I'm in Miami B***h!

Training Training Logs
1

As my lot title suggests I’m visiting the US for the first time in June. Hopefully this log will keep me on course in my quest to sub 10% body fat.

Current Macros are;
Pro - at least 160gs
Fat - at least 60gs
Cho - where ever it falls to hit 2500kcal

I will drop this as weight loss stalls. Calories are probably slightly higher as I’m not counting veggies. A days eating usually looks like this;

Meal 1 (hour pre workout) - 34gs of whey protein blended with ice, massive handful of spinach, 150gs of cooked basmati rice, 10gs honey, 10gs coconut oil.

Meal 2 (post workout snack) - 34gs whey protein, 1 banana.

Meal 3 (lunch) - 150gs cooked chicken breast, whole head of broccoli, 150gs cooked basmati rice, 10gs coconut oil, 100gs raspberries.

Meal 4 (snack) - 50gs Quaker oats, 34gs whey protein, 32gs almond butter.

Meal 5 (Dinner) - 150gs cooked chicken, 250gs baked sweet potato, 15gs Kerrygold butter, vegetable soup, some sort of dessert (leaves me with 250kcals, usually ice cream or yogurt).

This is not set in stone but gives you an idea of how I’m eating.

Current training is as follows

Day 1 Upper Body
Day 2 Lower Body
Day 3 HIIT on Watt bike
Day 4 Upper Body
Day 5 Lower Body
Day 6 Arms Pump and HIIT on Watt Bike

Abs are thrown in whenever.

Current photo’s are in my hub. Always open to suggestions and constructive criticism.

2

Todays training (all weights in Kgs);

Flat Bench super set with T Bar Rows (10kg plates for a better contraction)

60 x 8 - 30 x 10
70 x 8 - 40 x 10
80 x 8 - 50 x 10
90 x 6 - 60 x 10
90 x 7 - 60 x 10
90 x 8 - 60 x 17
80 x 10 - 60 x 15

Lateral Raises super set with Cable Straight Arm Pulldowns

10kg x 10 - 40kg x 10
10kg x 12 - 45kg x 10
10kg x 15 - 45kg x 12
10kg x 20 - 45kg x 15
10kg x 15 - 45kg x 20

Forgot to mention in my previous post that my current bodyweight is 69kgs.

3

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Todays training;

Rope Pushdown super set with Barbell Curls

45kgs x 20 - 20kgs x 20
45kgs x 20 - 20kgs x 20
45kgs x 20 - 20kgs x 20

Decline Skullcrushers super set with Incline DB Curls

20kgs x 10 - 10kgs x 10
30kgs x 10 - 12kgs x 10
40kgs x 10 - 14kgs x 10
40kgs x 15 - 14kgs x 12
40kgs x 10 - 14kgs x 15

Finished with 8 rounds of 20 on 20 off on the battle ropes.

Snapped a few pics pre gym. Definitely looking a lot more full house (fat!) than the mirror has lead me to believe I am!

4

Yesterdays training;

Only had 30 minutes so hit up some deadlifts.

60 x 5
70 x 5
80 x 5
90 x 5
100 x 5
110 x 5
120 x 3
130 x 3
140 x 3
150 x 2
160 x 2
185 x 0 all other sets felt explosive. Tried to match my PR but grip gave out and failed at knee level
140 x 6

Nice quick session. Certainly feeling it in my posterior chain today.

5

Yesterdays training;

Military Press super set with Chins

Bar x 8 - BW x 8
30 x 8 - BW x 8
40 x 8 - BW x 8
50 x 5 - BW x 8
50 x 5 - BW x 10 (changed to neutral grip)
55 x 3 - BW x 10
55 x 3 - BW x 10
55 x 3 BW x 8
50 x 5 BW x 8
40 x 10 BW x 8

Flyes on Olympic rings super set with TRX face pulls

BW x 10 - BW x 20
BW x 10 - BW x 20
BW x 10 - BW x 20

My military press sucks, going to try extra volume for the next 6-8 weeks to see if it will budge. On a plus point I feel that the upper body/lower body split is working. Definitely feeling less beat up than I do on a push/pull/legs routine. Diet is going great. Had a free meal on Saturday which saw a pizza,whole roll of garlic bread,chicken strips and a bag of Haribo demolished. Been spot on with my macros apart from that. Bodyweight was 68kgs this morning which is 1 kg down from this time last week.

