Moffman Training Log, 5ft7 168lb

Training Logs
1

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Hello everyone who clicked on my training log.

I’m here to obtain advice and share advice where I can. I’m 26 years old, about 168lb at 5ft 7inches tall. I have owned weights for quite a long time; however, I have not always used them enough.

Well actually I’ve never really used them enough. I am doing my best to change that in 2009.

After the Holidays ended I made a decision to change my ways and hit the weights, I have been doing pretty well thus far, but I still have a lot of work ahead of me and it seems like gains are slowing down for me a bit at this point.

I started at right around 173 pounds at the beginning of the year, so in two months I only lost about 5 pounds. Its possible that I gained a little muscle but who knows.

For each week I have been doing 3 total body workouts. At the beginning I was fairly weak, but now I am pretty accustomed to working out, my soreness after lifting is no longer debilitating the next day, and by the second day I usually am feeling ready to lift, though not always looking forward to it.

I plan to include a few photos, and also some of my workouts from the previous two months of lifting. I have just begun to track my daily intake on FitDay.

Trying to follow a diet modeled after the V-Diet, only I cannot possibly afford the cost of the Biotest Supps, so I’m giving it a try with some less expensive whey protein that I can get at a low price via Sam’s Club.

Diet as of now:

Breakfast:
Whey Scoop
Milled Flax Scoop
Tbsp Olive Oil
multi vitamin
Fiber Caps
2 Fish Oil Caps

Lunch:
2 Whole Egglands Best Eggs
1 Slice Cheese
1 Apple

Snack:
Whey Scoop
2 Fish Oil

Dinner:
Can of Tuna or Chicken Breast or tilapia
Whey Scoop

Late Snack
Whey Scoop
Flax Scoop

Bed Time
Whey Scoop
2 Fish Oil
Fiber Caps

I have ordered some 100% Casein and I plan to mix that with the Whey, it just hasn’t arrived yet.

Post Workout
One and a Half Whey Scoops
2 tbsp Sugar

The totals for this are around:

1450 Cals
56g Fat
55g Carbs of which 24g are Fiber
166g Protein

Post Workout Shake:

293 Cals
4g Fat
30g Carbs of which 25g are Sugar
35g Protein

2


Now for a some of my training logs from this past month so everyone can get an idea for the workouts I’ve been doing. I work out in my garage. Attached are a photo of my bench and pull up station.

Feb 16, 2009:

Pull Up Palms Facing one another(body weight):
11,7,5,3,2.5

Bench Press
160x10 for 3 sets
135x6 burnout immediately after last set

Deadlift:
205x9 3 sets

Quad Extension:
80x15, 80x15, 80x10

Dips(body weight):
12,7,4

Feb 18, 2009:

Pull Up(Body+5lb):
10,7,4,3

Bench Press:
165x10,165x10,165x8,165x3

Deadlifts:
205x8, 205x9, 205x4, 205x2, 205x2 (Was having problems with my left hand grip this day for some reason)

Quad Ext:
80x16, 80x16,80x13

OverHead Press:
62x20, 62x11, 62x7

Feb 21, 2009(went slow this day longer rest periods)

Pull Up(Body+5lb)
10,7,6,4

Bench Press:
165x10, 165x10,165x10, 165x7

Squat:
205x8, 205x8, 205x10

Dips:
15,12,8

Curls(Strict Form):
57x12, 57x9, 57x6

Quad Ext:
80x20, 80x15, 80x15

Feb 24, 2008:

Squat:
205x9, 205x9,205x9,205x6

Pull Up(Body+5lb):
9,6,4

Bench Press:
165x10, 165x9, 165x7, 165x3

Bent Over Row:
100x12, 100x11, 100x8

Hamstring Curls:
70x8, 70x6, 70x3

Feb 26, 2009:

Bench Press:
135x15, 175x8, 175x5,1,1,1(rack paused for last 3) 155x10, 135x8

Pull Up:
11,7,4,4

Deadlifts:
153x10, 203x9,223x8,243x6

Quad Extensions:
85x17,85x16,85x15

Over Head Press:
65x15,62x11,62x8

3

What are your goals? I’m assuming you’re trying to get super lean based on your calories.

