Training and diet log

[3clipseGT]

Ok everyone, im making another log to keep myself accountable, plus get feedback, and all that good stuff...

Right now i am disgusting, thanksgiving and the week prior went waaayyy to far, and i was doing extremely well, so its back on the grind!

I have a trainer who does my diet and training, its all pretty simple, nothing to crazy, but ill be outlining these when i post.

Starting stats:
5'7.5" 208 lbs not sure on bf, holding a crap ton of water and added fat, ill check this tomorrow.
Been training coming up on 9 years

Mon- Shoulders/tris
Tue- Back
Wed- HIIT
Thu- Chest/bis
Fri- HIIT
Sat- Legs

Diet will consist of 120 gms carbs a day eaten first thing and PWO, i sometimes split these to 30 and 30, 30 pre and 30 post. Around 105gms fat and 240gms pro or so.

Supps i will be taking:

Vit D
Zinc
Usolic Acid
Tumeric
Vit B
Vit C
Selenium
Ubiquinol
LBAs
BCAAs
Craze ( pre workout )
Muscle Pharm Creatine
Fish oil
Magnesium

Thats pretty much it, right now i am not currently on any gear, i want to get back to where i was, and then i might think about it.

My lab hampster mercedes is using a couple peps though:
Ipam/CJC
IGF DES
GW-50156 ( do not have this yet )
He does have some folli, but he plans to save it.
And he keeps bugging me about ACTN3, but have yet to grab any. He says he plans to stay on peps as long as humanely possible, so months at the very least.

This is about it, ill post tonights workout here in a second.

 

[3clipseGT]

Day 1:

Ok since i was behind and it was thanksgiving my workout schedule got all mixed up. Anyways the wife and I hit chest and bis tonight. Really really good workout, pumps were insane and strength is climbing.

Incline Barbell press: 135x15 135x12 205x12 225x9 ( new pr )
Incline DB flys: 30x15 35x12 40x8
Pec Dec: 80x15 100x12 100x12
Machine Preacher Curls: 80x12 100x10 100x8
Rope Hammer curls: 80x15 100x12 110x10

Then hit 15 minutes of cardio up after.

As you can tell im really not to strong, but im fixing that. Prior to hiring my trainer i just did all volume and really didnt push myself to get stronger. So now we are working wth volume but trying to move up each week atleast a rep or so. I also log all of my workouts now, which has helped a ton.


Tomorrow will be legs.

 

[3clipseGT]

Ok everyone so got in and worked legs. Because of my huge amount of carbs and bad carbs at that, im very achey and very tight in my hips and knees, so until my diet is bck under control for a while and i feel myself again, im going to go pretty light on legs. But just because im going light on most things, doesnt mean im sacrificing intensity!

Here it is:

Squats:
135x12
135x12
185x12
225x8

Leg Press:
400x15
400x12
400x12

Stiff legged deads:
135x12
135x12

Calf Raises ( sitting ):
90x12
90x12
90x12

Leg Extensions:
130x15
140x12

Leg Curls:
100x10
110x10

Also did 20 minutes of cardio after, just some light cardio, enough to keep the blood flowing.

Diet has been perfect today and will continue to be perfect. Tomorrow will be Shoulders and tris!

 

[3clipseGT]

So overall i still feel really well despite being so achey, literaly my whole body hurts, under my knees its really bad, not sure what this is from, the other places are from just wrecking my body in the gym, so cant complain!

Got in today before work and hit shoulders/tris. Never knew how bad the doms in my shoulders was until i went to DB press some 50s. Anyways heres the workout:

Weight: 201

Overhead DB Press:
50x15
85x7
75x8
65x9

DB Laterals:
25x12
25x12
25x10

Cable Laterals:
30x10
30x10
25x10

Tricep Pushdowns:
140x15
150x12
160x8

Reverse Grip Pushdowns:
120x12
130x10
130x10

20 minutes of cardio after the workout

So not a real long workout, nor really a lot of volume but my shoulders were still beat from the chest workout on saturday, plus i didnt have much time.

 

[fireazm]

bump

hey brother
nice log

POST YOUR DIET


bump

 

[3clipseGT]

hey brother
nice log

POST YOUR DIET


bump

Thanks bro, fell a bit behind this week with work and other obligations, but have still been killing it in the gym.

Diet looks like this:

Meal 1:
6 oz chicken/broccoli/28gms almonds/ 3/4 cup of oatmeal
Meal 2:
6 oz turkey chop/broccoli/28gms almonds
Meal 3: Same as meal 1
Meal 4: Same as meal 2
Meal 5: Same as meal 1
Meal 6: (PWO)
2 whole eggs, 5 whites, 3 turkey sausage, 1 cup of hashbrowns, 1 piece of pepperjack cheese.

I dont mind eating the same thing day after day, no big deal to me to be honest. And sometimes it changes from time to time but thats my basic meal plan.


I killed legs yesterday and heres the workout:

Squats:
225x
275x3
315x3
325x3
335x3
225x6
225x6

Lunges:
25x10
25x10

Leg Extensions:
140x12
130x15
120x11

Hexagonal bar Deads: ( Anyone know how much this hex bar weighs? )
180x8
180x10
180x10

abductor:
100x15
110x12

adductor:
100x15
110x12

Seated Leg curls:
100x12

Wanted to do more leg curls, but i was so exausted and just out of energy, so i called it quits and went home and refueled.

 

[SmallTownIron]

Whos your trainer?

Nice volume on the legs man!

Overall, how are you feeling?

 

[3clipseGT]

After seeing what i posted for meals 3 and 5 i realize thats incorrect. As i only have carbs in meal 1 and post workout.