6

Todays Training;

Squats;

60 x 5
70 x 5
80 x 5
90 x 5
100 x 5 x 3

Being extremely conservative with my squats at the minute. Any kind of lower body flexion is leading to a large popping sound in my right knee. The osteopath I’m seeing thinks my overly tight quads are pulling on my patella tendon causing the sound. Currently foam rolling my quad, hammies and ITB twice a day.

Good Mornings

40 x 10
50 x 10
60 x 10
60 x 10

Don’t like these as much as RDL’s.

7

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Yesterdays training;

10 sets of 10 second sprints with 1 minute average pace in-between. The photo above shows how much my performance declined as I went throughout the session. Quad pump was unreal!

8

Todays training

Flat Bench super set with T Bar Rows

60 x 5 - 30 x 10
70 x 5 - 40 x 10
80 x 5 - 40 x 10
90 x 5 - 50 x 10
100 x 4 - 60 x 10
100 x 4 - 60 x 10
105 x 2 - 60 x 10
105 x 2+1 - 60 x 10
90 x 10 - 60 x 10

Lateral Raises

10 x 15 x 4

Straight Arm Pulldowns

40 x 15 x 3

Decent session. Bench felt strong despite losing weight.

9

Todays training;

Squat

60 x 5
70 x 5
80 x 5
90 x 5
90 x 10 x 3

Deadlift

70 x 5
90 x 5
110 x 5
130 x 5
150 x 3 x 2

10

I like all the super sets. Following for progress.

11

[quote]Icarus wrote:
I like all the super sets. Following for progress. [/quote]

Cheers dude. I rarely have more than an hour to lift, shower and eat so its a good way of getting a fair amount done in a short time frame.

12

Todays training;

50 pull ups as quick as possible (4 minutes, 38 seconds)

Cable Preacher Curls super set with Rope Pushdowns

30 x 12 x 4 - 38 x 12 x 4

TRX Tricep extensions super set with Standing Hammer Curls

BW x 12 x 4 - 10 x 12-15 x 4

Finished with HIIT on the Watt Bike (10 sprint, 30 moderate x 8)

Going to start listing my previous days macros;

Calories - 2515
Protein - 215
Carbs - 251
Fat - 75

13

Yesterdays session;

Incline Press

60 x 8
65 x 8
70 x 8
80 x 4 x 3
70 x 10
70 x 10

Bent Over Row

60 x 8
70 x 8
80 x 8 x 3

Lateral into front raises

6 x 20 x 3

TRX Facepulls

3 x 20

Todays session kinda sucked. just couldn’t get into it for some reason, wasn’t through lack of sleep.

Yesterdays macro’s;

Calories - 2496
Protein - 200
Carbs - 289
Fat - 69

Another sample days eating for those who are interested;

Meal 1 - 4 organic eggs, 1 cos lettuce, 50grams of oats, 10 grams of honey.
Meal 2 - 34grams of whey, 50grams of oats, 1 banana.
Meal 3 - 125grams of chicken breast, 200grams cooked basmati rice, 200grams of strawberries.
Meal 4 - Cookies and Cream Quest bar.
Meal 5 - 125grams of chicken breast, 1 head of broccoli, 1 bowl of vegetable soup, 200gs cooked basmati rice, 14gs of grassfed butter, 10grams of honey.

