This is primarily for myself as a backup to the journal I’ve started keeping. You are welcome to comment, make recommendations or criticize. However that in no guarantee that I will follow it.
Weight: 195 lbs
Height: 5’8"
BF: 20-17% - Guessing here
Thursday June 3 2010
Chest / Tri
Warm up
Skip Rope - 5:00 min
As fast as possible
Pushup - 12 reps
Wide Grip pull - 5 reps
Pushup - 10 reps
Wide Grip pull - 5 reps
Pushup - 8 reps
Wide Grip pull - 5 reps
1A: Press from Pins - 5x205 / 5x230 / 4x235 / 5x235 / 2x235 / 5x205
2A: Floor Flys ------- 5x40 / 5x40 / 5x40 / 5x40 / 5x40 / 5x40
3A: Iso-Lateral Press - 5x145 / 5x145 / 5x145 / 5x145 / 4x145 / 3x145
1B: Close grip bench from pins - 5x125 / 5x145 / 5x165 / 4x165 / 3x165 - 3x145 - 5x125
2B: Dips - Body Weight - 5 / 5 / 5 / 5 / 5
3B: Floor tricep extensions - 5x25 / 5x25 / 5x25 / 5x25 / 5x25
Without rest
Pushup - 10 reps
Narrow grip pull up - 5 reps
Pushup - 10 reps
Narrow grip pull up - 5 reps
Pushup - 9 reps
Narrow grip pull up - 5 reps
Pushup - 7 reps
Narrow grip pull up - 5 reps
Pushup - 5 reps
Narrow grip pull up - 4 reps
Time: 82 minutes
Slept like crap, 5 hours, felt like a warmed over pile of crap when I got up at 4:10am
Friday June 4 2010 : 5:30 am
Back / Shoulder/Chest Auxiliary
Warm up
Skip Rope - 5:00 min
As fast as possible
Pushup - 10 reps
Narrow Grip pull ups - 5 reps
Pushup - 10 reps
Narrow Grip pull ups - 5 reps
Pushup - 10 reps
Narrow Grip pull ups - 5 reps
1A: Deadlift - 8x235 / 6x315 / 5x365 / 3x405 / 4x375 / 3x375
2A: Standing BB Press 5x135 / 5x135 / 5x135 / 5x135 / 5x135
1B: DB Rows - 8x110 / 8x120 / 7x120 / 6x120 / 5x120
2B: Pushup - 10 / 10 / 10 / 10 / 10
1C: Widegrip Pull Down - 10x165 / 9x195 / 7x210
2C: Cable Straight Arm Pull-Down - 8x120 / 7x120 / 7x120
1D: Seated, leg up narrow grip rows - 8x210 / 7x225 / 6x245 - 2x210
Without rest
Pushup - 10 reps
Narrow grip pull up - 5 reps
Nothing in the tank
Time: 91 minutes
Monday June 16 2010 : 5:45 am
Legs
Warm up
Skip Rope - 5:00 min
A: Back Squats - 14x165 / 10x255 / 8x285 / 6x305 / 5x305 / 5x315 - 5x275 (drop set)
1B: Plate Loaded Squat Press - 10x540 / 7x630 / 5x720 / 4x740 / 3x720 - 5x630 - 5x540 (drop set)
2B: Decline Bench Situp - 15x10 / 10x20 / 10x20 / 10x20 / 8x20
3B: Standing Calf Raises - 9x150 / 9x150 / 8x150 / 8x150
1C: Lying Leg Curl - 9x140 / 5x160 / 5x160 / 4x160
2C: Dumbbell Oblique Side Bends - 8x65 / 8x65 / 8x65 / 8x70
2C: Barbell Straight Leg Deadlift - 8x135 / 8x155 / 8x165 / 7x165
Without rest
Pushup - 21 reps
Narrow grip pull up - 7 reps
Pushup - 10 reps* hit a wall
Time: 103 minutes
Nutrition
Peri - 345 Calories / 33gm carb / 5gm fat / 40gm protein
Train - 144 Calories / 20gm carb / 0 / 0
Post (immediate) - 363 Calories / 48gm carb / 5.5gm fat / 30 gm protein
Post (15 min later) - 363 Calories / 48gm carb / 5.5gm fat / 30gm protein
Total - 1215 calories / 165gm carb / 16gm fat / 99gm protein
Buddy showed up at the gym. Progress was a little slow but great to have the company.
