T Nation

The Busy Dad's Efficiency Program

Guess I should make a log like everybody else.

Last night:
Slight incline db press
35X15, 45X12, 55X12, 65X12, 70X12, 75X12, 80X12, 85X8, 90X9, 70X5, 55X6
supersetted with upright rows (more like a hang clean w.o. the catch or leg drive)
95X15 each set
Tricep cable extensions 90X12, 100X8, 90X12
supersetted with front delt raises
25X15 each set

In and out within 45 minutes. That’s the goal. I lift every other night due to my schedule.
Currently sitting at 195lbs in the morning boxers only.

Opps forgot food intake.
Breakfast: shake ~600 cal 30 grams pro, 60 grams carbs, 30 grams fat (every morning)
meal 2 bbq chicken breasts + mashed potatoes
meal 3 walnuts, almonds, and cranberry mix
meal 4 same as 2
pre w.o. 25 grams whey isolate, 5 grams bcaa, 60 grams carbs from grape juice
post w.o. same shake as breakfast only doubled.

Last night:
Front squats (pre exhaust w/ leg ext)
95X15, 115X12, 135X12, 155X12, 175X12
supersetted with leg ext
50, 60, 70, 80, 90X15 each

Sumo style straight leg deads
135X12, 155X12, 155X12, 155X12, 155X12
supersetted with standing calf
120X15, 120X15, 140X12, 140X12, 140X12

Angled leg press (pre exhaust w/ leg ext)
125X12, 150X12, 175X12, 200X12
leg ext
80X15 each set

About a 50 minute workout. Hamstrings are pretty sore.

Food
Exactly the same as 1/4/11

Last night:
Hammerstrength iso lat pull down (lbs per side)
45X5, 70X5, 90X5, 100X5, 115X5, 125X5, 135X5, 125X6, 115X8, 100X10

T bar chest supported row
45X10, 70X5, 90X5, 100X5, 115X5, 125X5, 135X5, 115X8, 105X8, 90X9
supersetted w/ dumbbell reverse flys
15X12, 20X12 for 6 sets

Curls for the girls and jetted outta there

Food:
Breakfast shake
meal 2 grilled chicken + mashed potatoes
meal 3 walnuts, almonds, cranberries
meal 4 same as 2
pre w.o. 25 grams whey isolate, 5 grams bcaa, 60 grams carbs from grape juice
post w.o. same shake as breakfast only doubled.
total 200 grams protein, 300 grams carbs, 120 grams fat

Back is nice and sore today as wells as forearms and bi’s.

Yesterday Morning:
Breakfast shake
Got oil changed
Went to gym

Hammerstrength iso incline chest (per side)
45X15, 70X12, 90X8, 100X8, 110X8, 120X8, 125X8, 130X8, 135X8, 115X7, 90X6

Few set of chest fly supersetted with cable push downs

25 grams whey isolate, 5 grams leucine, 60 grams carbs from grape juice

meal 1 (4) eggs, small chicken breast, orange juice
meal 2 breakfast shake
meal 3 (4) eggs, orange juice
meal 4 (2) small chicken breasts, few beers

Weighed 194.4 this morning. Damn it, wanted to see 196 or 197.

Last night:
Leg press
200X20, 290X15, 400X12, 490X12, 600X12, 650X12, 690X8, 600X10, 400X12, 200X15
supersetted with hyperextension
BWX12, BWX12, BWX12, 10X8, 10X8, 10X8, BWX12

Back Squats (lots tons of strength on these, but no leg size)
135X12, 185X8, 225X8, 245X8
supersetted with standing calf raises
120X12, 140X12, 160X12, 180X12, 200X12

Breakfast shake
meal 1 turkey burger and broccoli
meal 2 cinnamon roll
meal 3 same as 1
McDonald’s double hamburger
25 grams whey isolate, 5 grams leucine, 60 grams carbs from grape juice
post w.o. same shake as breakfast only doubled.

Quads not as sore as I would like. Fuck.

