My Training Journal

[ExtraMile]

yeah man the thing is both today and yesterday were like that. Im gonna take a day off then workout on Friday. Then because the gym closes over new years I wont be back in the gym until the following Wednesday. So Ill get a good 4 days rest and should come back and kill it.

Gotta type this out real quick cause Im going to bed so not going to bother with macro's and totals because I dont have time to work it out

meal 1
11 large eggs (5 yolkes)
1 banana
1 orange

meal 2
aprox 10oz lean beef
red kidney beans
green peppers
tomatoes
onions
one or two other vegetables were in there too i think
banana
orange

meal 3
12oz chicken breast
2oz peas
2oz sweetcorn
1 apple
1oz anpb
1g fish oil

meal 4
a small portion of lasagne - we went to a family friends house and I didnt want to be rude so had to eat a little, kept it small though and this was only an hour or so after meal 3 so wasnt too bad not like i was missing a meal or anything

meal 5
300g cottage cheese
2oz oats
2oz blueberries

early night again, my body is beat up with DOMS all over haha so need a nice long sleep and recovery

maybe hit some cardio tomorrow depends how i feel and whats happening

really cant be fucked with a new years party, drinking and eating bad is just gonna make me feel like shit and i cant be bothered with all the complications and stuff... but ill probably go anyway because it will be nice to see all my friends blah blah blah

 

[ExtraMile]

today - low carbs

Meal 1:
9 fl ounces of egg whites (I think this was 6 or 7 large egg whites)
6 whole eggs
small (4oz) banana
4oz mushrooms
spinach leaves
half a green pepper
half a yellow pepper

totals: 65g protein, 35g carbs, 30g fat

Meal 2:
11oz chicken breast
onions
mangetout
1oz pistachio nuts
0.5oz macademia nuts
1g fish oil

totals: 73g protein, 5g carbs, 23g fat

Meal 3:
1oz apricots
310g lean steak
1 large egg
green peppers
red onion
(made home made burgers out of this minus the apricots lol)

Totals: 76g protein, 10g carbs, 20g fat

Meal 4:
1 scoop whey protein
aprox 8oz lean beef
red kidney beans
onion
green pepper
a little tomatoe

Totals: 75g protein, 15g carbs, 20g fat

Meal 5:
300g cottage cheese
1oz peanut butter

Totals: 45g protein, 3g carbs, 15g fat

DAILY TOTAL: 334g protein, 68g carbs, 108g fat = 2580kcal

 

[ExtraMile]

Today

Squat
105 x 5
132 x 5
154 x 5
182 x 5
215 x 3
154 x 8

Benchpress stretching for legs inbetween sets
94 x 5
116 x 5
138 x 5
165 x 5
193 x 3
138 x 8

BB Row
66 x 5
83 x 5
99 x 5
121 x 5
138 x 3
99 x 5

lat stretching

Dips
bw + 61lbs x 20 seconds static hold at midpoint
bw x 15 slow negatives

DC "extreme" stretch for chest

EZ Bar Curl - w/ fat gripz
bar x 8
44 x 8
66 x 10

Zottman Curl
3 sets of 14 w/ 22lb Db's (45 secs rest between sets)

Smith Machine JM Press
worked up to 1 plate a side plus red bands x 9, 6

bicep stretching
forgot to stretch my tri's out lol

basically just did my squat/bench/row then some arm work. Going to start experimenting with static holds and see what happens.

 

[miked8c]

I don't know if you have already posted this. What is your plan now? Your cut was very successful, are you going to try to maintain and slowly pack on LBM? Or are going for a cleaner bulking phase?

 

[ExtraMile]

I don't know if you have already posted this. What is your plan now? Your cut was very successful, are you going to try to maintain and slowly pack on LBM? Or are going for a cleaner bulking phase?

my goal is to gain back strength and size while staying lean as possible. I know I will gain a little bodyfat but the goal is to keep that as slow as possible while making progress in strength and size.

to do this I will use strength training to make progress on the lifts, coupled with a tonne of clean food to which should allow me to make some gains in LBM.

I will be eating like this on high carb days (workout days):
350g protein
160-170g carbs
70-80g of fat

and on low carb days (non workout days):
350g protein
60-70g carbs
130-150g fat

I only count the protein from meat and eggs, I dont count the protein that I get from nuts and grains and stuff. Im not drinking any milk either apart from a little in coffee in the mornings. Im going to try and sleep more too.

So right now Im using the madcow 5x5 routine.

 

[ExtraMile]

Conditioning work today, did hill sprints. Diet hasnt been great lately, been a bit inconsistent, but I go back to school tomorrow so from then on I should have a routine to my day again and all should be well.

set off walking at 2.10pm
got to the field with the hill at 2.20pm
ran 10 hill sprints, finished at 2.40pm
walked home, got home at 2.49pm

Started off well but was dead by the end. Im going to try and do these once a week and slowly workup to doing 20 sprints in one workout.

 

[ghettostudmuffin]

Just fyi those high carb days are in reality still pretty low carb.

I'm sure your clean bulk will go well though.

 

[ExtraMile]

Just fyi those high carb days are in reality still pretty low carb.

I'm sure your clean bulk will go well though.

yep, when I was fat I was probably averaged 280-300g of carbs per day. My diet was very inconsistent though, some days like weekends when I woke up late I only ate like 2 or 3 really big meals. Other days I ate 4000kcal (dirty) and 400g+ of carbs.

but if I put my carbs up to that much in such a big jump I would probably get a big rebound in weight gain which is not what I want. My fat intake is pretty high especially the low carb days though...

now new years and xmas is over time to kill it and stay consistent with this diet. Gym isnt open until Wednesday so Ill be on low carb days from now until then... Today has been decent as far as diet is concerned, not perfect but decent.

I would really like my arms to look like this...

 

[ExtraMile]

Today -

got nearly 11 hours of sleep last night and diet has been pretty spot on today so was ready to kill it

Speed Box Squat
6 sets of 2 w/ 110lbs

Military Press w/ fat gripz
bar x 5
66 x 5
83 x 5
105 x 5

Deadlift - all double overhand
165 x 5
198 x 5
231 x 5
259 x 5 destroyed this

Standing Calf Raise
rest pause set: 187 x 11-7-8 (not sure how lol)

3 sets hanging leg raise - 20,15,12
4 sets with heavy grips (first set sucked)
3 sets of db static holds with fat gripz

got an awesome forearm pump

foam rolling for back and stretching for delts and calves

 

[ExtraMile]

This was yesterdays meals:

Not got time to workout macro totals but ~370g pro ~170g ~70g fat would be an estimate

Meal 1
4oz banana x2
4 whole eggs
14 fl oz egg whites
Multivitamin

Meal 2
8oz chicken breast
Spinnach, red pepper, lettuce, cucumber
Very big orange

Meal 3
8oz chicken breast
Spinnach, red pepper, lettuce, cucumber
Small banana
Apple

Meal 4
400g cottage cheese (14.5g pro, 4g carb, 2g fat per 100g)
2oz oats
2oz blueberries

-workout-

Meal 5
3 scoops whey (24g pro, 10g carbs per scoop)

Meal 6
Lean Beef
Assorted Veg - 3-4 differant types
(this was a bolognaise and I just ate a big plate full, probably 12oz of beef in there)

When my new whey arrives with almost no carbs I will add fruit to the pwo shake meal for the carb source