T Nation

Shockem's T-Log/F-Log

Age: 20
Weight: 205 lbs
Height: 6’1"

Goals- Stronger,Bigger,Leaner and Smarter.

Purpose- I made this post to log my training and food. The reason for doing that is so i give my self a better incentive to eat healthy, and train everyday.

Each day I drink water throughout and also I am at college so it is hard to eat really well.

Day 1 - Mon Chest/Triceps

Breakfast~ Go Lean cereal(1 1/2 servings) 20g Protein 210 calories. 2 capsules of fish oil

2 classes

Lunch~ Seasoned spicy Chicken with some corn. Some beef and a small salad with apple vinegar.

~Training~
2 sets of Skull Crushers 40 lbs + bar/50 lbs + bar
2 sets of 8/6 reps at 185/205 on Bench

Late Lunch~ 1 scoop whey protein(fat free milk) and processed turkey on lettuce with apple vinegar, and a pear. 2 capsules of fish oil

1 class

~Training~
Ran 1.2 miles on treadmill.
Dumbbell bench 3 sets at 5/4/3/2/1 reps of 65/70/75/80/85
Dumbbell Fly’s 3 sets at 8/6/4 reps of 30/40/45
Triceps pull downs 3 sets 8/6/4 reps of 130/140/150
Ab Workout
Dips

Dinner
1 scoop of whey protein with fat free milk
2 capsules of fish oil

Sleep at 1:00 AM

Day 2 (Back/Biceps)

Wake up 9:30 AM

~Breakfast Plate full of eggs(powder mix type).

~Training~

–WARM UP–
Complex
3 sets of 8 reps
Good Morning/rows/snatch/back squat
–Workout–
Dumbbell Rows 3 sets of 8/6/4 rps 50/55/65 wght
Reverse pull ups(the kind where you lay down and pull yourself up from say a smith machine bar that’s lowered)
Sprints on the treadmill
Pull Downs(wide grip) 8/6/4 rps 120/135/150
1 normal pull up in between these workouts(trying to get better)

After workout snack
1 scoop whey protein(fat free milk)

Lunch
Go Lean cereal(fat free milk)

Late Lunch
Subway foot long turkey sub without cheese and low fat mayo

~Training~
Barbell Curls(lots of different reps and sets)
Cable curls and negatives
Curl Bar(Burn outs)

Dinner
5g Creatine with Gatorade and Sobe life water
5 chicken tenders(greasy)

AB workout

Sleep around 2:30 AM to 2:45 AM

Comments: Worst part about this day was all that grease at night. It was around 9:30 10:00 PM. I tried to make up for it with ab. Also i take fish pills daily like 2 capsules with most meals. I do not list all of my drinks, but i drink a lot of water 99% of the time. I will list if i drink besides water.

Day 3 Off Day

Wake up 10:45 AM

~B lunch~ processed turkey salad

~L lunch~ processed turkey salad, chicken breast, pears

~Snack~ Smacks cereal with fat free milk

note: after cereal went and did a few squats and ended up playing basketball

~Protein/Creatine Shake

~go lean cereal with fat free milk

Sleep at 2:30 AM

Day 4 Chest/Triceps

Note I cannot work my legs for a short while because i injured my back snowboarding. I have insane pain in my lower back. Although i am doing squats with no weight.

Wake up 11:30 AM

~Breakfast

Whey scoop with fat free milk

~Snack

Almonds and peanuts

~lunch

processed turkey salad

~Training~

Complex Warm up 55 lbs 65 lbs 75 lbs
High Pulls
Military press
Back press

Dumbbell Bench Press
6-4-2 55,65,75

Skull crushers
8-6-4 Bar plus 50,60,70

Incline Bench
6-4-2 155,165,175

Tricep pull downs
6-4-13 130,140,100

Dumbbell fly’s
8-6-4 30,40,40

Push ups (Feet on ball)

~After workout meal

Scoop of whey protein,5g of creatine, and some almonds

~Dinner

Spicy chicken breast (A LOT)

Will post rest later tonight

3/6/09

(Back/Biceps)

~Training~

Dumbbell Curls

Dumbbell Rows

Barbell Curls

Canadian Pull-Ups(Laying on bench using smith bar to pull up)

Side Barbell Workout

Curl Bar Burnouts

Every day i am going to post eating habits and my rating on how well i have eaten. 10 being the healthiest and basically low calorie, Carbs before workout and lots of water and my usual supplements.

Eating 6/10   

3/7/09

No Training

I had a lot of college work to get done. This was easily my worst day yet. It was terrible, i had a lot of pizza and candy. I have not eaten anything even close to as bad as these up till now.

Just a bump in the road.

Eating 1/10

3/8/09

Sunday’s are off days

Eating 3.5/10 (Didn’t eat a lot, i just did not eat well. Nothing too bad)

Note: This week i should be able to eat better and get better workouts in. I have spring break and i am at home. I am going to start writing down my workouts.

I am finding now that i report my training back to this log and it is hard for me to know my progress. I am going to try to write down everything i eat and do for training.

Hey bro, have you considered doing any of the workouts posted on there by Chad Waterbury or Dan john? You look pretty dedicated but in order for you to grow “Bigger-leaner-stronger” You may want to take more of a scientific approach.

Its good that your trying but you could probably reach your goals a lot faster if you looked into some of those programs

[quote]Alpha wrote:
Hey bro, have you considered doing any of the workouts posted on there by Chad Waterbury or Dan john? You look pretty dedicated but in order for you to grow “Bigger-leaner-stronger” You may want to take more of a scientific approach.

Its good that your trying but you could probably reach your goals a lot faster if you looked into some of those programs [/quote]

I have read many articles on this site, the only problem on implementing most of them is the lack of money for the supplements required. Thanks for the heads up though, ill check some more articles on these authors.

I am going to post my workouts still, i just think my biggest issue is nutrition and supplements. Thanks for the input man.

3/9/09

Food Intake Rating 7/10

~Training~

Swiss Ball Push ups (in between the next exercises sets)
Dumbbell Flies on Bench 8/6/4/2 at 30/35/40/45
Dumbbell Bench Press 8/6/4 at 60/65/70
Floor Dumbbell Flies 8/6/4 at 25/30/30
Incline Bench 8/6/4 at 135/155/175
Dips 10-10-8
Skull Crushers 3/3/3 at 90/90/90
Tricep pull downs 8/6/6 at 90/80/85

3/10/09

Food Intake Rating 6/10

~Training~

-Warm up-

Complex 10/10/8 at 45/55/65

Rows
Clean
Front Squat
Military Press
Back Squat
Good Mornings

Dumbbell Curls 10/8/6 at 30/35/40
Dumbbell Rows 6/4/3 at 60/65/70
Barbell Curls 10/5/4/2 at 55/75/85/95
Pull Downs 8/6/4 at 120/130/140
Negative Pull Ups x1 x1 x1
Barbell Rows 8/6/6 at 95/105/115
Back Extensions (Help my back injury) No weight 4 sets of x20