So i have chick or turkey or lean lean ground beef almonds and a green vegetable.

Whos your trainer?

Nice volume on the legs man!

Overall, how are you feeling?

Marc Lobliner, he used to be CEO of scivation. Really good guy and answers my questions in a very timely manner, my other trainer i had previously, would take upwords of days to get back to me. Rediculous.

Thanks bro, im definitely loving the volume too! I feel great, sleeping great, and appetite is through the roof!

 

[SmallTownIron]

Marc Lobliner, he used to be CEO of scivation. Really good guy and answers my questions in a very timely manner, my other trainer i had previously, would take upwords of days to get back to me. Rediculous.

Thanks bro, im definitely loving the volume too! I feel great, sleeping great, and appetite is through the roof!

I know Marc. Spoke with him a few times. Explains a lot of what I see in your log. Keep up the hard work bud

 

[3clipseGT]

I know Marc. Spoke with him a few times. Explains a lot of what I see in your log. Keep up the hard work bud

Thanks man! Glad to you have along for the ride too.

Ill have the update for my chest and arms workout from tonight, i will say this, it was REDICULOUS! :headbang:

 

[3clipseGT]

Chest/Arms hypertrophy:

Weight: 197

DB Flat bench
70x10
80x10
90x6
100x3
110x4
120x4

Db Incline:
80x10
90x8
100x5

Machine Incline Press:
80x12
80x10

Incline Cable Flys:
45x15
50x12
60x10

Cambered bar preacher curls:
65x12
75x9
65x10 45x4 (dropset)

DB concentration curl:
25x10
25x12
25x8

Cable Pressdowns:
150x15
160x8
140x8

Cable Kickbacks:
30x12
30x12
30x12

Today i had a rediculous workout, the pump was fckin huge, i looked full, and i felt pretty strong considering i havnt done flat bench DBs in a while. Also with those i could have done more then the 3 or 4 but thats what the program calls for so thats how i do it.

Overall a great day. Tomorrow is a much needed rest day!

 

[workhard2121]

Nice work bro! Marc knows his stuff so great choice! Everyone should use a trainer for the extra push in my opinion. Keeps you accountable a little more than personally.

I'm in search of one currently myself. May have to pm you bro about Marc!

 

[Mini Truck]

?????

You seem very detailed with your log so I won't assume it's a type-o.
Just curious. What would be the logic behind eating only 120 grams
of carbs/day. I imagine based on your workouts, you're either in or
very close to ketosis? Especially in the off season?
Even pre-contest, that amount would be very low.
The math just doesn't make any sense.

 

[SmallTownIron]

You seem very detailed with your log so I won't assume it's a type-o.
Just curious. What would be the logic behind eating only 120 grams
of carbs/day. I imagine based on your workouts, you're either in or
very close to ketosis? Especially in the off season?
Even pre-contest, that amount would be very low.
The math just doesn't make any sense.

This is part of Marc Lobliners thoery of a diet.I dont personally agree with his logic but some people do respond different than other. He may be doing very well on this diet.

 

[pesty4077]

Since I have no idea about his goals, it is hard to comment on that diet.

 

[Mini Truck]

I'm certainly not a know-it-all, by any means.
But logically I just don't get it. In my over 30+
years competing and winning (a few seconds)
my class, all in National Qualifying Contests, have
probably eaten less than 100 carbs, even when
carb depleting, maybe 30-40 days total.
No one I know as fellow competitors, would
endorse such a diet, especially trying to lean down
and add mass at the same time. Just won't happen.
Not to 99.9999% of the population, wouldn't you
agree?

Respectfully,

MT

 

[3clipseGT]

I definitely agree 120gms of carbs is pretty low, but for somebody like me i consider that high as crazy as it may sound. My body is so damn sensitive to insulin that i hold water like crazy and get puffy if i even teeter on the line of to many carbs, i then in turn get extremely hungry from the sway in insulin and feel miserable, my joints hurt and i just dont feel good at all.

Heres my workout for today

Weight: 203

Bent over Rows:
205x7
225x5
235x5

Pullups:
BWx9
BWx8 ( super slow on these 2 sets and i supersetted them with the bent over rows)

Overhand low rows:
180x15
200x12

Incline Bench:
205x6
225x6
245x2 Dont know wtf happened here

Dips:
BWx15
BWx12

Seated DB shoulder press:
75x7
65x8
65x8

Cambered bar curl:
130x13
140x10
150x8

Press downs:
140x12
160x11
180x8

 

[3clipseGT]

Since I have no idea about his goals, it is hard to comment on that diet.

Looking to keep it lean over the holidays or stave off fat gain as much as possible, then begin a slow cut as the summer months start to roll around. Ive never been utterly shredded and i plan to be there this year, ive said this for a good 5 years now and have always fallen off, not this year!

 

[Mini Truck]

I owe you an apology

Hey 3clipseGT,

Bottom line, If your happy with what you're doing and making progress, then by all means, keep on churning and grinding. My comments made me realize I was being very close minded. Sorry, Bro.

I am thankful we have a site to share our stories. Certainly my deal will not even be considered by 99.9% of others so I appreciate all those who are willing to try a different approach.

Be Blessed,

Mack

 

[3clipseGT]

Hey 3clipseGT,

Bottom line, If your happy with what you're doing and making progress, then by all means, keep on churning and grinding. My comments made me realize I was being very close minded. Sorry, Bro.

I am thankful we have a site to share our stories. Certainly my deal will not even be considered by 99.9% of others so I appreciate all those who are willing to try a different approach.

Be Blessed,

Mack

No need to be sorry bro its completely understandable and i thank you for contributing to my log. Its much appreciated.