Back With A Vengeance 2024

Training Training Logs
124

Time- 6:15 a.m.

Incline dumbbell bench

4 × 10-12 @ 60 Lbs

Tricep extensions

4 × 10-12 @ 50 Llbs

Decline flys

4 × 10-12 @ 15 Lbs

Decline skullcrushers

4 × 10-12 @ 40 Lbs

Cable crossovers

4 × 10-12 @ 15 Lbs
Superset with seated incline press

4 × 10-12 @ 45 Lbs

Cable pushdowns

4 × 10-12 @ 45 Lbs

Meal 1
250g egg whites
2 whole eggs
2 pieces plain wheat toast

Meal 2
3 gardein chick’n tenders
2 whole wheat tortillas
140g crinkle cut fries
Shredded lettuce

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

Snacks
3/4 cup plain whole milk greek yogurt
1/2 cup millville oats and honey protein granola
1 tbsp local honey

Caloric intake- 2138/2400
Water intake- 128oz
Protein- 153g
Carbs- 245g
Fat- 65g

4 Likes
125

Time- 6:15 a.m.

Underhand lat pulldown

4 × 10-12 @ 100 Lbs

Preacher curls

4 × 10-12 @ 50 Llbs

Superset with db preacher curls

4 × 10-12 @ 15 Lbs

Chest supported row

4 × 10-12 @ 135 Lbs

Seated alternating curls

4 × 10-12 @ 20 Lbs

Superset with concentration curls

4 × 10-12 @ 15 Lbs

Chest supported lat pullthrough

4 × 10-12 @ 50 Lbs

Incline curls

4 × 10-12 @ 15 Lbs

Meal 1
250g egg whites
2 whole eggs
2 pieces plain wheat toast

Meal 2
Azzip pizza
My fitness pal says the crust is about 600 calories and the cheese 200.
Topped with veggies and mushrooms

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

Snacks
3/4 cup plain whole milk greek yogurt
1/2 cup millville oats and honey protein granola

Caloric intake- 2239/2400
Water intake- 128oz
Protein- 172g
Carbs- 265g
Fat- 61g

5 Likes
126

Sunday

Time- 6:15 a.m.

Romanian deadlifts

4 × 10-12 @ 95 Lbs

Superset with lying leg curls

4 × 12 @ 65 Lbs

Low bar squats

4 × 10-12 @ 185 Llbs

Db shoulder press

4 × 10-12 @ 40 Lbs

Hack squats

4 × 10-12 @ 225 Lbs

Seated lateral raises

4 × 10-12 @ 15 Lbs

Face pulls

4 × 10-12 @ 35 Lbs

Meal 1
250g egg whites
2 whole eggs
2 pieces plain wheat toast

Meal 2
150g roasted red skin potatoes
1/2 cup refried beans
1/2 cup black beans
4 whole wheat tortillas

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

Snacks
3/4 cup plain whole milk greek yogurt
1/2 cup millville oats and honey protein granola
1 tbsp honey

Caloric intake- 2223/2400
Water intake- 128oz
Protein- 147g
Carbs- 329g
Fat- 42g

4 Likes
127

Monday

Time- 6:15 a.m.

Weekly weigh in- 174.1

Dumbell bench

3 × 10-12 @ 65 Lbs
1 × 10 @ 75 Lbs

Dips

5 × 5 @ 45 Lbs

Dumbell tricep extension

4 × 10-12 @ 60 Llbs

Dumbell flys

4 × 10-12 @ 20 Lbs

Skullcrushers

4 × 10-12 @ 50 Lbs

Supinated front raises

4 × 10-12 @ 15 Lbs

Tricep pushdowns

4 × 10-12 @ 55 Lbs

Meal 1
250g egg whites
2 whole eggs
2 pieces plain wheat toast

Meal 2
2 cans chunk light tuna
1 tbsp greek yogurt
Hot sauce
1/2 cup black beans
2 whole wheat tortillas
1oz cashews

Meal 3
2 cans chunk light tuna
1 tbsp greek yogurt
Hot sauce
1/2 cup black beans
4 whole wheat tortillas
1oz cashews

Snacks
3/4 cup plain whole milk greek yogurt
1/2 cup millville oats and honey protein granola
1 tbsp honey

Caloric intake- 2205/2400
Water intake- 128oz
Protein- 186g
Carbs- 249g
Fat- 66g

4 Likes
128

Tuesday

Time- 6:15 a.m.

