woke up very congested, swollen sore throat, and tired. gonna eat, sleep, drink a ton of water and see how i feel later if i can make it to the gym
woke up still sick and congested. sore throat went away and by the time I make it to the gym i could breathe a little but I was still pretty foggy. I actually had a pretty good workout tho
breakfast:
1/2 steel cut oats
2 scoops up your mass
1 scoop whey
1tbs milled flax
1 scoop Surge Workout Fuel
2 scoops pepto
workout:
push press, ramping
bench press, ramping
dips, ramping
lateral raises superseted with db flat flys 3x12
pwo 1 scoop 2:1:1 Surge Recovery w/ creatine
spinach
strawberries
kidney beans
2 scoops whey
night time snack
2 scoops whey
4oz cheddar cheese
2 small cans tuna
2 scoops whey
4 oz cheese
several strawberries
Meals today:
1/2 cup oats
2 scoops UYM
1 scoop whey
1 orange
one scoop whey
one scoop JP complete
1sccop surge
2 scoops pepto pro
1 cup oats
2 scoops whey
spinach
workout today was pretty mild
pendalay rows, ramping
pull ups, ramping
incline machine press, few sets of 3
machine shoulder press, few sets of 6
lateral raises
tri extension
chest fly
more triceps
the upperbody half of the workout was just played by ear on how the muscles felt from the day before, I just wanted to pump my tris a little and feel them out (work on mind/muscle connection)
going to work now, bringing 2 sccops of whey and will stop at the grocery store to grab a hunk of cheese for the night
Shit went down tonight in my life on multiple levels. I can’t say much on teh interwebz but this log and my journey to a six pack are taking a back seat until my life is not royally FUCKED.
since my last post i have
- gone through a rough relationship patch which i am happy to say is on the up and up and i have a great mindset about it
- quit both of my jobs and become unemployed
- moved home
- not been in a gym (no membership)
- been sick with a very bad sinus/upper respiratory infection and did a cycle of antibiotics
- eating a moderate glycemic, moderate carb, low fat, low/moderate protein diet (please kill me now)
Ive done some bodyweight workouts here and there but for the most part i have been completely drained by my illness. I am currently in florida for a vacation but within the next 12 days i will
- have a gym membership
- have protein and other diet staples (oats, quinoa, brown rice)
- start jogging/running w/o overstressing my recovering lungs
I am extremely far from where I want to be when it comes to my diet, program, and most importantly my consistency. Once I get my shit together and get a gym membership I have made an oath to myself and made several written affirmations and otherwise to make my training a top priority in my life and to stop making excuses. I usually will take a ton of time to get everything “perfect” then bang out a couple weeks and see great results but then go on to changing my program to make it “better” and more “optimal”. i need to stfu and just fucking lift some heavy shit and eat the right foods.
my diet upon my return is going to be moderate carb, high protein, low fat. i dont have my training journal with me but it will basically look like this
200g carb
200g protein
30ish grams fat
carbs come from oats, brown rice, quinoa
protein from whey, casein, chicken, fish, beef, eggs
fats from eggs, EVOO, mac nut oil, almonds, walnuts
I will eat this x5 a week on training days
IMPORTANT: These macronutrients EXCLUDE my periworkout nutrition (surge workout fuel + peptopro) and fruits and veggies
the other two days a week are currently pending. i wont be training aside from possibly neural charge workouts or other low intensity work but I dont know how to break my macronutrients down quite yet. I will start off with high protein, moderate fats, and very low carbs and add carbs as needed for recovery. im really going to have to to pay attention to my body. the end goal however is to still lose weight.
i will post my training routine once I get my log back, it hasnt changed much from what i was doing a few weeks ago just plus or minus some stuff because of equipment i will no longer have.
anyways this was a quick rant. more to post soon.
Alright finally been training again for a week and nailed my diet down. here we go.
Current Weight: 196
Current LBM: 163
Goal: 180
Breakfast -
1 scoop whey - 125 cal, 21g protein, 1.5g fat, 6g carb
6 eggs - 420 cal, 36g protein, 30g fat
1 Tbsp EVOO - 120 cal, 14g fat
Pre Workout -
1/2 cup oats - 150 cal, 5g protein, 3g fat, 27g carb
1 scoop whey - 125 cal, 21g protein, 1.5g fat, 6g carb
Workout -
2 scoops Surge - 280 cal, 64g carb
3 scoops PeptoPro - 120 cal, 30g protein
Post workout -
1/2 cup quinoa - 300 cal, 11g protein, 5g fat, 51g carb
2 scoops whey - 250 cal, 42g protein, 3g fat, 12g carb
Pre Bed -
6 eggs - 420 cal, 36g protein, 30g fat
TOTALS:
Cal 2310
Protein 202 (35%)
Fat 88 (35%)
Carb 166 (30%)
Notes
-oats and whey are consumed after morning cardio (30 min mild intensity run)
- I dont run on the day I lift legs
- On my off days I replace the post workout meal with a moderate carb, low fat, very high protein shake that I calorie count to about 550 calories. I used things like whey, greens supplement, chocolate extract supplement, almond milk, walnuts, almonds, fiber, ground flax and possibly a banana.
