Log to a Leaner Me

Training Logs
41

ME Lower body

My strategy was to start with heavier warm up sets, It worked!!
4 warm up sets
1x1x161kg
1x1x170kg PR!!! at last
1x1x172.2 miss

Well, 3 sessions looking for this PR, at last, now i’ll squat for next 3 weeks.

BB squat
2 warm up sets
3x5x115kg

Gettin ready for next week squats

Good mornings
1 warm up set
3x7x90kg!! i think it’s a PR

Rack partial curl
2 warm up sets
3x5x41.2kg

Knee raises
3x13
2x11

i was really happy with my DL today, but it’s time to shift to another exercise, the squat, let’s see how i do next week

42

hi there guys, i’m serious about diet, but i’m not sure i’m doing well, i’ll post today menu so you can mmm give me a hand, this was based on bignate menu

meal one: 4egss, two breads

meal two: two bananas, 10 almonds

meal tree: Two eggs, salad

meal four: peanut butter, 10 almonds

meal five: 200gr of chicken, salad, 3 tortillas

well this was for today, i din’t train today, drank a lot of water.

any help it’s greatly welcome

43

i made a shitty training session today, i’ll explain my self below

ME bench
made several warm up sets
then
1x1x102.5kg MISS
1x1x100kg

i made no PR this session, just hit my last session weight, that weight felt heavy.

DB bench press
1x6x28kg (per DB)
2x8x28kg

LAt pull down
two warm up sets
3x6x60kg

seated DB military press
3x10x15kg

and that was it, it felt wrong

44

so i was thinking, i really love this program, but mmm i’m more concerned about losing some damn fat.

don’t get me wrong, i’m not quiting, i just really want to lose weight, i’ve been dieting for 2 days, and feel great, with this menu i feel like i can make it, and i was researching a little and found interesting information, info than motivatedme and made me realize about my fucking habbits.

for example, i usually always drink 2 litters of orange water with 2-3 sponnful of sugar, i just weighted that and it’s like 50gr!!!, and i drink that 2 or 3 times daily, once before going to bed, so in total it’s like 150 gr of sugar= carbohidrates.
i read that a male with 20%+ bodyfat should only ingest maximum 30gr of carbs when triying to cut, also noticed that i was consuming like 10 services of bread or tortillas without noticing it.

my first meal was like at 6:00am, and the second like 1 or 2:00 pm!!, yeahh, i know, it’s not really a good habbit, and i can continue to list some badass habbits i have.

so now i’m giving a break to west side, and let’s hope i find a program that helps me to reach my goals.

any help will be really apreciated

45

[quote]bignate wrote:
monday: work up to single or triple on a bench variation, three singles 90% or more
tricep movement (usually incline neutral db’s) 5x8-15
shoulder movement (military press and variations) 4x5-10
plate raise 2x15-25
pullups 3xfailure
abs

tuesday: squat work up to 10rm , 2x15
stiff legg dl’s (bar or db’s) 3x10
leg curl 4x10
extention2x15

if u have a hex bar do light weight for 3x10 if not do split squats, same reps

wed: off

thursday: same as monday but DE

friday: same as tuesday but switch up some movemtns, do front squats, gm’s etcc…

sat: offf

friday: deadlift, work up to max blahh blahh blahh
some kind of glute, quad move

pendaly rows: 6x5-10
veritcal pulling movement 4x10
abs
reverse hyper or glute bridge

mondays were sprints/hills/stairs, tuesdays and thursdays 1-2 mile run and stretching
fridays were sprints/hills/ or stairs something u didnt do monday
[/quote]

this is what bignate did while he was on the diet, i like it, it has enought volume, i’m still training for strength. and it’s what i’m going to do at least for next 6 weeks a long with the diet i’m doing based on bignate’s menu.

46

hell, i went to a racing track near my house, and shitt!!, i had forgot what running was, it was a little bit hard, i gave one lap just walking to warm up, then started to jog, i couldn’t run for more than 300m, so i walked and then started againg, i thing those were HIT, i was tempted to leave the track several times, but somehow i just kept running till the track was closed (like 40 min).

now my feet are sore, my calfs are also sore as hell, can’t wait to repeat tomorrow, it feels awesome to actually be on a fat loss program (i’ve tried before, but i just read and collected info, never did anything real).

