Brendan's Training Log

Training Bodybuilding
221

March 25th, 2006

Training: Cardio

-35 minutes elliptical

Grip Work:

-A Reverse BB Curl 4 x 6 @ 75lbs with 60 second rest intrevals. Completed sucessfully.

-B Plate Pinches 4 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:

-ON Whey Shake 48/6/2
-Instant Oatmeal 7/29/3
-300mg ALA
-Chromium
-Potassium
-Vitamin C
-Greens Capsule

Total: 55/35/5

-Protein Pancakes 54/3/1
-FF Cream Cheese 20/4/0
-Oatmeal w/ Cinnamon 7/50/4
-Medium Apple 0/17/0
-Green Tea 0/0/0
-200mg ALA
-Multi
-Apple Cider Vinegar

Total: 78/74/5

-Chicken Stiry Fry 50/6/5.5
-PB and Celery 7/7/14
-2 Fish Oils 0/0/2
-B Complex

Total: 50/13/21.5

-Chicken Caesar Salad 50/15/20.5
-Green Tea 0/0/0

Total: 50/15/20.5

-Chicken Caesar Salad 50/15/20.5
-2 Fish Oils 0/0/2
-Green Tea 0/0/0

Total: 50/15/22.5

-8oz Ground Beef 50/0/10
-2 Fish Oils 0/0/2
-Melatonin
-ZMA

Total: 50/0/12

Day Total: 333/152/86.5 for 2719kcal (49/22/29)

Comments:
Cardio is getting harder which is scaring me. It really tempts me to step it up but I know that will only slow my gains. I just need to keep focused. Another ting I’ve noticed is that my trap strength has waned quite a bit. I might start working them a little more.

222

[quote]El_Animal wrote:
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.

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

Go buy 2 extra jars of natural PB and finish them off each week. That will give you an extra 4000 calories per week for what like 6 or 7 bucks?

223

March 26th, 2006

Training: Rest

-About 20 minutes ab and posture work at home

Diet:

-Protein Pancakes 54/3/1
-Oatmeal w/ Cinnamon 7/50/4
-FF Cream Cheese 10/2/0
-Medium Gala Apple 0/17/0
-Green Tea 0/0/0
-200mg ALA
-Multi
-Greens Capsule

Total: 71/72/5

-Buckwheat Pancakes 48/50/2
-FF Cream Cheese 15/3/0
-Fiber One 2/25/1
-Apple Cider Vinegar
-300mg ALA
-Chromium
-Greens Capsule

Total: 75/78/3

-Protein Shake 42/6/0
-PB and Celery 7/7/14
-2 Fish Oils 0/0/2
-B Complex

Total: 49/13/16

-Chicken Caesar Salad 50/15/20.5
-Green Tea 0/0/0

Total: 50/15/20.5

-Chicken Caesar Salad 50/15/20.5
-2 Fish Oils 0/0/2
-Green Tea 0/0/0

Total: 50/15/22.5

-8oz Ground Beef 50/0/10
-2 Fish Oils 0/0/2
-Melatonin

Total: 50/0/12

Day Total: 345/193/79 for 2863kcal (48/27/25)

Comments:
No weigh in or anything today. It’s actually a pretty boring day and I’m absolutely enjoying it.

224

March 27th, 2006

Training: WM

-A BB Back Squats 10 x 3 @ 225lbs with 70 second rest intrevals. Completed sucessfully. Last Time: 205lbs

-B1 Dips 4 x 6 @ Bodyweight + 32.5lbs with 60 second rest intrevals before B2. Completed sucessfully. Last Time: Bodyweight + 30lbs

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

-C1 Skull Crushers 4 x 6 @ 80lbs with 60 second rest intrevals before C2. Completed sucessfully. Last Time: 75lbs

-C2 Standing BB Curls 4 x 6 @ 80lbs with 60 second rest intrevals before C1. Completed sucessfully. Last Time: 75lbs

-D Hanging Leg Raises 4 x 6 @ Bodyweight + 25lbs with 60 second rest intrevals. Completed sucessfully. Last Time: 20lbs

-Stretches

Duration: 1 hour 8 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
-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
-200mg ALA
-B Complex

Total: 47/60/2

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: 307/337/65.5 for 3157kcal (39/42/19)

Comments:
This was a great workout. I’m starting to realize more and more that my squat progress is more mental than anything else. I’m really tempted to try a single of 2 plates. The curls and skull crushers required some cheating to get all the reps but I feel it was the best decision to up the weight since I repeated it last week.

