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lucidity0101
03-07-2010, 04:11 PM
I'm 19, currently back in the gym after dealing with some tendon issues for a little. Been working on Squat/Deadlift form. Been training for 7 months, fruitlessly, except for the last two. I'm 5'9" weigh 170lbs~ Body fat around 12%

Supplements: ADAM, Casein/Pea 50/50 Mix, Krill Oil/Fish Oil, Green Tea Extract, Xtend during workout, Magnesium Citrate, whatever joint supplement available.

Diet: 40-50% Protein, 30% Fat, 30% Carb, depending on whats available in the fridge.
Usually around 3200-3500 calories. Doing massive amounts of protein (350+ grams).

Current Routine: EXMGQ

Estimated 1RM:
Squat 165
Deadlift 235
Bench, normal grip, 155

HIIT on Elliptical Started, currently doing 5 Minutes, Twice a Week. Bumping it up by an interval each week.

Open to all criticism, inclusive to "your diet blows, you're bastardizing the routine", etc.

lucidity0101
03-07-2010, 04:12 PM
Saturday 3/6/10

Squat
5x135
3x145
4x135

Fron Squat
5x85
5x105

Calf Raises
15x45
15x55

Squat Work 1650
Fsquat Work 950
Calf Work 1500

Total Work 4100

Calories 3,540

Protein 390g

Sunday 3/7/10

WGBP
5x115
5x125
3x135

DBP
2x5x115-TUT
1x135

Dips
3x3xBW
3x4xBW

Upright Rows
2x6x65
1x85 (Probably could've done, but didn't want to aggravate my bicep too much)

WGBP Work 1605
DBP Work 1285
Dip Work 3740
UR Work 865

Total Work 7495

Projected Calories: 3,450
Projected Protein: 388g

Excel is the shit.

lucidity0101
03-09-2010, 12:33 AM
Diet for today:

Calories
3,104
Fat
126.6
Carbs
158.0
Protein
326.4

Split into 6 meals.