das new routine and diet

Discussion in 'Training Logs' started by synthetic, Jan 24, 2008.

Thread Status:
Not open for further replies.
  1. synthetic

    synthetic New Member

    Joined:
    Apr 9, 2002
    Messages:
    5,704
    Likes Received:
    0
    Location:
    San Diego, CA
    got to get cut again.... and somewhat i feel strogner of this routine

    this is everyday . only rest days are about once or twice every 2 weeks


    breakfast: cereal + whey / fruit + whey

    bike 3km to work

    pre lunch calorie burnout:
    5/10min heavy eliptical/walk then
    60kg bench x 20 or
    push press x 5 or
    squat x 20 or
    sldl x 20

    lunch: tuna salad with spinach - apples or whole wheat bread on the side

    after lunch calorie burnout:
    5/10min heavy eliptical/walk then
    60kg bench x 20x3 or
    push press x 5x5 or
    squat x 20x3 or
    sldl x 20x3

    post workout: apples + whey or yogurt + whey

    bike 3km home

    dinner: sushi / chicken + salad + bread / pasta with no sauce and fish

    main workout:
    regular gym lifting
    deadlift day (mostly back shit)
    or
    bench day (upper body)
    or
    squat day (leg work outs)
    or
    shoulder workouts
    or
    oly lifts
    then
    200-400 calorie burn on machines

    after workout whey shake


    this all since i cannot control my insane appetite. :wavey:

    lost 5kg so far and prob 2%bf ( felt like i was 17% before)

    current 1rms:
    bw: 80kg
    squat:???
    bench: 100kg
    deadlift: 200kg
    c&j: 100kg
    ohs: 80kg
     
    Last edited: Mar 28, 2008
  2. kit99bar

    kit99bar USPA Class 2, weak, old man!

    Joined:
    Jul 18, 2001
    Messages:
    9,170
    Likes Received:
    12
    you were so lean a few months ago id guess under 10% did you really get up to 17%
     
  3. synthetic

    synthetic New Member

    Joined:
    Apr 9, 2002
    Messages:
    5,704
    Likes Received:
    0
    Location:
    San Diego, CA
    stopped training for a month and ate a lot of chocolate and cheese, binge ate from stress at work too. I just dont know how some people stay at 10% all their life without enjoying life.. its a real sacrifice to drop down bf like that
     
  4. evolude

    evolude OT Supporter

    Joined:
    Feb 10, 2004
    Messages:
    19,005
    Likes Received:
    6
    you only bench 100kg weighing 80kg?
     
  5. synthetic

    synthetic New Member

    Joined:
    Apr 9, 2002
    Messages:
    5,704
    Likes Received:
    0
    Location:
    San Diego, CA
    bench was never my strong point... i can prob train 3 weeks to do 110kg easy
     
  6. synthetic

    synthetic New Member

    Joined:
    Apr 9, 2002
    Messages:
    5,704
    Likes Received:
    0
    Location:
    San Diego, CA
    getting much leaner now, abs are beginning to show again in the morning. unfortunately, yesterday they removed all the gym equipment from my gym at work, so i will have to modify by pre lunch/after lunch routine to just walking outside 1-2.5km for a bit, everything else is the same
     
  7. synthetic

    synthetic New Member

    Joined:
    Apr 9, 2002
    Messages:
    5,704
    Likes Received:
    0
    Location:
    San Diego, CA
    todays

    breakfast: yogurt with 2 scoops whey, granola, museli, dates

    bike 2.5km

    eliptical 500m x 2
    2 sm apples
    lunch: 20 piece sushi

    2.5km run

    squat: 60kgx10, 80kgx8, 100kgx6, 110kgx3

    run 500m

    squat 110kgx3

    run 500m

    squat 110kgx3

    run 500m

    squat 110kgx3

    run 500m

    squat 110kgx3

    run 500m

    deadlift: 110kgx5, 140kgx3, 160kgx3, 180kgx1

    10 pull ups

    eliptical 500m

    predinner: 2 scoops of whey, 2sm apples

    2.5km bike home



    tomorrow: box my boss's investor who has 40lb on me, first time boxing, maybe soccer game later
     
