Back With A Vengeance 2024

Training Logs
21

I didn’t make it in today, forgot to plug in my phone and ended up being late for work.

Didn’t have time to bring my lunch so I didn’t eat until almost 5 because I had to go get new tires for my wifes car.

First meal.

Muscle milk pro
1 hard boiled egg
2 hard boiled egg whites

Second meal
89g beyond steak
1 can french style green beans
1/2 cup frozen corn
1 cup brown rice
1 brown and serve roll

Protein shake
1 scoop vega chocolate peanut butter blast
6 tbsp pb2 fit
2 caramel rice cakes

Standard pushups- 150
Steps- 14,708
Water intake- 144.9 oz
Caloric intake- 1652/1770
Protein- 142g
Carbs- 168g
Fat- 45g

2 Likes
22

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

Incline db bench

2× 10-12 @ 60 Lbs
1 × 10-12 @ 65 Lbs
1 × 10 @ 70 Lbs
1 × 5 @ 75 Lbs

Weighted dips
1× 10-12 @ 10 Lbs
1 × 10-12 @ 20 Lbs
1 × 10-12 @ 25 Lbs
1 × Failure @ 30 Lbs ( managed 8)
1 × 10 @ bodyweight

Dumbell extensions

4 × 10-12 @ 65 Lbs

Incline flys

4 × 10-12 @ 25 Lbs

Superset with Skullcrushers

1 × 10-12 @ 30 Lbs
1 × 10-12 @ 40 Lbs
1 × 10-12 @ 50 Lbs
1 × 10-12 @ 60 Lbs

Supinated front raises

4 × 10-12 @ 10 Lbs

Superset with tricep pushdowns

4 × 10-12 @ 50 Lbs

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

Standard pushups

200

9 a.m. Breakfast
95g egg whites
2 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
2 cans of chunk light tuna
1 cup of white rice
1 cup steamed broccoli
1/2 cup of black beans

Dinner
150g roasted red skin potatoes
150g rosarita refried beans
1/2 cup black beans
1 avocado cup
2 whole wheat tortilla
1.5 tbsp nonfat greek yogurt

Protein shake
2 pure protein chewy chocolate chip

Standard pushups- 200
Steps- 21,382
Caloric intake- 1722/1770
Water- 225.8 oz
Protein- 134g
Carbs- 212g
Fats- 42g

2 Likes
23

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

Pull up negatives ( I’m working on being able to do strict form pull ups. I can usually get one, I would like to be able to do multiple sets of them.)

4 × 10-12

Deadlift

1 × 12 @ 135 Lbs
1 × 10 @ 185 Lbs
1 × 8 @ 205 Lbs
1 × 8 @ 225 Lbs
1 × 6 @ 245 Lbs
1 × 4 @ 265 Lbs

Hammer strength iso-lateral row

4 × 10-12 @ 180 Lbs

Alternating dumbbell curls

4 × 10-12 @ 20 Lbs

Concentration curls

4 × 12 @ 15 Lbs

Cardio
27 minutes on the elliptical
Distance- 1.9 miles
Calories- 350 calories

Standard pushups

200

9 a.m. Breakfast
3 hard boiled eggs

12 p.m. Lunch
2 cans of chunk light tuna
1 cup of white rice
1 cup steamed broccoli

Dinner
Went to Mexican with the in laws, got a shrimp dish with rice, beans and avocado not sure of the macros.

Snack
Halo top ice cream for movie night with the wife.

Steps- 18,873
Caloric intake- 932/1770 (dinner not included)
Water- 144.9oz

4 Likes
24

Weighed in at 174.4 today.

Not doing much today, off work today so I gotta get caught up on yard work.

Breakfast
Protein granola and ripple milk

Lunch
2 caramel rice cakes and 2 tbsp jif peanut butter

Dinner
Lasagna
6 noodles, 1 cup gardein beefless ground, ragu pasta sauce, 1.5 cup daiya mozzarella, 1/4 cup follow your heart feta crumbles

Caloric intake- 1522/1770
Protein- 67g
Carbs- 207g
Fat- 48g

2 Likes
25

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

Flat dumbbell bench

4 × 10-12 @ 75 Lbs
1 × 4 @ 90 Lbs

Weighted dips

1 × 10-12 @ 30 Lbs
1× 10-12 @ 20 Lbs
1× 10-12 @ 10 Lbs
1 × 10-12 @ bodyweight

Dumbbell tricep extensions

4 × 10-12 @ 70 Lbs

Dumbbell flys

4 × 10-12 @ 25 Lbs

Superset with skullcrushers

3 × 10-12 @ 40 Lbs
1 × 10-12 @ 50 Lbs

Cardio- 30 minutes on the elliptical
Distance- 2.5 miles
Calories- 410 calories

Standard pushups

200

9 a.m. Breakfast
1 cup egg whites
1/4 cup mushrooms
1 cup spinach

12 p.m. Lunch
2 cans of chunk light tuna
1 cup of white rice
1 cup steamed broccoli

