TCam's Log - Get Strong(er)

Training Training Logs
101

ME Bench Day

Bench:
10 @ 135
10 @ 225
5 @ 275
2 @ 315
1 @ 345 (+10lb PR!)
0 @ 350 (I let the bar fade back toward my head and lost the strength. I think I have the strength for it though)
5 @ 275
10 @ 225

Pull-up:
3 X 5

Underhand BB Bent Over Row:
3 X 10 @ 135

Face Pull:
3 X 15 @ 85, 105, 85

Incline TYW Raise:
5 (each position) @ 15s (Shoulders felt awful doing these)

Reverse Pec Deck Fly:
3 X 10 @ 90, 105, 120

Considering I’m leaving for Pennsylvania on the 23rd and getting back with 2 days left in the year, I don’t have much time to get my bench and deadlift up 20 lbs each. Crunch time. (Also, if I don’t hit my 365 bench and 505 dead goal by the 31st, I’m not stopping this phase until I do get them)

Protein: 203g
Nutrition: Okay
Motivation: Good
Random Quote: “Success isn’t a result of spontaneous combustion. You must set yourself on fire.” -Arnold H. Glasow

102

Essentially A Cardio Day

Deadlift:
10 @ 135
2 X 5 @ 225
2 X 3 @ 315

Squat:
10 @ 135
5 @ 225
10 @ 225 Box
5 X 5 @ 315 Box

Step-Ups:
2 X 10 (per leg) @ 135

I didn’t have much motivation today. Whenever I get more than 9 hours of sleep, I feel like shit. Guess what I did last night/today? I slept for 11 hours. I left my chalk at my apartment at college and I accidentally used the same barbell (with the awful knurling) as I did last time I was home. So my hands were getting torn up at 225. I may take a trip to go get it and my shaker bottle, otherwise my deadlift goal probably won’t be met.

Protein: 100g (4pm)
Nutrition: Okay
Motivation: Poor

103

More Bench!

Decline Bench:
10 @ 135
10 @ 225
5 @ 275
3 @ 315
1 @ 335
0 @ 365 (Lowered the bar too slowly)
3 @ 315
10 @ 275 (PR)
10 @ 135

One-Arm DB Row:
2 X 5 @ 130
3 X 5 @ 110

Facepull (with towel):
3 X 15 @ 80

Straight Bar Triceps Pushdown:
3 X 10 @ 80

Obviously I’m doing a lot of bench right as of late. I want to get that 365 soon. I wonder if it is doable by Tuesday…

Protein: 185g
Nutrition: Okay
Motivation: Good

104

Basement Session

Neutral Grip Chin-ups:
5 X 5

Medicine Ball* Twisting Wall Toss (# = totals):
20 Alternating
20
20 Alternating
20

Medicine Ball* Slam:
20

Complex w/ 30lb DB:
2 Sets of: 12 DB Skullcrushers on Medicine Ball, 12 Concentration Curls, 10 push ups w/ feet on ball, 10 push ups /w hands on ball.

Neutral Grip Chin Ups:
3 X 5

*Medicine ball is some 15 lb. solid foam ball that is about 20-24 inches in diameter. It feels heavier than it is and is good for core training because it is an awkward object.

I didn’t feel like driving to the gym. Just being lazy. But I did something.

Protein: 100g (4pm)
Nutrition: Okay
Motivation: Okay

105

Full-body
Warm up: Basketball for 20 minutes

Deadlift:
10 @ 135
5 @ 225
3 @ 315
1 @ 405

Push Press:
5 @ 135
4 X 5, 5, 4, 3 @ 185 (Big PR)

Squat, Good Morning Superset:
10, 10 @ 135
10, 5 @ 185
10, 10 @ 135

Iso-Lateral Row:
10 @ 90
10 @ 180
2 X 8 @ 270

Well, some how my push press went up. My previous 185 max was 3 reps and more recently, 1. May have just been a form issue though.
I may be waiting until I get back from break in January before I go for my deadlift goal. I’ve plateaued and I won’t be to start a focus program until then.