Last night:
Low Cable Row
100X15, 120X12, 140X12, 160X12, 180X8, 200X5, 160X10, 120X10
supersetted with face pulls 80X12 each set

Lat Pull Downs
100X12, 120X12, 130X12, 140X12, 150X12, 160X8, 170X8, 180X8, 190X8, 200X6, 170X6, 140X8
supersetted with straight-arm pull downs
100X12 each set

Straight leg deads
135X10, 185X8, 225X8, 245X8, 265X8, 225X10
supersetted with bicep curls

Food:
Breakfast shake
meal 1 chicken breast and rice
meal 2 slice of pizza
meal 3 same as 1
25 grams whey isolate, 5 grams leucine, 60 grams carbs from grape juice
post w.o. same shake as breakfast only doubled.

Back pretty sore. Great w.o. last night.

1/15/11
Slight incline dumbbell bench
35X15, 45X12, 55X12, 65X12, 75X12, 80X8, 85X8, 90X8, 70X7, 55X 7
supersetted with cheating upright rows
75X15 each set

Close grip bb in smith
50X15, 90X12, 110X12, 130X12, 135X8, 140X8, 145X8, 90X7,
supersetted with 25lb plate front delt raises
25X12 each set

Food:
Breakfast shake
meal 1 hamburger and broccoli
meal 2 walnuts, almonds, and cranberries
meal 3 same as 1
25 grams whey isolate, 5 grams leucine, 60 grams carbs from grape juice
post w.o. same shake as breakfast only doubled.

Last night
Smith back squats
50X15, 70X12, 90X12, 110X12, 130X8, 150X8,
supersetted with leg ext
60X12, 70X12, 8X12, 90X12, 90X12

Deads
135X8, 185X8, 225X6, 275X5, 315X5, 345X5, 365X5
supersetted with standing calf raises
120X12, 140X12, 160X12, 180X12, 220X10, 180X10

Food
Breakfast shake
meal 1 (2) Wendys Double Stacks (one bun), Crispy Chicken
meal 2 (4) eggs + oj
25 grams whey isolate, 5 grams leucine, 60 grams carbs from grape juice
post w.o. same shake as breakfast only doubled.

What kind of breakfast shake?

[quote]BreStruction wrote:
What kind of breakfast shake?[/quote]

A quick, easy shake made of:
8oz milk, serving of choc ice cream, serving and a half of olive oil, metamucil, whey isolate, and finally choc syrup. Macros are in first post.

I have a 4 month old son that I have to get ready most mornings so it makes life easy.

Last night:
Chins (after a warm up of lat pull downs)
Pronated grip up to bw+20 then neutral grip
Body weightX8, bw+10X5, bw+15X5, bw+20X5, bw+25X5, bw+30X5, bw+35X5, bw+40X5, bw+45X3, bwX12, bwX8
supersetted with barbell ohp press
65X15, 75X15, 85X15, 95X15 rest of the way

Couple set of random curls supersetted with some straight arm pull downs.

Got out in 45 mins. Good workout overall.

Forgot food
shake
big bowl of homemade chilli
snickers bar and nut/cran mix
chilli again
25 grams whey isolate, 10 grams leucine, 60 grams carbs from grape juice
post w.o. same shake as breakfast only doubled.

[quote]dnlcdstn wrote:

[quote]BreStruction wrote:
What kind of breakfast shake?[/quote]

A quick, easy shake made of:
8oz milk, serving of choc ice cream, serving and a half of olive oil, metamucil, whey isolate, and finally choc syrup. Macros are in first post.

I have a 4 month old son that I have to get ready most mornings so it makes life easy.[/quote]

ICE CREAM + all that healthy crap for breakfast = AWESOME! carry on!

Last night:
Slight incline barbell press
95X20, 135X12, 155X8, 175X8, 185X8, 195X8, 205X8(pr), 215X5(pr), 225X2(pr), 185X10, 135X10
supersetted with non strict upright rows
50X15, 60X15 rest of the way

Decline dumbbell fly
15X20, 20X12, 25X12, 30X12
supersetted with skullcrushers
45X15, 65X15, 75X12, 85X12

Felt great even though I had a couple beers too many previous night.