225

March 28th, 2006

Training: Cardio

-35 minutes elliptical

-Grip Work:

-A Reverse Wrist Curls 8 x 3 @ 50lbs with 60 second rest intrevals. Completed sucessfully. Last Time: 40lbs

-B BB Shrugs 8 x to failure @ 225lbs with 60 second rest intrevals. Completed sucessfully. Last Time: 225lbs

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
-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:
I’m doing shrugs now as grip work as I’m noticing more and more that my traps are a weak bodypart. So, I guess you could say I’m trying to kill two birds with one stone in training my grip isometrically while simultaneously hitting my traps. I also picked up a camera today so I will probably be taking some pictures in the near future.

226

March 29th, 2006

Training: WM

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

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

-B2 Partial DB Deadlifts 4 x 6 @ 160lbs with 60 second rest intrevals before B1. Completed sucessfully. Last Time: 150lbs

-C1 Standing Calf Raises 4 x 6 @ 325lbs with 60 second rest intrevals before C2. Completed sucessfully. Last Time: 315lbs

-C2 Upright Rows 4 x 6 @ 75lbs with 60 second rest intrevals before C1. Completed sucessfully. Last Time: 70lbs

-D Triceps Pressdowns 4 x 6 @ 180lbs with 60 second rest intrevals. Completed sucessfully. Last Time: 170lbs

-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 didn’t really feel like I had it today. I tried to increase the DB bench presses to 170lbs but I didn’t think I’d be able to get all the sets and reps with it. Also, it feels like I’m hitting the upper limit on the upright rows. Nonetheless, I hit all the weights I planned to so I guess I shouldn’t be complaining.

227

March 30th, 2006

Training: Cardio

-35 minutes elliptical

-Grip Work:

-A Reverse BB Curls 6 x 4 @ 80lbs with 60 second rest intrevals. Completed sucessfully.

-B Plate Pinches 6 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 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
-3oz Broccoli 3/4/0
-180g Chicken Tenderloins 40/0/1
-B Complex

Total: 48/7/1

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: 341/159/93 for 2837kcal (48/22/30)

Comments:
Today was just one of those days. But I didn’t give up and now I’m done. Tomorrow will be a better day.

228

March 31st, 2006

Training: WM

-A Chin-Ups 10 x 3 @ Bodyweight + 32.5lbs with 70 second rest intrevals. Completed sucessfully. Last Time: Bodyweight + 30lbs

-B1 Deline DB Bench Presses 4 x 6 @ 160lbs with 60 second rest intrevals before B2. Completely sucessfully. Last Time: 160lbs

-B2 Standing DB Hammer Curls 4 x 6 @ 70lbs with 60 second rest intrevals before B1. Last Time: 70lbs

-C1 Seated Calf Raises 4 x 6 @ 120lbs with 60 second rest intrevals before C2. Completed sucessfully. Last Time: 110lbs

-C2 Lying Leg Curls 4 x 6 @ 95lbs with 60 second rest intrevals before C1. Completed sucessfully. Last Time: 92.5lbs

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

-Stretches

Duration: 1 hour 5 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:
This workout was great. I was nice and sweaty. I also feel a lot better than yesterday. Yesterday was just one of those days. I got a decent increase on everything but the hammer curls but they felt easier so that’s a good sign.

229

April 1st, 2006

Training: Cardio

-35 minutes elliptical

-Grip Work:

-A Reverse Wrist Curls 4 x 6 @ 40lbs with 60 second rest intrevals. Completed sucessfully. Last Time: 40lbs

-B Heavy Shrugs 4 x to failure @ 245lbs with 60 second rest intrevals. Completed sucessfully. Last Time: 225lbs

Duration: 1 hour

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

Diet:

-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
-1 serving Power Drive 0/0/1.5
-Green Tea 0/0/0
-Apple Cider Vinegar
-200mg ALA
-Multi

Total: 60/87/5.5

-ON Whey Shake 48/8/2
-30g Walnuts 5/3/20
-2 Fish Oils 0/0/2
-Greens Capsule

Total: 53/11/24

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

Total: 55/35/5

-Chicken Caesar Salad 50/15/20.5

-Chicken Caesar Salad 50/15/20.5
-Green Tea 0/0/0
-2 Fish Oils 0/0/2
-Natural Enzyme

Total: 50/15/22.5

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: 318/163/89.5 for 2730kcal (47/24/29)

Comments:
Today was the most hectic Saturday of my life lol. I took the SATs this morning until about 12:00pm and have been packing for my trip to New Mexico ever since. I will be weighing in tomorrow before I will so I might try to put the stats up before I leave.

