Announcement

Collapse
No announcement yet.

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

Collapse
X
 
  • Filter
  • Time
  • Show
Clear All
new posts

  • #16
    Best of luck man. 4oz of chicken is not too much!

    Comment


    • #17
      Originally posted by Nikolaos View Post
      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.
      I remember having nothing a but a geroge foreman grill and a microwave. I didn't even one a fridge.. But still we have to eat and make the best of what we got. best of luck man.
      TEAM QUADRO!!!
      TEAM WOLF!!!

      Comment


      • #18
        Originally posted by tjoe View Post
        Best of luck man. 4oz of chicken is not too much!
        Thanks, brother.

        I weigh it when it's cooked, but you're right it's not that big of a serving.

        I want to see how it goes with a lower amount of protein and then bump up the protein once I feel I'm plateauing.

        Comment


        • #19
          Originally posted by Canis View Post
          I remember having nothing a but a geroge foreman grill and a microwave. I didn't even one a fridge.. But still we have to eat and make the best of what we got. best of luck man.
          Thanks, brother—and very true.

          Do people even have fridges in Iceland? I thought you'd just leave everything out and it's so cold it stay good.

          Comment


          • #20
            AM: CARDIO

            1. Stairmill: 30 min. @L4

            PM: ARMS

            1. pushdowns
            40x50
            55x20
            70x10
            85x10

            2. overhead DB ext.
            30x10
            40x6
            50x6
            60x6
            70x6
            80x9+1

            3. 1-arm crossbody pushdowns
            10x10
            25x10
            40x10

            4. close-grip machine press (used a pulldown bar across the handles)
            45x10
            75x10
            105x10
            135x10
            165x10
            -Felt good, but the bar was unstable.

            5. preacher curls
            20x10
            35x10
            50x6
            70x6
            80x6
            90x6

            6. high 1-arm cable curls
            10x10
            25x10
            40x10

            7. alternate hammer curls
            20x10
            30x10
            35x10
            40x10

            8. cable row rope curls
            40x20
            -My gym doesn't have many pushdown stations—hence the improvisation.

            Good workout, good day!

            Comment


            • #21
              AM: CARDIO

              1. Stairmill: 30 min. @L4

              PM: REST

              Comment


              • #22
                Man ... totally blew my diet tonight.

                My mom took me out to dinner = 3 carnitas tacos, rice, beans, chips ... and flan!

                Comment


                • #23
                  SHOULDERS

                  1. standing military press (tm: 175; 95% of max of 185) (index-finger-on-ring grip)
                  50%: 90x5
                  60%: 105x5
                  70%: 125x5
                  80%: 140x5
                  85%: 150x8

                  2. seated DB military press
                  30x10
                  40x10
                  50x10
                  60x10
                  70x10

                  3. seated lateral raises
                  15x10
                  17.5x10
                  20x10

                  4. alternate front raises
                  20x10
                  25x10
                  30x10

                  5. wide-grip upright rows (index-finger-on-ring grip)
                  barx10
                  65x10
                  85x10

                  Cheat meal last night + no cardio this morning + 2 extra scoops Amino Energy = a great workout!

                  Comment


                  • #24
                    KILLED Legs today!

                    1. leg ext.
                    60x20
                    90x20
                    120x20
                    150x10
                    180x10
                    210x10
                    240x12 PR!

                    2. hack squats
                    90x6
                    140x6
                    180x6
                    230x6
                    270x6
                    320x6
                    360x6 PR!

                    3. leg press
                    180x6
                    360x6
                    540x6
                    720x6
                    770x6 PR!

                    4. 1-leg curls
                    30x6
                    40x6
                    50x6
                    70x6 PR!

                    5. seated leg curls
                    150x6
                    180x6
                    210x6
                    240x6
                    270x6 PR!

                    6. Smith-press calf raises
                    barx8
                    50x8
                    90x8
                    140x8
                    180x12
                    —Never done these before and they felt great!

                    7. seated calf raises
                    1-leg
                    25x8
                    50x8
                    75x8
                    2-legs
                    100x8
                    125x8
                    150x8

                    —Again, excellent workout; dense. 60 sec. rest periods for everything, except 90 sec. for hacks and leg press. Also, wore a belt on hack for the first time and it felt good.

                    Comment


                    • #25
                      CHEST

                      1. floor press (pinky-on-rings grip)
                      45x20
                      —20 band pull aparts
                      95x15
                      —20 band pull aparts
                      135x10
                      —20 band pull aparts
                      belt
                      155x3
                      175x3
                      195x3
                      wrist wraps
                      215x1
                      225x1
                      235x1
                      245x1
                      245x5 PR!

                      2. flat DB press
                      40x10
                      50x6
                      belt
                      60x6
                      70x6
                      80x6
                      90x10 PR!

                      3. machine flyes
                      100x8
                      140x8
                      180x8
                      220x10 PR!

                      —Great workout!

                      Comment


                      • #26
                        How's fatloss coming? You are cutting right
                        Training Log

                        Comment

                        Working...
                        X