Back With A Vengeance 2024

Training Logs
184

Thursday
Time- 6:15 a.m.

Incline db bench

4 × 10-12 @ 65 Lbs

Dips

4 × 10-12 @ bodyweight

Incline skullcrushers

4 × 10-12 @ 50 Lbs

Incline db flys

4 × 10-12 @ 25 Lbs

Tricep pushdowns

4 × 10-12 @ 50 Lbs

Supinated front raises

4 × 10-12 @ 15 Lbs

Meal 1
2 eggs
3 eggs whites only
1/2 cup mushrooms
1 cup spinach

Meal 2
8oz cod
1 cup rice
10 steamed carrot sticks
1 cup steamed broccoli

Meal 3
2 cans chunk light tuna
1 cup rice
1/2 cup black beans
1 simple truth mashed avocado cup

Snack
170g nonfat greek yogurt
65g protein granola
1 tbsp honey
1 scoop dymatize fruity pebbles protein powder

Water intake- 220 oz
Caloric intake- 1733/1740
Protein- 171g
Carbs- 185g
Fat- 31g

4 Likes
185

Friday
Late overtime today.

Meal 1
2 whole eggs
1/2 cup 4% cottage cheese

Meal 2
250g impossible beef
150g crinkle cut fries

Meal 3
2 cans chunk light tuna
1 cup rice
1/2 cup black beans

Snack
1 cup 4% cottage chees
1 scoop dymatize fruity pebbles protein powder

Water intake- 174 oz
Caloric intake- 1659/1740
Protein- 169g
Carbs- 137g
Fat- 48g

4 Likes
187

Saturday
Time- 6:15 a.m

Lat pulldowns

4 × 10-12 @ 120 Lbs

Preacher curls

4 × 10-12 @ 60 Lbs

Cable rows

4 × 10-12 @ Lbs

Alternating curls

4 × 10-12 @ 25 Lbs

Lat pullthroughs

4 × 10-12 @ 37.5 Lbs

Hammer curls

4 × 10-12 @ 20 Lbs

Meal 1
1 cup 4% cottage cheese

Meal 2
150g roasted redskin potatoes
1/2 cup refried beans
1/2 cup spanish rice
1 simple truth mashed avocado cup
2 whole wheat tortillad

Meal 3
2 cans chunk light tuna
1 cup rice

Water intake- 148 oz
Caloric intake- 1664/1740
Protein- 114g
Carbs- 216g
Fat- 42g

5 Likes
188

Monday
Time- 6:15 a.m.

Starting weight- 171.3 Lbs

Db bench

4 × 10-12 @ 70 Lbs

Tricep extension

4 × 10-12 @ 60 Lbs

Db flys

4 × 10-12 @ 25 Lbs

Skullcrushers

4 × 10-12 @ 60 Lbs

Supinated front raises

4 × 10-12 @ 15 Lbs

Tricep pushdowns

4 × 10-12 @ 47.5 Lbs

Meal 1
2 whole eggs
250g liquid egg whites

Meal 2
8oz salmon
1 cup rice
10 steamed carrot sticks
1 cup steamed broccoli

Meal 3
2 cans chunk light tuna
1 cup rice
1 simple truth mashed avocado cup

Snacks
170g nonfat greek yogurt
65g peanut butter protein granola
1 tbsp clover honey

Caloric intake- 1571/1740
Water intake- 202oz
Protein- 150g
Carbs- 163g
Fat- 32g

4 Likes
189

Tuesday
Time- 6:15 a.m.

Hammer strength pulldown

4 × 10-12 @ 180 Lbs

Preacher curls

4 × 10-12 @ 50 Lbs

Barbell rows

2 × 10-12 @ 95 Lbs
1 × 10 @ 115 Lbs
1 × 10 @ 135 Lbs

Alternating db curls

4 × 10-12 @ 25 Lbs

Lat pullthroughs

4 × 10-12 @ 50 Lbs

Hammer curls

4 × 10- 12 @ 20 Lbs

Meal 1
2 eggs
250g liquid egg whites

Meal 2
4oz barilla whole grain spaghetti
1/2 cup ragu spahetti sauce
7 impossible plant based meat balls

Meal 3
2 cans chunk light tuna
1 cup rice
10 steamed carrot sticks
1 cup steamed broccoli

Snack
1 scoop dymatize fruity pebbles protein powder

Water intake- 222oz
Caloric intake- 1719/1740
Protein- 154g
Carbs- 174g
Fat- 46g

4 Likes
190

Great consistency in here—keep it up!

