New training/fat loss journal

[psquat39]

I decided to make a new journal with a nice template. The main reason I want to start is so I can update EVERY DAY NO MATTER WHAT. Before bed, every night. Whether diet is shitty or perfect, everything gets tracked. I dont even mind if I cheat, as long as I track it and hold myself accountable. I have a tendancy to start skipping log entries on cheat days, no more.

Current stats:
- 6'3
- 238lbs
- 18-19% bodyfat

Status:
- lower back injured

Training Goals:
- increase flexibility
- lose bodyfat
- rehab lower back
- get stronger



In case you want to skip parts I have a template, so just skip what you dont want

TEMPLATE

date, training week

training (all sets listed below)

cardio

stretching

diet

supps

notes

I dont really expect anyone to read this, its more to track my own progress.

[psquat39]

Date: thursday - 10/12/2006 - week 1

Training
Speed Bench Press
135x3
135x3 - 62.5% of 1RM
135x3
135x3
135x3
135x3
135x3
135x3

Smith Military Press
135x8
165x5
175x5 - PR
185x3 - PR, failed mid way on 4th rep

Seated DB Press
50x6 - very shaky, I hate these, decided to switch to....

Steep Incline DB Press
50x6 - shaky again, my triceps were beat after that overhead pressing

Dips
x5
x5

T-Bar Rows
90x6
115x5
90x6

Seated Tricep Extensions (single db)
60x10
70x7
70x6

Chinups
x3


Cardio
none

Stretching
- lying hamstring
- lying glute
- kneeling hip flexor

Diet
- eggs, cheese, turkey, oats, water, coffee x 2
- whole grain bagel, tuna, water, red tea
- white pasta, tomato sauce, water, whey - before workout
- blueberry muffin, whey - after workout, carb cutoff starts now
- ribeye steak, fat trimmed, water
- cassein shake, water

3141 calories
248g carbs, 293g protein, 103g fats - 32%, 38%, 30%

Supplements
- fish oil x 2, multi
- fish oil x 2, multi
- fish oil x 2, multi, creatine - - after workout

Notes
Calories were just a little high today but I dont mind. We'll see how it goes at around 2800-3200 calories. Carbs were a bit higher than I wanted, protein a bit lower. Still not bad. Good workout today, speed bench was good. I'm slow off the chest and very explosive in the tricep portion.

[psquat39]

Date: friday - 13/10/2006 - week 1

Training - lower back rehab day, very slow careful sets, nothing too heavy
Hack Squat
45x10
95x8
95x6
135x6

Leg Press
135x12
225x10
405x4
405x6 - about 55-65% of normal worksets
405x8

Romanian DL
45x8
95x8
135x4
135x7
135x3

Leg Curl
50x10
90x5
70x10
70x10

Ab Bench
10x10
x10
10x8

Cardio
20 minutes walking

Stretching
hams, glutes

Diet
- bagel with cream cheese, whey shake, water, supps
- quizno's 6" bbq chicken sub, gatorade vitamin water
- chunky soup, water, supps - before workout
- steak, sweet potato, water, supps - after workout, carb cuttoff starts now
- eggs, chicken, cheese, water

3041 calories
199g carbs, 251g protein, 133g fat, - 27%, 34%, 40% = c/p/f

Supplements
- fish oil, creatine, multi
- fish oil, multi
- fish oil, multi
- fish oil, multi

Notes
Took one too many multis lol. Fat was a little too high. Back hurt a bit (pinching nerve) throughout exercises but I took it slow and light, managed to control the pain. I go to my first physio session thursday. I saw a doc today, in his opinion no slipped disc or anything.

[psquat39]

Date: saturday - 14/10/2006 - week 1

Training
Barbell Curls
45x12
55x8
65x8
55x8
65x7

Cable Curls
60x12
80x8
70x8
90x8
70x8
90x8
70x8

DB Farmers Walks
75's
85's
95's

Cable Laterals
20x10
30x10
25x10

Crunches
x12

Standing DB Curls
25x8

Cardio
Walking
50 minutes, 3.5mph, 2.9 miles, 2% incline

Stretching
lying hamstring
lying glute

Diet
- whole wheat bagel, whey, coffee x 2, supps
- steak, water, supps - before workout
- gatorade, whey - after workout, carb cutoff starts now
- chicken, veggie oil, light cheddar, water x 2, supps
- cassein shake

2526 calories
102g carbs, 313g protein, 83g fats - 18%, 51%, 31% - c, p, f

Supplements
- fish oil x 2, multi, creatine
- fish oil x 2, multi
- fish oil x 2, multi, creatine

Notes
234 pounds today, down 3-4 pounds. I went really low on carbs today, a bagel for breakfast and a bottle of gatorade after workout. I need to get more steaks and chicken tomorrow. Good day, good biceps training and a boring but successful cardio session. Its getting cold outside so I might have to limit outdoor sessions and move more to the treadmill.

