Brendan's Training Log

Training Bodybuilding
201

March 21st, 2006

Training: Cardio

-35 minutes elliptical

-Grip Work:

-A Reverse BB Curls 8 x 3 @ 80lbs with 60 second rest intrevals. Completed sucessfully.

-B Plate Pinches 8 x to failure @ 50lbs with 60 second rest intrevals. Completed sucessfully.

Duration: 1 hour

-About 20 minutes worth of ab and posture work at home

Diet:

Meal 1: 6:45am
-67g Oatmeal w/ 1 TBSP Cinnamon 7/50/4
-1 can Spicy V8 3/14/0
-2 cup Egg Beaters 48/0/0
-1 Medium Apple 0/22/0
-Green Tea 0/0/0
-Apple Cider Vinegar
-200mg ALA
-Multi

Total: 60/87/4

Meal 2: 9:35am
-3 Scoops Designer Whey 54/6/4.5
-1 Package PB and Celery 7/7/13
-30g Walnuts 5/3/20
-2 Fish Oils 0/0/2
-Greens Capsule

Total: 66/16/39.5

Meal 3: 12:05am
-30g Walnuts 5/3/20
-3oz Broccoli 3/4/0
-180g Chicken Tenderloins 40/0/1
-B Complex
-Digestive Enzyme

Total: 48/7/21

Meal 4: Post Cardio
-ON Whey Shake 48/6/2
-Instant Oatmeal 7/29/3
-300mg ALA
-Chromium
-Potassium
-Vitamin C

Total: 55/35/5

Meal5: 2 hours later
-Chicken Caesar Salad 50/15/20.5
-2 HB Eggs 12/0/9
-Green Tea 0/0/0
-2 Fish Oils 0/0/2

Total: 62/15/31.5

Meal 6: Right before bed
-8oz Ground Beef 50/0/10
-2 Fish Oils 0/0/2
-ZMA
-Melatonin

Total: 50/0/12

Day Total: 341/159/113 for 3012kcal (45/20/35)

Comments:
Blah cardio days are getting boring. I think I need to find a different form of cardio so it’s not so boring anymore. I think I can up the weight on the reverse BB curls next time. There was no cheating whatsoever.

202

[quote]El_Animal wrote:
JimmyOZ wrote:
B, keep up the good work mate. Ive just had my last AofW workout tonight (only did 3 weeks of it due to aussie rules footy getting going which means more workloads each week). it definately fkd me over and i was quietly looking forward to the end of each workout lol

wed night will now see me start WM. Im looking forward to it as the 4x6 and 10x3 gives me the go ahead for FKN HEAVY lifting and i cant wait :D:D

keeping working hard mate and upping the poundages!!

I try =.

How were those Mondays with nothing but 10 x 3? Did it take long?[/quote]

The 10x3 day was long, about an hour & 5 mins or so…i didnt mind the intensity, that was fine, just a long session…the days that fkd me were the 3x12 days…i am not used to (plus i dislike it) doing high vol squats…i cant wait to get back to low reps :smiley:

203

[quote]JimmyOZ wrote:
El_Animal wrote:
JimmyOZ wrote:
B, keep up the good work mate. Ive just had my last AofW workout tonight (only did 3 weeks of it due to aussie rules footy getting going which means more workloads each week). it definately fkd me over and i was quietly looking forward to the end of each workout lol

wed night will now see me start WM. Im looking forward to it as the 4x6 and 10x3 gives me the go ahead for FKN HEAVY lifting and i cant wait :D:D

keeping working hard mate and upping the poundages!!

I try =.

How were those Mondays with nothing but 10 x 3? Did it take long?

The 10x3 day was long, about an hour & 5 mins or so…i didnt mind the intensity, that was fine, just a long session…the days that fkd me were the 3x12 days…i am not used to (plus i dislike it) doing high vol squats…i cant wait to get back to low reps :smiley:

[/quote]

Hmm that’s not bad. I was expecting longer on the 10 x 3 days. I feel ya on the squats too.

