My Training Log 2011

[Beermuscles]

Hello, long-time lurker here. Basically, I’m tired of being out of shape. Stopped being active after college and wanted to start a log to track my results and nutrition. Cut out all junk food Jan.1st and started working out the 14th. Current stats are:

Jan. 14, 2011 – 5’10”, 184 lbs, ~29% BF(US Navy method)
Feb. 6, 2011 - 189 lbs
Feb. 14, 2011 – 188 lbs

BMR: 1950 x 1.55 = 3022 calories
Katch-McArdle BMR: 1643 x 1.55= 2547 calories

Not sure just how accurate that is, I’ve been aiming at hitting 2k calories per day with a 40/40/20 macro split.

I’m using Fitday for nutrition measurement, I’m aware numbers could be off by a bit but in general it should be fairly accurate day to day.

I’ve been working out with a friend who is a long-time gym rat, he uses the common split volume routine you see a lot of people doing. It seems to work for him, but I think I’ll benefit more from something like Rippetoe’s Beginner 5x5. I’d like to hit the gym at least 5 days a week, I’ve scheduled other responsibilities to give me time in the morning for the gym and I’ll be bored otherwise.

Haven't really decided on a routine yet, this is a sample routine I made up I'm thinking of using:

[FONT=&quot]Squat Day- Tuesday[/FONT]
[FONT=&quot]Squat – 4x8[/FONT]
[FONT=&quot]Leg Extensions – 3x8[/FONT]
[FONT=&quot]Leg Curl – 3x8[/FONT]
[FONT=&quot]Seated Calf Raises – 3x8[/FONT]
[FONT=&quot]Cardio – Wednesday[/FONT]
[FONT=&quot]Bench Day - Thursday[/FONT]
[FONT=&quot]Dumbbell Bench Press – 4x8[/FONT]
[FONT=&quot]Dumbbell Flyes – 3x8[/FONT]
[FONT=&quot]Cable Tricep Extensions – 4x8[/FONT]
[FONT=&quot]Cable Tricep Single-Arm Pulldown – 4x10[/FONT]
[FONT=&quot]Dips – 3x10[/FONT]
[FONT=&quot]Cardio – Friday[/FONT]
[FONT=&quot]Deadlift Day - Saturday[/FONT]
[FONT=&quot]Deadlift – 4x8[/FONT]
[FONT=&quot]Lat Pulldown – 4x8[/FONT]
[FONT=&quot]Machine Row – 4x8 (I feel like I get more back involvement with the machine, with barbell bentover rows it seems like I’m just using my biceps)[/FONT]
[FONT=&quot]Dumbbell Bentover Row – 4x8[/FONT]
[FONT=&quot]Overhead Press Day - Sunday[/FONT]
[FONT=&quot]Seated Dumbbell Press – 4x8[/FONT]
[FONT=&quot]Cable Lateral Raise – 3x10[/FONT]
[FONT=&quot]Bentover Cable Reverse Flyes – 3x10[/FONT]
[FONT=&quot]Shrugs – 3x10[/FONT]
[FONT=&quot]Cardio – Monday[/FONT]

Thanks for reading, any tips, criticism, or bashing is welcome.

 

[Beermuscles]

Sunday 2/6/11 – Shoulders/Cardio

Gym
Overhead DB Press – 3 x 10,10,8 – 30,35,40
DB Lateral Raises – 3x10,10,10 – 15,15,15
Upright Rows – 3x10,10,10 – 50,50,50
Cardio – 20 minutes on Bicycle ~80rpm Lvl 6

Nutrition
Breakfast – Two Pieces Homemade Pie
Postworkout – Whey Protein Shake (with Milk)
Lunch – Two Grilled Chicken Breasts, Red Bell Pepper, Orange.
Snack – Peanuts
Dinner – Turkey Breast/Wheat Bread Sandwich
Total – 1921 cal, 62g Fat, 159g Carbs, 183g Protein

Monday 2/7/11 – Ab/Cardio

Gym
Ab Crunch – 5x10 – 95,100,105,105,105
Oblique Flexor – 3x10 – 70,90,90
Cardio – 20 minutes on Bicycle ~85rpm Lvl 6

Nutrition
Breakfast – Tuna Can
Postworkout – Whey Protein Shake (with Milk)
Lunch – Salad (Tomato,Onion,Green Pepper, Feta cheese, Drop of Olive Oil)
Dinner – Turkey Wing
Total – 2080 cal, 64g Fat, 192g Carbs, 179g Protein

Tuesday 2/8/11 - Arms

Gym
Incline DB Curls – 3x10 – 25,25,25
Cable Hammer Curls – 3x10 – 30,30,30
Reverse Cable Curls – 3x10 – 25,25,25
Row Machine Cable Curls – 4x10 – 12,12,12,12
Dips – 2x12 – 12,6(6negative)
Bench Dips – 3x10 – 10,10(45lb weight),8(100lb weight)
Overhead Extensions – 3x10 – 25,25,25
Cable Woodchoppers – 3x10 – 30,30,35

