Spencer's Log

Training Logs
1

This is just a log to keep track of my diet and daily exercises. Currently 6’2 @ 185lbs(+/-3) b.f. 10%ish. 6 months into powerlifting after an initial 2 years of building a base from slacking and learning. I will post the past two days as well as I have just begun Smolov.

Supplements Consist of: 1 Vitakic + 1 Omega 3 Sup
Supplements as of March 1st: 1 Progressive + 1 Omega 3 Sup

Protein Shakes Consist of: 1 Scoop Twinlab Protein + 1 Scoop BioX Nitro Rush

Day 1 - January 24th

7:00
Bowl of Special K + Milk
1/2 Cup Egg Whites
2 Cups Water
1 Cup Orange Juice
Supplements

9:00
Bran Muffin + Yogurt
1 Cup Water

11:00
1 1/2 Cups Scalloped Potatoes

12:30
2 Ham Sandwiches on Rye
1 Apple
2 Cups Water

3:00
2 Muffins
1 Cup Water

4:00
1 Cup Coffee
1 Cup Water

4:45
Smolov Week 1 - Day 1
255 x 9 x 4
2 Cups Water

5:30
1 Protein Shake

7:00
3 Potatoes
1 1/2 Pork Chops
Vegetables
1 Cup Water
Supplements

9:00
Apple Crisp
1 Cup Water

2

Day 2 - January 25th

7:00
Bowl of Special K + Milk
Shake = 2 Cups Water + Banana + 1/4 Cup Berries + 21g Protein + 1 Cup Milk
1 Cup Water
Supplements

9:00
Bran Muffin + Yogurt
2 Cups Water

11:30
2 Potatoes
1/2 Pork Chop
2 Cups Water

2:00
1 Cream Cheese Sandwich
1 Ham Sandwich
1 Apple
2 Cups Water

4:00
1 Cup Coffee
2 Cups Water

4:45
5-1 Bench + Pullups 5 X 3
2 Cups Water

5:30
1 Protein Shake

6:30
Pasta + Bacon + Veggies
1 Cup Water
Supplements

8:00
1 Cup Water

11:00 Sleep

3

Day 3 - January 26th

7:00
Bowl of Special K + Milk
Shake = 2 Cups Water + Banana + 1/4 Cup Berries + 21g Protein + 1 Cup Milk
1 Cup Water
Supplements

9:00
Bran Muffin + Yogurt
2 Cups Water

11:30
Pasta + Bacon + Veggies
1 Grapefruit
Apple Crisp
2 Cups Water

2:00
2 Dough Things
1 Orange
1 Cup Water

3:00
1 Cream Cheese Sandwich
1 Cup Water

4:00
1 Cup Coffee
2 Cups Water

4:45
Smolov Week 1 - Day 2
275 X 7 X 5

5:30
1 Protein Shake

6:00
2 Cups Rice + 6 Meatballs + 1/2 Sweet Potato
1 Cup Water
Supplements

9:00
Cake + Ice Cream (Diet Fail)
1 Cup Water

4

Day 4 - January 27th

7:00
Bowl of Special K + Milk
Shake = 2 Cups Water + Banana + 1/4 Cup Berries + 22g Protein + 1 Cup Milk
1 Cup Water
Supplements

9:00
Bran Muffin + Yogurt
1 Cup Water

11:00
5 Meatballs + Cup of Rice
1 Cup Water

1:00
Burger + Baked Potato
2 Cups Water

3:00
1 Cup Coffee

4:00
Bench 5/3/1 + Rowing + Creepy Fairy hitting on me
2 Cups Water

5:00
1 Protein Shake

6:00
Vegetable Soup + Crackers
1 Cup Water

7:00
1 1/2 Cups Ground beef + 2 Mushrooms + 2 Piece Bread
2 Cups Water
Supplements

5

Day 5 January 28th

7:00
2 Muffets + Milk + Brown Sugar
Shake = 2 Cups Milk + Peanut Butter + 2 Eggs + 1 Banana
1 Cup Water
Supplements

11:00
Yogurt + Eng. Muffin w/Sausage + Egg + Tea Buiscit
2 Cups Water

1:00
1 Cup Rice
1 Cup Water

2:00
1 Cream Cheese Sandwich
1 Ham Sandwich
1 Apple
2 Cups Water

4:00
1 Cup Water
1 Cup Coffee

4:45
Smolov Week 1 - Day 3
290 X 5 X 5
2 Cups Water

5:45
1 Protein Shake

6:30
1/4 Chicken (Breast) + Vegetables + Sweet Potato
1 Cup Water
Supplements

9:00
Cake + Ice Cream
1 Cup Water

6

Day 6 January 29th

9:00
Cheerios + Milk
Shake = 1 Cups Milk + 2 Cups Water + Peanut Butter + 2 Eggs + 1 Banana
1 Cup Water
Supplements

