Brendan's Training Log

Training Bodybuilding
641

Dang, my thread is being used as a reference point by el_animal!
I have arrived! :slight_smile:

Reading your progress with great interest and if I may:
you need 5000 calories a day…minumum on 2 a days. Your diet looks absolutely great and the effort you are putting forth in the gym is amazing so do not let a lack of calories hold you back.
At my bodyweight I need close to 7000 on days I train twice!

Add the fat:
put an avocado in a shake, or two tablespoons olive oil or add some flax meal, double your intake of fish oil etc. Snack on walnuts and almonds. Don’t be afraid of some saturated fat (I make a mean coconut milk, pineapple and banana Metabolic Drive shake that’s 1100 calories) before retiring.

You are doing a great job, keep it up!

Marc

642

[quote]IamMarqaos wrote:
Dang, my thread is being used as a reference point by el_animal!
I have arrived! :slight_smile:

Reading your progress with great interest and if I may:
you need 5000 calories a day…minumum on 2 a days. Your diet looks absolutely great and the effort you are putting forth in the gym is amazing so do not let a lack of calories hold you back.
At my bodyweight I need close to 7000 on days I train twice!

Add the fat:
put an avocado in a shake, or two tablespoons olive oil or add some flax meal, double your intake of fish oil etc. Snack on walnuts and almonds. Don’t be afraid of some saturated fat (I make a mean coconut milk, pineapple and banana Metabolic Drive shake that’s 1100 calories) before retiring.

You are doing a great job, keep it up!

Marc[/quote]

I agree with this. However, i will put in my 2 cents when i get home from school. It’s 6am here and I gotta run.

643

September 8th, 2006

Training: HFT AM Session - 4 x 6

-A1 DB Bench Presses @ 80lbs DBs 4 x 6. 45 seconds rest before A2. Last Time: 60 seconds rest

-A2 Bent over Rows @ 160lbs 4 x 6. 45 seconds rest before A1. Last Time: 60 seconds rest

-B1 BB Military Presses BTN @ 120lbs 4 x 6. 60 seconds rest before B2. Last Time: 1 x 6, 2 x 4, 1 x 3

-B2 DB Split Squats @ 65lbs DBs 4 x 6. 60 seconds rest before B1. Last Time: @ 60lbs DBs

-C1 Rack Deads @ 275lbs 4 x 6. 45 seconds rest before C2. Last Time: 60 seconds rest

-C2 Weighted Sit-Ups @ Bodyweight + 70lbs DB 4 x 6. 60 seconds rest before C1. Last Time: 60 seconds rest

Duration: 45 minutes

Comments:
I was dragging a little bit this morning but at least I didn’t make any mistakes. I kept the rest periods on the B superset the same as I didn’t get the reps for the military’s last time. I had to bust out straps for the rack deads as my grip is absolutely pathetic. Other than that, I’m happy with this session as I was able to prgress nicely - es pecially on the military presses.

644

September 8th, 2006

Training: HFT PM Session - 5 x 5

-A1 Seated Cable Rows @ 130lbs DBs 5 x 5. 45 seconds rest before A2. Last Time: @ 120lbs, 60 seconds rest

-A2 DB Decline Triceps Extensions @ 50lbs DBs 5 x 5. 45 seconds rest before A1. Last Time: 60 seconds rest

-B1 Pull-Throughs @ 120lbs 5 x 5. 45 seconds rest before B2. Last Time: 60 seconds rest

-B2 Stability Ball Crunches @ 60lbs 5 x 5. 45 seconds rest before B1. Last Time: 60 seconds rest

-C1 Bulgarian Squats @ 50lbs DBs 5 x 5. 45 seconds rest before C2. Last Time: @ 45lbs DBs, 60 seconds rest

-C2 Standing Cable Leg Curls @ 100lbs 5 x 5. 45 seconds rest before C1. Last Time: 60 seconds rest

Duration: 55 minutes

Comments:
Really good workout but I’m glad it’s over. No mistakes this time. Two days in a row of this drains me. I have 8 x 3 and 1 x 24 on Sunday and then it’s a test week.

