Dragon's Training Log

Discussion in 'Training Logs' started by Drewski, Mar 7, 2005.

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  1. Drewski

    Drewski New Member

    Joined:
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    Location:
    Scarberia aka Scarlem, ON
    Current Stats
    Age-26
    Weight-245lbs (started at 340lbs Nov. 2003)
    Height-6'1
    Routine-Christopher's Base Building (slightly modified)

    Squat-325lbs
    Deadlift-405lbs
    Bench Press-275lbs


    Goal
    Cut to 220lbs
     
    Last edited: Mar 13, 2005
  2. Drewski

    Drewski New Member

    Joined:
    May 22, 2002
    Messages:
    11,340
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    Location:
    Scarberia aka Scarlem, ON
    Diet:
    10am-Oats & Protein, 3 EFA caps

    11:30am-Green Tea

    12:30pm-Preworkout Shake (Protein, Gatorade, Oats)

    2pm-Postworkout Shake (Protein, Gatorade, Oats)

    5pm-Turkey sandwich with chicken bacon, lettuce, onions, roasted red
    peppers, mozzarella

    7-Pork rinds (cheat)

    9pm-3 scrambled eggs with cottage cheese, chicken bacon, 2 slices whole wheat bread

    Calories-3481 (Fat-115g, Carbs-320g, Protein-287g)


    Training:
    Squat
    235x5
    245x5
    255x5
    265x5
    275x5

    Deadlift
    275x5
    285x5
    295x5
    305 x5
    315x5

    Bench Press
    175x5
    185x5
    195x5
    205x5
    215x5

    DB Incline Press
    65x12
    65x10

    Shrug
    250x8
    230x10
    230x8
    230x8
     
    Last edited: Mar 8, 2005
  3. Drewski

    Drewski New Member

    Joined:
    May 22, 2002
    Messages:
    11,340
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    Location:
    Scarberia aka Scarlem, ON
    Diet:
    7am-Oats & Protein, 3 EFA caps

    8:30am-Green tea

    10:30-Yogurt & All-Bran Bar

    1pm-12 Grain Bagel w/Herb & Garlic Cream Cheese, Baby carrots, cottage cheese, coffee (cream and sugar)

    4pm-Salad w/tuna, feta & homemade salad dressing

    5pm-Green tea

    6:30-Preworkout Shake (Protein, Gatorade, Oats, Flax Seed)

    7pm-Postworkout Shake (Protein, Gatorade, Oats)

    9:30-3 eggs, 3 slices 100% whole wheat bread

    10:30pm, cottage cheese and yogurt


    Calories-2776cal (Fat-79g, Carbs-287g, Protein-229g)



    Training:
    Treadmill for 25 mins @ fast walk



    Weight-244lbs
     
    Last edited: Mar 8, 2005
  4. Drewski

    Drewski New Member

    Joined:
    May 22, 2002
    Messages:
    11,340
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    Location:
    Scarberia aka Scarlem, ON
    Diet:
    7am-Oats & Protein, 3 EFA caps

    8:30am-Green tea

    9:30-Yogurt & All-Bran Bar

    11:30am-Salad w/tuna, feta & homemade salad dressing

    2pm-Baby carrots & cottage cheese

    4:30pm-Green tea

    5pm-Preworkout Shake (Protein, Gatorade, Oats, Flax Seed)

    7pm-Postworkout Shake (Protein, Gatorade, Oats)

    9:30pm-cottage cheese, oats and yogurt


    Calories-2872cal (Fat-48g, Carbs-362g, Protein-251g)



    Training:
    Lunges
    45x8
    45x8
    45x8
    45x8

    Good Mornings
    155x8
    155x8
    155x8

    DB Shoulder Press
    55x5
    60x5
    65x5
    70x5
    75x5

    Pullups (machine-lower weight=less assistance)
    60x5
    50x5
    50x5
    50x5

    Cable Lateral Raise
    20x12
    20x12
    20x12



    Weight-246lbs
     
  5. Drewski

    Drewski New Member

    Joined:
    May 22, 2002
    Messages:
    11,340
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    Location:
    Scarberia aka Scarlem, ON
    March 9, 2005

    Diet:
    7am-Oats & Protein

    8:30am-Green tea

    11:30am-Salad w/tuna, feta & homemade salad dressing

    1pm-Coffee (cream and sugar)

    3pm-Cottage cheese, yogurt, all-bran bar

    5:30pm-Green tea

    6pm-Preworkout Shake (Protein, Gatorade, Oats, Flax Seed)