I started exactly where you are about a year ago, 5’7" about 170 pounds 25 years old, trying to get lean. Got to 158, and didn’t get much stronger in the process. I had a decent upper body base from rock climbing and training I did in high school, but no lower body at all.

I decided to take some time to focus on strength/mass gains, not trying to get super huge, just trying to get stronger while letting my weight go up. It was the best decision I ever made, and I highly recommend working on building a strength base before you start focusing on leanness.

If you insist on dropping some more fat before you decide to get stronger, add a couple days of metabolic conditioning in with your training. Crossfit workouts, barbell circuits, sprint or bodyweight intervals, all work. Cosgrove and poliquin have some good articles on circuits and lactic acid training.

You’re going to want to add some fat to your diet. Protein is not a very good source of fuel for the body, and you will perform and feel a whole lot better with some fat and a whole lot more than your taking in.

Try cooking your solid meals, eggs, chicken, and what not in coconut oil. Green veggies, i.e. spinich, lettuce, cucumbers, brocolli, green beans, cauliflower, w/ some olive oil on them is another good source of fat and nutrition. Don’t hesitate to take a shot of coconut/olive oil and wash it down with your shake either.

Congratulations on starting on a training log. You will be a different man before you know it.

4

Goals for right now would be to get down to a lower body fat percentage and just generally be in better overall condition.

When I started in early January I could only get 5 pull ups on my first set. Now I can usually get 11 or 12, so I know that I was in a pathetically weak condition back then, and even though I don’t look much different now my body is definitely stronger and deals with the workouts much better now.

Hoping to be looking pretty good by the time the weather around here gets warmer, this will be my first summer in two years that I will be single. That’s motivation.

As for the diet, I just looked at what the V-Diet calculator told me to eat and I tried to model my own diet after its advice. I’ve only been on this diet for about a 4 days, but i’m going to stick with it and see what happens over the course of then few weeks and adjust after I see how it goes. So far I haven’t been feeling tired.

5

Well I’m suppose to lift today, but this may not happen due to my drinking last night.

Friend had a birthday party and I drank 6 bottles of Guinness and had 2 shots of whiskey over the course of the night. So today I have a bit of a headache, which would probably flare up if I strained at all.

Took some pain medicine and got food in me so I am hoping that I’ll begin to feel better soon. Got a date tonight, need to be cleaning up the house right now.

6

Sunday I spent with family and had a good home cooked lunch, and followed up with an evening omlet for dinner, tuna and spinach late snack and then protien shake before bed.

Monday 3-2-2009

Deadlift:
153x10
203x10
223x7(grip was failing a bit here,could have gotten atleast 8)
243x6
278x1
298x1
303x1
243x4
243x2

Bench and Pull Up I super set together
Bench Press:
135x5
155x15
175x7
175x4
175x3
175x3
175x1

Pull Ups
12,7,4,3

These next three I perform in a circuit
Leg Extensions:
85x20
85x20
85x18
(these burn)

Bent Over Row:
102x10
102x10
102x10
(cheated a little on the last set to get 10)

Dips:
11,8,6

Diet Totals for the Day

1,762 Calories
68.4 Fat
81.8 Carbs
203.9 Protein

7

Tuesday:

Meal 1:
1 Whey Scoop
2tbsp flax
1tbsp olive oil
3 Fish Oil Caps(10 cals per)
1 serving Fiber Caps
Multi Vitamin

Meal 2:
3 Whole Eggs
1 Slice Cheese
1 Apple

Meal 3:
whey scoop

Meal 4:
1 whey scoop
1/2 scoop casein
3 fish oil caps
1 serving Fiber caps

Meal 5:
1/2 Whey Scoop
1/2 Casein Scoop

Meal6:
1 can of Tuna

Meal 7:(Bedtime)
1 Casein Scoop
2tbsp Milled Flax

Totals
Cals 1,493
Fat 56.2
Carbs 64.5
Protein 179.8

Was pretty sedentary today, only got out of the house once to go to class.