Hammer strength pulldowns

4 × 10-12 @ 200 Lbs

Chest supported row

4 × 10-12 @ 140 Lbs

Preacher curls

4 × 10-12 @ 60 Llbs

Single arm pulldown

4 × 10-12 @ 30 Lbs

Alternating curls

4 × 10-12 @ 20 Lbs

Reverse grip db curls

4 × 10-12 @ 15 Lbs

Lat pullthroughs

4 × 10-12 @ 42.5 Lbs

Meal 1
250g egg whites
2 whole eggs
2 pieces plain wheat toast

Meal 2
3 gardein f’sh filets
4 slices wheat bread
250g crinkle cut fries
1 tbsp greek yogurt

Meal 3
8 oz scallops
1 cup rice
1 cup frozen onion and pepper blend
1/2 cup black beans

Snacks
3/4 cup plain whole milk greek yogurt
1/2 cup millville oats and honey protein granola
1 tbsp honey

Caloric intake- 2205/2400
Water intake- 128oz
Protein- 139g
Carbs- 287g
Fat- 62g

5 Likes
129

I’m gonna be away for a few days, I’ll be back at it Monday.

3 Likes
130

Monday

Time- 6:15 a.m.

Barbell bench press

4 × 10-12 @ 135 Lbs
1 × 10 @ 155 Lbs
1 × 5 @ 185 Lbs

Weighted dips

2 × 10-12 @ 25 Lbs
2 × 10-12 @ 10 Lbs
1 × 12 @ bodyweight

Db flys

4 × 10-12 @ 25 Llbs

Skullcrushers

4 × 10-12 @ 60 Lbs

Supinated front raises

4 × 10-12 @ 15 Lbs

Cable pushdowns

4 × 10-12 @ 55 Lbs

Meal 1
250g egg whites
2 whole eggs

Meal 2
120g shrimp
1 cup frozen onion & pepper blend
1 cup rice

Meal 3
3 cans chunk light tuna
1 cup rice

Snacks
3/4 cup plain whole milk greek yogurt
1/2 cup millville oats and honey protein granola
1 tbsp honey
11 oz muscle milk protein shake

Caloric intake- 1560/1740
Water intake- 128oz
Protein- 171g
Carbs- 143g
Fat- 32g

4 Likes
131

Wednesday

Time- 6:15 a.m.

Barbell row

4 × 10‐12 @ 135 Lbs

Hammer strength pulldown

4 × 10-12 @ 180 Lbs

Preacher curls

4 × 10-12 @ 50 Lbs

Superset with db preacher curls

4 × 12-15 @ 15 Lbs

Chest supported row

4 × 10-12 @ 120 Lbs

Alternating curls

4 × 10-12 @ 25 Lbs

Superset with reverse grip db curls

4 × 10-12 @ 15 Lbs

Meal 1
300g egg whites
2 whole eggs

Meal 2
200g shrimp
1 cup frozen onion & pepper blend
1 cup rice

Meal 3
2 cans chunk light tuna
1 cup rice

Snacks
3/4 cup plain whole milk greek yogurt
1/2 cup millville oats and honey protein granola
1 tbsp honey
11 oz muscle milk protein shake

Caloric intake- 1694/1740
Water intake- 128oz
Protein- 203g
Carbs- 143g
Fat- 30g

4 Likes
132

Thursday

Time- 6:15 a.m.

Seated leg curls

4 × 10‐12 @ Lbs

Low bar squats

4 × 10-12 @ 185 Lbs

Db shoulder press

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

Hack squats

4 × 12-15 @ 185 Lbs

Cable lateral raise

4 × 10-12 @ 15 Lbs

Face pulls

4 × 10-12 @ 35 Lbs

Meal 1
300g egg whites
2 whole eggs

Meal 2
3 gardein chik’n tenders
150g crinkle cut fries
2 whole wheat tortillas

Meal 3
200g shrimp
1 cup chopped onion
1 cup rice

Snacks
3/4 cup plain whole milk greek yogurt
1/2 cup millville oats and honey protein granola
1 tbsp honey

Caloric intake- 1719/1740
Water intake- 128oz
Protein- 138g
Carbs- 179g
Fat- 48g

4 Likes
133

Monday

Weight- 174.4

Time- 6:15 a.m.

