My Training Journal

[ExtraMile]

Diet today

Meal 1
1.5oz oats 28g carbs
1/3 cup 1% milk 4g carbs 3g protein 3.5g fat
2oz whey 45g protein
2oz blueberroes 5g carbs
2tsp sugar 12g carbs

Meal 2
aprox 10oz extra lean steak ~70g protein
2oz brown rice 40g carbs

Meal 3
6 large eggs 42g protein 30g fat
1 small slice wholemeal bread 9g carbs
1 small wholemeal bread roll 20g carbs

got up very late couldnt fit 4 meals in

 

[ExtraMile]

Today - heavy back, light shoulders

15mins cycling

Wide Grip Chins decided to give them a go since I lost some weight
8 probably a PR at this bodyweight
6
4
awesome!!

Neutral Grip Chins
6
5
5

did a couple of sets of pulldowns but over estimated the weight and my lats were smoked so stopped after the first set

Smith Machine BTN Press
bar x 8
66 x 5
88 x 14 lol
88 x 10

Seated DB Press embarrassing
33's x 12
33's x 12
27.5's x 15
very weak!

Seated Cable Row w/ Fat Gripz
stack x 12
stack x 10
14 plates (1 less than stack) x 12
14 plates x 11

DB Pullover
61 x 12
61 x 11
61 x 11

Seated Face Pulls
80 x 12
85 x 12 PR
90 x 10 -dropset- 50 x 15

couple of sets of machine preacher curls and hammer curls

15mins cycling

 

[ExtraMile]

lats, bi's and forearms nice and sore!

Ill be at 5mil karma by tonight too

 

[Tblock1]

good stuff on the cutting man! I got back from my last backpacking and hiking trip and am 189.0 with shorts and shirt lol, I can see my abs haha

 

[JDid23]

EM- lets see some progress pics soon man. I'm anxious to see how you've progressed

 

[ExtraMile]

lost another half pound down to 200.5 this morning...

changed my diet plan too, no longer forcing food down to hit x amount of cals and x amount of protein etc. Eating less and spending more of the day hungry. Carbs are kept quite low throughout the day then the meal(s) before I workout I eat more carbs but cut them out afterwards until the next training day. Fats as low as possible. Pretty much zero milk.

jdid Im gonna put progress pics up when Iv lost like 20lbs not 8 lol

 

[Andalite]

20 lbs will show much more than 8 lbs

 

[ExtraMile]

exactly gonna train quads and abs today...

 

[ExtraMile]

Today - quads, calves, abs, forearms

evening workout

ATG Squats - easing back into heavier weight
88 x 5
110 x 5
132 x 5
154 x 5
187 x 5
198 x 2
132 x 10 constant tension
110 x 15

Deep Leg Press
210 x 10
285 x 15 PR
285 x 15
275 x 16
275 x 15

Leg Press Calf Raise (inbetween the sets of leg presses)
175lbs x 30
170lbs x 30
160lbs x 30

Walking Lunges w/ 25lb Weighted Vest
3 sets of 60 reps (30 per leg) and went straight into 30 full atg squats after the last rep of the last set

Weighted Decline Situps (highest decline)
bw x 10
bw + 11lb DB x 5
bw + 22lb plate on forehead x 15 PR
bw + 27.5lb DB on forehead x 8

Seated BB Wrist Curl
bar x 10
44 x 8
66 x 8
88 x 6 PR

Seated BB Reverse Wrist Curl
bar x 10
bar x 9
bar x 8
bar x 6

5 mins fast walking incline treadmill felt like half an hour lol
5 mins fast walking outside

felt good to hit some PR's, was an evening workout so I had eaten more high carb meals which helped I think, was nice to PR the weighted situps since I havnt in so long and I found holding the plate/dumbell on my forehead instead of back of my neck stopped my lower back from hurting...

 

[Tblock1]

are you taking the bus to the gym man???