Protein: 120g, about to have steak.
Nutrition: Okay
Motivation: Okay

106

Bench:
10 @ 135
8 @ 225 (See explanation below)

Deadlift:
10 @ 135
10 @ 225
5 @ 315
1 @ 405
3 @ 315

Seated Good Morning:
10 @ 135
3 X 8 @ 185

Dragon Flag:
5,4,3,2,1 @ BW w/ 5 Second Eccentric

Incline Push-up:
3 X 10 w/ Mini-Band Resistance

Lumberjack Press (each side):
10 @ 45
5 @ 90

T-Bar Row:
10 @ 45, 90, 135, 180, 135

My last workout left my entire left shoulder area (specifically around the scapula) in a lot of discomfort. Not an injury or anything, but I’m not sure what caused it. I figured I’d leave it alone for a couple days and see how it would feel today. No dice. I even went back to my apartment and got my chalk and tried to deadlift. I felt weak during the deadlift too. I’m not one to scream over training, but my CNS may be gettin tired of this. Maybe this week long trip will give me enough of a break.

107

Bench

Bench:
10 @ 135
3 @ 185
3 @ 225
3 @ 245
3 @ 275
2 @ 295
1 @ 335
1 @ 345
0 @ 355 (would have gone 350 but I couldn’t find any 2.5 lb plates and didn’t want to deal with stripping the bar to get to 350)
5 @ 225

Pull-ups:
5 Pull-ups
5 Chin-ups

Cable Compound Rows:
3 X 10 @ 80

Reverse Pec Deck Flies:
10 @ 85
10 @ 115
8 @ 145
8 @ 160

Facepulls:
10 @ 42.5
10 @ 62.5
8 @ 82.5
8 @ 82.5

Weighted Incline Sit-ups:
3 X 8 @ 70

345 went up very easily today, so I’m happy about that. I probably should have been more patient and waited for a 2.5 plate so I could have attempted 350. No big deal though. Only one more workout and I’m gone for a week or so.

Protein: 145g (My first meal was at lunch time…oops)
Nutrition: Okay
Motivation: Good

108

Back, Shoulders, Biceps

Bent BB Row (trying to keep it as strict as I can):
10 @ 135
5 @ 185
3 @ 225
3 @ 245
3 @ 225
5 Random Pull-ups
3 @ 225

Arnold (Seated DB Overhead Military) Press:
3 X 8 @ 60s

One-Arm DB Row:
3 X 5 @ 120

Cable (Rope Attachment) Curls:
10 @ 52.5
3 X 5 @ 67.5

EZ Bar Preacher Curls:
2 X 5 @ 75

HS Iso-Lateral Row (weights = per side):
10 @ 90
3 X 5 @ 135 Unilateral, per side
5 @ 90 Unilateral, per side

Wasn’t an bad workout, but it took me a while to get motivated. Nothing else to say really.
I’ll be back in about a week. Merry Christmas!

Protein: 205g
Nutrition: Okay
Motivatoin: Poor
Random Quote: “Next to a circus there ain’t nothing that packs up and tears out faster than the Christmas spirit.” -Kin Hubbard

109

Obligatory Shitty Day After A Week of Inactivity and Nutritional Debauchery

Bench:
10 @ 135
5 @ 225
3 @ 225
3 X 1 @ 275

Squat:
10 @ 135
5 @ 225
3 @ 275
3 @ 295

EZ-Bar Standing Curls: (from now on, I’m only going to measure the weight on each side since I don’t know how much the bar weighs)
10 @ 50 + Bar
6 @ 70 + Bar
4 @ 90 + Bar
5 @ 50 + Bar

Cable Triceps Rope Pushdown:
2 X 10 @ 50, 80
2 X 8 @ 50, 80
2 X 6 @ 50, 80
2 X 4 @ 50, 80
2 X 2 @ 50, 80

Barbell Shrugs:
15 @ 135
2 X 8 @ 225
10 @ 135

Machine Leg Extension:
5 @ 145 Bilateral
2 X 5 @ 110 Unilaterally

Well, I think I literally consumed more “enriched flour” this past week than I had this entire year put together. I know that seems like bullshit, but I very rarely eat bread or flour that isn’t whole grain/wheat. Apparently Arnold calls it the “White Death”, and I agree. My body acted like I hadn’t moved, let alone trained, in months. I felt like I was going through an impossibly difficult workout (soreness in the middle of the set, seemingly immediate lactic build-up, etc.), but the volume and weight was low.