Nutrition
Breakfast – ½ Cup Oatmeal, Cookie
Postworkout – Whey Protein Shake (with Water)
Lunch – Two Turkey Wings, Potatoe, Red Pepper
Snack –Turkey Breast/Wheat Slice sandwich, Peanuts 1oz
Dinner – Lean Pocket
Total –1697cal, 43g Fat, 175g Carbs,151 g Protein

Wednesday 2/9/11 - Shoulders

Gym
Cable Scapular Rotation – 3x10 – 20,20,20
Cable Reverse Fly – 3x10 – 5,5,5
Iron Cross – 3x10 – 10,10,10
Cable Shrugs – 3x10 – 100,100,100
Smith Machine – 2x10 – 50,50

Nutrition
Breakfast – ½ Cup Oatmeal, Cookie
Postworkout – Whey Protein Shake (with Water)
Lunch – Two Chicken Breasts, Salad
Snack – Orange
Dinner – Two Grilled Chicken Go Wraps
Total – 1832cal, 53g Fat, 151g Carbs, 187g Protein

 

[Beermuscles]

Thursday 2/10/11 – Leg Day

Gym
Squat – 5x10,10,10,6,8 – 65,85,95,135,125
Seated Calf Raises– 3x10 – 115,115,115
Machine Leg Curl– 3x10 – 100,110,110
Machine Leg Extension– 3x8 – 90,90,90
Decline Leg Press– 3x10 – 90,90,110

Nutrition
Breakfast – Two Smoked Sausages
Postworkout – Whey Protein Shake (with Milk)
Lunch – Chicken Breast, Mashed Potato, Red Pepper
Dinner – Three Grilled Chicken Go Wraps
Total – 2548cal, 100g Fat, 226g Carbs, 192g Protein

Friday 2/11/11 – Chest Day

Gym
Dumbbell Bench Press – 5x8 – 35,40,45,50,50
Cable Flyes – 3x8 – 25,30,30
Cable Tricep Extensions – 3x8 – 25,25,25
Cable Tricep Single-Arm Pulldown – 3x10 – 20,20,20
Dips – 3x10 – 4(6),(10),(6) Numbers in parentheses are negatives.

Nutrition
Breakfast – ½ Cup Oatmeal, Banana
Postworkout – Whey Protein Shake (with Milk)
Lunch – Chicken breast, chicken wing, salad
Dinner – Three breadsticks, Plain Yogurt
Snack – Whey Protein Shake (w/Milk)
Total – 1947cal, 75g Fat, 162g Carbs, 162g Protein

Saturday 2/12/11 – Cardio Day

Gym
Ab Crunch – 4x10 – 90,110,110,110
Leg Raises – 3x10
20 minutes Bike Lvl7 ~80rpm

Nutrition
Breakfast – Lean Pocket, Baby Carrots
Postworkout – Whey Protein Shake (with Milk)
Lunch – Chicken soup, Stuffed pepper w/rice and meat, Bread
Dinner – Two Grilled Chicken Go Wraps
Snack – Whey Shake w/ Milk
Total – 1994cal, 77g Fat, 174g Carbs, 151g Protein

Sunday 2/13/11 – Deadlift Day

Gym
Didn’t record anything, felt awful in the gym. Going to take tomorrow off. I haven't taken a day off since starting Jan. 14th, I know better but I did it anyway. Need to start a proper routine with rest days.

Nutrition
Breakfast – ½ Cup Oatmeal, Banana
Postworkout – Whey Protein Shake (with Milk)
Lunch – Two Chicken breasts, Salad
Dinner – Breadsticks, Orange
Snack – Two slices wheat bread, turkey breast
Total – 2026cal, 55g Fat, 192g Carbs, 205g Protein

 

[ramnares]

Bro you have to clean up your diet. Homemade pie for breakfast? Switch that with egg whites or egg whites with a few yolks mixed in, the oatmeal and banana can be a part of that breakfast as well. Post-workout whey shake is a good idea. Ditch the breadsticks for dinner. You need to be getting more lean protein and veggies in. Other than the salad and banana you have no real fruit/veggie contributions to your diet. Also, you should add fish oil (either liquid or capsule) to your diet. Personally I do 6 capsules a day of the seven seas, it's $10 for a 200 pill bottle so it's pretty cheap.
Clean up your diet and have consistent meals/snacks and you won't feel as terrible in the gym. Don't have time right now to critique your routine, I'm sure the guys on here will have suggestions before I get to it.

