Macro Breakdown for 7/8/14
Cal: 2,949
Carb: 181
Fat: 139
Protein: 210
Utilizing a deficit of 300 or so calories from today’s workout session, we’re looking at 2600 calories, which is 100 below maintenance level for me. (2,700 the amount i should do to maintain according to my BF% weight and height and age).
7/9/14 nutrition
Cals: 2,100~
Carb: 106
Fat:72
Protein: 70
7/10/14 Workout
Incline BP
Bar x7
Bar x7
Bar x5
Bar x3
Bar x3…lol idk why I did so much of these
135 x3
135 x3
135 x3
225 x3 wide grip
225 x3 narrow grip
225 x3 narrow grip
225 x3 narrow grip
Standing DB OHP
50# x10
70# x10
70# x10
70# x10
Pullup
BW x7
BW x7
BW x7
BW x7
Dip
BW x14
BW x14
BW x14 (wide grip)
BW x14 (wide grip, 5 sec pause on each of last 3 reps)
HS ab Crunch machine
70#x10
135# x10
155# x10
155# x10
155# x10
High Bar Squat
135 x5
225 x3
225 x3
225 x3
315 x3
315 x3 (last rep pause)
315 x1 (long pause)
315 x1 (long, long pause)
365 x1…baby grinder
365 x1…grinder
Front Squat
225x3 (deep pause on last rep)
225x5 (pause last rep)
225x5 (pause last rep)
Treadmill walk for 10 mins varying pace and incline
No space for foam rolling so i stretched.
Subjective Workout rating: 6/10…not good. Looked sweaty but not feeling super tired and no big accomplishments for today.
Macros for today are looking alright.
Cals: 1,691
Carb:110
Fat: 101
Protein: 135
I ate half a pack of bacon…so i guess that makes today pretty great in the grander scheme of things.
Edit: Just ate so
7/10/14 nutrition:
Net Cals/Carbs/Fat/Protein: 2,063 113 114 195
7/11/14
Foam roll
Standing OHP
Bar x7x3
135x3x3
155x3x3
165x3
165x2
185x2x3
205x2x2
SGDL
Bar x7x2
135 x3x3
225 x3x2
225 x1
SGHP
315x2…floor/above knee
Repeat above for 5 sets
SGRDL
315x3
365x2
385x1
385xFail
Ok. after a weekend of “refeeding”, I got it in in the gym
7/14/2014
Foam Roll: back, traps, glutes hamstrings. No unusual tightness anywhere.
Front Squat
Bar x5x3
135x3x3 (pause on all)
225x3 Pause on last
225x2 Pause on last
225x1 paused
275x1
275x2
295x1
315x1
315x1
315x1
Deadlift
135x3 (Snatch Grip …or SG)
225x3 SG
315 x2 SG
315 x1 normal grip
315 x1 switch and from here on out…
405x1
475x1
505x1 Form was correct. Slight rounding of back at Thoracic part of back but pretty much a clean looking lift.
T-Bar Row / Pushup / standing oblique plate crunches
4 plates x 7 / BW x14 /
4 plates x 7 / BW x14 / 100# x7 each side
4 plates x 7 / BW x14 / 100# x7 each side
4 plates x 7 / BW x14 / 100# x7 each side
4 plates x 7 / BW x14 / 100# x7 each side
4 plates x 7 / BW x14 / 100# x7 each side
Then i walked out of the gym.
7/15/2014
Foam Roll
DB OHP
65# each hand x7 x2
BB OHP
Bar x 7x3
135 x3x3
185 x3x3
205 x3x2
225 x1 x3 (more like a push press but less than a push press if that makes sense.)
Trying to figure out how to strengthen my OHP
Pullup / Dip / OH Kettlbell Squat
80# x3 / 55 # x7 / 40# each hand x7
80# x3 / 55 # x7 / 40# each hand x7
80# x3 / 55 # x7 / 40# each hand x7
80# x3 / 55 # x7 / 40# each hand x7
80# x3 / 55 # x7 / 40# each hand x7
Macro:
Cals:
2,177
Carb:
161
Fat:
127
Protein:
173
And that was all I wrote.
