IronScholar's Training & Nutrition Log

Training Logs
1

I’ve been lurking around here for a few months, and after not having a training log, I decided that this is the place that I will start one up. Pretty much everyone here has a great attitude, so I don’t feel so timid to post.

I work 50+ hours a week, and train 4 days a week. In my free time I run a videogame podcast and website as well. I’m 27 years old and happily married.
My wife is my #1 supporter in my journey through natural bodybuilding, and helps to keep me strong when I waiver.

Anyways enough with the chit chat. On to business!

05/12/08

Training
Legs & Abs
(warmups not included)

Leg Extensions 12x100, 10x110, 8x120, 6x140
Leg Curls 12x60, 10x70, 8x80, 4x90
Leg Press 12x360, 10x450, 8x495, 6x540
Squats 12x95, 10x135, 8x185, 6x225
Hanging Knee Raises 3x20
decline crunches 3x25

Nutrition
10 Eggwhites
1 cup oats
Beef Jerky
Granola Bar
Banana
Chicken Breast, Whole Wheat Pasta, Organic Pasta Sauce
Pre workout Protein Shake
Post workout Protein Shake
Creatine + BCAA’s
Chicken Breast, Bell Peppers, Whole Grain Tortilla, low fat shredded cheese

Energy was decent today, and I didn’t break any records with weights, or any additional reps, but it’s been a long weekend of running errands, and I haven’t been sleeping as well as I would like.

2

Today is a low energy day. The weather has been decent, and I took a nap during lunch, and I can’t seem to get out of the funk.

Today is Shoulders & Back

DB Military Press 12x40’s, 10x50’s, 8x60’s, 6x70’s
DB Side Lateral Raises 3x12 @ 25’s
DB Rear Lateral Raises 3x12 @ 25’s
BB Shrugs 3x20 @ 225
WideGrip Chins 4, 4, 4, 3 (I have a hard time with chins)
DB Rows 12x35’s, 10x40’s, 8x45’s, 6x50’s
Deadlifts 12x135, 10x225, 8x275, 6x315

Nutrition

10 egg whites
1 cup oats
1 whole wheat english muffin
beef jerky
granola bar
chicken breast, veggies, 1 cup brown rice
preworkout shake
postworkout shake
creawtine + bcaa’s
chicken, brocolli, brown rice

Tomorrow is my day off, and I’m excited as I can use some rest, and I guest host on a podcast that I am a big fan of.

3

I missed today’s training due to work, and having horrible pain in my knee. Ever since highschool I have had a problem with my knees, sometimes I get sharp pains, and sometimes they give out. I’m taking an extra day of rest and I hop my knee feels better for tomorrow so I can get back in the gym.

4

I didn’t get a chance to get to my computer on Friday, or yesterday. But here is a quick update.
Friday’s visit to the gym was decent. My knee was still bothering me so I didn’t go 100%. My knee is still driving me crazy, bur I guarantee tomorrow I will be lifting 100%. I’ve kept on track with my diet except I had a few pieces of pizza yesterday for dinner. I guess that is my cheat meal for the week.

Also I uploaded a few pics on my profile. I don’t know how others view them as I’m knew here, but most of them are of me at the gym. I need to take updated pics, but something is better than nothing.

There are a lot of strong and big people here on this site, and I’m hoping that I can get there myself with determination, and with using this site as motivation and a knowledge base.
And for the people that aren’t of the HUGE group of the site I applaud you, as I am with you!
Until tomorrow! :slight_smile:

5

Ah, another Monday. I got back into the gym today and it felt good. My knee isn’t acting up too bad so I went in and hit it hard.

Training
Shoulders & Back

Standing BB Military Press 60x12, 90x10, 100x8, 110x6
Side Lat Raises 15’sx12, 20’sx8, 25’sx8
Rear Lat Raises 15’sx12, 20’sx8, 25’sx8
BB Shrugs 135x12, 225x10, 275x8
Chins 4, 4, 6
DB Rows 40’sx10, 50’sx8, 60’sx6
Deadlifts 135x10, 225x8, 365x3

I beat my highest record for deadlifts today as I can only normally get up to 315! I only got 3 reps, but the fact that I was able to get a few reps I am really happy.

Nutrition

9 egg whites
1 whole egg
1 cup oats
beef jerky
granola bar
steak & brocolli
cashews
pre workout shake
post workout shake
Creatine, BCAA’s
Beef, veggies

I have a rotating lifting routine, and basically its a 3 week rotation. After my back days I get my weekly day off, so I’ll return to the gym on Wednesday for chest and arms.

