Back With A Vengeance 2024

Training Training Logs
144

Time- 6:15 a.m.

Hammer strength pulldown

4 × 10-12 @ 180 Lbs

Preacher curls

4 × 10-12 @ 50 Lbs

Chest supported row

4 × 10-12 @ 140 Lbs

Alternating db curls

4 × 10-12 @ 20 Lbs

Lat pullthroughs

4 × 10-12 @ 45 Lbs
Hammer curls

4 × 10- 12 @ 15 Lbs

Meal 1
2 whole eggs
250g egg whites

Meal 2
12oz shrimp
1 cup rice
1 cup onion pepper blend

Meal 3
2 cans chunk light tuna
1 cup rice

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

Water intake- 128 oz
Caloric intake- 1579/1740
Protein- 186g
Carbs- 146g
Fat- 23g

4 Likes
145

Time- 6:15 a.m.

Seated leg curls

4 × 10-12 @ 80 Lbs

Low bar squats

4 × 10-12 @ 185 Lbs

Hack squats

4 × 10-12 @ 135 Lbs

Db shoulder press

4 × 10- 12 @ 45 Lbs

Lateral raises

4 × 10-12 @ 15 Lbs

Rear delt flys

4 × 10-12 @ 10 Lbs

Meal 1
2 eggs
250g liquid egg whites

Meal 2
Homemade pizza
3/4 package kroger pizza dough
2 tbsp pizzq sauce
1/2 cup mozzarella cheese
Mushrooms
7 field roast plant based pepperoni

Meal 3
2 cans tuna
1 cup rice

Snack
11oz muscle milk protein drink

Water intake- 128oz
Caloric intake- 1697/1740
Protein- 150g
Carbs- 212g
Fat- 32g

4 Likes
146

Time- 6:15 a.m.

Incline db bench

4 × 10-12 @ 60 Lbs

Incline skullcrushers

4 × 10-12 @ 50 Lbs

Incline db flys

4 × 10-12 @ 20 Lbs

Dips

4 × 10-12 @ bodyweight

Tricep pushdowns

4 × 10-12 @ 50 Lbs

Supinated front raises

4 × 10-12 @ 15 Lbs

Meal 1
2 eggs
250g egg whites

Meal 2
100g beyond steak bites
1 cup mashed potatoes
1 cup corn
1 can french style green beans
1 healthy life whole wheat hamburger bun

Meal 3
3 cans chunk light tuna
1.5oz whole milk greek yogurt
Dill relish

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

Water intake- 128 oz
Caloric intake- 1546/1740
Protein- 157g
Carbs- 151g
Fat- 38g

5 Likes
147

Monday
Time- 6:15 a.m.

Db bench

4 × 10-12 @ 65 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 @ 10 Lbs

Tricep pushdowns

4 × 10-12 @ 40 Lbs

Meal 1
2 whole eggs
250g egg whites

Meal 2
3 cans chunk light tuna
1 cup rice
2 tbsp salsa

Meal 3
2 cans chunk light tuna
1 cup rice
2 tbsp salsa

Snack
3/4 cup whole milk greek yogurt
1/2 cup protein granola
1/2 tbsp peanut butter
11oz muscle milk protein drink

Caloric intake- 1498/1740
Water intake- 128oz
Protein- 183g
Carbs- 127g
Fat- 29g

4 Likes
148

Late overtime today, no time for the gym before sleep.

Meal 1
2 eggs
250g egg whites

Meal 2
130g shrimp
150g roasted redskin potatoes
1/2 cup refried beans
1/2 cup spanish rice
2 whole wheat tortillas

Meal 3
2 cans chunk light tuna
1 minute rice brown rice cup
1/4 cup mild salsa

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

Water intake- 128 oz
Caloric intake- 1630/1740
Protein-139g
Carbs- 213g
Fat- 22g

4 Likes
149

Time- 6:15 a.m.

Hammer strength pulldown

4 × 10-12 @ 180 Lbs

Preacher curls

4 × 10-12 @ 50 Lbs

Chest supported row

4 × 10-12 @ 160 Lbs

Alternating db curls

4 × 10-12 @ 25 Lbs

Lat pullthroughs

4 × 10-12 @ 45 Lbs
Hammer curls

4 × 10- 12 @ 15 Lbs

Meal 1
2 whole eggs
250g egg whites
1/4 cup mushrooms

Meal 2
3 cans chunk light tuna
1 cup rice
1/4 cup mild salsa

Meal 3
120g shrimp
1 cup rice
1/4 cup mild salsa

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

Water intake- 128 oz
Caloric intake- 1515/1740
Protein- 170g
Carbs- 147g
Fat- 23g

4 Likes
150

Time- 6:15 a.m.