    Last edited: Feb 22, 2008
  8. synthetic

    synthetic New Member

    Joined:
    Apr 9, 2002
    Messages:
    5,704
    Likes Received:
    0
    Location:
    San Diego, CA
    breakfast:
    blueberry raisin pancakes with diced apples cottage cheese on top and powdered sugar after folded

    then: 10k bike, boxing at the gym (hence the high calories)

    after 1 whole wheet bread salmon sandwich and 1 chicken

    dinner: 1/2 loaf rye bred dipped in olive oil, 300g grilled chicken, diced peppers / mushrooms / cabbage topped with black pepper

    bread worked off at club all night... was sober for 5 hours
     
  9. synthetic

    synthetic New Member

    Joined:
    Apr 9, 2002
    Messages:
    5,704
    Likes Received:
    0
    Location:
    San Diego, CA
    today: the dreaded 5k

    morning: yogurt, granola, museli,cashews,dates + 2 scoops whey
    1 dutch coffee
    1k walk to work, 500m eliptical, bw pulls up 10 x 2

    lunch: diced bell peppers , onions, mushrooms with tuna in olive oil; small rye chiabatta bread, apple
    2 dutch coffees

    work out:
    run 500m x 10, with squat 245x3 after each run
    deadlifts: 245x5, 315x6, 365x1x6
    shrugs: 365x8, 405x8, 455x8

    post workout: 2 scoops of whey drink,
    diced apples in cottage cheese
     
    Last edited: Mar 10, 2008
  10. synthetic

    synthetic New Member

    Joined:
    Apr 9, 2002
    Messages:
    5,704
    Likes Received:
    0
    Location:
    San Diego, CA
    morning: 2 raisin pancakes with diced pinappple & cottage cheese, dutch coffee

    boxing (jump rump, spar, punching bag)

    1km run

    power cleans: 185x3x5

    deadlift: 235x8, 325x3, 375x1, 415x1

    60* rows: 225x8x3, 45* 135x8

    speed shrugs: 145x6x3

    after meal cottage cheese, 1 cup yogurt with whey and museli

    meal 3 diced apples with cottage cheese

    nap

    meal 4 turkey sandwich

    meal 6 500g grilled pollock with dice onions,bell peppers, mushrooms, 6" baggette, 3" chibatta breads for dipping in olive oil

    light cardio
     
    Last edited: Mar 1, 2008
  11. synthetic

    synthetic New Member

    Joined:
    Apr 9, 2002
    Messages:
    5,704
    Likes Received:
    0
    Location:
    San Diego, CA
    morning 2 raisin pancakes with diced strawberries, cottage cheese, powdered sugar

    workout:
    10 min eliptical
    bench under 1 min 20 reps: (bw 80kg)
    80kgx10, x5 x3, x2 x1
    60kgx10, x5, x3, x2 x1
    50kg " "
    40kg " "
    abs stuff (leg lifts, side side turns with 10kg)

    after:
    tuna salad in spianch, with diced onions and olive oil, 2 potatoe breads on side, 2 large apples

    5km bike

    soccer 2 hours

    3 breasts of & 1 leg of roasted chicken with 5 slices potatoe bread dipped in oliv eoil, 1 cup of noodles

    5km bike
     
  12. synthetic

    synthetic New Member

    Joined:
    Apr 9, 2002
    Messages:
    5,704
    Likes Received:
    0
    Location:
    San Diego, CA
    morning: yogurt, granola, museli,cashews,dates + 2 scoops whey
    1 dutch coffee
    2.5k bike to work, 500m eliptical, bw pulls up 10 x 2

    lunch: spinach & diced onions with tuna in olive oil; 2 potatoe bread slices
    2 dutch coffees

    work out: 2km run
    squats (80kg narrow x 6, front x 3, wide x 6) x 7

    500m eliptical

    sdls: 80kg x20, x15, 100kg x5x5

    20 rep calf raises

    after workout 2.5 scoops whey, table spoon almonds

    2.5kmn bike home

    diced apples with cottage cheese

    500g boiled pollock with mash potatoes and spinach
     
    Last edited: Mar 10, 2008
  13. synthetic

    synthetic New Member

    Joined:
    Apr 9, 2002
    Messages:
    5,704
    Likes Received:
    0
    Location:
    San Diego, CA
    morning: yogurt, granola, museli,cashews,dates + 2 scoops whey


