Back With A Vengeance 2024

Training Logs
164

Monday
Time- 6:15 a.m.

Starting weight- 174.4 Lbs

Db bench

4 × 10-12 @ 70 Lbs
1 × 5 @ 75 Lbs

Tricep extension

4 × 10-12 @ 60 Lbs

Superset with barbell extensions

4 × 10-12 @ 30 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
2 whole eggs
250g liquid egg whites

Meal 2
8oz salmon filet
1 cup rice
1 cup onion & pepper blend

Meal 3
2 cans chunk light tuna
1 cup rice

Snacks
200g greek yogurt
65g oats & honey protein granola
1 tbsp clover honey
11oz muscle milk protein drink
1 Simple truth mashed avocado pack
1 Slice bunny whole grain white bread

Caloric intake- 1739/1740
Water intake- 128oz
Protein- 186g
Carbs- 164g
Fat- 36g

4 Likes
165

Tuesday
Time- 6:15 a.m.

Hammer strength pulldown

4 × 10-12 @ 180 Lbs

Preacher curls

4 × 10-12 @ 50 Lbs

Superset with db preacher curls

4 × 10-12 @ 15 Lbs

Barbell row

4 × 10-12 @ 95 Lbs

Alternating db curls

4 × 10-12 @ 25 Lbs

Lat pullthroughs

4 × 10-12 @ 45 Lbs

Hammer curls

4 × 10- 12 @ 15 Lbs

Cardio

Treadmill
Distance- 4.1 miles
Time- 30 minutes
Calories- 445

Meal 1
2 eggs
250g egg whites

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

Meal 3
8oz salmon
1 cup rice
1 cup onion & pepper blend

Water intake- 128 oz
Caloric intake- 1656/1740
Protein- 162g
Carbs- 141g
Fat- 45g

4 Likes
166

Wednesday
Time- 6:15 a.m.

Seated leg curls

4 × 10-12 @ 100 Lbs

Low bar squats

4 × 10-12 @ 205
1 × 5 @ 225 Lbs

Flex fitness shoulder press

4 × 10-12 @

Hack squats

4 × 10-12 @ 225 Lbs

Lateral raises

3 × 10-12 @ 15 Lbs

Rear delt flys

3 × 10-12 @ 10 Lbs

Meal 1
2 eggs
200g liquid egg whites

Meal 2
2 gardein f’sh filets
2 healthy life whole wheat buns
200g crinkle cut fries
100g greek yogurt

Meal 3
2 cans chunk light tuna
1 cup rice

Snack
200g greek yogurt
65g protein granola
1 tbsp honey

Water intake- 128oz
Caloric intake- 1726/1740
Protein- 140g
Carbs- 200g
Fat- 41g

4 Likes
167

Thursdqy
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
1 × 5 @ 60 Lbs

Incline db flys

4 × 10-12 @ 25 Lbs
1 × 5 @ 30 Lbs

Tricep pushdowns

4 × 10-12 @ 50 Lbs
1 × 5 @ 57.5

Supinated cable raises

4 × 10-12 @ 15 Lbs

Cardio
Treadmill
Time- 30 minutes
Distance- 4.3 miles
Calories- 463

Meal 1
2 eggs
200g egg whites

Meal 2
5oz impossible beef lite
1/2 cup manwich mix
150g crinkle cut fries

Meal 3
8oz salmon
1 cup rice
1 cup pepper & onion blend
1 simple truth mashed avocado pack

Snack
170g greek yogurt
65g protein granola
1 tbsp honey

Water intake- 128 oz
Caloric intake- 1721/1740
Protein- 143g
Carbs- 178g
Fat- 44g

