Back With A Vengeance 2024

Training Logs
1

I started a training log about 4 years ago to try and inspire me to get back into working out. Then life with a baby and work got in the way, and I got to used to being lazy. I finally decided enough was enough with all the aches and pains that come with being too fat.

When i started my original training log I had gained 30 Lbs during the first few months of my wifes pregnancy, after I failed to do anything about it and let my first log crash and burn. I continued to pack on weight through the pregnancy and quarantine, then we had our son. I tried to go back to the gym after he was born, but it was hard to fit it in in the early morning before work after waking up at least once during the night to feed him. So I completely gave up trying for a long time.

I decided to get back after my goals after weighing myself and I was up to around 265 at 5’7. My knees and back were constantly in pain and I was sick of it. So I restarted my gym membership in December of 2023 and I’ve been consistent ever since.

Stats when I started.
Age: 32
Height: 5’7
Weight: 265
Waist: 46 inches

Current stats.
Age: 33
Height: 5’7
Weight: 180
Waist: 34 inches

I feel pretty good about my progress so far, I don’t exactly know what I hope to achieve in the long run. I have no intention of stopping any time soon.

Short term goals: 165 Lbs. I’ll reassess once I get to it and decide based on how I look and feel whether or not to continue to cut or increase my calories a little and start a slow controlled bulk.

Current training consists of your average push pull split.

Mondays- Chest and triceps
Tuesdays- Back and biceps
Wednesdays- Legs and shoulders
Thursday- Chest and triceps
Friday- Back and biceps
Saturday- Legs and shoulders
I lift for an hour and a half, followed by 30 minutes of cardio every day.

Current diet:
I make sure I stay under 1770 calories a day for now. I don’t track all of my macros I just try and hit around 130 grams of protein a day.

Thanks to anyone who takes the time to read.

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2

Congratulations on the birth of your son, and your stellar progress so far!

In for the follow…

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My schedule is off this week due to oversleeping Thursday, so my second leg day this week will be skipped. Which is almost fine with me as my legs are still a little iffy from my first leg day of the week, so I’ll squeeze in my second back and bicep day instead.

Time- 3:30 am
Preworkout- black coffee and self loathing

Bent over rows- 1×15 @ 95 Lbs, 1×15 @ 115 Lbs, 1×15 @ 135 Lbs, 1×15 @ 115 Lbs, 1×failure @ 95 Lbs.
I’ve only recently started doing these so im focusing more on rep quality over increasing weight.

Hammer strength pulldown- 3×15 @ 180 Lbs

I prefer these over a standard lat pulldown just to try and make sure one side isn’t doing more work than the other

Ez bar curls- 3×15 @ 50 Lbs

Dumbell rows- 3×15 @ 50 Lbs

Incline dumbbell curls- 3×15 @ 15 Lbs superset with Hammer curls 3×15 @ 10 Lbs

Cardio- 30 minutes on the assault rower
Distance- 6080 meters
Calories- 340

Breakfast- 1/2 cup of 4% Cottage Cheese
5g fat, 5 g carb, 12 g protein
110 calories

Lunch- Homemade salad
1 cup of baby spinach
2 cups garden salad mix
1 cup broccoli
2 tablespoons Bolthouse Farms fire chili ranch
2 cans chunk light tuna
9.4g carbs 5.8g fat 40g protein
249 calories

Dinner‐ we had dinner with my in-laws.
I try to order the most sensible things when we go places.

So i had some grilled shrimp dish with broccoli, mushrooms, and some rice.

Snack- Pure protein chewy chocolate chip bar
200 cals
18g carbs 5g fat 20g protein

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Current weight- 177.8
I weigh in at the same time once a week

Sunday is my rest day since it’s the day I’m most likely to be off of work every week, so I won’t be doing very much today.
Although I have been making a habit of doing at least 100 pushups everyday so I’ll still do that.

I also don’t tend to eat very much when I’m just sitting around the house.

