"[D]isciplin[ing] My Body and Mak[ing] It My Slave": My Training Log

[Nikolaos]

Now with the prerequisite # of posts, I can begin my training log!

Today: BACK/REAR DELTS/TRAPS

1. v-bar straight-arm pulldowns
25x20
40x15
55x10
70x10
85x10

2. machine pull-ups (kneeling)
120x10
90x6
60x6
30x4+2 partials

3. corner rows
25x10
50x6
75x6
100x16
125x6
150x8

4. 1-arm DB rows
40x10
70x6
100x6
110x6
120x10

5. bent-bar/underhand cable rows
55x10
85x6
115x6
135x6
155x6
175x10

6. high-cable rear delts flyes
10x10
25x10
40x10

7. seated DB shrugs
40x10
50x10
60x10

Awesome workout! Possibly the best bodybuilding-style workout I've ever had!

[Nikolaos]

From Monday:

SHOULDERS/TRICEPS

1. cable side raises
1px10
2px10
3px10
4px10
5px10

2. standing military press
45x10
95x6
115x6
135x6
155x4; drop: 135x2; drop: 115x2; drop: 95x4

3. seated DB military press
40x10
50x6
60x6
70x7

4. seated 1-arm DB lateral raises
20x6
25x6
30x8

5. v-bar pushdowns
40x10
55x10
70x10
85x10

6. close-grip floor press
45x10
95x6
115x6
135x6
155x6
175x6
195x6; drop: 175x2; drop: 155x3; drop: 175x4

7. seated overhead DB ext.
40x10
55x6
70x6
80x8

8. 1-arm cross-body pushdowns
10x10
25x10
40x10

Good workout. Glad to finally be back on track!

[tjoe]

toss up some basic info: age, height, weight, goals... stuff like that.
I think 10 posts was the magic number. lol

[Nikolaos]

toss up some basic info: age, height, weight, goals... stuff like that.
I think 10 posts was the magic number. lol

Age: 31
Height: 6'2"
Weight: ~205-210

In terms of goals, my overall goal going forward is wear size 33 jeans for the rest of my life (at my biggest 42s were tight); currently my main focus is maintaining a 4 day/week training schedule and a healthy, non-cutting diet.

In my old life I lived for years in a pattern of powerlifting and eat anything insight (forensic nutrition has revealed I was easily clocking 6-8,000 cals/day—2 4x4 animal-style burgers, 2 orders of fries, and a vanilla shake from In&Out was a common PWO meal), and then "bodybuilding" where I essentially went on a super-strict cutting diet and did a boatload of cardio; and then repeating the cycle (for various durations).

I really want to eat "clean" all of meals and maybe have one or two cheat meals a week.

I gain weight very easily and my appetite can be enormous, so I'm really shooting to bear a lot of patience and self-control going forward.

[CMC191]

Will be following. Welcome

[Canis]

Will be following this thread, awesome. wish more guys would put up one!

[Nikolaos]

Will be following. Welcome

Thank you, brother.

Will be following this thread, awesome. wish more guys would put up one!

Thank you, brother.

[Nikolaos]

Rest day today.

For about a month I was hitting 30 minutes of steady-state cardio on my two days off from weights and HIT-style sprints on the Stairmill after my three upper-body days.

It's funny: Resting is hard for me!

[Nikolaos]

Been slacking on this log!

Trained Chest/Biceps last Friday—nothing special.

[Nikolaos]

Saturday: QUADS/HAMS

1. leg ext.
30x20
60x15
90x10
120x10
150x10
180x10
210x10
240x10

2. hack squats (knees together)
90x6
140x6
180x6
230x6
270x6
320x12 PR!

3. leg press
180x6
360x6
540x6
720x12 PR!

4. 1-leg ext.
30x10
60x10
90x10
120x10

5. 1-leg curls
20x6
30x6
40x6
50x6
60x10

6. seated leg curls
150x6
165x6
180x6
195x6
210x20 PR!

7. Smith straight-leg deadlifts
50x6
90x6
140x6
180x6
230x12

Good workout!

[Nikolaos]

Inspired by TJoe's latest diet, I'm going to try and hit it hard for the next month and see what changes I can see.

AM: CARDIO

1. Stairmill: 30 min. @L4

PM: BACK/REAR DELTS/TRAPS

1. straight-arm pulldowns
55x20
85x15
115x10
145x10
175x10 PR!

2. assisted chin-ups
120x6
90x6
60x6
30x6

3. corner rows
45x6
90x6
135x6
180x6

4. 1-arm DB rows
60x6
80x6
100x6
120x6

5. wide/neutral-grip cable rows
40x8
70x8
100x8
130x8
160x8

6. 1-arm rear machine flyes
50x8
80x8
110x8
140x8

7. seated Hammer Strength shrugs
50x8
90x8
140x8

Good workout—energy down a little from cardio in the morning. Cleaning up diet + cardio should = some good results.

[tjoe]

Thanks man and good luck.
What will the diet look like now?

[Nikolaos]

AM: CARDIO

1. Stairmill: 30 min. @L4

PM: CHEST

1. seated cable crossovers
20x20
30x15
40x10
50x6
70x6
90x6

2. decline DB press
40x10
50x6
60x6
70x6
80x10

3. flat DB flyes
30x10
40x6
50x6
60x6

4. machine press
70x10
110x6
130x6
165x6
195x6
225x6

5. pec-dec
60x10
80x6
100x6

I hadn't plan on hitting weights today, but I had happened to have the time—and had a great workout!

[Nikolaos]

...

[Nikolaos]

Thanks man and good luck.
What will the diet look like now?

Thanks, brother.

I don't have it all ironed out, but my training days will look like today:

Pre-Cardio: 2 scp Amino Energy
MEAL 1: 380g egg whites (I drink them); grapefruit
MEAL 2: ~4 oz (cooked) chicken breast; half package spinach; 2 tbsp grapeseed oil
MEAL 3 (Pre-WO): ~400g baked potatoes; 55g maltodextrin; 2 scp Amino Energy
MEAL 4 (Post-WO): 55g maltodextrin; 55g whey; ~400g baked potatoes
MEAL 5: ~4 oz (cooked) chicken breast; half package spinach; 2 tbsp grapeseed oil
MEAL 6: 55g casein; 4 tbsp all-natural PB

I don't have a kitchen so my diet is the best this bro/bachelor has come up with so far. A mini-fridge, microwave and grill is all I got. Haha. Plus, I'm gluten-intolerant (medically) and am trying to avoid dairy, red meat and pork.