4 Likes
168

Friday
Time- 6:15 a.m

Lat pulldowns

4 × 10-12 @ 120 Lbs
1 × 4 @ 140 Lbs

Barbell rows

4 × 10-12 @ 115 Lbs

Preacher curls

4 × 10-12 @ 60 Lbs

Superset with dumbbell preacher curls

4 × 10-12 @ 15 Lbs

Lat pullthroughs

4 × 10-12 @ 45 Lbs

Incline alternating curls

4 × 10-12 @ 20 Lbs

Hammer curls

4 × 10-12 @ 20 Lbs

Cardio
Treadmill
Time- 30 minutes
Distance- 4.1 miles
Calories- 437

Meal 1
2 whole eggs
250g liquid egg whites
1 cup mushrooms
Meal 2
Homemade pizza
3/4ths of a kroger pizza dough
1/4th cup kroger pizza sauce
1/2 cup mozzarella
6 field roast plant based pepperoni
Mushrooms
Black olives
Banana peppers

Meal 3
2 cans chunk light tuna
1 cup rice

Water intake- 148 oz
Caloric intake- 1682/1740
Protein- 130g
Carbs- 208g
Fat- 40g

4 Likes
169

Saturday
Time- 6:15 a.m.

Dumbbell stiff legged deadlifts

4 × 10-12 @ 55 Lbs

Pause rep squats

4 × 10-12 @ 135 Lbs

Db shoulder press

2 × 10-12 @ 40 Lbs
1 × 10 @ 45 Lbs
1 × 10 @ 50 Lbs

Hip thrusts

1 × 12 @ 135 Lbs
1 × 10 @ 185 Lbs
1 × 10 @ 225 Lbs
1 × 10 @ 275 Lbs

Seated lateral raises

3 × 10-12 @ 15 Lbs

Superset with seated rear delt flys

3 × 10-12 @ 15 Lbs

Meal 1
2 whole eggs
200g egg whites

Meal 2
Olive garden
Herb grilled salmon
Steamed broccoli
1/2 of an olive garden breadstick
1/2 of a to go order garden salad (used half of the little shotglass of italian dressing)

Meal 3
8oz salmon
1 cup pepper & onion blend
1 cup rice

Snack
1 scoop dymatize fruity pebble protein powder
8oz ripple kids plant based milk

Water intake- 148oz
Caloric intake- 1672/1740
Protein- 169g
Carbs- 86g
Fat- 66g

5 Likes
170

Monday
Time- 6:15 a.m.

Starting weight- 172.2 Lbs

I have come to the realization that I’m trying to progress faster than I probably should. I try to increase weight every week no matter what and then end up pissed if I fail. So I’m gonna keep the weights the same for a little while and really focus on form and good clean reps.

Db bench

4 × 10-12 @ 70 Lbs

Tricep extension

4 × 10-12 @ 60 Lbs

Superset with barbell extensions

4 × 10-12 @ 30 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 @ 42.5 Lbs

Meal 1
2 whole eggs
250g liquid egg whites

Meal 2
8oz cod
1 cup rice
1 cup onion & pepper blend

Meal 3
2 cans chunk light tuna
1 cup rice

Snacks
1 scoop dymatize fruity pebbles protein powder
170g whole milk greek yogurt
65g oats & honey protein granola
1 tbsp clover honey
28g blue diamond lighlty salted almonds

Caloric intake- 1708/1740
Water intake- 220oz
Protein- 173g
Carbs- 155g
Fat- 41g

4 Likes
171

Tuesday
Time- 6:15 a.m.

Hammer strength pulldown

4 × 10-12 @ 180 Lbs

Standing barbell curl (preacher curl pad is being replaced

4 × 10-12 @ 45 Lbs

Barbell row

4 × 10-12 @ 95 Lbs

Alternating db curls

4 × 10-12 @ 25 Lbs

Lat pullthroughs

4 × 10-12 @ 45 Lbs

Hammer curls

4 × 10- 12 @ 20 Lbs

Meal 1
2 eggs
250g egg whites

Meal 2
8oz atlantic cod
1 cup rice
1 cup 3 pepper and onion blend
1 simple truth smashed avocado cup

Meal 3
2 cans chunk light tuna
1 cup rice
1 cup onion & pepper blend

Snack
1 scoop dymatize fruity pepples protein powder
170g whole milk greek yogurt
65g millville oats & dark chocolate protein granola
1 tbsp clover honey

Water intake- 128 oz
Caloric intake- 1663/1740
Protein- 169g
Carbs- 160g
Fat- 33g

4 Likes
172

Wednesday

Work was canceled due to snow.