204

March 22nd, 2006

Training: WM

-A DB Flat Bench Presses 10 x 3 @ 160lbs with 60 second rest intrevals. Completed sucessfully. Last Time: 150lbs

-B1 Standing BB Military Presses 4 x 6 @ 105lbs with 60 second rest intrevals before B2. Completed sucessfully. Last Time: 100lbs

-B2 Partial DB Deadlifts 4 x 6 @ 150lbs with 60 second rest intrevals before B1. Completed sucessfully. Last Time: 140lbs

-C1 Standing Calf Raises 4 x 6 @ 315lbs with 60 second rest intrevals before C2. Completed sucessfully. Last Time: 295lbs

-C2 Upright Rows 4 x 6 @ 70lbs with 60 second rest intrevals before C1. Completed sucessfully. Last Time: 60lbs

-D Triceps Pressdowns 4 x 6 @ 170lbs with 60 second rest intrevals. Completed sucessfully. Last Time: 150lbs

-Stretches

Duration: 1 hour 1 minute

-About 20 minutes ab and posture work at home

Diet:

Meal 1: 6:45am
-67g Oatmeal w/ 1 TBSP Cinnamon 7/50/4
-1 can Spicy V8 3/14/0
-2 cup Egg Beaters 48/0/0
-1 Medium Apple 0/22/0
-Green Tea 0/0/0
-Apple Cider Vinegar
-Multi

Total: 58/85/4

Meal 2: 9:35am
-3 Scoops Designer Whey 54/6/4.5
-1 Package PB and Celery 7/7/13
-30g Walnuts 5/3/20
-2 Fish Oils 0/0/2
-Greens Capsules

Total: 66/16/39.5

Meal 3: 12:05pm
-180g Chicken Tenderloins 40/0/1
-1 cup Brown Rice 4/56/1
-85g Broccoli 3/4/0
-3 Fish Oils 0/0/3
-200mg ALA
-B Complex

Total: 47/60/5

Meal 4: PWO
-2 Scoops Surge 25/49/1.5
-1 Bottle Gatorade 0/35/0
-1 Serving Power Drive 0/0/1.5
-CEE

Total: 25/84/3

Meal 5: 1 hour later
-Chicken 36/0/2
-Brown Rice 4/60/1
-Mixed Veggies 6/9/0
-1/2 cup Fiber One 2/22/1
-1/2 Cup Egg Beaters 12/0/0
-Soy Sauce 1/0/0
-Green Tea 0/0/0
-Potassium
-Chromium
-300mg ALA
-Apple Cider Vinegar

Total: 61/91/4

Meal 6: Right before bed
-8oz Ground Beef 50/0/10
-2 Fish Oils 0/0/2
-ZMA
-Melatonin

Total: 50/0/12

Day Total: 307/337/67.5 for 3157kcal (39/42/19)

Comments:
I definitely think I finally got the weight right on this workout. I was definitely feeling it. Though it took a little less longer than usual (about 4 minutes) but maybe that’s a good thing. Also, I kight be taking a trip with my dad to New Mexico from April 2nd to about the 6th. I should still be able to train and eat well but I won’t be able to post til I get back (if I go).

205

Brendan, it is great to see that you are still hitting it hard. Any new pics coming soon so that we can see the progress?

206

Excellent. Keep this up, it’s really good. Curious to see pictures too.

207

[quote]El_Animal wrote:
JimmyOZ wrote:
El_Animal wrote:
JimmyOZ wrote:
B, keep up the good work mate. Ive just had my last AofW workout tonight (only did 3 weeks of it due to aussie rules footy getting going which means more workloads each week). it definately fkd me over and i was quietly looking forward to the end of each workout lol

wed night will now see me start WM. Im looking forward to it as the 4x6 and 10x3 gives me the go ahead for FKN HEAVY lifting and i cant wait :D:D

keeping working hard mate and upping the poundages!!

I try =.

How were those Mondays with nothing but 10 x 3? Did it take long?

The 10x3 day was long, about an hour & 5 mins or so…i didnt mind the intensity, that was fine, just a long session…the days that fkd me were the 3x12 days…i am not used to (plus i dislike it) doing high vol squats…i cant wait to get back to low reps :smiley:

Hmm that’s not bad. I was expecting longer on the 10 x 3 days. I feel ya on the squats too.[/quote]

Had my first WM day last night…felt like i was going to bust a blood vessel in my head with the squats…really liked the first day of it :D:D

keep it up mate. And yes i reckon your updated pics would show great progress.