I just felt like shit overall. Because my joints and muscles weren’t enjoying what I was doing to myself, the only exercises that were really used to create a training stimulus were the curls and pushdowns. Otherwise I was just prepping my body to get back at it.

Also, I sat in a car for 14 hours straight twice in the past week. Not great for anything.

Protein: 100g at 6pm, no dinner yet.
Nutrition: Poor
Motivation: Poor

110

Bench:
10 @ 135
2 X 5 @ 225
3 @ 275
3 @ 295
2 @ 315
3 @ 275
10 @ 225

The rest of the workout is fast paced with little rest:

Bent-over Rows (135) + Pull-ups Superset:
3 sets of 5 reps each exercise, 30 reps total.

Hang Clean and Press:
3 X 5 @ 135

Push-ups:
2 X 20

Plank:
Front, Right, Left - 30 Seconds Each

Quick workout that started 45 minutes after I woke up. At least I induced a sweat today. lol

Protein:
100g, I’ve fallen into the habit of waking up too late to eat several meals early in the day. That will change when my next semester starts.
Nutrition: Okay
Motivation: Okay

111

Glutes/Low Back/Grip

Barbell Glute Bridge:
10 @ 135
10 @ 225
5 X 5 @ 315, 365, 405, 365, 315

Seated Good Morning:
10 @ 135
8 @ 185
2 X 5 @ 225
8 @ 185
10 @ 135

DB Farmer’s Walk (90 lbs. per hand):
100, 80, 60, 40, 20 feet

Hyperextention Iso-Hold DB Row:
3 X 10 @ 60 lbs. per hand

Gotta do that deadlift accessory work if I want to get to 505 soon! Felt good today.

Protein: 110g
Nutrition: Okay
Motivation: Good
Random Quote: “If the Bible has taught us nothing else, and it hasn’t, its that girls should stick to girl’s sports, such as hot oil wrestling, foxy boxing, and such and such…” -Homer Simpson

112

Bench:
10 @ 135
5 @ 225
7 X 3 @ 275
15 @ 135

One Arm DB Row:
5 X 5 @ 115

BB Shrugs:
3 X 10 @ 225

EZ Bar Curls:
3 X 5 @ 70 Bar

Been busy moving back to college, so I haven’t been very consistent. That will change by next week.

113

I’m Back

I have begun my fat loss diet. Full dietary journal from now on.

Checklist:

Low Carb Day = 0-30g Carbs*, 250-300g Protein, 110-150g Fat
Medium Carb Day = 40-100g Carbs*, 250-300g Protein, 70-100g Fat
High Carb Day= 200-300g Carbs*, 250-300g Protein, Fat: ALAP

Cycle:

Monday: Medium
Tuesday: Low
Wednesday: Medium
Thursday: Medium
Friday: Low
Saturday: High
Sunday: Low

Daily:

Green Tea; 2-4 cups
Water; 3-5 liters
Fish Oil; 7-10 capsules
Flax and Wheat Germ

When Necessary:

Multivitamin and Other Vitamins (Low Carb Days)
Superfood
Z-12 (if I buy it)
Power Drive
Alpha-GPC
Surge Workout Fuel

Staples:

Chicken Breast
Lean Beef
Lean Pork
Bacon
Tuna
Egg Whites
Broccoli
Green Beans
Whey
Cottage Cheese, 1%
Clementines
Strawberries
Tomatoes
Tomato Soup
Low Fat Cheese
Bell Peppers
Asparagus
Onion
Celery
Spinach
Mixed Nuts
Peanut Butter
Low-Carb Chili
Garlic
Sugar Free Jell-o and Whipped Cream
Carbs for High Days: Black beans, oatmeal, whole grain pasta, sweet potatoes, apples, bananas,

