Back With A Vengeance 2024

Training Logs
245

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 @ 120 Lbs

Alternating db curls

4 × 10-12 @ 25 Lbs

Lat pullthroughs

4 × 10-12 @ 55 Lbs

Hammer curls

4 × 10- 12 @ 20 Lbs

Meal 1
2 eggs
250g liquid egg whites

Meal 2
8 small corn tortillas
3/4ths cup black beans
4 tbsp sour cream

Meal 3
2 cans chunk light tuna
1 cup rice

Snacks
170g nonfat greek yogurt
65g oats & dark chocolate protein granola
21g honey

Water intake- 184oz
Caloric intake- 1631/1740
Protein- 129g
Carbs- 201g
Fat- 35g

4 Likes
246

Thursday
Time- 6:15 a.m.

Seated leg curls

4 × 10-12 @ 100 Lbs

Low bar squats

2 × 10 @ 205 Lbs
1 × 8 @ 215 Lbs
1 × 8 @ 225 Lbs
1 × 6 @ 235 Lbs

Flex fitness shoulder press

4 × 10-12 @ 150 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
8oz salmon
1 cup brown rice
1 cup steamed carrots
1 cup steamed broccoli

Meal 3
2 cans chunk light tuna
1 cup brown rice
1/4 cup jalapeno slices
1 wholly guacamole cup

Snack
170g nonfat greek yogurt
65g protein granola
21g honey
1 scoop Dymatize fruity pebbles protein powder

Water intake- 184oz
Caloric intake- 1546/1740
Protein- 181g
Carbs- 116g
Fat- 38g

4 Likes
247

Friday
Time- 6:15 a.m.

Incline db bench

4 × 10-12 @ 70 Lbs

Weighted Dips

1 × 6 @ 45 Lbs
1 × 8 @ 35 Lbs
1 × 8 @ 25 Lbs
1 × 10 @ 10 Lbs
1 × 12 @ bodyweight

Incline skullcrushers

4 × 10-12 @ 60 Lbs

Incline db flys

4 × 10-12 @ 30 Lbs

Tricep pushdowns

4 × 10-12 @ 52.5 Lbs

Supinated front raises

4 × 10-12 @ 20 Lbs

Meal 1
2 eggs
250g liquid egg whites

Meal 2
Homemade pizza
3/4ths kroger pizza dough
1/2 cup shredded mozzarella
1/4 cup pizza sauce
Jalapenos
Mushrooms
Banana peppers
6 field roast plant based pepperoni slices

Meal 3
2 cans chunk light tuna
1 cup brown rice
1/4 cup jalapenos
1 wholly guacamole cup

Water intake- 184 oz
Caloric intake- 1676/1740
Protein- 128g
Carbs- 189g
Fat- 48g

4 Likes
248

Saturday
Time- 6:15 a.m

Lat pulldowns

4 × 10-12 @ 102.5 Lbs

Standing barbell curls

4 × 12-15 @ 45 Lbs

Cable rows

4 × 10-12 @ 100 Lbs

Alternating curls

4 × 10-12 @ 25 Lbs

Lat pullthroughs

4 × 10-12 @ 50 Lbs

Cincentration curls

4 × 10-12 @ 15 Lbs

Meal 1
2 eggs
250g liquid egg whites

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

Meal 3
2 cans chunk light tuna
1 cup brown rice
1/4 cup jalapenos
1 wholly guacamole cup
Snack
170g nonfat greek yogurt
65g oats & honey protein granola
21g honey
1 scoop dymatize protein powder

Water intake- 148 oz
Caloric intake- 1547/1740
Protein- 181g
Carbs- 116g
Fat- 38g

5 Likes
249

Monday
Time- 6:15 a.m.

Weight- 171.6

Db bench

4 × 10-12 @ 75 Lbs

Tricep extension

4 × 10-12 @ 70 Lbs

Db flys

4 × 10-12 @ 30 Lbs

Skullcrushers

4 × 10-12 @ 70 Lbs

Supinated front raises

4 × 10-12 @ 15 Lbs

Tricep pushdowns

4 × 10-12 @ 55 Lbs

Meal 1
2 eggs
250g liquid egg whites

Meal 2
150g red potatoes
100g refried black beans
100g spanish rice
2 whole wheat tortillas

Meal 3
2 cans chunk light tuna
1 cup rice
1 wholly guacamole cup
1/4 cup jalapeno slices

Snack
42g dymatize protein powder
240ml simple truth soymilk

Water intake- 184 oz
Caloric intake- 1720/1740
Protein- 142g
Carbs- 195g
Fats- 41g

4 Likes
250

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 @ 120 Lbs

Alternating db curls

4 × 10-12 @ 25 Lbs

Lat pullthroughs

4 × 10-12 @ 55 Lbs

Hammer curls

4 × 10- 12 @ 20 Lbs

Meal 1
2 eggs
250g liquid egg whites

Meal 2

Meal 3
2 cans chunk light tuna
1 cup rice

Snacks
170g nonfat greek yogurt
65g oats & dark chocolate protein granola
21g honey
1 pack peanut butter crackers

Water intake- 184oz
Caloric intake- 1612/1740
Protein- 157g
Carbs- 146g
Fat- 46g

4 Likes
251

Wednesday
Time- 6:15 a.m.

Stiff leg deadlift

4 × 10-12 @ 135 Lbs

Low bar squats

4 × 10-12 @ 205 Lbs
1 × 8 @ 225 Lbs

Flex fitness shoulder press

4 × 10-12 @ 150 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
150g liquid egg whites

Meal 2
2.5 Gardein ultimate f’sh filet
114g crinkle cut fries

Meal 3
2 cans chunk light tuna
1 cup brown rice
1/4 cup jalapeno slices
1 wholly guacamole cup

Snack
170g nonfat greek yogurt
65g protein granola
21g honey
1oz clover valley peanuts
1oz cashews

Water intake- 184oz
Caloric intake- 1719/1740
Protein- 122g
Carbs- 135g
Fat- 80g

2 Likes