645

[quote]cobain67 wrote:

Prior to this I trained after meal 1 in the AM. My post workout carbs came from oats/oat bran and fruit.

Alright, here’s what I put together:

6’2"
168lbs
BF%: 8-9% (realistically; calipers read like 2%)

Meal 1:
42g protein
75g carbs
15g fat

*Train (4 scoops XTend, 1/2 scoop EAAs, 15g Waxy Maize)
30g protein
15g carbs
0g fat

Meal 2:
42g protein
75g carbs
15g fat

Meal 3:
42g protein
15g carbs
15g fat

Meal 4:
42g protein
15-30g carbs (grapefruit and lcarb milk + veggies)
15g fat

*Train (4 scoops Xtend, 1/2 scoop EAAs, 15g Waxy Maize)
30g protein
15g carbs
0g fat

Meal 5:
42g protein
50g carbs (oatmeal, veggies)
15g fat

Meal 6:
35g protein
10g carbs
15g fat

This is what I have been doing… Although I know it is not enough for this routine. I just hear so many mixed opinions on what one should do with their macros, timing, etc. that I’ve just given myself a freaking headache, lol…

regarding the above diet, I have been trying for 3100-3200 cals/day on training days, and 2500 or so on off days.

Thanks again for the help, and sorry this is posted in your log…

[/quote]

OK, now that I have some time to look at this.

To be honest, you’re worrying WAY too much about this at 168lbs 8% bodyfat and 6’1". You’re actually pretty skinny (and lean obviously). I would say jsut from your statistics that you have ectomorphic tendencies (much like myself). What are your goals? You HAVE to overcome these if you want to put on some muscle. In fact, you’re primed for some damn muscle right now lol!

Also, you do realize that you aren’t reaping the benefits of the waxy maize by adding that much extra stuff to it right? The reason WMS is effective is it’s high molecular weight. The molecular weight of aminos is MUCH lower. Through experimentation most people find that any more than 30% or so of added stuff will negate the effects of WMS.

Think of it as a cannonball shooting through a cloth. If the cloth is too big is will slow the cannonball. However, if it’s small enough it will get dragged along for the ride.

Anyway, this is what I would do if I were you.

Meal 1:
42g protein
75g carbs
15g fat
(looks good. Continue what you’re doing at breakfast.)

*Train (4 scoops XTend, 1/2 scoop EAAs, 15g Waxy Maize)
30g protein
15g carbs
0g fat
(is this taken PWO? Anyway, if I were you, I would take the Xtend WHILE I trained and downed about 50-75g WMS with a SMALL amount of EAA’s PWO)

Meal 2:
42g protein
75g carbs
15g fat
(eat this within 1 hour of the PWO meal. Up the carbs too 100g)

Meal 3:
42g protein
15g carbs
15g fat
(OK, this is a 363kcal meal…WAY too small. This should be eaten 2.5 - 3 hours after the second PWO meal. Make it about 50g of carbs here to keep blood sugar levels up)

Meal 4:
42g protein
15-30g carbs (grapefruit and lcarb milk + veggies)
15g fat
(this should be more like a right before bed meal. Switch it to then and remove meal 6. Add a meal with the same macros as meal 3.)

*Train (4 scoops Xtend, 1/2 scoop EAAs, 15g Waxy Maize)
30g protein
15g carbs
0g fat
(Again, take the Xtend WHILE you train and down about 50-75g WMS with a SMALL amount of EAA’s PWO)

Meal 5:
42g protein
50g carbs (oatmeal, veggies)
15g fat
(OK so it’s late in the evening…so what? You just trained. Exercise is the great equalizer. Again up the carbs too 100g.)