Seated leg curls

4 × 10-12 @ 90 Lbs

Low bar squats

4 × 10 @ 205 Lbs
1 × 2 @ 225 Lbs

Hack squats

4 × 10-12 @ 225 Lbs

Db shoulder press

4 × 10- 12 @ 45 Lbs

Lateral raises

4 × 10-12 @ 15 Lbs

Rear delt flys

4 × 10-12 @ 10 Lbs

Meal 1
2 eggs
250g liquid egg whites

Meal 2
2 gardein f’sh filets
1 healthy life whole wheat hamburger bun
250g fries

Meal 3
3 cans tuna
1 cup rice
1/4 cup mild salsa

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

Water intake- 128oz
Caloric intake- 1554/1740
Protein- 136g
Carbs- 176g
Fat- 33g

4 Likes
151

Watch your fats. I’ve noticed them dipping down a bit. If your natty you need a least 30g of fats daily to keep hormone levels healthy.

1 Like
152

Time- 6:15 a.m.

Incline db bench

4 × 10-12 @ 65 Lbs

Incline skullcrushers

4 × 10-12 @ 50 Lbs

Incline db flys

4 × 10-12 @ 25 Lbs

Dip machine (dip station was occupied and I’m too impatient to wait)

4 × 10-12 @ 150 Lbs

Tricep pushdowns

4 × 10-12 @ 50 Lbs

Supinated front raises

4 × 10-12 @ 15 Lbs

Meal 1
2 eggs
250g egg whites

Meal 2
Subway tuna bowl-
Tuna
Cheese
Lettuce
Spinach
Cucumber
Tomatoes
Olives
Pickles
Jalapeños

Meal 3
2 cans chunk light tuna
1 cup rice

Snack
1 pint halo top oatmeal cookie

Water intake- 128 oz
Caloric intake- 1715/1740
Protein- 134g
Carbs- 110g
Fat- 90g

4 Likes
153

I’ve been reading your log for several months now, and have noticed that your tuna intake is consistently super high, and I’d encourage you to scale it back due to concern of mercury. If you’re eating the cheap chunk light type, it’s the lowest in mercury, but there’s still some in there and eating so much of it and for an extended period of time, there is risk of mercury poisoning. I’d probably limit it to a can each day (5-6 ounce).

I know that it’s a quick and easy protein source, but for the sake of preventing a larger problem later, it might be good to practice moderation here.

Maybe try leaning more heavily on Greek yogurt and/or cottage cheese or fresh water fish like tilapia, shrimp, sardines, cod.

You can choose to completely ignore this, but I had to throw it out there.

154

Time- 6:15 a.m.
Starting weight- 178 Lbs

We all came down with the flu last weekend. Fucked all of us up for a few days.

Db bench

4 × 10-12 @ 65 Lbs

Tricep extension

4 × 10-12 @ 60 Lbs

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
250g egg whites

Meal 2
3 cans chunk light tuna
1 cup rice

Meal 3
2 cans chunklight tuna
1 cup rice

Snack
3/4 cup whole milk greek yogurt
1/2 cup protein granola
1/2 tbsp peanut butter
11oz muscle milk protein drink

Caloric intake- 1498/1740
Water intake- 128oz
Protein- 188g
Carbs- 120g
Fat- 32g

5 Likes
155

Yeah, I probably should look for other sources of protein but I’m a cheap son of a bitch and I usually don’t have a lot of time to cook.

1 Like
156

Late ot today

Meal 1
150g egg white
2 large egg

Meal 2
3 gardein f’sh filet
3 healthy life whole wheat buns
250g fries

Meal 3
2 cans chunk light tuna
1 cup rice
1 pack cashews

Water intake- 128oz
Caloric intake- 1568/1740
Protein- 103g
Carb- 173g
Fat- 56g

3 Likes
157

Time- 6:15 a.m.

Hammer strength pulldown

4 × 10-12 @ 180 Lbs

Preacher curls

4 × 10-12 @ 60 Lbs

Chest supported row

4 × 10-12 @ 140 Lbs

Alternating db curls

4 × 10-12 @ 25 Lbs

Lat pullthroughs

4 × 10-12 @ 45 Lbs

Hammer curls

4 × 10- 12 @ 15 Lbs

Meal 1
2 whole eggs
250g egg whites

Meal 2
3 lasagna noodle
1/2 cup ragu
1/2 cup gardein beefless ground
Daiya mozzarella shreds
Follow your heart feta

Meal 3
2 cans chunk light tuna
1 cup rice

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

Water intake- 128 oz
Caloric intake- 1656/1740
Protein- 169g
Carbs- 168g
Fat- 29g

4 Likes
158

Time- 6:15 a.m.