Dinner
2 gardein ultimate plant based fish filet
2 whole wheat hamburger buns
150g mccain quick cook fries
2 tbsp greek yogurt
Dill relish
Lemon juice

Snack
2 caramel rice cakes
1 tbsp peanut butter

Steps- 13,844
Caloric intake- 1578/1770
Water- 178.7oz
Protein- 108g
Carbs- 195g
Fats- 42g

2 Likes
26

It has been requested by my wife that I slow down at least for a week and only go to the gym every other day.

Standard pushups- 250
Steps- 15,261
Caloric intake- 1708/1770
Protein- 76g
Carbs- 203g
Fat- 75g

2 Likes
27

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

Pull up negatives

4 × 10-12 @ bodyweight

Barbell rows

1 × 10-12 @ 95 Lbs
1 × 10-12 @ 115 Lbs
1 × 10-12 @ 135 Lbs
1 × 10-12 @ 155 Lbs

Preacher curls

4 × 10-12 @ 70 Lbs

Lat pull over

4 × 10-12 @ 35 Lbs
Concentration curls

4 × 10-12 @ 20 Lbs

Hammer curls

4 × 10-12 @ 15 Lbs

Cardio- 30 minutes on the elliptical
Distance- 2.10 miles
Calories- 360

Standard pushups

250

9 a.m. Breakfast
3/4 cup egg whites
1/4 cup mushrooms
1 cup spinach

12 p.m. Lunch
2 cans of chunk light tuna
1 cup of white rice
1 cup steamed broccoli

Dinner
250g beyond beef
1/2 cup black beans
2 cups shredded romaine lettuc3
1 tbsp greek yogurt

Snack
1 scoop vega protein powder
6 tbsp pb2 fit
1 pure protein bar

Steps- 21,570
Caloric intake- 1710/1770
Water- 225.8oz
Protein- 174g
Carbs- 113g
Fats- 57g

2 Likes
28

I’ll be glad when this week is over and my routine is back to normal.

Standard pushups- 240
Steps- 15,553
Water- 222 oz
Caloric intake- 1735/1770
Protein- 111g
Carbs- 221g
Fat- 48g

2 Likes
29

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

Hip extension

1 × 10 @ bodyweight
3 × 10-12 @ 25 Lbs

Lying leg curls

4 × 10-12 @ 90 Lbs

Low bar Squats

1 × 12 @ 135 Lbs
1 × 10 @ 155 Lbs
1 × 10 @ 175 Lbs
1 × 10 @ 185 Lbs
1 × 6 @ 205 Lbs

Hip thrusts
1 × 10 @ 135 Lbs
1 × 10 @ 185 Lbs
2 × 10 @ 225 Lbs

Superset with Hack Squats

4 × 10-12 @ 135 Lbs.

Cardio

25 minutes on the elliptical

Distance - 1.87 miles
Calories - 314 calories

9 a.m. - Breakfast
3/4 cup liquid egg whites
1/4 cup mushrooms
1 cup baby spinach
22g protein 3g carbs 0g fat
109 calories

11 a.m. - Lunch
2 cans chunk light tuna
1 cup white rice
1 cup steamed broccoli
41g protein 39g carbs 2g fat

6:45 p.m. Dinner
3 whole wheat tortillas
150g refried beans
1/2 cup spanish rice
200g red skin potatoes

Snack
2 pure protein bars

Standard pushups- 240
Steps- 19,797
Daily caloric intake - 1563/1770
Water intake - 222 oz
Protein- 103g
Carbs- 238g
Fats- 27g

3 Likes
31

9 a.m. - Breakfast
3/4 cup liquid egg whites
1/4 cup mushrooms
1 cup baby spinach
22g protein 3g carbs 0g fat
109 calories

11 a.m. - Lunch
2 cans chunk light tuna
1 cup white rice
1 cup steamed broccoli
41g protein 39g carbs 2g fat

7 p.m. Dinner
10 jumbo shrimp
1 and a half cups mixed broccoli, cauliflower, and carrots
1 cup rice
53g protein 43g carbs 13g fat

Snack
2 pure protein bar
40g protein 36g carbs 10g fat

Standard pushups- 240
Steps- 15,433
Caloric intake- 1668/1770
Water- 181.9 oz
163g protein 159g Carbs 37g fat

3 Likes
32

Not off to a great start this week, didnt wake up in time yesterday, and just realized I didn’t log anything this morning.
Monday caloric intake- 1727/1770
Water- 222 oz
Steps- 16,142
Pushups- 240
Protein- 96g
Carbs- 235g
Fat- 43g