Barbell bench press

4 × 10‐12 @ 155 Lbs

Dips

4 × 10-12 @ bodyweight

Tricep extensions

4 × 10-12 @ 60 Lbs

Db flys

4 × 10-12 @ 25 Lbs

Skull crushers

4 × 10-12 @ 50 Lbs

Seated chest press machine

4 × 12-15 @ 60 Lbs

Tricep pushdowns

4 × 12-15 @ 30 Lbs

Meal 1
2 eggs whites only
2 whole eggs

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

Snacks
3/4 cup plain whole milk greek yogurt
1/2 cup millville protein granola
1 tbsp honey
11oz muscle milk protein drink

Caloric intake- 1719/1740
Water intake- 128oz
Protein- 184g
Carbs- 165g
Fat- 34g

4 Likes
134

Tuesday

Time- 6:15 a.m.

Hammer strength pull down

4 × 10‐12 @ 180 Lbs

Chest supported row

4 × 10-12 @ 150 Lbs

Preacher curls

4 × 10-12 @ 60 Lbs

Superset with db curls

4 × 10-12 @ 15 Lbs

Cable row

4 × 10-12 @ 80 Lbs

Alternating curls

4 × 12-15 @ 25 Lbs

Meal 1
3 eggs whites only
2 whole eggs
2 slices pepper jack cheese

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

Snacks
3/4 cup plain whole milk greek yogurt
1/2 cup millville protein granola
1 tbsp honey
11oz muscle milk protein drink

Caloric intake- 1723/1740
Water intake- 128oz
Protein- 143g
Carbs- 160g
Fat- 59g

4 Likes
135

Wednesday

Time- 6:15 a.m.

Seated leg curl

4 × 10‐12 @ 80 Lbs

Low bar squats

4 × 10-12 @ 205 Lbs

Db shoulder press

4 × 10-12 @ 50 Lbs

Hack squats

4 × 10-12 @ 185 Lbs

Db lateral raise

4 × 10-12 @ 15 Lbs

Face pulls

4 × 12-15 @ 35 Lbs

Meal 1
300g liquid egg whites
2 whole eggs

Meal 2
200g shrimp
1 cup rice
1 cup onion pepper blend
1/2 cup black beans

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

Snacks
3/4 cup plain whole milk greek yogurt
1/2 cup millville protein granola
1 tbsp honey

Caloric intake- 1654/1740
Water intake- 128oz
Protein- 164g
Carbs- 178g
Fat- 27g

4 Likes
136

Thursday

Didn’t go in today. All the overtime took its toll, felt I could use some extra sleep.

Meal 1
300g liquid egg whites
2 whole eggs

Meal 2
200g shrimp
1 cup rice
1 cup onion pepper blend
1/2 cup black beans

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

Snacks
3/4 cup plain whole milk greek yogurt
1/2 cup millville protein granola
1 tbsp honey

Caloric intake- 1654/1740
Water intake- 128oz
Protein- 164g
Carbs- 178g
Fat- 27g

4 Likes
137

Friday

Time- 6:15 a.m.

Incline dumbbell bench

4 × 10‐12 @ 65 Lbs

Dips

4 × 10-12 @ bodyweight

Dumbbell tricep extensions

4 × 10-12 @ 60 Lbs

Incline flys

4 × 10-12 @ 25 Lbs

Incline skullcrushers

4 × 10-12 @ 50 Lbs

Seated chest press

4 × 10-12 @ 75 Lbs

Tricep pushdowns

4 × 10-12 @ 45 Lbs

Meal 1
300g liquid egg whites
2 whole eggs

Meal 2
Subway bowl-
1 & 1/2 servings tuna
Pepperjack cheese
Spinach
Lettuce
Olives
Banana peppers
Jalapeños
Cucumber
Tomato
Pickles

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

Snacks
11oz muscle milk protein drink

Caloric intake- 1654/1740
Water intake- 128oz
Protein- 164g
Carbs- 178g
Fat- 27g

5 Likes
138

Tuesday

Time- 6:15 a.m.

Weight- 177.3 (don’t really know why i gained weight. The only day I went over a little is Sunday, but it is what is.)

