Heres todays trsining and diet:
All lifts at 82% 1RM
A: Flat Bench
10x3 set/rep scheme
Weight: 220 lbs
B1: Romanian DL
4x6 set/rep scheme
Weight: 225 lbs
B2: Military Press
4x6 set/rep scheme
Weight: 155 lbs
C1: Standing Calf Raise
4x6 set/rep scheme
Weight: 140 lbs
C2: DB Upright Row
4x6 set/rep scheme
Weight: 2 50’s
D: External Rotations
4x6 set/rep scheme
Weight: Sets 1&2 - 20 lbs
Sets 3&4 - 15 lbs
Todays Diet:
3625 calories
44/35/21 (C/P/F)
I ran today, 18 minutes steady state at medium intensity.
Diet:
3585 calories
45/34/21 (C/P/F)
I started performing specific stretches today for the bit of anterior tilt I have going on. I won’t be starting any strenghthening exercises yet, mostly because I want to see how much stretching will do as I think this is most likely the underlying cause.
Yesterdays training and diet:
All lifts at 82% 1RM
A: Chinup
10x3 set/rep scheme
Weight: 62.5
B1: Decline Bench
4x6 set/rep scheme
Weight: 230
B2: Hammer curl
4x6 set/rep scheme
Weight: 2 x 40
C1: Seated calf raise
4x6 set/rep scheme
Weight: 165
C2: Leg curl
4x6 set/rep scheme
Weight: 135
D: Front squat
4x6 set/rep scheme
Weight: 195
Soreness was much better this week, it was probably just adapting to the program and the increase in volume.
Diet:
3534 calories
49/34/17 (C/P/F)
I’m off today, I’ll have the diet up later
Yesterdays diet:
3582 calories
47/33/20 (C/P/F)
Todays diet:
3504 calories
44/33/23 (C/P/F)
Todays training and diet:
All lifts at 84% 1RM
A: Squat
10x3 set/rep scheme
Weight: 240
B1: Dip
4x6 set/rep scheme
Weight: 75
B2: Bent over row
4x6 set/rep scheme
Weight: 190
C1: Skullcrusher
4x6 set/rep scheme
Weight: 100
C2: BB bicep curl
4x6 set/rep scheme
Weight: 100
D: Rev. Crunch
4x6 set/rep scheme
Weight: 80 lbs
Diet:
3872 calories
40/40/19 (C/P/F)
I was really hungry today and I didnt really fitday until the end of the day.
sorry I didnt post yesterday, I’ve been really busy with exams.
heres yesterdays diet:
3542 calories
45/32/23 (C/P/F)
Todays training:
All lifts at 84% 1RM:
A: Bench
10x3 set/rep scheme
Weight: 225 lbs
B1: Romanian DL
4x6 set/rep scheme
Weight: 230 lbs
B2: Military Press
4x6 set/rep scheme
Weight: 160 lbs
C1: Calf raise
4x6 set/rep scheme
Weight: 145 lbs
C2: DB Upright Row
4x6 set/rep scheme
Weight: 2 x 55 lbs
D: External rotation
4x6 set/rep scheme
Weight: 20 lbs
Diet:
3707 calories
44/36/20 (C/P/F)
I also found out that fitday does not count fiber in the carbohydrate count or overall calorie count. On average I get 30 grams of fiber though if people are really trying to figure out how much I’m eating from the percentages.
tremad12, don’t know if you have already but you might want to go thefitcast.com and download the latest podcast. There’s a good interview with Chad there.
Cantstop
Thanks for the heads up I'll head over there right after this post.
Heres what todays diet is looking like
3550 calories
45/36/19 (C/P/F)
40 grams fiber
I ran steady state medium intensity today for 20 minutes.
I havent taken my weight in the past 2 weeks or so, but I’m sure I’ve gained some weight I kind of feel like I have, my jeans feel a little snugger around my thighs and I’ve had a few people say that my chest looks like its gotten bigger over the past month.
hey everyone sorry I did not post yesterday or friday, its finals time and I’m incredibly busy.
Anyway I did not fitday yesterday, I would guess I ate about 3400 calories, maybe a bit more with a little higher carbs than normal.
Fridays training and diet:
All lifts at 84% 1RM
A: Chinup
10x3 set/rep scheme
Weight: 65 lbs
B1: Decline Bench
4x6 set/rep scheme
Weight: 235
B2: Hammer curls
4x6 set/rep scheme
Weight: 45
C1: Seated calf raise
4x6 set/rep scheme
Weight: 170
C2: Leg curl
4x6 set/rep scheme
Weight: 140
D: Front squat
4x6 set/rep scheme
Weight: 200
Fridays diet:
3627 calories
52/32/16 (C/P/F)
I’ll try and fitday today and post, but I’m not promising anything posted until Tuesday. I’ve got 2 finals tomorrow and my workout so I’ll try and post things on Monday but Tuesday at the latest.
Alright guys heres my training session from monday and today and my diet from yesterday and today. Sorry I didnt update I was so swamped with finals and my last week of school.
