Back With A Vengeance 2024

Training Logs
205

Friday
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 @ 100 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
Subway tuna bowl
Tuna
Spinach lettuce
Banana peppers
Jalapenos
Tomatoes
Cucumbers
Pickles
Black olives

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

Snack
1 scoop dymatize fruity pebbles protein powder

Water intake- 148 oz
Caloric intake- 1665/1740
Protein- 151g
Carbs- 69g
Fat- 86g

4 Likes
206

I’ll be away on vacation all next week, I’ll be back to updating as soon as I get back.

4 Likes
207

Enjoy!! Going anywhere good??

208

We went to Orlando, spent 4 days at Universal acting like a kid lol just got home last night

3 Likes
209

Nice!! I’ve got family down there in Clermont.

210

Tuesday
Time- 6:15 a.m.

Weight- 176.4 (gotta love the vacation aftermath)

Db bench

4 × 10-12 @ 75 Lbs

Tricep extension

4 × 10-12 @ 65 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
4 whole eggs
2 slices white toast

Meal 2
2 cans chunk light tuna
Sriracha
2 teaspoons hellman plant based mayo
4 whole wheat tortillas

Meal 3
2 gardein turk’y cutlets
1/2 can french style green beans
1/2 cup corn

Meal 4
2 cans chunk light tuna
1 cup rice
10 steamed carrot sticks
1 cup steamed broccoli

Caloric intake- 1667/1740
Water intake- 184oz
Protein- 140g
Carbs- 198g
Fat- 44g

4 Likes
211

Wednesday
Time- 6:15 a.m.

Hammer strength pulldown

4 × 10-12 @ 190 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
8 oz salmon filet
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

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

Water intake- 222oz
Caloric intake- 1566/1740
Protein- 166g
Carbs- 167g
Fat- 23g

4 Likes
212

Thursday
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

Hack squats

4 × 10-12 @ 225 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
8 oz salmon
1 cup rice
10 steamed carrot stick
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
21g honey

Water intake- 148oz
Caloric intake- 1694/1740
Protein- 168g
Carbs- 179g
Fat- 31g

4 Likes
213

Friday
Time- 6:15 a.m.

Incline db bench

4 × 10-12 @ 70 Lbs

Dips

4 × 10-12 @ bodyweight

Incline skullcrushers

4 × 10-12 @ 70 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
200g 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

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

Water intake- 220 oz
Caloric intake- 1667/1740
Protein- 164g
Carbs- 185g
Fat- 29g

4 Likes
214

Monday
Time- 6:15 a.m.

Weight- 173.4

Db bench

4 × 10-12 @ 75 Lbs

Tricep extension

4 × 10-12 @ 65 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
4 eggs whites only

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

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

Snacks
1 yasso greek yogurt ice cream bar
170g nonfat greek yogurt
65g oats & dark chocolate protein granola
21g clover honey

Caloric intake- 1547/1740
Water intake- 184oz
Protein- 157g
Carbs- 172g
Fat- 26g

3 Likes
215

Love these!! Best 100cals you can eat!

216

It was ok, I prefer halo top if i have ice cream but my inlaws were having a birthday thing.

1 Like
217

Tuesday
Time- 6:15 a.m.

Hammer strength pulldown

4 × 10-12 @ 190 Lbs

Preacher curls

4 × 10-12 @ 60 Lbs

Cable rows

4 × 10-12 @ 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
2 gardein f’sh filets
2 whole wheat hamburger buns
100g crinkle cut fries

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

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

Water intake- 184oz
Caloric intake- 1697/1740
Protein- 138g
Carbs- 198g
Fat- 41g

4 Likes
218

Wednesday
Could barely keep my eyes open the last few hours at work, decided to go straight home after work and get some sleep.

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 wholly guacamole cup

Snack
170g nonfat greek yogurt
65g protein granola
21g honey

Water intake- 148oz
Caloric intake- 1577/1740
Protein- 161g
Carbs- 171g
Fat- 25g

3 Likes
219

Thursday
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

Hack squats

4 × 10-12 @ 225 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
100g beyond steak
150g mashed potatoes
100g frozen corn
1/2 can green beans

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

Snack
170g nonfat greek yogurt
65g protein granola
21g honey

Water intake- 148oz
Caloric intake- 1527/1740
Protein- 141g
Carbs- 166g
Fat- 34g

4 Likes
220

Monday
Time- 6:15 a.m.

Weight- 177 ( over indulged quite a bit this weekend, my birthday was a few days ago and my wife made me a cake I couldn’t leave alone)

Db bench

4 × 10-12 @ 75 Lbs

Tricep extension

4 × 10-12 @ 65 Lbs

Db flys

4 × 10-12 @ 25 Lbs

Skullcrushers

4 × 10-12 @ 70 Lbs

Supinated front raises

4 × 10-12 @ 15 Lbs

Tricep pushdowns

4 × 10-12 @ 50 Lbs

Didn’t track my food today, with my work schedule I’m a day ahead (Sunday is Monday for me) so with the calories from Easter dinner I have no idea what I’m sitting at for the day.

3 Likes
221

Tuesday
Time- 6:15 a.m.

Hammer strength pulldown

4 × 10-12 @ 190 Lbs

Preacher curls

4 × 10-12 @ 60 Lbs

Barbell rows

4 × 10-12 @ 135 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
8 oz salmon
1 cup rice
1 cup steamed broccoli
10 steamed carrot sticks

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

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

Water intake- 184oz
Caloric intake- 1709/1740
Protein- 178g
Carbs- 168g
Fat- 33g

3 Likes
222

Wednesday
Time- 6:15 a.m.

Seated leg curls

4 × 10-12 @ 100 Lbs

Low bar squats

4 × 10-12 @ 195 Lbs

Flex fitness shoulder press

4 × 10-12 @ 135 Lbs

Hack squats

4 × 10-12 @ 225 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 filets
1 healthy life whole wheat hamburger bun
100g crinkle cut fries

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

Snack
170g nonfat greek yogurt
65g protein granola
21g honey

Water intake- 148oz
Caloric intake- 1646/1740
Protein- 138g
Carbs- 168g
Fat- 47g

3 Likes
223

Thursday

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
1/2 cup black beans

Snack
170g nonfat greek yogurt
65g

Water intake- 174 oz
Caloric intake- 1607/1740
Protein- 168g
Carbs- 170g
Fat- 24g

2 Likes
224

Friday
Time- 6:15 a.m.

Incline db bench

4 × 10-12 @ 70 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
Big ass bowl of leftover potato salad :rofl:

Meal 3
6 beyond meatballs
1/2 cup ragi pasta sauce
1 kroger hoagie bun
100g crinkle cut fries

Water intake- 220 oz
Caloric intake- 1589/1740
Protein- 80g (too low but I’ll be damned if I let my wife throw all that potato salad away)
Carbs- 166g
Fat- 68g

3 Likes