Time - 3:15 a.m.
Preworkout - black coffee

Flat db bench

4 × 10-12 @ 80 Lbs
1 × 3 @ 95 Lbs

Weighted dips

1 × 10 @ 45 Lbs
1 × 10 @ 35 Lbs
1 × 10 @ 25 Lbs
2 × 12 @ 10 Lbs

Tricep extensions

4 × 10-12 @ 70 Lbs

Superset with barbell

4 × 10-12 @ 40 Lbs

Flat db flys

4 × 10-12 @ 25 Lbs

Superset with supinated front raises

4 × 10-12 @ 10 Lbs

Cable pushdowns

4 × 10-12 @ 55 Lbs

Cardio

28 minutes on the rower

Distance - 5595 meters
Calories - 315 calories

9 a.m. - Breakfast
3/4 cup liquid egg whites
1/4 cup mushrooms
1 cup baby spinach
22g protein 3g carbs 0g fat
109 calories

11 a.m. - Lunch
2 cans chunk light tuna
1 cup white rice
1 cup steamed broccoli
41g protein 39g carbs 2g fat

6:45 p.m. Dinner
2 gardein ultimate fishless filets
2 hamburger buns
186g crinkle cut fries

Snack
1 scoop vega chocolate peanut butter blast
4 tbsp pb2
1 cup dark chocolate oatmilk

Standard pushups- 240
Steps- 20,642
Daily caloric intake - 1734/1770
Water intake - 198.6 oz
Protein- 133g
Carbs- 208g
Fats- 54g

2 Likes
33

Time - 3:15 a.m.
Preworkout - black coffee

Hammer strength pulldown

1 × 10-12 @ 90 Lbs
1 × 10-12 @ 180 Lbs
2 × 10-12 @ 200 Lbs

Superset with bent rows
4 × 10-12 @ 135 Lbs

Preacher curls

4 × 10-12 @ 60 Lbs

Superset with Dumbell curls

4 × 10-12 @ 15 Lbs

Hammer strength row

4 × 10-12 @ 140 Lbs

Cable rows

2 × 10-12 @ 70 Lbs
2 × 10-12 @ 80 Lbs

Alternating db curls

4 × 10-12 @ 20 Lbs

Superset with Hammer curls

4 × 10-12 @ 15 Lbs

Cardio

30 minutes on the elliptical

Distance - 2.17
Calories - 365 calories

9 a.m. - Breakfast
3/4 cup liquid egg whites
1/4 cup mushrooms
1 cup baby spinach
22g protein 3g carbs 0g fat
109 calories

11 a.m. - Lunch
2 cans chunk light tuna
1 cup white rice
1 cup steamed broccoli

6:45 p.m. Dinner
4 gardein ultimate chicken tenders
4 whole wheat tortillas
200g shoestring fries

Snack
1.5 scoop orgain strawberries and cream protein powder
4 tbsp pb2

Standard pushups- 240
Steps- 20,275
Daily caloric intake - 1703/1770
Water intake - 296 oz
Protein- 137g
Carbs- 214g
Fats- 44g

2 Likes
34

Time - 3:15 a.m.
Preworkout - black coffee

Lying leg curls

4 × 10-12 @ 100 Lbs

Low bar Squats

1 × 12 @ 135 Lbs
1 × 12 @ 155 Lbs
1 × 12 @ 185 Lbs
1 × 10-12 @ 205 Lbs
1 × 2 @ 225 Lbs

Hip extension

4 × 10-12 @ 25 Lbs

Db Shoulder press

1 × 10-12 @ 30 Lbs
1 × 10-12 @ 35 Lbs
1 × 10-12 @ 40 Lbs
1 × 10-12 @ 45 Lbs

Hack squats

3 × 10-12 @ 185 Lbs
( ran out of time so had to cut it 1 set short)

Cardio

30 minutes on the elliptical

Distance - 2.34
Calories - 400 calories

9 a.m. - Breakfast
3/4 cup liquid egg whites
1/4 cup mushrooms
1 cup baby spinach
22g protein 3g carbs 0g fat
109 calories

11 a.m. - Lunch
2 cans chunk light tuna
1 cup white rice
1 cup steamed broccoli

6:45 p.m. Dinner
95g beyond steak
1/2 cup mashed potatoes
1/4 cup corn
1 can french style green beans
4 brown and serve rolls

Snack
Planters cinnamon & brown sugar cashews
2 caramel rice cakes
1/2 scoop vega protein powder
6 tbsp pb2

Standard pushups- 100
Steps- 20,275
Daily caloric intake - 1765/1770
Water intake - 255.8 oz
Protein- 152g
Carbs- 207g
Fats- 43g

3 Likes
35

Really great progress you e made! I just found your log. I like the detail. Shows commitment. I’ll be following along. Keep up the good work!