[psquat39]

Date: Sunday - 15/10/2006 - week 1

Training
none

Cardio
50 minutes treadmill walking
3 miles at 3.5mph -- incline = 2.5%

Stretching
lying glute
lying ham
hip flexor

Diet
- bagel, whey, water
- eggs, turkey, cheese, water, red tea
- blueberry muffin - before workout
- fat trimmed striploin, water, green tea - after workout
- chicken breast, teriyaki sauce, water
- cassein shake

2741 calories
155g carbs, 280g protein, 103g fats - 23%, 42%, 35% -- c/p/f

Supplements
* Started lipo 6 today
- fish oil, creatine, multi
- fish oil, multi
- fish oil, multi

Notes
I'm going to run the 1 bottle of lipo 6 and see how that works. I cut my foot doing cardio, hopefully that heals. It should be fine. Gonna hit some heavy bench work and other presses tomorrow.

As for training I start physio on thursday. Until then I'll hit more of a bodypart split since I need to train around my lower back and cant hit a full compound routine like I used to. So tomorrow = chest + triceps, tues = back + biceps, thurs = legs, fri = shoulders + arms. Typical bb split, I'll go heavy where I can.

Weighed in at 233 pounds today, I'm mainly pissing out water weight this first week. Weight loss should start slowing down by around wednesday/thursday I think, then it will be at a normal 2 pounds a week....at least thats the goal!

[psquat39]

Date: Monday - 16/10/2006 - week 2

Training
Bench Press
45x20
45x12
95x10
135x6
135x6
135x6
165x5
185x2
200x1
215x1
225x0
195x1

Seated Smith Military
135x10
170x5
170x5
175x3

Smith CG Bench
135x10
175x5
185x5
195x5
205x5

Seated DB Extensions
60x7
60x5
60x4

DB External Rotations
5x10
8x10
10x10
12x10
12x10

Cable Pushdowns
80x20
80x12


Cardio
none

Stretching
none

Diet
- water, green tea
- bagel, whey, water - pre workout
- bagel, eggs, ham, cheese, water, green teapost workout
- whole wheat pasta, tomato sauce, tuna, water - carb cutoff starts now
- whey
- steak, boiled veggies, margerine, water

Supplements
- fish oil, multi, creatine
- fish oil, multi, creatine
- fish oil

Notes
Pretty good day today. Almost hit 225 bench (again :( ). I have been weaker since starting this log, but thats my fault for falling off the diet bandwagon in the past. Back on and getting stronger quickly.

[psquat39]

Date: Tuesday - 17/10/2006 - week 2

Training
Underhand BB Rows
45x20
95x12
135x8

Start Superset, underhand rows with Chinups
Rows
135x8
175x6
155x8

Chinups
x5
x5
x4

DB Rows
65x10
50x10
60x10

Training Session #2 - I felt guilty about my shitty interupted workout this morning, went back to the gym
Close Grip Bench
95x12
135x8
155x6
155x6
155x6

Close Grip Bench - Smith Machine
135x10
175x6
185x5
195x5
205x5
215x3
225x2

BB Curls - so weak at these lol
50x12
60x10
60x8
65x8
60x10

Cable Curls
80x8
100x8

Cardio
40 mins walking on treadmill, 2.5 miles @ 3.5 mph, 2.5% incline

Stretching
standing quad
lying hams
lying glute
seated reach - fingers at ankles
standing reach - knuckles almost on floor, slight knee bend

Diet
- whole wheat bagel, whey, water, rasberry tea - pre-workout
- eggs, ham, cheese, gatorade - post workout
- steamed veggies, grilled chicken, water, rasberry tea
- chocolate granola, whey - post workout (second workout with cardio)
- cassein shake

2481 calories
179g carbs, 240g protein, 86g fat - 29%, 39%, 31% - c/p/f

Supplements
fish oil, multi, creatine, lipo-6

Notes
I ran into an old buddy at the gym and without thinking cut my workout pretty short (10AM). I felt guilty about the crappy workout so I went back tonite (8PM) for workout #2, along with my cardio session I skipped. Start physio on thursday morning so that should be interesting. My back is feeling alot better though naturally, but I want to address my flexibility issues with a sports doctor, hopefully they are pro squat + deadlift lol.

