My training and diet log.

[Colstreamer]

Glad to see you doing weighted dips bro. Not many peeps do em but they do so much for your bod.
Check this out bro,

Dips and Chins - Chin ups build muscle - Pull ups

Hey thanks, I love em. I do weighted chins too. They're my favourite upper body exercises. Just PMd you that link bro.

Just read that article, very interesting thanks bro, I'm gonna try doing my chins like that, I usually use a wide overhead grip, I'm actually trying to be able to pull the bar to my chest. I can't which is why I'm adding weight until I can but I'm gonna try this way now. I'll have to drop the weight on the dips till I can get that technique down, I'm currently doing them with my elbows pointing back, so more a triceps exercise…

 

[Colstreamer]

Ok so I'm at my best mate Lou's place tonight to watch the fight on TV which means I'll be drinking Jack… yeah I know not the best so I'll try to keep it minimal! We did a bit of pad work as well for about 30 mins, nothing serious just a bit of fun really but I certainly got my heart rate up a bit!

Right so diet, so far today I've had 4188 cals, I had a couple of bags o' nuts which will no doubt push up my fat intake, but it's GOOD fat right??

Carbs 46%
Fats: 33%
Protein: 21%

220g protein.

Fight was a DRAW still the Englishman would've had to knock the German out fighting in Germany. He did very well.

 

[zedhed]

Nuts are good bro, just keep the penuts minimal.

 

[Colstreamer]

Nuts are good bro, just keep the penuts minimal.

Ah that alright then, I'm not a fan of peanuts.

 

[Colstreamer]

Right so it's been a lazy weekend for me, I got up around midday yesterday and got to the gym by 1600 I tried doing pull ups with an underhand grip and pulling all the way to the bottom of the chest with an arched back but couldn't quite get all the way there so I did some negative reps before banging out my usual chins.
Chins 3x5 with 10kg 2x5 with no weight
Barbell row 5x5 80kgs
Upright row 5 5 45kgs

My shoulder is feeling much better but I still don't wanna push it.

I only managed 2700 cals
38% carbs
27%fats
35% protein
236g protein

So today, Sunday, I woke late as per usual, had breakfast, played PS3 for a bit then went to the gym around 1500

Squats 5x5 135kgs these felt much better with a wider stance
Leg press 5x5 170kgs ok I'm suspicious of the numbers on the leg press machine, not sure exactly what I'm pushing.
Deadlift 1x5 150kgs

My legs are once again DEAD! But in a good way!

The Mrs. Wanted to eat out again so I wasn't on form with my diet today!

2200 cals even including a meal at Nando's
Carbs: 38%
Fats: 33%
Protein: 29%
160g protein.

Right, it's a rest day tomorrow so I can concentrate on getting my diet correct! I gotta say it's harder to get my diet right when I'm not working, the routine helps me be strict.

 

[Colstreamer]

Ok so having finally read ALL the WAY through Zed's blast and cruise thread I think I'm gonna copy the cardio he's doing, also, I'm gonna have to change my routine about. My other training is suffering for the lifting so I'm gonna go mon, wed, fri with the lifting and do cardio on tues and thurs. this should allow me to go boxing and kickboxing without having to skip if my legs are killing me too much. Should also be able to fit in my Sunday afternoon jog.

 

[zedhed]

Right so it's been a lazy weekend for me, I got up around midday yesterday and got to the gym by 1600 I tried doing pull ups with an underhand grip
Ok, confused here bro, do you mean with your knuckles facing away from or toward you? Underhand would be knuckles away from you, what we call a chin up here in the States. A pull up is with knuckles pointing at your face to us.
and pulling all the way to the bottom of the chest with an arched back but couldn't quite get all the way there so I did some negative reps before banging out my usual chins.
Chins 3x5 with 10kg 2x5 with no weight
Barbell row 5x5 80kgs
Upright row 5 5 45kgs

My shoulder is feeling much better but I still don't wanna push it. Good to hear bro, good for you on the shoulder.

I only managed 2700 cals
38% carbs
27%fats
35% protein
236g protein

So today, Sunday, I woke late as per usual, had breakfast, played PS3 for a bit then went to the gym around 1500

Squats 5x5 135kgs these felt much better with a wider stance gr8 bro!
Leg press 5x5 170kgs ok I'm suspicious of the numbers on the leg press machine, not sure exactly what I'm pushing. LOL yeah they are all that way. But I like that you do squats first and then leg press.
Deadlift 1x5 150kgs

My legs are once again DEAD! But in a good way!

The Mrs. Wanted to eat out again so I wasn't on form with my diet today!

2200 cals even including a meal at Nando's
Carbs: 38%
Fats: 33%
Protein: 29%
160g protein.

Right, it's a rest day tomorrow so I can concentrate on getting my diet correct! I gotta say it's harder to get my diet right when I'm not working, the routine helps me be strict.

Nice workouts bro!

 

[zedhed]

Ok so having finally read ALL the WAY through Zed's blast and cruise thread I think I'm gonna copy the cardio he's doing, also, I'm gonna have to change my routine about.
LOL bro that was some reading if you read the whole thing. Ima think you getting some karma for that feat!
My other training is suffering for the lifting so I'm gonna go mon, wed, fri with the lifting and do cardio on tues and thurs. this should allow me to go boxing and kickboxing without having to skip if my legs are killing me too much. Should also be able to fit in my Sunday afternoon jog.

That schedule works the best for me bro. Good time to activly recover. So you gonna do the MetCon? Let me tell you bro that shiz killa!
You go 10 mins all out as hard as you can. Have a puke bucket near by. Looking forward to your comments on it!

 

[Colstreamer]

That schedule works the best for me bro. Good time to activly recover. So you gonna do the MetCon? Let me tell you bro that shiz killa!
You go 10 mins all out as hard as you can. Have a puke bucket near by. Looking forward to your comments on it!

Yeah, I just finished boxing, maybe I should've sacked it as its my rest day today... I think 3 days on 1 off and repeat might work well for someone who's only lifting with some cardio but a session down my boxing gym is pretty much 90 mins of cardio.

Also my biceps are still sore from those negative pull ups I did Saturday!

I like the look of the MetCon, it looks as though it's a good anaerobic workout as well. Very explosive, max effort, just my kinda thing! I've been meaning to add some shuttle sprints to my Sunday jog, say 10 widths of the football pitch in the middle of jogging? I need to be able to explode for 2 minutes, recover in 1 min then explode again, for three rounds. My mate tonight commented on my punching power, said he's noticing more from my right cross, which is what I've been working on!

I'll certainly let you know what I think of the MetCon. I'm curious myself!

 

[Colstreamer]

Ok so today my diet was correct in terms of what I ate and even when, I just didn't quite make such large portions.

I had a total of 2665 cals
Carbs: 38%
Fats: 28%
Protein: 34%
189g protein total