Bench

2 × 10‐12 @ 135 Lbs
2 × 10 @ 155 Lbs
1 × 5 @ 175 Lbs

Dips

4 × 10-12 @ bodyweight

Barbell tricep extension

4 × 10-12 @ 50 Lbs

Superset with dumbbell extensions

4 × 10 @ 40 Lbs

Incline flys

4 × 12 @ 25 Lbs

Superset with incline skullcrushers

4 × 10-12 @ 50 Lbs

Meal 1
11oz muscle milk

Meal 2
2 gardein f’sh filet
2 whole wheat hamburger buns
200g fries

Meal 3
2 cans chunk light tuna
1 cup rice

Snacks
1 cup whole milk greek yogurt
1/2 cup protein granola
2 tbsp honey

Caloric intake- 1707/1740
Water intake- 128oz
Protein- 117g
Carbs- 220g
Fat- 48g

4 Likes
139

Wednesday
Didn’t go in today, got caught in a storm when I was leaving work. I was soaked from head to toe before i made it to my car.

Meal 1
250g egg whites
2 whole eggs

Meal 2
Wife made soup for dinner
Potato
Broccoli
Carrots
Simple truth mozzarella shreds
I had about 1 and 1/2 cups

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

Snacks
1 cup whole milk greek yogurt
1/2 cup protein granola
1 tbsp honey

Caloric intake- 1709/1740
Water intake- 128oz
Protein- 126g
Carbs- 219g
Fat- 39g

5 Likes
140

Thursday

Time- 6:15 a.m.

Barbell row

4 × 10-12 @ 95 Lbs

Hammer strength pulldown

4 × 10-12 @ 180 Lbs

Preacher curls

4 × 10-12 @ 60 Lbs

Superset with dumbbell preacher curls

4 × 10-12 @ 15 Lbs

Cable row

4 × 10-12 @ 100 Lbs

Alternating incline curls

4 × 12-15 @ 15 Lbs

Reverse grip barbell curls

4 × 12 @ 30 Lbs

Meal 1
250g egg whites
2 whole eggs

Meal 2
Took my son out to go look at christmas lights, stopped at Blaze pizza before we came home. Big mistake, shit thin pizza for the amount of calories in it.
Got the cauliflower crusy with cheese mushrooms
roasted garlc
Jalapenos
Banana peppers

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

Caloric intake- 1799/1740
Water intake- 128oz
Protein- 129g
Carbs- 173g
Fat- 57g

5 Likes
141

I hate when this happens. I eat pizza maybe once every couple months and nothing worse than eating some that sucks.
Blaze keto crust is better.

1 Like
142

Friday

Time- 6:15 a.m.

Hamstring curls

4 × 10-12 @ 90 Lbs

Low bar squats

1 × 15 @ 135 Lbs
4 × 10 @ 215 Lbs

Db shoulder press

4 × 10-12 @ 40 Lbs

Hack squat

4 × 10-12 @ 135 Lbs

Lateral raise

4 × 10-12 @ 20 Lbs

Rear delt flys

4 × 10-12 @ 15 Lbs

Meal 1
250g egg whites
2 whole eggs

Meal 2
2 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
Snack
1 cup whole milk greek yogurt
1/2 cup protein granola
1 tbsp honey

Caloric intake- 1603/1740
Water intake- 128oz
Protein- 160g
Carbs- 173g
Fat- 29g

5 Likes
143

Been away for the holidays, sat around the house hanging out with my wife and kid, time to get back on track.

Weight- 179.4
Time- 6:15 a.m.

Incline db bench

4 × 10-12 @ 60 Lbs

Dips

4 × 10-12 @ bodyweight

Db flys

4 × 10-12 @ 25 Lbs

Skullcrushers

4 × 10-12 @ 50 Lbs

Supinated front raises

4 × 10-12 @ 10 Lbs

Tricep pushdowns

4 × 10-12 @ 40 Lbs

Meal 1
2 whole eggs
2 eggs whites only
1 slice white bread

Meal 2
2 cans chunk light tuna
1 cup rice

Meal 3
2 gardein f’sh filets
2 healthy life whole wheat hamburger buns
150g kroger tater rounds

Snack
3/4 cup whole milk greek yogurt
1/2 cup protein granola
1 tbsp honey

Caloric intake- 1680/1740
Water intake- 128oz
Protein- 108g
Carbs- 191g
Fat- 59g

4 Likes