Note that when I list weights on "smith machine" or "leg press" and I say like "225/315/405" whatever I'm just counting the bar as 45. Its just easier for me to track weight like that, I realize the smith bar weighs 15 not 45 but its easier for me to track. Just in case people were wondering, its more so I can track it quicker in my head and stuff...leg press its just easier to count that way, I have no clue what the sled weighs and I dont really care lol.

Carb cutoff was a little messed up tonite, because of my late training session in the PM. I figured its better to get carbs after a workout, even though its at night. And since I trained hard I treated myself to a chocolate granola bar from the store :o

Carb cutoffs again tomorrow night though, I've actually been doing good on my diet so far. Hoping to weigh in at 233 again tomorrow, I've been up at 234 - 234.5 the past few days -- I know its mainly water weight though. Anyways I want to hit 231 or better by Oct. 31 and I'll take another bodyfat measurement on that date or possibly sooner.

[padge]

I like your consistency with stretching. I read today that PNF stretching will get you more flexible quite a bit faster than static stretching, might want to look into that. Wouldn't hurt to add in some foam roller work and some deep tissue massage as well if you're really motivated :).

nice log btw, good luck w/ your training.

[psquat39]

I like your consistency with stretching. I read today that PNF stretching will get you more flexible quite a bit faster than static stretching, might want to look into that. Wouldn't hurt to add in some foam roller work and some deep tissue massage as well if you're really motivated :).

nice log btw, good luck w/ your training.

Thanks I appreciate it. I should try some foam rolling, I just got a stretch mat at home and thats been helping, better than rolling on hardwood ;)

PNF sounds awesome, I'm going to see if my physiotherapist knows what he's doing with that type of stretching...you need someone who isnt dumb lol or you might get hurt. Appreciate the comments, hopefully I can do PNF in the future. Gaining hamstring flexibility seems sloooowww for me, but tonite was actually a pretty good session.

[psquat39]

Date: Wednesday - 18/10/2006 - week 2

Training
Squats
45x12
135x6
135x4
135x6 - felt ok, wasnt sitting back good though, need to work on this

Leg Press
135x12
225x10
405x8
545x6 - felt heavier than normal, i struggled here

Chinups
x6
x5

DB Curls
30x8
30x8

BB Curls
55x9
55x8
55x8

Cardio
none

Stretching
lying glute
lying hamstring

Diet
- whey, bagel, water, green tea
- chicken, steamed veggies, salad dressing, water, green tea
- gatorade - post workout
- steak, water
- chicken, steamed veggies, water

2344 calories
132g carbs, 273g protein, 80g fats - 23%, 47%, 31% - c/p/f

Supplements
fish oil, multi, creatine, lipo 6, green tea

Notes
Wasnt very hungry today. 233.2 - 233.4 pounds today.

[legaljuicer]

keep up the good work and stick with the carb cut off...It works!!!!

[psquat39]

keep up the good work and stick with the carb cut off...It works!!!!

Thanks, thats the plan :D

Good workout today, I want to post my entry early and I will edit later with my diet, cardio etc

Date: Thursday - 19/10/2006 - week 2

Training
Bench Press - Speed Work @ 62.5% of 1RM
135x3
135x3
135x3
135x3
135x3
135x3
135x3
135x3

Close Grip Bench - Freeweight
135x8
165x6
185x4
205x1 - huge PR
175x5
135x8

Smith Overhead Press
95x12
135x6
175x4
175x5 - a little disappointing, I hit 185x3 last session...oh well

BB Rows - my partner wasnt feeling these
135x8
135x8

Skullcrusher/Close Grip Bench superset (I let my partner "get a pump" lol)
55x10/each
55x10/each
55x10/each

Cardio
60 minutes treadmill walking, incline 2% @ 3.5mph

Stretching
- physio swiss ball work
- lying ham (1)
- lying ham (2)
- lying glute