14

Today’s training;

Squats

60 x 5
70 x 5
80 x 5
90 x 5
100 x 5
110 x 3 x 3

Romanian Deads

60 x 10
80 x 10
100 x 6 x 3

My squats are embarrassing. Around 2 years ago I started cycling 5 miles each way to work. At the time I could put up 140 for a treble fairly regularly. This weight would absolutely bury me now. Steady state cycling and squatting do not go hand in hand! Any pointers on my technique would be greatly appreciated. Video is not from today’s session.

15

Yesterdays training;

Military Press

Bar x 6
30 x 6
40 x 6
50 x 5
55 x 3 x 3
50 x 6

Decline DB Press super set with TRX Rows

26 x 10 - 15
28 x 10 - 15
30 x 10 - 15
32 x 10 - 15
34 x 8 - 15

Machine Flyes superset with Lat Pull

Something x something x something x 4

Woke up in the middle of the night absolutely ravenous. Demolished a Quest bar, banana and a pint of milk. Definitely didn’t hit my macro’s yesterday!

16

Yesterday’s training;

Didn’t want to think so I printed off the quad specialisation workout from the Indigo Hypertrophy Programme. Loved it!

Leg Extension;

3 x 10 - 15 reps with a 2 second squeeze at the top of the movement.

Front Squat straight into Back Squat with the same weight;

60 x 8 x 8 x 2
70 x 8 x 8
80 x 8 x 8 (horrendous!)

Leg Press straight in BW Squats

4pps x 15 - BW x 15
5pps x 15 - BW x 15
5pps x 20 - BW x 15

Bulgarian Split Squat

3 x 8 on each with 16kg KB’s in each hand.

Really enjoyed doing a pre prescribed programme. Going to start the Indigo Hypertrophy Programme from Monday. I’m hoping to do the High Frequency Strength portion of the programme first thing followed by the main workout 3-4 hours later. Will Try and get the quad specialisation workout in once or twice a month.

Didn’t count macro’s but pretty sure I finished around 2500;

Breakfast - 300grams egg whites, 50grams oats, 5grams coconut oil, 34grams whey, 10grams honey, 100grams spinach, 1 apple.
Pre Workout - 50grams oats, 34grams whey, 10grams coconut oil.
Post workout - 150grams cooked chicken, 200grams white basmati rice, 10grams Kerrygold Butter.
Dinner - 150grams cooked chicken, 5 rice cakes, massive salad, vegetable soup, 10grams olive oil.
Evening Snack - Quest Bar, 50grams oats, 10grams honey, 1 banana.

17

Today’s training;

Bench Press from pins

60 x 8
70 x 8
80 x 8 x 4
80 x8 + 4 + 2 x 1

Squeeze Press superset with Flat Bench Press

16 x 8 - 70 x 8
20 x 8 - 70 x 8
20 x 8 - 70 x 7
20 x 8 - 65 x 7

Power Flyes superset with Wide Grip Dips

16 x 8 - BW x 8
16 x 8 - BW x 8
16 x 8 - BW x 10

Great workout today. Cant remember the last time I did this much volume on 1 muscle group. Have decided not to do the High Frequency Strength portion on the programme. I can imagine i’ll be pretty run into the ground by the end of the month if I continued with it.

18

Todays training

Leg Press

225 x 8 x 4
225 x 8 + 4 + 2 (cluster set)

Walking Lunges superset with KB Squats

20 x 10 (each leg) - 24 x 10
40 x 10 x 3 - 24 x 10 x 3

Leg Extensions

3 sets to failure (between 15 an 20 reps)

Another enjoyable workout. Have stopped religiously counting my macro’s. So used to eating similar things from day to day I know exactly what i’m putting in.

19

3264×2448 1.3 MB

Abs starting to creep through. Going to keep my food intake where it is for the next couple of weeks.

20

Yesterdays training;

Straight Arm Pulldowns

35 x 15 x 2
45 x 8 x 3 (2 second contraction at top at bottom of the movement)

DB Pullover

24 x 8 x 4 (2 second contraction in stretched position)

T Bar Row (10kg plates for a better squeeze)

50 x 10 x 4

Lat Pulldown

60 x 8 x 4