8

March 3, 2009

Pull Up(Body + 17.5lbs):
8,7,5,4

Bench Press:
135x10
155x10
165x10
175x6
185x3
195x2
205x1
205x1

Back Squat:
135x10
185x10
205x9
225x6
245x3
265x2
205x6

Did these last 3 in a quick circuit

Hamstring Curls:
70x10
70x6

Overhead Press:
82x10
82x8

Bicep Curls:
62x10
62x7

Was going to do another circuit but a friend showed up and I was out of time.

I felt like today was a good workout, I did stray off my diet a little today though, had a 6 inch roast beef sub and two slices of thin crust pizza after the workout. Not sure about how many calories were in the sub and pizza but I’m figuring that I was around 2000-2300 total on the day. A tad more than my goal for 1700-1800 on a workout day. Haven’t had any beer since this past Friday so that’s a good point.

9

Today consisted of me doing chemistry homework, going to chemistry lab, and writing a 2 page paper for American Lit. Besides that I didn’t have a whole lot of time for much else.

Diet went well today and I consumed zero alcohol.

Meal 1:
1 Whey Scoop
2tbsp flax
1tbsp olive oil
3 Fish Oil Caps(10 cals per)
1 serving Fiber Caps
Multi Vitamin
Calcium Supp
Glucosamine Chondroitin Sup

Meal 2:
3 Whole Eggs
1 Slice Cheese
1 Apple

Meal 3:
1/2 Casein Scoop
1/2 Whey Scoop
3 Fish Oil Caps
1 Serving Fiber Caps

Meal 4:
72g Chicken Breast
Can of Tuna

Meal 5:
1 Whey Scoop
1/2 Casein Scoop

Meal 6:
1 Casein Scoop
3 Fish Oil

Totals:
Calories 1,394
Fats 52.2
Carbs 51.5
Protein 172.1

Feeling the last workout a little bit today. I feel the soreness more in my legs than I do in my chest however, so I think I might need to try to change things up a bit on my chest, do something other than plain ol bench press.

10

Calories 1,720
Fats 82.6
Carbs 64.3
Protein 178.0

Today I was mostly sedentary, put my schedule workout off until tomorrow. My plan was to get 3 pages written today and finish the final 3 Saturday, but instead I busted out all 6 today so that tomorrow I can have free to enjoy the beautiful weather we are getting around here in NC.

11

Saturday March 7, 2009
I don’t know what it was, but today I was feeling like a less of a man. Didn’t have the motivation to lift. I know that part of it is mental, but part of it might be my restricted intake. I’ve been sticking to the dieting, so I know that my body is running on lower levels of fuel than it is necessarily used to. I forced myself to lift even though part of my mind wanted to puss out.

I feel like I had a productive workout, but afterward I felt like I was going hurl. I tend to push the last bit of my session so that I can just get it over with, plus the garage was warm today when I was lifting and I was sweating way more than normal. Took me a while to get down my post workout shake.

Deadlifts:
153x10
203x10
223x10
233x6
243x4

Supersets between Bench And Bent over Rows with an EZ Curl Bar

Bent Over Row:
102x14
117x10
117x8

Bench Press:
135x8
175x10
175x6
175x4

Supersets here as well, little rest between the exercises and the sets

Quad Extensions:
90x20
90x15
90x12

Dips:
12,6,6

*post editted to add the date at the top

12

Took Sun, Mon, Tuesday off, did this workout on Wednesday March 11, 2009.

Deadlifts:
153x10
223x10
223x10
223x10
223x10

Bench Press:
135x10
175x8
175x6
175x4
175x4
175x3

Bent Over Row:
117x10
117x8
117x7
117x7

Supersetted Leg Ext. and Dips

Leg Extensions:
90x20
90x15
90x13

Dips(Body):
15,10,7

13

Did this on Saturday March 14, 2009

Pull Up(Body):
10,7,5,4,4,4,3,3

Bent Over Row:(this was a lot harder after those pull ups than it normally is.)
117x5
117x5
117x5
117x5
117x5

Back Squat:
135x10
205x10
225x6
225x5
225x5
225x5
225x5

Did these last three exercises in a circuit.

