reps @ 40 lbs

Incline Push-up
12 Reps
12 Reps
12 Reps

Superset x4
Planks
0:30
0:30
0:30
0:30
Flutter Kicks
10 Reps
10 Reps
10 Reps
10 Reps

Day 24 (Monday 2/10/20)

30 min Elliptical
30 min Treadmill @ 15% Incline

Day 25 (Tuesday 2/11/20)

Warmup:
15 Min Elliptical

Back Squat
5 Reps @ 255 lbs
5 Reps @ 260 lbs
5 Reps @ 265 lbs
5 Reps @ 265 lbs
5 Reps @ 270 lbs

Pull Throughs
10 Reps @ 150 lbs
10 Reps @ 160 lbs
10 Reps @ 170 lbs
10 Reps @ 170 lbs

Rear Delt Rows
12 Reps @ 115 lbs
12 Reps @ 125 lbs
12 Reps @ 125 lbs

EZ Bar Curls
15 Reps @ 80 lbs
12 Reps @ 80 lbs
10 Reps @ 80 lbs
8 Reps @ 80 lbs

Incline Bench Press
10 Reps @ 160 lbs
10 Reps @ 165 lbs
10 Reps @ 165 lbs

Inverted Row
15 Reps
15 Reps
15 Reps

Superset x4
Seated Cable Crunch
10 Reps @ 150 lbs
10 Reps @ 150 lbs
10 Reps @ 150 lbs
10 Reps @ 150 lbs
Pallof Press
10 Reps @ 60 lbs
10 Reps @ 60 lbs’
10 Reps @ 60 lbs
10 Reps @ 60 lbs

Current weight: Exactly 270 lbs this morning

Overall everything is going really great, very happy with the results thus far. Week 5 starts the hypertrophy phase, so sets/reps will looks different.

Cheers boys and girls!