Tiger08 Training Log

Training Logs
1

I’ve decided to start a training log to give me a little accountability. A little backstory: I’m 6’4" and back last December we started a company weight loss challenge. During the initial weigh-in I came in at 239.4 lbs, which was pretty shocking as I never remembered being 240 ever. I probably got serious about losing weight in March after a long holiday and cold weather time period. I lost weight by doing Body Beast for three months while following the diet very strictly. I only drank one time during that period during my birthday. I followed that up with following the “Tried and True” template that I built myself, and I just recently finished the 1 HSM a week version of the velocity diet. Now I am at 199 lbs. My plan is to take the two week transition off of the velocity diet while continuing to do the template. Then I will be eating at a surplus to get up to 215 on a slow bulk. I’ve been changing up the template slightly every five weeks and including a reload week during the first week.

My plan is to keep working out in the mornings before work, I’ll post the results after the workout. I’ll also be putting in what I ate the day prior with my calories and macros according to MyFitnessPal. I’ve lost weight before, but really want to try to keep it off this time. I’ll probably weigh myself once a week. So for my first workout log…

Monday 10/17/16 (Week 3 of Current Block, Week 23 of Tried and True overall)

Flat Barbell Bench: 5 sets of 5 @ 195 - Completed
Incline Barbell Bench: 4 sets of 10 @ 115 - Completed
Decline Barbell Bench: 3 sets of 12 @ 115 - Completed
Incline DB Fly: 3 sets of 15 @ 20 - Completed
Standing Calf Raise: 4 sets of 10 @ 85 - Failed
Unilateral DB Calf Raise: 3 sets of 15 @ 7.5 - Failed

2

Monday 10/17 Meals

Workout: 5g BCAA, Carb Shake. Then another 5g BCAA 30 min after workout

Breakfast: Triple Strength Fish Oil, 2 scoops Protein

Morning Snack: Triple Strength Fish Oil, 2 scoops Protein

Lunch: Triple Strength Fish Oil, 2 Scoops Protein

Afternoon Snack: Triple Strength Fish Oil, 2 Scoops Protein

Dinner: Chicken Breast with corn, black beans, onions, diced tomatoes, Queso. 1 cup cooked quinoa

1965 Calories, 139 Carbs, 30 Fat, 278 Protein

3

Tuesday 10/18/16

Assisted Pullup: 4 sets of 10 @ 4 - Completed
Deadlift: 4 sets of 8 @ 265 - Completed
BB Row: 3 sets of 12 @ 120 - Completed
Cable Row: 3 sets of 12 @ 95 - Completed
Machine Reverse Fly: 4 sets of 15 @ 70 - Failed

4

Tuesday 10/18 Meals

Workout: 5g BCAA, Carb Shake. Then another 5g BCAA 30 min after workout

Breakfast: Triple Strength Fish Oil, 2 scoops Protein

Morning Snack: Triple Strength Fish Oil, 2 scoops Protein

Lunch: Triple Strength Fish Oil, 2 Scoops Protein

Afternoon Snack: Triple Strength Fish Oil, 2 Scoops Protein

Dinner: Chicken Breast with corn, black beans, onions, diced tomatoes, Queso. 8 Original Triscuits

1965 Calories, 137 Carbs, 32 Fat, 276 Protein

5

Wednesday 10/19/16
Slept in the morning, so had to go to the gym during lunch. Morning weight was 201.0 lbs

Barbell OH Press: 4 sets of 8 @ 110 - Completed
DB Lateral Raise: 4 sets of 10 @ 15 - Completed
Machine Overhead Press: 3 sets of 12 @ 75 - Failed
Cable External Rotation: 3 sets of 15 @ 20 - Failed
Seated Leg Curl: 4 sets of 10 @ 120 - Completed
Romanian Deadlift: 3 sets of 10 @ 205 - Completed

6

Wednesday 10/19 Meals:

Breakfast: Triple Strength Fish Oil, 2 scoops Protein

Morning Snack: Triple Strength Fish Oil, 2 scoops Protein

Workout: 5g BCAA, Carb Shake

Lunch: Triple Strength Fish Oil, 2 Scoops Protein

Afternoon Snack: Triple Strength Fish Oil, 2 Scoops Protein

Dinner: Chicken Breast with corn, black beans, onions, diced tomatoes, Queso. 1 cup of Quinoa

1965 Calories, 139 Carbs, 30 Fat, 278 Protein

7

Slept in again this morning, worked out in the evening. Morning weight was 201.2 lbs

Thursday 10/20Meals:

