9/22 legs
Nutrition uncounted
leg extensions 50-20, 75lbs 2x20 ssw/leg curls 50lbs 2x20 75lbs-15 ssw/step ups +20 3x10
box squats Warmups-45-95-185-225-275x8,315x5,340x3,365x1
front squats 135x3x8
lunges bw 2x15 ssw/romanian split squats +15 2x15
calf raises bw 3x15 ssw/leg extensions 100lbs 3x15
9/23
nutrition uncounted total-daily intake 1078cals-168pro-55carrb-8fat + dinner
weighted pulldowns 3x20 ssw/leg raises 3x20
med ball jacknifes 2x20 ssw/bar twists 2x20
incline db curls 30 3x20 ssw/1 arm tri extension 35 3x20
seated alt curls 30 3x15 ssw/overhead tri ext 100lbs 3x15
face pulls BW 3x10 ss/iso curls 30 3x10 ssw/skullcruchers+presses 115 3x10/10
tri pushdoesn 2x15 ssw/standing curls 115 2x10
9/24
nutrition uncounted
rear lat raise 20-15,30-12,35-10,40-10 ssw/side lateral raises *same weight and rep
Pushpress BB 135-12, 165-10, 185-8, 205-5, 225-4
seated mil press 135-25 partials, 135 2x15
upright rows 135 3x10 ssw/incline front raies 20 3x12
bb shrugs 315 4x20 ssw/standing bar press 3x25
9/25
Nutrition uncounted nothing extreme
lifts: Back
straight leg deadlifts 135lbs-10, 155-10, 165-10
deadlifts 225-5,275-5,315-3,365-1
TBar rows 160 3x10
bent over rows 225 3x8
pulldowns 20,15,15 ssw/hammer curls 3x15
seated rows 2x20 ssw/hammer curls
9/26
Saturday, Nuttition uncounted-low protein/high carb
low impact 4mile hike
chest and tris:
warmup
decline bb 135-25,185-20,225-15,265-6
flat bb 265-5,285-3,305-1
incline bb 225 3x10 185-15,14
dips bw-15,15,+30-10,10
CGB 185 2x10
Tripressdowns 10,12,15
1 arm overhead tri ext 1x15 30lbs
9/28
2573 CALS-306G PROTEIN 158g carbs 68g fats
Back and Bis
BW Pullups 4x8
Inverted rows BW 4x10
1 arm rows 80 2x20 100 2x15
bent over rows 185 3x12
BB shrugs 275 4x20 ssw/incline curls 30 4x15
bb cursl 95 3x10
incline cb curls 60 3x12
abs x 3 20pikes/10llifts/10bikicks
9/29
1985cals 285g protein 63g carbs 49g fats + dinner(nothing out of whack)
shoulders and tris
side laterals 20 3x20 ssw/rear lateras (bench) 20 3x15
BB Push press 135-10, 185-5, 225 3x3
side laterals 30,35,40 x10
1 arm tri pdwns 3x15
reverse grip pdwns 3x15
skullcrushers 123 x3 x15
9/30
Nutrition
2213cals-241g protein-191g carbs-44g fats
Legs:
Leg Extensions 85 3x15 ssw/ leg curls 50 3x15 ssw/step ups BW 3x15
Free squats heels up, 1"board. 135 2x15, 155x12,175x10,195x8
Box Squats 275 3X5
Front Squats 135 3x8
Reverse Lunges BW 3x10
Leg Extensions 85 3x15 ss/Calf Raies BW 3x20
Decline situps, 1x50
10/1
Nutrition:
2690cals-266g protein-246g carbs-69g fats
Lifts:
Core and Bi’s
Roman chairs 4x12 ssw/Weighted pulldowns 4x12
Weighted pikes +25/+35/+35 3x20 ssw/leg lifts 3x15
Ab wheel 3x15 ssw/Decline crunches 3x20
standing alt curls 30 4x15
DB Preacher curls 30 3x15
Seated alt curls 35 3x12
standing cable curls heavy 3x8
bar curls (45Lbs only) 2x20
10/2
Nutrition 1931 cals 218g protein 112g carbs 64g fats + dinner (chinese)
lifts:
Weighted pikes + side bends +35 2x15/+35 2x15
Incline BB 135-15, 185-10, 225 3x7 ssw/wide grip pullups 3x7
Flat DB press 100lbs 3x12 ssw/BO BB rows 225 3x7
CGBB 185 3x12 ssw/BO DB rows 60lbs 3x10 (glass style)
Pullovers 80lbs 2x12 ssw/Rope Tri Pushdowns 2x20
10/5
Nutrition
2642cals-327g protein-91g carbs-101g fats
Lifts: Legs + Back
Leg extensions 3x20@50lbs ssw/leg curls 3x15@50lbs
Free squats 135-15, 185-12, 225 3x10
Deadlifts 135-10, 185-8, 225 3x5
good mornings 45lbsx10, 65lbs 3x10
Pullups standard BW 3x8
chinups +20 3x5
1 arm rows 100lbs no straps 4x10
shrugs 275lbs 4x25
10/6
Nutrition
2113cals-266g protein-121g carbs-73g fats
lifts:
Chest only;
Decline BB 135-25, 185-20, 225-15/14/13
Incline BB 225-7/7/7/5
Flat BB 225-4x10
Incline DB 100lbs-3x8
Dips BW-15, +30-10, +40-10,+45-9
