Please Scroll Down to See Forums Below
My Training Journal
- Thread starter ExtraMile
- Start date
Iggy Im good man how are you? Not heard from you in a while. I'm cutting if you didn't know.
Guys I got some news. I'm changing my dieting approach now. Iv lost 40lbs and stalled, I've been hovering at 168-172 for the last 3 weeks now so it's time for a change. I'm no longer going to be carb cycling.
I'm dropping my carbs right down. I will be eating 1 carb meal per day, other than that the only carbs I will eat will be veg, I'll be eating a serving of veggies at every meal. Not starchy stuff. Spinach, peppers, broccoli, muchrooms, lettuce etc.
My fat intake is being brought back up. I'll be shooting for a 65/5/30 split of protein/carbs/fat for all my meals except the 1 higher carb meal.
When joe d told me about this the first thing that came to mind was a huge drop in strength since I can no longer carb up for workouts. But he says I probably won't loose alot of strength. Maybe this is because the higher fat intake will boost my total calorie intake up.
The other news is I am starting the 5/3/1. I'm excited and can't wait. However I won't be doing a benchpress day.
Monday
squat 5/3/1
calves
leg curl
Wednesday
military 5/3/1
flat db press
dips
Friday
deads 5/3/1
chins
db pullover or bb row
calves
I'll probably hit some abs on Mondays too
Guys I got some news. I'm changing my dieting approach now. Iv lost 40lbs and stalled, I've been hovering at 168-172 for the last 3 weeks now so it's time for a change. I'm no longer going to be carb cycling.
I'm dropping my carbs right down. I will be eating 1 carb meal per day, other than that the only carbs I will eat will be veg, I'll be eating a serving of veggies at every meal. Not starchy stuff. Spinach, peppers, broccoli, muchrooms, lettuce etc.
My fat intake is being brought back up. I'll be shooting for a 65/5/30 split of protein/carbs/fat for all my meals except the 1 higher carb meal.
When joe d told me about this the first thing that came to mind was a huge drop in strength since I can no longer carb up for workouts. But he says I probably won't loose alot of strength. Maybe this is because the higher fat intake will boost my total calorie intake up.
The other news is I am starting the 5/3/1. I'm excited and can't wait. However I won't be doing a benchpress day.
Monday
squat 5/3/1
calves
leg curl
Wednesday
military 5/3/1
flat db press
dips
Friday
deads 5/3/1
chins
db pullover or bb row
calves
I'll probably hit some abs on Mondays too
damn EM good luck sounds like it should go really good
Thanks glad I'll let you know how it's going after a week.
Today was my first training session on the new diet, I've been on it since Saturday.
Trained legs and abs
Squat (3x5 week)
95 x 5
132 x 5
154 x 5
182 x 14
Standing Calf Raise
110 x 8
154 x 14 PR
Romanian Deadlift
132 x 10
187 x 14 lost grip
198 x 10
Abs
Hanging Leg Raise - 4 sets
Standing Ab Cable Crunch - worked up to 1x12
Cardio
20 mins treadmill
Not amazing but pretty good especially considering the big diet change. Still a fun workout.
Today was my first training session on the new diet, I've been on it since Saturday.
Trained legs and abs
Squat (3x5 week)
95 x 5
132 x 5
154 x 5
182 x 14
Standing Calf Raise
110 x 8
154 x 14 PR
Romanian Deadlift
132 x 10
187 x 14 lost grip
198 x 10
Abs
Hanging Leg Raise - 4 sets
Standing Ab Cable Crunch - worked up to 1x12
Cardio
20 mins treadmill
Not amazing but pretty good especially considering the big diet change. Still a fun workout.
Ran hills today in the freezing weather and the ice/snow. Only ran 10 sprints but it killed me. My first sprint was nice and fast but after the 2nd my speed just got worse and worse. By the end I was at like jogging speed even though I was running as fast as I could haha. Had to stop at 10 though because it had gotten dark.
Took 30mins total from setting off from my house, walking/jogging over the fields behind my house, then doing the 10 sprints at the hill, then walking back home. When its less icy I should be able to get some more outdoor cardio in.
Took 30mins total from setting off from my house, walking/jogging over the fields behind my house, then doing the 10 sprints at the hill, then walking back home. When its less icy I should be able to get some more outdoor cardio in.
Today - Chest, Shoulders, Tri's
Military Press 3x5 week
44 x 8
72 x 5
83 x 5
94 x 12 PR
Low Incline DB
33's x 8
55's x 13 probably a PR
66's x 6
Dips
bw x 3
bw + 44lbs x 7 PR
bw x 14 slow negatives
bw + 55lbs x 20 secs (static hold at mid range)
Flat DB Flyes
27.5's x 20
Cardio
30mins incline treadmill:
9 mins bodyweight @ 15%
6 mins w/ weighted vest @ 15%
15 mins w/ weighted vest @ 8%
reducing the incline from 15% to 8% def helped, not such bad calf burning and was able to go for longer at a decent speed, I think Ill do it @ 8% from now on and use the weighted vest the whole time.
static holds on dips were fun, going to remember those and maybe implement then again when I get back to gaining weight
military weights are embarrassing lol but its a work in progress
awesome workout.