191

Thursday
Time- 6:15 a.m.

Lying leg curls

4 × 10-12 @ 90 Lbs

Low bar squats

1 × 12 @ 135 Lbs
2 × 10 @ 185 Lbs
1 × 10 @ 215 Lbs

Flex fitness shoulder press

4 × 10-12 @ 135 Lbs

Pendulum squats

4 × 10-12 @ 50 Lbs

Hack squats

4 × 10-12 @ 185 Lbs

Lateral raises

3 × 10-12 @ 15 Lbs

Rear delt flys

3 × 10-12 @ 15 Lbs

Meal 1
2 eggs
250g liquid egg whites

Meal 2
2 gardein f’sh filet
200g crinkle cut fries

Meal 3
2 cans chunk light tuna
1 cup rice
1 cup fresh broccoli
10 carrot sticks
2 tbsp hidden valley plant based ranch

Snack
170g nonfat greek yogurt
1 scoop dymatize fruity pebbles protein powder

Water intake- 148oz
Caloric intake- 1635/1740
Protein- 138g
Carbs- 130g
Fat- 47g

3 Likes
192

Thanks man

1 Like
193

Friday
Time- 6:15 a.m.

Incline db bench

4 × 10-12 @ 65 Lbs

Dips

4 × 10-12 @ bodyweight

Incline skullcrushers

4 × 10-12 @ 50 Lbs

Incline db flys

4 × 10-12 @ 25 Lbs

Tricep pushdowns

4 × 10-12 @ 50 Lbs

Supinated front raises

4 × 10-12 @ 15 Lbs

Meal 1
2 eggs
250g liquid egg whites

Meal 2
8oz salmon
1 cup rice
10 steamed carrot sticks
1 cup steamed broccoli

Meal 3
2 cans chunk light tuna
1 cup rice
1 simple truth mashed avocado cup

Snack
170g nonfat greek yogurt
65g protein granola
1 tbsp honey
1 scoop dymatize fruity pebbles protein powder

Water intake- 220 oz
Caloric intake- 1686/1740
Protein- 178g
Carbs- 160g
Fat- 32g

4 Likes
194

Saturday
Time- 6:15 a.m

Lat pulldowns

4 × 10-12 @ 120 Lbs
1 × 12 @ 100 Lbs
1 × 13 @ 85 Lbs
1 × 15 @ 70 Lbs

Preacher curls

4 × 10-12 @ 60 Lbs

Superset with db preacher curls

4 × 10-12 @ 15 Lbs

Cable rows

4 × 10-12 @ Lbs

Alternating curls

4 × 10-12 @ 25 Lbs

Lat pullthroughs

4 × 10-12 @ 37.5 Lbs

Meal 1
2 eggs
250g liquid egg whites

Meal 2
160g impossible plant based ground
150g crinkle cut fries
1 whole wheat hamburger bun

Meal 3
2 cans chunk light tuna
1 cup rice
1 mashed avocado cup

Snack
170g nonfat greek yogurt
65g protein granola
1 tbsp honey

Water intake- 148 oz
Caloric intake- 1724/1740
Protein- 147g
Carbs- 179g
Fat- 43g

5 Likes
195

Monday
Time- 6:15 a.m.

Starting weight- 173.3 Lbs

Db bench

4 × 10-12 @ 70 Lbs

Tricep extension

4 × 10-12 @ 60 Lbs

Db flys

4 × 10-12 @ 25 Lbs

Skullcrushers

4 × 10-12 @ 60 Lbs

Supinated front raises

4 × 10-12 @ 15 Lbs

Tricep pushdowns

4 × 10-12 @ 47.5 Lbs

Meal 1
2 whole eggs
250g liquid egg whites

Meal 2
8oz salmon
1 cup rice
1 cup steamed baby carrots
1 cup steamed broccoli

Meal 3
2 cans chunk light tuna
1 cup rice
1/3 cup black beans
1 simple truth mashed avocado cup

Snacks
170g nonfat greek yogurt
65g peanut butter protein granola
1 tbsp clover honey

Caloric intake- 1669/1740
Water intake- 202oz
Protein- 163g
Carbs- 172g
Fat- 33g

4 Likes
196

Tuesday
The wife convinced me to come home after work to try and catch up on sleep. I’ve only been getting 6 hours on a good day.

