I am starting a log of my own to help keep track of my log book.
I usually train with an old school template but change many varibles such as sets, reps, and exercises. What I do is not stuck in stone so we will see how it goes and how well I can keep up with this log. I do have a full plate studying for 2 certifications exams and I work a full time job and coach football 6 - 7 months out of the year as well. That is when it is the hardest to find time to train. Well, it is offseason until Aug. 5 so it is bust ass mode.
I am 204 - 207 depending on the day and time. I would like to be as close to 200# and around 10 - 12 % BF. An electrical impedence machine told me I was 18% today. Seems like a lot but I have been in the 15 - 18% most of my football career getting to 12% as the lowest. I don’t really have any 1 RM. The last time I did those was about 8 years ago and while impressive it was a long time ago…many injuries ago.
I will start with diet and training from Monday.
Back and Bis
T bar Rows
1 x 15 70#
1 x 10 100#
1 x 8 125
1 x 6 135
HS High Row (single arm)
1 x 15 70#
1 x 10 90#
1 x 8 115#
1 x 6 125#
Lat Pull
1 x 10 175#
1 x 10 190
1 x 8 205
1 x 6 215
Deads
1 x 10 145#
1 x 6 185
1 x 5 205
1 x 5 205
HS Low Row
1 x 10 x 90
1 x 8 125
1 x 6 135
Straight bar standing curls
3 x 10 60#
Seated cable rows
1 x 10 185#
1 x 10 205
1 x 8 215
1 x 8 225
Standing bd curls
1 x 10 25#
2 x 10 30#
DB Shrugs
1 x 10 55#
2 x 10 60#
1:20 minutes
Diet - not the best timing as I hate paying for food at work.
8:00 Grow Whey @ scoops/H2O
11:00 same thing
2:00 same thing
4:00 beef and chicken taco with green peppers, onions, chesse, and salsa
4:30 Workout fuel
6:00 Surge Recovery with creatine and luecine
7:00 baked tilapia, chicken breast and, and potatos au gratin
My biggest problem is getting in the calories at work. I hate paying for the food in the cafeteria but at least I ate breafast at the house today. I will start a new post for Tuesday.