How to Train:

Low Days: Mostly Cardio, Complexes, Quick Workouts, 0-30 Second Rest
Moderate Days: Maintenance, 30-90 Second Rest
High Days: Maintenance, Cardio, 0-45 Second Rest

Now for tonight’s workout:

Deadlift:

10 @ 135
5 @ 225
3 @ 275
3 @ 315
2 @ 365
1 @ 405
1 @ 455 (ugggllly)
3 @ 275
10 @ 135

DB Bench Press:
4 X 7 @ 200 (total)

Lat-Pulldown (Strict):
7 @ 140
5 @ 160
7 @ 140

Nutrition
Meal: P, C, F

9:30am-12:00pm
Meal 1: 62, 26, 10
Shake:
2 Scoops ON Protein: 48, 6, 0
1 Medium Banana: 0, 20, 0
2 Extra Large Eggs: 14, 0, 10
17 oz. Water

12:00pm
Meal 2: 94, 4, 59
10 oz. Chuck Steak: 62, 0, 30
3 Extra Large Eggs: 21, 0, 15
¼ Cup Shredded Cheese: 7, 0, 6
2 Stalks Celery: 0, ?, 0
1 Tbsp. Natural Peanut Butter: 4, 4, 8
32 oz. Powerade Zero: 0, 0, 0

4:00pm
½ Cup Sugar-Free Jell-o: 1, 0, 0
4 Tbsp. Whipped Cream: 0, 0, 3

5:00pm
Meal 3: 41, 2, 18
10 oz. Green Tea: 0, 0, 0
32 oz. Water
6 oz. Tuna: 39, 2, 1.5
1 Tbsp. Mayo: 0, 0, 3
¾ oz. Wedge Swiss Cheese: 2, 1, 4
5 Fish Oil Caps: 0, 0, 12.5
5, 000 IUâ??s Vitamin D3
2,400mg Calcium + 400 IU Vit. D3
500mg Vitamin C
5g Glutamine

7:30pm
Meal 4: Pre/During Workout
2 Scoops Surge Workout Fuel: 0, 42, 0
20 oz. Water

Meal 5: Post Workout: 50, 16, 7
2 Scoops ON Protein: 48, 6, 2
17 oz. Water
8 oz. Green Tea: 0, 0, 0
2 Jalapeno Poppers: 2, 10, 5

Meal 6: 59, 5, 38
10 oz. Chicken: 56, 0, 10
20 Thin Asparagus Stalks 3, 5, 0
17 oz. Water
2 Tbsp. Olive Oil: 0, 0, 28

Totals: P:307, C:95, F:138, kCal: 2,838; Water: 153oz. = 4.5 L

114

Low Carb

Bench:
10 @ 135
8 @ 225
5 @ 275
3 @ 295

Complexes for Time:
2 X 10 @ 135 of Clean and Press, Bent Row, and Squat @ 0:48 and 1:14
20 @ BW of Push-ups, Squats, and Inverted Rows

Standing EZ Bar Curls + Press
6 + 6 @ 50+Bar
6 + 4 @ 50+Bar

Complexes were tough as hell and also fun. Only did bench to just get some in my hands.

Nutrition
(Meal P, C, F)

10:00am, Hit a wall, Finished meal at 11:15am
Meal 1: 111, 9, 84
2 Whole XL Eggs
3/4 Cup Egg Whites
1/2 Cup Shredded Cheese
10 oz. Chuck Steak
1/2 Large Tomato
2 Tbsp. Olive Oil
32 oz. Powerade Zero
11:15am:
20 oz. Green Tea
2 Tbsp. Ground Flax
2 Tbsp. Wheat Germ

3:00pm
Meal 2: 56, 10, 24
10 oz. Chicken Breast
1/2 Cup Onion
1/2 Cup Spinach
1/3 Bell Pepper
1 Tbsp. Olive Oil
32 oz. Powerade Zero
4:30pm:
1/2 Cup Sugar-Free Jell-o
4 Tbsp. Whipped Cream

