T Nation

TsNod Daily Log - Updated

Beginners
#1

This Log Is Meant to Replace my last Log due to it being a mess. This log will be updated at the beginning of the new day. EX : All of thursdays workouts and diet will be put up on Friday.

So here is my log for this entire week. Or most of it. (Some of it may not have been recorded since I just begun this spreadsheet. I have not cheated with my dieting at all. All the below information is 100% correct.)

LIFTING FOR WEEK 2 :

29/08 WORKOUT B FRIDAY
TYPE SETS REPS LBS
MILITARY PRESS 1 10 35 LBS
MILITARY PRESS 1 8 55 LBS
MILITARY PRESS 1 6 75 LBS
MILITARY PRESS 3 5 95 LBS

SQUATS 1 9 65 LBS
SQUATS 1 8 85 LBS
SQUATS 1 7 105 LBS
SQUATS 1 6 135 LBS
SQUATS 3 5 145 LBS

BENT ROW 1 10 65 LBS
BENT ROW 1 8 85 LBS
BENT ROW 1 6 105 LBS
BENT ROW 3 5 125 LBS

28/08 WORKOUT A THURSDAY
TYPE SETS REPS LBS
OFF DAY OFF OFF OFF

27/08 WORKOUT A WEDNESDAY
TYPE SETS REPS LBS
BENCH PRESS 1 10 45 LBS (BAR)
BENCH PRESS 1 9 65 LBS
BENCH PRESS 1 8 85 LBS
BENCH PRESS 1 7 105 LBS
BENCH PRESS 1 6 125 LBS
BENCH PRESS 1 6 145 LBS
BENCH PRESS 3 5 165 LBS

SQUATS 1 10 45 LBS (BAR)
SQUATS 1 9 65 LBS
SQUATS 1 8 85 LBS
SQUATS 1 7 105 LBS
SQUATS 1 6 125 LBS
SQUATS 3 5 135 LBS

DEADLIFT 1 10 45 LBS (BAR)
DEADLIFT 1 9 65 LBS
DEADLIFT 1 8 85 LBS
DEADLIFT 1 7 105 LBS
DEADLIFT 1 6 125 LBS
DEADLIFT 1 5 135 LBS

25/08 WORKOUT B MONDAY
TYPE SETS REPS LBS
MILITARY PRESS 1 9 15 (BAR)
MILITARY PRESS 1 8 35 LBS
MILITARY PRESS 1 7 55 LBS
MILITARY PRESS 3 5 70 LBS

SQUATS 1 9 45 LBS (BAR)
SQUATS 1 8 65 LBS
SQUATS 1 7 85 LBS
SQUATS 1 6 105 LBS
SQUATS 3 5 135 LBS

BENT ROW 1 9 45 LBS (BAR)
BENT ROW 1 8 65 LBS
BENT ROW 1 7 85 LBS
BENT ROW 3 5 115 LBS

CARDIO FOR WEEK 2 -

29/08 HIIT FRIDAY
TYPE DURATION FOLLOW UP
Sprints & Rest 25 MINS SIT UPS 2x40
LEG UPS 1x20

28/08 HIIT THURSDAY
TYPE DURATION FOLLOW UP
OFF DAY OFF OFF

27/08 HIIT WEDNESDAY
TYPE DURATION FOLLOW UP
Sprints & Rest 25 MINS BURPEES 1x10
SIT UPS 2x40
LEG UPS 1x20
26/08 HIIT TUESDAY
TYPE DURATION FOLLOW UP
Sprints & Rest 25 MIN BURPEES 2x10
SIT UPS 2x40
LEG UPS 1x30

DIETS FOR WEEK 2 -

DIET & 	NUTRITION	PLANNER

MEAL TIME FOODS EATEN DATE

T TEA 9:10 AM Green Tea Extract 29/08
1 MEAL 1 9:35 AM 2 Eggs, 1 Chicken ,3 Ham and 4 Turkey 29/08
2 MEAL 2 2:10 PM 2 Chicken & Vegetables 29/08
TEA TEA 4:25 PM Green Tea Extract 29/08
3 MEAL 3 4:50 PM Protein Shake 29/08
4 MEAL 4 8:50 PM 1 Chicken & 1 Fish & Sweet Potato 29/08
5 MEAL 5 10:30 PM 1 Fish & 1 Chicken & Vegetables 29/08
6 MEAL 6 12:50 AM Protein Shake 29/08

