I’ve been using this website for training & nutrition advice and I thought it would be a good time to start my training log.
Background:
I’m a 42 yr. old “has been” who befriended a trainer about a year and a half ago and was educated on how to properly train & EAT! I have since lost 50 lbs. then subsequently gained 15 lbs. of mostly muscle. I look and feel good but this lifestyle has left me with an appetite for more.
In my 20’s I was in the Marine Corps (Reconnaissance) and had more of a long distance running, swimming background. My 3 mile PR is 14:57 (o.k. you caught me bragging.) So I’m making the transformation from skinny distance runner to overweight “has been” to bodybuilder.
Stats:
5’ 10"
207 lbs.
Bicep = 15 1/8", waist 36 7/8", Chest 41 1/4, Thigh 23 1/2"
Goals:
During 2010 I’d like to gain another 15 lbs. of muscle while still maintain my current estimated body fat % (somewhere between 15% & 20%)
Nutrition: (listed first since it’s the most important part)
Carb Cycling
40% protein, 50% carbs, 10% fat
2 days a week = 4000 Cals 2 days a week 3500 Cals remaining 3 days are 2750 Cals
I’ll pick a day during the week to carb load & cheat. (I like to enjoy life too)
Training:
It’s a basic 5 day split that doesn’t adhere to any day of the week. I’ll gladly skip a small muscle group day for the sake of recovery. I listen to my body when it tells me to “cool it” on any particular muscle group and just supplement cardio in it’s place until I’m ready for the next day. I don’t do the same excercizes everytime. I’ll consistantly do the compound movements while mixing some of the others. The below is more of a recent workout. My schedule looks like this:
Day 1 Chest Day
Flat DB press 65’s x 10, 75’s x 8, 85’s x 6, 100’s x 7, 95’s x 8
Incline DB Press 65’s x 10, 75’s x 8, 80’s x 8, 75’s x 9
Dips (body weight) 10 x 4 sets
Incline DB Fly 30’s x 10, 40’s x 10, 45’s x 8, 40’s x 8
20 min. cardio at 145 BPM (eliptical)
Day 2: Back Day
Dead lifts (no wraps) 130lbs. x 10, 220 x 8, 200 x 10, 200 x 10
Wide Grip Cable Pull ups 185lbs. x 10, 195 x 6, 185 x 8, 185 x 7
single arm DB Row’s 65lbs. x 10, 75 x 10, 75 x 10, 75 x 10
Reverse Peck Deck (I don’t keep track of the weight x 4 sets)
single arm
Superman cable pull downs 90 x 10, 100 x 8, 100 x 8, 100 x 8
45 min. Cardio at 135 BPM
Day 3: Leg Day (Oh yeah!)
Squats (see dead lifts weights & reps)
DB Lunges 25’s x 10, 35’s x 10, 35’s x 8, 35’s x 7
Leg Press (45 deg.) 360 x 10, 450 x 8, 450 x 8, 360 x 8
Calf Raises (machine, I don’t keep track of weight x 4 sets)
leg curls &
leg extensions 4 sets of each to failure (8 to 12 rep range)
Cardio (No “f” ing way)
Day 4: Shoulder Day
Seated DB military press 65’s x 10, 75’s x 8, 75’s x 8, 65’s x 10
Lateral DB “beer can” raises 17.5’s x 10, 20’s x 10, 25’s x 8, 22.5’s x 8
Front DB “V” raises 22.5’s x 10, 25’s x 10, 30’s x 8, 25’s x 8
Smith Machine seated mil press 130lbs. x 10, 140 x 8, 140 x 8, 130 x 10
Cardio 45 min. @ 135 BPM
Day 5: Bi’s & Tri’s
EZ Bar Preacher Curls 65lbs x 10, 75 x 10, 75 x 8, 65 x 10
Skull Crushers 35’s x 10, 40’s x 10, 40’s x 8, 35’s x 10
Single arm DB
Preacher Curls 30’s x 10, 35’s x 8, 37.5’s x 6, 30’s x 8
Cable pull downs 85lbs x 10, 90 x 10, 110 x 8, 90 x 10
Standing DB Curls 25’s x 10, 25’s x 8, 25’s x 7, 20’s x 10
French Press 65lbs. x 10, 75 x 8, 75 x 8, 65 x 10
Cardio 60 mins. @ 135 BPM
Days 6: Misc & Cardio
eliptical 20 mins @ 145 BPM
Abs - 10 reps x 8 sets
Stair Climber intervals - 5 x 1 min. “sprints” w/ 2 min. rests in between
eliptical 20 mins @ 145 BPM
Day 7: Sometimes Rest, sometimes 45 min. cardio @ 135 BPM
Note: All exercizes are done with the utmost attention to form. I don’t adjust the weight in order to impress others in the gym while my form goes to sh1t.
I welcome constructive criticism and new ideas.
Thanks!