My Training Log 2011

[Beermuscles]

Sunday 2/20/11 – Rest Day

Gym
None

Nutrition
Breakfast – Two scrambled eggs, carrots
Snack – Beef jerky, Plain Yogurt
Lunch – Chicken Breast, Lettuce, Bread
Snack – Strawberries, Protein Shake w/ Milk
Dinner – Orange, Lean Pocket
Snack – Tuna
Total – 1856cal, 62g Fat, 144g Carbs, 174g Protein

Monday 2/21/11 – Chest Day

Gym
DB Press – 5x8– 45,50,55,55,60
Dips – 3x4(6),(10),(10)
DB Flyes – 25,30,30
Rope Tricep Pulldown– 3x10 – 65,65,65 (diff cable machine than last week)
Cable Singlearm Tricep Pulldown – 3x10 – 35,40,40(same)

Nutrition
Breakfast – ½ Cup Oatmeal, Banana
Postworkout – Whey Protein Shake (with Milk)
Snack - Peanuts
Lunch – Two Chicken breasts, Cucumber
Dinner – Ribs, Lettuce
Total – 2247cal, 99g Fat, 145g Carbs, 186g Protein

Should have been Leg Day but my lower back is still sore from deadlifts so I did chest today. New work schedule starts tomorrow so I'll be forced to eat carb-heavy foods earlier in the day which should actually help with my diet. Have been getting carbs in late at night.

 

[Beermuscles]

Tuesday 2/22/11 – Rest Day

Gym
None

Nutrition
Breakfast – Two Smoked Sausages, Orange, Banana
Snack – Whey Protein Shake (with Milk)
Snack – Beef Jerky
Lunch – Ground turkey/lettuce on bun
Dinner – Ground turkey/lettuce on bun, banana
Snack- Milk
Total – 1821cal, 85g Fat, 138g Carbs, 127g Protein

Wednesday 2/23/11 – Leg Day

Gym
Squat – 5x8,8,8,8,8 – 105,115,125,135,135
Seated Calf Raises– 3x10 – 115,115,115
Machine Leg Curl– 3x10 – 100,110,110
Machine Leg Extension– 3x8 – 90,90,95
Ab Oblique Flexors – 3x10 – 90,90,90

135 on squats is still tough, couldn’t add any additional weight over last week but I did increase the earlier working sets.
Nutrition
Breakfast – ½ Cup Oatmeal, Lean Pocket
Postworkout – Whey Protein Shake (with Milk)
Lunch – Chicken breast, tomato/onion/green pepper
Snack - Orange
Dinner – Tuna
Total – 1489cal, 37g Fat, 127g Carbs, 156g Protein

I need to browse some nutrition logs and see what people are eating, need some new ideas.

 

[Beermuscles]

Thursday 2/24/11 – Rest Day
Gym
None
Nutrition
Breakfast – Two Scrambled Eggs
Lunch – Ribs
Snack – Orange, Almonds, Beef Jerky
Dinner – Turkey Burger w/ Lettuce on Bun
Snack – Banana, Protein Shake
Total – 1819cal, 92g Fat, 92g Carbs, 154g Protein
Friday 2/25/11 – Deadlift Day
Gym
Deadlift – 5x8 – 145,155,155,165,175 Happy with this, 165 was tough last week, 175 was easy this week.
Lat Pulldown – 3x8 – 85,95,100
Machine Row – 3x8 – 85,100,100
Incline DB Curls – 4x8 – 25,25,25,25
Dumbbell Bentover Row – 3x8 – 30,35,35
Nutrition
Breakfast – ½ Cup Oatmeal, Carrots
Postworkout – Whey Protein Shake (with Milk)
Lunch – Turkey breast, Cucumber
Dinner – Roast Beef
Snack – Lean Pocket, Apple
Total – 1802cal, 53g Fat, 167g Carbs, 160g Protein

 

[simo87]

yeah

 

[Beermuscles]

Saturday 2/26/11 – Rest Day

Gym
None

Nutrition
Breakfast – Two Smoked Sausages, Plain Yogurt
Lunch –Turkey breast, tomatoe, carrots,
Snack – Whey Protein Shake w/Milk
Dinner – Lean Pocket
Snack – Strawberries
Snack – Natty PB on Bread
Total – 2179cal, 102g Fat, 151g Carbs, 170g Protein

Sunday 2/27/11 – Chest Day

Gym
DB Press – 5x8,8,8,7,5– 50,50,55,55,55
Dips – 3x10 negatives
DB Flyes 4x8 – 25,30,30,35
Rope Tricep Pulldown– 3x10 – 65,65,65
Cable Singlearm Tricep Pulldown – 3x10 – 35,40,40
Skullcrushers – 2x8 – 30,40

Regressed on DB Press which sucked, rest of the workout felt fine though. I actually felt like I need to add another set for chest, not really leaving the gym on chest day tired at all, unlike Deads or Legs days.

Nutrition
Breakfast – ½ Cup Oatmeal
Postworkout – Whey Protein Shake (with Milk)
Snack – Banana, two Breadsticks
Lunch – Turkey, Salad
Snack – Orange
Dinner – Natty PB on two slices whole wheat bread
Snack – Tuna Can
Total – 2087cal, 88g Fat, 149g Carbs, 186g Protein

 

[SPEKTOR-AAA]

Any changes in bodyweight?

 

[Beermuscles]

I've been weighing in every few days and lately its been hovering around 188-189 lbs. Right when I started hitting the gym I was at ~184 lbs, so about 5lbs weight gain in 6 weeks. Measured body fat I think the 21st this month and it came up as 25.5%, so supposedly lost 3.5% BF. There's a margin of error of course, I DID notice a difference in my body composition since starting.

I need to make some more tweaks to my diet, get rid of the last remaining junk food I eat (breadsticks, Lean Pockets) and get carbs in earlier in the day. My biggest mistakes right now are eating late carbs and not eating enough veggies. I'm trying to get my protein from fish/chicken/turkey instead of red meat. I'm so used to having small meals early in the day then having a huge dinner I don't have much of an appetite in the morning, but I am going to work on it. Might also start having a pre-bed casein shake consistently, my protein intake isn't quite 1g per pound right now.

 

[SPEKTOR-AAA]

Cool, any progress is good for you at this point.

Do you hit anything for cardio or strictly weightlifting?

 

[Beermuscles]

I should and will start doing cardio consistently. It's so tempting on non-lifting days to just take care of errands or stay in before having to leave for work.

 

[SPEKTOR-AAA]

You havent quite made is routine yet. Understandable, once that happens youll be biting at the bit to do something at the gym even on "off" days. Start cardio ASAP, gooduck.