Seated leg curls

4 × 10-12 @ 90 Lbs

Low bar squats

4 × 12-15 @ 135 Lbs (been pretty worn out the last few days between overtime at work and not sleeping enough, figured I’d take it easy this week)

Leg press

4 × 10-12 @ 225 Lbs

Lateral raises

4 × 10-12 @ 15 Lbs

Rear delt flys

4 × 10-12 @ 10 Lbs

Face pulls

4 × 10-12 @ 40 Lbs

Meal 1
2 eggs
250g liquid egg whites

Meal 2
1 package medium shrimp
1 cup onion pepper blend
1 cup rice

Meal 3
2 cans chunk light tuna
1 cup rice

Snack
3/4 cup whole milk greek yogurt
1/2 cup protein granola
1 tbsp honey
11 oz muscle milk protein drink
12g almonds

Water intake- 128oz
Caloric intake- 1651/1740
Protein- 178g
Carbs- 153g
Fat- 33g

5 Likes
159

Time- 6:15 a.m.
Starting weight- 179.1 Lbs

Db bench

4 × 10-12 @ 70 Lbs

Tricep extension

4 × 10-12 @ 60 Lbs

Db flys

4 × 10-12 @ 25 Lbs

Skullcrushers

4 × 10-12 @ 50 Lbs

Supinated front raises

4 × 10-12 @ 15 Lbs

Tricep pushdowns

4 × 10-12 @ 45 Lbs

Meal 1
3 whole eggs
1 cup mushrooms

Meal 2
3 lasagna noodles
1 cup gardein beefless ground
1 cup ragu pasta sauce
1/2 cup daiya mozzarella
1/4 container follow your heart feta

Meal 3
2 cans chunklight tuna
1 cup rice

Snack
2 11oz muscle milk protein drinks

Caloric intake- 1689/1740
Water intake- 128oz
Protein- 146g
Carbs- 155g
Fat- 52g

4 Likes
160

Time- 6:15 a.m.

Hammer strength pulldown

4 × 10-12 @ 180 Lbs

Preacher curls

4 × 10-12 @ 60 Lbs

Superset with db preacher curls

4 × 10-12 @ 15 Lbs

Cable row

4 × 10-12 @ 100 Lbs

Alternating db curls

4 × 10-12 @ 25 Lbs

Lat pullthroughs

4 × 10-12 @ 45 Lbs

Hammer curls

4 × 10- 12 @ 15 Lbs

Meal 1
170g greek yogurt
65g oats & honey protein granola
1 tbsp honey

Meal 2
1 cup impossible beef lite mixed with manwich sauce
150g straight cut fries
1/4 cup mozzarella

Meal 3
2 cans chunk light tuna
1 cup rice

Snack
170g greek yogurt
65g nature valley salted caramel granola
1 tbsp honey

Water intake- 128 oz
Caloric intake- 1656/1740
Protein- 138g
Carbs- 209g
Fat- 38g

4 Likes
161

Time- 6:15 a.m.

Seated leg curls

4 × 10-12 @ 95 Lbs

Low bar squats

4 × 10-12 @ 185 Lbs ( failed at #6 last set)
1 × 5 @ 205 Lbs ( make up for the missed reps the set before)

Hack squats

4 × 10-12 @ 225 Lbs

Lateral raises

4 × 10-12 @ 15 Lbs

Rear delt flys

2 × 10-12 @ 10 Lbs

Super set with Face pulls

2 × 10-12 @ 35 Lbs ( ran out of time, had to cram these together to get home)

Meal 1
2 eggs
250g liquid egg whites

Meal 2
8oz salmon
1 cup rice

Meal 3
2 cans chunk light tuna
1 cup rice

Snack
170g greek yogurt
65g Nature Valley salted caramel granola
1 tbsp honey
11 oz muscle milk protein drink

Water intake- 128oz
Caloric intake- 1620/1740
Protein- 180g
Carbs- 145g
Fat- 34g

4 Likes
162

Thursday
Time- 6:15 a.m.

Incline db bench

4 × 10-12 @ 60 Lbs
1 × 5 @ 70 Lbs

Dips

4 × 10-12 @ bodyweight

Incline skullcrushers

4 × 10-12 @ 50 Lbs

Incline db flys

4 × 10-12 @ 25 Lbs

Tricep pushdowns

4 × 10-12 @ 50 Lbs

Supinated cable raises

4 × 10-12 @ 10 Lbs

Meal 1
2 eggs
250g egg whites

Meal 2
8oz salmon
1 cup rice
1 simple truth mashed avocado pack

Meal 3
2 cans chunk light tuna
1 cup rice

Snack
2 11oz muscle milk

Water intake- 128 oz
Caloric intake- 1459/1740 (missed out on a couple hundred calories, added my breakfast on myfitnesspal twice by mistake. Didn’t realize until I posted)

Protein- 179g
Carbs- 96g
Fat- 39g

4 Likes
163

Friday

No gym today. Got drafted for late overtime again today.

Meal 1
2 whole eggs
250g egg whites

Meal 2
2 gardein f’sh filets
100g greek yogurt based tartar sauce
200g fries
2 whole wheat buns

Meal 3
2 cans chunk light tuna
1 cup rice

Snack
170g greek yogurt
65g oats & honey granola
1 tbsp honey

Water- 128oz
Caloric intake- 1732/1740
Protein- 140g
Carbs- 195g
Fat- 43g

5 Likes