of sets/reps varies on everything
Pull + Traps
Pull Up
Pendlay Row
Chin Up
Seated Row
Face Pull
Traps
Vacuum
Captains of Crush
Chest + Shoulders
Incline DB Press
Flat Fly
Lateral Raise
Front Raise
Vacuum
Fat Grip DBt Hold
Captains of Crush Hold
Arms + Traps
BB Curl
Hammer Curl
DB Curl
Reverse Curl
DB Tri Ext
Tri Pushdown
Traps
Vacuum
BB Wrist Curls
Neural Charge
Legs
Overhead Squat
Squat
Deadlift
Vacuum
DB Wrist Rotations
Press + Traps
Push Press
Bench Press
Dip
DB Bench Press
Traps
Vacuum
Plate Pinch
Neural Charge
I do 6-8 reps for back, 3 reps for press, 3 reps for legs, 6-12 reps for chest/shoulder day (not to complete failure), 6-12 reps for arms (fair amount of sets taken to failure, some drop sets), traps and forearms I just fucking blast as much as I can, vaccums i do during rest between traps and forearsm kind of like active recovery
of sets depends on when I get to a point where I feel like I’m not progressing on the exercise
Trying to train according to my daily capacity and rely less on preset numbers and more on how my body feels/responds
I ramp when appropriate
I use fat grips on everything that I can without having to lower the weight
I went to the gym today and had a shitty leg workout. Realized a few things
- I’m weak
- I’m out of shape
- I have my head up my ass
My program is trying to accomplish too much at once and it’s over taxing and under productive for fat loss. I’m going to browse the site and find a regimen that involves more metabolic work, circuits, lactate work etc
When I do come back to gaining size/strength however I’m going to use my the program I’ve been using as a template but tweak it for slightly higher frequency (body parts x2 a week, parts i want to grow x3) and do a marcro cycling diet
I will post my new program tomorrow once I pick it
Today was much better workout looked like this:
Push press, 6 sets, ramping up to 185x3 then 135x10
Seated row, 6 sets, various grips, sets of 6 reps
Trap, ramping, worked up to 275x3
Then I did a metabolic circuit that was very basic
Did the circuit three times, minimal rest between exercises and circuits
Kettlebell swing 45x10
40lb db snatch
20 jumping jacks
20 mountain climbers
I am going to make the circuits more challenging but keep including the metabolic work. my next workout will be a horizontal push (bench), vertical pull (pull/chin up), and a leg compound (squat, leg press, deads)
Today was much better workout looked like this:
Push press, 6 sets, ramping up to 185x3 then 135x10
Seated row, 6 sets, various grips, sets of 6 reps
Trap, ramping, worked up to 275x3
Then I did a metabolic circuit that was very basic
Did the circuit three times, minimal rest between exercises and circuits
Kettlebell swing 45x10
40lb db snatch
20 jumping jacks
20 mountain climbers
I am going to make the circuits more challenging but keep including the metabolic work. my next workout will be a horizontal push (bench), vertical pull (pull/chin up), and a leg compound (squat, leg press, deads)
yesterdays workout was following:
Pull ups double sets of body weight, 5, 10, 15, and 20 then body weight x8
Bench ramped up to 215x3, then 185x8 - much weaker without carbs + creatine 
after i finished bench I felt good but finished. i really need to get my training program in concrete soon so i can focus on my diet and see more fat loss. weighing in at a whopping 194 right now. eleven pounds less than the last pictures posted but most of that is water and glycogen… i re-read my log and its one thing after another. something is always coming up, theres always an excuse, the plan of attack is constantly being altered… I have to change something about the way I am approaching this once and for all
whey and eggs for breakfast with 2 cups of coffee and mah pills
workout:
warmup
squats ATG, ramp to 265x3
front squat, ramp to 175x3
leg raise 3x12
swiss crunch 3x12
then forearms, traps, and face pull
ran for about 8 min on the treadmill