My Training Journal

[ExtraMile]

today

meal 1
500g cottage cheese
2oz oats
2oz blueberries
250ml wholemilk
1tsp sugar

-workout-

meal 2
3 whole eggs
half a red pepper
500ml 1% milk
1oz whey
handful salad
200g white potatoes

meal 3
2 lean beef burgers
2 wholemeal bread rolls

meal 4
6 large whole eggs
2 small slices toast
1 medium banana

 

[ghettostudmuffin]

Cutting blows ass for strength. Seriously.

I'm at the point I won't even bother seriously trying to get lean other than eating a clean ass diet unless I'm on.

Cutting naturally it is so effin hard to maintain a large percentage of the strength and mass you have.

This is a big reason why so many legit natural bodybuilders look frickin puny compared to pro's. It's not just the massive amounts of roids, but the fact that your body can still be anabolic even on a reduced calorie and with extra cardio.

Not sayin hey bro get on the juice, just that expect to lose size and strength.

 

[ExtraMile]

Yeah I know it's not like I wanna get super lean though, visible upper abs when relaxed is lean enough for me.

Chest and shoulders nice and sore today!

 

[ExtraMile]

Today - Calves, Hams, Abs. Morning Workout.

-got a lift to the gym-

Standing Calves -2 second pause at the bottom of each rep
110 x 8

154 x 10,8
-rest pause-
154 x 8,6
-rest pause-
154 x 7,4

110 x 12

that was two seperate rest pause sets with 154

Seated Calf Raise
90 x 10
60 x 25
-restpause-
60 x 20
-rest pause-
60 x 18
-rest pause-
60 x 15

not the best quality reps with 60, calves had gone kind of numb and was finding it hard to squeeze them and keep it controlled...

Lying Leg Curl
100 x 10 PR
100 x 7
90 x 8
80 x 7

Dumbell RDL
55's x 20
66's x 20
77's x 15 PR I think...

Deadlift w/ Fat Gripz
132 x 8 -double over
176 x 1 -double over
176 x 3 -mixed from here
187 x 2
198 x 1

Weighted Rope Cable Decline Situp
10lbs x 10
30lbs x 10
40lbs x 5 and a half

Ab Wheel x 15,10,10
-supersetted with-
Bodyweight Hypers x 15,15,15

fast walking on the treadmill @ 14% incline, 3.1mph - 10 mins got me sweating like fuck and panting like a dog

DB Complex
upright row x6
high pull snatch x6
squat into pushpress x6
bent over row x6
high pull snatch x6

1st set 27.5lb DB's
2nd set 27.5lb DB's -wanted to die
3rd set 22lb DB's

long ass workout!

walked home from the gym at a moderate pace which took 38mins

 

[ExtraMile]

Today

Meal 1
6 whole eggs -40g protein 30g fat
2 small slices toast -20g carbs
large banana -30g carbs

workout + cardio

Meal 2
2oz whey in water -45g protein
2oz oats -33g (slow)carbs
1.5oz kids cereal -30g (fast)carbs
1/2 cup 1% milk -5g carbs, 4g protein, 1g fat
2 tsp sugar -12g (fast)carbs
2oz blueberries -5g (slow)carbs

Meal 3
1 and a half large chicken breasts ~45g protein
2oz wholemeal pasta ~40g carbs
small serving cheese ~8g fat

Meal 4
aprox 10oz extra lean steak ~70g protein
1 small wholemeal bagette -65g carbs
salad

just listing the important nutrients from each food

 

[ExtraMile]

lost another 2lbs, down to 201 now...

 

[Andalite]

lost another 2lbs, down to 201 now...

Lucky you! I think I am at 220 by tonight!!!

 

[ExtraMile]

Lol I was 215 for a few hours like a month ago

Is that from all the ice cream?

 

[Andalite]

Lol I was 215 for a few hours like a month ago

Is that from all the ice cream?

I'm exaggerating. I am probably around 200. But I think thats shit as well. I've gotten so fat around the belly hahaha....

I know why this has happened though. I'm resetting my metabolism. Come Monday it's back to restricted eating. Shit.

Good news is that I'll get to 185 in less than 2 months.

 

[ExtraMile]

cool. good luck