Macros:
7/16/2014
Cals: 2,055
Carbs: 116
Fat: 98
Protein: 189
Workout:
7/16/2014
Foam roll thee back and glutes and hamstrings. Posterior delts sore from yesterday’s pullups
Dips (hold 2-3 secs at bottom position…explode up trying to propel myself off the bars)
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
Rack Pull
Bar x3
135x3
225x3
315x2
315x1
405x1
495x1 (straps)
405x7 (straps)
455x1 (straps)
405x5 (straps)
…i already know i’m going to be sore tomorrow. Gotta hit more of these.
Dragon flags
BW x 14
BW x7
BW x7
BW x7
haven’t done these in a while. Nonetheless, considerable strength increase was notices, i can hold the fully extended position for some time, and as I start the concentric portion, I can contract quickly, forcefully and controlled. NOICE
Row machine: 2 mins on, ~1 min off for 3 sets.
So yeah, that’s all. I’m off to eat some more so peace out t-nationers!
7/17/2014
Fasted training today to see how that feels…
felt good!
Foam Roll back back back and more back.
Bench Press
Bar x5x2
135x3x3
225x3x3
275x2
275x1
275x3
JM Press
135x7x3
Squat
Bar x5x2
135x3x3
225x3x3
315x3x3
DB Single Leg RDL
100# each hand x5x3 each side
DB OHP (seated)
70#x10x3
Smith Machine Pendlay rows
95#x5
185#x5
255#x3x3
Not really much volume from the looks of it but it felt pretty tiresome.
Ate a shit ton of food afterwards, as my only meal for the day. It’s been about 7 hours since that happened and i’m pretty full still.
Peace out t-nationers!
Macro breakdown for yesterday
7/17/14
Cals: A lot
Carbs: A lot
Fat: A lot
Protein: A lot
Workout
7/18/2014
Foam roll
Dips/Pullups
BWx5/BWx5
BWx5/BWx5
70# x3/70# X5
70# x3/70# X3
70# x3/70# X3
70# x3/70# X3
70# x3/70# X3
100# x2, x1 / 100# x5
100# x2, x1 / 100# x5
100# x2, x1 / 100# x5
Leg Press / Calf Raises
300~x21
700~x21 / 700~x21
800~x21 /
900~x21 / 900~x21
Edit: Whoops. forgot to add a couple of things
Rower:
2 mins on 30 secs off
2 mins on 30 secs off
2 mins on 30 secs off
and a fly flew in my mouth as i was on the leg press machine. not sure if it flew out though. Kinda gross but i finished that set off anyway…(it’s the one without the calf raises). And if you were wondering, I will not be counting it in my macros.
Peace out t-nationers!
7/18/2014
Foam Roll
Bench Press
Bar x7
Bar x5
Bar x3
135x3x3
225x3x2
295x2
295x1
295x1
Deadlift
Snatch Grip Bar x7 x2
135x3x2
225x3
315x1
405x1
495xfail
495x1 (with Straps)
Stiff leg, snatch grip, rounded back deadlift a la Klokov
315x3
315x5 (paused at max eccentric portion, don’t let the bar touch the ground)
Roman Chair Leg lifts
100#x5 / BW x7
100#x5 / BW x7
100#x3, x2 / BW x7
HS Ab Crunch
30#x7
155#x3
135#x5
135#x5
If you sense a bit of brevity here, it’s because I want to eat food. NOW.