6:45pm
Meal 3: 56, 5, 15
10 oz. Chicken Breast
1 Cup Spring Salad Mix
2 oz. Carrots
1 Tbsp. Bleu Cheese Dressing

8:30pm
Preworkout: 24, 3, 0
1 Scoop ON Protein
17 oz. Water
10g Glutamine
10g Creatine
1 Serving PowerDrive

10:00pm
Postworkout: 20, 12, 8
8 oz. Whole Milk
1/2 Cup Egg Whites

12:00am
Supplements:
5 Fish Oil Caps: 5g Fat
1 Multivitamin
5,000 IU Vit. D3
2,400 Mg Calcium
17 oz. Water

Totals: P:267, C:39, F:136, kCal: 2,448; Water: 118oz. = 3.48 L

First very low carb day. I went over my 0-30g for carbs, but a significant amount of those carbs were fiber, so no big deal. I’m feeling the effects late in the day, but I’ve otherwise felt fine.

115

Wednesday:

Meal: P, C, F

10:00am
Meal 1: 74, 8, 37
2 Whole Extra Large Eggs: 14, 0, 10
2/3 Cup Egg Whites: 16, 0, 0
½ Cup Shredded Cheese: 14, 0, 12
6 oz. Smoked Sausage: 23, 0, 15
2 Stalks Celery: 0, 0, 0
2 Tbsp. Natural Jif PB: 7, 5, 16
1 Medium Clementine: 0, 8, 0
17 oz. Water

2:00pm:
Meal 2: 56, 2, 24
10 oz. Chicken Breast: 56, 0, 10
1 Cup Broccoli: 2, 2, 0
32 oz. Powerade Zero
Partial Scoop of ON Protein: 20, 3, 0
1 Cup frozen Berries
A bunch of ice

6:00pm:
Meal 3: 40, 0, 7
6.5 oz. Tuna: 39, 0, 4
1 Tsp. Mayo: 0, 0, 3
2nd half of Meal 2 drink
2 Cups Spinach: 0, 0, 0

11:00pm
Meal 4: 30, 12, 20
Jimmy Johnâ??s Tuna Lettuce Wrap: 30, 12, 20
32 oz. Powerade Zero

Totals: P:200, C:22, F:88, kCal: 1,680, Water: 90oz.

The lack of food wasn’t that I wasn’t hungry, it’s that I’ve never been fuller on any diet before. It’s hard to crave bad foods when your stomach is so full of meat and veggies that you feel like you’ll burst. It was supposed to be a medium carb day, but it ended up being low. I didn’t train.

Also, I’m not adding fiber in my carb count anymore.

I will train tonight (Thursday) and add another entry.

116

Box Squat

10 @ 135
8 @ 225
5 @ 275
5 @ 315
5, 4, 3, 2, 1 @ 365
35 @ 135 (Done fastâ?¦ouch)

Cable Triceps Ext. with this Bar: _/_
15 @ 90 Overhand
15 @ 110 Close Grip
10 @ 90 Underhand
10 @ 120 Close Grip
10 @ 140 Overhand

Nutrition
Meal: P, C/Fiber, F

11:00am
Meal 1: 85, 12/7, 78
5 whole Extra Large Eggs: 35, 0, 25
8 oz. chuck steak: 50, 0, 25
1 Medium Tomato: 0, 4/1, 0
1 Cup Fresh Green Beans: 0, 4/4, 0,
1 Cup Broccoli: 2, 2/2, 0
2 Cups Spinach: 0, 2, 0
2 Tbsp. Olive Oil: 0, 0, 28
32 oz. Water

3:00pm
Meal 2: 39, 18/1, 18
12 count Chick-fil-a chicken nuggets:
24 oz. Water

6:00pm
Meal 3: 66, 5, 36
1 Bell Pepper: 0, 5, 0
10 oz. Ground Beef: 60, 0, 30
¼ cup Shredded Cheese: 6, 0, 6

8:00pm
Meal 4, Pre/Intra-workout: 0, 21, 0
1 Scoop Surge Workout Fuel: 0, 21, 0
10g Glutamine
10g Creatine (aka Steroids)
32 oz. Water

9:45pm
Meal 5, Post-workout: 64, 30, 16
16 oz. Whole Milk: 16, 24, 16
2 Scoops Protein: 48, 6, 0

10:30pm
Meal 6: 56, 8/8, 10
10 oz. Chicken Breast: 56 , 0, 10
2 Cups Green Beans: 0, 8/8, 0
32 oz. Water

Totals: P:310, C/Fi:94/16, F:158, kCal: 3,038, Water: 122 oz.