MEAL TIME FOODS EATEN DATE

1 MEAL1 1:20 PM 2Eggs, 2Chicken & Vegetables 28/08
2 MEAL2 3:30 PM 2 Chicken & Vegetables 28/08
3 MEAL 3 6:30 PM Protein Shake & Vegetables + 5 F.Oils 28/08
4 MEAL 4 9:20 PM 2 Chicken + 5 F.Oils 28/08
5 MEAL 5 11:20 PM Protein Shake 28/08
6 MEAL 6 1:15 AM Protein Shake 28/08
** The Main Reason For Protein Shakes was due to not being able cook

MEAL TIME FOODS EATEN DATE

1 MEAL1 10:30 AM 2Eggs, 6Turkey, 8 Ham, Vegetables 27/08
2 MEAL2 2:10 PM 2 Chicken & Corn 27/08
3 MEAL 3 4:07 PM 2 Chicken & Corn 27/08
4 MEAL 4 7:16 PM 2 Chicken, OJ & Sweet Potato 27/08
5 MEAL 5 10:15 PM 2 Chicken & Vegetables 27/08
6 MEAL 6 2:30 AM 2 Chicken & Vegetables 27/08

MEAL TIME FOODS EATEN DATE

1 MEAL1 12:00 PM Eggs&Ham,Turkey, Vegetables 26/08
2 MEAL2 2:30 PM Chicken & Corn,G.Beans,Carrots,Tomat 26/08
3 MEAL 3 4:37 PM CHICKEN & Corn,G.Beans,Tomat 26/08
4 MEAL 4 8:10 PM Chicken & Fish, OJ & Sweet Potato 26/08
5 MEAL 5 11:10 PM Chicken & Fish, Vegetables 26/08
6 Meal 6 1:10 AM Chicken & Fish, Vegetables 26/08

Meal 1 Consists Of : 2xEggs | 6xHam & 8xTurkey + Veggies
Meal 2 - 6 Consists of : 2x Chicken Breasts or 2x Fish (50G Protein)

Please comment and give honest feedback.

#2

No Pullups or Chinups? Dips?

#3

No Pull Ups, since I am starting that is a bit difficult for me at this stage. DIPS I do during my cardio 2x20, plus im also sticking with the Rippetoe plan, only got the workouts listed above. There are many variations I could add to the workout, but that would defeat the purpose of following a certain plan which works.

#4

Yoel, don’t worry about pull-ups,chin-ups, or dips. They are just accessory exercises. You can add them on at a later date, if you want. I added chins and dips to give my arms additional work. Anyway, not needed.

BTW, you really should be increasing your squat poundages. At least that’s the idea. Even if its just 5 lbs a week.

#5

When do I stop the incraments? Thats my 2nd week, I added 5lbs from 1st week to 2nd week onto everything. I wasn’t sure if I increase it in the same workout same week, aka Workout B, Workout A (with 5 more lbs), Workout B again with 5 extra lbs?

#6 
DIET & 	NUTRITION	PLANNER

MEAL TIME FOODS EATEN DATE

T TEA 12:25 PM Green Tea Extract 3/3/2008
1 MEAL 1 1:10 PM 2 Eggs, 1 Chicken ,3 Ham and 4 Turkey 3/3/2008
2 MEAL 2 4:10 PM 2 Fish & Vegetables 3/3/2008
TEA TEA 7:30 PM Green Tea Extract 3/3/2008
3 MEAL 3 8:05 PM PostShake/2 Chicken & Sweet Potato + OJ 3/3/2008
4 MEAL 4 3/3/2008
5 MEAL 5 3/3/2008
6 MEAL 6 3/3/2008

MEAL TIME FOODS EATEN DATE

T TEA MSD MISSED MORNING TEA 3/2/2008
1 MEAL 1 3:30 PM 2 Eggs, 1 Chicken ,3 Ham and 4 Turkey 3/2/2008
2 MEAL 2 5:30 PM Protein Shake 3/2/2008
TEA TEA 6:30 PM Green Tea Extract 3/2/2008
3 MEAL 3 7:30 PM 2 Chicken & Vegetables 3/2/2008
4 MEAL 4 AFTRWORKOUT PostShake/2 Chicken & Sweet Potato + OJ 3/2/2008
5 MEAL 5 11:40 PM Protein Shake 3/2/2008
6 MEAL 6 NONE No 6th Meal, Fell Asleep 3/2/2008