    7pm-Postworkout Shake (Protein, Gatorade, Oats)

    9:30-2 pork chops, mashed potatoes, , baby carrots, cucumber dressing, 3 EFA caps

    10:30pm, cottage cheese and yogurt


    Calories-2692cal (Fat-63, Carbs-288g, Protein-242g)



    Training:
    Treadmill @ brisk walk for 25min

    HIIT on stationary bike for 10min



    Weight-244lbs
     
    Last edited: Mar 11, 2005
  6. Drewski

    Drewski New Member

    Joined:
    May 22, 2002
    Messages:
    11,340
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    Location:
    Scarberia aka Scarlem, ON
    March 10, 2005

    Diet:
    7am-Oats & Protein, EFA caps

    8:30am-Green tea

    11:30am-Salad w/tuna, feta & homemade salad dressing

    1pm-Coffee (cream and sugar)

    3pm-Cottage cheese, yogurt

    6pm-Preworkout Shake (Protein, Gatorade, Oats, Flax Seed)

    7:30pm-Postworkout Shake (Protein, Gatorade, Oats)

    10pm-2 fish fillets, brown rice, tartar sauce

    11pm-cottage cheese and yogurt


    Calories-2685cal (Fat-68, Carbs-286g, Protein-236g)



    Training:
    Squat
    245x5
    255x5
    265x5
    275x5
    285x5
    315x1

    Deadlift
    315x1 (Hitched)
    315x1

    Bentover Row
    155x5
    165x5
    175x5
    195x5
    205x5

    Incline Bench Press
    155x5
    165x5
    175x5
    185x5
    195x5

    Tricep Extension
    60x15
    65x14

    Ez-Bar Curl
    95x6
    95x4
    85x5

    Tate Press
    40x4
    30x12
    40x8



    Weight-243lbs
     
    Last edited: Mar 11, 2005
  7. Drewski

    Drewski New Member

    Joined:
    May 22, 2002
    Messages:
    11,340
    Likes Received:
    0
    Location:
    Scarberia aka Scarlem, ON
    March 11, 2005

    Diet:
    7am-Oats & Protein

    8:30am-Green tea

    12pm-Fish fillet, brown rice, Coffee (cream and sugar)

    3:30pm-Coffee (cream and sugar), flax seed bagel w/herb & garlic cream cheese

    6:00pm-4 beers

    9:30pm-Wendy's Big Bacon Classic, Junior bacon cheeseburger, biggie fries


    Calories-3351cal (Fat-108g, Carbs-394g, Protein-147g)



    Training:
    None



    Weight-?lbs
     
  8. Drewski

    Drewski New Member

    Joined:
    May 22, 2002
    Messages:
    11,340
    Likes Received:
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    Location:
    Scarberia aka Scarlem, ON
    March 12, 2005

    Diet:
    9:30am-Oats & Protein, EFA caps

    10:30am-Coffee (cream and sugar)

    1pm-Meat lovers pizza, 4 slices (bad Dragon)

    6pm-Salad w/tuna, feta & homemade salad dressing

    9pm-Coffee (cream and sugar)

    11pm-Tuna, light mayo, partly skim mozzarella, lettuce, onions, whole wheat tortilla


    Calories-2580cal (Fat-86g, Carbs-267g, Protein-193g)



    Training:
    None



    Weight-?lbs
     
  9. Drewski

    Drewski New Member

    Joined:
    May 22, 2002
    Messages:
    11,340
    Likes Received:
    0
    Location:
    Scarberia aka Scarlem, ON
    March 13, 2005
    Diet:
    10:30am-Oats & Protein, 3 EFA caps

    11:30pm-Preworkout Shake (Protein, Gatorade, Oats)

    1pm-Postworkout Shake (Protein, Gatorade, Oats)

    5:30pm-Pork parmessian, brocolli & cauliflower, egg noodles, caesar salad, cake

    10pm-Cottage cheese, yogurt


    Calories-2794 (Fat-58g, Carbs-313g, Protein-260g)



    Training:
    Bench Press
    185x5
    195x5
    205x5
    215x5
    225x5
    375x1 *PB*

    Squat
    245x5
    255x5
    265x5
    275x5
    285x5
    325x1 *PB*

    Deadlift
    285x5
    295x5
    305 x5
    315x5
    325x5

    DB Incline Press
    65x12
    65x12



    Weight-243lbs
     
  10. Drewski

    Drewski New Member

    Joined:
    May 22, 2002
    Messages:
    11,340
    Likes Received:
    0
    Location:
    Scarberia aka Scarlem, ON
    March 14, 2005

