T Nation

Training and Eating Log

Current stats:
Age = 21
Body-weight = ~178
Height = 172 cm
Occupation = Student (currently working)
Goal = Build muscle and strength

Bench 1RM = 205lbs
Squat 3RM = 245lbs (last recorded number not true max)
Deadlift = not sure, have done at least 315lbs

day 1 08/20
Eating:
2 omega 3 egg
2 strips bacon
oatmeal blueberries
7 tbs of coconut milk organic peanut butter
250 ml orange juice
350 ml coffee

4 pieces of bread
60g of deli turkey
small slice pineapple
1 sweet n salty bar
coffee

peri workout
51g carbs 28g protein

3 lbs of wings
beer

training:

weighted jumps 25lb dumbbells 2x2

Squat
3x8 115lbs
3reps 135
3 reps 185
3 reps 205
2 reps 225
1 rep 245

3x3 box jump- 2nd last step

trap bar deadlift
2x6 150lbs
3x 200
3x 240
3x 290
2x 310
1x 330

90 secs with 150lbs
aprox 23 reps

4 sets of sled backwards pull (quad focus)
3*45lbs 25lbs

day 2 eating

sugar cereal
milk
sweet salty bar

4 bread (3f, 54c, 12p, 291cals)
80g deli turkey
sweet n salty bar (13f, 29c, 6p= 250 cal
coffee
milk

training drink 51g carbs+28g protein+ 1 gram electrolytes +5g creatine

150g salmon
broccoli
potato taters ( 24f 66c 2P=488 cal)
milk

training day 2:
Activation:
medicine ball toss+box jumps(2nd last step)

Bench
3x8,8,6 95lbs
3x 135lbs
3x 155
3x 170
2x 185
1x 195

90 seconds with 95lbs
aprox 34 reps

Push Press
military press 65lbs 8 reps

3x 95lbs
3x 115
2x 125
1x 130

military press 90secs with 65 lbs
~25 reps

Landmine shoulder press
6x 25lbs
6x 35
6x 45

Dips
6,6 BW

Day 3
Did not weight train

Diet:
mcdonalds sausage mcgriddle
fruit smoothie
coffee
sweet n salty bar (nature valley)

2pieces of bread
40g deli meat

Bacon
Eggs
Veges(kale, onion, tomato, orange peppers)
Tater tots
bacon
milk

Day 4
did not train

Bacon
Eggs
Veges(kale, onion, tomato, orange peppers)
Tater tots
bacon
milk

Can of tuna
milk
sweet n salty bar
pineapple

dominos cheesy bread +sugar sticks
milk

Day 5
Eating:

3 eggs
tater tots
bacon
cheese
veggies(kale, orange pepper, onion, tomato)
Milk
orange juice
Coffee

Corn Chips
Can of tuna
coconut milk + peanut butter
milk

Training drink

pork chop
lucky charms

Training:

Snatch rows
3x8 95lbs
3x 115lbs
3x 125lbs
2x 135lbs
1x 145

2x5 95lbs

90secs with 65lbs
~25 reps

Pull down
3x8 8
3x 10
3x 12
2x 13
1x 14

2x5 7

90 secs with 6
forget

STR BB row

3x6 95lbs

Day 6
Eating:
2 granola bars
Training Drink

2 chicken wraps
ice cream

porkchop

Training:
Back squat
3x8 155lbs
3x 135
3x 145
3x 185
3x 205
3x 225
2x 245
1x 255

TBDL

2x8 150lbs
3x 200
3x 240
3x 260
3x 290
3x 310
2x 330
1x 340

Back extension

3x6 +barbell

Day 7
Eating:
Eggs
Cheese
Oatmeal
Blueberries
Strawberries
Orange juice

training drink

pork
veggies
cheese
wrap

Training:

Activation of medicine ball throws
Top half bench press worked up to 185lbsx1

Bench Press

2x8 95lbs
1x8 105

3x 135
3x 150
3x 165
3x 175
2x 185
1x 195

2x5 95

90 secs with 95
26 reps

Thick Bar Push press

military press
2x8 Bar

3x Bar+20lbs
3x Bar+30
2x Bar+40lbs
1x Bar+50lbs

Dips

2x6 BW

Shoulder dumbbell raises
2x12 10lbs

Notes:
Keep hard copy of training and eating
Prepare more meals ahead of time
eat more protein
eat more cals consistently

Day 1 Week 2 08/27

Eating:
Bacon
Eggs
Orange juice
coffee
sweet n salty bar

tuna
2 pieces bread
coconut milk + PB

Cola
pine apple

(6:00)
Training drink

(9:00)
wrap
pork
tuna
cheese
mayo
potatoes (1+.5 reg size)
greek yogurt
milk

Training:

Snatch Rows
3x8 95lbs

3x 105
3x 115
3x 125
3x 135
2x 145
1x 155

2x5 85lbs

90 secs with 95lbs
18 reps

STR Barbell row

2x6 95lbs
3x 105
3x 115
2x 125
1x 135

2x5 65

90 secs with 65
23

Day 2 Week 2
Eating:
(06:45)
sausage
egg
cheese
English muffin
Coffee
Sweet n salty bar

(13:00)
65g Deli turkey
3 pieces bread 175 cals
energy drink 200 cals
Sweet n salty bar

(19:00)
Potatoe
Milk
Coconut milk+PB

Day 3 Week 3
Eating:
Did not record

Training:
Legs

Safety Bar Squats

2x8 95lbs
1x8 115lbs

3x 135
3x 150
3x 185
3x 205
3x 225
2x 245
1x 255

TB DL

3x 150lbs
3x 200
3x 250
3x 280
3x 300
3x 310
2x 330
1x 350

90 secs with 150
did not record

Days 4 and 5 week 2:
did not train
did not record eating

Day 6 week 2
Training:
1st session
Shoulders

Military press

3x8 65lbs

Push press (thick Bar)
3x Bar
3x Bar +20lbs
3x Bar +30
3x Bar +40
3x +50
2x +60
1x +65

2x5 Bar+20

MP
90 seconds with 65lbs
aprox. 23

superset (3 sets)
A1 Thick Bar Incline Bench- Bar+50, +60, +70
A2 Reg Bench- 135, 145, 155

Shoulder isolation complex

2nd Session
Chest

Bench(thick bar)
1x8 Bar+20lbs
2x Bar+40

Reg bar
3x 125lbs
3x 150
3x 165
3x 185
2x 195
1x 200

2x5 100lbs

90 secs with 85lbs
not recorded

Chest Isolation work