Food:
breakfast shake
meal 1 small chicken breast and green beens
meal 2 nut/cran mix
meal 3 same as 1
meal 4 2 hotdogs (equivalent of one bun)
25 grams whey isolate, 10 grams leucine, 60 grams carbs from grape juice
post w.o. same shake as breakfast only doubled.
meal 5 (hardly happens) chicken nuggets

Yesterday morning
Back squat
barX15, 135X8, 185X8, 225X8, 245X8, 265X8, 275X5
Supersetted with standing calf
120X12, 140X12, 160X12 rest of way

Angled leg press
100X15, 125X12, 150X12, 175X12
supersetted with leg ext
60X12, 70X12, 70X12, 70X12

Not a great day. Squat is weak from neglecting it, but I went easy. Had to talk to too many people and limited my time.

Food:
breakfast shake
train
25 grams whey isolate, 10 grams leucine, 60 grams carbs from grape juice
chicken nuggets
breakfast shake
eggs

Didn’t eat enough. Parker wouldn’t sleep and had too much stuff to do.

Forgot to post 1/25/11 workout

Chest supported t bar rows
45X15, 70X12, 90X12, 115X12, 125X8, 135X8, 115X10, 90X12
supersetted with face pulls
70X12 each set

Hammer Strength iso lat
45X15, 70X12, 90X12, 115X12, 125X8, 135X8, 115X10, 90X9

Rack pulls
135X12, 185X8, 225X5, 275X5, 315X5, 345X5, 365X5, 385X8
supersetted with cable curls
70,80,90,100,110,110,110X12

Ok session.

Food:
breakfast shake
meal 1 1/2lb turkey burger mixed veg
meal 2 nut cran mix
meal 3 same as 1
25 grams whey isolate, 10 grams leucine, 60 grams carbs from grape juice 20 minutes before training
post w.o. same shake as breakfast only doubled.

1/29/11

Back squat
135X12, 185X12, 225X5, 275X5, 295X5, 315X5, 225X10
supersetted with standing calf

Angled Leg Press
100X12, 125X12, 150X12, 175X12, 200X12
Supersetted with leg ext
70X12 each set

Last night

Lat pull downs
100X15, 120X12, 140X12, 160X12, 170X8, 180X8, 190X8, 200X7, 160X6, 120X7

Cable low row
100X12, 120X12, 140X12, 160X8, 180X8, 200X8, 220X5, 160X8
supersetted with dumbbell rear delt
15X12 each set

Some rack pulls (no rack to rest on)
135X12, 185X8, 225X5, 275X5, 315X5, 225X10
supersetted with db curls
40X15, 40X12, 40X12, 40X12, 30X12

Last night

BB incline bench
95X20, 135X10, 185X3, 195X3, 205X3, 215X3, 225X3(pr), 235X2(pr), 185X8, 135X12
supersetted with db side lat
15X12 each set

Dips
bwX10, 45X8, 70X5, 90X5, bwX10, bwX10
supersetted with machine shrugs

2ppsX12, 3ppsX12, 4ppsX12, 25psX12

Food
Meal 1 shake
meal 2 pork chop mashed potatoe
meal 3 nut/cran mix
meal 4 same as 2
25 grams whey isolate, 5 grams leucine, 60 grams carbs from grape juice 20 minutes before training
post w.o. same shake as breakfast only doubled.

Last night

Smith squats (close stance)
95X15, 115X12, 135X12, 155X12, 185X12, 205X12

Leg Press
200X15, 290X15, 400X15, 490X12, 600X12

Standing calf in between all sets

Pretty shitty wo due to headache

Food:
meal 1 BK hashbrowns
meal 2 ground turkey and pasta
meal 3 cinnamon roll
meal 4 same as 2
25 grams whey isolate, 5 grams leucine, 60 grams carbs from grape juice 20 minutes before training
post w.o. same shake as breakfast only doubled.

dnl, good stuff with the log, I’m enjoying following it. Anyone with a four month old and lifting the way you do has my respect.