Diet
- steak, cheese, tea, water - the pre workout meal of champions :D
- gatorade, whey - post workout
- muffin, whey - post workout #2, 9 hours before bed, carb cutoff starts now
- eggs, cheese, ham, tea, water
- cassein shake, decaf tea

2793 calories
166g carbs, 289g protein, 106g fats - 24/41/35 macro breakdown - c/p/f

Supplements
Fish Oil, creatine, multi, lipo 6

Notes
Good tricep work, I should bench 225x1 on monday. I went to physio today and it went great. He agreed with me on (very) tight/inflexible hamstrings and said my "core" muscles are a bit weak too...made sense to me. He definately likes the fact I want to squat and deadlift (heavy) and has no problems with that, so I'm happy. He's got me doing stuff on the swiss ball but they are actually decent core exercises then we're gonna work on a plan to get me pulling big weight again in the near future. Core strength and hamstring flexibility are key. I got a bit of a pelvic tilt we're gonna work on correcting.

A little disappointing but I weighed in at 234.4 today. I'm trying not to let the day to day weigh-ins get to me, this is a lifestyle now and the weight WILL come off. At least I'm setting PR's in the gym again :)

[psquat39]

Date: Friday - 20/10/2006 - week 2

Training
none except some SLDL's with the bar for a stretch

Cardio
30 minutes treadmill
run 5 mins @ 5mph than walk 1 minute @3.5mph
did that for 24 minutes
finished the last 6 by walking

Stretching
swiss ball for physio
standing quad
sit and reach hamstring (held for 2-3 mins each side)
standing hip flexor
ankle circles
wall calf stretch

Diet
- bagel, cream cheese, turkey breast, water, green tea
- tuna, brown rice, veggies, dressing, water
- gatorade, whey - post workout #1
- chicken, brown rice, veggies, water - post workout #2 + carb cutoff after
- cassein powder

2349 calories
233g carbs, 242g protein, 50g fat - 40/41/19 ratio of c/p/f

Supplements
fish oil, lipo 6, multi, creatine

Notes
I weighed 234.8 - 235.4 today and that just pissed me off. I tried to really step it up today and decided to lower calories a bit, and a bit cleaner and do a bit more cardio.

[psquat39]

Date: Saturday - 21/10/2006 - week 2

Training
none

Cardio
- 5 mins walking warmup into light jog
- 20 minutes HIIT, alternating 1 min walking @ 3.8mph with 1 min fast run @ 7mph
*** after 9 minutes starting doing runs at 7.5mph, worked up to final interval at 8mph
- 5 minute cooldown walking

Stretching
- pre and post cardio
- ankle rolls
- standing quad
- sit and reach hamstring (one leg at a time)
- hamstring wall stretch
- standing wall calf stretch
- swiss ball physio exercises

Diet
- 3 eggs, 2 slices turkey, 1/3 cup oats, water, green tea
- 20oz gatorade, 2 scoops whey - post cardio
- 5oz chicken, 1/2 cup brown rice, 1/2 cup veggie mix, 1/2 tbsp flax oil, tea, water - carb cutoff starts now
- 2 scoops whey, 2 tbsp peanut butter, water
- 10oz sirloin steak, 1/2 cup veggie mix, orange tea, water
- 1 scoop cassein, 2 tbsp peanut butter

2607 calories
119g carbs, 301g protein, 99g fats - 17/47/36 ratio of c/p/f
estimated water intake = 5 litres (1.2 gallons)

Supplements
fish oil, multi, lipo 6, creatine

Notes
I drank a boatload of water yesterday and tightened up my diet a bit. I will be sticking to this diet template as close as possible in the coming weeks and I'll analyze progress. I mentioned water because I got my intake back up and was peeing all day, so I shed some water weight. Weighed in at 233.4 - 233.8 this morning which is good. My goal of 231.0 or less by Oct. 31 is still on, but I wont be devestated if I dont make it. I'll be a little disappointed though... I have 10 days to drop 2.5 - 3.2 pounds, I expect to weigh less tomorrow due to more water shedding.

I'll start tracking an estimate of my daily water intake (from water, decaf fruit teas) in my daily nutrition section. I carry a big 1L empty gatorade bottle around and try to refill it often (about 3x/day). I also drink lots of decaf fruit tea which I count as water intake. I'm not adding the total fluid from protein shakes to my daily total, but maybe I should :confused: - I wont for now.