    Diet:
    7am-Oats & Protein

    8:30am-Green tea

    12:30pm-Subway Chicken and bacon melt wrap, Coffee (cream and sugar)

    3pm-Cottage cheese, yogurt

    7:30pm-Preotin Shake

    10pm-eggs, chicken bacon, cottage cheese & whole wheat tortila

    11pm-cottage cheese and yogurt


    Calories-2314cal (Fat-72g, Carbs-193g, Protein-230g)



    Training:
    Treadmill @ brisk walk for 45min



    Weight-243lbs
     
  11. Drewski

    Drewski New Member

    Joined:
    May 22, 2002
    Messages:
    11,340
    Likes Received:
    0
    Location:
    Scarberia aka Scarlem, ON
    March 15, 2005
    Diet:
    7am-Oats & Protein, 4 EFA caps

    8:30am-Green tea

    12pm-Salad w/tuna & homemade salad dressing, Coffee (cream and sugar)

    5pm-Green tea

    5:30pm-Preworkout Shake (Protein, Gatorade, Oats, Flax Seed)

    7pm-Postworkout Shake (Protein, Gatorade, Oats)

    10pm-Chicken fajitas


    Calories-2709cal (Fat-68g, Carbs-303g, Protein-229g)



    Training:
    Box Squats
    185x8
    185x8
    205x6
    225x3

    Good Mornings
    155x8
    155x8
    175x6

    DB Shoulder Press
    55x5
    60x5
    65x5
    70x5
    75x5

    Pullups (machine-lower weight=less assistance)
    70x5
    60x5
    50x5
    40x4




    Weight-242lbs
     
  12. Drewski

    Drewski New Member

    Joined:
    May 22, 2002
    Messages:
    11,340
    Likes Received:
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    Location:
    Scarberia aka Scarlem, ON
    March 16, 2005

    Diet:
    7am-Oats & Protein

    8:30am-Green tea

    11:30am-Chicken fajitas

    12:30pm-Coffee (cream and sugar), 12 grain bagel with herb & garlic cream cheese

    3pm-Cottage cheese, yogurt

    7:30pm-Protein Shake

    10pm-Salad w/tuna & homemade salad dressing, EFA capsules


    Calories-2328cal (Fat-62g, Carbs-238g, Protein-211g)



    Training:
    Treadmill @ brisk walk for 20min




    Weight-241lbs
     
    Last edited: Mar 24, 2005
  13. Drewski

    Drewski New Member

    Joined:
    May 22, 2002
    Messages:
    11,340
    Likes Received:
    0
    Location:
    Scarberia aka Scarlem, ON
    March 17, 2005

    Diet:
    7am-Oats & Protein, EFA caps

    8:30am-Green tea

    11:30am-Salad w/tuna, feta & homemade salad dressing

    1pm-Coffee (cream and sugar)

    5pm-Green tea

    6pm-Preworkout Shake (Protein, Gatorade, Oats, Flax Seed)

    7:30pm-Postworkout Shake (Protein, Gatorade, Oats)

    9pm-Beer

    11pm-Tuna, chicken bacon, onion, light mayo


    Calories-2480cal (Fat-37g, Carbs-252g, Protein-194g)



    Training:
    Incline Bench Press
    165x5
    175x5
    185x5
    195x5
    205x3

    Squat
    255x5
    265x5
    275x5
    285x5
    295x5

    Bentover Row
    165x5
    175x5
    185x5
    195x5
    205x5

    Tate Press superset with DB Curl
    35x12/35x12
    35x12/35x12



    Weight-241lbs
     
  14. Drewski

    Drewski New Member

    Joined:
    May 22, 2002
    Messages:
    11,340
    Likes Received:
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    Location:
    Scarberia aka Scarlem, ON
    March 18, 2005

    Diet:
    7am-Oats & Protein

    8:30am-Green tea

    11:30am-Chicken fajitas

    12:30pm-Coffee (cream and sugar), 12 grain bagel with herb & garlic cream cheese

    3pm-Cottage cheese, yogurt

    7:30pm-Protein Shake

    10pm-Salad w/tuna & homemade salad dressing, EFA capsules


    Calories-2328cal (Fat-62g, Carbs-238g, Protein-211g)



