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Training Logs
1

Alright I’ve debated starting up a log here for a long time. I guess I’m kind of afraid of putting myself out there, but I think it’s best for holding myself accountable. The last year or so has been kind of rough, and the stagnation in the gym is a good indication of that. I’m at that age where you’re just starting to put all the pieces together for yourself, and with it comes a shift in priorities. Nonetheless, the iron will always be something of a backbone for my life, and I want to make sure I’m gonna get everything out of it before I croak. So, hopefully, this log will serve to help track my progress.

Here’s a rough outline of what I’m doing right now:

Goal: Build Muscle

Training - 5 day Split (Variation of KB’s ‘Do this Routine’ thread workout)

Monday - Off
Tuesday - Back
Wednesday - Off
Thursday - Shoulders/Traps
Friday - Arms
Saturday - Legs
Sunday - Chest/Calves

I have a few injuries in the triceps, wrist, and quad that I’m working around right now.

Diet
Meal 1 - 5 egg whites, 150g rice, Ketchup, veggies, protein shake
Meal 2 - 2 chicken breasts, 200g rice, veggies
Meal 3 - Cereal, Cliff Bar, PWO Shake
Meal 4 - 350g Baked Potatoes, Mega salad (2 chicken breast, 150g rice, veggies, cheese, salsa, french dressing, black beans)

Overall it comes in at around 3250 calories, with 280p, 390c and 65f.

On off days I don’t have the potatoes or the shakes.

Height: 5 feet 8 inches
Weight 170lbs

I do my training phases in a 7 week cycle, and am currently in the middle of the fourth week.

My current goal is to gain weight up to 185-190lbs by Halloween (October 31). I’ve made a promise to myself to post all my workouts here, as well as diet stuff and even life stuff. Gonna go hit arms now. If anyone’s reading this, thanks for taking the time!

2

June 13, 2014

Training

Db curl
7.5xsome
12.5xsome
15x12
20x10
25x10,10,10,10,10 (7:00)
Drop: 30x6,20x6,10x6
Drop: 35x4,20x6,15x8

Rope Curl
60x10
70x10
80x20,20,20,20,20 (6:30)
Drop: 100x10,80x10,60x10

Machine Preacher
55x30,10,10,20,20 (6:00)

Rope Pushdowns
60x10
80x10
100x10
110x10,10,20,20,20,20 (8:45)

Lying Extensions
25x20,20,20,10,10,10,10 (9:30) Had to drop the weight because my wrists were acting up.

3

June 14, 2014

Sometimes we mess up. In a given moment, our instincts take over, and we make a decision that we normally wouldn’t make. I would contend that we do this on a daily basis, and that even our heroes are vulnerable to this (especially them). But it’s what you do right after that makes the difference. You can either let the bad decision snowball and turn into a bad day, which turns into a bad week, which turns into a bad month… all the way to the point where you look back and realize that you’re a completely different person; a lesser person. OR you can decide that the past can’t be changed. It simply can’t. What you do in the moment is in your hands.

This may seem a little extreme of a sentiment (especially since I’m talking about a shitty day in terms of dieting) but it’s true. The guy who’s failed his first business venture is the same as the guy who got rejected by the first girl he ever asked out. They’re the same as the girl who got stood up on prom night, or the powerlifter who blew out his knees. None of them can change the past. If you’re anything like me, you look at these instances of failure as something that’s held you back from a higher version of yourself moving forward. Or you can look at them as little nuggets of wisdom you acquired.

I’ve been fucking up for a long time now, in many different areas of life. But it’s taught me the awesomeness of the gratification you get when you don’t fuck up. So I fucked up today, all I can do now is to make sure I learn and don’t fuck up tomorrow, and it’ll make it all the more sweeter.

Training

Leg Curl
70x10
100x10
130x10
150x20,20,20,15,25 (7:15)

RDL
95x8
135x6
185x6
225x6
235x6,6,8,6,4 (7:30)

Leg Press
180x15
360x15
450x10
560x25,20,15,15,15,10 (7:30)

Leg Extensions
100x10
130x10
160x20,20,20,20,20 (7:00)