    2.5k bike to work,

    dutch coffee

    500m eliptical ohs 60kg x 5 x3

    lunch: turkey sandwich, cottage cheese with diced apples, 2 dutch coffees

    2 apples before workout

    light work out: 1.25km eliptical

    ohs 60kg x 5 x4

    deadlift: 225x5, 315x3x3

    upright rows: 40kgx10, 50kg x8x3


    dutch coffee 2 small oranges, 2 scoops whey

    2.5km bike home

    dinner: 2.5 cups spagetti with light sauce, 250g broiled pollock, cottage cheese

    12km bike
     
    Last edited: Mar 8, 2008
  14. synthetic

    synthetic New Member

    Joined:
    Apr 9, 2002
    Messages:
    5,704
    Likes Received:
    0
    Location:
    San Diego, CA
    morning: yogurt, granola, museli,cashews,dates + 2 scoops whey


    2.5k bike to work,

    dutch coffee

    500m eliptical, bench: 80kg x 5, 80kg x 10

    lunch: turkey sandwitch, diced apples with cottage cheese

    light work out: 500m eliptical, 500m bike, 1km walk,
    bench: 80kg x 6, x 8, x 10
    push press: 80kg x 3 x3

    post work out: orange, 2 apples, handful almonds, 2 scoops whey

    2.5km bike home

    dinner: 3 large stuffed bell peppers (rice,grilled chicken, onions) spicy tomato sauce with garlic on top.... this fucking filled me up

    workout: 2.5km jog
    deadlift: 145kg x 3 x 3
    power cleans: 80kg x 3
    leg machines 2 sets
    2 minutes round mma weight conditioning
    stairs 10 min
     
    Last edited: Mar 8, 2008
  15. synthetic

    synthetic New Member

    Joined:
    Apr 9, 2002
    Messages:
    5,704
    Likes Received:
    0
    Location:
    San Diego, CA
    morning: chocolate chip / raisin pancakes with cottage cheese dutch coffee

    boxing ( 15 min jump rope, 30 min spar, 15 min bag)

    run 1 mile

    deadlift: 105x8, 145x3, 185x1

    90* rows: 65x6x5
    row machien 80kg x 15

    yogurt, granola, museli,cashews,dates + 2 scoops whey

    lettuce, tuna in olive oil + balsamic, onion, feta, diced mushrooms with 6" baggete

    bowl of grapes

    dinner: 6" baggette + oliv eoil to dip, 300g steak, kidney beans + wine

    cottage cheese
     
    Last edited: Mar 10, 2008
  16. synthetic

    synthetic New Member

    Joined:
    Apr 9, 2002
    Messages:
    5,704
    Likes Received:
    0
    Location:
    San Diego, CA
    morn: raisin pancakes with cottage cheese and diced pears, dutch coffee

    workout:
    15 min eliptical
    snatch: 55kg x 3 65kg x 1 x 9
    bw pull ups: 8x3 + 10kg 6x3
    5 min eliptical
    abs stuff

    tuna salad in lettuce, diced mushrooms

    bagel with low fat cream cheese

    sushi
     
    Last edited: Mar 9, 2008
  17. synthetic

    synthetic New Member

    Joined:
    Apr 9, 2002
    Messages:
    5,704
    Likes Received:
    0
    Location:
    San Diego, CA
    morning: yogurt, granola, museli,cashews,dates + 2 scoops whey
    1 dutch coffee
    2.5k bike to work, 500m eliptical

    lunch: turkey sandwich, diced pear with cottage cheese

    2 dutch coffees

    8 olive oil crackers, 2 scoops whey

    work out:
    2.5km eliptical (30 min)
    squats: 80kg x 5 x 12 with 10 ring jumps between each set
    2.5k bike home