 

[Beermuscles]

Thanks for the response. This is clean compared to what I used to eat the past few years, pizza multiple times a week, chips at 1am, burgers daily, other terrible shit. I agree with you though, need to tweak some more things with the diet, it's all a transition. I was thinking about stocking up on some more tuna and also getting some Tilapia fish, I guess I should get fish oil to supplement with also. All I've been taking is multivitamins and Glutamine. The homemade pie is mainly made with cottage cheese, I thought it was a decent way to carb up before the gym, I can drop it from the diet though if it's that bad.

I'll try to incorporate some more fruits/vegetables into the diet.

 

[SPEKTOR-AAA]

Hey bro good job atleast making a change in your life......good to see a new member. Take advantage of the guys on here, full of knowledge.

 

[Beermuscles]

Thanks, it's a great forum for sure.

Monday 2/14/11 – Rest Day
Gym
None
Nutrition
Breakfast – ½ Cup Oatmeal
Snack – Apple
Lunch – Chicken Breast, Pork, Stuffed Pepper w/ rice and meat
Dinner – Turkey/lettuce/wheat bread sandwich
Snack – Peanuts, Protein Shake w/ Milk
Total – 2011cal, 78g Fat, 145g Carbs, 177g Protein

Tuesday 2/15/11 – Leg Day
Gym
Squat – 5x10,10,8,8,8 – 95,115,125,125,135
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

Dropped Leg Press cause I find it redundant. Have a bit of a cold right now but today felt good, knocked out 8 reps on the last set of squats compared to 6 last week.

Nutrition
Breakfast – ½ Cup Oatmeal, Banana
Postworkout – Whey Protein Shake (with Milk)
Lunch – Two pieces Chicken Breast, Brown Rice, Pepper
Dinner – Subway Chicken on Wheat 12”
Total – 1855cal, 30g Fat, 212g Carbs, 186g Protein

 

[Beermuscles]

Wednesday 2/16/11 – Rest Day

Gym
None

Nutrition
Breakfast – ½ Cup Oatmeal, Carrots, Chicken breast
Snack – Whey Protein Shake (with Milk)
Lunch – Chicken Club Sandwich
Dinner – Steak Burrito (lettuce,tomato,onion)
Snack – Chicken Wing, Orange, cup of Milk before bed
Total – 1946cal, 69g Fat, 182g Carbs, 148g Protein
Out all day so had to make due with some restaurant food.

Thursday 2/17/11 – Chest Day

Gym
DB Press – 5x8– 45,50,50,55,55 – Up 10 lbs from last week.
Dips – 3x4(6),(10),(10)
Cable Crossover 3x8 – 25,25,20 – Dropping this next week, will try DB Flyes instead.
Rope Tricep Pulldown– 3x8 – 30,30,30 – Substitute Skullcrushers for this next week maybe.
Cable Singlearm Tricep Pulldown – 3x10 – 20,20,20

Nutrition
Breakfast – ½ Cup Oatmeal, Two Scrambled Eggs
Postworkout – Whey Protein Shake (with Milk)
Lunch – Chicken breast, Strawberries
Dinner – Chicken w/ Mushrooms, Loaf of Wheat Bread
Total – 2501cal, 100g Fat, 194g Carbs, 189g Protein

 

[Beermuscles]

Friday 2/18/11 – Cardio Day

Gym
HIIT Elliptical 20minutes

Nutrition
Breakfast – ½ Cup Oatmeal
Postworkout – Whey Protein Shake (with Milk)
Lunch – Two pieces Chicken breast, Tomatoe
Dinner – Tuna on two slices Wheat bread
Snack – Protein Shake w/ Milk
Total – 1462cal, 34g Fat, 108g Carbs, 176g Protein

Saturday 2/19/11 – Deadlift Day

Gym
Deadlift – 5x8 – 135,155,155,155,165
Lat Pulldown – 3x8 – 85,85,90
Machine Row – 3x8 – 85,85,85
Incline DB Curls – 4x8 – 25,25,30,30
Dumbbell Bentover Row – 2x8 – 30,30

Nutrition
Breakfast – ½ Cup Oatmeal, Banana
Postworkout – Whey Protein Shake (with Milk)
Lunch – Chicken Breast, Lettuce, Bread
Dinner – Subway Chicken on Wheat
Snack – Chicken Breast, Lettuce, Bread
Total – 2155cal, 34g Fat, 258g Carbs, 202g Protein

 

[Beermuscles]

Think I should simplify my routine by dropping 'shoulder' day, I would say it's a bit early to be worrying about micromanaging muscle groups. I wanna focus on deadlifts, squats and presses to build up a solid foundation. I should be getting plenty of shoulder work just from chest and back day anyway.

I start a new schedule in a few days that has me working 3-11pm with only a small break for lunch so I am gonna have to figure out what to do for my diet. I've been getting a lot of my carbs/protein in later on in the day up until now so I need to make sure I get big breakfast and post-workout lunches in now, and then have maybe chicken sandwich/veggie for my work meal and a pre-sleep protein shake. Lunch break is short and I'm a slow eater so whatever I take to work will have to be on the smaller side.