6

I haven’t posted here in the last few days because RL has been a pain. I haven’t had enough time to get more than 5 hours a sleep a night let alone post, but I have been eating properly, and lifting. (what a way to start a log huh)

Tuesday was my day off, and I returned on Wednesday. Here it is.

Training
Chest, Arms

DB Bench Press 12x70’s, 10x80’s, 8x90’s 6x100’s
Incline DB Bench Press 12x70’s, 10x80’s, 6x80’s
DB Flyes 10x3 @ 40’s
skull crushers 12x70, 10x80, 6x90
(my triceps are way bigger than my biceps so I only do one exercise to try to even them out)
BB Curls 12x75, 10x85, 8x90, 6x95
Incline DB Curls 12x35’s, 10x40’s, 8x40’s
Hammer DB Curls 2 sets until failure with 40’s

Nutrition
10 egg whites
1 cup oats
2 ounces almonds
banana
granola bar
beef jerky
chicken breast, new england potato
pre workout shake
post workout shake
creatine + bcaa’s
chicken & veggies

Thursday was Legs and Abs

training
Leg Extensions 12x100, 10x110, 8x120, 7x140
Leg Curls 12x60, 10x70, 9x80, 5x90
Leg Press 12x360, 10x450, 8x495, 5x540
Squats 12x95, 10x135, 7x185, 6x225
Hanging Knee Raises 3x20
decline crunches 3x20

nutrition
9 egg whites
1 whole egg
1 cup oats
beef jerky
granola bar
chicken & new england potato
cashews
pre workout shake
post workout shake
Creatine, BCAA’s
Beef & brown rice

Friday!
Finally it’s friday. I look forward to resting this weekend. I’m really looking forward to getting some sleep for once.

Training
Standing BB Military Press 60x12, 90x10, 100x8, 110x6
Side Lat Raises 15’sx12, 20’sx8, 25’sx7
Rear Lat Raises 15’sx12, 20’sx8, 25’sx6
BB Shrugs 135x12, 225x10, 275x10
Chins 4, 5, 4
DB Rows 40’sx10, 50’sx8, 65’sx6
Deadlifts 135x10, 225x8, 365x2

Nutrition
10 egg whites
1 cup oats
2 whole wheat english muffin
beef jerky
granola bar
beef & brown rice
preworkout shake
postworkout shake
creawtine + bcaa’s
chicken, brocolli, brown rice

7

I love holidays. I get the day off of work, and get the chance to hit the gym early, instead of after work towards the evening. Then I can relax and enjoy the whole day as if it was a free weekend day. :slight_smile:

I grilled all of my food for the week today too which was cool. I grilled up a bunch of steaks and chicken breasts. They are now all sitting nicely in my refrigerator in their own respective tupperware containers. I look forward to not having to cook all week. Anyways onto today’s training and nutrition.

Training
Chest and Arms
(as always warmups not included)

flat DB bench press 12x60’s, 10x80’s, 9x90’s, 2x100’s
Incline DB bench press dropset 200 down
flat DB flyes 10x30’s 8x35’s, 6x40’s
triceps extensions (cable) 12x80, 10x90, 8x100, 6x110
BB curls 12x 65, 10x85, 8x95, 6x95
DB preacher curls 3x8 @ 35’s
one arm cable curls dropset 60lbs down

Nutrition
10 egg whites + 1 piece of cheese
1 cup oats
2 grilled lean burgers (home made)
preworkout shake
postworkout shake
creatine + bcaa’s
2 grilled lean burgers (i love them lol)

**today I did more biceps work than normal. at the end of my workout i had some energy left and since my biceps are really lagging behind my triceps I didn’t do skull crushers today, as once in a while I will skip an extra triceps exercise to try and bring my biceps up to par so my arms don’t look so funny.

Tomorrow is legs and abs. I don’t have to cook, so I look forward to getting out of work, hitting the gym, then just eating before bed. Until then!

8

What a great day today was. I had great sleep last night which lead to me having plenty of energy for my training. For some reason though I constantly hungry today, and all I want to do is just eat and eat. I’m hoping tomorrow goes just as well.

Training
Legs & Abs
(warmups not included)

Leg Extensions 12x90, 10x110, 8x140
Leg Curls 10x70, 8x90, 8x110
Squats 12x135, 10x185, 8x205, 6x225
Leg Press 12x360, 10x410, 10x410

Hanging Knee Raises 3x15
Crunches 3x25

Nutrition
10 egg whites
1 cup oats
almonds
cashews
beef jerky
steak, brown rice
granola bar
pear
pre workout shake
post workout shake
creatine + BCAA’s
chicken breast, brocolli
(i might have 2 chicken breasts for dinner, or add another serving of brocolli since I am so hungry)

I was able to add leg presses as well as add some heavier weight on my earlier sets for squats so I am really happy. Walking may be a bit difficult tomorrow, but I will be smiling every step.
I can only hope tomorrow’s workout can be as good if not better!

