Jonny's training log

Training Training Logs
81

1/1/2011- rest

After a week of eating essentially what i wanted for a week ( I weighed 86kg this evening after a day of eating rubbish) I have decided on an eating strategy that I can realistically keep for a while both while at home and at uni and while keeping fat gain to a minimum, it’s a 2 week cycle.

Week 1
Monday - Upper pressing
Daily Macros: Protein: 300g, Carbs: 320g, Fat: 110g

Meal 1 (Break the fast around midday at the moment, train around 1:30)
60p,100c,40f: Eggs, apple, bread, oats

Meal 2 (around training)
150p,120c,0-8gf: Anaconda protocol

Meal 3 (Post workout)
70p,100c,30f: White meat, rice, oats

Meal 4 (Before fast)
40p,0c,30f: Red meat/eggs/whey, fish oil, nut butter

Tuesday: Same macros

Wednesday: neural charge/lighter workout
Daily macros: Protein: 225g, Carbs 200g, Fat 150g

Meal 1 (Break fast)
40p,100c,60f

Meal 2 (around training)
60p,25c

Meal 3 (post-workout)
55p,80c,40f

Meal 4 (before fast)
30p,0c,50f

Thursday:
Similar breakdown to wednesday, except I add 100g carbs split between my post-workout and pre-workout meals

Friday:
Same

Saturday:
Same as Monday/Tuesday

Sunday:
Same as Wednesday

In week 2 the Monday/Tuesday macros are replaced by the thursday/friday macros. I extend the fast on neural charge days and have some CHO pulses during the day, eating 1-2 large meals in the evening. All other days, I try and keep the eating window as brief as possible, I start eating at midday and will often stop eating around 2-3 hours after training (4-5:00pm)

82

1/1/2011- rest

Notes:

  1. In week 2 the Monday/Tuesday macros are replaced by the thursday/friday macros and vice versa.
  2. I extend the fast on neural charge days and have some CHO/BCAA pulses during the day, eating 1-2 large meals in the evening. All other days, I try and keep the eating window as brief as possible, I start eating at midday and will often stop eating around 2-3 hours after training (4-5:00pm)
  3. I’ll probably include a cheat meal if I feel run down or if a workout doesn’t go to plan, I’ll keep the meal post-workout and allow a 10-20% increase in calories. Usually i’ll opt for something like pizza, ice cream or pastries - i’ll always track the calories.
  4. I add 5g leucine to every meal and add cinnamon to all coffee, I take around 10-12g fish oil a day not including omega-3 from flax.
  5. If I drink/go out at uni I will compensate by lowering carbs and fat (just workout nutrition and no added fat sources), increase protein to around 350-400g and keep alcohol choices as ‘clean as I can’ - everything else is the same.
  6. I may include pulse fasts once a week, I’m undecided as yet - if I do days after the fast will involve much higher cals - I’m testing this today. At the moment I’m using it as a reset strategy if i have an unplanned cheat or if cals are very high.
  7. I track progress by testing metrics every 2 weeks - body-fat (7 site calliper), scale weight and photos - if i’m heavier with little fat gain i’ll keep things where they are, if not ill add 20g of protein and carbs to meal 1 and 3, if I’m gaining fat, i’ll do the opposite but only adjust carbs.
83

2/1/2011

Lats
A: Thib lat-pulldown: 100kg 5x6-8 with 2 second peak contraction
B1: Straight arm pullover: 35kg 5x6-8 with 2 second peak contraction
B2: Lat pulldown: 75kg: 5x6-8: 5 second peak contraction on last rep

Biceps
C1: Fat gripz curl: 45kg 4x6
C2: blast straps curl: 4x10
D1: one arm fat fripz preacher curl: slow reps - bar and bar+10kg
D2: Hammer curl with peak contraction

Calves
Donkey calf raise: DC style set with 40kg
Seated calf raise: 1x10-15 reps with 46kg/leg

Abs
Slow leg raise (eccentric portion) with 15 normal leg raises - 2 sets
Cable crunch - 45kg 2x8 reps
Tate side crunch - 35kg 2x10 reps

84

Best “breakfast” - Oat pancakes: 100g carbs, 50g protein, 50g fat
4 egg whites, 100g oats, 50g blueberries, 25g almonds and 2 tbsp flaxseed. Along with an apple, mug of green tea and 6g fish oil

85

AM: neural charge: Incline press up, vertical jump, side-to-side push up, lunge jump

3/1/2011
A: Overhead press: up to 60kg, single ramp
B: Incline press: up to 92.5 single ramp
C: Bench: Up to 112.5, single ramp
D: Sumo deadlift: up to 185, single ramp

Abs - russian cycle with medicine ball + garhammer to reverse crunch

Calves - jump + raise superset at home

felt really good throughout - took alpha gpc-90, finibar-30, anaconda -10, during and plus 10

Cals: 3319 - 274/279/123

86

4/1/2011 - Alpha GPC, 3 scoops workout fuel, 2 anaconda, 1 MAG-10, 15g PP

AM: Neural charge: plyo push up, depth jump, incline press up, frog jump

PM:
A: OHP: 62.5 MTW, 30,40,45,50,55,60,62.5,57.5,60,62.5,60,62.5,57.5 - blast strap trap and rear delt work
B: Incline press: 100 MTW - Single ramp
C: Bench: 115 MTW - only 2 reps on each top set
D: Powerlifting squat: 160 MTW, single ramp

Evening: Isolation circuit - havent done it yet.

Cals: 3,556 - 265/336/128 (35g fish oil)

87

Isolation circuit - only did 2 circuits

A: Floor fly
B: Normal fly
C: press-up
D: front raise from bench
E: front raise
F: Lat raise from bench
G: lat raise

All 12-15 reps

Had evening shake after, nearly threw up.

88

Weight seems to be settling at around 83-84kg so i’ve rebounded by around half a stone in 10 days, judging from photos and skin-fold tests I’ve gained no fat so mostly glycogen, water and some lean tissue. On top of this my lifts have rocketed since the end of my cut, MTW for my lifts:

During cut:
Bench: 105-107.5
Incline press: 85
OHP: 55
Squat: 135
Deadlift: 160

Now:
Bench: 112.5-115
Incline press: 100
OHP: 62.5
Squat: 150-160
Deadlift 170-185

89

5/1/2011

Neural charge workout and some light ab work

Plyo press up, lunge jump, close-grip plyo push up, vertical jump series

Cals: 284/170/160 - 3000-3270, i added some bacon and the cals change whether or not i count the weight cooked or raw - i noted the higher values.

90

6/1/2011

Training twice today:

Session A - done at around 10:30am

A: Pin press clusters: 120x3, 110x3
B: bench press (ramping): 60x1,80x3,90,100,105,110,115,120,125x2,130x1,120x3,122.5x2,125x1
Basically just made sure every rep was as explosive as possible, no sticking points, I left wanting to do more which is always a good sign

Trained fasted with half a scoop of exceed before and during