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I did not fitday yesterday.
Todays diet is going to look like this
3512 calories
47/32/21 (C/P/F)
heres todays diet and training:
3472 calories
46/32/22 (C/P/F)
I ran today steady state medium intensity for 20 minutes.
I’ve also decided that I’m going to do the split I made in order to fix my anterior pelvic tilt. I will stay on this for 6 weeks or less.
Here is what it looks like:
Chest and Tricep - 2 2 per week - 1 2 per week - 2
DB Flat Bench 8x3 4x6
DB Incline Bench 4x6 3x9
Dip 8x3 4x6
Skullcrusher 4x6 3x9
Chest and Tricep - 1 1 per week
DB Flat Bench 8x3
DB Incline Bench 4x6
Flat Fly 3x9
Incline Fly 3x9
Dip 8x3
Skullcrusher 4x6
Tricep pulldown 3x9
Hamstrings, Back, Bicep - 2 2 per week - 1 2 per week - 2
Deadlift 4x6 3x9
Pull Through 4x6 3x9
Chinup 3x9 4x6
Seated/Chest Supp Row 3x9 4x6
Preacher Curl 4x6 3x9
Incline Hammer Curl 4x6 3x9
Hamstrings, Back, Bicep - 1 1 per week
Deadlift 8x3
Pull Through 4x6
Good Morning 4x6
Leg Curl 3x9
Chinup 8x3
Bent Over BB Row 4x6
Seated/Chest Supp Row 3x9
Preacher Curl 4x6
Incline Curl 3x9
Incline Hammer Curl 3x9
Quads, Shoulders, Calves - 2 2 per week - 1 2 per week - 2
Squat 5x3 5x3
Front Squat 4x6 4x6
Squat 3x12 3x12
DB Military Press 4x6 4x6
Arnold Press 3x9 3x9
Donkey Calf Raise 5x6 5x9
Seated Calf Raise 3x12 3x20
Quads, Shoulder, Calves - 1 1 per week
Squat 8x3
Front Squat 4x6
Leg Press 4x12
DB Military Press 4x6
Arnold Press 4x6
Lateral Raises 3x9
Donkey Calf Raise 7x6
Seated Calf Raise 4x20
I will be going to the gym 5 days per week, M-F, this is a 3 day cycle so this might seem a little confusing, but as I go to the gym and log it will be easy to understand.
heres todays diet
3449 calories
47/32/21 (C/P/F)
I cant wait to get back into the gym on monday, I just feel so lazy taking time off.
Ive got todays diet figures out for today:
3536 calories
45/34/21 (C/P/F)
Heres todays training, in the new gym for the first time:
Deadlift:
4x6 set/rep scheme
Weight: 225 lbs
Leg curl (instead of a pull through):
4x6 set/rep scheme
Weight: 145 lbs
Chinup:
3x9 set/rep scheme
Weight: 40 lbs
Chest supported Row:
3x9 set/rep scheme
Weight: 140 lbs
Preacher Curl:
4x6 set/rep scheme
Weight: 75 lbs
Inc.Hammer Curl:
4x6 set/rep scheme
Weight: 45 lb DB’s
I puked after this, no joke, right in the parking lot. I think it was from the deadlifts, I havent done a standard deadlift now for a while and I also didnt feel incredibly well this morning so that might have contributed.
I wont be doing any squats. I’m removing them for a little bit to help fix the anterior tilt.
Heres todays stuff:
BB Flat Bench:
8x3 set/rep scheme
Weight: 215
Incline Bench:
4x6 set/rep scheme
Weight: 155
Dip:
8x3 set/rep scheme
Weight: 80
Skullcrusher:
4x6 set/rep scheme
Weight: 80
Diet:
3372 calories
46/32/22 (C/P/F)
33 grams fiber
Heres todays training:
Romanian DL (This will be performed instead of squats for a little bit):
4x6 set/rep scheme
Weight: 265
DB military Press:
4x6 set/rep scheme
Weight: 60
DB Arnold Press:
3x9 set/rep scheme
Weight: 40
Donkey calf raise:
6x6 set/rep scheme (I performed more sets of these because the room where the seated calf raise is located is closed until next week)
Weight: 90
At the end of my workout I wanted to try my romanian DL again. I was able to Romanian DL 3 plates (on each side) from pins set at mid shin for 3 reps, I thought this was worth noting because that seems like a good amount of weight, its the most I’ve pulled sonce I fractured a vertabrae that actually was fractured from DLs.
I’ve neglected this the past few days, but here is everything:
May 14th diet:
3505 calories
46/36/19 (C/P/F)
May 15 diet and training:
Deadlift:
3x9 set/rep scheme
Weight: 200 (I started a little low earlier in the week on purpose to ease back in)
Chinup:
4x6 set/rep scheme
Weight: 55 lbs
Chest supported row:
4x6 set/rep scheme
Weight: 150
Standing BB Curl:
3x9 set/rep scheme
Weight: 70
I have tweaked the outine a little bit, but I think I am done with changing it around.
Diet:
3482 calories
45/33/22 (C/P/F)
May 16 diet and training:
Flat Bench:
4x6 set/rep scheme
Weight: 200
Incline Bench:
3x9 set/rep scheme
Weight: 145
Dip:
4x6 set/rep scheme
Weight: 60
Skullcrusher:
3x9 set/rep scheme
Weight: 70
Diet:
3710 calories
46/32/22 (C/P/F)
Hey sorry I havent updated in a while.
Yesterday was my first day of work and my first really high calories day.
Yesterdays diet:
4463 calories
50/30/20
Todays diet:
4556 calories
49/31/20 (C/P/F)
I’ve kept up on my training, but I’m going to have to change it.
During the work week I wake up at 6 and I get out of work at 4, by the time I get to the gym and come home and shower it is past 7 and then I go to bed around 10. With work and the gym 5 days per week it is also going to be difficult to recover well enough too. So I’m changing my routine so I only go to the gym 3 days per week, so its back to TBT training. I’m supposed to start HH, but that is a 4 day routine. So, I think I’m going to be doing the Madcow 5x5 routine. That routine should work very well for me and my schedule. I will start logging my workouts again on Monday.