Breakfast: Triple Strength Fish Oil, 2 scoops Protein

Morning Snack: Triple Strength Fish Oil, 2 scoops Protein

Lunch: Triple Strength Fish Oil, 2 Scoops Protein

Afternoon Snack: Triple Strength Fish Oil, 2 Scoops Protein

Dinner: 6 oz. of grilled chicken, Mac and Cheese

Workout: 5g BCAA, Carb Shake, 5g BCAA 30 min after workout

1967 Calories, 144 Carbs, 27 Fat, 281 Protein

Back Squat: 5 sets of 10 @ 215 - Completed
Leg Press: 4 sets of 12 @ 200 - Completed
Leg Extension: 3 sets of 20 @ 60 - Completed

8

Friday 10/21/16

Weighted Dips: 4 sets of 8 @ 45 - Completed
BB Curl: 4 sets of 8 @ 75 - Failed
Close-Grip BB Bench: 3 sets of 12@ 100 - Completed
DB OH Extension: 3 sets of 20 @ 40 - Failed
Alt DB Curl: 3 sets of 12 @ 25 - Failed
Preacher Curl: 3 sets of 20 @ 25 - Completed
Reverse Forearm Curl: 3 sets of 15 @ 60 - Completed

9

Was out of town for a work conference, so I wasn’t able to get to the gym. I’ll have to push back my week and finish the routine on Saturday.

Monday 10/24 Meals:

Breakfast: Half of a Plain bagel, two Danishes, Cup of Minute Maid Orange Juice, Cup of Cantaloupe

Lunch: Mac and Cheese, 6 oz grilled chicken

Snack: 2 scoops of Protein, Triple Strength Fish Oil

Dinner: 2 scoops of Protein, Triple Strength Fish Oil

Snack: 2 scoops of Protein, Triple Strength Fish Oil

1760 Calories, 162 Carbs, 26 Fat, 219 Protein

Had to estimate the breakfast a bit

10

Tuesday 10/25/16

Worked out at lunch. Morning Weight = 200.0 lbs

BB Bench: 5 sets of 5 @ 200 - Failed
Incline BB Bench: 4 sets of 10 @ 120 - Failed
Decline BB Bench: 3 sets of 12 @ 120 - Failed
Incline DB Fly: 3 sets of 15 @ 25 - Failed
Standing Calf Raise: 4 sets of 10 @ 85 - Completed
Unilateral DB Calf: 3 sets of 15 @ 7.5 - Failed

11

One meal left, and I have it planned out. Went a little higher than I meant to on carbs and calories today while I’m still getting back on solid food and adding calories. Will adjust for tomorrow

Breakfast: (2) Turkey and Cheese Muffins, (1.75 cups) Kroger Hash Browns, (1 slice) Kraft 2% Sharp Cheddar Single

Morning Snack: (2) Scoops Protein, (1) Triple Strength Fish Oil

Workout: Carb Shake, 5g BCAA

Lunch: (2) Scoops Protein, 5g BCAA, (1) Triple Strength Fish Oil

Afternoon Snack: (2) Scoops Protein, (1) Triple Strength Fish Oil

Dinner: Mac and Cheese, (6oz) Chicken Breast

2127 Calories, 179 Carbs, 24 Fat, 285 Protein

12

I figured I’d lay out my calorie increase and macros for the next several weeks. My plan is to get up to 3400 cals so I can add some muscle. Any advice or feedback is welcome

This Week 1: 2080 Calories, 140 Carbs, 37 Fat, 281 Protein (Two Health Solid Meals a Day)

Week 2: 2127 Calories, 135 Carbs, 44 Fat, 284 Protein (Three Healthy Solid Meals a Day)

Week 3: 2187 Calories, 231 Carbs, 43 Fat, 207 Protein (Dropping Protein and Adding Carbs)

Week 4: 2347 Calories, 260 Carbs, 45 Fat, 213 Protein

Week 5: 2507 Calories, 289 Carbs, 48 Fat, 219 Protein

Week 6: 2667 Calories, 318 Carbs, 51 Fat, 225 Protein

Week 7: 2883 Calories, 352 Carbs, 75 Fat, 201 Protein

Week 8: 3203 Calories, 364 Carbs, 103 Fat, 213 Protein

Week 9: 3383 Calories, 386 Carbs, 113 Fat, 217 Protein

That’ll take me until the week of Christmas. I had put together a basic day of eating from MyFitnessPal which is why the Protein increases and decreases slightly in the later weeks. My plan is to stay at level of eating for at least six months next year, but I wanted to get to that calorie count slowly. Like I said, any feedback is welcome

13

Morning Weight was 198.8

Wednesday 10/26 Meals:

Breakfast: (2) Turkey and Cheese Muffins, (1) Kraft 2% Cheddar Single, (.5 cups) Kroger Hashbrowns