Meal 6:
35g protein
10g carbs
15g fat
(Put meal 4 here)

So you should end up with something like

Meal 1:
42g protein
75g carbs
15g fat

*Train
DURING: 4 scoops Xtend
25g protein? (dunno how much is in this stuff)

IMMEDIATELY AFTER: at least 50g WMS and 1/2 scoop EAA’s
50g carbs
max of 10g protein
0g fat

Meal 2:
42g protein
100g carbs
15g fat

Meal 3:
42g protein
50g carbs
15g fat

Meal 4:
42g protein
50g carbs
15g fat

*Train
DURING: 4 scoops Xtend
25g protein? (dunno how much is in this stuff)

IMMEDIATELY AFTER: at least 50g WMS and 1/2 scoop EAA’s
50g carbs
max of 10g protein
0g fat

Meal 5:
42g protein
100g carbs
15g fat

Meal 6:
42g protein
15-30g carbs (grapefruit and lcarb milk + veggies)
15g fat

Do this. Check the scale after 2 weeks. If it is moving up, keep doing what you’re doing, if it’s not add a preworkout meal and a middle-of-the night shake (like 25g carbs anf 40g protein for PREWO and 75g protein with 15g fat for middle of the night)

Trust me bro, it’s worth putting on a little fat to gain some muscle. Why do you have to be lean year-around? Winter’s coming! Gain some muscle so you can shed it for summer.

Again, if you’re truly worried about fat gain do cLIGHT cardio on off days for no more than 40 minutes. The thermogenesis on this program will be insane. I don’t think you’ll need it.

I’ll leave you with this quote:

“Everyone seems to think having a strict diet is hardcore. Wrong! It?s so easy. There is no strain or effort. You just follow the damn diet! Hardcore is stuffing your face to the point where you feel like you?re going to pop and then going to get a milkshake.” --Dave “Fuckin’” Tate

646

September 10th, 2006

Training: HFT AM Session - 8 x 3

-A1 Floor Deadlifts @ 275lbs DBs 8 x 3. 45 seconds rest before A2. Last Time: 60 seconds rest

-A2 Dips @ Bodyweight + 50lbs 8 x 3. 45 seconds rest before A1. Last Time: 60 seconds rest

-B1 Chin-ups @ Bodyweight + 35lbs 8 x 3. 45 seconds rest before B2. Last Time:60 seconds rest

-B2 DB Lying Triceps Extensions @ 55lbs DBs 8 x 3. 45 seconds rest before B1. Last Time: 60 seconds rest

-C1 Standing Calf Raises @ 405lbs 8 x 3. 45 seconds rest before C2. Last Time: 60 seconds rest

-C2 Standing Cable Crunches @ 170lbs 8 x 3. 60 seconds rest before C1. Last Time: @ 160lbs, 60 seconds rest

Duration: 55 minutes

Comments:
This session went a lot better this time as I got some breakfast. I think I could handle significantly more weight oin the deadlifts if only my grip would hold up. I was supposed to use 420lbs on the standing calf raises but I put the pin in he wrong place. Tonight is 1 x 24.

P.S. I was going to get a video of my crappy deadlifts but my battery on the camera died. I’ll get some this week as it will be a testing week.

647

September 10th, 2006

Training: HFT PM Session - 1 x 24

-A1 Leg Extensions @ 105lbs 1 x 24. 60 seconds rest before A2. Last Time: 75 seconds rest

-A2 Seated Leg Curls @ 105lbs 1 x 24. 60 seconds rest before A1. Last Time: 75 seconds rest

-B1 Hammer Strength Shoulder Presses @ 60lbs 1 x 24. 60 seconds rest before B2. Last Time: 75 seconds rest

-B2 Straight-Arm Lat Pulldowns @ 80lbs 1 x 24. 60 seconds rest before B1. Last Time: @ 70lbs, 75 seconds rest

-C1 Standing EZ Bar Curls @ 55lbs 1 x 24. 75 seconds rest before C2. Last Time: @ 55lbs 1 x 24

-C2 Incline DB Bnech Presses @ 40lbs DBs 1 x 24. 75 seconds rest before C1. Last Time: 1 x 20

Grip Work: Repetition Method

-D Captains of Crush Trainer @ 100lbs 4 x 8. No Specified rest. Last Time: NA

Supplemental Work: Dynamic Method

-F Back Extensions @ 60lbs 8 x 2. No specified rest periods. Last Time: NA

Duration: 43 minutes

Comments:
Session took longer due to the added supplemental work. I can only close the trainer about 80% for reps. I know, my grip is really girly - that’s why I’m working on it. I progressed on the DB incline presses. Tomorrow is a testing day working up to my 5RM.

