1st Training Log

Training Training Logs
41

I see you listing meals here and there, but where are your macros? Supposed to have been strict.

1 Like
42

It was a holiday weekend and I wasnā€™t as strict as I should have been but on my worst day my carbs were 256 fats 96 and protein 179 for 2485 calories. I donā€™t think that would make a very significant deviation but I will make sure to stay on track.

1 Like
43

Wednesday

back and biceps

Breakfast Turkey bacon spinach 2 fried eggs and daves toast

lat pull down 140 8x3

seated rope curls 60 8x3

straight bar pullovers 80 8x3

machine back fly 130 8x3

t bar row 2 plates 10x3

one arm back fly 45 10x3

deadlift 205 8x3

single arm hammer strength pulldown 115 8x3

ez curl bar 65 10x3

concentration curl 35 8x3

trx row 15x4

Snack 2 scoops protein

Lunch 1/3 lb sirloin burger .5 cup spinach 2 slices of daves bread half of a large green apple

2 Likes
44

Thursday Shoulders and Core

Breakfast Turkey sandwich

Smith Machine seated overhead press 60 10x3

Cable crunch 90 15x3

dumbbell t raises 15 10x3

cable wood chops 80 15x3

ezcurl front raise 50 10x3

decline bench sit up 25 15x3

dead bug 25 20x3

barbell shoulder overhead press 105 8x3

wall slam 15lb ball 15x3

crunches 20x3

2 scoops protein

Lunch 1/3 lb sirloin burger .5 cup spinach 2 slices of daves bread half of a large green apple

2 Likes
45

Friday Leg Day

Breakfast same turkey sandwich

Glute Pushdown 200 8x3

Leg Extensions 150 10x3

walking lunges w/ dumbbells 40ā€™s

inner thigh machine 180 10x3

Squats 315 8x3

cable kickbacks 90 10x3

calf raises smith machine 230 12x3

inner thigh 120 10x3

leg press 360 8x3

leg curl hammer machine 70 10x3

2 scoops protein

3 Likes
46

Monday Chest Triceps

Weight 173

Breakfast Turkey Sandwich Daves bread 1/3 cup egg whites one strip of bacon 1/2 cup spinach

cable press single arm 50 8x3

shoulder tap pushups 10x3

diamond pushups 10x3

triceps pushdown 100 8x3

Bench press 175 8x3

machine fly 150 10x3

reverse grip incline press 35s 10x3

skull crushers 35s 12x3

incline smith machine press 90 8x3

dumbbell fly 35 10x3

overhead triceps extension 60 8x3

close grip bench press 115 8x3

snack 2 scoops protein

Lunch 4 oz boneless skinless chicken breast grilled 2.5 oz boneless skinless chicken thighs grilled 2.5 oz 1/2 cup charro beans medium green apple

Snack medium green apple

2 boiled eggs

Dinner 5 oz grilled chicken breast 1 cup ranch style beans

1 scoop protein

3 Likes
47

Tuesday Back Biceps

1 mile run

Breakfast Turkey Sandwich Daves bread 1/3 cup egg whites one strip of bacon 1/2 cup spinach

Snack apple

Deadlift 255 8x3

Dumbbell row 75 8x3

seated row 150 8x3

close grip lat pull down 140 8x3

barbell curl 75 8x3

close grip preacher curl 55 10x3

incline dumbbell curl 25 10x3

concentration curl 30 8x3

2 scoops protein

Lunch daves bread 2 slices 1/3lb 90% lean ground sirloin burger 1/2 cup spinach & whole apple

2 boiled eggs & 8 whole grain crackers

Dinner 4 venison tacos

1 scoop protein

3 Likes
48

1 mile run

Breakfast Turkey sandwich no bacon cup of orange pineapple banana juice

Upper Body

Machine fly 150 10x3

cable row 150 10x3

cable triceps press down 150 10x3

cable one arm curl 50 10x3

bench press 165 10x3

lat pull down 140 8x3

skull crushers 35s 10x3

ez curl 75 10x3

hammer strength pull down 230 8x3

incline dumbbell press 45s 10x3

overhead tricep dumbbell 45 10x3

concentration curl 30 10x3

supposed to be a day off but my wife and I are going on vacation next week just the two of us so I figured Iā€™d get some more work in

2 scoops protein

medium apple

Lunch healthy choice beef broccoli 3 ounces chicken breast 2 catalina crunch mint chocolate cookies

3 Likes
49

Let us know whenā€¦.

1 Like
50

Iā€™m sorry when what?