MEAL TIME FOODS EATEN DATE

1 RF REFEED DAY 3/1/2008

WORKOUT	SHEET	LIFTING & CARDIO
--------------------------------------		
LIFTING SESSIONS ARE LISTED BELOW

3/3/2008 WORKOUT A MONDAY
TYPE SETS REPS LBS
BENCH PRESS 1 10 85 LBS
BENCH PRESS 1 8 105 LBS
BENCH PRESS 1 7 125 LBS
BENCH PRESS 1 6 165 LBS
BENCH PRESS 3 5 185 LBS

SQUATS 1 8 65 LBS
SQUATS 1 7 105 LBS
SQUATS 1 6 135 LBS
SQUATS 3 5 155 LBS

DEADLIFT 1 8 85 LBS
DEADLIFT 1 7 125 LBS
DEADLIFT 1 6 135 LBS
DEADLIFT 3 5 145 LBS

3/2/08 WORKOUT SUNDAY
TYPE SETS REPS LBS
OFF DAY OFF OFF OFF

3/1/08 WORKOUT SATURDAY
TYPE SETS REPS LBS
OFF DAY OFF OFF OFF

CARDIO SESSIONS ARE LISTED BELOW

3/3/2008 HIIT MONDAY
TYPE DURATION FOLLOW UP
INTERVALS 20 MINS 2x40 SIT UPS
3x15 DIPS
2x25 LEG UPS
2x10 BURPEES

3/1/08 HIIT SUNDAY
TYPE DURATION FOLLOW UP
LONG DISTANCE 25 MINS 1x40 Sit Ups
1x15 DIPS

3/1/08 HIIT SATURDAY
TYPE DURATION FOLLOW UP
OFF OFF OFF
OFF

#7

[quote]TsNod wrote:
When do I stop the incraments? Thats my 2nd week, I added 5lbs from 1st week to 2nd week onto everything. I wasn’t sure if I increase it in the same workout same week, aka Workout B, Workout A (with 5 more lbs), Workout B again with 5 extra lbs? [/quote]

Keep incrementing until you can’t.

#8

Alright so far as you can see the weights have been increasing and the dieting has been going fairly well, all I really need to start doing is waking up early around 8 or 9 am for breakfast… im eating breakfast today at 1:20 PM

#9

I’m a little confused over your warmup procedure. It seems excessive. It’s the last sets that matter. Everything you do prior to those 3 sets should be geared to helping you get the most from them. They should not be exhausting. Try something like 50% of work set 10 reps, 70% 5 reps, 80% 3 reps, 90% 2 reps. That should warm up up enough without exhausting you.

Also, where you will probably make faster progress on squats and deadlifts than on bench and other lifts. You should try to make 10 lbs/week or more if you can.

Eat breakfast when you first get up, whatever time that is.

Stu

#10

Read my mind Stuward, I’ve actually been adding 10 LBS every time rather than 5. On all workouts that is. Thanks for the tip on the warm ups, it isn’t too bad, I dont usually feel exhausted. The ones that I do feel exhausted on are Deadlifts, also bent rows… damn them both to hell.

#11

Hey TsNod,

Just thought I’d stop by and check how you’re doing. Glad to see you’re working hard and being consistent. Stay with it and 12 months from now you won’t recognise yourself!

#12

Hey Lift & Eat! Thanks for stopping by! I really appreciate everything you’ve told me and I use it on a day to day basis, same with Stuward, thanks a million! I’ve been working with Scott and he has me going on a great program! I hope 12 months from now I truly wont recognize myself!

#13

…

#14

3/5/2008 WORKOUT B WEDNESDAY
TYPE SETS REPS LBS
MILITARY PRESS 1 10 BAR
MILITARY PRESS 1 7 75 LBS
MILITARY PRESS 1 5 95 LBS
MILITARY PRESS 3 5 105 LBS

SQUATS 1 10 65 LBS
SQUATS 1 7 105 LBS
SQUATS 1 6 135 LBS
SQUATS 3 5 155 LBS

BENT ROW 1 10 BAR
BENT ROW 1 7 65 LBS
BENT ROW 1 6 85 LBS
BENT ROW 3 5 135 LBS

3/5/2008 HIIT WEDNESDAY
TYPE DURATION FOLLOW UP
INTERVALS 20 MINS 2x40 SIT UPS
3x15 DIPS
2x25 LEG UPS
2x10 BURPEES

DIET & 	NUTRITION	PLANNER

MEAL TIME FOODS EATEN DATE

T TEA 8:30 AM Green Tea Extract 3/5/2008
1 MEAL 1 9:30 AM 3 Eggs, 1 Chicken ,5 Ham & Vegetables + 4 FO 3/5/2008
2 MEAL 2 1:00 PM 1 Chicken & 1 Fish & Vegetables + 4 F.O. 3/5/2008
TEA TEA 2:30 PM Green Tea Extract 3/5/2008
3 MEAL 3 3:30 PM Protein Shake + Vegetables 3/5/2008
4 MEAL 4 9:30 PM PostShake/2 Chicken & Sweet Potato + OJ 3/5/2008
5 MEAL 5 12:10 AM 1 Chicken & 1 Fish & Vegetables + 4 F.O. 3/6/2008
6 MEAL 6 MISSED Sleeping 3/6/2008