[Marz]

Keep track of straight water intake, don't add on the decaf fruit tea. Aim for the one gallon of straight water, the rest doesn't necessarily need to be counted.

Good luck with WSB, it's one of my favorite routines.

How much weight are you losing each week?

[psquat39]

Keep track of straight water intake, don't add on the decaf fruit tea. Aim for the one gallon of straight water, the rest doesn't necessarily need to be counted.

Good luck with WSB, it's one of my favorite routines.

How much weight are you losing each week?

Thanks for the comments :)

Yeah thats what I was thinking with the water. I'll step it up and hit 1 gallon today (on my 3rd liter of 4 right now). But technically the tea is just flavored hot water, theres no caffeine or anything and I drink 4-5 big cups per day. I definately get at least a 1/4 gallon from tea alone. I shoot a bit higher on my water intake since I'm getting some caffeine from green tea, and lipo 6.

I'm not really on WSB since I cant train squats + deads right now. But I train my bench similiar to that style, I think when my backs healed I'll go back to 5x5 or WSB.

I cant really say yet how much weight I'm losing per week, I'm new into this diet. The first week about 4lbs (mostly water weight), the second week didnt lose any weight. I just changed my diet last night, made it more efficient, added a bit more cardio, hopefully I'll lose 2lbs by next friday. If I lose more I'll edit the calories and increase them a bit.

[psquat39]

breakfast - 3 eggs, 1/2 cup egg whites OR 2 slices turkey, 1/3 cup oats
--- go lift and/or do cardio ----
post workout - 20oz gatorade, 2 scoops whey
lunch - 5oz chicken, 1/2 cup brown rice, 1/2 cup veggies, 1 tbsp flax
afternoon - 2 scoops whey, 2 tbsp peanut butter
dinner - 10-12oz beef or pork, 1/2 cup veggies
before bed - 1 scoop cassein, 2 tbsp peanut butter OR 1.5 tbsp olive oil


+1 cap fish oil at each meal, 1 cap multi every other meal
+1 - 1.25 gallons water throughout day
+creatine and lipo 6 until the bottles run out (3 weeks of lipo, 1-2 more weeks of creatine)

The numbers come out similiar to what I ate today (2600 cals, 120 carbs, 300 protein, 100 fat)
Fish oil and multi I will run at LEAST until the end of my cut, probably forever.

[Marz]

Thanks for the comments :)

Yeah thats what I was thinking with the water. I'll step it up and hit 1 gallon today (on my 3rd liter of 4 right now).

I'm not really on WSB since I cant train squats + deads right now. But I train my bench similiar to that style, I think when my backs healed I'll go back to 5x5 or WSB.

I cant really say yet how much weight I'm losing per week, I'm new into this diet. The first week about 4lbs (mostly water weight), the second week didnt lose any weight. I just changed my diet last night, made it more efficient, added a bit more cardio, hopefully I'll lose 2lbs by next friday. If I lose more I'll edit the calories and increase them a bit.No problem.

Sucks not being able to train squats/deads, I also had a back injury (end of off-season). Was unable to lift, still aches abit. Someday it'll get healed up though.

Good luck with the diet and weight loss!

[psquat39]

Thanks Marz, good luck with your back

Date: Sunday - 22/10/2006 - week 2

Training
Chinups
x4
x6 - +1 rep PR, and full stretch too
15x3 - didn't get as deep here
x5 - here either

Cardio
20 mins walking outside
10 mins walk to gym
10 mins elliptical (knee pain)
10 mins walk home + grocery shopping

Stretching
- Stiff legged deadlifts with the bar touching feet
- Sit and reach hamstring
- Standing quad
- Wall calf

Diet
- 3 eggs, 2 slices turkey, 1/3 cup oats, 1/2 cup veggies, water, tea
- 16oz powerade, 2 scoops whey - post workout
- 5oz chicken, 1/2 cup brown rice, 1/2 cup veggies, 1/2 tbsp flax, water, tea - carb cutoff now
- 2 scoops whey, 2 tbsp peanut butter, water
- 5oz chicken, 1/2 cup veggies, 2 tbsp ceasar dressing, 3tbsp peanut butter, water, tea
- 1 scoops cassein

2600 calories
135g carbs, 257g protein, 118g fat - 19/40/41 ratio of c/p/f
Water intake = 4 litres (1 gallon)

Supplements
fish oil, creatine, lipo 6, multi

Notes
I tried running today but I was too sore. The ground kept pounding my knee and ankle so I decided to walk, even though I warmed up and stretched. Walking was still painful so I decided to go to the gym, even though I really didn't want to today. My knee kept bugging me on the elliptical, I should have hit the exercise bike instead but I got lazy, did some chinups and went home.