Meal 1
2 eggs
250g liquid egg whites

Meal 2
Subway bowl
Tuna
Pepperjack cheese
Spinach
Lettuce
Olives
Jalapenos
Tomatoes
Cucumbers

Meal 3
2 cans chunk light tuna
1 cup rice
1/3 cup black beans
1 simple truth mashed avocado cup

Snack
1/2 cup 4% cottage cheese

Caloric intake-1707/1740
Water intake- 128 oz
Protein- 135g
Carbs- 68g
Fat- 98g

4 Likes
197

Wednesday
Time- 6:15 a.m.

Hammer strength pulldown

4 × 10-12 @ 180 Lbs

Preacher curls

4 × 10-12 @ 60 Lbs

Barbell rows

4 × 10-12 @ 115 Lbs

Alternating db curls

4 × 10-12 @ 25 Lbs

Lat pullthroughs

4 × 10-12 @ 50 Lbs

Hammer curls

4 × 10- 12 @ 20 Lbs

Meal 1
2 eggs
250g liquid egg whites

Meal 2
8 oz salmon
1 cup rice
10 steamed carrot sticks
1 cup steamed broccoli

Meal 3
2 cans chunk light tuna
1 cup rice
1/2 cup black beans
1 simple truth mashed avocado cup
1/2 cup jalapeno slices

Snack
170g nonfat greek yogurt
65g peanut butter protein granola
1 tbsp honey

Water intake- 222oz
Caloric intake- 1638/1740
Protein- 155g
Carbs- 173g
Fat- 32g

4 Likes
198

Thursday
Time- 6:15 a.m.

Seated leg curls

4 × 10-12 @ 90 Lbs

Low bar squats

4 × 10-12 @ 185 Lbs

Flex fitness shoulder press

4 × 10-12 @ 135 Lbs

Pendulum squats

4 × 10-12 @ 45 Lbs

Leg press ( hack squat was occupied and I ain’t got time to waste waiting lol)

3 × 10-12 @ 180 Lbs

Lateral raises

3 × 10-12 @ 15 Lbs

Rear delt flys

3 × 10-12 @ 15 Lbs

Meal 1
2 eggs
250g liquid egg whites

Meal 2
2 gardein f’sh filet
150g crinkle cut fries

Meal 3
2 cans chunk light tuna
1 cup rice
1/2 cup black beans
1/4 cup jalapenos

Snack
170g nonfat greek yogurt
65g protein granola
1 tbsp honey

Water intake- 148oz
Caloric intake- 1582/1740
Protein- 127g
Carbs- 173g
Fat- 39g

4 Likes
199

Friday
Time- 6:15 a.m.

Incline db bench

4 × 10-12 @ 65 Lbs

Dips

4 × 10-12 @ bodyweight

Incline skullcrushers

4 × 10-12 @ 60 Lbs

Incline db flys

4 × 10-12 @ 25 Lbs

Tricep pushdowns

4 × 10-12 @ 50 Lbs

Supinated front raises

4 × 10-12 @ 15 Lbs

Meal 1
2 eggs
250g liquid egg whites

Meal 2
8oz salmon
1 cup rice
10 steamed carrot sticks
1 cup steamed broccoli

Meal 3
2 cans chunk light tuna
1 cup rice
1/2 cup black beans
1 simple truth mashed avocado cup

Snack
170g nonfat greek yogurt
65g protein granola

Water intake- 220 oz
Caloric intake- 1726/1740
Protein- 149g
Carbs- 205g
Fat- 33g

5 Likes
200

Saturday
Time- 6:15 a.m

Lat pulldowns

4 × 10-12 @ 120 Lbs

Preacher curls

4 × 10-12 @ 60 Lbs

Superset with db preacher curls

4 × 10-12 @ 15 Lbs

Cable rows

4 × 10-12 @ 120 Lbs

Alternating curls

4 × 10-12 @ 25 Lbs

Lat pullthroughs

4 × 10-12 @ 42.5 Lbs

Meal 1
2 eggs
250g liquid egg whites

Meal 2
150g roasted redskin potatoes
1/2 cup refried beans
1/2 cup black beans
1/2 cup spanish rice
2 whole wheat tortillas

Meal 3
2 cans chunk light tuna
1 cup rice
1 mashed avocado cup

Snack
170g nonfat greek yogurt

Water intake- 148 oz
Caloric intake- 1724/1740
Protein- 149g
Carbs- 205g
Fat- 33g

4 Likes
201

Monday
Time- 6:15 a.m.

