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CMC191 Training Log Progress

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  • CMC191 Training Log Progress

    Whats up guys, I was looking around on some of yalls training journals on here and thought I would post up my workouts and nutrition so I can start keeping track of things better. I noticed when I was doing logs for Supplement companies that I was able to push harder and take notes of things better. So here goes.

    A little information on myself to start off.

    29 years old
    238 lbs
    Currently 13-14% bodyfat calipers tested. I use hand held calipers, and use this as a gauge ( may not be 100% accurate ) but it helps with keeping track of body composition, instead of just tracking weight progress in increase or decrease.

    I use a pretty basic split, for the most part. I keep things as simple as possible so I know what works and what doesn't. I also go by how my body is feeling on each day. If I am scheduled to workout a certain body part, and that part is hurting that day- I don't see any need to push it just because it is that certain day. So far, I have responded so much better to this... Injuries and others things have definitely decreased and recovery seems to be a hell of a lot better.

    Split :

    Hamstrings / Quads / Calves

    Chest / Shoulders

    Back / Forearms

    Biceps / Triceps / Abs / Calves

    This is how the workout is set up as of right now. I usually switch it up every couples of months or so.

    Nutrition depends mostly on how I am looking in the mirror. I typically set a high protein / moderate carb / and trace amount of fats for diet.
    Typically 1.5 x bw in protein, 1.5 x bw in carbs, and mostly just fat from lean meat. Some capsules of fish oil at night also.

    Here are some current pics... Taken last month during a log.

    IMAG0775.jpg 232 in this pic. First of December.

    IMAG0966.jpg 241 in this pic. End of December.

    IMAG1018_BURST019.jpg 241 in this pics. End of December.

    I'm looking forward to keeping a log here with yall.
    Training Log

  • #2
    Here are my starting stats:

    Neck - 17.5
    Was unable to do my shoulder range by myself.
    Chest - 49"
    Biceps- 19"
    Forearms - 14.5"
    Stomach - 34.75" around navel... Increased .25" from End of December. Started doing oblique work, may or may not keep doing this. We shall see.
    Upper Quad - 27.5"
    Lower Part of Quad - 25.25"
    Calves - 17.25"
    Training Log


    • #3
      Did a shoulder / bicep workout today since I wasn't able to get those two muscle groups in for last week.

      Shoulders : 45 seconds rest between sets

      Side laterals - warm up 20 x 15, 15. Work sets 35 x 15, 15, 12.

      Rear delts pec deck - 80 x 20, 20, 15, 15

      Hammer strength press - 2 pps x 20, 20. 3 pps x 12, 12, 12

      Cable front raises - 40 x 20, 20, 15, 15


      Hammer Curls - 30 x 20 40 x 15 50 x 12

      Preacher curls - 90 x 12, 12, 12

      Concentration curls - 40 x 10, 10

      Barbell Curls - Bar x 35, 30, 30.. Just wanted blood in em
      Training Log


      • #4
        Diet for today.

        6:00 a.m. Whey Iso 50gms
        8:00 a.m. 8 oz. steak (eye of round) 1 cup rice
        10:30 a.m. pre-workout - Whey Iso 50 gms, 1 finibar
        Intra-workout - Glycofuse with aminos
        Post workout - Torrent
        1:30 p.m. - 8 oz. steak, 1 cup rice, 1 cup asparagus
        3:00 p.m. - 2 tilapia fillets, and 2 bananas

        The rest of the night will be lean meat and veggies, and a nighttime shake.
        Training Log


        • #5
          I like your progress, keep it up!


          • #6
            Preciate it, tryin to get my diet in order right now.
            Training Log


            • #7
              My diet is being a bitch right now. This iifm seems to be a pain in the ass. I'm giving it another month before I switch back to clean eating and cardio. I won't be a fat ass for the summer lol.


              • #8
                I use that approach somewhat, but mostly the food is pretty basic. I dont handle junk food all that well, it keeps me bloated and screws up my stomach. I think iifym can serve a purpose though.
                Training Log


                • #9
                  I'm 6'3" and weigh the same as you but don't look near as muscular...= fatass.
                  Not Everything. Not Yet.


                  • #10
                    Lol, naw man youre not a fatass.. i feel like a fatty half the time when i look in the mirror... Im ready to start my cut pretty soon, just dont want to shrink
                    Training Log


                    • #11
                      Join the "cutting" club... I am cutting now as well!
                      Instagram: Deak007


                      • #12
                        Yeah brotha, I am ready to get into lean condition.. .Right now is not the time man, I am still growing pretty good with this amount of calories so I do not want to stop just yet. I was thinking mid march possibly. Been looking into skiploading lately, I like the idea behind it.
                        Training Log


                        • #13
                          Last nights Back workout 2-18. Weight 236

                          Pullups - bw x 15, 15, 12, 12

                          Close Grip pull ups - bw x 10, 10, 10

                          T-Bar Rows - 4 (35)s. x 15, 15, 15.. Squeeze hard at top, 2 seconds

                          Dumbell Rows - 120 x 12, 12, 12.. Squeeze hard for 2 seconds

                          Deadlifts - 315 x 12, 12, 10, 10..

                          Barbell Shrugs - 225 x 20, 20, 20 ... 315 x 12, 12


                          Reverse Ez Curl- 95 x 20, 20, 15

                          Hammer Curls - 40 x 15, 15, 15

                          Behind back wrist curls - 95 x 50, 35, 35.. On fire!

                          Pretty fast paced workout.. About 1 minute between sets..

                          Been doing deadlifts every other week.. Seems like they are messing with my right hip again, so i'll play it by ear with these
                          Training Log


                          • #14
                            May start doing HIIT sprints at the highschool field and stadiums twice a week.. Don't want to cut calories just yet
                            Training Log


                            • #15
                              Ate a badass meal for breakfast this morning.. Feeling awesome right now haha..

                              3 egg rolls - Lean cuisine
                              8 Jalapeno poppers - home made.. the wife made these.. Pretty damn good, mini stop light bell peppers with greek cream cheese stuffed and baked..
                              8 Chicken Strips - Home made.. baked in the oven with lemon on top..

                              So, sounds like crap food but honestly it wasn't the bad.
                              Training Log