Hamstring Curls:
70x8
70x6
70x5

Over Head Shoulder Press:
82x10
82x10
82x8

Standing EZ Bar Curls:
62x10
62x9
62x7

Did good with the Diet today, no junk.

Totals:
Calories 1,806
Fat 65.9g
Carbs 100.3g (33g Fiber)
Protein 202.1g

14

Workout for March 16, 2009

Bench Press:
135x10
175x10
175x8
175x5
175x3
175x4

Deadlifts:
153x10
203x10
223x10
223x8
223x3
223x2
223x2
223x1

My Grip in my left hand was giving out by the end of this…I’m thinking it was due to my forearms still being sore from the last workout. Anyways I had to resort to doing fewer reps than I was hoping to do. Last Deadlift routine I did better, but thats the way it goes sometimes I guess.

Dips (Bodyweight):
15,11,8

These last three I preformed in a quick Circuit.

Leg Extensions:
90x20
90x18
90x19

Upright Row:
55x15
55x15
55x12

Skull Crushers:
45x15
45x15
45x15

Diet:
Totals
Calories 1,912
Fats 85.8g
Carbs 83.2g(27g Fiber)
Protein 200.0g

15

March 17,2009 Tuesday
Was mostly sedentary this day. I took a 15 minute walk before I had to go to class. I feel like I hyper extended my right elbow a bit on the skull crushers Monday. I need to figure out something to replace them with in my little 3 exercise circuit i perform on deadlift/bench days. Maybe I’ll do push ups instead.

Also yesterday being St. Paddy’s Day I did consume some alcohol. 2 beers, 2 shots. Not too bad. This is my intake for yesterday including the alcohol.

Total
Calories 2,006
Fats 64.7g
Carbs 85.8g (20g Fiber)
Protein 186.0g

March 18, 2009 Wednesday
Today I played a round of disc golf, that took around an hour or so. So that was a good bit of NEPA. I did notice though that my elbow was still a bit aggrivated when I had to make throws from certain positions. Seemed to want to pop a little bit and sting at lock out if I put a lot of snap on the disc. Still though I think I just need to be mindful of it and it will get better. It didn’t bother me at all lifting today, but I was doing mostly pulling stuff.

Neutral Grip Pull Up(Body Weight):
11,7,5,4,4,4,4,4,3

Back Squat:
135x10
205x10
225x8
225x6
225x6
225x5
225x5

Bent Over Row:
117x10
117x8
117x7
117x7

These last 3 I perform in a Quick Circuit

Hamstring Curls:
70x9
70x7
70x6

Over Head Press:
82x10
82x10
82x7

Standing EZ Bar Curls:
62x10
62x9
62x7

I was pretty tired after this. I did more work this squat day than the last so I cant complain. I was feeling pretty out of energy after second set of squats so i ate an apple while lifting and it seemed to help bring my energy up.

Nutrition:
Total
Calories 2,169
Fats 69.5g
Carbs 136.0g (33g Fiber)
Protein 250.5g

16

Thursday March 19, 2009

Today consisted of homework, class, and then some NCAA tournament watching. Go Duke. I’ve been a Duke fan for as long as I can remember, growing up near tobacco road the games were always on my dad’s television. Also the high school that all my older siblings went to had the blue devil as their mascot. So my love affair with the Blue Devils was brought about by some direct and indirect means.

I was definitely hooked when I saw Laettner sink the shot against Kentucky. I remember running around in my backyard pretending to be Grant Hill or Bobby Hurley. We got Texas next, all the prognosticators seem to think we will have trouble with them…time will tell.

Nutrition:

Total
Calories 1,556
Fats 80.4g
Carbs 51.3g (18g Fiber)
Protein 153.1g

17

Friday March 20, 2009
Had to write a 6 page paper for my English class. So I sat down most of Friday doing that. Then went to see a friend play an acoustic gig at the Wine Vault. Diet was good but I had a good many beers, didn’t count really, maybe 7.