Tuesday June 6 2010 : 5:40 am
Shoulders
Warm up
Skip Rope - 5:00 min
As fast as possible
Pushup - 15 reps
Narrow Grip pull ups - 10 reps
Pushup - 10 reps
Narrow Grip pull ups - 5 reps
Time - 3:30 min
A1: Standing Military Press - 9x105 / 5x140 / 6x140 / 5x140 / 5x140 / 5x140
A2: Bent Over Lateral Raise - 8x25 / 9x25 / 8x30 / 8x30 / 8x30 / 8x30
B1: HS Iso - Lateral Shoulder Press - 10x140 / 8x180 / 5x200 / 5x200 / 4x200
B2: Lateral Raise - Machine - 7x100 / 7x110 / 5x120 / 5x130 / 5x130
C1: Hammer Strength Shrug - 9x270 / 6x360 / 6x360 / 6x360
C2: Dumbbell Front Raise - 6x35 / 5x40 / 5x40 / 5x40
D1: Barbell Upright Row - 10x95 / 8x115 / 6x145 / 6x145
D2: Face Pulls - 9x90 / 8x110 / 8x120 / 6x130
Without rest
Pushup - 15 reps
Narrow grip pull up - 8 reps
Pushup - 10 reps
Narrow grip pull up - 5 reps
Time: 108 minutes
Nutrition
Peri - 609 Calories / 73gm carb / 7gm fat / 60gm protein
Train - 80 Calories / 20gm carb / 0 / 0
Post (immediate) - 340 Calories / 45gm carb / 5gm fat / 28 gm protein
Post (15 min later) - 340 Calories / 45gm carb / 5gm fat / 28gm protein
Total - 1369 calories / 183gm carb / 17gm fat / 106gm protein
Woke up thinking today was going to go poorly. Not shabby once I got in.
Thursday June 10 2010 : 5:45 am
Chest / Tri
Warm up
Skip Rope - 5:00 min
As fast as possible
Pushup - 10 reps
Wide Grip pull - 8 reps
Pushup - 10 reps
Wide Grip pull - 5 reps
Pushup - 10 reps
Wide Grip pull - 5 reps
1A: Press from Pins - 5x205 / 5x235 / 5x235 / 4x235 / 4x235 / 2x225
2A: Floor Flys ------- 5x35 / 5x40 / 5x40 / 5x40 / 5x40 / 5x40
3A: Iso-Lateral Press - 5x155 / 5x155 / 4x155 / 4x155 / 3x145 / 4x145
1B: Close grip bench from pins - 5x155 / 5x175 / 4x175 / 4x175 / 3x175 - 4x135
3B: Floor tricep extensions - 5x25 / 5x25 / 5x25 / 4x25 / 4x25
2B: Dips - Body Weight - 5x60 / 5x70 / 5x70 / 5x70 / 5x70
1C: Incline DB Press - 5x70 / 4x75 / 5x75 / 4x80 / 3x80
2C: Peck Deck - 5x120 / 5x135 / 5x150 / 5x150 / 5x150
Without rest
Pushup - 10 reps
Narrow grip pull up - 10 reps
Pushup - 10 reps
Narrow grip pull up - 5 reps
Time: 98 minutes
Nutrition
Peri - 659 Calories / 63gm carb / 7gm fat / 59gm protein
Train - 80 Calories / 20gm carb / 0 / 0
Post (immediate) - 774 Calories / 106gm carb / 6gm fat / 60 gm protein
Breakfast (1 hour later) - 398 Calories / 36gm carb / 7gm fat / 48gm protein
Total - 1803 calories / 224gm carb / 25gm fat / 167gm protein
Note: Tried GlucoEvol Waxy Maiz product. Gas is unbelievable, but will stick with it for a week, see if I adapt.