Breakfast- 1/3rd cup protein granola 1/4th cup of ripple milk
43g carbs 13g fat 15g protein
345 calories
Lunch- 2 caramel rice cakes and 2 tbsp peanut butter
28g carbs 16g fat 9g protein
290 calories
Dinner- Subway no bready tuna bowl, pretty much just a salad with tuna. It’s around 800 calories

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Time - 3:30 a.m.
Preworkout - Black coffee, sugar free gum, and hardcore techno

Flat bench press 3×15 @ 135 Lbs 1×10@ 155 Lbs ( I don’t know why I decided to do this today 9/10 times I just dumbbell bench so it’s been a while)

Dips 4×10 @ Bodyweight

Dumbbell tricep extension 3×15 @ 60 Lbs

Flat dumbbell flys 3×15 @ 25 Lbs

Tricep pushdowns 3×15 @ 45 Lbs Superset with reverse grip 3×15 @ 35 Lbs

Supinated front raise 3×15 @ 15 Lbs

Cardio- 30 minutes on the elliptical
Distance- 2.3 miles Calories- 400

Pretty decent session this morning, clothes were all soaked with sweat after I was done (even my shoes had a decent sweat line on them).

Fasted through work today as my wife usually makes a lasagna on Mondays. If I eat my normal meals I have to limit myself to a portion smaller than my 4 year old.

Snack- 2 caramel rice cakes 200 calories
22g carbs 0g fat 2g protein

Dinner- Lasagna according to My Fitness Pal it’s about 950 calories

Snack before bed- 3 pure protein bars 600 calories
53g carbs 17g fat 60g protein

Daily caloric intake-1698/ 1770
Protein intake- 94g
Water intake- 161.8 oz

Not looking for any pity but I’ve been struggling lately with some body image issues. I’m the lightest I’ve been since middle school and people comment on how much weight I’ve lost at least a few times a week, but I feel like a fat piece of shit all the time.

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your feelings are a lie.

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I appreciate that man. I’m well aware that its irrational, but it’s a constant nagging in my mind.

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8

Congrats on your weight loss and the birth of your son. You seem to have had some good discipline with your training this time around and the results are clear.

Maybe it’s time to consider a different goal. It’s very hard to meet a specific body image goal and often even if we do get there we aren’t happy with the results. Maybe think more about a performance goal. What are you actually training for ??

9

Right now, the main goal is fat loss, I’ve been overweight most of my childhood and my whole adult life. I just want to get as lean as possible before trying to put on any quality mass.

I go on vacation in a couple months. I might continue to diet until then or until I hit my goal of 165 and then increase my calories up to maintenance for a few weeks and decide if I’m ready to increase it a little.

10

Time- 3:30 a.m.
Preworkout- Grape Popsicle C4

Bent over rows- 3×15 @ 115 Lbs

Assisted pullups 1×15 with 105 Lbs assistance, 1×15 with 90 Lbs of assistance, 2×10 with band

Preacher curls 3×15-20 @ 60 Lbs

Hammer strength pulldown 3×15 @ 90 Lbs

Db curls with fat grips 3×15 @ 20 Lbs
Superset with
Hammer curls 3×15 @ 15 Lbs

Lat pull through 3×15 @ 35 Lbs

Cardio- 30 minutes on the assault rower
Distance- 6077 meters
Calories- 340

9 a.m.
Breakfast- 1/2 cup of 4% Cottage Cheese
5g fat, 5 g carb, 12 g protein
110 calories

12 p.m.
Lunch- Homemade salad
1 cup of baby spinach
2 cups garden salad mix
1 cup broccoli
2 tablespoons Bolthouse Farms cilantro avocado dressing
2 cans chunk light tuna
8.4g carbs 5.8g fat 40g protein
239 calories

Dinner-
2 Gardein fish filet
30g carbs 12g fat 18g protein
2 hamburger buns
43g carbs 13.4g fat 8g protein
1 tbsp light mayo
1g carbs 3.5g fat 0g protein
mccains french fries 142g
45.1g carbs 13.4g fat 3.3g protein
2 tbsp heinz chipotle ketchup
20g carbs 0g fat 0g protein

972 cals

Protein shake-
Orgain protein powder
15g carbs 5g fat 21g protein
2 tbsp pb2 peanut butter
5g carbs 1.5g fat 6g protein

210 cals

Snack-
pure protein chocolate peanut butter bar
17g carbs 7g fat 20g protein

200 cals

Daily caloric intake - 1726/1770
Protein intake - 132g
Water - 192 oz

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11

Thats great, you have a goal and that makes training and diet easier to work out. It just takes discipline which you have shown you have.

It may be a good time to think more long term in term of goals. You mention wanting to add quality mass but to what aim ? Just to be bigger than you are ? What will you do when you add that mass ?