11/21/14
Foam Roll
Incline BP
Bar x 7, 5, 3, 2
135x3x3
225x3, 3, 2
275x2, 1, 1, 1
Asian abs
80# Barbell x7 each side x2
100# Barbell x7 each side x2
Seated OHP
75# each hand x10x3
Dip / Pullup
BW x5/ BW x5
BW x5/ BW x5
BW x5/ BW x5
70# x7/ BW x4
70# x7/ BW x4
70# x7/ BW x4
70# x7/ BW x4
HS Crunch Machine
70#x7
135#x7
155#x7x2
Front Squat/ High bar Back Squat / Low bar Powerlifter squat
225 x3 / 225 x3 / 225 x3
275 x2 / 275 x3 / 225 x3
275 x2 / 275 x3 / 225 x3
Then i ate a shyte ton of food
7/22/2014
Foam roll
Snatch Grip DL
Barx7x2
135x3x3
225x3x2
315x1
Snatch Grip High Pull
315x3 (pause below knee on reps 2 and 3)
315x3 " "
365x2x2
…haven’t done these in a few weeks
RDL
385x3
405x3
405x3
425x3
Dip/Pullup
BW x5 / BW x5
for 5 sets
Roman Chair Leg lifts
100#x5 / BW x7
For 3 sets
Dragon Flags
BW x7 for 3 sets
Row for 500m…took 2 mins
Walk in the hills for 50 mins.
Peace out!
ok, no workout yesterday. Ate a lot of awesome stuff including cows, chickens and a sea creature or two.
Today:
7/24/2014
Foam Roll
Asian Abs
80# BB x7 each side for 2 sets.
Bench Press
Bar x7x2
135x3x3
225x3
225x2
225x1
275x3
275x2
275x1
…pretty damn sure i can take on 315 at least once. 275 felt relatively easy and they were done with pauses.
Pendlay Rows
Bar x3x2
135x7
135x5
135x3
225x3x3
315x3x3
Squat
Bar x5x2
135x3x3
225x3
225x2
225x1
315x3
315x2
315x1 paused
365x1
365x1
365x1
Pullup / Dip
80# x5 / 80# x7
80# x3 / 80# x7
80# x3 / 80# x7
80# x3 / 80# x7
80# x3 / 80# x7
Roman Chair Leg lifts
80# x7 / BW x7
80# x7 / BW x7
80# x7 / BW x7
Then a nice walk in the hills for about 50 mins.
Back to work. But first, gotta eat.
Sup
7/25/2014
Seated DB OHP
55#x10x2
80#x10x2
Box Jumps
No weight x3x3 (mixed some pauses in there, some fully cocked, arms back pauses and some pauses with no arm momentum)
50#x3x3 (pauses here and there) sets 2 and three were followed by a final, fourth jump that was not weighted.
Seated Cable Rows (getting my bodybuilder on)
170#x10 x2
220#x10 x2
200#x10
180#x10
160#x10
140#x10
120#x10
Short ROM, constant Tension just to see how pumped up my arms could get…they got pretty swole.
HS crunch
110#x14
135#x14x3
Squat
Bar x7
135x7x2
225x7x2
315x5x5… 5x5 style. no grinders here, form was just OK.
They say squats bring out your weaknesses. Welp, my weakness is probably conditioning and lower back (but i hit lower back yesterday) so it’s most likely just me being a gasser.
SOOO i went and did:
2400meter run.
Now i Feast.
Dear lifting diary,
7/25/2014
Foam roll
Snatch Grip DL
bar x7x2
135x3x3
225x3x2
315x1
405x1x2
DL
405x1x2 (went up soooo fast)
495x1. Felt really good, went up fast, back was super erect and everything clicked.
Dip / Pullup
100#x5 / 100# x3
100#x5 / 100# x3
100#x5 / 100# x3
100#x5 / 100# x3
HS Diagonal Row
115# each side x10
160# each side x10 x3
DB OHP (seated)
80#x10x2
Row for 2 mins on 1 min off for 2 sets
1 min on at max effort.
Peace out Foolios
7.28.2014
34 mins of
3 pullups / L-pullups
10 Pushups / Explosive pushups
15 BW squats / jumping lunges
Minutes 1-16 were the non-plyo portions (no rest between sets)
Minutes 17-34 were more plyo movements with more rest between sets (about 30s to 1 min)
I’m not planning too much else for today. Yesterday was a 24 hour fast day just to see how it feels (not too bad). Today was a shorter fast, with the workout done in a fasted state.
EDIT: I ended up doing more stuffs
P.M. workout:
Foam roll
BP
Bar, 135xsomexsome, 225xsomexsome,
275x3, 2, 2
Cable Rows
110x10, 180x10, 220x10, 240x10x2, 180x10, 140x10, 110x10
Front Squat (semi a mistake, arms were too pumped to get a good front rack position. swoleness subsided and last sets were less pressure filled)
Barx7, 135x3x2, 225x3
Front Squat / High Bar back squat / Low bar back squat
225x3 / 225x3 / 225x3
225x3 / 225x3 / 225x3
225x3 / 225x3 / 225x3
Dragon Flags
BW x7x3
1200 meter jog
100m sprints at 80%, walk 100m back
repeat x7
Stretch my muscles…stretch my belly.
Peace out T-Nation
7/29/2014
Foam Roll
Snatch Grip DL
Bar x7x2
135x5x2
225x3x2
315x3x3
405x3
405x2
Snatch Grip RDL
405x1
405x1
315x5x3
Tried Pendlay rows
315x3
Form was off so i cut that shit short
Pullup/ Dip
80#x3 / 80#x7
80#x3 / 80#x7
80#x3 / 80#x7
80#x3 / 80#x7
80#x3 / 80#x7
Roman Chair Leg LIfts
80#x7 / BW x7
80#x7 / BW x7
80#x7 / BW x7
Run for about 4 mins
5.6 mph at slight incline
Peace out foolios
Sup T-Nationers
7/31/2014
Foam Roll
Incline Press
Bar x7x2
135x3x3
I was actually waiting for the squat rack, so i cut this set short.
But my eyes betrayed me and the squat rack was still being used…for DB lunges…
Nonetheless, I did explosive dips and stretched my spine out via traction from hanging.
Squats
Bar x7x4 (felt really sore from the last day so i needed more time to warmup)
135x3x3
225x3x3
315x1x5 <<< all paused
335x1 <<<paused
315x1x3 <paused
So a couple of comments: Back was extremely straight on this one, like super erect, 60 Degrees erect almost. I think this was good since my form is getting cleaned up. Back was super stiff though so I may have been flexing that part too hard. IDK
Leg Press
300~x7
600~x21 / + x14 Calf raises
1000~x21 / 21 Calf raises
Repeat the heavy set for 3 sets.
Then i left! back was fried. Legs were fried. time to run.
1200m run
100m x7 sprint (jog 100m between sets)
Cool. Peace out T-Nation dudeers
Dear Log of exercises,
not much in terms of lifting these past two days. Pressed for time but i got some work in.
7/31/2014
15 mins of
5 pullups
10 pushups
15 air squats…
didn’t count # of rounds since it was 1 o’clock in the morning (is this healthy) and i was on a caffeine high but not really in any state of awareness.
8/1/2014
15 mins of
5 pullups
10 pushups
15 air squats…
Cool. Peace.
8/2/2014
Foam roll
Squat
bar x7, x5, x3
135x3x3
225x3
225x2
225x1
315x3x2
315x1x3. 3-5 sec pauses
365x1
385x1…grinder
SGDL
315x3x2
405x1x3
Roman chair Leg raises
80#x7 / BW x7
100 yard uphill sprints x 7
Done! Peace.
8/3/2014
Foam Roll
BB OHP
bar x7x2
135x5x5
Pullups
70#x2 / BW x8
70#x3 / BW x7
70#x3 / BW x7
70#x3 / BW x7
Pullups / OHP
70#x1 / BW x9 ; 135x5
70#x1 / BW x9 ; 135x5
70#x1 / BW x9 ; 135x5
HS Crunch
85# x10
135# x10
155# x10
Incline BW
Bar x5, x3x3
135x3x3
225x3x3
Row for 12 mins
2 mins moderate row
30 secs max effort 1 min rest x4
4 min cool down row
Hill jogging for 50 mins.
Pretty hungry. Gonna eat. Peace out T-nationers.