47

i got my internet service cut off a couple of days, so i’ll update my log

05-18-2009
Legs
squat
worked up to a heavy set of ten reps
1x10x97kg
1x10x101.6kg
1x10x106kg

these sets were really hard, at the middle of the set i was wondering what the hell i was thinking, then repeated :slight_smile:

Squat split
1x8xbw
1x10x30kg
1x8x40kg
shit, never did this exercise before, didn’ go even near to failure, i focused more on not falling down, i’ll sure it will improve every session.

LEg extension

2x10x20kg

LEg curl
2x10x20kg

these were rushed, i was sore as hell from last jogging session,

48

todays training session,

DE bench
8x3x60kg

Rack lockouts( 3-5 inches above chest)
3x4x80kg

Barbell push press
two warm up sets
1x7x50kg
1x6x50kg
2x5x50kg

Cheat chin ups
1x3xbw
1x3xbe
1x3xbw

these were cheating, cause at mid point of exercise i get stuck, so i help me with one leg, stepping on a bar i set on the power rack pins

Plate fron raises
1x15x10kg
1x15x10kg

inmediatly finishing my weight session, i put the shirt on and went out to the track, i just got home. jogged like for 25 minutes, i couldn’t pushit anymore, but it was easier than last time, so i’ll increase intensity on next session.

as for diet my today menu was:

meal 1: 4 whole eggs
meal 2: 1 banana. 10 almonds
meal 3: 3 egss, brocolies
meal 4: one spoonful of peanut butter, 10 almonds
meal 5: 200gr of chicken breast

i think i’m doing mmm well, it’s a little difficult to get all meals on time, specially being in the high school, but doing the effort, also i’ve no cheated, lots of water, and send to hell those cravings, but damnnn, it’s hard, today i went out with my friends and they ate tacos, i refused :(.

any tips or comments?

49

yesterday training session

Legs day 2

Front squat
warm ups
1x7x30kg
1x6x50kg
1x4x70kg

Working sets
1x3x80kg
1x4x90kg PR!
1x8x70kg

i did only twice these squats in the past, so i’m really new to this exercise, my legs didn’t go to failure, but my abs, well i felt like i was falling forwad.

Split squat
warm ups
1x10x29kg (5 per side)
1x10x40kg

Working sets
2x8x50kg
1x10x50kg

i’m still working on the form

Leg extension
2x10x30kg

Leg curl
2x10x30kg

then put my shirt on and went out to the track :).

50

todays menu

Meal one: 3 eggs with 2 slices whole wheat bread
meal two: 1 banana, 15 almonds
meal tree: 3 boiled eggs, lots of brocoli
meal four: one spoonful of peanut butter and 10 almonds
meal five: sardina sandwich with tomato, lots of brocoli

and that was it?, do you guys think it’s ok?

51

todays menu

Meal one: 3 eggs with 2 slices whole wheat bread
meal two: 1 banana, 15 almonds
meal tree: 3 boiled eggs, lots of brocoli
meal four: one spoonful of peanut butter and 10 almonds
meal five: sardina sandwich with tomato, lots of brocoli

and that was it?, do you guys think it’s ok?

52

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53

yesterday’s session

ME deadlift
warm ups
1x10x60kg
1x5x80kg
1x3x113kg
1x2x133kg

working sets
1x1x153kg
1x1x160kg
1x0x170 miss
1x1x155kg

i realized that my grip it’s holding me back on DL, so will work hard on it

BB bent over row
1x8x60kg
1x5x80kg

working sets
1x4x97kg
4x5x102kg
1x3x102kg
1x7x80kg

BB shrugs
1x6x80kg
1x5x101.5kg

working sets
4x7x101.5kg

first time doing them, well in a long time, i think they’ll help me a lot with my grip :slight_smile:

Lat pull down
1x8x40kg
1x10x50kg
1x9x50kg
2x8x50kg

then some grip assistance

bar holds
1x10 sec
2x20 secs

these were hanging from pull up bar

54

sorry, fast reply was failing, any way

yesterday’s menu as always

meal one: 4 fried eggs or sunny side up and two slices of wheat bread
meal two: banana and 15 almonds
meal tree: 3 boiled eggs, brocoli
meal four: spoonful of peanut butter and 10 almonds
meal five: sardine sandwich, tomato and brocoli salad

