My Training Journal

[ExtraMile]

Today:

Meal 1:
6 whole large eggs, scrambled: 42g protein, 30g fat
2 slices wholemeal bread: 32g carbs, 9g protein, 3g fat
Total: 32g carbs, 51g protein, 33g fat

-workout, quads and abs-

Meal 2:
2oz whey protein: 3g carbs, 46g protein, 4g fat
250ml whole milk: 12g carbs, 8g protein, 10g fat
250ml skimmed milk: 12g carbs, 8g protein
small pot of blackcurrent fat free jello: 20g carbs

Totals: 47g carbs, 62g protein, 14g fat

Meal 3:
10oz chicken tits: 66g protein, 3g fat
3oz cous cous: 48g carbs, 9g protein, 9g fat

Totals: 48g carbs, 75g protein, 14g fat

-snack- 3oz fresh strawberries: 4g carbs

Meal 4:
12oz cottage cheese: 13g carbs, 36g protein, 4.5g fat
2oz oats: 33g carbs, 6g protein, 4g fat
300ml whole milk: 14g carbs, 9.6g protein, 12g fat
1tsp olive oil: 4g fat
0.5oz whey protein: 11g protein, 1g fat
1tsp sugar: 6g carbs
3.5oz fresh strawberries: 4g carbs

Totals: 70g carbs, 62.5g protein, 25.5g fat

Daily Totals: 195g carbs, 242g protein, 86g fat = 2599kcal

decent, maybe underate a little as cals could have been 200 higher or so and making that up in protein would have been great because it would put me at 292, but whatever, Ill have to try and make tomorrow even better. Still need more veg though...

 

[Tblock1]

good work on your diet man!

 

[ExtraMile]

I could really do with a 5th meal man but 1 thing at a time lol. Gotta buy more steak iv run out...

I'm cant wait to start seeing results!

 

[Tblock1]

I could really do with a 5th meal man but 1 thing at a time lol. Gotta buy more steak iv run out...

I'm cant wait to start seeing results!

what is your goal? Get more cut than jdick ?

 

[ExtraMile]

no lol, If Im lean enough so that my upper abs show through when relaxed, Ill be happy. Im guessing that will come through somewere between 12 and 15 percent bodyfat.

jdick is dat dere ectomorph he will probably always be leaner than me lol

 

[ExtraMile]

Today's workout fuckin blew. Morning workout chest and tri's

wanted to give flat BB a rest this week since I maxed out last week

Flat DB Press
55's x 10
66's x 8
77's x 7
77's x 5
66's x 8

Deep Dips
7
6
4

Cable Crossover
30lbs each side x 20
40lbs each side x 15
50lbs each side x 8
60lbs each side x 6

Skullcrushers
short bar x 10
44 x 8
66 x 9
66 x 7 stopped here because I was getting annoyed

those above were dissapointing, was hoping to get 9 or 10 with the 77's. Tri's kept giving out on dips and presses which never normally happens. 7,6,4 dips are pathetic normally I could hit 10-12 with bodyweight. Cable crossovers made my shoulders hurt a bit which doesnt normally happen and skullcrushers were weak too, iv hit that weight for 3 sets of 15 before...


Picked up a bit after this though and started to enjoy it more.

Pushdowns w/ Fat Gripz
4 sets of 20 with 100lbs PR ---> good tri pump

Reverse Grip Pushdowns
70lbs x 20

DB Pullover
61lb Dumbell x 8
61lb Dumbell x 7
61lb Dumbell x 7

Seated BB Wrist Curl guess you could call the 77 and 94 PR's because I never went this heavy before...
66lbs x 8
77lbs x 6
88lbs x 3
94lbs x 3
44lbs x 14

50mins walking - had to walk back home from the gym, took the walking slow and didnt tire myself or get my heart rate particularly high

this workout was a shame because Iv loved working chest lately. Like I said I was weaker on everything except the pushdowns. My tri's never normally give out on presses and I normally get a good pump from flat DB presses, which wasnt that great today. Dips were even worse although I expected to get less since I did the negatives slower and more controlled than usual. Not gonna do dips or cable crossovers or skullcrushers anymore.

I think my chest/tri day will be flat BB, incline DB, pushdowns, pullovers or flies for a while now. Next chest workout will be a lighter workout too with higher reps.

 

[Tblock1]

How are you liking the fat gripz? I'd think they would be great for pushdowns!

 

[ExtraMile]

How are you liking the fat gripz? I'd think they would be great for pushdowns!

yeah they were fun for pushdowns. Im gonna keep using them for pushdowns, seated cable rows, deadlifts (until my back injury is healed) and maybe some presses like dumbell presses or something. Thinking of starting BB Curls again too and I would use fat gripz on them.

diet hasnt been as good for the last 2 days...

yesterday:
meal 1:
2oz oats
250ml whole milk
3oz blueberries
1tsp sugar
12oz cottage cheese

meal 2: (post workout)
2oz whey
400ml 1% milk
5oz fresh pineapple
7oz fresh cantaloupe melon

meal 3:
8 or 9oz extra lean steak
I think it was was 3oz cous cous

meal 4:
4 large venison sausages (good quality)
4 small slices wholemeal bread

went to bed early at 9.30 so didnt have my eggs which were planned for my pre bed meal

today:

meal 1:
2oz oats
2oz whey
3oz blueberries
1tsp sugar
250ml whole milk

meal 2:
250g cottage cheese
medium sized portion of chips

meal 3:
1 large chicken breast
1 smaller chicken breast
small amount of cous cous
2 small potatoes
2 small slices whole meal toast w/ ANPB

meal 4:
will edit when Iv eaten it

gotta get it back on track...

 

[ExtraMile]

Today was Hams and Calves and a little ab work

15mins cycling

Seated Calf Raise
120lbs x 8
-rest pause-
120lbs x 5
-rest pause-
120lbs x 4 PR (total reps)

Lying Leg Curl
80lbs x 10
100lbs x 8
100lbs x 7
85lbs x 9
85lbs x 8

Romanian Deadlift w/ Fat Gripz still going light because of my back, just making sure to get a stretch
110 x 15
132 x 10,8,6,4,2
198 x 6 --> moderate weight to see how my back felt (no fat gripz)

Standing Calf Raise
154 x 15 PR
-rest pause-
154 x ? not sure... might have been 9
-rest pause-
154 x 6

Weighted Side Bends
55lb x 20 on each side
55lb x 15 on each side

Bodyweight Hypers
3 sets of 15

15mins cycling

strength has def stopped increasing like it used to, alot less PR's than usual. Probably the lack of carbs, just from cutting out the milk that has dropped it down 100g or more... At least my strength seems to be maintaining and not dropping though, wierd because I hadnt hit calf pr's for a while and now they seem to be the only things getting stronger lol

 

[ExtraMile]

Meal 1:
250g cottage cheese
small/medium banana
-1 hour later-
2oz oats
250ml whole milk
3oz blueberries
250g cottage cheese

-workout-

Meal 2
2oz whey
500ml 1% milk
1 bagel
1.5oz jam

Meal 3
7oz extra lean steak
2oz brown rice
1oz brazil nuts

Meal 4
6 whole large eggs
3 small slices wholemeal toast

gonna be a high carb day coming up soon...