My training and diet log.

[Colstreamer]

Ok so I just finished eating, that's me for the day (thank god!) I really don't know how some peeps manage it, I've been eating pretty much non stop all day and I am stuffed!! Still got a litre of water to get down the neck!
Right so, today I managed to eat 3078 cals 252 below my 3330 target. I suppose I'll have to eat some more fruit before bed to make it up.
Those cals were split:
51% carbs
18% fat
31% protein
And so far I've had just over 5 litres of water today.

Today, my diet was bang on.

 

[Colstreamer]

Ok I just finished breakfast about an hour or so ago, and I'm hungry again! I mean I'm surprised cos it was a big breakfast for me, really trying to stick to this diet and I've been finding it hard to just keep eating! Been feeling full all day everyday since starting it a few months back and this was the first time I felt hungry.

Off to gym in about an hour, looking forward to pull day.


Update. Just finished in the gym.
Chins were good put 10kg on my belt and did 4x5 then took the weight down to 5kg for the last of 5 as the last rep of the fourth set was one hell of a struggle.

Barbell row was good. 80kg 5x5 every rep from the floor, I actually let go of the bar after each rep.

Upright row I used only 35kg as this also hurts my shoulder and I wanna take it easy on the hurting delt.

 

[zedhed]

yeah bro I can sympathise with the diet deal. I konw exactly where your at man!
On your upright rows, those are tuff on shoulders anyway bro. Do not go higher then your sternum. Also try diff grip widths. For I find that super wide grip. As in where my forarmt are vert and my tries are parallel with the floor really bring out my traps. A more narrow grim gets my delts better but also causes pain afterwards.

 

[Colstreamer]

yeah bro I can sympathise with the diet deal. I konw exactly where your at man!
On your upright rows, those are tuff on shoulders anyway bro. Do not go higher then your sternum. Also try diff grip widths. For I find that super wide grip. As in where my forarmt are vert and my tries are parallel with the floor really bring out my traps. A more narrow grim gets my delts better but also causes pain afterwards.

Yeah I did that bro, I used a much wider grip today to take the stress off the anterior delt! Not quite as wide as you said you use, about shoulder width, I did notice it hitting my traps some and my delts were fine. I lift till my upper arms are parallel to the ground which brings the bar to the bottom of my chest. That about right?

 

[zedhed]

Yup sounds about right bro. Glad it works for you.

 

[Colstreamer]

Right, finished dinner, I managed 3089 cals today. Proportions were
Carbs: 38%
Fats: 27%
Protein: 35%
235g protein which is more than I need based on lean body mass.

Only thing I did different today was have grilled pork chops instead of chicken breast.

 

[Colstreamer]

Just finished legs. My legs are like jelly at the moment. It's a good feeling.

I swapped clean&jerk for leg press today to save my hurt delt a bit, I need it to get better ASAP.

Squats 1x5@130kgs [email protected]
Leg press 5x5@160kgs
Deadlift 1x5@150kgs

So far today my diet has been bang on. I'm finding it a tad bit easier to eat all I have to, I even increased my lunch portion today as I've been falling short of my total caloric goal. So far I'm up over 2500 cals so dinner tonight will prob put me over my target.

 

[zedhed]

Just finished legs. My legs are like jelly at the moment. It's a good feeling.

I swapped clean&jerk for leg press today to save my hurt delt a bit, I need it to get better ASAP.

Squats 1x5@130kgs [email protected] 291 Lbs
Leg press 5x5@160kgs 352 LBs
Deadlift 1x5@150kgs 330 LBs

So far today my diet has been bang on. I'm finding it a tad bit easier to eat all I have to, I even increased my lunch portion today as I've been falling short of my total caloric goal. So far I'm up over 2500 cals so dinner tonight will prob put me over my target.

Dam bro you be hittin some pretty nice numbers there. Kill that shit man!

 

[Colstreamer]

Dam bro you be hittin some pretty nice numbers there. Kill that shit man!

Hey thanks bro, I'm takin that as a huge compliment!

I'm loving deadlifts at the mo' I used to get bad lower back problems from kicking cos some dumb f*%# of an instructor told me I shouldn't lift heavy weights with my legs for kickin as it would "reduce flexibility". Since I've been doing them I've had ZERO back problems, my flexibility hasn't changed and side and back kicks are noticeably harder! On TOP of that it feels like it's doing more for my abs than the 300 crunches a night ever did!

 

[zedhed]

Dude you wasting your time at 300 crunches. Do squats, deads and rack pulls for your abs. Then get on a chin up bar and do leg raises to the front and sides. That right there will be all the ab work you will ever ever need.
Your kicking power comes from your abs but also from your posterior chain bro. So work it! You also may wanna consider good mornings. Excellent for gluts, erectors and hammys.

PLz describe to me how you squat.