Cardio- Treadmill
Time- 20 minutes
Distance- 2.5 miles
Calories- 275 cals

Meal 1
2 eggs
250g liquid egg whites

Meal 2
8oz salmon
1 cup rice
1 cup pepper & onion blend

Meal 3
2 cans chunk light tuna
1 cup rice
1 cup onion & pepper blend

Snack
1 scoop dymatize fruity pebbles protein powder
170g whole milk greek yogurt
65g millville protein granola
1 tbsp clover honey

Water intake- 148oz
Caloric intake- 1703/1740
Protein- 177g
Carbs- 160g
Fat- 35g

4 Likes
173

Thursday
Time- 6:15 a.m.

Seated leg curls

4 × 10-12 @ 90 Lbs

Low bar squats

4 × 10-12 @ 205 (this felt way harder this week, I dont know if I’m just tired in general or if my legs are tired from the cardio before work)

Flex fitness shoulder press

4 × 10-12 @ 135 Lbs

Hack squats

4 × 10-12 @ 225 Lbs

Lateral raises

3 × 10-12 @ 15 Lbs

Rear delt flys

3 × 10-12 @ 10 Lbs

Cardio- treadmill
Time- 30 minutes
Distance- 4.3 miles
Calories- 430

Meal 1
2 eggs
200g liquid egg whites

Meal 2
100g beyond steak bites
1/2 cup frozen corn
1 can french style green beans
1 medium potato

Meal 3
2 cans chunk light tuna
1 cup rice
1 cup onion & pepper blend

Snack
1 scoop dymatize fruity pebbles protein powder
170g greek yogurt
65g protein granola
1 tbsp honey

Water intake- 148oz
Caloric intake- 1726/1740
Protein- 165g
Carbs- 195g
Fat- 33g

4 Likes
174

Friday
Time- 6:15 a.m.

Incline db bench

4 × 10-12 @ 65 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 front raises

4 × 10-12 @ 15 Lbs

Meal 1
2 eggs
250g egg whites

Meal 2
3 gardein f’sh filet
150g crinkle cut fries

Meal 3
8oz Atlantic cod
1 cup rice
1 cup pepper & onion blend

Snack
170g greek yogurt
65g protein granola
1 tbsp honey

Water intake- 148 oz
Caloric intake- 1655/1740
Protein- 122g
Carbs- 174g
Fat- 49g

5 Likes
175

Monday
Time- 6:15 a.m.

Starting weight- 173.4 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 @ 42.5 Lbs

Meal 1
2 whole eggs
250g liquid egg whites

Meal 2
8oz salmon
1 cup rice
1 cup onion & pepper blend

Meal 3
2 cans chunk light tuna
1 cup rice
1/2 cup black beans
1 simple truth mashed avocado cup

Snacks
170g nonfat greek yogurt
65g oats & dark chocolate protein granola
1 tbsp clover honey

Caloric intake- 1608/1740
Water intake- 220oz
Protein- 164g
Carbs- 159g
Fat- 31g

4 Likes
176

Tuesday
Time- 6:15 a.m.

Cardio- treadmill
Time- 30 minutes
Distance- 2.5 miles
Calories- 365

Hammer strength pulldown

4 × 10-12 @ 180 Lbs

Standing barbell curl

4 × 10-12 @ 50 Lbs

Barbell row

4 × 10-12 @ 95 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 egg whites

Meal 2
3 gardein f’sh filet
150g crinkle cut fries

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

Snack
170g nonfat greek yogurt
65g millville oats & dark chocolate protein granola
1 tbsp clover honey

Water intake- 174oz
Caloric intake- 1632/1740
Protein- 132g
Carbs- 170g
Fat- 45g

4 Likes
177

Wednesday
Time- 6:15 a.m.