9

Another great day. My energy levels were high again, although I was able to eat and not be hungry all day. (i have no idea what the deal was yesterday) On to business!

Training
Shoulders & Back
(warmups not included)

DB military press 12x40’s, 10x50’s, 8x60’s, 6x70’s
side lateral raises 10x20’s, 8x25’s, 8x30’s
rear lateral raises 10x30’s, 8x40’s, 8x50’s
BB shrugs 12x135, 10x225, 8x275
chins 8, 7, 6
DB Rows 10x40’s, 8x50’s 6x60’s
Deadlifts 10x185, 6x275, 4x325

I wanted to go a little heavier on my second set than normal, and try to bring it up for the 3rd set. It ended up not working as planned, but that’s ok. I’ll give it another go come next week.

Nutrition
10 egg whites
1 cup oats
beef jerky
almonds
granola bar
steak, brocolli
pear
pre workout shake
post workout shake
creatine +bcaa’s
2 chicken breasts, brocolli

tomorrow is my day off, and between my leg workout yesterday, and today’s workout I welcome some rest. Then its back to hitting it hard on Friday.

10

A great finish to a great week! I had a ton of energy today even though I didn’t get much sleep last night. (sometimes living in an apartment really sucks)
Anyways onto the good stuff.

Training
chest & arms
(warmups not included)

DB Bench Press 12x70’s, 10x80’s, 10x90’s 4x100’s
Incline DB Bench Press 12x70’s, 10x80’s, 6x80’s
DB Flyes 10x3 @ 40’s
skull crushers 12x70, 10x80, 5x90
Triceps rope pulldowns 12x100, 10x110, 10x120
BB Curls 12x75, 10x85, 8x90, 6x95
Incline DB Curls 12x35’s, 10x40’s, 8x40’s
Hammer DB Curls 2 sets until failure with 40’s

Nutrition
10 egg whites
1 cup oats
2 ounces almonds
apple
granola bar
beef jerky
steak, potatoe
pre workout shake
post workout shake
creatine + bcaa’s
chicken & veggies

11

A great day. The weather was beautiful, and I sweat up a storm in the gym. I was soaked by the end of the workout. (the air in the gym wasn’t on)

Training
Legs & Abs
(warmups not included)

Leg Extensions 12x90, 10x110, 8x140
Leg Curls 10x90, 8x100, 7x120
Squats 12x135, 10x185, 8x205, 6x225
Leg Press 12x360, 10x410, 8x410
sitting calf raises 3x10@90

Hanging Knee Raises 3x20
Crunches 3x25

Nutrition
10 egg whites
steak
1 cup oats
beef jerky
chicken breast, potato
granola bar
apple
pre workout shake
post workout shake
creatine + BCAA’s
steak, potato

12

Where to start. Well I guess I should start where I left off. I had a hell of a week and couldn’t find time to get to the computer. it was either go train, or play on my pc. I decided that training was the better option.

I do however have my stuff written down in my journal that I keep in my gym bag, so I’ll try to sum it up here.

Tuesday
Back & Shoulders

DB military press 12x40’s, 10x50’s, 8x60’s, 7x70’s
side lateral raises 10x25’s, 8x30’s, 8x30’s
rear lateral raises 10x30’s, 8x40’s, 8x40’s
DB shrugs 12x130’s, 10x130’s, 8x130’s
chins 8, 8, 7
DB Rows 10x40’s, 8x50’s 6x60’s
Deadlifts 10x185, 6x275, 4x325

Nutrition
Nutrition
10 egg whites
1 cup oats
beef jerky
chicken breast,brocolli
granola bar
apple
pre workout shake
post workout shake
creatine + BCAA’s
steak, brocolli

(day off from gyn)

Thursday
Chest, arms

DB Bench Press 12x70’s, 10x80’s, 10x90’s 5x100’s
Incline DB Bench Press 12x70’s, 10x80’s, 6x80’s
DB Flyes 10x3 @ 40’s
skull crushers 12x70, 10x80, 5x90
Triceps rope pulldowns 12x100, 10x110, 10x120
BB Curls 12x75, 10x85, 8x90, 6x90
Incline DB Curls 12x35’s, 10x40’s, 8x40’s
Hammer DB Curls 10x3 @ 40’s

