Back With A Vengeance 2024

Training Training Logs
265

Thursday
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

Db pullovers

4 × 10-12 @ 55 Lbs

Meal 1
2 eggs
250g liquid egg whites

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

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

Snacks
170g nonfat greek yogurt
55g oats & honey protein granola
21g honey
3 aldi caramel rice cakes

Water intake- 200 oz
Caloric intake- 1710/1740
Protein- 162g
Carbs- 183g
Fat- 36g

4 Likes
266

Just realized I never hit reply for Wednesdays post :rofl:

2 Likes
267

Friday
Time- 6:15 a.m

Close grip lat pulldowns

4 × 10-12 @ 120 Lbs

Preacher curls

4 × 12-15 @ 70 Lbs

Chest supported rows

4 × 10-12 @ 150 Lbs

Alternating curls

4 × 10-12 @ 25 Lbs

Lat pullthroughs

4 × 10-12 @ 52.5 Lbs

Incline curls

4 × 10-12 @ 20 Lbs

Meal 1
2 eggs
250g liquid egg whites

Meal 2
120g beyond steak
100g corn
1 large potato
1 can french style green beans
2 tbsp simple truth plant based sour cream
1 tbsp country crock plant butter

Meal 3
2 cans chunk light tuna
1 cup white rice

Snack
170g nonfat greek yogurt
27.5g oats & honey protein granola
1/2 of a banana
21g honey

Water intake- 220 oz
Caloric intake- 1717/1740
Protein- 145g
Carbs- 199g
Fat- 40g

4 Likes
268

Monday
Time- 6:15 a.m.

Weight- 171.8

Db bench

4 × 10-12 @ 75 Lbs
1 × 5 @ 80 Lbs
1 × 3 @ 85 Lbs

Db 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 @ 50 Lbs

Meal 1
2 eggs
250g liquid egg whites

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

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

Snack
170g nonfat greek yogurt
55g protein granola
21g honey
2 aldi rice cake
21g honey

Water intake- 238oz
Caloric intake- 1724/1740
Protein- 161g
Carbs- 189g
Fats- 36g

4 Likes
269

Tuesday
Time- 6:15 a.m.

Hammer strength pulldown

4 × 10-12 @ 190 Lbs

Preacher curls

4 × 10-12 @ 50 Lbs

Superset with db preacher curls

4 × 12-15 @ 15 Lbs

Smith machine rows

4 × 10-12 @ 105 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
2 gardein f’sh filets
120g crinkle cut friez

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

Snacks
170g nonfat greek yogurt
55g oats & dark chocolate protein granola
31.5g honey
2 aldi caramel rice cakes
1 tbsp jif peanut butter

Water intake- 184oz
Caloric intake- 1708/1740
Protein- 125g
Carbs- 173g
Fat- 57g

4 Likes
270

Wednesday
Time- 6:15 a.m.

Lying leg curls

4 × 10-12 @ 110 Lbs

Low bar squats

4 × 10-12 @ 225 Lbs
1 × 5 @ 245 Lbs

Flex fitness shoulder press

4 × 10-12 @ 150 Lbs

Hack squats

4 × 10-12 @ 225 Lbs

Lateral raises

3 × 10-12 @ 15 Lbs

Face pulls

3 × 10-12 @ 20 Lbs

Meal 1
2 eggs
250g liquid egg whites

Meal 2
8oz jumbo shrimp
2 whole wheat tortillas
1 cup frozen pepper & onion blend
1 cup frozen broccoli

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

Snack
170g nonfat greek yogurt
55g oats & dark chocolate protein granola
21g honey
1 Fairlife core power chocolate shake

Water intake- 184oz
Caloric intake- 1684/1740
Protein- 186g
Carbs- 155g
Fat- 40g

5 Likes
271

Monday
Time- 6:15 a.m.

Weight- 174.2

Db bench

4 × 10-12 @ 75 Lbs

Db extension

4 × 10-12 @ 60 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 @ 50 Lbs

Meal 1
2 eggs
250g liquid egg whites

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

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

Snack
170g nonfat greek yogurt
55g protein granola
21g honey
1 fairlife core power chocolate protein shake

Water intake- 240oz
Caloric intake- 1690/1740
Protein- 185g
Carbs- 162g
Fats- 34g

4 Likes
272

Tuesday
Had to go straight home today, my son had his half day kindergarten trial run thing.

Meal 1
2 eggs
250g liquid egg whites

Meal 2
120g shrimp
150g impossible plant based ground
2 whole wheat tortillas
2 tbsp simple truth plant based sour cream

Meal 3
2 cans chunk light tuna
1 cup white rice
1/4 cup jalapenos
1 kroger brand guacamole cup

Snack
170g nonfat greek yogurt
65g protein granola
21g honey
2 aldi caramel rice cakes

Water intake- 184oz
Caloric intake- 1670/1740
Protein- 164g
Carbs- 173g
Fat- 40g

4 Likes
273

Wednesday
Time- 6:15 a.m.

Hammer strength pulldown

4 × 10-12 @ 190 Lbs

Preacher curls

4 × 10-12 @ 50 Lbs

Superset with db preacher curls

4 × 12-15 @ 15 Lbs

Cable rows

4 × 10-12 @ 120 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
8oz salmon
1 cup rice
1 cup steamed carrots
1 cup steamed broccoli

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

Snacks
170g nonfat greek yogurt
55g oats & dark chocolate protein granola
21g honey
2 aldi caramel rice cakes
1 tbsp jif peanut butter

Water intake- 184oz
Caloric intake- 1725/1740
Protein- 164g
Carbs- 181g
Fat- 38g

4 Likes
274

Thursday
Time- 6:15 a.m.