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I don’t really have a goal for that. I just enjoy feeling somewhat stronger, right now I feel weaker than ever :sweat_smile:.

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Time - 3:30 a.m.
Preworkout - Hawaiian pineapple C4

Prone leg curls - 3×15 @ 90 Lbs

Low bar Squats -
1×10 @ 155 Lbs
1×10 @ 175 Lbs
1×10 @ 185 Lbs ( had to stop to catch my breath at rep 6)
1×1 @ 205 Lbs
1×10 @ 135 Lbs

Ohp

1×10 @ 45 Lbs (bar)
1×10 @ 65 Lbs
1×10 @ 85 Lbs
1×10 @ 65 Lbs

Hack Squats

3×15 @ 135 Lbs
( My legs were absolutely cooked after these. I don’t know how you guys feel about Mike Israetel on YouTube, but I’ve started worrying more about controlling the negatives and pausing with a deep stretch in the bottom of the movement.)

Cardio

25 minutes on the elliptical

Distance - 1.8 miles
Calories - 325

9 a.m.
Breakfast- 1/2 cup of 4% Cottage Cheese
5g fat, 5 g carb, 12 g protein
110 calories

11 a.m.
Lunch- Homemade salad
1 cup of baby spinach
2 cups garden salad mix
1 cup broccoli
2 tablespoons Bolthouse Farms cilantro avocado dressing
2 cans chunk light tuna
8.4g carbs 5.8g fat 40g protein
239 calories

2 p.m.
2 caramel rice cakes
100 calories
22g carbs 0g fat 2g protein

6 p.m.
Dinner- 3 whole wheat tortillas
54g carbs 3g fat 6g protein
Gardein ultimate chickn tenders
47.5g carbs 25g fat 37.5g protein
250g red potatoes
44.3g carb 0.6g fat 4.4g protein
983 calories

Protein shake-
Orgain protein powder
15g carbs 5g fat 21g protein
4 tbsp pb2 peanut butter
10g carbs 3g fat 12g protein

270 cals

Daily caloric intake - 1702/1770
Water intake - 144.9 oz
Protein- 135 g

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Time - 3:30 a.m.
Preworkout - Black coffee

Incline dumbbell bench
3 × 15 @ 60 Lbs
1 × 5 @ 75 Lbs

Dips
4 × 10 @ BW
Deficit pushups in between sets

Dumbbell tricep extensions
3 × 15 @ 65 Lbs
Superset with barbell extension
3 × 15-20 @ 30 Lbs

Incline flys
3 × 15 @ 20 Lb
Superset with dumbbell pullovers
3 ×15 @ 40 Lbs

Cable tricep pushdowns
3 × 15 @ 50 Lbs
Superset with reverse grip
3 × 15 @ 40 Lbs

Cardio

25 minutes on the elliptical
( I try and aim for 30 minutes but I keep running behind, and I have to leave enough time to get to work)

Distance - 1.9 miles
Calories - 330 calories

9 a.m.
Breakfast- 1/2 cup of 4% Cottage Cheese
5g fat, 5 g carb, 12 g protein
110 calories

11 a.m.
Lunch- Homemade salad
1 cup of baby spinach
2 cups garden salad mix
1 cup broccoli
2 tablespoons Bolthouse Farms fire chili ranch dressing
2 cans chunk light tuna
8.4g carbs 5.8g fat 40g protein
249 calories

6 p.m.
Dinner- Homemade pizza
3/4 Kroger deli pizza dough
Pizza sauce
Velveeta mozzarella shreds
Mushrooms
Field roast plant based pepperoni
Nutritional yeast
170g carbs 16.7g fat 43.3g protein

Protein shake-
Orgain protein powder
15g carbs 5g fat 21g protein
6 tbsp pb2 peanut butter
15g carbs 4.5g fat 18g protein

330 cals

Steps- 18,567
Daily caloric intake - 1640/1770
Water intake - 144.9 oz
Protein- 134 g

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Time - 3:30 a.m.
Preworkout - Ghost energy drink

Band Assisted Pull ups
2×15 with 40 Lb Band
1×15 with 30 Lb Band

Smith machine bent rows
(Not sure of the starting weight of this flex fitness smith machine so I’ll just go by the weight loaded)