    yogurt, granola, museli,cashews,dates + scoop whey

    grill chicken + grilled veggies with grilled feta + grilled potatoes .... all in olvie oil; glass of wine

    yogurt, granola, museli,cashews,dates + 2 scoops whey
     
    Last edited: Mar 11, 2008
  18. synthetic

    synthetic New Member

    Joined:
    Apr 9, 2002
    Messages:
    5,704
    Likes Received:
    0
    Location:
    San Diego, CA
    morning: yogurt, granola, museli,cashews,dates + 2 scoops whey


    2.5k bike to work,

    dutch coffee

    500m eliptical, bench: 80kg x 3x3

    lunch: turkey sandwitch, diced apples with cottage cheese, handful almonds

    2 dutch coffees

    2km walk
    1k elitpical
    bw pull ups x 10 x 2

    4 apples, 2 yogurst (hi frutcose sugar) 4 scoops whey, handful walnuts

    dutch coffee

    2.5k bike home

    2 salmon tacos (homamde tortialls) with guacamole, lettuce, sundried tomatoes

    workout: db sp: 26kg x 10, 34kg x 8, x 6 x 4,
    eliptical 4min
    db incline 34kg x 10
    pull downs: 90kg x 6 x 3
    4 min eliptical
    up right rows: 45kgx10, 55kg x8,x,2
    4 min eliptical
    bench 60kg x 20

    cottage cheese with diced pear
     
    Last edited: Mar 12, 2008
  19. synthetic

    synthetic New Member

    Joined:
    Apr 9, 2002
    Messages:
    5,704
    Likes Received:
    0
    Location:
    San Diego, CA
    morning: yogurt, granola, museli,cashews,dates + 2 scoops whey


    2.5k bike to work,

    dutch coffee

    500m eliptical

    lunch: tuna lettuce, dice shrooms, sundried tomatoes in olive oil, 2 pieces ry bread, 2 small apples

    2 dutch coffees

    750m eliptical, heart rate like whoa need to ease the coffee
    db flies: 14kg / side x 12 x 2
    1km walk

    hi frutcose yogurt + 2 scoops of whey, 2 small apple, handfull almonds

    2.5 km bike home

    bowl of grapes,
    fettacini knock off ( fat free milk, olive oil, garlic mix)with spagetti, 250gr fish
    diced apple with cottage cheese
     
    Last edited: Mar 12, 2008
  20. synthetic

    synthetic New Member

    Joined:
    Apr 9, 2002
    Messages:
    5,704
    Likes Received:
    0
    Location:
    San Diego, CA
    morning: yogurt, granola, museli,cashews,dates + 2 scoops whey

    2.5k bike to work,

    750m eliptical

    lunch: turkey sandwitch, diced apple with cottage cheese, 3 apples handful almonds

    hi frutcose yogurt with 2 scoops of whey, dutch coffee

    elptical 500m
    squat: 60kg x 10, 80kg x 8, 100kg x 5 x 6
    run 1km
    push press: 80kg x 3 x 6
    run 1 km
    overhead squat: 60kg x 10 x 2, 70kg x 5
    run 1 km
    bench: 80kg x 8 x 3

    hi frutcose yogurt with 2 scoops of whey, handful cashews

    2.5km bike home

    grill chicken, rice, diced onions, tomato sauce
     
    Last edited: Mar 13, 2008
  21. synthetic

    synthetic New Member

    Joined:
    Apr 9, 2002
    Messages:
    5,704
    Likes Received:
    0
    Location:
    San Diego, CA
    morning: yogurt, granola, museli,cashews,dates + 2 scoops whey

