I’m jumping on the log bandwagon, whoopee!
I feel it will help me record and monitor my goals and progress in a concise manner.
I’ll post lift increases weekly and body measurements monthly.
April 4th…
Weight: 175lbs
Height: 6’4"
Thigh: 23"
Upper Arm: 13"
Calves: 15.5"
Forearm: 11"
Bench Press: 135lbs (Horrendous)
Full Squat: 205lbs
Deadlift: 230lbs
April 4th.
This is my diet and training program.
Diet:
Meal 1) 6 raw eggs, 1 glass 2% milk, 1 scoop protein powder, 1 cup of berries. (Blended)
1 cup rolled Oats, 1 cup raisins, 1 orange or mango, 1 banana, fish oil tablet.
Meal 2) 1/2 - 1lb of beef, 2 cups broccoli, 1 large yam, 1 glass of milk.
Meal 3) 1/2 - 1lb of beef, 3 handfuls of raw spinach, 1 cup Oats, 1 glass of milk.
Meal 4) 1 can of wild salmon, 1 cup of nuts/seeds (usually walnuts, pumpkin seeds and almonds.), water.
Meal 5) 1 cup of cottage cheese, 1 tbsp peanut butter, fish oil tablet.
~
Training Program:
Day1: ATG squat, Straight-Leg Deads, One leg calf raises.
Day2: Chins, Bent-rows, Shrugs.
Day3: Close-Grip Bench, Military Press, Grip. (Grip includes: “Heavy Grip” Crushers, Thick Bar Farmers walk, Reverse Curls.)
Dude I’d throw in a high quality weight gainer to your regiment. Your 6’4 at 175. blasphemy!
[quote]Growing_Boy wrote:
Dude I’d throw in a high quality weight gainer to your regiment. Your 6’4 at 175. blasphemy! [/quote]
lol, Got any recommendations?
When I started I was 145, if you can believe it.
April 4th. Push Day.
3x8 Close grip Bench (80lbs, was very light but I wanted to start low and increase until I find my rhythm.)
3x8 Military Press (50lbs, light as well.)
Grip:
150lb crusher 1x8, 200lb crusher 1x5.
135lb thick farmers walk 28 seconds.
40lb reverse curl 3x8.
~
Thus concludes first push day.
I make my own weight gain shakes because I haven’t found a decent one that isn’t mainly sugar and piss quality protein. It goes a little something like this: 1 cup milk, 2 cups water, 2 tbs peanut butter, cup of oats, 2 scoops whey, packet of equal, 1 cup of non fat plain yogurt, ice cubes. I forgot what it calc’ed out macros wise but its a weight gain shake. Keep up the good work bro!
[quote]Growing_Boy wrote:
I make my own weight gain shakes because I haven’t found a decent one that isn’t mainly sugar and piss quality protein. It goes a little something like this: 1 cup milk, 2 cups water, 2 tbs peanut butter, cup of oats, 2 scoops whey, packet of equal, 1 cup of non fat plain yogurt, ice cubes. I forgot what it calc’ed out macros wise but its a weight gain shake. Keep up the good work bro! [/quote]
Sweet, adding 2 of those a day couldn’t hurt!