Too much chatting in the gym today. Lack of focus or drive. Maybe should have slept in.
Friday June 11 2010 : 5:40 am
Back / Aux. Shoulder / Chest
Warm up
Skip Rope - 5:00 min
As fast as possible
Pushup - 15 reps
Wide Grip pull - 6 reps
Pushup - 10 reps
1A: Deadlift - 12x135 / 9x245 / 6x325 / 5x365 / 4x385 / 3x395 - 5x275 / 1x405 - 3x365
2A: Military BB Press - 10x65 / 5x115 / 5x145 / 5x145 / 5x145 / 8x115 / 9x115
1B: DB Rows - 8x110 / 5x120 / 5x125 / 5x125 / 5x125
3B: Incline Press ISO HS Machine - 9x140 / 8x180 / 8x200 / 6x220 / 6x220
1C: Wide Grip Pull Down - 8x180 / 5x210 / 5x225 / 3x225
2C: Bent Over BB Rows - 8x155 / 5x185 / 5x185
Time: 70 minutes
Woot! Gym buddy showed up. Tossed the leg routine cause he has lacross in the evening and worked upper body. Tried for 2 reps on Incline DB @ 100 and nailed it, content!
Munday June 14 2010 : 5:30 am
Chest / Back
Warm up
Skip Rope - 5:00 min
As fast as possible
Pushup - 15 reps
Wide Grip pull - 6 reps
Pushup - 10 reps
Wide Grip pull - 5 reps
Pushup - 10 reps
Wide Grip pull - 5 reps
1A: Incline DB Press - 8x70 / 8x85 / 6x90 / 4x95 / 5x95 / 2x100
2A: Bent Over BB Row Narrow Grip - 8x135 / 8x175 / 7x195 / 6x195 / 6x195
1B: Decline Bench BB Press - 8x185 / 8x205 / 6x225 / 5x225 - 4x185
3B: Wide Grip Pull Down - 8x195 / 8x195 / 6x210 / 4x210 - 5x180
1C: Back Rows (feet up) - 6x240 / 6x240 / 5x240 / 5x240
2C: DB Flys Flat Bench - 8x35 / 8x40 / 5x45 / 5x45
3C: Decline bench situp - 10xBW / 10x10 / 10x10
1D: Standing Low Cable Fly - 10x40 / 8x50 / 7x60 / 5x70
2D: Bent Over Lateral Raises - 9x30 / 8x30 / 8x30 / 6x30
Time: 97 minutes
Business partner texted me that she wanted to try out some cross training, so we hit up one of the local trails.
Tuesday June 14 2010 : 7:00 am
Cross Training
Run - 5 min
Pushup - 20
Band Rows - 30
(Repeat for 35 min or roughly 6 cycles)
Walk - 10 min
uphill Sprint - 3 min
Time:55 minutes
Nutrition
Peri - 514 Calories / 69gm carb / 3gm fat / 52gm protein
Post - 389 Calories / 38gm carb / 8gm fat / 42gm protein
Total - 903 calories / 107gm carb / 11gm fat / 92gm protein
Monday June 16 2010 : 5:45 am
Legs
Warm up
Skip Rope - 5:00 min
A: Back Squats - 14x165 / 10x255 / 8x285 / 6x305 / 5x305 / 5x315 - 5x275 (drop set)
1B: Plate Loaded Squat Press - 10x540 / 7x630 / 5x720 / 4x740 / 3x720 - 5x630 - 5x540 (drop set)
2B: Decline Bench Situp - 15x10 / 10x20 / 10x20 / 10x20 / 8x20
3B: Standing Calf Raises - 9x150 / 9x150 / 8x150 / 8x150
1C: Lying Leg Curl - 9x140 / 5x160 / 5x160 / 4x160
2C: Dumbbell Oblique Side Bends - 8x65 / 8x65 / 8x65 / 8x70
2C: Barbell Straight Leg Deadlift - 8x135 / 8x155 / 8x165 / 7x165
Without rest
Pushup - 21 reps
Narrow grip pull up - 7 reps
Pushup - 10 reps* hit a wall
Time: 103 minutes
Nutrition
Peri - 345 Calories / 33gm carb / 5gm fat / 40gm protein
Train - 144 Calories / 20gm carb / 0 / 0
Post (immediate) - 363 Calories / 48gm carb / 5.5gm fat / 30 gm protein
Post (15 min later) - 363 Calories / 48gm carb / 5.5gm fat / 30gm protein
Total - 1215 calories / 165gm carb / 16gm fat / 99gm protein
Pretty good deadlift numbers. I like the attention to detail and nutrient breakdown. What are your goals?