I wasnt feeling great today, I'm really not too hungry. I couldnt handle a steak for dinner so I had chicken, veggies, dressing and olive oil instead. This might be a good thing, I want to watch my saturated fat intake. Today was a nicely balanced blend of fats with the majority being monounsaturated.

Bodyweight was 232.4 - 233.4, down a total of 5lbs in 12 days.

[psquat39]

Workout for tomorrow

Lifting
Bench Press - work to 3 singles, try for 220lbs (+5lb PR). If its easy try 225.
Flat DB Press - go deep + wide, feel chest working. Chest is my weak spot of bench press.
Smith Overhead - work to max set of 5, aim for 185x5, 195x2
Smith Close Grip - work to max sets, aim for 225x5
Hammer Strength Incline
High Rep Pushdowns

Cardio
- Light 3-5 min Jog
- Light Stretches
- 16 mins H.I.I.T. -- 60s sprints at 7 mph -- 60s recovery while jogging 4.5 mph)
- Deep Stretches

[XX]

nice log you got going here. nice to see attention to detail. Quick suggestions and its nit picky, but I noticed you include bagels in most of your early meals. drop em. get your carbs from something like oatmeal, eating unprocessed food will help more than you think.

[psquat39]

nice log you got going here. nice to see attention to detail. Quick suggestions and its nit picky, but I noticed you include bagels in most of your early meals. drop em. get your carbs from something like oatmeal, eating unprocessed food will help more than you think.

Thanks. My recent diet (past 2-3 days) is better, I actually did drop bread + bagels. My only carb sources for the next while are oats, brown rice, steamed veggies and gatorade post workout.

Weight at 232.2, I'm really happy. I have like 9 days to drop 1.2 lbs so I'm ahead of my goals right now and I'm feeling good. My belly actually looks noticeably smaller.

[psquat39]

Date: Monday - 23/10/2006 - week 3

Training
Bench Press
45x20
45x20
95x8
135x6
165x5
185x2
205x1
220x1 - 5lb PR
215x1
205x2

Flat Dumbbell Press
55x10
55x10
55x10
55x8

Smith Military Press
*remember I list smith machine sets as a 45lb barbell, just makes it easier*
135x6
175x5
185x5 - 2 rep PR
205x2 - 20lb PR !!

Smith Close Grip
155x8
185x5
205x5
225x3 - 1 rep PR

Hammer Strength Incline
135x8
115x8
115x6

Cardio
none

Stretching
none

Diet
- sausage mcmuffin, blt bagel, black coffee - cheat meal
- 20oz gatorade
- 6oz chicken, 1/2 cup rice, 1/2 cup veggies, 1/2 tbsp flax, water - carb cutoff now
- 2 scoops whey, water
- 5oz chicken, 1 cup veggies, 2 tbsp peanut butter
- 2 scoops cassein, 2 tbsp peanut butter

2507 calories
185g carbs, 231g protein, 92g fat - 28/38/34 ratio of C/P/F

Supplements
fish oil, multi

Notes
Good lifting today. 220 went up slow on bench so I'll shoot for 225 next week. I cheated with mcdonalds breakfast this morning since I was feeling happy about my weighin (232.2 lbs). I finished the rest of the day pretty good and got my water, so I dont feel too bad.

My kidney (??) has been feeling weird lately and I think I narrowed it to those lipo 6 pills. I'm going to stop them for a while and see if the problem goes away.

[psquat39]

Date: Tuesday - 24/10/2006 - week 3

Training
Chinups
x6
x5
x5
x4

Cable Rows
130x8
140x8
160x6
170x6

BB Rows (mostly working on form, careful on lower back still)
45x12
95x8
135x6

Standing BB Curl
75x8
85x6 - PR
75x6

Standing DB Curl
35x6
35x6

Incline Curl
25x10

Cable Laterals
3 sets of 10 at '3'

Cardio
none

Stretching
none

Diet
- 2 eggs, 3 slices turkey, 1/3 cup oats, 1/2 cup veggies, water
- 20oz gatorade, 2 scoops whey - post workout
- 5oz chicken, 1/2 tbsp flax, 1/2 cup brown rice, 1/2 cup veggies, water - carb cutoff
- 2 scoops whey, 2 scoops PB
- 2 scoops whey, 2 scoops PB
- 1 scoop cassein, 1 tbsp olive oil

2375 calories
123g carbs, 254g protein, 98g fat - 19/43/37 ratio of C/P/F
Water intake = 3.5L (0.9 gallon)

Supplements
fish oil, multi

Notes
Bodyweight 233lbs today. Training was exhausting.