#15

3/6/2008 WORKOUT THURSDAY
TYPE SETS REPS LBS
OFF DAY OFF OFF OFF

3/6/2008 HIIT THURSDAY
TYPE DURATION FOLLOW UP
LONG DISTANCE 20 MINS 2x40 SIT UPS
1x15 DIPS

MEAL TIME FOODS EATEN DATE

T TEA MISSED Was Sleeping 3/6/2008
1 MEAL 1 1:30 PM 3 Eggs, 1 Chicken ,5 Ham & Vegetables + 4 FO 3/6/2008
2 MEAL 2 3:30 PM Protein Shake 3/6/2008
TEA TEA 4:30 PM Green Tea Extract 3/6/2008
3 MEAL 3 5:30 PM 1 Fish & 1 Chicken & Vegetables 3/6/2008
4 MEAL 4 9:10 PM PostShake/2 Chicken & Sweet Potato + OJ 3/6/2008
5 MEAL 5 MISSED Sleeping 3/6/2008
6 MEAL 6 MISSED Sleeping 3/6/2008

#16

3/7/2008 WORKOUT A FRIDAY
TYPE SETS REPS LBS
BENCH PRESS 1 10 BAR
BENCH PRESS 1 8 85 LBS
BENCH PRESS 1 6 125 LBS
BENCH PRESS 1 3 165 LBS
BENCH PRESS 3 5 175 LBS

SQUATS 1 8 65 LBS
SQUATS 1 7 135 LBS
SQUATS 1 3 155 LBS
SQUATS 3 5 165 LBS

DEADLIFT 1 7 85 LBS
DEADLIFT 1 6 125 LBS
DEADLIFT 1 3 145 LBS
DEADLIFT 1 5 155 LBS

3/7/2008 HIIT WEDNESDAY
TYPE DURATION FOLLOW UP
INTERVALS 20 MINS 2x40 SIT UPS
1x15 DIPS
2x10 BURPEES

MEAL TIME FOODS EATEN DATE
TEA MISSED Friends House 3/7/2008
MEAL 1 1:30 PM 3 slices of cheese Pizza & 1 Burger (REFED) 3/7/2008
MEAL 2 5:30 PM 2 Chicken & Vegetables 3/7/2008
TEA MISSED ODD EATING SCHEDULE 3/7/2008
MEAL 3 9:00 PM PostShake/2 Chicken & Sweet Potato + OJ & Pasta 3/7/2008
MEAL 4 3/7/2008
MEAL 5 3/7/2008
MEAL 6 3/7/2008

#17

Hey Joel why don’t you give everybody some thoughts and experiences as you go along? You told me some things off the board but other people like to hear that stuff too.

#18

[quote]Scott M wrote:
Hey Joel why don’t you give everybody some thoughts and experiences as you go along? You told me some things off the board but other people like to hear that stuff too. [/quote]

That’s right. No one wants read a list of numbers every day.

#19

Haha, sorry. Alright so what happened was, I have been staying away from the scale, last time I weighted myself was 2 - 3 weeks ago, which I did weight 215lbs, I weight myself yesterday and was at 219lbs… so I got nervous… as usual… but I have noticed in the mirror I see change ( atleast I think I do, we’ll find out for sure when I upload another pic. )

But today when I used the bathroom right after I woke up I was back at 215lbs… But long story short, I have been able to wear my old jeans from when I was in the army, most of my medium shirts fit me and dont look like I Have female tats sticking out. So I have been very satisfied with the progress being made.

I owe Scott a lot for giving me the proper nutritional facts, all the explination he has done is amazing as well. I am still sticking to this, and going forward 100% , I have ran into a few days where I miss 1 or 2 meals, but I do not quit, I keep going, and I keep telling myself I can and WILL do it. I have been putting up all my weight training by 5lbs a week, I seem to be getting very close to my max @ the Bench Press 175 lbs… if anyone can give me any ideas on how to break this barrier let me know!

-Yoel