208

[quote]helga wrote:
Brendan, it is great to see that you are still hitting it hard. Any new pics coming soon so that we can see the progress?[/quote]

It’s on my list of things to do (ever since Chris’s rerun in the blog section). if I do get pictures soon it should be around early April. I have to go back to the beginning of this log to see what I started at.

209

[quote]algian wrote:
Excellent. Keep this up, it’s really good. Curious to see pictures too.[/quote]

Thanks!

210

[quote]JimmyOZ wrote:

Had my first WM day last night…felt like i was going to bust a blood vessel in my head with the squats…really liked the first day of it :D:D

keep it up mate. And yes i reckon your updated pics would show great progress. [/quote]

Haha, gotta love those 70 second rest periods.

I’m not so sure. I’ve been avoiding looking in the mirror because I like to walk around with a six pack. I have to keep my focus on gaining muscle. If a little fat comes alonmg with it, that’s fat because I can trim it off very quickly.

btw Jimmy, where are you from? I see a lot of euros using mate. Either that or Australians.

211

March 23rd, 2006

Training: Cardio

-35 minutes elliptical

-Grip Work:

-A Reverse Wrist Curls 6 x 4 @ 50lbs with 60 second rest intrevals. Completed sucessfully.

-B heavy Shrugs 6 x to failure @ 225lbs with 60 second rest intrevals. Completed sucessfully.

Duration: 1 hour

-About 20 minutes worth of ab and posture work at home

Diet:

Meal 1: 6:45am
-67g Oatmeal w/ 1 TBSP Cinnamon 7/50/4
-1 can Spicy V8 3/14/0
-2 cup Egg Beaters 48/0/0
-1 Medium Gala Apple 0/22/0
-Green Tea 0/0/0
-Apple Cider Vinegar
-200mg ALA
-Multi

Total: 60/87/4

Meal 2: 9:35am
-3 Scoops Designer Whey 54/6/4.5
-1 Package PB and Celery 7/7/13
-30g Walnuts 5/3/20
-2 Fish Oils 0/0/2
-Greens Capsule

Total: 66/16/39.5

Meal 3: 12:05am
-30g Walnuts 5/3/20
-3oz Broccoli 3/4/0
-180g Chicken Tenderloins 40/0/1
-B Complex

Total: 48/7/21

Meal 4: Post Cardio
-ON Whey Shake 48/6/2
-Instant Oatmeal 7/29/3
-300mg ALA
-Chromium
-Potassium
-Vitamin C

Total: 55/35/5

Meal5: 2 hours later
-Chicken Caesar Salad 50/15/20.5
-2 HB Eggs 12/0/9
-Green Tea 0/0/0
-2 Fish Oils 0/0/2
-Natural Enzyme

Total: 62/15/31.5

Meal 6: Right before bed
-8oz Ground Beef 50/0/10
-2 Fish Oils 0/0/2
-ZMA
-Melatonin

Total: 50/0/12

Day Total: 341/159/113 for 3012kcal (45/20/35)

Comments:
This felt pretty good for a cardio day. I sweating like hell though. Surprisingly, I’m not sore at all from yesterday’s workout. I was expecting my shoulders/pecs/tris to be sore but when I woke up they were just a little tight. Right now they’re completely fine.

212

[quote]El_Animal wrote:
. I have to keep my focus on gaining muscle.[/quote]

Yet you still do cardio 3 or 4 times a week. You’ve put on what 10 lbs in 3 months? At your age and weight that sucks…sorry to burst your 6 pack bubble.

213

[quote]El_Animal wrote:
JimmyOZ wrote:

Had my first WM day last night…felt like i was going to bust a blood vessel in my head with the squats…really liked the first day of it :D:D

keep it up mate. And yes i reckon your updated pics would show great progress.

Haha, gotta love those 70 second rest periods.

