T Nation



Long time reader, first time poster. Needing a place to log all my training and nutrition and get constructive feedback. An injury playing football has hindered my training and performance.

So, I decided it was time to kick it in gear and get ripped. I will post my daily exercises along with nutrition and supps at the end of each day. Well, time to stop typing and get to business.


Seated Shoulder Dumbbell Press: 120x10, 140x10, 150x8
DeadLift: 275x10, 280x10, 275x12
Machine Rows: 200x10, 220x10, 230x9
Shoulder Circuit; lateral, horizontal, press, 3x10 on all 17.5lbs
Pull-Ups: 2x20, 1x18
Bent over Upright Row: 3x10; 115lbs
One arm Rows, 90x10, 105x10
Barbell Shrugs: 275x10, 275x10, 275x19
Ab circuit: 3x20
Played basketball afterwords for cardio: 1 hour

Morning: poptarts, glass of water
snack: protein shake, can of tuna, Porkchop
Lunch: peanutbutter jelly sandwhich, pickles
Pre workout: Pre workout NO, NO tablets
Post workout: Creatine proteing blend, Protein shake
Dinner: Hamburger Patty, peanut butter jelly, two glasses water


Sorry but your nutrition needs a lot of work from the looks of it. huge lack of protein, vitamins, good carbs if you are going for the "ripped" look especially.


I agree. I believe nutrition is holding me back. If you can suggest sanything or point me in a direction towards better nutrition it would be greatly appreciated


Barbell Bench Press: 135x8, 185x8, 225x10, 275x5, 295x1, 300x1, 225x10, 185x 11
Dumbbell Bench Press: 170x8, 210x6
Machine Calf Raises: 210x10, 210x10, 210x10
Seated Chest Press: 200x8, 200x8, 200x6
Ab Ripper from P90x

Morning: 4 scrambled eggs, peanut butter sandwhich
Snack: peanut butter sandwhich, Protein shake
Lunch: Ground Beef Patty, salad
Pre workout: NO drink, No tablets, Test Boost, Peanut butter sandwhich
Postworkout: Creatine-Protein Blend, Protein Shake
Dinner: Ground Beef Patty, Chicken Breast, Corn


Squat: 135x8, 185x8, 225x8, 275x4, 275x6, 295x4, 225x10
Leg Press: 585x8, 635x6, 655x9
Jump Squats: 135x10, 135x10, 135x10
leg extension: 200x10, 200x10, 200x10
Hamstring Curls: 170x10, 170x10, 170x10
Calf raises: 435x15, 435x15, 435x15
Ab Ripper from P90x
Played Basketball Afterwords

Morning: poptarts, water to cure hangover
Lunch: Peanut Butter sandwhich, Chicken Breast, Corn, Can of tuna
Pre-workout: NO Drink, NO TABs, Test boost
Post workout: Creatine/protein blend, Protein Shake, Omega 3, Multi
Dinner: Chicken Breast, Can of Tuna, Corn, Gatorade