1 Like
36

Amazing numbers in your OP, well done.

Take a few photo’s too to help monitor visual progress.

1 Like
37

Time - 3:45 am
Preworkout - black coffee

Incline db press

4 × 10-12 @ 70 Lbs

Tricep Extensions

4 × 10-12 @ 65 Lbs

Superset with Incline skullcrushers

4 × 10-12 @ 50 Lbs

Incline flys

4 × 10-12 @ 20 Lbs

Superset with supinated front raises

4 × 10-12 @ 10 Lbs

Tricep pushdowns

3 × 10-12 @ 55 Lbs
1 × 10-12 @ 57.5 Lbs

Cardio

30 minutes on the elliptical

Distance - 2.36
Calories - 410 calories

9 a.m. - Breakfast
3/4 cup liquid egg whites
1/4 cup mushrooms
1 cup baby spinach

11 a.m. - Lunch
2 cans chunk light tuna
1 cup white rice
1 cup steamed broccoli

6:45 p.m. Dinner
4 whole wheat tortillas
150g roasted red skin potatoes
1/2 cup black beans
1/2 cup refried beans
1/2 cup spanish rice
2 tbsp greek yogurt

Snack
Cinnamon & brown sugar cashews

Standard pushups- 240
Steps- 17,157
Daily caloric intake - 1720/1770
Water intake - 244oz
Protein- 101g
Carbs- 262g
Fats- 35g

2 Likes
38

I appreciate your support. I tend to fixate on small details alot :joy::joy:

1 Like
39

I’ve been debating adding some pictures, but I don’t have a very many old pictures of myself without my kid in them to compare the new ones to. I’ll do some digging and see what i can come up with.

2 Likes
40

Starting weight this week 174.2.

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

Flat db bench

4 × 10-12 @ 80 Lbs
1 × 2 @ 100 Lbs

Weighted dips

1 × 10 @ 45 Lbs
1 × 10 @ 35 Lbs
1 × 10 @ 25 Lbs
1 × 10 @ 10 Lbs
1 × 10 @ bw

Tricep Extensions

4 × 10-12 @ 70 Lbs

Superset with db flys
4 × 10-12 @ 30 lbs

Tricep pushdowns

1 × 10-12 @ 50 Lbs
3 × 10-12 @ 57.5 Lbs

Superset with reverse grip

4 × 10-12 @ 35 Lbs

Cardio

30 minutes on the elliptical

Distance - 2.36
Calories - 400 calories

9 a.m. - Breakfast
150g liquid egg whites
1 whole egg
1/4 cup mushrooms
1 cup baby spinach

11 a.m. - Lunch
2 cans chunk light tuna
1 cup white rice
1 cup steamed broccoli

6:45 p.m. Dinner
6 lasagna noodles
Gardein beefless crumbles
Daiya mozzarella shreds
Follow your heart feta crumbles
Ragu traditional

Snack
Cinnamon & brown sugar cashews

Standard pushups- 200
Steps- 22,286
Daily caloric intake - 1763/1770
Water intake - 296oz
Protein- 122g
Carbs- 188g
Fats- 34g

5 Likes
41

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

Hammer strength pulldown

4 × 10-12 @ 220 Lbs

Bent rows

1 × 12 @ 50 Lbs
1 × 10 @ 70 Lbs
2 × 10 @ 90 Lbs
2 × 10 @ 110 Lbs

Ez bar curls

4 × 10-12 @ 60 Lbs

Superset with db curls
4 × 10-12 @ 20 lbs

Cable rows

1 × 10-12 @ 85 Lbs

Superset with lat pull through

2 × 10-12 @ 35 Lbs
2 × 10-12 @ 40 Lbs

Alternating curls

3 × 10-12 @ 25 Lbs

Superset with hammer curls

3 × 10-12 @ 15 Lbs

Cardio

30 minutes on the elliptical

Distance - 2.37
Calories - 400 calories

9 a.m. - Breakfast
150g liquid egg whites
1 whole egg
1/4 cup mushrooms
1 cup baby spinach

11 a.m. - Lunch
2 cans chunk light tuna
1 cup white rice
1 cup steamed broccoli

6:45 p.m. Dinner
2 4oz salmon filets
160g crinkle cut fries

Snack
Salted peanuts
4 caramel rice cakes
2 tbsp peanut butter

Standard pushups- 200
Steps- 20,496
Daily caloric intake - 1702/1770
Water intake - 164 oz
Protein- 143g
Carbs- 146g
Fats- 62g

5 Likes