I’m not so sure. I’ve been avoiding looking in the mirror because I like to walk around with a six pack. I have to keep my focus on gaining muscle. If a little fat comes alonmg with it, that’s fat because I can trim it off very quickly.

btw Jimmy, where are you from? I see a lot of euros using mate. Either that or Australians.[/quote]

Yeah, Australian living in NYC atm. Me and alphaboy on here used to train together back home.

Brendan, do you play any sports?

214

[quote]pja wrote:
El_Animal wrote:
. I have to keep my focus on gaining muscle.

Yet you still do cardio 3 or 4 times a week. You’ve put on what 10 lbs in 3 months? At your age and weight that sucks…sorry to burst your 6 pack bubble. [/quote]

You’re right I do probably do too much cardio. I ahd it down to 2x per week but when i started the WM I upped it again to 3x per week. I need to work on it. You don’t have to be an ass.

215

[quote]JimmyOZ wrote:
El_Animal wrote:
JimmyOZ wrote:

Had my first WM day last night…felt like i was going to bust a blood vessel in my head with the squats…really liked the first day of it :D:D

keep it up mate. And yes i reckon your updated pics would show great progress.

Haha, gotta love those 70 second rest periods.

I’m not so sure. I’ve been avoiding looking in the mirror because I like to walk around with a six pack. I have to keep my focus on gaining muscle. If a little fat comes alonmg with it, that’s fat because I can trim it off very quickly.

btw Jimmy, where are you from? I see a lot of euros using mate. Either that or Australians.

Yeah, Australian living in NYC atm. Me and alphaboy on here used to train together back home.

Brendan, do you play any sports?[/quote]

I used to play soccer for my high school and even tried football for a while but I quit because I want to pursue bodybuilding full time.

216

March 24th, 2006

Training: WM

-A Chin-Ups 10 x 3 @ Bodyweight + 30lbs with 70 second rest intrevals. Completed sucessfully. Last Time: Bodyweight + 25lbs

-B1 Deline DB Bench Presses 4 x 6 @ 150lbs with 60 second rest intrevals before B2. Completely sucessfully. Last Time: 150lbs

-B2 Standing DB Hammer Curls 4 x 6 @ 70lbs with 60 second rest intrevals before B1. Had to cheat on the last few reps. Last Time: 70lbs

-C1 Seated Calf Raises 4 x 6 @ 110lbs with 60 second rest intrevals before C2. Completed sucessfully. Last Time: 105lbs

-C2 Lying Leg Curls 4 x 6 @ 92.5lbs with 60 second rest intrevals before C1. Completed sucessfully. Last Time: 90lbs

-D Lunges 4 x 6 @ 140lbs with 60 second rest intrevals. Completed sucessfully. Last Time: 135lbs

-Stretches

Duration: 1 hour 10 minutes

-About 20 minutes ab and posture work at home

Diet:

Meal 1: 6:45am
-67g Oatmeal w/ 1 TBSP Cinnamon 7/50/4
-1 can Spicy V8 3/14/0
-2 cup Egg Beaters 48/0/0
-1 Medium Apple 0/22/0
-Apple Cider Vinegar
-Multi

Total: 58/86/4

Meal 2: 9:35am
-3 Scoops Designer Whey 54/6/4.5
-1 Package PB and Celery 7/7/13
-30g Walnuts 5/3/20
-2 Fish Oils 0/0/2
-Greens Capsules

Total: 66/16/39.5

Meal 3: 12:05pm
-180g Chicken Tenderloins 40/0/1
-1 cup Brown Rice 4/56/1
-85g Broccoli 3/4/0
-Green Tea 0/0/0
-3 Fish Oils 0/0/3
-200mg ALA
-B Complex

Total: 47/60/5

Meal 4: PWO
-2 Scoops Surge 25/49/1.5
-1 Bottle Gatorade 0/35/0
-1 Serving Power Drive 0/0/1.5
-CEE

Total: 25/84/3

Meal 5: 1 hour later
-Chicken 36/0/2
-Brown Rice 4/60/1
-Mixed Veggies 6/9/0
-1/2 cup Fiber One 2/22/1
-1/2 Cup Egg Beaters 12/0/0
-Soy Sauce 1/0/0
-Green Tea 0/0/0
-Potassium
-Chromium
-300mg ALA
-Apple Cider Vinegar