Also-at first glance i thought those numbers were your all day nutrition. I was like…damn low calories.
[quote]Blaze_108 wrote:
Pretty good deadlift numbers. I like the attention to detail and nutrient breakdown. What are your goals?
Also-at first glance i thought those numbers were your all day nutrition. I was like…damn low calories.[/quote]
Thanks for chiming in Blaze. The goals are strength gains on the primary movements (deads, squats, military, bench) and endurance gains on secondary items that include pulldowns, dips etc. This will hopefully lead to size gains as an added benefit.
Yeah the calorie count you see would tank me in a week. The current daily count is:
- App. 3700 Calories on training days with a 35%C / 35%P / 30%F breakdown
- App. 3300 Calories on off days with a 30%C / 35%P / 35%F breakdown
Debating asking one of the big guys at the gym who competes if he’d be willing to write me a program for some $.
Cheers,
P.
5 hours sleep, upped carb intake for peri to get through and it helped. Happy with grip strength on standing shrugs, no need for straps today!
Left some in the tank for back day tomorrow.
Thursday June 17 2010 : 5:35 am
Shoulders
Warm up
Eliptical - 5:00 min (someone stole the gym skip rope! WTF?)
As fast as possible
Pushup - 21 reps
Narrow Grip pull ups - 7 reps
Pushup - 15 reps
Narrow Grip pull ups - 5 reps
Pushup - 5 reps
Narrow Grip pull ups - 5 reps
Time - 2:50 min
1A: BB Seated Press From Pins - 5x115 / 5x135 / 5x155 / 4x165 / 5x165 / 4x165
2A: DB Bent Over Lateral Raises - 5x30 / 5x35 / 5x40 / 5x40 / 5x40 / 5x40
1B: Iso Lateral Shoulder Press - 5x200 / 5x230 / 4x230 / 4x240 / 5x240 (long 5min rest before last set)
2B: DB Standing Front Raises - 5x35 / 5x40 / 5x40 / 5x40 / 5x40
1C: Hammer Strength Standing Shrugs - 9x270 / 7x360 / 5x410 / 5x410 / 5x410 - 5x360 (drop set)
2C: Machine Lateral Raises - 5x110 / 5x130 / 5x140 / 5x150 / 5x150
3C: Face Pulls - 8x110 / 7x130 / 5x140 / 5x150 / 5x150
Time: 93 minutes
Nutrition
Peri - 606 Calories / 76gm carb / 9gm fat / 52gm protein
Train - 144 Calories / 36gm carb / 0 / 0
Post (immediate) - 363 Calories / 48gm carb / 5.5gm fat / 30 gm protein
Post (15 min later) - 363 Calories / 48gm carb / 5.5gm fat / 30gm protein
Total - 1476 calories / 207gm carb / 20gm fat / 112gm protein
Disappointed with Fridays workout. Came in psyched for some good lifts and we were bagged by the start of group B. Really tanked the motivation for the rest of the day as far as tracking food intake.
