WP's Log

“To look and perform like a superhero”

This log isn’t really for public accountability or to gain support and advice from others (although both would be much appreciated!), it’s mainly to log my workouts in a place that will unlikely be corrupted or lost.

Stats as of 19th September 2011

Age: 19
Weight: 217lbs

Dumbbell Bench: 55kg x 6 or 52.5kg x 10
Dumbbell Military Press: 42.5kg x 8
Weighted Neutral grip chins: Current bodyweight + 30kg x 5
Front Squat: 140kg x 5
Deadlift: 270kg x 1

Current Workout Routine

-Training 5-7 days a week with 3-5 cardio/metabolic work sessions, these range from simple running to heavy kickboxing bag work and sparring sessions
-Training split into chest, back, legs and “everything else” days
-Frequency depends on how that body part feels

Current Diet

Currently following a diet based on simple principles:
-Protein 200g+ everyday
-No particular attention paid to fats (just not going overboard)
-Carbs only in the morning and before a workout
-Carbs limited to 30g-120g a day depending on the workout
-One cheat meal per week, no holds barred on what to eat

I’m two weeks into this style of eating and I’m gaining strength and losing weight, whether this translates to the mythical “burn fat, gain muscle” I don’t know, but I sure as hell like where it’s going. I only use caffeine supplementation (in the form of Monster Lo-carb) before leg day or if I didn’t get enough rest before a workout.

Sample (ideal) food day:

9:00am - 3 pieces of chicken, small amount of homemade bread. 50g of protein, 50g of carbs.

11:00am - [Preworkout] 200ml of milk, water, packet of oats, 2 scoops whey mixed together. 50g of protein, 30g of carbs.

12:00am - WORKOUT - (usually back or chest day warrants 80-100g of carbs)

1:30pm - 2 scoops whey in water. 50g protein. 7g trace carbs.

2:00pm - Chicken breast pieces + salad. 50g protein. 5g trace carbs.

5:00pm - Steak + veg. 50g protein. 5g trace carbs.

9:00pm - 1 scoop whey, 100g fat free greek yoghurt, splash of milk, handful of almonds and walnuts. 30g protein. 10g trace carbs

Marcos total to 280g protein. 107g carbs.

Obviously, I don’t eat in a perfect way like that everyday. Sometimes the meats are switched in with a fattier alternative should I grow tired of chicken, and the breakfast often gets switched around with different foods.

Hopefully I will keep up this log so I can document how far I will get with my weight training.

I’ll throw up a couple pics every now and then.

Pic - I need to take some clearer photos and shit…


Trained shoulders AM:

Dumbbell Seated Military Press
20 x 10
30 x 10
35 x 10
40 x 10 - deliberately backed off on these to work on technique. I train without a spotter so I have to get the dumbbells into position myself.

“WP” Lateral Raises
10 x 10
20 x 10
22.5 x 10

Cable upright rows
20 x 10
40 x 10
70 x 10
90 x 10
Full stack w/ 20kg weight attached x 10

Machine Overhead Press
Some x Some - can’t remember what I did to be honest.

Then did kickboxing in the evening. Mainly consisted of pad work and a kickboxing circuit to improve fitness.


Trained my arms today:

Hammer curls:

20 x 10
27.5 x 10
35 x 10 - going to up the weight on these, I’ve recently lowered to weight to work on form, my body doesn’t swing whatsoever but my shoulders tend to “shrug” which gives the dumbbell a little momentum boost.

Dumbbell Preachers:

20 x 10
25 x 10
30 x 8 left arm/10 right arm

Cable concentration curls:

20 x 12
30 x 10
40 x 8

Tricep Machine Press:

Some x Some

Tricep Push Downs using V handle:

40 x 10
50 x 10
60 x 10
60 x 10
60 x 12

I haven’t trained triceps directly in a few months due to elbow problems. Before I stopped training them I could perform dips at approx 230lbs bodyweight with 3 plates attached for 5 reps.

I’m going to start training my triceps with stretch exercises at higher reps in an attempt to increase their size as opposed to doing more performance related exercises at lower reps such as dips and close grip presses. Keeping the elbows and tricep tendons healthy means that I can get away with doing pressing movements up to 3 times a week.

Worth noting that I weighed 214lbs today, probably just shedded some extra water/glycogen during the kick boxing session the night before.

Trained legs:

Front Squats:
Bar x 10
30 x 5
60 x 5
80 x 5
100 x 5
120 x 5
130 x 3 - easy reps

Conv. Deadlift:
100 x 5
140 x 3
180 x 2
220 x 1
250 x fail - grip gave out, I have the strength to do this though

Hammerstrength Seated Leg Curls:
1 Plate x 10
2 Plates x 10
3 Plates x 10 - Paused every rep at the bottom position

Standing single leg curls machine
12 x 10
24 x 10
48 x 10

Hipbelt Squats Supersetted with Walking Lunges
25kg belt 27.5kg dumbbells x 10 reps, 10 steps
50kg belt 27.5kg dumbbells x 10 reps, 10 steps
75kg belt 27.5kg dumbbells x 10 reps, 10 steps - worth noting that I paused at the 5th step for a quick breather… need to complete these reps without pausing

Hammerstrength Leg Extensions
50 x 20
100 x 20
150 x 14

Calf Raises Supersetted with One leg Donkey Raises (very little rest between sets)
2 Plates x 20 / 10 reps
2 Plates x 16 / 10 reps
2 Plates x 16 / 10 reps - was only meant to do 16 for the first set but got carried away.

Trained chest today:

Was feeling incredibly beat up from the leg workout yesterday to the extent that my mood was significantly affected. I wasn’t even going to go gym, but decided to anyway. Happy with the outcome despite the conditions.

DB Flat Bench
27.5 x 10
30 x 10
40 x 10
45 x 10
55 x 5 - some jackarses were hogging the lighter weights for the warm up

HM Incline Seated Presses
1PPS x 10
2PPS x 10
3PPS x 5

Dumbbell Decline Flyes
17.5 x 10
27.5 x 10

Calf Raises Supersetted with One leg Donkey Raises (very little rest between sets)
2 Plates x 17 / 10 reps
2 Plates x 17 / 10 reps
2 Plates x 17 / 10 reps - last three reps of last set were done without a pause at the top

New gym, new routines. Didn’t update for a week or two due to lack of internet, diet has been pretty shaky due to changes in my life but back on track:

Back Day

Underhand Chin Ups
BW x 5
15 x 5
30 x 5

Machine Row
20 x 10
40 x 10
60 x 10
75 x 10

Lat Pulldowns
30 x 10
50 x 10
70 x 10
90 x 6

Cable Rows

Some x Some for a few sets

Straight Arm PullDowns

Some x Some