Georgeh707's log

Training Training Logs
21

This is diet on an off day
Breakfast:
4 scrambled eggs
1 cup OJ
1 cup whole milk

2nd meal:
2 tbsp peanut butter
2 scoops Whey

3rd meal:
8 oz chicken breast
2 oz peanuts

4th meal:
3 oz chicken breast(leftover from before)
1 cup whole milk
2 tbsp peanut butter

Then Dinner that changes everyday

Is this a good diet for a non training day? I want to maintain my weight(~170) while leaning out.
this totals about 2050 calories 186g protein 106g fat 83g carbs + dinner (steak tonite).Will this work or how should i change it?

22

that diet sounds pretty good.

23

ME Upper body:
Bench:
work up to 155x5 then 140 2x5

DB Floor press
50’s 2xmax reps

T-Bar rows
2 plates + 25 4x12

Db powercleans 25’s

shrugzz + curlzz

Notes: So happy about progress on bench its been a long ass time sibce i progressed on bench. Thanks Whiteflash for the tip earlier about the volume reallt seemed ti help

24

Diet Today on a training day
1st meal:
4 scrambled eggs
1 cup OJ
1 cup Whole milk
2 Packets Oatmeal

2nd meal:
3.5 oz bag of beef jerky
1 banana

3rd meal:
Roast beef sandwich (2 slices whole wheat bread 8 oz of roast beef)
Apple

4th meal:
8oz chicken breast
2 tbsp Peanut Butter

5th meal:
3oz chicken breast
2 tbsp Peanut Butter

(workout)

PWO shake:
2 scoops Muscle Milk
2 tbsp nesquick
12 oz skim milk

6th meal:
3 oz steak
salad
1 cup cottage cheese
Totals: 3500 cal, 137g fat, 258g carbs, 310g protein
Is this lookin good to or should I change this up? Also I need some help with workout nutrition.

25

4/24/12 Sprints
10x10yards
6x20yards
4x40yards

26

ME Lower Body:
I messed this session up but it all worked out well in the end. I forgot my belt at home so i had to do deadlifts beltless today. It was good because i got to test out my raw strength, surprisingly my belt only gives me 20 lbs. Maybe its just a piece of shit belt.
Deadlifts:
worked up to 295 tried 300 twice couldn’t get it.

BSS: 30’s 3x12

GHR’s: 3x8-12

Kneeling Cable crunches

27

Glad I could help. Keep kickin’ ass bud.

28

[quote]WhiteFlash wrote:
Glad I could help. Keep kickin’ ass bud.[/quote]
Thanks man I’ll try my best

29

wait, belts actually help? How does it help you?

30

Nice log man!

[quote]Macmade wrote:
wait, belts actually help? How does it help you?[/quote]

They increase intra-abdominal pressure. Belts don’t make you stronger, they just put more weight on the bar, so don’t worry.

31

thanks XArena

32

4/27/12 RE Upper Body
DB Bench:
55’s 4x10,8,8,6

Pulldowns/Facepulls superset
100x12(focusing on squeezing lats)/50x12(focusing on squeezing shoulder blades)

DB Military press
4x8

DB Shrugs/curlzz

33

4/30/12 ME Upper Body
Bench:
work up to 160x3 then 145 2x5 then 115x11

DB floor press:
50’s 2x11

Kroc rows
70 3x15

Facepulls
60 3x12

Curlzzzz
Notes: Not bad.

34

Gotta start tracking weight + bf again
167.9 22.8%

35

DE Lower Body
Explosive jumps as part of warmup as recommended by STB.

Power cleans:
worked up to 155-PR

BSS:
30’s 3x12

Natural GHR’s:
3x8

Gonna switch DE Lower for 5/3/1 powercleans.

36

5/3/12 ME lower
forgot my belt again but it was a nice surprise again
Squats:
work up to 275x2 (belt PR was 275x3
then 245 2x3

Step Ups

GHRs

Notes: Once again i see how shitty my belt was. i ordered an inzer forever belt and it shoulf be here on monday.Better watch out mac i feel that 315 squat coming up real soon.
Other notes: Started attempting to backload carbs but dont have the book to refer to.

37

5/4/12 RE Upper Body
DB bench: 55’s 4x 11,11,8,6

Pullups:
4x 4,3,3,3 (embarassing)

Facepulls

Shoulders

Shrugz/curlzzz

38

Morning weight 166.1 21.1%BF
-1.7%BF

39

5/7/12 ME Upper
Bench:
worked up to 160x3 failed on fourth

DB Floor press:
50’s 2x 16,12

Kroc Rows:
70’s 4x 20,16,17,12

Facepulls

Curlzzz
Notes: Stalled on bench so its time to switch it for either Close Grip or Incline.

40

woke up today to a bloated 172.2 22.5%bf after backloading 300g carbs. not sure if its just bloat or if its fat gonna backload 300g carbs the whole week just to know for sure