230

[quote]El_Animal wrote:
March 29th, 2006

Training: WM

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

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

-B2 Partial DB Deadlifts 4 x 6 @ 160lbs with 60 second rest intrevals before B1. Completed sucessfully. Last Time: 150lbs

-C1 Standing Calf Raises 4 x 6 @ 325lbs with 60 second rest intrevals before C2. Completed sucessfully. Last Time: 315lbs

-C2 Upright Rows 4 x 6 @ 75lbs with 60 second rest intrevals before C1. Completed sucessfully. Last Time: 70lbs

-D Triceps Pressdowns 4 x 6 @ 180lbs with 60 second rest intrevals. Completed sucessfully. Last Time: 170lbs

-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 didn’t really feel like I had it today. I tried to increase the DB bench presses to 170lbs but I didn’t think I’d be able to get all the sets and reps with it. Also, it feels like I’m hitting the upper limit on the upright rows. Nonetheless, I hit all the weights I planned to so I guess I shouldn’t be complaining.[/quote]

Just wondering, DB Bench Presses, are you actually using 160lb DB’s or are you using 2 x 80lb DB’s.

And on your hammer Curls you state you use 70lb Db’s. Or are you using 2 x 35lb Db’s.

Normally if you do a log and you do 70lb or 160lb dumbbells the individual DB’s weigh that total. You dont add both DB’s together.

This is a serious question and in no-means having a go at you. If you use 160lb Db’s and 70lb Db’s thats great. Hope to see some pics soon.

231

[quote]Alphaboy wrote:
El_Animal wrote:
March 29th, 2006

Training: WM

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

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

-B2 Partial DB Deadlifts 4 x 6 @ 160lbs with 60 second rest intrevals before B1. Completed sucessfully. Last Time: 150lbs

-C1 Standing Calf Raises 4 x 6 @ 325lbs with 60 second rest intrevals before C2. Completed sucessfully. Last Time: 315lbs

-C2 Upright Rows 4 x 6 @ 75lbs with 60 second rest intrevals before C1. Completed sucessfully. Last Time: 70lbs

-D Triceps Pressdowns 4 x 6 @ 180lbs with 60 second rest intrevals. Completed sucessfully. Last Time: 170lbs

-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 didn’t really feel like I had it today. I tried to increase the DB bench presses to 170lbs but I didn’t think I’d be able to get all the sets and reps with it. Also, it feels like I’m hitting the upper limit on the upright rows. Nonetheless, I hit all the weights I planned to so I guess I shouldn’t be complaining.

Just wondering, DB Bench Presses, are you actually using 160lb DB’s or are you using 2 x 80lb DB’s.

And on your hammer Curls you state you use 70lb Db’s. Or are you using 2 x 35lb Db’s.

Normally if you do a log and you do 70lb or 160lb dumbbells the individual DB’s weigh that total. You dont add both DB’s together.

This is a serious question and in no-means having a go at you. If you use 160lb Db’s and 70lb Db’s thats great. Hope to see some pics soon. [/quote]

mate, i asked him this before, its the total weight of db’s…he is brendon, aspiring and committed BB’er not clark fkn kent aka SUPERMAN!!! :wink:

keep it up brendan!!!

btw, alpha, check ya emails and say gday to my mum :smiley:

232

[quote]JimmyOZ wrote:
Alphaboy wrote:
El_Animal wrote:
March 29th, 2006

Training: WM

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

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

-B2 Partial DB Deadlifts 4 x 6 @ 160lbs with 60 second rest intrevals before B1. Completed sucessfully. Last Time: 150lbs

-C1 Standing Calf Raises 4 x 6 @ 325lbs with 60 second rest intrevals before C2. Completed sucessfully. Last Time: 315lbs

-C2 Upright Rows 4 x 6 @ 75lbs with 60 second rest intrevals before C1. Completed sucessfully. Last Time: 70lbs

-D Triceps Pressdowns 4 x 6 @ 180lbs with 60 second rest intrevals. Completed sucessfully. Last Time: 170lbs

-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 didn’t really feel like I had it today. I tried to increase the DB bench presses to 170lbs but I didn’t think I’d be able to get all the sets and reps with it. Also, it feels like I’m hitting the upper limit on the upright rows. Nonetheless, I hit all the weights I planned to so I guess I shouldn’t be complaining.

