Slowly but Surely

Training Training Logs
274

[quote]whup wrote:

[quote]Gmoore17 wrote:
Oh and weight: 195 (Down 0.5 pounds). I didn’t expect much because this weekend was bad for eating, but I’m still looking leaner and my waist is down another 1/2 inch.[/quote]

Awesome! Whats a day of food intake look like for you?
[/quote]

Thanks man, it’s going better than I expected so far.

I rely a lot on protein shakes, because they’re easy, and you’re not gonna get a better macro ratio. Generally something like:

Breakfast - Protein shake with milk and a banana

Meal 2: Ham and cheese sandwich, and a turkey sandwich (I soon may combine this into one ham turkey and cheese sandwich with an apple).

Meal 3 (Pre-workout): Protein shake with milk, honey, chocolate syrup

Meal 4 (Post-workout): Same as meal 3, but more protein.

Dinner: Meat and vegetables

Right before bed: Protein shake in water, and 3-5 fish oil caps.

I sometimes may have another food meal in there between 2 and 3. I also drink lots of water throughout the day. Been thinking I should probably fit more vegetables in there somewhere. And weekends are totally different, and I cheat a little, but try to keep it relatively clean.

275

Looks good Gmoore, how much protein you think you are getting each day now?

276

[quote]Gmoore17 wrote:
Meal 3 (Pre-workout): Protein shake with milk, honey, chocolate syrup
[/quote]

Oooo that sounds mighty tasty.

277

Nick, I’d say probably somewhere close to 300 grams/day.

And yeah Grettiron it’s pretty good lol, the protein’s vanilla flavored, makes for some good shakes.

278

Back/bis

Deadlifts - 135x10, 225x5, 315x1, 435x1 (Up 10 pounds), straps on, 435x4

DB Row - 50x10, 75x5, 100x14 (Trouble with grip on right hand, but didn’t have to put it down once with my left)

Pinwheels - 55x6, 75x4, 95x10 (Up 10 pounds)

Abs

Later

Pulldowns - 90x12, 145x6, 205x8

Rack chins - x12, x10

Pullovers - 45x10, 65x15

Offset DB Curl - 25x6, 40x6, 55x11

279

And weight: 193 (Down 2.5 pounds, but in 2 weeks)

280

Shoulders

HS Shoulder press - 0x20, 90x10, 180x5, 230x9

Lateral Raises - 20x10, 30x6, 40x12

Reverse Flys - 20x10, 30x14

Front Raises - 20x10, 30x6, 40x12

281

Yesterday - Arms

Close-grip bench - 45x20, 135x10, 185x6, 225x2, 245x9

Pushdowns - 50x12, 60x12, 70x12, 80x16, then a drop set

BB Curl - 45x15, 95x6, 145x9

Hammer curls - 25x8, 45x6, 65x12

Preacher Machine drop set

No elbow pain today, nice

282

Chest/Tris

Decline - 135x15, 185x6, 225x2, 275x7

Incline HS - 160x10, 250x5, 340x6

Flys - light

Pushdowns - 60x12, 70x12, 80x10, 90x11 (Up 10 pounds, down 5 reps)

Light extensions

My pressing strength is decreasing :frowning:

283

Back/Bis

Deadlifts - 135x12, 225x6, 315x2, 435x1, straps on, 435x6 (Up 2 reps)

DB Row - 50x10, 75x5, 100x15 (Up 1 rep)

Pinwheels - 50x8, 75x4, 100x10 (Up 5 pounds)

Some abs

Later

HS Pulldowns - 90x12, 180x6, 270x4, 230x8

Rack Chins - x12, x10, x8

DB Curl - 25x8, 40x6, 55x12 (Up 1 rep)

Preacher machine drop set

Weight: 192.5 (Down 0.5)

284

Shoulders

HS Shoulder press - 0x20, 90x10, 180x5, 230x10 (Up 1 rep)

Lateral raises - 20x10, 30x6, 40x12

Reverse Flys - 20x10, 30x15 (Up 1 rep)

Front Raises - 20x10, 30x6, 40x14 (Up 2 reps)

285

[quote]Gmoore17 wrote:
Chest/Tris

My pressing strength is decreasing :([/quote]

I feel your pain, and it sucks.

286

Yeah Nick, does it ever. I hate getting weaker.

Arms

CGBP - Bar x 20, 135x10, 185x6, 225x2, 245x9

Pushdowns - 60x12, 70x12, 80x10, 90x12 (Up 1 rep), then a drop set

BB Curl - Bar x 15, x 10, 95x6, 145x12 (Up 1 rep)

Hammer curls - 25x8, 45x6, 65x12

Preacher machine drop set

287

Chest/Tris

Decline - 135x15, 185x6, 225x2, 275x8 (Up 1 rep)

Incline HS - 160x10, 250x5, 340x7 (Up 1 rep)

Flys

Pushdowns - 60x12, 70x12, 80x10, 90x14 (Up 2 reps)

Extensions

288

Back/Bis

Deadlifts - 135x12, 225x6, 315x1, 445x1 (Up 10 pounds), straps on, 445x4

DB Row - 50x10, 75x6, 100x15

Pinwheel Curls - 50x6, 75x4, 100x10

Abs

HS Pulldowns - 90x12, 180x6, 230x10 (Up 2 reps)

Rack Chins - x12, x10, x8

DB Curl - 25x10, 40x6, 55x12

Preacher Machine drop set

289

And weight: 191.5 (Down 1 pound)

290

Shoulders

HS Shoulder press - 0x20, 90x10, 180x4, 250x4 (Up 20 pounds, down 6 reps)

Lateral Raises - 20x12, 30x10, 40x12

Reverse Fly - 20x10, 30x15

Front raises - 20x12, 30x10, 40x12

291

Arms

Close-grip bench - 45x20, 135x5, 185x3, 225x1, 245x9

Pushdowns - 60x12, 70x12, 80x10, 90x15 (Up 1 rep), then a drop set and some extensions

BB Curl - 45x12, 45x12, 95x5, 145x10

Hammer Curls - 25x6, 45x6, 65x12

Preacher Machine drop set

Measured my arms at 16.25" pumped today, and my waist was down to 33.5 the other day… so that means my waist is down 5.5 inches and my arms down 0.25… pretty happy about that.

292

Also, I ordered some elbow sleeves the other night, should help with my elbow issues, hoping I’ll be able to do some kind of good extensions again.

293

Strained a muscle in my forearm, can’t do anything for a few days. Sucks because I have no idea how I did it, just woke up and my arm was killing me (and it’s my left arm, so no, not that. Shame on you.)