11:00
1 Cup Water
1 Cup Coffee

1:00
6 Pancakes + Bacon/Mushroom + Syrup
2 Cups Water

2:00
Smolov Week 1 - Day 4
310 X 3 X 5 (Smolov scrapped due to inflexibility and future squat form workshopping)
2 Cups Water

3:00
1 Protein Shake

5:00
1 Bagel
1 Cup Water

7:30
1 Pork Chop + Vegetables + 1/3 Sweet Potato
2 Cups Water
Supplements

8:00
2 Cups Water

10:00
Pita + Pepperoni + Vegetables + Cheese + Rice
2 Cups Water

7

Day 7 January 30th

9:00
1 Cup Water

11:00
4 Waffles + Fruit + 4 Sausage
2 Cups Water
1 Cup Coffee
Supplements

1:00
12" Sub
2 Cups Water

6:00
Cheat Foods

8:00
Macaroni and Cheese + Can Tuna
1 Cup Water
Supplements

Shit day for eating, oops

8

Day 8 - January 31st

7:00
Cheerios + Milk
1 Cup Water
Supplements

9:00
Bran Muffin/Yogurt
2 Cups Water

10:00
Cream Cheese Bagel
1 Cups Water

12:30
Weird Grain Salad Shit
Chicken Sandwich on Rye
2 Cups Water

2:00
2 Cups Water

3:30
Chicken Sandwich on Rye
1 Cup Water

4:00
1 Cup Coffee
1 Cup Water

4:45
DE Bench Week 1
2 Cups Water

6:30
3 Cups Chicken Ala King + 2 Eng Muffins + Vegetables
1 Cup Water
Supplements

9:00
1 Cup Milk
Cookies

9

Day 9 - February 1st

7:00
Shredded Wheat + Milk
Shake = 1 Cups Milk + Peanut Butter + 2 Eggs + 1 Banana
1 Cup Water
Supplements

9:00
Bran Muffin/Yogurt
2 Cups Water

11:30
1 1/2 Cups Chicken Ala King
Cream Cheese Bagel
2 Cups Water

3:00
Chicken on Rye
2 Cups Water

4:00
1 Cup Coffee
1 Cup Water
Purple K

4:45
ME Squat Day
2 Cups Water

5:45
1 Protein Shake
Purple K

6:15
Stew + Vegetables
Supplements
Apple Sauce
1 Cup Water

9:00
Milk + Cookies
Supplements

10

Day 10 - February 2nd

7:00
Cream Cheese Bagel
Shake = 1 Cups Milk + Peanut Butter + 2 Eggs + 1 Banana
1 Cup Water
Supplements
Purple K

9:00
Bran Muffin/Yogurt
Plum
2 Cups Water

11:30
Stew
Bread
2 Cups Water

2:30
Cream Cheese Sandwich + Bagel
2 Cups Water

4:30
1 Cup Water

5:00
Horrible Horrible Cheat Foods
1 Cup Water

6:00
Pork Chop + Potato + Vegetables
Supplements
1 Cup Water

9:00
Milk + Coookies

11

Day 11 - February 3rd

7:00
Cream Cheese Bagel
Shake = 1 Cups Milk + Peanut Butter + 2 Eggs + 1 Banana
Supplements
1 Cup Water

9:00
Bran Muffin/Yogurt
Grapefruit
2 Cups Water

11:30
Pot Pie + 1/4 Chicken + Meat Roll
2 Cups Water

3:00
Chicken Fried Rice
2 Cups Water

4:00
1 Cup Coffee
1 Cup Water
Purple K

4:45
ME Bench Day

5:45
1 Protein Shake
Purple K

6:00
Spaghetti
1 Cup Water

9:00
Milk + Banana Bread

12

Day 12 - February 4rd

7:00
Special K + Milk
Shake = 1 Cups Milk + Peanut Butter + 2 Eggs + 1 Banana
Supplements
1 Cup Water

9:00
2 Yogurt
Orange
2 Cups Water

11:30
Spaghetti Noodles
Cream Cheese Bagel + Sandwich
2 Cups Water

2:30
Cream Cheese Sandwich
2 Cups Water

3:00
1 Cup Water
1 Cup Coffee
Purple K

3:45
DE Squat Day

4:30
Protein Shake

6:30
1/4 Chicken + Vegetables + Potato
2 Cups Water

8:30
Arbitrary Bad Foods
(Need to fix this habit)