117

I was supposed to get the internet yesterday…but comcast decided not to show up. So, I will start being more consistent here on Tuesday when they’re supposed to show up again. I doubt I’ll continue to do the full nutritional profile unless several people want to see it. I already keep up with it, but it just takes up space here.

Bench

10 @ 135
2 X 5 @ 225
4 @ 275
3 @ 295
2 @ 315
3 X 3 @ 275
5 @ 225
10 @ 135 Close

Bent Rows:
10 @ 135
5 @ 225

Eh…fuck that.

Conditioning w/ 135:
5 Clean and Press
5 Press 5 Squats
3 X 5 Clean to Front Squat, 5 Bent Rows, 5 RDL

I had consumed 8 non-fiber carbs before I got to the gym. I didn?t have much energy.

Nutrition
Meal: P, C/Fi, F

11:00am
Meal 1: 44, 0, 41
4 Whole Extra Large Eggs
¼ cup cheese
6 Strips Bacon
24 oz. Water

3:00pm
Meal 2: 70, 8/4, 48
10 oz. Chuck Steak
1 Serving Mixed Nuts
1 Cup Broccoli
17 oz. Water

4:00pm
Meal 3, Pre/Intra-Workout: 0, 0, 0
10g Glutamine
10g Creatine
20 oz. Water

5:30pm
Meal 4, Post-workout
2 Scoops Protein
5g Glutamine
5g Creatine
24 oz. Water

10:00pm
Meal 5: 72, 0, 15
~13oz. Shredded Buffalo Chicken
3 Lettuce Leaves
17 oz. Water

Totals: P:234, C/Fi:14/4, F:83, kCal: 1,739, Water: 102 oz.

I don?t think I consumed enough calories today. Tomorrow is my high carb day though.

Saturday

Throughout the day:

2 Naked Fruit Drinks: 5, 120, 0
16 oz. Low-Fat Chocolate Milk: 18, 58, 3
~80 oz. Water

Gigantic Burrito (it was about 18 inches long and weighed over 5 pounds):
6 Flour Tortillas: 36, 210/6, 30
1.5 Pounds Chicken Breasts: 132, 0, 30
1.5 Cups Rice: 9, 105, 0
1 Cup Black Beans: 9, 8/15, 0
Green Peppers, Lettuce, Onion, Sour Cream, Lime, Cilantro: Negligible

Totals: P:209, C/Fi:501, F:63, kCal: 3,407, Water: 80oz. 46 oz. other liquids.

118

:slight_smile:

119

[quote]robilyn29 wrote:
:)[/quote]

:smiley: What up!?

Yesterday

Bench from Pins (yes, I know, more bench):
10 @ 135
10 @ 185
8 @ 225
5 @ 275
1 @ 315
10 @ 225

Clean and Press, Bent Row, Deadlift Complex with 135:
3 sets, fastest=0:38

Complex: 20 Push ups, 20 BW Squats, 20 Inverted Rows

Hyperextension Iso-Hold w/ Row:
2 X 10 @ 65

Carbs: 80g
Protein: >200g
Fat: ~100

120

I have the INTERNET!

One-Arm DB Row:
8 @ 50
3 X 5 @ 115
5 @ 120
12 @ 120 (that’s a +5 or 6 Rep PR, I don’t know where that came from)
5 @ 120

Seated Military Press (I hadn’t done this in probably 8-12 months):
5 @ 115
5 @ 135
2 @ 185
5 @ 155
5 @ 115 (testing false grip)
10 @ 135

Carbs: 43g
Protein: 246g
Fat: >150g