Total: 61/91/4

Meal 6: Right before bed
-8oz Ground Beef 50/0/10
-2 Fish Oils 0/0/2
-ZMA
-Melatonin

Total: 50/0/12

Day Total: 307/337/67.5 for 3184kcal (39/42/19)

Comments:
All the weights on this workout were about right. I should probably only increase the chin-ups 2.5 next time. I should move up to the 80lbs DBs for the decline. I should keep the standing hammer curls the same for about one more time. I should up the seated calf raises about 5lbs and the leg curls 2.5lbs but keep the lunges the same next time. Phew, that was a mouthful.

217

El_Animal,
From what I hear, it is not a good idea to stretch after a weight trainings session. You have a higher chance of potentially hurting yourself. It is good to do a little dynamic flex stuff before a weight training session, but save the static stretching tell at least a couple hours after your weight training session. It also might be a good idea to ice immediately after a heavy weight training session and foam roll as much as possible. Hope this helps.

Keep up the good progress!
Brendan B

218

[quote]El_Animal wrote:
pja wrote:
El_Animal wrote:
. I have to keep my focus on gaining muscle.

Yet you still do cardio 3 or 4 times a week. You’ve put on what 10 lbs in 3 months? At your age and weight that sucks…sorry to burst your 6 pack bubble.

You’re right I do probably do too much cardio. I ahd it down to 2x per week but when i started the WM I upped it again to 3x per week. I need to work on it. You don’t have to be an ass.
[/quote]

Is cardio realy that bad for muscle gain ? I even see those strong man guys doing some sort of cardio, might be more intense. And one more thing i heard about cardio , well it?s quite obvious but you train your heart and the ability to give oxygen to your muscle wich shoud improve you in some ways. Didnt body builders go 3x10 ? Or am I just fucking around ? :smiley: .

219

[quote]Lindow wrote:
El_Animal wrote:
pja wrote:
El_Animal wrote:
. I have to keep my focus on gaining muscle.

Yet you still do cardio 3 or 4 times a week. You’ve put on what 10 lbs in 3 months? At your age and weight that sucks…sorry to burst your 6 pack bubble.

You’re right I do probably do too much cardio. I ahd it down to 2x per week but when i started the WM I upped it again to 3x per week. I need to work on it. You don’t have to be an ass.

Is cardio realy that bad for muscle gain ? I even see those strong man guys doing some sort of cardio, might be more intense. And one more thing i heard about cardio , well it?s quite obvious but you train your heart and the ability to give oxygen to your muscle wich shoud improve you in some ways. Didnt body builders go 3x10 ? Or am I just fucking around ? :smiley: .

[/quote]

Cardio is good for you…but this kid is trying to gain muscle and he’s not exactly lighting the world on fire with it so he either needs to eat more and keep doing the same amount of cardio, which would be my way of doing
it since I never have problems eating, or eat the same and drop the cardio.

220

[quote]pja wrote:
Lindow wrote:
El_Animal wrote:
pja wrote:
El_Animal wrote:
. I have to keep my focus on gaining muscle.

Yet you still do cardio 3 or 4 times a week. You’ve put on what 10 lbs in 3 months? At your age and weight that sucks…sorry to burst your 6 pack bubble.

You’re right I do probably do too much cardio. I ahd it down to 2x per week but when i started the WM I upped it again to 3x per week. I need to work on it. You don’t have to be an ass.

Is cardio realy that bad for muscle gain ? I even see those strong man guys doing some sort of cardio, might be more intense. And one more thing i heard about cardio , well it?s quite obvious but you train your heart and the ability to give oxygen to your muscle wich shoud improve you in some ways. Didnt body builders go 3x10 ? Or am I just fucking around ? :smiley: .

Cardio is good for you…but this kid is trying to gain muscle and he’s not exactly lighting the world on fire with it so he either needs to eat more and keep doing the same amount of cardio, which would be my way of doing
it since I never have problems eating, or eat the same and drop the cardio.[/quote]

That’s what I try to do except the food bill gets to be the limitng factor.