2 × 15 @ 50 Lbs

2 × 15 @ 70 Lbs

2 × 15 @ 90 Lbs

Hammer strength lat pulldown

4 × 10-15 @ 180 Lbs
Preacher curls

3 × 15-20 @ 60 Lbs

Alternating dumbbell curls

3 × 15 @ 20 Lbs

Super set with hammer curls

3 × 15 @ 15 Lbs

Lat pullover

3 × 15 @ 40 Lbs

Cardio

30 minutes on the elliptical

Distance - 2.5 miles
Calories - 440 calories

9 a.m. - Breakfast
2 caramel rice cakes
1 tbsp peanut butter
26g carbs 8g fat 6g protein
190 calories

11 a.m. - Lunch
4oz steamed salmon filet
1 cup white rice
1 cup steamed broccoli
39g carbs 4g fat 29g protein
302 calories

6:45 p.m. Dinner
3 whole wheat tortillas
150g roasted red skin potatoes
150g rosarita refried beans
130g kroger refried beans
Simple truth mashed avocado
128.4g carbs 19.2g fat 23.4g protein

731 calories

Protein shake-
1 scoop vega chocolate peanut butter blast
9g carbs 5g fat 20g protein
6 tbsp pb2 peanut butter
15g carbs 4.5g fat 18g protein

350 cals

Steps- 18,358
Daily caloric intake - 1573/1770
Water intake - 192 oz
Protein- 96 g

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16

Overslept today so I’ll use today as my rest day.

Breakfast

92g egg whites
1/4 cup sliced mushroom
1g carbs 0g fat 11g protein

Lunch- Homemade salad
1 cup of baby spinach
2 cups garden salad mix
1 cup broccoli
2 tablespoons Bolthouse Farms fire chili ranch dressing
2 cans chunk light tuna
8.4g carbs 5.8g fat 40g protein
249 calories

Dinner
Out and about today after work, won’t be home until right before bed. So just gonna run through Subway for another no bready bowl.

Spinach
Shredded lettuce
Tomatoes
Cucumber
Pickles
Olives
Jalapeños
Banana peppers
1 and a half servings of subway tuna

Protein shake
1 scoop vega chocolate peanut butter blast
6 tbsp pb2 fit peanut butter
1 pure protein bar

Steps- 15,543
Caloric intake- 1702/1770
Water- 144.9 oz
Protein- 154g
Carbs- 60g
Fats- 95g

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Weighed in at 178.2 this week but im not too worried about it since im down another size in pants.

I guess all the overtime I did this week is getting to me, I slept through my 230 a.m. alarm this morning. I had one day off last week, my next guaranteed day off is next Sunday.

Just gonna do some body weight exercises in my free time at work today.

Standard pushups- 4 × 25
Split Squats- 5 × 10
Bulgarian split squats- 5 × 10
Incline pushups- 4 × 10
Romanian deadlifts 5 × 10 @ around 100 Lbs ( made a makeshift barbell at work :rofl:)

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Breakfast
200g egg whites
1/4 cup white mushrooms
1 cup baby spinach
Tapatio hot sauce
1g carbs 0g fat 24g protein

Lunch
2 cans chunk light tuna
1 cup white rice
1 cup steamed broccoli
39g carbs 2g fat 40g protein

Snack
1 cup Elevation nacho cheese protein puffs
2g carbs 4g fat 21g protein

Dinner
Gardein ultimate plant based fish
145g mccain french fries
1 hamburger buns
1/4 cup greek yogurt tartar sauce

Protein shake
1 scoop vega chocolate peanut butter blast

1 pure protein bar

Steps- 15,909
Caloric intake- 1706/1770
Water- 161.8 oz
Protein- 159g
Carbs- 168g
Fats- 45g

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Time- 3:30 a.m.
Preworkout- black coffee

Flat dumbbell bench

4 × 10-12 @ 70 Lbs
1 × 5 @ 85 Lbs

Dips

3 × 10-12 @ bodyweight
1 × 10-12 @ 10 Lbs

Dumbbell tricep extension

4 × 10-12 @ 65 Lbs

Pec deck
( I hate this damn thing but all the adjustable benches were taken)
4 × 10-12 @ 100 Lbs

Tricep pushdowns

4 × 10-12 @ 55 Lbs

Cardio
30 minutes on the elliptical
Distance- 2.34 miles
Calories- 405 calories

Everything felt pretty good today, I’m working on tweaking my rep scheme a little bit.