Starting weight- 170.6 Lbs

Db bench

4 × 10-12 @ 70 Lbs
1 × 5 @ 85 Lbs

Tricep extension

4 × 10-12 @ 60 Lbs

Db flys

4 × 10-12 @ 25 Lbs

Skullcrushers

4 × 10-12 @ 60 Lbs

Supinated front raises

4 × 10-12 @ 15 Lbs

Tricep pushdowns

4 × 10-12 @ 50 Lbs

Meal 1
2 whole eggs
250g liquid egg whites

Meal 2
Took my son to Monster Jam today. Grabbed dinner on the way home, worst veggie fajitas I’ve ever had lol. Not sure of the calorie count but I only ate about half of it.

Meal 3
10 oz salmon
1 cup rice
10 steamed carrot sticks
1 cup steamed broccoli

Snacks
1 scoop dymatize fruity pebbles protein powder

Caloric intake- ?/1740
Water intake- 202oz
Protein- ? Minimum 118g
Carbs- ? Minimum 58g
Fat- ? Minimum 20g

4 Likes
202

Tuesday
Time- 6:15 a.m.

Hammer strength pulldown

4 × 10-12 @ 180 Lbs

Preacher curls

4 × 10-12 @ 60 Lbs

Barbell rows

4 × 10-12 @ 115 Lbs

Alternating db curls

4 × 10-12 @ 25 Lbs

Lat pullthroughs

4 × 10-12 @ 50 Lbs

Hammer curls

4 × 10- 12 @ 15 Lbs

Meal 1
2 eggs
250g liquid egg whites

Meal 2
3 gardein f’sh filets
100g crinkle cut fries

Meal 3
8 oz salmon
1 cup rice
10 steamed carrot sticks
1 cup steamed broccoli

Snack
170g nonfat greek yogurt
65g oats & dark chocolate protein granola
1 tbsp honey

Water intake- 222oz
Caloric intake- 1639/1740
Protein- 136g
Carbs- 153g
Fat- 50g

4 Likes
203

Wednesday
Time- 6:15 a.m.

Seated leg curls

4 × 10-12 @ 90 Lbs

Low bar squats

4 × 10-12 @ 185 Lbs

Db shoulder press

4 × 10-12 @ 45 Lbs

Pendulum squats

4 × 10-12 @ 45 Lbs

Lateral raises

3 × 10-12 @ 15 Lbs

Rear delt flys

3 × 10-12 @ 15 Lbs

Meal 1
2 eggs
250g liquid egg whites

Meal 2
12oz ahi tuna steaks
1 cup rice
10 steamed carrot stick
1 cup steamed broccoli

Meal 3
2 cans chunk light tuna
1 cup rice

Snack
170g nonfat greek yogurt
65g protein granola
1 tbsp honey

Water intake- 148oz
Caloric intake- 1644/1740
Protein- 202g
Carbs- 152g
Fat- 22g

4 Likes
204

Friday
Time- 6:15 a.m.

Incline db bench

4 × 10-12 @ 65 Lbs

Dips

4 × 10-12 @ bodyweight

Incline skullcrushers

4 × 10-12 @ 60 Lbs

Incline db flys

4 × 10-12 @ 25 Lbs

Tricep pushdowns

4 × 10-12 @ 50 Lbs

Supinated front raises

4 × 10-12 @ 15 Lbs

Meal 1
2 eggs
250g liquid egg whites

Meal 2
3 cans chunk light tuna
1 cup rice
1/2 cup black beans

Meal 3
2 cans chunk light tuna
1 cup rice
1/2 cup black beans
1 simple truth mashed avocado cup

Snack
170g nonfat greek yogurt
65g protein granola
1 tbsp honey

Water intake- 220 oz
Caloric intake- 1733/1740
Protein- 181g
Carbs- 177g
Fat- 30g

4 Likes