648

[quote]El_Animal wrote:
September 10th, 2006

Training: HFT PM Session - 1 x 24

-A1 Leg Extensions @ 105lbs 1 x 24. 60 seconds rest before A2. Last Time: 75 seconds rest

-A2 Seated Leg Curls @ 105lbs 1 x 24. 60 seconds rest before A1. Last Time: 75 seconds rest

-B1 Hammer Strength Shoulder Presses @ 60lbs 1 x 24. 60 seconds rest before B2. Last Time: 75 seconds rest

-B2 Straight-Arm Lat Pulldowns @ 80lbs 1 x 24. 60 seconds rest before B1. Last Time: @ 70lbs, 75 seconds rest

-C1 Standing EZ Bar Curls @ 55lbs 1 x 24. 75 seconds rest before C2. Last Time: @ 55lbs 1 x 24

-C2 Incline DB Bnech Presses @ 40lbs DBs 1 x 24. 75 seconds rest before C1. Last Time: 1 x 20

Duration: 43 minutes

Comments:
Session took longer due to the added supplemental work. I can only close the trainer about 80% for reps. I know, my grip is really girly - that’s why I’m working on it. I progressed on the DB incline presses. Tomorrow is a testing day working up to my 5RM.[/quote]

i dont know much about grip. but im always reading so i always hear that those grippers arent gonna ehlp with like holding onto a bar deadlifting and there alot of better exersizes for that. ex. static holds, holds on pull up bar, plate . thats all in assuming thats why your using the gripper

649

Thanks for the help with the outline.

Good looking sessions lately too. I hope this program works well for you, but personally I tried it for 2 days this past week (last sunday and then on tues) and don’t think I can handle it, I just dont have enough energy.

650

[quote]redsox348984 wrote:
El_Animal wrote:
September 10th, 2006

Training: HFT PM Session - 1 x 24

-A1 Leg Extensions @ 105lbs 1 x 24. 60 seconds rest before A2. Last Time: 75 seconds rest

-A2 Seated Leg Curls @ 105lbs 1 x 24. 60 seconds rest before A1. Last Time: 75 seconds rest

-B1 Hammer Strength Shoulder Presses @ 60lbs 1 x 24. 60 seconds rest before B2. Last Time: 75 seconds rest

-B2 Straight-Arm Lat Pulldowns @ 80lbs 1 x 24. 60 seconds rest before B1. Last Time: @ 70lbs, 75 seconds rest

-C1 Standing EZ Bar Curls @ 55lbs 1 x 24. 75 seconds rest before C2. Last Time: @ 55lbs 1 x 24

-C2 Incline DB Bnech Presses @ 40lbs DBs 1 x 24. 75 seconds rest before C1. Last Time: 1 x 20

Duration: 43 minutes

Comments:
Session took longer due to the added supplemental work. I can only close the trainer about 80% for reps. I know, my grip is really girly - that’s why I’m working on it. I progressed on the DB incline presses. Tomorrow is a testing day working up to my 5RM.

i dont know much about grip. but im always reading so i always hear that those grippers arent gonna ehlp with like holding onto a bar deadlifting and there alot of better exersizes for that. ex. static holds, holds on pull up bar, plate . thats all in assuming thats why your using the gripper[/quote]

I am doing towel BB static holds for my ME method. I’ve seen people have good results with grippers so I’m giving them a try. I’ve always struggled with building my grip.

651

[quote]cobain67 wrote:
Thanks for the help with the outline.

Good looking sessions lately too. I hope this program works well for you, but personally I tried it for 2 days this past week (last sunday and then on tues) and don’t think I can handle it, I just dont have enough energy.

[/quote]

I see. So what program are you doing bro?

652

Nothing right now… I think my problem with HFT is not being able to force myself to eat enough, thus energy suffers… This seems to be my biggest set back really.

653

[quote]cobain67 wrote:
Nothing right now… I think my problem with HFT is not being able to force myself to eat enough, thus energy suffers… This seems to be my biggest set back really.[/quote]

What are your goals?

