First Prep. Nutrition and Training Log

Training Training Logs
26

Legs(Heavy)
Deads 5x2
225,315,225,225,225
Deads 5x5 (3inch deficit)
135,135,135,135,135
Lying Ham curl 4x8
100,100,100,100
DB straight leg 4x6 (toes on plate)
55,55,55,55
Seated calves 10x10
135,135,135,135,135,135,135,135,135,135
Back Exxtension Barbell 5x6
135,135,135,135,135

Back(Heavy)
Wide grip pulldown 4x8
70,80,80,80
Seated rows 5x6-8
135,50,150,180,
Wide neutral grip 4x8
50,70,70,70
Rope pulldown 4x8
50,50,50,50
Underhand tricep 3x8
25,30,35
Tricep machine 5x8
120,180,180,180,180
Lat rope 7x8 (FST-7 style, stretch in between 30 sec rest)
35,35,35,35,35,35,35
Ab machine 3x25
40,40,40
Decline weighted 3x25
25,25,25
Shrugs ss/Plate shrugs 5x5
90(45),100(45),100(45),100(45),100(45)

Shoulders, Chest, Bicep (Heavy)
DB chest 4x6
80,90,90,90(5)
Incline smith machine 3x6
225(5),225(5),225(4)
Shoulder DB press 4x5
45,45,45,45,45
Dips 3x failure
90,90,90
Barbell curl 4x6
65,65,65,75
Preacher curl 4x6
60,60,80,80
Close grip 4x6
60,60

27

Legs(Light/higher rep)
Squats 5x3
135,225,225,235,235
Squats 5x10(machine)
200,200,200,200,200
Single leg curl 4x12
30,40,40,40
Leg extension 6x12
90,90,90,90,90,90
Calve raises(Incline) 4x20
60,60,60,60
Farmers carry 4 sets
65,65,65
Back extension machine 4x20
135,135,135,135

Back, Tricep, Abs (Light)

Pull ups(wide) 3x12
50,50,50
Seated rows 3x12
42.5,42.5,42.5
Incline row 3x12
135,135,135
Tricep pushdown 4x12
30,35,35,35
Bent over cable kickback 4x12
10,5,5,5
Lower ab 4x15-20
x,x,x,x
Seated DB traps 4x15-20
40,40,40,40

Shoulders, Chest, Bicep (Light)

DB chest 4x6
80,90,90,90/5
Incline smith machine 3x6
225(5),225(5),225(4)
Shoulder DB press 4x5
45,45,45,45
Dips 3x failure
90,90,90
Preacher Curl 4x6
60,60,80,80
Close grip 4x6
60,60

28

4/8/17 19.5 percent body fat. 37.90 pounds fat mass. 156.33 lean mass
4/23/17 16.2 percent body fat. 31.72 pounds fat mass. 163.72 lean mass
4/30/17 15.5 percent body fat. 29.90 pounds fat mass. 162.56 lean mass

29

What are you using to calculate BF%? Calipers? Scale?

You probably already realize this, but you did not gain seven pounds of LBM in fifteen days.