Saturday March 21, 2009
Didn’t feel bad despite the drinking last night. Couldn’t get any of my friends to lift with me, was hoping to get some motivation that way. Once I got going things felt pretty good. Hit the circuit at the end hard, felt like I was going to puke for a bit afterward. Took a few minutes extra to down my shake.

Bench:
135x10
175x10
175x7
175x5
175x5
175x4
175x4

Deadlifts:
153x10
223x8
223x4
223x8
223x8
223x6
223x6

Bodyweight Dips:
15,10,8,6

Quick Circuit:

Leg Extensions:
85x20
85x18
85x14

Up-Right Row:
62x11
62x10
62x10

Push Up:
10
9
9

18

Saturday Night March 21, 2009:
After Saturday’s workout I was feeling pretty bad, but I got to feeling better when I heard that my friend Krystal was going Uptown with a Bachelorette party. I figured this would be a good chance to meet some hot girls, so I decided to go. On my way there I got pulled over by a cop because my tail lights were out(fuse went out…fixed now), I hadnt drank any beer so the talk went well, he might have felt bad for me since my power window motor is out as well and I had to open my door to talk to him. He told me to get it fixed and let me go free. I definitely couldn’t drink at the bar with no tail lights in my car, so I only had 2 beers and had a good sober time with the crazy drunk ladies…one of the chicks was smashed and constantly pulling her tits out…sadly she wasnt one of the hot ones(fatty). Made it home in one piece and ran into some guys and gals from high school that I hadn’t seen in forever, so might reconnect with them in the near future.

Sunday March 22, 2009
Weight was 164lb in the morning after the bathroom and before taking in any food or liquids. This is a new low. I always eat Sunday Lunch with my mom and family, Mom has a doctors scale, so I use it weekly to see how I’m doing. I am going to try to start putting those weekly weigh in numbers in my log.

Monday March 23, 2009
Last night I read a post on T-Nation where a guy who was asking about one arm dbell and kettle bell complexes because he was an upper limb amputee patient. That was my motivation for lifting today. I should feel privledged and blessed to have the ability to lift.

Neutral Grip Pull Up:
11,7,5,4,4,4,4,4,4,3 (50 total)

Back Squat:
135x10
205x10
225x9
225x8
225x7
225x7

Bent Over Row:
117x10
117x10
117x8
117x7
I think I cheated a little too much on these today.

And these last 3 I did in a quick circuit with little as little rest and I can handle.

Leg Curls:
70x8
70x8
70x6

Over Head Press:
82x10
82x9
82x9

Standing EZ bar Curls:
62x10
62x8
62x7

Nutrition:
Totals
Calories 1,996
Fats 88.2g
Carbs 104.9g (33g Fiber)
Protein 209.0g

Thinking of starting to take creatine…would it get in the way of fat loss at all?

19

Read the Article about German Volume Training, decided to try it out today on my Deads. I must have picked the wrong weight as I got all 100 reps on my first try, prob give it a try with maybe another 20 pounds on the bar next go around.

Also today I cut out some of the quick circuit that I normally have been doing, will have to make up for that somehow…will try to be a little extra active tomorrow.

Bench Press:
135x10
175x10
175x7
175x6
175x5
175x4
175x4

Deads:
153x10
153x10
153x10
153x10
153x10
153x10
153x10
153x10
153x10
153x10

Bodyweight Dips:
15,11,8,6

Leg Extension:
70x30
70x30

Push Ups:
15,15

Nutrition:
Totals
Calories 1,922
Fats 87.0g
Carbs 93.4g (27g Fiber)
Protein 193.9g

20

Thursday March 26, 2009
Did some body weight squats and push ups and some planks today. Nothing major, just me in my bedroom trying to get some blood flowing in between watch TV and getting some stuff done around the house.

Nutrition:
Total
Calories 1,395
Fats 59.0g
Carbs 34.5g (14g Fiber)
Protein 171.8g

I was pretty strict on the diet today. Stayed in tonight instead of going out and drinking with friends. Probably a good decision, Villanova took Duke out, which sucked for me. Might have caused me to drink excessively watching that performance in the bar.