Nutrition
10 egg whites
1 cup oats
2 ounces cashews
apple
granola bar
beef jerky
steak, brocolli
pre workout shake
post workout shake
creatine + bcaa’s
steak, brocolli

Friday
Legs & Abs

Leg Extensions 12x90, 10x110, 7x140
Leg Curls 10x90, 8x100, 8x120
Squats 12x135, 10x185, 8x205, 7x225
Leg Press 12x360, 10x410, 8x410
sitting calf raises 3x10@90

Hanging Knee Raises 3x20
Crunches 3x20

Nutrition
10 egg whites
1 cup oats
beef jerky
granola bar
beef & brown rice
preworkout shake
postworkout shake
creatine + bcaa’s
chicken, brocolli

Even though I was stressed out from work, I still got to the gym, and it felt great. I was surprised that I had enough energy to get through the workouts, and I ended up happier than can be because I actually got to my goal of reaching 200lbs! I’ve been trying to get to 200lbs since I started lifting almost 3 years ago at 130lbs.

When I first noticed it on Thursday I thought it might be water weight, or salt, something like that. There was no way I actually reached 200. So I kept it to myself, and continued on, and weighed myself every day, and on Sunday I decided that I’ve actually reached my goal as my weight didn’t change!

I’m officially 201.8 according to the scale at the gym, and my scale at home says I’m 201 even.

Now that I have finally reached my goal, I’m going to bring the calories down a bit and work on symmetry, and losing a bit of the fat I gained with this. (probably about 5-6 pounds) Then I’ll be back to bulking. My next goal is 210 lean.

13

Sometimes keeping focus is hard. I don’t mean keeping goals in focus or the plan, or the dedication it takes to reach goals, but focus in general. Now I don’t have a lifting partner, and when I go to the gym, I walk in, change in the locker room, blast my iPod, lift, then go home. I don’t really talk to anyone minus a few bodybuilders on occasion. For this reason use a dumbells more than a barbell for my chest exercises for I don’t have a spotter, let alone one I can ask in the gym and trust.

Normally I’m left to my own devices. Today that changed. Towards the end of my workout today I saw someone I have not seen in years. This person used to be my best friend all through out high school. We played in bands together, studied and trained in martial arts together, just about everything. Then highschool ended, and we went to different colleges, and honestly I would say we both changed. I mean everyone changes as they grow up/older.

We grew apart and have seen each other on occasion after this, and each time we saw each other we exchanged phone numbers, and made small talk bullsh*tting each other that we were going to call each other and pick up where we left off.

In between sets I saw this person in the gym. I had to do a double take. This person who used to tower over me, and weigh over 70lbs than I did was just a little taller than I am now, and weighs 30lbs less than I do now. We ended up talking as we always did when we came across each other, and went through the same exchanging phone numbers routine as we did before.

Now because of this, I couldn’t focus on the rest of my routine, and I don’t know why. This really bothers me. I used to look up to this person, and now that we have parted ways for so long I don’t really have a reason to look up to him, nor have I for years. I don’t know why I couldn’t focus for the rest of my routine. I ended up leaving shortly after that. Anyways, if anyone has any suggestions, please let me know. I’m at a loss here and it pisses me off.

Training

1 hour of moderate cardio

Chest & Arms
DB Bench Press 12x70’s, 10x80’s, 10x90’s 5x90’s
Incline Machine BenchPress DropSet 200 down
DB Flyes 10x3 @ 40’s
skull crushers 12x70, 10x80, 5x90
Triceps rope pulldowns 12x100, 10x110, 10x120
BB Curls 12x75, 10x85, 8x90, 6x90
Hammer DB Curls 10x3 @ 40’s

Nutrition
8 eggwhites
1/2 cup oats
granola bar
beef jerky
small peach
2 ounces cashews
lean beef
post workout shake
creatine + bcaa’s
chicken breast & salad

I’m lowering my calories a bit and adding in cardio to lean out a bit. I want to get down to 5 or 6% bodyfat to really see all the gains I have made. I missed my preworkout shake, but that isn’t something I will normally miss.

14

Today was leg day. I look forward to going to bed tonight. I’m exhausted, it was a good day both in and out of the gym.