Military Press 3x5 week
44 x 8
72 x 5
83 x 5
94 x 12 PR
Low Incline DB
33's x 8
55's x 13 probably a PR
66's x 6
Dips
bw x 3
bw + 44lbs x 7 PR
bw x 14 slow negatives
bw + 55lbs x 20 secs (static hold at mid range)
Flat DB Flyes
27.5's x 20
Cardio
30mins incline treadmill:
9 mins bodyweight @ 15%
6 mins w/ weighted vest @ 15%
15 mins w/ weighted vest @ 8%
reducing the incline from 15% to 8% def helped, not such bad calf burning and was able to go for longer at a decent speed, I think Ill do it @ 8% from now on and use the weighted vest the whole time.
static holds on dips were fun, going to remember those and maybe implement then again when I get back to gaining weight
military weights are embarrassing lol but its a work in progress
awesome workout.
Early morning workout today (set off at 9:30am)
wasn't feeling great today, been having some digestion problems on this new diet and also woke up with a headache
today was back, bi's and calves
Standing Calf Raise
empty smith bar x 10
110 x 8
182 x 11 I think this is a PR
Deadlifts 3x5 week, pretty sure I made a mistake calculating the weight for this week...
132 x 5
187 x 5
231 x 5
264 x 7
165 x 15 (back off set)
Medium Width Neutral Grip Chins
Rest Pause Set w/ bw: 15-5-3
One Arm DB Row
38.5 x 12/12
55 x 30/30
66 x 15/15
77 x 10/10
Alternating DB Curl
27.5's x 8/8
38.5's x 8/8
44's x 4/4
55's x 7/7 (pinwheel curl)
Cardio
30mins incline treadmill
15mins outdoor running
got home and realised the weight for this week on deadlifts was supposed to be 242 not 264 lol
taking it easy with Db rows since iv gotten injured twice before doing them, so I'm keeping my form strict
wasn't feeling great today, been having some digestion problems on this new diet and also woke up with a headache
today was back, bi's and calves
Standing Calf Raise
empty smith bar x 10
110 x 8
182 x 11 I think this is a PR
Deadlifts 3x5 week, pretty sure I made a mistake calculating the weight for this week...
132 x 5
187 x 5
231 x 5
264 x 7
165 x 15 (back off set)
Medium Width Neutral Grip Chins
Rest Pause Set w/ bw: 15-5-3
One Arm DB Row
38.5 x 12/12
55 x 30/30
66 x 15/15
77 x 10/10
Alternating DB Curl
27.5's x 8/8
38.5's x 8/8
44's x 4/4
55's x 7/7 (pinwheel curl)
Cardio
30mins incline treadmill
15mins outdoor running
got home and realised the weight for this week on deadlifts was supposed to be 242 not 264 lol
taking it easy with Db rows since iv gotten injured twice before doing them, so I'm keeping my form strict
Yesterday was the 7th day on my new diet. Before I was hovering between 168lbs and 172lbs. Saturday I weighed in at 163 lol. I made a stupid mistake though and didnt take a picture before starting it so I cant get a comparison. I think some of that may have been water loss from the drop in carbs though.
I've had some digestion problems too but Ill have to see how the second week goes.
Looking forward to squatting on Monday!
I've had some digestion problems too but Ill have to see how the second week goes.
Looking forward to squatting on Monday!
Yesterday -
Cardio
rode my bike for 50mins
Today -
Legs, Abs
Squats - 3x3 week
88 x 5
121 x 5
143 x 3
165 x 3
187 x 12
Seated Calf Raise
80lbs x 10
120lbs x 14 PR
Lying Leg Curl
70lbs x 20 PR
70lbs x 18
Decline Situps
bw x 10
bw + 22lb plate on forehead x 15
Weighted Side Bends
33lbs x 10/10
61lbs x 8/8
77lbs x 8/8
77lbs x 8/8
Cardio
25mins incline treadmill
15mins outdoor running
Cardio
rode my bike for 50mins
Today -
Legs, Abs
Squats - 3x3 week
88 x 5
121 x 5
143 x 3
165 x 3
187 x 12
Seated Calf Raise
80lbs x 10
120lbs x 14 PR
Lying Leg Curl
70lbs x 20 PR
70lbs x 18
Decline Situps
bw x 10
bw + 22lb plate on forehead x 15
Weighted Side Bends
33lbs x 10/10
61lbs x 8/8
77lbs x 8/8
77lbs x 8/8
Cardio
25mins incline treadmill
15mins outdoor running
good shit my man