Seated leg curls

4 × 10-12 @ 100 Lbs

Low bar squats

4 × 12 @ 135 Lbs

Flex fitness shoulder press

4 × 10-12 @ 150 Lbs

Hack squats

4 × 10-12 @ 225 Lbs

Lateral raises

3 × 10-12 @ 15 Lbs

Face pulls

3 × 10-12 @ 20 Lbs

Meal 1
2 eggs
250g liquid egg whites

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

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

Snack
170g nonfat greek yogurt
55g oats & dark chocolate protein granola
21g honey
2 aldi caramel rice cakes

Water intake- 184oz
Caloric intake- 1670/1740
Protein- 161g
Carbs- 173g
Fat- 36g

4 Likes
275

Monday
Time- 6:15 a.m.

Weight- 176.6

Took a vacation day friday to have a long weekend off with my son to make the most out his last weekend before he starts school. Did a bunch of shit 5 year olds like to do: cave tours, amusement parks, and a safari park.

Db bench

4 × 10-12 @ 80 Lbs

Db extension

4 × 10-12 @ 65 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 @ 50 Lbs

Meal 1
2 eggs
250g liquid egg whites

Meal 2
200g impossible plant based ground
2 whole wheat tortillas
1 tbsp simple truth plant based sour cream
Iceberg lettuce

Meal 3
2 cans chunk light tuna
1 cup rice
1 walmart brand guacamole cup

Snack
170g nonfat greek yogurt
55g protein granola
21g honey

Water intake- 220oz
Caloric intake- 1544/1740
Protein- 150g
Carbs- 154g
Fats- 42g

4 Likes
276

Tuesday
Time- 6:15 a.m.

Hammer strength pulldown

4 × 10-12 @ 190 Lbs

Preacher curls

4 × 10-12 @ 70 Lbs

Superset with db preacher curls

4 × 12-15 @ 15 Lbs

Cable rows

4 × 10-12 @ 120 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
8oz salmon
1 cup rice
1 cup steamed carrots
1 cup steamed broccoli

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

Snacks
2 aldi caramel rice cakes
2 tbsp Jif peanut butter
21g honey
1 Magic Spoon chocolate peanut butter protein treat

Water intake- 220oz
Caloric intake- 1650/1740
Protein- 153g
Carbs- 161g
Fat- 47g

4 Likes
277

Wednesday
Time- 6:15 a.m.

Romanian deadlifts

4 × 10-12 @ 135 Lbs

Low bar squats

4 × 12 @ 185 Lbs

Flex fitness shoulder press

4 × 10-12 @ 150 Lbs

Hack squats

4 × 10-12 @ 225 Lbs

Lateral raises

3 × 10-12 @ 15 Lbs

Face pulls

3 × 10-12 @ 25 Lbs

Meal 1
2 eggs
250g liquid egg whites

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

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

Snack
170g nonfat greek yogurt
55g peanut butter protein granola
21g honey

Water intake- 220oz
Caloric intake- 1717/1740
Protein- 162g
Carbs- 158g
Fat- 49g

4 Likes
278

Thursday
Sons first day of school, no gym today.

Meal 1
2 eggs
250g liquid egg whites

Meal 2
3 gardein f’sh fillets
2 whole wheat hamburger buns
150g crinkle cut fries

Meal 3
2 cans chunk light tuna
1 cup white rice
1/4 cup jalapenos
1 kroger brand guacamole cup

Snack
2 aldi caramel rice cakes
2 tbsp Jif peanut butter
21g honey

Water intake- 184oz
Caloric intake- 1736/1740
Protein- 115g
Carbs- 185g
Fat- 64g

4 Likes
279

Friday

Late overtime, no gym today.

Treadmill
Time: 30 minutes
Distance: 3.8 miles
Calories: 430

Meal 1
2 whole eggs
250g liquid egg whites

Meal 2
Homemade pizza
3/4ths frozen pizza dough
1/2 cup mozzarella
63g kroger pizza sauce
Jalapenos
Banana peppers

Meal 3
2 cans chunk light tuna
1 cup white rice
1 walmart brand guacamole cup

Water intake- 184oz
Caloric intake- 1593/1740
Protein- 128g
Carbs- 202g
Fat- 34g

4 Likes
280

Monday
Time- 6:15 a.m.

Weight- 172.4

Db bench

4 × 10-12 @ 80 Lbs

Db 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 @ 50 Lbs

Meal 1
2 eggs
250g liquid egg whites

Meal 2
200g impossible plant based ground
2 whole wheat tortillas
150g simple truth seasoned black beans
Iceberg lettuce

Meal 3
2 cans chunk light tuna
1 cup rice
1 walmart brand guacamole cup

Snack
170g nonfat greek yogurt
55g protein granola
21g honey

Water intake- 220oz
Caloric intake- 1664/1740
Protein- 157g
Carbs- 179g
Fats- 41g

4 Likes
281

Just out of curiosity what is your end goal? Seems like you’ve been dieting for quite some time now. Your cals are about as low as you can safely go and still function. Fats are at a point where they are barely supporting your hormone profile. Do you take any additional fats in the form of fish oil or omegas?

2 Likes
282

Honestly, I dont really know. I was planning on increasing my calories soon, but I haven’t decided for sure when. I don’t take any additional fats outside of food, I take a multivitamin, vitamin d, and magnesium.

1 Like
283

I would add 10g fish oil daily if you can. It will help keep hormones firing properly.

1 Like
284

Any thing I should look out for when it comes to hormones? Besides the occasional exhaustion after a long week of work I feel pretty good.