Cardio- 1.3 mile walk with the wife and kid before work

Seated leg curls

4 × 10-12 @ 90 Lbs

Low bar squats

4 × 10-12 @ 205 Lbs

Flex fitness shoulder press

4 × 10-12 @ 135 Lbs

Hack squats

4 × 10-12 @ 225 Lbs

Lateral raises

3 × 10-12 @ 15 Lbs

Rear delt flys

3 × 10-12 @ 10 Lbs

Meal 1
2 eggs
250g liquid egg whites

Meal 2
130g beyond steak bites
100g frozen corn
1 can french style green beans
1 large potato
1/2 tsp nonfat greek yogurt

Meal 3
2 cans chunk light tuna
1 cup rice

Snack
170g nonfat greek yogurt
65g protein granola
1 tbsp honey

Water intake- 148oz
Caloric intake- 1664/1740
Protein- 152g
Carbs- 198g
Fat- 30g

4 Likes
178

Love the consistancy man! That’s how it get done!!

2 Likes
179

Thursday
Time- 6:15 a.m.

Incline db bench

4 × 10-12 @ 65 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 front raises

4 × 10-12 @ 15 Lbs

Meal 1
2 eggs
250g egg whites

Meal 2
8oz salmon
180g cooked rice
1 cup frozen pepper & onion blend

Meal 3
2 cans chunk light tuna
1 cup rice
1 simple truth mashed avocado cup

Snack
170g nonfat greek yogurt
65g protein granola
1 tbsp honey

Water intake- 220 oz
Caloric intake- 1680/1740
Protein- 165g
Carbs- 174g
Fat- 32g

5 Likes
180

Thanks man, I appreciate that.

1 Like
181

Monday
Time- 6:15 a.m.

Starting weight- 172.6 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 @ 60 Lbs

Supinated front raises

4 × 10-12 @ 15 Lbs

Tricep pushdowns

4 × 10-12 @ 47.5 Lbs

Meal 1
2 whole eggs
250g liquid egg whites

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

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

Snacks
170g nonfat greek yogurt
65g peanut butter protein granola
1 tbsp clover honey

Caloric intake- 1743/1740
Water intake- 202oz
Protein- 166g
Carbs- 202g
Fat- 25g

4 Likes
182

Tuesday
Time- 6:15 a.m.

Hammer strength pulldown

4 × 10-12 @ 180 Lbs

Preacher curls

4 × 10-12 @ 50 Lbs

Barbell rows

4× 10-12 @ 95 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
3 egg whites
1/2 cup mushrooms
1 cup spinach

Meal 2
8oz cod
1 cup rice
10 steamed carrot sticks
1 cup steamed broccoli

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

Snack
170g nonfat greek yogurt
65g millville oats & dark chocolate protein granola
1 tbsp clover honey
1 scoop dymatize fruity pebbles protein powder
8oz ripple plant based milk

Water intake- 222oz
Caloric intake- 1733/1740
Protein- 176g
Carbs- 184g
Fat- 31g

4 Likes
183

Wednesday
Time- 6:15 a.m.

Lying leg curls

4 × 10-12 @ 90 Lbs

Pendulum squats (I’ve never done these before but my lower back has been bugging me this week.)

4 × 10-12 @ 45 Lbs

Flex fitness shoulder press

4 × 10-12 @ 135 Lbs

Hack squats

4 × 10-12 @ 185 Lbs

Lateral raises

3 × 10-12 @ 15 Lbs

Rear delt flys

3 × 10-12 @ 15 Lbs

Meal 1
2 eggs
3 eggs whites only
1/2 cup mushrooms
1 cup spinach

Meal 2
8oz cod
1 cup rice
10 steamed carrot sticks
1 cup steamed broccoli

Meal 3
2 cans chunk light tuna
1 cup rice
1/3 cup black beans
1 simple truth mashed avocado cup

Snack
170g nonfat greek yogurt
65g protein granola
1 tbsp honey

Water intake- 148oz
Caloric intake- 1635/1740
Protein- 165g
Carbs- 171g
Fat- 30g

4 Likes