Low Incline BB Pump 135x25 reps
10/7
nutrition:
3081cals-328g protein-107g carbs-136.5g fats
Lifts: core and bi’s
Hanging leg raises4x12 ssw/decline situps 4x15
Med Ball pikes 4x15 w/side crunches 4x15ea ssw/Decline leg lifts 4x10
Ab wheel 4x12
standing bb curls 65-15, 85-12, 105-2x10
incline db curls 30 3x15
iso curls 30 3x15
10-8
Nutrition:
2427cals-350g protein-95g carbs-78g fats
Lifts:
Shoulders
BB Pushpress 155-10, 185-5, 205-3, 225-2, 135-1
DB Seated press 80lbs 4x12
SIde laterals 30-15,35-12,40-10,45-8
Rear Laterals Incline 20lbs 4x12 ssw/bent over 30lbs 4x8
Upright rows 135-10, 145 3x10
general notes,
weight has remained about 238lbs-241lbs depending on the diet. training has stayed routine, i have taken the last 2 weekends off (2 days each) to rest as i was finding myself extremely sore in the joints and just regular muscle fatigue. diet has been ok, can definately improve-specifically the weekends, m-f is solid, but the weekends are killing me with eating out, etc. ive got to get those lined out, and back on track. I believe overall composition has improved, my belt is needing to be cinched up another notch, shoulders seem wider and upper back seems to be rounding taller. need to get new measurements at the end of this month, also need to start adding in cardio again, 30 mins a day i believe will really make the difference.
10/9
nutition 1204cals-235g protein-28.5g carbs-11g fats + dinner
lifts:
pullups BW 4x6
Chinups +30 4x4,5,5,4
TBar rows 3plts 15, 4plts 3x12
CGB 145-20, 205-15, 215-10, 225-8
Lying db tri ext 30lbs 4x15
Tri pushdowns 4x20
10/10
Nutrition uncounted
Legs:
Leg extensions 50-30, 75-3x25 ssw/leg curls 50-15, 75x12,10,10
Step ups +20-15, +30-15, +40-10
Front squats 135lbs 5x10
Back Squats (free) 225-8, 275 3x5
Walking lunges 4x15
10/12
Last day working out in the ‘Shed’, joined a real gym yesterday so i can stay warm this winter, sled pulling is still in effect for saturdays though. still trying to get a tire!
Lifts:
Chest
Incline BB Press 135-3x15, 185-3x15, 225-10, 245-8, 255-5
High Incline BB Press 185-3x12
Flat DB Press 100lbs 4x10
Flat flies 60lbs 3x12
Dips BW-12, +30-3x10
Flat Burnout BB Press 185-3x15
50 decline crunches
Nutrtion:
Macros uncounted-2 protein shakes, 7 eggs (2whole-5whites), 2.5cups brown rice w/almonds + 2 tins tuna, metrx meal replacement shake, dinner=Hamburger helper, C.Cheese, green beans.
10/13
Nutrition:
1630cals-50g fats-79g carbs-217g protein + dinner(big salad w/1cup c.cheese, 5 scrambled eggs, 3 oc cheese)
Lifts:
Back and Bi’s
Wide grip pullups 3x5
Nuetral grip pullups 3x8
Bent oVe bb rows 135-12, 225-10, 255-8, 275-5
Deadlifts 225-8, 315-3, 335-2
1 arm rows 100-15, 110-10, 120-10
Seated rows 15-12-10
Preacher curls 3x15,12,12 ssw/hyperextenions 3x10
Incline curls 35 3x12
standing alt curls (hammer) 35-10, 40 2x10
Treadmill 15min.
10/14
Nutrition:
shake-4:30am, PWo shake 7:30am-8oz chicken + brn rice & almonds 11am, same 2pm, shake 3pm, 2tbspn p.butter 5:30pm, steak stirfry w/rice 7pm.
Lifts-Legs
Lef extensions 85lbs 3x20 ssw/lying leg curls 80lbs 3x15
Leg Press seated 90-20, 110 2x20
Front squats 135lbs 3x10
Hack squats 225 3x10
Leg Press Seated 210-15, 250-15, 290-15
Leg extensions 145-10, 160-10, 175-10 ssw/ seated leg curls 1plt 15, 1.5 plts 2x15 ssw/seated calf presses 3x25 weight??
Treadmill 20 min
10/15
Nutrition
2742cals-82g fats-169g carbs-273g protein
lifts:
shoulders only
warmups
side laterals 35-12,40-10,45-10,50-10
HS shlder press 185-12, 225-10, 275-8, 295-8
DB Press seated 80-12, 90-10, 100-8
front raises 35-10, 40 2x10
rear laterals machine 70-20, 85-15,100-15,115-15
bb Shrugs 405 3x10, 315-10,225-15,135-15
15 min treadmill