55

Today’s training session (loved it)

ME upper boddy

Close grip bench press
5 warm up sets

1x1x88kg
1x1x90.2kg PR!!
1x1x92.4KG PR!!
1x3xx74kg

shit, felt like i had another 5 or 6 kg in the tank, anyway, i was surprised, i used a 14 inch grip(between index fingers), and i usually use a 21 inch grip in my bench press, but my bench 1RM is 100kg!!,mmm

DB bench press

3x5x29.2kg PR!!

my sticking point on the bench is off the bottom, so db’s are the best choice

Up-right row
2 warm up sets
working sets

4x7x40kg

these felt great on my traps and shoulders.

Lateral raises
4x12x8kg

Plate front raises
2x15x10kg plate

i used light shoulder exercises cause my triceps were fried from presses, on DE i’ll use military presses

i’m really excited, it’s been a week since i started dieting (mo re than i have ever last), and i haven’t cheated, i feel great and gonna makeit to the goal line.

just a little issue, yesterday i was running on the track, and i felt something wrong on my left ankle, so i stopped (after 30mins), so in my way home i felt a little burn in the ankle, today it’s a little inflamated, so i guess no more track cardio for at least 3 days

how can i replace it?, i train at my home, so no access to any kind of cardio machine.

56

tonight training session (cardio i think)

as i mentioned before, i got my ankle a little inflamated, so decided to try something new at home, so researched a little and found “complexes”, i got 50% of the idea, but really liked it.

my complex was based on

Romain DL 10 20 20 20 (reps)
BB row 10 20 20 20
Bodyweight squat 10 15 15 15
Thrusters 5 6 6 7

i used 20kg for DL’s and rows, and bodyweight + 10kg for squats, 8kg DB’s for thrusters

alternated one set of complex with one set of DB snatch

DB snatch 7 7 6 (per arm) with an 8kg db

what do you think?, i need all help i can get. i’m planing to do this rputine 3 times a week

57

today’s training session

legs day 1

**Squat
1x7x50kg
1x7x70kg
1x5x90kg

working sets
1x10x101.5kg
1x9x108.2kg

1x12x80kg
1x10x80kg

**Romain DL
1x6x80kg
1x5x97kg

working sets
1x9x106kg
2x8x106kg

damn, i really hate this exercise, it’s hard, but it makes me sweat like nothing else.

**Split squat
1x12x30kg

working sets
3x12x50kg (6 per side)

still working the form on this.

i kept the volume down, cause i train legs twice a week, this was a good session, though it was hard, on the middle on DL’s i really wondered what the hell i was thinking :).

this is my last week on high school, and then another 2 weeks of final exams, so i’ll try and do as much session as i can (have to save time to study), but on monday i’ll join a boxing class, it’s in the morning, so i’ll get my cardio from there

58

todays’s menu, as always

meal one: 3 fried eggs, two silces of whole wheat bread
meal two: 1 banana and 15 almonds
meal tree: sardina sandwich, with brocoli and tomato.
meal four: one spoonful of peanut butter and 10 almonds
meal five: 3 scrambled eggs, salad

i’ve only been dieting for a week, but i’m starting to see some progress, i know i’ll make it.

59

today’s training session (cardio).

made a kind of tabatha (not that intense, but was still intense)

superset 1
Thrusters 10 8 8 8 (2 db’s of 5kg)
BB hang clean 8 8 8 6 (only 10kg on the bar)

superset 2
thrusters 8 8 8 8
hang clean 8 8 8 8

these were one set of thruster, 10-15 sec rest and then one set of hang cleans, then repeted 3 more times, rested 2 minutes and repeates the super set, then

one arm DB snatch 1x10 reps (per side) rested 90 seconds
8kg db 1x10 reps

that was it for this session, i sweated a lot, was gasping for air, i think i’ll repeat in two days, adding weigth or reps.

60

DE bench

Speed bench
1x12x30kg
1x10x40kg
1x6x50kg
1x2x60kg

working sets
8x3x60kg

DB bench press
3x5x30.5kgPR!!
1x2x30.5kg

DB row
1x6x30.5kg
3x10x40kg

good for grip :slight_smile:

BB military press
1x5x40kg

3x5x54kg
1x5x54kg using leg drive

i really liked DB presses and military presses, i felt strong.