I will be on the run until Sunday so its going to be hard to keep my meals perfect but I'll try to keep macros/calories very close. No time for much cardio until Monday so I'll keep calories down a little bit.

[psquat39]

Date: Wednesday - 25/10/2006 - week 3

Training
Squats
45x6
45x6
95x6
95x6

Leg Press
135x12
225x12
225x10
315x8
315x8

Leg Curl
70x10
70x10
70x10

Shrugs
135x10
135x10

Cardio
40 minutes walking - 3.5mph at 2.5% incline

Stretching
none

Diet
- 3 eggs, 2 slices turkey, 1/2 cup veggies, 1/6 cup oats, water, tea
- 1 whole wheat bagel (plain)
- 20oz gatorade, 2 scoops whey - post workout, carb cutoff
- 3 tbsp peanut butter
- 2 scoops whey, 3 tbsp peanut butter
- 3 chicken fajitas - carbs :eek:

2600 calories
212g carbs, 202g protein, 102g fat - 32/32/36 ratio of C/P/F
4 litres water (1 gallon)

Supplements
fish oil, multi

Notes
Busy day, hit calorie requirements but too many carbs, not enough protein. I cant wait until monday when I'm back to normal, this weekend will be very hectic with my diet but I'll try to stay close and get the cardio in. This is my first real "test" so far, if I can manage through the stress I'll be very proud.

Bodyweight 233.1. I should take a caliper reading again soon...

[psquat39]

Date: Thursday - 26/10/2006 - week 3

Training
none

Cardio
60 mins treadmill, 20 mins elliptical

Treadmill (all at 2.5% incline)
01-10 mins: 3.5mph
10-20 mins: 3.8mph
20-30 mins: 4.0mph
30-40 mins: 3.5mph
40-50 mins: 4.0mph
50-60 mins: 3.5mph

Elliptical
20 mins fat loss setting

Stretching
- physio
- sit and reach hamstring

Diet
- BLT bagel
- 2 scoops whey
- 2 chicken fajitas
- 2 scoops whey
- steak, salad, veggies, 1 cup potatoes

2131 calories
154g carbs, 212g protein, 75g fat - 28/40/32 ratio C/P/F

Supplements
fish oil, multi

Notes
233.5lbs today :(

[psquat39]

Date: Friday - 27/10/2006 - week 3

Training
Bench Press - Speed @ 60%
45x12
95x8
135x3
135x3
135x3
135x3

Incline DB Press
55x8
70x5
80x3

Smith Military
95x8
135x8
165x5
185x5

Incline Smith Close Grip Press
185x5

Cardio
none

Stretching
none

Diet
- sausage mcmuffin, blt bagel
- 2 chicken fajitas
- 45g cheddar, 2 scoops whey, 100g turkey breast
- 6" chicken teriyaki sub
- 2.5 slices pizza

Supplements
fish oil, multi

Notes
Bad day for dieting. I need to get back on track. Training sucked because I was at a new gym. I'm disappointed. Hit a new bodyweight low today though, I weighed in at 231.8 pounds.

[psquat39]

update:

So yeah, I hurt my back a while ago, and basically bitched out on nutrition in that time. I was training off and on, but I couldn't get back in the groove. I'm restarting 5x5 now, heres my first workout. Disappointed in myself, but time to get back on track.

Date: 05/12/2006

Training - 5x5 - Week 1, Session 1
Squat
85x5
95x5
115x5
135x5
160x5

Bench Press
95x5
115x5
135x5
155x5
175x5

BB Rows
95x5
115x5
135x5
155x5
175x5

Weighted Crunches
30x10
55x10
55x8

Dont know my bodyweight, but i lost some weight, gained some fat and lost some muscle. Yeah, I suck lol. I think I weigh around 228 or something, I'll weigh in tomorrow and get my food back on track ASAP.