654

September 11th, 2006

Training: HFT PM Session - Max Motor Unit Recruitment 5RM

-A Back Squats @ 135lbs 1 x 5, @ 225lbs 1 x 3, @ 275lbs 1 x 1, @ 285lbs 1 x 5. 2 minutes rest between last single and all out set.

-B Flat Bench Presses @ 45lbs 1 x 5, @ 135lbs 1 x 3, @ 185lbs 1 x 1, @ 195lbs 1 x 1, @ 205lbs 1 x 5. About 3 minutes rest between last single and all out set.

-C Lying Triceps Extensions @ 25lbs DBs 1 x 5, @ 40lbs DBs 1 x 3, @ 60lbs DBs 1 x 1, @ 65lbs DBs 1 x 5. 2 minutes rest between last single and all out set.

Grip Work: Max Effort Method

-D Static Towel Holds @ 135lbs 2 x 30 seconds, 1 x 15 seconds. No Specified rest. Last Time: 1 x 30 seconds, 1 x 11 seconds, 1 x 10 seconds

Supplemental Work: Max Effort Method

-E Good Mornings @ 165lbs 3 x 3. No specified rest periods. Last Time: @ 155lbs

Duration: 55 minutes

Comments:
Session took longer than I expected but I was impressed with my strength. I could’ve definitely pumped out a couple more reps on the squats but if I had uppped the weight and went again I doubt I could’ve got 5 due to fatigue. I thought I was gassed on the bench presses as well but the bar speed on the last rep tells a different story.

[video]131[/video]

655

[quote]El_Animal wrote:
cobain67 wrote:
Nothing right now… I think my problem with HFT is not being able to force myself to eat enough, thus energy suffers… This seems to be my biggest set back really.

What are your goals?
[/quote]

I want to gain as much mass/strength as I can… lol, I know, “gotta eat!”

I don’t really know what program to follow… I could do this one if I could get myself to just eat enough.

656

[quote]cobain67 wrote:
El_Animal wrote:
cobain67 wrote:
Nothing right now… I think my problem with HFT is not being able to force myself to eat enough, thus energy suffers… This seems to be my biggest set back really.

What are your goals?

I want to gain as much mass/strength as I can… lol, I know, “gotta eat!”

I don’t really know what program to follow… I could do this one if I could get myself to just eat enough.[/quote]

What exactly is holding you back? Comfort? The food bill?

657

September 12th, 2006

Training: HFT PM Session - Max Motor Unit Recruitment 5RM

-A Deadlifts @ 135lbs 1 x 5, @ 225lbs 1 x 3, @ 275lbs 1 x 1, @ 315lbs 1 x 2, @ 275lbs 1 x 5, @ 315lbs 1 x 5. 5 minutes rest between last single and all out set.

-B Chin-Ups @ Bodyweight + 40lbs 1 x 5. About 3 minutes rest between exercises.

-C Hammer Curls @ 15lbs DBs 1 x 5, @ 35lbs DBs 1 x 3, @ 40lbs DBs 1 x 5. 2 minutes rest between last single and all out set.

Grip Work: Dynamic Effort Method

-D Plate-Pinch Extensions @ 7.5lbs 8 x 2. No Specified rest. Last Time: @ 5lbs

Supplemental Work: Repitition Effort Method

-E Hyperextensions @ 50lbs 4 x 8. No specified rest periods. Last Time: @ 45lbs

Duration: 55 minutes

Comments:
Workout went well. Still longer that I thought it would take but whatever. I did deadlifts with an overheand grip at first and bareloy managed 2 reps at 315lbs. I then switched to a mixed grip and it made all the difference. Now, my form was still pretty shitty - especially as the set went on but here they are:

Overhand grip
[video]133[/video]

Mixed Grip
[video]134[/video]

658

Impressive progress.

659

looks like you could had got a easy 10 with 315

660

Whoa man, you’re in SB? I live in Riverside, close to Mo Val. If you’re ever around, we should go lift together; god knows i need the motivation of being outlifted by someone shorter than me.