Friday June 18 2010 : 5:35 am
Back / Chest Split
Warm up
Eliptical - 5:00 min (skip rope still MIA, gonna have to buy one.)
As fast as possible
Pushup - 21 reps
Narrow Grip pull ups - 10 reps
1A: Deadlift - 12x185 / 8x245 / 5x335 / 5x365 / 4x365 / 5x315 5x225 5x135
2A: BB Flat Bench - 11x165 / 8x205 / 5x215 / 4x225 / 5x225 / 8x195 10x135
1B: Seated Behind Neck Pull Down - 8x180 / 8x180 / 8x180
2B: DB Press, Decline Bench - 8x70 / 8x70 / 8x70
- packed it in, rest periods too long, no focus
Time: 49 minutes
Monday was okay for a leg day. Diet was extremly poor on yesterday (Sunday) due to travel obligations. Lucky if I put down 1800 calories for the day. Training buddy wanted to start earlier, amazing how 20 minutes can toss you for a loop.
Monday June 21 2010 : 5:25 am
Legs
Warm up
Eliptical - 5:00 min (still no rope)
As fast as possible
Band Pull Squates - 35 reps
Pushups - 21 reps
Pullups - 10 reps
1A: Squat - 10x135 / 10x225 / 7x275 / 5x295 5x225 / 5x295 5x225 / 5x295 5x225 / 5x305 5x225 /
1B: Plate Loaded Squat Press - 10x540 / 7x630 / 4x720 / 2x810(PR) 2x720 3x630
2B: Decline Bench Situp - 11x20 / 11x20 / 10x20 / 8x20
3B: Standing Calf Raises - 8x167.5 / 11x167.5 / 9x167.5 / 9x167.5
1C: Lying Leg Curl - 8x140 / 6x160 / 6x160 / 5x160 3x140
2C: Dumbbell Oblique Side Bends - 8x70 / 8x70 / 8x70 / 8x70
2C: Barbell Straight Leg Deadlift - 8x165 / 8x175 / 8x175 / 7x175
Time: 86 minutes
Nutrition
Peri - 494 Calories / 57gm carb / 7gm fat / 47gm pro
Train - 144 Calories / 36gm carb / 0 / 0
Post - 363 Calories / 48gm carb / 6gm fat / 30gm pro
Post (15min) - 363 Calories / 48gm carb / 7gm fat / 30gm pro
Total - 1364 calories / 189gm carb / 20gm fat / 107gm pro
Tuesday June 22 2010 : 5:25 am
Shoulders
Warm up
Eliptical - 5:00 min (still no rope)
As fast as possible
Pushup - 21 reps
Narrow Grip pull ups - 7 reps
Pushup - 15 reps
Narrow Grip pull ups - 5 reps
1A: BB Seated Press From Pins - 5x125 / 6x155 / 6x155 / 6x155 / 5x165 / 3x175
2A: DB Bent Over Lateral Raises - 6x35 / 6x40 / 5x45 / 5x45 / 5x45 / 5x45
1B: Standing BB Press - 5x135 / 5x135 / 5x135 + 3x115 / 4x145 + 2x115
2B: DB Standing Front Raises - 5x30 / 8x30 / 8x30 / 7x30
1C: Hammer Strength Standing Shrugs - 12x270 / 8x360 / 5x420 / 5x420 / 5x420 + 7x360 + 8x270
2C: Machine Lateral Raises - 8x120 / 8x120 / 8x120 / 8x120 / 7x120
1C: Upright BB Row - 5x115 / 8x115 / 8x115
2C: Situps - 10 / 10 / 10
2C: Cable Face Pulls - 10x100 / 8x120 / 7x120
Time: 105 minutes
Nutrition
Peri - 606 Calories / 76gm carb / 9gm fat / 52gm pro
Train - 144 Calories / 36gm carb / 0 / 0
Post - 575 Calories / 54gm carb / 7gm fat / 74gm pro
Total - 1325 calories / 166gm carb / 16gm fat / 126gm pro