51

Thursday

1 Mile run

Turkey sandwich as before 8oz pineapple orange banana juice

Shoulders and core

Dumbbell Reverse fly 45 8x3

Barbell Overhead Press 95 10x3

Cable Crunch 90 15x3

Decline Knee raises 15x3

Smith machine overhead press 90 10x3

woodchops 90 15x3

ab coaster 20 15x3

bench side bends 15x3

smith machine upright rows 90 8x3

one arm lateral raises 45 10x3

cable overhead press 60 10x3

2 scoops protein

Lunch Healthy Choice beef broccoli 3 ounces smoked turkey breast

barbell protein bar

dole juice

egg whites

popcorn

Dinner 6oz salmon greenbeans and roasted potatos

Macros Protein 177 Carbs 254 and Fat 78

2 Likes
52

Heā€™s asking when youā€™ll start posting the macros of what youā€™re eating.

1 Like
53

Yesterday was Protein 206g Carbs 265g and Fat 88g

Iā€™ll start adding that each day. Iā€™ve been keeping track of if using Cronometer

1 Like
54

Leg Day

Turkey Sandwich Pineapple Orange Banana Juice

Single leg pushdown 200 10x3

inner thigh machine 150 8x3

leg extension 145 8x3

walking lunges

squat 315 8x2 12x1

machine hip extensions 140 10x3

smith machine calve raises 230 15x3

leg curl hammer strength 70 10x3

leg press 360 10x2 18x1

leg press calve raise 360 12x3

Bulgarian squat 45 plate 10x3

outer thigh machine130 10x3

sled push 140

core protein

Lunch 6oz sirloin green beans broccoli

2 scoops protein

wild hog schnitzel with sauerkraut mashed potatoes green beans

catalina crunch mint chocolate cookies

popcorn

3 Likes
55

Back from vacation

Chest and Triceps

Breakfast Turkey Sandwich

Bench 170 8x4

Incline Dumbbell Press 50s 8x4

Dumbbell fly 40s 8x4

Dumbbell pullover 65 8x4

Overhead triceps 60 8x4

bench dips 15x3

skull crushers 35s 8x4

2 scoops protein

healthy choice beef and broccoli orange pineapple juice

small apple

mixed nuts

Jocko Go

Tortilla chips

dinner 5oz chicken brown rice broccoli

Macros Protein 167 Carbs 230 Fat 78

5 Likes
56

Tuesday

breakfast turkey sandwich cup of juice

Back and Biceps

seated cable row 150 8x3

cable curl 50 8x3

cable pullover 150 8x3

underhand lat pulldown 140 8x3

deadlift 225 8x2 275 8x1

hammer machine pulldown single arm 115 8x3

concentration curl 35 8x3

single arm cable back fly 50 8x3

back fly machine 140 8x3

single arm lat pulldown 60 8x3

ez curl bar 75 8x3

dumbbell row 70 8x3

2 scoops protein

6 just bare chicken nuggets

barbell

2 boiled eggs

2 cups juice

pumpkin pie 1 slice

canadian bacon jalapeno pizza 3 slices

Macros Protein 184 Carbs 224 Fat 67

Calories 2088

4 Likes
57

Day off

Weight 178

Breakfast Turkey Sandwich

Bad day for eating Macros Protein 125 Carbs 124 and Fats 67 total cals 1660

2 Likes
58

Thursday Shoulders and core

Breakfast burger and 1 cup of juice

Cable crunch 90 15x3

cable wood chop 80 15x3

dumbbell lateral raise 20s 10x3

sled push shoulders 140lbs 12 pushes each way

overhead press 95 8x3

ez curl bar front raise 45lbs 10x3

decline bench sit ups w/ 25lb plate 15x3

hanging leg raises 15x3

landmine press 35lbs 8x3

back extension w/ 20lb dumbbell 12x8

ab coaster w/ 20lbs 15x8

trap bar shrugs 45s 8x3

2 scoops protein

Macros Protein 175 Carbs 205 Fat 70 Cals 2198

3 Likes
59

Leg Day

Breakfast Burger

Step ups 15x3

Outer thigh machine 160 10x3

Single leg calves on leg press 180 15x3

Leg extensions 150 8x3

Squat 315 10x3

inner thigh 140 10x3

hip thrust machine 140 10x3

step up smith machine 90lbs 10x3

leg press machine wide stance 250 10x3

leg curl 200 8x3

leg press 450 8x3

2 scoops protein

2 Likes
60

Been busy routine hasnā€™t changed

Tuesday Back Biceps

Lat Pull down 130 8x3

trx row 15x3

cable pullover 150 8x3

bicep curls 30 10x3

face pulls 60 8x3

seated cable row 140 8x3

concentration curl 35 8x3

deadlift 225 8x3

hammer machine pull down 230 8x3

machine back fly 115 10x3

cable curl 80 8x3

body weight row with 25lb plate 10x3

2 scoops protein

Macros Protein 188 Carbs 271 Fat 78 Total Cals 2642

3 Likes