Just wondering, DB Bench Presses, are you actually using 160lb DB’s or are you using 2 x 80lb DB’s.

And on your hammer Curls you state you use 70lb Db’s. Or are you using 2 x 35lb Db’s.

Normally if you do a log and you do 70lb or 160lb dumbbells the individual DB’s weigh that total. You dont add both DB’s together.

This is a serious question and in no-means having a go at you. If you use 160lb Db’s and 70lb Db’s thats great. Hope to see some pics soon.

mate, i asked him this before, its the total weight of db’s…he is brendon, aspiring and committed BB’er not clark fkn kent aka SUPERMAN!!! :wink:

keep it up brendan!!!

btw, alpha, check ya emails and say gday to my mum :smiley:
[/quote]

Thanks mate, I’ll sleep easy now.

233

OK guys, I’m back. The trip was OK. It was fun training in a different gym and checking out New Mexico Sate University but I was only able to eat 5 times per day each day and actually had to eat at a restaurant for the first time in a long time. For my cardio day on tuesday, I had to go out for a job ( I know sue me).

Also, I’ll probably be starting a new diet Monday as I still have the food I bought for this week. But, I’m ready to go.

234

April 7th, 2006

Training: WM

-A Chin-Ups 10 x 3 @ Bodyweight + 35lbs with 70 second rest intrevals. Completed sucessfully. Last Time: Bodyweight + 32.5lbs

-B1 Deline DB Bench Presses 4 x 6 @ 160lbs with 60 second rest intrevals before B2. Completely sucessfully. Last Time: 160lbs

-B2 Standing DB Hammer Curls 4 x 6 @ 80lbs with 60 second rest intrevals before B1. Last Time: 70lbs

-C1 Seated Calf Raises 4 x 6 @ 115lbs with 60 second rest intrevals before C2. Completed sucessfully. Last Time: 120lbs

-C2 Lying Leg Curls 4 x 6 @ 97.5lbs with 60 second rest intrevals before C1. Completed sucessfully. Last Time: 95lbs

-D Lunges 4 x 6 @ 145lbs with 60 second rest intrevals. Completed sucessfully. Last Time: 140lbs

-Stretches

Duration: 1 hour 5 minutes

-About 20 minutes ab and posture work at home

Diet:

-Protein Pancakes 54/3/1
-FF Cream Cheese 10/2/0
-Oatmeal w/ Cinnamon 7/50/4.5
-Apple 0/22/0
-Green Tea 0/0/0
-Apple Cider Vinegar
-200mg ALA
-Multi

Total: 71/77/5.5

-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

-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

-Chicken Caesar Salad 45/13/6.5
-2 HB Eggs 12/0/9
-2 Fish Oils 0/0/2
-B Complex

Total: 57/13/31.5

-Chicken Caesar Salad 50/15/20.5
-Green Tea 0/0/0
-2 Fish Oils 0/0/2
-Natural Enzyme

Total: 50/15/22.5

Day Total: 264/280/66.5 for 2775kcal (38/40/22)

Comments:
This workout was definitely a good one. I got good sleep last night so I felt rechardged. The hammer curls required some cheating to finish off the last set but everything else was great.