Standard pushups

200 ( I set a timer on my phone and do 25 every hour during my regular shift at work)

9 a.m. Breakfast
200g egg whites
1/4 cup white mushrooms
1 cup baby spinach
Tapatio hot sauce
1g carbs 0g fat 24g protein

12 p.m. Lunch
2 cans chunk light tuna
1 cup white rice
1 cup steamed broccoli
39g carbs 2g fat 40g protein

Dinner
Wife made a lasagna. I had a side salad to keep myself from eating too much of it.
My portion equals out to
2.5 noodles
1/2 cup gardein plant based ground
1/4 cup simple truth feta crumbles
1/4 cup daiya mozzarella shreds
1/2 cup ragu

Protein shake
1 scoop vega chocolate peanut butter blast
6 tbsp pb2 peanut butter
1 pure protein chewy chocolate chip

Steps- 21,759 ( I work in a factory. Some days I walk more than others.)
Caloric intake- 1711/1770
Water- 208.9 oz
Protein- 148 g
Carbs- 178g
Fats- 41g

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19

Time- 3:30 a.m.
Preworkout- black coffee

Band pull ups

3 × 10-12 30 Lb Band

Bent rows

2 × 10-12 @ 95 Lbs
2 × 10-12 @ 105 Lbs
2 × 10-12 @ 135 Lbs
1 × 5 @ 155 Lbs

Ez bar preacher curls

4 × 10-12 @ 60 Lbs

Lat pulldown

4 × 10-12 @ 80 Lbs
Db curls

4 × 10-12 @ 25 Lbs
Superset with Hammer curls

4 × 10-12 @ 20 Lbs

Cardio
30 minutes on the elliptical
Distance- 2.2 miles
Calories- 380 calories

Standard pushups

200

9 a.m. Breakfast
150g egg whites
1 whole fresh egg
1/4 cup white mushrooms
1 cup baby spinach
Tapatio hot sauce
1g carbs 5g fat 24g protein

12 p.m. Lunch
4 oz salmon filet steamed
1 cup white rice
1 cup steamed broccoli
39g carbs 4g fat 29g protein

Dinner
Power went out at about 2 p.m. due to thunderstorms so we aren’t able to cook dinner at home tonight. So another subway bowl it is :rofl:

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(There’s a bunch of spinach, cucumbers and tomatoes underneath)

Snack
2 caramel rice cakes

Protein shake
2 pure protein chewy chocolate chip

Steps- 19,802
Caloric intake- 1726/1770
Water- 225.8 oz
Protein- 131g
Carbs- 108g
Fats- 88g

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20

Time- 3:30 a.m.
Preworkout- black coffee

Lying leg curls

4 × 10-12 @ 90 Lbs

Ssb
(This is the first time I’ve ever used the safety bar, I liked it though feels alot different than low bar back squats.)

1 × 10-12 @ 115 Lbs
1 × 10-12 @ 135 Lbs
2 × 10-12 @ 155 Lbs

Ohp

1 × 10-12 @ 65 Lbs
1 × 10- 12 @ 85 Lbs
2 × 10-12 @ 95 Lbs
1 × 5 @ 115 Lbs

Hack Squats

4 × 10-12 @ 135 Lbs

Superset with hip thrust

2 × 10-12 @ 135 Lbs
2 × 10-12 @ 225

Db Shoulder press

2 × 10-12 @ 30 Lbs
1 × 10-12 @ 35 Lbs
1 × 10 @ 40 Lbs

Superset with lateral raises

4 × 10-12 @ 15 Lbs

Cardio
20 minutes on the elliptical ( I always seem to run short on time on leg days)
Distance- 1.5 miles
Calories- 262 calories

Standard pushups

200

9 a.m. Breakfast
150g egg whites
1 whole fresh egg
1/4 cup white mushrooms
1 cup baby spinach
Tapatio hot sauce
1g carbs 5g fat 24g protein

11 a.m. Lunch
2 cans of chunk light tuna
1.5 tbsp nonfat greek yogurt
1 tbsp dill relish
2 whole wheat tortillas

Dinner
4 gardein ultimate chicken tenders
Shredded lettuce
150g mccain quick cook fries
2 whole wheat tortilla

Protein shake
1 scoop vega chocolate peanut butter blast
6 tbsp pb2

Steps- 17,155
Caloric intake- 1746/1770
Water- 225.8 oz
Protein- 142g
Carbs- 186g
Fats- 55g

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