Morning Snack: (2) Scoops of Protein, (1) Triple Strength Fish Oil

Lunch: (2) Scoops of Protein, (1) Triple Strength Fish Oil

Afternoon Snack: (2) Scoops of Protein, (3) Triple Strength Fish Oil

Dinner: (1) Chicken Breast with corn, black beans, diced tomatoes, and Queso. (.5 cup) Cooked Quinoa, (1) Kraft 2% Cheddar Single

Workout: 5g BCAA, Carb Shake. Then another 5g BCAA 30 min after workout

2081 Calories, 145 Carbs, 35 Fat, 281 Protein

14

Wednesday 10/26/16

Evening Workout

Assisted Pullups: 4 sets of 10@ 3 - Completed
Deadlift: 4 sets of 8 @ 275 - Failed
BB Row: 3 sets of 12 @ 125 - Completed
Cable Row: 3 sets of 12 @ 100 - Failed
Machine Reverse Fly: 4 sets of 15 @ 70 - Failed

15

Thursday 10/27 Meals:

Breakfast: (2) Turkey and Cheese Muffins, (2) Kraft 2% Cheddar Single, (1 cup) Kroger Hashbrowns

Morning Snack: (2) Scoops of Protein, (1) Triple Strength Fish Oil

Lunch: (2) Scoops of Protein, (1) Triple Strength Fish Oil

Afternoon Snack: (2) Scoops of Protein, (1) Triple Strength Fish Oil

Dinner: (1) Chicken Breast with corn, black beans, diced tomatoes, and Queso. (.33 cup) Cooked Quinoa,

Workout: 5g BCAA, Carb Shake. Then another 5g BCAA 30 min after workout

2084 Calories, 144 Carbs, 35 Fat, 284 Protein

16

Thursday 10/27/16 Workout

Barbell Overhead Press: 4 sets of 4 @ 115 - Completed
DB Lateral Raise: 4 sets of 10 @ 7.5 - Failed
Overhead Press Machine: 3 sets of 12 @ 75 - Completed
Cable External Rotation: 3 sets of 15 @ 20 - Failed
Seated Leg Curl: 4 sets of 10 @ 130 - Completed
RDL: 3 sets of 10 @ 205 - Completed

17

Friday 10/28/16 Workout

Weighted Dips: 4 sets of 8 @ 50 - Completed
BB Curl: 4 sets of 8 @ 75 - Failed
Close-Grip BB Bench: 3 sets of 12@ 105 - Completed
DB OH Extension: 3 sets of 20 @ 40 - Failed
Alt DB Curl: 3 sets of 12 @ 25 - Failed
Preacher Curl: 3 sets of 20 @ 30 - Completed
Reverse Forearm Curl: 3 sets of 15 @ 65 - Completed

18

Need to catch up a little bit

Friday 10/28/16 Meals

Workout: 5g BCAA, Carb Shake. Then another 5g BCAA 30 min after workout

Breakfast: (2) Turkey and Cheese Muffins, (2) Kraft 2% Cheddar Single, (2 cups) Kroger Hashbrowns

Morning Snack: (2) Scoops of Protein, (1) Triple Strength Fish Oil

Lunch: House Salad with Grilled Chicken

Afternoon Snack: (2) Scoops of Protein, (1) Triple Strength Fish Oil

Dinner: (2) Scoops of Protein, (1) Triple Strength Fish Oil

Late Night: Beer…many beers. But I kept it domestic light

2084 Calories, 144 Carbs, 35 Fat, 284 Protein (Food and Shakes)

19

Monday 10/31/16 Workouts

I didn’t have the best weekend as far as eating and drinking. I went my college’s football game and enjoyed myself over the holiday weekend. Morning weight Monday morning was 207.4

BB Bench: 5 sets of 5 @ 200 - Completed
Incline BB Bench: 4 sets of 10 @ 120 - Completed
Decline BB Bench: 3 sets of 12 @ 120 - Completed
Incline DB Fly: 3 sets of 15 @ 25 - Failed
Standing Calf Raise: 4 sets of 10 @ 85 - Completed
Unilateral DB Calf: 3 sets of 15 @ 7.5 - Failed

20

Monday 10/31/16 Meals

Breakfast: (2) Turkey and Cheese Muffins, (2) Kraft 2% Cheddar Single, (2 cups) Kroger Hashbrowns

Morning Snack: (2) Scoops of Protein, (1) Triple Strength Fish Oil

Lunch: (6 oz) Grilled Chicken, (1 cup) Cooked Quinoa, (2.5 oz) Queso Blanco

Afternoon Snack: (2) Scoops of Protein, (1) Triple Strength Fish Oil

Dinner: (1) Chicken breast with black beans, corn, diced tomatoes, and queso. (1 cup) Cooked Quinoa

2251 Calories, 145 Carbs, 54 Fat, 285 Protein