235

April 8th, 2006

Training: Cardio

-35 minutes elliptical

-Grip Work:

-A Reverse Wrist Curls 4 x 6 @ 40lbs with 60 second rest intrevals. Completed sucessfully. Last Time: 40lbs

-B Heavy Shrugs 4 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:

-ON Whey Shake 48/8/2
-Instant Oatmeal 7/29/3

Total: 55/37/5

-Protein Pancakes 51/3/1
-FF Cream Cheese 15/3/0
-Oatmeal w/ Cinnamon 7/50/4
-Fiber One 2/25/1
-Green Tea 0/0/0
-200mg ALA
-Multi

Total: 75/81/5

-Chicken Tenderloins 50/0/1
-PB and Celery 7/7/14
-2 Fish Oils 0/0/2
-B Complex

Total: 57/7/17

-Chicken Caesar Salad 50/15/20.5
-Green Tea 0/0/0

-Chicken Caesar Salad 50/15/20.5
-Green Tea 0/0/0
-2 Fish Oils 0/0/2

Total: 50/15/22.5

-Shake 40/6/4
-2 Fish Oils 0/0/2
-ZMA
-Melatonin

Total: 40/6/6

Comments:
I completly forgot that I sued 245lbs last time on the shrugs. Oh well, that’s what I get for not checking the journal. My glutes are a little sore from yesterday’s lunges and I feel good. Got all my shopping/cooking cone for Monday.

236

I hate to sound gay, but I’m very curious as to how you look now…

Yeah, definately sound gay.

237

[quote]Naphta wrote:
I hate to sound gay, but I’m very curious as to how you look now…

Yeah, definately sound gay.[/quote]

I just took pictures today. I’ll have to get them developed though as they are not digital. I’m afraid to post em’ because I’m pretty white and the bodyfat has gone up a little (not a lot)

I’m beginning to work with a nutritionist tomorrow so the gains should take off. I’m also starting AoW tomorrow and after that I will take on WHFS :slight_smile:

238

April 9th, 2006

Training: Rest

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

Diet:

-Protein Pancakes 54/3/1
-FF Cream Cheese 15/3/0
-Oatmeal 7/50/4
-Apple 0/17/0
-Green Tea 0/0/0
-200mg ALA
-Greens Capsule
-Multi

Total: 76/73/5

-Buckwheat Pancakes 48/50/2
-FF Cream Cheese 15/3/0
-Fiber One 2/25/1
-300mg ALA
-Chromium
-Potassium
-Vitamin C
-Greens Capsule

Total: 65/78/3

-Egg Beaters/Sesame Oil 48/8/5
-PB and Celery 7/7/14
-2 Fish Oils 0/0/2
-Green Tea 0/0/0
-B Complex

Total: 55/15/21

-Chicken Caesar Salad 50/12/20

-Chicken Caesar Salad 50/11/20.5
-2 Fish Oils 0/0/2
-Green Tea 0/0/0

Total: 50/11/22.5

Day Total: 296/189/71.5 for 2584kcal (46/29/25)

Comments:
Resting up today to get back to school and start a new routine and a new diet tomorrow! I’m very excited and I KNOW I’ll be ready. Unfortunately, I won’t be able to post up my diet anymore. I will still be recording it though.

239

April 10th, 2006

Training: AoW

-A1 Push-Presses 10 x 3 @ 120lbs with 70 second rest intrevals before A2. Completed sucessfully.

-A2 Chin-Ups 10 x 3 @ Bodyweight + 37.5lbs with 70 second rest intrevals before A1. Completed sucessfully.

-B1 Standing Calf Raises 10 x 3 2 395lbs with 70 second rest intrevals before B2. Completed sucessfully.

-B2 Good Mornings 10 x 3 @ 125lbs with 70 second rest intrevals before B1. Completed sucessfully.

-C1 Dips 10 x 3 @ Bodyweight + 45lbs with 70 second rest intrevals before C2. Completed sucessfully.

-C2 Side Bends 10 x 3 @ 50lbs with 70 second rest intrevals before C1. Completed sucessfully.

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

Comments:
Wow, this workout took waaay longer than I expected. however, it was definitely a good workout. I feel I can increase both the good mornings and the side bends significantly next time though.

240

April 11th, 2006

Training: Cardio

-35 minutes elliptical

-Grip Work:

-A Reverse Wrist Curls 8 x 3 @ 50lbs with 60 second rest intrevals. Completed sucessfully. Last Time: 40lbs

-B BB Shrugs 8 x to failure @ 225lbs with 60 second rest intrevals. Completed sucessfully. Last Time: 225lbs

Duration: 1 hour

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

Comments:
My back feels sore from all those good mornings yesterday lol! Today I feel pretty good though. :slight_smile: