I’ve been debating on whether to put up a diet/training log for some time now. With the encouragement of a fellow t-nationer (that being Ryan) and for the fuck of it…I decided that it shall be done.
As you know (or not)…I’ve trained for periods and stopped…why? I’m a fickle character. I burn myself out in a lot of my endeavors. I’ve been back at it now after a long lay off which entailed vegetarianism, partial starvation, and complete abstinence from weight training of any sort. I gradually got back into it…included large quantities of animal in my diet again and have made solid progress in the last 8-9 months or so.
This: http://i42.tinypic.com/24yagj8.jpg
to this: http://tinypic.com/r/23iv37m/5 …as well as my avatar pic which is within the last couple of weeks.
Went from ~135lbs to where I’m at now at 155-160lbs depending on the day, water intake etc.
I’m now interested in adding lean mass and improving my lifts…PARTICULARLY my squat. My squat seemed to suffer the most out of any of my lifts from the layoff. It is a far cry from when I competed USAPL in 2009. In fact, it’s somewhat sad and partially embarrassing. But, all I can do is strive to improve upon it week in and week out.
Training:
A1 â?? Push Focus
Bench press 3x5-8 RPT
Chest-supported DB Rows 35 RP
DB Incline Press (neutral grip) 30 RP
DB Side lateral raises 2x8-10 SS
Bodyweight Dips (or machine Bench press) 4x12-15 SS (light pump work)
(DS1) Squat (70% 1RM) 2x8-10
– super set the following with about 20 seconds rest between sets –
Facepulls 2x12-15
Scapula pushups 2x12-15
B1 â?? Lower Push Focus
Squat 3x4-6 RPT
Leg extension 30 RP
Barbell glute bridges 4x6-8 SS
Seated calf raise 30 reps RP
Barbell bicep curl 30 reps RP
Tricep pushdown 30 reps RP
Palloff Press 3x8 SS
A2 â?? Pull Focus
(DS2) Squat (work up to ONE 3 rep max)
Weighted Chins 3x5-8 RPT
Flat DB Bench press 35 RP
Chest-supported DB Rows 30 RP
DB Side rear raises 2x8-10 SS
Lat pulldown 4x12-15 SS (light pump work)
– super set the following with about 20 seconds rest between sets –
Scapula Wall slides 2x12-15
Band pull aparts 2x12-15
B2 â?? Lower Pull Focus
Rack Deadlift 3x3-5 RPT
Lunges 3x8-10 SS
Weighted hyperextensions 4x8-10 SS
(DS3) Squat (80% 1RM 3x3)
Seated calf raise 30 reps RP
Barbell bicep curl 30 reps RP
Tricep pushdown 30 reps RP
Key:
DS = Daily Squat
DS1 = Practice and grease the groove â?? this shouldnâ??t feel super hard at all.
DS2 = This is heavy â?? always at the beginning of your training session and doing as many warm up sets to get to your 3 rep max. You want to aim for improvement, but need to realize some days will feel heavier than others. So, hit your 3RM for the day, whatever it may be, and then youâ??re done. No back off sets, nothing. One top set of 3.
DS3 = These should be easy for the rep range (1 minute rest periods between sets) and your focus is on the explosion. No back off sets. 3 sets and youâ??re done.
Rest Periods:
RPT â?? 2.5 minutes, 3 minutes on deads
SS â?? 90 seconds
RP â?? 30 seconds between mini-sets
RPT = Reverse pyramid training
SS = solid set
RP = rest pause training. Basically…take a weight I can hit 10-12 with…hit about 9-11…stop rest 30 seconds go right back in and hit probably 6-8 at that point…stop 30 seconds…again…until I hit the prescribed reps.
DIET:
Okay…this is probably going to be the most entertaining, as well as controversial part of my log. I’ll post food pictures as well to keep it entertaining. My macros are different for my training days and rest days respectively.
Training: ~3100kcal, 175g Protein, 485g Carbs, 50g Fat
Rest: ~2250kcal, 185g Protein, 150g Carbs, 90g Fat
In terms of food choices…that’s where things will get controversial for sure. I do not believe in the notion of good food nor bad food. I do not believe that any food is inherently clean, dirty, good, nor bad. The body sees nutrients…not the food choices that make such up. And science PROVES this. This means I follow an if it fits your macros approach. IIFYM. This does NOT fucking mean I have a macro allotment and try to fit as much processed food into my mouth as possible while hitting my goals. It DOES mean that I make sure to get my micronutrient needs EVERY DAMN DAY…eat MAJORITY whole food sources BUT, I do not eliminate any foods and will fit them in my macros if I care to. What does this mean? This means I eat poptarts, kids cereal, ice cream, white bread etc but, I make sure I do not fuck up my macros with such…and I make sure the majority of my food choices are typically whole food sources. I take micronutrient intake pretty seriously and aim to get adequate RDA% for all the important vitamins and minerals.
CURRENT STATS:
BW: 155-160lbs at 5’8" 23 years old
Squat: 240lbs 3 rep (have not tested 1 rep) …sad number
Deadlift: ~345lbs …have not tested…doing rack pulls only right now.
Bench: ~225lbs? Hit 190lbs for 8.
Again…goals: GAIN MASS AT A RELATIVELY SLOW BUT STEADY RATE. IMPROVE LIFTS PARTICULARLY MY SQUAT! ACQUIRE TASTY FOOD!
Either tonight or tomorrow I will add some logs from this weeks previous sessions. Tomorrow I will definitely be adding the log from that session.
