Zephead's Log V3

Training Training Logs
1

My old log wouldn’t show 90% of the posts I made so I stopped trying to post in it. I’ll be starting a new one in hope that it will fix the problem.

I’m a 20 year old college student, living off campus and working as much as possible.
I’m currently trying to lose some fat from having only poor food choices during the time I lived with my parents. In march I was 225-230 pounds, now I am 195-200

Breakfast
Old Fashioned Quaker Oatmeal- Plain (1/2 cup dry), 0.75 serving 113 20 2 4
Protein Protein Powder, 1 serving 100 2 1 23
Breakfast TOTALS: 213 22 3 27

Post workout
Met Protein Plus Protein Powder (vanilla), 1 serving 100 2 1 23
Waxy Maize, 25 gram(s) 100 24 0 0
Lunch TOTALS: 200 26 1 23

Lunch
Chicken Breast, no skin, 12 ounces 374 0 4 79
Asparagus, fresh, 12 spear, medium (5-1/4" to 7" long) 44 9 0 4
Extra Virgin Olive Oil, 1 tbsp 120 0 14 0

Dinner
Angus Beef rib eye steak (10 oz), 1.6 serving 1,160 0 91 80
Green Giant Spring Mix Salad, 2 cup 20 3 0 2
Snack TOTALS: 1,180 3 91 82

Before bed:
Heavy Whipping Cream, 5 tbsp 259 2 28 2
Met Protein Plus Protein Powder (vanilla), 4 serving 400 8 2 92
Second Dinner TOTALS: 659 10 30 94

Calories: 2789
Carbs: 70
Fat: 143
Protein: 308

I might make some eggs or turket bacon at some point as well. I’m trying to stay at or above 3000 calories a day while recomping. I find I can still make gains that way

Today in the gym
Pullups 10-8-7
Straight arm lat pulldowns: worked up to 66 3x10
Nautilus pullover 110 3x10
neutral grip pulldowns 110 2xfailure
Kroc rows (strapless) 90 3x10
Hammer strength low row 2pps 2x10

I’ve been doing nearly all new movements for upper back and it’s been extremely humbling. I’m also not pushing to failure right away because a lot of these movements irritate my shoulder, but It’s something I have to deal with.

I’m hitting the gym every single day if I can, and I rotate through every bodypart every 6 days. Tonight or Tomorrow I will be hitting hamstrings.

2

Grocery shopping:
Weekly
Proteins:
-6 pounds of chicken breast
-6 pounds of ground beef/steaks
-3 pounds of pork sausage
-3 dozzen omega 3 eggs

Carbs:
-I usually grab a few potatoes any type (russet, red, or sweet)
-banannas or seasonal fruit
-oats

Fats:
-2 cartons of heavy cream
-Olive oil
-Cheddar/Mozzerela Cheese

Non Weekly

Condiments:
Reduced sugar ketchup
brown mustard
barbequeue+mesquite seasoning
Italian seasoning
Pesto
Garlic
Sweet onion
Green Pepper
Basil
Black Pepper

Veggies:
Fresh Express 50/50 salad
spinach
Asparagus
Brocolli

Snacks:
Almonds

I had been at about 35 grams of carbs a day during March+April Now my max is going to be 75g/day I can stand slightly slower fat loss if I can continue to make gains in the gym while I do it.

3

Today: Hamstrings

Pin good mornings
45x10
135x10
185x10
205x10

Felt pretty good to be doing these again

Glute ham raises
4x10 working on perfect form

HS seated leg curl
70x10
80x10
90x10
90x6
60x5

Naughty girl machine:
45x10
90 3x10

Chair leg raises 3x15

I lot of this stuff felt pretty strong, holding contractions and stretches of some of the movements felt really good. I feel like my right leg is taking over on the GHRS so I won’t be using weight on them until I can get both legs to work evenly.

Foods:

Breakfast
Calories Fat Carbohydrates Protein
Old Fashioned Quaker Oatmeal- Plain (1/2 cup dry), 0.75 serving 113 2 20 4
Met Protein Plus Protein Powder (vanilla), 1 serving 100 1 2 23
213 3 22 27

Lunch
Calories Fat Carbohydrates Protein
Waxy Maize, 30 gram(s) 120 0 29 0
Met Protein Plus Protein Powder (vanilla), 1 serving 100 1 2 23
220 1 31 23

Dinner
Calories Fat Carbohydrates Protein
Cheddar Cheese, 0.5 cup, diced 266 22 1 16
Egg, fresh, 6 large 420 30 0 37
Chicken Breast, no skin, 4 ounces 125 1 0 26
811 53 1 80

Snack
Calories Fat Carbohydrates Protein
Pork Ribs (babyback ribs), 10 oz 1,048 84 0 69
Green Giant Spring Mix Salad, 2 cup 20 0 3 2
1,068 84 3 71

Before Bed
Calories Fat Carbohydrates Protein
Protein Powder (vanilla), 4 serving 400 2 8 92
Heavy Whipping Cream, 5 tbsp 259 28 2 2
659 30 10 94

Calories: 2,970
Fat: 170
Carbs: 67
Protein: 294

4

Yesterday I had a really shitty squat day, I had a really hard time sleeping the day before.

Leg exentions to failure

ATG squat
275 5x2

Front squat
95 3x10
front squats were really humbling I want to work on them, the fact that they are so hard makes me think that they will bring up my backsquat if I get stronger on them

Ab werk

5

Slept 12 hours last night had a really solid day in the gym

Bench
255 5x2

Dumbell incline press 65 8x5x4

Pec dec
110 3x10

Tricep extentions
single arm
10x10
20x10
30x10
35x5

Double arm
60x10
70x10
85x8

KB overhead extention
20 3x10

I do the KB extentions because they make my elbows feel better
Triceps really suffered by not being able to do them with biceps this week.

I forgot before legs I did

Cable curl RP set
5xfailure DB hammer curls with 40#

6

ahhhh helllll yeah. Totally gonna be watching this, you know im always rootin for ya man. Looks like your getting things back in order, you doing mostly bbing stuff now or what?