    2.5k bike to work,

    750m eliptical

    lunch: turkey sandwitch, cup of cashews / almonds /walnuts with cottage cheese

    2km walk

    4 scoops whey, cup of cashews / almonds /walnuts

    6k bike
    20 min jog in place
    5 min jump rope

    grill chicken + half loaf rye bread, guacamole, sun dried tomatoes

    12km bike
     
    Last edited: Mar 14, 2008
  22. synthetic

    synthetic New Member

    Joined:
    Apr 9, 2002
    Messages:
    5,704
    Likes Received:
    0
    Location:
    San Diego, CA
    morn: raisin pancakes with diced apples and cottage cheese, dutch coffee

    boxing:
    15 min jump rope / stretch
    45 min sparring ... got K.O.ed by a heavier guy
    15 min bag
    15 min cool down exericses: abs etc
    2km bike

    yogurt, granola, museli,cashews,dates + 2 scoops whey

    2 whole wheat bagels (low fat cheese spread) + coffee
    1/2 whole wheet bagel, goat cheese, honey, walnut

    light soccer

    cottage cheese with raisons

    shiskabob with steak , zuchini, sun dried tomatoes, carrot, rye bread + olive oil for dipping, red wine
     
    Last edited: Mar 15, 2008
  23. synthetic

    synthetic New Member

    Joined:
    Apr 9, 2002
    Messages:
    5,704
    Likes Received:
    0
    Location:
    San Diego, CA
    morning 2.5 raisin pancakes with diced strawberries, cottage cheese, powdered sugar + dutch coffee

    gyms:
    5 min stairs
    machine rows: 80kg x10, 90x8, 100x6, 80x10
    5 min stairs
    deadlift with 10kg plates: 105kg x8, 125x5, 145x3x5, 105x8
    5 min strairs
    rope machine pulls: 100kg x 10 x3
    leg spreading machines 2 sets of 20 reps
    5 min jump rope

    chicken/turkey/mozerrela/tomato sandwich

    diced straw berries / yogurt/ 2 scoops whey /musei mix

    grill chicken , zuchini, sun dried tomatoes, mushrooms, 1/2loaf rye bread + olive oil for dipping
     
    Last edited: Mar 16, 2008
  24. synthetic

    synthetic New Member

    Joined:
    Apr 9, 2002
    Messages:
    5,704
    Likes Received:
    0
    Location:
    San Diego, CA
    morning: yogurt, granola, museli,cashews,dates + 2 scoops whey

    6.5k bike to work,

    dutch coffee

    750m eliptical

    lunch: tuna spinach salad in olive oil, rye bread, 2 dutch coffees

    1km walk
    1km eliptical
    squat: 60kg x 10

    handful cashews + almonds, 2.5 scoops of whey

    2.5km bike home

    dinner: apple, spagetti with tomato sauce, 1 piece salmon + 1 piece tapenyaki fish, melted cottage cheese

    workout:
    5min stairs
    inc bench: 60kg x 10, 80 x 3 x 5
    between bw pull up x 10 x 5
    5min stairs
    cg bench: 65kg x 8 x 3, db curls 18kg x 16 x 3
    5min stairs
    skull crushers: 40kgx 10 x 2, bb curl: 40kg x 10 x 2

    cottage cheese with diced apple
     
    Last edited: Mar 17, 2008
  25. synthetic

    synthetic New Member

    Joined:
    Apr 9, 2002
    Messages:
    5,704
    Likes Received:
    0
    Location:
    San Diego, CA
    morning: yogurt, granola, museli,cashews,dates + 2 scoops whey

    2.5k bike to work,

    dutch cofee

    bowl of green grapes

    500m elitpcial

    lunch: tuna spinach salad in olive oil, rye bread, cup grapes, apple, dutch coffee

    2.5km walk

    hi frutcose yogurt + 2 scoops whey, apple, dutch cofee

    workout:
    run 2km
    squat: 60kgx10, 80 x 10, 100x 8, 110x 5 x 3, 80 x 10, 60 x 10
    run 1 km
    front squat: 60kg x 5 x 5

    hi frutcose yogurt + 2 scoops whey + handful almonds

    3km bike

    grilled steak + rice + beans + wine

    yogurt, granola, museli,cashews,dates + 2 scoops whey
     
    Last edited: Mar 19, 2008
Thread Status:
Not open for further replies.

Share This Page