    Training:
    Treadmill @ brisk walk for 30min





    Weight-241lbs
     
    Last edited: Mar 24, 2005
  15. Drewski

    Drewski New Member

    Joined:
    May 22, 2002
    Messages:
    11,340
    Likes Received:
    0
    Location:
    Scarberia aka Scarlem, ON
    March 19, 2005

    Diet:
    9:30am-Oats & Protein, EFA caps

    10:30am-Coffee (cream and sugar)

    1pm-Meat lovers pizza, 4 slices (bad Dragon)

    6pm-Salad w/tuna, feta & homemade salad dressing

    9pm-Coffee (cream and sugar)

    11pm-Tuna, light mayo, partly skim mozzarella, lettuce, onions, whole wheat tortilla


    Calories-2580cal (Fat-86g, Carbs-267g, Protein-193g)



    Training:
    None



    Weight-?lbs
     
  16. Drewski

    Drewski New Member

    Joined:
    May 22, 2002
    Messages:
    11,340
    Likes Received:
    0
    Location:
    Scarberia aka Scarlem, ON
    March 20, 2005
    Diet:
    10:30am-Oats & Protein, 3 EFA caps

    11:30pm-Preworkout Shake (Protein, Gatorade, Oats)

    1pm-Postworkout Shake (Protein, Gatorade, Oats)

    5:30pm-Pork parmessian, brocolli & cauliflower, egg noodles, caesar salad, cake

    10pm-Cottage cheese, yogurt


    Calories-2794 (Fat-58g, Carbs-313g, Protein-260g)



    Training:
    Bench Press
    185x5
    195x5
    205x5
    215x5
    225x5

    Squat
    245x5
    255x5
    265x5
    275x5
    285x5

    Deadlift
    285x5
    295x5
    305 x5
    315x5
    325x5

    DB Incline Press
    65x12
    65x12



    Weight-239lbs
     
  17. Drewski

    Drewski New Member

    Joined:
    May 22, 2002
    Messages:
    11,340
    Likes Received:
    0
    Location:
    Scarberia aka Scarlem, ON
    March 21, 2005

    Diet:
    7am-Oats & Protein

    8:30am-Green tea

    12:30pm-Subway Chicken and bacon melt wrap, Coffee (cream and sugar)

    3pm-Cottage cheese, yogurt

    7:30pm-Preotin Shake

    10pm-eggs, chicken bacon, cottage cheese & whole wheat tortila

    11pm-cottage cheese and yogurt


    Calories-2314cal (Fat-72g, Carbs-193g, Protein-230g)



    Training:
    Treadmill @ brisk walk for 25min

    HIIT on stationary bike for 10min



    Weight-242lbs
     
  18. Drewski

    Drewski New Member

    Joined:
    May 22, 2002
    Messages:
    11,340
    Likes Received:
    0
    Location:
    Scarberia aka Scarlem, ON
    March 22, 2005
    Diet:
    7am-Oats & Protein, 4 EFA caps

    8:30am-Green tea

    12pm-Salad w/tuna & homemade salad dressing, Coffee (cream and sugar)

    5pm-Green tea

    5:30pm-Preworkout Shake (Protein, Gatorade, Oats, Flax Seed)

    7pm-Postworkout Shake (Protein, Gatorade, Oats)

    10pm-Chicken fajitas


    Calories-2709cal (Fat-68g, Carbs-303g, Protein-229g)



    Training:
    Box Squats
    185x8
    185x8
    205x6
    225x3

    Good Mornings
    155x8
    155x8
    175x6

    DB Shoulder Press
    55x5
    60x5
    65x5
    70x5
    75x5

    Pullups (machine-lower weight=less assistance)
    70x5
    60x5
    50x5
    40x4



    Weight-241lbs
     
  19. Drewski

    Drewski New Member

    Joined:
    May 22, 2002
    Messages:
    11,340
    Likes Received:
    0
    Location:
    Scarberia aka Scarlem, ON
    March 21, 2005

    Diet:
    7am-Oats & Protein

    8:30am-Green tea

    12:30pm-Subway Chicken and bacon melt wrap, Coffee (cream and sugar)

    3pm-Cottage cheese, yogurt

    7:30pm-Preotin Shake

    10pm-eggs, chicken bacon, cottage cheese & whole wheat tortila

    11pm-cottage cheese and yogurt


    Calories-2314cal (Fat-72g, Carbs-193g, Protein-230g)



    Training:
    Treadmill @ brisk walk for 45min



    Weight-241lbs
     
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