Training and Eating Log

Training Training Logs
21

Day 6 week 2
Eating:
(10:30)
Bacon, Eggs, veggies
Pankcakes
Milk

(12:00)
training drink

(14:30)
Oatmeal +berries
milk

(17:00)
training drink

(19:00)
6inch sub
pop
doritos

22

Day 7 week 2
Eating:
Bacon
1 Egg
Pancakes

training drink

2 sausages
sweet potato
corn
ice cream
beer
nachos
salmon

Pork steak
potato

23

Training:
Back

TB Pendlay Rows
3x8 110lbs

3x 130
3x 150
3x 170
2x 190
1x 200

2x5 120

90 secs with 110

Snatch high pulls
3x3 95lbs

Pull downs
3x8 8 (weight selector)

3x 10
3x 12
3x 14
3x 15
2x 16
1x 17

2x5 8

90 seconds with 8

24

Day 1 Week 3
Eating:
Pancakes

2 cheese burgers
ice cream

shitty eating…

25

Day 2 Week 3
Eating:
Sausage
Egg
Biscuit
Coffee
Sweet n salty bar

Chocolate milk
2 chicken thighs
2 potatos
sweet n salty bar

training drink

wrap
chicken thigh
veeggies(kale, tomato, pepper)
milk

26

Training:Legs

Safety bar squats

1x8 95lbs
2x8 115

3x 135
3x 160
3x 185
3x 205
3x 225
2x 245
1x 260

2x5 95lbs

90 secs with 115
18 reps

TB RDL
5x 200, 4x220, 3x240
5x220, 4x240, 3x260

Hip thrusts
6x 135
6x 185
6x 205
6x 225

27

Day 3 week 3:
Training:
Upper body push

Bench Press
3x8 Thick bar+50lbs

3x 120 (reg bar)
3x 140
3x 155
3x 165
3x 175
3x 185
2x 195
1x 205
1x 210(PR, slightly grinded)

2x5 medicine ball chest throw

Push press

3x8 military press with thick bar

3x 95lbs
3x 105
3x 115
2x 125
1x 135

2x5 medicine ball vertical throw

Incline DB bench + dips superset 20-30 sec rest between each exercise

2x6 55 dumbbells, 2x6 45 dumbells
4x6 BW

28

Eating:

3 eggs
veggies
bacon
coffee
sweet n salty bar

6inch coldcut sub
pork steak
sweer n salty bar
pop
bag of chips

training drink

potatos (sliced and fried)
greek yogurt
pork steak
milk

29

Day 4 week 3
Eating:

(07:00)
oatmeal
coffee
blue and strawberries

(11:00)
sweet n salty bar x2

(14:00)
3 eggs
tater tots
bacon
veggies
coffee

(16:30)
training drink

(19:30)
2 chicken thighs
plate of nacho chips + cheese
milk
wrap
1 egg
veggies
potato

30

Training:
Back

TB Pendlay Row

3x8 110lbs

3x 150
3x 160
3x 170
2x 180
1x 190

Band Pulldown
2x5

90 seconds with 110
23 reps

STR Row

2x8 85lbs

3x 95
3x 105
3x 115
2x 125
1x 135
1x 145

Snatch grip high pull
3x 65
3x 75
3x 85
3x 95

Superset Snatch Row + Lat pulldown
4x6 95lbs
4x6 13 (weight setting)

31

Days 5 & 6 week 3

did not train

32

Day 7 week 3
Training:
Legs

Deadlift

worked up to 1 rep of 315

Bulgarian S/S
2x8 45 dumbell

3x 55
2x 65
1x 70

dumbbell swings w/ band

Prowler work