Monday Lift
86% 1RM
A: Squat
10x3 set/rep scheme
Weight: 245 lbs
B1: Dip
4x6 set/rep scheme
Weight: 80 lbs
B2: Bent over rows
4x6 set/rep scheme
Weight: 195
C1: Skullcrushers
4x6 set/rep scheme
Weight: 100 lbs
C2: BB Curls
4x6 set/rep scheme
100 lbs
D: Rev. Crunch
4x6 set/rep scheme
Weight: 80 lbs
Diet:
3667 calories
46/36/18 (C/P/F)
Wednesday Lift
86% 1RM
A: Flat Bench
10x3 set/rep scheme
Weight: 235 lbs
B1: Romanian DL:
4x6 set/rep scheme
Weight: 250 lbs
B2: Military Press
4x6 set/rep scheme
Weight: 165 lbs
C1: Standing calf raise
4x6 set/rep scheme
Weight: 150 lbs
C2: Upright Row
4x6 set/rep scheme
Weight: 60 lbs
D: External Rotation
4x6 set/rep scheme
Weight: 20 lbs
Diet
3648 calories
45/35/20 (C/P/F)
I ran steady state today on the treadmill for 20 minutes at a medium intensity.
Todays diet:
3428 calories
48/32/20 (C/P/F)
Over the summers I work construction so I’ll have to increase the calories. I figured out how much I’ll be eating over the summer and it’s gonna get expensive. 4400 calories, maybe more because I often work 10 hour days and I’ll be performing fasted morning walking so maybe as high as 4800 calories.
Heres today diet and training, last day of the Waterbury Method.
All lifts at 86% 1RM
A: Chinup
10x3 set/rep scheme
Weight: 70 lbs
B1: Decline Bench
4x6 set/rep scheme
Weight: 240 lbs
B2: Hammer curl
4x6 set/rep scheme
Weight: 45 lbs
C1: Seated Calf Raise
4x6 set/rep scheme
Weight: 175 lbs
C2: Leg Curl
4x6 set/rep scheme
Weight: 145 lbs
D: Front Squat
4x6 set/rep scheme
Weight: 205 lbs
Diet:
3541 calories
47/32/21 (C/P/F)
35 grams fiber
All in all I believe this was an excellent program, I never got bored and I think I grew pretty well. I’ll take measurements and get an official weight in by Monday, I’ll post pictures on Monday as well. I’m taking all of next week off, I’ll be doing a bit of medium intensity short duration steady state cardio during this time and I’ll update on that along with my diet during my time off. I’ll be starting up lifting again next MOnday and am unsure of what I’m going to do actually, I planned on doing the Hybrid Hypertrophy program, but at the same time I am trying to correct this bit of anterior pelvic tilt that I have developed, and with full body its difficult to place a focus on one lagging area.
If I dont go with HH I have created an excellent semi-split that will take care of my anterior pelvic tilt for sure. I would only go on this split workout for ~6 weeks. The program I made up is based on both Waterbury’s and Thib’s ideas from both Muscle Revolution and The Black Book Enhanced and I put a lot of time creating it and tweaking it. If I go with this program I will post it up here before I begin it so people following this can critique it.
Yesterday diet looked like
3500 calories (exactly, kind of strange)
45/33/22 (C/P/F)
42 grams fiber
I’ll have todays diet up later today and measurements up tomorrow, picture probably up tomorrow as well
heres todays diet
3478 calories
46/33/21 (C/P/F)
39 grams fiber
I took measurements and my weight this morning. I had to get a new scale because the last one I was using was my roommates and he already took off for the summer. So I’m hoping that the weight is not too thrown off.
I weighed in this morning at 162.0 pounds, BF% by caliper was 7.2. I increased in weight by 6 pounds, finally putting me over the 160 mark! BF went up a little bit but I think it was an acceptable amount, only .6% higher. So this program worked really well along with my increase in calories. I’m really happy with the results.
I’ll have measurments and pictures put up either later tonight or tomorrow.
todays diet:
3439 calories
46/33/21 (C/P/F)
37 grams fiber
weight: 162.0 +6 lbs (as of this morning)
Measurements (as of yesterday morning):
Chest, right in the middle of the pec: 42.25" +/- 0 inch
Just under the pec: 36.0" +/- 0 inch
across my bb: 31.0" +1/4 inch
waist: 30.5" +/- 0 inches
right and left bicep, no flex: 14.125 + .125 inch each
right bicep flex: 15.5" +/- 0 inches
left bicep flex: 15.25 - small amount
left thigh: 22.75" +.25 inches
right thigh: 20.75" +/- 0 inch
left calf: 14.125 + 1/8 inch
BF% = 7.2%, a small increase in bf, but only .6% so I think its acceptable.
I was about to put the pictures up that I took a couple days ago but then decided against it. They are incredibly low quality because I took them by myself and just stacked stuff to try and get the camera at the right level. Tomorrow I will have one of my roommates take a few pictures, they will be up tomorrow no later than 1 pm.
Todays diet:
3582 calories
47/31/22 (C/P/F)
I ran this morning as well, only 20 minutes steady state medium intensity.