13

Day 13 - February 5th

9:00
Shake = 1 Cups Milk + Peanut Butter + 2 Eggs + 1 Banana
Supplements
Purple K
1 Cup Water

10:00
Oatmeal
Cantalope
1 Cup Coffee
1 Cup Water

1:00
Noodles + Bacon + Salad
1 Cup Water

4:00
2 Cups Water

6:00
Bean Salads
Sushi
Salad
2 Cups Water

9:00
Ice Cream

14

Day 14 - February 6th

7:00
2 Cups Musilix + Milk
Supplements
1 Cup Water

10:00
Pancakes + Bacon
Orange Juice
2 Cups Coffee
1 Cup Water

1:30
Chicken Burger + Baked Potato
Root Beer

6:00
Chili + Bread
Juice
2 Cups Water

8:00
Cheat Foods
Milk

15

Day 15 - February 7th

7:00
Shake = 1 Cups Milk + Peanut Butter + 2 Eggs + 1 Banana
Cheerios
Supplements
1 Cup Water

9:30
Yogurt
Orange
2 Cups Water

12:00
Chili + Bread
2 Cups Water

3:00
2 Bagels
2 Cups Water

4:00
1 Cup Coffee
Purple K

4:45
ME Squat Day

5:45
Protein Shake
Purple K

6:15
Pork Chop + Vegetables + Potatoes/Squash
1 Cup Water

9:00
Cottage Cheese
Cantelope
Donut
Milk

16

Day 16 - February 8th

7:00
Shake = 1 Cups + Milk + Peanut Butter + 2 Eggs + 1 Banana
Cream Cheese Bagel
Cantaloupe
Supplements
1 Cup Water

9:30
Yogurt
Orange
1 Cup Water

11:00
2 Bagels
1 Cup Water

12:30
2 Bacon Sandwiches
2 Cups Water

3:00
Cream Cheese/Ham Bagel
2 Cups Water

4:00
1 Cup Coffee
1 Cup Water
Purple K

4:45
ME Squat day
2 Cups Water

5:45
Protein Shake
Purple K

6:00
Chicken/Noodles/Vegetables
Supplements

8:00
Popcorn
Hot Chocolate
1 Cup Water

17

Day 17 - February 9th

7:00
Shake = 1 Cups + Milk + Peanut Butter + 2 Eggs + 1 Banana
Cheese Bread
Supplements
1 Cup Water

9:30
Yogurt
Orange
1 Cup Water

12:00
Big Mac + Dbl Cheese + Fries + Pop
1 Cup Water

2:00
Chicken Pasta Dish
2 Cups Water

4:00
2 Cups Water

4:45
1 Cup Milk
1 Cup Water

6:00
Beef Stew + Vegetables
1 Cup Water

9:00
Cookies
Cottage Cheese
Juice

18

Day 18 - February 10th

7:00
Shake = 1 Cups + Milk + Peanut Butter + 2 Eggs + 1 Banana
Pancakes + Bacon
Supplements
1 Cup Water

9:00
Bacon
Yogurt
Orange
2 Cups Water

11:00
Beef Stew
2 Cups Water

2:00
Sausage + Cream Cheese Bagel
2 Cups Water

4:00
1 Cup Coffee
1 Cup Water
Purple K

4:45
ME Bench Day

5:45
1 Protein Shake
Purple K

6:00
Can’t Remember
But it was GOOD FOOD dammit

19

Day 19 - February 11th

7:00
Shake = 1 Cups + Milk + Peanut Butter + 2 Eggs + 1 Banana
Bagel
Supplements
1 Cup Water

9:00
Coffee + Egg McMuffin
1 Cup Water

2:00
Chinese Food
2 Cups Water

3:00
Purple K
1 Cup Water

3:30
DE Squat Day

4:30
1 Protein Shake
Purple K

6:30
Spaghetti
1 Cup Water

9:00
Fruit + Sugar
Milk

20

Day 20 - February 12th

10:00
Pancakes + Sausage + Fruit
Shake = 1 Cups + Milk + Peanut Butter + 2 Eggs + 1 Banana
1 Cup Coffee
1 Cup Water
Supplements
Purple K

1:00
Pasta
1 Cup Water

4:00
Cookie

6:00
1/4 Chicken + Salad
Sweet Potato Fries
2 Cups Water

12:00
Burger + Fries
Lots of Beer