Workout
Legs & Abs
(warmups not included as always)

Leg Extensions 12x100, 10x110, 8x120, 6x140
Leg Curls 10x100, 8x110, 6x120
Squats 12x135, 10x185, 8x205, 6x225
Leg Press 12x360, 10x410, 8x410
sitting calf raises 3x10@90

Hanging Knee Raises 3x20
Crunches 3x25

Nutrition

8 eggwhites
1/2 cup oats
1 whole grain english muffin
beef jerky
2 ounces cashews
lean beef, brocolli
post workout shake
creatine + bcaa’s
chicken breast & salad

15

Training
Shoulders & Back
(warmups not included)

DB military press 12x40’s, 10x50’s, 8x60’s, 6x70’s
side lateral raises 10x20’s, 8x25’s, 8x30’s
rear lateral raises 10x30’s, 8x40’s, 7x50’s
BB shrugs 12x135, 10x225, 8x275
chins 8, 7, 6
DB Rows 10x40’s, 8x50’s 6x60’s
Deadlifts 10x185, 6x275, 5x325

Nutrition
8 egg whites
1 cup oats
beef jerky
almonds
granola bar
steak, brocolli
pre workout shake
post workout shake
creatine +bcaa’s
chicken breast, brocolli

16

Friday, finally the end of the week.

Training

1 hour of moderate cardio

Chest & Arms
DB Bench Press 12x70’s, 10x80’s, 10x90’s 8x90’s
Incline Machine BenchPress DropSet 200 down
DB Flyes 10x3 @ 40’s
skull crushers 10x3 @ 80
Triceps rope pulldowns 12x100, 10x110, 10x120
DB Curls 12x35’s, 10x40’s, 8x40’s, 4x45’s
Hammer DB Curls 10x3 @ 40’s

Nutrition
8 eggwhites
1/2 cup oats
granola bar
beef jerky
1 cup melon
2 ounces cashews
steak, brocolli
post workout shake
creatine + BCAA’s
steak, brocolli

17

Monday. Sometimes I really hate mondays. My eating was all screwed up today, as I spent most of my day in meetings, and couldn’t get to my food in my desk. Everything changed at the gym though. My workout went extremely well, which I am surprised by, because I didn’t get all of my food intake in. I made a few personal bests today, and I couldn’t be happier! Anyways, on to the good stuff. :slight_smile:

Training
Legs & Abs
(warmups not included)

moderate cardio for 40 minutes

Leg Extensions 12x110, 10x140, 8x160
(i wanted to get a bit heavier, as I felt strong, and I was really happy that I could. 160 is a new best for me)
Leg Curls 10x100, 8x110, 6x120
Squats 10x155, 10x235, 8x23
(again I felt strong so I wanted to try a heavier weight, and happily succeeded, another personal best, even if its only 10lbs)
Leg Press 12x360, 10x410, 8x410
sitting calf raises 20@90, 20@115, 15@115
(for some reason my energy was still high and I was able to get another personal best on my sitting calf raises. normally putting on that much weight hurts my lower quads/knees, but today it didn’t!)
Hanging Knee Raises 3x20
Crunches 3x20

Nutrition
6 egg whites
1 cup oats
2 ounces cashews
2 whole grain english muffins
steak, brocolli
1 cup melon
post workout shake
creatine + bcaa’s
lean beef, brown rice, peppers, Red Hot hotsauce

I wonder if I will be able to walk tomorrow lol!

18

I missed my workout yesterday, because I was sick. I’ll spare everyone the details. I’m feeling a bit better today, and I hope tomorrow I feel 100% again so I can get back to it.

19

WTF…
That’s all that is going through my head right now. My stomach still hasn’t settled, and my work schedule just got rearranged for this week, and possibly next week.

I plan on getting back in the gym tomorrow, but I have to change up my routine for the week because I won’t be able to get there as many times as I normally do each week.

I hope that things go back to normal next week, as I just made my goal, and started on a new one.

20

Ok, so I have been away. I am back at my normal office with my normal work hours so I have been back to the gym. Next week I am on vacation so I should have time to keep up with my training log.

I’m going to skip my nutrition for the last few days as it has been the same as usual, but it’s too much typing for me at the moment.

Here is my training for the past few days.

Chest
DB Flyes 10x3 @ 40’s, 45’s, 50’s (to pre-exhaust my chest)
Smith BB Bench Press 12x175, 10x215, 6x215
Incline Machine BenchPress DropSet 200 down

Biceps & Triceps
BB Curls 12x65, 10x85, 10x85
DB Hammer Curls 12x35’s, 10x40’s, 8x40’s
DB Triceps Extensions (one arm) 40x12, 10x45’s, 6x50’s

Legs & Abs
Leg Extensions 12x120, 10x140, 8x160
Leg Curls 12x110, 10x120, 8x160
Leg Press 12x360 10x450, 6x540
Hack Squats 3x10 @ 230
Hanging Leg Extensions 3x20
Crunches 3x20

Tomorrow is Shoulders and Back. I will have my normal daily entry tomorrow when I get home from the gym. As of now I’m off to cook some chicken.